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.
Low-back, neck, shoulder, hip, leg, and foot pain are all causes of everyday discomfort and a bad mood. Chronic pain exacerbates the discomfort and bad mood times 10. Chiropractic treatment can help realign the spine and alleviate the pain. However, to maintain pain relief, individuals need to make healthy lifestyle adjustments. One of the most important adjustments is eating habits. Those dealing with chronic pain may not realize their diet is contributing to the pain.
At Injury Medical Chiropractic and Functional Medicine Clinic, we have a combined team of chiropractors, physical therapists, a health coach, and a nutritionist to help educate, develop, and support a personalized treatment plan on spinal health, posture, physical activity/exercise, balance, and eating habits.
Salt, Sugar, and Fat Affects the Body
A sedentary lifestyle is a significant contributor to chronic pain, but unhealthy eating habits also play a role. Poor diet adds weight to the body. This stresses the body’s biomechanical structure. It also aggravates inflammation. Too much salt, sugar, and fats ingested through processed foods, fast food, and unhealthy habits affect the body’s regulating systems. They can affect everything from the nervous system, nerves, proper circulation, even the limbic system. The inflammation and stress generate and exacerbate chronic pain symptoms.
Changing unhealthy eating habits is up to the individual.
Individuals can be advised to cut back or cut out unhealthy diet choices; however, it is easier said than done. A doctor, health coach, and nutritionist have no control over what individuals do when they leave the clinic. Individuals themselves can have little control over their own eating habits. Many have an addiction to unhealthy food, which is a disease in itself. To help change poor eating habits, individuals need to be educated on how their eating habits affect the total body and mental health.
Nutrition Discussion
Chronic pain associated with inflammation linked to a poor diet is the first step in the diagnosis and developing an optimal treatment plan. It could be as simple as informing an individual that eating cheeseburgers are causing the inflammation that is hurting their back. However, there is more to it, but individuals are more inclined to avoid the foods causing the inflammation upon hearing a full explanation. Targeting specific foods is the first step in alleviating pain.
The temptation is always there, especially when stress comes into the picture. This is why it is important to have ready-to-go adjustments/alternatives that keep the individual eating healthy, despite the chaos going on around them. A treatment plan will include quick alternatives that can happen instages. An example could be:
Having one cheeseburger and not two.
Having a burger without cheese.
Eating a burger without the buns.
Switching to a plant-based burger.
There are many options to be explored to improve eating habits in small steps.
Willpower also has to be addressed in a controlled and supportive setting. This is where the whole team comes in. Many individuals’ eating habits are part of who they and adjusting them can be an uphill challenge. To educate on:
Having the family or friends eat healthy with them
These are techniques and methods to increase willpower to make healthy changes.
Body Composition
Foods Can Support Body Detoxing
The proper foods can support the body in detoxifying toxins and counter the negative effects like brain fog, neurodegenerative disorders, and chronic pain. The foods help to:
Neutralize oxidative stress
Lower inflammation
Increase immunity
Strengthen the musculoskeletal system
Foods and nutrients that detoxify can be a part of a healthy lifestyle.
References
Bjørklund, Geir et al. “Insights on Nutrients as Analgesics in Chronic Pain.” Current medicinal chemistry vol. 27,37 (2020): 6407-6423. doi:10.2174/0929867326666190712172015
Elma, Ömer et al. “Chronic Musculoskeletal Pain, and Nutrition: Where Are We and Where Are We Heading?.” PM & R: the journal of injury, function, and rehabilitation vol. 12,12 (2020): 1268-1278. doi:10.1002/pmrj.12346
Gómez-Pinilla, Fernando. “Brain foods: the effects of nutrients on brain function.” Nature reviews. Neuroscience vol. 9,7 (2008): 568-78. doi:10.1038/nrn2421
Individuals and doctors have praised the anti-inflammatory, pain-relieving properties of drinking tea. Inflammation is the body’s natural immune response when injury and infection present. This is good. However, it’s meant to be a temporary response that deactivates when there is no longer any danger. When the body is exposed to various irritants like industrial chemicals, inflammatory foods like sugar, refined carbohydrates, and autoimmune disorderscan cause the immune system to go into overdrive. Chronic inflammation can develop, circulating powerful hormones and chemicals through the body, causing damage to the cells. One consequence of chronic inflammation is back pain. Besides standard backaches, some chronic conditions are directly tied to inflammation. These include forms of arthritis:
Ankylosing spondylitis
Rheumatoid arthritis
Transverse myelitis
Multiple sclerosis
These conditions involve inflammation of the central nervous system.
