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Seeing A Chiropractor Regularly for Injury Prevention

Seeing A Chiropractor Regularly for Injury Prevention

Seeing A Chiropractor Regularly for Injury Prevention and Maintenance. A common question that comes up is how often is it necessary to visit a chiropractor? Everyone is different and the frequency of treatment depends on each individual’s specific situation/condition, health goals, and needs. Here are a few guidelines to keep in mind that can help get an idea of what to expect.
11860 Vista Del Sol, Ste. 128 Seeing A Chiropractor Regularly for Injury Prevention and Maintenance

Seeing a Chiropractor

Chiropractors are the top experts in addressing underlying issues concerning the spine and musculoskeletal system. The most common reasons for seeking chiropractic treatment are musculoskeletal:
  • Conditions
  • Injuries – work, sports, automobile, personal
  • Rehabilitation
  • Pain relief
  • Fitness
  • Chronic fatigue
  • Brain fog
  • Sleep problems
As an example, back pain is one of the top causes of disability. The workforce and medical community are seeing the effectiveness of chiropractic in reducing medical costs and loss of productivity. Spinal misalignment is an overlooked problem that can lead to a variety of health issues, including chronic pain and poor blood and nerve circulation. Restoring alignment is the first step in building sustainable health and achieving optimal quality of life.

Effective Treatment

Chiropractic treatment follows three stages. There is an emphasis on each stage and a specific focus for working toward long-lasting optimal health. Each phase is also associated with a different range of treatment protocols to achieve the best results.

Stage 1 Pain Relief

Starting treatment when the pain is at its most intense means the first step is bringing relief as quickly as possible. This is accomplished through:
  • Adjustments
  • Ultrasound
  • Heat and Ice
  • Massage
  • T.E.N.S
  • Stretching
  • Exercise
  • Other techniques to stabilize the individual

Stage 2 Restorative Care

Once the pain is relieved, the focus turns to long-term healing of affected tissues like the:
  • Muscles
  • Ligaments
  • Neural tissues
This helps with long-term recovery while reducing the risk of worsening or creating further injury/s.
11860 Vista Del Sol, Ste. 128 Seeing A Chiropractor Regularly for Injury Prevention and Maintenance

Stage 3 Maintenance Care

This final stage is the monitoring stage. The chiropractic provider understands how important it is to regularly monitor an individual’s health and alignment to address any issues that come up and deal with them before they worsen or lead to other problems. Monitoring prevents unnecessary distress and helps the individual get back to their normal life.

Optimal Results

Achieving lasting results for symptoms cannot be done with a quick one size fits all treatment. With the guidance of a chiropractor, the individual will learn to recognize subtle changes in their body to alert them to adjusting lifestyle habits. Contact Injury Medical Chiropractic and Functional Medicine Clinic to determine what treatment and frequency offer the best results.

Body Composition


Inflammation That Can Become Permanent

When white blood cells cause inflammation, this is a sign that the body’s immune system is properly functioning. Inflammation starts, the white blood cells attack the invader, it is neutralized, and the inflammation recedes. This is how the body’s defense system works naturally. But the white blood cells are not the only type of cell that has the ability to release cytokines. A second type of cell that can release cytokines and cause inflammation are adipocytes/fat cells. The body stores excess calories as fat so that the body can use it later for energy. Scientists have learned that fat is an active endocrine organ. It can secrete a host of proteins and chemicals, including inflammatory cytokines. When the body keeps adding more and more adipose tissue cytokines are released by the fat cells, triggering inflammation. Obesity is characterized as a state of low-grade, chronic inflammation. This means that increased fat cells put the body in a constant state of stress and immune response. This means that the body is always in a state of inflammation and the immune system is permanently switched on. Perpetual, never-ending inflammation is not healthy for the body.

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG* email: coach@elpasofunctionalmedicine.com phone: 915-850-0900 Licensed in Texas & New Mexico
References
Hadler, N M. “Chiropractic.” Rheumatic diseases clinics of North America vol. 26,1 (2000): 97-102, ix. doi:10.1016/s0889-857x(05)70123-x Iben, Axén, et al. “Chiropractic maintenance care – what’s new? A systematic review of the literature.” Chiropractic & manual therapies vol. 27 63. 21 Nov. 2019, doi:10.1186/s12998-019-0283-6 Goertz, Christine M et al. “Effect of Usual Medical Care Plus Chiropractic Care vs Usual Medical Care Alone on Pain and Disability Among US Service Members With Low Back Pain: A Comparative Effectiveness Clinical Trial.” JAMA network open vol. 1,1 e180105. 18 May. 2018, doi:10.1001/jamanetworkopen.2018.0105
Achieve Health Goals With Chiropractic, and Nutritional Coaching

Achieve Health Goals With Chiropractic, and Nutritional Coaching

The new year offers a blank slate to better our lives and try new things that will help us achieve our life goals. Health goals can be achieved through chiropractic treatment and nutritional coaching. Improving one’s health is one of the quickest ways to boost the body and mind’s quality of life.  
11860 Vista Del Sol, Ste. 128 Achieve Health Goals With Chiropractic, and Nutritional Coaching
 

