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.
If you are suffering from any of these symptoms, then you might be experiencing an allergy attack in your body.
The Rise of Allergies
The rise of allergies has not gone unnoticed amongst the young and the old. The allergy disease has affected over 30% of individuals in many communities, particularly young children, have underscored the need for effective prevention strategies in their early lives. Some individuals will blame the increase in toxin exposure while others blame the food, but mostly everyone will admit that the answers to how the allergy disease comes from are still unclear. Whether it be food, environmental factors, or skin allergies, the common denominator that causes the allergies to develop is in the immune system, especially in its inflammatory department.
The body�s immune system is linked to the entire body microbiome, and it also resides in the gastrointestinal tract. It has been said that the health and function of the immune system are directly associated with the diversity as well as the health of the microbiome. So it is reasonable to consider the microbiome when healthcare professionals are seeking to solve the allergy enigma.
Types of Allergic Reactions
With most allergy reactions, they are manifested in either the gastrointestinal tract, respiratory tract, or the skin. It is not a surprise that these organ systems are also where the body’s microbiome is the most heavily concentrated. A variety of bacterial species make their homes in these organ systems since these three organ systems represent the primary portals of entry for these pathogens.
It is logically that the microbiome of the body is so heavily concentrated as it functions as the first line of defense against invading pathogens and antigens. When there is a weak microbiome, or it lacks biodiversity, it will become a weak defense system, and the immune system is required to “pick up the slack” by identifying and protecting the body against these foreign invaders, which includes the common allergens that a person can get.
Skin Allergies
Skin allergies are where the skin becomes red, bumpy, and itchy rashes to become irritating, painful, and embarrassing for some people. Rashes can be caused by many factors, including exposure to certain plants, an allergic reaction to specific medication or food, or by illnesses like measles or chickenpox. Eczema, hives, and contact dermatitis are the three types of skin rashes. Eczema and hives are the two most common types of skin rashes and are related to allergies.
Eczema: Also known as atopic dermatitis, can affect between 10 to 20 percent of children and 1 to 3 percent of adults. People with eczema will experience dry, red, irritated, and itchy skin. When it is infected, the skin may have small fluid-filled bumps that can ooze clear or yellowish liquid. Anyone with eczema can often have a family history of allergies.
Hives: Also known as urticaria, this skin rash is raised, red bumps or welts that appear on the body. Hives can cause two conditions, and they are acute urticaria and chronic urticaria. Acute urticaria is most commonly caused by exposure to an allergen or by an infection, while the causes of chronic urticaria are still mostly unknown.
Contact dermatitis: This skin rash is a reaction that appears when the skin comes in contact with an irritant or an allergen. Soaps, laundry products, shampoos, Excessive exposure to water, or the sun are some of the factors that can cause contact dermatitis. The symptoms can include rashes, blisters, itching, and burning.
Food Allergies
Anyone with a food allergy has an immune system that reacts to specific proteins found in food. Their immune system starts attacking these compounds as if they were harmful pathogens like a bacterium or a virus. Food allergies can affect 250 million to 550 million people in developed and developing countries.
The symptoms can range from mild to severe and can affect individuals differently. The most common signs and symptoms of an individual’s experience include:
The skin may become itchy or blotchy
Lips and face might swell
Tingling in the mouth
Burning sensation on the lips and mouth
Wheezing
Runny nose
Studies have found out that many people who think they have a food allergy may have a food intolerance. These two are entirely different because food intolerances do not involve the IgE antibodies, and the symptoms may be immediate, delayed, or similar to food allergies. Food intolerances occur due to proteins, chemicals, and other factors that can compromise the intestinal permeability. While food allergies mean that even a small amount of food is going to trigger the immune system, causing an allergic reaction.
Seasonal Allergies
Seasonal allergies are one of the most common allergic reactions that people get. About 8 percent of Americans experience it, according to the American Academy of Allergy, Asthma, and Immunology, and it is commonly known as hay fever. Hay fever occurs when the immune system overreacts to outdoor allergens like pollen, weeds, cut grasses, and wind-pollinated plants.� Seasonal allergies are less common in the winter; however, it is possible to experience allergic rhinitis year-round, depending on where the individual lives and on the allergy triggers they may have.
Symptoms of seasonal allergies can range from mild to severe, including:
Sneezing
Runny or stuffy nose
Water and itchy eyes
Itchy throat
Ear congestion
Postnasal drainage
Conclusion
Allergies are a disease that attacks the immune system and can be triggered by many factors, whether it be from food, environmental factors, or the toxins that a person is exposed to. There are ways to lower the allergy symptoms through medicine or foods that have prebiotics and probiotic nutrients that can reduce the reactions. Some products can help support the immune system and can offer nutrients to the gastrointestinal tract and metabolic support.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues as well as functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or chronic disorders of the musculoskeletal system. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .
References:
Brosseau, Carole, et al. �Prebiotics: Mechanisms and Preventive Effects in Allergy.� Nutrients, MDPI, 8 Aug. 2019, www.ncbi.nlm.nih.gov/pubmed/31398959.
Kerr, Michael. �Seasonal Allergies: Symptoms, Causes, and Treatment.� Healthline, 7 May, 2018, www.healthline.com/health/allergies/seasonal-allergies.
Molinari, Giuliano, et al. �Respiratory Allergies: a General Overview of Remedies, Delivery Systems, and the Need to Progress.� ISRN Allergy, Hindawi Publishing Corporation, 12 Mar. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC3972928/.
