Healthy Foods

First, know that it is not crazy, and you're not alone. It is difficult for individuals to achieve health and fitness goals when they don't like to eat vegetables. Intermittent fasting, Paleo, vegan, Mediterranean, or New Nordic, almost all healthy nutrition plans require vegetable consumption to achieve optimal health. However, it is never too late to learn to enjoy vegetables. Injury Medical Chiropractic and Functional Medicine Clinic can recommend ways not just to eat vegetables because they are healthy but to truly enjoy them.

Training Oneself To Enjoy Vegetables

Everyone's taste preferences are different.

• Many individuals grew up in homes where vegetables were prepared in unappetizing ways.
• Over boiling and steaming are common preparation methods that many had experience with, including broccoli, cauliflower, asparagus, and Brussels sprouts, which made them flavorless, mushy and is where many decided they were not going to eat these foods.
• Many don't like vegetables because many have chemical compounds that make them taste bitter.
• If food intake is more packaged and less fresh, an individual's palate will be more conditioned to seek out processed food's fatty, sweet flavors.
• Some individuals may be genetically inclined to dislike vegetables.

Vegetable Purpose

Vegetables are full of nutrients that are very beneficial to the body.

• Vegetables contain antioxidants, vitamins, minerals, fiber, and phytonutrients.
• These nutrients help keep the mind and body healthy and avoid deficiencies.
• Vegetables add fiber that provides a feeling of fullness by giving volume to fill the stomach without added calories.
• This controls energy balance/calories in vs. calories out, which helps shed body fat without feeling hungry and maintain body weight.
• Vegetables feed the intestinal bacteria that help the digestive tract.
• Vegetables provide hydration that helps the fiber eliminate waste products.
• Vegetables add variety to help maintain healthy nutrition.

Branching Out

The key is to branch out incrementally. Most individuals will have a vegetable or two that they can tolerate. This could be a starting point by expanding on new variations on those tolerable vegetables that will lead to broadened taste preferences. This can be done through different cooking methods that include:

• Roasting
• Baking
• Sautéing
• Grilling

Regardless of where you're starting, there are simple ways to make the vegetable bitterness less intense, more palatable, and more enjoyable that consists of:

• Vegetable Challenge
• Vegetable Complement
• Vegetable Cushion

Vegetable Challenge

• Pick a vegetable that you would not normally eat that requires effort to try.
• Motivate yourself to try it - health reasons, children, family, friends, etc. 
• Take a small bite; you may hate it, like it, or it has no effect.
• You at least tried it.
• Research suggests that individuals may need to try new foods many times (prepared differently) before tolerating or liking them.

Vegetable Complement

• Build on flavor perception
• Well-developed recipes have flavor harmony.
• It means pairing food with a vegetable to activate various tastes and flavors pleasing to the palate simultaneously.

Vegetable Cushion

• On the tongue are a variety of receptors that bind to the chemicals in food.
• When these receptors are activated, they send a chemical signal to the brain about the taste.
• Variations in the number and type of receptors help develop flavor preferences.
• Basic tastes - sweet, sour, spicy, salty, bitter, and umami.
• Pairing bitterness with other distinct flavors, like sweet and spicy, can develop and change the brain's perception of bland or bitter vegetables to tasty and delicious.
• Cushions for bitterness include honey, real maple syrup, sour cream, Mexican crema, hot sauce, oils, almonds, and butter used in balance to enhance and bring out flavors.

The objective is to start small and work your way to becoming more comfortable with experimenting and combining more flavors. Consultation with a professional nutritionist can help individuals get on a healthy nutrition plan that they can enjoy.

Tip From A Dietitian

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Christoph, Mary J et al. "Intuitive Eating is Associated With Higher Fruit and Vegetable Intake Among Adults." Journal of nutrition education and behavior vol. 53,3 (2021): 240-245. doi:10.1016/j.jneb.2020.11.015

Melis M, Yousaf NY, Mattes MZ, Cabras T, Messana I, Crnjar R, Tomassini Barbarossa I, Tepper BJ. Sensory perception of salivary protein response to astringency as a function of the 6-n-propylthioural (PROP) bitter-taste phenotype. Physiol Behav. 2017 Jan 24;173:163-173.

Mennella JA. Development of food preferences: Lessons learned from longitudinal and experimental studies. Food Qual Prefer. 2006 Oct;17(7-8):635-637.

Tordoff, Michael G, and Mari A Sandell. "Vegetable bitterness is related to calcium content." Appetite vol. 52,2 (2009): 498-504. doi:10.1016/j.appet.2009.01.002

Wallace, Taylor C et al. "Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake." Critical reviews in food science and nutrition vol. 60,13 (2020): 2174-2211. doi:10.1080/10408398.2019.1632258

Wieczorek, Martyna N et al. "Bitter taste of Brassica vegetables: The role of genetic factors, receptors, isothiocyanates, glucosinolates, and flavor context." Critical reviews in food science and nutrition vol. 58,18 (2018): 3130-3140. doi:10.1080/10408398.2017.1353478

Nutritionists are medical professionals in food and nutrition and work one-on-one to develop an optimal nutrition plan for their body type, age, and health conditions. They explain the right foods to eat, how different foods impact the body, and what foods to avoid. Individuals can benefit from working with a nutritionist to help achieve a healthier lifestyle through education and healthy choices.

Working With A Nutritionist

Nutritionists work with individuals to enhance their knowledge about general nutrition, food, and health. Their focus is on food behavior, which includes developing and implementing meal plans to improve the individual's or family's nutrition. Nutritionists work in:

• Clinical settings - hospitals, nursing homes, long-term care facilities, fitness and health, and chiropractic clinics.
• Government - local health departments.
• School districts -  regarding school nutrition standards.
• Private business - independent work in combination with other medical professionals.
• Research - with various health and/or sports organizations.

Benefits

Working with a nutritionist will determine what factors are challenging an individual's eating habits and triggers and find ways to overcome those barriers. Benefits include:

• Nutrition plans are based on nutritional needs, current health, and lifestyle.
• Nutrition plans cut down on grocery bills.
• Shopping with a specific list cuts down on the extra foods being purchased.
• Proper nutrition can help manage chronic diseases like diabetes and heart disease, combined with a primary care doctor or specialist treatment.
• Nutritionists can help individuals dealing with food allergies or who have been diagnosed could require a diet change.
• Nutritionists can help motivate when struggling to maintain a healthy lifestyle.

Responsibilities and Daily Activities

Nutritionists help individuals reach various goals, like weight loss, healthier eating habits, and stress management, and can be responsible for the following:

• Evaluating health needs.
• Screening for nutritional risk.
• Discussing nutrition and eating habits.
• Providing educational resources.
• Developing personalized nutrition plans.
• Talking about nutritional issues with individual families.
• Discussing nutrition plans with primary doctors and other healthcare teams.
• Equipping individuals with food behavior modification tools.
• Adjusting plans as needed.
• Monitoring progress.
• Treating conditions and disease management through nutrition.

Functional Nutrition

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Carrard, Isabelle et al. “Un outil pour évaluer les comportements alimentaires: ESSCA” [A tool for assessing eating behaviors: ESSCA]. Revue medicale suisse vol. 12,511 (2016): 591-6.

Golan, M, and A Weizman. "Reliability and validity of the Family Eating and Activity Habits Questionnaire." European journal of clinical nutrition vol. 52,10 (1998): 771-7. doi:10.1038/sj.ejcn.1600647

Greenwood, Jessica L J, et al. "Healthy eating vital sign: a new assessment tool for eating behaviors." ISRN obesity vol. 2012 734682. 22 Jul. 2012, doi:10.5402/2012/734682

Kelley, Claire P et al. "Behavioral Modification for the Management of Obesity." Primary care vol. 43,1 (2016): 159-75, x. doi:10.1016/j.pop.2015.10.004

When the body encounters a foreign element that can include a chemical, plant pollen, an invading microbe, or some other form of infection, it activates the immune system that triggers inflammation to protect the body and fight the illness. Heat and swelling are the body's repair mechanisms to heal an injury, or if there is an infection, cells are activated to the location to combat the invading pathogens. However, Following an anti-inflammatory diet is important and part of the diet includes anti-inflammatory drinks.

Immune System

The immune system markers in the blood and tissue are above normal levels in response to continual low-level inflammation. The white blood cells that help heal an injury are working against a threat of injury/infection that does not exist. Tissues, organs, and cells can become affected by an influx of white blood cells that should not be there. Studies have proven that inflammation leads to chronic disease, but there are ways to avoid the damaging progression that include:

• Getting the proper amount of sleep.
• Reducing or removing sugary soft drinks, juices, and snacks.
• Decrease in consuming processed foods with added sugar and trans fats.
• Limiting carbs like sugar and white flour.
• Intermittent fasting can help the kidneys flush excess water and salt.
• Getting more physical activity.
• Eating more antioxidant-rich foods and drinks.

Inflammation Symptoms

Symptoms of inflammation can include:

• Fatigue and lack of energy
• Headaches
• Joint pain
• Bloating
• Digestive issues like constipation or gas.
• Memory loss
• Brain fog
• Irritability
• Inability to lose weight
• Weight gain

Anti-Inflammatory Drinks

Fruits and vegetables that help reduce inflammation.

