Back Clinic Weight Loss. People who are overweight or obese and are suffering from back pain may not realize that their excess weight contributes to their back pain. It is a known fact that overweight people are at risk for back pain, joint pain, and muscle strain. Not only is back pain an issue, but other symptoms of obese or overweight people may include fatigue, difficulty breathing, and/or shortness of breath during short periods of physical activity. When this happens, people begin to avoid physical activity, which leads to pain and various other unhealthy conditions.
Dr. Jimenez brings the PUSH-as-Rx System, which is a program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience. The program is the multidisciplinary study of reactive agility, body mechanics, and extreme motion dynamics at its core.
A clear quantitative picture of body dynamics emerges through continuous and detailed assessments of the clients in motion and under directly supervised stress loads. This system with continual dynamic adjustments has helped many of our patients in their weight loss. Plus, they become faster and stronger. Results demonstrate clear improved agility and speed no matter the age. Along with physical training, Dr. Jimenez and the trainers offer nutritional advice.
El Paso, TX. Chiropractor Dr. Alex Jimenez takes a look at the Mediterranean diet.
I eat a wide variety of delicious foods every day including pasta dishes, curries, cheese and chocolate. I also drink red wine most days. Yet I’m in the best shape of my life and I’ve never felt healthier.
What’s my secret? Actually it’s not a secret at all. You’ve no doubt heard many good things about the Mediterranean diet. You probably also know that Asian diets, such as the Japanese diet, are also extremely healthy. All I did was combine the best parts of these traditional and highly appetising diets into one ‘MediterrAsian’ diet — so I literally get the best of both worlds.
I didn’t come up with this concept alone. In fact it was an extraordinary set of circumstances that led me to follow a MediterrAsian way of eating in the first place.
My parents are both medical doctors, so I’ve always had a natural interest in health and healthy living. But it wasn’t until I was introduced to authentic Asian cuisine by my Chinese-Malaysian sister-in-law in my late teens that I discovered that healthy food and delicious food could be one in the same. This was a revelation to me, and I’ve been hooked on Asian food ever since.
Then, in my early twenties, I met and fell in love with Ric. Like me, Ric was very interested in health and healthy living. That was mainly because he’d lost his own health following a near-fatal motorcycle accident six years earlier. After lots of struggle and pain, he only fully regained his health by adopting a Mediterranean diet. When we met, I introduced Ric to Asian cooking and he introduced me to Mediterranean cooking. We ended up bonding over pad Thai and paella!
We also discovered there were so many benefits to eating a combined diet of Mediterranean and Asian foods. One of the biggest benefits was for our taste buds! So many of the world’s most mouth-watering foods originate from Mediterranean and Asian regions, including pasta, pizza, risotto, sushi, curries, and stir-fries. So we never felt deprived. And the health benefits were also extraordinary. From getting us in the best shape of our lives to improving our cholesterol and blood pressure, and giving us bucket loads of energy.
What Exactly Makes MediterrAsian Eating So Health Giving?
Actually, we’ve discovered there are a number of important reasons. Unlike modern Western diets that are full of highly processed foods, traditional Mediterranean and Asian diets are based on a foundation of minimally processed plant foods. These vegetables, fruits, grains and beans are bulky and filling but are generally low to moderate in calories. Fish and shellfish, which are also traditional Mediterranean and Asian staples, are also quite low in calories and are a good source of hunger-suppressing protein. So, these foods fill us up long before they fill us out. They also more than counter-balance the higher calorie foods we do eat, such as olive oil, nuts and cheese. This means we end up feeling comfortably full after a meal, without consuming more calories than our bodies need.
Traditional Mediterranean and Asian foods are also overflowing with health-promoting compounds including dietary fibre (which also happens to be one of nature�s best appetite suppressants), omega-3 fatty acids, phytochemicals and antioxidants.
But there’s another big reason why combining Mediterranean and Asian eating practices make so much sense. And it comes down to how the foods in these traditional diets affect our genes.
Scientific research in recent years has found that many foods common in Mediterranean and Asian diets (such as olive oil, red wine, turmeric, green tea, dark chocolate and soyfoods) are rich in natural plant compounds that activate a type of gene in the body called sirtuins. Studies have found that sirtuins play a fundamental role in extending cellular life and the repair of DNA. They also inhibit fat storage and increase fat metabolism.