Newman, Tim. �Food Allergies: Symptoms, Treatments, and Causes.� Medical News Today, MediLexicon International, 17 July 2017, www.medicalnewstoday.com/articles/14384.php.
Team, DFH. �Attack Allergies with Prebiotics.� Designs for health, 24 Oct. 2019, blog.designsforhealth.com/node/1133.
Let’s be honest, making a change to your lifestyle is hard. Whether that is due to lack of time, motivation, or not knowing where to begin, there is one thing that makes it easier: accountability. This is where health coaching comes into play. Going through the process with someone and having another individual to talk about it with,� makes the change seem more achievable. The bottom line is that people need support. When it comes to changing one’s lifestyle and adapting new healthy behaviors, individuals who have support are more successful.
What Is A Health Coach?�
A health coach can be defined by The Institute for Integrative Nutrition as, ” a wellness authority and supportive mentor who motivates individuals to cultivate positive health choices. Health coaches educate and support clients to achieve their health goals through lifestyle and behavior adjustments.�
Health coaches are becoming more and more essential as modern medicine continues to improve. Now more than ever, the medical field is advancing at high rate speeds and practitioners do not always have the available time some patients need. Here is where health coaches come into play. Essentially, the position of a health coach was created to fill the void in many doctor offices.� Many doctors contribute but do not have the time or resources to help each patient build healthy habits on a day to day basis. However, health coaches are available to be a supportive mentor who help and guide patients in making healthy lifestyle changes.
What Does A Health Coach Do?�
Health coaches play a vital role in modern medicine. Health coaches can work in multiple settings including for a doctor, a spa, a gym, wellness centers, or even have their own private practice. Health coaches help individuals make lasting changes and keep patients on track to feel their best. In addition to this, health coaches motivate, push, encourage, and create plans with patients to optimize energy and decrease stress and fatigue.
Health coaches are not just for diet and exercise help, but for other aspects of life as well. Health coaches are able to help with stress, sleep, relationships, habits, and even one’s career.
Health coaches work with individuals to go through the problem areas in their life and give them tools to improve their lifestyles. By working with a health coach, the individual begins to learn and create habits that will affect and improve their lives while also giving them the essential life skills they can use for a lifetime.� One of the main things that coaches do is aid patients in setting goals. For many, goals are set but are not attainable, healthy, nor realistic. Health coaches work to break down these goals with patients into smaller, more reachable goals. This helps patients push themselves and not get discouraged because they are hitting these smaller marks along the way.
Aside from setting goals, health coaches also prepare the patient for the emotional fallout that can occur. As mentioned earlier, lifestyle changes are not easy and do not occur overnight. This being said, it is normal to have negative emotions regarding the subject along the way. Health coaches are prepared for this and will help you to not only work through them but learn to adapt to these situations and how to overcome the barriers.
How Can You Benefit?�
In the United States, over half of the adult population is affected by at least one chronic disease, many having to do with joint inflammation (Pecoraro, 2019).� Integrative health coaching allows patients to visualize their goals and work with their health coach to properly identify their values and create action steps to achieve optimal health and wellbeing.
People can utilize health coaches at any moment in time. However, many people choose to have a health coach help them after they receive a diagnosis or are overall unhappy in their health and lifestyle choices.
Health coaches are respectful of the personal knowledge one has of their own life and body. Thus, letting the patient have a say in their plan and protocol. This is beneficial because if a patient is included in the creation of their health plan, they are more likely to comply and make it attainable. Not only does this build trust in the professional relationship, but it allows a health coach to consider all areas in the patient’s life.
Individuals can benefit by learning to lessen health issues, problem solve, and gain a new perspective on their life.
A health coach can do a lot more than just aid in diet and exercise. As one can see, health coaches are helpful in many different aspects of one’s life. The qualifications for a health coach can vary. Personally, I have a bachelors degree in Exercise Science with an emphasis in Health Education from Grand Canyon University. In addition to this, I gained my Exercise Physiologist Certification through the American College of Sports Medicine (ACSM). With this background, I am knowledgeable in the pillars of health and how to successfully guide an individual. Almost every person can benefit from a health coach in at least one way. – Kenna Vaughn, Senior Health Coach
The scope of our information is limited to chiropractic, musculoskeletal and nervous health issues as well as functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or chronic disorders of the musculoskeletal system. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
If you are experiencing any of these situations, then you might be experiencing chronic kidney disease.
About over 10% of the adult population suffers from CKD (chronic kidney disease), and the two leading underlying causes of the end-stage of chronic kidney disease are type 2 diabetes and hypertension. Other chronic ailments like dysbiosis of the gut microbiome, inflammation, oxidative stress, as well as environmental toxins and PPI (proton pump inhibitor). All these chronic ailments have been linked to chronic kidney disease in the body.
Chronic Kidney Disease
Chronic kidney disease is a slow and progressive loss of kidney function over several years. Also known as chronic renal failure, it much more widespread, and it often goes undetected and undiagnosed until the disease is well advanced. It is not unusual for anyone to realize they have chronic kidney failure when their kidneys are functioning only at 25% than average. As it advances and the kidney’s function is severely impaired, dangerous levels of waste and fluid can rapidly build up in the body.
