Functional Medicine: A Holistic Approach to Recovery from Motor Vehicle Accidents
Motor vehicle accidents (MVAs) can leave individuals with a range of injuries, from visible trauma to hidden damage that affects long-term health. Beyond the immediate physical pain, MVAs can cause indirect trauma, back and neck pain, and even intestinal damage, impacting overall well-being. Functional medicine offers a comprehensive, patient-centered approach to recovery by addressing the root causes of these injuries and promoting holistic healing. This blog post examines how functional medicine, when combined with chiropractic care, can aid individuals in recovering from motor vehicle accidents (MVAs), with a focus on the expertise of Dr. Alexander Jimenez, a renowned chiropractor and nurse practitioner in El Paso, Texas. Written at a high school level, this 5,000-word guide is designed to educate and empower those seeking natural recovery options.
Understanding Motor Vehicle Accident Injuries
Motor vehicle accidents are a leading cause of injuries in the United States, with nearly 300,000 car accidents occurring annually in Texas alone, resulting in over 60,000 injuries (Jimenez, 2018). These injuries range from minor to severe, affecting various body systems. Common injuries include:
Whiplash and Neck Pain: Caused by the sudden acceleration and deceleration during a collision, whiplash affects the cervical spine, leading to muscle tightness, spasms, and headaches (Jimenez, 2018).
Back Pain: The force of an MVA can strain or tear muscles, ligaments, and discs in the lumbar or thoracic spine, causing acute or chronic pain (Jimenez, 2025).
Musculoskeletal Joint Pain: Joints, such as the shoulders, knees, or hips, can suffer from soft tissue damage or misalignment, leading to persistent discomfort (Jimenez, 2025).
Intestinal Damage and Gut Health Issues: Less obvious but equally significant, MVAs can disrupt gut health through stress-induced inflammation or physical trauma, potentially leading to conditions like leaky gut or irritable bowel syndrome. (Jimenez, 2025).
Indirect Trauma: Emotional and psychological stress from MVAs can manifest as post-traumatic stress disorder (PTSD), anxiety, or depression, which further complicates physical recovery (Visionary Law Group, n.d.).
These injuries often have interconnected effects, where physical trauma exacerbates mental health issues, and vice versa. Functional medicine addresses this complexity by treating the body as an integrated system, rather than focusing solely on isolated symptoms.
Functional medicine is a holistic, patient-centered approach that seeks to identify and address the root causes of health issues, rather than merely treating symptoms (Premier Functional Medicine, n.d.). In the context of MVA recovery, functional medicine offers individualized treatment plans that integrate chiropractic care, nutrition, physical therapy, and mental health support to restore balance across the body’s systems.
Key Principles of Functional Medicine
Individualized Care: Each patient receives a customized treatment plan tailored to their unique medical history, lifestyle, and injury profile.
Root Cause Analysis: Practitioners use advanced diagnostics to uncover underlying issues, such as inflammation, hormonal imbalances, or gut dysfunction, that may prolong recovery.
Holistic Healing: Treatment addresses physical, mental, and emotional health to promote overall well-being.
Preventive Focus: Functional medicine emphasizes the prevention of chronic conditions by addressing injuries early and optimizing overall health.
By focusing on these principles, functional medicine helps MVA victims recover faster and reduces the risk of long-term complications, such as chronic pain or gastrointestinal disorders.
Dr. Alexander Jimenez, DC, APRN, FNP-BC, is a board-certified chiropractor and family nurse practitioner in El Paso, Texas, with over 25 years of experience treating motor vehicle accident (MVA) injuries. (Jimenez, 2025). His dual licensure enables him to bridge chiropractic care with medical diagnostics, providing him with an unusual perspective on injury recovery. At his Injury Medical & Chiropractic Clinic, Dr. Jimenez combines functional medicine with evidence-based treatments to address the complex needs of motor vehicle accident (MVA) victims.
Clinical Rationale and Diagnostic Approach
Dr. Jimenez emphasizes the importance of thorough assessments to identify both obvious and hidden injuries. His clinical rationale includes:
Advanced Imaging: Magnetic resonance imaging (MRI) and X-rays are used to detect structural damage, such as herniated discs or fractures, that may not be immediately apparent (Jimenez, 2016).
Dual-Scope Procedures: As both a chiropractor and nurse practitioner, Dr. Jimenez employs electromyography (EMG), functional movement screens, and neurologic exams to assess nerve injuries and musculoskeletal dysfunction (Jimenez, 2025).
Diagnostic Assessments: Tools like the Living Matrix help identify systemic contributors to pain, such as inflammation or gut dysfunction, which are often overlooked in traditional care (Jimenez, 2016).
This comprehensive approach ensures accurate diagnoses, which are critical for effective treatment and legal documentation in personal injury cases. Dr. Jimenez’s team meticulously documents injury timelines, treatment outcomes, and functional limitations, providing objective evidence for attorneys and insurance companies (Jimenez, 2025).
Addressing Specific MVA Injuries with Functional Medicine
Functional medicine, combined with chiropractic care, provides targeted strategies to address the diverse injuries resulting from motor vehicle accidents (MVAs). Below, we explore how these approaches tackle back and neck pain, musculoskeletal joint pain, intestinal damage, and indirect trauma.
Back and Neck Pain
Back and neck pain are among the most common MVA injuries, often resulting from whiplash or spinal misalignment. Functional medicine and chiropractic care address back and neck pain through the following methods:
Chiropractic Adjustments: Spinal manipulation restores alignment, reduces nerve interference, and alleviates pain (Jimenez, 2025). Dr. Jimenez uses gentle thrusts to improve flexibility and promote recovery.