Drinking tea can help with back pain and pain in general.
Teas With Anti-Inflammatory Properties
Certain teas contain anti-inflammatory compounds. These compounds are called polyphenols and work to decrease the chemicals in the body responsible for pain and inflammation. There are varieties of teas that contain anti-inflammatory properties.
Certain Teas Reduce Inflammation
Drinking specific teas with more polyphenols can better decrease inflammation. For example, green tea is higher in polyphenols than black tea. Recent studies centered on individuals with rheumatoid arthritis over six months found significant improvement in symptoms in those who drank green tea. Green tea works best when part of an anti-inflammatory and nutritional lifestyle adjustment. This supports combating inflammation. Other teas that are believed to reduce inflammation include:
Turmeric
Holy basil
Ginger
Three Cups a Day
The amount of tea depends on the quality of the tea and how it is prepared. Doctors recommend around three cups a day for individuals with rheumatoid arthritis. However, these could contain caffeine. If this is an issue, there are decaffeinated versions with the same anti-inflammatory properties.
Drinking Tea Works Best When Combined with Other Treatments
If experiencing back pain or looking to combat a specific condition, it’s recommended to utilize various treatment approaches combined with drinking tea. This includes:
Certain back conditions benefit from drinking tea regularly; however, spine structural issues or fractures will not benefit from tea’s mild anti-inflammatory properties. It is vital for individuals with back pain that a spine specialist or chiropractor perform a proper and thorough examination, especially for Individuals that take medication that could directly interact with anti-inflammatory teas.
Drinking Tea for Back Pain
For most individuals, drinking tea is safe to help treat back pain conditions and added health benefits. For example, studies have found that green tea has mild anti-cancer, anti-diabetic properties and can help in maintaining a healthy weight. If tea helps reduce pain, it’s worth trying. Remember, pain is the body’s way to alert the individual that something is wrong.
Body Composition
Alcohol and Heart Health
According to the Mayo Clinic, consuming more than three alcoholic drinks in one sitting causes a temporary blood pressure elevation. Foods often served with alcohol are usually high in salt, which can also raise blood pressure. A few alcoholic beverages on a night out is fine, but heavy or binge drinking can lead to short-term spikes in blood pressure that could cause cardiac health problems. These are the short-term effects of alcohol on blood pressure. Heavy alcohol consumption can lead to long term health risks like:
Hypertension
Heart disease
Digestive issues
Liver disease
Stroke
It’s recommended that individuals incorporate regular exercise/physical activity and healthy diet changes and watch alcohol intake to improve heart health.
References
The Clinical Journal of Pain. (October 2019) “Nonspecific Low Back Pain:
Certain Teas Bring Down Inflammation More Than Others: Journal of Physical Therapy Science. (October 2016) “Green tea and exercise interventions as nondrug remedies in geriatric patients with rheumatoid arthritis” www.ncbi.nlm.nih.gov/pmc/articles/PMC5088134/
The Bottom Line: Proceeding of the Japan Academy, Series B Physical and Biological Sciences. (March 2012) “Health-promoting effects of green tea” www.ncbi.nlm.nih.gov/pmc/articles/PMC3365247/
Losing weight can be one of the hardest things to do. It is also one of the best things anyone can do to get rid of back pain and optimize overall health. Achieving and maintaining a healthy weight impacts the whole body, especially the spine. It is prevalent for individuals who are overweight to experience back pain. This comes from the added weight that the feet, legs, pelvis, and spine have to support. For many, once the weight comes off, the back pain reduces significantly and/or disappears completely. For those embarking on a weight loss journey, our:
Chiropractic team
Physical therapists
Health coach
Nutritionist
Can provide resources to plan, encourage, and assist in reaching health goals.
