Maintaining a healthy weight is challenging, especially Fridays, Saturdays, Sundays, and extended weekends, increasing the risk of binge eating and weight gain. This is where healthy cheat meals and snacks come into play to help individuals stick to their diet while enjoying healthy junk food. Plus, finding the proper high-calorie carb-packed meal can help optimize the body’s hormones to prevent adverse effects on metabolism and hunger.
Cheat Meals
One way to look at a diet and still have the flexibility for sweet or savory foods is to set up the flexibility. To maintain health, practice portion control and eat healthy foods 80% of the time, allowing a 20% margin for the junk foods. To improve health, eat healthy foods 90% of the time, and allow a 10% margin until a health goal is reached.
Cheeseburger without the Buns and Sweet Potato Fries
They can be made healthy with lean ground beef, beans, peppers, cheese, avocado, tomatoes, and jalapeños for a meal that incorporates quality protein and healthy fats.
It can be made vegetarian by removing the meat and adding more beans and vegetables.
Dark chocolate contains monounsaturated fats that can help improve cholesterol, blood sugar, and insulin levels.
Dark chocolate also supplies vitamins, minerals, and antioxidants for heart and brain health.
Dietician Nutritionist
These are a few examples; the objective is to get individuals to learn to create their healthy cheat meals A diet or adjusting for a more nutritional food plan should always start with a nutritionist, dietician, or health care provider. They can help develop a customized plan that fits an individual’s specific needs. It is about finding the balance and creating a positive relationship with food.
Fibromyalgia Food Choices Nutraceutical Options
References
Coelho de Vale R, et al. (2016). The benefits of behaving badly on occasion: Successful regulation by planned hedonic deviations.
doi.org/10.1016/j.jcps.2015.05.001
Kuijer RG, et al. (2014). Chocolate cake. Guilt or celebration? Associations with healthy eating attitudes, perceived behavioral control, intentions, and weight loss. DOI:
10.1016/j.appet.2013.11.013
Murray SB, et al. (2018). Cheat meals: A benign or ominous variant of binge eating behavior? DOI:
10.1016/j.appet.2018.08.026
Warren JM, et al. (2017). A structured literature review on the role of mindfulness, mindful eating, and intuitive eating in changing eating behaviors: Effectiveness and associated potential mechanisms. DOI:
10.1017/S0954422417000154
Bicycling at any level is excellent healthwise, but the specific physical repetitive motions and postures can wear on a cyclist’s body, causing strains and injury to the:
Muscles
Ligaments
Tendons
Nerves
Spine
Injuries can be caused by falls, overused muscles, joints, posture, and/or balance problems, whether riding a bicycle for fun, health, or sport. Chiropractic decompression can treat cycling-related injuries and help prevent common injuries by helping cyclists with conditioning and exercises. Chiropractic adjustments, combined with health coaching and nutrition planning, can maximize the body’s overall athletic ability and increase/improve:
Many cyclists suffer from back pain overuse injuries that are caused by:
Incorrect saddle/seat height or an uneven seat/saddle
Not bending the knee at the end of a pedal stroke forces the cyclist to rock the pelvis side to side to generate enough power, placing added stress on the low back muscles.
Handlebars that are too far forward can cause over-stretching of the spine.
Constantly tilting the head can cause neck and shoulder pain.
Staying in the same position for an extended period strains the spine.
Repetitive hip flexion causes the muscles to become tight and perform less efficiently, straining the rest of the body to make up for the lost support.
Hamstrings that become tight can shorten in length, causing the body to pull on the pelvis and the spine.
Lack of core strength allows more stress to penetrate the glutes, back, and hips.
Riding on bumpy or rough terrain increases body jarring and spinal compression.
Chiropractic Decompression
Chiropractic decompression for cyclists can rehabilitate the body from injuries, alleviate pain, improve blood and nerve circulation and maintain the body’s flexibility. Advanced decompression techniques personalized to the individual realign and release the body from obstructions and toxins in the neural pathways. Nutritional and supplementation recommendations are incorporated to enhance the body’s natural healing abilities, and exercise/stretches to sustain the adjustments.
