Diet and Supplements

For individuals practicing a low-carbohydrate eating style or want to try an alternative flour, can incorporating almond flour help in their wellness journey?

Almond Flour

Almond flour and almond meal are gluten-free alternatives to wheat products in certain recipes. They are made by grinding almonds and can be bought prepared or made at home with a food processor or grinder. The flour is higher in protein and lower in starch than other gluten-free flour.

Almond Flour and Almond Meal

The flour is made with blanched almonds, meaning the skin has been removed. Almond meal is made with whole or blanched almonds. The consistency for both is more like corn meal than wheat flour. They can usually be used interchangeably, although using the blanched flour will produce a more refined, less grainy result. Superfine almond flour is great for baking cakes but is difficult to make at home. It can be found at grocery stores or ordered online.

Carbohydrates and Calories

A half cup of commercially prepared flour contains about:

• 12 grams of total carbohydrates
• 6 grams of fiber
• 12 grams of protein
• 24 grams of fat
• 280 calories (USDA FoodData Central. 2019)

1. The glycemic index of almond flour is less than 1, which means it should have little effect on raising blood glucose levels.
2. The high glycemic index of whole wheat flour is 71, and rice flour is 98.

Using Almond Flour

It is recommended for making gluten-free quick bread recipes, such as gluten-free:

• Muffins
• Pumpkin bread
• Pancakes
• Some cake recipes

Individuals are recommended to start with a recipe already adapted for almond flour and then make their own. A cup of wheat flour weighs around 3 ounces, while a cup of almond flour weighs almost 4 ounces. This will make a significant difference in baked goods. The flour is beneficial for adding nutrients to foods.

Almond Meal

• Almond meal can be cooked as polenta or grits such as shrimp and grits.
• Cookies can be made gluten-free with almond meal.
• Almond meal biscuits can be made, but pay attention to the recipe.
• Almond meal can be used to bread fish and other fried foods, but it must be taken care of so as not to burn.
• Almond meal is not recommended for breads that require true dough with a developed gluten structure, like wheat flour.
• More eggs are needed when baking with almond meal to provide the structure gluten in flour creates.

Adapting recipes to substitute almond meal for wheat flour can be a challenge that requires plenty of trial and error.

Sensitivities

Almonds are a tree nut, one of the eight most common food allergies. (Anaphylaxis UK. 2023) While peanuts are not tree nuts, many with peanut allergies can also have an almond allergy.

Making Your Own

It can be made in a blender or food processor.

• Care must be taken not to grind it too long, or it will become almond butter, which can also be used.
• Add a little at a time and pulse until it is ground into meal.
• Store unused flour immediately in the refrigerator or freezer because it will go rancid quickly if left out.
• Almonds are shelf-stable, and almond flour is not, so it is recommended that you grind only what is needed for the recipe.

Store Bought

Most health food stores sell almond flour, and more supermarkets are stocking it as it has become a popular gluten-free product. Packaged flour and meal will also go rancid after opening and should be kept in the refrigerator or freezer after opening.

Integrative Medicine

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

USDA FoodData Central. (2019). Almond Flour. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/603980/nutrients

Anaphylaxis UK. (2023). Allergy Factsheets (Anaphylaxis UK A brighter future for people with serious allergies, Issue. https://www.anaphylaxis.org.uk/factsheets/

Atkinson, F. S., Brand-Miller, J. C., Foster-Powell, K., Buyken, A. E., & Goletzke, J. (2021). International tables of glycemic index and glycemic load values 2021: a systematic review. The American journal of clinical nutrition, 114(5), 1625–1632. https://doi.org/10.1093/ajcn/nqab233

Should individuals increase their intake of black pepper to help with various health issues like fighting inflammation, strengthening the immune system, and improving digestion?

Black Pepper

One of the most popular spices, black pepper offers anti-inflammatory and pain-reducing effects. Piperine is the compound that gives black pepper its flavor, helps prevent inflammation, (Gorgani Leila, et al., 2016), and helps to increase the absorption of selenium, vitamin B12, and turmeric. (Dudhatra GB, et al., 2012) Piperine has been found to be almost as effective as prednisolone - a common medication for arthritis - in reducing symptoms.

• Black pepper has been used in ancient Ayurvedic medicine for thousands of years because of its concentration of beneficial plant compounds. (Johns Hopkins Medicine, 2023)
• Pepper is made by grinding peppercorns, which are dried berries from the vine Piper nigrum.
• The plant is a tall woody plant with small flowers that bloom a yellowish-red color.
• It has a sharp and mildly spicy flavor that goes with all kinds of dishes.

Nutrition

The following nutrition is for 1 tablespoon of black pepper. (USDA, FoodData Central)

• Calories - 17
• Fat - 0.2g
• Carbohydrates - 4.4g
• Sodium - 1.38mg
• Fiber - 1.8g
• Sugars - 0g
• Protein - 0.7g
• Magnesium - 11.8mg
• Vitamin K - 11.3mg
• Calcium - 30.6mg
• Iron - 0.7mg
• Potassium - 91.7mg
• Black pepper provides vitamin K, necessary for blood clotting, bone metabolism, and regulating blood calcium levels.
• Additional vitamins include C, E, A, and B vitamins, calcium, and potassium. (Platel K, Srinivasan K., et al., 2016)

Benefits

Decrease Inflammation

Inflammation is the immune system’s response to injury, illness, or any mental or physical stressor, that triggers the body’s healing and repair process. However, long-term inflammation can lead to various health problems and, in individuals that begin to develop arthritis, joint degeneration. Damage to the body’s pain processors can exacerbate pain and other uncomfortable symptoms.

• The main active component piperine, has been shown to decrease inflammation. (Kunnumakkara AB, et al., 2018)
• Chronic inflammation can be a cause of diabetes, arthritis, asthma, and heart disease.
• While the anti-inflammatory effects have not been extensively studied in humans, there are several mouse studies that show promising results.
• In one study, treatment for arthritis with piperine resulted in less joint swelling and decreased inflammation markers. (Bang JS, Oh DH, Choi HM, et al., 2009)

Antioxidants

• The active compound, piperine is rich in antioxidants, which prevent or delay the free radical damaging effects from exposure to pollution, smoke, and the sun.
• Free radicals are associated with diseases like heart disease and cancer. (Lobo V., et al., 2010)
• In one study, rats with a diet of concentrated black pepper had less free radical damage than a group that did not ingest concentrated black pepper. (Vijayakumar RS, Surya D, Nalini N. 2004)

Brain Function Improvement

• Piperine has been shown to decrease symptoms associated with Parkinson's and Alzheimer's and improve brain function. (Ramaswamy Kannappan, et al., 2011)
  Studies show piperine increased memory as well as the ability to decrease the production of amyloid plaques, which are damaging proteins associated with Alzheimer's disease.

Blood Sugar Control Improvement

• Studies suggest that piperine can improve blood sugar and improve insulin sensitivity.
• In one study, individuals with insulin resistance took a piperine supplement for 8 weeks.
• After 8 weeks, improvements were seen in the response to the insulin hormone to remove glucose from the blood (Rondanelli M, et al., 2013)

Improved Nutrient Absorption

• Black pepper is considered to have the ability to bind and activate with other foods for improved positive health effects.
• It increases the absorption of certain nutrients such as calcium, turmeric, selenium, and green tea.
• It is often recommended to consume calcium or selenium with a source of black pepper and to ensure any turmeric supplement you take contains black pepper. (Shoba G, et al., 1998)

Storage

• Whole peppercorns sealed in a container and stored in a cool, dry place can last up to a year.
• Over time ground black pepper loses its flavor, therefore it is recommended to use within 4 to 6 months.

Allergic Reactions

• If you believe you are allergic to black pepper, see a healthcare professional who can perform testing to determine the root cause of symptoms.
• Allergies can present as tingling or itching in the mouth, hives, abdominal pain, and possible nausea and vomiting.
• Symptoms can also include wheezing, congestion, and/or swelling of the lips, tongue, mouth, and throat.
• Black pepper can be substituted with spices like chili powder, cayenne pepper, and allspice.

The Healing Diet

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Gorgani, L., Mohammadi, M., Najafpour, G. D., & Nikzad, M. (2017). Piperine-The Bioactive Compound of Black Pepper: From Isolation to Medicinal Formulations. Comprehensive reviews in food science and food safety, 16(1), 124–140. https://doi.org/10.1111/1541-4337.12246

Dudhatra, G. B., Mody, S. K., Awale, M. M., Patel, H. B., Modi, C. M., Kumar, A., Kamani, D. R., & Chauhan, B. N. (2012). A comprehensive review on pharmacotherapeutics of herbal bio-enhancers. TheScientificWorldJournal, 2012, 637953. https://doi.org/10.1100/2012/637953

Johns Hopkins Medicine. Ayurveda, 2023. https://www.hopkinsmedicine.org/health/wellness-and-prevention/ayurveda

USDA, FoodData Central. Spices, pepper, black.

