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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.

Chiropractic Alignment For Increased Well Being and Positivity

Chiropractic Alignment For Increased Well Being and Positivity

by | Chiropractic, Health

Chiropractic alignment is often the go-to option when injured or experiencing various types of pain. And for good reason, because it works. However, chiropractic medicine goes beyond injuries, and pain conditions. Individuals can reap the benefits of regular chiropractic for increased well being and maintaining optimal health. Chiropractors understand the importance of balancing all areas of the body’s health. This is done through a combination of spinal adjustments and educating individuals on how to develop healthy lifestyle habits. Chiropractic care can increase positivity, overall life, and well-being.  
11860 Vista Del Sol, Ste. 128 Chiropractic Alignment For Increased Well Being and Positivity
 

Regular Chiropractic Alignment Benefits

Being able to enjoy a full and healthy life is more than just being free of pain or injury. It means all of the body’s functions are operating properly and cleanly. Understanding what helps the body thrive can take an individual’s quality of life to another level. Chiropractic can help guide individuals to feel their best with recommendations and regular spinal monitoring and alignment. The benefits of chiropractic include:
  • Energy levels increase
  • Anxiety, stress, and depression are reduced
  • Sleep quality improves
  • Pain reduces and alleviates
  • The body�s natural healing abilities are activated
  • Mood and positivity increases
  • Muscle strength increases and physical performance improves
  • Inflammation is reduced
11860 Vista Del Sol, Ste. 128 Chiropractic Alignment For Increased Well Being and Positivity
 

Spinal Alignment and Increased Positivity

The science behind chiropractic is based on the health of the nervous system. A well-balanced nervous system keeps the body functioning at an optimal level. The primary focus of chiropractic is making sure the spine is in proper alignment. Once a balance has been achieved further recommendations and treatment options can be incorporated into a full maintenance regimen. Spine misalignment occurs with the regular stress placed on the body. Poor posture, too much sitting, and developing injury are a few reasons the spine slips out of alignment. These misalignments are hard to detect without the help of a trained professional chiropractor. Spinal misalignment causes the neural tissues and energy to become compromised and progresses little by little to health degradation.  
11860 Vista Del Sol, Ste. 128 Chiropractic Alignment For Increased Well Being and Positivity
 

Health to the Next Level

Chiropractic medicine specializes in the best possible spinal alignment treatment. An in-depth science-based approach focuses on whole-body results to help an individual feel their best. Get in touch with a chiropractor to see how they can help boost health.

Migraine Treatment

 
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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*
References
Ernst, Edzard. �Chiropractic: a critical evaluation.��Journal of Pain and symptom management�vol. 35,5 (2008): 544-62. doi:10.1016/j.jpainsymman.2007.07.004
Chronic Fatigue, The Cervical Spine and Chiropractic Treatment

Chronic Fatigue, The Cervical Spine and Chiropractic Treatment

by | Adrenal Fatigue (AF), Chiropractic

An examination of the cervical/neck region of the spine through chiropractic will help determine a thyroid diagnosis for individuals complaining of chronic fatigue. A thyroid dysfunction means going deeper into the body�s physiology and a thorough examination of the spine. Checking for subluxations in the cervical spine will reveal possible nerve blockage and any other contributing factors to a thyroid condition. Thyroid conditions tend to get overlooked because the symptoms are general. They range from:
  • Fatigue
  • Moodiness
  • Muscle pain
  • Brain fog
These are cornerstones of a thyroid condition. Under-active thyroid and/or thyroid cancer can have an impact on everyday life regardless of the severity. However, these symptoms can signify numerous other conditions.  
11860 Vista Del Sol, Ste. 128 Chronic Fatigue, The Cervical Spine and Chiropractic Treatment
 

The Cervical Spine

The nerves connected to the thyroid gland can be traced down the spine to the last neck/cervical vertebrae, which is C7. A chiropractor will examine this region when individuals complain of fatigue, brain fog, or moodiness. Subluxation, translation, or disc deterioration at C7 could mean that the nerve signals and blood circulation to the thyroid are limited, interrupted, or completely blocked.  
 

Linking cervical spine dysfunction to thyroid dysfunction

Spinal subluxations are not the full cause of thyroid dysfunction. A single vertebra might not show signs of movement, which means a chiropractor could have to look further into the spine. A chiropractic examination will search for problems that correlate with thyroid issues. For example, individuals with a cervical dysfunction could experience general nerve issues in this area. It could be a contributor to nerve signals not being delivered to the thyroid gland. Diagnosis of a root condition that has secondary effects on the gland is another way to qualify a thyroid condition.

