Dr. Alex Jimenez Discusses Exercise and Methylation
A personalized, moderate exercise plan can promote methylation support. According to research studies, exercise can affect metabolic methylation-related activity and biomarkers. According to a 2014 systematic review, exercise is associated with lower homocysteine levels. In animal models, exercise has been demonstrated to prevent folate deficiency-induced hyperhomocysteinemia through increased BHMT expression in the kidney.
However, several research studies have also demonstrated that exercise can cause a temporary increase in plasma homocysteine, especially in untrained people, which is believed to be due to the increased proteins during exercise to make amino acids available for gluconeogenesis in the liver. This effect can also be triggered by low folate and vitamin B12 status, which is why nutrient repletion is essential for overall health and wellness.
Regular and moderate exercise is an effective treatment for factors which can decrease methyl donors or affect methylation activity, such as psychological stress, oxidative stress, and inflammation. Aerobic exercise and resistance training have also been associated with increased cellular glucose uptake and reduced blood glucose, which can also reduce oxidative stress caused by higher AGE-promoting glucose levels, among other factors.
How Exercise Improves DNA Methylation
The increased production of reactive oxygen species and free radicals during exercise as well as the increased levels of pro-inflammatory cytokines has been demonstrated in a variety of research studies. However, the effects of these changes can depend on a person’s nutrition and lifestyle habits. High-intensity or anaerobic exercise may have pro-oxidative effects, especially in untrained individuals. Endurance exercise, by way of instance, may produce circulating levels of IL-6, up to 120 times that of baseline, as well as increases in other predominantly pro-inflammatory cytokines.
A 2013 systematic review demonstrated the effect of exercise on oxidative stress in the brain. The outcome measures determined that regular, moderate, aerobic exercise increase the brain�s antioxidant capacity, however, high-intensity, anaerobic exercise decreased the antioxidant response. The results can be explained by a hormesis model of exercise (Figure 6), which discusses that low or high levels of exercise can produce negative effects. The gradual build-up of exercise, through regular practice or training, can change the hormesis curve to the right, meaning that exercise tolerance and benefits are highly personalized for each person.
Recent research studies have discussed that antioxidants provided by a diet rich in natural plant phytochemicals, such as vegetables, fruits, whole grains, legumes and beans, sprouts and seeds, are also an effective way to meet the antioxidant needs of the general population and athletes who participate in exercise, physical activities, and/or sports. As a matter of fact, dietary intervention is a much safer and effective treatment than antioxidant supplementation because research studies utilizing supplementation demonstrated insufficient and mixed results. Several researchers even believe that antioxidant supplementation can affect the beneficial hormetic effects of exercise, ultimately affecting well-being.
Exercise can ultimately affect DNA methylation, according to a recent review of literature. By way of instance, in a retrospective research study of 647 women, regular exercise throughout their lifetimes helped preserve the age-related depletion of global methylation status, where exercise and physical activity like sports and daily movement, such as climbing stairs, housework, and yardwork, which was greater than or equal to the average in childhood, adolescence, and adulthood, did have a small yet considerable increase in global DNA methylation compared with participants who did not meet that level of exercise or physical activity in all three life stages.
Women who engaged in exercise or physical activity at or above the average in only one or two of those life stages also demonstrated increased DNA methylation, however, statistical importance was lost. The average level of exercise was determined at 9.8 hours per week in childhood, 5.9 hours per week in teenage years, and 12.5 hours per week in adulthood. Further research studies may be used to gather further outcome measures.
In a separate case-control research study of 500 females, long-term, tai-chi participants of at least one hour per week for 3 years or more, demonstrated a slowing of age-related DNA methylation losses, from 5 to 70 percent, compared with controls. During their research study, the researchers determined a considerable difference in methylation between the two groups at a number of specific sites which only occurred after 50 to 55 years of age, leading them to believe that tai-chi may be of particular benefit in this age-group. Further research studies are still required.
Although the effects of exercise on DNA methylation are not well understood, research studies have demonstrated that this may actually be true due to the inflammation-lowering effects of exercise and physical activity through changes in sex hormone levels that can affect DNA methylation. Mind-body exercises, such as tai-chi, may also be beneficial due to their effects on stress hormone levels and stress responsiveness.