Spinal Decompress
References
Schultz, Samantha J, and Susan J Gordon. “Recreational cyclists: The relationship between low back pain and training characteristics.” International journal of exercise science vol. 3,3 79-85. 15 Jul. 2010
Silberman, Marc R. “Bicycling injuries.” Current sports medicine reports vol. 12,5 (2013): 337-45. doi:10.1249/JSR.0b013e3182a4bab7
Streisfeld, Gabriel M et al. “Relationship Between Body Positioning, Muscle Activity, and Spinal Kinematics in Cyclists With and Without Low Back Pain: A Systematic Review.” Sports health vol. 9,1 (2017): 75-79. doi:10.1177/1941738116676260
Thompson, M J, and F P Rivara. “Bicycle-related injuries.” American family physician vol. 63,10 (2001): 2007-14.
When the body goes through intense trauma like a car, truck, crash, or accident, the trauma can slip, bulge, herniate, or rupture the spinal fluid-filled discs that can extrude from the disc space, causing the nucleus pulposusto tear through the annulus fibrosus and compress the nerve roots causing pain. Depending on the severity and force of the crash or accident, a herniated disc can cause the vertebrae to push into the spinal canal, where it can compress, irritate, and/or injure the spinal cord, which can lead to other health issues. Nerve impingement from a herniated disc can also cause numbness and tingling in the hands, arms, legs, and feet. A chiropractic spine disc herniation decompression treatment plan can heal the herniation, realign the spine, stretch the muscles and joints, and rehabilitate the body back to top form.
Spine Disc Herniation
Symptoms of Herniation
Signs and symptoms depend on the spinal area and whether the disc is rubbing or compressing a nerve. Pain is often described as a sharp or burning sensation. A herniated disc usually affects one side of the body.
Pain Presents When Sitting Down – sitting causes a significant strain on the lower spinal discs. When sitting, the pain experienced can worsen.
Arm or leg pain – Depending on the herniated disc, pain can spread to other surrounding areas.
For a lower herniation, this could be the buttock, thigh, calf, and foot.
For a herniated disc in the neck region, pain can be felt in the shoulder and arm.
Pain can present in the arm or leg when coughing, sneezing, or moving into certain positions.
Numbness or tingling – presents from the compressed nerves and spreads as the average blood/energy flow is disrupted.
Muscle Weakness – the affected nerves that support the spinal muscles can lose normal strength causing awkward postures and fatigue.
A herniated disc can be present without symptoms – individuals won’t know unless spinal imaging is ordered.
Sciatica Sensations – the damaged nerve roots affect the ability to function correctly and can cause burning pain, numbness, weakness, and tingling along the front and/or back of the thigh, leg, and/or foot. This can result from direct compression or chemical irritation from a leaked out herniated disc that causes inflammation around the nerve root area.
Chiropractic Injury Care
When a disc herniates, it inhibits the body from communicating and healing itself. To activate proper communication from the brain to the rest of the body, chiropractors perform spine disc herniation decompression which clears the neural system and opens the lines of communication.
Spine Disc Herniation Decompression
Nonsurgical spinal decompression gently stretches the spine to relieve pressure and heal the herniated disc. It is a safe procedure considered a natural alternative compared to surgery or pharmaceutical approaches. Spinal decompression therapy:
It is safe for all ages
It is non-invasive
Sessions take between 30 to 45 minutes, depending on the individual and the injury that could require multiple sessions.
Offers a quicker recovery time
It is performed on a computer-controlled table customized to the individual’s specific needs and injuries.
A treatment plan can expedite the recovery process, rehabilitate and strengthen the whole body, and help avoid minimally invasive spine surgery.
Neurosurgeon DRX9000
References
Atlas, Steven J et al. “The impact of disability compensation on long-term treatment outcomes of patients with sciatica due to a lumbar disc herniation.” Spine vol. 31,26 (2006): 3061-9. doi:10.1097/01.brs.0000250325.87083.8d
Dydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. [Updated 2022 Jan 18]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441822/
Gane, Elise M et al. “The Impact of Musculoskeletal Injuries Sustained in Road Traffic Crashes on Work-Related Outcomes: A Systematic Review.” International journal of environmental research and public health vol. 18,21 11504. 1 Nov. 2021, doi:10.3390/ijerph182111504
Scuderi, Gaetano J et al. “Symptomatic cervical disc herniation following a motor vehicle collision: return to work comparative study of workers’ compensation versus personal injury insurance status.” The spine journal: official journal of the North American Spine Society vol. 5,6 (2005): 639-44; discussion 644. doi:10.1016/j.spinee.2005.04.007
Older and elderly individuals have an increased risk of developing a herniated disc/s. The age of the intervertebral discs/cushions causes deflation, drying out, and shifting, making it easier for discs to herniate. Muscle mass also reduces/lessens with age; specifically, the muscles parallel to the spinal column are responsible for stability. When the spine loses strength, the risk of injuries like slips and falls can damage the spine and the rest of the body. Herniated disc decompression will keep the vertebral cushions healthy, functioning, and properly aligned.