Medical History

Questions that will be asked by a chiropractor during an exam could consist of:
  • Is there a family history of hyper/hypothyroidism?
  • Is the individual under intense stress from work, home, etc?
  • Are there other symptoms that could be associated with thyroid dysfunction?
All details are necessary for connecting nerve interruption to thyroid conditions then factoring how spinal manipulation could alleviate symptoms.  
11860 Vista Del Sol, Ste. 128 Chronic Fatigue, The Cervical Spine and Chiropractic Treatment
 

Cervical Misalignment Treatment

Combining the evidence of:
  • Subluxations
  • Blocked nerves
  • Cervical spine dysfunction
Any further symptoms/details will help form a complete picture of a thyroid condition. If that condition is being tested or treated by a general physician, it may still benefit from a chiropractic adjustment. Physicians could recommend diet and medication to bring the thyroid back to proper function, and chiropractic can help improve the nerve function of the gland. This includes:
  • Re-opening pinched pathways
  • Restored blood flow to the region
  • Helping nerve signals fire transmit properly
We advocate for an incremental, customized approach to restore cervical spine curvature and optimal nerve health. We have worked with a variety of individuals experiencing chronic fatigue, mental fog, and moodiness, and have helped link these symptoms to thyroid dysfunction. If it seems that there is constant confusion or disorganized thought patterns, schedule an appointment with us today to learn more about our chiropractic approach.

Neck Pain Chiropractic Care

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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*
References
Arick, Christopher T. �Chiropractic Management of a Patient With Chronic Fatigue: A Case Report.��Journal of chiropractic medicine�vol. 15,4 (2016): 314-320. doi:10.1016/j.jcm.2016.08.006
Metabolic Syndrome and Chiropractic Body Wellness

Metabolic Syndrome and Chiropractic Body Wellness

by | Chiropractic, Metabolic Syndrome

Metabolic syndrome is the term for a group of risk factors like heart disease, diabetes, along with other health issues. The number of individuals dealing with the condition could be as high as 1 in 4. An individual can have one risk factor but most have several in combination. When there are three of these risk factors it becomes metabolic syndrome. The syndrome is a collection of conditions, that culminate in a correlative diagnosis. Risk factors/Symptoms include some or all of the following:
  • High blood pressure
  • High blood sugar
  • Increased triglycerides
  • Low HDL cholesterol
  • Obesity
11860 Vista Del Sol, Ste. 128 Metabolic Syndrome and Chiropractic Body Wellness
 
The disease can lead to:
  • Gastrointestinal distress
  • Insulin resistance
  • Heart attack
  • Stroke
  • Heart disease
If left untreated and continued poor life choices that include unhealthy diet, lack of physical activity/exercise, and habit formation an individual can die from complications of the syndrome. The condition requires clinical treatment and medical assistance, however, chiropractic has been seen as a viable way to help treat the syndrome.

Causes

The syndrome can have several causes that progress together:
  • Age the risk goes up as an individual gets older
  • Genetics and family history
  • Weight issues
  • Physical inactivity
  • Insulin resistance, a condition where the body can’t use insulin properly
  • The resistance can lead to high blood sugar levels
Individuals with metabolic syndrome tend to have excessive blood clotting and inflammation throughout the body. However, research has not shown whether these conditions cause the syndrome or worsen it.
 

Chiropractic

Chiropractic�s role is to stabilize the spine and the body. Too much weight leads to spinal dislocation and vertebral compression issues. This can lead to nerve impingement and disc problems. Even a small subluxation can turn into an extreme condition/s with widespread symptoms. Individuals that are overweight require a spinal realignment in order to gain proper stability. A chiropractor will administer corrective adjustments to generate the body’s natural healing process in the affected areas. Restoring the nerve pathways will promote better blood flow and nutrient delivery to and through the spine. Chiropractic will set the tone for a metabolic syndrome reversal. The second phase of treatment will look at diet and exercise. This serves a dual purpose of introducing proper nutrition to the body, encouraging weight loss, and conditioning the individual’s mindset for the lifestyle adjustments/changes. A healthy/balanced spine will help those with metabolic syndrome get a proper foothold on turning their poor lifestyle into a healthy one.
11860 Vista Del Sol, Ste. 128 Metabolic Syndrome and Chiropractic Body Wellness
 