• Beets
• Berries
• Coconut
• Red grapes
• Sweet potatoes
• Avocado
• Citrus - oranges, and lemons
• Dark, leafy greens - kale and spinach
• Broccoli
• Matcha
• Spices - pepper, turmeric, ginger, and cinnamon
• Dark chocolate
• Dates
• Pure maple syrup
• Chia seeds

Anti-inflammatory drinks contain antioxidants and nutrients that can increase immune system health.

Apple Beet Carrot Smoothie

• This smoothie contains antioxidants from beets, ginger, carrots, orange, and apple.
• It helps with blood circulation, reduces blood pressure, and helps detoxify.

Pineapple Turmeric Smoothie

• The pineapple contains an enzyme called bromelain, which triggers the body's ability to fight pain and reduce swelling.
• It's used for inflammation in sports injuries and may be effective in reducing symptoms of osteoarthritis.

Lemon Ginger Turmeric Tea

• Curcuminoid is an anti-inflammatory compound that reduces pain, stiffness, and joint inflammation.
• Lemon and ginger increase immune system health and help digestion, gut health, and weight loss.

Blueberry Smoothie

• Blueberries contain vitamins, antioxidants, and flavonoids that regulate immune system function and help fight chronic inflammation.

Chai Tea

• Traditional homemade chai tea is a blend of herbs with anti-inflammatory benefits.
• Herbs include cinnamon, star anise, clove, ginger, and cardamom.
• They help improve digestion, alleviate nausea, and increase immune system health.

These are just a few examples, but there are a variety of anti-inflammatory drinks that can benefit body and mental health.

Healthy and Refreshing

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Alghadir, Ahmad H et al. "Green tea and exercise interventions as nondrug remedies in geriatric patients with rheumatoid arthritis." Journal of physical therapy science vol. 28,10 (2016): 2820-2829. doi:10.1589/jpts.28.2820

Crozier, Stephen J et al. "Cacao seeds are a "Super Fruit": A comparative analysis of various fruit powders and products." Chemistry Central journal vol. 5 5. 7 Feb. 2011, doi:10.1186/1752-153X-5-5

Hunter, Philip. "The inflammation theory of disease. The growing realization that chronic inflammation is crucial in many diseases opens new avenues for treatment." EMBO reports vol. 13,11 (2012): 968-70. doi:10.1038/embor.2012.142

Panche, A N et al. "Flavonoids: an overview." Journal of nutritional science vol. 5 e47. 29 Dec. 2016, doi:10.1017/jns.2016.41

Teodorczyk-Injeyan, Julita A. PhD*; Triano, John J. DC, PhD*; Injeyan, H. Stephen DC, PhD†. Nonspecific Low Back Pain: Inflammatory Profiles of Patients With Acute and Chronic Pain. The Clinical Journal of Pain: October 2019 - Volume 35 - Issue 10 - p 818-825
doi: 10.1097/AJP.0000000000000745

Medical experts advise that maintaining body hydration is one of the most important things to do in extreme heat. Individuals out in the heat lose electrolytes like sodium, potassium, and chloride and need added electrolytes to prevent cramping and excessive sweating that can strain the body. Dehydration can be dangerous, leading to heat exhaustion and possible heat stroke. If gulping water all day seems like a lot, remember that not all hydration must come from drinking water; there are hydrating foods that contain enough water that can be incorporated. 

H2O

The body needs H20 to:

• Deliver nutrients to the cells
• Regulate body temperature
• Prevent infection
• Lubricate the joints
• Maintain organ function
• Help with mood
• Help with Sleep
• Help with Cognition

Electrolytes

Sweating is vital for maintaining body temperature, and electrolytes are essential in maintaining the body's homeostasis. Electrolytes help coordinate muscle contractions, heart function, and the conductivity of electric signals transmitting to and from the nervous system. The kidneys regulate fluid absorption and excretion to maintain electrolyte balance, but an imbalance can occur when electrolyte levels spike or drop. An electrolyte imbalance is caused by a change in the number of electrolytes in the body. Sodium, potassium, and calcium are the common elements most likely to be affected by an electrolyte imbalance. Other reasons why electrolyte levels can change include:

• Unhealthy diet
• Medications
• Kidney problems

It is recommended that instead of focusing on how many glasses of water have been drunk, concentrate on two biomarkers:

• How often do you urinate?
• What color is the urine?

When the body is thoroughly hydrated, an individual should go to the bathroom every two to three hours, and the urine should be a pale yellow. If it looks orange, it indicates that the body is trying to conserve water and needs further hydration.

Hydrating Foods

Consulting a doctor or nutritionist is recommended to help determine what foods are safe for the individual if there are underlying conditions or other health concerns. Here are a few hydrating foods that contain at least 80 percent water that can be eaten throughout the hot day to maintain body hydration.

Apples

• Best known for their fiber content  (up to 5 grams), they are also more than 80 percent water.
• A quick crunchy snack with potassium, vitamin B6, C, and magnesium.

Watermelon

• These can be up to 92 percent water.
• Contain vitamin A, B6, and C, plus lycopene and antioxidants.
• Watermelon can be cubed by itself or with feta cheese, olive oil, salt, pepper, and basil for a sweet-savory salad.

Peaches

• These can contain up to 88 percent water, fiber, protein, and vitamin C.
• Peaches can be added to salsas or incorporated into a salad.

Carrots

• Carrots are around 90 percent water.
• Rich in beta carotene, which the body uses to make vitamin A.
• Vitamin A helps the eyes convert light into a signal sent to the brain, allowing for better sight in dim to dark light.
• Vitamin K
• Potassium
• Fiber

Cucumbers

• Cucumbers have more than 96 percent water.
• They also contain potassium, phosphorus, magnesium, and some calcium.
• They contain nutrients known as cucurbitacins, which can have an anti-diabetic effect.
• Fisetin is an anti-inflammatory substance that helps brain health.

Potatoes

• The waxy variety contains more water, as much as 80 percent.
• They contain potassium, vitamin C, fiber, and minerals.
• Have them baked or roasted with skins to keep as much potassium as possible.

Tomatoes

• Tomatoes are almost 95 percent water.
• They contain cancer-fighting carotenoid lycopene, vitamin A and C, and potassium.
• Sliced onto sandwiches, sauteed into pasta, or blended into a gazpacho.

Cantaloupe

• 90 percent water.
• Contains beta-carotene, fiber, and vitamin C.
• It can be eaten by itself, chopped into salads or smoothies.

Plain yogurt

• One cup of plain yogurt is around 88 percent water.
• It contains protein, gut probiotics, calcium, zinc, magnesium, potassium, and phosphorus.
• Top with some berries for extra hydration.

These are a few hydrating foods that can help with the intense heat. Others include zucchini, iceberg lettuce, strawberries, blueberries, celery, broccoli, and cauliflower. Healthy H2O levels benefits include:

• Decreased appetite.
• Improved physical performance during exercise.
• Increased energy levels.
• Optimal brain function.

What Are The Most Hydrating Foods?

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Bergeron, Michael F. "Hydration and thermal strain during tennis in the heat." British journal of sports medicine vol. 48 Suppl 1, Suppl 1 (2014): i12-7. doi:10.1136/bjsports-2013-093256

Gauer, Robert, and Bryce K Meyers. "Heat-Related Illnesses." American family physician vol. 99,8 (2019): 482-489.

Karppanen, H et al. "Why and how to implement sodium, potassium, calcium, and magnesium changes in food items and diets?." Journal of human hypertension vol. 19 Suppl 3 (2005): S10-9. doi:10.1038/sj.jhh.1001955

Schiefermeier-Mach, Natalia, et al. "Electrolyte Intake and Major Food Sources of Sodium, Potassium, Calcium, and Magnesium among a Population in Western Austria." Nutrients vol. 12,7 1956. 30 Jun. 2020, doi:10.3390/nu12071956

Strimbu, Kyle, and Jorge A Tavel. "What are biomarkers?." Current opinion in HIV and AIDS vol. 5,6 (2010): 463-6. doi:10.1097/COH.0b013e32833ed177

Introduction

When it comes to the gut system, its main priority is to ensure that the body is supplied with nutrients and digests the consumed food that a person is eating. The beneficial nutrients help the body stay in motion, while the gut system constantly communicates with the immune and the central nervous system. The gut microbiota also harbors beneficial bacteria that helps keeps the gut staying functional and turns the consumed food into nutrients and vitamins to be distributed to the rest of the body. When disruptive factors start to affect the gut microbiota, it can cause unwanted symptoms, causing the body to become dysfunctional. Today’s article post will discuss how the gut microbiota helps the body and how healthy nutrients like probiotics and fermented foods help support the gut system. Referring patients to qualified, skilled providers who specialize in gastroenterology treatments. We provide guidance to our patients by referring to our associated medical providers based on their examination when it’s appropriate. We find that education is critical for asking insightful questions to our providers. Dr. Jimenez DC provides this information as an educational service only. Disclaimer

Can my insurance cover it? Yes, it may. If you are uncertain, here is the link to all the insurance providers we cover. If you have any questions or concerns, please call Dr. Jimenez at 915-850-0900.

