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The human body is a complex system, that requires consistent development in all areas. When it comes to weight loss being too strict can cause the body to rebel. Examples are individuals that have lost weight, then put it right back on, or get stuck in a plateau. The objective is to step off the weight loss rollercoaster and embrace weight-loss strategies that work. Here, we explore a few evidence-based weight loss strategies that focus on long-lasting success. Improve insulin sensitivity When consuming carbohydrates, it is broken down into sugar. The body needs a certain amount of sugar to function. However, it is a narrow safety range. If the level gets too high for too long, cellular damage happens. The role of insulin is to guide the excess sugar/glucose into the cells. However, more individuals are experiencing high blood insulin levels, called hyperinsulinemia. Possible symptoms can include: - Sugar cravings
- Unusual weight gain
- Frequent hunger
- Excessive hunger
- Unable to concentrate
- Anxiety or feelings of panic
- Lack of focus
- Extreme fatigue
Insulin rises because the blood sugar does. It’s dangerous to let glucose levels stay elevated, which is why more insulin gets produced to bring the blood sugar down. Given enough time constant hyperinsulinemia can result in a condition called insulin resistance, where the cells become resistant to the effects of insulin and are less effective. Insulin sensitivity and weight loss A high level of insulin in the blood can trigger weight gain and make losing it difficult. Results of high insulin: - Disrupts the breakdown of fat known as lipolysis
- Raises the potential for fat storage
- Increases the risk of regaining weight despite following a low-calorie diet
Improving insulin sensitivity can be done by: - Consuming whole, low glycemic foods
- Eating healthy fats
- Incorporating high-intensity interval training
- Going for optimal gut health
- Managing stress effectively
Manage stress levels Stress and stress eating could be contributing to an expanding waistline. Examples could be eating a favorite meal while barely being conscious of the process or the inability to resist a chocolate bar after a long, distressing day. Research published in the Journal of Health Psychology found that stress-related eating has a preference for calorie-dense and highly tasty foods. And when stress levels rise, food cravings rise, triggering fat gain. Reducing stress There are a variety of techniques that can help the mind and body relax turning off the stress response. Here are some science-based favorites: - Free-range eggs
- Nuts
- Seeds
- Fatty fish
- Dark chocolate
Proper sleep cycle Proper sleep means sound sleep eight hours each night. Many individuals have convinced themselves that five or six hours is enough. Unfortunately, research shows otherwise. In a study published in PLOS Medicine, researchers studied the effects of short sleep duration on hormones that lessen or increase hunger, and on body mass index or BMI. They found the participants with short sleep had reduced leptin and elevated ghrelin which increases appetite and can contribute to weight gain. Improving sleep quality - Developing a healthy sleep routine
- Have the same sleep and waking time
- Time to wind down
- Meditate a little before sleep
- Take a warm bath 90 minutes before bed
- Avoid blue light at least 90 minutes before going to sleep
- Limit caffeine intake as it can negatively affect sleep even when taken six hours before sleep
- Avoid/limit alcohol in the evenings
- Regular physical activity can help release stress and tension, tiring the body out so sleep comes naturally
- 30 to 40-minute endurance sessions a week are plenty. However, for some individuals, exercising too close to bedtime can have the opposite effect. Therefore, take note of whether this would be a problem.
High-Intensity Interval Training There are a variety of approaches to exercising. But there is one evidence-based approach that has been proven to: - Burn abdominal fat
- Reduce waist circumference
- Address insulin resistance
It is known as HIIT. High-Intensity Interval Exercise involves: - Repeated brief sprints with all-out intensity immediately followed by low-intensity exercise or rest.