Reversal

The syndrome can be reversed with the right treatment approach. Usually, this begins with weight loss. Once the weight begins to reduce the secondary benefits kick in. This includes a reduction in blood pressure and a decrease in triglycerides. Once an individual’s spine is stable, they will then be educated on how to adapt and apply a long-term plan to maintain healthy habits for diet, physical activity, sleep, and stress relief strategies. As chiropractors focus on whole-body wellness, treatment plans will also look at: Remember, the spine is the root of the body. The key to wellness is total body balance. All-natural chiropractic medicine can help achieve optimal health.
 

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*
References
Samson, Susan L, and Alan J Garber. �Metabolic syndrome.��Endocrinology and metabolism clinics of North America�vol. 43,1 (2014): 1-23. doi:10.1016/j.ecl.2013.09.009
Strengthening The Immune System With Chiropractic Support

Strengthening The Immune System With Chiropractic Support

by | Health, Spinal Hygiene

The immune system is made up of a network of cells and proteins that defend the body against infection/s. It is made up of specialized organs, and chemicals that fight microorganisms, specifically that are bacterial and can cause infection/disease. The system keeps a record of every germ so it can recognize and destroy any microbes if they enter the body again. Immune system abnormalities can lead to:
 

The Immune System

Protection from viruses and bacterias requires a long term solution/s for building and strengthening immunity. Chiropractic adjustments along with health coaching can help. The main organs of the immune system are:
11860 Vista Del Sol, Ste. 128 Strengthening The Immune System With Chiropractic Support
 

The Microbiome

The health and variety of bacteria in the gastrointestinal tract have been shown to have significant effects on overall health, including immunity. When gut health is optimized, it helps the body�s natural processes for detecting and fighting microorganisms. Simple ways to strengthen gut health include:

Diet

A healthy diet rich in a variety of whole foods and vegetables will promote diversity in the gut.  

Supplements

Probiotics can significantly help strengthen gastrointestinal health.

Get Out In the Sun

Being outside provides the microbiome vitamin D which helps fight inflammation and strengthens the sense of well-being.

Nerve Signal Optimization

The central nervous system has a primary role in gastrointestinal motility and overall balance. Proper spinal alignment will help blood and nerve synapse circulation.  
11860 Vista Del Sol, Ste. 128 Strengthening The Immune System With Chiropractic Support
 

Maintaining Body Balance

A strengthened immune system is about maintaining whole-body balance. The body is a complicated system that operates/functions in top form when tuned up and in proper alignment.

Spinal Alignment

Chiropractic can provide expert treatment to restore spinal misalignment/s. This keeps the body functioning at an optimal level.

Exercise

A moving body is a healthy body. Regular exercise will benefit the immune system and keep it strong.

Stress Management

A high level of stress can compromise the immune system’s health. Regular physical activity/exercise, chiropractic, being aware of any health issues can help manage stress. Chiropractic immune system management will help promote a healthy gastrointestinal tract, help manage stress, get in more physical activity, and stay pain-free. Chiropractic can help kick in the body’s natural immune response and keep the flow going. Call today to see how we can help build a healthy immune system.

Lower Back Pain Chiropractic Treatment

 

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*
Reference
Colombi, Andrea, and Marco Testa. �The Effects Induced by Spinal Manipulative Therapy on the Immune and Endocrine Systems.��Medicina (Kaunas, Lithuania)�vol. 55,8 448. 7 Aug. 2019, doi:10.3390/medicina55080448
High Blood Pressure and Chiropractic Management

High Blood Pressure and Chiropractic Management

by | Chiropractic, Heart Health

The heart never stops working. The efficiency of the heart and how it operates depends on various factors related to individual health. High blood pressure management can include chiropractic treatment for proper spinal alignment. This promotes improved nervous system function, regulation, and optimal blood flow throughout the body. High blood pressure is also known as hypertension, often it has no symptoms, and if left untreated, it could lead to heart conditions like heart disease and stroke. Blood pressure is the force the heart exerts on the arteries each time it contracts and relaxes. It is measured with a blood pressure cuff or monitor.
  • Normal is around 120/80 mmHg
  • A blood pressure reading of 130/90 mmHg or more, is categorized as high blood pressure.
11860 Vista Del Sol, Ste. 128 High-Blood Pressure and Chiropractic Management

High blood pressure

Any type of heart condition can place added strain on the body and can lead to poor quality of life, disease, and be fatal. When the body’s ability to pump the proper amount of blood gets compromised the body suffers from a lack of oxygenated blood. These issues can go undiagnosed for years. Often high blood pressure does not get associated with any specific symptoms other than general poor health. When left untreated, high blood pressure can lead to issues like:
  • Heart attack
  • Stroke
  • Kidney disease
  • Dementia
Prevention and regular monitoring are crucial for staying on top of any potential heart issues.