How Does The Gut Microbiota Help The Body?

Have you felt discomfort in your gut? In your gut microbiota, do you experience inflammatory discomforts like IBS, SIBO, or GERD? Do you feel low energy or feeling sluggish throughout the entire day? Many of these symptoms that a person has encountered are associated with the gut system and can become chronic over time when it is not treated right away. Research studies have defined the gut microbiota as a complex organ system with a dynamic population of microorganisms that influences the body during homeostasis and diseases it encounters. The body needs the gut system since it plays a vital role in maintaining the body’s immunity and metabolic stasis while protecting it from infections. Additional studies have shown that when the body is going through different changes like dietary habits, lifestyle changes, or physical activities can influence the gut microbiota. Any of these changes can affect the gut system by changing the composition and density of the gut. When the changes are harmful to the gut, they can cause unwanted symptoms that cause dysfunction in the gut; however, when the changes are good, they can help the gut system in so many ways that help the body.

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*

Food is more than just energy. Diets have a profound effect on everything in an individual's life. Some foods can help the body heal or interfere with the recovery/healing process from injury/s and/or conditions that include sciatica. Making changes to a diet plays a significant factor in the recovery/rehabilitation phase, and adding certain foods will improve and expedite the healing process. A fully functional sciatic nerve nutrition diet plan must be personalized to each individual's needs.

Sciatic Nerve Nutrition

Sciatica can cause numbness, tingling, electrical shock-type pain, or a combination in the back, hip, outer side of the leg, and the foot. Clinical nutrition is a powerful tool when combating sciatica. Enzymes in certain foods can help reduce the inflammation associated with sciatica. A high percentage of individuals dealing with sciatica can enhance pain relief by adjusting their diets. Quick recommendations include:

• Oily fish like salmon and halibut are rich in omega-three fatty acids that decrease inflammation in the body and the sciatic nerve.
• Fresh pineapples and berries are anti-inflammatories that aid in healing and increase immune system function.
• 2-3 cups of green tea contain antioxidants that help control peripheral sensations and help manage pain.
• Turmeric, ginger, and garlic contain anti-inflammatory agents that relieve swelling by reducing levels of inflammation-stimulating enzymes.
• B-Vitamins are essential to maintain normal nerve function and can be found in green peas, spinach, navy beans, nuts, and bananas.
• Magnesium-rich foods can ensure the body is not deficient and help control muscle spasms.
• Foods rich in Vitamin A
• Foods rich in Vitamin C
• Vitamin K sources
• Proper body hydration

Sciatica can also be triggered by a poor diet that causes constipation that can place pressure on the nerve. Therefore it is recommended to incorporate fiber-rich foods that include plenty of fruits and vegetables to prevent constipation.

Foods That Make Sciatica Worse

Inflammatory foods to avoid:

• Sugar and high-fructose corn syrup.
• Trans fats include margarine and any hydrogenated/solidified or partially hydrogenated oils.
• Refined vegetable oils - These are vegetable, nut, or seed oils that have been highly processed. Cut down on french fries, chips, or other foods fried in these oils.
• Refined carbohydrates - Carbohydrates that have fiber removed increase the growth of inflammatory gut bacteria. These include white flour, refined corn products, white rice, and various commercial cereals and sugars.
• Excessive alcohol - Moderate amounts of alcohol can provide health benefits, but higher amounts increase inflammation.
• Processed meats - are often processed at high temperatures, creating chemicals/substances associated with inflammation.

Avoid Surgery

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Davis D, Maini K, Vasudevan A. Sciatica. [Updated 2022 Feb 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507908/

Garfin, SR et al. "Spinal nerve root compression." Spine vol. 20,16 (1995): 1810-20. doi:10.1097/00007632-199508150-00012

Kumar, M. Epidemiology, pathophysiology and symptomatic treatment of sciatica: A review. nt. J. Pharm. Bio. Arch. 2011, 2.

Safari, Mir Bahram, et al. "Efficacy of a Short-Term Low-Calorie Diet in Overweight and Obese Patients with Chronic Sciatica: A Randomized Controlled Trial." Journal of alternative and complementary medicine (New York, N.Y.) vol. 26,6 (2020): 508-514. doi:10.1089/acm.2019.0360

Read about how nutritional supplements and dietary changes have become a pivotal entity of Ankylosis Spondylitis alternative treatment. 

Chiropractors understand the need to treat the whole body to reduce and alleviate pain. Many types of pain are caused by inflammation. Inflammation is a natural and healthy response to injury; however, chronic inflammation is not. Low-grade chronic inflammation can lead to health problems like obesity, diabetes, arthritis, dementia, heart disease, stroke, and cancer. If not treated, chronic inflammation can spread throughout the body, causing pain and aggravation. When it comes to nutritional health, the foods can worsen chronic pain. Chiropractors and doctors recommend an anti-inflammation diet for chronic pain.

Anti-Inflammation Diet

When the body gets injured, the nervous system sends signals to the immune system to send chemicals and new red and white blood cells needed for healing. The immune system works correctly when it fights infection by activating when the body recognizes anything foreign entering the system. This could be plant pollen, chemicals, or invading microbes. Studies show that individuals get 50 percent of their calories from sugar, white flour, vegetable oil, and industrial seed oils. These foods are known to increase inflammation in the body. Eating foods that trigger the immune system, like refined white flours or sugar, creates inflammation that does not turn off because the information sent constantly signals an injury exacerbating inflammation and pain.

Foods That Cause Inflammation

The following foods should be avoided or limited as much as possible:

• Sugary beverages and soda drinks.
• Margarine and lard.
• Gluten and white pasta.
• Refined carbohydrates in white bread and pastries.
• Processed meat like sausages and hot dogs.
• Red meat like steaks and burgers.
• Fried foods that are high in trans fats, like chips and fries.
• Excessive alcohol.

Some of these foods have been associated with chronic diseases that include:

• Type 2 diabetes
• Heart disease
• Rheumatoid arthritis
• Crohn's Disease
• Psoriasis
• All are related to chronic inflammation.

They can contribute to excess weight gain, another risk factor for inflammation.

Foods Recommended For An Anti-inflammatory Diet

Foods that should be included in the diet for the reduction of inflammation include:

• Dark chocolate.
• Red wine in moderation.
• Nuts like walnuts and almonds.
• Fruits like blueberries, oranges, strawberries, and cherries.
• Green leafy vegetables like broccoli, kale, and spinach.
• Fish rich in omega 3s like salmon, tuna, sardines, and mackerel.
• Olive Oil.
• Green tea.
• Coffee has been found to contain anti-inflammatory compounds that can provide some protection in moderation as it is high in caffeine.

Foods high in natural antioxidants include apples and blueberries. Antioxidants are reactive molecules that can reduce the number of free radicals in the diet. A free radical is a molecule that has the potential to alter and damage the cells in the body. Damaged cells increase the risk of disease development.

Chiropractic Inflammation Relief

Chiropractic physiotherapy strengthens the body by strengthening the immune system removing any blockage. This maintains the natural flow of blood and nutrients throughout the body, increasing the immune system's defense. Changing to an anti-inflammation diet can help boost the immune system but can be a challenging adjustment. Discuss available options to manage pain relief and inflammation.

Body Composition

Muscle Is Not Just For Athletes

Many individuals think that muscle gain is only necessary for athletes. Not everyone wants to be muscular, but everyone needs to be able to fight off sickness from infection/s. Muscle is made up primarily of water and protein. Protein is an essential macronutrient that the body needs to function correctly. When the body enters a stressed state like becoming sick, the body's protein demands suddenly increase up to four times the amount usually required. If the body does not get the necessary protein from the food, it will begin to take what it needs from the muscles and start breaking them down. If muscles aren't sufficiently developed or underdeveloped, the body becomes reduced in its ability and strength to fight off infections and increases the chances for future ones.

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*

References

Haß, Ulrike et al. "Anti-Inflammatory Diets and Fatigue." Nutrients vol. 11,10 2315. 30 Sep. 2019, doi:10.3390/nu11102315

Owczarek, Danuta et al. "Diet and nutritional factors in inflammatory bowel diseases." World journal of gastroenterology vol. 22,3 (2016): 895-905. doi:10.3748/wjg.v22.i3.895

Sears, Barry. "Anti-inflammatory Diets." Journal of the American College of Nutrition vol. 34 Suppl 1 (2015): 14-21. doi:10.1080/07315724.2015.1080105

Proper nutrition can be difficult for individuals with work, school, and busy schedules to prepare fresh, healthy meals. Healthy food is essential for a healthy nervous system and spine to promote a healthy musculoskeletal system, metabolism, bone strength, tissue growth, and repair. The body requires more nutritional value to heal itself to support damage or injury.

Nervous System and The Spine

The nervous system runs throughout the body like an interstate highway and impacts every bodily function. Disrupting signals can cause a backup, like a massive traffic jam. At that point, no matter how healthy the diet is, the body is unable to process all the food thoroughly to break down all the nutrients. Chiropractic adjustments ensure that blood circulation and nerve energy flow function optimally so that messages sent from the brain and body are transmitted without disruption.

