Introduction

Hello, I’m Dr. Jimenez, and I am both a Doctor of Chiropractic (DC) and a Family Nurse Practitioner (FNP-APRN). My healthcare journey has been comprehensive. Before immersing myself in the world of pharmacy and advanced practice nursing, I was deeply involved in the health and wellness industry, focusing on personal training and nutrition. This foundation in functional health is what ultimately propelled me toward pharmacy school and, subsequently, to where I am today—formulating and educating on evidence-based health strategies. It feels like a full-circle moment, blending my foundational passion for lifestyle medicine with advanced clinical knowledge.

Today, I want to share some critical insights into a rapidly evolving topic that affects a significant portion of the patients we see: weight management, particularly in the era of GLP-1 receptor agonists. We will explore how to build a robust, sustainable framework for health that complements these powerful medications. This is not just about prescribing a drug; it’s about architecting a comprehensive lifestyle protocol that ensures our patients not only lose weight but thrive, preserving their health and vitality for the long term. We’ll move beyond the traditional view of side effects and reframe them as valuable biological signals—windows of opportunity to optimize patient health. This post is designed to be an educational resource, drawing from the latest evidence-based research to provide you with practical, actionable strategies for your patients.

A Modern, Evidence-Based Approach to Weight Management in the Era of GLP-1 Agonists

The landscape of weight management has been profoundly reshaped by the advent of Glucagon-Like Peptide-1 (GLP-1) receptor agonists. These medications offer unprecedented efficacy in promoting weight loss, yet their success raises new clinical challenges and responsibilities for healthcare providers. This educational post, presented from the perspective of a dual-credentialed clinician (DC, FNP-APRN), aims to provide a comprehensive, evidence-based framework for optimizing patient outcomes while using these powerful therapeutic agents. We will move beyond simple prescribing and create a holistic support system that addresses the physiological changes induced by GLP-1 therapy.

The central thesis of this discussion is that the so-called “side effects” of GLP-1 agonists—such as muscle loss, nausea, and potential malnutrition—should not be viewed as mere adverse events to be tolerated. Instead, they must be reconceptualized as crucial biological signals or “messengers” that offer a window of opportunity for targeted clinical intervention. By proactively addressing these signals, we can bridge the gap between pharmacological treatment and foundational lifestyle medicine, preventing complications and enhancing long-term health.

This post will begin by establishing a non-negotiable “three-pillar” foundation for all patients undergoing weight management: prioritizing protein intake, increasing dietary fiber, and committing to resistance training. We will thoroughly explore the physiological rationale behind each pillar. For protein, we will discuss the critical need to counteract sarcopenia (muscle loss) by aiming for 1.2 to 1.6 grams of protein per kilogram of body weight per day, detailing the different types of protein supplements—from whey and casein to plant-based and collagen—and their respective roles in muscle protein synthesis versus connective tissue support.

The second pillar, fiber, will be examined for its multifaceted benefits beyond simple regularity. We will discuss its role in promoting satiety, stabilizing blood glucose, supporting a healthy gut microbiome, and—crucially for a patient rapidly losing weight—binding and eliminating excess estrogen released from adipose tissue, thereby mitigating water retention and hormonal imbalances. We will differentiate between soluble and insoluble fiber and provide practical recommendations for supplementation.

The third pillar, resistance training, will be positioned as the “gold standard” for exercise during weight loss to preserve metabolically active muscle tissue. We will also introduce the concept of the “Spillover Effect,” a psychological phenomenon in which adopting one positive health behavior makes subsequent healthy choices easier, creating powerful momentum for change.
Further, we will conduct a deep dive into key supplements that address the common physiological challenges encountered with GLP-1 therapy. This includes a detailed analysis of magnesium, moving beyond the poorly absorbed oxide form to explore the specific benefits of bisglycinate for sleep, citrate for digestive motility, and L-threonate for its unique ability to cross the blood-brain barrier and support cognitive function. We will also demystify creatine monohydrate, presenting the overwhelming evidence for its safety and efficacy in muscle preservation, ATP generation, and, more recently, cognitive enhancement.

Finally, this post will equip clinicians with the tools to evaluate the burgeoning, critical, and often misleading weight-loss supplement market. We will dissect the marketing claims of so-called “natural GLP-1 alternatives,” thermogenics, and appetite suppressants, highlighting the importance of examining study funding, recognizing regulatory loopholes, and steering patients toward evidence-backed interventions. We will discuss probiotics such as Akkermansia muciniphila and their role in gut barrier function, placing them in a proper clinical context. This comprehensive guide is designed to empower providers to create sophisticated, personalized, and sustainable weight management protocols that truly optimize patient health and well-being.

The Hippocratic Oath in Modern Practice: Beyond Medication

As healthcare providers, we are all familiar with the core tenet of our profession, beautifully encapsulated in the Hippocratic Oath: “I will use those dietary regimens which will benefit my patients according to my greatest ability and judgment, and I will not harm.” I am particularly fond of the original phrasing because it explicitly mentions dietary regimens. It reminds us that our therapeutic toolkit extends far beyond the prescription pad. Our most powerful tools are often the foundational elements of health: food, sleep, and exercise.

In today’s clinical environment, especially when discussing weight management, we cannot have a complete conversation without considering these lifestyle factors and the role of targeted supplementation. Pharmacological therapy, such as with GLP-1 agonists, sets the stage. It creates a powerful biological opportunity for change. However, it is the lifestyle architecture we build around that therapy that determines the long-term success and health of our patients. Supplements are a critical component of this lifestyle architecture, helping to bridge nutritional gaps and support the body through the profound metabolic changes that occur during rapid weight loss.

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, and physical medicine, as well as wellness, sensitive health issues, and 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 the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for injuries or disorders affecting the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable attempt to provide supportive citations and identified relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.

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

Email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

After a head injury or traumatic brain injury (TBI), your brain is trying to repair itself while also dealing with inflammation, pain, fatigue, and sometimes big changes in mood and thinking. What you eat and drink during this time really matters. A strong recovery plan often includes:

• A high-protein, anti-inflammatory diet (Mediterranean-style or, in some cases, a ketogenic diet)

• Targeted supplements like omega-3s, B vitamins, creatine, and magnesium (with medical guidance)

• Lifestyle support from a nurse practitioner

• Integrative chiropractic care for the spine, muscles, and nervous system

This article explains how all of these pieces can work together to support brain healing after a head injury, and how clinicians like Dr. Alexander Jimenez, DC, APRN, FNP-BC, use an integrative approach that blends nutrition, diagnostics, and advanced chiropractic care for injury patients. El Paso, TX Doctor Of Chiropractic

Why Nutrition Matters So Much After a Head Injury

After a TBI, the brain goes through a “metabolic crisis.” It needs more energy and nutrients to repair damage, but it may not use glucose (sugar) as effectively as before. This can lead to fatigue, brain fog, and slower recovery. Nutrition therapy aims to give the brain the raw materials it needs to heal and protect itself. Flint Rehab

Key ways a good diet helps after a head injury:

• Supports brain cell repair – Protein and certain fats help rebuild cell membranes and support nerve signaling. gaylord.org+1

• Reduces inflammation – Antioxidants and healthy fats calm down inflammation that can worsen symptoms. UCLA Health+1

• Fuels energy production – Balanced meals prevent big blood sugar swings and keep brain fuel steady. gaylord.org+1

• Supports the gut-brain axis – A healthier gut microbiome can improve nutrient absorption and brain function. Flint Rehab+1

Many rehab and neurology programs now teach nutrition as a core part of TBI recovery, including the use of Mediterranean-style diets and targeted supplements for brain healing. UCLA Health+2Flint Rehab+2

Big-Picture Eating Patterns: Mediterranean and Ketogenic Diets

Mediterranean-style pattern

The Mediterranean diet is one of the best-studied eating patterns for brain and heart health. It has also been highlighted as helpful for people recovering from TBI. UCLA Health+2gaylord.org+2

This pattern focuses on:

• Plenty of fruits and vegetables

• Whole grains (oats, brown rice, quinoa, whole-grain bread)

• Legumes (beans, lentils, chickpeas)

• Nuts and seeds

• Olive oil as the main fat

• Fish and seafood several times per week

• Smaller amounts of poultry, eggs, and dairy

• Limited red meat, sugary drinks, and highly processed foods

Why it helps the brain:

• Rich in antioxidants that help fight free radicals and oxidative stress after TBI

• High in omega-3 fats from fish and nuts, which support brain structure and signaling

• Naturally lower in added sugar and refined carbs, which can worsen inflammation and energy crashes

UCLA Health and other brain programs point to this style of eating as one of the most supportive for brain health after injury. UCLA Health+1

Easy Mediterranean-style swaps:

• Use olive oil instead of butter for cooking

• Choose baked fish instead of fried meats

• Replace white bread with whole-grain bread

• Add a side salad or veggies to every meal

Ketogenic diet: when and why it’s considered

For some patients, a ketogenic (keto) diet may be considered under medical supervision. After TBI, the brain may struggle to use glucose well; ketones (made from fat) can provide an alternative fuel source. Flint Rehab+1

A ketogenic diet is:

• Very low in carbohydrates

• High in fat

• Moderate in protein

Examples of keto-friendly foods:

• Eggs, plain Greek yogurt, cottage cheese

• Avocados, olives, olive oil

• Fatty fish (salmon, mackerel, sardines)

• Nuts and seeds

• Leafy green vegetables

Some animal studies suggest ketogenic diets may reduce brain inflammation and improve cognition after TBI, though human data is still developing. Flint Rehab+1

Important cautions:

• Keto is not right for everyone (for example, people with certain liver, kidney, or metabolic conditions).

• It may raise cholesterol in some individuals.

• It can interact with medications or other health issues.

A nurse practitioner or other qualified clinician should help decide if keto is reasonable and safe, and monitor lab work over time.

Core Building Blocks: Protein, Healthy Fats, and Smart Carbs

Protein: rebuilding and repair

After a head injury, protein needs often increase. Protein helps repair muscles, brain tissue, and other damaged structures. Rehab centers emphasize higher protein intake during TBI recovery. gaylord.org+2Flint Rehab+2

Good protein sources:

• Lean poultry (chicken, turkey)

• Fish and seafood

• Eggs

• Greek yogurt and cottage cheese

• Beans, lentils, chickpeas

• Tofu and tempeh

Practical tips:

• Include protein in every meal and snack (for example, nuts with fruit, hummus with veggies).

• Use smoothies with Greek yogurt or protein powder if chewing is tiring.

Healthy fats and omega-3s

The brain is made largely of fat, and omega-3 fatty acids are especially important for brain cell membranes and nerve signaling. Studies show omega-3s support cognition, memory, and the growth of new nerve cells. deneurorehab.com+3UCLA Health+3Flint Rehab+3

Omega-3–rich foods:

• Salmon, trout, sardines, mackerel

• Herring and tuna (in moderation)

• Walnuts and pecans

• Chia, flax, and hemp seeds

Other helpful fats:

• Olive oil

• Avocados

• Almonds and pistachios

Flint Rehab and several brain injury resources recommend focusing on these fats while keeping trans fats and heavily fried foods low. Flint Rehab+2Flint Rehab+2

Smart carbohydrates

While the brain often uses glucose for fuel, quality and timing matter a lot after TBI. Whole grains, fruits, and vegetables provide slower, steadier energy compared to sugary drinks and sweets. gaylord.org+2UCLA Health+2

Choose more:

• Oats, quinoa, brown rice

• Sweet potatoes

• Whole-grain pasta and bread

• Beans and lentils

Choose less:

• Sugary drinks

• Candy, pastries, donuts

• White bread, regular pasta, chips

Steady blood sugar helps stabilize energy and mood, which can be fragile after a head injury. gaylord.org+2UCLA Health+2

Color on the Plate: Fruits, Vegetables, Antioxidants, and the Gut

Antioxidants help neutralize free radicals—unstable molecules that can damage cells and worsen inflammation after TBI. A “rainbow plate” of fruits and vegetables gives different antioxidants that each support the body in unique ways. Flint Rehab+2Flint Rehab+2

Brain-friendly fruits and veggies:

• Berries: blueberries, strawberries, raspberries, blackberries

• Citrus fruits: oranges, grapefruit, tangerines

• Dark leafy greens: spinach, kale, Swiss chard, collard greens

• Cruciferous veggies: broccoli, cauliflower, Brussels sprouts

• Colorful produce: carrots, bell peppers, beets, tomatoes

UCLA Health highlights berries, leafy greens, fatty fish, walnuts, and coffee/tea (in moderation) as foods linked to better brain function and memory. UCLA Health+1

Brain injury resources also point out that citrus fruits and coffee or tea can provide helpful antioxidants, though caffeine should be individualized based on sleep and anxiety symptoms. Lone Star Neurology+1

Gut health and probiotics

The brain and gut communicate through the gut-brain axis. After TBI, gut motility and microbiome balance can shift, affecting digestion, mood, and nutrient absorption. UCLA Health+2Flint Rehab+2

Ways to support the gut:

• Eat fiber-rich foods: fruits, vegetables, beans, oats

• Include fermented foods: yogurt with live cultures, kefir, kimchi, sauerkraut (if tolerated)

• Consider a probiotic supplement with medical guidance

Flint Rehab notes that probiotics may support the central nervous system by improving the gut microbiome and nutrient absorption—both helpful during brain recovery. Flint Rehab

Smart Supplementation After a Head Injury (With Medical Guidance)

Food should always come first, but supplements can fill gaps, especially when appetite, fatigue, or sensory changes make eating difficult. A nurse practitioner can help decide what’s appropriate based on lab tests, medications, and the patient’s full medical picture. deneurorehab.com+1

Omega-3 fatty acids

Omega-3s from fish oil or algae-based supplements can:

• Support brain cell membranes

• Boost brain-derived neurotrophic factor (BDNF), which helps grow and repair nerve cells

• Reduce inflammation after TBI Flint Rehab+1

Safety note: Omega-3s can thin the blood. People on blood thinners or with bleeding disorders must be carefully monitored. Flint Rehab+1

B vitamins (B2, B3, B6, B12)

B vitamins play key roles in energy production, nerve function, and oxidative stress control:

• B2 (riboflavin), B3 (niacin), B6: may help limit oxidative stress and support brain cell metabolism after TBI. deneurorehab.com

• B12: supports myelin (the protective coating around nerves) and helps brain cells make energy. Flint Rehab

Sources include eggs, dairy, meat, legumes, leafy greens, and fortified foods. Some individuals—especially older adults, vegans, or those with gut issues—may need supplementation if levels are low.