Chronic kidney failure is different from acute kidney failure due to being a slow and gradually progressive disease. When the disease is fairly well advanced, the conditions are more severe than the signs and symptoms are noticeable, making most of the damage irreversible. Here are some of the most common signs and symptoms of chronic kidney disease include:
Anemia
Blood in urine
Dark urine
Edema- swollen feet, hands, ankles, and face
Fatigue
Hypertension
More frequent urination, especially at night
Muscle cramps and twitches
Pain on the side or mid to lower back
Dietary Fibers for CKD
Researchers have investigated that the role of dietary fibers and the gut microbiome is in renal diets. When there is a dysbiosis in the gut microbiome, it can be a risk factor for the development of chronic kidney disease, thus reducing the renal function. That function will significantly contribute to dysbiosis. The current renal dietary recommendations include a reduction of protein intake with an increase in complex carbohydrates and fiber.
A systemic review did a test that included 14 controlled trials and 143 participants that had chronic kidney disease. The test demonstrated that all 143 participants had a reduction in serum creatinine and urea that is associated with dietary fiber intake, which occurs in a dose-dependent matter. These participants had an average intake of 27 grams of fiber per day in their diet. It is also an essential note that creatinine is metabolized in the intestinal bacteria in the body.
A high fiber diet can lead to the production of SCFAs (short-chain fatty acids) in the gastrointestinal tract. They play an essential role in T regulatory cell activation, which regulates the intestinal immune system. When there is dysregulation in the immune system, it can cause an increase of inflammation that may occur in chronic kidney disease. With a high fiber diet, the intake is associated with lowering the risk of inflammation and the mortality in kidney disease.
Increasing fiber intake is relatively easy with some of these high fiber foods that are both healthy and nutritious and can help individual’s that have kidney disease. These include:
Pears
Strawberries
Avocados
Apples
Carrots
Beets
Broccoli
Lentils
Research has previously demonstrated that a high fiber diet for CDK patients is characterized by the control increase of plant-origin protein and animal-origin foods. This is useful for individuals to limit the consumption of processed food products because of modern conservation processes, which has the purpose of eliminating pathogenic bacteria. People who have chronic kidney disease that go on a high fiber diet have been linked to better kidney function and lowering the risk of inflammation and mortality.
Some individuals may experience some gastrointestinal side effects when they are trying to increase their fiber intake.�Research has been stated that patients should consider resistant starches since it has shown no side effects with the recommended doses.
Conclusion
Chronic kidney disease is a slow and progressive loss of kidney function. The signs and symptoms are noticeable as the disease progress in the later stages. With a high fiber diet, individuals can lower the risk of inflammation and mortality of CDK. When this disease causes inflammation and chronic illness in the kidneys, complications can travel through the entire body. The high fiber diet can also be beneficial for the gut microbiome to function correctly, and some products can help lower the stress hormones and make sure that the body’s hypothalamic-pituitary-adrenal axis is functioning correctly.
October is Chiropractic Health Month. To learn more about it, check out Governor Abbott�s bill on our website to get full details on this historic moment.
The scope of our information is limited to chiropractic, musculoskeletal and nervous health issues as well as functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or chronic disorders of the musculoskeletal system. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .
References:
D�Alessandro, Claudia. �Dietary Fiber and Gut Microbiota in Renal Diets.� MDPI, Multidisciplinary Digital Publishing Institute, 9 Sept. 2019, www.mdpi.com/2072-6643/11/9/2149/htm.
Gunnars, Kris. �22 High-Fiber Foods You Should Eat.� Healthline, 10 Aug. 2018, www.healthline.com/nutrition/22-high-fiber-foods.
Jurgelewicz, Michael. �New Article Investigates the Role of Dietary Fiber and the Gut Microbiome in Chronic Kidney Disease.� Designs for Health, 13 Sept. 2019, blog.designsforhealth.com/node/1105.
Khosroshahi, H T, et al. �Effects of Fermentable High Fiber Diet Supplementation on Gut Derived and Conventional Nitrogenous Product in Patients on Maintenance Hemodialysis: a Randomized Controlled Trial.� Nutrition & Metabolism., U.S. National Library of Medicine, 12 Mar. 2019, www.ncbi.nlm.nih.gov/pubmed/?term=30911321.
Krishnamurthy, Vidya M Raj, et al. �High Dietary Fiber Intake Is Associated with Decreased Inflammation and All-Cause Mortality in Patients with Chronic Kidney Disease.� Kidney International, U.S. National Library of Medicine, Feb. 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC4704855/.
Newman, Tim. �Chronic Kidney Disease: Symptoms, Causes, and Treatment.� Medical News Today, MediLexicon International, 13 Dec. 2017, www.medicalnewstoday.com/articles/172179.php.
Staff, Mayo Clinic. �Chronic Kidney Disease.� Mayo Clinic, Mayo Foundation for Medical Education and Research, 15 Aug. 2019, www.mayoclinic.org/diseases-conditions/chronic-kidney-disease/symptoms-causes/syc-20354521.
If you are experiencing any of these situations, then you might be experiencing a low intake of fiber in your diet, causing inflammation.
Throughout several decades, Americans have lost much diversity in their diets, impacting their gut microbiome, and the contribution to the autoimmune disorder epidemic. The vast majority of people have a less than perfect diet that is consists of high in calories, short on nutrients, and low on fiber intake. Research has stated that about only 10 percent of Americans have met their daily fiber requirements.
The diet is a significant environmental trigger in autoimmune diseases. Dietary approaches can provide the most effective means of an individual to returning balance and the dysfunction with the gastrointestinal system. Researchers have found out that the role of dietary fibers can help with rheumatoid arthritis as there is new and developing research on this discovery.
What is Rheumatoid Arthritis?