Disrupted Nervous System

The nervous system influences every part of the body, and digestion is no exception. The nervous system tells the body what it needs to do with the food/fuel. When the nervous system is unbalanced and experiencing problems, the nutrients that the body needs don't get appropriately stored, broken down, or used correctly, leaving the body feeling not full and unsatisfied.

Nutrition Improves Musculoskeletal Health

It is essential to understand that nutrition and musculoskeletal health depend on a healthy nervous system and spine.

• Food high in protein and calcium increases bone density.
• Protein and calcium are vital as the body ages.
• A healthy skeletal structure will ensure and maintain a healthy body.
• Food is the primary source of nutrients for the body to rebuild and repair torn muscles.

The Relation Between Nutrition And Recovery

Nourishment plays a vital role in maintaining the body's health and helps in reducing the risk of illness or injuries. There are several links between nutrition and recovery that includes:

Injury Rehabilitation

• A diet rich in antioxidants like:
• Berries
• Apricots
• Grapes
• Milk
• Nuts
• The body becomes stronger to combat inflammation.

Foods rich in lean protein like:

• Yogurt
• Tofu
• Beef
• Provide the body with essential building blocks that help repair cellular damage.

Joint Or Back Pain Alleviation

• Overweight and obesity generate unnecessary load on the spine or joints, resulting in back pain.
• Reducing weight through proper nutrition filled with proteins and magnesium instead of unhealthy fats and calories will help reduce the strain being put on the musculoskeletal system.

Increased Energy Levels

• Food high in sugar or preservatives makes the body feel sluggish and tired.
• As a result, the body is constantly exhausted, fatigued, sleepy, and irritable.
• Proper nutrition increases energy levels.
• Maintaining the nervous system and spine's overall health.

Body Composition

Malnutrition Risks

Malnutrition can be difficult to spot early, but there are various risk factors to recognize. These include:

• Frailty is a strong predictor of malnutrition.
• Decreased sense of taste or smell.
• Constipation.
• Impaired cognition.
• Dysphagia - Difficulty swallowing.
• Medications that affect appetite.
• Tooth loss.
• Parkinson's disease.
• Depression doubles the risk of malnutrition, especially among men.

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*

References

Bollwein, J et al. "Nutritional status according to the mini nutritional assessment (MNA®) and frailty in community-dwelling older persons: a close relationship." The journal of nutrition, health & aging vol. 17,4 (2013): 351-6. doi:10.1007/s12603-013-0034-7

Curtis, Elizabeth et al. "Determinants of Muscle and Bone Aging." Journal of cellular physiology vol. 230,11 (2015): 2618-25. doi:10.1002/jcp.25001

Gentile, Francesco et al. "Diet, Microbiota and Brain Health: Unraveling the Network Intersecting Metabolism and Neurodegeneration." International journal of molecular sciences vol. 21,20 7471. 10 Oct. 2020, doi:10.3390/ijms21207471

Oxland, Thomas R. "Fundamental biomechanics of the spine--What we have learned in the past 25 years and future directions." Journal of biomechanics vol. 49,6 (2016): 817-832. doi:10.1016/j.jbiomech.2015.10.035

Pérez Cruz, Elizabeth et al. “Asociación entre desnutrición y depresión en el adulto mayor” [Association between malnutrition and depression in elderly]. Nutricion hospitalaria vol. 29,4 901-6. 1 Apr. 2014, doi:10.3305/nh.2014.29.4.7228

The physiological activity and importance of the vagus nerve have let it into the spotlight as an alternative treatment for inflammatory bowel diseases. Indeed, the anatomical characteristics of this nerve can provide a multimodal capacity to relieve, control, and suppress the harmful effects of inflammatory bowel conditions. Furthermore, the unique mixed component of 80% afferent and 20% efferent fibers enables exceptional communication between the central nervous system and the gastrointestinal tract. As a result, bioelectric medicine modifying and improving the vagal nerve function has become an alternative treatment for anti-TNF-alpha drugs, known for unwanted side effects.

Vagus Nerve:

The vagus nerve is the longest in the body, and indeed, it extends from the medulla oblongata to the digestive tract. Also, it is known as the pneumogastric nerve since it innervates the pharynx, larynx, heart and lungs, and all the gastric system from the esophagus to the recto-colon.

Integrating Functional Medicine

As mentioned previously, it comprises 80% afferent and 20% efferent fibers, and it is a paired nerve, as it has a left and right VN. Furthermore, its anatomical and bidirectional communication characteristics make the VN a cornerstone of the brain-gut axis, promoting coordinated functioning. Ultimately, proper VN function reflects optimal motility, secretion, gut permeability, and immunity.

The digestive system function is not perceived, as it is often unconscious. However, in specific pathologies, the digestive process is sensed as painful. In turn, gastrointestinal therapies such as changes in nutritional patterns, drugs, and VN stimulation have been used as clinical management of gastrointestinal disorders.

Bioelectric medicine:

The use of neuromodulation in bioelectric medicine allows digestive function restoration, thus reflecting in less drug usage and reduced adherence issues. Furthermore, the efficacy of bioelectric therapy resides in the stimulation of VN’s anti-inflammatory role via afferent fibers and the release of glucocorticoids to stimulate the HPA axis. In addition, VN’s efferent fibers promote the cholinergic anti-inflammatory pathway.

Vagal afferent fibers: Anti-inflammatory agents.

Vagal afferent fibers originate from the different layers of the gut wall, such as the external muscle layers, myenteric plexus, and mucosal lamina propria. Furthermore, they can inform the functional state of the GI tract by carrying sensory signals as projections that then translate in the hypothalamus, amygdala, thalamus, hippocampus, and cerebral cortex.

In addition, these structures, as part of the CAN (cholinergic anti-inflammatory pathway), can modulate autonomic, behavioral, cognitive, and endocrine responses. Ultimately, this results in the balance of the autonomic nervous system (ANS).

Also, afferent fibers can detect the presence of nutrients, the food’s temperature, as they are mechanoreceptors and osmoreceptors. As a result, afferent fibers can carry the signal of pain and inflammatory processes to the CAN where the HPA axis can be modified and the ANS. 

Nowadays, non-invasive neurostimulation is under clinical investigation on IBD and pediatric UC patients. Indeed, this therapeutic approach aims to decrease proinflammatory cytokines such as IL-6, IL-12, IL-23, and TNF-alpha. The applications are found, but the VN recruitment is still unknown, with variations in width, pulse, amplitude, and frequency. – Ana Paola Rodríguez Aricniega, MS.

Bibliography:

Bonaz, Bruno et al. “Therapeutic Potential of Vagus Nerve Stimulation for Inflammatory Bowel Diseases.” Frontiers in neuroscience vol. 15 650971. 22 Mar. 2021, doi:10.3389/fnins.2021.650971

Additional Online Links & Resources (Available 24/7)

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

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

Online Functional Medicine Assessment: bit.ly/functionmed

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Mindful eating involves paying attention to what and how individuals eat, helping to become more aware of the body's natural hunger and satisfaction cues. The process can help individuals become aware of the reasons behind their hunger and help to reduce cravings, control portion sizes, and develop long-term healthy eating habits.

Mindful Eating

It's easy to rush through meals and snacks without pausing to enjoy the experience while refueling the body. Like meditation, individuals focus on what they are eating, how it smells, tastes, and the bodily sensations experienced. It is a way of checking in with the mind and body throughout a meal or snack. Mindful eating puts the individual in touch:

• With the foods.
• Hunger levels.
• Determine if it is true:
• Physiological hunger.
• Hedonic hunger - emotional, stressful, conditioned, celebratory, etc.

Benefits

Individuals do not have to go all-in but can adopt some principles of slowing down and tuning into the body to improve health. Benefits include:

Better Digestion

• Slowing down and chewing food properly makes it easier to digest.

Improved Nutrition

• Fast foods can cause a feeling of sluggishness and bloating.
• Eating nutrient-packed meals provides more energy.
• Improved nutrition means improved immune system health.
• The awareness reinforces making healthier choices.

Satisfaction After Meals

• Rushing to finish a meal means not enjoying the flavors and texture factors that can generate a sense of fullness and satisfaction.
• Training the mind and body to be truly satisfied with meals and snacks leads to less stress and less craving.

Healthier Food Relationship

• The body needs food physiologically for fuel and nourishment.
• Individuals also develop emotional attachments to food associated with experiences and memories.
• Addressing all aspects and influences in food relationships allows individuals to become more aware of their learned behaviors, perceptions, emotions, and mindsets.
• Identifies behaviors that are not beneficial so the individual can work to improve them.

Improved Cardiometabolic Health

Mindful or intuitive eating has been shown to improve:

• Blood sugar levels in pregnant women.
• Inflammatory markers in postmenopausal women.
• Lipid and blood pressure in overweight adults.

