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Wellness

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.

Prescriptions-Understanding What They Say and Mean

Prescriptions-Understanding What They Say and Mean

by | Health

Prescription medications are used for treating various types of pain and their causes like inflammation and muscle spasms. Medication can be an important component of a multi-approach treatment plan. Today they are computer-generated and transmitted electronically to a local pharmacy. This article is to help understand what they say and what they mean.  
11860 Vista Del Sol, Ste. 128 Prescriptions-Understanding What They Say and Mean
 
Prescription Shorthand example could be something like – Medication Name 250 mg PO bid x 5 days.
  • The first part is the medication name, which can be a brand name or have a generic name.
  • The second part is 250 mg. This refers to how strong the medication is. In this case, it is 250 milligrams.
  • PO means the medication is taken by mouth.
  • The bid means twice a day.
  • The x 5 days means that this prescription is to be taken for 5 days.
Most of us know the Rx to mean prescription. This is true, with Rx being the abbreviation for the Latin word that means to receive. Prescription abbreviations come from Latin terminology. Here are some common ones used today.  
Abbreviation Translation Latin Terminology
ac before meals ante cibum
bid twice a day bis in die
cap capsule capsula
gt drop guuta
hs at bedtime hora somni
od right eye oculus dexter
os left eye oculus sinister
po by mouth per os
pc after meals post cibum
pil pill pilula
prn as needed pro re nata
q2h every 2 hours quaque 2 hora
qd every day quaque die
qh every hour quaque hora
qid 4 times a day quater in die
tab tablet tabella
tid 3 times a day ter in die
  Understanding what a prescription says is more than just getting it filled at the pharmacy. Remember medications are not without risk. Here are a few guidelines designed to help individuals at the doctor�s office, pharmacy, and at the house.

Doctor Discussions

  • Make sure the doctor knows the entire medical history. Include past reactions to medications like rashes, indigestion, dizziness, and loss of appetite even if only a minor reaction.
  • If taking vitamins, supplements, and herbal compounds a doctor needs to know what is being taken, how much, and how often. This is because certain supplements are known to react with certain medications.
  • Over-the-counter medications can be purchased without a prescription but that does not mean not without risk. Tell the doctor precisely what is being taken, the dosage, frequency, and the reason for taking these medicines.
  • Ask the doctor for the full name of the medication that is being prescribed.
  • Discuss the use of the medication
  • The proper dosage
  • How often to be taken
  • If a dose is missed
  • Possible interactions with other medications including over-the-counter
  • Reaction/s to the medication
  • How it’s supposed to work
  • Side effects
  • Activity level affects
  • Can it be taken with coffee, alcohol, supplements, etc
  • Take notes to help remember the information.
  • Ask for available written material/information about the medication.

The Pharmacy

  • The pharmacy and the patient’s profile is needed for the information included in the records like surgeries, allergies, and other medications being taken. This is to prevent a medication/s interaction complication.
  • Tamper-resistant caps will be provided if children or young adults are present.
  • Ask the pharmacist to include what the medication is used for on the label or if it is too long then a printout.
  • Not remembering how to take the prescription happens. Contact the pharmacy/pharmacist and do not guess.
  • For many, the doctor will telephone, or have a direct line with a pharmacy/s to send prescriptions instantly. However, it is a good idea to review the dose and frequency with the doctor or pharmacist to be completely sure.
  • If a new medication has been prescribed, the pharmacist can fill only half the prescription. This is in case a reaction or side effect presents and can help in saving on the cost.
  • Traveling to a different state/city/climate could require modifications, as some medications will not work properly if there is exposure to sun or other elements.
  • Certain large pills or tablets can be difficult to swallow, so before crushing or splitting, check with the pharmacist. Some medications have alternative forms of ingestion.

At Home Medication Safety

  • With children in the house don�t keep the medication in the nightstand or on the bathroom counter or cabinet. Always keep medications in a secure area.
  • Keep an antidote like Syrup of Ipecac. This is to induce vomiting if poison or harmful chemical is swallowed. Learn the dosing directions and precautions before an emergency.
  • Keep the phone numbers for poison control center and EMS.
  • Reaction or any side effects, call the doctor immediately.
  • Do not mix medications with other medicines along with their bottles. Keep medications in the bottles they came in. Mixing medications in one bottle can alter stability.
  • Keep medications in a dark, dry, and cool (non-refrigerated unless indicated) place. Heat, light, and humidity can affect medication potency and stability.
  • Take medications as directed by the doctor. Medications that are strong enough to heal can also cause damage/injury if taken incorrectly.
  • Never share or take another person’s medication.
  • Only give children medication when fully awake and alert.
  • Some prescriptions and over-the-counter medications come with a dosing cup. Cups can be different sizes along with the dosing measurements. Do not use a cup from another product.
  • When the prescription expires, destroy the unused medication and bottle or take them to a drug disposal site. Some pharmacies offer this service.
  • Keep a list including medical history and medications being taken on a regular basis along with the dose and frequency in a wallet or purse. This information can help during a medical emergency.
Understanding the medication is the key to treating the condition. These recommendations could help to be healthy and safe.

