Uncover the advantages of integrating chiropractic care with intermittent fasting for optimal health benefits.
Intermittent Fasting and Chiropractic Care: A Holistic Approach to Wellness
In today’s health-conscious world, individuals are increasingly turning to natural, sustainable methods to enhance well-being, manage pain, and promote vibrant health. Intermittent fasting (IF) and chiropractic care are two complementary strategies that have gained popularity for their synergistic effects, supporting weight loss, reducing inflammation, improving metabolic health, and enhancing the body’s natural healing processes. This guide explores the principles of intermittent fasting, its various approaches, its benefits, and how it complements chiropractic care to optimize health outcomes. Practical meal plans for fasting and non-fasting days are included to help individuals adopt a healthier lifestyle through integrative, nonsurgical approaches.
What Is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting, focusing on when you eat rather than what you eat. During fasting periods, calorie intake is minimal or zero, allowing the body to tap into stored energy, such as fat, for fuel. Unlike restrictive diets, IF offers flexibility in food choices while emphasizing timing to achieve health benefits. Research shows IF supports weight loss, improves metabolic function, and enhances overall wellness (Vasim et al., 2022).
Types of Intermittent Fasting Schedules
Intermittent fasting can be tailored to individual lifestyles and goals. Here are the most common approaches:
16:8 Method (Time-Restricted Feeding)
Description: Consume all meals within an 8-hour window and fast for the remaining 16 hours daily. For example, eat between 10 a.m. and 6 p.m., fasting until the next day.
Best For: Beginners or those with busy schedules due to its simplicity.
Example: First meal at noon, last meal by 8 p.m.
5:2 Diet
Description: Eat normally for five days and restrict calorie intake to 500–600 calories on two non-consecutive days.
Best For: Those seeking flexibility without daily fasting.
Example: Fast on Tuesday and Friday, eating normally on other days.
Alternate-Day Fasting (ADF)
Description: Alternate between fasting days (no calories or up to 500 calories) and normal eating days.
Best For: Individuals seeking intensive calorie restriction.
Example: Fast on Monday, eat normally on Tuesday, fast on Wednesday, and so on.
OMAD (One Meal a Day)
Description: Consume all daily calories in a single meal within a one-hour window, fasting for 23 hours.
Best for: Those who are comfortable with extended fasting and disciplined eating.
Example: Eat one nutrient-dense meal at 6 p.m., fast until 6 p.m. the next day.
Extended Fasting
Description: Fast for 24 hours or longer, typically once or twice weekly.
Best For: Advanced fasters or those under medical supervision.
Example: Fast from dinner one day to dinner the next (24-hour fast).
Consulting a healthcare professional can help determine the best approach based on individual needs and health conditions.
Benefits of Intermittent Fasting
Intermittent fasting offers numerous evidence-based health benefits:
Weight Loss and Fat Reduction
IF promotes weight loss by reducing calorie intake and encouraging fat burning. A systematic review found IF led to significant weight loss in overweight individuals, comparable to traditional diets (Welton et al., 2020). Time-restricted feeding also preserved muscle mass while reducing fat mass in resistance-trained individuals (Moro et al., 2016).
Improved Metabolic Health
IF enhances insulin sensitivity, lowers blood sugar levels, and reduces the risk of type 2 diabetes. It promotes fatty acid metabolism to ketones, supporting metabolic health (Vasim et al., 2022).
Reduced Inflammation
Chronic inflammation contributes to the development of pain and disease. IF reduces inflammatory markers, such as interleukin-6, aiding in pain management and overall health (Moro et al., 2016).
Enhanced Cardiovascular Health
IF improves lipid profiles, lowers blood pressure, and reduces cardiovascular risks (Malinowski et al., 2019).
Improved Brain Health
IF supports autophagy and reduces oxidative stress, thereby improving memory and delaying the progression of neurological diseases (Liu et al., 2023).
Increased Longevity
IF activates cellular repair pathways, potentially extending lifespan by supporting microbiomes and minimizing cell death (Reddy et al., 2024).
Improved Quality of Life
IF practitioners report high satisfaction, reduced cravings, and minimal side effects, such as headaches, which typically resolve without intervention (Shalabi et al., 2023).
Chronic Pain Management
IF may reduce musculoskeletal pain by lowering inflammation and improving metabolic function, with some studies showing improved pain outcomes (Cuevas-Cervera et al., 2022).
Why Combine Intermittent Fasting with Chiropractic Care?
Chiropractic care focuses on restoring spinal alignment and musculoskeletal function to enhance the body’s healing capabilities. When paired with IF, this integrative approach amplifies the benefits for pain management, reducing inflammation, and promoting overall wellness. Here’s why they work together:
Reduced Inflammation
IF lowers systemic inflammation, while chiropractic adjustments reduce nerve irritation and localized inflammation, thereby accelerating recovery from conditions such as sciatica or back pain.
Enhanced Nervous System Function
Chiropractic care corrects spinal misalignments to optimize nervous system function. IF supports this by promoting cellular cleanup and enhancing neural health.
Improved Metabolic Efficiency
IF improves insulin sensitivity and fat metabolism, thereby reducing musculoskeletal strain associated with excess weight. Chiropractic care enhances joint mobility, reducing mechanical stress.
Support for Natural Healing
Chiropractic care removes nervous system interference, while IF redirects energy to repair during fasting periods, aiding injury recovery.
Holistic Pain Management
IF addresses metabolic and inflammatory pain factors, while chiropractic care corrects structural issues, offering comprehensive relief.
Personalized Care
Integrative practitioners create tailored plans that combine IF and chiropractic care with patient education to ensure adherence and optimal outcomes.
Nonsurgical Treatments and Integrative Medicine
This holistic approach incorporates nonsurgical treatments to address pain and dysfunction:
Chiropractic Adjustments
Correct spinal misalignments to improve mobility and reduce nerve irritation, effective for sciatica, neck pain, and back pain.
Targeted Exercises
Strengthen muscles, improve flexibility, and enhance posture to stabilize the spine and prevent injuries.
Acupuncture
Stimulates points to reduce pain, improve energy flow, and support metabolic balance.
Integrative Medicine
Incorporates nutrition, lifestyle changes, and stress management to address the whole person, with IF supporting metabolic health.
These therapies promote long-term pain relief and injury prevention through a patient-centered approach.
Functional Medicine’s Influence Beyond Joints- Video
Sample Meal Plans
Below are practical meal plans for fasting and non-fasting days to support a healthy lifestyle.
Fast Day Meal Plan (500–600 Calories, 5:2 Diet)
Goal: Consume 500–600 calories in one or two nutrient-dense, high-protein, low-carb meals for satiety.
Sample Day (Single Meal):
Dinner (6 p.m., ~450 calories):
Grilled chicken breast (4 oz, 187 calories)
Steamed broccoli with olive oil and lemon (2 cups, 100 calories)
Mixed green salad with cucumber and vinegar dressing (1 cup, 50 calories)
Black coffee or herbal tea (0 calories) Total: ~437 calories
Alternative (Two Mini-Meals):
Lunch (1 p.m., ~250 calories):
Hard-boiled egg (1, 78 calories)
Spinach salad with cherry tomatoes and balsamic vinegar (1 cup, 50 calories)
Grilled shrimp (3 oz, 120 calories)
Dinner (6 p.m., ~250 calories):
Baked salmon (3 oz, 175 calories)
Steamed asparagus (1 cup, 40 calories)
Herbal tea (0 calories) Total: ~463 calories
Tips:
Avoid snacking to maximize fasting benefits.
Choose high-volume, low-calorie vegetables.
Include healthy fats for satiety.
Non-Fast Day Meal Plan (Normal Eating)
Goal: Eat balanced, nutrient-dense meals focusing on whole foods.
Sample Day:
Breakfast (8 a.m.):
Oatmeal with almond milk, berries, and chia seeds (1 cup, 300 calories)
Black coffee (0 calories)
Lunch (1 p.m.):
Grilled turkey wrap with whole-grain tortilla, avocado, lettuce, and tomato (400 calories)
Raw carrots with hummus (1 cup carrots, 2 tbsp hummus, 150 calories)
Snack (4 p.m.):
Apple with almond butter (1 tbsp, 200 calories)
Dinner (7 p.m.):
Baked cod with quinoa and roasted Brussels sprouts (450 calories)
Mixed green salad with olive oil and lemon dressing (100 calories)
Dessert:
Dark chocolate (1 oz, 170 calories) Total: ~1,770 calories (adjust based on needs)
Tips:
Listen to hunger cues, as IF may reduce appetite.
Prioritize lean proteins, vegetables, and healthy fats.
Stay hydrated with water or herbal tea.
Practical Tips for Intermittent Fasting Success
Start Gradually: Begin with the 16:8 method for an easier transition.