Health Goals and A New Year

Individuals set health goals only to forget about them after a few weeks or months. When setting goals that don�t stick, the biggest issue is the focus is on the wrong process to achieve these goals. Individuals tend to aim for goals that are doable but too advanced to jump right into. Much like someone that has never worked on home renovation, but decides they can knock out a kitchen, or bathroom remodel in two weeks. This is where training comes in to learn how to go about achieving these goals properly and in a healthy fashion. Common goals include:
  • Weight loss
  • Maintaining a healthy diet
  • Regular exercise
  • Increased energy
  • Stress management skills improvement
  • More time with the family
  • Quitting smoking
 

Chiropractic Motivation

If there are health goals that have been a struggle to maintain then it is time to get expert professional help. Chiropractic and health coaching could be a practical option. Chiropractic addresses whole-body health with sustainable changes/adjustments to achieve optimal health. Chiropractic is a specialized branch of medicine dedicated to addressing body dysfunction through non-invasive spinal realignment. A misaligned spine leads to poor nerve and blood circulation that affects the body’s functional health at every level. Treatment with a chiropractic provider can help achieve health goals from the ground up. Once spinal alignment has been achieved and the body is ready, then guidance and recommendations with lifestyle changes, like exercise and stress management can be addressed to reach full health potential.  
11860 Vista Del Sol, Ste. 128 Achieve Health Goals With Chiropractic, and Nutritional Coaching
 

Stop Waiting

There is no better time than now to start working toward health goals that can actually be controlled. We can control how we perceive our lives, treat our bodies and minds. A chiropractor and health coach will help set small attainable goals that can be kept, contact Injury Medical and Chiropractic Clinic today.

The Body’s Composition


 

Invest In Your Body

It is easy to think of your body as healthy and invincible. This is true when young, but age will catch up. The muscles will begin to plateau in strength in an individual’s 30s, which can lead to less physical activity. Being aware of the body’s fat percentage and keeping track is a great way to determine if body composition is declining. If weight has not changed over a couple of years but body fat percentage seems to have increased, this is a red flag that could indicate age-related muscle loss is taking place.

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
Maiers, Michele et al. �Chiropractic in Global Health and wellbeing: a white paper describing the public health agenda of the World Federation of Chiropractic.��Chiropractic & manual therapies�vol. 26 26. 17 Jul. 2018, doi:10.1186/s12998-018-0194-y
Weight Loss Change and Recommendations for Success

Weight Loss Change and Recommendations for Success

Having the right attitude about weight loss can go a long way in being successful. Being overweight contributes to poor health, sleep problems, increased risk for disease/s, and back pain. Weight problems can result from:
  • Eating the wrong food/s
  • Limited or no regular physical activity/exercise
  • Stress eating
  • Age
  • Genetics
11860 Vista Del Sol, Ste. 128 Weight Loss Change and Recommendations for Success
 
These can all be overcome by setting sensible goals and realistic expectations. The first step is to discuss weight loss and general health with your healthcare provider. A doctor, health coach, or fitness chiropractor can help develop a fully customized weight loss treatment plan along with exercise, diet, and lifestyle changes/adjustments. Weight loss plans can include:
  • Dietary
  • Exercise
  • Behavioral
  • Medication
  • Surgical modification of the digestive system if necessary
A realistic properly developed and safe weight loss plan has a greater rate of success. If your doctor isn’t quite sure which is the best approach, they could reference a health coach, weight loss, or metabolic specialist. Assessing one’s body weight is now a more involved process than just stepping on a scale. The assessment usually involves measuring the Body Mass Index or BMI, waist circumference, and medical history. This information is analyzed to determine if there are any risks due to excess weight like high blood pressure, diabetes, heart disease, and cancer.

Nutrition Feeding The Body

A weight-loss treatment program does require a reduction in calories. An optimal treatment plan means changing/adjusting lifestyle bad habits and turning them into good/positive habits. This can include nutritional education, relearning to eat, manage stress, and adapting. It is important to feed the body the proper nutrients it needs to maintain optimum health. No one food has all these essential nutrients. Therefore, it takes a combination of a variety of foods to help meet the body’s needs. If an individual has been overweight or obese for an extended amount of time, the body could be starving for these vital nutrients.  
Nutrients Sources Functions
Proteins Meat, Fish, Poultry, Eggs, Dairy, Legumes, Nuts Formation of muscles, bone, blood, enzymes, specific hormones, cell membranes, tissue repair, regulates water/acid-base balance
Carbohydrates Grains, Fruits, Vegetables Supplies energy to brain cells, nervous system, blood, and muscles during physical activity and exercise
Fats Meat, Fish, Poultry, Supplements Supplies energy, insulates/cushions organs, helps in vitamin absorption
Vitamins Fruits, Vegetables, Grains, Meat, Dairy Promotes chemical reactions in the body’s cells
Minerals Contained in most food groups Regulates body functions, assists with growth, a catalyst for energy release
Water Water, Liquids, Fruits, Vegetables Medium for transporting chemicals, assists in chemical reactions, regulates temperature, removes waste, accounts for 50-70% of body weight

Types of Fats

Fats are essential in absorbing fat-soluble vitamins A, D, E, and K.
  • Saturated Fat is known to increase blood cholesterol levels. This type of fat is found primarily in meat and dairy products. For example butter.
  • Polyunsaturated Fat has been shown to lower blood cholesterol levels. It is found in plant sources like cottonseed, corn, safflower, sunflower, and soybean.
  • Monounsaturated Fat has been shown to lower the low-density cholesterol or LDL, which is unhealthy cholesterol. It can be found in avocados, olive, canola, and peanut oil.
A healthy diet should not exceed 30% of fat per day. An easy way to cut back is to:
  • Go for lean cuts of meat
  • Trim the visible fat
  • Remove the skin from poultry
  • Select water-packed tuna
  • Choose dairy products made from skim or low-fat milk
11860 Vista Del Sol, Ste. 128 Weight Loss Change and Recommendations for Success
 