Platel, K., & Srinivasan, K. (2016). Bioavailability of Micronutrients from Plant Foods: An Update. Critical reviews in food science and nutrition, 56(10), 1608–1619. https://doi.org/10.1080/10408398.2013.781011

Kunnumakkara, A. B., Sailo, B. L., Banik, K., Harsha, C., Prasad, S., Gupta, S. C., Bharti, A. C., & Aggarwal, B. B. (2018). Chronic diseases, inflammation, and spices: how are they linked? Journal of translational medicine, 16(1), 14. https://doi.org/10.1186/s12967-018-1381-2

Bang, J. S., Oh, D. H., Choi, H. M., Sur, B. J., Lim, S. J., Kim, J. Y., Yang, H. I., Yoo, M. C., Hahm, D. H., & Kim, K. S. (2009). Anti-inflammatory and antiarthritic effects of piperine in human interleukin 1beta-stimulated fibroblast-like synoviocytes and in rat arthritis models. Arthritis research & therapy, 11(2), R49. https://doi.org/10.1186/ar2662

Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants, and functional foods: Impact on human health. Pharmacognosy reviews, 4(8), 118–126. https://doi.org/10.4103/0973-7847.70902

Vijayakumar, R. S., Surya, D., & Nalini, N. (2004). Antioxidant efficacy of black pepper (Piper nigrum L.) and piperine in rats with high-fat diet-induced oxidative stress. Redox report: communications in free radical research, 9(2), 105–110. https://doi.org/10.1179/135100004225004742

Kannappan, R., Gupta, S. C., Kim, J. H., Reuter, S., & Aggarwal, B. B. (2011). Neuroprotection by spice-derived nutraceuticals: you are what you eat! Molecular neurobiology, 44(2), 142–159. https://doi.org/10.1007/s12035-011-8168-2

Rondanelli, M., Opizzi, A., Perna, S., Faliva, M., Solerte, S. B., Fioravanti, M., Klersy, C., Cava, E., Paolini, M., Scavone, L., Ceccarelli, P., Castellaneta, E., Savina, C., & Donini, L. M. (2013). Improvement in insulin resistance and favorable changes in plasma inflammatory adipokines after weight loss associated with two months' consumption of a combination of bioactive food ingredients in overweight subjects. Endocrine, 44(2), 391–401. https://doi.org/10.1007/s12020-012-9863-0

Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta medica, 64(4), 353–356. https://doi.org/10.1055/s-2006-957450

What happens to the body after eating healthy? Individuals report the effects of healthy eating, feeling mentally clearer and more focused, increased energy levels, experiencing decreased junk food cravings and hunger pangs, improved sleep, and the benefits of strong bones, cardiovascular health, and disease prevention. The Injury Medical Chiropractic and Functional Medicine Clinic Team can assist individuals working on making healthy lifestyle adjustments to make the transition easier and with professional support to streamline the process, allowing the individual to focus on getting healthy.

What Happens To The Body After Eating Healthy

It can take a little while for the body to adjust to a new nutrition plan. A healthy diet includes nutrient-dense foods from all the major food groups, including lean proteins, whole grains, healthy fats, and fruits and vegetables of various colors.

Benefits

The benefits of healthy eating include the following.

• Longer life.
• Maintains digestive health and system function.
• Maintains whole body health.
• Strengthens muscles.
• Strengthens bones.
• Increases immunity.
• Promotes healthy pregnancy and breastfeeding.
• Decreases the risk of heart disease, type 2 diabetes, and certain cancers.
• Helps achieve and maintain a healthy weight.

One Week

• Experience decreased food cravings throughout the day.
• Junk food cravings decrease.
• The body begins shedding all the excess water from a high sodium intake and processed foods.
• Hunger starts to stabilize.
• Experience decreased hunger pains, making losing weight a little easier.
• Improved sleep.
• Improved control over food choices.
• Higher mental focus and clarity - brain fog or low concentration symptoms begin to clear.
• Energy levels are higher, making completing daily activities and exercise easier.
• The body will become regular with a lower amount of bloating and discomfort.
• Moods become stable with fewer ups and downs throughout the day.

One Month

• Improved skin health.
• A steady rate of weight loss, depending on the approach and starting point.
• Clothing begins to feel looser.
• Pre-existing health problems like migraines, joint pain, irritable bowel issues, etc., may begin to clear up.
• Eating right starts to become more habitual.
• Making healthy choices starts to become second nature.
• Improved physical performance.
• Feel stronger and notice that the body recovers much faster.
• Improved metabolism.
• Can eat more without gaining body weight.

Six Months

• A decrease in overall cholesterol levels if they were high before.
• Blood pressure improvement, lowering the risk of heart disease and stroke.
• Strengthened skeletal system reducing the risk of stress fractures and breaks.
• Improved blood glucose levels, reduced blood sugar fluctuations, and lowered risk factors for diabetes or symptoms are easier to manage.

All the positive changes will lead to staying naturally motivated, where eating healthy is just something you do, and you have learned to indulge wisely. All the benefits will persist for as long as you eat healthily. Target goals can be achieved with a body weight that makes you feel healthy, strong, and confident.

Basal Metabolism

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Bradbury, Kathryn E et al. “Fruit, vegetable, and fiber intake in relation to cancer risk: findings from the European Prospective Investigation into Cancer and Nutrition (EPIC).” The American journal of clinical nutrition vol. 100 Suppl 1 (2014): 394S-8S. doi:10.3945/ajcn.113.071357

Carlson, Justin L et al. “Health Effects and Sources of Prebiotic Dietary Fiber.” Current developments in nutrition vol. 2,3 nzy005. 29 Jan. 2018, doi:10.1093/cdn/nzy005

Hills, Ronald D Jr, et al. “Gut Microbiome: Profound Implications for Diet and Disease.” Nutrients vol. 11,7 1613. 16 Jul. 2019, doi:10.3390/nu11071613

Zohoori, F Vida. “Chapter 1: Nutrition and Diet.” Monographs in oral science vol. 28 (2020): 1-13. doi:10.1159/000455365

Winter is when most children and adults are prone to catching colds, the flu, etc. The excitement of the holiday season can also take a toll on the body's neuromusculoskeletal system, leaving the individual more susceptible to illness. Digestive issues such as bloating, cramping, and constipation are also common. Certain supplements can help maintain body, gut, and brain holiday health. Here are a few recommended supplements to take during the holidays.

Holiday Health

To help fill in the gaps from the holiday foods and increase energy, holiday health supplements to consider adding include:

Probiotics

• Probiotics are healthy bacteria and microbes that populate the gut or microbiome.
• They help digest nutrients, support proper digestion and elimination, and manage appetite and mood.
• A quality probiotic supplement supports healthy digestion and immune health.
• It can help reduce diarrhea, constipation, gas, and bloating while protecting the immune system against pathogens.
• For the most benefits, it is recommended to take a supplement with a high CFU count, diverse probiotic strains, and a delivery method that ensures the probiotics will survive once consumed.
• SBO - soil-based organism probiotics are also recommended.

Melatonin

• The body produces melatonin naturally, especially at night, since this promotes sleep.
• Melatonin is a hormone that helps regulate the body's circadian rhythm, which makes you feel tired or alert at the right times of the day.
• Taking melatonin can help decrease jet lag symptoms.
• Consider taking melatonin to help promote healthy sleep.
• However, it's usually only recommended for short-term use, so consult your doctor.

Vitamin D

• During the winter, when less sunlight is available, low vitamin D levels are very common among adults.
• The body naturally makes vitamin D when the skin is exposed to the sun’s UV light rays; however, most spend nearly all their time indoors once the weather becomes cold.
• Vitamin D is responsible for hundreds of reactions related to brain function, hormone production, and immune defenses.
• A vitamin D supplement can help maintain healthy levels, which is important for maintaining a strong immune system, cardiovascular and bone health, and mood.

Magnesium

• Magnesium is a mineral and electrolyte providing cardiovascular and bone support, improved sleep, healthy muscle and nerve function, and healthy digestion.
• A magnesium supplement can help with aches and pains, restlessness, headaches, and constipation.

Vitamin C

• Vitamin C intake protects against colds and other illnesses.
• It supports healthy immune defenses, healthy nervous system function, antioxidant activity, neuron function, and skin health.
• A vitamin C supplement combined with probiotics further helps support healthy gastrointestinal function and absorption.

Chiropractic For Digestive Health

• Chiropractic care supports the healthy functioning of the nervous system.
• The vagus nerve extends from the brain stem and innervates digestive system organs.
• Sympathetic nerves in the thoracic and lumbar regions and the parasympathetic nerves near the sacrum also support digestion.
• Decompressing the spine and correcting posture allow room for the muscles to contract, open up the spine to circulate fluids throughout the body, and expand and properly circulate food and waste.