Heart conditions

Different heart conditions can cause pain in the chest, upper back, and shoulder(s):
  • Angina is when the heart muscle does not get enough blood causing chest pain.
  • A heart attack occurs when there is reduced or complete loss of blood supply from the blockage of an artery.
  • Pericarditis is the inflammation of the thin layers that surround the heart.
Heart conditions are commonly associated with chest pain but remember that chest pain is not always present or severe. Pain-related to the heart can also be felt in other areas, like the shoulder or upper back.

Risk factors

Risk factors associated with high blood pressure include:
  • An unhealthy diet high full of processed foods, sugar, and salt
  • Age
  • Sedentary lifestyle
  • Stress
  • Genetics
  • Metabolic disease/s like:
  1. Obesity
  2. Kidney disease
  3. Diabetes
The most common treatment for high blood pressure is medication. However, this does not address the root cause of the issue in relation to individual lifestyle and underlying imbalances of the body that include the spine.
11860 Vista Del Sol, Ste. 128 High-Blood Pressure and Chiropractic Management

Lifestyle

Lifestyle adjustments should be the first line of defense for managing, and reversing heart health issues. High blood pressure management includes:
  • Focus on nutrition
  • Exercise
  • Stress management

Chiropractic

Chiropractic is a specialized approach that focuses on identifying and addressing the root cause of musculoskeletal health issues and optimized organ function through restored impaired nerve function. Spinal misalignment can cause nerve signals to be impaired/damaged which can affect the heart and overall health. A chiropractic physician can help reduce the strain on the body�s functions by restoring nerve function/energy/blood flow with spinal adjustments that bring the body back into proper alignment. One primary cause of high blood pressure is over-activation of the autonomic nervous system, which regulates the stress response. When spinal alignment is achieved, there is improved regulation to prevent unnecessary spikes in stress affecting body homeostasis and organ function. Chiropractic can help an individual achieve the best possible heart health. Once the diagnosis is found, an effective customized treatment plan will be developed.
 

Chiropractor Near Me

 

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*
References
Win, Ni Ni et al. �Effects of Upper and Lower Cervical Spinal Manipulative Therapy on Blood Pressure and Heart Rate Variability in Volunteers and Patients With Neck Pain: A Randomized Controlled, Cross-Over, Preliminary Study.��Journal of chiropractic medicine�vol. 14,1 (2015): 1-9. doi:10.1016/j.jcm.2014.12.005
Gastric Distress, Spinal Nerve Compression, and Chiropractic Release

Gastric Distress, Spinal Nerve Compression, and Chiropractic Release

by | Gastro Intestinal Health, Spine Care

Stomach ache, acid reflux, gas, and other symptoms of gastric distress can be linked to spinal issues and misalignment. The spinal cord sends nerve signals to all parts of the body, specifically those affecting digestion functions. The lumbar spine/lower back includes the sacrum which is vital in terms of nerve function.
11860 Vista Del Sol, Ste. 128 Gastric Distress, Spinal Nerve Compression, and Chiropractic Release
 
Various spinal cord issues could cause problems with the rest of the body. These include:
  • Disc compression
  • Herniated discs
  • Strained ligaments
Misalignments/problems in the lower back can result in gastric symptoms like:
  • Constipation
  • Diarrhea
  • Bloating
  • Gas
  • Bladder malfunction
 
This is because this area of the spine includes sympathetic and parasympathetic nerves that are connected to the digestive system. Any problem with these systems can result in miscommunicated signals to the rest of the body. The wide-range effects that compressed nerves can have on the body, as well as, how the spine is affected by the obstruction of these nerves, can be detrimental. Chiropractic adjustments can help alleviate and release the gastric distress are able to correlate their spine�s role in gut health. This along with an education on the central nervous system. A chiropractic approach can help as a long-term solution to gastric distress.  
 