Soft Tissue Therapy: Massage and myofascial release relieve muscle tension and reduce scar tissue, enhancing mobility (RX Wellness, n.d.).
Anti-Inflammatory Nutrition: A diet rich in omega-3 fatty acids, antioxidants, and anti-inflammatory foods, such as turmeric and leafy greens, can help reduce systemic inflammation that exacerbates pain (Jimenez, 2019).
Physical therapy exercises to improve range of motion (ROM) and strengthen supporting muscles can help prevent chronic pain. (Health Coach Clinic, 2025).
Dr. Jimenez’s protocols often include ultrasound therapy and muscle energy techniques to reduce inflammation further and restore function (Jimenez, 2025).
Musculoskeletal Joint Pain
Joint pain after an MVA can result from soft tissue damage, ligament sprains, or biomechanical imbalances. Functional medicine addresses these issues by:
Functional Movement Screens: These assessments identify compensatory movement patterns that contribute to joint pain, allowing for targeted rehabilitation (Jimenez, 2025).
Nutritional Support: Supplements like collagen, glucosamine, and vitamin D support joint repair and reduce inflammation (Health Coach Clinic, 2025).
Manual Therapies: Chiropractic adjustments and acupuncture restore joint alignment and improve circulation, reducing pain and stiffness (Altitude Health, n.d.).
Exercise Programs: Low-impact exercises, such as yoga or swimming, rebuild strength and flexibility without stressing injured joints (County Line Chiropractic, n.d.).
Dr. Jimenez’s multidisciplinary approach ensures that joint pain is addressed from both a structural and systemic perspective, preventing progression to chronic conditions.
Intestinal Damage and Gut Health
MVAs can indirectly affect gut health through stress, inflammation, or trauma to the abdominal region. For instance, the force of a collision can disrupt the gut microbiome, leading to symptoms like bloating, diarrhea, or food sensitivities (Jimenez, 2025). Functional medicine strategies include:
Gut-healing diets, such as elimination diets or protocols like the Specific Carbohydrate Diet (SCD), reduce inflammation and support gut repair (Jimenez, 2025).
Probiotics and Prebiotics: These supplements restore healthy gut flora, improving digestion and immune function (Pacific Natural Medicine, n.d.).
Stress Management: Techniques such as mindfulness, meditation, or biofeedback can help reduce cortisol levels, which can exacerbate gut dysfunction (Heartspring Health, n.d.).
Functional Testing: Stool analysis or food sensitivity tests identify underlying issues, such as leaky gut or dysbiosis, allowing for targeted interventions. (Balance Body Med, n.d.).
Dr. Jimenez’s expertise in functional medicine enables him to address gut health as a crucial component of MVA recovery, recognizing its significant role in systemic inflammation and overall well-being.
Indirect Trauma and Emotional Health
The psychological impact of MVAs can be profound, with victims experiencing PTSD, anxiety, or depression (Visionary Law Group, n.d.). Functional medicine addresses these issues through:
Mind-Body Therapies: Techniques such as cognitive-behavioral therapy (CBT), yoga, or acupuncture help manage stress and enhance mental resilience. (Heartspring Health, n.d.).
Nutritional Psychiatry: Diets rich in omega-3s, B vitamins, and magnesium support brain health and mood stability (Health Coach Clinic, 2025).
Herbal Support: Adaptogens, such as ashwagandha or rhodiola, help the body cope with stress and promote emotional balance (Pacific Natural Medicine, n.d.).
Chiropractic Care: By reducing physical pain, chiropractic adjustments can help alleviate stress and improve sleep, both of which are crucial for maintaining mental health. (Accident Care Chiropractic, n.d.).
Dr. Jimenez’s comprehensive approach guarantees the importance of emotional health in physical recovery.
The Connection Between MVA Injuries and Musculoskeletal Joint Pain
MVA injuries often contribute to the progression of musculoskeletal joint pain, as the trauma can disrupt the body’s biomechanical balance. For example, whiplash can cause cervical spine misalignment, leading to compensatory strain on the shoulders, hips, or knees (Jimenez, 2016). Similarly, inflammation from soft tissue injuries can spread systemically, affecting joint health and mobility (Jimenez, 2025).
Dr. Jimenez’s clinical observations highlight that untreated MVA injuries can lead to chronic conditions, such as osteoarthritis or fibromyalgia, due to persistent inflammation and biomechanical imbalances (Jimenez, 2025). His approach involves:
Early Intervention: Addressing injuries promptly to prevent scar tissue formation and joint degeneration.
Systemic Treatment: Using functional medicine to reduce inflammation and support joint repair through nutrition and supplementation.
Rehabilitation: Implementing strength training and mobility exercises to restore joint function and prevent further damage.
By addressing both the structural and systemic aspects of joint pain, Dr. Jimenez helps patients avoid long-term complications and regain their quality of life.
Personal Injury Cases in El Paso: Dr. Jimenez’s Expertise
In El Paso, Dr. Jimenez is a trusted provider for personal injury cases, particularly those involving motor vehicle accidents (MVAs). His clinic has treated thousands of patients, helping them navigate the medical and legal complexities of their injuries (Jimenez, 2019). His expertise is particularly valuable in:
Legal Documentation: Dr. Jimenez’s team provides detailed reports on injury timelines, treatment progress, and functional limitations, which are critical for personal injury claims (Jimenez, 2025).
Patient Advocacy: By combining chiropractic care with nurse practitioner-driven medical management, Dr. Jimenez ensures patients receive comprehensive care while supporting their legal rights (Jimenez, 2017).