- This type of exercise is a perfect match for:
- Treadmill workout
- Elliptical trainer workout
- Skipping/jumping rope
- Rowing workout
- Walking workout
Increasing Muscle Mass An increased amount of muscle increases the basal metabolic rate or BMR. This increases the body's ability to burn fat and lose weight. A loss of lean body mass lowers resting energy expenditure and increases fatigue and injury risk. For individuals trying to lose weight the metabolic decline triggered by a loss of lean body mass can cause regaining the fat previously lost. What this means is that when muscle mass drops so does metabolism along with the ability to keep the weight off. When muscle mass increases the body can easily burn fat, making it possible to achieve and maintain a healthy weight. It’s important to remember that as the body's muscle mass increases the body needs more energy to nourish and support this new tissue. This means that higher calories are allowed, as not having enough calories becomes counterproductive. Muscle mass increase can be achieved by: - A healthy diet will help build muscle
- Strength and resistance training
- Taking protein supplements
Weight loss strategies takeaway With the right approaches, permanent weight loss is possible. Instead of deprivation, focus on science-backed approaches that work: - Improved insulin sensitivity
- Stress management
- Sound sleep
- High-intensity interval training
- Increasing muscle mass
- Choose approaches that are enjoyable and fun
This will make sticking to the weight loss strategies easier and will contribute to a happy, healthy life. Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico* References Chao, Ariana et al. “Food cravings mediate the relationship between chronic stress and body mass index.” Journal of health psychology vol. 20,6 (2015): 721-9. doi:10.1177/1359105315573448 Taheri, Shahrad et al. “Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index.” PLoS medicine vol. 1,3 (2004): e62. doi:10.1371/journal.pmed.0010062
When lower back pain presents many want to retreat to the couch, bed and just lay down, but doctors, chiropractors, physical therapists, and spine specialists do not recommend this course of action. What they do recommend, other than treatment, is to engage in the easiest forms of exercise on the spine and back muscles. Staying sedentary is one of the worst things an individual can do to their back. When the back is aching exercise can usually help. This is because the muscles, ligaments, tendons are being stretched and not just staying still, which lets inflammation build up and swell. Moving keeps the blood flowing, allowing for broader healing and recovery. However, back pain relief can be a challenge. Various treatment options exist because there are a variety of causes. The key is figuring out which type is best for each individual and their specific condition. An individual needs to know the cause of their type of back pain, as this determines which exercises should or should not be doing. The Pain and Therapy journal evaluated some of the best exercises for lower back pain. Physical Therapy Exercises The McKenzie method can be very effective for acute disc herniation pain and sciatica. This type of exercise is to figure out if there is a specific position that helps the pain become centralized, correct any motion restrictions, and take the pressure off the region that is compressed or inflamed. Physical therapists incorporate McKenzie exercises as part of regular treatment. The strength-building moves are designed to help support the spine and consist of range-of-movement work and sustained positions. Home and Studio Workouts Pilates is one of the easiest exercises for individuals with chronic low-back pain. Like McKenzie exercises, it utilizes sustained positions that strengthen the trunk/core muscles. The muscles are strengthened using small movements. Using the machine called a reformer, has built-in support for the spine. This is considered a low-key, muscle-toning workout that can ease chronic back pain. Water Exercise Water exercises lessen the body's weight, taking pressure/stress off the spine. Deep-water running with the water at shoulder-height can significantly improve low-back pain. In a study, a group of overweight/obese women worked out twice a week for an hour-long exercise session. After 12 weeks, improvements in pain intensity, personal care, sitting, standing, and sleeping were reported. Easiest Office Exercise One of the easiest exercises is walking. It is great for the body. But the key is to walk more than usual around the office, or wherever work is. This is not about getting the heart rate up. It is about not staying in the same position for too long. When sitting and focused, an individual can stay in an uncomfortable position for some time and just push through it in an attempt to finish up the work. Using a timer or an application that alerts every hour to get up and stretch is highly beneficial. Walk correctly to the bathroom, or just get up and walk around for a bit gets the blood pumping through the body and the muscles in motion stretching and contracting. Stabilization Exercise Strengthening workouts can be done at home. - Stretch while standing against the wall bringing the arms up and down.
- Pull the elbows down into the back, which stops the hyperactive trapezius from tensing up.
- Knee to the chest motion while lying on the back
- Abdominal crunches while balance on an exercise ball
- Push the head back into the headrest while driving. This helps avoid the forward head posture.
Contact a doctor, chiropractor, or physical therapist that can recommend the best stabilization exercises for the specific pain/condition. Tai Chi and Qigong Tai Chi and Qigong are gentle exercises where an individual performs slow, controlled movements emphasizing balance and focus. Both can reduce pain, disability, and other symptoms associated with lower back pain. Exercise After Childbirth Physical activity for pregnant and post-birth, the American Congress of Obstetricians and Gynecologists recommends the following. The easiest exercise routines can be resumed gradually after pregnancy, once a doctor confirms it is medically safe, depending on the delivery, and the presence or absence of medical complications. - Pelvic floor exercises could be initiated in the immediate postpartum period.