That’s why a diet rich in sirtuin-activating foods, or “sirtfoods,” is being recommended by a growing number of health experts. In fact, Adele credits much of her dramatic weight loss with following a diet rich in sirtfoods.
So if you want to get healthy and in shape, reduce your risk of chronic disease and live longer — all while enjoying a wide range of delicious foods — we highly recommend you give a MediterrAsian way of eating a go.
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— Trudy Thelander is co-author of the acclaimed cookbook, The MediterrAsian Way, and co-creator of the newly-released mobile cooking app, The MediterrAsian Table.
Many people in the United States will experience back pain at some point in their lifetime, whether it’s a temporary or chronic issue. However, a great percentage of individuals with this debilitating complication are overweight or obese.
Fortunately, research has demonstrated that weight loss can have a considerable effect towards relieving symptoms of back pain. Weight loss programs can be very helpful for patients with weight problems and back pain. While there are a variety of programs available, not every program is the same and it may be difficult to find the best one for each individual. Some are commercialized and others are managed by a physician. Some weight loss programs recommend the use of supplements while others prescribe medications. Others may or may not be covered by insurance companies.
What to Look for in a Weight Loss Program
Considering all the differences in weight loss programs, it’s ultimately essential for Americans to first do some research in order to find the most appropriate program for them before signing up and spending any amount of money. Several weight loss programs may even provide practices that your healthcare professional may have advised you to avoid participating in if they would have been consulted first.
A recent study evaluated 191 different weight loss programs in the Maryland, Washington, DC and Virginia region of the country. From the wide array of programs, their websites provided little to no relevant information regarding they type of weight loss program. Important details, such as the type of diet, the amount of exercise and physical activity, types of behavioral therapies, and the use of medications, were all missing online, factors which were heavily considered for the study. Most websites had not been designed to offer details of each program, but rather offer contact information for clients.
Several of the weight loss programs also incorporated weight loss supplements and medications, an important piece of information which they also failed to mention on their websites. Individuals must be cautious of taking products which have not been approved by the FDA. There are U.S. Food and Drug Administration approved medications and supplements available to help treat excess weight and obesity, however, these must be prescribed by a licensed and qualified healthcare professional.
Three essential factors to an effective weight loss program, as recommended by the American Heart Association, American College of Cardiology and the Obesity Society, which should be featured include:
a moderately reduced caloric meal plan;
a regimen for increased physical activity;
and a behavioral therapy strategy.
Seeking Professional Advice
Because many weight loss programs are commercialized products or services, these can most commonly offer practices which may not meet professional standards. According to Dr. J Michael Gonzalez Campoy, MD, PhD, FACE, a specialist in obesity medicine, people seeking a weight loss program to participate in should primarily seek advice and guidance from a healthcare professional who specialized in treating weight issues and obesity.
�With the epidemic of overweight and obesity in this country, two-thirds of Americans will seek help managing their weight. The point is well taken that there is too much commercialism, or selling products with a promise of unrealistic achievements. It is best for each patient to address weight management with their personal healthcare professional first,” stated Dr. Gonzalez Campoy.
When it comes to finding the best weight loss program for your own needs, speaking to a licensed and qualified expert can be the most suitable alternative, as this option can often be safer and more effective than other weight loss programs. Patients can find obesity medicine doctors through the website of The American Board of Obesity Medicine, abbreviated as ABOM.
When Back Pain is an Issue for Weight Loss
Although many people with excess weight and obesity seek weight loss program alternatives to lose weight, it can often be difficult for them to engage in the practices due to back pain. Studies have shown that back pain is most prevalent on individuals with weight issues and that can play a huge role on their inability to engage in a proper weight loss program. However, inactivity can also ultimately lead to muscle weakness and stiffness, particularly affecting core strength, which is necessary for supporting the spine and its surrounding structures.
Aquatic therapy, or physical activity in a pool, is a low-impact form of exercise that can be a good choice for people with back pain, helping them reduce weight and strengthen the muscles. Additionally, people with obesity and excess are more likely to experience muscle weakness and stiffness along their lower back, making it difficult for them to walk on a treatmill or step mill. Although overweight or obesity complications can contribute to back pain, consulting a healthcare professional is a good approach to learning the best possible way for them to stay active and avoid further injury.