Symptoms of Disc Herniation
A herniated disc bulge or tear/s will press on the spinal nerves causing discomfort that can range from mild to severe pain and can last for weeks to months. The symptoms of disc herniation vary and depend on the injury angle, how much of the disc ruptured and if it is touching or has leaked out on the nerve roots. The most common symptoms include:
Pulls the herniated disc back into its correct position.
Fills the injured/damaged areas and the rest of the spine with blood, oxygen, nutrients, and lubricating fluids.
Helping to rebuild joint and muscle strength.
Increasing flexibility in the muscles that support the affected area of the spine.
The therapy duration depends on the herniation, injury, and damage severity. The objective is to bring significant improvement that will last.
Chiropractic, Physical/Massage Therapy, and Health Coaching
A chiropractor and physical massage therapy team will develop a personalized herniated disc decompression treatment plan with specific goals. The therapy will include:
Mechanical decompression.
Manual chiropractic adjustments.
Massage sessions.
Health coaching.
Exercises and stretches will be given that will help maintain pressure relief and flexibility.
Core stabilization exercises will strengthen and stabilize the spine and muscles.
Aerobic conditioning will help increase endurance.
Non-Surgical Spinal Decompression El Paso, Texas
References
Carla Vanti, PT, MSc, OMPT, Alice Panizzolo, PT, OMPT, Luca Turone, PT, OMPT, Andrew A Guccione, PT, Ph.D., DPT, FAPTA, Francesco Saverio Violante, MD, Paolo Pillastrini, PT, MSc, Lucia Bertozzi, PT, MSc, Effectiveness of Mechanical Traction for Lumbar Radiculopathy: A Systematic Review and Meta-Analysis, Physical Therapy, Volume 101, Issue 3, March 2021, pzaa231, https://doi.org/10.1093/ptj/pzaa231
Dydyk AM, Ngnitewe Massa R, Mesfin FB. Disc Herniation. [Updated 2022 Jan 18]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441822/
Maistrelli, G L et al. “Lumbar disc herniation in the elderly.” Spine vol. 12,1 (1987): 63-6. doi:10.1097/00007632-198701000-00012
Suri, Pradeep, et al. “Nonsurgical treatment of lumbar disk herniation: are outcomes different in older adults?.” Journal of the American Geriatrics Society vol. 59,3 (2011): 423-9. doi:10.1111/j.1532-5415.2011.03316.x
Healthy hips are necessary for standing, sitting, walking, running, bending, twisting, lifting, etc. Hip problems can seriously interfere with everyday activities. Out of alignment hips don’t just cause pain and soreness in the hip area but can radiate to other body areas. When the hip joint is out of alignment, the rest of the body has to start compensating for the misalignment, which can cause chronic pain in the back and/or legs.
Out of Alignment Hips
Discomfort and soreness begin as occasional but can quickly become regular. Individuals may also begin to limp when they walk, have a reduced range of motion in the hips, and pain that escalates with physical activity and improves with immobility/rest. Out of alignment hips can be caused by:
Lifting incorrectly
Repetitively carrying heavy loads on one side of the body places uneven pressure on the pelvis, causing an imbalance.
Performing repetitive motions that begin to stress the joint
If the legs are different lengths, this can cause the hips to go out of alignment. Using a foot wedge/foot orthotic in the shoe can remedy the situation.
Functional Leg Length Discrepancy
Functional leg length discrepancy is a common cause of hip misalignment, meaning that leg length is equal, but the individual is doing something to cause the hips to go out of alignment. It usually involves posture, standing, walking, sitting, lifting, and carrying improperly or awkwardly and repetitively could create functional leg length discrepancy.
