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.
Can individuals dealing with myofascial pain syndrome in their bodies find the relief they are looking for through acupuncture?
Introduction
The musculoskeletal system has numerous ligaments, joints, soft tissues, and muscles that allow the body to be in motion without feeling pain or discomfort. The musculoskeletal system has upper and lower body portions, and each quadrant has a specific job it needs to do. The head works with the neck for the upper body portions to allow it to turn and be mobile. The shoulders work with the arms and hands to allow flexibility while stabilizing the neck. For the lower body portions, the hips and legs stabilize the upper body’s weight and help the different quadrants flex, extend, and rotate without pain. However, when traumatic or normal forces start to affect the body, it can lead to pain and discomfort, depending on the severity. When this happens, it can cause the muscle fibers from the upper and lower body portions to become tight and form tiny nodules known as trigger points to cause myofascial pain. This causes many individuals to be in constant discomfort and feel pain in different body locations. However, there are numerous treatments that can reduce the pain from the trigger points and restore muscle function to the body. Today’s article examines how myofascial pain syndrome affects the body, how non-surgical treatments like acupuncture can reduce trigger point pain, and how acupuncture can restore body function. We speak with certified medical providers who incorporate our patients’ information to provide various treatments to reduce the effects of myofascial pain syndrome on the body. We also inform patients how non-surgical therapies like acupuncture can help restore body function that is caused by myofascial pain. We encourage our patients to ask intricated questions to our associated medical providers about the pain-like symptoms they are experiencing from myofascial pain syndrome that is affecting their bodies. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.
Myofascial Pain Syndrome Affecting The Body
Do you feel pain radiating in certain locations in your body, affecting your daily routine? Are you feeling any complaints in your back, knees, elbows, or shoulders? Or do you have mobility issues that are affecting your gait and making you feel unstable? Many of these issues that people are experiencing are known as myofascial pain syndrome, and it can cause overlapping risk profiles in the musculoskeletal system. Myofascial pain syndrome is a problematic musculoskeletal pain originating from the muscles and surrounding fascia. (Tantanatip & Chang, 2023) This common musculoskeletal condition causes localized pain in certain body areas or referred pain to various muscle locations. When a person is dealing with myofascial pain syndrome, their muscles in the upper or lower body quadrants will become overstretched and tight through repetitive motions that can cause tiny nodules known as trigger points that can be a source of where the pain might originate from. When people are dealing with myofascial pain syndrome in their bodies, they will inform their primary doctors that they are experiencing pain in different locations in their bodies that are causing them pain. The doctor then will ask the individual numerous questions and examine where the pain is occurring. The doctor will also take note of the person’s daily routine, allowing the doctor to diagnose that myofascial pain syndrome is at play.
When myofascial pain syndrome affects body function, it can come in the forms of nociceptive pain and neuropathic pain. When the muscle fibers in the upper and lower extremities are dealing with trigger points, the surrounding nerve roots that provide the sensory-motor function to the arms and legs can become irritated, causing spot tenderness, referred pain, and nerve root compression that can cause the muscles to succumb to muscle trauma and muscle overload. (Fernandez-de-Las-Penas et al., 2023) To that point, myofascial pain syndrome can affect a person’s quality of life as the mechanisms of the comorbidities combined with the psychological stressors that are impacting the muscles might sensitize the trigger points. (Sabeh et al., 2020) However, when the pain becomes excruciating in the muscles that are caused by myofascial pain syndrome, many individuals will start to seek treatment to not only reduce the pain but also restore their body functionality.
The Non-Surgical Approach To Wellness- Video
Have you been dealing with radiating or localized pain in different body locations? How about experiencing mobility issues when moving your upper or lower extremities? Or do you experience stability issues from walking from one location to another? Many of these pain-like scenarios are associated with myofascial pain syndrome that is affecting the musculoskeletal system. When the human body is dealing with myofascial pain syndrome, it can be difficult to diagnose due to the affected muscles causing referred pain. At the same time, when a person is dealing with myofascial pain syndrome is not finding treatment to reduce the pain, it can lead to major health problems like:
Mobility impairment
Muscle pain and hypersensitivity
Nerve issues
Neurological issues
When people with myofascial pain syndrome are looking for treatment, they are looking for cost-effective treatments that can be combined with other therapies that can help reduce the pain and restore body function to the extremities. Non-surgical treatments can be the solution for many individuals because they are cost-effective and can be personalized. The video above shows how non-surgical treatments like chiropractic care can help restore the body through manual and mechanical manipulation that can stretch and locate the trigger points while restoring body function to the extremities.