Vitamin D

Vitamin D:

• Helps regulate genes involved in brain function

• Supports neurons and may reduce inflammation in the brain

• May help with fatigue and cognitive function after TBI Flint Rehab+1

Levels can be checked with a blood test. Many patients with limited sun exposure or darker skin tones have low vitamin D and may benefit from supplements if prescribed.

Creatine

Creatine helps cells make and store ATP, the main energy molecule in the body. After TBI, the brain’s energy demand rises, and some evidence suggests creatine may help protect brain tissue and reduce the “energy crisis” that can follow injury. Rezilir Health+1

Potential benefits discussed in emerging literature:

• May support brain energy use

• Could reduce some cognitive and fatigue symptoms in certain conditions

Because creatine can affect kidneys and fluid balance in some people, it should only be used if a clinician (such as a nurse practitioner) has reviewed labs and overall health status. Rezilir Health

Magnesium and zinc

Magnesium and zinc are often stressed in TBI nutrition resources:

• Magnesium helps transmit signals from the brain to the muscles and has calming effects on the nervous system. Flint Rehab+1

• Zinc is crucial for synaptic transmission—how nerve cells “talk” to each other. Flint Rehab

Flint Rehab notes these minerals may be depleted after brain injury, and Delaware NeuroRehab lists magnesium and zinc as promising brain recovery supplements (though more research is needed). Flint Rehab+1

Magnesium-rich foods include leafy greens, nuts, seeds, and whole grains; zinc is found in meats, shellfish, beans, and pumpkin seeds. Supplement doses should be guided by lab results.

Other supplements sometimes considered

With medical guidance, some patients may also discuss:

• Coenzyme Q10 (CoQ10) – involved in mitochondrial energy production deneurorehab.com

• Antioxidant vitamins C and E, and beta-carotene – support oxidative stress control Flint Rehab+1

• Probiotics – for gut-brain support, as discussed earlier, Flint Rehab

Because some supplements can interact with medications or health conditions, a nurse practitioner or other prescribing clinician should always review the full list of supplements.

Foods and Habits to Limit During TBI Recovery

You do not need a “perfect” diet, but certain foods and habits can make symptoms worse or slow healing if they dominate your meals.

Try to limit:

• Sugary drinks (soda, energy drinks, sweet tea)

• Candy, cakes, donuts, and pastries

• Fried fast foods and deep-fried snacks

• Highly processed meats (hot dogs, sausages, processed deli meats)

• Packaged snacks high in salt and refined flour

• Heavy alcohol use

UCLA and other brain injury nutrition resources point out that diets centered on highly processed, sugary, and fried foods can negatively affect brain function over time and may worsen recovery. UCLA Health+2gaylord.org+2

This doesn’t mean you can never have a treat. But if most of your calories come from whole, colorful, minimally processed foods, your brain is getting much better support.

How a Nurse Practitioner Helps Guide Nutrition and Recovery

A nurse practitioner (NP) can act as a central coordinator for your care after a head injury. Clinics that specialize in concussion and brain injury use multidisciplinary teams—often including NPs, neurologists, therapists, and nutrition professionals—to help patients move through recovery safely. deneurorehab.com+1

A nurse practitioner can:

• Take a detailed history of the injury, symptoms, current diet, and supplement use

• Order lab tests to check for deficiencies (vitamin D, B12, iron, magnesium, etc.)

• Review medications and supplements to avoid dangerous interactions

• Prescribe or adjust supplements like omega-3s, B vitamins, vitamin D, or magnesium when appropriate

• Coordinate referrals to dietitians, neurologists, psychologists, or physical/occupational/speech therapists

• Monitor progress over time, adjusting the plan if symptoms change

Clinicians like Dr. Alex Jimenez, who is both a chiropractor and a board-certified nurse practitioner, can also integrate functional medicine testing (such as advanced labs, inflammatory markers, and gut health panels) to personalize diet and supplement strategies for TBI patients, especially after car accidents or sports injuries. El Paso, TX Doctor Of Chiropractic

How Integrative Chiropractic Care Supports Musculoskeletal and Nervous System Function

Head injuries are rarely “just” about the brain. Many patients also develop:

• Neck pain and stiffness

• Whiplash injuries from car crashes

• Shoulder and upper back pain

• Postural changes and balance problems

These issues can worsen headaches, dizziness, and fatigue. Integrative chiropractic care focuses on the spine, joints, and nervous system to restore better alignment and function. El Paso, TX Doctor Of Chiropractic

Common approaches used in an integrative chiropractic setting include:

• Gentle spinal manipulation or mobilization to improve joint motion and reduce irritation

• Soft-tissue techniques (myofascial work, trigger point therapy) to relax tight muscles

• Non-surgical spinal decompression to reduce pressure on discs and nerves in the neck and back

• Postural and core exercises to support balance and spinal stability

• Vestibular and oculomotor exercises in some clinics to help with dizziness and eye–head coordination

• Lifestyle coaching on sleep, stress, and ergonomics

Dr. Jimenez’s clinic, for example, integrates chiropractic care with medical diagnostics, advanced imaging, and lab-based functional medicine to support healing of the brain and body after traumatic injuries. El Paso, TX Doctor Of Chiropractic

When this care is coordinated with an NP and rehab team, patients get:

• Better pain control

• Improved movement and posture

• Support for the nervous system that can complement nutrition and supplements

Putting It Together: A Sample Day of Eating After a Head Injury

This is a general example, not a one-size-fits-all plan. Always adjust for allergies, cultural preferences, and guidance from your own care team.

Morning

• Breakfast idea 1 (Mediterranean-leaning):

  • Omelet with spinach, tomatoes, onions, and a little feta

  • Slice of whole-grain toast with olive oil

  • Small bowl of mixed berries

  • Water or unsweetened herbal tea

• Breakfast idea 2 (more keto-friendly):

  • Scrambled eggs with avocado slices and smoked salmon

  • Sauteed kale in olive oil

  • Unsweetened green tea

Mid-morning snack

• A handful of walnuts and almonds

• A small orange or tangerine

Lunch

• Option 1:

  • Grilled chicken or tofu over a big salad (mixed greens, cucumbers, bell peppers, carrots, olives)

  • Olive oil and lemon dressing

  • Side of quinoa or lentils (Mediterranean-leaning)

• Option 2 (lower-carb):

  • Tuna salad made with olive oil–based mayo, celery, and herbs

  • Served in lettuce wraps

  • Side of sliced cucumber and cherry tomatoes

Afternoon snack

• Plain Greek yogurt with chia seeds and a few sliced berries

• Or carrot sticks and hummus

Dinner

• Mediterranean-style plate:

  • Baked salmon with herbs and olive oil

  • Roasted Brussels sprouts and carrots

  • Brown rice or roasted sweet potatoes

• More keto-style:

  • Salmon or grilled chicken

  • Large serving of roasted non-starchy vegetables (broccoli, cauliflower, zucchini)

  • Mixed green salad with olive oil dressing

Evening

• Herbal tea (chamomile, peppermint)

• If hungry, a small snack such as:

  • A boiled egg

  • A few slices of apple with nut butter

This kind of day emphasizes protein, healthy fats, antioxidants, and fiber, while keeping processed sugar and high-salt, ultra-processed foods to a minimum—exactly the pattern recommended by many TBI-oriented nutrition programs. Flint Rehab+3gaylord.org+3UCLA Health+3

Final Thoughts

After a head injury, recovery is not just about scans and medications. What you eat, how you supplement, and how well your spine and nervous system function all play important roles. A practical plan often includes:

• A Mediterranean-style or carefully supervised ketogenic pattern emphasizing protein, healthy fats, fruits, vegetables, and antioxidants

• Smart use of supplements like omega-3s, B vitamins, vitamin D, creatine, magnesium, and probiotics, guided by a clinician

• Avoiding a heavy reliance on sugary, salty, ultra-processed foods and excessive alcohol

• Working with a nurse practitioner who can manage labs, medications, and overall care

• Integrative chiropractic care to address neck, back, and nervous system issues that often follow head trauma

Clinicians such as Dr. Alexander Jimenez, DC, APRN, FNP-BC, show how combining medical assessment, advanced imaging, lab testing, structured nutrition, and chiropractic treatment can create a powerful, comprehensive approach for people recovering from TBIs, car accidents, sports injuries, and other head traumas. El Paso, TX Doctor Of Chiropractic+2Flint Rehab+2

Always talk with your healthcare team before changing your diet or starting new supplements, especially after a brain injury.

Diet and nutrition after brain injury | Headway's expert webinar

References

Gaylord Specialty Healthcare. (2024, March 15). Nutrition to support your traumatic brain injury recovery. Gaylord Specialty Healthcare. gaylord.org

Flint Rehab. (2020, October 15). How nutrition therapy for traumatic brain injury can help the brain heal. Flint Rehab. Flint Rehab

Flint Rehab. (2022, February 3). The best vitamins & supplements for traumatic brain injury recovery. Flint Rehab. Flint Rehab

Flint Rehab. (n.d.). 10 best foods for brain injury recovery (based on clinical evidence). Flint Rehab. Flint Rehab

Champion, C. (2022, March 30). Nutrition may play a key role in supporting brain health for people recovering from a TBI. UCLA Health. UCLA Health

Delaware NeuroRehab. (2025, May 2). Best supplements for concussion and traumatic brain injury recovery. Delaware NeuroRehab. deneurorehab.com

Headway – the brain injury association. (n.d.). Diet after brain injury: Healthy body, healthy mind? Headway. headway.org.uk

Lone Star Neurology. (2022, November 2; updated 2024, July 22). Foods to help heal the brain after concussion. Lone Star Neurology. Lone Star Neurology+1

Rezilir Health. (n.d.). Turbocharge your brain and body with creatine. Rezilir Health. Rezilir Health

Flint Rehab. (n.d.). Nutrition therapy for traumatic brain injury: How it works (related resources and citations therein). Flint Rehab. Flint Rehab

Dr. Alex Jimenez. (n.d.). El Paso’s premier chiropractic clinic – Injury Medical & Chiropractic Clinic. DrAlexJimenez.com. El Paso, TX Doctor Of Chiropractic

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, and physical medicine, as well as wellness, sensitive health issues, and 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 the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for musculoskeletal injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable effort to provide supportive citations and to identify relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.

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

Email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Bromelain inflammation offers natural solutions for swelling and pain relief. Uncover its potential health benefits now.

Introduction

Hey there, reader! Ever feel like your body is throwing a tantrum after a tough workout or a sneaky bug bite? That’s inflammation doing its thing – like an overzealous bouncer at a party, kicking out the bad guys but sometimes overstaying its welcome. But what if I told you there’s a tropical superhero hiding in your pineapple that can calm things down? Enter bromelain, the enzyme that’s not just for fruity drinks but for fighting inflammation like a boss. In this comprehensive guide, we’ll delve into why bromelain is your body’s best ally against swelling and pain, backed by science and a dash of humor to keep things light. We’ll also explore how everyday environmental factors contribute to inflammation, the distinction between a quick-fix flare-up and a more persistent kind, and how professionals like Dr. Alexander Jimenez in El Paso are utilizing chiropractic techniques and simple adjustments to help you feel fantastic. Think of this as your ultimate playbook for taming the flame inside – no capes required!

We’ll break it down step by step, providing easy-to-understand information. And hey, if inflammation sounds scary, remember: it’s like that friend who shows up uninvited but means well… until they crash on your couch for months. Let’s get into it!

What Is Inflammation and Its Role in a Healthy Body?

Alright, let’s start with the basics. Inflammation is your body’s built-in alarm system – think of it as the fire department rushing to put out a blaze. When you cut your finger or catch a cold, your immune system sends white blood cells, chemicals, and fluids to the affected area. This causes redness, swelling, heat, and pain, but it’s all for a good cause: to trap germs, remove damaged cells, and kickstart healing (Cleveland Clinic, n.d.). In a healthy body, inflammation is like a superhero swooping in, saving the day, and then heading home. It helps fight infections, repairs tissues after injury, and even keeps things balanced – a process called homeostasis (Yale Medicine, 2020).

Picture this: You twist your ankle playing basketball. Boom – inflammation floods the area with blood, bringing oxygen and nutrients to fix the damage. Without it, that sprain might never heal, and you’d be hobbling around like a penguin on ice. But here’s the funny part: inflammation is so eager to help that sometimes it overdoes it, like when you eat too much spicy food and your mouth feels like a volcano. In moderation, though, it’s essential for survival. Research shows it mops up debris from injuries and wards off invaders, keeping your body running smoothly (Vanderbilt Medicine, 2015).

Inflammation also plays a sneaky role in everyday health. It helps regulate your immune response, ensuring you don’t get sick from every germ you encounter. For example, during exercise, a bit of inflammation signals your muscles to grow stronger – like your body’s way of saying, “Hey, let’s bulk up!” But when it sticks around too long, it can turn villainous, linking to big issues like heart disease or diabetes (Yale Medicine, 2022). So, in a nutshell, inflammation is your body’s loyal guard dog: protective when needed, but you gotta keep it on a leash.

Humor break: Ever wonder why inflammation makes things swell? It’s like your body saying, “Inflate the bouncy castle – party’s over for those bacteria!” But seriously, understanding this helps us appreciate natural helpers like bromelain.

References

• Cleveland Clinic. (n.d.). *What is inflammation? Types, causes & treatment*. https://my.clevelandclinic.org/health/symptoms/21660-inflammation
• Yale Medicine. (2020). *Inflammation: A double-edged sword for the immune system*. https://medicine.yale.edu/news/yale-medicine-magazine/article/inflammation-a-double-edged-sword-for-the-immune-system/
• Yale Medicine. (2022). *How inflammation affects your health*. https://www.yalemedicine.org/news/how-inflammation-affects-your-health
• Vanderbilt Medicine. (2015). *The good, the bad and the ugly of inflammation*. https://medschool.vanderbilt.edu/vanderbilt-medicine/the-good-the-bad-and-the-ugly-of-inflammation/

Acute vs. Chronic Inflammation: What’s the Difference?

Now, let’s split hairs – or should I say, split inflammations? There are two main types: acute and chronic. Acute inflammation is the quick responder, like a SWAT team busting in for a short mission. It occurs rapidly after an injury or infection, lasting from hours to days, and then subsides once the job’s done (Harvard Health, 2020). Think of a bee sting: red, swollen, itchy – but gone in a day or two. It’s your body’s way of saying, “Problem solved!”

