Dr. Alex Jimenez Explains Why Methylation Can Go Wrong
Many healthcare professionals have demonstrated several potential concerns associated with folic acid and methyl-folate supplementation. Several risks of folic acid or other folate derivative supplements, including commonly utilized alternatives such as 5-mTHF and folinic acid, have become widely recognized and they aren’t frequently discussed. These health issues are described below.
The increased intake of these supplements can mask a vitamin B12 deficiency. Vitamin B12 deficiencies are normally characterized by megaloblastic anemia, however, when folate levels are too high, cell division will continue to occur within the bone marrow and this will mask the anemia. Unaddressed vitamin B12 deficiencies can cause irreversible neurological damage and cognitive impairment.
Folate or folic acid supplements may also reduce the efficiency of certain anti-folate drugs and/or medications, such as methotrexate, anti-cancer, anti-malarial, and anti-bacterial medicines.
These health issues are generally treated with vitamin B12 supplementation, respectively, and although important, these are not the main focus of the article. However, we will discuss whether or not the side-effects of folic acid supplementation, or aberrant DNA methylation activity, are a result of methylation gone wrong. Epidemiological data suggests an inverse association between folate status and risk of disease. Research studies have demonstrated that excessive methylation factors may be harmful.
Health Issues Caused by Aberrant Methylation
Aberrant methylation caused by folic acid supplementation is not explained by UMFA or DHF. Therefore, healthcare professionals cannot rule out the possibility of excessive or aberrant methylation as a contributing and/or underlying factor for disease.
Immune Dysregulation and Dysfunction
Epigenetics has been demonstrated to play an essential role in the development of allergic diseases. By way of instance, epigenetic alterations, including DNA hyper- and hypomethylation, are associated with childhood IgE-mediated food allergies. Although not all research studies agree with the outcome measures regarding these specific mechanisms of action, there are several findings connecting the intake of methyl donors with the development of disease which prompt potential concerns for further investigation.
Several research studies have associated folic acid intake during pregnancy with an increased risk for developing allergic diseases in offspring. Increased levels of maternal folic acid supplementation, or more than 500 mcg/d as compared to less than 200 mcg/d, have been associated with an 85 percent increased risk for developing allergic eczema. In animals, maternal supplementation with a combination of folic acid, vitamin B12, choline, L-methionine, zinc, and betaine during pregnancy enhanced the development of many symptoms of allergic airway diseases, including airway hyperreactivity and higher concentrations of serum IgE.
Similar maternal supplementation with non-dietary methyl donors, including synthetic folic acid, has been demonstrated to increase offspring susceptibility to developing inflammatory bowel disease. Another research study, not of maternal intake, demonstrated that folic acid intake above 600 mcg/d, from either food and/or supplements, was associated with impaired natural killer cell activity.
Blood Sugar Dysregulation
Maternal folic acid supplementation at 500 mcg/d has also been associated with increased incidence of insulin resistance in children at 6 years of age, an effect apparently exacerbated by low maternal vitamin B12 status, according to research studies.
Prenatal Development Dysfunction
Increased folic acid intake is also associated with embryonic loss, growth delay, and increased risk of ventricular septal heart defects.
Comorbidity and Mortality in Diabetic Adults
In a retrospective research study of approximately 526 diabetic adults, increased levels of RBC folate were associated with an increased risk for developing cardiovascular and cerebrovascular disease. In addition, the ratio for dying within 15 years in those with high RBC folate was 2.10, or 95 percent CI = 1.37 � 3.20, compared with a baseline of those with low RBC folate.
If the association between increased methylation and disease are caused through alterations in methylation activity, the possibility exists that alternative forms of folate supplementation can also change methylation activity in ways that could cause the same risks.
Changes in folate have been demonstrated to affect DNA methylation. Many healthcare professionals turn to folate supplements in under-methylating patients to help �regulate� DNA methylation activity. Unfortunately, research studies regarding the effect of folate and methylation on the DNA �methylome� are conflicting and inconclusive. However, healthcare professionals should not ignore that increasing levels of folate and SAMe methyl donors might increase DNA methylation beyond healthy levels.
According to researchers, if there is too little methylation present, a gene that causes disease may be expressed. Conversely, if there is too much methylation present, a gene that prevents disease may be suppressed. If this is indeed true, we can only assume that when methylation goes wrong, our overall health and wellness can be affected. In part 2 of this article, Dr. Alex Jimenez explains how methylation can go wrong, specifically discussing cancer, autoimmune conditions, immune hypersensitivity and Down Syndrome.
DNA methylation is a fundamental epigenetic mechanism which regulates gene expression, cell energy production, detoxification, and many other functions. Unfortunately, some people may experience methylation health issues which can affect overall health and wellness. Many health professionals may help treat these methylation problems with supplementation, however, research studies have demonstrated that supplementation can sometimes cause methylation to go wrong. Aberrant methylation can cause a variety of health issues, including immune dysregulation and dysfunction, blood sugar dysregulation, and prenatal development dysfunction.
Dr. Alex Jimenez D.C., C.C.S.T. Insight
Smoothies and Juices for Methylation Support
While many healthcare professionals can recommend nutritional guidelines and lifestyle modifications to improve methylation support, there are several options you can try yourself at home. As described above, methylation support supplementation should be determined by a healthcare professional. Smoothies and juices are a fast and easy way to include all the necessary nutrients you need for methylation support without any side-effects. The smoothies and juices below are part of the Methylation Diet Food Plan.
Sea Green Smoothie Servings: 1 Cook time: 5-10 minutes � 1/2 cup cantaloupe, cubed � 1/2 banana � 1 handful of kale or spinach � 1 handful of Swiss chard � 1/4 avocado � 2 teaspoons spirulina powder � 1 cup water � 3 or more ice cubes Blend all ingredients in a high-speed blender until completely smooth and enjoy!
Berry Bliss Smoothie Servings: 1 Cook time: 5-10 minutes � 1/2 cup blueberries (fresh or frozen, preferably wild) � 1 medium carrot, roughly chopped � 1 tablespoon ground flaxseed or chia seed � 1 tablespoons almonds � Water (to desired consistency) � Ice cubes (optional, may omit if using frozen blueberries) Blend all ingredients in a high-speed blender until smooth and creamy. Best served immediately!
Sweet and Spicy Juice Servings: 1 Cook time: 5-10 minutes � 1 cup honeydew melons � 3 cups spinach, rinsed � 3 cups Swiss chard, rinsed � 1 bunch cilantro (leaves and stems), rinsed � 1-inch knob of ginger, rinsed, peeled and chopped � 2-3 knobs whole turmeric root (optional), rinsed, peeled and chopped Juice all ingredients in a high-quality juicer. Best served immediately!