Stay Hydrated: Drink water, herbal tea, or black coffee during fasting to curb hunger.
Plan Nutrient-Dense Meals: Focus on high-protein, low-carb foods on fast days (Jimenez, 2025).
Avoid Late-Night Eating: Eating earlier aligns with circadian rhythms (Patterson et al., 2017).
Incorporate Exercise: Pair IF with light activities, such as walking or yoga, and avoid intense workouts on fast days.
Monitor Side Effects: Temporary headaches or lethargy are common but typically resolve within a short period (Shalabi et al., 2023).
Consult Professionals: Work with a chiropractor or integrative practitioner for personalized guidance.
Potential Risks and Considerations
IF is not suitable for everyone. Pregnant women, individuals with eating disorders, or those with diabetes should avoid IF or seek medical supervision. Combining IF with intense exercise may impair musculoskeletal development in adolescents (Wang et al., 2025). Older adults or those with compromised health should proceed cautiously (Liu et al., 2023). Regular check-ins with a healthcare provider ensure safety and efficacy.
Integrating Intermittent Fasting into a Wellness Lifestyle
Maximize benefits by adopting a holistic approach:
Regular Chiropractic Care: Maintain Spinal Health for Optimal Recovery.
Balanced Nutrition: Focus on whole foods on non-fast days.
Intermittent fasting and chiropractic care offer a synergistic approach to health, promoting weight loss, reducing inflammation, and supporting natural healing. By following tailored fasting schedules, nutrient-dense meal plans, and integrative therapies, individuals can achieve lasting wellness. Consult a healthcare professional to create a personalized plan and start your journey to a healthier, pain-free life.
References
Cuevas-Cervera, M., et al. (2022). The effectiveness of intermittent fasting, time-restricted feeding, caloric restriction, a ketogenic diet, and the Mediterranean diet as part of the treatment plan to improve health and chronic musculoskeletal pain: A systematic review. International Journal of Environmental Research and Public Health, 19(11), 6698.
de Cabo, R., & Mattson, M. P. (2019). Effects of intermittent fasting on health, aging, and disease. The New England Journal of Medicine, 381(26), 2541–2551.
Liu, S., et al. (2023). The health-promoting effects and the mechanism of intermittent fasting. Journal of Diabetes Research, 2023, 4038546.
Malinowski, B., et al. (2019). Intermittent fasting in cardiovascular disorders—An overview. Nutrients, 11(3), 673.
Moro, T., et al. (2016). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. Journal of Translational Medicine, 14(1), 290.
Patterson, R. E., & Sears, D. D. (2017). Metabolic effects of intermittent fasting. Annual Review of Nutrition, 37, 371–393.
Reddy, B. L., et al. (2024). Health benefits of intermittent fasting. Microbial Physiology, 34(1), 142–152.
Shalabi, H., et al. (2023). Intermittent fasting: Benefits, side effects, quality of life, and knowledge of the Saudi population. Cureus, 15(2), e34722.
Vasim, I., et al. (2022). Intermittent fasting and metabolic health. Nutrients, 14(3), 631.
Wang, Z., et al. (2025). A combination of intermittent fasting and endurance exercise impedes the development of the musculoskeletal system in non-obese growing rats. Nutrition Research and Practice, 19(4), 483–496.
Discover the connection between garlic and its anti-inflammatory properties for alleviating musculoskeletal pain in your body.
Chiropractic Care and Anti-Inflammatory Diets: A Holistic Approach to Musculoskeletal Pain Relief
Musculoskeletal pain, including back pain, neck pain, and joint discomfort, affects millions worldwide, often disrupting daily activities, work, and overall quality of life. While medications and surgery are common treatments, nonsurgical approaches like chiropractic care combined with an anti-inflammatory diet provide a holistic, effective way to manage and reduce pain. This comprehensive guide explores the clinical rationale for integrating chiropractic care with an anti-inflammatory diet, emphasizing the role of foods like garlic in reducing inflammation and supporting immune function. We’ll also examine the factors contributing to musculoskeletal pain, the nutritional benefits of garlic, and how integrative, nonsurgical treatments promote the body’s natural healing processes. Drawing on evidence-based insights, this article offers actionable strategies for pain relief and improved health.
Understanding Musculoskeletal Pain
Musculoskeletal pain refers to discomfort in muscles, bones, joints, ligaments, tendons, or nerves. It can be acute (short-term) or chronic (lasting over three months), ranging from mild aches to severe, debilitating pain. Low back pain, for instance, affects approximately 80% of adults at some point, making it a leading cause of disability globally (World Health Organization, 2023). Chronic musculoskeletal pain can lead to emotional distress, reduced mobility, and diminished quality of life, underscoring the need for effective, sustainable management strategies.
Factors Contributing to Musculoskeletal Pain
Several factors contribute to musculoskeletal pain, and addressing these is key to effective treatment. These include:
Injuries and Trauma: Acute injuries from motor vehicle accidents (MVAs), sports, or falls, such as sprains, strains, or whiplash, can damage muscles, ligaments, or joints, causing pain. For example, a herniated disc from an MVA can lead to persistent back pain (El Paso Back Clinic, 2025a).
Poor Posture and Ergonomics: Prolonged sitting, slouching, or improper lifting techniques strain the musculoskeletal system. Office workers who sit for extended periods without proper lumbar support are prone to lower back pain due to spinal misalignment.
Chronic Inflammation: Inflammation, triggered by stress, a poor diet, or conditions such as arthritis, exacerbates musculoskeletal pain by increasing pressure on nerves and tissues (Sala-Climent et al., 2023).
Sedentary Lifestyle: A lack of physical activity weakens muscles, reduces joint flexibility, and increases the risk of conditions such as sciatica or muscle stiffness. Regular movement is essential for musculoskeletal health.
Obesity: Excess body weight stresses weight-bearing joints like the spine, hips, and knees. Obesity also promotes systemic inflammation, worsening pain (Imaizumi et al., 2023).
Stress and Psychological Factors: Chronic stress or anxiety causes muscle tension, particularly in the neck and shoulders, contributing to pain. Psychological factors can also amplify pain perception (Sala-Climent et al., 2023).
Degenerative Conditions: Osteoarthritis, degenerative disc disease, and scoliosis cause chronic pain due to wear and tear on joints, discs, or connective tissues.
Nutritional Deficiencies: Diets lacking anti-inflammatory nutrients, such as omega-3 fatty acids, vitamin D, or antioxidants, impair tissue repair and inflammation control, prolonging pain (Rawson et al., 2018).
By addressing these factors through chiropractic care, dietary changes, and lifestyle modifications, individuals can significantly reduce musculoskeletal pain and enhance their quality of life.
Clinical Rationale for Chiropractic Care and Anti-Inflammatory Diets
Chiropractic care and anti-inflammatory diets work synergistically to address the root causes of musculoskeletal pain, such as inflammation, spinal misalignment, and poor tissue health. This integrative approach is grounded in evidence-based practices and aligns with functional medicine principles, focusing on holistic care rather than symptom suppression.
Chiropractic Care: A Nonsurgical Solution
Chiropractic care involves manual adjustments, spinal manipulation, and other nonsurgical techniques to treat musculoskeletal disorders, particularly those affecting the spine. The goal is to restore proper alignment, improve joint mobility, and reduce nerve irritation, alleviating pain and supporting natural healing (El Paso Back Clinic, 2025b).
Benefits of Chiropractic Care
Correcting Spinal Misalignments: Vertebral subluxations can compress nerves, causing pain and dysfunction. Chiropractic adjustments realign the spine, reducing nerve pressure and improving function.
Reducing Inflammation: Spinal manipulations lower pro-inflammatory cytokines, proteins that contribute to inflammation and pain, helping to alleviate discomfort (Dragan et al., 2020).
Enhancing Mobility: Pain and stiffness often restrict joint movement. Chiropractic techniques restore joint function, improving movement and reducing pain.
Promoting Natural Healing: By enhancing blood flow, reducing muscle tension, and optimizing nervous system function, chiropractic care supports the body’s innate healing processes without relying on medications or surgery (El Paso Back Clinic, 2025b).
Chiropractic care is particularly effective for conditions like whiplash-associated disorders (WAD), sciatica, and degenerative arthritis, which are common after MVAs or due to chronic conditions. Personalized treatment plans ensure patients receive care tailored to their specific needs (El Paso Back Clinic, 2025a).
The Role of Anti-Inflammatory Diets
An anti-inflammatory diet, rich in foods like garlic, fruits, vegetables, nuts, and omega-3 fatty acids, complements chiropractic care by targeting systemic inflammation, a key driver of musculoskeletal pain. Chronic inflammation occurs when the immune system remains activated, releasing chemicals that damage tissues and intensify pain (Sala-Climent et al., 2023).