Chronic inflammation, on the other hand, is like that guest who won’t leave after the party’s over. It lingers for months or years, often without obvious signs, and can damage healthy tissues (Cleveland Clinic, n.d.). Causes? Autoimmune issues (where your body attacks itself), long-term exposure to irritants, or unresolved acute problems. It’s sneaky, contributing to diseases like arthritis, heart issues, or even cancer (NCBI, 2023).

Key differences: Acute conditions are short-term, helpful, and typically resolve; chronic conditions are long-term, harmful, and persistent. Acute boosts healing by increasing blood flow and the number of immune cells (Physiopedia, n.d.). Chronic, however, overexerts your system, leading to fatigue, pain, and an increased risk of disease (Encompass Health, 2021). Humor alert: Acute inflammation is like a one-night stand – intense but over quickly. Chronic is more like a bad marriage, dragging on and causing drama!

Understanding this divide is key because treatments differ. For acute, rest and ice work wonders. For chronic conditions, lifestyle changes and natural aids like bromelain can help dial it down.

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*

Seasonal eating is more than a food trend; it is a lifestyle that connects communities to local harvests while offering fresh, nutrient-rich meals. In El Paso, Texas, September and October mark a special time of transition from summer to fall. Late-summer fruits still appear in farmers’ markets, while cool-season vegetables and classic autumn crops start to arrive. Apples, pumpkins, sweet potatoes, and pears highlight the fall harvest, while broccoli, carrots, and leafy greens grow in abundance (Texas Real Food, 2024a; Texas Real Food, 2024b).

Dr. Alexander Jimenez, DC, APRN, FNP-BC, a chiropractor and nurse practitioner in El Paso, notes that seasonal eating is not only about taste—it also supports recovery and resilience. In his clinic, which treats injuries from motor vehicle accidents (MVAs), sports, and workplace accidents, nutrition is an integral part of integrative care. Fresh produce offers anti-inflammatory compounds, fiber, and essential vitamins that play a crucial role in musculoskeletal healing and overall long-term health. His dual-scope training enables him to integrate advanced imaging and diagnostics with dietary strategies that enhance outcomes for injured patients (Jimenez, 2024a).

This article explores the rich variety of fruits and vegetables available in El Paso during September and October, simple recipe ideas, and how integrative clinical care links nutrition with recovery.

Late Summer Meets Early Fall in El Paso

El Paso’s climate allows for a mix of late-summer produce alongside fall crops. In September, shoppers can still find watermelon, cantaloupe, figs, and grapes, while pears, apples, and persimmons begin to appear (A-Z Animals, 2023). By October, pumpkins, winter squash, broccoli, leafy greens, and root vegetables take center stage (Texas Real Food, 2024b; Center for Science in the Public Interest [CSPI], 2024).

Key Fruits in Season

• Apples – Crisp, versatile, and rich in fiber. Excellent for snacking, baking, or making apple cider jams (Mimi’s Organic Eats, 2023).

• Pears – Juicy and mild, often paired with cheese or roasted with spices.

• Persimmons – A late-fall fruit with natural sweetness, ideal for baking and preserves (Mimi’s Organic Eats, 2023).

• Prickly Pears – Found in El Paso’s desert climate, these cactus fruits offer antioxidants and can be turned into limeades or syrups (The Fit Cookie, 2024).

• Grapes & Melons – Still abundant in September, excellent for fruit salads or gazpacho blends (The Fresh Market, 2024a).

Key Vegetables in Season

• Pumpkins & Winter Squash – Great for roasting, soups, or even salads (The Fresh Market, 2024b).

• Sweet Potatoes – Energy-rich and naturally sweet, a staple for comforting autumn meals (Hy-Vee, 2024).

• Broccoli & Leafy Greens – Provide calcium, magnesium, and antioxidants that support musculoskeletal health.

• Carrots & Root Vegetables – Perfect for roasted vegetable plates or soups (Fueling a Southern Soul, 2024).

Clinical Connection: Nutrition and Injury Recovery

Dr. Jimenez emphasizes that fresh produce aligns with musculoskeletal recovery strategies. After an injury, inflammation must be managed without compromising tissue healing. Foods like broccoli, leafy greens, squash, and carrots contain antioxidants such as beta-carotene and vitamin C, which support the repair of connective tissue. Sweet potatoes, high in complex carbohydrates, offer sustained energy for patients resuming physical therapy exercises (Jimenez, 2024b).

At his El Paso clinic, advanced imaging is often used to assess spinal or joint injuries, while integrative nutrition and therapies—such as massage, chiropractic adjustments, and acupuncture—are employed to reduce pain and prevent long-term complications. A balanced diet rich in seasonal produce reinforces these treatments by promoting circulation, reducing systemic inflammation, and supporting bone health (Jimenez, 2024a).

Easy Seasonal Recipes for September and October

1. Roasted Vegetable Plate

A medley of carrots, broccoli, sweet potatoes, and squash tossed with olive oil, garlic, and rosemary, roasted until tender. This simple recipe can be prepared in under 40 minutes and pairs well with grilled chicken or quinoa (Fueling a Southern Soul, 2024).

2. Apple-Pear Fruit Salad with Walnuts

A refreshing mix of diced apples, pears, and grapes, topped with a light honey-lemon dressing and sprinkled with walnuts for crunch and omega-3s (Denver Post, 2006).

3. Pumpkin Seed Salad with Greens

Leafy greens, such as kale or spinach, tossed with roasted pumpkin seeds and a peppercorn dressing. This makes a perfect side dish packed with antioxidants (The Full Helping, 2020).

4. Prickly Pear Limeade

A seasonal El Paso classic: prickly pear cactus fruit blended with lime juice and sparkling water for a naturally sweet, antioxidant-rich drink (The Fit Cookie, 2024).

5. Sheet Pan Piri Piri Chicken with Sweet Potatoes

Sweet potatoes and Brussels sprouts roasted alongside seasoned chicken, delivering protein and complex carbs in a one-pan meal (Marley Spoon, 2024).

6. Persimmon-Apple Cider Jam

Perfect for fall breakfasts, this recipe combines apples, persimmons, sugar, and spices into a cozy preserve (Mimi’s Organic Eats, 2023).

Lifestyle Integration: Seasonal Eating in Injury Care

Injury recovery often requires lifestyle adjustments. Dr. Jimenez highlights that patients recovering from MVAs or sports injuries need anti-inflammatory diets, physical rehabilitation, and stress management. Seasonal produce provides natural support by enhancing gut health, immune response, and musculoskeletal strength. For example:

• Pumpkin & squash soups offer warm comfort while delivering vitamin A for tissue repair.

• Leafy green salads reduce oxidative stress, supporting spine and joint recovery.

• Carrots & root vegetables aid hydration and provide minerals for nerve and muscle function.

• Apples & pears add fiber, which improves gut health and overall energy metabolism.

By combining advanced diagnostics, such as MRI and X-ray imaging, with integrative treatments and nutrition counseling, his clinic ensures that each patient’s care plan is personalized, comprehensive, and effective (Jimenez, 2024a; Jimenez, 2024b).

Conclusion

September and October in El Paso offer a vibrant array of seasonal produce that bridges the transition from summer freshness to autumn comfort. Apples, pears, pumpkins, sweet potatoes, broccoli, and leafy greens not only taste great but also provide powerful nutrients that support healing, energy, and long-term wellness.

Incorporating these foods into daily meals, using easy recipes, can help families enjoy the season while promoting healthy habits. As Dr. Jimenez emphasizes, integrative approaches that combine nutrition, chiropractic care, diagnostic imaging, and physical therapies can transform recovery from injuries into opportunities for lasting wellness.

Eating Right to Feel Better | El Paso, Tx

References

• A-Z Animals. (2023). What Texas fruits are in season throughout the year.

• Center for Science in the Public Interest. (2024). What’s in season: October produce guide.

• Denver Post. (2006). Give fruit salads panache: Make them savory.

• Fueling a Southern Soul. (2024). Come to the table roasted vegetable plate.

• Hy-Vee. (2024). Fall meals with autumn produce.

• Jimenez, A. (2024a). Dr. Alex Jimenez – LinkedIn profile.

• Jimenez, A. (2024b). Clinical insights on integrative injury care.

• Marley Spoon. (2024). Easy prep sheet pan Piri Piri chicken with sweet potatoes & Brussels sprouts.

• Mimi’s Organic Eats. (2023). Persimmon apple cider jam.

• Texas Real Food. (2024a). What’s in season in Texas: September.

• Texas Real Food. (2024b). What’s in season in Texas: October.

• The Fit Cookie. (2024). Prickly pear limeade.

• The Fresh Market. (2024a). Gazpacho salad.

• The Fresh Market. (2024b). Squash guide

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, and physical medicine, as well as wellness, sensitive health issues, and 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 the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for injuries or disorders affecting the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that relate to and directly or indirectly support our clinical scope of practice. Our office has made a reasonable attempt to provide supportive citations and identified relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.

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

Email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Chiropractors are best known for spinal adjustments, but many also emphasize the importance of nutrition as part of a holistic approach to health. Nutrition provides the body with the building blocks it needs to repair tissues, regulate inflammation, maintain energy, and support nervous system function. A proper diet complements chiropractic care by enhancing treatment outcomes, reducing recovery time, and preventing long-term health issues.

El Paso nurse practitioner and chiropractor Dr. Alexander Jimenez, DC, APRN, FNP-BC, integrates nutrition into his dual-scope practice, combining chiropractic care, nurse practitioner expertise, advanced imaging, and integrative medicine. His clinical approach illustrates how nutrition and chiropractic care work together to help patients recover from injuries related to work, sports, personal activities, and motor vehicle accidents.

This article examines why chiropractors prioritize nutrition, how it enhances chiropractic adjustments, and how Dr. Jimenez utilizes nutrition in conjunction with other therapies to promote recovery and overall wellness.

Why Chiropractors Emphasize Nutrition

Healing and Tissue Repair

Nutrition provides the essential vitamins, minerals, and macronutrients that the body needs to rebuild after stress or injury. Protein helps repair muscles, while nutrients like vitamin C and zinc promote tissue healing. Chiropractors recognize that without these building blocks, adjustments alone cannot achieve long-term results (Family Chiro Plus, n.d.).

Reducing Inflammation

Inflammation can worsen musculoskeletal pain and interfere with healing. Diets high in processed foods and sugars increase inflammation, while nutrient-dense diets rich in vegetables, fruits, omega-3 fatty acids, and antioxidants help reduce it (Atlas Injury to Health, n.d.). Chiropractors encourage anti-inflammatory eating patterns to enhance spinal adjustments.

Supporting Nervous System Function

The nervous system relies on a balanced diet to function effectively. B vitamins, magnesium, and omega-3s help nerve cells communicate and recover from injury. Since chiropractic adjustments focus on optimizing nervous system performance, nutrition becomes a natural extension of care (Chiropractic San Antonio, n.d.).

Strengthening Bones and Muscles

Calcium, magnesium, vitamin D, and protein are vital for maintaining strong bones and muscle support. A strong musculoskeletal foundation makes chiropractic adjustments more effective and prevents recurring injuries (Tradition Health, 2025).

References – Section: Why Chiropractors Emphasize Nutrition

• Atlas Injury to Health. (n.d.). The relationship between chiropractic care and nutrition: Enhancing overall health and wellness. https://atlasinjurytohealth.com/the-relationship-between-chiropractic-care-and-nutrition-enhancing-overall-health-and-wellness

• Chiropractic San Antonio. (n.d.). Does your chiropractor talk like a nutritionist? Here’s why. https://www.chiropractic-sanantonio.com/does-your-chiropractor-talk-like-a-nutritionist-heres-why

• Family Chiro Plus. (n.d.). Nutrition: A necessary component of chiropractic. https://www.familychiroplus.com/nutrition-a-necessary-component-of-chiropractic

• Tradition Health. (2025, January 7). Nutrition and chiropractic care. https://traditionhealth.com/2025/01/07/nutrition-and-chiropractic-care

Nutrition’s Role in Chiropractic Outcomes

Enhancing Chiropractic Adjustments

Chiropractic care restores spinal alignment and reduces nerve interference. However, if the body lacks nutrients, tissues remain weak, inflamed, or unable to stabilize the spine. Proper nutrition enhances adjustments by giving the body the resources it needs to hold alignments longer (Crossroads Chiropractic, n.d.).

Boosting Energy and Recovery

Fatigue can slow recovery and make it difficult for patients to stay consistent with chiropractic care. Chiropractors often provide dietary recommendations that stabilize blood sugar, improve sleep, and increase energy levels (Ribley Chiropractic, n.d.).

Preventing Chronic Conditions

Poor nutrition contributes to obesity, diabetes, arthritis, and cardiovascular disease—all of which worsen spinal health. Chiropractors use nutritional counseling to address root causes of chronic conditions and prevent further damage (Dr. Marc Rogers, n.d.).

References – Section: Nutrition’s Role in Chiropractic Outcomes

• Crossroads Chiropractic Clinic. (n.d.). What is the role of nutrition in chiropractic care? https://crossroadschiropracticclinicpa.com/what-is-the-role-of-nutrition-in-chiropractic-care

• Dr. Marc Rogers. (n.d.). Nutritional counseling supports chiropractic care. https://drmarcrogers.com/nutritional-counseling-supports-chiropractic-care

• Ribley Chiropractic. (n.d.). Chiropractic nutrition. https://ribleychiro.com/chiropractic-nutrition

Dr. Alexander Jimenez: A Dual-Scope Approach

Work Injuries

Repetitive stress injuries and poor workplace ergonomics often lead to back and neck pain. Dr. Jimenez uses chiropractic adjustments, corrective exercises, and nutritional counseling to reduce inflammation and strengthen musculoskeletal support for long-term recovery (Jimenez, 2025a).

Sports Injuries

Athletes frequently suffer sprains, strains, and overuse injuries. Dr. Jimenez integrates nutrition to optimize performance, recommending anti-inflammatory foods and supplements to enhance tissue repair and speed recovery (Jimenez, 2025b).

Personal and Lifestyle Injuries

Everyday activities can lead to misalignments, headaches, and fatigue. Dr. Jimenez educates patients about hydration, diet, and posture to improve their resilience against lifestyle-related pain (Jimenez, 2025c).

Motor Vehicle Accident Injuries

Car accidents often cause whiplash, spinal trauma, and nerve injuries. Dr. Jimenez combines chiropractic care, advanced imaging, nutritional support, and integrative therapies like acupuncture and massage to address both acute injuries and long-term complications (Jimenez, 2025d).