Ginger Greens Juice Servings: 1 Cook time: 5-10 minutes � 1 cup pineapple cubes � 1 apple, sliced � 1-inch knob of ginger, rinsed, peeled and chopped � 3 cups kale, rinsed and roughly chopped or ripped � 5 cups Swiss chard, rinsed and roughly chopped or ripped Juice all ingredients in a high-quality juicer. Best served immediately!
Zesty Beet Juice Servings: 1 Cook time: 5-10 minutes � 1 grapefruit, peeled and sliced � 1 apple, washed and sliced � 1 whole beet, and leaves if you have them, washed and sliced � 1-inch knob of ginger, rinsed, peeled and chopped Juice all ingredients in a high-quality juicer. Best served immediately!
Protein Power Smoothie Serving: 1 Cook time: 5 minutes � 1 scoop protein powder � 1 tablespoon ground flaxseed � 1/2 banana � 1 kiwi, peeled � 1/2 teaspoon cinnamon � Pinch of cardamom � Non-dairy milk or water, enough to achieve desired consistency Blend all ingredients in a high-powered blender until completely smooth. Best served immediately!
ProLon� Fasting Mimicking Diet
Balanced methylation support can be achieved through proper nutrition. The ProLon� fasting mimicking diet offers a 5-day meal program which has been individually packed and labeled to serve the foods you need for the FMD in precise quantities and combinations. The meal program is made up of ready-to-eat or easy-to-prepare, plant-based foods, including bars, soups, snacks, supplements, a drink concentrate, and teas. The products are scientifically formulated and great tasting. Before starting the ProLon� fasting mimicking diet, 5-day meal program, please make sure to talk to a healthcare professional to find out if the FMD is right for you. The ProLon� fasting mimicking diet can help promote methylation support, among a variety of other healthy benefits.
Many doctors and functional medicine practitioners may recommend higher doses of methyl donors in several patients, however, further research studies are needed to determine the proper amount of methylation supplementation. The scope of our information is limited to chiropractic, musculoskeletal and nervous health issues as well as functional medicine articles, topics, and discussions. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .
Curated by Dr. Alex Jimenez
Additional Topic Discussion: Acute Back Pain
Back pain is one of the most prevalent causes of disability and missed days at work worldwide. Back pain attributes to the second most common reason for doctor office visits, outnumbered only by upper-respiratory infections. Approximately 80 percent of the population will experience back pain at least once throughout their life. Your spine is a complex structure made up of bones, joints, ligaments, and muscles, among other soft tissues. Injuries and/or aggravated conditions, such as herniated discs, can eventually lead to symptoms of back pain. Sports injuries or automobile accident injuries are often the most frequent cause of back pain, however, sometimes the simplest of movements can have painful results. Fortunately, alternative treatment options, such as chiropractic care, can help ease back pain through the use of spinal adjustments and manual manipulations, ultimately improving pain relief.
Formulas for Methylation Support
XYMOGEN�s Exclusive Professional Formulas are available through select licensed health care professionals. The internet sale and discounting of XYMOGEN formulas are strictly prohibited.
Proudly, Dr. Alexander Jimenez makes XYMOGEN formulas available only to patients under our care.
Please call our office in order for us to assign a doctor consultation for immediate access.
If you are a patient of Injury Medical & Chiropractic Clinic, you may inquire about XYMOGEN by calling 915-850-0900.
For your convenience and review of the XYMOGEN products please review the following link.*XYMOGEN-Catalog-Download
* All the above XYMOGEN policies remain strictly in force.
Although high-dose methyl donor supplements can help patients with methylation deficits, some healthcare professionals may occasionally encounter patients with an intolerance to methylation donors. Patients with an intolerance to methyl donors can experience worsening symptoms as well as the appearance of neurological symptoms, regardless of their need for methylation support. Neurological symptoms may include, anxiety, depression, irritability, and brain fog, among other symptoms.
Intolerances to methyl donor supplements are not properly understood and further research studies are required to help determine the frequency and effects of these problems. It’s believed that the impaired metabolism of catecholamines through COMT and MAOA may play a role in the intolerance of methylation donors. Increased SAH is also believed to cause a variety of adverse effects.
Case 1.0: Methyl Donor Intolerance with COMT Polymorphism
A 31-year-old female diagnosed with a long-term panic disorder and a recent onset of agoraphobia demonstrated homozygous for COMT and MTHFR single nucleotide polymorphisms, or SNPs, through genetic testing. Vanilmandelic acid, or VMA, and homovanillate, or HVA, urinary organic acids were found to be between low and low-normal, respectively, indicating poor clearance of norepinephrine and epinephrine. These catecholamines are catabolized through COMT methylation, and their poor clearance may increase anxiety symptoms. Her homocysteine levels, on the other hand, were normal which demonstrated that either the MTHFR SNP was still functional enough to maintain SAMe levels, or that increased oxidative stress was confounding the normal homocysteine finding by increasing transsulfuration of homocysteine for glutathione formation.
High-dose methylated folate and betaine supplements were recommended, however, the patient immediately reported experiencing aggravated symptoms. This may have occurred due to the increased production of SAMe from the combined effects of the supplementation. SAMe levels in the brain regulate the rate of epinephrine biosynthesis from norepinephrine through methylation, therefore, increased SAMe availability could have triggered increased epinephrine synthesis. The decreased clearance due to the COMT SNP could have been the underlying cause for the increased symptomatology. Replacing methylated folate with unmethylated folic acid, and the discontinuation of betaine supplements resulted in significant symptom improvement, including the resolution of agoraphobia. Case adapted with permission from Lord & Bralley, 2012, Case Illustration 11.1 p. 594.
Folic Acid Supplement Risks
Furthermore, fortification and standard folic acid supplementation are believed to increase the risks of developing neural tube defects, particularly at levels above 400 mcg/d of dietary folate equivalent units, or DFEs. Folic acid is a purely synthetic compound which must first be converted to tetrahydrofolate, or THF, by being cycled twice through the enzyme dihydrofolate reductase, or DHFR, to be utilized in methylation. One cause of folic acid side-effects include elevated unmetabolized folic acid or UMFA.
Folic acid side-effects and restricted capacity of liver DHFR are believed to be the main problems in folic acid metabolism. One-time folic acid doses of 260 mcg or multiple folic acid doses of 100 mcg throughout the day have been demonstrated to cause detectable UMFA. People who regularly consume fortified foods, such as ready-to-eat cereals and fortified grains, are exposed to folic acid beyond the Tolerable Upper Limit of 1.0 mg/d, and with the utilization of multivitamin supplements, it may increase beyond that.