Holistic Recovery: His functional medicine approach addresses the physical, emotional, and systemic effects of injuries, enabling patients to return to work and their daily activities. (Accident Care Chiropractic, n.d.).
Patient testimonials highlight Dr. Jimenez’s transformative impact, with many reporting significant improvements in pain, mobility, and quality of life (Jimenez, 2025). His commitment to evidence-based care and patient education empowers individuals to take an active role in their recovery.
Recovering from an MVA is not just about healing immediate injuries; it’s about preventing chronic conditions and optimizing health. Functional medicine offers long-term strategies to support sustained recovery:
Lifestyle Modifications: Regular exercise, stress management, and adequate sleep promote resilience and prevent pain recurrence (Heartspring Health, n.d.).
Nutritional Optimization: A balanced diet rich in anti-inflammatory foods and targeted supplements supports tissue repair and overall systemic health (Health Coach Clinic, 2025).
Mental Health Support: Counseling or mind-body therapies address lingering emotional trauma, ensuring comprehensive recovery (Visionary Law Group, n.d.).
Dr. Jimenez’s clinic offers virtual and in-person coaching to ensure patients maintain these strategies, empowering them to live pain-free and healthy lives (Jimenez, 2025).
Motor vehicle accidents can have far-reaching effects, from back and neck pain to intestinal damage and emotional trauma. Functional medicine, combined with chiropractic care, offers a holistic and effective approach to recovery by addressing the root causes of these injuries and promoting overall well-being. Dr. Jimenez’s expertise in El Paso, Texas, exemplifies this approach, blending advanced diagnostics, personalized treatment plans, and legal documentation to support MVA victims. By focusing on individualized care, systemic healing, and long-term prevention, functional medicine enables individuals to regain their health and quality of life following an accident. If you or a loved one has been injured in an MVA, consider consulting a functional medicine practitioner like Dr. Jimenez to explore natural, comprehensive recovery options.
How can one effectively manage the early signs of bunions?
Bunions
A bunion, also known as hallux valgus, is a bony, often painful protrusion on the side of the big toe. The most common cause of bunions is a misalignment of the big toe. Early symptoms of a bunion include redness, thicker skin, edema, and discomfort around the big toe joint. While you can’t stop a bunion from growing, you can manage the symptoms along the way. Early indicators of bunions include pain management measures and treatment choices. (MedlinePlus, 2024)
Early Visual Signs
Bunions are initially minor and don’t result in many noticeable issues. The following symptoms may be present in the early stages of a bunion around the metatarsophalangeal (MTP) joint, which joins the base of your big toe to the rest of your foot. (American Academy of Orthopaedic Surgeons, 2022)
Redness
Skin that is darker and swollen
Skin that has gotten thicker and harder
There is a bony bump
A bump where the big toe goes toward the second toe or even under it
Corns and calluses
Early Physical Signs
While bunions may not be visible immediately, they can cause discomfort even in the early stages. Here are some early physical indicators of a developing bunion. (MedlinePlus, 2024)
Pain in the foot and big toe
This pain is especially noticeable when walking or wearing tight, narrow-toed shoes.
Decreased movement of the big toe
Tenderness
Inflammation
Swelling
Stiffness
Heat
Stages
Bunions often worsen over time, a condition known as progressive. You could have problems if you don’t do anything to stop your bunions from getting bigger. Bunions in later stages might cause the following symptoms: (American Academy of Orthopaedic Surgeons, 2022)
Long-lasting, intense pain in and around the MTP joint and the sides and bottom of your foot
Bursitis causes a sac full of fluid to form at the bottom of your big toe.
The big toe bends toward and even crosses over the second toe.
Too much bone development on the side of your big toe
Not being able to wear your regular shoes
Hard to walk
Abnormalities known as “hammer toe” occur when your second, third, or fourth toes bend upward in the middle, resembling a hammer or claw.
Hallux rigidus is a form of arthritis affecting the big toe.
Manage the Progression
Bunions tend to remain in place once they start to develop. However, there are several steps you can take to prevent them from worsening or causing additional problems. These are some of them: (American Academy of Orthopaedic Surgeons, 2022)
Place spacers between your toes to prevent friction and chafing.
Use over-the-counter (OTC) pads made of felt, silicone, or foam to cover the bunion.
You should also stretch your calf muscles to improve joint alignment.
Managing Pain
Advil and Motrin (ibuprofen) are two examples of non-steroidal anti-inflammatory medicines (NSAIDs) that can aid with bunion pain. Studies also show that injecting Botox into the muscles in the forefoot can help with pain. (Hurn, S. E., et al., 2022)
Nonsurgical Early Stage Treatment
If your bunions continue to worsen despite using the self-care procedures listed above, you may need to consult a podiatrist (a foot expert) or another healthcare provider. A healthcare provider may recommend.
Orthotics, or foot orthoses
Foot orthoses, also known as orthotics, are customized inserts that help alleviate bunion pain and prevent chafing.
Splints
Bunion splints are orthotic devices that can help straighten out your toes. People typically use them at night. (Aebischer, A. S., & Duff, S. 2020)
Physical Therapy
A physical therapist can help you by giving you exercises that will help your feet and joints line up better. They might also do manual therapy to help with pain. (Hurn, S. E., et al., 2022)
Podiatrist
A podiatrist is a medical doctor (M.D.) who specializes in treating health problems that affect the feet, ankles, and lower legs. If you want help with your bunion issues, ask your doctor for a referral to a podiatrist. (American Podiatric Medical Association, 2025)
Chiropractic Treatment
Chiropractors and nurse practitioners (NPs) have distinct roles in managing bunions, which are bony bumps at the base of the big toe caused by joint misalignment, often resulting in pain, swelling, and restricted movement. Here’s how each can help:
Chiropractors:
Focus: Chiropractors primarily address musculoskeletal issues through manual adjustments and manipulations.