The Nerves

Every organ in the body functions by sending and receiving electrical impulses, transmitted through the nerves. These impulses direct the function of organs. If blocked or the signals are improperly/partially sent/received, various health issues can begin to present. For the gut, proper nerve signal transmission at full capacity is crucial. The stomach needs to be able to properly digest food while absorbing nutrients and preparing for waste removal. This is where gastric distress conditions begin like:
  • Irritable bowel syndrome – IBS
  • Gastroesophageal reflux disease – GERD
  • Abdominal pain syndrome – APS
Nerve conditions worsen with time if the health and function of the affected nerves are not restored. This could mean severe chronic symptoms and the possibility of permanent nerve damage.  

Nerve Blockage

Messed up nerve signals are usually pinched, blocked, or displaced. Most nerve bundles exit through the spine and are usually where a chiropractic exam will start. Through palpitation of the spine along with diagnostic imaging, a chiropractor can track down exactly where the nerve blockage/s are taking place. The lower back and upper back are common areas to examine. This is because a majority of abdominal organ nerves branch out from these spinal segments. If spinal subluxations are present, more than likely they are affecting the function of these organs. Chiropractic will adjust the spine and reset/realign the spine to its proper form, allowing for proper blood circulation. Compressed nerves can also cause inflammation that could require more complex treatment.  
11860 Vista Del Sol, Ste. 128 Gastric Distress, Spinal Nerve Compression, and Chiropractic Release
 

Listening to the Body

If the gut is presenting with aches, and bloating after every meal, it could be indicating that something is wrong or off. Individuals cannot feel blocked nerve signals, but the gut can. Listen to it when it is alerting an issue or problem. We want to educate our patients on gut and spinal health. Chronic gastric distress can be corrected with chiropractic.

Chiropractic Pain Relief

 
 

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*
References
Spiegel, Brennan M R et al. �Understanding gastrointestinal distress: a framework for clinical practice.��The American journal of gastroenterology�vol. 106,3 (2011): 380-5. doi:10.1038/ajg.2010.383 Kehl, Amy S et al. �Relationship between the gut and the spine: a pilot study of first-degree relatives of patients with ankylosing spondylitis.��RMD open�vol. 3,2 e000437. 16 Aug. 2017, doi:10.1136/rmdopen-2017-000437
Superfoods Can Help Achieve Optimal Health

Superfoods Can Help Achieve Optimal Health

by | Basal Metabolic Index (BMI)

Superfoods are nutrient-rich foods that can be incorporated into an individual’s diet to achieve optimal health. We look at which foods contain the most nutrients, and how to create meals with the best variety of foods to improve overall health and support strong body composition. Superfoods have a high-levels of antioxidants, along with many vast amounts of essential vitamins and minerals. These are fresh, colorful foods that are packed with nutrients. The more vibrant the color, the more antioxidant power. What to look for in different foods to optimize health and improve your body composition is the objective.  
11860 Vista Del Sol, Ste. 128 Superfoods Can Help Achieve Optimal Health
 

Superfoods

Superfoods can be defined as food that is rich in compounds that are highly beneficial for health. Foods like phytochemicals, fiber, and Omega-3 fatty acids. National nutritional guidelines consider these foods as powerhouse fruits and vegetables. Research shows that a diet rich in fruits and vegetables is associated with a reduced risk of chronic disease. Antioxidants like polyphenols have anti-inflammatory properties. Inflammation can be caused by infection, injury, and disease. A diet rich in antioxidants helps lead to faster recovery time from injury, illness, as well as, exercise-induced stress.
  • Antioxidants reduce free radicals, prevent and repair damage caused by oxidative stress. Oxidative stress happens when free radicals start to accumulate in the body. It can play a significant role in chronic and degenerative illnesses like cancer, arthritis, and cardiovascular disease.
  • Anthocyanins are a type of polyphenol that acts as antioxidants that can help reduce the chance of chronic disease. Pigments are found in plants, which give certain fruits and vegetables their vibrant colors. These include:
  1. Berries
  2. Cherries
  3. Peaches
  4. Pomegranates
  5. Black beans
  6. Eggplant
  7. Purple sweet potatoes

Evidence suggests that a diet rich in anthocyanins helps:

  • Reduce oxidative stress and inflammation
  • Prevent cardiovascular disease
  • Control of diabetes
  • Prevent diabetes