References – Section: Dr. Alexander Jimenez: A Dual-Scope Approach

• Jimenez, A. (2025a). Dr. Alex Jimenez official website. https://dralexjimenez.com/

• Jimenez, A. (2025b). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/

• Jimenez, A. (2025c). Threads professional insights. https://www.threads.com/@threebestratedofficial/post/DMXxwzOieix

• Jimenez, A. (2025d). Pinterest clinical highlight. https://www.pinterest.com/pin/1132936850022111288/

Chiropractic and Legal Support in Personal Injury

Dr. Jimenez’s dual role as chiropractor and nurse practitioner allows him to document injuries thoroughly for legal cases. He uses advanced diagnostic imaging, detailed medical reports, and clinical correlations between injuries and functional impairment. This legal-medical integration ensures patients receive not only proper treatment but also the documentation needed for personal injury lawsuits (Jimenez, 2025a; X.com, 2025).

References – Section: Chiropractic and Legal Support in Personal Injury

• Jimenez, A. (2025a). Dr. Alex Jimenez official website. https://dralexjimenez.com/

• X.com. (2025). ThreeBestRated chiropractic recognition. https://x.com/threebestrated/status/1947288030055678043

Integrative Therapies Supporting Nutrition and Chiropractic

Targeted Exercise

Exercise stabilizes adjustments, improves flexibility, and strengthens weak areas. Combined with proper nutrition, it accelerates healing.

Massage Therapy

Massage reduces muscle tension, increases blood flow, and enhances nutrient delivery to tissues, complementing spinal adjustments.

Acupuncture

Acupuncture helps reduce pain and promote energy balance. When combined with nutrition, it supports natural healing pathways.

Holistic Integration

Dr. Jimenez integrates all these therapies into personalized care plans. His focus on combining chiropractic adjustments, nutrition, exercise, and complementary therapies ensures patients not only recover but also thrive long-term (Heuser Chiropractic, n.d.; Grove Chiropractic, n.d.).

References – Section: Integrative Therapies Supporting Nutrition and Chiropractic

• Grove Chiropractic. (n.d.). Integrating chiropractic care with nutrition for optimal wellness. https://grovechiropractic.com/blog/integrating-chiropractic-care-with-nutrition-for-optimal-wellness

• Heuser Chiropractic. (n.d.). The alignment of chiropractic and nutrition. https://www.heuserchiro.com/blog/posts/the-alignment-of-chiropractic-and-nutrition

Conclusion

Chiropractors focus on nutrition because it directly supports the body’s healing and enhances the effectiveness of spinal adjustments. A nutrient-rich diet can reduce inflammation, repair tissues, boost energy, strengthen bones, and optimize nervous system function.

Dr. Alexander Jimenez exemplifies how chiropractic care and nutrition work together in real practice. His dual-scope expertise allows him to treat a wide range of injuries, integrate advanced diagnostics, provide legal documentation, and design holistic treatment plans. By combining chiropractic adjustments, nutrition, targeted exercise, massage, acupuncture, and integrative medicine, Dr. Jimenez helps patients achieve long-term recovery and well-being.

Tina’s Journey to Pain Relief Through Chiropractic Care | El Paso, TX

References

Atlas Injury to Health. (n.d.). The relationship between chiropractic care and nutrition: Enhancing overall health and wellness.

Chiropractic San Antonio. (n.d.). Does your chiropractor talk like a nutritionist? Here’s why.

Crossroads Chiropractic Clinic. (n.d.). What is the role of nutrition in chiropractic care?.

Dallas Accident & Injury Rehab. (n.d.). Combining nutritional counseling and chiropractic care.

Dr. Marc Rogers. (n.d.). Nutritional counseling supports chiropractic care.

Family Chiro Plus. (n.d.). Nutrition: A necessary component of chiropractic.

Grove Chiropractic. (n.d.). Integrating chiropractic care with nutrition for optimal wellness.

Heuser Chiropractic. (n.d.). The alignment of chiropractic and nutrition.

Isis Chiropractic. (n.d.). Nutrition and chiropractic care.

Jimenez, A. (2025a). Dr. Alex Jimenez official website.

Jimenez, A. (2025b). LinkedIn profile.

Jimenez, A. (2025c). Threads professional insights.

Jimenez, A. (2025d). Pinterest clinical highlight.

Ribley Chiropractic. (n.d.). Chiropractic nutrition.

ThreeBestRated. (2025). Recognition of Dr. Alex Jimenez on X (Twitter).

Tradition Health. (2025, January 7). Nutrition and chiropractic care.

Well Adjusted Chiropractic (Get-Adjusted). (n.d.). Balancing the body: Understanding the interconnection between nutrition and chiropractic care.

Chirodoc. (n.d.). Healthy tissue and chiropractic adjustments.

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, and physical medicine, as well as wellness, sensitive health issues, and 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 the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for injuries or disorders affecting the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that relate to and directly or indirectly support our clinical scope of practice. Our office has made a reasonable attempt to provide supportive citations and identified relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.

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

Email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Introduction: Why Nutrition Matters for Mobility and Flexibility

Mobility and flexibility are essential for living a healthy and active life. Whether you’re recovering from an injury, dealing with stiffness, or simply trying to maintain your range of motion, the foods you eat and the supplements you take can make a huge difference. A well-balanced diet filled with the right nutrients supports strong muscles, healthy joints, and flexible connective tissues.

Clinical observations and research show that what you eat affects how your body moves and heals. Nutrients like protein, omega-3 fatty acids, collagen, and vitamins D, K, and C support muscle repair, joint lubrication, and bone strength. Supplements like glucosamine, chondroitin, and turmeric can further reduce inflammation and increase flexibility【StretchIt, n.d.】.

🔗 StretchIt. (n.d.). Nutrition and Flexibility

The Building Blocks: Protein, Collagen, and Amino Acids

Protein for Muscle Recovery

Protein is one of the most important nutrients for repairing and building muscles. After physical activity, or following injuries from motor vehicle accidents or sports, the body needs protein to restore damaged tissue. Without enough protein, muscles weaken, and healing slows down【Nature’s Best, n.d.】.

🔗 Nature’s Best. (n.d.). What Food Can Support Flexibility and Mobility?

Collagen for Connective Tissues

Collagen is a structural protein that supports tendons, ligaments, and cartilage. It helps joints stay flexible and cushions them during movement. Studies show that taking collagen supplements may improve mobility and reduce joint pain, especially in people with joint injuries or age-related stiffness【Lemalab, n.d.】.

🔗 Lemalab. (n.d.). The Flexibility Diet

🔗 Nutrition X. (n.d.). Collagen Benefits for Athletes

Anti-Inflammatory Powerhouses: Omega-3s, Turmeric, and Magnesium

Omega-3 Fatty Acids

Omega-3 fatty acids found in fish like salmon, or in flaxseed and chia seeds, help fight inflammation. They reduce joint stiffness and support healthy blood flow, which is key for muscle function and recovery【Svetness, n.d.】.

🔗 Svetness. (n.d.). Fueling the Body for Flexibility

Turmeric and Curcumin

Turmeric is a spice that contains curcumin, a natural compound with powerful anti-inflammatory effects. It's commonly used in supplement form to relieve joint pain and stiffness. For people healing from injuries, curcumin can help reduce swelling and improve movement【Zohar Yoga Flex, n.d.】.

🔗 Zohar Yoga Flex. (n.d.). Top 5 Supplements for Flexibility

Magnesium for Muscle Function

Magnesium helps muscles contract and relax smoothly. It also supports energy production and nerve function. Without enough magnesium, cramps and spasms are more likely, especially after exercise or physical trauma【BetterYou, n.d.】.

🔗 BetterYou. (n.d.). Four Essential Supplements

Bone Health: The Importance of Vitamins D, K, and C

Vitamin D

Vitamin D is necessary for calcium absorption, which is key for building strong bones. Low vitamin D levels are linked to brittle bones and reduced mobility. Fatty fish, egg yolks, and sunlight exposure are great sources of vitamin D【TXMAC, n.d.】.

🔗 TXMAC. (n.d.). Enhancing Joint Flexibility and Movement Naturally

Vitamin K

Vitamin K works alongside vitamin D to support bone structure and prevent fractures. It also helps prevent calcium from being deposited in soft tissues instead of bones. Leafy greens like spinach and kale are good sources【Mobility Bone and Joint, n.d.】.

🔗 Mobility Bone and Joint. (n.d.). Joint Health After Menopause

Vitamin C

Vitamin C helps produce collagen and supports tissue repair. It’s found in citrus fruits, strawberries, and bell peppers, making it easy to include in daily meals【Dr. Pramod Bhor, n.d.】.

🔗 Dr. Pramod Bhor. (n.d.). Joint Health at Any Age

Joint Supplements: Glucosamine, Chondroitin, and Hydration

Glucosamine and Chondroitin

These two natural compounds are often taken together to support joint cushioning and cartilage health. They may slow cartilage breakdown and help relieve joint discomfort in people with osteoarthritis or injury history【Voltarengel, n.d.】.

🔗 Voltarengel. (n.d.). Mobility, Flexibility, Joint Support

Water and Joint Lubrication

Staying hydrated is one of the simplest and most effective ways to support flexibility. Water lubricates joints and helps transport nutrients to cells, making it vital for tissue repair and flexibility【Spinal Rehab and Chiro Center, n.d.】.

🔗 Spinal Rehab and Chiro Center. (n.d.). Enhancing Joint Flexibility

Clinical Observations from Dr. Alexander Jimenez: Dual-Scope Recovery for Injuries

Dr. Alexander Jimenez, DC, APRN, FNP-BC, is a dual-licensed chiropractor and nurse practitioner based in El Paso, Texas. He specializes in treating people who have experienced injuries from work, sports, or motor vehicle accidents. His approach combines chiropractic care and medical diagnostics to create individualized recovery plans that treat the root cause of pain.

Dr. Jimenez uses a dual-scope assessment model that includes advanced imaging (such as MRIs and CT scans), functional movement exams, and clinical correlation of injury patterns. This model allows him to pinpoint the exact cause of pain and develop personalized treatment plans that include nutritional therapy, physical rehabilitation, chiropractic adjustments, and supplementation.

He also helps patients manage the legal side of personal injury cases. By providing medically and legally valid documentation, Dr. Jimenez supports patients throughout the claims process—offering both physical recovery and legal peace of mind.

🔗 Dr. Alexander Jimenez Clinical Observations
🔗 LinkedIn Profile – Dr. Jimenez
🔗 Facebook Video
🔗 Instagram Reel
🔗 Three Best Rated Post
🔗 Threads Post
🔗 Pinterest

Integrative Recovery: Chiropractic Care, Massage, Acupuncture, and More

Chiropractic Care

Chiropractic adjustments realign the spine and improve nervous system function. This can relieve joint pressure, increase mobility, and reduce pain from injuries or overuse.

Massage Therapy

Massage improves blood flow, relaxes muscles, and promotes healing. It’s especially useful after physical trauma or surgery. It also helps reduce stress, which can affect flexibility and movement.

Acupuncture

Acupuncture uses fine needles to stimulate energy points and reduce inflammation. It is often used to improve flexibility, reduce pain, and speed up recovery in both acute and chronic injury cases.

Functional and Integrative Medicine

Integrative medicine considers the whole person—body, mind, and environment. Functional testing identifies nutrient deficiencies, food sensitivities, and other hidden causes of pain or inflammation. Nutritional guidance and supplementation are often used alongside hands-on therapies for complete healing.

Final Thoughts: Nutrition and Supplementation for Lifelong Flexibility

Flexibility and mobility don’t just depend on exercise. They’re also shaped by what we put into our bodies. A healthy diet rich in anti-inflammatory foods and strategic supplements can improve joint cushioning, muscle recovery, and tissue repair. This is especially important for people healing from personal injuries, surgeries, or chronic conditions.

Dr. Jimenez’s dual-scope, integrative approach blends chiropractic care, functional medicine, and legal-medical support for full-spectrum recovery. Whether you're dealing with a recent injury or looking to maintain your mobility long-term, focusing on nutrition is a smart place to start. Always consult a licensed healthcare provider, chiropractor, or registered dietitian before starting new supplements or making major dietary changes. This is especially important if you have underlying health conditions or are taking prescription medications.

Balancing Body and Metabolism | El Paso, TX

References

BetterYou. (n.d.). Four essential supplements for joint health and flexibility. BetterYou. https://betteryou.com/blogs/everyday-health/four-essential-supplements-for-joint-health-and-flexibility

Dr. Pramod Bhor. (n.d.). How can you maintain joint health and mobility at any age?. DrPramodBhor.com. https://drpramodbhor.com/how-can-you-maintain-joint-health-and-mobility-at-any-age

Lemalab. (n.d.). The flexibility diet. Lemalab. https://www.lemalab.co/blogs/journal/the-flexibility-diet

Mobility Bone and Joint. (n.d.). A guide to joint health after menopause. MobilityBoneAndJoint.com. https://mobilityboneandjoint.com/a-guide-to-joint-health-after-menopause

Nature’s Best. (n.d.). What food can support flexibility and mobility? Nature’s Best. https://www.naturesbest.co.uk/our-blog/what-food-can-support-flexibility-and-mobility

Nutrition X. (n.d.). How can athletes stay injury-free? NutritionX. https://www.nutritionx.co.uk/nutrition-hub/supplements/how-can-athletes-stay-injury-free

Spinal Rehab and Chiro Center. (n.d.). Enhancing joint flexibility and movement naturally. SpinalRehabAndChiroCenter.com. https://spinalrehabandchirocenter.com/enhancing-joint-flexibility-and-movement-naturally

StretchIt. (n.d.). Nutrition and flexibility: How your diet affects your ability to stretch and move. StretchIt. https://stretchitapp.com/blog/nutrition-and-flexibility

Svetness. (n.d.). Simple at-home exercises to improve flexibility. Svetness. https://www.svetness.com/blogs/simple-at-home-exercises-to-improve-flexibility

TXMAC. (n.d.). Enhancing joint flexibility and movement naturally. TXMAC. https://txmac.net/enhancing-joint-flexibility-and-movement-naturally

Voltarengel. (n.d.). Mobility, flexibility & joint support supplements. Voltarengel. https://www.voltarengel.com/dietary-supplements/mobility-flexibility-joint-support

Zohar Yoga Flex. (n.d.). Top 5 essential supplements to maximize flexibility training results. ZoharYogaFlex. https://www.zoharyogaflex.com/post/top-5-essential-supplements-to-maximize-flexibility-training-results

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, and physical medicine, as well as wellness, sensitive health issues, and 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 the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for injuries or disorders affecting the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that relate to and directly or indirectly support our clinical scope of practice. Our office has made a reasonable attempt to provide supportive citations and identified relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.