Folic acid from supplements is also much more easily absorbed than folate from foods. One DFE is equivalent to 1 mcg of dietary folate as compared to 0.6 mcg of folic acid from supplements taken with food or fortified foods. Therefore, 400 mcg of folic acid is equivalent to 667 mcg DFE. Research studies associate higher levels of folic acid intake with other side-effects. Dihydrofolate, or DHF, the intermediate metabolite in the conversion of folic acid to tetrahydrofolate and UMFA, can cause a variety of health issues.
DHF has been demonstrated to prevent thymidylate synthase and purine synthesis enzymes, which can affect DNA synthesis. DHF is also believed to restrict the production of the MTHFR enzyme, which can lead to a decrease in methionine synthesis and homocysteine clearance. A recent research study demonstrated that 5 mg/d of folic acid supplementation in infertile men demonstrated an unexpected reduction in sperm DNA methylation, similar to patients homozygous for the MTHFR C667T polymorphism.
Other research studies have also reported a connection between fortification and standard folic acid supplementation and colorectal cancer. According to the research studies, UMFA may actually metabolize through photo-catalysis into DNA-toxic products. A recent research study which evaluated the connection between UMFA and colorectal cancer diagnosis demonstrated a small positive association in men and individuals with the MTHFR C677T genotype, both heterozygous and homozygous.
However, the research studies demonstrated a small inverse association with women. Higher UMFA was also found to be associated with anemia in US seniors who consumed alcohol and reduced NK cell cytotoxicity in otherwise healthy postmenopausal women. Recent research studies looking at folate receptors in epithelial cancers demonstrated a high frequency of receptor FR-alpha which uptakes UMFA. It is believed that FR-alpha promotes tumor progression and reduces apoptosis through increased expression of anti-apoptotic protein Bcl-2. Folic acid exposure to tumor cells in-vitro was demonstrated to enhance the progress of this process.
Methylation is a biochemical process required for cell division, DNA and RNA synthesis, gene expression, histamine clearance, detoxification, and cellular energy metabolism, among other essential functions. As important as methylation, however, many people are diagnosed with methylation deficits, which can cause a variety of health issues. Healthcare professionals recommend high-dose methyl donors to help treat methylation deficits. But, are we supplementing too much? Some patients may have an intolerance to methylation donors and they may experience side-effects, such as worsening symptoms or neurological symptoms.
Dr. Alex Jimenez D.C., C.C.S.T. Insight
Smoothies and Juices for Methylation Support
While many healthcare professionals can recommend nutritional guidelines and lifestyle modifications to improve methylation support, there are several options you can try yourself at home. As described above, methylation support supplementation should be determined by a healthcare professional. Smoothies and juices are a fast and easy way to include all the necessary nutrients you need for methylation support without any side-effects. The smoothies and juices below are part of the Methylation Diet Food Plan.
Sea Green Smoothie Servings: 1 Cook time: 5-10 minutes � 1/2 cup cantaloupe, cubed � 1/2 banana � 1 handful of kale or spinach � 1 handful of Swiss chard � 1/4 avocado � 2 teaspoons spirulina powder � 1 cup water � 3 or more ice cubes Blend all ingredients in a high-speed blender until completely smooth and enjoy!
Berry Bliss Smoothie Servings: 1 Cook time: 5-10 minutes � 1/2 cup blueberries (fresh or frozen, preferably wild) � 1 medium carrot, roughly chopped � 1 tablespoon ground flaxseed or chia seed � 1 tablespoons almonds � Water (to desired consistency) � Ice cubes (optional, may omit if using frozen blueberries) Blend all ingredients in a high-speed blender until smooth and creamy. Best served immediately!
Sweet and Spicy Juice Servings: 1 Cook time: 5-10 minutes � 1 cup honeydew melons � 3 cups spinach, rinsed � 3 cups Swiss chard, rinsed � 1 bunch cilantro (leaves and stems), rinsed � 1-inch knob of ginger, rinsed, peeled and chopped � 2-3 knobs whole turmeric root (optional), rinsed, peeled and chopped Juice all ingredients in a high-quality juicer. Best served immediately!
Ginger Greens Juice Servings: 1 Cook time: 5-10 minutes � 1 cup pineapple cubes � 1 apple, sliced � 1-inch knob of ginger, rinsed, peeled and chopped � 3 cups kale, rinsed and roughly chopped or ripped � 5 cups Swiss chard, rinsed and roughly chopped or ripped Juice all ingredients in a high-quality juicer. Best served immediately!
Zesty Beet Juice Servings: 1 Cook time: 5-10 minutes � 1 grapefruit, peeled and sliced � 1 apple, washed and sliced � 1 whole beet, and leaves if you have them, washed and sliced � 1-inch knob of ginger, rinsed, peeled and chopped Juice all ingredients in a high-quality juicer. Best served immediately!
Protein Power Smoothie Serving: 1 Cook time: 5 minutes � 1 scoop protein powder � 1 tablespoon ground flaxseed � 1/2 banana � 1 kiwi, peeled � 1/2 teaspoon cinnamon � Pinch of cardamom � Non-dairy milk or water, enough to achieve desired consistency Blend all ingredients in a high-powered blender until completely smooth. Best served immediately!
ProLon� Fasting Mimicking Diet
Balanced methylation support can be achieved through proper nutrition. The ProLon� fasting mimicking diet offers a 5-day meal program which has been individually packed and labeled to serve the foods you need for the FMD in precise quantities and combinations. The meal program is made up of ready-to-eat or easy-to-prepare, plant-based foods, including bars, soups, snacks, supplements, a drink concentrate, and teas. The products are scientifically formulated and great tasting. Before starting the ProLon� fasting mimicking diet, 5-day meal program, please make sure to talk to a healthcare professional to find out if the FMD is right for you. The ProLon� fasting mimicking diet can help promote methylation support, among a variety of other healthy benefits.
Many doctors and functional medicine practitioners may recommend higher doses of methyl donors in several patients, however, further research studies are needed to determine the proper amount of methylation supplementation. The scope of our information is limited to chiropractic, musculoskeletal and nervous health issues as well as functional medicine articles, topics, and discussions. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .
Curated by Dr. Alex Jimenez
Additional Topic Discussion: Acute Back Pain
Back pain is one of the most prevalent causes of disability and missed days at work worldwide. Back pain attributes to the second most common reason for doctor office visits, outnumbered only by upper-respiratory infections. Approximately 80 percent of the population will experience back pain at least once throughout their life. Your spine is a complex structure made up of bones, joints, ligaments, and muscles, among other soft tissues. Injuries and/or aggravated conditions, such as herniated discs, can eventually lead to symptoms of back pain. Sports injuries or automobile accident injuries are often the most frequent cause of back pain, however, sometimes the simplest of movements can have painful results. Fortunately, alternative treatment options, such as chiropractic care, can help ease back pain through the use of spinal adjustments and manual manipulations, ultimately improving pain relief.