Food Consumption Health

• Put away electronics and set aside time and space for eating only.
• Eat in a setting where you are relaxed.
• Eating in the car, in front of a computer while working, or on the phone doesn't give full attention to the eating process and, as a result, can cause the individual to eat more or eat foods that are not healthy.
• Sit down and take a few deep breaths before starting the meal.
• If emotions are running high and are geared towards eating, see if you can acknowledge and express those emotions rather than eat through them.
• This will help the digestive process and get the most out of the meal.
• Eat a palette of colors, sample various salty, sweet, spicy, and umami/savory flavors, and take in the food with all the senses.
• Not eating a variety of flavors at a meal can cause a feeling of missing something that can lead to unhealthy cravings.
• Eat with others, as sharing food can enrich everyone involved and help focus on the experience, not the amount of food consumed.
• Chew thoroughly, as digestion begins in the mouth, where enzymes are secreted in saliva to break down food.
• Not properly chewing and making the food smaller can cause indigestion and other digestive problems.
• Listen to your body and recognize when you have had enough or want more.
• Waiting five minutes before getting another serving can help the body become more attuned to hunger and fullness cues.

Eat Mindfully

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 your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Cherpak, Christine E. "Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function." Integrative medicine (Encinitas, Calif.) vol. 18,4 (2019): 48-53.

Espel-Huynh, H M et al. "A narrative review of the construct of hedonic hunger and its measurement by the Power of Food Scale." Obesity science & practice vol. 4,3 238-249. 28 Feb. 2018, doi:10.1002/osp4.161

Grider, Hannah S et al. "The Influence of Mindful Eating and/or Intuitive Eating Approaches on Dietary Intake: A Systematic Review." Journal of the Academy of Nutrition and Dietetics vol. 121,4 (2021): 709-727.e1. doi:10.1016/j.jand.2020.10.019

Hendrickson, Kelsie L, and Erin B Rasmussen. "Mindful eating reduces impulsive food choice in adolescents and adults." Health psychology: official journal of the Division of Health Psychology, American Psychological Association vol. 36,3 (2017): 226-235. doi:10.1037/hea0000440

Morillo Sarto, Hector, et al. "Efficacy of a mindful-eating program to reduce emotional eating in patients suffering from overweight or obesity in primary care settings: a cluster-randomized trial protocol." BMJ open vol. 9,11 e031327. 21 Nov. 2019, doi:10.1136/bmjopen-2019-031327

Nelson, Joseph B. "Mindful Eating: The Art of Presence While You Eat." Diabetes spectrum: a publication of the American Diabetes Association vol. 30,3 (2017): 171-174. doi:10.2337/ds17-0015

Warren, Janet M et al. "A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviors: effectiveness and associated potential mechanisms." Nutrition research reviews vol. 30,2 (2017): 272-283. doi:10.1017/S0954422417000154

Clean eating for beginners is a way to approach how you eat by removing unnecessary fats, sugars, and carbs, avoiding processed foods, and embracing vegetables, whole foods, unrefined grains, lean proteins, and healthy fats. The more you practice, the more the craving for salts and sweets decreases and no longer satisfies. The idea is to combine a clean eating lifestyle with an active life that turns into long-term healthy habits.

Clean Eating

Junk food refers to processed/refined foods, artificial flavors, sugars, salts, high saturated fats, and other foods that don't provide nutrition. Clean foods fill the body with an abundance of vitamins and minerals, high-quality protein, and healthy fats, which improve heart and brain health, assist with weight management, strengthen the immune system and increase energy levels. Clean eating guidelines include:

Preparing and Cooking Own Food

• Preparing and cooking your food is an easy way to control what goes into your body.
• You control the salt, sugar, flavors, and fats with the objective of keeping the levels as low as possible.
• Restaurant and diner food tastes great, but it is usually because salt, sugar, and butter are added to everything.

Whole Foods

• Whole foods have not been modified, processed or refined, or saturated with preservatives, added sugars, dyes, fats/hydrogenated fats, or salt to add extra flavor or to enhance shelf life.
• They include fresh fruits and vegetables, lean proteins, unsalted nuts/seeds, whole grains, full-fat dairy products, and dried beans/legumes.
• Unrefined foods contain more nutrients and fiber, essential for healthy body function.

Balanced Meals

• Choose foods with a combination of protein, carbs, and fats.
• For example - broccoli is a carbohydrate but provides a lot of fiber, antioxidants, and other nutrients, so it's recommended when eating clean.
• Fats should come from unsaturated fats as much as possible, avoiding saturated and trans fats when possible.
• This should be practiced with every meal, whether a snack or dinner.

Limit Adding Salt, Sugar, and Fats

• Avoid unnecessary additives, like fat, salt, and sugar, when choosing foods.
• Clean eating detoxes the body, so pastries, hamburgers, fries, and fried foods begin to taste too sweet or salty because the body is no longer used to them.
• The body and tastebuds become acclimated to whole foods with no longer a need for additives.

Five to Six Small Meals

• Counting calories does not take into account the value of each calorie.
• Making mindful decisions for all foods, like lean protein, complex carbohydrates, fats, fresh fruits, and vegetables, will make the calories count.
• Eating five to six times a day in the right amounts with three small main meals and two to three healthy snacks prevents:
• Over-eating
• Skipping meals
• Exhaustion or jitteriness from unstable blood sugar levels.
• Helps to lose weight.

Nutrition Labels

• Look for labels with few ingredients.
• Avoid foods with labels that include words like modified, which indicates added processing, and words that end with the letters ose, which indicate added sugars/fructose.
• Look for labels with whole grains and whole wheat.
• High-calorie foods should have low saturated fat and sugar levels and calories that come from fiber and lean proteins.
• Sodium levels should be as low as possible; the body only needs 250 mg daily.

Drink Plenty of Water

• Water needs to be consumed throughout the day, every day.
• Water will maintain body hydration and function and prevent hunger.
• Sodas and other unhealthy drinks contain high fructose corn syrup and/or other refined sugars providing no health benefits.
• Fruit juices contain more nutrients than soda but can be high in calories and sugar. Read the labels.

To start, take small steps so the body can gradually transition into healthy habits that will last long-term. This is a new lifestyle, not a trending fad. Individuals are recommended to ease into it, and then it will begin to feel normal. Injury Medical Chiropractic Clinic has a Functional Medicine team, including a certified nutritionist, to help individuals develop a nutrition plan specific to their needs.

For Beginners

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 your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Ambwani, Suman et al. “"It's Healthy Because It's Natural." Perceptions of "Clean" Eating among U.S. Adolescents and Emerging Adults." Nutrients vol. 12,6 1708. 7 Jun. 2020, doi:10.3390/nu12061708

Allen, Michelle, et al. "The Dirt on Clean Eating: A Cross-Sectional Analysis of Dietary Intake, Restrained Eating, and Opinions about Clean Eating among Women." Nutrients vol. 10,9 1266. 8 Sep. 2018, doi:10.3390/nu10091266

Ghaderi, Ata. "A European perspective on "clean eating": Commentary on Negowetti et al. (2021)." The International journal of eating disorders vol. 55,1 (2022): 49-51. doi:10.1002/eat.23615

https://www.nia.nih.gov/health/how-read-food-and-beverage-labels

Energy Boosting Foods: Nutritionists, dieticians, and health coaches are constantly asked which foods help maintain energy, alertness, and focus throughout the day. The first thing to know is that all foods provide energy in the form of calories, but not all foods affect energy levels the same way. There are three macronutrients, carbohydrates, fat, and protein. However, carbohydrates are a rapid energy source compared to proteins and fats and are the body's preferred energy. Here are a few foods for steady, consistent energy levels to include in a meal plan.

Energy Boosting Foods

Properly planned meals can keep the body fueled for up to four hours, and it is recommended to eat every four hours to keep a steady flow of energy. The objective is to maintain balanced blood sugar levels and eat foods with low glycemic index carbohydrates combined with protein and healthy fats. Unhealthy foods for energy are high-sugar foods that cause blood sugar levels to spike, triggering a heavy insulin release, which triggers plunging blood sugar levels, also known as a sugar crash.

Avocados

• Avocados are rich in healthy fats, fiber, and B vitamins.
• The fat in avocados promotes healthy blood-fat levels and increases the absorption of nutrients.
• Around 80% of the carbohydrate content is made up of fiber, which means sustained energy.

Bananas

• One of the best energy-boosting foods that can be eaten on its own, frozen and blended into a smoothie or mixed into oatmeal.
• Bananas contain complex carbohydrates, vitamin B6, potassium, and some protein.

Beans

• It can be pinto, great northern, red, black, Anasazi beans, or other varieties as they have similar nutrient profiles.
• They digest slowly, which stabilizes blood sugar.
• They contain antioxidants, carbohydrates, fiber, protein, folic acid, iron, and
• Magnesium helps produce energy and delivers it to the body's cells.

Cashews

• Cashews are low in sugar, rich in fiber,
• They contain heart-healthy fats and plant protein.
• They are a reliable source of copper, magnesium, and manganese, critical for energy production, healthy bones, brain health, and immunity.

Eggs

• Eggs are packed with protein and rich in B vitamins, which help enzymes turn food into energy generating steady energy.
• They contain leucine, an amino acid that stimulates energy production by helping cells to:
• Take in more blood sugar.
• Stimulates energy production in the cells.
• Break down fat to produce energy.