Chiropractor for Auto Injuries

 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate 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 also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to 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. The provider(s) Licensed in Texas& New Mexico*
Weight Loss Change and Recommendations for Success

Weight Loss Change and Recommendations for Success

by | Weight Loss

Having the right attitude about weight loss can go a long way in being successful. Being overweight contributes to poor health, sleep problems, increased risk for disease/s, and back pain. Weight problems can result from:
  • Eating the wrong food/s
  • Limited or no regular physical activity/exercise
  • Stress eating
  • Age
  • Genetics
11860 Vista Del Sol, Ste. 128 Weight Loss Change and Recommendations for Success
 
These can all be overcome by setting sensible goals and realistic expectations. The first step is to discuss weight loss and general health with your healthcare provider. A doctor, health coach, or fitness chiropractor can help develop a fully customized weight loss treatment plan along with exercise, diet, and lifestyle changes/adjustments. Weight loss plans can include:
  • Dietary
  • Exercise
  • Behavioral
  • Medication
  • Surgical modification of the digestive system if necessary
A realistic properly developed and safe weight loss plan has a greater rate of success. If your doctor isn’t quite sure which is the best approach, they could reference a health coach, weight loss, or metabolic specialist. Assessing one’s body weight is now a more involved process than just stepping on a scale. The assessment usually involves measuring the Body Mass Index or BMI, waist circumference, and medical history. This information is analyzed to determine if there are any risks due to excess weight like high blood pressure, diabetes, heart disease, and cancer.

Nutrition Feeding The Body

A weight-loss treatment program does require a reduction in calories. An optimal treatment plan means changing/adjusting lifestyle bad habits and turning them into good/positive habits. This can include nutritional education, relearning to eat, manage stress, and adapting. It is important to feed the body the proper nutrients it needs to maintain optimum health. No one food has all these essential nutrients. Therefore, it takes a combination of a variety of foods to help meet the body’s needs. If an individual has been overweight or obese for an extended amount of time, the body could be starving for these vital nutrients.  
Nutrients Sources Functions
Proteins Meat, Fish, Poultry, Eggs, Dairy, Legumes, Nuts Formation of muscles, bone, blood, enzymes, specific hormones, cell membranes, tissue repair, regulates water/acid-base balance
Carbohydrates Grains, Fruits, Vegetables Supplies energy to brain cells, nervous system, blood, and muscles during physical activity and exercise
Fats Meat, Fish, Poultry, Supplements Supplies energy, insulates/cushions organs, helps in vitamin absorption
Vitamins Fruits, Vegetables, Grains, Meat, Dairy Promotes chemical reactions in the body’s cells
Minerals Contained in most food groups Regulates body functions, assists with growth, a catalyst for energy release
Water Water, Liquids, Fruits, Vegetables Medium for transporting chemicals, assists in chemical reactions, regulates temperature, removes waste, accounts for 50-70% of body weight

Types of Fats

Fats are essential in absorbing fat-soluble vitamins A, D, E, and K.
  • Saturated Fat is known to increase blood cholesterol levels. This type of fat is found primarily in meat and dairy products. For example butter.
  • Polyunsaturated Fat has been shown to lower blood cholesterol levels. It is found in plant sources like cottonseed, corn, safflower, sunflower, and soybean.
  • Monounsaturated Fat has been shown to lower the low-density cholesterol or LDL, which is unhealthy cholesterol. It can be found in avocados, olive, canola, and peanut oil.
A healthy diet should not exceed 30% of fat per day. An easy way to cut back is to:
  • Go for lean cuts of meat
  • Trim the visible fat
  • Remove the skin from poultry
  • Select water-packed tuna
  • Choose dairy products made from skim or low-fat milk
11860 Vista Del Sol, Ste. 128 Weight Loss Change and Recommendations for Success
 

Eating and Losing Weight Recommendations

These recommendations could be redundant, but it is a start.
  • Drink at least eight glasses of water every day. This does not include tea, coffee or other beverages
  • Eat only when hungry
  • Stop when full
  • Eat and chew slowly – It takes 20 minutes for the stomach to tell the brain the body is full
  • Select foods that take a lot of chewing, which will satisfy the body with less food
  • Drinking a warm beverage with a meal helps promote the feeling of fullness and satisfaction
  • Serve food on a smaller plate – This fools the eyes, fooling the brain into believing that the meal is the same amount
  • Have a piece of fruit or a small fruit smoothie in between meals to keep hunger in check
  • Keep the kitchen stocked with healthy ready to eat snacks
  • It’s the small thorough steps that add up to achieve goals

