Trail mix is a favorite snack for many individuals. A typical mix combines granola, dried fruits, nuts, seeds, cereals, and pretzels. The mix was originally developed as a portable snack/meal for hikers that was lightweight, could be stored in a backpack, and provided plenty of protein and energy. Prepackaged trail mix is available at many grocery stores and online retailers. It’s an excellent choice for traveling or going on a road trip because of its energy and nutritional content. However, not all types are considered equal in terms of nutrition. Some can consist of ingredients loaded with sugar and salt. Added consumption could cause weight gain and contribute to conditions like heart disease, type 2 diabetes, and liver problems. Here we look at choosing healthy mixes.
Trail Mix
The nutritional power comes from the high amounts of fiber and antioxidants.
Benefits
Protein and Healthy Fats
Protein is essential for tissue repair, immune health, and muscle development.
Nuts and seeds make up the largest portion.
A healthy source of protein, allowing individuals to snack on the go and not become hungry.
One of the greatest benefits of eating these is that they are full of heart-healthy fats.
These healthy fats help decrease unhealthy LDL cholesterol levels and reduce inflammation.
Fiber
The fiber in the seeds and granola helps keep the gut healthy and regular.
It also helps control appetite, aids in digestion, and keeps the body fuller longer.
Energy
Dried fruits and granola consist of healthy sugars.
Healthy sugars help stabilize blood sugar levels, providing the body with a consistent energy source.
Antioxidants, Vitamins, and Minerals
Dried fruit maintains a majority of its nutritional value.
The nuts and seeds are also packed with nutrients and antioxidants.
Choosing Healthy
Check the nutrition label and avoid varieties high in added sugar or sodium.
Look for products containing nutrient-dense ingredients like nuts, seeds, dried fruits, and limited amounts of candy or chocolate chips, if any.
Healthy ingredients include almonds, pumpkin seeds, cashews, sunflower seeds, dried fruit, popcorn, and dark chocolate.
Making trail mix at home allows control of its contents and maximizes its potential health benefits.
It is important to keep an eye on portion control.
A recommended serving is about a fourth of a cup.
Nutritionist
Nutritional consultation can improve an individual’s quality of life, health, and well-being. A nutritionist can help individuals with precision or personalized nutrition that focuses on the individual. Nutritionists can create meal plans for their clients and provide education and knowledge on appropriate food choices.
Potassium
References
Devitt, A A et al. “Appetitive and Dietary Effects of Consuming an Energy-Dense Food (Peanuts) with or between Meals by Snackers and Nonsnackers.” Journal of nutrition and metabolism vol. 2011 (2011): 928352. doi:10.1155/2011/928352
Grillo, Andrea et al. “Sodium Intake and Hypertension.” Nutrients vol. 11,9 1970. 21 Aug. 2019, doi:10.3390/nu11091970
Mehlhose, Clara, et al. “PACE Labels on Healthy and Unhealthy Snack Products in a Laboratory Shopping Setting: Perception, Visual Attention, and Product Choice.” Foods (Basel, Switzerland) vol. 10,4 904. 20 Apr. 2021, doi:10.3390/foods10040904
Vreman, Rick A et al. “Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: a microsimulation model.” BMJ open vol. 7,8 e013543. 3 Aug. 2017, doi:10.1136/bmjopen-2016-013543
Table tennis is a sport that individuals of all ages and abilities can play. The small scale and reduced movement make it more accessible. It has become more physical, with professional players making fitness an important part of their training. However, at all levels, it offers moderate-intensity activity, which is good for the heart, mind, and body. Recreational table tennis has been found to increase concentration, stimulate brain function, help develop tactical thinking skills and hand-eye coordination, and provide aerobic exercise and social interaction.
Table Tennis
The setup and rules are similar to tennis and can be played solo or in doubles. The skills needed to develop are learning to hit and control the ball consistently. Table tennis can be complex, with various shots, spins, and styles, but the foundational skills required include:
Proper Footwork
Although the body does not move that far, footwork is essential with the quick movements that are made in a short period.
Basic footwork techniques include fast dynamic movement, balance, and weight distribution.
Serving
Basic serving is necessary to get the point going.
Different stroke styles can be used, but forehand and backhand strokes are the most common.