Scoliosis
Scoliosis is only one cause of hip misalignment. It is not likely that an individual has scoliosis if they are an adult and have not previously been diagnosed with the condition. If a child has what looks like a misaligned hip, it is recommended to take them to get tested for scoliosis. Most children with the disorder will outgrow it, but they need to be monitored by a medical professional.
One of the most prominent signs that it is a hip problem is the presence of groin pain. Groin pain can radiate downward toward the buttocks, front of the thighs, and knees. The hip joint is located behind the groin; pain usually means the hip is the root cause.
Chiropractic Decompression
A chiropractic examination can identify uneven hips. Chiropractic and motorized spinal decompression can reset the hips to their proper position. A chiropractor will be able to rebalance the hips and help avoid invasive surgical treatments and long-term rehabilitation.
DRX9000 90 Seconds Spinal Decompression
References
Battaglia, Patrick J et al. “Posterior, Lateral, and Anterior Hip Pain Due to Musculoskeletal Origin: A Narrative Literature Review of History, Physical Examination, and Diagnostic Imaging.” Journal of chiropractic medicine vol. 15,4 (2016): 281-293. doi:10.1016/j.jcm.2016.08.004
Jones HR, Burns TM, Aminoff MJ, Pomeroy SL. Pain. Chapter: Diagnosis of Low Back, Buttock, and Hip Pain. Netter Collection of Medical Illustrations: Spinal Cord and Peripheral Motor and Sensory Systems, Section 8, 201-224.
Khamis, Sam, and Eli Carmeli. “A new concept for measuring leg length discrepancy.” Journal of orthopedics vol. 14,2 276-280. 27 Mar. 2017, doi:10.1016/j.jor.2017.03.008
Miyagi, Masayuki, et al. “Hip-spine syndrome: cross-sectional-study of spinal alignment in patients with coxalgia.” Hip international: the journal of clinical and experimental research on hip pathology and therapy vol. 29,1 (2019): 21-25. doi:10.1177/1120700018803236
Nunes, Guilherme S et al. “Acute Effects of Hip Mobilization With Movement Technique on Pain and Biomechanics in Females With Patellofemoral Pain: A Randomized, Placebo-Controlled Trial.” Journal of sport rehabilitation vol. 29,6 707-715. 18 Oct. 2019, doi:10.1123/jsr.2018-0497
Injury Medical Spinal Decompression: Spinal decompression therapy/treatment can be surgical or non-surgical, with differences in the procedure, recovery time, and results. Individuals who experience compression-related problems can have severe and prolonged spinal conditions that can lead to various health issues. Individuals experiencing persistent or chronic neck, back, or leg pain should know the differences between surgical and non-surgical spinal decompression. Spinal decompression aims to relieve pressure on the discs and reduce stress on the nervesto eliminate the pain associated with compression on the spine,restoring optimal circulation and improving spinal function.
Surgical Procedure
It is invasive, must be performed by a surgeon, and can have a recovery time of up to 6 weeks.
Surgery is usually suggested as a last resort after alternative therapies have not succeeded or when the compression is so severe that surgery is the only option.
Surgical spinal decompression is directed towards removal to reduce pressure instead of adjusting or stretching the discs.
In cases of severe nerve compression, surgery can be an effective option.
Risks include infection, damage to the spinal cord, and blood clots.
Types of Spinal Decompression Surgery
Types of surgeries; spinal fusion could be necessary to stabilize the spine. Common types of back surgery:
Discectomy
This procedure removes a portion of the disc to relieve pressure on nerves.
Laminotomy
The procedureremoves a small portion of the bone or a section of the bony arch to increase the size of the spinal canal and relieve pressure.
Laminectomy
The procedureremoves theentire bony arch or lamina to increase the size of the spinal canal and relieve pressure.
Foraminotomy
This procedure removes bone and other tissue to widen the openings for the nerve roots to pass through.
The procedure removes a vertebral body along with discs.
Injury Medical Spinal Decompression
Surgery for a damaged/injured spine is not always necessary. Treatment regimes vary depending on each individual’s medical condition. Non-surgical motorized spinal decompression is a non-invasive back treatment that uses a mechanized decompression table to slowly and gently stretch the spine. The therapy gradually relieves the pressure on the compressed nerve root/s resulting in reduced or complete alleviation of pain.