Physical Activity Benefits

Healthy food combined with healthy eating habits and regular physical activity can help weight loss goals be met. Building and preserving muscle mass helps the body burn calories. Plus it decreases the risk of:
  • Heart disease
  • High blood pressure
  • Type 2 diabetes
  • Colon cancer
  • Breast cancer
  • Osteoporosis
  • Arthritis
  • Reduces body fat
  • Lowers cholesterol
  • Relaxes muscular tension
  • Reduces anxiety and depression
  • Increases energy, concentration, self-esteem, self-confidence

Weight Loss Doctor of Chiropractic

 
 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate 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 also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to 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. The provider(s) Licensed in Texas& New Mexico*
Bone Broth, Healthy, Comforting, and Good for the Spine

Bone Broth, Healthy, Comforting, and Good for the Spine

by | Nutrition

Bone broth is a soothing, low in calories, flavorful comfort food that is packed with nutrients and highly beneficial for the spine. Bone broth is made from slowly simmering meat or poultry and is an old-fashioned home remedy for a variety of ailments. These include:
  • Improves joint movement
  • Helps wounds heal faster
  • Improves immune system function
  • Rebuilds bones
Nutrients are connected with healthy bones and joints. These include:
  • Calcium
  • Phosphorous
  • Vitamin D
  • Collagen protein
All of these are concentrated in animal bones. The bones are cracked and cooked in a stockpot of water on a slow simmer. The breakdown releases vitamins, fatty acids, manganese, zinc, iron, and selenium. The broth helps supply the bones with these nutrients.  
11860 Vista Del Sol, Ste. 128 Bone Broth, Healthy, Comforting, and Good for the Spine
 
Bone broth is also effective when keeping track of weight because it is nourishing and hearty but low in calories. One cup of broth eaten or drank a half-hour before a meal can keep appetite in check. When hunger stays in check it is easier to maintain a healthy diet, portion sizes, and not overeat.

Bone Broth Recipe

Simmering bones in water with added vegetables, spices, vinegar, and herbs over low heat for a few hours is bone broth. A recipe for bone broth typically includes a tablespoon or two of vinegar or lemon juice. This helps soften the bones to break them down and release more nutrients. This will make around 2 quarts or 8 cups of bone broth. In a stockpot combine:
  • 2 to 3 pounds of leftover cooked beef, chicken bones
  • 1 chopped onion
  • 1 chopped carrot
  • 1 chopped rib of celery
  • 1 tablespoon balsamic or red wine vinegar
  • 1 bay leaf
  • 6 peppercorns
  • Enough water to cover the ingredients
  • Add 1 cup of chopped fresh or canned tomatoes for extra flavor
  • Bring to a boil over high heat
  • Reduce heat to a low simmer, partially covered, 4 to 6 hours
  • During the first half-hour of simmering, skim off the foam that collects at the top.
  • Strain cooled broth into a bowl or jar
  • Refrigerate the broth up to 5 days or freeze up to a couple of months

Don’t Overdo It

When it comes to nutrients in food, it is possible to get too much. An example is of an individual in training that drank one to two quarts of bone broth three days a week for six months. They began to suffer from chronic vomiting. The doctor diagnosed there was too much vitamin D from the fatty marrow in the bones used to make the broth. Vitamin D helps the body absorb calcium. Too much calcium in the blood was causing the vomiting. Another potential issue with drinking too much bone broth is lead contamination. Many foods contain small amounts of lead. In animals, any environmental lead that gets into the body gets stored in bone tissue. A healthy, well-nourished individual can handle small amounts of lead. When it comes to bone broth, lead is only a concern if taking abnormal quantities. The broth can also be used as a base for soups and stews keeping the body healthy along with the emotional benefits of a nutrient-rich broth. The body will feel the difference.
 

Chiropractic Care Knee Injury

 
 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate 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 also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to 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. The provider(s) Licensed in Texas& New Mexico*
Certain Medications Increase Risk for Osteoporosis and Spinal Fractures

Certain Medications Increase Risk for Osteoporosis and Spinal Fractures

by | Health

Medications can be lifesavers when it comes to the treatment of various conditions. But they can also open the door to other serious conditions. Medications fall into pharmacological drug classes. Certain medications can interfere with bone health, and induce bone density loss. Users of these medications could put them at risk for osteoporosis and possible spinal fracture/s. Medications that can potentially weaken bones and how to protect yourself is the focus. Not all of the medications listed are for treating spinal disorders or neck and back pain.  
11860 Vista Del Sol, Ste. 128 Certain Medications Increase Risk for Osteoporosis and Spinal Fractures
 

Steroids

Steroids taken by mouth are commonly prescribed for spinal conditions. This includes:
  • Low back pain
  • Neck pain
  • Spinal inflammatory arthritis
These medications carry anti-inflammatory compounds that are pretty powerful. These help the pain but can cause bone loss with long-term use. These types of steroids put the bones at risk because of how they slow down the osteoblasts, which are bone-building cells. As the osteoblasts are slowed, the work of the osteoclasts, which are bone-absorbing cells gets increased straining the system and ultimately leading to bone loss.

