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Top 10 Foods & Vitamins to Enhance Your Spinal Health

Top 10 Foods & Vitamins to Enhance Your Spinal Health

by | Back Pain, Chiropractic, Nutrition, Spinal Hygiene, Spine Care, Treatments, Viscerosomatic Reflex

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:

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:

  1. 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).
  2. 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.
  3. Leafy Greens (Spinach, Kale): Loaded with calcium and magnesium, these greens strengthen bones and relax muscles, reducing spasms that can worsen pain.
  4. Nuts and Seeds (Almonds, Chia Seeds): These provide healthy fats and magnesium, supporting muscle repair and bone health.
  5. 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).

References:

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.

References:

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:

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:

  1. 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.
  2. 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.
  3. Stay Hydrated: Sip on coconut water or water throughout the day to keep muscles and joints lubricated (Kalman et al., 2012).
  4. Supplement Wisely: Consider a vitamin D or omega-3 supplement if your diet falls short, but consult with a healthcare provider first.
  5. Move Smart: Incorporate low-impact exercises like walking or stair-climbing “exercise snacks” to support spinal health without overdoing it (Hamer et al., 2023).
  6. 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.

References:

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/.

References:

Sauerkraut Benefits for Digestive Health Explained

Sauerkraut Benefits for Digestive Health Explained

by | Diets, Gut and Intestinal Health, Health Coaching

Can incorporating sauerkraut into one’s diet help promote healthy gut bacteria?

Sauerkraut Benefits for Digestive Health Explained

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

Anti-inflammatory

Gut Microbiome

  • Sauerkraut can help diversify and improve the composition of the gut microbiome, leading to various health benefits. (Healthline, 2023)

IBS symptoms

How to incorporate sauerkraut into one’s diet

Check the Ingredients

Option for unpasteurized

  • Look for sauerkraut that is labeled raw or naturally fermented to ensure it contains live probiotics.

Try to Eat Regularly

  • Aim to include sauerkraut in your diet a few times a week to reap the benefits. (Healthline, 2023)

Pair with Other Gut-Healthy Foods

  • Sauerkraut can be eaten alone or paired with other fermented foods, such as yogurt, kimchi, or chard, to promote gut health.

What to consider

Cabbage Allergy

  • Individuals who have a cabbage allergy or histamine intolerance should avoid sauerkraut.

Sodium

MAOI Medications

  • 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

Cauliflower and Its Nutritional Advantages Explained

Cauliflower and Its Nutritional Advantages Explained

by | Health, Nutrition

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

Zhang, X., Jia, Q., Jia, X., Li, J., Sun, X., Min, L., Liu, Z., Ma, W., & Zhao, J. (2025). <i>Brassica</i> vegetables—an undervalued nutritional goldmine. Horticulture Research, 12(2). https://doi.org/10.1093/hr/uhae302

 

Disclaimer

Tofu: Delicious Ways to Enjoy Plant-Based Protein

Tofu: Delicious Ways to Enjoy Plant-Based Protein

by | Health, Heart Health, Nutrition, Viscerosomatic Reflex

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

Montgomery, K. S. (2003). Soy protein. J Perinat Educ, 12(3), 42-45. https://doi.org/10.1624/105812403X106946

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

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Cheddar Cheese: Nutrition Facts and Health Insights

Cheddar Cheese: Nutrition Facts and Health Insights

by | Diets, Nutrition

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: Nutrition Facts and Health Insights

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.

Nutrition

Nutrition information for 1 ounce/28 grams of cheddar cheese. (U.S. Department of Agriculture, 2019)

  • Calories – 120
  • Fat – 10 grams
  • Sodium – 190 milligrams
  • Carbohydrates – 0 grams
  • Fiber – 0 grams
  • Sugars – 1 grams
  • Protein – 7 grams
  • Calcium – 201.6 milligrams
  • Vitamin A – 95.7 micrograms
  • Vitamin B12 – 0.3 micrograms

Carbohydrates

  • Cheddar contains zero carbohydrates, meaning it has no fiber and little sugar.

Fats

  • Most health concerns focus on fat and saturated fat content. (Lordan R. et al., 2018)
  • Whole-milk cheddar is high in total fat – 10 grams per ounce.
  • Saturated fat – 6 grams per ounce.
  • Traditionally, nutrition recommendations have advised consuming a diet low in saturated fat to reduce the risk of cardiovascular disease.
  • However, research suggests saturated fat in whole foods like cheese may not harm heart health. (Astrup A., Geiker N. R. W., & Magkos F. 2019)
  • Further research is needed to determine the pros and cons of saturated fat in dairy. (Hirahatake K. M. et al., 2020)

Protein

  • It provides 7 grams per 1-ounce serving, and protein accounts for over 30% of cheddar’s calories.
  • This can significantly add to one’s daily intake.

