The nervous system is a network of roads that feed into highways that connect to an interstate system. The roads are the nerves that innervate the muscles and the extremities; the interstate is the spinal cord. When the system works optimally, the nerves consistently transmit signals/messages to and from the brain without any problems. The signals travel back and forth, and the traffic flows smoothly. When the activities of these nerves and cells get disrupted, the central nervous system fails to perform basic functions that can cause musculoskeletal issues, conditions, and CNS diseases. Keeping the nervous system strong can be done by adopting ways to maintain health and function.
The Nervous System
The system regulates and coordinates body activities and is made up of two major divisions, these include the following:
Central nervous system – consists of the brain and spinal cord.
Peripheral nervous system – consists of all other neural elements, including the peripheral and autonomic nerves.
The principal organs of the nervous system include:
Brain
Spinal cord
Eyes
Ears
Sensory taste organs
Sensory smell organs
Sensory receptors are located in the muscles, joints, skin, and other areas throughout the body.
A complex network of nerves, the nervous system reacts to internal and external stimuli through several physical actions to maintain vital bodily functions. These include:
The symptoms of a nervous system disorder may present like other medical conditions or problems. Always see a professional healthcare provider for proper diagnosis.
Keeping the Nervous System Strong
Nutrition To Transmit Signals
Nerves need minerals, proteins, and vitamins to send electrical impulses. Foods that contain these nutrients include:
Calcium — regulates the generated and transmitted electrical impulses. Milk, leafy greens and eggs are rich sources of calcium.
Potassium – bananas, oranges, pomegranates, and prunes, are good sources of potassium.
Dark chocolate contains tryptophan, an amino acid that produces and maintains neurotransmitters.
Vitamin B — Vitamins B1, B2, and B6 assist the nerves in sending impulses from the brain to the body.
B Vitamins Provide Nerve Protection
A myelin sheath covers the nerves for protection and provides insulation for transmitting. Worn-out or damaged myelin sheaths have been associated with illnesses like Alzheimer’s. Vitamin B12 helps repair damaged nerves and regenerate fibers. It is found in beef, poultry, eggs, and seafood.
Folate or vitamin B9 promotes Schwann cell proliferation, migration, and production of nerve growth factor. This vitamin is found in spinach, pomegranates, and beets.
Stretching and Breathing
Stress produces the hormone cortisol. Constant production of cortisol affects the nervous system, which can affect reflexes, concentration, and memory. Stretching the body and learning breathing exercises and relaxation techniques activates the part of the nervous system responsible for breathing and heart rate, decreasing cortisol levels.
Chiropractic Care and Functional Medicine
The spinal cord has multiple functions in restoring, rejuvenating, and keeping the nervous system strong. Chiropractic care has a highly responsive therapeutic effect on the nervous system because of its focus on the spine. Spinal decompression, traction, soft tissue manipulation, and other treatments help regulate and restore the function of the nervous system. Chiropractic benefits:
Reduces or eliminates pain.
Regulates respiration.
Lowers heart rate.
Improves the quality of sleep.
Increases energy.
Improves digestive function.
Improves cognition and clarity.
Improves balance and coordination.
Increases flexibility and mobility.
Reduces or eliminates headaches and migraines.
Hyperhomocysteinemia
References
Archibald, Lennox K., and Ronald G. Quisling. “Central Nervous System Infections.” Textbook of Neurointensive Care 427–517. 7 May. 2013, doi:10.1007/978-1-4471-5226-2_22
Bhagavati, Satyakam. “Autoimmune Disorders of the Nervous System: Pathophysiology, Clinical Features, and Therapy.” Frontiers in neurology vol. 12 664664. 14 Apr. 2021, doi:10.3389/fneur.2021.664664
Gyer, Giles, et al. “Spinal manipulation therapy: Is it all about the brain? A current review of the neurophysiological effects of manipulation.” Journal of integrative medicine vol. 17,5 (2019): 328-337. doi:10.1016/j.joim.2019.05.004
Jessen, Kristján R et al. “Schwann Cells: Development and Role in Nerve Repair.” Cold Spring Harbor perspectives in biology vol. 7,7 a020487. 8 May. 2015, doi:10.1101/cshperspect.a020487
Powers, Scott K et al. “Disease-Induced Skeletal Muscle Atrophy and Fatigue.” Medicine and science in sports and exercise vol. 48,11 (2016): 2307-2319. doi:10.1249/MSS.0000000000000975
Any form of physical sports activity puts the body at risk for injury. Chiropractic care can prevent injury for all athletes, weekend warriors, and fitness enthusiasts. Regular massaging, stretching, adjusting, and decompressing enhances strength and stability, maintaining the body’s readiness for physical activity. A chiropractor assists in sports injury prevention through analysis of the body’s musculoskeletal system addressing any abnormalities from the natural frame and adjusts the body back into proper alignment. Injury Medical Chiropractic and Functional Medicine Clinic provides various sports injury prevention therapies and treatment plans personalized to the athlete’s needs and requirements.