Eating and Losing Weight Recommendations

These recommendations could be redundant, but it is a start.
  • Drink at least eight glasses of water every day. This does not include tea, coffee or other beverages
  • Eat only when hungry
  • Stop when full
  • Eat and chew slowly – It takes 20 minutes for the stomach to tell the brain the body is full
  • Select foods that take a lot of chewing, which will satisfy the body with less food
  • Drinking a warm beverage with a meal helps promote the feeling of fullness and satisfaction
  • Serve food on a smaller plate – This fools the eyes, fooling the brain into believing that the meal is the same amount
  • Have a piece of fruit or a small fruit smoothie in between meals to keep hunger in check
  • Keep the kitchen stocked with healthy ready to eat snacks
  • It’s the small thorough steps that add up to achieve goals

Physical Activity Benefits

Healthy food combined with healthy eating habits and regular physical activity can help weight loss goals be met. Building and preserving muscle mass helps the body burn calories. Plus it decreases the risk of:
  • Heart disease
  • High blood pressure
  • Type 2 diabetes
  • Colon cancer
  • Breast cancer
  • Osteoporosis
  • Arthritis
  • Reduces body fat
  • Lowers cholesterol
  • Relaxes muscular tension
  • Reduces anxiety and depression
  • Increases energy, concentration, self-esteem, self-confidence

Weight Loss Doctor of Chiropractic

 
 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
Macronutrients and Health

Macronutrients and Health

As 2020 is off to a bustling start, New Year resolutions are in full swing! Most individuals want to make healthier choices throughout their year in 2020, whether that be exercising more, eating better, or just feeling energized. After the holidays hit, most people are left feeling fatigued,� suffering headaches, and overall discomfort.

A great way to stay on track with your goals is to keep track of them! The human body requires micronutrients and macronutrients to function. Micronutrients consist of essential vitamins and minerals. Macronutrients refer to protein, fat, and carbohydrates. Macronutrients all provide the body with energy. This energy is essential to properly repair cells as well as maintain metabolism, immunity, and growth.

Carbohydrates are the main energy system in the human body. These carbohydrates provide over 50% of the daily diet. However, not all carbohydrates are created equal. There are simple and complex carbohydrates. Simple carbohydrates are those found in glucose and fructose (examples: fruit, sugar, and milk). Complex carbohydrates are those that require the body to work a little harder to break down and contain glycogen. Glycogen is important to eat as it is a valuable source of fiber.

Untitled presentation

The main function of protein is to maintain and grow the body tissue. Proteins are made up of amino acids.� Amino acids are the stepping stones used for neurotransmitters, cell membranes, nucleic acids, and hormones. Protein is widely stored in the human body due to the large amount of muscle tissue the body is comprised of. Overall, there are amino acids that must be obtained through the diet to maintain optimal health. Some of these amino acids include lysine, threonine, and tryptophan.

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Out of all the macronutrients, dietary fats require the least amount of grams per day. Similar to carbohydrates, there are two types of fat. Saturated and unsaturated. Saturated fats can be found in butter, where unsaturated fats mainly consist of nuts and avocados. A great supplement to take for healthy fats is Omega-3 and Omega-6, also known as fish oils. Fish oils also help improve cardiovascular health and help the Body generate specialized lipid mediators.

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Although each individual requires protein, fat, and carbohydrates, the optimal amount of each depends on each person as well as their body composition. Tracking macronutrients has been shown to improve weight loss and reduce inflammation.

�Tracking macros or macronutrients coupled with exercise is a great way to see results. The macronutrients each person needs depends on their body type, their goals, and their lifestyle. Health coaches such as myself can help determine what an individual’s macronutrient intake should be for weight loss results. Personally, I use the Dr. J Today app, wrist band, and scale. This app allows patients to track their food, steps, water intake, and exercise as well as provides an informative digital library. The scale directly syncs to the app, allowing me to get instant access to the weight and body composition of the patient. This scale not only measures individuals but it also measures their lean body mass, water mass, BMI, and body fat. These resources allow us to gain optimal insight and make corrections that will actually make a difference. – Kenna Vaughn, Senior Health Coach

The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.�

References:
PCRM Nutrition Guide for Clinicians. �Macronutrients in Health and Disease: Nutrition Guide for Clinicians.� Macronutrients in Health and Disease | Nutrition Guide for Clinicians, 2020, nutritionguide.pcrm.org/nutritionguide/view/Nutrition_Guide_for_Clinicians/1342092/all/Macronutrients_in_Health_and_Disease.

Health Coaching in El Paso: Part 3

Health Coaching in El Paso: Part 3

Health coaches are becoming more and more crucial as modern medicine continues to improve. Now more than ever, the health care field is progressing at high speeds and professionals do not always have the available time some patients desire. Here is where health coaches become involved. Basically, the position of a health coach was produced to fill the emptiness in several doctor offices. Many physicians contribute but do not have the time or resources to assist each individual and aid in constructing healthy habits on a day to day basis. However, health coaches are available to be a supportive mentor that assists and guides patients in making healthy lifestyle changes. Many patients who seek help to change their lifestyle are those suffering from some kind of chronic pain, headaches, or joint inflammation.