Functional Nutrition Lifestyle Change

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

https://ancientnutrition.com/blogs/all/soil-based-probiotics-vs-regular?utm_campaign=vitacost&utm_medium=Affiliate&utm_source=article

Ernst, Edzard. “Chiropractic treatment for gastrointestinal problems: a systematic review of clinical trials.” Canadian journal of gastroenterology = Journal canadien de gastroenterology vol. 25,1 (2011): 39-40. doi:10.1155/2011/910469

Govender, Mershen et al. “A review of the advancements in probiotic delivery: Conventional vs. non-conventional formulations for intestinal flora supplementation.” AAPS PharmSciTech vol. 15,1 (2014): 29-43. doi:10.1208/s12249-013-0027-1

Leboeuf-Yde, Charlotte, et al. “Self-reported nonmusculoskeletal responses to chiropractic intervention: a multination survey.” Journal of manipulative and physiological therapeutics vol. 28,5 (2005): 294-302; discussion 365-6. doi:10.1016/j.jmpt.2005.04.010

https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/#:~:text=The%20seven%20core%20genera%20of,Enterococcus%2C%20Escherichia%2C%20and%20Bacillus.

Peterson, Caroline. “A case study of chiropractic management of pregnancy-related heartburn with postulated fetal epigenome implications.” Explore (New York, N.Y.) vol. 8,5 (2012): 304-8. doi:10.1016/j.explore.2012.06.001

Qu, Liuxin, et al. “Irritable bowel syndrome treated by traditional Chinese spinal orthopedic manipulation.” Journal of traditional Chinese medicine = Chung i tsa chih ying wen pan vol. 32,4 (2012): 565-70. doi:10.1016/s0254-6272(13)60072-2

Around 60% of individuals have a condition caused by or complicated by chronic inflammation. The body reacts with acute inflammation, which is beneficial as the immune system fights off bacteria that could infect the injury. Examples could be getting a cut on the finger that swells for a day or so to repair the wound or catching a cold and coughing up mucus to expel the germs. However, acute inflammation only lasts as long as necessary; chronic inflammation can last for weeks, months, and years. Individuals can have chronic inflammation and not know the damage being done to arteries and organs until pain or other issues begin to present. There are a few anti-inflammatory diets, which are nutrition plans that can help reduce inflammation.

Anti-Inflammatory Diets

Health-promoting substances include vitamins, minerals, fiber, omega-3 fatty acids, flavan-3-ols in tea and cocoa, and anthocyanins in blueberries, strawberries, raspberries, and other red and purple plant foods. Certain chemicals in the body cause inflammation, and naturally-occurring chemicals in foods, can prevent and combat inflammation by providing essential nutrients.

Nordic Diet

This includes Denmark, Sweden, and Finland, which each have different cuisines, but traditionally, they share healthy foods that provide anti-inflammatory benefits, including:

• Apples
• Berries
• Broccoli
• Cabbage
• Carrots
• Canola oil is the principal oil
• Fish
• Pears
• Potatoes
• Sauerkraut
• Whole rye

Rye is a grain shown to help reduce blood sugar, the inflammatory marker C-reactive protein. Individuals that follow this way of eating have lower blood levels of C-reactive protein and other inflammation markers. A randomized study was done in various Nordic countries and lasted six to 24 weeks. One group was assigned a healthy Nordic diet while the other stayed on the country's modern, less healthy diet. The studies found that individuals that practiced a healthy Nordic diet even for a short while improved inflammatory markers and lost weight.

Mexican Diet

Research has linked a traditional Mexican diet to lower inflammation. Staple foods of a traditional Mexican diet include:

• Cheese
• Corn tortillas
• Fruits and vegetables, including hot peppers
• Rice - brown and white
• Legumes/Beans

Legumes/beans are linked to protection from inflammatory-related conditions that include:

• Obesity
• High blood pressure
• High blood cholesterol
• Type 2 diabetes
• Cardiovascular disease

Legumes are high in fiber, which helps:

• Reduce inflammation
• Reduce unhealthy cholesterol
• Reduce blood sugar spikes after a meal, which helps prevent type 2 diabetes and inflammation.
• Settles appetite, which helps with weight loss.
• Dietary guidelines recommend legume consumption weekly.

A National Cancer Institute study of post-menopausal women of Mexican descent living in the U.S. found that those following a more traditional Mexican diet averaged 23% lower C-reactive protein levels.

Nutritionist Health Coach and Chiropractic  

In some instances, chronic inflammation can come from acute inflammation that does not turn off, which can happen when the body does not make enough chemical substances responsible for turning off the immune response. Blood tests for inflammation can include tests that detect the C-reactive protein and the erythrocyte sedimentation rate, which measures the speed red blood cells settle in a test tube that shows if more inflammatory compounds are present. A combined approach and team of medical professionals, including chiropractic, massage therapy, health coaching, and nutrition, can help relieve and prevent inflammation.  

Nutritionist

• Consulting a nutritionist is recommended to figure out and determine the best diet/nutrition plan for the individual.
• A nutritionist may also suggest supplementation like vitamin D, magnesium, and fish oil supplements.
• Body composition analysis breaks down the body elements of water, protein, minerals, and fat that can also discover inflammation markers.

Chiropractic

Chiropractic adjustments help reduce the production of cytokines or proteins that regulate the cells of the immune system. Overproduction of cytokines can cause a severe inflammatory response. Chiropractic's purpose is to rebalance the body by realigning the vertebrae to reduce pressure on the nerves and promote a healthy nervous system. When the spine and other joints are correctly aligned, the nerves function correctly, returning the body's biomechanics to normal.

InBody Results

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Galbete C, Kröger J, Jannasch F, et al. Nordic diet, Mediterranean diet, and the risk of chronic diseases: the EPIC-Potsdam study. BMC Med. 2018;16(1):99.

Lankinen M, Uusitupa M, Schwab U. Nordic Diet and Inflammation-A Review of Observational and Intervention Studies. Nutrients. 2019;11(6):1369.

Ricker MA, Haas WC. Anti-Inflammatory Diet in Clinical Practice: A Review. Nutrition in Clinical Practice. 2017;32(3):318-325.

Santiago-Torres M, Tinker LF, Allison MA, et al. Development and Use of a Traditional Mexican Diet Score in Relation to Systemic Inflammation and Insulin Resistance among Women of Mexican Descent. J Nutr. 2015;145(12):2732-2740.

Valerino-Perea, Selene, et al. "Definition of the Traditional Mexican Diet and Its Role in Health: A Systematic Review." Nutrients vol. 11,11 2803. 17 Nov. 2019, doi:10.3390/nu11112803

Yang, Yoon Jung, et al. "Dietary flavan-3-ols intake and metabolic syndrome risk in Korean adults." Nutrition research and practice vol. 6,1 (2012): 68-77. doi:10.4162/nrp.2012.6.1.68

Nutrition is how the body utilizes consumed food. Nutrition plays a role in chronic pain; lifestyle behaviors can influence how food contributes to illness/diseases. A common cause of chronic pain is chronic systemic inflammation. Inflammation plays a role in many chronic disease conditions, including diabetes, heart disease, and cancer. Reducing inflammation can be achieved by adjusting diet to get individuals back to feeling better quickly and to aid them in maintaining and improving their overall health. Injury Medical Chiropractic and Functional Medicine Clinic offer diet and nutritional supplements guidance as part of a personalized treatment plan.

Inflammation

The purpose of the inflammatory response includes:

• Isolate the dangerous bacteria, viruses, or damaged cells.
• Flush out the dead cells and other damaging substances.
• Initiate the repair/healing process.

Types of inflammation

• Localized inflammation occurs at the site of an injury or infection.
• A sprained ankle that becomes swollen and painful or a cut that gets infected and becomes red and swollen are examples of localized inflammation.
• Systemic inflammation occurs throughout the body. External factors can trigger this type of inflammation.
• Viral and Bacterial infections.
• Allergens or toxins in food and the environment.
• Smoking
• Alcohol consumption
• It can also be triggered by internal factors, including:
• Stress
• Obesity
• Autoimmune conditions
• Genetic variations

Optimizing Diet and Nutritional Supplements Effect on Chronic Pain

The body needs protein, carbohydrates, fat, fiber, vitamins, and minerals for the health and the prevention of chronic disease.

• Dietary intake can enhance the function of the nervous system, immune system, and endocrine system that directly affects pain symptoms and episodes.
• Losing weight decreases the added pressure on joints and reduces inflammation.
• Dietary intake and weight status impact the risk and/or severity of other chronic diseases that include:
• Cardiovascular disease
• Diabetes
• Anxiety
• Depression
• Often occur simultaneously with chronic pain.

Prescribed diet modification, also known as diet therapy includes:

• Modifying the entire diet.
• Supplementing the diet with specific nutrients.
• Changing dietary patterns to induce a fasting state.