Formulas for Methylation Support
XYMOGEN�s Exclusive Professional Formulas are available through select licensed health care professionals. The internet sale and discounting of XYMOGEN formulas are strictly prohibited.
Proudly, Dr. Alexander Jimenez makes XYMOGEN formulas available only to patients under our care.
Please call our office in order for us to assign a doctor consultation for immediate access.
If you are a patient of Injury Medical & Chiropractic Clinic, you may inquire about XYMOGEN by calling 915-850-0900.
For your convenience and review of the XYMOGEN products please review the following link.*XYMOGEN-Catalog-Download
* All the above XYMOGEN policies remain strictly in force.
Folate deficiency and poor folate metabolism are associated with a variety of health issues, such as neural tube defects. Fortunately, the mandatory folic acid programs started by many developed countries over the last two decades have tremendously affected the prevalence of these health issues. The health benefits of utilizing folic acid supplements simply cannot be ignored.
Methylation deficits have also been associated with health issues like ADD/ADHD, allergies, addiction, anxiety, Alzheimer�s Disease, asthma, atherosclerosis, autism spectrum disorder, behavioral changes, bipolar disorder, chronic fatigue, chemical sensitivity, cleft palate, cancers, depression, diabetes, Downs syndrome, dementia, essential hypertension, fertility issues, fibromyalgia, insomnia, multiple sclerosis, neuropathy, Parkinson�s Disease, schizophrenia, and thyroid disease.
Methylation is an essential aspect of physiology. Healthcare professionals recognize that a person may develop methylation deficits in a variety of ways, including through nutrient deficiency, competition for methyl donor utilization, methylation inhibitors, genotype, and aging. Dr. Alex Jimenez, doctor of chiropractic, discusses how specific factors can eventually cause methylation deficits.
Nutrient Deficiency
Reduced levels of methyl donors caused by nutrient deficiency can ultimately affect both metabolic and DNA methylation activity in the human body. Many vital nutrients are involved in the process of methylation, which we will discuss in further detail below. However, the most frequently recognized nutrients which we can commonly be deficient in are folate and vitamin B12.
According to information from the National Health and Nutritional Examination Survey, or NHANES, the average dietary intake of food-fortified folic acid and natural food folates in adults range from 454 to 652 mcg DFE per day, of which 190 mcg/d is estimated to develop from folic acid fortification, compared with a target RDA of 400 mcg/d DFE. These average folate levels may increase the risk of developing nutrient deficiency in several people. These include women of childbearing age and non-Hispanic black women.
People have started to demonstrate low levels of dietary folate intake, ranging from 200-350 mcg/d DFE, when removing sources of fortified foods from their diet, such as gluten-containing grains and processed breakfast cereals. Although healthcare professionals recommend people avoid processed and refined foods, especially to prevent triggering food sensitivities, it’s fundamental to increase natural sources of folate to achieve optimal intake levels and promote overall health and wellness in the population.
The average intake for vitamin B12 is estimated to be at 3.4 mcg/d, higher than the recommended 2.4 mcg/d RDA for a majority of adults. However, healthcare professionals understand that specific population groups are at higher risk of developing methylation deficits associated with nutrient deficiency. As we age, people’s ability to produce the gastric hydrochloric acid and intrinsic factor necessary for vitamin B12 production can decrease. This can then lead to health issues which further limit gastric function.
Many patients that visit a doctor or functional medicine practitioner may also have conditions which can affect nutrient absorption and their functional status, including dysbiosis, small intestine bacterial overgrowth, altered transit time, Crohn�s disease, food allergies or sensitivities, and impaired thyroid function, among other health issues. These should be evaluated by the patient’s nutrient need.
While avoiding processed food-based diets is essential for optimal health and wellness, improperly-implemented whole-food diets can still have the potential to be imbalanced. Therefore, people should include foods that provide all of the necessary nutrients the human body required, including methylation nutrients. People should also check functional nutrient status through laboratory tests.
Competition for Methyl Donors
Methylation activity, such as high catecholamine turnover, histamine clearance, circulating estrogens, or detoxification, can decrease methyl donors. By way of instance, SAMe use for catecholamine biosynthesis and degradation increases during physiological and psychological stress, which can ultimately affect the availability of SAMe. In people who react to antigens, increased histamine activity can affect methyl donor levels.
L-Dopa drugs and/or medications are a common treatment in patients with Parkinson�s disease. L-Dopa metabolism occurs through COMT with SAMe as a cofactor to utilize its methyl group. Its use is associated with reduced plasma folate and elevated homocysteine. L-Dopa may affect the process of methylation which can remove heavy metals and other toxins that can be considered contributors to Parkinson’s disease, among other health issues.
Methylation Inhibitors
S-adenosyl homocysteine, or SAH, is a powerful competitive inhibitor of SAMe-dependent methyltransferases, including DNMT, which generally increases with hyperhomocysteinemia. The conversion of SAH to homocysteine is triggered by S-adenosyl homocysteine hydrolase, which is fully reversible and supports biosynthesis over hydrolysis. Therefore, an increased quantity of homocysteine can restrict the production of hydrolysis and promote the development of SAH, preventing SAMe-dependent methylation activity.
Genotype
Many enzymes and their corresponding genes play a role in methylation. However, many healthcare practitioners also include genotyping when evaluating their patients. Patients can order genetic profiling on their own and they are starting to bring that information to their doctors for evaluation. According to research studies, genotype can affect methylation status.
Frequency and Effects of MTHFR Polymorphisms
The most common MTHFR polymorphisms are C677T and A1298C. Some variations, such as the homozygote 677TT variants, can vary according to ethnicity and geography. Approximately 20 percent of these variations are reported in US Hispanics, Colombians and Amerindians in Brazil. While approximately 8 to 20 percent of these variations are reported in White populations in Europe, North America, and Australia. Approximately less than 2 percent of these variations are found in Black populations.
Meanwhile, the homozygote 1298CC variants can also vary according to ethnicity and geography. Approximately 7 to 12 percent of these variations are reported in White populations in North America and Europe. Approximately 4 to 5 percent of these variations are reported in Hispanics and approximately 1 to 4 percent of these variations are reported in Asians. Additional information is still required as to the dispersion of heterozygote genotypes, as well as that of compound genotypes, among population groups.