Examples of steroids:

  • Dexamethasone
  • Methylprednisolone
  • Prednisone
Daily doses of more than 5 mg pose the biggest threat to the skeletal system. Ask a doctor about a short-term low-dose regimen, especially, if there is a heightened risk for osteoporosis or spinal fracture.

Selective Serotonin Receptor Uptake Inhibitor

Selective serotonin receptor uptake inhibitors help those with neck and low back pain in a variety of ways. These include reducing the mental and emotional effects of chronic pain. But, selective serotonin receptor uptake inhibitors can boost the fracture risk. This type of medication can cause bone loss in older women and reduced bone density in men and children.

Examples of selective serotonin receptor uptake inhibitors:

Ask a doctor for another type of selective serotonin receptor uptake inhibitor. Possibilities include serotonin and norepinephrine reuptake inhibitors, that can achieve the same results without bone loss and fracture risks.

Certain Anticonvulsants

Anticonvulsants are used to control seizures. However, they have been found to help individuals with spinal nerve pain. But there are some types of anticonvulsants that can increase the liver�s vitamin D metabolism. This lowers the blood�s vitamin D levels. Vitamin D is essential to the body�s ability to absorb calcium. That means that lower vitamin D levels can cause bone loss.

Examples of anticonvulsants:

Talk to a doctor, chiropractor, or health coach about taking a vitamin D supplement/s to boost vitamin D levels.

Certain Diabetic Medications

There are two types of diabetic medications that can increase the risk of fracture. Thiazolidinediones known as TZD’s and sodium-glucose cotransporter 2 inhibitors. The TZD’s increase the fat cells in the bone marrow, and lower the bone-building cells. The sodium-glucose cotransporter 2 inhibitors can reduce bone density.

Examples of TZD’s:

If there is a high risk of fracture, ask a doctor if an alternative medication to a TZD can be taken.

Examples of sodium-glucose cotransporter 2 inhibitors:

  • Canagliflozin
  • Dapagliflozin
  • Empagliflozin
If there is a greater risk of falls, ask a doctor if an alternative to taking a sodium-glucose cotransporter 2 inhibitor can be taken.

Hormone Medications

Medications that reduce estrogen or androgen levels in the body also increase the bone’s absorbing cell activity. And this can lead to bone density loss.

Examples of hormone medications:

  • Anastrozole
  • Exemestane
  • Leuprolide
  • Goserelin
  • Medroxyprogesterone acetate
If there is an increased risk for osteoporosis or fracture, talk to a doctor about ways to protect the bones while taking these medications.

Antacids

Antacids both over-the-counter and prescription that contain aluminum help to neutralize stomach acid. There are other medications called H2-blockers also known as proton-pump inhibitors. These reduce how much acid the stomach produces. While these aid in reducing heartburn, stomach pain, etc, long-term use can reduce the body�s ability to absorb calcium and thus increase the risk for fracture.

Examples of these types of antacids:

Examples of Proton-Pump Inhibitors:

  • Omeprazole
  • Esomeprazole
  • Lansoprazole
Ask a doctor if a different H2-blocker can achieve the same results. Additionally, a doctor, nutritionist, or health coach could recommend dietary changes/adjustments to help reduce stomach acid.

Blood Thinners and Anticoagulants

These medications help reduce the risk of stroke, can interfere with the body�s ability to absorb calcium. They reduce the activity of the bone-building cells. This causes bone loss and increases the risk of fracture.

Examples of anticoagulants or blood thinners:

  • Enoxaparin sodium
  • Warfarin
Talk to a doctor about a possible alternative anticoagulant. A change in medication has been shown to put the bones at less risk.

Diuretics

Loop diuretics work by reducing inflammation/swelling along with water retention by increasing the kidneys urine production. These medications can cause the kidneys to remove key nutrients like calcium, potassium, and magnesium to help increase bone production. Reduction in all of these increases the risk of bone loss and a spinal fracture.

Examples of loop diuretics:

  • Furosemide
  • Ethacrynic acid
  • Bumetanide
Talk to a doctor about an alternative known as a thiazide diuretic. These encourage the kidneys to retain calcium, thus increasing bone density.