- Regular aerobic exercise in lactating women has been shown to improve cardiovascular fitness without affecting milk production, composition, or infant growth.
- Nursing women should consider feeding their infants before exercising in order to avoid exercise discomfort.
- Nursing women also should ensure proper hydration before engaging in physical activity.
- Take it slow.
Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico* References Pain and Therapy. (2020) “Rehabilitation for Low Back Pain: A Narrative Review for Managing Pain and Improving Function in Acute and Chronic Conditions.” https://link.springer.com/article/10.1007/s40122-020-00149-5 Spine. (2016) “Pilates for Low Back Pain: Complete Republication of a Cochrane Review.” https://pubmed.ncbi.nlm.nih.gov/26679894/
Individuals with neck and back pain should consider adding a few pain-relieving therapeutic tools to the holiday wish list. Spine specialists/experts have some tools for their patients and others who are dealing with back and neck pain. Looking at various points, these therapeutic tools offer the gift of helping to reduce neck and back pain, when unable to see a chiropractor or physical therapist. Foam Rollers Foam rolling is effective for different types of aches and pains, especially backaches. Foam rolling benefits include: - Releasing muscle knots and tension
- Reduces inflammation
- Decreases pain
- Improves range of motion
- Returns flexibility
Wedge Pillow A wedge pillow for the back is a necessity. A wedge pillow removes the stress from the spine and neck when lying down. Flipped around will take the tension off the legs also bringing back pain relief. Deep Percussive Massager Percussive massagers can provide a deep massage to various areas of the body especially the lower back. There are a variety of brands available with different levels of technology. However, careful use of these instruments must be exercised. This is because the massage can be intense and can exacerbate or cause further injury, and individuals can develop a tolerance making the massage no longer effective. Seat Cushion If sitting at a desk throughout the day or working from home a proper seat cushion is mandatory. Many individuals who sit the majority of their day utilize a combination cushion that includes the seat cushion with lower back support. Individual cushions are great because they can be moved easily and adjusted to fit where needed. Therapeutic seat cushions come with various features available, here are a few to keep in mind. Memory foam and air cells offer the most pressure relief. If there is tailbone pain, focus on a seat cushion with the tailbone cut out for extra relief. An office chair with these features should also be considered. Inversion Table Inversion tables are available at reasonable prices, starting around $100. Used correctly this therapeutic tool can successfully help relieve back pain. Inversion tables and cervical traction provide decompression and postural alignment for the spine helping with pain relief. These devices offer gentle decompression through the angle used. Wider angles or full inversion provides more decompression on the back. Individual spinal needs should be discussed with a chiropractor, physical therapist, or physician before using this therapeutic tool. Pain Patches and Topical Agents Pain-relieving patches like Lidocaine, IcyHot, and Salonpas patches are widely recommended for tight and sore areas of the body. Sitting Standing Desk A sitting and standing desk can be highly beneficial to back pain. In addition to burning off bonus calories throughout the day, Changing positions and postures throughout the day are recommended. This is to keep the muscles, ligaments, tendons moving, and not in a static position for too long. Changing every 20 to 30 minutes is the recommended time. Sitting and standing desks can provide positional changes that will help with posture, core stability, and circulation. This will help reduce and alleviate pain in the low back, neck, and shoulders. However, the desk needs to be stable and adjusted to the proper height. Lower Back Sitting Support These therapeutic tools help reinforce the low back region when seated. Most of us start to slouch forward with the head and shoulders hunched forward after some time at the computer. This strains the whole body, specifically the low back. Lower back supports can help maintain proper alignment of the spine when seated. Knee, Thigh, Pelvis Pillow These pillows have different names but are used in the same way. This is a pillow that can be placed between the legs while sleeping takes the pressure off the pelvis and spine. These types of pillows are great for individuals that sleep on their side. This is because the top leg often shifts down, leading to increased stress on the hips and low back. These pillows help keep the legs aligned during sleep relieving pressure on the low back. How To Self-Care for Back Pain Books There are a variety of books that offer tips, and therapies for self-care. These products are not a cure-all. They are intended to help in combination with proper treatment, especially for certain spinal conditions. If pain is limiting daily function, consult a chiropractor, physical therapist, or physician about using the above therapeutic tools. Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico* References Furlan, Andrea D et al. “Massage for low-back pain.” The Cochrane database of systematic reviews,9 CD001929. 1 Sep. 2015, doi:10.1002/14651858.CD001929.pub3
Migraine headaches have been considered to be one of the most frustrating ailments when compared to other common health issues. Generally triggered by stress, the symptoms of migraines, including the debilitating head pain, sensitivity to light and sound as well as the nausea, can tremendously affect a migraineur’s quality of life. However, research studies have found that chiropractic care can help reduce the frequency and the severity of your migraine pain. Many healthcare professionals have demonstrated that a spinal misalignment, or subluxation, may be the source of migraine headache pain. The purpose of the article below is to demonstrate the outcome measures of chiropractic spinal manipulative therapy for migraine.