Bunion Support:
Foot Adjustments: They may perform adjustments to improve foot alignment and joint mobility, which can potentially reduce bunion-related discomfort.
Soft Tissue Therapy: Techniques such as massage or myofascial release can help alleviate tension in surrounding muscles and tissues.
Orthotics or Taping: Some chiropractors recommend custom orthotics or use taping to support proper foot mechanics.
Exercise Guidance: They may suggest stretches or exercises to strengthen foot muscles and improve alignment.
Limitations: Chiropractors don’t prescribe medications or perform surgeries, so severe cases requiring these interventions would need referral to a podiatrist or orthopedic specialist.
Evidence: While some patients report relief from chiropractic care for foot issues, evidence specifically for bunions is limited, and results vary.
Nurse Practitioners:
Focus: NPs are advanced practice registered nurses with broad medical training, able to diagnose, treat, and prescribe medications within their scope of practice.
Bunion Support:
Diagnosis and Assessment: NPs can evaluate bunion severity, often using physical examinations or ordering imaging, such as X-rays, to assess joint damage.
Pain Management: They may prescribe anti-inflammatory medications (e.g., ibuprofen) or corticosteroid injections for pain and swelling.
Conservative Treatments: NPs can recommend padding, splints, or orthotic devices to reduce pressure and improve alignment.
Lifestyle Advice: They provide guidance on footwear (such as wide-toed shoes) and weight management to reduce stress on the bunion.
Referrals: For severe cases, NPs can refer patients to podiatrists or orthopedic surgeons for surgical options, such as bunionectomies.
Scope: NPs offer a medical approach, bridging conservative care and coordination with specialists.
Key Differences:
Chiropractors focus on non-invasive, manual techniques and alignment, while NPs can incorporate medications and broader medical management.
NPs are more likely to coordinate with other healthcare providers for comprehensive care, whereas chiropractors tend to work more independently.
General Notes:
Both can assist in managing mild to moderate bunion symptoms, but neither can “cure” bunions, particularly if the structural deformity has progressed.
Consult a podiatrist or an orthopedic specialist for persistent or worsening symptoms, as severe cases may require surgical intervention.
Always verify the provider’s credentials and experience in treating bunions.
Injury Medical Chiropractic and Functional Medicine Clinic
Dr. Jimenez, a nurse practitioner, treats a wide range of conditions using a combination of medical knowledge and chiropractic care. The clinic offers personalized care plans that incorporate functional medicine, acupuncture, electroacupuncture, and sports medicine. The clinic treats chronic pain syndromes and injuries, focusing on strength, agility, and flexibility. Comprehensive care plans, when paired with in-person and virtual health coaching, offer personalized treatment and wellness outcomes for patients of all ages and abilities.
Enhance Your Performance with Functional Foot Orthotics
References
MedlinePlus (2024). Bunions. U.S. Department of Health and Human Services.
American Academy of Orthopaedic Surgeons. (2022). “Bunions.” OrthoInfo. from https://orthoinfo.aaos.org/en/diseases–conditions/bunions/.
Hurn, S. E., Matthews, B. G., Munteanu, S. E., & Menz, H. B. (2022). Effectiveness of Nonsurgical Interventions for Hallux Valgus: A Systematic Review and Meta-Analysis. Arthritis care & research, 74(10), 1676–1688. https://doi.org/10.1002/acr.24603
Aebischer, A. S., & Duff, S. (2020). Bunions: A review of management. Australian Journal of General Practice, 49(11), 720–723. https://doi.org/10.31128/AJGP-07-20-5541
American Podiatric Medical Association. (2025). “What is a podiatrist?” Advancing foot and ankle medicine and surgery. from https://www.apma.org/patients-and-the-public/what-is-a-podiatrist/.
Can older people who exercise regularly lessen their risk of dementia and enhance their overall health?
Exercise and the Prevention of Dementia
Dementia, a term used to cover several conditions that impact memory and cognition, is currently the seventh leading cause of mortality worldwide. (World Health Organization, 2025) More than 10 million new cases of dementia are found around the world each year. (J.H. Yoon et al., 2023) Research investigating the relationship between exercise and insulin in the brain suggests that regular exercise may improve brain function and decrease the prevalence of dementia. Scientists have discovered that variables, such as.
Muscles must be exercised and mobilized. People who do not engage in physical activity have rigid muscles, which impede the effectiveness of insulin. The body’s sensitivity to insulin is improved by the contraction and relaxation of the muscles during movement. Dementia can be prevented by understanding how to decrease the body’s insulin resistance.
Physical Activity and Lower Risk
Over two weeks, researchers examined 21 older adults with prediabetes and found that exercise enhances cognitive performance by aiding the brain in insulin regulation. They conducted twelve supervised training sessions of moderate to extreme intensity. (Malin S. K. et al., 2025)
The results indicated that brain-derived extracellular vesicles containing insulin-related proteins had significantly increased.
These microscopic messengers are essential for brain maintenance and aid in neuronal communication.
Three serine/threonine-specific protein kinases known as AKT (protein kinase B, or PKB) are essential for several cellular functions, such as cell growth, survival, metabolism, and cell cycle control.
The protein affects the development and health of neuronal cells and is thought to play a significant role in insulin signaling.