Reduce The Risk

Protecting bone health is the objective. A bone mineral density test could help along with taking bone-boosting supplements. Learning about the risks of taking these medications can help prevent osteoporosis and spinal fractures. Keep track of all medications over-the-counter, prescription, holistic, all-natural, etc, and make sure all doctors, specialists understand what is being taken. A spine specialist or endocrinologist might not what the other doctor has prescribed, so keep everyone informed.
 

Rehabilitation for Cerebral Palsy

 
 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate 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 also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to 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. The provider(s) Licensed in Texas& New Mexico*
Healthy Aging of the Body’s Muscles

Healthy Aging of the Body’s Muscles

by | Health

Healthy aging is not the easiest to do. The muscle aging process breaks down faster than they get repaired as the body ages. This makes it difficult to participate and carry out regular activities. For healthy aging to be achieved exercise is a must. Specifically, strength training helps to regain muscle loss from aging/inactivity. Strength training reduces the difficulty of daily tasks, enhances the body’s energy, and composition. Strength training combined with vitamin D supplementation will slow down muscle loss, help regain muscle mass/strength, maintain healthy blood sugar levels, and prevent falls. New health problems, new aches, pains, and new fragility caused by muscle loss. What steps can be taken to promote healthy aging and staying healthy and fit? The science of aging, and what can be done to age gracefully and maintain optimal health.  
11860 Vista Del Sol, Ste. 128 Healthy Aging of the Body's Muscles
 

The body and aging

The body’s muscles are constantly going breaking down and repairing themselves. As the muscles are used throughout the day, tiny microscopic tears happen from wear and tear. This is where the tears need to be rebuilt with protein. As the body gets older, it stops rebuilding muscle as efficiently and with time, there is a reduction in overall muscle mass and strength. This loss can be from a combination of factors including:
  • Hormone changes – increasing/decreasing levels
  • Physical inactivity
  • Underlying conditions like cardiovascular disease, diabetes, cancer
This reduction in muscle mass does not just happen to the seniors and the elderly. Body development and strength are at their optimal in an individual’s twenties and start to plateau in the thirties. A decrease in strength usually leads to being less active, and routine activities start to become more difficult. Less activity leads to:
  • Less to no calories burned
  • Minimal muscle development
  • Negative changes to body composition
  • Muscle loss
  • Increase in body fat
At some point in an individual’s thirties, the body begins to progressively lose muscle each year. At fifty an individual could have lost around ten percent of the body’s muscle. Then an additional 15% by sixty and another 15% by seventy. Then overall functionality is lost and the ability to enjoy life to the fullest decreases.

Muscle loss factors

Sarcopenia

Sarcopenia is a significant loss of muscle mass and strength. It focuses on diet changes and physical activity that cause progressive loss of muscle mass.
  • Balance issues
  • Change in walking ability
  • Decreased ability to perform daily activities
It was once believed that muscle loss and the effects that came with it were inevitable. However, with the advancements in science and musculoskeletal health, along with continuing to stay active and keeping track of body composition, there are ways to combat loss of muscle mass and strength. Causes include:
  • Age
  • Improper nutrition – decreased protein intake
  • Hormonal changes
  • Increase in pro-inflammatory proteins that the body makes, not the type that is eaten
  • Decreased physical activity
  • Vascular disease/s

Malnutrition

Malnutrition is a lack of nutritional intake, which can affect body composition. Malnutrition can create complications that not only affect diet and exercise but how the body responds to diet and exercise. Elderly individuals tend not to get enough protein, which is essential for healthy muscle repair. This is often because they have trouble chewing, food-costs, and trouble cooking limit their access to getting protein on a regular basis. Inadequate protein intake can lead to sarcopenia. Protein requirements for older individuals are higher than for the younger population. This is brought on by age-related changes like a decreased response to protein intake. This means that older individuals need to consume more protein to achieve the same anabolic effect. Micronutrient deficiency means a lack of nutrients. These are minerals and vitamins, that support body processes like cell regeneration, immune system health, and eyesight. Examples are iron or calcium deficiencies. This deficiency has the highest impact on normal physiological functions/processes and can happen with a protein-energy deficiency. This is because most micronutrients are obtained from food.  
 

Body composition and age

Proper lean muscle mass is essential for healthy aging. A lack of enough muscle can result in:

Difficulty moving

This is when regular movements are no longer regular but now take massive amounts of strength and energy. Examples include taking the elevator becoming a necessity and getting in and out of a car is just as challenging. Loss of function and independence are common as muscle loss progresses. Nineteen percent of women and ten percent of men aged 65 or older no longer have the ability to kneel.

Weight gain

The muscles are linked with the body’s metabolism, so once muscles begin to diminish, so does the metabolism. This is referred to as the body’s metabolism slowing down. What is actually happening is a loss of muscle, meaning the body needs fewer calories to function. When the body needs fewer calories and an individual continues eating the same amount of calories, this is when body fat starts to accumulate. This can happen with no significant changes to individual weight. As muscle loss progresses, it is replaced by fat. Body-weight can remain unchanged, but changes in body composition are unseen, which often leads to an array of health problems associated with obesity.