Industrialization/modernization has impacted our food, the way we eat and our weight. Processed fast food can be purchased pretty much anywhere. We no longer expend physical energy to hunt and forage for food. Because of this back pain is probably the most common and most troublesome condition that individuals experience. Eight out of 10 will struggle with back pain at some point in their life. Low chronic back pain can become aggravated by a variety of triggers. - Mechanical stress
- Excessive strain
- Muscle weakness
- Poor sleep position
- No exercise
- Excessive weight
These can all contribute to making back pain even worse. Obesity is defined as a disease. It is a serious disorder that affects adults and children. Being overweight can contribute to the development of coronary heart disease, diabetes, high blood pressure, and colon cancer. And it can also contribute to symptoms associated with: - Osteoporosis
- Osteoarthritis
- Rheumatoid arthritis
- Degenerative disc disease
- Spinal stenosis
- Spondylolisthesis
Osteoporosis coupled with a sedentary lifestyle and an unhealthy diet can affect the density and the strength of the bones. When the structural integrity of the spine is compromised there is a higher risk for fracture. Vertebral fractures can be painful and disabling. Those diagnosed with osteoporosis probably have lost between 25% to 30% of bone density. Being Overweight Affects the Spine The spine carries the body's weight and distributes the weight in an equal manner when resting and during activity. When there is excess weight the spine is forced to compromise which can lead to injuries and structural damage. The area of the spine that is the most vulnerable is the low back or lumbar spine. Exercise is Important When we don't exercise it leads to: - Poor flexibility
- Weak back muscles
- Weak pelvis
- Weak thighs
This can increase the lower back's curve, which causes the pelvis to tilt forward in an unhealthy manner. This is detrimental to proper posture and when our posture weakens, the rest of the body follows. Age Relation These disorders of the spine might be thought of as the normal aging process. This is true that as we age, the body tissues begin to change and the spine's disc wear down. But, if you are overweight, chances are you have, or will have pain in the back. Weight Loss Reduces Back Pain Weight loss can contribute to a partial or complete reduction in the back pain symptoms. The research between weight loss and back pain is still ongoing but numerous practitioners report cases of patients experiencing a serious reduction in pain after losing the excess weight. Because the extra weight is taken off the spine further stress is avoided. Especially when a chiropractor realigns the vertebral column. According to the American Spine Society, individuals that stay around 10 pounds of their proper weight are those least likely to experience back problems. Back Health and Physical Activity Chiropractic is one of the most popular treatments for back pain. With chiropractic adjustments, pain is alleviated but also the root cause of the problems is corrected. Spinal adjustments can help even more when combined with a proper diet and weight loss treatment program. Besides weight loss, exercising and strengthening the core muscles can guarantee the proper distribution of the body’s weight. Stronger muscles, less weight, and better posture will provide amazing long-term benefits. If you want to know how to incorporate weight loss and exercise in your daily routine, speak to your chiropractor. They are ready to guide you along the way. If you aren’t currently seeing a chiropractor, give us a call. We’re here to help!