Learning how the body activates and responds to the swing, the point of contact and the follow-through of each stroke is essential to get the most out of each stroke.
Speed and Agility
Table tennis is a fast-twitch muscle sport that utilizes quick bursts of energy and explosive strength.
Coaches and players use a combination of hybrid, high-intensity, and functional training to condition the body.
High-intensity interval training incorporates explosive movements, like squat jumps, to activate the muscles and the anaerobic threshold.
Hand-eye coordination
Playing improves hand-eye coordination skills and stimulates mental alertness and concentration.
This is great for sharpening overall reflexes.
Health Benefits
Table tennis offers several health benefits that include:
It is a social sport that provides a fun way to spend time with family and friends.
The overall risk for injury is low.
Easy on the muscles and joints.
Increases energy.
Improves balance.
Improves reflexes.
Burns calories.
Keeps the brain sharp.
Relieves stress.
Table Tennis
References
Biernat, Elżbieta, et al. “Eye on the Ball: Table Tennis as a Pro-Health Form of Leisure-Time Physical Activity.” International journal of environmental research and public health vol. 15,4 738. 12 Apr. 2018, doi:10.3390/ijerph15040738
Picabea, Jon Mikel, et al. “Physical Fitness Profiling of National Category Table Tennis Players: Implication for Health and Performance.” International journal of environmental research and public health vol. 18,17 9362. 4 Sep. 2021, doi:10.3390/ijerph18179362
Pilis, Karol, et al. “Body composition and nutrition of female athletes.” Roczniki Panstwowego Zakladu Higieny vol. 70,3 (2019): 243-251. doi:10.32394/rpzh.2019.0074
Zagatto, Alessandro Moura, et al. “Energetic demand and physical conditioning of table tennis players. A study review.” Journal of sports sciences vol. 36,7 (2018): 724-731. doi:10.1080/02640414.2017.1335957
Zhu, Ke, and Lina Xu. “Analysis on the Influence of Table Tennis Elective Course on College Students’ Health.” Journal of healthcare engineering vol. 2022 8392683. 17 Jan. 2022, doi:10.1155/2022/8392683
Neck injuries and whiplash symptoms can be minor and go away within a few days. However, whiplash symptoms can manifest days later and become varied and chronic, ranging from severe pain to cognitive problems. These are collectively called whiplash-associated disorders because of the varied complexity of the symptoms. A common condition is a whiplash nerve injury. These injuries can be severe and require chiropractic treatment.
Whiplash Nerve Injury
Surrounding muscles, tissues, bones, or tendons can cause a whiplash nerve injury. The neck’s spinal nerve roots become compressed or inflamed, leading to cervical radiculopathy symptoms of tingling, weakness, and numbness that can radiate down the shoulder, arm, hand, and fingers. Typically, cervical radiculopathy is only felt on one side of the body, but in rare cases, it can be felt on both sides if more than one nerve root is affected.
Neurological Cervical Radiculopathy
Neurological problems can become severe and can reduce the ability to perform many routine tasks, such as gripping or lifting objects, writing, typing, or getting dressed.
Cervical radiculopathy involves one or more of the following neurological deficiencies.
Sensory – Feelings of numbness or reduced sensation. There can also be tingling and electrical sensations.
Motor – Weakness or reduced coordination in one or more muscles.
Reflex – Changes in the body’s automatic reflex responses. An example is a diminished ability or reduced hammer reflex exam.
Symptoms
Because every case is different, symptoms vary depending on the location and severity. Symptoms can flare up with certain activities, like looking down at a phone. The symptoms then go away when the neck is upright. For others, symptoms can become chronic and do not resolve when the neck is resting and supported. Common symptoms include:
Fatigue
Decreased energy levels could be related to sleep problems, depression, stress, pain, concussion, or nerve damage.
Memory and/or concentration problems
Cognitive symptoms could involve difficulty with memory or thinking.
Symptoms can start shortly after the injury or not appear until hours or days later.
Cognitive problems could be from a brain injury or related to various types of stress.
Headaches
This could be neck muscles tightening or a nerve or joint becoming compressed or irritated.
Dizziness
Dizziness could be from neck instability, a concussion/mild traumatic brain injury, and nerve damage.