New healthy aging problems

Studies show that weight gain at a steady rate can lead to adult-onset diabetes. This is due to more body fat and muscle loss. Skeletal muscle mass loss has been linked with insulin resistance. This means the less muscle, the less insulin sensitive an individual becomes. As insulin sensitivity decreases and becomes more resistant, the risk factors for type 2 diabetes increases. Loss of muscle can cause other problems with age. One damaging condition is osteoporosis. A few ways to prevent muscle loss.
  • Eat a proper amount of protein throughout the day. Space out protein across several meals rather than trying to eat it all at once. This will ensure the proper amount daily.
  • Monitor body composition regularly. Try to keep muscle mass loss and fat mass gain at a minimum.
  • Begin a strength training routine.
11860 Vista Del Sol, Ste. 128 Healthy Aging of the Body's Muscles
 

Focus on building muscle

Muscle loss and weakness has been shown to not be a part of aging, but rather as a result of chronic inactivity. Muscle mass is lost with age but it is not the aging process itself that causes muscle atrophy. It is because individuals tend to become more inactive. Physical inactivity is really what causes muscle loss and weakness. However, something can be done about inactivity. For example, there was a study on postmenopausal women that revealed that regular resistance training increased muscle strength by about 19% after one year. Scientific researchers believed this training increased bone mineral density, which defends against brittle bones. This along with related studies also confirmed that bone frailty can be reduced. Muscle strength relative to muscle mass can also be improved with resistance/strength training. The idea is that physical aging can be slowed down with physical activity. This is to keep the muscles from losing function.

DNA damaged cells

Telomeres are caps at the end of DNA strands that protect the chromosomes. They can be thought of as the plastic ends on shoelaces. If those shoelaces lose the plastic ends the laces become frayed until they unravel and can no longer do their job. The same can be said of telomeres, the DNA strands become damaged and the cells cannot do their job. A shortening of the Telomere is a hallmark of cellular aging. Cells with shortened telomeres tend to malfunction and secrete hormones that trigger an inflammatory response and tumor formation. A study found that individuals that exercise regularly have longer telomeres. This does not mean that an individual has to spend the entire day at the gym. Only moderate, not heavy strength training was found to be effective.  
 

Maintain muscle

Older individuals can still be reluctant to try improving their fitness level. Many believe that years of inactivity has done its damage and that they are too old to train. However, anyone can set goals to improve body composition that will improve energy levels and maintain activity. Functional fitness refers to the ability to move comfortably throughout daily life. It not only benefits physical activity but contributes to improved body composition. The aging process does reduce metabolic rate and often leads to increased body fat. Lean Body Mass contributes to the overall Basal Metabolic Rate also known as metabolism. This is the number of calories the body needs to support its essential functions. Engaging in strength training or resistance exercises can regain some of the muscle loss brought on from aging and inactivity. This can lead to an increase in lean body mass, which increases Basal Metabolic Rate. This all helps prevent:
  • Bone loss
  • Heart disease
  • Obesity
  • Age-related falls
With age and the loss of lean muscle mass, balance and agility follow. Tendencies to fall increase and the injuries from those falls can be detrimental to overall health and quality of life. Fractures caused by falling are higher in elder women. A study of all-women over the age of fifty spent 12 weeks using bands as the chosen form of resistance, as opposed to dumbbells or seated machines, saw a significant increase in strength. None of the participants reported injuries. This could be important for those that are worried that exercise could cause too much strain on the body.

It is never too late

Six percent of adults in the United States engage in resistance training or some form of weight training at least twice a week. There are misconceptions that weight training has an age limit. This is not true. The benefits from lifting weights, whether dumbbells, bodyweight exercises, bands, machines, etc are for everyone young and old. This does not mean training at high-intensity. Older adults should look to resistance training to increase energy levels and decrease body fat. A study in Sports Medicine focused on the effects of strength training for older adults found:
  • Increased power
  • Reduced difficulty to perform daily tasks
  • Enhanced energy
  • Improved body composition
  • Participation in spontaneous physical activity
There are several key changes for older adults to increase their healthy aging. They are:
  • Eating sufficient nutrients
  • Monitoring body composition
  • Strength/resistance training
Both strength training and proper nutrition are vital for maintaining or achieving ideal body composition.
 