Rheumatoid arthritis is a long term, progressive, and disabling autoimmune disease. It causes inflammation, swelling, and pain in and around the joints and organs of the body. It affects up to 1 percent of the world’s population and over 1.3 million people in America, according to the Rheumatoid Arthritis Support Network.
Rheumatoid arthritis is also a systemic disease, which means that it affects the whole body, not just the joints. It occurs when an individual’s immune system mistakes their body’s healthy tissues for foreign invaders. As the immune system responds to this, inflammation occurs in the target tissue or organ. Symptoms of rheumatoid arthritis can include:
Pain, swelling, and stiffness in more than one joint
Symmetrical joint involvement
Joint deformity
Unsteadiness when walking
Fever
A general feeling of being unwell
Loss of function and mobility
Weight loss
Weakness
Fiber and Inflammation
Individuals who eat healthily knows that eating fibers in their diet can help reduce the risk of developing various conditions. The AHAEP (American Heart Association Eating Plan) has stated that people should be eating a variety of food fiber sources in their diet. The total dietary fiber intake that a person should be eating is 25 to 30 grams a day from foods, not supplements. Currently, adults in the United States eat about 15 grams a day on their fiber, which is half of the recommended amount.
Eating a high fiber diet can provide many rewards to the body. Eating fruits, vegetables, beans, nuts, and whole grains can provide a boost of vitamins, minerals, protein, and healthy nutrients in the body. Studies have been shown that eating a high fiber diet can help lower the markers of inflammation, which is a critical factor in many forms of arthritis.
The body needs two types of fibers, which are soluble and insoluble. Soluble fibers are mixed with water to form a gel-like consistency, which slows digestion and helps the body absorb nutrients better and helps lower total cholesterol and LDL cholesterol. Insoluble fibers help the digestive system run more efficiently as it adds bulk to stool, which can help prevent constipation.
There have been a few studies that found that people who eat high fiber diets have lower CRP (C-reactive protein) levels in their blood. CRP is a marker for inflammation and is linked to rheumatoid arthritis. When a person eats a high fiber diet, it not only reduces inflammation to their bodies, but it helps lower the body weight as well. High fiber-rich foods feed the beneficial bacteria living in the gut, and then it is releasing substances to the body, promoting lower levels of inflammation.
A study has been shown that patients with rheumatoid arthritis that they consumed either a high fiber bar or cereal for 28 days while continuing with their current medication had decreased levels of inflammation. Researchers noticed that they had an increase of T regulatory cell numbers, a positive Th1/Th17 ratio, a decrease in bone erosion, and a healthy gut microbiome.
Gut Health and Inflammation
The gut plays a crucial role in the immune function as well as digesting and absorbing food in the body. The intestinal barrier provides an effective protective barrier from pathogenic bacteria but also being a healthy environment for beneficial bacteria. With a high fiber diet, it can lead to the production of SCFAs (short-chain fatty acids) in the gastrointestinal tract, thus playing an essential role in T regulatory cell activation, which regulates the intestinal immune system. When inflammation comes to play in the gut, it can disrupt the intestinal permeability barrier and cause a disruption, leading to leaky gut. Probiotics and a high fiber diet can help prevent inflammation and provide a healthy gut function.
Conclusion
Eating a high fiber diet is essential to prevent inflammation, not on the joints, but everywhere in the body. Even though individuals eat half of the recommended amount of fiber in their diets, due to their hectic lifestyle, eating a high fiber diet is beneficial. Incorporating fiber in their diet gradually is ideal as well as drinking water with the fibers to make the process work more effectively in the body. Some products can help aid the body by supporting not only the gastrointestinal function and muscular system but making sure that the skin, hair, nail, and joints are healthy as well.
October is Chiropractic Health Month. To learn more about it, check out Governor Abbott�s declaration on our website to get full details on this historic moment.
The scope of our information is limited to chiropractic, musculoskeletal and nervous health issues as well as functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or chronic disorders of the musculoskeletal system. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .
References:
at UCSF Medical Center, Healthcare Specialist. �Increasing Fiber Intake.� UCSF Medical Center, 2018, www.ucsfhealth.org/education/increasing_fiber_intake/.
Brazier, Yvette. �Rheumatoid Arthritis (RA): Symptoms, Causes, and Complications.� Medical News Today, MediLexicon International, 16 Oct. 2018, www.medicalnewstoday.com/articles/323361.php.
Hakansson, Asa, and Goran Molin. �Gut Microbiota and Inflammation.� Nutrients, MDPI, June 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3257638/.
Jurgelewicz, Michael. �New Study Demonstrates the Role of Fiber in Rheumatoid Arthritis.� Designs for Health, 11 Oct. 2019, blog.designsforhealth.com/node/1125.
Stomach pain, burning or aching 1-4 hours after eating
Sense of fullness during and after meals
If you are experiencing any of the situations, then you might want to try these six types of food to help boost your immune system.
The Immune System
The immune system is the body�s defense mechanism that provides a robust anatomical barrier.� The gastrointestinal tract is one of the barriers. It has many defense mechanisms such as peristalsis, gastric acid, bile acids, digestive enzymes, flushing, thiocyanate, defensins, and gut flora in the body. The gut flora is the critical focus for many health professionals; however, all the essential defense mechanisms rely heavily on the gastrointestinal tract to function efficiently.
There are ways to benefit the immune system as one of the ways is to plan meals that are filled with necessary nutrients that can fight off infections. Prebiotic and probiotic-rich foods help enhance microbial diversity in the gut, while vitamin C-rich foods can mop up the free radicals that have entered the body. Another benefit is to avoid foods that promote infections like heavily processed foods, added sugars, and sodas. When it is not consumed in the body, it can help boost immunity and enrich the gut microbiome. Here are the six foods to help boost the immune system in the body.