If symptoms of back pain worsen and/or they are accompanied by tingling sensations, numbness and/or weakness, it may be advised to obtain a proper diagnosis to determine the source of the symptoms and adjust or stop physical activity and exercise immediately. Furthermore, regular physical activity and exercise can help prevent aggravating back pain during intense or prolonged workouts. Over time, regular exercise and physical activity will help increase the individual’s strength, flexibility and endurance, improving their overall health and wellness.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .�
By Dr. Alex Jimenez
Additional Topics: Weight Loss Eases Back Pain
Back pain and symptoms of sciatica can affect a majority of the population throughout their lifetime. Research studies have demonstrated that people who are overweight or obese experience more back complications than people with a healthy weight. A proper nutrition along with regular physical fitness can help with weight loss as well as help maintain a healthy weight to eliminate symptoms of back pain and sciatica. Chiropractic care is also another natural form of treatment which treats back pain and sciatica utilizing manual spinal adjustments and manipulations.
Proponents of specific food class-centric diets such as paleo, vegan, gluten-free, ketogenic, or the Mediterranean diet often but not always tend to prescribe their plans for everyone. Not so fast, says a group from the University of California, Berkeley. Biologists at UC Berkeley and other institutions around the world have published research that shows genetic differences from natural selection based on dietary changes in Europe, Ars Technica reports.
According to the research, for example, if you live in Europe, and particularly in southern Europe, your body is optimized to digest and process plant-based diets. Natives of Greenland, specifically the Inuit, are better at processing meat fat.
The researchers compared genomes from hundreds of contemporary humans and 101 genome sequences from Bronze Age humans who lived in Europe 5,000 years ago. They found DNA changed significantly in the last 5,000 years.
The science behind the studies is based on examining two genes that regulate how fatty acids in foods are converted into the �long-chain� form used by humans for tissue health, including the brain and muscles. Plants such as wheat and vegetables�provide �short-chain� fatty acids and must be converted to the long-form type in order for the human body to use them.
In its genome studies, the researchers found that southern European genomes mutated to produce more long-chain fatty acids from the shorter variation. This change, they argue, is due to evolutionary �pressure��from a diet that changed to accommodate more plant-based foods.�The Inuit genome, however, had no such influence, which means Inuit genes�aren�t equipped to convert as great a quantity of long-chain fatty acids because they don�t as much need it.
The general take on this research: There is no one best diet or nutritional bias for all people. If your ancestors are all from the 10 countries that make up northern Europe, for example, the study indicates you could be more likely better equipped to thrive on a diet having a higher proportion of meat. People of southern European ancestry, however, might do better with diets that lean toward plant-based foods.
A good attitude about weight loss will go a long way in helping you to achieve success. Whether your weight problem has resulted from eating the wrong foods, lack of routine physical exercise, using food to resist anxiety, age, or genetics �you can help defeat that by setting reasonable goals and expectations that are realistic.
The initial step to take would be to discuss your set for weight loss and general health by means of your physician. Your physician can assist you to make informed choices about treatments that contain weight loss plans and exercise suitable to your needs.
Therapies include dietary, behavioral, drug, and for some patients, surgical alteration of the digestive system to reduce the quantity of food consumed. A safe and realistic weight reduction plan may result in success.
Evaluating your body weight is more involved than stepping on the scale. This info is assessed to find out your risks due to extra weight (eg, high blood pressure).
Nutrition Means To Feed Your Body
In the event you haven’t detected, the ‘D’ word (Diet) hasn’t been used in this post as it relates to weight reduction. Granted, caloric reduction will be required by a weight loss program. Yet, for many overweight or obese folks, a weight loss program means exercising, handling anxiety, and making lifestyle changes, which might comprise relearning how to eat.
It’s vitally crucial that you feed your body the nutrients it needs to be healthy and live. No one food contains all the essential nutrients �it takes combining a wide variety of foods to help meet your body’s needs. If you have been heavy or obese for a long time, your body may really be starving for necessary nutrients!
Nutrients Their Food Sources & Activities In The Human Body
*Fats are essential in taking the fat-soluble vitamins A, D, E, and K. There are just three types of fats:
Saturated Fat will raise blood cholesterol levels. These fats are found mostly in meat and diary products.
Polyunsaturated Fat tends to lower blood cholesterol levels. It’s mainly found in plant sources such as safflower, sunflower, soybean, corn, and cottonseed.
Monounsaturated Fat tends to lower the bad cholesterol or LDL (low density cholesterol). Examples include canola oil, olive oil, peanut oil, and avocados.