Benefits include:

• Calorie reduction
• Increased antioxidants
• Prebiotic supplementation for gastrointestinal health.

These approaches positively impact comorbidities of chronic pain and promote secondary gains, including:

• Pain alleviation and management.
• A positive promotion of health and well-being.
• Reductions of comorbidities like obesity and cardiovascular disease.
• Reducing healthcare costs.

Vitamin and Mineral Supplements

Diet and nutritional supplements provide added essential nutrients to a damaged, inflamed, or injured body. Dietary supplements improve overall health and wellness.

• Vitamin D and calcium tablets help maintain optimal bone health, as low vitamin D levels can lead to back pain.
• Omega-3 fatty acids help reduce inflammation.
• Vitamins E and C, combined with copper, help with blood production, tissue repair, and brain and skin health.
• Folic acid can help with joint pain and myofascial pain.
• B Vitamins can help with pain and prevent liver dysfunction.

Nutritional supplements support the body until the body and/or organs have correctly healed. Recovery from an injury could cause body stress that can interfere with the healing process. Diet and nutritional supplements expedite the healing and recovery process by:

• Helping overcome dietary deficiencies.
• Improving immune system function.
• Detoxifying toxins.
• Contain antioxidants that help the body stay toxin-free.

Chiropractic restores and realigns the body by incorporating supplements to nourish the body tissues and recover optimally from injury.

InBody Nutrition

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Dragan, Simona, et al. “Dietary Patterns and Interventions to Alleviate Chronic Pain.” Nutrients vol. 12,9 2510. 19 Aug. 2020, doi:10.3390/nu12092510

Lee, Mi Kyung, et al. “The use of nutritional guidance within chiropractic patient management: a survey of 333 chiropractors from the ACORN practice-based research network.” Chiropractic & manual therapies vol. 26 7. 20 Feb. 2018, doi:10.1186/s12998-018-0175-1

Li, Chuan, et al. “Macrophage polarization and meta-inflammation.” Translational research: the journal of laboratory and clinical medicine vol. 191 (2018): 29-44. doi:10.1016/j.trsl.2017.10.004

Nutrition and Chronic Pain https://www.iasp-pain.org/resources/fact-sheets/nutrition-and-chronic-pain/

Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2021 Sep 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493173/

When taken correctly and appropriately, supplements are frequently the key to solving many symptoms and other health concerns. As individuals become vitamin and nutrient deficient, their bodies begin to alert them through evidence of lack in certain areas. For example, one might feel extra sluggish or sad if they are particularly deficient in vitamin D.

One being low in vitamin D could lead to effects such as anxiety, depression, or hair loss. Additionally, it is crucial to evaluate one’s diet before supplementation. The medication is not a substitute for a nutritious diet but should work with it for optimal results. 

It is also imperative to check that one’s supplements do not contain any products to which the consumer’s body is allergic. If an individual takes supplements that they are allergic to, then they risk possible inflammatory reactions. Quality supplements will be labeled with contained allergens and possess a reasonable daily value of the purchased vitamin.

Deciphering Quality from Quantity:

A supplement that is abnormally high in certain nutrients does not necessarily mean it is better. The human body is designed to operate with specific nutrients to function correctly. Therefore, taking ten times the daily recommended amount of a particular nutrient does not equate to increased health benefits. Instead, the individual could simply be overloading their body and, in turn, will dispose of these extra nutrients later as their body ultimately has no use for them. 

Quality supplements will hold reasonable amounts of nutrients to treat inflammation within the musculoskeletal system and organs effectively. Without proper vitamins and minerals, the body becomes malnourished, and other areas begin to suffer. Furthermore, understanding the appropriate way to read a nutrition label and having a firm understanding of one’s nutritional needs are helpful tools in bettering overall health. In these ways, quality versus quantity is typically best when choosing which supplements to take.  

The Musculoskeletal System and Supplements

Science has proven time and time again that natural products are primarily beneficial in soothing and treating muscular inflammation. The National Center for Complementary and Integrative Health states that supplements such as turmeric, Omega-3 fatty acids, ginger, and bromelain (pineapple plant), to name a few, can help treat inflammatory conditions such as arthritis and osteoporosis. 

The anti-inflammatory properties contained within supplements are valuable resources when evaluating courses the best possible courses of treatment for a patient. However, it is essential to consult with a nutritionist or doctor, if possible, to be sure of which products are best suited for the individual. These healthcare professionals will have access to labs that will aid in the determination of potential allergies, food sensitivities, and deficiencies. 

Utilizing the properties and nutrients of natural and safe supplements is nothing new. However, the understanding and mass scientific research performed and studied by doctors and healthcare professionals worldwide regarding supplementation are in advanced stages. Pairing these labs and effective products together could be the start of an incredible journey of healing inflammation and the musculoskeletal system. – Faith Arciniaga

Bibliography:

N.A. (n.d.). Musculoskeletal inflammation and natural products: What the Science says. National Center for Complementary and Integrative Health. Retrieved September 30, 2021, from https://www.nccih.nih.gov/health/providers/digest/musculoskeletal-inflammation-and-natural-products-science.

Additional Online Links & Resources (Available 24/7)

Online Appointments or Consultations: https://bit.ly/Book-Online-Appointment

Online Physical Injury / Accident Intake Form: https://bit.ly/Fill-Out-Your-Online-History 

Online Functional Medicine Assessment: https://bit.ly/functionmed

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Hemp, is one of the oldest cultivated crops, which was grown thousands of years ago in Asia as a food source. Ancient civilizations wove the strong and durable fibers into clothing and rope.1

It helped Christopher Columbus with the ships he sailed, both the sails and ropes were made of hemp and it was also placed between the planks to help the ships remain watertight.2

Two Plants With Completely Different Uses 

Hemp (Cannabis Sativa)

In this form is cultivated outside the United States (however, the U.S. Government has allowed it to be grown for research purposes) for clothing, paper, dietary supplements, cosmetics, foods, biofuels, and bioplastics. European hemp has less than 0.3% of the psychoactive compound tetrahydrocannabinol (THC), as measured in dried flower tops.3

Marijuana (Cannabis Sativa)

This cannabis sativa is cultivated to maximize the THC content, which is focused in the United States, and used exclusively for recreational and medicinal purposes.

How Hemp Helps The Body

Foods made from the plant are processed from the plant's seeds and are quite common. Common foods include granola, roasted seeds, milk, and butter. These foods do not appear on drug tests when consumed.

The European strain offers a variety of health benefits without the side effects of the THC.

Protein

Powder is made from the oil the of the seeds and then processed into powder. The result is a complete protein that contains all nine essential amino acids plus omega fatty acids and fiber4. When compared to whey or animal protein, hemp powder is low in lysine and leucine.

Can't Stand Fish?

For essential fatty acids, seeds are rich in healthy fats, which include omega-3,6, and 9 fatty acids. It also contains linoleic acid, and gamma-linolenic acid (GLA).5

Health Benefits Of Phytocannabinoids

The stalk of the plant contains natural compounds called phytocannabinoids. When eaten, they interact with the body's endocannabinoid system (ECS) and help with stress, as well as, relieve aches, pains, and discomfort. Phytocannabinoids also support brain, bone, digestive health, and promote immune and metabolic function.

The plant contains over 80 different phytocannabinoids that help supplement the cannabinoids in your body makes naturally and support the ECS.6 Legally stalk extracts that are imported from outside of the United States must have less than 0.3% THC. 

Legality

Since 1970, cultivation of cannabis sativa from both the hemp and marijuana plants have been illegal in the U.S. under the federal Controlled Substances Act. Even though some States have legalized marijuana and the federal Farm Bill of 2014 allows States to issue licenses for limited and experimental growth, federal law still prohibits the domestic cultivation, sale, and distribution.8

Hemp products such as, paper, rope, clothing, and bioplastics, have always been available in the United States. Federal law never banned the importation of these products, as long as, the THC content is less than or equal to 0.3 percent.8

Now with people interested in plant nutrition there is a larger availability of hemp-derived foods. These foods are made from sources outside of the U.S. These sources only contain a minimal amount of THC, and are completely legal.

When Buying Hemp Products

When buying a hemp products, make sure that it is made from imported industrial hemp. Buy brands that manufacture with Good Manufacturing Practice (GMP) standards and test their products purity and quality.

• Food purchases should be from major brands and reputable sources. It's best to go with organic products, which do not contain pesticides.
• Hemp oil products should be organic and cold processed. These oils should be refrigerated to avoid rancidity.
• When buying hemp protein, find brands, which list amino acid content. There should be no additives, i.e. a lot of sugar.