Acupuncture Reducing Trigger Point Pain
When a person goes in for non-surgical treatments for their myofascial pain syndrome, acupuncture could be the answer. Acupuncture is an Eastern medical practice from China performed by highly trained licensed professionals. So, how can acupuncture help alleviate trigger point pain from myofascial pain syndrome? Acupuncturists use solid, super thin needles to place them in specific points in the body to reduce the referred pain-like symptoms causing issues. This causes the myofascial trigger points to become inactive and, reduces intramuscular hypertension, relieves uneven musculoskeletal pull, and improves mechanical balance in the upper and lower extremities. (Lin et al., 2022)
Acupuncture Restoring Body Function
Acupuncture is traditionally used to restore the normal flow of energy to the body. Still, in the modern era, it has been shown to have multiple positive effects on the central and peripheral nervous systems. So, since myofascial pain syndrome is both nociceptive and neuropathic, the effects of acupuncture can change the pain’s perspective while causing the body’s natural healing process to be restored. (Kelly & Willis, 2019) At the same time, acupuncturists can gently prick and stimulate the affected tendon with the myofascial to induce a muscle twitch to relax the tight muscle. (Qiu et al., 2023) This allows the body to relax and helps reduce the chances of trigger points returning to the muscle facia. For individuals who are looking for treatment for their myofascial pain syndrome, incorporating acupuncture could be the solution to restore body function to the musculoskeletal system.
References
Fernandez-de-Las-Penas, C., Nijs, J., Cagnie, B., Gerwin, R. D., Plaza-Manzano, G., Valera-Calero, J. A., & Arendt-Nielsen, L. (2023). Myofascial Pain Syndrome: A Nociceptive Condition Comorbid with Neuropathic or Nociplastic Pain. Life (Basel), 13(3). doi.org/10.3390/life13030694
Lin, X., Li, F., Lu, H., Zhu, M., & Peng, T. Z. (2022). Acupuncturing of myofascial pain trigger points for the treatment of knee osteoarthritis: A systematic review and meta-analysis. Medicine (Baltimore), 101(8), e28838. doi.org/10.1097/MD.0000000000028838
Qiu, X. H., Yang, X. Y., Wang, Y. Y., Tian, S. L., Yan, Y. B., Xu, A. P., Fu, F., Wen, F. Y., Yang, Y., Zhang, Y., Zhang, Y. Q., Yang, Z. W., Xu, C., Sun, Q. H., Wu, X. L., Dai, X. Y., Li, N., & Cheng, K. (2023). Myofascial acupuncture versus routine acupuncture for mechanical neck pain: a protocol for a multicentre randomised controlled trial. BMJ Open, 13(8), e068129. doi.org/10.1136/bmjopen-2022-068129
Sabeh, A. M., Bedaiwi, S. A., Felemban, O. M., & Mawardi, H. H. (2020). Myofascial Pain Syndrome and Its Relation to Trigger Points, Facial Form, Muscular Hypertrophy, Deflection, Joint Loading, Body Mass Index, Age and Educational Status. J Int Soc Prev Community Dent, 10(6), 786-793. doi.org/10.4103/jispcd.JISPCD_328_20
For individuals looking to improve heart health, can consuming prunes help support cardiovascular health?
Prunes and Heart Health
Prunes, or dried plums, are fiber-rich fruits that are more nutrient-dense than fresh plums and help digestion and bowel movement. (Ellen Lever et al., 2019) New research suggests they could offer more than digestion and constipation relief, according to new studies presented at the American Society for Nutrition. Eating prunes daily can improve cholesterol levels and reduce oxidative stress and inflammation.
Eating five to 10 prunes a day may support heart health.
Heart health benefits of regular consumption were seen in men.
In older women, regularly eating prunes had no negative effect on total cholesterol, blood sugar, and insulin levels.
Another study found that eating 50–100 grams or five to ten prunes daily was associated with reduced heart disease risks. (Mee Young Hong et al., 2021)
The reductions in cholesterol and inflammation markers were because of improvements in antioxidant levels.
The conclusion was that prunes can support cardiovascular health.
Prunes and Fresh Plums
Although studies have suggested that prunes can support heart health, that doesn’t mean fresh plums or prune juice can offer the same benefits. However, there are not many studies on the benefits of fresh plums or prune juice, but it is possible that they would. However, further research is needed. Fresh plums that have been dried in hot air improve the nutritional value and shelf life of the fruit, which could be the reason the dried version retains more nutrients. (Harjeet Singh Brar et al., 2020)
Individuals may have to eat more plums to acquire the same benefits.