Sports Injury Prevention
Individuals involved in sports activities push themselves through rigorous training and play sessions to new levels. Pushing the body will cause musculoskeletal wear and tear despite meticulous care and training. Chiropractic addresses potential injuries by proactively correcting the problematic areas within the musculoskeletal system to improve body functionality. It ensures that all system structures, spine, joints, muscles, tendons, and nerves are working correctly and at their healthiest, most natural state.
Performance
When muscles are restricted from moving how they are designed to, other areas over-compensate and over-stretch to make the movement possible, increasing the risk of injury as they overwork. This is how the vicious cycle starts. Regular professional chiropractic:
Regularly assesses the alignment of the body.
Keeps the muscles, tendons, and ligaments loose.
Spots any imbalances and weaknesses.
Treats and strengthens the imbalances and deficiencies.
Advises on maintaining alignment.
Treatment Schedule
Consecutive treatments are recommended to allow the musculoskeletal system to adapt to regular treatments. This allows the therapists to get used to how the body looks, feels, and is aligned. The chiropractic team gets used to the body’s strengths and weaknesses and learns the areas that need attention during each treatment. Initial treatment could be every week or two, allowing the chiropractor to spot any discrepancies in movement patterns and giving the body a chance to acclimate to the therapy. Then regular treatment every four to five weeks depending on the sport, training, games, recovery schedule, etc., helps maintain a relaxed, balanced, and symmetrically aligned body.
Pre-Workouts
References
Hemenway, David, et al. “Injury prevention and control research and training in accredited schools of public health: a CDC/ASPH assessment.” Public health reports (Washington, D.C.: 1974) vol. 121,3 (2006): 349-51. doi:10.1177/003335490612100321
Nguyen, Jie C et al. “Sports and the Growing Musculoskeletal System: Sports Imaging Series.” Radiology vol. 284,1 (2017): 25-42. doi:10.1148/radiol.2017161175
Van Mechelen, W et al. “Incidence, severity, etiology and prevention of sports injuries. A review of concepts.” Sports medicine (Auckland, N.Z.) vol. 14,2 (1992): 82-99. doi:10.2165/00007256-199214020-00002
Weerapong, Pornratshanee et al. “The mechanisms of massage and effects on performance, muscle recovery, and injury prevention.” Sports medicine (Auckland, N.Z.) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004
Wojtys, Edward M. “Sports Injury Prevention.” Sports health vol. 9,2 (2017): 106-107. doi:10.1177/1941738117692555
Woods, Krista et al. “Warm-up and stretching in the prevention of muscular injury.” Sports medicine (Auckland, N.Z.) vol. 37,12 (2007): 1089-99. doi:10.2165/00007256-200737120-00006
High Blood Pressure and Physical Activity: Blood pressure flows throughout the body to meet metabolic demands. During periods of physiological stress like physical activity, exercise, or feeling overwhelmed, blood pressure can increase for a short period but is not considered dangerous or unhealthy. However, when an individual’s baseline resting blood pressure readings stay high, the risk of developing serious health conditions increases. High blood pressure is reversible with lifestyle adjustments and physical activity for a more healthy and sustainable level.
High Blood Pressure and Physical Activity
Everything individuals need to know and understand about high blood pressure includes:
Common causes
Healthy readings
Monitoring pressure
Beneficial activities to lower blood pressure and improve health.