In the previous weeks, we have defined and explained what a health coach is and what they really do, as well as the first two steps a health coach might take with a patient. Throughout this article, the third and fourth steps will be broken down and analyzed.

Need a refresher? No problem!

Health Coaching in El Paso: Part 1 can be found by clicking here.�

Health Coaching in El Paso: Part 2 can be found by clicking here.�

 

Step 3: Building A Plan For Action

 

 

Once the health coach understands the values and goals of the patient, a plan for change can get mapped out. One thing that is unique about building a plan, is that the health coach encourages the patient to have a say in it and contribute to building the plan. The ways of medicine have changed, and this aspect is one of them. Before, many patients would sit silently as doctors instructed them on their new protocol. However, it has been shown that patients who build a plan of action with the practitioner, are more likely to comply and complete a program.

In addition to this, the perspective of the patient can help maintain expectations and keep the plan of action at a realistic timeline. The health coach will offer their suggestions during this process as well as their perspective. Often times, this will help the patient break down their overall goal, into smaller more specific goals or tasks.

As soon as the overall goals are broken down into specific tasks, the health coach will then map out the process to complete these tasks. It can be simple to overlook small steps when thinking of a bigger picture, so the health coach will provide tools to better help the patient understand.

An example of this would be for a patient who wants to lose weight. Mapping out these tasks will have an end result that looks similar to these:

� I will try a new fruit and vegetable every day this week and identify what I enjoy

� I will think of different, creative ways to work movement into my day, such as finding a walking trail in my neighborhood

� I will always keep a water bottle with me and refill it every two hours

� I will cook dinner two nights this week

� I will go for a walk after dinner every day this week

By providing the patients with these smaller tangible tasks, the patient now has “homework” in a sense to complete these throughout the week. The health coach will set a deadline with these tasks and check-in with the patient regularly to ensure they are on track.

Step 4: Tracking Progress And Results

 

Goals achieved.jpg

 

Before progress can be tracked, the health coach will take into consideration the patient’s goal and determine how often the patient will need to come in for follow-ups. For many patients, a combination of follow up techniques are used. Health coaches understand that in-person is not always the most convenient and does not always fit into the patient’s schedule. If this is the scenario, health coaches work around that to create follow-ups by using some in-person visits, some phone conversations, or other virtual check-in meetings that are HIPAA compliant.

Often times, during a lifestyle change patients may become confused or discouraged. It is important to remember that this is normal and progress is not always a straight line up, but rather includes bumps along the way. In order to better help the patient, the health coach will provide them with a helpful “where to turn” guide.

As humans, at different times we require different types of support. The where to turn guide will be a supporting reminder of things to do to counteract these feelings when they arise. Items included in this guide will be ideas such as:

� Pursuing a hobby, like dancing or playing an instrument

� Getting out in nature

� Starting a mindfulness practice

� Making art, like drawing or writing

� Joining a community, religious, or spiritual group

In addition to these activities, the health coach will determine with the patient what kind of support (internal or external) is appropriate depending on the situation.

Lastly,� progress does not always look like a dip in the number on the scale. Progress can come in many different forms. In order to help the patient appreciate and realize all the progress they are making, a health coach will ask questions like:

1. How can you appreciate your progress?

2. How would you describe the benefits of your experience?

3. What�s been good about this experience?

4. How have you grown?

As mentioned earlier, a health coach is important to have as they help one realize all the steps it truly takes to be successful and reach their health goals. There are many critical steps that are easily overlooked when the big picture is on their minds. The final two steps that a health coach will work on with a patient is to help them visualize their best self and to create a plan for resiliency. These two topics will be discussed in the next article.

�Using a health coach to complete a lifestyle change is similar to the work of going to therapy. One must be willing to accept the tools and resources they are givien, and actually do the work provided or it will not produce results. If a patient is truly serious about completing a lifestyle change, using a health coach is an extremly beneifical resource! As one can see, they work with the patients to hammer down tasks and ideas that a patient might not have orignally thought of. By utilizing a health coach, the patient has a higher chance of reaching their goals. – Kenna Vaughn, Senior Health Coach

All information and resources for this post came from an Integrative Practioner article titled, “A Six-Step Approach To Health And Wellness Coaching: A Toolkit for Practice Implementation” and can be found by clicking here; as well as listed below in the proper bibliography.

*The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Bibliography:
American Psychological Association (2019). The Road to Resilience. Retrieved from: https://www.apa.org/helpcenter/road-resilience
Jonas, W. (2019). Empowering patients with chronic diseases to live healthier through health coaching: Integrative primary care case study. Samueli Integrative Health Programs.�Retrieved from: https://www.health.harvard.edu/staying-healthy/give-yourself-a-health-self-assessment
Miller, W. and Rose, G. (1991). Motivational Interviewing: Preparing People to Change Addictive Behavior. Guilford Publications.
Pecoraro, Wendy. �A Six-Step Approach to Health and Wellness Coaching: A Toolkit for Practice Implementation.� Official Media Integrative Practitioner, 17 Oct. 2019, www.integrativepractitioner.com/resources/e-books/a-six-step-approach-to-health-and-wellness-coaching-a-toolkit-for-practice-implementation.
Trzeciak, S. and Mazzarelli, A. (2019). Compassionomics. Studer Group. Virginia Polytechnic Institute and State University. The Stages of Change.Retrieved from: http://www.cpe.vt.edu/gttc/presentations/8eStagesofChange.pdf
Your Coach (2009). SMART goals.Retrieved from: https://www.yourcoach.be/en/coaching-tools/

Health Coaching in El Paso: Part 2

Health Coaching in El Paso: Part 2

Health Coaching is a recent position that is being utilized by doctor offices around the country. Many doctors have realized that their patients are needing more one on one guidance but they are unable to provide this due to their hectic schedule. This is where they have created and utilized health coaches.