Physical Activity to Prevent Back Pain and Weight Gain Osteoporosis Regular physical activity will improve the body's: - Balance
- Reflexes
- Coordination
This significantly reduces potential falls and injuries. Injuries from falling can be devastating for someone with osteoporosis. Consult with your doctor before beginning any exercise program. To help reverse bone loss, physical activity must fit the individual's type and intensity. This will determine the appropriate exercises for your level of fitness as well as the risk of fracture. As a way to begin walking is a great way to start a regular exercise therapy. Walking improves bone strength because it distributes the body's weight in a balanced manner over and over again. Bone responds best to the intensity of the walk and not the duration. Bones need to be consistently challenged as they respond by making more osteoblasts or the cellular material that fills the bone cavities. Adding these higher levels of resistance causes healthy stress to bones. This is what increases bone density. Adding a variety of weight-bearing activities: - Dancing
- Skating
- Aerobics
- Strength/weight training aka resistance training
OA-Osteoarthritis & RA-Rheumatoid Arthritis Osteoarthritis and rheumatoid arthritis are conditions that affect the flexibility of the spinal or facet joints. Flexibility, in this case, means the ability of joints to move through their normal range of motion. The amount of an individual's range of motion is determined by how tight the muscles, tendons, and ligaments are. When muscles can stretch freely, this means the joint has better flexibility. Low Back Pain & Possible Sciatica To prevent low back and leg pain, the back, and hip muscles need to be flexible and strong. Individuals with poor flexibility and weak muscles in the back, pelvis, and thighs have a higher risk of increasing the curve of the lower back which can make the pelvis tilt too far forward. Proper posture combined with flexible and strong muscles can help prevent nerve compression and pain. Overall Health Having healthy body composition means there needs to be more lean body mass i.e. muscle mass and less body fat. Strength training/CrossFit helps by raising the metabolic rate while lowering body fat. The increased muscle strength helps maintain correct posture and body mechanics in whatever you do. Physical activity reduces the chance of injury while increasing physical performance like being able to climb stairs or carry groceries with much-added ease and confidence. Exercise Suggestions The benefits a regular exercise program offers are one of the keys to a healthier lifestyle. But take it in steps, see a health coach, physical therapist or chiropractor to help educate and guide you through an exercise treatment plan. Helpful tips: - It can take 6 to 8 weeks to see results so focus on short-term goals.
- Work regular exercise into your schedule but keep important activities as a priority.
- Friends and relatives can help give you support and join in the exercise.
- You don't have to do an entire workout. Instead, exercise for 10 minutes.
- Consistency in physical activity is the goal. It's not how long or hard the exercise is.
- Keep a journal of your workouts and progress.
With the healthy changes made today, including diet choices and regular physical activity/exercise, your life will be one-hundred times better. This does not mean that you have to become an intense workout aficionado. Remember all that is needed is a reduction in weight of only 10%. This is what is needed to reduce the detrimental effects of being overweight. Our clinical focus and personal goals are to help your body heal itself naturally quickly and effectively. At times, it may seem like a long path; nevertheless, with our commitment to you, it’s sure to be an exciting journey. The commitment to you in health is to, never lose our deep connection to each one of our patients on this journey. When your body is truly healthy, you will arrive at your optimal fitness level proper physiological fitness state. We want to help you live a new and improved lifestyle. Over the last two decades, while researching and testing methods with thousands of patients, we have learned what works effectively at decreasing pain while increasing human vitality.
Q: Dr. Jimenez, I read one of your articles about physical therapy and spinal stenosis exercises that focus on stretches for relieving pain. I was wondering if it was also possible to do aerobic exercise with a spinal condition and can you recommend a safe cardiovascular program? I'm a 65-year-old with spinal stenosis, and I want to stay in shape. I try to ride a stationary bike for 20 minutes at least 2 times a week, but with my low back pain, I don't always finish the workout. How else can I stay in shape A: I do recommend aerobic exercise for everyone, but especially for people with spinal conditions. Aerobic exercise increases the blood flow to the body's tissues, and people with high levels of cardiovascular fitness generally do better dealing with spinal problems. However, before anyone with a spine condition or any medical condition for that matter, starts a wellness and fitness program, they should check with their primary caregiver, to clear the individual as fit to exercise. Example: Someone with cardiovascular (heart problems) can have restrictions when it comes to certain types of exercise. A physical exam will make sure your body is ready for exercise. Low-impact aerobic exercise is recommended These are excellent examples of low-impact aerobic exercise. They increase heart rate and are easy on the body. - Riding a stationary bike is another recommended form of low-impact aerobic exercise.
It can be tiring, but if recommended by a caregiver/therapist, then realize they did so for a reason/s to get you healthy. By biking, you are building up endurance, and that is exactly what you want, as it speeds up recovery. - Walking is a great exercise for spinal conditions. It is low-impact, and you can control the pace to fit your needs.
- Daily walks after lunch or after getting home are a great way to exercise.