Overweight, Obesity and Back Pain
Spine pain is one of the top reasons individuals see a doctor. The need to lose weight is based on body mass index/BMI. BMI can be an indicator that an individual’s weight might not be in a healthy range. BMI ranges:
Normal weight – Body Mass Index of less than 25
Overweight – Body Mass Index of 25 to 30
Obese – Body Mass Index of 31 to 35
Extremelyobese – Body Mass Index of 36 or higher
If unsure about how to get an accurate BMI measurement, talk to our team about InBody Testing.
Added Weight Places Pressure On the Spine
Added bodyweight places added strain on the low back. Studies have linked obesity with degenerative disc problems. Combined with the physical impact the added weight has on the spine and overall health, it can also affect spine surgery outcomes. Studies have shown that some overweight/obese individuals have an increased risk for surgery-related complications like:
Infection
Issues recovering from anesthesia
Overall recovery struggles
The good news is that individuals do not have to lose a significant amount of weight to see and feel the benefits. Losing 15% of excess weight will improve chronic back pain.
Exercise
Successful weight loss is the ability to maintain the loss. It needs to be something that can be committed to and brought into an individual’s lifestyle. Trying to go hard with an extreme diet or intense exercise program is not recommended. This is like not having any long-distance running knowledge along with training but entering a 12345K race. An individual will collapse after a few blocks. And sustained weight loss is just that, a long-distance journey that requires:
Getting educated about what is going on with the body
Understanding how foods affect/impact the body
Understanding the body’s unique needs to lose weight
Developing a personal health goal plan
Following through
Lifestyle factors contribute to healthy body weight. Being able to embed healthy habits into one’s life is the objective. Although it can sound easy to do, it can be a challenging process. With professional help, individuals can:
Maintain a nutritious and balanced diet
Have an active lifestyle
Maintain healthy sleep habits
Keep stress under control
Discussing a weight loss plan is very important. A professional health coach, nutritionist, and chiropractor will develop the right program that considers an individual’s specific health status.
Overall Health
Achieving a healthy weight will reduce to relieve back pain completely and significantly improve quality of life. Weight management is challenging, but once the benefits are seen and felt, it becomes second nature.
Body Composition
Healthy Kidneys
The kidneys pump more than 400 gallons of recycled blood through the body every day. These organs work nonstop to filter blood and remove waste. If the kidneys become impaired, the body can become overloaded with waste. Unhealthy lifestyle choices can harm/damage the kidneys. Kidney disease progresses slowly over the years. Individuals can lose 90 percent of kidney function before symptoms become serious. Chronic kidney disease is not reversible. However, with lifestyle adjustments, an individual can lower their risk of developing kidney-related diseases.
Proper Hydration
Drink plenty of water to clear sodium, urea, and toxins from the body and prevents kidney stones. Try to drink eight 8-ounce glasses of water each day. Every individual’s body water levels are different. A body composition test can determine what is normal for the individual.
Maintain healthy diet
Poor diet contributes to visceral fat gain. This has been linked to chronic kidney disease. Reduce visceral fat by eating a healthy diet of vegetables, fruit, and lean protein. Cut down on salty, processed foods. Body composition testing can help form an individualized diet plan to reduce visceral fat.
Supplements, antibiotics, and OTC medications
Overuse of common over-the-counter medications and supplements can cause kidney damage and disease. Consult with a doctor before taking medications and supplements if there is kidney function impairment.
Maintain fitness and physical activity
Cardio and strength training exercises are recommended. High blood sugar levels stress the kidneys. Building adequate muscle mass will help control blood sugar. A body composition test can make sure there are adequate amounts of muscle mass.
References
Liuke M, Solovieva S, Lamminen A, Luoma K, et al. Disc degeneration of the lumbar spine in relation to overweight. Int J Obes (Lond). 2005;29(8):903-908.