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

Email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Distracted driving is one of the leading causes of motor vehicle accidents (MVAs) across the United States. While most people associate distractions with texting or adjusting the radio, eating while driving is an equally dangerous habit. Consuming food while driving divides a driver’s attention, delays reaction time, and increases the risk of losing control. Foods that are greasy, messy, require two hands, or are served hot and spillable pose the greatest threats. This blog post examines the risks of eating while driving, the types of foods to avoid, how these distractions can lead to severe injuries, and how integrative medicine and chiropractic care can support recovery.

Why Eating While Driving Is Dangerous

Eating while driving falls under the category of distracted driving. It can involve all three types of distraction:

• Visual: Taking your eyes off the road to grab a bite

• Manual: Removing one or both hands from the steering wheel

• Cognitive: Shifting your mental focus from driving to eating

This multi-level distraction makes eating while driving especially risky. According to research, eating or drinking while driving increases the risk of a crash by 80% (Farrin Law, n.d.).

Even seemingly harmless snacks, such as a granola bar or a fast-food sandwich, can cause significant distraction. When a driver spills food, their natural reaction is to clean it up—an instinct that may take their eyes and hands away from the road.

Citation: Farrin Law. (n.d.). Eating while driving increases crash probability by 80%

The Most Dangerous Foods to Eat Behind the Wheel

According to several studies, specific food items are particularly hazardous when consumed while driving. These foods often require two hands, are greasy or messy, and may be served so hot that they can cause burns or spills.

Some of the most dangerous foods include:

• Tacos: These often fall apart, dropping contents onto the driver

• Fried chicken: Greasy fingers can easily slip off the wheel

• Burgers: Require two hands and are messy to handle

• Chili and soups: Hot and prone to spilling

• Coffee and soft drinks: Can spill quickly and cause burns or a mess

Even items like powdered donuts can coat the fingers, causing the driver to become distracted while trying to clean up the mess.

Citation: Reliable Plant. (n.d.). 10 most dangerous foods to eat while driving

Why Greasy and Messy Foods Are a Hazard

Greasy foods such as burgers, pizza, or fried chicken leave residue on the hands, which can reduce grip on the steering wheel. This greasy film becomes a safety issue if the driver needs to make quick steering corrections. Additionally, messy foods often require the use of napkins or attention to avoid spillage, further reducing focus.

Food spills can also cause panic. For example, if hot coffee spills in your lap, your reflexes may cause you to jerk the wheel—potentially swerving into another lane or off the road. In these moments, the brain prioritizes the spill over safe driving.

Citation: McCoy & Sparks. (n.d.). Eating while driving: Is it dangerous?

Foods That Require Two Hands

Foods that require two hands to eat should never be consumed while driving. These include large burritos, subs, or items with extensive packaging, such as fast food meals. Even something as seemingly simple as peeling a banana or opening a granola bar wrapper can divert attention for several seconds.

A study conducted by The Zebra found that 70% of drivers admit to eating while driving, yet many are unaware of the risks involved. Unwrapping food, balancing containers, or holding large items forces drivers to sacrifice steering control.

Citation: The Zebra. (n.d.). Dangerous meals while driving

The Legal and Financial Consequences of Eating While Driving

In many states, eating while driving can be classified as distracted driving, which can result in traffic citations, increased insurance premiums, and civil liabilities. Insurance companies often raise premiums for drivers who have accidents associated with distracted driving behavior.

If an accident results in injury due to eating while driving, the at-fault driver may face legal consequences, including paying for medical expenses, attorney fees, and property damage. These costs can be financially devastating, especially if the case escalates to litigation.

Citation: Winters & Yonker. (n.d.). How common are car accidents due to eating while driving?

Injuries Caused by Eating-Related MVAs

Motor vehicle accidents linked to distracted driving often cause:

• Whiplash

• Herniated discs

• Cervical spine trauma

• Nerve impingement

• Chronic neck and back pain

These injuries may not manifest immediately but can lead to long-term mobility issues and pain. Chiropractic care, physical therapy, and integrative medical approaches are often needed to address these musculoskeletal injuries.

Citation: CB Law Group. (n.d.). Ways eating food increases chances of car accident

How Chiropractic and Integrative Medicine Can Help

Dr. Alexander Jimenez, DC, APRN, FNP-BC, offers a unique, dual-scope approach to treating individuals involved in auto accidents. As both a nurse practitioner and chiropractor in El Paso, he combines medical diagnostics and holistic care to address the root causes of injury.

Dr. Jimenez utilizes advanced imaging techniques, functional assessments, and integrative treatments that restore alignment, reduce inflammation, and support nervous system recovery. His ability to bridge chiropractic and nurse practitioner services ensures that patients receive both clinical care and the necessary documentation for legal claims.

Many patients experiencing back and neck pain due to distracted driving accidents benefit from Dr. Jimenez’s multidisciplinary strategies, which may include:

• Chiropractic adjustments

• Soft tissue therapy

• Nutritional counseling

• Physical therapy

• Neurological screenings

Citation: Dr. Alex Jimenez. (n.d.). dralexjimenez.com

Conclusion: Eat Before or After Driving

The safest solution to prevent food-related distracted driving is simple: eat before or after your trip. If you're hungry, take a break. Stopping for 10 minutes to enjoy a snack safely can prevent a lifetime of regret from a serious or fatal accident. Prioritize your safety and the safety of others on the road.

Avoid foods that are greasy, hot, messy, or require two hands to eat. Recognize the true cost of distracted driving—which includes physical injury, legal consequences, and long-term health effects. If you or a loved one has suffered an injury caused by a distracted driver, seek care from professionals like Dr. Jimenez, who specializes in both medical recovery and legal documentation.

Understanding Long-Lasting Injuries

References

CB Law Group. (n.d.). Ways eating food increases chances of car accident. https://cblawgroup.com/ways-eating-food-increases-chances-of-car-accident/

Dr. Alex Jimenez. (n.d.). Dralexjimenez.com. https://www.dralexjimenez.com/

Farrin Law. (n.d.). Eating while driving increases crash probability by 80%. https://www.farrin.com/blog/eating-while-driving-increases-crash-probability-80/#:~:text=Slower%20Reaction%20Times,%2C%20we%20mean%20got%20slower.

McCoy & Sparks. (n.d.). Eating while driving: Is it dangerous?. https://www.mccoyandsparks.com/blog/eating-while-driving-is-it-dangerous/#:~:text=Most%20Dangerous%20Foods%20to%20Eat,Fried%20chicken

Reliable Plant. (n.d.). 10 most dangerous foods to eat while driving. https://www.reliableplant.com/Read/18890/10-most-dangerous-foods-to-eat-while-driving

The Zebra. (n.d.). Dangerous meals while driving. https://www.thezebra.com/resources/driving/dangerous-meals-while-driving/#:~:text=Although%20every%20meal%20consumed%20behind,foods%20to%20eat%20while%20driving.

Winters & Yonker. (n.d.). How common are car accidents due to eating while driving?. https://www.wintersandyonker.com/blog/how-common-are-car-accidents-due-to-eating-while-driving/

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, and physical medicine, as well as wellness, sensitive health issues, and 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 the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for injuries or disorders affecting 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 made a reasonable attempt to provide supportive citations and identified relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.

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

Email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Introduction

Recovering from a motor vehicle accident (MVA) requires more than just physical therapy, rest, and pain management. Your body, having experienced trauma, is now in a state of repair, and that process demands a steady supply of nutrients. A diet tailored to recovery can significantly influence how well your body rebuilds damaged tissues, reduces inflammation, and restores lost mobility and flexibility. For victims of MVAs, especially those experiencing musculoskeletal pain, the foods they eat can directly support their journey to healing.

Dr. Alexander Jimenez, DC, APRN, FNP-BC, an experienced clinician in El Paso, Texas, has long advocated for dietary strategies that complement chiropractic and rehabilitative interventions. His dual-licensure background in traditional and functional medicine enables him to understand both the physiological healing process and the legal need for detailed documentation of injury and recovery. In this comprehensive guide, we’ll walk through what you should eat after an accident, why it matters, and how experts like Dr. Jimenez integrate nutrition into musculoskeletal recovery care.

Section 1: Why Motor Vehicle Accidents Hurt Mobility & Flexibility

Motor vehicle accidents often result in both visible and invisible injuries. The visible might include bruises, lacerations, or broken bones, but the invisible, such as whiplash, nerve impingements, and joint strain, are often more insidious and long-lasting. Even low-speed collisions can generate forces strong enough to strain soft tissue and alter spinal alignment, which in turn limits range of motion.

Whiplash, in particular, affects the cervical spine by stretching or tearing ligaments and muscles. These injuries are often missed on initial imaging but become apparent on follow-up diagnostics, such as MRI or functional musculoskeletal ultrasound. Spinal injuries and joint damage can also lead to inflammatory responses, which further restrict motion and contribute to pain and stiffness. Dr. Jimenez frequently documents mobility loss with a combination of motion palpation, range-of-motion studies, and advanced imaging.

Inflammation, a necessary part of the healing process, can become chronic if left unchecked. This chronic inflammation not only slows healing but can also contribute to the development of degenerative joint diseases like osteoarthritis. A recovery-focused diet helps control this inflammation, supports tissue repair, and restores normal function to damaged joints and muscles (Foothills Rehabilitation, 2023).

Section 2: Core Nutrients for Recovery

A comprehensive post-MVA diet should include all the macronutrients—proteins, fats, and carbohydrates—as well as essential vitamins and minerals that fuel tissue repair and immune function.

2.1 Lean Protein

Protein is the building block of all tissues. After an MVA, your body needs protein to rebuild muscles, ligaments, cartilage, and even blood vessels damaged during the trauma. Amino acids found in lean meats, eggs, dairy, and legumes are essential for creating new cells and regenerating damaged tissues. According to Apex Orthopedic Rehabilitation (2023), protein is particularly critical during the first few weeks post-injury, when the body’s metabolic demand is highest.

Examples of protein-rich foods:

• Chicken breast

• Salmon and sardines (which also offer omega-3s)

• Lean beef

• Tofu and legumes

• Greek yogurt

Dr. Jimenez recommends that MVA patients consume 20–30 grams of high-quality protein with each meal to maximize muscle protein synthesis and accelerate soft tissue healing.

2.2 Healthy Fats

While fats are often misunderstood, certain fats are crucial during recovery. Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, are known for their anti-inflammatory properties. They help reduce swelling in injured joints and tissues and also support neurological recovery in cases involving nerve irritation or concussion symptoms.

Monounsaturated fats, found in sources such as avocados, olives, and nuts, help maintain cellular membrane integrity and support hormone production, both of which are crucial for healing. The Miracle Rehab Clinic (2023) notes that healthy fats help reduce muscle soreness and speed up tissue regeneration.

2.3 Antioxidant-Rich Fruits & Vegetables

Colorful fruits and vegetables are loaded with antioxidants—compounds that fight oxidative stress, which is elevated after trauma. Vitamin C, for instance, is essential for collagen synthesis, which supports the repair of connective tissue. Vitamin A promotes epithelial repair, while vitamin E protects cell membranes from damage.

Examples:

• Blueberries (rich in anthocyanins)

• Spinach and kale (contain iron and antioxidants)

• Bell peppers (high in vitamin C)

• Tomatoes (lycopene supports immune function)

Dr. Jimenez often observes improved recovery in patients who maintain a high intake of these foods, especially when they are incorporated into a nutrient-dense smoothie or salad.

2.4 Whole Grains & Complex Carbs

During recovery, your body requires energy to support the healing process. Complex carbohydrates, such as oats, quinoa, and brown rice, provide sustained energy and help prevent the body from breaking down muscle tissue for fuel. These carbs also help regulate blood sugar levels, which can impact inflammation and fatigue levels.

Avoiding processed carbohydrates (white bread, sugary cereals, soda) is key, as they can promote inflammation and delay recovery.

2.5 Minerals & Micronutrients

Certain trace minerals are essential for enzymatic reactions involved in the healing process. Calcium and vitamin D work together to rebuild bone, while zinc is necessary for tissue growth and immune response. Magnesium helps regulate muscle contractions and nerve function.

Sources:

• Dairy (calcium)

• Shellfish and legumes (zinc)

• Nuts and seeds (magnesium)

• Fortified cereals (vitamin D)

Dr. Jimenez includes these nutrients in post-MVA dietary plans and reinforces their use in clinical documentation to support insurance claims.

Section 3: Building the Recovery Plate

Putting this nutritional knowledge into practice is essential. Each meal should include:

• A source of lean protein

• Healthy fats

• At least two servings of fruits and vegetables

• A serving of whole grain

• Plenty of hydration

Example meals include:

• Grilled salmon over quinoa with sautéed kale and citrus salad

• Roasted chicken with sweet potatoes and steamed broccoli

• Veggie-packed lentil soup with avocado toast on whole-grain bread

Snacks can include:

• Boiled eggs

• Greek yogurt with blueberries

• Hummus with carrots

Dr. Jimenez advises MVA patients to eat every 3–4 hours to maintain consistent energy levels and avoid muscle catabolism. He also encourages preparing meals in advance to avoid relying on processed foods, which can aggravate inflammation.

Section 4: Target Foods to Supercharge Injury Healing

According to ResPMR (2024), several foods are considered “power foods” for injury recovery:

• Blueberries: High in antioxidants that combat inflammation

• Salmon: Packed with omega-3s for muscle and joint repair

• Turmeric & Ginger: Natural anti-inflammatories that help manage pain

• Bone Broth: High in collagen, which supports joint and connective tissue healing

• Leafy Greens: Rich in folate and vitamin K

• Nuts and Seeds: Supply healthy fats and magnesium

These foods can be blended into smoothies, cooked into soups, or added to salads for a delicious and healing diet plan. Dr. Jimenez notes that patients who consume these foods regularly report less stiffness and a faster return to activity.

Section 5: Staying Hydrated & Limiting Harmful Intakes

Hydration is just as critical as solid food intake. Water facilitates nutrient transport, reduces swelling, and supports joint lubrication. Electrolyte-rich beverages, especially those with potassium and magnesium, help prevent cramping and fatigue.

Drink:

• Water (8–10 cups/day minimum)

• Coconut water

• Herbal teas (especially ginger or turmeric)

Avoid:

• Sugary sodas

• Alcohol (inhibits healing)

• Caffeine in excess (dehydrates tissues)

Processed foods and high-sugar snacks may increase inflammation and contribute to fatigue. Dr. Jimenez often includes a nutrition elimination trial in patient care plans to assess dietary impact on inflammation markers such as C-reactive protein (CRP).