The notion that exercise might help prevent dementia by potentially enhancing insulin signaling is important since poor insulin response can result in dementia.
Even while further research is needed, these findings prove that physical activity could be a cost-effective and easily accessible way to improve long-term brain health. To better understand how insulin affects brain activity, researchers will use MRIs and an insulin spray in the study’s next phase. To learn more about the effects of the insulin spray, they will compare the blood flow in the brain before and after it is administered.
Insulin and Exercise Are Essential for Brain Health
Insulin is a hormone that the pancreas makes. It controls blood sugar levels. But it’s just as vital for the health of the brain. Insulin binds to many receptors in the brain, which makes synaptic connections stronger and makes it easier for neurons to talk to each other. Both of these things help with memory and learning. (Gray, S. M., Meijer, R. I., & Barrett, E. J. 2014)
Type 2 diabetes, which impairs insulin transmission, increases the risk of cognitive impairment. (Yoon J.H. et al., 2023) Research has demonstrated that insulin resistance exacerbates tau tangles and amyloid-beta plaques, which are two critical characteristics of Alzheimer’s disease. (Hong, S., Han, K., & Park, C. Y. 2021) Increasing insulin sensitivity may slow down or even stop these changes in the brain. Working out, especially aerobic exercise, is good for the brain. According to earlier research, exercise can help people maintain or enhance their memory and brain function. (Rosenberg A. et al., 2020) Other ways to increase brain health include:
Maintaining social interaction
Challenging the mind
Getting a good night’s sleep
Controlling stress
A nutritious diet
Maintaining an active lifestyle
Controlling diabetes
Controlling blood pressure
To achieve the greatest possible effect, dementia prevention in the future will likely involve integrating lifestyle modifications, such as exercise, with medications. In individuals with diabetes or prediabetes, the risk of dementia is significantly reduced, and frequent exercise can assist in the preservation of optimal brain function.
Chiropractic and Functional Medicine Clinic
As a family nurse practitioner, Dr. Jimenez uses the latest medical expertise and chiropractic therapy to address many problems. Our clinic uses functional medicine, acupuncture, electro-acupuncture, and sports medicine to create individualized care plans that improve movement, encourage long-term health, and speed up the body’s natural healing process. We focus on strength, agility, and flexibility to help our patients thrive, regardless of age or health problems. At El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we want to help people with chronic pain syndromes and injuries. We focus on improving flexibility, mobility, and agility through programs suitable for people of all ages and abilities. We ensure that each patient gets personalized care and reaches their health objectives through detailed care plans and health coaching in person and online.
Is Movement Essential to Recovery?
References
World Health Organization. (2025). “Dementia.” World Health Organization. from https://www.who.int/news-room/fact sheets/detail/dementia#:~:text=Alzheimer%20disease%20is%20the%20most,60%E2%80%9370%25%20of%20cases.
Yoon, J. H., Hwang, J., Son, S. U., Choi, J., You, S. W., Park, H., Cha, S. Y., & Maeng, S. (2023). How Can Insulin Resistance Cause Alzheimer’s Disease?. International Journal of Molecular Sciences, 24(4), 3506. https://doi.org/10.3390/ijms24043506
Malin, S. K., Battillo, D. J., Beeri, M. S., Mustapic, M., Delgado-Peraza, F., & Kapogiannis, D. (2025). Two weeks of exercise alters neuronal extracellular vesicle insulin signaling proteins and pro-BDNF in older adults with prediabetes. Aging cell, 24(1), e14369. https://doi.org/10.1111/acel.14369
Gray, S. M., Meijer, R. I., & Barrett, E. J. (2014). Insulin regulates brain function, but how does it get there?. Diabetes, 63(12), 3992–3997. https://doi.org/10.2337/db14-0340
Hong, S., Han, K., & Park, C. Y. (2021). The insulin resistance by triglyceride glucose index and risk for dementia: population-based study. Alzheimer’s research & therapy, 13(1), 9. https://doi.org/10.1186/s13195-020-00758-4
Rosenberg, A., Mangialasche, F., Ngandu, T., Solomon, A., & Kivipelto, M. (2020). Multidomain Interventions to Prevent Cognitive Impairment, Alzheimer’s Disease, and Dementia: From FINGER to World-Wide FINGERS. The Journal of Prevention of Alzheimer’s disease, 7(1), 29–36. https://doi.org/10.14283/jpad.2019.41
Can incorporating sauerkraut into one’s diet help promote healthy gut bacteria?
Sauerkraut
Sauerkraut, a fermented cabbage food, is a great source of probiotics and fiber, both of which can contribute to gut health. It’s a living food containing various microbial strains and can help improve digestion, reduce inflammation, and improve overall gut health. (Shahbazi R. et al., 2021)
Fermented foods like sauerkraut have live cultures that promote the growth of beneficial probiotics, bacteria that provide powerful health benefits. Probiotics also help make foods more digestible, increasing the gut’s ability to absorb the vitamins and minerals they contain. A study found that fermented cabbage may help protect intestinal cells from inflammatory damage more than raw cabbage. (Wei L., & Marco M. L., 2025)
Homemade sauerkraut likely contains more live cultures than store-bought since processing may destroy some of the healthy bacteria. (National Institutes of Health Office of Dietary Supplements, 2023) Depending on which supplement is chosen, sauerkraut may have a greater diversity of probiotic strains. This is because an oral supplement has a known quantity and strain of probiotics. Individuals who want to add probiotics to their diet for potential gut health benefits should take a food-first approach, which is generally recommended over oral supplements. (National Institutes of Health, 2025)
Look at the Benefits
Probiotics
Sauerkraut contains lactic acid bacteria, which are beneficial bacteria that can help support the immune system and reduce inflammation. (Healthline, 2023)
Fiber
Sauerkraut is a robust source of fiber, which aids in digestion and can help you feel full longer.
