Clinic Wellness Team. A key factor to spine or back pain conditions is staying healthy. Overall wellness involves a balanced diet, appropriate exercise, physical activity, restful sleep, and a healthy lifestyle. The term has been applied in many ways. But overall, the definition is as follows.
It is a conscious, self-directed, and evolving process of achieving full potential. It is multidimensional, bringing together lifestyles both mental/spiritual and the environment in which one lives. It is positive and affirms that what we do is, in fact, correct.
It is an active process where people become aware and make choices towards a more successful lifestyle. This includes how a person contributes to their environment/community. They aim to build healthier living spaces and social networks. It helps in creating a person’s belief systems, values, and a positive world perspective.
Along with this comes the benefits of regular exercise, a healthy diet, personal self-care, and knowing when to seek medical attention. Dr. Jimenez’s message is to work towards being fit, being healthy, and staying aware of our collection of articles, blogs, and videos.
Learning how to manage and combat insomnia. Being wide awake early in the morning, trying hard to fall back to sleep before the alarm goes off. Individuals that have trouble falling asleep find that it usually happens right before a vacation. Everyone experiences an occasional sleepless night, but if insomnia continues on a regular basis it can lead to various health issues.
The average adult requires over eight hours of sleep for the body to function properly. But managing hectic lives means individuals end up going to bed later than sooner and not following the body’s natural biological rhythm. Remote and in-person learning, jobs, children, and other obligations require getting up with the birds with only 4-6 hours of sleep. A disruption to the body’s circadian rhythm that regulates:
Hormone production
Body temperature
Sleep
Can lead to insomnia.
Mind and Body Performance
The body needs adequate, restful sleep to perform its best. Insomnia that is prolonged can cause brain fog and interfere with performing daily activities. It also increases the risk for:
Depression
Headaches
Learning abilities
Accidents – auto, sports, work, personal
Can lead to sleep medication dependency.
Stress, anxiety, profound caffeine, and alcohol consumption can contribute to insomnia. Learning how to effectively manage stress is recommended to getting a proper night’s sleep. Making lifestyle adjustments can make a significant difference in the number of sleep hours. Here are a few strategies to try that could be effective:
Regular exercise/physical activity
Getting some physical activity before dinner can help put the body in a restful state before going to bed. However, do not exercise close to bedtime as this could make the body restless.
Getting out in the late evening sun as often as possible will help stimulate melatonin release. This will help reset the body’s circadian rhythm.
Stress-reduction
Stress-reduction techniques like yoga, meditation, and Tai Chi are recommended to help teach the mind and body to relax.
Caffeine, tobacco, and alcohol
These keep the body stimulated. Try to reduce/avoid from mid-afternoon until bedtime, and keep consumption of alcohol to a minimum.
Snacks
Have a small snack of protein with a complex carbohydrate just before bedtime. This could be peanut butter on a whole-grain cracker that can keep blood sugar from dropping, causing the individual to wake up.
Sleep cycle
Maintain the same sleep and wake schedule every day.
Do not alter by more than an hour on the weekends or on vacation.
Electronic devices
No television, computer, and phone use at least an hour before going to bed. This stimulates the brain, making it difficult to get to sleep.
Darkness
Keep the bedroom dark, quiet and cool.
If lying awake for more than 20 minutes, get up and sit in another dimly lit room until sleepiness starts to set in, then go back to bed.
Give these strategies a try and research others. They could help. For more information contact Injury Medical Chiropractic and Functional Medicine Clinic, to see how we can help.
Body Composition
Learning How To Incorporate Prebiotics
Incorporating more prebiotics into one’s diet is best done through nutrition. Prebiotic foods supply these nutrients directly to the colon, where they are broken down, fermented, and utilized. Prebiotic foods consist mainly of fruits, vegetables, grains, and beans.
However, cooking could alter the food’s fiber content, so look at recipes. Prebiotics also come in the form of supplements to make them easier to consume.