Moreover, variations in C667T polymorphisms may also be increasing. Research studies from Spain, by way of instance, demonstrated an increase of the C677T genotype in the post-folic acid-fortification era. Homozygous 667TT variants can have a 70 to 75 percent decrease in enzyme activity. Heterozygotes decrease 33 to 35 percent of enzyme activity. Homozygous 1298CC genotypes have a 39 percent decrease in enzyme activity, and heterozygotes have a 17 percent decrease in enzyme activity. Heterozygotes for both 667CT and 1298AC may also experience as much as a 52 percent decrease in enzyme activity, according to research studies.
Research studies have ultimately demonstrated that this change in enzyme activity can affect folate and homocysteine levels. A recent systematic review and meta-analysis reported a 16 percent decrease in erythrocyte folate levels for homozygous 677TT genotypes when compared with their wildtype 677CC counterparts and an 8 percent decrease for heterozygous 677CT genotypes. Red blood cell folate measurements include all the different folate vitamers, so we cannot exclude 5-mTHF, needed for homocysteine metabolism.
Aging
Aging can also affect DNA methylation, including global hypomethylation, with hypermethylation in normally unmethylated CpG areas, which may cause genomic instability. Maintaining proper methylation status through nutritional and lifestyle modifications are considered to be safe and effective, alternative treatment options that can help slow down the age-related decline in methylation.
DNA methylation is an epigenetic process which occurs when a methyl group triggers the function of genes and enzymes in DNA, ultimately impacting gene expression. Methyl groups can be directly delivered through dietary methyl donors, such as methionine, folate, betaine, and choline. However, low levels of methyl groups as well as methyl donors due to a variety of factors can cause methylation deficits. In this article, we discuss the causes for methylation deficits where we also provide smoothies and juices which can help promote methylation support.
Dr. Alex Jimenez D.C., C.C.S.T. Insight
Smoothies and Juices for Methylation Support
While many healthcare professionals can recommend nutritional guidelines and lifestyle modifications, there are several alternative treatment options you can try for yourself at home. As described above, however, supplementation for methylation support should be correctly determined by a healthcare professional. Smoothies and juices are a fast and easy way to include all the necessary nutrients you need for methylation support in a single serving. The smoothies and juices below are part of the Methylation Diet Food Plan.
Sea Green Smoothie Servings: 1 Cook time: 5-10 minutes � 1/2 cup cantaloupe, cubed � 1/2 banana � 1 handful of kale or spinach � 1 handful of Swiss chard � 1/4 avocado � 2 teaspoons spirulina powder � 1 cup water � 3 or more ice cubes Blend all ingredients in a high-speed blender until completely smooth and enjoy!
Berry Bliss Smoothie Servings: 1 Cook time: 5-10 minutes � 1/2 cup blueberries (fresh or frozen, preferably wild) � 1 medium carrot, roughly chopped � 1 tablespoon ground flaxseed or chia seed � 1 tablespoons almonds � Water (to desired consistency) � Ice cubes (optional, may omit if using frozen blueberries) Blend all ingredients in a high-speed blender until smooth and creamy. Best served immediately!
Sweet and Spicy Juice Servings: 1 Cook time: 5-10 minutes � 1 cup honeydew melons � 3 cups spinach, rinsed � 3 cups Swiss chard, rinsed � 1 bunch cilantro (leaves and stems), rinsed � 1-inch knob of ginger, rinsed, peeled and chopped � 2-3 knobs whole turmeric root (optional), rinsed, peeled and chopped Juice all ingredients in a high-quality juicer. Best served immediately!
Ginger Greens Juice Servings: 1 Cook time: 5-10 minutes � 1 cup pineapple cubes � 1 apple, sliced � 1-inch knob of ginger, rinsed, peeled and chopped � 3 cups kale, rinsed and roughly chopped or ripped � 5 cups Swiss chard, rinsed and roughly chopped or ripped Juice all ingredients in a high-quality juicer. Best served immediately!
Zesty Beet Juice Servings: 1 Cook time: 5-10 minutes � 1 grapefruit, peeled and sliced � 1 apple, washed and sliced � 1 whole beet, and leaves if you have them, washed and sliced � 1-inch knob of ginger, rinsed, peeled and chopped Juice all ingredients in a high-quality juicer. Best served immediately!
Protein Power Smoothie Serving: 1 Cook time: 5 minutes � 1 scoop protein powder � 1 tablespoon ground flaxseed � 1/2 banana � 1 kiwi, peeled � 1/2 teaspoon cinnamon � Pinch of cardamom � Non-dairy milk or water, enough to achieve desired consistency Blend all ingredients in a high-powered blender until completely smooth. Best served immediately!
ProLon� Fasting Mimicking Diet
Balanced methylation support can be achieved through proper nutrition. The ProLon� fasting mimicking diet offers a 5-day meal program which has been individually packed and labeled to serve the foods you need for the FMD in precise quantities and combinations. The meal program is made up of ready-to-eat or easy-to-prepare, plant-based foods, including bars, soups, snacks, supplements, a drink concentrate, and teas. The products are scientifically formulated and great tasting. Before starting the ProLon� fasting mimicking diet, 5-day meal program, please make sure to talk to a healthcare professional to find out if the FMD is right for you. The ProLon� fasting mimicking diet can help promote methylation support, among a variety of other healthy benefits.
Many doctors and functional medicine practitioners may recommend higher doses of methyl donors in several patients, however, further research studies are needed to determine the proper amount of methylation supplementation. The scope of our information is limited to chiropractic, musculoskeletal and nervous health issues as well as functional medicine articles, topics, and discussions. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .
Curated by Dr. Alex Jimenez
Additional Topic Discussion: Acute Back Pain
Back pain is one of the most prevalent causes of disability and missed days at work worldwide. Back pain attributes to the second most common reason for doctor office visits, outnumbered only by upper-respiratory infections. Approximately 80 percent of the population will experience back pain at least once throughout their life. Your spine is a complex structure made up of bones, joints, ligaments, and muscles, among other soft tissues. Injuries and/or aggravated conditions, such as herniated discs, can eventually lead to symptoms of back pain. Sports injuries or automobile accident injuries are often the most frequent cause of back pain, however, sometimes the simplest of movements can have painful results. Fortunately, alternative treatment options, such as chiropractic care, can help ease back pain through the use of spinal adjustments and manual manipulations, ultimately improving pain relief.
Formulas for Methylation Support
XYMOGEN�s Exclusive Professional Formulas are available through select licensed health care professionals. The internet sale and discounting of XYMOGEN formulas are strictly prohibited.
Proudly, Dr. Alexander Jimenez makes XYMOGEN formulas available only to patients under our care.
Please call our office in order for us to assign a doctor consultation for immediate access.
If you are a patient of Injury Medical & Chiropractic Clinic, you may inquire about XYMOGEN by calling 915-850-0900.