How Anti-Inflammatory Diets Work
Lowering Inflammatory Markers: Foods like garlic, turmeric, and berries reduce C-reactive protein (CRP) and other inflammatory markers, alleviating pain and protecting tissues (Dragan et al., 2020).
Supporting Tissue Repair: Nutrients such as vitamin C, zinc, and omega-3 fatty acids promote collagen production and tissue repair, essential for healing muscles, tendons, and ligaments (Rawson et al., 2018).
Boosting Immune Function: Anti-inflammatory foods strengthen the immune system, helping it regulate inflammation effectively, particularly in conditions like rheumatoid arthritis (Ahmed et al., 2021).
Improving Overall Health: A diet low in pro-inflammatory foods (e.g., processed sugars, red meat) and high in whole foods supports cardiovascular health, blood sugar regulation, and weight management, reducing musculoskeletal stress (Imaizumi et al., 2023).
A pilot study by Sala-Climent et al. (2023) found that an anti-inflammatory Mediterranean diet (AnMeD-S), excluding red meat, gluten, and cow’s milk, significantly reduced pain, stress, and sleep disturbances in patients with chronic pain due to rheumatic diseases. This evidence supports the integration of dietary interventions with chiropractic care to enhance pain relief.
Synergy of Chiropractic Care and Diet
Combining chiropractic care with an anti-inflammatory diet creates a powerful synergy for pain management. Chiropractic adjustments address structural and neurological issues, while an anti-inflammatory diet reduces systemic inflammation, creating an optimal environment for healing. Patients adopting both approaches often report faster recovery, reduced pain, and improved energy levels (El Paso Back Clinic, 2025b). This integrative model prioritizes long-term health over temporary symptom relief.
Fighting Inflammation Naturally- Video
Garlic: A Key Anti-Inflammatory Food
Garlic (Allium sativum) is a nutrient-dense food with a long history in traditional medicine and cuisine. Its anti-inflammatory and immune-boosting properties make it an ideal addition to an anti-inflammatory diet for managing musculoskeletal pain.
Nutritional Facts About Garlic
According to the U.S. Department of Agriculture (USDA), one clove (3 grams) of raw garlic contains:
Calories: 4.5 kcal
Protein: 0.2 grams
Carbohydrates: 1 gram
Fiber: 0.1 grams
Vitamin C: 0.9 mg (1% of the Daily Value)
Manganese: 0.05 mg (2% of the Daily Value)
Sulfur Compounds: Allicin, diallyl disulfide, and S-allyl cysteine, responsible for garlic’s health benefits
Garlic’s organosulfur compounds, particularly allicin, contribute to its anti-inflammatory, antioxidant, and antimicrobial properties (Quesada et al., 2020).
Health Benefits of Garlic
Garlic’s therapeutic effects are well-documented, making it a valuable tool for reducing musculoskeletal pain and supporting overall health. Key benefits include:
Anti-Inflammatory Effects: Allicin and other organosulfur compounds inhibit pro-inflammatory cytokines, reducing inflammation in muscles and joints, which alleviates pain in conditions like arthritis or back pain (Quesada et al., 2020).
Immune System Support: Garlic enhances immune function by stimulating white blood cell activity and increasing antioxidant levels, helping regulate inflammation and prevent pain exacerbation (Ahmed et al., 2021).
Antioxidant Properties: Garlic’s polyphenols and sulfur compounds neutralize free radicals, reducing oxidative stress that damages tissues and contributes to inflammation (Imaizumi et al., 2023).
Cardiovascular Benefits: Garlic lowers blood pressure, cholesterol, and triglycerides, which are linked to systemic inflammation and musculoskeletal stress. Improved blood flow supports muscle and joint recovery (Imaizumi et al., 2023).
Antidiabetic Effects: Garlic improves insulin sensitivity and blood sugar control, reducing inflammation in patients with diabetes-related musculoskeletal pain (Liu et al., 2007).
Affordability and Accessibility: Garlic is inexpensive (often less than $1 per bulb) and widely available, making it an accessible option for daily consumption (El Paso Back Clinic, n.d.).
Garlic’s Role in Musculoskeletal Pain Relief
Garlic’s anti-inflammatory and immune-boosting properties directly address the mechanisms of musculoskeletal pain. Chronic inflammation increases pressure on nerves and tissues, worsening conditions like lower back pain or fibromyalgia. By reducing inflammatory markers, garlic alleviates this pressure, improving pain levels and mobility (Quesada et al., 2020). Its immune-enhancing effects also support tissue repair, aiding recovery from injuries or chronic conditions (Ahmed et al., 2021).
To maximize garlic’s benefits, allow chopped or crushed garlic to sit for 5–10 minutes before cooking to activate allicin. Incorporate it into meals like soups, stir-fries, or a simple spaghetti dish with oil and garlic, combining flavor with health benefits (El Paso Back Clinic, n.d.).
Integrative Nonsurgical Treatments for Musculoskeletal Pain
In addition to chiropractic care and dietary interventions, other nonsurgical treatments enhance pain relief and promote healing, aligning with integrative medicine’s focus on addressing the root causes of pain.
Targeted Exercises
Exercise is a cornerstone of musculoskeletal pain management. Tailored exercises include:
Core Strengthening: Planks or bridges strengthen core muscles, supporting the spine and reducing back pain.
Stretching: Yoga or Pilates stretches improve flexibility and relieve muscle tension.
Low-Impact Aerobics: Swimming or walking enhances blood flow and promotes healing without stressing joints (El Paso Back Clinic, 2025a).
These exercises are customized to the patient’s condition and fitness level for safety and effectiveness.
Massage Therapy
Massage therapy complements chiropractic care by relaxing tight muscles, improving circulation, and reducing stress. Techniques such as deep tissue massage or myofascial release target specific pain areas, thereby enhancing the effects of spinal adjustments (El Paso Back Clinic, 2025b).
Acupuncture
Acupuncture involves inserting thin needles into specific points to relieve pain and reduce inflammation. It modulates pain signals and improves immune function, making it a valuable adjunct to chiropractic care (Dragan et al., 2020).
Integrative Medicine Approach
Integrative medicine combines chiropractic care, diet, exercise, and therapies like massage and acupuncture into personalized treatment plans. This holistic approach addresses biological, psychological, and social factors, ensuring comprehensive care (El Paso Back Clinic, 2025a).
Preventing Long-Term Complications
Nonsurgical treatments correct underlying issues, such as misalignments or inflammation, preventing long-term complications like chronic pain, reduced mobility, or the need for surgery. Regular chiropractic care and adherence to an anti-inflammatory diet reduce the risk of recurrent injuries (El Paso Back Clinic, 2025b).
Practical Tips for Incorporating Garlic and Anti-Inflammatory Foods
To maximize the benefits of an anti-inflammatory diet, consider these tips:
Incorporate Garlic Daily: Add raw or lightly cooked garlic to soups, stir-fries, or salads. Try a spaghetti with oil and garlic recipe for a delicious, anti-inflammatory meal (El Paso Back Clinic, n.d.).
Focus on Whole Foods: Include anti-inflammatory foods like berries, leafy greens, nuts, seeds, and fatty fish. Avoid pro-inflammatory foods like processed sugars, fried foods, and red meat (Sala-Climent et al., 2023).
Be Consistent: Consistent dietary changes are key to reducing inflammation. Consult a healthcare provider or nutritionist for a sustainable plan.
Combine with Lifestyle Changes: Pair dietary changes with regular chiropractic visits, exercise, and stress management techniques like meditation for optimal health.
The Importance of Patient Communication
Clear communication between healthcare providers and patients is essential for successful outcomes. Educating patients about their condition, treatment options, and lifestyle changes empowers them to take an active role in their recovery, improving adherence to treatment plans (El Paso Back Clinic, 2025b).
Conclusion
Musculoskeletal pain can significantly impact daily life, but integrative approaches like chiropractic care and anti-inflammatory diets offer a natural, effective solution. Chiropractic adjustments address structural and neurological issues, while anti-inflammatory foods like garlic reduce systemic inflammation and support immune function, creating a synergistic effect that promotes healing. Additional nonsurgical treatments, such as targeted exercises, massage therapy, and acupuncture, further enhance pain relief and prevent long-term complications. Garlic, with its potent anti-inflammatory and immune-boosting properties, is an accessible and affordable addition to any pain management diet.
This holistic model, combining evidence-based chiropractic care with dietary and lifestyle interventions, empowers individuals to manage pain and improve overall health. Whether dealing with chronic back pain, arthritis, or post-MVA injuries, exploring chiropractic care and an anti-inflammatory diet can unlock the body’s natural healing potential for lasting relief.