Blood pressure measures the force exerted on the circulatory system. Blood pressure changes throughout the day, depending on the following:
Nutrition
Activity levels
Stress levels
Medical comorbidities
Unlike heart rate or temperature, blood pressure is two separate measurements. Typically seen as a fraction, for example – 120/80 mmHg, each number gives the medical provider information about the function and health of the vascular system:
Systolic
Written as the top number of the measurement, systolic blood pressure refers to the force exerted against the blood vessels during a heartbeat.
This value represents the highest pressure on the arteries, veins, and capillaries.
Diastolic
The bottom number/measurement, the diastolic reading, represents the pressure the vascular system is subjected to between heartbeats.
In most cases, elevated diastolic blood pressure values are seen in individuals with high systolic blood pressure.
Readings
According to the CDC, a healthy blood pressure reading is 120/80 mmHg. As blood pressure changes throughout the day, it is recommended to have a baseline level/when at rest to remain as close as possible to these values. When baseline levels remain high, the risk of developing serious medical complications increases. Criteria for different stages of diagnosis include:
Elevated blood pressure – 120-129 mmHg / 80 or less mmHg.
Stage 1 hypertension – 130-139 mmHg / 80-89 mmHg.
Stage 2 hypertension – 140 or higher mmHg / 90 or higher mmHg.
Prolonged exposure to high pressure damages the vessels and heart.
Measurements
The first step to assessing baseline blood pressure is taking regular and accurate readings. An automatic blood pressure cuff and monitor at home can record readings to determine baseline values. Various factors can contribute to inaccurate readings. Here are a few tips for avoiding inaccuracy:
Keep the arm being measured at the height of the heart.
Avoid taking blood pressure after exercise or stress.
Double-check readings on the opposite arm when possible.
Try to take readings at a similar time during a rest period.
After each reading, record values in a journal for the primary care provider.
Performing daily blood pressure readings for a few weeks can be beneficial to determine baseline levels.
Physical Activity
Aerobic activities increase the body’s need for oxygen. Getting the muscles active and moving during physical activity increases the demand for oxygen, which is why breathing and heart rate increase. The cardiovascular system includes the heart, arteries, and veins. Additional stress is added when the system goes through aerobic activity to maintain metabolic levels, improving strength and endurance. Regular aerobic exercise can decrease high baseline pressure because a stronger heart and vascular system do not need to exert as much energy to maintain cell function. Aerobic activities include:
Brisk Walking
A low-impact aerobic exercise, brisk walking, has been shown to reduce baseline systolic blood pressure in individuals who participated in supervised walking sessions over six months.
Gardening
Gardening activities like digging and lifting are considered moderate-intensity exercises. It is a recommended low-impact option for individuals of all ages.
Bicycle Riding
Cycling has been shown to offer short and long-term benefits for managing blood pressure.
It is common for pressure to increase while biking; studies have shown that regular cycling can reduce baseline systolic and diastolic blood pressure over six months.
It is recommended to start slow. As confidence builds and cardiovascular endurance increases, longer and more regular bike rides become easier to integrate into a routine.
Dancing
All forms of dancing can help to improve cardio endurance and strength, which has been shown to reduce systolic and diastolic blood pressure readings.
Whether line dancing, partner dancing, or dancing alone, dancing regularly can help reduce stress and blood pressure levels.
Hypertension Nutrition
References
Cardoso, Crivaldo Gomes Jr, et al. “Acute and chronic effects of aerobic and resistance exercise on ambulatory blood pressure.” Clinics (Sao Paulo, Brazil) vol. 65,3 (2010): 317-25. doi:10.1590/S1807-59322010000300013
Conceição, Lino Sergio Rocha, et al. “Effect of dance therapy on blood pressure and exercise capacity of individuals with hypertension: A systematic review and meta-analysis.” International journal of cardiology vol. 220 (2016): 553-7. doi:10.1016/j.ijcard.2016.06.182
Hollingworth, M et al. “Dose-response associations between cycling activity and risk of hypertension in regular cyclists: The UK Cycling for Health Study.” Journal of human hypertension vol. 29,4 (2015): 219-23. doi:10.1038/jhh.2014.89
Mandini, Simona, et al. “Walking and hypertension: greater reductions in subjects with higher baseline systolic blood pressure following six months of guided walking.” PeerJ vol. 6 e5471. 30 Aug. 2018, doi:10.7717/peerj.5471
Sapra A, Malik A, Bhandari P. Vital Sign Assessment. [Updated 2022 May 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK553213/
Trail mix is a favorite snack for many individuals. A typical mix combines granola, dried fruits, nuts, seeds, cereals, and pretzels. The mix was originally developed as a portable snack/meal for hikers that was lightweight, could be stored in a backpack, and provided plenty of protein and energy. Prepackaged trail mix is available at many grocery stores and online retailers. It’s an excellent choice for traveling or going on a road trip because of its energy and nutritional content. However, not all types are considered equal in terms of nutrition. Some can consist of ingredients loaded with sugar and salt. Added consumption could cause weight gain and contribute to conditions like heart disease, type 2 diabetes, and liver problems. Here we look at choosing healthy mixes.