For your convenience and review of the XYMOGEN products please review the following link.*XYMOGEN-Catalog-Download
* All the above XYMOGEN policies remain strictly in force.
How does epigenetic and personalized nutrition contribute to optimal health?
Most of us know about unhealthy food how it affects our bodies. They
Slow Down Metabolism
Add Weight
Clog and harden arteries etc.
But now there are foods and food elements that can help us in a way and comes from a place we might not of thought of, and that is our DNA.
Nutriepigenomics examines connections between diet and biomarkers that can be attached or removed from our DNA. This turns our genes on or off.
New studies are showing that certain foods or supplements can adjust the expression of our genes, which can influence our health.
Nutritional genomics is revolutionizing both clinical and public health nutritional practices:
Diet, exercise, and environmental exposure are all elements that have shown a role in switching genes on and off through epigenetics. Adjusting lifestyle factors can control the potential to reduce disease and have a positive impact on our health.
Health professionals from all over are beginning to incorporate epigenetics into their practice aiming to provide more specialized and individualized treatment plans.
�Layering information such as diet, lifestyle, environmental factors, family history, symptoms, and diagnoses along with epigenetics can help guide someone to a state of optimized health,� said Kristy Hall, MS, RNCP, ROHP, a board certified functional nutritionist and founder of Living Well Nutrition who uses epigenetic testing, nutrition counseling, and a multifaceted approach to better provide for her clients.
The upper DNA molecule differs from the lower DNA molecule at a single base-pair location (a C/A polymorphism)
Nutritional genetics or nutrigenetics involves the identification, classification, and characterization of human genetic variation that modifies nutrient metabolism/ utilization and food tolerances Fig1.
IOM. Nutrigenomics and beyond: Informing the future. Washington, DC: The National Academies Press; 2007.
Application: Genetic & Epigenetics
Nutrients, for example, pharmaceuticals, are powerful effectors of genome expression and stability, and these gene-nutrient interactions can be optimized for disease prevention.
Individualized Nutrition
The promise of nutritional engineering for optimal health through diet is still ongoing, but the public is holding positive expectations, as is evidenced by the use of dietary supplements.
Scientific research is showing that nutrients in different foods and supplements we eat may be able to adjust or reverse heritable changes. This evidence can be used in making better lifestyle choices.
Blueberries are incredibly high in antioxidants and it�s thought that this �superfood� can epigenetically reduce DNA damage, thereby protecting humans against cancer and possibly even slow aging. Blueberry juice and vitamin C have been shown to be potential methylation inhibitors for the MTHFR gene and the DNMT1 gene in humans.
Kim, M., Na, H., Kasai, H., Kawai, K., Li, Y.-S., & Yang, M. (2017). Comparison of Blueberry (Vaccinium spp.) and Vitamin C via Antioxidative and Epigenetic Effects in Human. Journal of Cancer Prevention, 22(3), 174�181.
Learning about what we eat and what it does to our bodies, especially potential epigenetic impact, is just one step closer to optimal health.
El Paso, TX. Dr. Alex Jimenez answers the question what is epigenetics, dietetics? And simplifies the science behind this new method in health care.
Dietetics is a field of science that studies how food and nutrition affect human health. Dietetics strongly emphasizes public health and education for all about the importance of healthy dietary choices.
Dietitian nutritionists present nutrition combined with science to help individuals improve their health. Nutrition and dietetic technicians also work with dietitian nutritionists to provide general nutrition education. Both groups are nationally credentialed and are an essential part of health care and foodservice management.
Professional Dietitian Nutritionists tend to focus on specific populations, or movements, which include:
Design individual nutritional plans to address specific health issues:
Unhealthy weight
Diabetes
Hypertension
Develop facility-wide nutrition programs:
Health care
Educational
Correctional Institutions
Increase public awareness of proper nutritional habits
Improve the accuracy and comprehension of food labels
Ensure the safety of the food supply
Research changes in diet:
Example: Reduce salt intake affects health
Result: Reduces blood pressure
Work with food manufacturers to improve nutritional quality of prepared foods
Food Information Council (2005), more than two-thirds of Americans surveyed expressed a favorable opinion toward the idea of using genetic information to develop personalized nutrition recommendations.
International Food Information Council. 2005 Consumer Attitudes toward Functional Foods/Foods for Health Executive Summary. July 2006. http://www.ific.org/ research/upload/2005funcfoodsresearch.pdf. Accessed September 2, 2007
Our epigenome provides an extra layer of instructions that influence gene activity. This is an extra layer of instructions that affect whether or not various genes are turned on or off, and ultimately affect cellular function and metabolism.
These are typically abbreviated as A, G, T, and C.
The Sequence or Order of These Bases Is What Drives Our Life Instructions
The human DNA sequence is somewhat similar to a chimpanzee. However, only a fraction of different sequences is what makes us human.
Inside The 3 Billion Bases are About 20,000 Genes
Genes are a specific set of sequences/instructions on how to make proteins, (complex molecules that trigger biological actions for carrying out life functions).
The DNA gives the instructions for various essential proteins to be produced inside the cell.
Epigenetics is what controls our genes: Epigenetics determine a cell�s specialization (e.g., skin cells, blood cells, hair cells, liver cells, etc.) as a fetus develops through gene expression (active) or silent (dormant).
Nurture: Environmental stimuli can cause genes to turn on or off.
They AreEverywhere
What We Eat
Where We Live
Who We Interact With
Sleep
Exercise
Age
All of these can cause chemical alterations around the genes that can turn them on or off over time.
In certain diseases, e.g., cancer or Alzheimer�s, certain genes will switch to the opposite state. This means they turn away from being in a normal/healthy state into an unhealthy state.
They Are What Makes Us Unique
Expedition 45/46 commander and retired astronaut Scott Kelly (right), along with his twin brother, retired astronaut Mark Kelly (left), speak to media.
This is why some of us have:
Blonde hair
Dark skin
Dislike certain foods
More social than others
The different combinations of genes that get turned on or off is what makes each one of us.
There are even indications that some epigenetic changes are inherited.
It Is Reversible
With 20,000 genes, the results of different combinations being turned on or off are enormous.
Imagine if we could map every single cause and effect of the different combinations
Reverse the gene�s state to keep healthy genes while eliminating unhealthy genes
DNA is the script, the instructions for the actors
The cells are the actors
The literal DNA sequence are all the words
Certain blocks of words are key instructions for events to happen, these are the genes
The Epigenetic concept is like movie directing
Different directors can shoot the same script
However, each director makes choices in regard to:
Adjustments with actors/scenes/dialogue
What to keep/remove
These choices are going to alter the movie, hence alter the DNA
Therefore, one director’s movie will be different than another director’s even though they shot the same script.