Cannabidiol (CBD) & Phytocannabinoids

References

1. http://www.ancient-origins.net/history/cannabis-journey-through-ages-003084. [Accessed March 19, 2018]
2. http://hashmuseum.com/en/collection/columbus-and-cannabis. [Accessed March 19, 2018]
3. Johnson R. Hemp as an agricultural commodity. Washington, D.C. Library of Congress Congressional Research Service, 2014.
4. Callaway J. Hempseed as a nutritional resource: An overview. Euphytica 2004;140(1-2):65-72.
5. Leizer C, Ribnicky D, Poulev A, et al. The composition of hemp seed oil and its potential as an important source of nutrition. J Nutraceut Func Med Foods 2002;2(4):35-53.
6. Borgelt L, Franson K, Nussbaum A, Wang G. The pharmacologic and clinical effects of medical cannabis. Pharmacotherapy 2013;33(2):195-209.
7. Cherney J, Small E. Industrial hemp in North America: production, politics and potential. Agronomy 2016;6(4):58.
8. Mead A. The legal status of cannabis (marijuana) and cannabidiol (CBD) under U.S. law. Epilepsy Behav 2017;70(Pt B):149-153.

Can using egg substitutes or replacements be safe for individuals with an egg allergy?

Substitutes and Replacements

Individuals should not assume either is safe unless they carefully read the label.

• Egg substitutes may contain eggs. 
• Egg replacement products may be egg-free.
• Look for alternatives labeled vegan or egg-free to ensure there are none.

Substitutes May Contain Eggs

Liquid egg substitutes in grocery store dairy aisles are made from eggs.  The following all contain eggs and are not safe for individuals with egg allergies:

• Generic liquid egg substitutes in cartons
• Egg Beaters
• Powdered egg white products

Replacements Are Safe Alternatives

• Special replacement products that do not contain eggs are available.
• They are labeled vegan egg substitutes.
• They are usually sold in powdered form.
• They are useful for baking.
• They cannot be used as a replacement for eggs in foods like a quiche.

Egg-Free Commercial Replacements

• PaneRiso Egg Replacement
• Ener-G Egg Replacement
• Bob's Red Mill Egg Replacement

Always check the ingredients on the label before purchasing a product sold as a substitute or replacement to ensure it is completely free.

• These products may also contain soy, dairy, or other food allergens.
• Vegan - contains no animal products, which includes eggs and dairy.
• Vegetarian - may contain eggs as they are not meat but an animal product.

Unaware of Foods With Eggs

Stay aware of eggs hidden in other food products, such as cakes, breads, pastries, noodles, crackers, and cereals.

• The federal Food Allergen Labeling and Consumer Protection Act requires that all packaged food products that contain eggs as an ingredient must list the word egg on the label. (U.S. Food & Drug Administration. 2022)

Other ingredients that indicate eggs are in the product include:

• Albumin
• Globulin
• Lysozyme
• Lecithin
• Livetin
• Vitellin
• Ingredients starting with - ova or ovo.

Allergy Symptoms

Symptoms may consist of: (John W. Tan, Preeti Joshi 2014)

• Skin reactions - hives, rash, or eczema.
• Allergic conjunctivitis  - itchy, red, watery eyes.
• Angioedema - swelling of the lips, tongue, or face.
• Airway symptoms - wheezing, coughing, or a runny nose.
• Gastrointestinal symptoms - nausea, stomach pain, diarrhea, or vomiting.
• Severe reactions - such as anaphylaxis, can cause multiple organ system failure.
• Anaphylaxis is an emergency and requires immediate medical treatment.

A Guide For Food Allergies, Hypersensitivity and Intolerances

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

U.S. Food & Drug Administration. (2022). Food Allergen Labeling and Consumer Protection Act (FALCPA). Retrieved from https://www.fda.gov/food/food-allergensgluten-free-guidance-documents-regulatory-information/food-allergen-labeling-and-consumer-protection-act-2004-falcpa

Tan, J. W., & Joshi, P. (2014). Egg allergy: an update. Journal of paediatrics and child health, 50(1), 11–15. https://doi.org/10.1111/jpc.12408

Individuals may not be aware that back discomfort/pain symptoms can be connected to not staying hydrated. When the body is dehydrated, it reduces the amount of fluid in the spinal discs making them smaller, resulting in decreased cushioning and support for the spine. The stress can lead to swelling, causing further back discomfort, even a herniated disc. Individuals that experience frequent back pain could find relief by increasing their H2O consumption.

Staying Hydrated

Physical activity and healthy nutrition are important for healthy living. However, individuals can forget the basic need for water, often resulting in dehydration. The body needs to maintain hydration levels to function correctly. Dehydration can cause the body's fascia/connective tissue which supports every cell and organ, to lose lubrication that allows the muscles to move, slide, and glide smoothly, causing stiffness, and tangled knots/trigger points, making movement difficult and painful.

The Body's Overall Health

• The body is 60% water.
• Hydration replaces body fluids lost through exhaling, sweating, and waste elimination.
• The body loses and needs to replace around 2-3 quarts of water daily.
• Proper hydration regulates temperature, keeps the joints functioning smoothly, protects the spine, and facilitates waste removal.

Dehydration

Even being a little dehydrated is not healthy. Studies have shown that losing 1-2% of body weight without replacing fluids causes thinking and memory problems. A 4% deficit causes headaches, irritability, and sleepiness. Physical work or working outdoors without proper hydration impairs muscle endurance and strength. Dehydration stresses the spine even more which can cause painful swelling and bulged discs. Chronic pain conditions can be worsened by dehydration. This includes:

• Overall stiffness
• Headaches
• Migraines
• Joint pain
• Arthritis
• Fibromyalgia
• All can be affected by dehydration.

Lack of water levels can lead to back pain because the discs between the vertebrae need fluid to cushion the bones. They begin to dry out when not properly hydrated, exacerbating back discomfort symptoms that could lead to similar symptoms in the neck or legs.

• The spinal discs are filled with a gel substance of around 75% water.
• The inner and outer rings/nucleus pulposus are made almost entirely of water.
• Water is slowly released from the spinal discs throughout the day.
• The discs absorb most of the shock from everyday movements while protecting the spinal cord.
• The discs rehydrate during sleep.

Indicators of Dehydration

Other than back pain and discomfort, other symptoms of dehydration.

• Fatigue
• Irritability
• Muscle Cramps
• Headaches
• Dark Urine
• Dry Skin
• Dry Eyes
• Blurry Vision
• Bad Breath
• Dizziness
• Fever

Caffeinated beverages - soft drinks, tea, and coffee count partly toward daily fluid intake. They do not dehydrate the body, but they can increase urination and are recommended not to be the primary source of liquids during the day.

Hydration

Throughout the day, drink plenty of water and move around and stretch to circulate the H2O.

Increase Water Intake

• Sixty-four ounces, eight glasses per day, is the common recommendation.
• Water intake encompasses all the liquids consumed in a day, including coffee, tea, and soup.
• Foods like cantaloupe and watermelon count toward daily water consumption.
• The best sources are water and drinks, primarily water sport replacement drinks, herbal teas, lemon water, and vegetable broth.
• Drink more when working out and being active. More water is needed on top of the 64 ounces when active.
• Keep hydrating long after the physical activity or workout is over.
• Check out hydration-tracking apps.

Drink Before Becoming Thirsty

• When the brain signals thirst, the body is already dehydrated.
• Stay ahead by sipping water throughout the day.
• Keep a water bottle close by at school or work, refill it twice daily, and increase refills on hot days.

Monitor Hydration Levels

• An easy way to assess dehydration is by looking at urine color.
• Light yellow or clear is healthy.
• Dark yellow or cloudy indicates dehydration. 

The Injury Medical Chiropractic and Functional Medicine Team can realign the spine and body to optimal function and assist in developing a nutrition plan to maintain health and wellness.

Benefits Of Healthy Eating and Chiropractic Care

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

El-Sharkawy, Ahmed M et al. “Acute and chronic effects of hydration status on health.” Nutrition Reviews vol. 73 Suppl 2 (2015): 97-109. doi:10.1093/nutrit/nuv038

Johannaber, Kenneth, and Fadi A Fathallah. “Spinal disc hydration status during the simulated stooped posture.” Work (Reading, Mass.) vol. 41 Suppl 1 (2012): 2384-6. doi:10.3233/WOR-2012-0470-2384

Manz, Friedrich, and Andreas Wentz. “The importance of good hydration for the prevention of chronic diseases.” Nutrition Reviews vol. 63,6 Pt 2 (2005): S2-5. doi:10.1111/j.1753-4887.2005.tb00150.x

Ritz, Patrick, and Gilles Berrut. “The importance of good hydration for day-to-day health.” Nutrition Reviews vol. 63,6 Pt 2 (2005): S6-13. doi:10.1111/j.1753-4887.2005.tb00155.x

The body makes digestive enzymes to help break down food carbohydrates, fats, and proteins. Healthy digestion and nutrient absorption depend on these enzymes, a protein that speeds up chemical reactions in the mouth, pancreas, and intestines. Certain health conditions like pancreatic insufficiency and lactose intolerance can cause low enzyme levels and insufficiency and may need replacement digestive enzymes to help prevent malabsorption. That's where digestive enzyme supplements come in.