Vitamin D

Vitamin D is a nutrient that can be acquired in several ways. It supports the normal physiologic functions that include the absorption of minerals like calcium and zinc. This nutrient can be acquired through food consumption, supplemental form, and exposure to the sun. Most foods in a regular diet provide a relatively small amount with the exception of fatty-fish. Examples of natural food sources include:
  • Salmon
  • Swordfish
  • Egg yolks
  • Fortified foods like milk, orange juice, and yogurt
Once Vitamin D enters the body, it goes through the liver, kidneys and gets converted into an active form, known as a prohormone. It is then circulated into the blood. A prohormone is essential to normal physiological function and support of the skeletal muscle system.

Building muscle

Vitamin D plays an important role in bone health. More recently it has been reported to contribute to muscle quality. Skeletal Muscle Mass decreases with age, primarily from decreased activity. Treatment includes proper nutrition, exercise, and vitamin D naturally or in supplementation form. It was found to slow down muscle loss, help regain muscle mass and strength.

On your feet

Falls are the number-one cause of fatal and nonfatal injury/s. Low vitamin D levels could be partly to blame. There is strong evidence that vitamin D deficiency can increase the risk of a fall in older adults. The connection has to do with the effects of muscle strength and function. Around 250 older adults participated in a trial of taking vitamin D daily plus calcium supplementation improved:
  • Quadriceps strength
  • Postural control
  • Daily functions
  • Standing up
  • Walking
After a year falls were found to decrease by over 25%. Compared with patients that only received calcium, and improved by almost 40% after 20 months. Supplements helped these individuals counter the effects of aging and inactivity on their muscles, and was important in preventing potential falls that could result in injury. Getting enough vitamin D is a step to take to supplement exercise, strength training, and maintain muscle health.

Blood sugar check

Vitamin D benefits for muscle health have been linked with muscle mass and blood sugar. Insulin is a hormone that allows blood sugar into the muscles. Individuals with sufficient blood vitamin D levels have a significantly lower risk of hyperglycemia than those with below-recommended levels. Research shows that daily vitamin D supplements in combination with calcium slow down the long-term rise in blood sugar in individuals with prediabetes. Research has shown that supplementation is beneficial for those who are classified as having a deficiency.

Vitamin D Supplements

For individuals with vitamin deficiencies, supplementation can help prevent loss of muscle, strength, falling, and the progression of hyperglycemia. Aging can be accomplished strength training, aerobic exercise, a healthy diet, and the regular monitoring of body composition.

Healthy aging

Maintaining optimal health and aging the way we were supposed to is possible. It does get harder to maintain ideal body composition. The muscles have a harder time rebuilding/repairing and can experience sarcopenia and malnutrition. It is not about getting a flawless physique, but about being able to participate in activities and maintain a healthy lifestyle. Achieving functional fitness through:
  • Observation
  • Diet evaluation
  • Dietary supplementation
  • Twice a week strength training
  • Five-time a week moderate cardiovascular fitness
It is never too late to start on the journey towards optimal health and healthy aging.

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Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate 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 also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to 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. The provider(s) Licensed in Texas& New Mexico*
Nourishment For A Healthy Spine

Nourishment For A Healthy Spine

by | Nutrition

Individuals dealing with back pain or spinal condition that negatively impacts their general health want to know about what they can do to make the pain go away. Back pain and spinal issues that individuals experience can be reduced and alleviated with proper nourishment, exercise, and if necessary chiropractic or physical therapy to keep the body aligned. Fortunately, the majority of these individuals will not need surgery. In addition to the back pain, they want to know what they can do to prevent the pain from radiating to other areas and becoming chronic. This is where proper nourishment for bone health comes into play. It is now becoming a part of the mainstream media as science and technology are finding the links surrounding body/bone health and how nutrition fits into it all.  
11860 Vista Del Sol, Ste. 128 Nourishment For A Healthy Spine
 
We’ve seen and heard about Omega-3 fatty acids for heart health or the importance of fruits and vegetables to help prevent cancer. There is also the nutritional health of the bones and the spine is the largest, not to mention the spinal cord housing all the nerves that establish communication with the body.

Vitamins

Continual optimal health is based on the body’s vitamin and mineral composition. Many of the beneficial vitamins that keep the bones strong can be found in supplements. However, it is recommended to get into the habit of getting nourishment from real food in combination with supplements. This is because a person can follow a vitamin supplement regimen with no benefits. This is because their diet consists of heavily processed, unhealthy foods. Therefore eating highly nourishing foods is the best way to begin. Here are a few to consider:

Dairy

Dairy can be difficult for individuals with intestinal issues and other autoimmune conditions. It can seem daunting trying to figure out what to get and what to avoid. For those with lactose intolerance avoid dairy products altogether and look to calcium and vitamin D supplements. The quality of the dairy product/s also makes a difference. Therefore make sure it doesn’t have artificial ingredients or sugars. This is essential to keeping dairy as part of a healthy diet.