Oatmeal

• The complex carbs in oatmeal generate a steady source of slow-burning energy.
• Oats boost serotonin production, which helps:
• Manage stress.
• Enhances learning.
• Memory function.
• Oast can be made with raisins, berries, bananas, and healthy maple syrup or honey for a healthy meal.

Yogurt

• Yogurt contains lactose and galactose that breaks down to provide ready-to-use energy.
• Top with oats, fruits, berries, and some honey or maple syrup.

Shrimp

• Shrimp are low in calories and provide vitamin B12 and omega-3 fat, which helps with:
• Mood
• Energy

Sweet potatoes

• Sweet potatoes are recommended for energy production because of their iron, magnesium, and vitamin C nutrients.

The food we eat significantly impacts the body's health and wellness, along with exercise, proper hydration, and healthy sleep are essential in sustaining high energy levels. Avoiding highly processed and sugary foods will help prevent mental and body fatigue. Consult a licensed nutritionist to learn about personalized diet and nutrition plans. 

Natural Energy

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Atkinson, Fiona S et al. "International tables of glycemic index and glycemic load values 2021: a systematic review." The American journal of clinical nutrition vol. 114,5 (2021): 1625-1632. doi:10.1093/ajcn/nqab233

Evans J, Richards JR, Battisti AS. Caffeine. [Updated 2022 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519490/

Holesh, Julie E., et al. "Physiology, Carbohydrates." StatPearls, StatPearls Publishing, 26 July 2021.

Melaku, Yohannes Adama, et al. "Association between Macronutrient Intake and Excessive Daytime Sleepiness: An Iso-Caloric Substitution Analysis from the North West Adelaide Health Study." Nutrients vol. 11,10 2374. 5 Oct. 2019, doi:10.3390/nu11102374

Osilla EV, Safadi AO, Sharma S. Calories. [Updated 2021 Sep 15]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499909/

Viscerosomatic Gut Bloating: Everybody has healthy bacteria in the gut, but it can get thrown off balance with unhealthy bacteria that start taking over. Stress, viruses, and antibiotics can disrupt healthy bacteria levels. The bacterial balance known as the microbiome in the intestines is an essential factor in body wellness. The connection between intestinal and overall health is an important one as the gut is responsible for producing serotonin, a primary chemical necessary for emotional wellbeing. A viscerosomatic reflex is an organ/s causing pain to show up in the area where the injured, infected, dysfunctional organ is or, as referred pain in other areas of the body. Stress and unhealthy foods contribute to weight gain, organ stress, and chronic pain.

Viscerosomatic Gut Bloating

Bloating

Bloating is the feeling of pressure or gas in the abdomen. Distention refers to the physical expansion of the abdomen. However, these symptoms can present separately or in combination. Bloating can be a symptom on its own but often presents alongside other gastrointestinal disorders like:

• Dyspepsia/indigestion
• Chronic constipation
• Stomach ulcers
• Gallbladder dysfunction
• Gastroparesis
• Irritable bowel syndrome
• Inflammatory bowel disease
• Small intestine bacterial overgrowth
• Exocrine pancreatic insufficiency

After eating, flatulence, belching, bloating, and distention are a normal part of the digestive process. These issues are not considered problems until they cause pain and/or disrupt everyday life.

Stress

Stress can cause inflammation in the digestive tract, increasing pain receptors and distress-related bloating. Stress can disrupt the normal microbiome, creating intestinal dysbiosis and bacterial overgrowth. This can lead to digestive problems and symptoms that include bloating. This can be partly from excess gas production causing the sensation of bloating and physical distention combined with stress, creating an increased perception of bloating.

Foods Can Cause Inflammation

Animal products can cause inflammation because meat, poultry, and fish contain endotoxins/lipopolysaccharides found in the outer membrane of bacterial cells. These compounds are classified as toxins as they can cause health problems. No matter how these foods are cooked or prepared, the endotoxins are still present, absorbed into the body, and can trigger immune responses like inflammation. Eggs can cause inflammation because they contain high levels of cholesterol and arachidonic acid, which is an acid that is part of the inflammatory response. Excess cholesterol in the blood can trigger inflammation as well.

Dairy products can also trigger the inflammatory response in individuals that don’t produce the lactase enzyme, which breaks down the lactose in dairy products, are intolerant of casein and whey, two proteins in cow milk, or from the hormones and antibiotics given to cows to stimulate milk production and prevent infection. Dairy consumption has been linked to an increased risk of cancer and inflammatory conditions that include:

• Acne
• Asthma
• Type 1 diabetes
• Arthritis
• Multiple sclerosis

Other Causes of Bloating

Other health conditions can present with visceral gut bloating and distention. This includes disorders and other underlying causes that include:

• Medications
• Obesity
• Hypothyroidism
• Menstruation
• Ovarian cysts
• Type-2 diabetes
• Autoimmunity

Musculoskeletal disorders can increase bloating and abdominal distention and can be triggered by stress. Two include:

Abdominal Muscle Dysfunction

• These are abnormal contractions of the diaphragm and belly muscles that can occur after eating that can cause the nervous system to create a sense of bloating.
• This viscerosomatic reflex leads to unhealthy postures and enlargement of the abdominal muscles that can worsen bloating sensations.
• Exercises can be recommended to retrain the muscles to contract, usually after eating, which can help reduce bloating.

Pelvic Floor Dysfunction

• Stressful situations naturally cause muscles to tighten, leading to increased contractions in the pelvic floor muscles.
• These muscles control the bladder, bowel, and sexual function.
• Overly contracted/tight muscles can create a condition known as high-tone pelvic floor dysfunction.
• The opposite can happen when the pelvic floor muscles become too relaxed. This can make it difficult to have regular bowel movements.
• Increased tone and/or over-relaxed muscles can lead to various symptoms, including bloating.

Chiropractic and Health Coaching

The nervous system controls the digestive process. Properly aligning the spine releases the stress and strain on the bones, muscles, and nerves to work correctly. Chiropractic body adjustments, diet/lifestyle adjustments, supplemental recommendations, and exercises can reduce the underlying causes of viscerosomatic gut bloating. Digestive problems such as:

• Chronic heartburn
• Gas
• Constipation
• Diarrhea
• Bloating
• Irritable bowel syndrome

Chiropractic offers a medication-free approach to treating digestive issues.

Descompresion Espinal DRX9000

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

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

Fifi, Amanda C, and Kathleen F Holton. “Food in Chronic Pain: Friend or Foe?.” Nutrients vol. 12,8 2473. 17 Aug. 2020, doi:10.3390/nu12082473

Lacy, Brian E et al. “Management of Chronic Abdominal Distension and Bloating.” Clinical gastroenterology and hepatology: the official clinical practice journal of the American Gastroenterological Association vol. 19,2 (2021): 219-231.e1. doi:10.1016/j.cgh.2020.03.056

Mari, Amir et al. “Bloating and Abdominal Distension: Clinical Approach and Management.” Advances in therapy vol. 36,5 (2019): 1075-1084. doi:10.1007/s12325-019-00924-7

Rice, Amanda D et al. “Decreasing recurrent bowel obstructions, improving quality of life with physiotherapy: Controlled study.” World journal of gastroenterology vol. 24,19 (2018): 2108-2119. doi:10.3748/wjg.v24.i19.2108

Maintaining a healthy weight is challenging, especially Fridays, Saturdays, Sundays, and extended weekends, increasing the risk of binge eating and weight gain. This is where healthy cheat meals and snacks come into play to help individuals stick to their diet while enjoying healthy junk food. Plus, finding the proper high-calorie carb-packed meal can help optimize the body's hormones to prevent adverse effects on metabolism and hunger.

Cheat Meals

One way to look at a diet and still have the flexibility for sweet or savory foods is to set up the flexibility. To maintain health,  practice portion control and eat healthy foods 80% of the time, allowing a 20% margin for the junk foods. To improve health, eat healthy foods 90% of the time, and allow a 10% margin until a health goal is reached.

Cheeseburger without the Buns and Sweet Potato Fries

• Try lean meat and replace the regular fries with sweet potato fries.
• It is high in carbohydrates and calories but still contains plenty of nutrients.
• Add a little salad, and there is a balanced meal that is the perfect fuel for working out.

Loaded Nachos

• High in calories and carbs.
• They can be made healthy with lean ground beef, beans, peppers, cheese, avocado, tomatoes, and jalapeños for a meal that incorporates quality protein and healthy fats.
• It can be made vegetarian by removing the meat and adding more beans and vegetables.

Fish Tacos

• Fish tacos are ideal for getting Omega-3s, lean protein, and vitamin D.
• Easy to put together and can be combined with radishes, cucumbers, red onion, fennel, olives, and lemon juice for added flavor and health benefits.
• By grilling, the calories will also be cut.

Pancakes

• Try to always have ingredients on hand to make some pancakes.
• Bananas, blueberries, strawberries, chocolate chips, peanut butter, and cinnamon apple sauce can be added.

Dark Chocolate

• Dark chocolate can be a healthy snack.
• Dark chocolate contains monounsaturated fats that can help improve cholesterol, blood sugar, and insulin levels.
• Dark chocolate also supplies vitamins, minerals, and antioxidants for heart and brain health.