Although this amount is exceeded by most Americans, dietary ingestion of fat shouldn’t exceed 30% per day.
Remove the skin from poultry, trim visible fat from meat, an easy method to cut back fat consumption is to choose lean cuts of meat, choose water-packed tuna, and pick dairy products made from skim or low-fat milk.
People who want a healthy heart should be mindful of not only what they eat, but when they eat, according to a new scientific statement from the American Heart Association (AHA).
The report is a response to the growing evidence that timing matters when it comes to heart disease risk, said Marie-Pierre St-Onge, the lead author of the statement. The various organs of the body have their own “clocks,” St-Onge explained, and that may affect how we handle food at different times of the day and night.
“For example, later in the evening, it’s harder for the body to process glucose [sugar], compared with earlier in the day,” said St-Onge, an associate professor of nutritional medicine at Columbia University in New York City.
The new statement highlights what’s known — and what’s not — about meal timing and heart health. The statement lacks specific rules, such as “Never eat after 8 p.m.,” or “Everyone should eat breakfast.”
It does, however, suggest that people spread out their calories over a “defined” period of the day — as opposed to either eating a lot over a short period, or grazing from morning until night. Based on the evidence, the AHA says, it’s probably a good idea to get a large share of your calories earlier in the day.
“A long fasting duration at night is better than a long fast during the day,” St-Onge said.
But there’s no declaration that breakfast is the most important meal of the day.
The evidence, St-Onge said, is just not clear enough to make specific recommendations on breakfast.
A number of studies have found that breakfast eaters are generally healthier than breakfast skippers: They tend to weigh less, have better blood pressure and cholesterol numbers, and have lower risks of type 2 diabetes and heart disease, according to the AHA.
The problem is, those studies don’t prove that breakfast deserves the credit. And few trials have actually tested the effects of “assigning” people to eat breakfast, the AHA says.
Based on what studies have been done, adding breakfast doesn’t seem to aid weight loss, the report said. Of course, if breakfast skippers simply add an extra meal to their day, they’ll gain weight, St-Onge pointed out. A few small trials have, however, suggested that breakfast can help regulate blood sugar and insulin levels, according to the AHA.
Sonya Angelone is a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. And she was clear in her support of eating breakfast.
“I think it’s very important to eat breakfast every day,” Angelone said.
Just as important, she said, is to hydrate after a long liquid-free night. Coffee does “count,” she noted, but a glass of water is better. According to Angelone, breakfast is critical because it’s hard to get all the nutrients you need in just two meals a day — even if you snack.
That raises another question: Should people eat “three square meals,” or is it better to stick with small, but more-frequent meals?
That’s not clear, according to the AHA.
Studies that track people in the real world have found that those who eat more often during the day have a lower risk of obesity and better cholesterol levels. On the other hand, the AHA says, small trials that have tested the effects of altering meal frequency have mostly come up empty. When daily calories are kept constant, meal frequency may not affect people’s weight, levels of “good” HDL cholesterol or other factors that affect heart health.
Of course, there is no one-size-fits-all approach to eating, St-Onge said.
Some people, she noted, do well with “grazing” throughout the day — as long as the food choices are healthy, and they do not keep grazing until midnight.
“If you’re someone with good control over your diet, maybe grazing is a good idea,” St-Onge said. “But if it’s difficult for you to stop eating once you start, it’s probably not a good idea.”
According to Angelone, frequent eating may not be wise for people with resistance to insulin — the hormone that regulates blood sugar. Insulin resistance is seen in people with type 2 diabetes or “pre-diabetes.” If those people eat often, Angelone explained, their insulin levels may never have a chance to drop. In general, St-Onge said, “mindfulness” is critical. Often, people eat not because they’re hungry, but to deal with emotions, she said.
“Ask yourself why you’re eating,” St-Onge said. “Is it because you’re stressed or sad or bored? Ask yourself whether you’re really hungry right now.”
The statement was published online Jan. 30 in the AHA journal Circulation.
SOURCES: Marie-Pierre St-Onge, Ph.D., associate professor, nutritional medicine, Columbia University, New York City; Sonya Angelone, M.S., R.D.N., spokesperson, Academy of Nutrition and Dietetics, Chicago; Jan. 30, 2017, Circulation, online
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Weight Loss Eases Back Pain
Back pain and symptoms of sciatica can affect a majority of the population throughout their lifetime. Research studies have demonstrated that people who are overweight or obese experience more back complications than people with a healthy weight. A proper nutrition along with regular physical fitness can help with weight loss as well as help maintain a healthy weight to eliminate symptoms of back pain and sciatica. Chiropractic care is also another natural form of treatment which treats back pain and sciatica utilizing manual spinal adjustments and manipulations.