Vitamins and Minerals

  • Calcium is a micronutrient at 200mg (or 20% of daily value) per ounce.
  • One ounce provides 10% daily vitamin A recommendation and 14% phosphorus, plus small amounts of zinc, selenium, and riboflavin.
  • Cheddar cheese can be relatively high in sodium at 190mg per ounce if trying to cut down on salt. (U.S. Department of Agriculture, 2019)

Health Benefits

Builds Healthy Bones

Builds Muscle

  • 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

The Ultimate Guide to the Beneficial Properties of the Coconut

The Ultimate Guide to the Beneficial Properties of the Coconut

by | Health, Nutrition

Can coconut be a healthier alternative food option for individuals trying to improve their health and wellness?

The Coconut

Located in the tropical regions around the world, especially in Southeast Asia, the Pacific islands, sunny coastal states in the U.S., and India, the coconut (Cocos nucifera L.) is a monoecious perennial palm that has many uses for people who are looking for alternatives in their dietary needs. Known as the “tree of life,” the coconut has numerous utilities that people can incorporate from food, medicine, and household products. (Beveridge et al., 2022) The outer coconut husk is used in household items, while the coconut fruit is used for food and medicinal purposes, from antibacterial and antioxidant to containing microminerals and nutrients. (DebMandal & Mandal, 2011) This tropical fruit can be used in baked goods, skin products, and food dishes and can help restore the body’s electrolytes. We associate with certified medical providers who inform our patients of the importance of incorporating healthy foods like coconut into a healthy diet. While asking important questions to our associated medical providers, we advise patients to integrate small changes into their daily dietary intake to feel good. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

 

Nutritional Facts

With coconut being a versatile fruit, it has many nutritional benefits. It is classified as a medium-chaired saturated fat absorbed by the body differently and can help reduce LDL-Cs (low-density lipoproteins, reduce cardiovascular diseases, and improve cognitive function. (Hewlings, 2020) When it comes to the nutritional facts of eating one piece of coconut is about:

  • 1 piece of coconut: 45g
  • Calories: 159
  • Total Fats: 15g
    • Saturated fat: 13g
  • Cholesterol: 0mg
  • Sodium: 9mg
  • Potassium: 160mg
  • Total Carbohydrate: 7g
    • Dietary fibers: 4.1
    • Sugar: 2.8g
  • Protein: 1.5g

Coconuts are high in saturated fats and medium-chain fatty, so they can cross the blood-brain barrier and be absorbed, transported, and utilized for energy production for the body. They can also provide beneficial properties to the gut microbiome. (Fan et al., 2022) At the same time, if people drink the water from the coconut, its nutritional facts include:

  • 1 cup of coconut water: 240g
  • Calories: 45
  • Total Fats: 0.5g
    • Saturated fat: 0.4g
  • Cholesterol: 0mg
  • Sodium: 252mg
  • Potassium: 600mg
  • Total Carbohydrate: 9g
    • Dietary fiber: 2.6g
    • Sugar: 6g
  • Protein: 1.7g

 

Food As Medicine- Video

The Health Benefits Of The Coconut

With the coconut tree being “the tree of life,” the fruit has many beneficial properties for health and wellness. For instance, using coconut oil for cooking has many advantages, such as being resistant to oxidation and polymerization due to its high saturated fatty acid content, being consumed at low levels, and reducing cardiovascular diseases. (Schwingshackl & Schlesinger, 2023) At the same time, when people start to use coconut oil for part of their cooking, they will notice that their body weight decreases. (Duarte et al., 2022). Below are other beneficial properties when people start incorporating coconut into their diet.

 

Replenish Electrolytes

Many people starting to work out or are physically active can utilize coconut water to replace sports drinks to replenish their electrolytes. When a person is exercising and sweating profusely, water and sodium levels are depleted, thus compromising the cardiovascular system’s ability to maintain a person’s exercise performance. (O’Brien et al., 2023) Hence, drinking coconut water can help rehydrate the body and replenish those electrolytes. At the same time, incorporating a bit of citrus fruit can provide extra health benefits and enhance the flavor of coconut water.

 

Reduces Blood Sugar

Coconuts can also help lower blood sugar levels, and for diabetic individuals, it can help reduce their blood glucose to healthy levels, regulate their carbohydrate metabolism, and improve their antioxidant capacity to reduce any comorbidities associated with diabetes. (Dai et al., 2021) Additionally, many diabetic individuals can substitute regular sugar with coconut sugar as it has a high nutritional value and a low glycemic index that can be beneficial to moderate glucose absorption. (Saraiva et al., 2023)

 

Adding Coconut To Your Diet

Many people can incorporate coconut into their diet by eating the fruit, drinking the coconut water, and utilizing it for smoothies and baked goods. By adding coconut to a healthy diet, many people can get their healthy fats in moderation, their electrolytes replenished, and enjoy eating clean, healthy foods. Making small changes by incorporating foods that have antioxidants into a healthy diet can help many people eat healthier and have more energy. At the same time, when people incorporate physical activity with their diet, they will begin to notice small positive changes in themselves and their bodies, thus leading happy, healthier lives.