Vision problems
Blurry vision or other visual deficits could result from any number of causes, including concussion or nerve damage.
Vision problems could also contribute to dizziness.
Ringing in the ears
Also called tinnitus, this can be ringing or buzzing in one or both ears and can range from intermittent and minor to constant and severe.
Whiplash complications such as injury to the brain region that controls hearing, nerve or vascular damage, jaw injury, or stress can lead to tinnitus.
Chiropractic Care
The appropriate chiropractic treatment is unique to each whiplash nerve injury and is directed at the primary dysfunctions detected during the initial examination. A personalized treatment plan addresses factors in an individual’s work, home, and recreational activities. Treatment includes:
Massage manual and percussive for nerve and muscle relaxation
Goldsmith R, Wright C, Bell S, Rushton A. Cold hyperalgesia as a prognostic factor in whiplash-associated disorders: A systematic review. Man Ther. 2012; 17: 402-10.
McAnany SJ, Rhee JM, Baird EO, et al. Observed patterns of cervical radiculopathy: how often do they differ from a standard “Netter diagram” distribution? Spine J. 2018. pii: S1529-9430(18)31090-8.
Murphy DR. History and physical examination. In: Murphy DR, ed. Conservative Management of Cervical Spine Syndromes. New York: McGraw-Hill, 2000:387-419.
Shaw, Lynn, et al. “A systematic review of chiropractic management of adults with Whiplash-Associated Disorders: recommendations for advancing evidence-based practice and research.” Work (Reading, Mass.) vol. 35,3 (2010): 369-94. doi:10.3233/WOR-2010-0996
Travell JG, Simons DG. Myofascial Pain and Dysfunction: The Trigger Point Manual. Vol. 1, 2nd ed. Baltimore, MD: Williams and Wilkens, 1999.
Inflammatory bowel disease, or IBD, causes inflammation of the digestive tract lining, which often involves the deeper layers. Gastrointestinal or GI problems of the stomach and intestines often include diarrhea, weight loss, rectal bleeding, fatigue, and back pain. The inflammation can reach the spine’s joints, causing stiffness, discomfort, and pain symptoms. Injury Medical Chiropractic and Functional Medicine Clinic can help manage symptoms and guide individuals on treatment options.
IBD Back Pain
IBD is a set of conditions associated with chronic or intermittent inflammation of the gastrointestinal tract. It includes Crohn’s disease – CD and ulcerative colitis – UC. Although there are genetic components that predispose individuals to IBD, environmental factors appear to contribute the most. Research shows that IBD is likely related to disturbances in the gut’s flora, which include:
Other environmental factors associated with IBD include the long-term use of birth control pills and nonsteroidal anti-inflammatory drugs/NSAIDs. Research theorizes that as the gut becomes inflamed, its normal integrity and structure become compromised and begin to leak out, causing an immune system overreaction response. This can cause non-gastrointestinal symptoms that include:
IBD can cause low back pain as the IBD can inflame the spine’s joints, especially the sacrum, as well as cause abdominal cramps and rectal sensations that radiate to the low back area. However, irritation, inflammation, or infection of any central, abdominal, or pelvic organs can cause low back pain.
Diagnosis
Diagnosis requires a physical examination of the colon – a sigmoidoscopy or a colonoscopy is used.
Both procedures take a biopsy of the intestinal tissues, which is studied to determine the extent and degree of inflammation.
Depending on the circumstances, an X-ray could be used to show the depth or extent of the condition.
Chiropractic Management
A chiropractor can help individuals decrease or completely alleviate musculoskeletal symptoms by realigning the spine and pelvis and massaging, releasing, and relaxing the muscles, which increases circulation and soothes inflammation. The reason why chiropractic care can effectively treat IBD is its ability to stabilize the internal systems. When the central nervous system and immune system communicate and function properly, this prevents the immune system from attacking the body’s tissue cells, preventing inflammation. The chiropractic whole-body approach can also help with recommendations regarding lifestyle changes and nutritional anti-inflammatory modifications.