Trail Mix
The nutritional power comes from the high amounts of fiber and antioxidants.
Benefits
Protein and Healthy Fats
Protein is essential for tissue repair, immune health, and muscle development.
Nuts and seeds make up the largest portion.
A healthy source of protein, allowing individuals to snack on the go and not become hungry.
One of the greatest benefits of eating these is that they are full of heart-healthy fats.
These healthy fats help decrease unhealthy LDL cholesterol levels and reduce inflammation.
Fiber
The fiber in the seeds and granola helps keep the gut healthy and regular.
It also helps control appetite, aids in digestion, and keeps the body fuller longer.
Energy
Dried fruits and granola consist of healthy sugars.
Healthy sugars help stabilize blood sugar levels, providing the body with a consistent energy source.
Antioxidants, Vitamins, and Minerals
Dried fruit maintains a majority of its nutritional value.
The nuts and seeds are also packed with nutrients and antioxidants.
Choosing Healthy
Check the nutrition label and avoid varieties high in added sugar or sodium.
Look for products containing nutrient-dense ingredients like nuts, seeds, dried fruits, and limited amounts of candy or chocolate chips, if any.
Healthy ingredients include almonds, pumpkin seeds, cashews, sunflower seeds, dried fruit, popcorn, and dark chocolate.
Making trail mix at home allows control of its contents and maximizes its potential health benefits.
It is important to keep an eye on portion control.
A recommended serving is about a fourth of a cup.
Nutritionist
Nutritional consultation can improve an individual’s quality of life, health, and well-being. A nutritionist can help individuals with precision or personalized nutrition that focuses on the individual. Nutritionists can create meal plans for their clients and provide education and knowledge on appropriate food choices.
Potassium
References
Devitt, A A et al. “Appetitive and Dietary Effects of Consuming an Energy-Dense Food (Peanuts) with or between Meals by Snackers and Nonsnackers.” Journal of nutrition and metabolism vol. 2011 (2011): 928352. doi:10.1155/2011/928352
Grillo, Andrea et al. “Sodium Intake and Hypertension.” Nutrients vol. 11,9 1970. 21 Aug. 2019, doi:10.3390/nu11091970
Mehlhose, Clara, et al. “PACE Labels on Healthy and Unhealthy Snack Products in a Laboratory Shopping Setting: Perception, Visual Attention, and Product Choice.” Foods (Basel, Switzerland) vol. 10,4 904. 20 Apr. 2021, doi:10.3390/foods10040904
Vreman, Rick A et al. “Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: a microsimulation model.” BMJ open vol. 7,8 e013543. 3 Aug. 2017, doi:10.1136/bmjopen-2016-013543
Table tennis is a sport that individuals of all ages and abilities can play. The small scale and reduced movement make it more accessible. It has become more physical, with professional players making fitness an important part of their training. However, at all levels, it offers moderate-intensity activity, which is good for the heart, mind, and body. Recreational table tennis has been found to increase concentration, stimulate brain function, help develop tactical thinking skills and hand-eye coordination, and provide aerobic exercise and social interaction.
Table Tennis
The setup and rules are similar to tennis and can be played solo or in doubles. The skills needed to develop are learning to hit and control the ball consistently. Table tennis can be complex, with various shots, spins, and styles, but the foundational skills required include:
Proper Footwork
Although the body does not move that far, footwork is essential with the quick movements that are made in a short period.