Eating 5–10 prunes seems to be easier than trying to equal the same amount, or more, of fresh plums.
But either option is recommended instead of prune juice as whole fruits have more fiber, make the body feel fuller, and are lower in calories.
Benefits For Young Individuals
Most of the research has been conducted on postmenopausal women and men over 55, but younger individuals can also benefit from eating prunes. A diet that is rich in fruits and vegetables is considered healthy, so adding prunes to one’s diet will add to health benefits. For individuals who don’t like prunes, fruits like apples and berries are also recommended for heart health. However, fruits only make up one part of the diet, and it is important to focus on a balanced diet with vegetables, legumes, and heart-healthy oils. Prunes contain a lot of fiber, so individuals are recommended to add them slowly into their daily routine, as adding too much at once can lead to cramping, bloating, and/or constipation.
Conquering Congestive Heart Failure
References
Lever, E., Scott, S. M., Louis, P., Emery, P. W., & Whelan, K. (2019). The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial. Clinical nutrition (Edinburgh, Scotland), 38(1), 165–173. doi.org/10.1016/j.clnu.2018.01.003
Hong, M. Y., Kern, M., Nakamichi-Lee, M., Abbaspour, N., Ahouraei Far, A., & Hooshmand, S. (2021). Dried Plum Consumption Improves Total Cholesterol and Antioxidant Capacity and Reduces Inflammation in Healthy Postmenopausal Women. Journal of medicinal food, 24(11), 1161–1168. doi.org/10.1089/jmf.2020.0142
Harjeet Singh Brar, Prabhjot Kaur, Jayasankar Subramanian, Gopu R. Nair & Ashutosh Singh (2020) Effect of Chemical Pretreatment on Drying Kinetics and Physio-chemical Characteristics of Yellow European Plums, International Journal of Fruit Science, 20:sup2, S252-S279, DOI: 10.1080/15538362.2020.1717403
For individuals experiencing pelvic pain, can incorporating acupuncture help alleviate and reduce low back pain?
Introduction
In the musculoskeletal system, the upper and lower body portions have jobs to allow the host to be in motion. The lower body portions provide stability and maintain proper posture, which can help the surrounding muscles be strong and protect the vital organs. The skeletal joints in the body help ensure that the person’s body weight is evenly distributed. For the musculoskeletal system, the pelvic region in the lower body portion helps with stabilization and provides normal urinary function to the body. However, when normal and traumatic factors begin to affect the lower portions of the body, it can lead to pain-like issues that can cause some visceral referred pain to the lower back, and it can make many individuals think they are experiencing lower back pain, which is one of the symptoms associated with pelvic pain. When many individuals are experiencing pelvic pain associated with lower back pain, many will opt to seek treatment to reduce the pain-like symptoms and restore their body function. Today’s article looks at how pelvic pain is associated with low back pain and how treatments like acupuncture can help reduce pelvic pain associated with low back pain and provide relief. We speak with certified medical providers who incorporate our patients’ information to provide various treatments to ease low back pain correlated with pelvic pain. We also inform patients how non-surgical therapies like acupuncture can help reduce the effects of pelvic pain. We encourage our patients to ask intricated questions to our associated medical providers about the pain-like symptoms they are experiencing correlating with pelvic pain that is also causing issues in their lower backs. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.
How Pelvic Pain Is Associated With Low Back Pain?
Have you experienced excruciating pain from excessive sitting that is causing pain in your lower back or pelvic region? Do you feel stiffness in your lower back and pelvic region due to poor posture? Or are you experiencing intense cramping around your pelvic area? When many individuals are dealing with these pain-like issues, it is correlated with pelvic pain. Now, pelvic pain is a common, disabling, persistent pain that is associated with comorbidities that are multifactorial and are often centralized pain. (Dydyk & Gupta, 2023) At the same time, pelvic pain is a challenge to diagnose due to being multifactorial and sharing the numerous nerve roots that are spread out and intertwined with the lumbar region. To this point, this causes referred pain to the lower back and causes many individuals to think they are experiencing lower back pain when, in actuality, they are dealing with pelvic pain. This is due to the pelvic floor muscles becoming weak, which can cause many individuals to develop poor posture, leading to low back pain over time.
Additionally, when the pelvic region is misaligned due to repetitive motions that cause lower back pain, it can cause the surrounding muscles to be overstretched and loose around the sacroiliac joints. (Mutaguchi et al., 2022) When this happens, the surrounding muscles surrounding the hips and lower back may weaken, leading to anterior pelvic tilt and causing alterations to the lumbopelvic area.