Yellow Bell Peppers
Due to being the most natural vegetable to find at a local grocery store or farmer’s markets around the world, yellow bell peppers contain more vitamin C than oranges. Since oranges contain about 78% of vitamin C, yellow bell peppers contain about 152% of vitamin C and numerous vitamins and minerals. Bell peppers (yellow, red, orange and green) contain the following:
Vitamin B6: Bell peppers contain pyridoxine, which is an essential nutrient for the formation of red blood cells.
Vitamin K1: This vitamin is also known as phylloquinone, which is vital for bone health and blood clotting.
Potassium: This mineral is essential for improving heart health.
Folate: Also known as vitamin B9, this vitamin has a variety of functions to the body and is highly essential to take during pregnancy.
Vitamin E: This is a powerful antioxidant that is essential for healthy nerves and muscles.
Vitamin A: Red bell peppers are high in beta carotene when consumed converts to vitamin A in the body.
Vitamin C helps boost the immune system by influencing the development and function of lymphocytes, and with about half a cup of yellow bell peppers will give the body those lymphocytes.
Guava
Guava is a traditional remedy for a range of health conditions that a person may encounter. These tropical fruits are seasonal throughout the winter. They contain about 140% of vitamin C and rich with lycopene, which is excellent for the immune system as it plays an essential role in the activities of the enzymes. Lycopene is a powerful antioxidant that has been implicated in having a potentially beneficial impact on several chronic diseases, including cancer.
Studies have been shown that the guava fruit and the leaves have been known to have a positive effect on a range of illnesses and symptoms, including:
Type 2 diabetes
Menstrual cramps
Diarrhea
Flu
Blood pressure
Osteoarthritis
Cancer
Broccoli
Broccoli is high in phytonutrients like vitamins A, C, and E while also containing sulforaphane. Sulforaphane is activated when broccoli or any cruciferous vegetables are chewed, cut, or damaged. Raw broccoli or broccoli sprouts contain the highest level of sulforaphane when it is not boiled or cooked. Studies have been shown that consuming broccoli has been associated with reducing many lifestyle-related health conditions like:
Obesity
Diabetes
Improves digestion
Regulate the immune system
Helps support healthy-looking skin
Decrease inflammation
Lowers blood pressure
Turmeric
Turmeric is an excellent immune-boosting food since it supports healthy inflammatory pathways in the body. Inflammation in the body is implicated in the pathophysiology of many health-compromising situations that can lead to chronic illnesses. So consuming pro healthy inflammation foods like turmeric or incorporating turmeric in dishes is an ideal way to boost the immune system.
The active component in turmeric is curcumin and has potent biological properties like anti-oxidative, anti-cytotoxic, and neurorestorative properties, making it an essential staple in an immune-boosting food. Here are some of the benefits that turmeric provides to the body:
Anti-inflammatory properties
Pain relief on the joints
Improves liver function
Reducing the risk of cancer
Preventing gut inflammation
Green Tea
Green tea helps the body relax and contains L-theanine that helps the formation of healthy T-cells. Green tea also contains EGCG (epigallocatechin gallate) and is packed filled with flavonoids to help boost the body’s immune system. Here are some of the health benefits that green tea provides:
Cancer prevention
Lowers the risk of cardiovascular diseases
Lowers cholesterol
Decrease the risk of a stroke
Lowers the risk of type 2 diabetes
Help lose weight
Helps lowers inflammation on the skin
Improves brain function
Helps reduce the risk of Alzheimer�s disease
Almonds
Almonds are packed filled with vitamins, minerals, protein, and fibers. It contains vitamin E and helps boost the immune system since it is a free radical scavenging antioxidant. They are easy to find in any grocery store, and the health benefits that almonds can provide are:
Lowering cholesterol
Reduce the risk of cancer
Provide heart health benefits
Reduce type 2 diabetes
Manage weight
Conclusion
Eating these six foods can be beneficial to support a healthy immune system. They are bursting with plant-based nutrition that the body needs to make sure that chronic illnesses like inflammation in the gut. Some products help support the immune system as well as making sure that the gastrointestinal system and the sugar metabolism is supported. Eating a variety of foods that has antioxidants and anti-inflammatory properties is beneficial to the body. With the cold and flu season approaching, it is highly relevant to consume these foods to help fight against the cold and flu and providing assistance to the immune system.
October is Chiropractic Health Month. To learn more about it, check out Governor Abbott�s declaration on our website to get full details on this historic moment.
The scope of our information is limited to chiropractic, musculoskeletal and nervous health issues as well as functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or chronic disorders of the musculoskeletal system. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .
Reference:
Ahmed, Touqeer, et al. �Curcuminoids Rescue Long-Term Potentiation Impaired by Amyloid Peptide in Rat Hippocampal Slices. – Semantic Scholar.� Undefined, 1 Jan. 1970, www.semanticscholar.org/paper/Curcuminoids-rescue-long-term-potentiation-impaired-Ahmed-Gilani/c66297f8d0f3b633fac263cbb81f82de1893387a.
Arnarson, Atli. �Bell Peppers 101: Nutrition Facts and Health Benefits.� Healthline, 27 Mar. 2019, www.healthline.com/nutrition/foods/bell-peppers.