References
Ahmed, T., Wang, R., & Chen, W. (2021). Black garlic and its bioactive compounds on human health diseases: A review. Molecules, 26(16), 5028. https://doi.org/10.3390/molecules26165028
Dragan, S., Șerban, M. C., Damian, G., Buleu, F., Valcovici, M., & Christodorescu, R. (2020). Dietary patterns and interventions to alleviate chronic pain. Nutrients, 12(9), 2510. https://doi.org/10.3390/nu12092510
Imaizumi, V. M., Queiroz, N. P., & Berretta, A. A. (2023). Garlic: A systematic review of the effects on cardiovascular diseases. Critical Reviews in Food Science and Nutrition, 63(24), 6797–6819. https://doi.org/10.1080/10408398.2022.2043821
Liu, C. T., Hse, H., Lii, C. K., Chen, P. S., & Sheen, L. Y. (2007). Does garlic have a role as an antidiabetic agent? Molecular Nutrition & Food Research, 51(11), 1353–1364. https://doi.org/10.1002/mnfr.200700082
Quesada, I., de Paola, M., & Álvarez, C. (2020). Effect of garlic’s active constituents in inflammation, obesity, and cardiovascular disease. Current Hypertension Reports, 22(1), 6. https://doi.org/10.1007/s11906-019-1009-9
Rawson, E. S., Miles, M. P., & Larson-Meyer, D. E. (2018). Dietary supplements for health, adaptation, and recovery in athletes. International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 188–199. https://doi.org/10.1123/ijsnem.2017-0340
Sala-Climent, M., López-García, E., & Alemany, M. (2023). The effect of an anti-inflammatory diet on chronic pain: A pilot study. Frontiers in Nutrition, 10, 1205526. https://doi.org/10.3389/fnut.2023.120552
Unlock the secrets of healthy foods & vitamins support spinal health to enhance your body’s support system and prevent discomfort.
Chiropractic Care and Nutrition: A Comprehensive Guide to Spinal Health and Musculoskeletal Pain Relief
Introduction
Picture this: you’re driving along, minding your own business, when wham!—a fender-bender leaves you with a nagging pain in your neck that just won’t quit. Or maybe you’re an avid cyclist, pedaling your way to glory, only to take a tumble and end up with a sore back that makes every step feel like a chore. Whether it’s a motor vehicle accident (MVA), a sports mishap, or just the wear and tear of daily life, musculoskeletal pain, especially in the spine, can throw a wrench into your wellness journey. But fear not! There’s a dynamic duo that can help you bounce back: chiropractic care and nutrition. Yes, that’s right—adjusting your spine and tweaking your diet can work wonders for your body, and we’re here to break it all down for you.
In this comprehensive guide, we’ll dive into how chiropractic care, led by experts like Dr. Alexander Jimenez, DC, APRN, FNP-BC, at El Paso Back Clinic, can team up with nutrient-packed foods and vitamins to soothe spinal and musculoskeletal pain, boost energy, and strengthen your bones. We’ll explore the science behind why these approaches work, sprinkle in some clinical insights, and even highlight Dr. Jimenez’s unique role in personal injury cases in El Paso. Plus, we’ll toss in a bit of humor to keep things light—because who said healing can’t come with a smile? Let’s get started on your path to feeling like a superhero, minus the cape (but maybe with a smoothie in hand).
The Musculoskeletal System and Spinal Health: The Backbone of Your Body
The musculoskeletal system is like the scaffolding of a building—it holds everything together, keeps you upright, and lets you move like you’re dancing to your favorite tune. At the heart of this system is your spine, a marvel of engineering made up of 33 vertebrae, 220 ligaments, and numerous muscles and nerves working together to keep you balanced and mobile. But when something goes wrong—like a car accident, a bad fall, or even poor posture from too many Netflix marathons—the spine can take a hit, leading to pain, stiffness, and a general feeling of “ugh.”
How the Spine Gets Stressed
The spine is a complex structure that supports your body’s weight, protects your spinal cord, and allows for a wide range of movements. However, it’s vulnerable to injuries from:
Motor Vehicle Accidents (MVAs): Even a minor fender-bender can cause whiplash, where the neck jerks forward and backward, straining muscles and ligaments (El Paso Back Clinic, n.d.-a).
Sports Injuries: Cyclists, for example, face risks like collisions or falls that can jar the spine and lead to issues like herniated discs or muscle strains (El Paso Back Clinic, n.d.-b).
Everyday Wear and Tear: Poor posture, repetitive motions, or carrying a heavy backpack can misalign the spine, causing discomfort over time.
When the spine is out of alignment or injured, it can lead to musculoskeletal pain, inflammation, and reduced mobility. This is where chiropractic care comes in, acting like a mechanic for your body’s framework.
Chiropractic Care: The Art of Alignment
Chiropractic care focuses on restoring the spine’s alignment and improving the function of the musculoskeletal system. Dr. Alexander Jimenez, a distinguished chiropractor in El Paso, uses a variety of techniques to address issues like:
Spinal Adjustments: Gentle manipulations to correct misalignments, reduce nerve pressure, and relieve pain.
Trigger Point Therapy: Targeting tight muscle knots to ease tension, especially after MVAs (El Paso Back Clinic, n.d.-c).
Joint and Biomechanical Restoration: Techniques to improve joint mobility and stability, helping you move freely again (El Paso Back Clinic, n.d.-d).
These methods don’t just mask pain—they address the root cause, helping your body heal naturally. Dr. Jimenez’s approach is backed by advanced imaging and diagnostic evaluations, ensuring precise treatment plans tailored to each patient’s needs (Jimenez, n.d.).
References:
El Paso Back Clinic. (n.d.-a). Understanding whiplash-associated disorders from motor vehicle accidents: Causes, treatments, and recovery. Retrieved from https://elpasobackclinic.com/
El Paso Back Clinic. (n.d.-b). Common types of bicycle accidents and the role of chiropractic and integrative medicine in recovery. Retrieved from https://elpasobackclinic.com/
El Paso Back Clinic. (n.d.-c). Motor vehicle accident recovery: The role of massage therapy and chiropractic care. Retrieved from https://elpasobackclinic.com/
El Paso Back Clinic. (n.d.-d). Chiropractic care for joint and biomechanical restoration: A comprehensive guide. Retrieved from https://elpasobackclinic.com/
Nutrition: Fueling Your Spine and Musculoskeletal Recovery
If chiropractic care is the mechanic fixing your spine, think of nutrition as the high-octane fuel that keeps your engine running smoothly. The foods you eat and the vitamins you take play a massive role in reducing inflammation, boosting energy, and supporting bone health—key factors in managing musculoskeletal pain.
Why Nutrition Matters for Spinal Health
Your spine and muscles need specific nutrients to stay strong and resilient. Here’s how a well-balanced diet can help:
Reducing Inflammation: Chronic inflammation can worsen musculoskeletal pain, especially after injuries like MVAs or sports accidents. Anti-inflammatory foods can calm this fire, easing discomfort (El Paso Back Clinic, n.d.-e).
Supporting Bone Health: Your vertebrae rely on strong bones to function properly. Nutrients like calcium, vitamin D, and magnesium are essential for bone density and preventing conditions like osteoporosis.
Boosting Energy: Injuries can leave you feeling drained, but nutrient-dense foods provide the energy needed for recovery and daily activities (El Paso Chiropractor Blog, 2017).
Dr. Jimenez emphasizes that small dietary changes can make a big difference in your health and wellness journey. Let’s explore some key foods and vitamins that can supercharge your recovery.
Top Foods for Energy and Spinal Health
According to Dr. Jimenez’s insights, certain foods can provide the energy and nutrients needed to support spinal health and musculoskeletal recovery (El Paso Chiropractor Blog, 2017). Here are some standouts:
Oats and Whole Grains: These are packed with complex carbohydrates, providing steady energy for physical activity and recovery. A scoping review on cereals highlights their role in delivering essential nutrients like B vitamins, which support nerve health (Meltzer et al., 2023).
Fatty Fish (Salmon, Mackerel): Rich in omega-3 fatty acids, these fish reduce inflammation, easing joint and muscle pain. Omega-3s also support nerve function, crucial for spinal health.
Leafy Greens (Spinach, Kale): Loaded with calcium and magnesium, these greens strengthen bones and relax muscles, reducing spasms that can worsen pain.
Nuts and Seeds (Almonds, Chia Seeds): These provide healthy fats and magnesium, supporting muscle repair and bone health.
Coconut Water: A natural hydrator, coconut water replenishes electrolytes lost during exercise or injury recovery, keeping muscles functioning properly (Kalman et al., 2012).