Since the lumbopelvic area is in the lower body portions, it can cause alterations to the body’s skeletal structure, leading to lower back pain. When an increasing number of individuals deal with spinal deformity, they will maintain a standing position while preventing their central gravity from moving forward by using their pelvic muscles to compensate for their weight. (Murata et al., 2023) When this happens, it causes the surrounding core muscles and back muscles to overstretch, which then causes the accessory muscles to produce more energy and do the primary muscles’ jobs. This causes urinary and muscle issues that cause tomato-visceral referred pain in the musculoskeletal system. However, there are numerous ways to reduce pelvic pain associated with low back pain while restoring pelvic function and restoring muscle strength to the surrounding core muscles in the pelvic region.
Is Motion Key To Healing- Video
Have you been experiencing any muscle stiffness around your hips, lower back, or pelvic region? Do you feel you have a limited range of motion in the morning, only for it to feel better throughout the day? Or are you experiencing bladder issues that are correlated with low back pain? Many of these pain-like scenarios are associated with pelvic pain and can cause common back pain issues that cause many individuals to be hunched over and be in constant pain. Since pelvic pain is a multifactorial musculoskeletal disorder, it can be associated with comorbidities that can cause issues to the lumbar region of the spine and affect the body’s mobility. However, numerous treatments can reduce the effects of pelvic pain and restore low back mobility to the body. When it comes to looking for treatments, many individuals will look for therapies that are cost-effective and can help reduce the referred pain that is associated with low back and pelvic pain. The video above shows how non-surgical treatments can help restore mobility to the lower extremities.
Acupuncture For Pelvic & Low Back Pain
When it comes to non-surgical treatments, many individuals will seek cost-effective treatments. Treatments like chiropractic care, spinal decompression, and massage therapy can help reduce low back pain, but for pelvic pain, many individuals will seek out acupuncture. Acupuncture is a medical practice performed by a highly trained professional that uses solid but thin needles in specific body areas. So, for individuals dealing with pelvic pain, acupuncture can help restore the balance of energy that is associated with the internal organs that are causing the pain. (Yang et al., 2022) Acupuncture can help restore power to the pelvic region by redirecting the energy to the body and helping reduce impairment and functional disorders. (Pan et al., 2023) Acupuncture can minimize low back pain by selecting certain trigger points that can influence the areas between the hips and back to unblock circulation back to the muscle. (Sudhakaran, 2021) When many people start incorporating acupuncture as part of their personalized treatment plan, they can utilize it with other therapies to feel better and improve their health.
Murata, S., Hashizume, H., Tsutsui, S., Oka, H., Teraguchi, M., Ishomoto, Y., Nagata, K., Takami, M., Iwasaki, H., Minamide, A., Nakagawa, Y., Tanaka, S., Yoshimura, N., Yoshida, M., & Yamada, H. (2023). Pelvic compensation accompanying spinal malalignment and back pain-related factors in a general population: the Wakayama spine study. Sci Rep, 13(1), 11862. doi.org/10.1038/s41598-023-39044-2
Mutaguchi, M., Murayama, R., Takeishi, Y., Kawajiri, M., Yoshida, A., Nakamura, Y., Yoshizawa, T., & Yoshida, M. (2022). Relationship between low back pain and stress urinary incontinence at 3 months postpartum. Drug Discov Ther, 16(1), 23-29. doi.org/10.5582/ddt.2022.01015
Pan, J., Jin, S., Xie, Q., Wang, Y., Wu, Z., Sun, J., Guo, T. P., & Zhang, D. (2023). Acupuncture for Chronic Prostatitis or Chronic Pelvic Pain Syndrome: An Updated Systematic Review and Meta-Analysis. Pain Res Manag, 2023, 7754876. doi.org/10.1155/2023/7754876
For a hearty side of potatoes, can oven roasting and paying attention to portion size make for a healthy meal?
Oven Roasted Potatoes
Potatoes are starchy, but that does not make them unhealthy. This is where individuals need to take portion size into consideration. Starchy foods like potatoes should take up around a quarter of the plate, with room for vegetables and a protein source.
Potatoes can provide a good source of vitamin C, calcium, magnesium, potassium, folate, and fiber.
Potatoes contain certain antioxidants – lutein and zeaxanthin.
These antioxidants help protect eyesight and help lower the risk of macular degeneration, which can lead to vision loss. (Umesh C. Gupta Subhas C. Gupta 2019)
Ingredients
2 pounds red or white potatoes, with skin left on.
2 tablespoons olive oil.