Section 6: The Dr. Alexander Jimenez Advantage

In El Paso, Dr. Jimenez is widely recognized for his ability to synthesize medical and legal evidence to support patient recovery. Using advanced imaging like MRI and diagnostic ultrasound, he identifies subtle yet clinically significant injuries. These include ligamentous injuries, early degenerative disc signs, and fluid buildup—all of which may not appear on standard X-rays.

His clinic employs dual-scope diagnostic models—combining chiropractic assessments with functional medicine labs—to create a 360-degree view of recovery. Dietary interventions are documented not only for health purposes but also as legal proof that comprehensive treatment is underway.

Patients often receive personalized recovery protocols that include:

• Anti-inflammatory diet plans

• Nutritional supplements tailored to their injury

• Follow-up imaging every 4–6 weeks to assess progress

This level of documentation has helped many patients validate their medical needs for insurance, legal cases, and long-term rehabilitation.

Section 7: Sample 7-Day Recovery Meal Plan

Day 1:

• Breakfast: Spinach smoothie with Greek yogurt, berries, flax

• Lunch: Grilled chicken quinoa bowl with kale and sweet potato

• Dinner: Salmon, wild rice, steamed broccoli

Day 2:

• Breakfast: Veggie omelet with avocado toast

• Lunch: Turkey and hummus wrap with side salad

• Dinner: Stir-fry tofu with bell peppers and brown rice

(Continue through Day 7 with similar variety)

Section 8: Lifestyle & Legal Nutrition Tips

Track your meals and physical changes using a food diary or app. Note any improvements in pain, energy, and mobility. Share these with your provider.

Request documentation of your dietary plan and nutritional therapy from your healthcare provider or clinic. This can be vital if you are pursuing compensation or legal action.

Dr. Jimenez emphasizes that diet is an integral part of a medically necessary recovery protocol, and his team ensures that all records accurately reflect the nutritional dimension of care.

Conclusion

A strategic post-MVA diet can be the difference between prolonged pain and a faster, stronger recovery. By focusing on anti-inflammatory, tissue-repairing nutrients, you give your body the tools it needs to heal. With the guidance of experienced providers like Dr. Alexander Jimenez, who aligns medical care with legal needs, you can rest assured that every step, from your meals to your MRIs, is part of a documented journey toward wellness.

Chiropractic Care After an Injury

References (APA 7 Format)

• Apex Orthopedic and Sports Rehabilitation. (2023). Car accident recovery guide. https://www.apexosn.com/car-accident-recovery-guide

• Foothills Sports Medicine & Physical Therapy. (2023). Nutrition for injury recovery. https://foothillsrehab.com/blog/nutrition-for-injury-recovery

• Miracle Rehab Clinic. (2023). Car accident recovery. https://www.miraclerehabclinic.com/blog/car-accident-recovery

• ResPMR. (2024). Tantalizing & powerful foods to supercharge injury recovery. https://respmr.com/tantalizing-powerful-foods-to-supercharge-injury-recovery

• Driving Force Company. (2024). MVA-related material. https://storage.googleapis.com/msgsndr/f7MqhebiCT4QYAjutsvR/media/67227299a7b047e8c4ea40fa.pdf

• Jimenez, A. (2024). Clinical articles and patient care protocols. https://www.dralexjimenez.com/, https://www.linkedin.com/in/dralexjimenez/, https://www.elpasochiropractorblog.com/

When you don't have breadcrumbs or want to try something else, what are healthy substitutes for breadcrumbs that may yield similar results without sacrificing flavor or texture?

Bread Crumbs

Various recipes call for bread crumbs. Adding bread crumbs to sauces and other dishes helps bind and thicken wet ingredients while sprinkling bread crumbs on top of casseroles can add a crispy, crunchy texture. Individuals who follow low-carb or gluten-free meal plans or those with allergies to wheat may choose to avoid bread crumbs and dishes made with them. Wheat-free substitutes can replace bread crumbs in recipes with similar results, though the recipe may vary slightly.

Why Use Substitutes?

Individuals with food allergies or dietary restrictions may seek a substitute for bread crumbs since they may contain common allergens like wheat and gluten. Wheat is among the most common food allergies in the U.S. (Asthma and Allergy Foundation of America, 2022)

For those with allergies or sensitivities, gluten- and wheat-free bread crumbs are available to purchase at some stores, and some use alternatives out of preference. Crushing different varieties of chips, crackers, and pretzels can be used instead of bread crumbs, adding a unique flavor and texture. However, these substitutes may not be an option for recipes that call for bread crumbs to bind or thicken wet ingredients.

Nutrition

Nutrition information for 1 ounce (28.35 grams) of unseasoned bread crumbs. (USDA, FoodData Central, 2018)

• Calories - 112
• Fat - 1.5 grams
• Sodium - 208 milligrams
• Carbohydrates - 20.4 grams
• Fiber - 1.28 grams
• Sugars - 1.76 grams
• Protein - 3.8 grams

Bread products like bread crumbs can be part of a balanced diet. Guidelines recommend between 3 and 5 servings of whole grains daily for adults, including whole-wheat bread. (United States Department of Agriculture, 2025)

• The main macronutrient in bread crumbs is carbohydrates.
• Bread crumbs are usually consumed in small amounts because they are not the main ingredient.

Substitutes

Rolled Oats or Oat Flour

Oats and oat flour are often used as gluten-free alternatives to wheat in baking. Oats by weight are:

• Lower in calories
• Provide more complex carbohydrates.
• They are a richer source of dietary fiber than bread crumbs.

Like regular flour, oats can be a binder in meat-based recipes. For example, if a recipe for meatloaf or meatballs calls for bread crumbs, rolled oats or oat flour can be successfully substituted.

Ensure the oats are gluten-free for individuals with gluten allergies, celiac, or gluten sensitivity. Though oats are inherently gluten-free, they may be processed on shared equipment and exposed to cross-contamination.

Cornflakes

• Cornflakes can also add a crunchy texture to baked recipes. While corn is inherently gluten-free, cornflakes may not be. For individuals who have allergies or sensitivities, ensure you use gluten-free cornflakes. To use cornflakes, crunch them up by adding them to a ziplock bag and pressing them on the outside.

Nuts

• Try nuts like almonds, walnuts, pecans, and cashews to add crunch and nutrients to a recipe. They are rich in healthy fats, protein, vitamins, and minerals. Plain nuts are also gluten-free, but roasted nuts may contain a wheat-based coating. Be sure to read the labels before using them.

Seeds

• Seeds are a nutritious substitute.
• They offer a different crispy, crunchy texture.

Shredded Coconut

Shredded or desiccated coconut can be used for sweet or rich recipes. It is perfect for adding to baked goods, especially gluten-free varieties. The recipe may need to be adjusted slightly because coconut has more moisture than regular bread crumbs. Do a small sample first to see how the coconut works in the recipe.

Injury Medical Chiropractic & Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Hypertension? There's a Diet for That

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, and 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 they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Asthma and Allergy Foundation of America. (2022). Food allergies. https://aafa.org/allergies/types-of-allergies/food-allergies/

United States Department of Agriculture, FoodData Central. (2018). Bread crumbs, dry, grated, plain. Retrieved from https://fdc.nal.usda.gov/food-details/174928/nutrients

United States Department of Agriculture. Dietary Guidelines for Americans 2020-2025. (2020). Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf

Can bone broth help individuals with gut issues or chronic conditions like inflammatory bowel disorder?

Bone Broth Health

Bone broth is a nutrient-rich beverage made by simmering animal bones, typically from beef, chicken, or fish, in water for an extended period (24-72 hours). It can be used as a beverage or as a base for soups, stews, and sauces.

Process

• Bones are roasted or boiled to release flavor.
• Bones are placed in a pot with water, vegetables (such as onions, carrots, and celery), herbs (such as parsley and thyme), and spices.
• The mixture is simmered over low heat for a long time, allowing the bones to release their nutrients and collagen.
• The broth is strained to remove the bones and solids.

Nutrients

Bone broth is a healthy source of:

Collagen

• A protein that supports skin, hair, and joint health.

Minerals

• Including calcium, magnesium, phosphorus, and silicon.

Amino acids

• Essential for building and repairing tissues.

Bone Broth Health Benefits

While there is limited research on the health benefits, the nutrients in bone broth can be beneficial for:

• Joint health
• Bone density
• Digestion
• Gut health
• Muscle growth and recovery
• Hydration
• Reduce inflammation
• Improve skin elasticity and appearance
• Boost immune system

While research on bone broth’s benefits is still limited, it’s a nutritious and hydrating beverage that supports gut health and recovery after a tough workout. It can be drunk on its own or used in cooking. Bone broth is a delicious way to replenish electrolytes and stay hydrated, whether recovering from a flare-up or an intense workout. It is especially helpful for those dealing with gut issues or chronic conditions like inflammatory bowel disorder.

Nutrient-Rich

• Bone broth is rich in minerals, including calcium, magnesium, potassium, phosphorus, and iodine.

Joint Health

• Collagen is the main source of protein found in bones, tendons, and ligaments.
• Research suggests that collagen may support joint health, protect the tissues in joints, and improve symptoms of osteoarthritis. (Martínez-Puig D. et al., 2023)

Anti-Inflammatory

• Bone broth contains glycine and arginine, amino acids with anti-inflammatory properties.
• These amino acids also help the body produce more collagen. (Chen, S. et al., 2010) (Razak M. A. et al., 2017)

Protein-Rich

• Incorporating bone broth into one's diet can help meet protein goals.
• One cup of bone broth contains four to 20 grams of protein.

Digestion and Gut Health

• Colostrum is the first milk produced after giving birth, and some research suggests this may offer immune-boosting benefits and gut repair, but more research is needed. (Playford R. J., & Weiser M. J. 2021)
• Bone broth contains glutamine, an amino acid that can reduce inflammation in the gut, strengthen the gut lining, and maintain a healthy microbiome.
• It also contains glycine, which may help quell digestive issues such as acid reflux or GERD, though research is limited. (Wang B. et al., 2015) (Nagahama K. et al., 2012)

Many bone broths are high in sodium and may not be suitable for individuals on low-sodium diets. It is recommended that individuals consume less than 2,300 milligrams of sodium per day to support a healthy heart and reduce the risk of high blood pressure, look for other sources of sodium, and incorporate bone broth accordingly. (American Heart Association, 2024) Also, because of the polysaccharides that may leach from the cartilage and the garlic and onions usually present in the bone broth, it's not suitable for those with a digestive disorder like small intestinal bacterial overgrowth (SIBO) or individuals following a low-FODMAP diet.

What To Look For

Quality

• When possible, choose a bone broth that's grass-fed and organic.
• Quality matters because simmering the bones with water pulls all the nutrients, collagen, and protein into the broth.
• Starting with the highest quality ingredients ensures it will be as nutritious as possible.

Type

• Various types include chicken, beef, turkey, and bison varieties.

Packaging

• Bone broth comes in various packaging, including shelf-stable, frozen, or fresh.
• When selecting, consider how often it is used, how much is needed, and storage space.
• For individuals who drink bone broth daily, buying in bulk and storing it in the pantry or freezer may be more budget-friendly.

Consistency

• Generally, bone broth is a thick, slightly viscous beverage.
• Individuals who prefer a thinner liquid should try a shelf-stable broth, which is usually less gelatinous than frozen bone broths.
• Powdered bone broth is also a great option for those who prefer a lighter beverage.
• Individuals can choose a low-sodium bone broth to limit sodium intake.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Reducing Inflammation In The Body

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, 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

Martínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023). Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients, 15(6), 1332. https://doi.org/10.3390/nu15061332

Chen, S., Kim, W., Henning, S. M., Carpenter, C. L., & Li, Z. (2010). Arginine and antioxidant supplement on performance in elderly male cyclists: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 7, 13. https://doi.org/10.1186/1550-2783-7-13

Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017). Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxidative medicine and cellular longevity, 2017, 1716701. https://doi.org/10.1155/2017/1716701

Playford, R. J., & Weiser, M. J. (2021). Bovine Colostrum: Its Constituents and Uses. Nutrients, 13(1), 265. https://doi.org/10.3390/nu13010265

Wang, B., Wu, G., Zhou, Z., Dai, Z., Sun, Y., Ji, Y., Li, W., Wang, W., Liu, C., Han, F., & Wu, Z. (2015). Glutamine and intestinal barrier function. Amino acids, 47(10), 2143–2154. https://doi.org/10.1007/s00726-014-1773-4

Nagahama, K., Nishio, H., Yamato, M., & Takeuchi, K. (2012). Orally administered L-arginine and glycine are highly effective against acid reflux esophagitis in rats. Medical science monitor: international medical journal of experimental and clinical research, 18(1), BR9–BR15. https://doi.org/10.12659/msm.882190

American Heart Association. Association, A. H. (2024). Lifestyle & Risk Reduction, High Blood Pressure. https://www.heart.org/-/media/files/health-topics/answers-by-heart/why-should-i-limit-sodium.pdf

Can many individuals with sleep issues incorporate natural botanicals to get a good night’s sleep and reduce stress?

Why Sleep Is Important?

Often, many people are constantly on the move and trying to find ways to rest and relax; however, in today’s world, many individuals are still experiencing various sleep issues that are not fulfilling them to achieve the full 8 hours of restful sleep. How often have you experienced fatigue throughout the day due to staying up late working on a project? Do you doom scroll on your phone while lying in bed at night that you accidentally stayed up late? Or do chronic health issues keep you up at night, which makes sleep difficult? When it comes to understanding why sleep is important, many people do not realize that sleep plays a huge role in cognitive functioning, mental health, and creativity. (Charest & Grandner, 2020) When environmental factors start to impact the body over time, it can lead to the development of sleep disorders. Environmental factors like stress can affect the circadian rhythm, causing dysregulation and sleep disorders. (Agorastos & Olff, 2021) However, there is some good news: there are various natural ways to help relax the body, get the full recommended amount of sleep without medications, and even help many people stay asleep longer. We associate with certified medical providers who inform our patients of the benefits of getting the full recommended amounts of sleep to reduce the stress affecting the body. While asking important questions to our associated medical providers, we advise patients to integrate natural ways to reduce stress and sleep disorders to ensure proper sleeping habits. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

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*

Individuals dealing with fibromyalgia can find natural remedies to reduce the pain-like symptoms and provide relief to their bodies?