 

References

Beveridge, F. C., Kalaipandian, S., Yang, C., & Adkins, S. W. (2022). Fruit Biology of Coconut (Cocos nucifera L.). Plants (Basel), 11(23). https://doi.org/10.3390/plants11233293

Dai, Y., Peng, L., Zhang, X., Wu, Q., Yao, J., Xing, Q., Zheng, Y., Huang, X., Chen, S., & Xie, Q. (2021). Effects of coconut water on blood sugar and retina of rats with diabetes. PeerJ, 9, e10667. https://doi.org/10.7717/peerj.10667

DebMandal, M., & Mandal, S. (2011). Coconut (Cocos nucifera L.: Arecaceae): in health promotion and disease prevention. Asian Pac J Trop Med, 4(3), 241-247. https://doi.org/10.1016/S1995-7645(11)60078-3

Duarte, A. C., Spiazzi, B. F., Zingano, C. P., Merello, E. N., Wayerbacher, L. F., Teixeira, P. P., Farenzena, L. P., de Araujo, C., Amazarray, C. R., Colpani, V., & Gerchman, F. (2022). The effects of coconut oil on the cardiometabolic profile: a systematic review and meta-analysis of randomized clinical trials. Lipids Health Dis, 21(1), 83. https://doi.org/10.1186/s12944-022-01685-z

Fan, L., Zhu, X., Sun, S., Yu, C., Huang, X., Ness, R., Dugan, L. L., Shu, L., Seidner, D. L., Murff, H. J., Fodor, A. A., Azcarate-Peril, M. A., Shrubsole, M. J., & Dai, Q. (2022). Ca:Mg ratio, medium-chain fatty acids, and the gut microbiome. Clin Nutr, 41(11), 2490-2499. https://doi.org/10.1016/j.clnu.2022.08.031

Hewlings, S. (2020). Coconuts and Health: Different Chain Lengths of Saturated Fats Require Different Consideration. J Cardiovasc Dev Dis, 7(4). https://doi.org/10.3390/jcdd7040059

O’Brien, B. J., Bell, L. R., Hennessy, D., Denham, J., & Paton, C. D. (2023). Coconut Water: A Sports Drink Alternative? Sports (Basel), 11(9). https://doi.org/10.3390/sports11090183

Saraiva, A., Carrascosa, C., Ramos, F., Raheem, D., Lopes, M., & Raposo, A. (2023). Coconut Sugar: Chemical Analysis and Nutritional Profile; Health Impacts; Safety and Quality Control; Food Industry Applications. Int J Environ Res Public Health, 20(4). https://doi.org/10.3390/ijerph20043671

Schwingshackl, L., & Schlesinger, S. (2023). Coconut Oil and Cardiovascular Disease Risk. Curr Atheroscler Rep, 25(5), 231-236. https://doi.org/10.1007/s11883-023-01098-y

 

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Probiotic and Prebiotic: Boosting Body Function and Enjoying the Benefits

Probiotic and Prebiotic: Boosting Body Function and Enjoying the Benefits

by | Chronic Pain, Gut and Intestinal Health, Health, Probiotics, Treatments, Viscerosomatic Reflex

Can individuals dealing with gut issues incorporate the beneficial properties of probiotics and prebiotics to improve body function?

How The Gut Works Together With The Body

When many individuals are dealing with chronic issues that are causing referred pain in their bodies, it could be an issue that is affecting their gut system. Have you experienced unpredictable food reactions that make you unable to enjoy your favorite meal or food item anymore? Do you notice any abdominal swelling after a heavy meal? Or have you been more constipated and found it difficult to go to the bathroom? This is because the gut system is the second brain of the human body. The gastrointestinal (GI) system provides many beneficial properties to the host and the human body. It helps strengthen the gut’s integrity, harvest and give energy, protect the body from foreign pathogens, and regulate the immune system. (Thursby & Juge, 2017) Inside the gut system is home to trillions of bacteria that help transport the nutrients and vitamins of food to different areas of the body. This, in turn, gives the individual the energy to be mobile and complete their daily activities.  However, environmental factors like illnesses, stress, bad dietary habits, and lifestyles can cause the gut ecosystem to undergo abnormal changes, causing gut dysbiosis. (Zhang et al., 2015)

 

 