Ogden CL, Carroll MD, Fryar CD, Flegal KM. Prevalence of Obesity Among Adults and Youth: the United States, 2011–2014. Centers for Disease Control and Prevention: National Center for Health Statistics.www.cdc.gov/nchs/products/databriefs/db219.htm. Page last updated: October 28, 2015. Accessed July 10, 2017
Samartzis D, Karppinen J, Chan D, Luk KD, et al. The association of lumbar intervertebral disc degeneration on magnetic resonance imaging with body mass index in overweight and obese adults: A population-based study. Arthritis & Rheumatology. 2012;64(5):1488-1496.
There are different possible causes of abdominal pain and digestive problems. Sometimes a bulging disc is the cause. A bulging disc that is causing abdominal pain is rare but possible. When this happens, it’s usually a herniated disc in the upper back, known as the thoracic spine. When the disc bulges to the side, it can cause abdominal pain. One study found that half of the patients presenting with herniated discs also suffered from digestive problems, including irritable bowel syndrome.
Thoracic Disc Herniation
The thoracic spine is the region between the base of the neck and the low back. This section is surrounded and stabilized by the ribcage, reducing the risk of disc herniation. Most herniated disc/s occur in the low back or the neck because those areas with a lot of movement are less stable than the thoracic spine. But they do happen and can contribute and/or cause abdominal pain. This is usually accompanied by pain in the mid-back and the chest. Because this is rare, physicians don’t immediately think that a herniation is causing abdominal pain. This can lead to unnecessary and expensive tests to find the problem.
Lateral Disc Herniation
This is not the most common type of disc herniation. The type of herniation that causes pain in the abdomen is known as lateral disc herniation. This is when the disc bulges laterally/sideways. What happens is it can compress and irritate the nerve root. This is what can cause pain in the abdomen. Types of disc herniations include:
Causes
Most thoracic herniations are caused by trauma to the upper back. This can come from a:
Fall
Auto accident
Sports injury
They can also be caused by degenerative disc disease. If this happens, the discs can become calcified, which could require surgery.
Movements like reaching up to get something or twisting motions like putting on a seatbelt can cause the pain to worsen. Most thoracic herniations happen in young individuals brought on by trauma to the area. Women tend to be affected more by thoracic disc herniation that causes abdominal pain.
Herniated Disc and Bloating
Bloating often comes with digestive problems. A herniated discs can also cause bloating along with abdominal and back pain. However, they are not always related because bloating, and other digestive issues can cause back and abdominal pain. Bloating and pain typically go away after a bowel movement. But it is important to see a medical professional if the problem lasts more than a few days.
Gas and a Herniated Disc
In certain cases, a herniated disc can cause gas. This is rare, but evidence suggests that nerve compression in the spine can affect the digestive system. If back pain, abdominal pain, and digestive issues are presenting, seeking out treatment is recommended.
Treatment
Chiropractors specialize in spinal care. The approach is to balance the entire body and heal the underlying issues. The nervous system travels through the spinal column. If injured or damaged, it can cause all kinds of issues. This includes abdominal pain and digestive problems. A chiropractor will:
Bring pain relief
Realign the spine
Balance the body
Recommend exercises and stretches
Offer nutritional recommendations
Recommend sleeping positions to prevent pain at night
They are different techniques to treat disc herniations. These include:
Full-body diagnosis
Detailed medical history
MRI, CT, or X-Rays
Laser therapy
Ultrasound
Ice and heat
Electrical stimulation
Massage
Physical therapy
Body Composition
Binge Eating
A common and powerful trigger of binge eating is restrictive dieting. This type of diet is a common weight-loss method for short-term goals. This is because a highly controlled program of calorie intake makes it easier to prevent overeating. The problem is that this type of restriction is not sustainable. Most individuals can avoid certain foods for only so long. However, this is not the only reason for binge eating. Many individuals use food as an emotional suppressor. They overeat during:
Levels of high stress
Boredom
Bouts of sadness
Exhaustion/excessively tired
The brain and body are conditioned to crave certain and usually addictive foods. When individuals want to get their minds off of something, cravings can activate and become overpowering. Although it is not an addiction to alcohol or drugs, food addiction is still an addiction. Working through addictive behavior toward any substance will improve the quality of life. Overcoming food addiction promotes physical health benefits and improved mental health. Recognizing addictive behaviors when it comes to food is the first step.