Burgess, Lana. �Health Benefits of Guava: How to Use It, Nutrition, and Risks.� Medical News Today, MediLexicon International, 20 Mar. 2019, www.medicalnewstoday.com/articles/324758.php.
Du, Guang-Jian, et al. �Epigallocatechin Gallate (EGCG) Is the Most Effective Cancer Chemopreventive Polyphenol in Green Tea.� Nutrients, MDPI, 8 Nov. 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3509513/.
Kim, DS, et al. “Curcuminoids from Curcuma Longa L. (Zingiberaceae) That Protect PC12 Rat Pheochromocytoma and Normal Human Umbilical Vein Endothelial Cells from BetaA(1-42) Insult.� Neuroscience Letters, U.S. National Library of Medicine, 27 Apr. 2001, www.ncbi.nlm.nih.gov/pubmed/11297823.
Luo, Cong, and Xian-Guo Wu. �Lycopene Enhances Antioxidant Enzyme Activities and Immunity Function in N-Methyl-N’-Nitro-N-Nitrosoguanidine-Enduced Gastric Cancer Rats.� International Journal of Molecular Sciences, Molecular Diversity Preservation International (MDPI), 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3116194/.
Menon, Venugopal P, and Adluri Ram Sudheer. �Antioxidant and Anti-Inflammatory Properties of Curcumin.� Advances in Experimental Medicine and Biology, U.S. National Library of Medicine, 2007, www.ncbi.nlm.nih.gov/pubmed/17569207.
Nordqvist, Joseph. �Almonds: Health Benefits, Nutrition, and Risks.� Medical News Today, MediLexicon International, 14 Dec. 2017, www.medicalnewstoday.com/articles/269468.php.
Team, Biotics Education. �Key Foods to Boost the Immune System.� Biotics Research Blog, 15 Oct. 2019, blog.bioticsresearch.com/key-foods-to-boost-the-immune-system.
van Gorkom, Gwendolyn N Y, et al. �Influence of Vitamin C on Lymphocytes: An Overview.� Antioxidants (Basel, Switzerland), MDPI, 10 Mar. 2018, www.ncbi.nlm.nih.gov/pubmed/29534432.
Vermeulen, Martijn, et al. �Bioavailability and Kinetics of Sulforaphane in Humans after Consumption of Cooked versus Raw Broccoli.� Journal of Agricultural and Food Chemistry, U.S. National Library of Medicine, 26 Nov. 2008, www.ncbi.nlm.nih.gov/pubmed/18950181.
Ware, Megan. �Broccoli: Health Benefits, Nutritional Information.� Medical News Today, MediLexicon International, 8 Dec. 2017, www.medicalnewstoday.com/articles/266765.php.
Ware, Megan. �Green Tea: Health Benefits, Side Effects, and Research.� Medical News Today, MediLexicon International, 28 Mar. 2017, www.medicalnewstoday.com/articles/269538.php.
Ware, Megan. �Turmeric: Benefits and Nutrition.� Medical News Today, MediLexicon International, 24 May 2018, www.medicalnewstoday.com/articles/306981.php.
Stomach pain, burning or aching 1-4 hours after eating
Feel hungry an hour or two after eating
Digestive problems when lying down or bending forward
If you are experiencing any of these situations, then you should try some micronutrients for your GI tract health.
GI Tract Health
Over two thousand years ago, Hippocrates recognized that the gut plays a significant role in overall health and that modern scientific research has substantiated and solidified this view. With GI (gastrointestinal) health, advanced testing, and intricate healing protocols focused a lot when it comes to the GI tract. Some patients may benefit from the precise analysis of the makeup from their gut flora or the specific food elimination and reintroduction strategies, but not to overlook the fundamentals. Addressing the basics like general micronutrient repletion or supplementation with the foundational nutrients can be targeted for therapeutic purposes and can go a long way for an individual�s healing.
The Micronutrients
These are some of the fundamental micronutrients that the body needs to perform the everyday task. These can mostly be found in foods or in supplements and vitamins that are consumed, and even though high restriction diets can deplete these nutrients, they are still crucial for not only our gut health but for the entire body system as well.
Glutamine
The amino acid glutamine is a trusty workhorse for a healthy gut function in the body. Even though it is technically not an essential amino acid, it serves as an energy source for epithelial cells that makes up the intestinal lining for the intestines. Various circumstances like trauma, burns, or recovery from significant operations or illnesses can increase the body’s demand for glutamine.
Another amino acid is taurine is beneficial for individuals who need help with the digestion of dietary fats. Taurine is unique due to not being used in any structural protein; however, it has other roles in the body. Taurine can be synthesized from cysteine and can be obtained from animal foods specifically, sadly though it is nonexistent in plant food. Bile acids that are bound with taurine are secreted by the liver; the making of this compound is critical for bile acid function and proper fat absorption in the body.
Potassium is the core nutrient that plays a role in a healthy GI function, especially when it comes to intestinal motility. Some disorders like fatigue and cardiac arrhythmias can be the result of potassium deficiency, and inadequate potassium may lead to delayed gastric emptying and intestinal paralysis. If the body is not treated soon, it can lead to chronic illnesses in the GI, causing unpleasant effects like bloating, abdominal pain, and constipation.
All food supplies have an abundance of potassium, but certain medications can reduce potassium levels. Factors like excessive alcohol consumption or strict chronic dieting for weight loss can be the result of inadequate potassium intake and the body status of a person.