Offal

Offal is the term for internal organs of animals that are used as food. It offers a massive dose of bone-healthy vitamins. Before saying absolutely not, there are plenty of recipes to consider, remember this is about spinal bone health. Beef, calf, and chicken liver, are examples of high sources of:
  • Vitamin A, which repairs tissue and contributes to the formation of bone
  • Vitamin B12 which is important for healthy bone marrow
  • Vitamin K is necessary for proper absorption of calcium into the bones
  • Iron is a necessity for healthy cells and muscles that support the spine

Greens

Spinach packs vitamin A and B12. Kale and broccoli are great sources of Vitamin K and Iron. Nutritionists have a saying that goes “the greener the vegetable, the better.” Eating these vegetables in raw form is not for everybody, so find recipes that incorporate them into favorite dishes while adjusting to the flavors.  
11860 Vista Del Sol, Ste. 128 Nourishment For A Healthy Spine
 

Oranges

Orange fruits are all great sources of vitamin A essential for repairing damaged tissue and in the formation of strong healthy bones and include:
  • Nectarines
  • Cantaloupe
  • Apricots
  • Carrots
  • Sweet potatoes
It does not matter if it is the brain, heart, digestive system, or the spine the body is as healthy as what it consumes. Small dietary changes can generate intense bone protection, especially when it comes to a healthy weight. Obesity and back pain are becoming too common. The condition has been studied extensively and the proof is overwhelming. The body was not designed to carry around this extra weight. Remember the spine is the central support structure and needs to be maintained with proper posture, exercise, and nourishment.

Improve Whole Body Wellness with Functional Foot Orthotics

 
 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate 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 also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to 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. The provider(s) Licensed in Texas& New Mexico*
Not All Foods Are Beneficial For Bone Health and Osteoporosis Prevention

Not All Foods Are Beneficial For Bone Health and Osteoporosis Prevention

by | Diets

There are certain foods that although healthy, for individuals trying to prevent osteoporosis, they could stunt healthy bone growth. There are ways to prevent osteoporosis, and eating a diet rich in calcium and vitamin D is one of them. However, not all foods are beneficial for bone health. Some nutrients can actually damage bones when consumed in high doses. These foods do not have to be completely removed from an individual’s diet. These foods and nutrients are still important so it would not be healthy to just stop. Individuals with or trying to prevent osteoporosis just need to make adjustments and consume them in moderation.  
11860 Vista Del Sol, Ste. 128 Not All Foods Are Beneficial For Bone Health and Osteoporosis Prevention
 

Caffeine

Too much caffeine more than four cups of coffee a day decreases calcium absorption, that increases risk for fractures. Coffee and tea contain caffeine naturally, but sodas create even larger concerns. Experts believe that the caffeine content in sodas is not the only danger. It is the substitution of milk and other calcium-based drinks.

Protein

Protein is essential for a balanced diet. This is because it helps build healthy muscle mass. A diet too high in animal protein (beef/pork) as opposed to protein from nuts and grains could contribute to calcium loss. Animal protein/s contain sulfur, that forms acid in the body. Acidic balance is necessary and so the body will release calcium from the bones to neutralize the acid and achieve balance.

What is considered too much protein?

No general amount has been determined. Therefore just an individual’s daily requirement, determined by body weight is what is recommended. Finding out how much protein is needed, take your weight in pounds, and multiply by .37. (Weight/lbs x .37 =) This will tell an individual how many grams they should be consuming every day. There are more specific techniques to get an exact number if need be.

Spinach

Green vegetables are considered some of the best foods to eat when the aim is to strengthen the bones. But spinach can prevent the body from absorbing calcium properly. This is because it contains oxalate. Oxalate interferes with the body’s ability to absorb calcium. Fortunately, spinach can still be included but may need to be adjusted/altered as to how it is prepared. In this case, spinach is best eaten cooked, as the chemical is destroyed through the process.
11860 Vista Del Sol, Ste. 128 Not All Foods Are Beneficial For Bone Health and Osteoporosis Prevention
 

Salt

Too much salt makes it difficult for the body to keep the calcium, which can cause bone loss. Many processed foods are extremely high in sodium. Therefore, try to eat fresh foods and try sea, Himalayan, or healthy form of salt when seasoning meals.

Pure Wheat Bran

Pure wheat bran is the only food that can lower the absorption of calcium in other foods when eaten together. If taking a calcium supplement the effects of this process can be lessened by taking the supplement a few hours before or after eating foods with pure wheat bran. These foods don’t have to be eliminated from your diet but should be consumed in moderation. The focus should be on a balanced diet. Building strong bones and maintaining them can be a delicious endeavor. Osteoporosis prevention is not the only benefit of healthy eating habits. A proper diet will promote and generate the optimal function of the body.

Learning About Food Substitutions

 
 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate 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 also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to 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. The provider(s) Licensed in Texas& New Mexico*