Health coaching is extremely beneficial for patients and can help them achieve their health goals. For more information about health coaches and a general overview of the essential role they play in the healthcare field, please see last week’s article linked here.

Health coaches use many different techniques depending on the patient they are working with, but the core values of their methods remain the same. These core values can be broken down into 6 different steps, with each individual step having smaller more detailed steps of their own. These steps can be identified as:

Identifying values and vision

Determining goals

Building a plan for action

Tracking progress

Visualizing one’s best self

Creating a plan for resiliency

 

Step 1: Identify Values

Identify Values Photo

With this step being the first, it is one of the most crucial. When a patient comes to a physician or a health coach, it is usually because they have been recently diagnosed or are unhappy with their current health status. However, this does not mean that the patient is fully ready to accept their condition or understands it fully.

The patient will be asked to write down inventory in the categories of physical, emotional, spiritual, social, recreational, intellectual, and environmental. The purpose of this is so the patient is able to search and reflect on where they’re currently at and where they would like to be.

From here, there are different techniques and models that a coach may use. One being the transtheoretical model, in which the patient will use stages to move through a behavior change.

At this point, the conversation is less about treatment and more about obtaining an awareness of their health risks, experience with a current illness or any symptoms they�re experiencing. The patient is welcome and encouraged to express their emotions openly. The health coach will move through these next 6 steps to help outline the patient’s treatment and see what stage they are at.

1. Precontemplation: the patient does not intend to take action in the foreseeable future

2. Contemplation: intending to start introducing healthy behaviors within the next 6 months

3. Preparation: patients are ready to take action in the next 30 days

4. Action: the patient has recently changed their behavior and intends to keep moving forward

5. Maintenance: the patient has sustained their behavior change for 6 months and intends to maintain the behavior change for more than six months

6. Termination: the patient has grown and is now self-aware of their behaviors and has no desire to return to their previously unhealthy behaviors

As we all know, values are formed starting in early childhood. These values are then later consciously re-evaluated and may change. It is important for the patient to work with the health coach so they properly understand their personal values. This allows the patient to get clarity and build self-awareness to make intelligent decisions and keep a balance in life.

Actually sitting down identifying values might be difficult, as many individuals do not think about them often. If this is the case, the health coach might help by asking questions like:

What is more important in your life: Beyond basic human needs, what must you have in your life to experience fulfillment?

Take this time and consider a meaningful moment: What was happening to you and what values were you honoring?

Consider a time when you were angry or upset: What were you feeling and, if you flip those feelings around, what value is being suppressed?

These questions aid in triggering times that the patient might not have been connecting to values. After the patient has identifies values, the health coach will work with the patient to select between 5-10 of their core values and then rank them in order of importance. From here, the patient is able to evaluate their values and proceed to determining goals.

Step 2: Determine Goals

goal setting.jpeg

Once a patient has identified their values, the health coach will shift their focus and have them brainstorm what they would like to focus on in their healing plan. This step is important because it will determine what they specifically want to change or improve. Some patients may feel unsure or are apprehensive, but allowing the patient time to journal or write out everything they want to accomplish, big or small, as well as the known steps or tasks, will help the patient get there.

When determining goals, the health coach will encourage the patient to create goals for multiple areas in their life. Some of these areas may include, health, family, relationships, and recreation. The health coach will encourage the patient’s goals by having them consider the following questions:

What do I want to achieve?

How will I achieve this goal?

Why do I want to reach this goal?

Who will I need to work with to achieve this goal?

What are the conditions and limitations to achieving this goal?

Based on the core areas and goals, the health coach will work with the patient to determine SMART goals. A SMART goal is a goal-setting technique that brings structure and trackability to goals. SMART goals stand for Specific, Measurable, Attainable, Relevant, and Timely. These create a verifiable trajectory towards a specific objective with clear milestones. By determining SMART goals, it clarifies how and when the goal will be achieved, rather than just stating a desire.

A health coach will help patients turn “I want to lose weight” into ” I want to lose 20 pounds to have more energy to play with my grandchildren. I will do so by exercising four times a week and eating less processed foods, and more fruits and vegetables. I will lose an average of two pounds every week for 10 weeks.”

By doing this, the health coach is working on a goal that immediately interests the patient and puts it into a way that is more attainable. The health coach can help the patient stay encouraged and motivated as they work together to achieve small successes, eventually leading to the patient being more willing to take on bigger challenges.

Using health coaching can be more beneficial than one might originally think. As one can see, they really go deep into one’s life and can help them in ways they might not have planned on originally. In the next article, the steps of building a plan for action and tracking progress and results will be discussed in great detail.