Digestion
The probiotics in sauerkraut can improve digestion by promoting a healthy gut microbiome. (Medical News Today, 2023)
Consult with a doctor before adding sauerkraut to your diet if you are taking monoamine oxidase inhibitors (MAOIs).
Start small and learn how you like to eat sauerkraut, which can be as a condiment, side dish, or sandwich ingredient.
Injury Medical Chiropractic and Functional Medicine Clinic
As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Body In Balance: Chiropractic, Fitness, and Nutrition
References
Shahbazi, R., Sharifzad, F., Bagheri, R., Alsadi, N., Yasavoli-Sharahi, H., & Matar, C. (2021). Anti-Inflammatory and Immunomodulatory Properties of Fermented Plant Foods. Nutrients, 13(5), 1516. https://doi.org/10.3390/nu13051516
Healthline. (2023). 8 Surprising Benefits of Sauerkraut (Plus How to Make It). https://www.healthline.com/nutrition/benefits-of-sauerkraut#nutrients
Medical News Today. (2023). What are the benefits of eating sauerkraut? https://www.medicalnewstoday.com/articles/health-benefits-of-sauerkraut
Wei, L., & Marco, M. L. (2025). The fermented cabbage metabolome and its protection against cytokine-induced intestinal barrier disruption of Caco-2 monolayers. Applied and environmental microbiology, e0223424. Advance online publication. https://doi.org/10.1128/aem.02234-24
National Institutes of Health Office of Dietary Supplements. (2023). Probiotics. Retrieved from https://ods.od.nih.gov/factsheets/Probiotics-Consumer/
National Institutes of Health. (2025). Probiotics. Retrieved from https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/
U.S. Department of Agriculture. (2018). Sauerkraut, canned, solids and liquids. Retrieved from https://fdc.nal.usda.gov/food-details/169279/nutrients
Why do the muscles retighten days or weeks later for individuals who have received massage or chiropractic adjustments?
Muscles Retighten
Muscles can retighten again days or weeks after chiropractic treatment and/or a massage. A few factors may cause this.
Muscle memory: The body’s natural tendency to return to its previous state of tension.
This includes all the unhealthy postures/positioning
Delayed inflammatory response.
The body’s natural healing process
How muscles respond to manipulation
The need for ongoing maintenance of muscle health
After a massage, muscles can experience a temporary increase in soreness or tightness as the body heals from any minor damage or inflammation caused by the massage. Additionally, if the underlying issue causing muscle tightness is not addressed, the muscles may revert to their original state over time. (Cleveland Clinic, 2024)
Causes
Causes for muscles to retighten.
Underlying Issues
If the root cause of the muscle tightness is not addressed, such as unhealthy posture, injuries, repetitive motions, or muscle imbalances, it can lead to further complications.
In that case, the muscles may return to their original state after a few days or weeks.
Delayed Onset Muscle Soreness (DOMS)
For example, muscles feel sore after intense exercise, and individuals can also experience DOMS after a massage, especially if they are particularly tight or if it’s been a while since their last massage. (Healthline, 2020)
Delayed Inflammatory Response
Massage can sometimes cause microscopic tears or inflammation in muscle tissue, which triggers the body’s natural healing process.
This response can cause soreness and temporary tightness, as the body repairs the damaged tissue even after the initial massage. (Essential Chiropractic, 2025)
Muscle Memory
The body tends to revert to habitual patterns of muscle tension, especially if the underlying cause of the tightness isn’t addressed.
Muscles can retain how they were manipulated during the massage and may revert to their original tightness if they haven’t been consistently relaxed.
Muscle Guarding
The individual and body can subconsciously tense muscles to avoid pain or soreness, even after the massage.
This muscle guarding can counteract the benefits of the massage and lead to a renewed cycle of tension. (Bhimani R. H., & Soomar D. 2019)
Muscle Health Maintenance
Regular Maintenance
Muscles need consistent care to maintain their optimal state of health and function.
Regular massages and other lifestyle changes, such as stretching and strengthening exercises, can help maintain muscle flexibility and reduce the likelihood of muscle tightness returning.
Individual Variation
Factors like the type of massage received, the frequency of massages, and individual body responses can all influence how long a massage’s benefits last. (Cleveland Clinic, 2024)
Massage Treatment
Muscles can retighten after a massage due to the body’s response to the pressure and manipulation during the treatment. This can include individual sensitivity to massage, the type of massage, and hydration levels, which can also play a role.
Type of Massage
Deep tissue massage, which focuses on specific muscle groups and applies deeper pressure, may cause more soreness than other types of massage.
Some individuals may be more sensitive to massage and experience soreness, even with a gentle massage. (Cleveland Clinic, 2024)
Muscle Fiber Manipulation
Deep tissue massage can break down spasms or microtears in muscle fibers, leading to soreness.
This is similar to the microscopic tears that occur during exercise, which are necessary for muscle repair and growth.
Dehydration
Individuals who are not adequately hydrated may experience increased soreness after a massage. (Cleveland Clinic, 2024)
Lactic Acid Buildup
During an intense massage, particularly deep tissue, lactic acid can build up in the muscles, leading to soreness and tightness.
If the muscles were particularly tense or knotted before the massage, the manipulation could lead to soreness as the knots get worked out.