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico
References
Goto, Viviane et al. “Chiropractic intervention in the treatment of postmenopausal climacteric symptoms and insomnia: A review.” Maturitas vol. 78,1 (2014): 3-7. doi:10.1016/j.maturitas.2014.02.004
Jamison, Jennifer R. “Insomnia: does chiropractic help?.” Journal of manipulative and physiological therapeutics vol. 28,3 (2005): 179-86. doi:10.1016/j.jmpt.2005.02.013
Kingston, Jana et al. “A review of the literature on chiropractic and insomnia.” Journal of chiropractic medicine vol. 9,3 (2010): 121-6. doi:10.1016/j.jcm.2010.03.003
Eating healthy and spinal health are interconnected. Eating healthier will help to lose weight, and provide a healthier body mass index. This means more muscle mass, especially when integrated with more protein. The spine sustains and supports the whole torso and upper body. When weight increases in these areas it can cause an array of issues like subluxations, curvature problems, sciatica, and more. The extra muscle mass takes the added stress from any extra weight off of the spine. Strong muscles can carry the weight of the body, taking the pressure off the spine and keeping it healthy and operating in top form.
Making Healthy Adjustments
No matter where an individual is on their healthy eating plan, there are common practices that work for many and helps improve their diet. This involves integrating healthy food groups into the diet in different ways, and not giving up when mistakes are made, but learning from them. When developing new healthy habits it takes time, diligence, practice, and research to eat the right foods.
Fruits and Veggies
It is easier and tastier to forget the nutritious foods and go for the carbs, fats, etc. Rather than trying to add more vegetables, or eating fruit as a snack every day can be tough. An easier, and better way to integrate fruits and vegetables into one’s diet is to substitute the carbs and fats for fruits and veggies in the main meals every day.
This could be spiralized zucchini, squash, or no-carb spaghetti instead of pasta spaghetti.
Instead of ice cream try real fruit sorbet.
Mashed cauliflower instead of white rice or mashed potatoes.
There are plenty of substitutes that are healthier and just as tasty and as the real thing.
Healthy recipes out there that can give you ideas on how to do this.
The benefit of substituting fruits and vegetables, rather than just adding them to a diet is individuals increase their health by reducing unhealthy dietary elements and adding healthy new ones at the same time. However, this does not mean doing it all at once. The goal is to gradually substitute these nutritious foods into everyday dishes for maximum health benefits.
More Fiber and Protein
It is important that the body gets enough fiber and protein as a healthy energy source. Many individuals can become dependent on:
Ingesting unhealthy foods all day every day takes a significant toll on the body. This includes:
Blood sugar
Weight
Energy
Mood
Fiber and protein are important because the two regulate the body’s systems to promote healthy bodily functions.Fiber helps the digestive system and regulates carbohydrate breakdown. This means the energy obtained from any carb will last longer and will not increase blood sugar when integrated with fiber. Most individuals know that protein builds muscle. But it also makes the body feel full much longer than carbs or sugars do. This allows for natural regulation of how much is eaten during the day so an individual does not eat more than the body needs. Carbs and sugars are not filling and can become addictive. This means that they can be eaten all day long without feeling full and just load up with empty calories. A few ways to integrate fiber and protein into a diet:
Breakfast
Eggs
Turkey bacon
Whole wheat/multigrain toast
Lunch
Whole wheat wrap or sandwich
Dinner
Brown rice and beans are loaded with protein and fiber.
A great substitution for vegetarians/vegans for more protein or fiber
Reduce Sugar Intake
Reducing sugar intake or switching to balanced sugars from fruits, yogurt, etc. A diet high in sugar can wreck the body, causing:
Weight gain
Mood swings
Overeating
Other unhealthy effects
Sugar is fine when practiced in moderation. But when it becomes a daily habit, that’s when it can start affecting the body. The objective is to drink more water, and use substitutions when cravings present. Try:
Yogurt instead of ice cream
Healthy fruit drinks instead of soda
Tea instead of wine
Keep the indulgences to once or twice a week if possible.