B vitamins, especially vitamin B6, are highly essential to the GI tract because they make sure that the brain is also healthy as well. Deficiency of vitamin B6 can cause these symptoms:
Tingling, numbness, and pain in the hands and feet
Anemia
Seizures
Depression
Confusion
Weak immune system
Vitamin B6 is a water-soluble vitamin that produces the neurotransmitters serotonin and norepinephrine and forming myelin for the body. This vitamin can help boost brain function and can improve memory function. Some of the other benefits it can provide to the body are:
Lowers the risk of dementia
Reduce the severity of nausea during pregnancy
Protection from air pollution
Ensures the normal functioning of digestive enzymes
Conclusion
Even though these are the necessary foundational micronutrients and amino acids for their roles in the GI tract, it is crucial for individuals who have these micronutrient deficiencies. Even though the popularity of highly restrictive diets emphasizes on caloric restrictions for weight loss for individuals, it can limit the intake of certain nutrient-dense foods. It can cause disruptions to the gastrointestinal tract. When a person surrounds themselves with an abundance of foods with these micronutrients can live a healthy life. Some products combined with these micronutrient foods can provide support to the gastrointestinal system and help boost the sugar metabolism for the body.
October is Chiropractic Health Month. To learn more about it, check out Governor Abbott�s declaration on our website to get full details on this historic moment.
The scope of our information is limited to chiropractic, musculoskeletal and nervous health issues as well as functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or chronic disorders of the musculoskeletal system. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .
References:
Brazier, Yvette. �Vitamin B-6: Benefits, Dosage, Food Sources, and Deficiency Symptoms.� Medical News Today, MediLexicon International, 27 Mar. 2017, www.medicalnewstoday.com/articles/219662.php.
Cadman, Bethany. �L-Glutamine for IBS: Benefits, Side Effects, and Research.� Medical News Today, MediLexicon International, 7 Feb. 2018, www.medicalnewstoday.com/articles/320850.php.
Caporuscio, Jessica. �What Is Taurine? Benefits and Side Effects.� Medical News Today, MediLexicon International, 26 Sept. 2019, www.medicalnewstoday.com/articles/326476.php.
Higdon, Jane. �Potassium.� Linus Pauling Institute, 14 Oct. 2019, lpi.oregonstate.edu/mic/minerals/potassium#deficiency.
Mawer, Rudy. “What Is Taurine? Benefits, Side Effects, and More.” Healthline, 27 Nov. 2018, www.healthline.com/nutrition/what-is-taurine.
Megan Ware, RDN. �Potassium: Health Benefits and Recommended Intake.� Medical News Today, MediLexicon International, 10 Jan. 2018, www.medicalnewstoday.com/articles/287212.php.
Team, DFH. �Micronutrients in GI Health.� Designs for Health, 11 Oct. 2019, blog.designsforhealth.com/node/1123.
Tinsley, Grant. “Glutamine: Benefits, Uses, and Side Effects.” Healthline, 13 Jan. 2018, www.healthline.com/nutrition/glutamine.
If you are experiencing any of these situations, then try eating flavonoid filled foods to regulate your metabolic health.
Flavonoids
Going to the grocery store is an excellent way to restock on certain food items and getting food that is filled with flavonoids. Nearly all fruits and vegetables are filled with this chemical component and are proven to be beneficial to the body. Flavonoids are a class of plant-derived polyphenolic compounds that represents a larger class of phytochemicals and phytonutrients. They are responsible for protecting plants from threats like insects and animals, while also having many beneficial health effects on metabolic disorders in humans.
With their chemical structure, they are group into six primary subclasses: anthocyanins, flavanols, flavan-3-ols, flavanones, flavones, and isoflavones. They concentrated more on the skins and seeds of plants, and when they are consumed into the body, they have antioxidant and anti-inflammatory properties.
Heart Disease and Cancer
Flavonoid-rich foods have been linked to many health benefits and have been known to protect the body against heart disease and cancer. A recent study stated that individuals who consume a moderate to the high amount of flavonoid-rich foods have the lowest risk of developing cardiovascular diseases and cancer mortality. Individuals who are heavy alcohol users and cigarette smokers have a higher risk of developing these chronic illnesses.
Flavonoid Beneficial Effects on Metabolic Health
Studies provided evidence that flavonoids from citrus fruits possess serval biological activities and have emerged as efficient therapeutics for the treatment of CVD (cardiovascular disease). Citrus flavonoids can scavenge free radicals, improve glucose tolerance and insulin sensitivity, modulate lipid metabolism, and adipocyte differentiation, suppress inflammation and apoptosis, and improve endothelial dysfunction.
A journal review demonstrated how natural-occurring flavonoids could prevent diabetes and its many complications. Flavonoids can target specific molecules that are involved in regulating pathways that support beta-cell proliferation, insulin signaling and secretion, reducing apoptosis, regulating glucose metabolism in the liver, improving carbohydrate digestion, glucose uptake, and deposition in the body. In human nutrition, quercetin (the most abundant dietary flavonoid) was shown to stimulate GLUT4 translocation to the molecular signaling that sets the motion during muscle contractions in the body.
Another study summarized that the role of flavonoid in metabolic diseases was able to elevate the energy system by activating the sympathetic nervous system, increasing epinephrine and thyroid hormone release, stimulating thermogenesis, and induce browning of� WAT (white adipose tissue). Browning WAT and up-regulating BAT (brown adipose tissue) can help increase the energy expenditure and improves lipids and glucose metabolism. When this happens, flavonoids stimulate the AMPK-PGC-1?, Sirt1, and PPAR? signaling pathways. These critical pathways are involved in preventing obesity and metabolic derangement due to their role in energy metabolism in the body.