Basic footwork techniques include fast dynamic movement, balance, and weight distribution.
Serving
Basic serving is necessary to get the point going.
Different stroke styles can be used, but forehand and backhand strokes are the most common.
Learning how the body activates and responds to the swing, the point of contact and the follow-through of each stroke is essential to get the most out of each stroke.
Speed and Agility
Table tennis is a fast-twitch muscle sport that utilizes quick bursts of energy and explosive strength.
Coaches and players use a combination of hybrid, high-intensity, and functional training to condition the body.
High-intensity interval training incorporates explosive movements, like squat jumps, to activate the muscles and the anaerobic threshold.
Hand-eye coordination
Playing improves hand-eye coordination skills and stimulates mental alertness and concentration.
This is great for sharpening overall reflexes.
Health Benefits
Table tennis offers several health benefits that include:
It is a social sport that provides a fun way to spend time with family and friends.
The overall risk for injury is low.
Easy on the muscles and joints.
Increases energy.
Improves balance.
Improves reflexes.
Burns calories.
Keeps the brain sharp.
Relieves stress.
Table Tennis
References
Biernat, Elżbieta, et al. “Eye on the Ball: Table Tennis as a Pro-Health Form of Leisure-Time Physical Activity.” International journal of environmental research and public health vol. 15,4 738. 12 Apr. 2018, doi:10.3390/ijerph15040738
Picabea, Jon Mikel, et al. “Physical Fitness Profiling of National Category Table Tennis Players: Implication for Health and Performance.” International journal of environmental research and public health vol. 18,17 9362. 4 Sep. 2021, doi:10.3390/ijerph18179362
Pilis, Karol, et al. “Body composition and nutrition of female athletes.” Roczniki Panstwowego Zakladu Higieny vol. 70,3 (2019): 243-251. doi:10.32394/rpzh.2019.0074
Zagatto, Alessandro Moura, et al. “Energetic demand and physical conditioning of table tennis players. A study review.” Journal of sports sciences vol. 36,7 (2018): 724-731. doi:10.1080/02640414.2017.1335957
Zhu, Ke, and Lina Xu. “Analysis on the Influence of Table Tennis Elective Course on College Students’ Health.” Journal of healthcare engineering vol. 2022 8392683. 17 Jan. 2022, doi:10.1155/2022/8392683
Bone Broth Benefits: Bone broth is made by simmering the bones and connective tissue from just about any animal, including chicken, turkey, beef, pork, fish, lamb, bison, buffalo, and venison. It is a highly nutritious stock commonly used in soups, sauces, and gravies and recently as a health drink.Research has shown bone broth benefits, including increased immune system function and helping build up the body’s systems to overcome disorders like allergies, asthma, and arthritis. And the broth form allows the body to easily absorb minerals like calcium, magnesium, phosphorus, silicon, and sulfur.
Bone Broth Benefits
Bone broth dates back to prehistoric times when inedible animal parts like bones, hooves, and knuckles were turned into broth. It is important to understand that most store-bought stocks and broths are not made of bone or animals. Companies, instead, use lab-produced meat flavors. Homemade bone broth is made by simmering bones, water, and vinegar for 10 -12 hours, extracting the collagen from the bones into the liquid. This creates a rich form of stock. Bones are often roasted before making the broth.
Simple Recipe
Making bone broth is very simple, and there are many recipes online. A large pot, water, bones, and vinegar are all that is necessary to get started, here’s an easy recipe:
Ingredients
One gallon (4 liters) of water.
2 tbsp (30 mL) apple cider vinegar.
Adding vinegar is important because it extracts valuable nutrients out of the bones and into the water.
2–4 pounds (around 1–2 kg) of animal bones.
Salt and pepper, to taste.
Vegetables, herbs, or spices can be added to create and enhance flavor.
Garlic, onion, celery, carrot, parsley, and thyme can be added in step one.
Directions
Place all ingredients in a large pot or slow cooker.
Bring to a boil.
Reduce to a simmer and cook for 12–24 hours.
The longer it cooks, the better it tastes and provides more nutrition.
Let the broth cool.
Strain into a large container and discard the bones.