Nutrition and lifestyle habits, such as exercise and physical activity, can help improve DNA methylation. Regardless of your age, research studies have demonstrated that participating in exercise, sports, or any other physical activity can enhance your overall health and wellness. Recent research studies have also determined that proper nutrition and lifestyle habits can improve methylation, a fundamental process of the human body involved in a variety of functions.
Dr. Alex Jimenez D.C., C.C.S.T. Insight
Smoothies and Juices for Methylation Support
While many healthcare professionals can recommend nutritional guidelines and lifestyle modifications to improve methylation support, there are several options you can try yourself at home. As described above, methylation support supplementation should be determined by a healthcare professional. Smoothies and juices are a fast and easy way to include all the necessary nutrients you need for methylation support without any side-effects. The smoothies and juices below are part of the Methylation Diet Food Plan.
Sea Green Smoothie Servings: 1 Cook time: 5-10 minutes � 1/2 cup cantaloupe, cubed � 1/2 banana � 1 handful of kale or spinach � 1 handful of Swiss chard � 1/4 avocado � 2 teaspoons spirulina powder � 1 cup water � 3 or more ice cubes Blend all ingredients in a high-speed blender until completely smooth and enjoy!
Berry Bliss Smoothie Servings: 1 Cook time: 5-10 minutes � 1/2 cup blueberries (fresh or frozen, preferably wild) � 1 medium carrot, roughly chopped � 1 tablespoon ground flaxseed or chia seed � 1 tablespoons almonds � Water (to desired consistency) � Ice cubes (optional, may omit if using frozen blueberries) Blend all ingredients in a high-speed blender until smooth and creamy. Best served immediately!
Sweet and Spicy Juice Servings: 1 Cook time: 5-10 minutes � 1 cup honeydew melons � 3 cups spinach, rinsed � 3 cups Swiss chard, rinsed � 1 bunch cilantro (leaves and stems), rinsed � 1-inch knob of ginger, rinsed, peeled and chopped � 2-3 knobs whole turmeric root (optional), rinsed, peeled and chopped Juice all ingredients in a high-quality juicer. Best served immediately!
Ginger Greens Juice Servings: 1 Cook time: 5-10 minutes � 1 cup pineapple cubes � 1 apple, sliced � 1-inch knob of ginger, rinsed, peeled and chopped � 3 cups kale, rinsed and roughly chopped or ripped � 5 cups Swiss chard, rinsed and roughly chopped or ripped Juice all ingredients in a high-quality juicer. Best served immediately!
Zesty Beet Juice Servings: 1 Cook time: 5-10 minutes � 1 grapefruit, peeled and sliced � 1 apple, washed and sliced � 1 whole beet, and leaves if you have them, washed and sliced � 1-inch knob of ginger, rinsed, peeled and chopped Juice all ingredients in a high-quality juicer. Best served immediately!
Protein Power Smoothie Serving: 1 Cook time: 5 minutes � 1 scoop protein powder � 1 tablespoon ground flaxseed � 1/2 banana � 1 kiwi, peeled � 1/2 teaspoon cinnamon � Pinch of cardamom � Non-dairy milk or water, enough to achieve desired consistency Blend all ingredients in a high-powered blender until completely smooth. Best served immediately!
ProLon� Fasting Mimicking Diet
Balanced methylation support can be achieved through proper nutrition. The ProLon� fasting mimicking diet offers a 5-day meal program which has been individually packed and labeled to serve the foods you need for the FMD in precise quantities and combinations. The meal program is made up of ready-to-eat or easy-to-prepare, plant-based foods, including bars, soups, snacks, supplements, a drink concentrate, and teas. The products are scientifically formulated and great tasting. Before starting the ProLon� fasting mimicking diet, 5-day meal program, please make sure to talk to a healthcare professional to find out if the FMD is right for you. The ProLon� fasting mimicking diet can help promote methylation support, among a variety of other healthy benefits.
Many healthcare professionals can recommend a variety of treatment options to help improve DNA methylation. Proper nutrition and lifestyle habits, such as exercise and physical activity, can ultimately help improve DNA methylation. The scope of our information is limited to chiropractic, musculoskeletal and nervous health issues as well as functional medicine articles, topics, and discussions. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .
Curated by Dr. Alex Jimenez
Additional Topic Discussion: Acute Back Pain
Back pain is one of the most prevalent causes of disability and missed days at work worldwide. Back pain attributes to the second most common reason for doctor office visits, outnumbered only by upper-respiratory infections. Approximately 80 percent of the population will experience back pain at least once throughout their life. Your spine is a complex structure made up of bones, joints, ligaments, and muscles, among other soft tissues. Injuries and/or aggravated conditions, such as herniated discs, can eventually lead to symptoms of back pain. Sports injuries or automobile accident injuries are often the most frequent cause of back pain, however, sometimes the simplest of movements can have painful results. Fortunately, alternative treatment options, such as chiropractic care, can help ease back pain through the use of spinal adjustments and manual manipulations, ultimately improving pain relief.
Formulas for Methylation Support
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Doctors are always saying exercise, get fit, but don�t give us many realistic options. Going to the gym can be difficult, especially if you are short on time.
Exercising at home can be a real pain, as well. You might be limited for space, tripping over kids � and although no one talks about it, do you want your significant other watching you sweat and gasp for air as you struggle through one of those insane workouts?
They say walking is good, but if you are in a neighborhood that doesn�t have sidewalks or it is too hot outside. Just how likely are you to get up and do it? Now suppose you could get all your exercising done in 7 minutes. Would you do it? Is it even possible?
Nowhere are there heavy weights or fancy equipment, just a wall, a chair, and the person�s body weight. Say hello to high-intensity interval training- it�s about to change your world!
This 7-minute workout is the equivalent of a serious weight training session and long run but without the weights or the running. That isn�t to say it is easy though. It requires a great deal of effort.
There�s a lot packed into those 7 minutes. It provides many of the benefits that are achieved by disciplined, long term endurance training; it just skips over the long-term part.
Make no mistake though, short does not mean it is easy � or pleasant. In fact, it may be one of the longer 7 minutes of your life.
The good news is, it�s over in 7 minutes. That�s a little more than 5 but less than 10.
It�s worth it though when you look at the numerous health benefits that exercise provides. Plus, it�s great for people who are super busy and can�t seem to squeeze a workout into their schedules. Say hello to no more excuses!
The Science Behind the 7
These 12 exercises were not chosen at random. The reason it works is rooted in some pretty deep science. When you exercise for even a few minutes and are operating at or near your maximum capacity (that means you are working very hard), it causes your muscles to experience molecular changes that are much like those that occur after several hours of riding a bike or running.
Interval training takes it a step farther. You engage in incredibly intense activity, then you have a brief recovery period, then back to a high-intensity exercise. That is the basis of this workout.
Each exercise should be done for about 30 seconds with a 10 second recovery period – but there�s a twist that ups the effectiveness even more. The exercises are arranged so that they engage the large muscles in the upper body, then in the lower body.
This alternating focus on muscle groups is essential because while the lower body is working like crazy, the upper body can be catching its breath. This makes for a much more efficient workout, but it is also why the order of the exercises is critical.
The exercises are intense but are movements that just about anyone can do. Many can also be adapted for people at different fitness levels. If you are looking for a great workout that will work for you but won�t eat up a lot of your time, you just might have found it.
You hear many people talk about the benefits of walking but may not know how it applies to you. Walking regularly can be exceptionally helpful if you have back pain by providing the spine with added support and increased blood flow. These three spinal health benefits of walking should be enough to convince you.
Walking Aids in Rehydrating Your Spinal Discs
Gravity is not your friend. Well, not when it comes to your back. From the time you get out of bed until you lay down again at the end of the day, the pressure of gravity compresses your spine. When your spine is compressed, that means your spinal discs are too. These fluid-filled discs provide a cushion for your vertebrae, but the constant compression that occurs throughout the day due to regular activity squeezes the fluid out of them.
Dehydrated discs can cause back pain and structural problems. That is why restful sleep and staying hydrated are essential for spinal health.
Walk because it increases circulation throughout your body, including your spine. This increased blood flow helps to rehydrate your discs that improve your spinal health. It also helps keep your spine younger, staving off the effects of the aging process.