A research study published in the Journal of the American Medical Association in September 2015 demonstrated that nearly 50 percent of adults in the United States may have pre-diabetes or diabetes.
Approximately 9 out of 10 people may have undiagnosed pre-diabetes while 1 out of every 4 people may have undiagnosed diabetes. Statistics from the Center for Disease Control also revealed that about 30 percent of all individuals with pre-diabetes will develop type 2 diabetes within 5 years.
While these statistics have become dangerously alarming in the United States, the increasing issue of pre-diabetes and diabetes cases in adults has been growing throughout the world. Over the last decade, for instance, Great Britain has seen a drastic rise in both pre-diabetes and diabetes cases as well. According to a BBC News report, approximately more than one-third of British adults have been diagnosed with pre-diabetes, as compared to a 2003 report, where only 11.6 percent of British adults had been diagnosed with pre-diabetes. By 2011, the amount of individuals diagnosed with the conditions had almost tripled to about 35.3 percent.
Pre-diabetes is medically characterized as having a fasting blood sugar of 100-125 mg/dl or a hemoglobin A1C of 5.7-6.4 percent. Researchers medically defined diabetes as having a fasting blood sugar greater than 126 mg/dl or a hemoglobin A1C > 6.5 percent, a measure of long term glucose control.
Health Complications Related to Diabetes
A majority of the complications associated with pre-diabetes and diabetes can develop gradually over time. Individual�s who�ve had the condition for an extended period of time, and who also maintain less control of their blood sugar levels, may have a higher risk of suffering other complications commonly associated with type 2 diabetes. If these issues are not treated accordingly, they could eventually lead to disabling or even life-threatening complications.
Common complications associated with pre-diabetes and diabetes include:
Skin and tissue infections: Damage to blood vessels and nerves can affect the proper circulation and blood flow to the skin. This can result in the death of skin cells which may lead to a variety of changes in the skin as well as in other important structures of the body.
Foot damage: The Improper blood flow and circulation as well as damage to the nerves in the feet can increase the risk of experiencing a variety of foot issues. If left untreated, these foot complications, such as cuts and blisters, can develop into serious infections which can often heal poorly. Severe infections may ultimately require toe, foot or leg amputations.
Eye damage or retinopathy: Diabetes can damage the blood vessels of the retina which can potentially lead to blindness. This complication of the condition also increases the risk of other serious vision conditions, such as the development of cataracts and glaucoma.
Kidney damage or nephropathy: The kidneys are made up of millions of tiny blood vessel clusters, known as glomeruli, which function by filtering waste from the blood. Type 2 diabetes can damage these blood vessel clusters, affecting their normal function to properly filter the blood. Severe damage to the glomeruli can lead to kidney disease or kidney failure which may require dialysis or a kidney transplant.
Peripheral neuropathy or nerve damage: Increased blood sugar levels can injure the walls of the capillaries, tiny blood vessels which nourish the nerves, particularly those found in the legs. Peripheral neuropathy can cause pain, tingling and burning sensations and numbness along the upper and lower extremities. If this type of nerve damage is left untreated, the symptoms mentioned above may worsen, resulting in loss of strength and balance as well as the complete loss of feeling in the affected limbs. A majority of people with advanced stages of peripheral neuropathy experience chronic symptoms of pain and they may be unable to walk without the help of a cane or walker. Some people may need to use a wheelchair. Nerve damage can also affect the nerves of the digestive system, causing nausea, vomiting, diarrhea or constipation. For men, peripheral neuropathy may lead to erectile dysfunction.
Cardiovascular disease: Pre-diabetes and diabetes also dramatically increases the risk of developing a variety of cardiovascular problems, including coronary artery disease with chest pain or angina, heart attack, stroke and narrowing of arteries, or atherosclerosis. Individuals with diabetes are more likely to experience heart disease or stroke.
Hearing impairment: Individuals with diabetes have double the risk of experiencing hearing loss and other auditory complications than adults without the condition.
Alzheimer�s disease: According to various research studies, type 2 diabetes has been linked to the development of Vascular Dementia and Alzheimer�s disease.