Essential Vitamins for Musculoskeletal Health
Vitamins are like the sidekicks that make your recovery journey smoother. Here are the key players:
Vitamin D: Enhances calcium absorption, strengthening bones and preventing fractures. Low vitamin D levels are linked to increased pain sensitivity (Shipton & Shipton, 2015).
Vitamin C: Supports collagen formation, which is vital for repairing ligaments and tendons around the spine. It also acts as an antioxidant, fighting inflammation.
Vitamin B Complex: B vitamins, especially B6 and B12, support nerve health, reducing pain from conditions like sciatica or pinched nerves.
Magnesium: Helps relax muscles and prevent cramps, which can exacerbate spinal pain.
Incorporating these nutrients into your diet doesn’t have to be a chore. A smoothie with spinach, berries, and a splash of coconut water can be a tasty way to hit multiple targets at once. Plus, it’s a lot more fun than swallowing a handful of pills!
Clinical Rationale: Why It Works
Dr. Jimenez explains that combining chiropractic care with proper nutrition creates a synergistic effect. Chiropractic adjustments correct structural issues, while nutrients like omega-3s and vitamin D reduce inflammation and support tissue repair. For example, a study on carbohydrate intake found that it enhances muscle recovery and performance, which complements chiropractic efforts to restore mobility (Burke et al., 2022). Similarly, hydration from drinks like coconut water supports muscle function, making chiropractic treatments more effective (Kalman et al., 2012).
El Paso Back Clinic. (n.d.-e). Chiropractic care benefits for musculoskeletal inflammation. Retrieved from https://elpasobackclinic.com/
Meltzer, K. R., et al. (2023). Cereals and cereal products – a scoping review for Nordic Nutrition Recommendations 2023. PubMed. https://pubmed.ncbi.nlm.nih.gov/37377303/
Shipton, E. A., & Shipton, E. E. (2015). Vitamin D and pain: Vitamin D and its role in the aetiology and maintenance of chronic pain states and associated comorbidities. PubMed. https://pubmed.ncbi.nlm.nih.gov/25907654/
Burke, L. M., et al. (2022). The effect of carbohydrate intake on strength and resistance training performance: A systematic review. PubMed. https://pubmed.ncbi.nlm.nih.gov/35241124/
Dr. Alexander Jimenez: El Paso’s Personal Injury Expert
In El Paso, when accidents happen—whether it’s a rear-end collision on I-10 or a wipeout on a mountain bike—Dr. Alexander Jimenez is the go-to expert for personal injury recovery. With his extensive credentials as a chiropractor, advanced practice registered nurse, and family nurse practitioner, Dr. Jimenez brings a unique blend of medical and legal expertise to the table (Jimenez, n.d.).
The Role of Chiropractic Care in Personal Injury Cases
Personal injury cases, like those from MVAs or 18-wheeler accidents, often involve complex musculoskeletal injuries. Dr. Jimenez uses advanced imaging (like X-rays and MRIs) and diagnostic evaluations to pinpoint the exact nature of these injuries, from whiplash-associated disorders (WAD) to herniated discs (El Paso Back Clinic, n.d.-f). His dual-scope approach—combining chiropractic techniques with medical insights—ensures comprehensive care that addresses both immediate pain and long-term recovery.
For example, after an 18-wheeler accident, patients may suffer from severe spinal trauma. Dr. Jimenez employs spinal adjustments, trigger point therapy, and durable medical equipment (like braces or supports) to stabilize the spine and promote healing (El Paso Back Clinic, n.d.-g). His ability to document injuries with precision also makes him a vital liaison between patients, legal teams, and insurance providers, ensuring that medical records support compensation claims.
Why El Paso Trusts Dr. Jimenez
Dr. Jimenez’s reputation in El Paso stems from his holistic approach. He doesn’t just treat the injury—he looks at the whole person, incorporating nutrition, lifestyle changes, and even workplace exercise “snacks” (like stair-climbing breaks) to enhance recovery (Hamer et al., 2023). His clinic’s integrative team, including nutritionists and acupuncturists, works together to create personalized treatment plans that get patients back on their feet—literally and figuratively.
El Paso Back Clinic. (n.d.-f). Auto accident insights for safe driving and recovering from WAD. Retrieved from https://elpasobackclinic.com/
El Paso Back Clinic. (n.d.-g). 18-wheeler accidents and their impact on musculoskeletal and spinal health. Retrieved from https://elpasobackclinic.com/
Hamer, M., et al. (2023). Exercise in the workplace: Examining the receptivity of practical and time-efficient stair-climbing “exercise snacks”. PubMed. https://pubmed.ncbi.nlm.nih.gov/37377304/
Specific Musculoskeletal Issues and Chiropractic Solutions
Let’s zoom in on five common musculoskeletal issues and how chiropractic care, paired with nutrition, can help. Think of this as your playbook for tackling pain and getting back to your best self.
1. Sciatica
What It Is: Sciatica is that pesky pain that shoots down your leg from a pinched nerve in your lower back, often caused by a herniated disc or spinal misalignment.
Chiropractic Fix: Dr. Jimenez uses spinal adjustments to realign the spine, relieving pressure on the sciatic nerve. Trigger point therapy can also ease muscle tension that contributes to the pain (El Paso Back Clinic, n.d.-c).
Nutrition Boost: Anti-inflammatory foods like salmon and turmeric can reduce nerve inflammation, while magnesium-rich foods (like almonds) help relax muscles.
2. Whiplash
What It Is: Whiplash happens when your neck snaps back and forth, often in MVAs, straining muscles and ligaments.
Chiropractic Fix: Gentle neck adjustments and massage therapy restore mobility and reduce pain. Dr. Jimenez uses diagnostic imaging to assess the extent of the injury (El Paso Back Clinic, n.d.-f).
Nutrition Boost: Vitamin C-rich foods (like oranges) support collagen repair in damaged ligaments, while coconut water keeps you hydrated for optimal recovery (Kalman et al., 2012).
3. Herniated Discs
What It Is: A herniated disc occurs when the soft center of a spinal disc bulges out, pressing on nerves and causing pain.
Chiropractic Fix: Spinal decompression and adjustments reduce disc pressure, while biomechanical restoration strengthens supporting muscles (El Paso Back Clinic, n.d.-d).
Nutrition Boost: Calcium and vitamin D (from dairy or fortified plant milk) strengthen spinal bones, preventing further disc issues.
4. Joint Inflammation
What It Is: Inflammation in joints, like the knees or shoulders, can stem from injuries or overuse, limiting mobility.
Chiropractic Fix: Joint manipulations improve alignment and reduce inflammation, complemented by integrative therapies like acupuncture (El Paso Back Clinic, n.d.-e).
Nutrition Boost: Omega-3s from fatty fish and antioxidants from berries combat inflammation, supporting chiropractic efforts.
5. Muscle Strains
What It Is: Overstretched or torn muscles, common in sports injuries or accidents, cause pain and weakness.
Chiropractic Fix: Massage therapy and adjustments restore muscle balance and improve blood flow to the injured area (El Paso Back Clinic, n.d.-c).
Nutrition Boost: Protein-rich foods (like eggs or plant-based proteins) aid muscle repair, while B vitamins support nerve recovery (Meltzer et al., 2023).
References:
El Paso Back Clinic. (n.d.-c). Motor vehicle accident recovery: The role of massage therapy and chiropractic care. Retrieved from https://elpasobackclinic.com/
El Paso Back Clinic. (n.d.-d). Chiropractic care for joint and biomechanical restoration: A comprehensive guide. Retrieved from https://elpasobackclinic.com/
El Paso Back Clinic. (n.d.-e). Chiropractic care benefits for musculoskeletal inflammation. Retrieved from https://elpasobackclinic.com/
El Paso Back Clinic. (n.d.-f). Auto accident insights for safe driving and recovering from WAD. Retrieved from https://elpasobackclinic.com/
Meltzer, K. R., et al. (2023). Cereals and cereal products – a scoping review for Nordic Nutrition Recommendations 2023. PubMed. https://pubmed.ncbi.nlm.nih.gov/37377303/
Eating Right To Feel Better- Video
Practical Tips for Incorporating Chiropractic Care and Nutrition
Ready to take charge of your spinal health? Here are some actionable tips to combine chiropractic care with nutrition for maximum impact:
Schedule Regular Chiropractic Visits: Work with a chiropractor like Dr. Jimenez to create a personalized treatment plan. Regular adjustments can prevent small issues from becoming big problems.
Eat a Rainbow: Fill your plate with colorful fruits and veggies to get a range of vitamins and antioxidants. A spinach salad with salmon and a sprinkle of chia seeds is a spine-friendly meal.
Stay Hydrated: Sip on coconut water or water throughout the day to keep muscles and joints lubricated (Kalman et al., 2012).