Superfoods can help individuals with:

  • Weight loss
  • Improved muscular function
  • Body composition improvement
  • Boosting the immune system

Key Nutrients

Antioxidant properties are found in many superfoods along with nutrients to be aware of. The nutrients listed can be beneficial in optimizing health. Remember to consult a doctor before making or supplementing dietary changes.
  • Vitamin B
  • Vitamin C
  • Omega-3 Fatty Acids
  • Magnesium
  • Zinc

Omega-3’s

Omega-3 fatty acids promote many health benefits, which include reduced risk of obesity, heart disease, and other chronic illnesses. Omega-3�s contain anti-inflammatory properties and help enhance recovery after exercise. A standard diet usually contains a higher ratio of Omega-6 fatty acids compared to Omega-3’s. This unbalance increases inflammation and reduces immune system response. Omega-6 acids include vegetable oils that do offer health benefits. However, it is important to keep a healthy balance between the two. Top sources of Omega-3’s include:
  • Fatty fish
  • Fish oils – salmon, mackerel, and cod liver
  • Oysters
  • Chia seeds
  • Flaxseeds

Magnesium

Magnesium supports the health of the immune system. It supports and maintains healthy bone structure, muscle function, and insulin levels. It assists the body with energy, metabolism, and acts as a calcium blocker. This reduces cramping and aids in muscle relaxation after working out. Magnesium is essential for over 300 biochemical reactions in the body. A deficiency can increase the risk of cardiovascular disease. Research shows that magnesium deficiency can lead to a higher risk of insulin resistance. Magnesium-rich foods like dark leafy greens, nuts, legumes, and whole grains are also high in fiber. Individuals that have a diet rich in magnesium have a higher intake of dietary fiber, as well. Fiber helps with digestion, control weight, reduce cholesterol, and stabilize blood sugar. The best sources of Magnesium include:
  • Green vegetables such as spinach, swiss chard, and turnip greens
  • Nuts such as almonds and cashews
  • Seeds
  • Legumes
  • Cocoa

Zinc

Zinc is an essential nutrient for overall immune function support. It is an antioxidant that helps with anti-inflammatory and oxidative stress responses. Chemical reactions within the body require zinc. Zinc is a necessary element for muscle protein synthesis and hormone regulation. Zinc deficiency is common in seniors and can be connected with degenerative diseases like rheumatoid arthritis, atherosclerosis, and age-related macular degeneration. Deficiency can also cause weight loss, delayed growth, and muscle atrophy. Zinc supplements are not recommended for healthy individuals as they can interfere with other essential vitamins and micronutrient interactions. Top sources of Zinc include:
  • Chicken
  • Red meat
  • Legumes
  • Nuts
  • Oysters

Vitamin C

Vitamin C is one of the immune systems supporting vitamins. It is an antioxidant that helps reduce free radicals and protects macromolecules from oxidative damage that could contribute to chronic diseases. Vitamin C deficiency has shown an increased risk of developing cardiovascular diseases, which include coronary heart disease, ischemic stroke, and hypertension. Vitamin C has a significant role in collagen synthesis and provides support in vascular function, which helps reduce inflammation and inflammatory diseases like atherosclerosis. Vitamin C has been found to play a role in possibly lowering blood pressure. Evidence suggests that vitamin C can help prevent obesity and obesity-related illnesses. Top sources of Vitamin C include:
  • Broccoli
  • Tomatoes
  • Citrus fruit
  • Strawberries
  • Cherries
  • Peppers

Vitamin B

Eight vitamins that make up the B vitamin complex all have various responsibilities for energy production and DNA synthesis. An increased intake of vitamin B is associated with improved metabolic pathways like glucose metabolism and reduces obesity risk. Consuming enough of the vitamins is essential. Having a deficiency in just one vitamin can lead to decreased energy, poor cognition, and muscle weakness.