Risk Factors Leading to Diabetes
Pre-diabetes and type 2 diabetes can develop due to a variety of risk factors. Knowing these factors can help individuals be more aware of their chances of developing the condition in order to help them take the necessary precautions to prevent diabetes from developing.
Several risk factors contributing to pre-diabetes and diabetes include:
Weight: Excess weight and obesity can cause the development of insulin resistance, one of the most common reasons behind pre-diabetes and diabetes in adults.
Inactivity: Sedentary individuals who engage in less exercise and physical activity can be at greater risk of developing the condition. Physical activity and exercise helps control weight, utilizes glucose as energy and improves insulin sensitivity.
Family history: A person�s risk of developing pre-diabetes or diabetes can increase if a parent or sibling has the condition. Although Type 2 Diabetes is not hereditary, it can develop due to lifestyle habits. Your family history can help predict the probability of developing diabetes.
Race: Research published in JAMA revealed that African-Americans, Hispanics, American Indians and Asian-Americans are at higher risk for developing Type 2 Diabetes.
Age: The risk of developing pre-diabetes and diabetes does increase with age. This is generally believed to be due to inactivity associated with aging, loss of muscle mass and weight gain. However, pre-diabetes and diabetes has also dramatically increased among children, adolescents and younger adults over the past several years.
Gestational diabetes: A woman who developed gestational diabetes while pregnant, may have an increased risk of developing pre-diabetes and type 2 diabetes. If you gave birth to a baby weighing more than 9 pounds, 4 kilograms, you may also be at risk of developing diabetes.
Polycystic ovary syndrome or PCOS: For women, having polycystic ovary syndrome, a common condition characterized by irregular menstrual periods, excess hair growth and obesity, can also increase the risk of developing diabetes.
High blood pressure: Having blood pressure of over 140/90 mm Hg, or millimeters of mercury, has been associated to an increased risk of type 2 diabetes.
High cholesterol and triglyceride levels: Individuals with low levels of high-density lipoprotein, HDL or good cholesterol, their risk of developing pre-diabetes or diabetes is generally higher. Triglycerides are another type of fat carried in the blood. People with high levels of triglycerides can be at risk of developing type 2 diabetes. Consulting a doctor at this point is important as they can inform you on what your cholesterol and triglyceride levels are.
Preventing Diabetes
Diabetes has become one of the most common diseases of the 21st century, most of which can lead to peripheral neuropathy. Although there are many factors behind this type of nerve damage, such as the use of medications and drugs, approximately 66 percent of all people with diabetes will develop peripheral neuropathy over time.
Fortunately, you can avoid developing pre-diabetes, diabetes and ultimately, peripheral neuropathy, by making some simple lifestyle changes. While changing the regular diet you are used to can be challenging, taking such a task slowly can help ease the daunting change. For instance, you can try changing one thing about your diet today. Whether it involves giving up soda or skipping sweets after dinner, this small change can be effortless for many. Now try doing this for 30 days. It will be difficult at first but it will get progressively easier.
For people who already developed diabetes as well as some of the common complications associated with the condition, keep in mind that both type 2 diabetes and peripheral neuropathy can be reversed with the right lifestyle changes as well. By addressing your diet and other lifestyle habits, such as the amount of exercise you participate in and how much sleep you get, the condition and its complications can be tremendously improved. In one 10-year long study of 70,000 diabetes-free women, researchers found that women who either slept less than five hours a night or more than nine hours each night were 34 percent more likely to develop diabetes than women who slept seven to eight hours each night.
In addition, getting the appropriate amount of vitamin D on a daily basis can also help improve diabetes. Evidence demonstrated that vitamin D can be extremely beneficial for both type 1 and type 2 diabetes. Taking vitamin D supplements if you�re not spending the necessary amount of time out in the sun can in turn help provide the required nutrients and minerals.
In conclusion, diabetes is considered to be one of the most prevalent conditions today, where nearly up to 50 percent of people have been diagnosed with type 2 diabetes. Many factors can often increase the risk of developing the condition but diabetes can be prevented as well as reversed. If you�ve been diagnosed with diabetes or you suspect you may have the condition, make sure to seek professional care to receive proper diagnosis and treatment.
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
By Dr. Alex Jimenez
Additional Topics: What is Chiropractic?