Digestive Enzymes

Digestive enzymes are a vital part of digestion; without them, the body can't break foods down, and nutrients can't be fully absorbed. A lack of digestive enzymes can lead to gastrointestinal/GI symptoms and cause malnourishment, even with a nutritious diet. The result is unpleasant digestive symptoms that can include:

• Poor absorption of nutrients
• Bloating
• Stomach pain
• Nausea
• Vomiting

Digestive enzyme supplements have been used for treating common forms of gut irritation, heartburn, and other ailments.

Enzyme Types

The main digestive enzymes made in the pancreas include:

Amylase

• It is also made in the mouth.
• Breaks down carbohydrates, or starches, into sugar molecules.
• Low amylase can lead to diarrhea.

Lipase

• This works with liver bile to break down fats.
• Lipase insufficiency causes decreased levels of fat-soluble vitamins A, D, E, and K.

Protease

• This enzyme breaks down proteins into amino acids.
• It also helps keep bacteria, yeast, and protozoa out of the intestines.
• A shortage of protease can lead to allergies or toxicity in the intestines.

Enzymes made in the small intestine include:

Lactase

• Breaks down lactose, a sugar found in dairy products.

Sucrase

• Breaks down sucrose, a sugar found in fruits and vegetables.

Insufficiency

When the body does not produce enough digestive enzymes or doesn't release them correctly. A few types include:

Lactose Intolerance

• The body does not produce enough lactase, making digesting the natural sugar in milk and dairy products difficult.

Exocrine Pancreatic Insufficiency

• EPI is when the pancreas does not produce enough of the enzymes necessary to digest carbohydrates, proteins, and fats.

Congenital Sucrase-Isomaltase Deficiency

• The body does not have enough sucrase to digest certain sugars.

Symptoms

Common digestive enzyme insufficiency symptoms:

• Bloating
• Gas
• Stomach aches and pains.
• Cramps
• Diarrhea
• Oily bowel movement stools 
• Unexplained weight loss

Talking to a doctor if symptoms persist is recommended, as these could be signs of gut irritation or indicate a more serious condition.

Supplements

Prescription Enzymes

Individuals diagnosed with enzyme insufficiency may need to take prescription digestive enzymes, depending on the severity. These supplements assist in food breakdown and nutrient absorption. The most common enzyme replacement therapy is pancreatic enzyme replacement therapy or PERT. PERT is a prescribed medication that includes amylase, lipase, and protease. Individuals with cystic fibrosis often have pancreatic enzyme insufficiency, as the body can’t release the enzymes properly. And individuals with pancreatitis require PERT because their pancreas develops mucus and scar tissue over time.

Over-The-Counter Enzymes

Over-the-counter digestive enzyme supplements can contain amylase, lipase, and protease and can help with acid reflux, gas, bloating, and diarrhea. Some contain lactase and alpha-galactosidase. Alpha-galactosidase can help break down a non-absorbable fiber called galactooligosaccharides /GOS, mostly found in beans, root vegetables, and certain dairy products.

Certain foods contain digestive enzymes, including:

• Honey
• Avocados
• Bananas
• Pineapples
• Mangos
• Papayas
• Ginger
• Sauerkraut
• Kiwi
• Kefir

Supplementing the diet with some of these foods can help with digestion.

Functional Nutrition

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Beliveau, Peter J H, et al. “An Investigation of Chiropractor-Directed Weight-Loss Interventions: Secondary Analysis of O-COAST.” Journal of manipulative and physiological therapeutics vol. 42,5 (2019): 353-365. doi:10.1016/j.jmpt.2018.11.015

Brennan, Gregory T, and Muhammad Wasif Saif. “Pancreatic Enzyme Replacement Therapy: A Concise Review.” JOP: Journal of the pancreas vol. 20,5 (2019): 121-125.

Corring, T. “The adaptation of digestive enzymes to the diet: its physiological significance.” Reproduction, nutrition, developpement vol. 20,4B (1980): 1217-35. doi:10.1051/rnd:19800713

Goodman, Barbara E. “Insights into digestion and absorption of major nutrients in humans.” Advances in physiology education vol. 34,2 (2010): 44-53. doi:10.1152/advan.00094.2009

Vogt, Günter. “Synthesis of digestive enzymes, food processing, and nutrient absorption in decapod crustaceans: a comparison to the mammalian model of digestion.” Zoology (Jena, Germany) vol. 147 (2021): 125945. doi:10.1016/j.zool.2021.125945

Whitcomb, David C, and Mark E Lowe. “Human pancreatic digestive enzymes.” Digestive diseases and sciences vol. 52,1 (2007): 1-17. doi:10.1007/s10620-006-9589-z

The fascia is important for connecting the musculoskeletal system, stabilizing function, and keeping the body healthy and balanced. Sugar consumption and the abundance of sugar in the body that doesn't get burned directly negatively affect the fascia, making it lose its elasticity and affecting other connective tissues. Excess sugar in the blood leads to a pathological process called glycation. One effect of glycation is binding sugar molecules to fascial proteins, causing them to thicken and stiffen. The body sees the tangled molecules as foreign bodies initiating an inflammatory response to get rid of them. This can lead to chronic inflammation causing various symptoms. The Injury Medical Chiropractic and Functional Medicine Clinic Team will address soreness, pain, and discomfort associated with fascia problems.

Myofascial Tissue

Myofascia or fascia is a layer of tissue that connects and supports the spine and muscles. It wraps and links internal body parts in bands, fusing them. This ensures the muscles can move freely without experiencing friction with other body parts.

• Fascia is made of collagen, creating a tough and flexible texture that provides tension and elasticity.
• Fascia is found around muscles, nerves, blood vessels, blood and cells, organs, and bones.

When the body stays or moves in repetitive patterns, the fascia can memorize certain positions/postures and hold the fascia in a contracted state. For example, sitting at a desk workstation causes the gluteal muscles, tendons, and ligaments to stretch and pull the muscles around them. The gluteal muscles can become restricted without releasing and training the fascia to return to a retracted position, causing tension and myofascial discomfort. When the body is in balance/homeostasis, and the fascia is healthy:

• The viscoelastic gel flows without restriction in all directions.
• The collagen fiber network moves freely.
• Lymph and blood circulation flow correctly.
• Communication between cells, the nervous system, and all tissues in the body work correctly.

In the event of an injury and activation of the healing process, specific components interact with cells to create the condition for healing and generate inflammation, allowing new cells to easily move and heal the tissue. An obstruction in the circulation increases pressure where the fluid sits stationary, preventing tissue communication. Sometimes the healing process doesn't stop, and the inflammation response worsens and can become chronic.

Sugar Consumption

Many think of sugar as candy, sweets, chocolates, and desserts. However, all carbohydrates are sugar, and eating too much bread, pasta, grains, fruit, and cereals, contributes to a lot more sugar consumption.

• Foods believed to be healthy such as wholemeal bread, low-fat alternatives, and granola cereal, have high amounts of sugar.
• The connective tissues need collagen for the smooth functioning of joints.
• High blood sugar exacerbates aches and pains and can lead to impaired joint movement and, eventually, arthritis.

Fascia Problems

• Impaired flow and mobility
• Fascia that has thickened and hardened impairs gliding ability.
• The body feels heavy and sluggish.
• Pain symptoms
• Edema
• Poor balance
• In places where the body has become stiff and numb, the nervous system can't transmit signals as quickly to control movements.
• Muscles can constantly twitch or go into convulsions from misinterpreted signals.
• A tight connective tissue chain can distort the skeleton causing the joints to wear faster.

Chiropractic Myofascial Massage Release

Chiropractic myofascial massage and release provides several benefits to the body's health and well-being, including:

• Relieves the overall effects of stress on the body.
• Relieves soreness and pain.
• Increases blood and lymph circulation.
• Improves tissue recovery.
• Improves joint range of motion.
• Restores proper-length-tension relationships for dynamic movement.
• Maintains normal functional muscular length.
• Improves neuromuscular function.