2 tablespoons fresh minced rosemary.
1 teaspoon garlic, chopped.
1/2 teaspoon salt.
1/4 teaspoon black pepper.
Preparation
Preheat the oven to 425F.
Wash the potatoes and let them dry.
The potatoes don’t need to be peeled, but cut out surface blemishes.
Cut large potatoes into 2-inch pieces.
If using small potatoes, they can be left whole.
Place on a baking dish in a single layer.
Drizzle olive oil.
Add the rosemary, garlic, salt, and pepper.
Toss the potatoes until they are evenly coated.
Roast uncovered for 45 minutes to 1 hour, turning occasionally.
The potatoes are done when easily pierced with a fork.
Variations and Substitutions
Dried rosemary can be used instead of fresh rosemary, but not as much is needed.
2 teaspoons will suffice.
If there is no rosemary, thyme or oregano can be used.
Another option is using a combination of favorite herbs.
Cooking and Serving
When roasting, don’t over-crowd the potatoes on the baking pan, as this can cause them to cook unevenly or become mushy.
Ensure the potatoes are spread out and distributed in a single layer.
Choose potatoes that are firm and don’t have a green tint.
Green-tinted potatoes contain a compound called solanine.
For individuals looking to improve overall health and wellness, how can paying attention to non-exercise activities help burn more calories and improve metabolic rates?
Non-Exercise Activity Thermogenesis – NEAT
Non-exercise activity thermogenesis, or NEAT, describes the calories burned by daily movements and activities. These physical movements are not planned or structured exercises, workouts, or sports. It is also referred to as non-exercise physical activity or NEPA. Examples include activities like:
Cleaning
Cooking
Shopping
Playing a musical instrument
Small movements like fidgeting
When buying a few items, carry a basket instead of a shopping cart.
Take the stairs instead of the elevator or escalator.
While these movements might not seem like a lot, they can have a substantial impact on metabolic rates and calorie expenditures. A study followed over 12,000 women for 12 years and found that fidgeting can reduce the risk of death associated with excessive sedentariness. (Gareth Hagger-Johnson et al., 2016)
Calories Burned
The amount of calories burned varies from person to person. A study reported that the number of calories burned from non-exercise activity thermogenesis varies up to 2000 kilocalories a day between two individuals of similar size. (Christian von Loeffelholz et al., 2000). A number of factors can account for this difference, including environment and genetics. Individuals’ occupations and lifestyles can also influence non-exercise activity thermogenesis. For example, two individuals with similar body mass indexes or BMIs but different jobs, sedentariness versus activity, will burn different calorie amounts.
Improving Health
Non-exercise activity thermogenesis is thought to be one of the ways the body manages weight. When gaining weight, NEAT tends to increase, whereas when losing weight, NEAT decreases with individuals sitting more without moving as much. A research review noted that the benefits of non-exercise go well beyond the extra calories expended. (Pedro A. Villablanca et al., 2015). Increasing non-exercise activity thermogenesis reduces the risk of metabolic syndrome, cardiovascular issues, and other health problems. Plus, research shows that inactivity can negate the time and effort put into structured exercise. (John D. Akins et al., 2019). Combating sedentary behavior with non-activity thermogenesis helps increase the benefits of regular workouts.
Incorporating NEAT
There are small ways to incorporate non-exercise activity thermogenesis at work and at home. This could be using a standing desk or stability ball. According to the National Academy of Sports Medicine, a 145-pound person can approximately burn:
102 calories an hour while sitting at work.
174 calories if standing at work.
72 calories extra may not seem like a lot, but it can add up to more than 18,000 calories burned per year, leading to an approximate 5-pound weight loss.
If waiting in line or sitting in traffic, finding small ways to move, like tapping the hands or feet or moving the head to music, helps the body take advantage of non-exercise activity thermogenesis. Making more conscious efforts to move can go a long way in improving health.
Is Motion Key To Healing?
References
Hagger-Johnson, G., Gow, A. J., Burley, V., Greenwood, D., & Cade, J. E. (2016). Sitting Time, Fidgeting, and All-Cause Mortality in the UK Women’s Cohort Study. American journal of preventive medicine, 50(2), 154–160. doi.org/10.1016/j.amepre.2015.06.025
von Loeffelholz, C., & Birkenfeld, A. L. (2022). Non-Exercise Activity Thermogenesis in Human Energy Homeostasis. In K. R. Feingold (Eds.) et. al., Endotext. MDText.com, Inc.