Ulcerative Colitis
References
Centers for Disease Control and Prevention. “What Is Inflammatory Bowel Disease (IBD)?” 2022, www.cdc.gov/ibd/what-is-IBD.htm
Danese S, Fiocchi C. Etiopathogenesis of inflammatory bowel diseases. World J Gastroenterol. 2006;12(30):4807-4812. doi:10.3748/wjg.v12.i30.4807
Limsrivilai, Julajak et al. “Systemic Inflammatory Responses in Ulcerative Colitis Patients and Clostridium difficile Infection.” Digestive diseases and sciences vol. 63,7 (2018): 1801-1810. doi:10.1007/s10620-018-5044-1
van Erp, S J et al. “classifying Back Pain and Peripheral Joint Complaints in Inflammatory Bowel Disease Patients: A Prospective Longitudinal Follow-up Study.” Journal of Crohn’s & colitis vol. 10,2 (2016): 166-75. doi:10.1093/ecco-jcc/jjv195
Zeitz, Jonas, et al. “Pain in IBD Patients: Very Frequent and Frequently Insufficiently Taken into Account.” PloS one vol. 11,6 e0156666. 22 Jun. 2016, doi:10.1371/journal.pone.0156666
Power walking is a fast-paced walking activity quicker than a typical walking pace. It is an exercise technique emphasizing speed and arm motion to increase health benefits. It’s not as high impact as jogging but significantly increases heart rate. Adding power walking to an overall health regimen can improve cardiovascular, joint, muscle, and overall wellness.
Power Walking
Power walking is considered from 3 mph to 5 mph and focuses on speed and arm motion to increase heart rate.
Because it requires more steps per minute, the heart rate will increase more than from a regular walk.
This makes for a more intense cardiovascular workout that burns more calories.
Benefits
Power walking is a great way to improve fitness, heart and joint health, and mental well-being. It has been shown to decrease diabetes risk and lower high blood pressure and some cancers. Other benefits include:
Improves Life Span
The National Institutes of Health recognize the benefits of walking, including a reduced risk of all-cause mortality.
This zone improves cardiovascular health, lowering resting heart rate and strengthening the heart.
Lowers Risk of Health Conditions
Lowers the risk of several conditions like heart disease, dementia, and type 2 diabetes.
Improves sleep quality, reduces sleep disorders’ risks, increases brain function, and supports bone health.
Strengthens Muscles and Bones
It releases pressure from the joints and the muscles and increases the body’s overall range of motion.
Quality of Life
It improves the quality of life as the body becomes more fit.
Reduces risk of illnesses.
Mental abilities and performance improve with increased circulation.
Attention, concentration, and motivation improve.
Technique Overview
Optimal power walking technique will maximize benefits and prevent injuries. Some recommended guidelines to follow:
Posture Awareness
The right posture will help the body maintain speed and will help protect/prevent injury.
Eyes forward, shoulders back, and head upright.
Pull your belly button in toward the spine to engage the core muscles.
If you start to slump forward, take a moment to correct your body position.
If you start holding tension in the shoulders and neck, take a moment to relax and release them.
Gently Swing Arms
Arms bent at around 90 degrees.
Move the arms up and back so the opposite arm and leg advance together.
If the right foot is stepping forward, the left arm should also go forward.
Adding arm motion increases speed.
Focus on controlling the range of motion.
The hand should not rise higher than the collarbone and should not cross the body’s center.
Walking Pattern
With every step, land on the heel and roll the foot toward the toes.
Concentrate on moving the hips forward and not side to side.
Movement
Use short strides and try for a quick pace.
Studies have shown that taking more steps per minute can positively impact insulin levels, body mass index, and waist circumference.
Gradually work up to longer distances and increased speed.
Chiropractic
Chiropractic care can improve exercise experience, athletic performance, and sports performance. A few benefits include the following:
Increased limberness of the joints, ligaments, and tendons.
Increased elasticity and flexibility of the muscles.
Nervous system support improving response time, speed, and endurance.
Physical activity, no matter what intensity, is vital for health. If you are considering beginning an exercise program, talk to your doctor about developing a training program.