In other words, the same exact DNA sequence for a particular gene may give rise to different outcomes, depending on its epigenotype and, unlike the genetic code, which Gosden and Feinberg liken to �indelible ink,� the epigenetic code can be altered �like a code written in pencil in the margins�
Gosden RG, Feinberg AP. Genetics and epigenetics�Nature�s pen-and-pencil set. N Engl J Med. 2007;356:731-733.
Can methylation donors help promote a balanced methylation support?
Many doctors and functional medicine practitioners generally recommend higher doses of methyl donors, such as 5-methyltetrahydrofolate, or 5-MTHF, and methylcobalamin, in several patients. By way of instance, people with genetic polymorphisms and people with out-of-range methylation-related biomarkers, such as in hyperhomocysteinemia, may often develop health issues which may affect the function of specific enzymes, such as methylenetetrahydrofolate reductase, or MTHFR, among others.
Nutrient deficiencies associated with methyl donors are a prevalent finding in laboratory evaluations, and depending on your population, these may be closely associated with vitamin B12 deficiency-related neuropathy, which is relatively common. Many doctors and functional medicine practitioners also understand the importance of methylation support to help improve hereditary or environmental epigenetic health issues. Improving methylation status and avoiding the pathways of disease and dysfunction associated with potential nutritional deficits in methylation activity is the goal of many healthcare professionals.
However, as with any other biochemical process, methylation activity occurs through the balance of homeodynamics, or the dynamic form of homeostasis. An imbalance in these biochemical processes can ultimately lead to dysfunction and disease. Therefore, although we can be confident that making sure we have enough methyl donors available for use in the human body is essential, we have to question whether �pushing� reaction rates utilizing supraphysiological doses are safe and effective. Instead of forcing reaction rates, perhaps the goal of healthcare professionals should ultimately be to allow the human body to function correctly.
Methylation Supplementation
Numerous health issues associated with long-term, high-dose supplementation for methylation donors include:
According to research studies, the effects of these genetic alterations remains unclear. In comparison to the altered function of MTHFR C677T and A1298C single nucleotide polymorphisms, or SNPs, which have been moderately evaluated, the diagnosis of other SNPs can demonstrate the overall function of these specific enzymes. The effect of these SNPs on methylation activity depends on enzymes working together in the circumstance of a person’s internal and external environment. These outcome measures have been demonstrated in a variety of genome research studies. As a result, researchers are unable to determine the effects which these alterations, including that of MTHFR C677T, can develop on a patient’s overall methylation status.
The correct supplementation dose for methylation donors remains mostly unknown, as it may vary tremendously between patients. No research studies have currently demonstrated what the correct dosage or duration of methyl-donor supplementation is required to balance biochemical and epigenetic methylation status. Various side effects of high-dose 5-methyltetrahydrofolate, or 5-MTHF, supplementation have been demonstrated in clinical practice, including anxiety and worsening of symptoms.
Hypermethylation may be detrimental to an individual’s overall health and wellness. The following series of articles contain many examples of region-specific DNA hypermethylation health issues, including immune dysfunction, Downs Syndrome, and cancer. Both DNA hyper- and hypomethylation can develop due to deficiencies in methylation donors. Folic acid has been associated with increased immune hypersensitivity and cancer. The bottom line is that we don�t understand what effect long-term, high-dose methylation donors and supplementation can have on DNA methylation support. Further research studies are still required to show this effect.
Methylation is a biochemical process which involves the conversion of methylation activity for the function of a variety of processes in the human body. Methylation imbalances, however, can cause a variety of health issues. Methylation donors are a form of supplementation for methylation support. But, research studies have demonstrated that supplementation for methylation support may not be right for everyone. The best way to improve methylation is through proper nutrition, physical activity, and exercise, among other dietary and lifestyle modifications. The nutritional guidelines below can help safely and effectively improve methylation support, promoting overall health and wellness.
Dr. Alex Jimenez D.C., C.C.S.T. Insight
Nutrition for Methylation Support
Methylation status can often depend on a patient’s dietary and lifestyle factors. Dietary and lifestyle factors, including physical activity and exercise, stress, sleep, medicines, and toxin exposure, plays a role in methylation. Single interventions with high-dose nutrient supplementation may lack long-term effectiveness or these may not achieve the desired methylation support.
Dietary and lifestyle modifications are safe and effective, alternative treatment options for most individuals with methylation imbalances. This may be fundamental for certain vulnerable individuals, such as patients with active cancers. Aging is also known to be associated with decreased methylation activity, therefore, the Methylation Diet and Lifestyle, or MDL, program can be utilized as an anti-aging tool. Methylation status diagnosis and treatment is essential during preconception, pregnancy and the postnatal period.
The MDL program and supplementation can help promote overall health and wellness. A dietary and lifestyle treatment approach can also be utilized as a follow-up plan for people who need high-dose nutraceutical support. A variety of foods can promote methylation support. Dietary and lifestyle modifications have also been demonstrated to considerably improve methylation activity.
In the following articles, we will discuss dietary and lifestyle factors which can help support methylation. We will also discuss the basic biochemistry of methylation, the roles of methylation in the human body, how to evaluate methylation status, and the risks and benefits of methyl donor supplementation as well as the health issues associated with too little or too much methylation activity.
Smoothies and Juices for Methylation Support
While many healthcare professionals can recommend nutritional guidelines and lifestyle modifications, there are several alternative treatment options you can try for yourself at home. As described above, however, supplementation for methylation support should be correctly determined by a healthcare professional. Smoothies and juices are a fast and easy way to include all the necessary nutrients you need for methylation support in a single serving. The smoothies and juices below are part of the Methylation Diet Food Plan.
Sea Green Smoothie Servings: 1 Cook time: 5-10 minutes � 1/2 cup cantaloupe, cubed � 1/2 banana � 1 handful of kale or spinach � 1 handful of Swiss chard � 1/4 avocado � 2 teaspoons spirulina powder � 1 cup water � 3 or more ice cubes Blend all ingredients in a high-speed blender until completely smooth and enjoy!
Berry Bliss Smoothie Servings: 1 Cook time: 5-10 minutes � 1/2 cup blueberries (fresh or frozen, preferably wild) � 1 medium carrot, roughly chopped � 1 tablespoon ground flaxseed or chia seed � 1 tablespoons almonds � Water (to desired consistency) � Ice cubes (optional, may omit if using frozen blueberries) Blend all ingredients in a high-speed blender until smooth and creamy. Best served immediately!