Chiropractic care is an well-known, alternative treatment option utilized to prevent, diagnose and treat a variety of injuries and conditions associated with the spine, primarily subluxations or spinal misalignments. Chiropractic focuses on restoring and maintaining the overall health and wellness of the musculoskeletal and nervous systems. Through the use of spinal adjustments and manual manipulations, a chiropractor, or doctor of chiropractic, can carefully re-align the spine, improving a patient’s strength, mobility and flexibility.
Sweet foods were a rare delicacy for our ancient ancestors.� Today, we have an unlimited supply of sugary foods and beverages at our disposal.� Natural sweeteners can be used effectively in moderation to provide the sweetness that most people crave.� Here are the best natural sweeteners ranked in order based on low glycemic index and additional health benefits.
Every living creature is designed to run off of a simple sugar called glucose.� It is the primary unit in the study of metabolism.� However, there are certainly dangers involved with consuming too much glucose. Those dangers mostly involve elevated blood sugar and insulin which trigger fat accumulation, cellular inflammation and insulin resistance.
Fructose is another simple sugar that is found in nature within fruits, honey and plant/tree nectar.� This is metabolized differently than glucose and can cause even more hazardous effects when consumed in excess.� Most plant based sweeteners such as agave nectar are extremely high in fructose.� Agave was thought to be a good sweetener until health researchers found out the dangers of it�s nearly 80% fructose content.
1. Stevia:
Processed from the leaf of the stevia plant which is native to South America.� This herb derivative has no effect on blood sugar, insulin signaling and triglyceride formation.�� It develops most of its sweetness from glycosides called stevioside and rebaudioside.� �These compounds are 250-300 times sweeter than sucrose and they have the ability to withstand heat and have a long shelf life (1, 2).
Studies have even shown the stevia leaf to have beneficial effects at improving cellular insulin sensitivity and reduce the risk of type II diabetes and high blood pressure (3, 4). �My favorite stevia to use personally is Sweet Leaf stevia in the liquid dropper here� I like this brand because it is pure stevia, without any sugar alcohols or other sweeteners added. � Most people also like the flavor better as it has less of an aftertaste.
You can find it in a variety of flavors including vanilla, chocolate, hazelnut, cinnamon, English toffee, grape�and lemon. �If you are noticing an unpleasant aftertaste with the Sweet Leaf brand, than try adding a little bit of sea salt or pink salt (to taste � not too salty) to your recipe using the stevia and this can help remove the after taste. �I have seen a lot of people who once �hated� stevia, completely change their opinion after adding the salt.
2. �Monk Fruit or Lo Han Extract:
Lo Han Extract is also called monk fruit. �The monk fruit plant grows native in Southern China/Northern Thailand.� Lo Han has a very low glycemic index and low sugar content.� It gets the majority of its sweetness from a glycoside nutrient called mogrosides.
These mogrosides are 300 times sweeter than sugar and act as anti-oxidants that have shown abilities to inhibit cancer cell formation (5, 6).� This is a wonderful sweetener but it can be hard to find and expensive. �I like Pure Monk Fruit from Julian Bakery because it is the only one I found without other sweeteners such as erythritol.
3. �Yacon Syrup:
Yacon syrup is extracted from the roots of the Yacon plant which�grows throughout the Andes mountains in South America. �This plant has a long history as a powerful food that has been eaten and used for medicinal purposes in South America.
Yacon syrup is rich in prebiotic fibers (roughly 40-50%) called inulin and fructooligosacchardes (FOS) which are undigestable by the body but feed healthy gut bacteria (7). � Yacon does contain a small amount of sugar through fructose, glucose and sucrose but the rich fiber within it makes it a very low-glycemic sweetener. � The use of Yacon syrup has been shown to reduce obesity and insulin resistance (8).
This is a very low glycemic liquid sweetener derived from the liquid sap of the coconut blossoms. �It is also called coconut sugar. �The glycemic index is 35 making it one of the lowest of natural sweeteners.
Also, the fructose levels are very low at 10% and it contains a wide variety of anti-oxidants, minerals and other nutrients that enhance blood sugar stability.� It can be found in health food stores but is somewhat pricey. �Although I really don�t use coconut nectar or coconut sugar, one of the better brands is Coconut Secret here
5. �Organic, Raw Honey:
This superfood does have an effect on blood sugar and contains approximately 53% fructose so one should only consume this in moderation.� Honey contains a wide array of trace minerals such as calcium, iron, zinc, potassium, phosphorous, magnesium, copper, chromium, manganese and selenium.� These nutrients are critical for healthy cellular insulin sensitivity and blood sugar balance.