When environmental factors impact the body, especially the gut system, the immune system produces inflammatory cytokines caused by certain bacteria. Once certain structural component bacteria strains trigger inflammation, it can cause a cascade of inflammatory pathways to affect the entire body, causing the individual to experience pain and discomfort. (Al Bander et al., 2020) Additionally, gut dysbiosis can also be associated with the occurrence of several chronic metabolic diseases that are developed. (Xiong et al., 2023) Fortunately, there are numerous ways people can reduce the impact of gut dysbiosis and help restore normal body function by including probiotics and prebiotics. We associate with certified medical providers who inform our patients of how the gut system can affect the body when environmental factors impact it. While asking important questions to our associated medical providers, we advise patients to integrate various probiotic and prebiotic foods to help regulate healthy bacteria back to the gut and reduce pain and discomfort in the body. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

 

Nutrition Fundamentals- Video

Probiotic & Prebiotic Foods For The Gut

Now, when it comes to the gut system, it is important to know that trillions of bacteria help with gut regulation. When environmental factors cause various issues, it can cause pain and discomfort to the rest of the body. Hence, incorporating probiotics and prebiotics can help regulate the gut and reduce the impact of harmful bacteria from affecting the body. As part of a healthy diet, probiotics have the potential to regulate gut microbiota by affecting the intestinal microbial dynamics and homeostasis, thus influencing the intestines and distill organs physiology. (Kim et al., 2021) Additionally, when a person is incorporating probiotics and prebiotics to regulate their gut, it can be used to help manipulate the host’s microbiota while being used for potential therapeutic strategies. (Radford-Smith & Anthony, 2023) Some of the foods that have probiotics and prebiotics include:

  • Jicama
  • Bananas
  • Garlic
  • Miso
  • Kimchi
  • Yogurt

 

How Probiotics & Prebiotics Improve Body Function

When people start to incorporate prebiotics and probiotics, they will notice an increased abundance of health-promoting bacteria that can increase microbiome diversity and metabolic pathways that can affect the qualitative and quantitative changes of the gut composition. (Jager et al., 2019) Different bacterial strains can have various properties that can help with the gastrointestinal microbiome diversity and improve the body through metabolic support.

 

Conclusion

So, when people think about their health and wellness, the best place to start is with the gut by adding prebiotics and probiotics as part of a healthy diet. This, in turn, can help the loss of beneficial bacteria that have been affected by environmental factors and can help reduce the inflammatory effects of chronic illnesses. Making these small changes can be helpful to one’s health and well-being and allow many people to come up with tasty food combinations to improve gut health and metabolic pathways.

References

Al Bander, Z., Nitert, M. D., Mousa, A., & Naderpoor, N. (2020). The Gut Microbiota and Inflammation: An Overview. Int J Environ Res Public Health, 17(20). https://doi.org/10.3390/ijerph17207618

Jager, R., Mohr, A. E., Carpenter, K. C., Kerksick, C. M., Purpura, M., Moussa, A., Townsend, J. R., Lamprecht, M., West, N. P., Black, K., Gleeson, M., Pyne, D. B., Wells, S. D., Arent, S. M., Smith-Ryan, A. E., Kreider, R. B., Campbell, B. I., Bannock, L., Scheiman, J.,…Antonio, J. (2019). International Society of Sports Nutrition Position Stand: Probiotics. J Int Soc Sports Nutr, 16(1), 62. https://doi.org/10.1186/s12970-019-0329-0

Kim, C. S., Cha, L., Sim, M., Jung, S., Chun, W. Y., Baik, H. W., & Shin, D. M. (2021). Probiotic Supplementation Improves Cognitive Function and Mood with Changes in Gut Microbiota in Community-Dwelling Older Adults: A Randomized, Double-Blind, Placebo-Controlled, Multicenter Trial. J Gerontol A Biol Sci Med Sci, 76(1), 32-40. https://doi.org/10.1093/gerona/glaa090

Radford-Smith, D. E., & Anthony, D. C. (2023). Prebiotic and Probiotic Modulation of the Microbiota-Gut-Brain Axis in Depression. Nutrients, 15(8). https://doi.org/10.3390/nu15081880

Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. Biochem J, 474(11), 1823-1836. https://doi.org/10.1042/BCJ20160510

Xiong, R. G., Li, J., Cheng, J., Zhou, D. D., Wu, S. X., Huang, S. Y., Saimaiti, A., Yang, Z. J., Gan, R. Y., & Li, H. B. (2023). The Role of Gut Microbiota in Anxiety, Depression, and Other Mental Disorders as Well as the Protective Effects of Dietary Components. Nutrients, 15(14). https://doi.org/10.3390/nu15143258

Zhang, Y. J., Li, S., Gan, R. Y., Zhou, T., Xu, D. P., & Li, H. B. (2015). Impacts of gut bacteria on human health and diseases. Int J Mol Sci, 16(4), 7493-7519. https://doi.org/10.3390/ijms16047493

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