Dietician Nutritionist

These are a few examples; the objective is to get individuals to learn to create their healthy cheat meals A diet or adjusting for a more nutritional food plan should always start with a nutritionist, dietician, or health care provider. They can help develop a customized plan that fits an individual's specific needs. It is about finding the balance and creating a positive relationship with food.

Fibromyalgia Food Choices Nutraceutical Options

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Coelho de Vale R, et al. (2016). The benefits of behaving badly on occasion: Successful regulation by planned hedonic deviations.
doi.org/10.1016/j.jcps.2015.05.001

Kuijer RG, et al. (2014). Chocolate cake. Guilt or celebration? Associations with healthy eating attitudes, perceived behavioral control, intentions, and weight loss. DOI:
10.1016/j.appet.2013.11.013

Murray SB, et al. (2018). Cheat meals: A benign or ominous variant of binge eating behavior? DOI:
10.1016/j.appet.2018.08.026

Warren JM, et al. (2017). A structured literature review on the role of mindfulness, mindful eating, and intuitive eating in changing eating behaviors: Effectiveness and associated potential mechanisms. DOI:
10.1017/S0954422417000154

Non-surgical spinal decompression relieves pain related to spinal conditions, injuries, and disorders that provides a comfortable, affordable alternative treatment option to costly and invasive surgical procedures. Non-surgical spinal decompression can also relieve pain associated with post-surgical rehabilitation. A key to successful outcomes is including added components of the treatment that includes spinal decompression nutrition.

Spinal Decompression Nutrition

Proper nutrition and a balanced diet are essential elements of overall health. Individuals suffering from herniated discs, bulging discs, degenerated discs, sciatica, and chronic low back and neck pain are often deficient in vitamins and minerals, leading to inflammation and pain. These deficiencies can cause or exacerbate the pain and prevent or slow down healing. The bones, muscles, and other structures in the spine need proper nutrition to be strong enough to support the body and perform functions optimally. A health coach and nutritionist can recommend the proper diet and supplements to expedite healing, depending on the patient, the circumstances, and the individual situation. A non-inflammatory diet can make a big difference in patients’ symptoms and the effectiveness of decompression therapy.

The Right Foods

Eating a balanced diet with the right amount and variety of vitamins and nutrients can reduce back problems by nourishing the spine's bones, muscles, discs, and other structures. While a healthy diet calls for various vitamins and nutrients, several healthy choices can directly benefit the spine. First and foremost is:

Sugar and Nitrate Reduction

• High sugar diets lack the nutrients needed to prevent the release of inflammatory mediators.
• The average individual consumes around 100 lbs of sugar per year.
• Dessert foods are high in fatty acids, which increase inflammation.
• Any foods containing high fructose corn syrup like salad dressings and sodas.
• Processed foods high in nitrates like hot dogs, sausage, and lunch meats.

Super Foods

Increase healing of the spine at the cellular level with superfoods that include:

• Shellfish - shrimp, crab, prawns, and oysters.
• Dark green vegetables - spinach, asparagus, kale, and collards. 
• Red Fruits and Vegetables - red peppers, beets, dark berries like blackberries and blueberries.
• Avocados
• Olive oil.
• Black olives.
• Red onions and apples.
• Flaxseeds, chia seeds, grains, and nuts.
• Beans - navy beans, kidney beans, soybeans.
• Cold Water Fish - sardines, mackerel, salmon, anchovies, and herring. 
• Winter Squash.
• Water - maintaining hydration is important for re-hydrating degenerated, dried-out discs.

Pre Spinal Decompression Nutrition

The human body was created to heal itself; however, getting the proper nutrition can be difficult as circulation is impeded/blocked when going through a back injury or spinal condition. Eating and/or supplementing with essential nutrients and minerals could be recommended to encourage and engage the healing process. Using nutrients to improve recovery and healing is known as immunonutrition. Pre-decompression allows the tissues to begin healing. Then the chiropractic health team can prepare the tissues for decompression through therapeutic massage, heat, low-level laser therapy, and ultrasound.

DRX9000 Explained by a Neurosurgeon

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Calder, Philip C. “Fatty acids and inflammation: the cutting edge between food and pharma.” European journal of pharmacology vol. 668 Suppl 1 (2011): S50-8. doi:10.1016/j.ejphar.2011.05.085

Gay R. “All About Spinal Decompression Therapy.” Spine-health. http://www.spine-health.com/treatment/chiropractic/all-about-spinal-decompression-therapy. Published September 2013. Accessed April 2015.

InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. What is inflammation? 2010 Nov 23 [Updated 2018 Feb 22]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279298/

Innes, Jacqueline K, and Philip C Calder. “Omega-6 fatty acids and inflammation.” Prostaglandins, leukotrienes, and essential fatty acids vol. 132 (2018): 41-48. doi:10.1016/j.plefa.2018.03.004

Musculoskeletal Nutrition: Musculoskeletal conditions are non-communicable conditions/disorders and are the most common conditions that chiropractors and physiotherapists treat. Unhealthy lifestyle practices like smoking, an unhealthy diet, and little to no exercise or physical activity impact musculoskeletal disorders and remain the most common causes of physical disability and pain. Musculoskeletal conditions include:

• Back pain
• Carpal Tunnel Syndrome
• Tendonitis - inflammation of the fibrous tissues that connect the muscles to the bones.
• Rheumatoid Arthritis
• Osteoarthritis
• Bone Fractures
• Fibromyalgia

A lack of proper nutrients increases the risk for bone, muscle, and joint disease. A proper diet combined with strengthening and stretching will help with injury recovery and help prevent disorders, injury, and pain. For example, inadequate consumption of calcium and vitamin D intake can lead to osteoporosis. Both nutrients are necessary for musculoskeletal health. Calcium helps build bone tissue, and vitamin D promotes calcium absorption.

Musculoskeletal Nutrition

Even physically active and healthy individuals' can go through inadequate nutrition intake, increasing the risk of injury from its effect/s on rehabilitation and recovery. There are mechanisms to insufficient nutrient intake that can lead to muscle injury.

• Intense training causes skeletal muscle breakdown that can worsen from poor dietary protein intake.
• Not hydrating the body can compromise blood flow to working muscles, increasing the risk for injury and other health issues.
• Hydration influences the amount and composition of joint fluid and helps maintain articular cartilage.
• Deficiencies in nutrients like:
• Potassium
• Iron
• Zinc
• Magnesium
• Chromium
• Copper
• Vitamins
• The lack of micronutrients and their role in bone and muscle metabolism increases the risk for injury and the development of musculoskeletal conditions.

Overall Health

Connective tissue holds the body's bones and muscles together and is essential for joint integrity. Athletes and individuals with physically demanding jobs and lifestyles need to take care of their connective tissues to prevent degradation, injuries, and joint conditions, like arthritis and tendon injuries. It is recommended to have a diet that is:

• Low in grains and sugar
• High in bone broths
• High in quality protein from:
• Vegetables
• Berries
• Meats
• Eggs
• Unpasteurized fermented veggies
• Kombucha
• Fruit
• Healthy fats

Proper nutrition will help the body build, repair, and maintain healthy connective tissue. Things like:

• Stress
• Lack of sleep
• Environmental toxins
• All affect hormone levels.
• Resulting in increased cortisol
• Decreased glucose absorption
• Inability to make glucosamine

Achieving optimal health requires all-around healthy lifestyle choices and musculoskeletal nutrition.

Body Composition

Superfoods

Many nutrient-rich foods can be incorporated into an individual's diet to improve overall well-being. Superfoods are high in antioxidants and contain vast amounts of vitamins and minerals. A superfood is a food rich in compounds that are beneficial to an individual's health. These compounds include:

• Phytochemicals - include antioxidants like polyphenols that provide anti-inflammatory properties.
• Fiber
• Omega-3 fatty acids

Superfoods are recognized by national nutrition guidelines as Powerhouse Fruits and Vegetables or PFV. Antioxidants reduce free radicals and prevent and repair damage caused by oxidative stress. Oxidative stress occurs when free radicals accumulate in the body and can lead to chronic and degenerative illnesses like arthritis, cardiovascular disease, and cancer. A diet rich in antioxidants can expedite recovery time from injury, illness, and physical activity/exercise-induced stress.

Anthocyanins are a type of polyphenol that become antioxidants that help reduce the incidence of chronic disease. They are different types of pigments found in plants, giving fruits and vegetables their vibrant colors. These include:

• Black beans
• Berries
• Cherries
• Pomegranates
• Peaches
• Eggplant
• Purple sweet potatoes

A diet rich in anthocyanins can reduce oxidative stress and inflammation, help prevent cardiovascular disease, and control and prevent diabetes.