Oxygen, water, and nutrients circulate abundantly, promoting healing as the discs re-hydrate, and are re-nourished, improving and enhancing spine function. Individuals can enjoy increased levels of mobility, strength in the spine and muscles, and more flexibility.
Descompresión Espinal Con La DRX9000
References
American Spinal Decompression Association: “Spinal Decompression Therapy.”
Daniel, D.M. Chiropractic and Osteopathy, 2007.
Macario, Alex, and Joseph V Pergolizzi. “Systematic literature review of spinal decompression via motorized traction for chronic discogenic low back pain.” Pain practice: the official journal of World Institute of Pain vol. 6,3 (2006): 171-8. doi:10.1111/j.1533-2500.2006.00082.x
O’Hara K, editor. Decompression: a treatment for back pain. Vol. 11. National Association of Healthcare Professionals; 2004. pp. 1-2.http://www.naohp.com/menu/publications/mccu/bibliography.htm#10 [Google Scholar]
Nerve impingement, sciatica, disc herniation/degeneration, or spinal stenosis can cause sharp, debilitating nerve pain causing electric shocks, pins, needles, or burning sensations along the back or into the arms and legs. In combination with additional chiropractic treatment modalities, spinal decompression therapy effectively relieves the pain and disability resulting from disc injury and degeneration, repairs the damaged discs, and reverses nerve dystrophy. Part of the treatment involves a proper diet to deliver healing nutrients to the spine.
Healing Nutrients
The spine supports the entire body to perform motions and movements and needs the proper healing nutrients, especially after chiropractic and decompression therapy. There are vitamins and minerals that are critical for a healthy spine. These ensure that the bones, muscles, discs, and other tissues function correctly. There are nutrients that are essential to the immune system; if they are not present, the ability to heal and recover properly is reduced and takes longer. Nutrients commonly used in immunonutrition include:
Nucleotides
Antioxidants
Arginine
Glutamine
Omega-3
All are found naturally in certain foods and nutritional supplements and are essential in healing from injuries, like a herniated disc, sciatica, degenerative disc disease, and back or neck surgery.
Nucleotides
Every cell in the body contains nucleotides, which help make up and maintain DNA and RNA.
DNA and RNA production is necessary for cell repair and regrowth.
When the body is experiencing a stressful health issue like back or neck pain, it needs more nucleotides.
The body produces and recycles nucleotides and absorbs them through food.
All-natural plant- and animal-based food sources contain nucleotides.
Antioxidants
Antioxidants maintain and restore healthy tissues by reducing oxidative stress.
Oxidative stress is associated with chronic inflammation.
Inflammation is necessary during healing, but chronic inflammation can be destructive.
Omega-3 supplementation can help decrease chronic inflammation.
Omega-3 foods include:
Salmon
Eggs
Walnuts
Flaxseed
Spinach
Spinal decompression gently stretches the spine, creating a vacuum inside the discs and joints. The negative pressure helps heal disc bulges and herniated discs. The lengthened spine allows healing nutrients and water to flow correctly, reducing swelling and inflammation and improving joint motion.
DRX9000 Explicada En Español
References
Chen, Linlin, et al. “Inflammatory responses and inflammation-associated diseases in organs.” Oncotarget vol. 9,6 7204-7218. 14 Dec. 2017, doi:10.18632/oncotarget.23208
Daniel, Dwain M. “Non-surgical spinal decompression therapy: does the scientific literature support efficacy claims made in the advertising media?.” Chiropractic & osteopathy vol. 15 7. 18 May. 2007, doi:10.1186/1746-1340-15-7
Dionne, Clermont E et al. “Serum vitamin C and spinal pain: a nationwide study.” Pain vol. 157,11 (2016): 2527-2535. doi:10.1097/j.pain.0000000000000671
Napier, Zachary, et al. “Omega-3 Fatty Acid Supplementation Reduce Intervertebral Disc Degeneration.” Medical science monitor: international medical journal of experimental and clinical research vol. 25 9531-9537. 14 Dec. 2019, doi:10.12659/MSM.918649
Zolfaghari, Farid, et al. “A Survey of Vitamin D Status in Patients with Degenerative Diseases of the Spine.” Asian spine journal vol. 10,5 (2016): 834-842. doi:10.4184/asj.2016.10.5.834
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