Nutritional Guidelines Fascial Health

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Barros-Neto, João Araújo et al. “Selenium and Zinc Status in Chronic Myofascial Pain: Serum and Erythrocyte Concentrations and Food Intake.” PloS one vol. 11,10 e0164302. 18 Oct. 2016, doi:10.1371/journal.pone.0164302

Dong, Shoubin, et al. "A three-dimensional collagen-fiber network model of the extracellular matrix for the simulation of the mechanical behaviors and microstructures." Computer methods in biomechanics and biomedical engineering vol. 20,9 (2017): 991-1003. doi:10.1080/10255842.2017.1321113

Mattei, Giorgio et al. “Engineering Gels with Time-Evolving Viscoelasticity.” Materials (Basel, Switzerland) vol. 13,2 438. 16 Jan. 2020, doi:10.3390/ma13020438

Okumus, M et al. "The relationship between serum trace elements, vitamin B12, folic acid and clinical parameters in patients with myofascial pain syndrome." Journal of back and musculoskeletal rehabilitation vol. 23,4 (2010): 187-91. doi:10.3233/BMR-2010-0264

Vlassara, Helen, and Jaime Uribarri. "Advanced glycation end products (AGE) and diabetes: cause, effect, or both?." Current diabetes reports vol. 14,1 (2014): 453. doi:10.1007/s11892-013-0453-1

The body needs protein which is essential in building muscle, repairing tissue, producing enzymes and hormones and is a source of energy. Whey is a complete protein source that provides all the essential amino acids, vitamins, minerals, and other nutrients that increase anabolism, also known as muscle growth. It is used for various reasons. Some individuals want to build muscle mass and gain strength, while others want to lose weight and achieve improved results from working out. Even individuals who don't exercise can benefit from the supplement as it supports immune function, helps reduce blood pressure, and improves insulin response.

Whey Protein

Whey protein is made from the liquid produced during the cheese-making process.

• Milk comprises two forms of protein: casein (80%) and whey (20%).
• It contains less than 0.5 g of fat and only 5 mg of cholesterol per serving.
• Pure whey does not contain any gluten.
• It is referred to as the most nutritious protein available.
• It's easy to digest.
• Incorporating whey into a healthy diet can help lower the risk of diabetes.

Types

There are three primary types of whey protein in supplements.

Whey Protein Concentrate - WPC

• The percentage of protein available in the concentrate can vary from 30 to 90 percent.
• The concentrate generally contains low levels of carbohydrates and fat.

Whey Protein Isolate - WPI

• Isolate contains more protein than concentrate.
• They are almost always at least 90 percent protein.
• This is because they've been further processed and thus have no fat or lactose.

Whey Protein Hydrolysate - WPH

• Hydrolysate is a form that has already gone through partial hydrolysis, a process so the body can absorb protein.
• It is considered pre-digested, so it gets absorbed quicker.

Concentration is the most popular and least expensive option that retains the most nutrients. However, some individuals can tolerate isolate and hydrolysate a lot better and are ideal for those trying to cut down on carbs and fats.

Benefits

Increased Strength and Muscle

• Helps to increase protein consumption.
• Most brands contain 80 to 90 percent without added carbs or fats.
• Helps to build muscle and increase strength after physical activity/exercise recovery.

Can Help Burn Fat

• A study found a group of adults that supplemented their diet with whey protein experienced a decrease in body fat and weight.
• Combining whey protein and resistance training, participants found their weight and fat loss were even higher.

Can Help Stabilize Blood Sugar 

• Consuming whey protein with a high glycemic index before a meal can help stimulate insulin production while preventing spikes in blood sugar levels.
• The protein naturally reduces blood sugar levels after meals when consumed before the meal.

Improves Heart Health

• It can help reduce blood pressure and arterial stiffness.
• It has been linked to improving individual lipid profiles.
• Promotes heart health by building muscle and helping with weight loss.

Increased Immunity

• It can help encourage glutathione synthesis, which increases immune system function.
• It is also rich in vitamins and minerals that promote immune function.
• It helps the body recover from oxidative stress and inflammation.

Improves Energy Levels

• It helps to increase glycogen, a source of energy during exercise or other physical activities.
• It also increases leptin which helps balance the body's energy levels.
• Whey is easily digested, which can be quickly converted to energy.

Factors to Consider When Choosing

Flavor

• The flavor is crucial because nobody wants to drink a daily protein shake they cannot enjoy.
• Options like chocolate and vanilla are usually safe.
• If experimenting, get a small container to start.

Mixability

• Not all supplements mix properly or thoroughly.
• Find a brand that dissolves quickly and has little clumping.

Container Size

• Most protein supplements are available in 1 lb, 2 lb, 5 lb, or 10 lb containers.
• Larger sizes are more cost-effective.
• One 5 lb package is cheaper than buying five 1 lb containers.

Everything You Need To Know

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Ebaid, Hossam et al. "Whey protein enhances normal inflammatory responses during cutaneous wound healing in diabetic rats." Lipids in health and disease vol. 10 235. 14 Dec. 2011, doi:10.1186/1476-511X-10-235

Hashemilar, Mazyar, et al. "Effect of Whey Protein Supplementation on Inflammatory and Antioxidant Markers, and Clinical Prognosis in Acute Ischemic Stroke (TNS Trial): A Randomized, Double-Blind, Controlled, Clinical Trial." Advanced pharmaceutical bulletin vol. 10,1 (2020): 135-140. doi:10.15171/apb.2020.018

Kim, Jooyoung, et al. "Effect of timing of whey protein supplement on muscle damage markers after eccentric exercise." Journal of exercise rehabilitation vol. 13,4 436-440. 29 Aug. 2017, doi:10.12965/jer.1735034.517

Marshall K. Therapeutic applications of whey protein. Alternative Medicine Review. 2004;9(2):136-156.

Pradhan, Geetali, et al. "Ghrelin: much more than a hunger hormone." Current opinion in clinical nutrition and metabolic care vol. 16,6 (2013): 619-24. doi:10.1097/MCO.0b013e328365b9be

Volek, Jeff S et al. "Whey protein supplementation during resistance training augments lean body mass." Journal of the American College of Nutrition vol. 32,2 (2013): 122-35. doi:10.1080/07315724.2013.793580

Nerve impingement, sciatica, disc herniation/degeneration, or spinal stenosis can cause sharp, debilitating nerve pain causing electric shocks, pins, needles, or burning sensations along the back or into the arms and legs. In combination with additional chiropractic treatment modalities, spinal decompression therapy effectively relieves the pain and disability resulting from disc injury and degeneration, repairs the damaged discs, and reverses nerve dystrophy. Part of the treatment involves a proper diet to deliver healing nutrients to the spine.

Healing Nutrients

The spine supports the entire body to perform motions and movements and needs the proper healing nutrients, especially after chiropractic and decompression therapy. There are vitamins and minerals that are critical for a healthy spine. These ensure that the bones, muscles, discs, and other tissues function correctly. There are nutrients that are essential to the immune system; if they are not present, the ability to heal and recover properly is reduced and takes longer. Nutrients commonly used in immunonutrition include:

• Nucleotides
• Antioxidants
• Arginine
• Glutamine
• Omega-3

All are found naturally in certain foods and nutritional supplements and are essential in healing from injuries, like a herniated disc, sciatica, degenerative disc disease, and back or neck surgery.

Nucleotides

• Every cell in the body contains nucleotides, which help make up and maintain DNA and RNA.
• DNA and RNA production is necessary for cell repair and regrowth.
• When the body is experiencing a stressful health issue like back or neck pain, it needs more nucleotides.
• The body produces and recycles nucleotides and absorbs them through food.
• All-natural plant- and animal-based food sources contain nucleotides.

Antioxidants

• Antioxidants maintain and restore healthy tissues by reducing oxidative stress.
• Oxidative stress is associated with chronic inflammation.
• Antioxidants include:
• Beta-carotene
• Selenium
• Vitamin A
• Vitamin C boosts the immune system and acts as an anti-inflammatory
• Antioxidant-rich foods include:
• Leafy green vegetables
• Fresh and frozen fruits
• Nuts
• Seeds
• Whole grains

Arginine

• Arginine is an amino acid produced in limited amounts during growth, illness, or injury.
• Research has shown that taking arginine supplements can increase the body’s ability to fight infections.
• Foods include:
• Nuts
• Seeds
• Legumes
• Meats, specifically turkey meat

Glutamine

• Glutamine is an amino acid involved in the processes that control cell growth and repair.
• Supplementation can help decrease the risk of infections and reduce the number of missed school or workdays.
• Glutamine-rich foods include:
• Eggs
• White rice
• Corn
• Beef
• Tofu

Omega-3s

• Omega-3s naturally reduce the body’s inflammatory response.
• Inflammation is necessary during healing, but chronic inflammation can be destructive.
• Omega-3 supplementation can help decrease chronic inflammation.
• Omega-3 foods include:
• Salmon
• Eggs
• Walnuts
• Flaxseed
• Spinach

Spinal decompression gently stretches the spine, creating a vacuum inside the discs and joints. The negative pressure helps heal disc bulges and herniated discs. The lengthened spine allows healing nutrients and water to flow correctly, reducing swelling and inflammation and improving joint motion.