Walking Relieves Back Pain and Reduces Stress to the Spine
Walking provides an excellent low impact aerobic workout, and it increases blood flow which helps improve mobility, flexibility, and range of motion. When you incorporate stretching, you can reap even more of the benefits of a healthy spine.
The human body is made to move. When you don’t move or are sedentary, your muscles become stiff and inflexible. Moving prevents that, but even if you are experiencing some stiffness, walking, stretching, and movement can help you regain that flexibility.
You will also find that walking regularly also helps with stress relief. Lower back pain is a prevalent stress symptom, but walking combats its effects by encouraging dopamine release.
When you are stressed, your pain sensitivity increases, you feel pain more acutely, and it is more challenging to manage. By reducing your stress level, you also make your pain more manageable but, at the same time, minimize lower back pain.
Walking Improves Posture
When you don’t use your muscles, they become weak and inflexible and cannot do their intended job. The back forces are designed to provide support to the spine, and when they are not used, they can atrophy and weaken, resulting in stooped or other improper posture.
Poor posture causes back pain by putting more pressure on the spine, leading to pain, soreness, tension, and headaches. Without the necessary support, it can also lead to misalignment of the spine, which can cause problems.
Walking strengthens the supporting muscle groups so that your back muscles get more robust, and your spine gets the structural support needed. As your back muscles get stronger, your body will naturally begin to adopt a correct posture. The benefits of good posture include improved organ function, reduced pain, less fatigue, and easier breathing.
Walking is good for your whole body as well as your mind. When you walk to reduce back pain, you are also doing great things for your body. If you have any questions about proper form or achieving a better, healthier posture, your chiropractor can help you. The spine is such an essential part of the body; it does so much. Please do your best to protect it and keep it in good health. In return, it will save you from moving for a long, long time.
Exercise is an essential part of good health. It can help with weight loss and plays a crucial role in preventing many chronic health conditions like hypertension, diabetes, and heart disease. Regular exercise has also been shown to help with depression and anxiety. There is just something about getting your body moving and your blood pumping. It is what nature intended; as humans, we are supposed to be active. The more active you are, the better you will look and feel � and the healthier you will be.
There are many different types of exercise out there, though. It seems that everyone has �system� or some slick, branded fitness routine that is guaranteed to work. The thing is, the old-fashioned way is best. Cardio, the type of exercise that raises your heart rate and gets your blood pumping is categorized by aerobic and anaerobic. Understanding the similarities and differences will help you round out your workout for better results.
What is Aerobic Exercise?
Aerobic exercise involves low to high-intensity physical exercise. The movements are oxygen infused, relying on the oxygen to meet the demands of the activity. Typically, exercises that are light to moderate intensity fall under aerobic:
Walking
Cycling
Swimming
Rowing
Jogging
Running
These activities can be performed for longer. Many experts advise that an aerobic exercise workout is better when done for an extended period; at least 18 to 20 minutes. For instance, a person can walk on a treadmill for 20 to 30 minutes, then cycle for the same amount of time. This is sufficient for raising the heart rate and increasing metabolism.
Aerobic exercise was first introduced in the 1960s by doctor and Air Force Colonel, Kenneth Cooper. He created the Cooper Institute in 1970, which focused on preventive medicine, centered around education and research. The workout became very popular in the �70s and �80s as a class workout but over time has expanded to become a significant part of gym workouts all over the world.
What is Anaerobic Exercise?
Anaerobic exercise is high-intensity physical exercise. Where aerobic build endurance, anaerobic is more like a sprint, building power, speed, and strength. It increases muscle mass and improves performance. It lasts from several seconds to around 2 minutes. Engaging in physical activity for longer than 2 minutes becomes more aerobic. Types of anaerobic exercise include:
Jump rope
Cycling sprints
Running Sprints
Swimming sprints
Heavyweight training
Anaerobic activities are often interspersed with aerobic activities in interval training for maximum effect.
Levels of Intensity
Aerobic and anaerobic exercise can be combined to create a highly effective workout. It can involve increasing the intensity of an aerobic exercise, or it can mean changing from an aerobic activity to an anaerobic activity.