Eating Healthy Benefits
A few of the benefits from eating healthy that will improve quality of life:
Improved digestive health
Weight loss
Reduced to no back pain
Reduced to no foot pain
Healthy sleep patterns
Less fatigue
Improved focus
Improved brain health
Clear skin
Reduced to no irritability
Body Composition
New Health Issues
Steady weight gain throughout life can lead to adult diabetes. This is brought on by more body fat and muscle loss. Loss of skeletal muscle mass is linked to insulin resistance. The less muscle is available, the less insulin sensitive the body becomes. Loss of muscle can cause other problems with age. One damaging condition, especially for women, is osteoporosis. This happens when old bone is reabsorbed rather than new bone being created. Both men and women can have decreased muscle mass with thinner, weaker bones. This increases the risk of osteoporosis and the risk of serious injury from falls. Prevention includes
Eat sufficient protein throughout the day. It is often best to space out protein intake across meals and not consume all at once to ensure the proper amount is being met daily. Regular body composition monitoring can help. The goal is to minimize muscle mass loss and fat mass gain as the body ages.
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico
References
Cena, Hellas, and Philip C Calder. “Defining a Healthy Diet: Evidence for The Role of Contemporary Dietary Patterns in Health and Disease.” Nutrients vol. 12,2 334. 27 Jan. 2020, doi:10.3390/nu12020334
Locke, Amy et al. “Diets for Health: Goals and Guidelines.” American family physician vol. 97,11 (2018): 721-728.
Warensjö Lemming, Eva, and Liisa Byberg. “Is a Healthy Diet Also Suitable for the Prevention of Fragility Fractures?.” Nutrients vol. 12,9 2642. 30 Aug. 2020, doi:10.3390/nu12092642
Brain fog, memory problems, concentration, and the inability to form clear thoughts is an issue that many will face at some point. The progression of losing the ability to focus or think clearly can lead to decreased productivity with normal daily tasks, work, or taking care of a household. It can be a short-term issue experience caused by sleep deprivation or stress. However, if these issues are allowed to continue it can negatively change an individual’s quality of life.
Affected Productivity Factors
Causes that can lead to poor productivity include:
The underlying issue/s associated with brain function and the ability to focus are connected to the spine being out of alignment. Individuals often have poor spinal alignment without even realizing it is happening. It affects the body’s blood and nerve transmitting abilities to complete normal daily tasks. Chiropractic treatment is an expert-based approach that focuses on restoring spinal alignment to increase an individual’s health and brain function. Proper spinal alignment allows the nerves to relay messages clearly and optimally through the spinal cord to the brain. This allows for:
Clear thinking
Improved memory
Better decision making
Staying focused on tasks
Chiropractic Optimal Nerve Flow
When the central nervous system/brain/spinal cord is not transmitting properly it can lead to significant issues with concentration and productivity. When nerve energy and brain function is optimized productivity is improved. Research has shown that chiropractic can help:
Reduce the risk of disease
Prevent injuries
Prevent pain conditions
Improved quality of life
Chiropractic medicine can increase the ability to focus, optimize brain health, and more.
Body Composition
Tracing the sources of fatigue
There is a difference between being tired periodically from a long day and being tired daily. Being tired daily is also known as Chronic Fatigue Syndrome. This is a fatigue condition that has lasted longer than 6 months. It is typical to experience many of the symptoms of fatigue that disrupt the ability to achieve health goals like:
Weight loss
Muscle gain
Maintaining body weight
Symptoms include:
Constantly tired
Reduced appetite
Moodiness
Reaction time slows down
Memory Loss
Dizziness
The nature of hectic daily schedules can allow sources of fatigue to pile up. The objective is to find a balance between home, work, physical activity, diet, etc. Chiropractic medicine and health coaching can help develop an optimal plan to get healthy.
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico
References
Craniocervical Junction Disorder. USC Spine Center Web site. spine.keckmedicine.org/treatments-services/craniocervical-junction-disorder/. Accessed August 25, 2017.