References
Al-Khawaja, Darweesh O et al. “Surgical treatment of far lateral lumbar disc herniation: a safe and simple approach.” Journal of spine surgery (Hong Kong) vol. 2,1 (2016): 21-4. doi:10.21037/jss.2016.01.05
Lara, F J Pérez et al. “Thoracic disk herniation, a not infrequent cause of chronic abdominal pain.” International surgery vol. 97,1 (2012): 27-33. doi:10.9738/CC98.1
Papadakos, Nikolaos et al. “Thoracic disc prolapse presenting with abdominal pain: case report and review of the literature.” Annals of the Royal College of Surgeons of England vol. 91,5 (2009): W4-6. doi:10.1308/147870809X401038
Polivy, J et al. “Food restriction and binge eating: a study of former prisoners of war.” Journal of abnormal psychology vol. 103,2 (1994): 409-11. doi:10.1037//0021-843x.103.2.409
Re-energize from a lack of energy and fatigue with Bio-chiropractic. Millions of individuals struggle to get through the day or night depending on work/school schedules because of deficient energy levels that result in fatigue. Unfortunately, many begin taking over the counter or prescription medication, drinking coffee or highly caffeinated/energy beverages, or taking days off to catch up on rest. There is a wide range of high-sugar and caffeine energy products to help with fatigue. But, research has shown how overconsumption of these products can contribute and/or cause:
High blood pressure
Cardiovascular disease
Diabetes
When a tired body takes in caffeinated energy, it is only for a temporary energy boost.
Energy products can mask the fatigue causation. This could be a disease, a type of condition, or an overlapping of causes.
Nervous System
The nervous system is the body’s life energy source. It is responsible for facilitating millions of functions that occur throughout the body every day. These include:
Shifts the spine out of alignment, placing added pressure on the delicate nerves in the neck and back.
The compression causes nerve interference that disrupts optimal nerve energy flow from reaching the organs. This leads to:
Fatigue
Pain
Organ dysfunction
Eventually disease
Bio-Chiropractic
Bio-Chiropractic is a scientific and researched based form of musculoskeletal corrective care. It aims to unblock nerve interference through the proper realignment of the spine, returning it to its proper curvature. As a result, many individuals under chiropractic care report immediate relief from neck or back pain, along with a vibrant, energized feeling, and with time their overall health improves.
Body Composition Feedback
Malnutrition
Malnutrition can be defined as a deficiency, excess, or imbalance in an individual’s intake of energy and nutrients. Protein-energy deficiency is a common form of malnutrition. It is a health condition that can have immediate/negative effects on body composition. This deficiency causes damage to skeletal muscle mass as the body progresses into starvation mode, breaking down its own protein stored in the muscles for fuel.
Micronutrient deficiency is a lack of nutrients like minerals and vitamins. These support important functions like cell regeneration, the immune system, and eyesight. Common examples are iron and/or calcium deficiencies. Micronutrient deficiency has the greatest impact on the body’s physiological functions/processes. They can occur at the same time that protein-energy deficiency is happening overlapping each other. Nutritional deficiencies can impact processes like:
Building and repairing muscle
Protein-energy deficiency has a more pronounced effect on body composition, as lowered protein intake can lead to increased losses in muscle mass.
Berkson, D L. “Osteoarthritis, chiropractic, and nutrition: osteoarthritis considered as a natural part of a three-stage subluxation complex: its reversibility: its relevance and treatability by chiropractic and nutritional correlates.” Medical hypotheses vol. 36,4 (1991): 356-67. doi:10.1016/0306-9877(91)90010-v
Jensen, Gordon L et al. “Recognizing malnutrition in adults: definitions and characteristics, screening, assessment, and team approach.” JPEN. Journal of parenteral and enteral nutrition vol. 37,6 (2013): 802-7. doi:10.1177/0148607113492338
Oakley, Paul A et al. “Restoring lumbar lordosis: a systematic review of controlled trials utilizing Chiropractic Bio Physics® (CBP®) non-surgical approach to increasing lumbar lordosis in the treatment of low back disorders.” Journal of physical therapy science vol. 32,9 (2020): 601-610. doi:10.1589/jpts.32.601
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
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