 

Changing your lifestyle can be difficult and does not happen overnight. Those who work with a coach to reach their goals are more successful and less likely to give up when things get difficult. Coaches are amazing for accountability, advice, health help, goal setting, and organizing expectations in a realistic timeline. Look at it this way: People use a wedding coordinator to help them oragnize food, timelines, expectations, etc. and that is for an event that lasts 1 day. So why are you not using a health coach to help you organize all of these same things for something that will last a lifetime? In addition you’re getting to help decide your future and gain a deeper undestanding of what lies ahead. Investing in yourself is one of the best things you can do for yourself. – Kenna Vaughn, Senior Health Coach

The scope of our information is limited to chiropractic, musculoskeletal and nervous health issues as well as functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or chronic disorders of the musculoskeletal system. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

The information from this article was found in an article written by Integrative Practioner. The sources can be found listed below.
Resources:
American Psychological Association (2019). The Road to Resilience. Retrieved from: https://www.apa.org/helpcenter/road-resilience
Jonas, W. (2019). Empowering patients with chronic diseases to live healthier through health coaching: Integrative primary care case study. Samueli Integrative Health Programs.Retrieved from: https://www.health.harvard.edu/staying-healthy/give-yourself-a-health-self-assessment
Miller, W. and Rose, G. (1991). Motivational Interviewing: Preparing People to Change Addictive Behavior. Guilford Publications.
Pecoraro, Wendy. �A Six-Step Approach To Health And Wellness Coaching: A Toolkit for Practice Implementation.� Integrative Practitioner.Com, 2019.
Trzeciak, S. and Mazzarelli, A. (2019). Compassionomics. Studer Group. Virginia Polytechnic Institute and State University. The Stages of Change.�Retrieved from: http://www.cpe.vt.edu/gttc/presentations/8eStagesofChange.pdf
Your Coach (2009). SMART goals. Retrieved from: https://www.yourcoach.be/en/coaching-tools/
What A Health Coach Does El Paso, TX.

What A Health Coach Does El Paso, TX.

In today’s busy world individuals need a little help when it comes to letting go of bad/negative behaviors and adopting/embracing positive behaviors to sustain optimal health and lifestyle. This is where a health coach�comes in.

More adults in the United States have a chronic disease and around thirty percent have two or more.

Many healthcare professionals do not know how to counsel patients on healthy living and, if they do, the information is limited to very basic knowledge like exercise and eat healthily. With this type of info and not a lot of enthusiasm, patients are not going to listen or make lasting changes.

Many providers do not listen to what’s going on and just tell patients what to do, instead of discussing the best options they have for their health. People being told what to do are not likely to listen or act upon the recommendations.

A health coach creates a custom getting healthy plan with you that fits your life, gets you going, sets up a strategy for the challenges and sees you through! This is what a health coach does.

Health coaching Involves

  • Communication
  • Motivation
  • Continued Support

This allows individuals to make meaningful behavior changes that will last forever.

Coaching centers on:

  1. Thorough conversation
  2. Listening
  3. Clinical Intervention
  4. Strategies

These are aimed to actively engage patients in positive behavior change.

Health coaches take on patients wherever they are in their health. An individual can be healthy and just want some advice to individuals that are extremely unhealthy with weight issues, chronic illness, disease or all of the above.

The point is to help individuals learn self-management techniques. The coach teaches, motivates and strategizes with the individual to make educated/informed decisions that will turn into regular healthy habits.

Coaching comes in the form of:

  • Setting�goals that are achievable�
  • A Patient’s Values
  • Strengths
  • Motivation
  • Encouraging the patient

This is how healthy attitudes and behaviors are developed.

 

11860 Vista Del Sol, Ste. 128 What A Health Coach Does El Paso, TX.

 

The Health Journey Begins

The patient’s health history is taken into account. Then the coach asks:

  1. Where they want to be in their health
  2. What Values they hold close
  3. What Goals they have in mind
  4. The plan is Created
  5. Progress is Tracked
  6. Challenges are met
  7. The long-term plan is Created

Patients oftentimes do not know where they are from a health perspective and might not be sure how to explain. This is where health coaches and their training can breakdown any questions/issues a patient may have.

A health coach will look at where a patient is healthwise based on:

  • Emotional factors
  • Environmental factors
  • Financial factors
  • Psychological factors
  • Physical factors
  • Recreational factors
  • Spiritual factors
  • Social factors

This health inventory is for the patient to reflect on where they are in their health and where they want to be.

Patients are welcome and encouraged to ask questions about the plan, make changes, reset goals, etc.

Motivating the Patient

Motivation can come in various forms. As people learn in various ways, so too are the motivational strategies to get patients to exercise the positive behavior outlined in their treatment plan. Some ways coaches motivate are:

  • They collaborate with patients and don’t approach the plan with an all-knowing mindset.
  • Understand the motivation of the individual to change.

Motivational Principles:

  • Empathy
  • Discrepancy
  • Support patient’s ability

Six stages of behavioral change:

  • Precontemplation – Patients do not see any problems and do not consider their behavior as negative, and do not see the problems their behavior is causing.
  • Contemplation – Patients start to think about healthy behaviors.
  • Preparation/Determination�– Patients are ready to take action toward behavior change and believe the new behavior will lead to a healthy life.
  • Action�– Change begins and the intention is to keep going.
  • Maintenance – Behavior change has been for more than six months and continuing on the right track.
  • Termination�– Negative behaviors are eliminated.

There are different strategies to get through each stage and on to the next until the positive behavior is achieved.

 

11860 Vista Del Sol, Ste. 128 What A Health Coach Does El Paso, TX.

Helping the patient find the coaching plan that is right for them.

Patients are helped by figuring out what they want to change about their health based on what they see and
the most important changes for them. There is no correct answer, as it is different for everyone.

Understanding Your Values

Coaches encourage the patient to identify their values, and what is most important for each individual.