Villablanca, P. A., Alegria, J. R., Mookadam, F., Holmes, D. R., Jr, Wright, R. S., & Levine, J. A. (2015). Nonexercise activity thermogenesis in obesity management. Mayo Clinic proceedings, 90(4), 509–519. doi.org/10.1016/j.mayocp.2015.02.001
Akins, J. D., Crawford, C. K., Burton, H. M., Wolfe, A. S., Vardarli, E., & Coyle, E. F. (2019). Inactivity induces resistance to the metabolic benefits following acute exercise. Journal of applied physiology (Bethesda, Md. : 1985), 126(4), 1088–1094. doi.org/10.1152/japplphysiol.00968.2018
For individuals switching to non-dairy and plant-based diets, can oat milk be a beneficial substitute for non-dairy milk drinkers?
Oat Milk
Oat milk is a dairy-free, lactose-free alternative nearly free of saturated fats, has more protein than most nut-based kinds of milk, adds fiber, and offers a healthy dose of B vitamins and minerals. It contains steel-cut or whole oats soaked in water that are then blended and strained with a cheesecloth or special milk bag that is cheaper to make than almond milk and is environmentally friendly.
Nutrition
Individuals can acquire 27% of daily calcium, 50% of daily vitamin B12, and 46% of daily B2. The nutritional information is for one serving of 1 cup of oat milk. (USDA FoodData Central. 2019)
Calories – 120
Fat – 5 grams
Sodium – 101 milligrams
Carbohydrates – 16 grams
Fiber – 1.9 grams
Sugars – 7 grams
Protein – 3 grams
Calcium – 350.4 milligrams
Vitamin B12 – 1.2 micrograms
Vitamin B2 – 0.6 milligrams
Carbohydrates
According to the United States Department of Agriculture, the number of carbohydrates in a cup of oat milk is 16, higher than other milk products.
However, the carbohydrates come from fiber and not fat.
Because oat milk is made from steel-cut or whole oats, there is more fiber per serving than cow’s milk, which offers no fiber, and almond and soy, which only contain one gram of fiber per serving.
Fats
Oat milk contains no fatty acids, no total saturated fat, and no total trans fats.
The milk does have 5 grams of total lipid fats.
Protein
Compared to cow’s and soy milk, oat milk has less protein, with only 3 grams per serving.
But compared to other substitutes, like almond milk and rice milk, oat milk provides more protein per serving.
This is beneficial for individuals following a vegan or dairy-free diet.
Vitamins and Minerals
Oat milk contains thiamin and folate, both B vitamins necessary for energy production.
The milk also has minerals, including copper, zinc, manganese, magnesium, and trace amounts of vitamins and minerals such as vitamin D, A IU, riboflavin, and potassium.
Most commercial oat milk is fortified with vitamins A, D, B12, and B2.
Calories
One serving of oat milk, about 1 cup, provides approximately 120 calories.
80% outgrow the allergy, but the remaining 20% still deal with the allergy into adulthood, making dairy alternatives necessary.
An alternative to dairy milk for:
Allergies to dairy
Lactose intolerance
Following a vegan/dairy-free diet
Oat milk offers some of the same health benefits as cow’s milk, that include:
Protein to build and repair tissues.
Maintain hair and nail health.
Calcium for strong bones.
Macronutrients like folate help make red and white blood cells.
Lowers Cholesterol
A review determined that consuming oats and oat products has a profound effect in lowering total and LDL cholesterol levels. (Susan A Joyce et al., 2019)
The researchers found significant support between oat beta-glucans and blood cholesterol levels, showing that adding oats to one’s diet can help lower the risk of cardiovascular disease.
Cancer Fighting Properties
According to a review of plant-based milk alternatives, oat milk may contain anti-cancer properties and high nutritional value. (Swati Sethi et al., 2016)
Bowel Movement Regulation
Because a great deal of carbohydrates in oat milk come from fiber, it is also higher in fiber than regular milk.
Fiber can help because the nutrient absorbs water to regulate bowel movements and decrease constipation.
Spending on alternative milk has risen, and the consumption of dairy milk has dropped, not only for the benefits and taste but because of environmental concerns.
Dairy milk uses nine times more land to make one liter compared to rice milk, soy milk, almond milk, or oat milk.
Allergies
Oat milk is a beneficial alternative for individuals who are lactose intolerant or suffer from any other type of dairy allergy or those who have a nut allergy and can’t drink almond milk.
However, individuals should be careful of intake if they have celiac disease or any type of wheat allergy/sensitivity.
Individuals can still drink oat milk, but the labels need to be read to make sure the product contains gluten-free wheat.