The eight vitamins in the B complex are:

  • B1 – Thiamine
  • B2 – Riboflavin
  • B3 – Niacin
  • B5 – Pantothenic acid
  • B6 – Pyridoxine
  • B7 – Biotin
  • B9 – Folic acid
  • B12

The best sources for B vitamins include:

  • Asparagus
  • Avocado
  • Bananas
  • Beef /liver
  • Eggs
  • Lentils
  • Nuts
  • Spinach

Eating Superfoods

  • Leafy greens that are rich in vitamin A, C, and K, iron, and more
  • Salmon is a great source of Omega-3s
  • Cherries are rich in vitamin C and polyphenols
  • Berries are rich in Vitamin C and high in antioxidants
  • Nuts are packed with essential vitamins, minerals, and healthy fats
  • Garlic is a great source of Vitamin C and B-Complex
  • Turmeric contains potent anti-inflammatory and antioxidants
  • Cacao is packed with nutrients, and contain magnesium, zinc, iron, potassium, and more
  • Manuka Honey is packed with antioxidants and anti-inflammatory properties
  • Tea/s are filled with antioxidant properties and polyphenolic compounds

These superfoods have been shown to:

  • Improve body composition
  • Reduce the risk of chronic illnesses
  • Provide immune support
  • Antioxidant properties
  • Reduce inflammation, oxidative stress, and free radicals

Leafy Greens

Leafy greens like spinach, kale, turnip greens, and collard greens have been shown to reduce the risk for type II diabetes and cancer, which includes breast cancer, and they help protect against depression symptoms. Leafy greens contain many nutrients, which makes them a superfood staple. Leafy greens contain vitamins A, C, and K, iron, folate, zinc, and magnesium. They are a great source of fiber, carotenoids, and antioxidants that help to protect the cells.  
 

Salmon

Salmon is a perfect source of Omega-3s. These help in improving the immune system’s response, neuromuscular functioning, and enhanced cognition. Eating plenty of salmon, and other fatty fish helps reduce blood pressure and symptoms associated with coronary heart disease. Consuming whole-food proteins like salmon help with workout/exercise muscle protein synthesis better than a protein supplement. Omega-3’s can improve body composition because the fatty acids counteract muscle atrophy and promote recovery from muscles not being used brought on by surgery and inactivity.  
 

Cherries

Cherries contain a high source of vitamin C and polyphenols. Both contain antioxidant and anti-inflammatory properties that help reduce oxidative stress. Oxidative stress contributes to inflammation and atherosclerosis, which can contribute to cardiovascular disease. Cherries promote health, provide cardioprotective support, help to reduce blood pressure and LDL cholesterol.  
 

Berries

Berries are known for containing antioxidant properties. Berries like:
  • Blueberries
  • Strawberries
  • Lingonberries
  • Blackberries
All contain flavonoids and anthocyanins. Both of these help in reducing oxidative stress. Eating berries has been shown to improve cardiovascular health. Moderate consumption of berries helps improve blood platelet function and HDL cholesterol, as well as helps reduce blood pressure. Anthocyanins, flavonoids, and phytochemicals are believed to reduce the risk of cancer, primarily of the GI tract and breast. Berries can also provide neuroprotective support, that can help prevent a decrease in cognitive functions and dementia.  
11860 Vista Del Sol, Ste. 128 Superfoods Can Help Achieve Optimal Health
 

Nuts

Nuts are considered a nutritious superfood. They contain essential vitamins, minerals, and healthy fats. However, nuts are recommended in limited amounts because of their high-fat content. Also, nuts that are salted or flavored, lower health benefits. Individuals that eat a handful of nuts as part of a healthy diet have shown to be able to maintain and improve body composition. Healthy lifestyle diets like the DASH Diet and the Mediterranean Diet recommend moderate consumption of nuts. They help lower blood pressure, improve heart function, and reduce contributing factors to coronary heart disease and diabetes. Nuts include a variety of nutrients like vitamins:
  • B3
  • B6
  • B9
  • E
All help in the reduced risk of metabolic syndrome and related illnesses. Nuts also provide antioxidants which include phytochemicals:
  • Carotenoids
  • Polyphenols
  • Tocopherols
These compounds contain anti-inflammatory properties. And nuts have the potential to reduce the risk of cardiovascular disease, diabetes, and types of cancer.  
 

Garlic

Garlic is an antioxidant and has been shown to improve immune function along with the cardiovascular system. It is a good source of vitamin C and B-complex vitamins. Both enhance the effectiveness of immune system protection. Eating garlic has been shown to help lower cholesterol, blood pressure, delays the progression of atherosclerosis, and improves circulation. Studies have shown that garlic is highly effective in preventing yeast infections, as well as, treating ear infections. There is a compound known as allicin and helps shield the stomach from the spread of Helicobacter pylori, a bacterium related to gastrointestinal cancer.
 