Anderson, Brian, and Adam Pitsinger. “Improvement in chronic muscle fasciculations with dietary change: a suspected case of gluten neuropathy.” Journal of chiropractic medicine vol. 13,3 (2014): 188-91. doi:10.1016/j.jcm.2014.01.002
Ross, Amanda J, et al. “What is brain fog? An evaluation of the symptom in postural tachycardia syndrome.” Clinical autonomic research: official journal of the Clinical Autonomic Research Society vol. 23,6 (2013): 305-11. doi:10.1007/s10286-013-0212-z
Individuals are realizing the enhancements that chiropractic produces along with lifestyle adjustments. Chiropractic is about total body health. This includes:
Alleviating pain from injuries and musculoskeletal conditions
Reversing low energy levels
Healthy lifestyle adjustment support
Neck Pain
Back Pain
Chronic Pain
Herniated Disc/s
Headaches
Migraines
Sciatica
Sports Injuries
Healthy living and regular chiropractic adjustments will elevate the body’s health to new levels.
Chiropractic unlocks the body’s potential
Getting to the root cause of any symptoms that are presenting and addressing themis essential before the body can be at its optimum. A common root cause of pain, low energy, and various general health complaints is spinal misalignment. Poor spinal alignment leads to poor nerve energy flow and poor blood circulation. When the body and nervous system function incorrectly, there is interference with the body’s ability to process normal functions that leads to various forms of dysfunction. A chiropractor can recognize the smallest of changes in the spine that could be affecting the body’s health.
Good Health to Optimal Health
Restoring spinal alignment is the first step in improving body health. If condition/s are present, first the pain will need to be reduced and under management, then the energy can be increased. A chiropractor will recommend lifestyle adjustments to start building a routine to take good health to optimal health. Recommendations include:
Physical Activity/Exercise
Regular physical activity/exercise for weight management, building muscle and maintaining balance. Specific exercises could be recommended for spinal alignment and core strength reinforcement.
Health Coaching/Diet
The nutrients consumed can have positive and negative effects on the body’s ability to function and heal. A health coach and nutritionist can recommend a nutrition plan that will elevate the body’s health to new levels, increasing energy and helping with weight loss if it is necessary.
Stress management techniques
Stress is a major player when it comes to poor health. Chiropractic can help develop techniques and strategies to manage stress and reduce the strain on the body’s systems. This could include sleep hygiene, mindfulness, and more.
Neutral spine training
Healthy posture is highly neglected during daily activities, especially when sitting or lying down. A chiropractor will educate the individual on how to hold the spine and posture optimally to reduce awkward positions and unnecessary strain.
Consult a Chiropractic Provider
When making lifestyle changes, a vital component is learning how to incorporate the new adjustments consistently. This encourages the adjustment into becoming a healthy habit that can maintain optimal body health.
Body Composition
Reducing stress levels
There are various techniques that support relaxation, and help turn off the stress response. Here are a few science-backed options:
Stress-related eating is associated with an increased craving for calorie-dense and highly palatable/tasty usually unhealthy foods. When stress rises, food cravings rise triggering fat gain.
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG* email: coach@elpasofunctionalmedicine.com phone: 915-850-0900 Licensed in Texas & New Mexico
References
Hawk, Cheryl et al. “Best Practices for Chiropractic Management of Patients with Chronic Musculoskeletal Pain: A Clinical Practice Guideline.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 26,10 (2020): 884-901. doi:10.1089/acm.2020.0181
Walsh, Roger. “Lifestyle and mental health.” The American psychologist vol. 66,7 (2011): 579-92. doi:10.1037/a0021769
Stonerock, Gregory L, and James A Blumenthal. “Role of Counseling to Promote Adherence in Healthy Lifestyle Medicine: Strategies to Improve Exercise Adherence and Enhance Physical Activity.” Progress in cardiovascular diseases vol. 59,5 (2017): 455-462. doi:10.1016/j.pcad.2016.09.003
Belly fat is a gateway to back pain/spinal issues that can lead to various health problems. The bulging belly population has grown a bit since the beginning of the COVID-19 pandemic. 37% of individuals have gained weight since it began, according to a global Ipsos survey. If back pain is presenting and there is excess weight around the abdomen known as abdominal obesity, this could be a contributing factor.