How To Walk Faster
References
Dunlop DD, et al. (2019). One hour a week: Moving to prevent disability in adults with lower extremity joint symptoms. DOI: 10.1016/j.amepre.2018.12.017
Mayo Clinic Staff. (2019). Walking: Trim your waistline, and improve your health. mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
Sharma, Ashish, et al. “Exercise for mental health.” Primary care companion to the Journal of clinical psychiatry vol. 8,2 (2006): 106. doi:10.4088/pcc.v08n0208a
Tudor-Locke, Catrine, et al. “Step-Based Physical Activity Metrics and Cardiometabolic Risk: NHANES 2005-2006.” Medicine and science in sports and exercise vol. 49,2 (2017): 283-291. doi:10.1249/MSS.0000000000001100
Individuals dealing with aching knees is one of the most common health problems and affects people of all ages. The knee is the largest joint in the body, comprised of muscles, tendons, ligaments, cartilage, and bones. The knees support walking, standing, running, and even sitting. Constant use makes them highly susceptible to injuries and conditions. The knees are also surrounded by a complex network of nerves that transmit messages to and from the brain. Damage to the nerves from an injury or disease can create various symptoms of discomfort in and around the knee joint.
Knee Neuropathy
Causes
Knee discomfort symptoms can be brought on by injury, degenerative disorders, arthritis, infection, and other causes, including:
Rheumatoid arthritis
This is a chronic inflammatory disorder that causes the knees to swell and causes damage to the cartilage.
Osteoarthritis
This type of arthritis causes the cartilage to steadily wear away, causing damage to the joints and various symptoms.
Cartilage Issues
Overuse, muscle weakness, injury, and misalignments can cause compensating postures and movements that can wear down and soften the cartilage, generating symptoms.
Several factors can increase the risk of developing knee neuropathy, including:
Previous knee injury
Undiagnosed and untreated knee injury
Unhealthy Weight
Gout
Compromised leg muscle strength and/or flexibility
Symptoms
Symptoms associated with a knee injury or disorder can vary, depending on the severity and damage. Symptoms can include:
Joint stiffness
Swelling in the joint.
Reduced movement/flexibility in the joint.
Increased instability/feeling of weakness in the knee.
Changes in skin color around the knee joint, like increased redness or pale discoloration.
Numbness, coldness, or tingling in and/or around the joint.
Pain symptoms could be a dull ache or throbbing felt throughout the knee.
Sharp, stabbing discomfort in a specific area.
If left untreated, knee neuropathy could permanently affect the ability to walk and lead to partial or total loss of knee function and mobility. Doctors recommend taking note of the following:
What activity/s generates symptoms?
Where are the symptoms located?
What the pain feels like?
Treatments available for knee pain
Chiropractic treatment offers various approaches to addressing the pain caused by nerve damage. Standard treatment includes chiropractic adjustments, therapeutic massage, non-surgical decompression, stretching, posture and movement training, and nutritional anti-inflammatory plans. Our medical team specializes in non-surgical treatments that decrease symptoms and increase strength, flexibility, mobility, and restore function.
Knee Injuries Adjustment
References
Edmonds, Michael, et al. “The current burden of diabetic foot disease.” Journal of clinical orthopedics and trauma vol. 17 88-93. 8 Feb. 2021, doi:10.1016/j.jcot.2021.01.017
Hawk, Cheryl, et al. “Best Practices for Chiropractic Management of Patients with Chronic Musculoskeletal Pain: A Clinical Practice Guideline.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 26,10 (2020): 884-901. doi:10.1089/acm.2020.0181
Hunter, David J et al. “Effectiveness of a new model of primary care management on knee pain and function in patients with knee osteoarthritis: Protocol for THE PARTNER STUDY.” BMC musculoskeletal disorders vol. 19,1 132. 30 Apr. 2018, doi:10.1186/s12891-018-2048-0
Kidd, Vasco Deon, et al. “Genicular Nerve Radiofrequency Ablation for Painful Knee Arthritis: The Why and the How.” JBJS essential surgical techniques vol. 9,1 e10. 13 Mar. 2019, doi:10.2106/JBJS.ST.18.00016
Krishnan, Yamini, and Alan J Grodzinsky. “Cartilage diseases.” Matrix biology: journal of the International Society for Matrix Biology vol. 71-72 (2018): 51-69. doi:10.1016/j.matbio.2018.05.005
Speelziek, Scott J A, et al. “Clinical spectrum of neuropathy after primary total knee arthroplasty: A series of 54 cases.” Muscle & nerve vol. 59,6 (2019): 679-682. doi:10.1002/mus.26473
Non-radiographic axial spondyloarthritis or nr-axSpA and non-radiographic ankylosing spondylitis/AS are related. However, non-radiographic axial spondyloarthritis can present AS symptoms with active inflammation of the spine and sacroiliac/SI joints, causing back and hip pain but does not reveal joint damage on X-rays or MRIs. Injury Medical Chiropractic and Functional Medicine Clinic can explain what it means to have non-radiographic axial spondyloarthritis, how it can be managed, and what to do to prevent it from turning into ankylosing spondylitis.