Injury Medical Chiropractic and Functional Medicine Clinic
As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Our clinic integrates Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine to create customized care plans that promote natural healing, mobility, and long-term wellness. By focusing on flexibility, agility, and strength, we empower patients to thrive, regardless of age or health challenges. At El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately focus on treating patients after injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility, and agility programs tailored for all age groups and disabilities. We use in-person and virtual health coaching and comprehensive care plans to ensure every patient’s personalized care and wellness outcomes.
Secrets of Optimal Wellness
References
Cleveland Clinic. (2024). How to Relieve Muscle Soreness After a Massage. https://health.clevelandclinic.org/why-does-my-body-feel-worse-after-a-massage
Healthline. (2020). How to Relieve Sore Muscles After a Massage. https://www.healthline.com/health/sore-after-massage#causes-of-soreness
Essential Chiropractic and Physiotherapy. (2025). Muscle Ache After Massage: Common Causes and Relief. https://essentialchiropractic.co.uk/muscle-ache-after-massage-common-causes-and-relief/#:~:text=Post%2Dmassage%20soreness%20is%20a,hours%20as%20the%20muscles%20recover.
Bhimani, R. H., & Soomar, D. (2019). Understanding Symptoms of Muscle Tightness, Weakness, and Rigidity From a Nursing Perspective. Rehabilitation Nursing: The Official Journal of the Association of Rehabilitation Nurses, 44(5), 271–281. https://doi.org/10.1097/rnj.0000000000000151
Can pace running help runners concentrate on other things, like breathing, form, or mental toughness?
Pace Running
Running is a sport many participate in and doesn’t require any equipment—only quality running shoes. Running in races comes with various physical and mental challenges. Some runners enjoy running in races and marathons but want to perfect their abilities and techniques, become more consistent, finish in a certain time, or pass a personal record. This is where pace running or working with a pace runner can help achieve those goals.
What is a Pace Runner?
A pace runner, or pacer, is an experienced runner who can run at a set pace for a long time. The pacer sets the speed so the runner can focus on running. Pacers run in races or marathons to help set the pace for a runner or runners. There are different reasons why professional and amateur runners work with a pace runner. Professional runners often use pace runners to work on techniques and help reach new levels in their running, while amateur runners can work on improving their overall running abilities. There are three typical types of pacers.
Race Pacer
Pacers wear or carry signs to make it easier for the runners and can often run split times.
A split time is the time it takes to run a certain distance.
Typically, these pacers will run at an even pace.
Many marathons will have pace groups that run at a specific speed or pace throughout the race.
The pace groups will have runners running a set time so other runners can key off these runners.
There are typically set paces for a 3-hour marathon time up to a 6-hour marathon time.
Runners can use pacers to help them reach their goals without relying on technology, such as a smartwatch or GPS, to determine if they maintain the correct speed throughout the race.
Distance Pacer
Professional and non-professional runners who run long distances or ultramarathons may also use a pace runner to set a specific tempo.
Ultramarathons are any race with a distance longer than the standard marathon of 26.2 miles.
Because some ultramarathons can be as long as 50 to 100 miles, runners who choose to have a pacer often have several pacers at different sections to motivate them and help set the rhythm.
Record Pacer or Rabbit
A record pacer, also known as a rabbit, is a pacer who helps a professional runner set a new record.
A rabbit often leads the race for a predetermined distance at a predetermined pace.
Some races have multiple pacers at various distances.
How Are Pacers Used?
There are different reasons for having a pacer, but they are based on the runner’s goals.
A runner being paced runs directly behind a pacer or pacers.
A pacer can run any pace requested, but typically, the pace groups run at an even pace or with a slight negative split.
A negative split is when a runner runs the race’s second half faster than the first half.
How Do They Help?
A pacer can be helpful because it takes more energy to lead a race than to sit back and follow another runner.
The pacer is responsible for timing and establishing the tempo so runners only have to focus on running.
A pacer does more work setting the pace, which allows the runner being paced to relax and not stress about hitting the pace.
A study focused on elite athletes who used pacers. It found that running together at a realistic speed helped optimize and achieve finishing time goals. (Casado A. et al., 2021) However, not all elite events allow pacers to participate. Some championship events, like the Olympics and NCAA Championships, do not allow pacer runners.
Benefits
Benefits of running with a pacer.
Prevent Running Too Fast
When a race begins, runners can take off and start too fast.
Starting too quickly can negatively impact the runners, like losing energy and stamina.
A pacer can help start the race with a steady pace, keeping them from going out too fast or expending too much energy.
Maintain an Even Pace
Maintaining an even pace can be difficult throughout a long race or a marathon.
Having a pacer can relieve some stress and pressure.
A pacer can keep the runners on an even pace or negative splits versus going out too fast and losing energy.
Focus on the Race
Pacers help the runners stay focused on the race without worrying about how they are running or maintaining the right speed.
A pacer can help keep runners relaxed.
Motivating
Pacers can help motivate runners.
The pace runners may encourage individuals along the way and help them stay motivated to keep working toward their goal, especially when the hard parts come.
Disadvantages
Running with a pacer can sometimes be more stressful than beneficial, especially for amateur runners. A pacer or pace group can be helpful, but it also can create more stress for some amateur runners.
Sometimes, individuals realize the pacer is running too quickly for what they can handle.
Anxiety can present as not being able to keep up.
Other times, runners underestimate their abilities and run more slowly than their bodies can handle.
However, runners don’t have to stay with a pace group just because they started with them.
Individuals can run ahead.
Or if the group is too fast, the runner can slow down and join the slower-paced group behind them.
The key is to listen to your body and do what feels right.