For instance, you may jog for five minutes, then sprint for two, and jog for five more minutes. Another option is to switch up the activities. Walk on a treadmill for seven minutes, do a cycle sprint for two minutes, row for seven minutes, and jump rope for two minutes. The combinations are endless, and you can customize it for your favorite exercises or accommodate physical limitations.
Health Benefits
Aerobic and anaerobic exercise has been shown to help prevent certain types of cancer, like breast cancer and colon cancer with just 30 to 60 minutes of moderate intensity exercise a day. Exercise has also been shown to prevent osteoporosis, diabetes, depression, cardiovascular disease, obesity, and it even improves cognitive function.
Find ways to incorporate some aerobic and anaerobic exercise into your fitness routine at least several times a week. It is how you get healthy, stay healthy, and feel better.
Everyone knows that exercise is great for overall wellness, better health, and a healthy body. Many chiropractors will often recommend regular exercise to their patients who need to lose weight, want better mobility, or are seeking relief from depression. Some chiropractors are turning to Pilates to help their patients get stronger, more flexible, and more mobile.
What is Pilates?
In the early 20th century Joseph Pilates developed the exercise program to help World War I soldiers improve their physical fitness. It was used to rehabilitate patients who had been injured. By incorporating resistance, stretching, and target strengthening exercise, Pilates uses resistance bands, individual machines, and floor work to reshape and rehabilitate the body. Dancers, gymnasts, athletes, and celebrities use Pilates to stay in shape. However, anyone can do it for a healthier, more supple spine.
Care of the spine is at the core of Pilates. By keeping it in a neutral, or natural, position, this exercise can prevent back pain as well as help ease it. When done correctly, Pilates can:
Improve muscle control and movement efficiency through mental focus.
Make you more mindful of your body�s position, specifically, remaining aware of the spine�s position and keeping it neutral
Improve centering and mental focus through special, breathing techniques
Support and improve posture by strengthening the abdominal and back muscles.
Benefits of Pilates for Chiropractic Patients
The benefits of Pilates tremendous, but for chiropractic patients, it is even more so. By regularly incorporating Pilates into your exercise routine, you can enjoy these incredible benefits.
You can adapt Pilates to your fitness level and needs. Whether you are just starting a fitness program or you�ve been working out for years, Pilates can be tailored to your fitness needs and level.
It helps you strengthen your core. The deep muscles of your abdomen, back, and pelvic floor make up the core muscles of your body. Many of the movements focus on these muscles, making a body that is strong and the frame is supported.
Allows you to strengthen your muscles without bulking up. With Pilates your muscles get strong, but it also stretches the muscles so that they are lean and long. You will look toned and tight but not bulky and muscular.
It focuses on whole body fitness. Many types of exercise only work certain parts of the body, but this focuses on entire body fitness. It works every part of the body so that the muscle development is balanced.
It helps to improve your posture. It strengthens your body and helps to keep your spine in proper alignment due to a strong core. As a result, your posture naturally improves. By incorporating it into your exercise routine, you will find yourself standing taller, stronger, and more graceful.
You can become more connected through your mind and body by increased awareness. Pilates engages your mind and increases body awareness. It unites the mind, body, and spirit for complete coordination. Each movement is done with full attention.
It improves your flexibility. Pilates is a gentle but powerful exercise that works to safely stretch the muscles, making them longer, and increasing the range of motion in the joints.
It can protect you from injuries. By strengthening your body, Pilates can help protect you against injury. It conditions your whole body so that your muscles and strength are balanced. This reduces your risk of injury.
You get a natural energy boost. Just like with any exercise, it will give you an energy boost. However, it is increased even more thanks to the focused breathing and increase in circulation stimulating the muscles and spine.
It can help you lose weight and attain a lean, long, healthy body. It tones and strengthens the body, and if you do it regularly, it will reshape you. The body is more muscular and more balanced. It also helps you move with more grace and ease.
Fitness Trackers: Exercise is usually a great compliment to chiropractic treatment. In fact, many chiropractors recommend regular exercise to their patients. It helps with pain management and speeds healing as well as give your mood a healthy, natural boost.