Introduction

When it comes to the immune system in the human body, it is the number one defender in healing the body naturally from chronic illness or injuries to which the host has succumbed. When the body is dealing with unwanted pathogens, the immune system sends out inflammatory cytokines to attach to the affected area, allowing the healing process to take effect. However, when environmental factors or pathogens develop inside the body over time, the immune system can become confused and begin to attack healthy cells; when this happens, the body can develop autoimmune diseases. This causes chronic issues and overlapping risk profiles to develop and cause the body to succumb to pain and discomfort. Autoimmune diseases like fibromyalgia can affect the various muscles in the body and cause a person to be in tremendous amounts of pain. Luckily, there are different natural remedies to dampen the pain-like effects of fibromyalgia. In today’s article, we are looking at the impact of fibromyalgia on the body and how various natural remedies can help reduce fibromyalgia flare-ups. We discuss with certified medical providers who inform our patients how fibromyalgia can affect the body and be correlated with pain-like symptoms. While asking informed questions to our associated medical providers, we advise patients to incorporate various natural remedies to reduce the chances of fibromyalgia causing more issues in the body. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.

How Fibromyalgia Affects The Body

Have you been dealing with pain and discomfort in different areas of your body? Do you feel exhausted throughout the day despite having a good night’s rest? Or have you been dealing with constant migraines that you would rather stay in bed all day? Many pain-like scenarios are associated with musculoskeletal conditions that can affect the entire body through painful sensations. However, musculoskeletal conditions have a casual relationship with not only environmental factors but also with autoimmune diseases like fibromyalgia. Now, fibromyalgia is characterized by chronic and widespread musculoskeletal pain and can be associated with hypersensitivity processing to pain in the brain. (Siracusa et al., 2021) This is because many factors like genetics, environmental, hormonal, neural, and immunological are all associated with fibromyalgia and can cause the neuron signals to be haywire and hypersensitive to the body. (Garcia Rodriguez & Abud Mendoza, 2020) When that happens, the body begins to experience musculoskeletal pain-like symptoms like muscle-joint stiffness and fatigue that can cause the vagus nerve to be in a constant hyperactive state in the body.

Additionally, since fibromyalgia is an autoimmune disease, the role of the immune system and inflammation also come into play as the body produces altered levels of pro-inflammatory cytokines to dysregulate neuro-sensitizing molecules and affect the small nerve fibers in the body (Clauw et al., 2024). Unfortunately, when doctors diagnose fibromyalgia, comorbidities can cause overlapping risk profiles in the body. Fortunately, there are numerous treatments and natural remedies available to reduce and manage pain-like symptoms associated with fibromyalgia.

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*

Pain often shows up as tight muscles, sore trigger points, nerve “zings,” poor sleep, and slow recovery. In the clinic, I (Dr. Alexander Jimenez, DC, APRN, FNP-BC) commonly see that when patients are stressed, underslept, training hard, or healing after injury, their bodies can shift into a “guarding” pattern—muscles stay braced, joints move poorly, and irritation feels louder than it should. In those cases, magnesium basics (diet first, then the right supplement type if needed) can be a simple “support lever” alongside chiropractic adjustments, soft-tissue work, rehab exercise, and lifestyle care. North Myrtle Beach Chiropractic+2Everybodys Chiropractic Delaware+2

Magnesium is involved in hundreds of body reactions and supports muscle and nerve function, energy production, and recovery. Dietary magnesium absorption is often only partial, and supplement absorption varies by form—some dissolve and absorb better than others. Office of Dietary Supplements+1

The quick answer (how most people choose)

If your main goal is pain relief, these are the most common “top picks” used in integrative chiropractic settings:

• Magnesium Malate → best match when pain is paired with fatigue/low energy or chronic achiness (often discussed for fibromyalgia-style soreness). Healthline+3Team Red, White & Blue+3Sonoma Sports & Family Chiropractic+3

• Magnesium Glycinate → best match when pain is paired with stress, poor sleep, muscle tension, or nerve sensitivity (calming/relaxation support). Trace Minerals+3Drugs.com+3Mayo Clinic McPress+3

• Topical Magnesium (Chloride “oil” or Sulfate/Epsom salt baths) → best match when you want localized soothing (especially after workouts or a rough day). Just know that skin absorption is inconsistent, and the evidence is mixed. Team Red, White & Blue+2Trace Minerals+2

That’s the “why” behind the practical rule many chiropractors use:

• Malate for energy + pain

• Glycinate for calm + nerves

• Topical for targeted muscle comfort Everybodys Chiropractic Delaware+2Team Red, White & Blue+2

Why magnesium can matter for pain (simple physiology)

Magnesium supports pain relief in a few practical ways:

• Muscle relaxation: Muscles need mineral balance to contract and relax smoothly. Low magnesium can show up as cramps, tightness, spasms, and “won’t-let-go” muscles. Office of Dietary Supplements+1

• Nerve signaling support: Magnesium helps regulate nerve excitability and signaling, which matters when symptoms feel “electric,” twitchy, or hypersensitive. Trace Minerals+1

• Energy (ATP) support: Magnesium is tied to cellular energy production. When people feel drained, their pain tolerance and recovery often get worse. Office of Dietary Supplements+1

• Inflammation and recovery context: Some chiropractic-centered resources highlight magnesium as supportive for recovery and muscle soreness, especially when paired with movement and hands-on care. Sonoma Sports & Family Chiropractic+2Sante Chiropractic+2

Important reality check: magnesium is not a “magic pain cure.” Evidence for magnesium in specific chronic pain conditions can be mixed, and results depend on whether someone is actually low, what form they use, and what the real root cause is. PMC

Magnesium Malate for pain + fatigue (and “fibromyalgia-type” aches)

Magnesium malate is magnesium bound to malic acid (malate). Malic acid is involved in energy pathways, which is why malate is commonly chosen when pain comes with fatigue, heavy muscles, or low stamina. Healthline+2Team Red, White & Blue+2

When chiropractors commonly consider malate

Malate is often discussed for:

• Muscle aches paired with fatigue

• Chronic pain patterns

• People who feel “dragged down” and sore Sonoma Sports & Family Chiropractic+2Everybodys Chiropractic Delaware+2

What the research tone sounds like

You’ll see many sources describe malate as well absorbed and a reasonable option for restoring magnesium levels. Healthline+2Nebraska Medicine+2

For fibromyalgia specifically, magnesium has been studied, but results are not consistently strong. A Cochrane review (high-quality evidence approach) found no clear benefit for magnesium in fibromyalgia symptoms overall (based on available trials).

What that means in real life:
Malate can still be a smart trial for the right person—especially if they’re low in magnesium or clearly crampy/tight—just don’t oversell it as a guaranteed fibromyalgia fix.

Malate “fit check” (who it fits best)

• You wake up tired and sore

• You feel “muscle fatigue” easily

• You want magnesium support but don’t want a laxative effect Nebraska Medicine+1

Magnesium Glycinate for calming, tension, and nerve pain patterns

Magnesium glycinate is magnesium bound to glycine (an amino acid associated with calming/sleep support in many discussions). Clinically, glycinate is popular because it’s often described as highly bioavailable and gentler on digestion than some other forms. Drugs.com+2Mayo Clinic McPress+2

When chiropractors commonly consider glycinate

Glycinate is commonly chosen when pain is tied to:

• Muscle tension and tightness

• Stress physiology (wired but tired)

• Sleep trouble

• Nerve irritation patterns (tingling, burning, hypersensitive discomfort) North Myrtle Beach Chiropractic+2Everybodys Chiropractic Delaware+2

Many chiropractic resources specifically state that glycinate can support muscle relaxation and may help patients “hold” adjustments better when muscle guarding is a major part of the problem. North Myrtle Beach Chiropractic+1

Glycinate “fit check” (who it fits best)

• Your pain is worse when you’re stressed.

• You clench, brace, or feel constant tightness.

• You want “calm” support for the nervous system at night Drugs.com+2Mayo Clinic McPress+2

Topical magnesium: chloride “oil” and sulfate/Epsom salt baths

Topical magnesium is popular for one simple reason: it feels good for many people—especially as a warm bath, soak, or massage-style application.

Two common topical forms

• Magnesium sulfate (Epsom salt) in baths or compresses Team Red, White & Blue+1

• Magnesium chloride sprays/“oils,” sometimes used after training or before bed Team Red, White & Blue+1

The honest science note: absorption varies

A major reason topical magnesium is debated is that skin absorption is not guaranteed. A scientific review on transdermal magnesium concluded that the evidence for meaningful magnesium absorption through skin is limited and not firmly proven in a way we can rely on clinically for “correcting deficiency.” PMC

So, here’s the practical middle ground:

• Use topical magnesium as a comfort tool (local soothing + relaxation routine). Team Red, White & Blue

• If your goal is truly to raise magnesium levels in the body, oral forms and dietary sources are typically more reliable. Office of Dietary Supplements+1

How magnesium fits with chiropractic care (real-world pairing)

In integrative practice, magnesium is rarely used alone. It’s used to make the body more receptive to care:

• Adjustments + less guarding: When muscles are less tense, joints often move more freely and comfortably. North Myrtle Beach Chiropractic+2Edinburgh Chiro+2

• Soft tissue work + recovery: Magnesium support is often paired with myofascial work, stretching, and rehab exercises to reduce cramping and soreness. Sonoma Sports & Family Chiropractic+1

• Sleep + healing: Better sleep supports tissue repair, pain tolerance, and nervous system downshift—one reason glycinate is commonly chosen. North Myrtle Beach Chiropractic+2Mayo Clinic McPress+2

Dr. Jimenez's clinical observation: In injury and chronic pain cases, I commonly see that people who have poor sleep, high stress load, and muscle cramping/twitching often do better when we combine (1) consistent chiropractic and rehab, (2) nutrition basics, and (3) a well-tolerated magnesium strategy. I also see the common downside: certain forms can upset the stomach or cause loose stools in sensitive patients, so we personalize the plan rather than forcing a single “best” type for everyone. Office of Dietary Supplements+1

Safety: who should be careful (and why form matters)

Magnesium is generally safe for many adults, but it is not risk-free.

Common side effects

• Diarrhea/stomach upset (more likely with certain forms and higher doses) Office of Dietary Supplements+1

High-risk situations (talk to your clinician first)

• Kidney disease or reduced kidney function (higher risk of magnesium buildup/toxicity) Office of Dietary Supplements+1

• Multiple medications (magnesium can interfere with the absorption of some drugs) Office of Dietary Supplements+1

Medication timing issues (very common)

Magnesium can reduce absorption of certain meds, including:

• Bisphosphonates (separate dosing) Office of Dietary Supplements

• Some antibiotics (magnesium can bind in the gut; spacing matters) Office of Dietary Supplements+1

A simple dosing guardrail (general education)

The NIH fact sheet notes that the tolerable upper limit (UL) for supplemental magnesium in adults is 350 mg/day (this limit applies to magnesium from supplements/meds, not from food). Many people still use higher doses under clinician guidance for specific conditions, but that should be supervised. Office of Dietary Supplements+1

A practical “choose-your-magnesium” guide

Use this as a simple decision filter:

• Pick Magnesium Malate if you mainly want:

  • Energy support + chronic soreness help

  • “Heavy” muscle fatigue patterns Team Red, White & Blue+2Sonoma Sports & Family Chiropractic+2

• Pick Magnesium Glycinate if you mainly want:

  • Calming + muscle relaxation

  • Stress/sleep support

  • Nerve pain sensitivity support Trace Minerals+3Drugs.com+3Mayo Clinic McPress+3

• Pick Topical Magnesium (chloride or Epsom salt baths) if you mainly want:

  • Local muscle comfort as part of a recovery routine

  • A relaxing “wind-down” habit

  • (But remember: absorption is variable) Team Red, White & Blue+1

Bottom line

Magnesium can be a smart, low-drama support for pain relief when it matches the symptom pattern:

• Malate tends to fit “pain + fatigue/low energy” stories. Team Red, White & Blue+1

• Glycinate tends to fit “pain + tension/stress/nerve sensitivity + sleep issues.” Drugs.com+2Mayo Clinic McPress+2

• Topical tends to fit “I want local soothing,” with the honest caveat that absorption isn’t consistent. PMC+1

Used the right way, magnesium doesn’t replace chiropractic care—it can support your adjustments, soften muscle guarding, improve recovery, and help you move better when combined with a full plan. North Myrtle Beach Chiropractic+2Everybodys Chiropractic Delaware+2

References

• A Guide to Magnesium (Geyer, n.d.). Team RWB. Team Red, White & Blue

• Dose-dependent absorption profile of different magnesium compounds (Ates et al., 2019). Biological Trace Element Research.

• Magnesium – Health Professional Fact Sheet (NIH Office of Dietary Supplements, n.d.). Office of Dietary Supplements

• Magnesium and Fibromyalgia (Cochrane, 2021).

• Magnesium & Chiropractic: The Underrated Powerhouse for Muscle Health (Sonoma Sports & Family Chiropractic, n.d.). Sonoma Sports & Family Chiropractic

• Types of Magnesium Supplements Explained (Everybodys Chiropractic Center, 2025). Everybodys Chiropractic Delaware

• Understanding the Benefits of Magnesium Glycinate for Chiropractic Patients (North Myrtle Beach Chiropractic, n.d.). North Myrtle Beach Chiropractic

• The 10 Best Supplements for Joint and Spine Health (Santé Chiropractic, n.d.). Sante Chiropractic

• The Benefits of Magnesium Phosphate Supplements for Chiropractic Patients (Edinburgh Chiropractic Clinic, 2024). Edinburgh Chiro

• The Benefits of Magnesium Phosphate Supplements for Chiropractic Patients (Fife Chiropractic Clinic, 2024). Fife Chiro

• Types of Magnesium and Their Benefits (Hill, 2023). Healthline. Healthline

• What type of magnesium should I take? (Drugs.com, 2025). Drugs.com

• Magnesium Glycinate: Is this supplement helpful for you? (Mayo Clinic Press, 2024). Mayo Clinic McPress

• Magnesium and Nerve Pain: Choosing the Right Supplement for Relief (Trace Minerals, 2025). Trace Minerals

• Which type of magnesium is best? (Miye, 2024). MiYé

• What Is the Best Magnesium Supplement for Sore Muscles? (BuzzRx, 2023). BuzzRx

• Magnesium: Myth or Reality—A Review of “Transdermal Magnesium” (Kass et al., 2017). Nutrients. PMC

• Why Magnesium Is Important to Human Nutrition (Part 3) (Jimenez, n.d.). DrAlexJimenez.com.

• Magnesium Hype: Which Type Actually Works and Why (YouTube, n.d.). YouTube

• Magnesium Hype video (YouTube, n.d.).