Supplement Wisely: Consider a vitamin D or omega-3 supplement if your diet falls short, but consult with a healthcare provider first.
Move Smart: Incorporate low-impact exercises like walking or stair-climbing “exercise snacks” to support spinal health without overdoing it (Hamer et al., 2023).
Listen to Your Body: If you’re in pain after an accident, don’t wait—seek chiropractic care and nutritional guidance to start healing ASAP.
Hamer, M., et al. (2023). Exercise in the workplace: Examining the receptivity of practical and time-efficient stair-climbing “exercise snacks”. PubMed. https://pubmed.ncbi.nlm.nih.gov/37377304/
The Legal Side: Dr. Jimenez as a Liaison in Personal Injury Cases
Personal injury cases, like those from MVAs or 18-wheeler accidents, require more than just medical treatment—they need clear documentation to support legal claims. Dr. Jimenez excels in this area, acting as a bridge between medical care and legal processes. His use of advanced imaging and dual-scope procedures ensures that injuries are thoroughly evaluated and documented, providing critical evidence for attorneys and insurance companies (El Paso Back Clinic, n.d.-g).
For example, in cases of whiplash or spinal trauma, Dr. Jimenez’s detailed reports can clarify the extent of injuries, helping victims secure fair compensation. His expertise makes him a trusted figure in El Paso’s personal injury community, ensuring patients get both the care and justice they deserve.
References:
El Paso Back Clinic. (n.d.-g). 18-wheeler accidents and their impact on musculoskeletal and spinal health. Retrieved from https://elpasobackclinic.com/
Conclusion
Chiropractic care and nutrition are powerful allies in the fight against musculoskeletal pain and spinal issues. By addressing structural misalignments with chiropractic techniques and fueling your body with nutrient-rich foods, you can reduce pain, boost energy, and strengthen your bones for a healthier, more vibrant life. Dr. Alexander Jimenez and the team at El Paso Back Clinic offer a holistic approach that combines cutting-edge treatments with practical dietary advice, tailored to your unique needs. Whether you’re recovering from a car accident, a sports injury, or just want to feel better, these strategies can pave the way to lasting wellness.
Disclaimer: This blog post is intended for informational purposes only and should not be taken as medical advice. Always consult with a qualified healthcare provider, such as a chiropractor or nutritionist, before starting any new treatment or dietary plan. The information provided is based on clinical insights and research, but is not a substitute for professional medical guidance. For personalized care, contact El Paso Back Clinic at 915-850-0900 or visit https://elpasobackclinic.com/.
El Paso Back Clinic. (n.d.-a). Understanding whiplash-associated disorders from motor vehicle accidents: Causes, treatments, and recovery. Retrieved from https://elpasobackclinic.com/
El Paso Back Clinic. (n.d.-b). Common types of bicycle accidents and the role of chiropractic and integrative medicine in recovery. Retrieved from https://elpasobackclinic.com/
El Paso Back Clinic. (n.d.-c). Motor vehicle accident recovery: The role of massage therapy and chiropractic care. Retrieved from https://elpasobackclinic.com/
El Paso Back Clinic. (n.d.-d). Chiropractic care for joint and biomechanical restoration: A comprehensive guide. Retrieved from https://elpasobackclinic.com/
El Paso Back Clinic. (n.d.-e). Chiropractic care benefits for musculoskeletal inflammation. Retrieved from https://elpasobackclinic.com/
El Paso Back Clinic. (n.d.-f). Auto accident insights for safe driving and recovering from WAD. Retrieved from https://elpasobackclinic.com/
El Paso Back Clinic. (n.d.-g). 18-wheeler accidents and their impact on musculoskeletal and spinal health. Retrieved from https://elpasobackclinic.com/
Meltzer, K. R., et al. (2023). Cereals and cereal products – a scoping review for Nordic Nutrition Recommendations 2023. PubMed. https://pubmed.ncbi.nlm.nih.gov/37377303/
Shipton, E. A., & Shipton, E. E. (2015). Vitamin D and pain: Vitamin D and its role in the aetiology and maintenance of chronic pain states and associated comorbidities. PubMed. https://pubmed.ncbi.nlm.nih.gov/25907654/
Burke, L. M., et al. (2022). The effect of carbohydrate intake on strength and resistance training performance: A systematic review. PubMed. https://pubmed.ncbi.nlm.nih.gov/35241124/
Hamer, M., et al. (2023). Exercise in the workplace: Examining the receptivity of practical and time-efficient stair-climbing “exercise snacks”. PubMed. https://pubmed.ncbi.nlm.nih.gov/37377304/
Can incorporating sauerkraut into one’s diet help promote healthy gut bacteria?
Sauerkraut
Sauerkraut, a fermented cabbage food, is a great source of probiotics and fiber, both of which can contribute to gut health. It’s a living food containing various microbial strains and can help improve digestion, reduce inflammation, and improve overall gut health. (Shahbazi R. et al., 2021)
Fermented foods like sauerkraut have live cultures that promote the growth of beneficial probiotics, bacteria that provide powerful health benefits. Probiotics also help make foods more digestible, increasing the gut’s ability to absorb the vitamins and minerals they contain. A study found that fermented cabbage may help protect intestinal cells from inflammatory damage more than raw cabbage. (Wei L., & Marco M. L., 2025)
Homemade sauerkraut likely contains more live cultures than store-bought since processing may destroy some of the healthy bacteria. (National Institutes of Health Office of Dietary Supplements, 2023) Depending on which supplement is chosen, sauerkraut may have a greater diversity of probiotic strains. This is because an oral supplement has a known quantity and strain of probiotics. Individuals who want to add probiotics to their diet for potential gut health benefits should take a food-first approach, which is generally recommended over oral supplements. (National Institutes of Health, 2025)
Look at the Benefits
Probiotics
Sauerkraut contains lactic acid bacteria, which are beneficial bacteria that can help support the immune system and reduce inflammation. (Healthline, 2023)
Fiber
Sauerkraut is a robust source of fiber, which aids in digestion and can help you feel full longer.
Digestion
The probiotics in sauerkraut can improve digestion by promoting a healthy gut microbiome. (Medical News Today, 2023)
Consult with a doctor before adding sauerkraut to your diet if you are taking monoamine oxidase inhibitors (MAOIs).
Start small and learn how you like to eat sauerkraut, which can be as a condiment, side dish, or sandwich ingredient.
Injury Medical Chiropractic and Functional Medicine Clinic
As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Body In Balance: Chiropractic, Fitness, and Nutrition
References
Shahbazi, R., Sharifzad, F., Bagheri, R., Alsadi, N., Yasavoli-Sharahi, H., & Matar, C. (2021). Anti-Inflammatory and Immunomodulatory Properties of Fermented Plant Foods. Nutrients, 13(5), 1516. https://doi.org/10.3390/nu13051516
Healthline. (2023). 8 Surprising Benefits of Sauerkraut (Plus How to Make It). https://www.healthline.com/nutrition/benefits-of-sauerkraut#nutrients
Medical News Today. (2023). What are the benefits of eating sauerkraut? https://www.medicalnewstoday.com/articles/health-benefits-of-sauerkraut
Wei, L., & Marco, M. L. (2025). The fermented cabbage metabolome and its protection against cytokine-induced intestinal barrier disruption of Caco-2 monolayers. Applied and environmental microbiology, e0223424. Advance online publication. https://doi.org/10.1128/aem.02234-24
National Institutes of Health Office of Dietary Supplements. (2023). Probiotics. Retrieved from https://ods.od.nih.gov/factsheets/Probiotics-Consumer/
National Institutes of Health. (2025). Probiotics. Retrieved from https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/
U.S. Department of Agriculture. (2018). Sauerkraut, canned, solids and liquids. Retrieved from https://fdc.nal.usda.gov/food-details/169279/nutrients
Find out why cauliflower is a must-have in your kitchen. From recipes to health benefits, learn all about cauliflower.
Introduction
Throughout their path toward health and wellbeing, many people throughout the globe want to include nutrient-dense meals for energy. Eating a lot of fruits and vegetables is one of the greatest methods for many individuals to do this. In addition to having many vitamins and minerals that the body needs, many fruits and vegetables may help lessen the overlapping pain-like sensations that lead to the development of chronic problems. Problems with the intestines, muscles, and essential organs start to play a part when environmental influences start to become a part of a person’s daily routine, which results in pain-like sensations. In order to facilitate the transition to a healthy lifestyle, many people look for non-surgical therapies that include a personalized treatment plan and nutritional component. One of them is consuming cauliflower, a vegetable. The nutritional benefits of cauliflower, its definition, how it supports the body, and simple dishes to include in a tasty, nutritious diet are all covered in today’s post.
What Is Cauliflower?