Oats are gluten-free, but manufacturers often process them using the same equipment as other wheat products, which could cause a reaction.
Adverse Effects
Oat milk can contain acidity-regulating phosphates, which are common additives in processed foods and are linked to kidney disease.
American College of Allergy, Asthma & Immunology. (2019). Milk & Dairy.
Joyce, S. A., Kamil, A., Fleige, L., & Gahan, C. G. M. (2019). The Cholesterol-Lowering Effect of Oats and Oat Beta Glucan: Modes of Action and Potential Role of Bile Acids and the Microbiome. Frontiers in nutrition, 6, 171. doi.org/10.3389/fnut.2019.00171
Sethi, S., Tyagi, S. K., & Anurag, R. K. (2016). Plant-based milk alternatives an emerging segment of functional beverages: a review. Journal of food science and technology, 53(9), 3408–3423. doi.org/10.1007/s13197-016-2328-3
Quagliani, D., & Felt-Gunderson, P. (2016). Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine, 11(1), 80–85. doi.org/10.1177/1559827615588079
Nadkarni, G. N., & Uribarri, J. (2014). Phosphorus and the kidney: What is known and what is needed. Advances in nutrition (Bethesda, Md.), 5(1), 98–103. doi.org/10.3945/an.113.004655
Postural orthostatic tachycardia syndrome is a medical condition that causes lightheadedness and palpitations after standing. Can lifestyle adjustments and multidisciplinary strategies help reduce and manage symptoms?
Postural Orthostatic Tachycardia Syndrome – POTS
Postural orthostatic tachycardia syndrome, or POTS, is a condition that varies in severity from relatively mild to incapacitating. With POTS:
The heart rate increases dramatically with body position.
This condition often affects young individuals.
Most individuals with postural orthostatic tachycardia syndrome are women between the ages of 13 and 50.
Some individuals have a family history of POTS; some individuals report POTS began after an illness or stressor, and others report it began gradually.
It usually resolves over time.
Treatment can be beneficial.
Diagnosis is based on assessing blood pressure and pulse/heart rate.
Symptoms
Postural orthostatic tachycardia syndrome can affect young individuals who are otherwise healthy and can begin suddenly. It usually happens between the ages of 15 and 50, and women are more likely to develop it than men. Individuals can experience various symptoms within a few minutes of standing up from a lying or seated position. The symptoms can occur regularly and daily. The most common symptoms include: (National Institutes of Health. National Center for Advancing Translational Sciences. Genetic and Rare Diseases Information Center. 2023)
Anxiety
Lightheadedness
A feeling like you’re about to pass out.
Palpitations – sensing rapid or irregular heart rate.
Dizziness
Headaches
Blurred vision
Legs turn to reddish-purple.
Weakness
Tremors
Fatigue
Sleep problems
Trouble concentrating/brain fog.
Individuals may also experience recurrent episodes of fainting, usually without any trigger/s other than standing up.
Individuals can experience any combination of these symptoms.
Sometimes, individuals cannot handle sports or exercise and may feel light-headed and dizzy in response to mild or moderate physical activity, which can be described as exercise intolerance.
Associated Effects
Postural orthostatic tachycardia syndrome can be associated with other dysautonomia or nervous system syndromes, like neurocardiogenic syncope.
Individuals are often co-diagnosed with other conditions like:
Chronic fatigue syndrome
Ehlers-Danlos syndrome
Fibromyalgia
Migraines
Other autoimmune conditions.
Bowel conditions.
Causes
Usually, standing up causes blood to rush from the torso to the legs. The sudden change means less blood is available for the heart to pump. To compensate, the autonomic nervous system sends signals to the blood vessels to constrict to push more blood to the heart and maintain blood pressure and a normal heart rate. Most individuals do not experience significant changes in blood pressure or pulse when standing up. Sometimes, the body is unable to perform this function correctly.
If blood pressure drops from standing and causes symptoms like lightheadness, it is known as orthostatic hypotension.
If the blood pressure remains normal, but the heart rate gets faster, it is POTS.
The exact factors that cause postural orthostatic tachycardia syndrome are different in individuals but are related to changes in:
The autonomic nervous system, adrenal hormone levels, total blood volume, and poor exercise tolerance. (Robert S. Sheldon et al., 2015)
Autonomic Nervous System
The autonomic nervous system controls blood pressure and heart rate, which are the areas of the nervous system that manage internal bodily functions like digestion, respiration, and heart rate. It is normal for blood pressure to drop slightly and the heart rate to speed up a little when standing. With POTS, these changes are more pronounced.