Flavonoids Prevent Neuroinflammation
Blueberries are an excellent source of flavonoids that may help brain function in older adults. They have protective effects against the development of neurocognitive disorders like Alzheimer’s and other dementia diseases. Studies have shown that anthocyanins have the responsibility for improving cognitive function and working memories on the individual�s brain.
Studies have been shown that flavonoids target astrocytes, and these are star-shaped glial cells of the CNS (central nervous system). When they are healthy, they are crucial for functional control of the CNS since they are the primary cells that are responsible for neurotropic growth, synaptic plasticity, neurogenesis, cell migration, and differentiation. When glial cells are overactivated and dysfunctional, they are associated with the pathogenesis of brain diseases and cancers, hence why flavonoid therapy is a safe treatment of brain pathologies.
Sources of Flavonoids
Flavonoids are easily attainable through eating plant-based foods and beverages. Fruits, vegetables, tea, dark chocolate, and red wine are great examples because they are filled with not only flavonoids, but they also contain anti-inflammatory and antioxidants properties. The phrase “eat the rainbow” takes a whole new meaning for anyone who is trying to eat healthier. Colorful foods with deep reds, purples, oranges, yellows, greens, blues, and black hues are filled with flavonoids. Health professionals often recommend that it is best to avoid white foods that lack nutrients like refined bread, pasta, and sugars. However, white/tan-colored foods like garlic, cauliflower, mushrooms, ginger, onions, and parsnips offer oxidant-fighting properties that are perfect for getting rid of free radicals in the body.
Conclusion
Flavonoids are a class of plant-derived polyphenolic compounds that is in a variety of fruits and vegetables that are easily attainable for anyone to eat. When it is consumed into the body, it has many beneficial health effects on the body. They contained anti-inflammatory and antioxidants that the body needs to fight off free radicals that may have entered the body through environmental factors. Some products can be paired with flavonoid foods that can offer metabolic support as well as supporting the body’s sugar metabolism. So go out and eat the flavonoid food rainbow.
October is Chiropractic Health Month. To learn more about it, check out Governor Abbott�s proclamation on our website to get full details on this historic moment.
The scope of our information is limited to chiropractic, musculoskeletal and nervous health issues as well as functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or chronic disorders of the musculoskeletal system. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .
References:
Aron, Patricia M, and James A Kennedy. “Flavan-3-Ols: Nature, Occurrence, and Biological Activity.” Molecular Nutrition & Food Research, U.S. National Library of Medicine, Jan. 2008, www.ncbi.nlm.nih.gov/pubmed/18081206.
Barreca, Davide, et al. �Flavanones: Citrus Phytochemical with Health-Promoting Properties.� BioFactors (Oxford, England), U.S. National Library of Medicine, 8 July 2017, www.ncbi.nlm.nih.gov/pubmed/28497905.
Bondonno, Nicola P, et al. �Flavonoid Intake Is Associated with Lower Mortality in the Danish Diet Cancer and Health Cohort.� Nature Communications, Nature Publishing Group UK, 13 Aug. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6692395/.
Cannon, Barbara, and Jan Nedergaard. �Brown Adipose Tissue: Function and Physiological Significance.� Physiological Reviews, U.S. National Library of Medicine, Jan. 2004, www.ncbi.nlm.nih.gov/pubmed/14715917.
Erdman, John W, et al. �Effects of Cocoa Flavanols on Risk Factors for Cardiovascular Disease.� Asia Pacific Journal of Clinical Nutrition, U.S. National Library of Medicine, 2008, www.ncbi.nlm.nih.gov/pubmed/18296357.
Lila, Mary Ann. �Anthocyanins and Human Health: An In Vitro Investigative Approach.� Journal of Biomedicine & Biotechnology, Hindawi Publishing Corporation, 2004, www.ncbi.nlm.nih.gov/pmc/articles/PMC1082894/.
Mahmoud, Ayman M, et al. �Beneficial Effects of Citrus Flavonoids on Cardiovascular and Metabolic Health.� Oxidative Medicine and Cellular Longevity, Hindawi, 10 Mar. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6431442/.
Matias, Isadora, et al. �Functions of Flavonoids in the Central Nervous System: Astrocytes as Targets for Natural Compounds.� Neurochemistry International, Pergamon, 2 Feb. 2016, www.sciencedirect.com/science/article/pii/S0197018616300092?via%3Dihub.
Panche, A N, et al. �Flavonoids: an Overview.� Journal of Nutritional Science, Cambridge University Press, 29 Dec. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5465813/.
Richter, Erik A, and Mark Hargreaves. �Exercise, GLUT4, and Skeletal Muscle Glucose Uptake.� Physiological Reviews, U.S. National Library of Medicine, July 2013, www.ncbi.nlm.nih.gov/pubmed/23899560.
Team, DFH. �Stock Your Fridge with Flavonoids.� Designs for Health, 1 Oct. 2019, blog.designsforhealth.com/node/1116.
Trayhurn, P, and J H Beattie. �Physiological Role of Adipose Tissue: White Adipose Tissue as an Endocrine and Secretory Organ.� The Proceedings of the Nutrition Society, U.S. National Library of Medicine, Aug. 2001, www.ncbi.nlm.nih.gov/pubmed/11681807.
Yu, Jie, et al. �Isoflavones: Anti-Inflammatory Benefit and Possible Caveats.� Nutrients, MDPI, 10 June 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4924202/.
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