Belly fat and posture
When the natural curves of the spine are normal, the core is stable and well-supported. Excessive weight, including a large abdomen, shifts these curves out of correct alignment. Excessive abdominal fat has been associated with lordosis, which is an excessive inward curve of the spine toward the lower back. One study found that severely obese individuals had pain and changes in posture. This was especially visible in the spine, knees, and feet.
Front-loading shift
The back pain felt from a bulging belly can be caused by a shift in posture and body mechanics. Studies show these can have a negative impact on back pain and body positioning. All or most of the weight is placed on the lower back.
Overloaded discs
Abdominal obesity can damage/injure the discs/shock absorbers of the spine. This leads to:
And a bulging belly can flatten the height of the intervertebral discs.
Fat pollutants in the blood
Fat can accumulate and secrete toxins that contribute to swelling and inflammation that can be painful. Over time, these toxins wear down components of the skeletal system.A study found potential links between obesity and degenerative disc disease. Scientists found a connection in obese men, but not obese women. This is believed to be because men tend to store fat in their bellies, and women tend to store fat in the buttocks and thighs.
Damage to the musculoskeletal system
The bones constantly renew themselves, but when there is excess body fat it can interfere with the process. This has the potential to turn into osteoporosis over time. Studies associate visceral fat with lower bone mineral density, and an increase in the risk of fractures.
Ankylosing spondylitis treatment and fat interference
Ankylosing spondylitis is an inflammatory disease that causes chronic back pain and can cause the vertebrae to fuse. The back can be extremely stiff, and the condition can lead to a permanently hunched posture. There are medications to improve symptoms and slow the disease. However, being overweight reduces the drugs’ effectiveness. This is because belly fat can cause medication absorption problems.
Rare spinal condition linked to obesity
Obesity along with a high Body Mass Index increases the risk of a rare condition called spinal epidural lipomatosis or SEL. This is an overgrowth of body fat in the spinal canal. Spinal epidural lipomatosis can cause various types of back pain. This is why it is recommended to have a doctor examine and evaluate any aches or pains.
Body Composition
Kombucha beneficial for gut bacteria
Kombucha contains a wide variety of bacteria and fungi that helps ferment the sugar in kombucha drinks. It is able to affect the existing microbes in the gut by inhibiting the growth of various gut-dwelling pathogens. These include:
It is a probiotic drink made from fermenting green or black tea
It is made up of healthy bacteria that produce acetic acid that is beneficial for blood sugar, insulin levels, and body composition
It helps the body process food by lowering insulin levels after a meal
It contains polyphenols that reduce oxidative stress, to help fight disease risks
It destroys unhealthy bacteria in the gut
It helps increase healthy bacteria
Kombucha can be thought of as a natural antibiotic. However, it does not come with the weight-gain side effect. Improving the health of the gut through fermented foods like kombucha help reduce the risk for weight gain/obesity, as well as restore gut health for those trying to lose weight by creating a healthy gut environment.
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG* email: coach@elpasofunctionalmedicine.com phone: 915-850-0900 Licensed in Texas & New Mexico
A good portion of the population deals with night back pain. But there is another group that can attribute their back pain to sleep apnea. The American Academy of Sleep Medicine says that 26% of adults between 30 and 70 have this disorder. Sleep apnea back pain can turn into a vicious cycle. Unrestful sleep caused by sleep apnea can make an individual more susceptible to pain. Back pain can cause sleep problems, and the cycle begins again.
Sleep Apnea
Sleep apnea is a chronic sleep disorder in adults in which breathing repeatedly stops and starts. Symptoms include:
Excessive sleepiness during the day
Snoring
Abrupt waking during sleep
Risk factors include:
Obesity
Smoking
Diabetes
Narrow airway
History of sleep apnea in family
There is ongoing research about risk factors for sleep apnea.