These include:

  • Family
  • Friendship
  • Health
  • Love

Values begin early in childhood and become reevaluated as life goes on, and can change.

Clarity is important to help the patient build self-awareness to make intelligent decisions and staying balanced.

A coach might ask questions like:

  • What made you choose the unhealthy product versus the healthy version?
  • How much stress do you think you have to deal with on a daily basis?
  • Do you make time for yourself?

For some, identifying negative behavior can help, as the patient grows and realizes how their health is changing, their values start to change.

This information helps to create a plan of action along with steps to help the patient’s decision making.

While working with the patient to determine goals and create steps, tools and methods are created help to ensure the patient understands their role in getting healthy.

Asking Questions

Coaches ask patients what they know and what they would like to know?�There are no incorrect questions, aks away, as the more an individual knows, as well as the more that the coach knows about the patient, the better the treatment plan will be.

Teaching

If the patient doesn�t understand, the process is repeated until the patient is able to explain the treatment plan back to the coach so everything is clear.

This technique is recognized by various associations, including the:

  • American Academy of Family Physicians
  • American Hospital Association

Primary Areas of Improvement

Before setting goals the patients go over the primary areas of their life that they want to improve/change.

These primary areas may be very similar to the patient�s values.

Examples include:

  • Health
  • Family
  • Career
  • Finances
  • Recreation
  • Social Relationships

Once a patient has identified what they would like to focus on, brainstorming sessions are put into action, as to what they want to change or improve for each primary area.

They are then broken down into smaller goals in the creation of the main plan of action.

As the patient moves forward they are more motivated and encouraged to take on bigger challenges.

 

Couple making a healthy smoothie

Goals

Patients understand what areas of their life they want to improve/change.

With the primary areas known, the patient begins the challenge of changing their current unhealthy status to healthy.

Areas to consider:

  • What exactly do I want to achieve?
  • How will I achieve this goal?
  • Timeframe to achieve this goal?
  • Why is this goal important to me?
  • Where to go to next once the goal is achieved?

SMART Goals

When the patient is ready, the coach will assist in developing:

  • Specific
  • Measurable
  • Attainable
  • Relevant
  • Timely

SMART goals that allow for structure and trackability and create clear milestones for the individual.

 

Planning

Once a health coach understands where the patient wants to go, the next phase is planning.

Patients help in creating their treatment plan.

This plan is an agreement between the patient and the health coach that describes the behavior change that the patient wants to make, how they’re going to go about it, and their commitment to the final result.

Example of goals a patient will follow to lose weight:

  • Try new fruits and vegetables
  • Find creative ways to incorporate exercise at work.
  • Stay hydrated by keeping a water bottle and refilling it every two hours.
  • Cooking healthy meals at first twice a week then three times and so on.
  • Walking after meals.

These small tasks make it easier for the patient to see their progress.

The coach will check with the patient regularly to make sure they are sticking to the plan.

 

Health Coach

 

Goal Progress

Health coaches can ensure a patient has consistent motivational support by creating a follow-up plan that works in conjunction with their primary treatment plan.

Follow-up care may include schedules for physical exams or tests, referrals, and recommendations to keep positive behavior development.

Coaches and patients work together to create realistic goals for the future.

As the patient progresses, the health coach may make additional recommendations or work with the patient to adjust their plan or making sure the patient knows where to turn to if they have questions.

Continued Support

Once goals are being achieved it is important to have support to continue the positive behavior. Traditional sources of support include:

  • Family
  • Friends
  • Colleagues
  • Community

Patients may not always have access to external support, coaches also teach the patients how to find positive support in various activities around town that can help patients and their overall health.

At Injury Medical Chiropractic & Functional Wellness clinic we have the best-rated team of health practitioners to get you to your best optimal health.


 

*Detox Your Body* | Detox Doctor | El Paso, TX (2019)

 

 

Fred Foreman is a basketball coach who depends on his overall health and wellness to be able to engage in his everyday responsibilities. As a result, coach Foreman started the 6 Day Detox Program, designed to help renew and enhance the human body’s cleansing and detoxification capabilities.


 

NCBI Resources

Good health is built on diet and exercise. The goal is to continually improve by maintaining healthy habits that develop more healthy behaviors. You do not have to do anything drastic. You will have an easier time making changes if you start small and gradually shift towards a lifestyle that is best for you. A health coach can get you operating and performing at the highest level!

 

How to Set Realistic Goals that’ll Change Your Overall Health

How to Set Realistic Goals that’ll Change Your Overall Health

New Year�s Resolutions made by well-meaning but, unfortunately, less than 10 percent of people who make resolutions feel that they successfully achieve them and only 45 percent last past six months. Self-improvement goals like lose weight, eat healthier, quit smoking, and life improvement rank in the top five more popular resolutions. So, what is that 10 percent doing that makes them successful at achieving their goals? What sets them apart?

SMART Approach to Successful Goals

The SMART approach is a guide for setting realistic goals and attaining them. It is an acronym that outlines a success-focused strategy for goal setting:

  • Specific
  • Measurable
  • Accountable
  • Realistic
  • Timeframe

Each step will bring you closer to achieving your goals and improve your health.

Be SPECIFIC about your goals

Vague, ambiguous goals can�t stand up to time and temptation. Get specific.

Say you want to lose weight. How much do you want to lose? How do you plan to accomplish it? What are your reasons for setting this goal? Whatever goal you are setting, ask why and get specific about the details.