Known for being a humble vegetable with its pale appearance, the cauliflower is a powerhouse full of nutrients. It can become the most versatile vegetable to be added to any diet. As part of the Brassicaceae family, cauliflower falls in line with cruciferous vegetables like broccoli, Brussels sprouts, kale, and cabbage that contribute a significant amount of dietary intake to human health due to being low in calories while providing a diverse range of macronutrients. (Zhang et al., 2025) Additionally, cauliflower can come in various colors and be filled with multiple nutrients that benefit the body, including white, green, purple, and orange.
Nutritional Value of Cauliflower
Whether people want to improve their health, lose weight, or add more plant-based variety to their meals, cauliflower deserves a prominent place on their plate. One cup of chopped cauliflower, which is about 107 grams, includes:
Calories: 27
Total Carbohydrates: 5 g
Dietary Fiber: 2.1g
Sugar: 2 g
Protein: 2.1 g
Total Fat: 0.3 g
Saturated Fat: 0.1g
Trans Fat Regulation: 0g
Cholesterol: 0g
Sodium: 32mg
Potassium: 320mg
Vitamin C: 85% of the Daily Value (DV)
Iron: 2% of DV
Vitamin B6: 10% of DV
Magnesium: 4% of DV
Calcium: 2% of DV
Additionally, cauliflower is rich in phytonutrients, particularly glucosinolates and sulforaphane, which have neuroprotective and anticancer agents that can reduce neuroinflammation in the body. (Otoo & Allen, 2023)
Eating Right To Feel Better- Video
How Cauliflower Helps The Body
When it comes to the body, cauliflower can provide various nutrients that the body needs to provide energy and help with normal functioning. Incorporating cauliflower into a healthy diet can help reduce overlapping risk profiles like obesity and hypertension, which can cause individuals to experience pain and discomfort. (Madsen et al., 2023)
Supports Immune Function & Digestive Health
Cauliflower has a high vitamin C content that can help boost the immune defense response by being an antioxidant to protect against cell damage within the body. Since cauliflower is a cruciferous vegetable, it has many phytochemicals, including vitamins, carotenoids, fibers, and other nutrient compounds, to protect the body against reactive oxygen species (ROS) damage. (Ahmed & Ali, 2013) Additionally, with its nutrient components, cauliflower can help support gut health by aiding regular bowel movements. As a cruciferous vegetable, it feeds the beneficial gut bacteria to promote a healthy microbiome balance. This is due to cauliflower containing glucosinolates (GLS), a chemical compound in plants in the Brassicaceae family. GLS, when served in various dishes, contains anti-obesity effects and pro-healthy compounds to benefit the body’s gut system. (Sikorska-Zimny & Beneduce, 2021)
Reduces Inflammation & Oxidative Stress
When inflammation and oxidative stress occur in the body, many people don’t often realize that many environmental factors play a part in their development. While inflammation is the body’s natural response, chronic inflammation can correlate with oxidative stress, causing the body to develop musculoskeletal and gut issues. When oxidative stress is associated with chronic inflammation, it can impact the body’s central nervous system, causing the neuron signals to affect the gut system by increasing bad bacteria in the gastrointestinal system. (Shandilya et al., 2022) Consuming cauliflower in various dishes can help reduce the oxidative damage and inflammation correlated with chronic body issues.
Simple & Delicious Cauliflower Recipes
Since cauliflower has a mild flavor and versatile texture, it can be easily incorporated into numerous dishes that are not only delicious but also nutritious. Below are a few simple and easy recipes that many people can try:
Cauliflower Rice
Cauliflower rice is a low-carb, grain-free substitute for rice
How to make:
Start by grating raw cauliflower with a grater or pulse it in the food processor until it resembles rice grains.
Then, for 5 minutes, add olive oil, garlic, salt, and pepper to the cauliflower grains and sauté in a pan.
You can use various sauces and herbs to enhance the cauliflower rice for extra flavor.
Cauliflower Pizza Crust
Individuals with gluten allergies or sensitivity can make this pizza crust with cauliflower.
How to make:
Start by steaming and mashing a head of cauliflower, transferring it to cheesecloth, and squeezing out the excess water.
Then, add one egg, shredded mozzarella, seasoning, and cauliflower to a mixing bowl and mix. This should resemble dough.
Take the cauliflower dough and shape it into a crust.
Bake at 400°F (200°C) for at least 15 minutes, then remove it from the oven.
Then add your favorite toppings on the cauliflower pizza crust, and bake again.
Cauliflower Buffalo Bites
As a healthier alternative to chicken wings, they can be perfect for your next party.
How to make:
Toss cauliflower florets in flour and spices, and bake at 425°F (220°C) for 20 minutes.
Toss in buffalo sauce and bake for another 10 minutes. Serve with celery and light ranch.
Final Thoughts
More than just a simple white vegetable, cauliflower is a superfood full of nutrients and antioxidants that can be used in a variety of recipes and diets. A nutritious diet that includes cauliflower may provide the body with the vital vitamins, antioxidants, and nutrients it needs to function at its best. This cruciferous vegetable gives the body the energy it needs and may be a great way to add veggies to a nutritious meal.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of assessing individuals and incorporating cauliflower into their dietary needs. When asking important questions to our associated medical providers, we advise patients to incorporate numerous vegetables like cauliflower into their foods to provide energy and nutrients to their bodies in their customized treatment plan. Dr. Alex Jimenez, D.C., uses this information as an academic service. Disclaimer.
References
Ahmed, F. A., & Ali, R. F. M. (2013). Bioactive Compounds and Antioxidant Activity of Fresh and Processed White Cauliflower. BioMed Research International, 2013, 1-9. https://doi.org/10.1155/2013/367819
Madsen, H., Sen, A., & Aune, D. (2023). Fruit and vegetable consumption and the risk of hypertension: a systematic review and meta-analysis of prospective studies. Eur J Nutr, 62(5), 1941-1955. https://doi.org/10.1007/s00394-023-03145-5
Otoo, R. A., & Allen, A. R. (2023). Sulforaphane’s Multifaceted Potential: From Neuroprotection to Anticancer Action. Molecules, 28(19), 6902. https://doi.org/10.3390/molecules28196902
Shandilya, S., Kumar, S., Kumar Jha, N., Kumar Kesari, K., & Ruokolainen, J. (2022). Interplay of gut microbiota and oxidative stress: Perspective on neurodegeneration and neuroprotection. J Adv Res, 38, 223-244. https://doi.org/10.1016/j.jare.2021.09.005
Sikorska-Zimny, K., & Beneduce, L. (2021). The Metabolism of Glucosinolates by Gut Microbiota. Nutrients, 13(8), 2750. https://doi.org/10.3390/nu13082750
Embrace tofu in your meals for a healthy alternative. Discover its uses and benefits in a balanced diet today.
Introduction
When it comes to improving one’s health and well-being, consuming the correct quantity of nutrient-dense meals not only feeds the body but also gives the musculoskeletal, cardiovascular, and gastrointestinal systems, to mention a few, more nutrients. Minor dietary adjustments may reduce the overlapping risk profiles that environmental variables might produce, which can result in discomfort and agony. Small dietary adjustments may also increase protein intake to support musculoskeletal development and lessen the body’s cardiovascular problems. Tofu is among the most nutrient-dense and adaptable proteins. Today’s article will cover several forms of tofu, their nutritional content, cardiovascular health benefits, and how to include them in a balanced diet.
What Is Tofu?
Made from a soybean slurry and pressed into a solid block, tofu or bean curd is a century-old food from China that has become a staple in East Asia. This versatile food has become a staple source of protein that is becoming more popular globally due to its cooking adaptability and impressive nutritional profile. Tofu comes from soybean seeds as it is bioactive, consisting of soaking, draining, and grinding to a gelatinous block filled with abundant beneficial lipids. Bioactive compounds become a great source of plant-based protein for many individuals. (Dang et al., 2023)
Nutritional Value of Tofu
Since tofu is a great meat alternative for those seeking a plant-based or low-saturated-fat diet as a typical 0.25 block of firm tofu with a serving of 116 grams provides:
Protein: 9g
Calories: 88
Fat: 6g
Saturated Fat: 0.8g
Carbohydrates: 2.2g
Dietary Fibers: 0.3g
Sodium: 8g
Potassium: 140mg
Iron: 34% DV (Daily Value)
Calcium: 40% DV (Daily Value)
Magnesium: 8% DV (Daily Value)
Vitamin B6: 5% DV (Daily Value)
Additionally, the soybean from which tofu is made is a legume that contains no cholesterol, is low in saturated fats, and contains all eight essential amino acids (Montgomery, 2003), making it very appealing to cardiovascular patients.