The Sleep Apnea and Back Pain Connection
Back pain could be a symptom of a vertebral fracture. Sleep apnea has been found to be associated with a higher risk of vertebral fractures. Research has found a connection between obstructive sleep apnea and vertebral fractures in women. The study found that women with a history of obstructive sleep apnea had an increased risk of vertebral fracture compared to individuals with no history of sleep apnea. Research is looking into how sleep apnea impacts bone health, specifically in the vertebrae. Doctors believe there are multiple ways in which sleep apnea can affect bone health like:
Smoking can increase the severity by lowering the functionality of the airway causing inflammation.
CPAP machines or continuous positive airway pressure, have proven to be beneficial.
Treatment options need to be discussed with a healthcare provider if diagnosed with this condition. Treatment is important because if left untreated it can lead to serious health issues increasing the risk for:
High blood pressure
Heart disease
Type 2 diabetes
Metabolic syndrome
Post-surgery complications
Better Sleep
If experiencing sleep apnea neck or back pain, make an appointment to see a doctor for an accurate diagnosis. A treatment plan that works for the individual will be developed to ease symptoms, resulting in back pain alleviation and better sleep.
Body Composition
Proper Sleep and Fat Loss
Losing fat mass is strongly linked to proper sleep. For the body to lose fat the body needs to be in a caloric deficit, which means more energy gets used than the amount of energy the body takes in. This can be accomplished by restricting calories through diet and burning more calories through exercise. This can be referred to as calories in/calories out.
Losing sleep can sabotage fat loss goals significantly altering the body’s hormonal profile. This includes hormones that regulate appetite. Ghrelin is associated with hunger, and leptin is associated with feeling full. Ghrelin spikes right before a meal prompting an individual to eat. Losing sleep interferes with the body’s ghrelin/leptin balance. Thisresults in an increase in ghrelin and a reduction in leptin levels.
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG* email: coach@elpasofunctionalmedicine.com phone: 915-850-0900 Licensed in Texas & New Mexico
References
Intro: Rheumatology International. (May 2013) “Prevalence and severity of insomnia in chronic low back pain patients” pubmed.ncbi.nlm.nih.gov/23124732/
How Sleep Apnea and Back Pain are Related: Journal of Bone and Mineral Research. (September 2020) “Obstructive Sleep Apnea and Risk for Incident Vertebral and Hip Fracture in Women” asbmr.onlinelibrary.wiley.com/doi/epdf/10.1002/jbmr.4127
Understanding the difference between weight loss and fat loss will help promote a healthy change and improve an individual’s wellbeing. Fat loss can be a part of losing weight. However, individuals lose more than just fat. Fat loss is the goal for most individuals, so taking a deliberate, focused approach will generate the best results. Here we discuss how individuals can optimize for fat loss.
Understanding The Difference
Weight loss is the overall reduction in body weight
Fat loss is a reduction in body fat
When losing weight, the body is not just losing body fat, and changes are being made to each component of body composition. This includes:
Body fat
Lean Body Mass
Body Water
This is also true for weight gain. An individual cannot control how much is lost but can influence what is lost.
Weight Loss
Hundreds of diet and exercise programs can help achieve fat loss, some better than others. The ones that tend to work better focus on the same thing: reducing energy intake from food/diet while increasing energy output through exercise and regular physical activity. This forces the body to compensate for the missing energy by breaking down the body’s tissues, including fat and muscle. As an individual loses weight, they will also lose some muscle in the form of Lean Body Mass in addition to body fat.
Fat Loss
Body fat is a combination of essential fat and storage fat. Storage fat is adipose tissue that has accumulated for reserved energy. This type of fat changes with diet modification and regular exercise. Too much storage fat can negatively impact physical and mental wellbeing, so this should be the focus for better health.
Focus on fat loss and not weight loss
There is a clear association between obesity and chronic disease. Focusing on weight loss can lead to unintended consequences like eating disorders. This is why focusing on weight loss, and healthy body composition is critical. This is the recommended approach because it encourages the individual to move more and eat healthily.
Understanding health benefits of losing fat
Body fat percentage works better as a gauge of health than weight.
Weight is composed of lean body mass, body fat, and water, so any changes in these areas can lead to weight gain and not just fat loss. Excess body fat, specifically storage fat, has a close association with chronic diseases like:
Type 2 Diabetes
Hypertension
Heart Disease
Various Cancers
The key is understanding that a healthy body fat percentage will help reduce the risk of these diseases and improve mental health and overall health.