Turmeric

Turmeric is another antioxidant. It helps manage inflammatory conditions like metabolic syndrome and arthritis. The polyphenol antioxidant is curcumin. It has been shown to help reduce inflammation, pain, and benefits the kidneys. Curcumin has been shown to reduce symptoms resulting from metabolic syndrome. Curcumin has been shown to:
  • Improve insulin sensitivity
  • Reduce the accumulation of fat storage that can lead to obesity
  • Lower blood pressure
  • Lower oxidative stress
 

Cacao

Cacao is chocolate in the purest form. It is packed with nutrients and contains:
  • Magnesium
  • Zinc
  • Iron
  • Potassium
  • Calcium
  • Copper
  • Manganese
Cocoa is the processed form that generally contains sugars and dairy products. The beans contain antioxidants and phytochemicals like polyphenols and flavonoids that protect cells against free radicals along with oxidative stress. There is a flavanol called epicatechin and is linked to improved cognition and a better mood. Dark chocolate helps reduce metabolic syndrome risk factors, including:
  • Reduced blood pressure
  • Improved insulin sensitivity
  • Stabilized glucose levels
Heart function is improved by reducing platelet reactivity and inhibiting oxidant production.  
 

Manuka Honey

Honey has antioxidant properties and provides anti-inflammatory and anti-cancer benefits. It is made up of:
  • Sugars
  • Flavonoids
  • Phenolic acids
  • Enzymes
  • Amino acids
  • Proteins
  • Other compounds have anti-tumor and anti-leukemic properties
Manuka honey also has antibacterial properties and is very beneficial in healing wounds. Store-bought honey should not be used to treat cuts and wounds. Manuka honey is darker, and thicker that comes specifically from the manuka plant. It has more microbial properties than other types of honey. All honey has antioxidants, but Manuka has high levels of organic compounds that correlate with increased antibacterial activity. It is among the most powerful antioxidants that benefit athletes. Honey can easily be incorporated into a daily diet as a sweetener for tea, or as a topping for yogurt or oatmeal. However, it is not recommended for infants under one year of age. This is because babies have a higher risk of contracting botulism.  
11860 Vista Del Sol, Ste. 128 Superfoods Can Help Achieve Optimal Health
 

Tea

Tea contains antioxidant properties and polyphenolic compounds. Studies show the polyphenols, specifically in green tea have anti-inflammatory properties. This is a common treatment for preventing osteoarthritis. The catechins are a type of phenol that helps reduce free radicals and the presence of oxidative stress. It has also been shown to effectively improve body composition. Drinking 3-4 cups of tea a day can significantly reduce weight gain and risks associated with metabolic syndrome. However, drinking 3-4 cups a day might not be the answer for everybody, it can be something to consider.  
11860 Vista Del Sol, Ste. 128 Superfoods Can Help Achieve Optimal Health
 

Incorporation

The objective is achieving optimal health, along with improved body composition. Choosing a diet that is nutrient-packed and includes a variety of fresh, whole foods is the primary focus. There is no miracle food or effective cure for cancer, but when nutrient and antioxidant-rich superfoods are part of an individual’s diet overall health will improve. These are known as lifestyle diets and are meant to change habits and are not just for losing weight. These lifestyle diets include:

Dash Diet

The DASH diet stands for Dietary Approaches to Stop Hypertension. This diet is non-restrictive and promotes the consumption of fresh, whole foods while focusing on serving and portion sizes. The National Institute of Health developed this as a means to reduce blood pressure and improve cardiovascular health.

Mediterranean Diet

This diet is based on the eating habits of those living in countries that surround the Mediterranean. Studies determined individuals living in this region were among the healthiest with the lowest chances of cardiovascular-related conditions/diseases, obesity, and improved mental wellbeing. It emphasizes physical activity and consistent consumption of fresh, whole foods, including heart-healthy foods like fish and various seafood.

Flexitarian Diet

The flexitarian is a semi-vegetarian diet that is primarily vegetarian with occasional meat or fish. It focuses on sustainability and recognizes the vitally important protein, vitamins, and other nutrients that meat contains. However, meat is not eaten every day. Individuals that switch from mostly meat diets to flexitarian have shown to improve body composition reduce the risk of developing metabolic syndrome along with diabetes, and cancer. Making adjustments do not have to be huge changes. Small changes will go a long way. Adding these essential superfood nutrients can promote significant benefits for overall health and well-being.

Detox Diet

 

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*
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