Fitness trackers are a popular workout tool that helps people set fitness goals, track their progress, and get healthier. How can they help chiropractic patients though? What can they offer that will patients get more out of their treatments? Find out what you need to know about chiropractic and fitness trackers.
Fitness Trackers
It Takes More Than The Tech To Get You Fit.
All the flashy, high tech bells and whistles in the world won�t roll you out of bed in the morning and place you on the treadmill. No fancy wristband will get you up and moving, getting exercise and getting fit. The tech is cool. It is fun and exciting, but it won�t get you fit. Only you can do that.
So if you are getting a fitness tracker with the belief that it is going to be some kind of fitness magic bullet, that just won�t happen. It is great as a fitness buddy, a tool, a nifty gadget that may help motivate you and help you achieve your fitness goals. In the end, though, you are the one driving that car. You are in control.
Is A Fitness Tracker For You?
There are so many fitness trackers on the market with an almost endless list of features. Finding the one that is right for you, or if you could even benefit from a fitness tracker takes a bit of research. Look for features that work for you and the activities you will be pursing.
For instance, if you enjoy water-based fitness activities you might want a waterproof model. There are also data limits, screen sizes (or no screen at all), heart rate tracking options, and whether you want a clip on tracker or one that straps on your wrist.
Before making your purchase, take some time to research all of the features that are available to you then decide what you like and what features would best help you meet your fitness goals.
How To Get The Most Out Of Your Fitness Tracker.
Once you have your fitness tracker you will want to make a plan to ensure that you get the most out of it. Try these tips to make your fitness tracker work its best for you.
Identify clear cut goals. When you begin your fitness quest, the first thing you need to do is know where you want to go with it. It is a good idea to record your stats at the beginning and then update them every month or so. This will let you see how many more steps you are taking, how much weight you�ve lost, or whatever else you wish to accomplish.
Set attainable benchmarks. Benchmarks help you along as you work toward your goal. The key is setting them so that they are attainable but still present a bit of a challenge. If weight loss is your key, you might set benchmarks for every two months. For fitness goals, you may set benchmarks for a certain number of steps in a given time or a certain number of workouts each week. When you reach a benchmark, celebrate a little.
Wear it on your non-dominant wrist. The Journal, Medical and Science in Sports and Exercise published a study that revealed participants who wore fitness trackers on their wrists throughout the day found that they were more accurate when worn on the non-dominant wrist. The theory is that the non-dominant wrist moves less, giving a more accurate reading.
Calibrate your tracker to match your stride. Not everyone has the same stride. You may be very tall or very short; you might take longer strides or time steps. Whatever the case, you�ll get the most out of your fitness tracker by calibrating your stride. Most trackers will provide instructions for doing the calibration. It is well worth taking the time to complete it.
Incorporate other apps to boost your fitness efforts. Many fitness trackers will recommend other apps that can help you meet your goals and you can sync them to your tracker. However, you can also look for apps on your own that can help. There are so many different fitness apps out there from food tracking to apps that use your phone�s GPS to provide more accurate measurements on your runs, walks, or bike rides.
The more fit you are the better your chiropractic treatments will typically work. Fitness trackers can help you reach your goals and get the most out of your chiropractic care.
Doctor 0f Chiropractic: Charlie Quiroga found the extra “push” she needed at PUSH Fitness so as to regain her fitness and get back in shape, as well as to improve her overall health and wellbeing. Charlie Quiroga is grateful to the coaches which helped keep her motivated to continue following a healthier lifestyle. Charlie Quiroga has heard the significance of “pushing” herself towards her goals and remaining positive. Charlie Quiroga urges PUSH as the fitness choice that is very best.
Weight Loss Doctor Of Chiropractic
Weight management techniques encircle long-term lifestyle plans that promote healthy eating and daily physical activity. Effective weight management programs consider not just weight reduction but also the maintenance of a healthy body weight with time. Moreover, weight control entails understanding of meaningful procedures to track weight over time and set perfect body weights for different individuals. Weight control doesn’t include things like fad diets that promote quick weight loss. It targets the results that are achieved through weight loss.
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As El Paso�s Chiropractic Rehabilitation Clinic & Integrated Medicine Center,�we passionately are focused treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.
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