Different ways to measure fat loss
Tracking body fat loss means having body composition tracked and monitored. There are devices and methods for determining body composition, including:
For genuinely accurate results, get tested by a highly skilled professional who uses medical-grade tools for assessment. Cheap plastic calipers and at-home scales don’t tend to be the best options.
Metabolism changes with weight loss
When losing weight, there is more loss than fat. One loss can be Lean Body Mass, which is critical because the amount of Lean Body Mass has directly influenced Basal Metabolic Rate or the body’s metabolism. The Basal Metabolic Rate (BMR) is the number of calories the body naturally burns when resting. When focusing on weight loss and not making changes to minimize lean body mass loss, the individual decrease the size of their metabolism. However, if an individual continues with the same eating habits, this could be a setup for weight regain.
Weight loss can slow down metabolism.
Here is an example of a typical set of body composition results of someone who would be clinically diagnosed as obese.
Along with weight and body fat mass measurements, the individual naturally developed muscles by carrying their body weight. This means that individuals that are obese also have relatively large metabolisms. Dramatic changes to Lean Body Mass and metabolism are not ideal, especially when the goal is maintaining a healthy body weight.
The weight and body fat bars on the above chart are significantly over average, and the Skeletal Muscle Mass bar. This is common for individuals that are obese. Individuals that are obese have developed this muscle by carrying a large amount of weight. Large amounts of muscle begin to build to move the heavy body. This is why it is essential to come up with a focused/customized approach for gaining strength, losing fat, and body recomposition, rather than just weight loss.
Stopping weight regain
Focusing on body composition, developing muscle, and Lean Body Mass is crucial. With weight loss, there will be some Lean Body Mass loss. This means a low metabolism and non-regulated eating habits can lead to regaining weight. With no development of Lean Body Mass and skeletal muscle to help grow the metabolism, there is an increased chance of weight retrieval. Along with continued changing eating habits after an individual reaches their target weight.
Building muscle, losing fat for healthy body composition
The main areas to focus on to change body composition, overall health, and wellbeing.
Focus on body composition, not on weight loss
Instead, track changes in body composition. This means optimizing programs for fat loss while minimizing Lean Body Mass loss. Weight loss will occur, but proper nutrition and strength training can reduce Lean Body Mass loss.
Develop new eating habits
An important step is understanding how to improve eating habits by choosing a diet plan that will be enjoyable. When optimizing for fat loss, it will take longer than weight loss. Effective dietary strategies go for half to one pound of fat loss per week. This is a manageable and sustainable goal that will not cause adverse effects on metabolism. Slow and steady is the better option and will lead to long-term changes.
Start strength training to increase metabolism.
Strength training/weight lifting is a great way to increase metabolism. Increased muscle benefits range from:
High ability to recover from disease/s
Reducing insulin resistance
Keeps the body mobile
Helps combat obesity by increasing BMR and metabolism
Body composition in the long-term
Fat loss is more important than weight loss and will lead to long-term changes. Understanding that working out smarter and finding out body composition numbers will promote getting fit while keeping the fat off. It will take longer than expected, but dropping 30 pounds in less than a year and then regaining it all back is counterproductive.Take the time to make minor, impactful adjustments that will lead to a lifetime of optimal health.
InBody
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References
Hall, Kevin D et al. Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity. Cell metabolism vol. 22,3 (2015): 427-36. doi:10.1016/j.cmet.2015.07.021
Merlotti, C et al. Subcutaneous fat loss is more significant than visceral fat loss with diet and exercise, weight-loss promoting drugs and bariatric surgery: a critical review and meta-analysis. International journal of obesity (2005) vol. 41,5 (2017): 672-682. doi:10.1038/ijo.2017.31
Tobias, Deirdre K et al. Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis. The Lancet. Diabetes & endocrinology vol. 3,12 (2015): 968-79. doi:10.1016/S2213-8587(15)00367-8
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