DRX9000 Explicada En Español

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Chen, Linlin, et al. “Inflammatory responses and inflammation-associated diseases in organs.” Oncotarget vol. 9,6 7204-7218. 14 Dec. 2017, doi:10.18632/oncotarget.23208

Daniel, Dwain M. “Non-surgical spinal decompression therapy: does the scientific literature support efficacy claims made in the advertising media?.” Chiropractic & osteopathy vol. 15 7. 18 May. 2007, doi:10.1186/1746-1340-15-7

Dionne, Clermont E et al. “Serum vitamin C and spinal pain: a nationwide study.” Pain vol. 157,11 (2016): 2527-2535. doi:10.1097/j.pain.0000000000000671

Napier, Zachary, et al. “Omega-3 Fatty Acid Supplementation Reduce Intervertebral Disc Degeneration.” Medical science monitor: international medical journal of experimental and clinical research vol. 25 9531-9537. 14 Dec. 2019, doi:10.12659/MSM.918649

Zolfaghari, Farid, et al. “A Survey of Vitamin D Status in Patients with Degenerative Diseases of the Spine.” Asian spine journal vol. 10,5 (2016): 834-842. doi:10.4184/asj.2016.10.5.834

Natural medicine for dealing with stress and taking initial steps can also help prevent and alleviate stress pain. With age, the body becomes more vulnerable to emotional and physical stress. The spine endures the effects of stress and can lead to back and/or neck pain. Chronic stress can also lead to chemical imbalances in the brain and overreaction/s. This produces a Hyperarousal or anxious state of mind. If frequent bouts of anxiety or stress are occurring the body is signaling that balance needs to be restored.

Steps to Control Stress

Take frequent physical and mental breaks

Throughout a day, there can be several and various stressful situations. Not letting the stress build-up is a skill that needs to be practiced. Every 50 minutes of work, take a 10-minute break to reduce any stress. This will increase productivity. In the middle or last break, practice deep breathing.

• Inhale slowly until the air reaches the bottom of the stomach.
• Exhale slowly like a balloon slowly releasing the air.
• To achieve the full potential of deep breathing, every exhalation should last twice as long as each inhalation.

Caffeine reduction

Caffeine can be medicinal in small doses. It increases bile flow. This stimulates the gall bladder and reduces cholesterol. However, too much can interfere with the body's systems that are responsible for stress response. Try to limit to one to two caffeinated drinks a week.

Regular physical activity

Physical activity is what helps remove waste products, specifically lactic and uric acids, from the muscles and nervous system. An excess of these acids makes the body edgy. Moderate activity prevents and reduces anxiety.
Try to get in at least 10 to 15 minutes of activity in the morning and afternoon. A quick walk combined with deep breathing is perfect.

Plenty of sleep

Hard work and playing hard help the body to sleep to the fullest. An irregular sleep pattern or poor-quality sleep confuses the body. The body reacts abnormally. Examples like confusion, tension, an adrenaline rush kicks in when it is not needed. Chronic poor sleep makes the body more vulnerable to disease and chronic conditions.

Natural Medicine Supplements

Natural medicine supplements have been shown to reduce mild to moderate stress and anxiety.

• Before trying any vitamins, minerals, or herbal therapies check with a doctor. This is to ensure safety with any medical conditions like pregnancy, that could prevent an individual from taking certain supplements.
• Also, make sure if taking any medications that could cause natural medicine supplements ineffective or create a dangerous situation.
• The reason for this is if an individual takes several supplements and develops side effects, it becomes a challenge to figure out which is responsible.
• Quality herbs and supplements can be purchased from a licensed naturopath physician, nutritionist, health coach, or from a health store.

Herbal supplements listed below can be taken for three months and then a two-week break should be implemented. This minimizes the potential for negative effects.

Vitamin B

The B vitamins, especially B6 and B12 help regulate the body's response to stress and keeps the nervous system healthy.

• Vitamin B complex formula that has at least 25 mg of B6 and also 1 mg of B12 can be taken twice a day.
• These vitamins are optimized when used in combination with other nutrients like a multivitamin-mineral supplement also twice a day.
• B12 in the form of hydroxocobalamin or methylcobalamin is better absorbed than the more common cyanocobalamin.

Kava

This is herbal supplement helps with anxiety and insomnia. It can help relieve acute and chronic anxiety without causing drowsiness or brain fog. Kava is effective for settling anxiety with no dependence potential.

Kava should be avoided if there is regular alcohol consumption or if taking Valium, Xanax, sleeping pills, like Seconal or Halcion, or anti-depressants, like Prozac or Zoloft.

Valerian

This is a natural sedative. It is used for relieving anxiety because it helps with sleep. The ingredients are similar to Valium. It is not addictive and does not cause grogginess the next day like sleeping pills. Recommended intake is one 150mg capsule twice a day. However, low doses can cause drowsiness. Therefore it is best used for sleep, one 300mg capsule one hour before sleeping is recommended. Do not use if taking sedatives, like phenobarbital or benzodiazepines.

The Body's Composition

Stress Can Throw Off Diet and Sleep

Achieving healthy body composition is more than just building muscle and losing fat. Proper diet and getting enough sleep are necessary to make meaningful progress. With chronic stress or poor sleep, this cannot be achieved. Depressive symptoms can be associated with obesity, and anxiety and depression can trigger emotional eating and weight gain. Proper stress management means making sure there are positive strategies, techniques that can be turned to in time of need. Without a plan, stress will cause health problems and will be a significant barrier when trying to achieve fitness and health goals.

Dr. Alex Jimenez’s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*

References

Boyle, Neil Bernard et al. “The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review.” Nutrients vol. 9,5 429. 26 Apr. 2017, doi:10.3390/nu9050429

Turmeric is quickly becoming an “it” superfood. You’ve probably seen the ingredient all over Pinterest and Instagram in the form of golden-hued lattes, soups, and vegan ice cream. It was even called a “rising star” by Google Food Trends, since searches for turmeric jumped a whopping 56% between November and January. And as a nutritionist, I’m thrilled, since this healthy food trend is both delicious and backed by research.

Turmeric, a root in the same family as ginger, has long been used as an anti-inflammatory compound in Chinese and Indian medicine. Its active ingredient, a yellow compound called curcumin, has been found to have antioxidant, antiviral, and anticancer properties in lab and animal studies. And although more clinical trials about the benefits of curcumin for humans are needed, it’s been linked to lower total cholesterol levels and improved liver function after liver disease or damage.

RELATED: 6 Cancer-Fighting Superfoods

I eat turmeric almost every day, and advise my clients do the same—with a few caveats. First, I do not advocate taking turmeric supplements, unless they’ve been prescribed (and will be monitored) by a physician, especially for pregnant women. I also caution my clients against going overboard with turmeric root or powder. Too much has been linked to unwanted side effects, including reflux, low blood sugar, increased bleeding risk, reduced iron absorption, and worsened gallbladder problems.

To reap turmeric’s benefits, here are some simple meal and snack ideas to help you get a healthy amount of the root in your diet.

RELATED: The A-Z Guide to Vitamins

MAKE TURMERIC PASTE

Turmeric paste is a mixture of ground turmeric, extra virgin coconut oil, cinnamon, and black pepper. It’s used in golden milk lattes—those orange-yellow drinks you’ve probably seen on Instagram—which are made by dissolving the paste into warm almond or coconut milk along with a little organic honey and fresh grated ginger. And while black pepper may seem like an odd ingredient, it actually helps boost turmeric’s absorption from the digestive system into the bloodstream.

SIP ON TURMERIC TEA

Add a pinch of ground turmeric to warm water along with lemon to start you day. (Note: I’m serious about a pinch—it’s pungent, so too much can be tough to swallow.) Alternatively, you can purchase turmeric tea bags, which can be steeped alone or with other types of tea, such as green, white, black, or oolong.

RELATED: 11 Things You Should Know Before Trying Kombucha

WHIP IT INTO A SMOOTHIE

For a tasty and unique kick of flavor, add a bit of ground turmeric to your morning smoothie. Or opt for fresh, peeled turmeric root, which you’ll find in the produce section, likely near the ginger. A little nub no bigger than the size of your pinky nail is all you need.

MAKE IT A SEASONING STAPLE

I love to keep ground turmeric handy to season nearly anything savory, including scrambled eggs, sautéed veggies, soups, stir frys, and pulses (especially oven roasted chickpeas). You can also fold a little turmeric into nut butter or hummus, whisk it into homemade vinaigrette, or stir it into oatmeal along with coconut milk, maple syrup, cinnamon, and nuts or sesame seeds. The options are endless! In most dishes, I’ll start with an eighth of a teaspoon and add more to taste, making sure the turmeric won’t overpower other flavors.

RELATED: Healthy 4-Ingredient Dinners You Can Make in 10 Minutes Or Less

CREATE A UNIQUE DESSERT

To make homemade vegan turmeric “ice cream,” whip turmeric paste with one cup coconut milk or coconut cream, half of a ripe banana, a few pitted dates, maple syrup, and a little extra fresh ginger. Pour into BPA free pop molds, freeze, and enjoy.

Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Yankees, previously consulted for three other professional sports teams, and is board certified as a specialist in sports dietetics. Sass is a three-time New York Times best-selling author, and her newest book is Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. Connect with her on Facebook, Twitter and Pinterest.