Because of the long cooking, large amounts of collagen are extracted, making the bone broth gelatinous at room temperature.
Benefits
Digestion
Bone broth is a rich source of glutamine, an amino acid that improves digestion and gut health.
It can be particularly beneficial for people with digestive conditions such as leaky gut syndrome or inflammatory bowel disease.
Gelatin can also bind to water in the digestive tract, which helps foods move through the gut more easily.
Bone broth can benefit individuals with the following:
Leaky gut
Irritable bowel syndrome – IBS.
Inflammatory bowel disease/IBD like ulcerative colitis or Crohn’s disease.
Low Glycemic Index
Homemade vegetarian or meat-based broths are very low glycemic, with no added sugar, low in calories, and a great way to hydrate the body.
It can be a healthy snack between meals without an insulin spike that can lead to post-meal energy crashes.
Collagen Improves Hair, Skin, and Nail Health
Bone broth contains collagen. Collagen is a protein in structural and connective tissues that includes skin, bones, muscles, tendons, and ligaments.
The fibrous structure contributes to strength, shape, and elasticity and can fortify hair, skin, and nails.
Bone broth can be beneficial for pregnant women, as it can help preserve skin elasticity during pregnancy while the skin stretches and grows.
Anti-Inflammation
The amino acids glycine and arginine have anti-inflammatory effects.
Arginine may be especially beneficial for fighting chronic inflammation.
Protects Bones and Joints
Bone broth contains calcium for maintaining strong bones and preventing bone loss as the body ages.
Collagen also protects joints from age-related deterioration.
It can help individuals with bone and joint conditions like osteoarthritis.
Bones
Instead of throwing leftover bones from meals in the garbage, save them. They can be collected in a bag and stored in the freezer until ready to roast and cook. Individuals who don’t buy and eat whole chickens and bone-in meat can ask for them at the local butcher or farmers market. The meat department at most grocery stores will often have them. They’re inexpensive, and a butcher may even offer them for free. It is recommended to find pastured chicken or grass-fed beef bones as these are the healthiest and provide maximum health benefits.
Storage
Making broth in large batches is recommended, as it can only be stored safely in the refrigerator for up to 5 days.
To help the broth last longer, it can be frozen in small containers and heated up for individual servings as needed.
Functional Nutrition
References
Koutroubakis, I E et al. “Serum laminin and collagen IV in inflammatory bowel disease.” Journal of clinical pathology vol. 56,11 (2003): 817-20. doi:10.1136/jcp.56.11.817
Mar-Solís, Laura M et al. “Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis.” Medicina (Kaunas, Lithuania) vol. 57,11 1138. 20 Oct. 2021, doi:10.3390/medicina57111138
McCance, R A et al. “Bone, and vegetable broth.” Archives of disease in childhood vol. 9,52 (1934): 251-8. doi:10.1136/adc.9.52.251
Peterson, Orion J et al. “Neuroprotective Effect of Enriched Chicken Bone Broth as a Dietary Supplement in a Model of Migraine Mediated by Early Life Stress.” Journal of medicinal food vol. 23,12 (2020): 1259-1265. doi:10.1089/jmf.2019.0312
This time of year brings plenty of changes to normal day-to-day activities. We eat more and move less. But it is possible to stay on track while still enjoying the holiday festivities. The key is to balance healthy choices, stay aware of stressors, make a plan for staying healthy and get the whole family involved. The CDC recommends focusing on four areas to maintain family health: physical activity, nutritional habits, sleep, and screen time.
Family Health
Striking a balance between being active and having fun will help to create a more enjoyable and relaxing holiday experience.
Get The Whole Family Moving
Physical activity develops stronger muscles and bones, improves heart health, increases blood circulation, and lowers body fat.
Children ages 3 to 5 years should be active throughout the day.
Children ages 6 to 17 need at least 60 minutes of physical activity daily.
Look for ways to blend fun and physical activity as a family.
If you can get outside, play games like basketball or touch football, walk the dog, or take a nature walk.
Everyone has go-to foods, treats, and drinks they enjoy during the holidays. Restricting or avoiding these pleasures completely isn’t good, as it can lead to binge eating.
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Bone Broth Benefits
Family Health