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, and physical medicine, as well as wellness, sensitive health issues, and 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 the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for musculoskeletal injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable effort to provide supportive citations and to identify relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.

Herniated discs are painful. They can limit your movement and your quality of life. The good news: food can help. A disc-friendly eating pattern gives your body the protein, omega-3 fatty acids, vitamins, minerals, antioxidants, fiber, and water it needs to calm inflammation and repair tissue. In an integrative plan, nutrition works alongside chiropractic and other non-invasive care to reduce pressure on the disc, improve nerve function, and speed spinal rehab.

Why food matters when a disc herniates

A spinal disc is a cushion between two vertebrae. It is made of water, collagen, and proteoglycans. When a disc herniates, its inner gel pushes out through a tear, irritating nearby nerves. Your body then tries to repair tissue and calm inflammation. It needs raw materials and steady hydration to do this well. Eating enough protein supports collagen and connective-tissue repair. Omega-3 fats, colorful produce, and spices help turn down inflammatory signals. And drinking water helps the disc hold its shape and height because discs are mostly water. arkansasspineandpain.com+1

The disc-healing nutrition “big five”

1) Protein for repair (and collagen)

Aim for protein at every meal. Your body breaks protein into amino acids, which it uses to build collagen in discs, ligaments, and other tissues. Good options: fish, eggs, poultry, Greek yogurt, beans, lentils, and soy foods. Several clinical guides on disc care stress protein’s role in collagen production and recovery. Frisco Spinal Rehab+2Texas Back Institute+2

Easy plate idea: grilled salmon or baked tofu + quinoa + steamed broccoli.

2) Omega-3 fats to cool inflammation

EPA and DHA (found in salmon, sardines, mackerel, herring, anchovies) are long-chain omega-3s shown to reduce inflammatory markers. Plant sources (walnuts, chia, flax) add ALA, which also supports an anti-inflammatory pattern. These foods are repeatedly recommended for back and disc health. Healthline+2Integrative Pain & Spine Institute+2

Easy add-on: 1–2 tbsp ground flaxseed stirred into oatmeal or yogurt.

3) Vitamins C, D, K, plus calcium and magnesium

• Vitamin C helps your body make collagen for discs and other connective tissues. Citrus, berries, peppers, and broccoli are rich sources. Spine & Orthopedic Center

• Vitamin D and calcium support vertebral bone around the disc, improving the overall spine environment. Dairy, fortified milks, leafy greens, and sunlight/fatty fish help. arkansasspineandpain.com

• Vitamin K (leafy greens) supports bone metabolism.

• Magnesium (nuts, seeds, legumes, whole grains, leafy greens) supports muscle relaxation and normal nerve function, which can reduce spasms that tug on the spine. 417spine.com+1

Snack swap: trail mix with almonds, walnuts, and pumpkin seeds.

4) Antioxidants from fruits, vegetables, herbs, and spices

Berries, cherries, leafy greens, broccoli, tomatoes, mushrooms, peppers, turmeric, and green tea contain compounds that fight oxidative stress and quiet chronic inflammation. A colorful plant-forward pattern appears across many spine-health guides. Healthline+2Bonati Spine Institute+2

Daily goal: at least 5+ cups of produce; aim for many colors.

5) Hydration: discs are mostly water

Dehydration can make discs lose height and resilience. Water supports disc turgor (their springy cushion function) and joint lubrication. Keep a water bottle nearby and sip all day. Bonati Spine Institute

Simple target: most adults do well with ~2–3 liters/day, more with heat or exercise (adjust if your clinician advises otherwise).

Foods to lean on (and why)

• Fatty fish (2–3x/week) for omega-3s (salmon, sardines, mackerel, anchovies). Healthline

• Leafy greens (spinach, kale, arugula) for vitamins C, K, magnesium, and antioxidants. Integrative Pain & Spine Institute

• Berries and cherries for anthocyanins that dampen inflammation. Healthline

• Nuts and seeds (walnuts, almonds, chia, flax, pumpkin) for healthy fats, fiber, and magnesium; easy, spine-friendly snacks. 417spine.com

• Greek yogurt or fortified plant yogurts for protein and calcium. Orthopedic & Laser Spine Surgery

• Cruciferous vegetables (broccoli, Brussels sprouts, cauliflower) for sulforaphane and other protective compounds. Healthline

• Whole grains and legumes for fiber, steady energy, and magnesium. Orthopedic & Laser Spine Surgery

• Bone broth or gelatin-rich soups to provide collagen precursors that may support connective tissue maintenance. Integrative Pain & Spine Institute+1

Foods to limit (they can fan the flames)

Highly processed foods with refined sugar, trans fats, and excess sodium are linked with more inflammation and fluid shifts that work against recovery. Swap sodas for water or unsweet iced tea; trade fried snacks for nuts, seeds, or fruit. arkansasspineandpain.com

A simple, disc-friendly one-day menu (gluten/dairy substitutions welcome)

• Breakfast: Oatmeal cooked with chia and flax; top with blueberries and walnuts. Green tea.

• Snack: Greek yogurt (or soy yogurt) with sliced strawberries.

• Lunch: Mediterranean tuna bowl: mixed greens, cherry tomatoes, cucumbers, olives, farro/quinoa, olive oil + lemon dressing.

• Snack: Carrot sticks + hummus; a small handful of almonds.

• Dinner: Baked salmon (or baked tofu) with roasted Brussels sprouts and sweet potato.

• Evening: Bone-broth mug or ginger-turmeric tea.

• Hydration all day: Water bottle nearby; sip regularly. (Remember, discs love water.) Healthline+1

Grocery list starter (print and check off)

Produce: spinach, kale, arugula, broccoli, peppers, tomatoes, mushrooms, berries, cherries, citrus, kiwis, avocados, sweet potatoes.
Proteins: salmon, sardines, mackerel, eggs, chicken breast, Greek or soy yogurt, tofu/tempeh, lentils, black beans.
Pantry: extra-virgin olive oil, oats, quinoa, farro/brown rice, nuts (almonds, walnuts), seeds (chia, flax, pumpkin), bone broth.
Spices/teas: turmeric, ginger, garlic, cinnamon, green tea.
Hydration: still or sparkling water; avoid sugary sodas. Orthopedic & Laser Spine Surgery+2417spine.com+2

How nutrition fits with chiropractic and integrative care

Dr. Alexander Jimenez, DC, APRN, FNP-BC, emphasizes a dual-scope, integrative approach: precise diagnosis, appropriate chiropractic adjustments, soft-tissue work, exercise progressions, and lifestyle changes like nutrition and hydration. Integrative clinics often add spinal decompression, corrective exercise, bracing when indicated, acupuncture, and massage, all coordinated to lower intradiscal pressure, improve mechanics, and calm nerve irritation. Nutritional changes complement this by reducing systemic inflammation, improving tissue substrates for repair, and stabilizing weight, which reduces axial load. El Paso, TX Doctor Of Chiropractic

Practical examples of this teamwork include:

• Chiropractic adjustments to improve joint motion and reduce nerve irritation, while the patient increases omega-3s, vitamin C foods, and hydration to support disc metabolism. Healthline+1

• Decompression or traction to reduce pressure on the disc while patients maintain consistent protein intake and anti-inflammatories to supply building blocks and antioxidants. Frisco Spinal Rehab

• Exercise therapy to strengthen the core and hips, while magnesium-rich foods help reduce muscle tightness and spasms that can pull on the spine. Illinois Back Institute

Special focus nutrients and how to use them

Collagen support

Collagen gives discs and ligaments structure. You can support collagen by eating adequate protein and vitamin C–rich fruits/vegetables. Some clinicians also discuss collagen peptides or bone broth as adjuncts. If you try a collagen supplement, pair it with vitamin C foods for best synthesis. Discseel+1

Tip: a small glass of citrus juice with a collagen-rich broth, or a protein-rich meal, checks both boxes. Spine & Orthopedic Center

Magnesium for muscle comfort

Cramping, guarding, and spasms often surround an injured disc. Magnesium-rich foods—leafy greens, nuts, seeds, legumes, whole grains—support normal muscle and nerve function. Some sources discuss topical or oral magnesium; speak with your clinician if you have kidney disease or are on medications. Illinois Back Institute

Anti-inflammatory pattern, not a single “magic” food

The goal is a pattern: seafood or plant proteins, leafy greens daily, a rainbow of produce, nuts/seeds, whole grains, and water. This aligns with major anti-inflammatory lists and spine-health recommendations. Healthline+2Orthopedic & Laser Spine Surgery+2

Frequently asked questions

Do I need to go low-carb?
Not necessarily. Choose fiber-rich carbs like oats, quinoa, brown rice, beans, and fruit. They stabilize energy and support a healthy gut, which also influences inflammation. Orthopedic & Laser Spine Surgery

Is dairy okay?
If tolerated, yogurt and kefir provide protein, calcium, and helpful bacteria. If not, try fortified soy or almond yogurt/milk for calcium and vitamin D. Orthopedic & Laser Spine Surgery

What about supplements?
Food first. If blood tests show low vitamin D, your clinician may suggest a supplement. Collagen peptides and fish oil are sometimes used. Always discuss dosing and interactions. Discseel

Can hydration really change my back pain?
Hydration is not a cure-all, but discs are water-heavy structures. Adequate daily fluid intake helps maintain disc height and joint lubrication. Many spine centers call this out as a simple, high-reward habit. Bonati Spine Institute

Sample 7-day, spine-smart meal ideas (mix and match)

Day 1:

• Breakfast: Oats + chia + blueberries; green tea.

• Lunch: Lentil-veggie soup; side salad with olive oil.

• Dinner: Salmon, Brussels sprouts, sweet potato. Healthline

Day 2:

• Breakfast: Greek yogurt with strawberries and walnuts.

• Lunch: Turkey-avocado whole-grain wrap with spinach.

• Dinner: Tofu stir-fry with broccoli, bell peppers, brown rice. Orthopedic & Laser Spine Surgery

Day 3:

• Breakfast: Smoothie (spinach, banana, flax, soy milk).

• Lunch: Sardine salad on arugula with olives and tomatoes.

• Dinner: Chicken thigh, roasted cauliflower, quinoa. Healthline

Day 4:

• Breakfast: Eggs with sautéed kale; orange.

• Lunch: Bean-and-barley chili; cabbage slaw.

• Dinner: Shrimp and veggie sheet pan; farro. Orthopedic & Laser Spine Surgery

Day 5:

• Breakfast: Overnight oats with chia and cherries.

• Lunch: Tuna-white bean salad; mixed greens.

• Dinner: Turkey meatballs, tomato-mushroom sauce, spaghetti squash. Healthline

Day 6:

• Breakfast: Yogurt parfait with pumpkin seeds and raspberries.

• Lunch: Quinoa-chickpea bowl; broccoli; tahini-lemon drizzle.

• Dinner: Mackerel, asparagus, wild rice. Healthline

Day 7:

• Breakfast: Bone-broth mug + avocado toast on whole grain.

• Lunch: Mediterranean power salad (greens, peppers, cucumbers, hummus, olive oil).

• Dinner: Baked tofu or salmon; roasted carrots; lentils. Discseel

Hydrate generously every day. Carry a refillable bottle. Bonati Spine Institute

What a full integrative plan can look like

A coordinated plan often includes:

• Chiropractic care (spinal adjustments, mobilization) to improve joint mechanics and reduce nerve irritation.

• Soft-tissue therapy (myofascial release, instrument-assisted methods) to reduce guarding.

• Therapeutic exercise (core, hips, posture) to stabilize the spine.

• Non-invasive decompression to reduce intradiscal pressure when appropriate.

• Lifestyle: anti-inflammatory diet, hydration, sleep, and stress management.

Dr. Jimenez’s integrative clinic model includes careful evaluation, imaging when clinically indicated, personalized care plans, and nutrition counseling as part of spine recovery. Nutrition is not an add-on—it is a pillar that supports each therapy. El Paso, TX Doctor Of Chiropractic

Quick checklist you can start today

1. Protein every meal (palm-size portion). Frisco Spinal Rehab

2. Omega-3 fish 2–3x/week or discuss fish oil with your clinician. Healthline

3. 5+ cups of produce/day, especially berries and greens. Healthline

4. Nuts/seeds daily for magnesium and healthy fats. 417spine.com

5. Hydrate: keep a water bottle handy and sip throughout the day. Bonati Spine Institute

6. Limit ultra-processed, sugary, and fried foods. arkansasspineandpain.com

Bottom line

Food will not “pop” a disc back in place, but it creates the conditions for healing: less inflammation, better tissue-building blocks, and adequate hydration. Combine this with chiropractic and integrative care, gentle movement, and sleep, and you give your spine the best chance to recover well. Healthline+2Bonati Spine Institute+2

What Causes Disc Herniation? | El Paso, Tx

References

• Arkansas Spine and Pain. (2025, April 7). A guide to nutrition for degenerative disc disease. arkansasspineandpain.com

• Bonati Spine Institute. (2018/2021). 5 best foods for your spine health. Bonati Spine Institute

• Community Chiropractic & Acupuncture of Park Slope. (n.d.). Eating for herniated discs. Park Slope Chiropractic & Acupuncture

• DiscSeel. (n.d.). Herniated disc: Natural treatment. Discseel

• Elite Spine & Orthopedics. (n.d.). Eating the right diet while healing from a disc injury. Elite Spine & Orthopedics

• Frisco Spine & Rehab. (n.d.). The best diet for spinal disc recovery and faster healing. Frisco Spinal Rehab

• Healthline. (2023, May 23). Anti-inflammatory foods to eat. Healthline

• Illinois Back Institute. (2024). Diet for low back pain: 7 best foods for relief. Illinois Back Institute

• Integrative Pain & Spine Institute. (2024–2025). What are the top 5 foods for degenerative disc disease?. Integrative Pain & Spine Institute

• Orthopedic & Laser Spine Surgery. (n.d.). What foods are good for spinal health?. Orthopedic & Laser Spine Surgery

• Spine & Wellness Centers of America. (n.d.). Nutrition for spinal health. Spine and Wellness Centers of America

• Texas Back Institute. (n.d.). Herniated disc. (Protein’s role noted in patient education.) Texas Back Institute

• 417 Spine. (n.d.). Foods that fight inflammation and support a healthy spine. 417spine.com

• Dr. Alex Jimenez, DC, APRN, FNP-BC. (n.d.). El Paso’s Premier Chiropractic Clinic | Injury Medical & Pain Treatment Clinic. (Clinical observations on integrative care.) El Paso, TX Doctor Of Chiropractic