The Healing Diet: Combat Inflammation & Embrace Wellness- Video
Tofu & Cardiovascular Health
Many do not realize that tofu will benefit cardiovascular health when incorporated into their protein intake. By incorporating tofu into a cardiovascular diet, many will notice lower LDL (low-density lipoprotein) cholesterol. This is due to the hypocholesterolemic effects of the soy protein in tofu. (Messina, 2016) Additionally, tofu has isoflavones that can promote cell proliferation in the body while acting as an antioxidant that can exert anti-inflammatory properties. (Rizzo et al., 2023) Some of the potential benefits of incorporating tofu to support cardiovascular health include:
Rich with healthy heart fats
Reduce cholesterol
Provides support to blood pressure
Weight management
Additionally, with its associated phytochemicals, tofu can help improve lipid profiles when people substitute animal protein with soy to reduce cardiovascular diseases like coronary heart disease and control blood cholesterol levels. (Erdman, 2000)
Types of Tofu
Now, for individuals trying to figure out how to incorporate tofu into various cooking methods and different recipes since it comes in a variety of textures:
Silken Tofu: Silken tofu has a soft and creamy texture, ideal for smoothies, dressings, or desserts.
Soft Tofu: Soft tofu is slightly firmer than silken and similar to Jello. It works well in soups or scrambles.
Firm Tofu: Firm tofu holds its shape well; perfect for stir-fries, grilling, or baking.
Extra-Firm Tofu: Extra-firm tofu is dense and chewy, perfect for recipes that require a desired meatier texture, and best for frying.
Fermented Tofu: Fermented tofu is a preserved, tangy tofu used as a condiment or flavor enhancer in food dishes.
Is Tofu A Good Protein Source?
Tofu can be an excellent alternative to animal protein for vegans or vegetarians looking to reduce their meat intake. Many individuals can incorporate tofu as part of their diet for protein intake to maintain muscle strength and repair due to its essential amino acids that the body needs to function throughout the day.
Adding Tofu Into A Diet?
Tofu is incredibly adaptable as part of a person’s diet as it can absorb the flavors of the ingredients it’s cooked with. Tofu can be boiled, fried, or steamed into healthy dishes while allowing the individual to think more about their nutrition and encouraging them to consider the changes to incorporate in their food habits. (Eze et al., 2018)
Final Thoughts
More than simply an animal protein alternative, tofu is a heart-smart, nutrient-dense meal that can be included into a variety of diets and promote cardiovascular health. Tofu may be included into meals for many individuals who are thinking about increasing their protein intake. This might be their answer to eating healthily and leading a healthier life because of its isoflavones, vital amino acids, and cardiovascular health support.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of assessing individuals dealing with cardiovascular issues and are looking for natural alternatives to incorporate plant-based foods into a healthy diet. When asking important questions to our associated medical providers, we advise patients to incorporate tofu into their diet to reduce the effects of cardiovascular disorders related to the body. Dr. Alex Jimenez, D.C., uses this information as an academic service. Disclaimer.
References
Dang, Y., Ren, J., Guo, Y., Yang, Q., Liang, J., Li, R., Zhang, R., Yang, P., Gao, X., & Du, S. K. (2023). Structural, functional properties of protein and characteristics of tofu from small-seeded soybeans grown in the Loess Plateau of China. Food Chem X, 18, 100689. https://doi.org/10.1016/j.fochx.2023.100689
Erdman, J. W., Jr. (2000). AHA Science Advisory: Soy protein and cardiovascular disease: A statement for healthcare professionals from the Nutrition Committee of the AHA. Circulation, 102(20), 2555-2559. https://doi.org/10.1161/01.cir.102.20.2555
Eze, N. M., Okwume, U. G., Eseadi, C., Udenta, E. A., Onyeke, N. G., Ugwu, E. N., Akubue, B. N., Njoku, H. A., & Ezeanwu, A. B. (2018). Acceptability and consumption of tofu as a meat alternative among secondary school boarders in Enugu State, Nigeria: Implications for nutritional counseling and education. Medicine (Baltimore), 97(45), e13155. https://doi.org/10.1097/MD.0000000000013155
Messina, M. (2016). Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients, 8(12). https://doi.org/10.3390/nu8120754
Rizzo, J., Min, M., Adnan, S., Afzal, N., Maloh, J., Chambers, C. J., Fam, V., & Sivamani, R. K. (2023). Soy Protein Containing Isoflavones Improves Facial Signs of Photoaging and Skin Hydration in Postmenopausal Women: Results of a Prospective Randomized Double-Blind Controlled Trial. Nutrients, 15(19). https://doi.org/10.3390/nu15194113
While cheddar cheese’s high-calorie count and saturated fat content have nutritional drawbacks, can a moderate amount be an enjoyable part of a healthy diet?
Cheddar Cheese
Cheddar is a hard, cow’s milk cheese known for its dense, layered texture and nutty flavor. It is a favorite cheese served in quesadillas, mac and cheese, or on burgers. However, cheddar cheese nutrition isn’t considered ideal.
Protein performs a variety of functions in the body.
Protein helps build muscle; it’s necessary to produce enzymes, give structure to cells, maintain fluid balance, and more. (Carbone J. W., & Pasiakos S. M. 2019)
Calorie-Dense
Cheddar is calorie-dense, which increases its satisfaction factor.
May Help Weight Loss
There is the belief that cheese causes weight gain; however, the full-fat dairy paradox, which goes against dietary guidelines, is the idea that full-fat dairy products may be healthier than low-fat or fat-free dairy,
Research now suggests removing fat from dairy products may make them more likely to cause weight gain, making full-fat the better choice for weight management. (Soltani S., & Vafa M. 2017)
Compatible With Keto and Low-Carb Diets
Because of cheddar’s high fat percentage, it’s compatible with high-fat nutrition plans.
With zero carbohydrates, cheddar also fits well in low-carb diets.
Low Lactose
Cheddar is one of the harder, aged cheeses that’s quite low in lactose.
This means lactose-intolerant individuals can often eat it without unpleasant symptoms like bloating, stomach upset, and gas.
Allergies
Although it is low in lactose, cheddar still contains casein and whey, two components that can trigger an immune response in individuals with a dairy allergy. (He, M. et al., 2017)
Storage and Safety
Cheddar does not technically require refrigeration. However, storing it in the fridge will help it last longer. According to the USDA, unopened cheddar can last up to six months in the refrigerator, and opened packages can last three to four weeks. Because it’s a hard cheese, cheddar even takes well to freezing, but this will not extend its life more than refrigeration. The USDA estimates cheddar can be frozen for about six months.
Preparation
Cheddar can be added to any number of cheesy dishes or, of course, served alone with crackers. It doesn’t require high heat to become nice and melty. Try adding a whole-grain base and veggies to increase the nutrients in dishes like cheesy casseroles, Mexican dishes, sandwiches, or pasta.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Osteoporosis
References
U.S. Department of Agriculture. FoodData Central. (2019). Cheddar Cheese. Retrieved from https://fdc.nal.usda.gov/food-details/494681/nutrients
Lordan, R., Tsoupras, A., Mitra, B., & Zabetakis, I. (2018). Dairy Fats and Cardiovascular Disease: Do We Really Need to be Concerned?. Foods (Basel, Switzerland), 7(3), 29. https://doi.org/10.3390/foods7030029
Astrup, A., Geiker, N. R. W., & Magkos, F. (2019). Effects of Full-Fat and Fermented Dairy Products on Cardiometabolic Disease: Food Is More Than the Sum of Its Parts. Advances in nutrition (Bethesda, Md.), 10(5), 924S–930S. https://doi.org/10.1093/advances/nmz069
Hirahatake, K. M., Astrup, A., Hill, J. O., Slavin, J. L., Allison, D. B., & Maki, K. C. (2020). Potential Cardiometabolic Health Benefits of Full-Fat Dairy: The Evidence Base. Advances in nutrition (Bethesda, Md.), 11(3), 533–547. https://doi.org/10.1093/advances/nmz132
Malmir, H., Larijani, B., & Esmaillzadeh, A. (2020). Consumption of milk and dairy products and risk of osteoporosis and hip fracture: a systematic review and Meta-analysis. Critical reviews in food science and nutrition, 60(10), 1722–1737. https://doi.org/10.1080/10408398.2019.1590800
Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136
Soltani, S., & Vafa, M. (2017). The dairy fat paradox: Whole dairy products may be healthier than we thought. Medical journal of the Islamic Republic of Iran, 31, 110. https://doi.org/10.14196/mjiri.31.110
He, M., Sun, J., Jiang, Z. Q., & Yang, Y. X. (2017). Effects of cow’s milk beta-casein variants on symptoms of milk intolerance in Chinese adults: a multicentre, randomised controlled study. Nutrition journal, 16(1), 72. https://doi.org/10.1186/s12937-017-0275-0
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