Becoming a Pacer
An experienced runner who wants to be a pacer for a race can contact a running organization about becoming a pace runner.
Individuals need to be able to have consistent racing times.
Be able to run at a set speed for a long duration.
Most pacers will contact the race organization to apply for a certain pace.
Some pacers enjoy the thrill of running in a race and helping other runners meet their goals.
The runner’s goals and the type of event also influence who the pacer is.
Injury Medical Chiropractic & Functional Medicine Clinic
Individuals can talk to local running experts or a running coach. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. We can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
The Difference of Using Custom Foot Orthotics
References
Casado, A., Hanley, B., Jiménez-Reyes, P., & Renfree, A. (2021). Pacing profiles and tactical behaviors of elite runners. Journal of Sport and Health Science, 10(5), 537–549. https://doi.org/10.1016/j.jshs.2020.06.011
How can cornstarch be used instead of flour in recipes for individuals on a gluten-free diet who are looking for a flour alternative due to celiac disease or non-celiac gluten sensitivity?
Cornstarch Substitute
Flour is often used as a thickener or a coating in recipes. Pure cornstarch (made from corn) is a gluten-free flour substitute (Rai S., Kaur A., & Chopra C.S., 2018). However, some brands are not considered gluten-free.
Substitute for Flour
It’s easy to substitute cornstarch for flour when the recipe calls for a thickener, such as in gravies, sauces, pies, or coatings for fried foods. If flour is unavailable or individuals want to try a gluten-free alternative, cornstarch has a similar effect in these cooking applications.
However, individuals should be aware that it cannot be used as a substitute for flour in baked goods.
As a Thickener
Cornstarch can be a thickener in sauces, gravy, and pie fillings. (Bob’s Red Mill, 2020)
There is no taste of cornstarch.
However, foods will be more translucent.
This is because it is pure starch, while flour contains some protein.
Cornstarch is not a 1:1 substitute for flour.
Individuals should generally use one tablespoon for each 1 1/2 to 2 cups of flour for sauce/gravy for medium thickness. (The Denver Post, 2016)
When using cornstarch as a thickener:
Bring the mixture to a full boil for 1 minute, which allows the granules to swell to their maximum.
Reduce the heat as it thickens.
Overcooking can cause mixtures to thin when cooled.
Cook over medium-low to medium heat, as high heat can cause lumping.
Stir gently
Stirring vigorously can break down the mixture.
If more ingredients are needed, remove the pot from the heat and stir them quickly and gently.
Avoid freezing sauces or gravies since they won’t freeze well. (Cook’s Info, 2008)
How To Use
Use half as much cornstarch as you would flour.
For example, if the recipe calls for two tablespoons of flour, use one tablespoon of cornstarch.
If the recipe calls for 1/4 cup of flour, use 1/8 cup of cornstarch.
This is true for other starches, including arrowroot, potato, and tapioca. (Taste of Home, 2023)
Adding the cornstarch directly will cause it to clump and form lumps in the sauce that will be difficult to dissolve.
To avoid this, mix the cornstarch with cold water (1 tablespoon of cornstarch to 1 tablespoon of cold water) until it is dissolved.
Then pour the water/starch mixture/slurry into the mix.
Cornstarch is not as effective as flour when thickening acidic sauces. It doesn’t work well with tomato, vinegar, or lemon juice sauces. It is also less effective than flour when thickening sauces made with fat, including butter or egg yolks. (The BC Cook Articulation Committee, 2015)
If the mixture contains too little liquid, the starch granules cannot absorb. This is also the case when there is more sugar than liquid, in which case, more liquid is needed to firm up the mixture.
Fried Dishes
Individuals can use cornstarch instead of flour to coat fried chicken, fish, or other fried dishes. It creates a crisper coating that better withstands sauces and absorbs less frying oil, resulting in a lower-fat meal. Tips for frying:
Try a 50/50 blend of cornstarch and gluten-free flour for a coating closer to wheat flour. (Bon Appetit, 2016)
Ensure there is a light, even cornstarch coating on the food.
Heavier coatings can get gummy.
Injury Medical Chiropractic and Functional Medicine Clinic
When cooking gluten-free, individuals may be able to continue to enjoy some of their favorite sauces by learning how to use cornstarch and other gluten-free thickeners instead of flour. As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
From Consultation to Transformation: Assessing Patients in a Chiropractic Setting
References
Rai, S., Kaur, A., & Chopra, C. S. (2018). Gluten-Free Products for Celiac-Susceptible People. Frontiers in Nutrition, 5, 116. https://doi.org/10.3389/fnut.2018.00116
Bob’s Red Mill. (2020). Baking with cornstarch: Everything you need to know. https://www.bobsredmill.com/articles/baking-with-cornstarch-everything-you-need-to-know
Denver Post. (2016). Cornstarch a good way to thicken gravy lightly. https://www.denverpost.com/2010/11/20/cornstarch-a-good-way-to-thicken-gravy-lightly/
Taste of Home. (2023). Cornstarch vs. flour vs. arrowroot – when should you use which thickener? https://www.tasteofhome.com/article/best-thickener/
Bon Appetit. (2020). Cornstarch is a powerful tool that must be used responsibly. https://www.bonappetit.com/story/the-power-of-almighty-cornstarch
The BC Cook Articulation Committee. (2015). Understanding Ingredients for the Canadian Baker
Types of thickening agents. https://opentextbc.ca/ingredients/chapter/types-of-thickening-agents/
Bon Appetit. (2016). 4 brilliant ways to cook with cornstarch. https://www.bonappetit.com/story/cornstarch-uses-sauce-crispy-meat
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