Non-Radiographic Axial Spondyloarthritis
Non-radiographic axial spondyloarthritis means there are early AS symptoms but have not developed enough joint inflammation or damage to show up on an X-ray or other form of imaging. Early evidence of joint inflammation includes blurring of the joint edges and localized regions of joint erosion. It can be difficult for physicians to see these subtle changes on an x-ray.
Ankylosing Spondylitis
Ankylosing spondylitis, or AS, is a form of inflammatory arthritis that affects joints in the spine and elsewhere.
It is a chronic, inflammatory, autoimmune disease.
Medical research is still ongoing to determine the exact cause, but a genetic component is believed to be contributing factor.
Around 85% of individuals with ankylosing spondylitis have inherited the HLA-B27 gene, which is associated with multiple autoimmune conditions.
In the early stages, individuals will present lower back pain around the sacroiliac joints or the joints that connect the spine to the pelvis.
Later stages have more obvious X-ray findings, like the fusing of the sacroiliac joints and the lower spine that takes place over time.
Joint inflammation can progress, causing permanent joint damage and spine rigidity.
Most individuals with the condition can manage their symptoms with NSAIDs, chiropractic care, physical and massage therapy, and range of motion exercises.
Stage 1
There is no evidence of spinal inflammation on x-rays.
MRI provides more detailed images of bones and may reveal bone marrow edema or accumulation of fluid in the structures of the spinal bones and joints.
Individuals with non-radiographic axial spondyloarthritis, you are here.
Stage 2
There is visible inflammation of the spinal joints on the x-ray.
The sacroiliac joints between the spine and the pelvis are the most affected.
Stage 3
Chronic inflammation of the joints has caused bone loss and permanent joint damage, resulting in spine rigidity.
Symptoms of Non-Radiographic Axial Spondyloarthritis
There are differences between back pain associated with muscle strain and arthritis. Back pain symptoms include:
Starts to present before age 40.
It has a gradual onset and can go unnoticed for years.
Improves with movement or activity.
Eases up throughout the day.
Starts up in the evening when resting.
Other symptoms include:
Joint stiffness
Swollen fingers
Heel pain
Bilateral buttock discomfort and pain
Slowing Progression
Progression from non-radiographic axial spondyloarthritis to ankylosing spondylitis occurs in 10% – 20% of individuals over a two-year period. Progression factors include genetics, gender, degree of joint damage, and level of inflammatory markers at the time of diagnosis.
Early diagnosis and treatment can slow the progression before significant joint damage with anti-inflammatory therapy, rheumatological therapy, and targeted exercise.
Work with a specialist like an orthopedic spine specialist and rheumatologist that understands the disorder and is up to date on the most recent treatment modalities.
D. J. Pradeep, A. Keat, K. Gaffney, Predicting outcome in ankylosing spondylitis, Rheumatology, Volume 47, Issue 7, July 2008, Pages 942–945, doi.org/10.1093/rheumatology/ken195
Kucybała, Iwona, et al. “Radiologic approach to axial spondyloarthritis: where are we now and where are we heading?.” Rheumatology international vol. 38,10 (2018): 1753-1762. doi:10.1007/s00296-018-4130-1
Michelena, Xabier, López-Medina, Clementina, and Helena Marzo-Ortega. “Non-radiographic versus radiographic axSpA: what’s in a name?”.” National Center for Biotechnology Information. October 14, 2020. doi.org/10.1093/rheumatology/keaa422
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Whiplash Nerve Injury
IBD Back Pain
Power Walking