Set Goals that are MEASURABLE

If you set a goal that you can�t measure, how will you know when you reach it?

Any goal that you have can be measured in some way. Weight loss is measured in pounds, how your clothes fit, or how many inches you�ve lost. Eating healthy can be measured by what foods you incorporate into your diet, getting the junk food out of your pantry, and finding healthy recipes.

It helps to break your main goal into several smaller, attainable ones. It lets you see success very early, and you keep seeing success which spurs your motivation, making you less likely to abandon your efforts.

goals health el paso tx.

Hold Yourself ACCOUNTABLE

Accountability is a great motivator for helping you stick to your goals. Keeping a journal has long been a great way to keep yourself accountable, but there are many website and software programs that you can use to track your efforts that may prove to be even more effective.

Partnering up with a buddy is also a great strategy. Choosing someone who has a goal similar to yours allows you to hold each other accountable. Plus, success is always better when you can share it with a friend.

Keep Your Goals REALISTIC

Unrealistic or unattainable goals are motivation killers. Even goals that are too difficult or require high-pressure effort over a long period can be challenging to�see all the way through.

As you sit down, think about not only what you want to achieve, but what that looks like in your life. In other words, consider your personality and lifestyle, structuring your goals to accommodate those factors.

If your goal is to lose weight, setting a goal of 30 pounds in 30 days is not only unrealistic but unhealthy. On the other hand, setting a 2 pound per week loss is a goal that you will likely find to be much easier.

Set a TIME-FRAME, but Keep it Flexible

Creating a timeframe for meeting your goals gives your efforts structure which helps to keep you motivated. Make sure your timelines are realistic; give yourself enough time.

If the constraints are too tight, you could find that you veer off the path and even lose sight. Stay flexible, though. If you don�t reach a target within a given timeframe, don�t be afraid to move it a little.

As long as you are moving forward, toward your goal you don�t need to limit yourself just because you didn�t complete it within the time you allotted initially. It�s about meeting your goals�and making lasting changes that will affect your overall health for the better. Cut yourself some slack.

Chiropractic Care & Cross Fit Rehabilitation

10 STEPS TO REGAIN YOUR HEALTH

10 STEPS TO REGAIN YOUR HEALTH

If you�re like most Americans, health is the most important aspect of your life that needs improving. Without adequate health and well-being, you can kiss most of your other goals goodbye. Declining health and vitality rob you of the energy you need to achieve your personal or professional goals.

With that in mind, I�ve created a series of simple practices�the more of these you do, the better and more in charge of your life you�ll feel.

Sit Less, Move More

 

As humans, we are made to move. This doesn�t mean running around on a daily basis, but rather spending a good portion of our days walking, standing and moving in general. If we don�t, our bodies rebel and our health declines. Movement is not only good for your cardiovascular health, but also for your mental health. Do some form of exercise that significantly raises your heart rate for 30 minutes at least four times a week. Remember, also, to break up your sitting and move frequently during the day.

Get More Sleep

 

Sleep is often the single most undervalued behavior in our lives�and yet it is the one with the most immediate power to improve our lives in every waking moment. If you�re averaging less than six hours of sleep, aim to get just one more hour a night. It will leave you feeling more physically energized, emotionally resilient and mentally clear.

Eat Less, More Often

 

Food is fuel, and real food�healthy proteins, vegetables (complex carbohydrates) and fruits �are high-octane fuel. You feel best when you eat in small doses throughout the day, beginning with breakfast. Try for more local and organic fruits and vegetables. Remember, the fresher the food, the more potent its nutrients.

Remove Interference

 

Chiropractic care can literally change your life, and enable you to live a pain-free life full of energy and vitality. That�s because chiropractic adjustments help reduce or eliminate pressure on your nerves�the same ones responsible for your everyday bodily functions. Chiropractic will help eliminate pain and inflammation, reduce fatigue, and restore normal nerve flow to all your organs, giving you the energy, drive and peace of mind to go out there and live life the way it was meant to be lived.

Renew More

Human beings are not designed to work eight or more hours straight. We�re meant instead to alter between moving (spending energy) and resting (renewing energy). Ideally, take a break every 90 minutes, even if only to spend a minute or two stretching or breathing deeply. It all matters, and it all adds up.

Be Present

 

The greatest gift you can give someone is your undivided attention. After all, it�s better to be fully present with someone for an hour than physically present, but distracted, for multiple hours. Shut off your phone at a certain time each day, and practice being present with your family and friends.

Gratitude Adjustment

 

We�re far quicker to notice what�s wrong in our lives than we are what�s right. Gratitude has tremendous power; if it is sincere and heartfelt it makes a big difference to our outlook. To help change this mindset, once a week aim to write a note of appreciation to someone who deserves it, telling the person precisely what you�re grateful for.

Do The Most Important Thing First

 

Early in the morning (after your coffee), you�re likely to have the most energy, and the fewest distractions. Start your workday by focusing without interruption on the most important or challenging task you can accomplish that day.

Feed Your Mind

 

Our brains work better if we challenge them, and life becomes more interesting when we do. Reading is, of course, a simple way to learn and grow, but so is building a daily practice around learning a new language, a sport, an instrument, how to fix a car, or learning to draw.

Give Back

 

Lending a helping hand not only aids others in need, but it�s also very rewarding. Throughout the year, aim to take some time to add value to the world at large by supporting charities, standing up for great causes, or giving back to your community.

 

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