Raw honey is also extremely rich in anti-oxidants and natural enzymes.�� Honey contains flavonoid anti-oxidants such as pinocembrin and pinostrobin that help reduce oxidative stress in the body and promote better enzyme activity (9). �Finding local raw honey is the best as it contains small amounts of local flower pollen which enhances our bodies ability to adapt to this potential allergen.
It is best to find a local producer so you can get the best locally developed raw honey. �If you cannot find a honey producer in your area, than I would use HoneyTrees here
6. �Organic Blackstrap Molasses:
Molasses is a byproduct of the processing of sugar.� It does have an effect on glycemic index and must only be consumed in moderation.� Blackstrap molasses is a very rich source of iron, copper, manganese, potassium, magnesium and selenium.
This syrup is a dark sap from the xylem of maple trees.� It does contain sucrose, glucose & fructose and therefore has an effect on blood sugar and insulin levels.� Please use in moderation.� Maple syrup contains significant amounts of zinc, calcium, manganese and anti-oxidant phenol vanillin.
One of the better brands on the market is Crown Maple organic maple syrup here
8. Sugar Alcohols:
These include xylitol, glycerol, sorbitol, maltitol, mannitol, and erythritol.� Sugar alcohol is supposed to just pass through the body unrecognized and metabolized. �This causes no blood sugar imbalances and is considered a safe sweetener.� However, many individuals have reported significant gastrointestinal distress that includes cramping, bloating, gas & diarrhea (10).
There are many blends of stevia-erythritol and monk fruit with erythritol. �If you are noticing unpleasant digestive symptoms with these�it is more than likely the sugar alcohols that are causing it. �So be on the lookout.
If you are purchasing erythritol, look for one labeled non-GMO, since this is a corn derived product. �If you have a corn sensitivity, be sure to avoid it. �A good brand is NOW Foods erythritol here�and Xylitol
Sugar Detox Free PDF
What Does Dr Jockers Do:
I personally use stevia as my main sweetener. �I prefer the SweetLeaf brand�here�or the Pure Monk fruit.� I am not against using these other sweeteners as we have many of them in our recipes on DrJockers.com, but I would caution to use them in moderation.
We all love a sweet taste but overconsuming them can lead to increased sugar cravings and blood sugar dysregulation. �Be sure to follow the strategies I discuss in this article�on buffering blood sugar naturally. �I also have a complete program designed to help you overcome sugar cravings, lose weight and improve your energy and mental clarity. �It is called the Sugar Detox Program and you can check it out here
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Sources for this Article Include:
W�lwer-Rieck U. The leaves of Stevia rebaudiana (Bertoni), their constituents and the analyses thereof: a review. J Agric Food Chem. 2012 Feb 1;60(4):886-95. PMID: 22250765
Brahmachari G, Mandal LC, Roy R, Mondal S, Brahmachari AK. Stevioside and related compounds � molecules of pharmaceutical promise: a critical overview. Arch Pharm (Weinheim). 2011 Jan;344(1):5-19. PMID: 21213347
Shivanna N, Naika M, Khanum F, Kaul VK. Antioxidant, anti-diabetic and renal protective properties of Stevia rebaudiana. J Diabetes Complications. 2013 Mar-Apr;27(2):103-13. PMID: 23140911
Ferri LA, Alves-Do-Prado W, Yamada SS, Gazola S, Batista MR, Bazotte RB. Investigation of the antihypertensive effect of oral crude stevioside in patients with mild essential hypertension. Phytother Res. 2006 Sep;20(9):732-6. PMID: 16775813
Xu Q, Chen SY, Deng LD, Feng LP, Huang LZ, Yu RR.Antioxidant effect of mogrosides against oxidative stress induced by palmitic acid in mouse insulinoma NIT-1 cells. Braz J Med Biol Res. 2013 Nov 18;46(11):949-955. PMID: 24270904
Takasaki M, Konoshima T, Murata Y, Sugiura M, Nishino H, Tokuda H, Matsumoto K, Kasai R, Yamasaki K. Anticarcinogenic activity of natural sweeteners, cucurbitane glycosides, from Momordica grosvenori. Cancer Lett. 2003 Jul 30;198(1):37-42. PMID: 12893428
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