POTS is considered a type of dysautonomia, which is diminished regulation of the autonomic nervous system.
Several other syndromes are also thought to be related to dysautonomia, like fibromyalgia, irritable bowel syndrome, and chronic fatigue syndrome.
It isn’t clear why the syndrome or any of the other types of dysautonomia develop, but there seems to be a familial predisposition.
Sometimes the first episode of POTS manifests after a health event like:
Pregnancy
Acute infectious illness, for example, a severe case of influenza.
An episode of trauma or concussion.
Major surgery
Diagnosis
A diagnostic evaluation will include a medical history, a physical examination, and diagnostic tests.
The healthcare provider will take blood pressure and pulse at least twice. Once while lying down and once while standing.
Blood pressure measurements and pulse rate lying down, sitting, and standing are orthostatic vitals.
Typically, standing up increases the heart rate by 10 beats per minute or less.
With POTS, heart rate increases by 30 beats per minute while blood pressure remains unchanged. (Dysautonomia International. 2019)
The heart rate stays elevated for over a few seconds upon standing/usually 10 minutes or more.
Symptoms happen frequently.
Lasts more than a few days.
Positional pulse changes are not the only diagnostic consideration for postural orthostatic tachycardia syndrome, as individuals can experience this change with other conditions.
During this test, blood pressure and pulse are measured several times when lying on a table and when the table is moved to an upright position.
Differential Diagnosis
There are various causes of dysautonomia, syncope, and orthostatic hypotension.
Throughout the evaluation, the healthcare provider may look at other conditions, like dehydration, deconditioning from prolonged bed rest, and diabetic neuropathy.
Medications like diuretics or blood pressure medication can cause similar effects.
Treatment
Several approaches are used in managing POTS, and individuals may require a multidisciplinary approach. The healthcare provider will advise regularly checking blood pressure and pulse at home to discuss the results when going in for medical checkups.
Fluids and Diet
Drinking non-caffeinated fluids can keep the body hydrated.
A healthcare provider can calculate the right amount of fluids that are needed each day.
Overnight dehydration is common, so it is especially important to drink fluids first thing in the morning, preferably before getting out of bed and standing.
Exercise and physical therapy can help the body learn to adjust to an upright position.
Because it can be challenging to exercise when dealing with POTS, a targeted exercise program under supervision may be required.
An exercise program may begin with swimming or using rowing machines, which do not require upright posture. (Dysautonomia International. 2019)
After a month or two, walking, running, or cycling may be added.
Studies have shown that individuals with POTS, on average, have smaller cardiac chambers than individuals who don’t have the condition.
Regular aerobic exercise has been shown to increase cardiac chamber size, slow heart rate, and improve symptoms. (Qi Fu, Benjamin D. Levine. 2018)
Individuals must continue an exercise program for the long term to keep symptoms from returning.
Medication
Prescription medications to manage POTS include midodrine, beta-blockers, pyridostigmine – Mestinon, and fludrocortisone. (Dysautonomia International. 2019)
Ivabradine, used for the heart condition of sinus tachycardia, has also been used effectively in some individuals.
Conservative Interventions
Other ways to help prevent symptoms include:
Sleeping in the head-up position by elevating the head of the bed off the ground 4 to 6 inches utilizing an adjustable bed, blocks of wood, or risers.
This increases the blood volume in circulation.
Performing countermeasure maneuvers like squatting, squeezing a ball, or crossing the legs. (Qi Fu, Benjamin D. Levine. 2018)
Wearing compression stockings to prevent too much blood from flowing into the legs when standing can help avoid orthostatic hypotension. (Dysautonomia International. 2019)
Conquering Congestive Heart Failure
References
National Institutes of Health. National Center for Advancing Translational Sciences. Genetic and Rare Diseases Information Center (GARD). (2023). Postural orthostatic tachycardia syndrome.
Sheldon, R. S., Grubb, B. P., 2nd, Olshansky, B., Shen, W. K., Calkins, H., Brignole, M., Raj, S. R., Krahn, A. D., Morillo, C. A., Stewart, J. M., Sutton, R., Sandroni, P., Friday, K. J., Hachul, D. T., Cohen, M. I., Lau, D. H., Mayuga, K. A., Moak, J. P., Sandhu, R. K., & Kanjwal, K. (2015). 2015 heart rhythm society expert consensus statement on the diagnosis and treatment of postural tachycardia syndrome, inappropriate sinus tachycardia, and vasovagal syncope. Heart rhythm, 12(6), e41–e63. doi.org/10.1016/j.hrthm.2015.03.029
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