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*

References

Craddock, Joel C, et al. "Vegetarian and Omnivorous Nutrition - Comparing Physical Performance." International journal of sports nutrition and exercise metabolism vol. 26,3 (2016): 212-20. doi:10.1123/ijsnem.2015-0231

Mendonça, Carolina Rodrigues et al. "Effects of Nutritional Interventions in the Control of Musculoskeletal Pain: An Integrative Review." Nutrients vol. 12,10 3075. 9 Oct. 2020, doi:10.3390/nu12103075

Sale, Craig, and Kirsty Jayne Elliott-Sale. "Nutrition and Athlete Bone Health." Sports medicine (Auckland, N.Z.) vol. 49,Suppl 2 (2019): 139-151. doi:10.1007/s40279-019-01161-2

Slavin, Joanne L, and Beate Lloyd. "Health benefits of fruits and vegetables." Advances in nutrition (Bethesda, Md.) vol. 3,4 506-16. 1 Jul. 2012, doi:10.3945/an.112.002154

Tucker, K L et al. "Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women." The American journal of clinical nutrition vol. 69,4 (1999): 727-36. doi:10.1093/ajcn/69.4.727

Nowadays, we can associate a wide variety of systematic conditions with the quality of our gut health. Indeed, multiple publications can explain the link between intestinal health, microbial diversity, and its interaction with our lymphatic and immune systems. Furthermore, Mayo Clinic researchers have found an undeniable connection with our immune system through lymph nodes discovery in our brain. These new findings affirm that our intestinal health influences our brain via the bloodstream, nerves, lymphatic and immune system.

A typical diet consists of consuming three meals: breakfast, lunch, dinner, and snacks in between. However, this is not always the case, depending on individual eating patterns and habits. Getting started eating healthy and losing body fat does not require severe dietary restrictions, starvation, and constantly exercising. 

Although achieving rapid weight loss might sound appealing, individuals often end up feeling depressed, tired, and unmotivated after some time. This is the most common cause of not maintaining a healthy balance and achieving optimal health. Individuals can still eat the foods they love by making long-term improvements that include:

• Understanding the body's caloric needs
• Making smart nutritional choices
• Adopting healthy eating habits
• Incorporating enough exercise

Having all of the necessary information to make educated and informative choices for the body is the most effective and valuable way to getting started eating healthy.

Getting Started

Healthy eating starts with learning and adopting new ways to eat. This means adding fresh fruits, vegetables, whole grains and cutting back on processed foods with added fat, salt, and sugar. Converting to healthier eating also includes learning about balance, variety, and moderation.

Balance

On most days, aim to eat more:

• Grains
• Protein foods
• Vegetables
• Fruits
• Dairy
• Listen to the body
• Eat when hungry
• Stop when full and satisfied

Variety

• Choose different foods in each food group.
• Don't reach for an apple every time when eating fruit.
• Eating various foods every day will help you get all the nutrients you need.

Moderation

• Don't have too much or too little of one food.
• Eating in moderation means all foods can be part of a healthy diet.
• Even sweets are okay.

Paying Attention To Foods

Eating healthy will help the body get the right balance of vitamins, minerals, and other nutrients. It will help the body:

• Feel its best.
• Increase energy levels.
• Handle stress better.
• Prevent various health problems like:
• Heart disease.
• High blood pressure.
• Type 2 diabetes.
• Types of cancer

Healthy Eating vs. Going On A Diet

Healthy eating is not the same as going on a diet. It means making adjustments/changes that an individual can live with and enjoy. Diets are temporary, as they are intended to cut out certain types of foods to make the body readjust and lose fat. However, during a diet, individuals can become hungrier and think about food all the time. A common side effect is to overeat after the diet to make up for the foods that are missed. Eating a healthy, balanced variety of foods is more satisfying to the body. Combined with more physical activity can help the individual get to a healthy weight—and maintain the healthy weight.

Make Healthy Eating A Habit

Think about the reasons for healthier eating.

• Improving overall health.
• Increase energy.
• Feel better.
• Set an example for kids and family.
• Think about small changes that can be made.
• Choose the ones that can be maintained.
• Don't try to change everything at once.
• Set manageable and achievable goals, like having a salad and a piece of fruit each day.
• Make long-term goals as well, like having one vegetarian dinner a week.

Get Support

Having a support team can help make the adjustments easier. Family and friends can help make meals, share healthy recipes and cooking tips. For more help, consult a doctor, registered dietitian, or health coach.

Body Composition

After Lunch Energy Dip

Most individuals have experienced the moment when after having a nice filling lunch then afterward feeling the need to take a nap. Having a sleepy feeling about one hour after lunch, known as the post-lunch dip, decreases:

• Alertness
• Memory
• Vigilance
• Mood

A study in the British Journal of Nutrition followed 80 participants over 12 weeks to find whether eating almonds impacted this post-lunch dip. The results found that an almond-enriched high-fat lunch helped reduce memory decline by 58% compared to a high-carbohydrate lunch.

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*

References

American Dietetic Association (2009). Position of the American Dietetic Association: Functional foods. Journal of the American Dietetic Association, 109(4): 735–746. Also available online: http://www.eatright.org/About/Content.aspx?id=8354.

Dhillon, Jaapna, et al. "Effects of Almond Consumption on the Post-Lunch Dip and Long-Term Cognitive Function in Energy-Restricted Overweight and Obese Adults." British Journal of Nutrition, vol. 117, no. 3, 2017, pp. 395–402., doi:10.1017/S0007114516004463.

Gallagher ML (2012). Intake: The nutrients and their metabolism. In LK Mahan et al., eds., Krause's Food and the Nutrition Care Process, 13th ed., pp. 32–128. St. Louis: Saunders.

Katz DL (2008). Dietary recommendations for health promotion and disease prevention. In Nutrition in Clinical Practice, 2nd ed., pp. 434–447. Philadelphia: Lippincott Williams and Wilkins.

U.S. Department of Health and Human Services, U.S. Department of Agriculture (2015). 2015-2020 Dietary Guidelines for Americans 8th ed. http://health.gov/dietaryguidelines/2015/guidelines/. Accessed January 12, 2016.

Small Intestinal Bacterial Overgrowth (SIBO) has a prevalence of 56% among patients with irritable bowel syndrome. Over the years, this condition was only treated with antibiotics, with a variable success rate. Consequently, patients have developed an interest in natural and sustainable herbal treatments to reverse bacterial overgrowth. The growing prevalence of this condition and the shift of the medical environment has raised the interest in using herbal therapy for Small Intestinal Overgrowth.

What is Small Intestinal Bacterial Overgrowth

Small Intestinal Bacterial Overgrowth or SIBO is an increased concentration of bacterial of more than 1000 000 colony-forming units per mL located in the jejunal fluid. Furthermore, its presentation varies widely from a mild gastrointestinal disturbance and escalates to a full-blown enteropathy. Consequently, SIBO can overlap with IBS and is associated with malabsorption and malnutrition, potentially triggering celiac disease. 

SIBO associated triggers and mediators:

• Achlorhydria (autoimmune, surgical, iatrogenic)
• Motor abnormalities.
• Diabetic enteropathy.
• Vagotomy.
• Abnormal communication between the colon and small bowel.
• Gastrointestinal fistulas.
• Resection of the ileocecal valve.
• Systemic and intestinal immune deficiency states.
• Scleroderma.

On the other hand, we can account for several protective mediators against small intestine bacterial overgrowth. Indeed, a regular gastric acid release, along with the proper function of pancreatic enzymes and bile acid, can protect against SIBO. In addition, different motility factors such as the migrating motor complex contribute to the adequate bacterial distribution.

Furthermore, there are additional extrinsic factors that might contribute to the gut’s microbiota alterations.

These factors are mainly environmental such as following a FODMAP’s (fructooligosaccharides, saccharides, monosaccharides, and polyols) dietary pattern. Also, the use of drugs that may alter gastric function, such as proton pump inhibitors, antibiotics, and anti-motility agents to treat diarrhea. Nevertheless, the current use of probiotics, accompanied by fiber and prebiotics, are essential factors contributing to the colonization and growth of certain bacterial strains. 

Antibiotics vs. Herbal therapy

The use of herbal therapy has been tested with similar results as the current SIBO antibiotic treatment. Indeed, after testing positive for SIBO by lactulose breath testing (LBT), the following step is to treat this condition with a 10-14 day course of rifaximin.

Nevertheless, the population’s need for an alternative and sustainable treatment has led to herbal components as contributors to SIBO. Chedid et al. designed a study to test the combination of specific herbal ingredients against antibiotic therapy with positive results.

In this study, three-hundred and ninety-six patients underwent LBT for suspected SIBO, of which two-hundred and fifty-one turned positive. Following these results, these patients decided between being treated with 1200mg of rifaximin daily or herbal therapy for four weeks. Of the patients who received herbal treatment, 46% had a negative follow-up LBT against 34%of rifaximin users.

Some of the combinations used in this study were:

FC Cidal 

Dysbiocide 

Candibactin-AR 

Candibactin-BR

Comprehensive stool testing

Getting to the root cause of the condition is the main focus of any functional medicine treatment. Indeed, in El Paso Functional Medicine we focus on treating the gut with the use of comprehensive, state-of-the-art- art testing.

In conclusion, this study determined that herbal therapy was as effective as the use of antibiotics for SIBO. In addition, this alternative treatment was recommended for those patients who used antibiotics without positive results. Furthermore, from an economic point of view, herbal therapy serves as a sustainable alternative to treat this ever-growing condition. – Ana Paola Rodríguez Arciniega, MS

Additional Online Links & Resources (Available 24/7)

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

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

Online Functional Medicine Assessment: bit.ly/functionmed

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*