Sweet and Spicy Juice Servings: 1 Cook time: 5-10 minutes � 1 cup honeydew melons � 3 cups spinach, rinsed � 3 cups Swiss chard, rinsed � 1 bunch cilantro (leaves and stems), rinsed � 1-inch knob of ginger, rinsed, peeled and chopped � 2-3 knobs whole turmeric root (optional), rinsed, peeled and chopped Juice all ingredients in a high-quality juicer. Best served immediately!
Ginger Greens Juice Servings: 1 Cook time: 5-10 minutes � 1 cup pineapple cubes � 1 apple, sliced � 1-inch knob of ginger, rinsed, peeled and chopped � 3 cups kale, rinsed and roughly chopped or ripped � 5 cups Swiss chard, rinsed and roughly chopped or ripped Juice all ingredients in a high-quality juicer. Best served immediately!
Zesty Beet Juice Servings: 1 Cook time: 5-10 minutes � 1 grapefruit, peeled and sliced � 1 apple, washed and sliced � 1 whole beet, and leaves if you have them, washed and sliced � 1-inch knob of ginger, rinsed, peeled and chopped Juice all ingredients in a high-quality juicer. Best served immediately!
Protein Power Smoothie Serving: 1 Cook time: 5 minutes � 1 scoop protein powder � 1 tablespoon ground flaxseed � 1/2 banana � 1 kiwi, peeled � 1/2 teaspoon cinnamon � Pinch of cardamom � Non-dairy milk or water, enough to achieve desired consistency Blend all ingredients in a high-powered blender until completely smooth. Best served immediately!
ProLon� Fasting Mimicking Diet
alanced methylation support can be achieved through proper nutrition. The ProLon� fasting mimicking diet offers a 5-day meal program which has been individually packed and labeled to serve the foods you need for the FMD in precise quantities and combinations. The meal program is made up of ready-to-eat or easy-to-prepare, plant-based foods, including bars, soups, snacks, supplements, a drink concentrate, and teas. The products are scientifically formulated and great tasting. Before starting the ProLon� fasting mimicking diet, 5-day meal program, please make sure to talk to a healthcare professional to find out if the FMD is right for you. The ProLon� fasting mimicking diet can help promote methylation support, among a variety of other healthy benefits.
Many doctors and functional medicine practitioners may recommend higher doses of methyl donors in several patients, however, further research studies are needed to determine the proper amount of methylation supplementation. The scope of our information is limited to chiropractic, musculoskeletal and nervous health issues as well as functional medicine articles, topics, and discussions. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .
Curated by Dr. Alex Jimenez
Additional Topic Discussion: Acute Back Pain
Back pain is one of the most prevalent causes of disability and missed days at work worldwide. Back pain attributes to the second most common reason for doctor office visits, outnumbered only by upper-respiratory infections. Approximately 80 percent of the population will experience back pain at least once throughout their life. Your spine is a complex structure made up of bones, joints, ligaments, and muscles, among other soft tissues. Injuries and/or aggravated conditions, such as herniated discs, can eventually lead to symptoms of back pain. Sports injuries or automobile accident injuries are often the most frequent cause of back pain, however, sometimes the simplest of movements can have painful results. Fortunately, alternative treatment options, such as chiropractic care, can help ease back pain through the use of spinal adjustments and manual manipulations, ultimately improving pain relief.
Formulas for Methylation Support
XYMOGEN�s Exclusive Professional Formulas are available through select licensed health care professionals. The internet sale and discounting of XYMOGEN formulas are strictly prohibited.
Proudly, Dr. Alexander Jimenez makes XYMOGEN formulas available only to patients under our care.
Please call our office in order for us to assign a doctor consultation for immediate access.
If you are a patient of Injury Medical & Chiropractic Clinic, you may inquire about XYMOGEN by calling 915-850-0900.
For your convenience and review of the XYMOGEN products please review the following link.*XYMOGEN-Catalog-Download
* All the above XYMOGEN policies remain strictly in force.
Some people find it easier to engage in certain healthy activities during different times of the year. For instance, they may enjoy the fresh produce of summer or going for a run during the cooler days of fall. However, there are some things you can do to stay healthy regardless of the season. These are some good habits you can cultivate and develop for good health, rain or shine, cool weather or warm. By incorporating these four practices into your daily routine, you are very likely to see much less of your doctor and enjoy your life a whole lot more.
See a Chiropractor Regularly
Visiting a chiropractor regularly will keep your body balanced and your spine aligned. Chiropractic care has several significant benefits including decreased pain, faster healing from injuries, increased mobility, and better flexibility.
What makes it even more preferable is that chiropractic takes a whole-body approach to health issues. This means that when you have a problem such as pain or a medical condition, your chiropractor will work to get to the root of it and treat the condition where it starts while traditional medicine typically focuses on symptoms. Chiropractic care is non-invasive and drug-free, a truly natural approach to health care.
Maintain a Balanced Diet
A healthy diet is the cornerstone of good health. You should maintain a diet that includes lean meats, fresh fruits and vegetables, and whole grains. The key is choosing fresh, seasonal foods that are local to your area. Foods grown in their season have certain vitamins and minerals that the body needs for the time of year in which they are ripe and ready.
It is also worth noting that several small studies have found that animal protein can exacerbate pain, specifically osteoarthritis. It does not mean you should stop eating meat altogether because certain types of meat offer significant health benefits. Salmon is a good example. It is loaded with heart-healthy Omega 3 Fatty Acids � which, incidentally, also help to reduce inflammation in the body.
Find an Exercise Routing that Works
If you want to be able to move, then you have to start moving. Exercise is crucial for maintaining a healthy lifestyle. The problem is, many people believe that the only way they can exercise is by joining the gym or going for a run which has to be done in good weather. This isn�t so.
There are plenty of things you can do indoors, even in small spaces or while on vacation, to get some exercise. If you have problems with mobility, walking is an excellent option, but even gardening is great.
Also, women over 40 should do weight-bearing exercises several times a week to ward off osteoporosis. Furthermore, exercise is a great complement to chiropractic. It helps to keep your body flexible and increases your range of motion. Three to five times a week for 20 to 30 minutes is all you need.
Get Good Sleep
Good sleep is one of the most underrated keys to good health. When you sleep, it gives your brain and body an opportunity to refresh and heal. The discs in your spine are rehydrated, your body relaxes, and you less susceptible to stress when you are well rested.
On average, adults need anywhere from seven to nine hours of sleep a night in order to reap the full benefits. Take time to set up your bedroom for good rest: a comfortable mattress, a good pillow (they can wear out so change them regularly), a cool, dark, quiet room, and a relaxing environment that may include white noise or lavender scent. Make your bedroom as comfortable and sleep-inducing as possible.
Good health practices don�t have to be complicated or difficult. Start with small steps and let those behaviors become habits. Good health habits will help you have a long, full life.
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