If exercise does begin to increase back pain or another type of pain, tell your caregiver or physical therapist right away. The phrase, no pain, no gain does not apply when there are spinal conditions. So do not try to push through the pain or think that the hurt is good. Also, do not try to do take on too much right away. Even if you feel good, follow the fitness plan. But if you want to mix it up, discuss with your chiropractor/physical therapist if adding walking and swimming to the plan will be beneficial, as well. It can be tempting to not exercise with a spinal condition. But remember that if there is no movement at all, you could make the pain worse. Knowing what your body can handle and sticking to a workable schedule, these healthy steps will relieve you and help with your low back pain. Daniel Alvarado, the owner of Push-as-RX Fitness, discusses how he carries out his PUSHasRx Functional Fitness Workouts personal injury rehabilitation and athletic training program as a part of Dr. Alex Jimenez's chiropractic rehabilitation plan. Physical therapy (PT), also referred to as physiotherapy, is one of the allied health professions which, by utilizing mechanical force and motions (bio-mechanics or kinesiology), manual therapy, exercise therapy, and electrotherapy, remediates impairments and promotes mobility and purpose. Physical therapy is used to enhance a patient's quality of life through: - Examination
- Diagnosis
- Prognosis
- Physical intervention
Your health is easily one of the most important things in your life. When your health is good, you feel better, are more productive and generally happier. When your health is not good, it becomes difficult to accomplish even the smallest tasks—and your mood and ability to enjoy life suffer. Fortunately, there are some simple steps you can take to lead a healthier life. Read on to learn some of the most important tips for healthy living! 3 Tips for Healthy Living from Your Chiropractic Team 1. Keep your body in alignment through regular chiropractic care. Regular chiropractic adjustments are the perfect way to keep your body in alignment. Proper alignment of the spine and joints reduces pain and inflammation, speeds up healing and makes moving more enjoyable. Many times people are unaware of how to move in the best way for their bodies. Poor movement patterns can lead to injuries, which make it impossible to stay as active as you like. If you start to notice any pain caused when you move—like when adopting a new exercise routine—stop doing what you are doing and consult with your chiropractor. Chiropractors are trained to identify movement problems and help correct them. Your chiropractor should be able to help you find a way to exercise that does not cause pain or lead to injury. 2. Keep track of your health. It is important to get an accurate assessment of your current health on a regular basis. The goals you set for the future will be much more easily achieved if you know where you are starting from. Some of the ways you can keep track of your health include : - Maintain a relationship with your doctor, dentist, and chiropractor. Preventative healthcare is more effective and less expensive than waiting for something to go wrong. By keeping regular appointments with your doctor, dentist, and chiropractor, you can get valuable feedback on your current state of health. They can also help you catch potential problems early on.
- Keep a diary of your exercise, diet, and mood. The diary does not have to be complicated or overly detailed. You just need a clear picture of how much you are exercising, what kinds of exercises you are doing, what food you are eating and how you are feeling.
3. Start with the basics—a healthy diet and regular exercise. Good health is built on a foundation of diet and exercise. The goal is to improve and maintain a regimen where you eat healthily and exercise regularly over the long-term. You do not have to do anything drastic, either. You will have an easier time making changes if you start small and gradually shift towards a lifestyle that you think is best for you. Some points to remember: - The perfect diet for one person may not be perfect for another, but there are some basics that work well for the vast majority of people. A diet focused on whole foods, including plenty of vegetables, fruits, and whole grains, is ideal. Repeated studies have shown that a Mediterranean style diet is healthy and easy to maintain, making it a good place to start if you are new to healthy eating.
- Take baby steps. Extreme shifts in diet can be mentally exhausting and difficult to maintain. Drastic changes in exercise habits risk injury and are also hard to maintain. Focus on taking small, incremental steps to reach your goals.
Contact Us Today to Schedule an Appointment If you would like a personalized plan for improving your health, please contact us. One of our chiropractic team members is ready to assist you! Foot pronation is the natural movement which occurs during foot landing while walking or running. Foot pronation also occurs while standing, and in this instance, it is the amount in which the foot rolls inward toward the arch. Foot pronation is normal, however, excessive foot pronation can cause a variety of health issues, including bad posture. Plantar fasciitis: A Perspective In Functionality Plantar fasciitis is the inflammation of the plantar fascia or aponeurosis. Which can be caused by trauma, e.g. jumping/running activity, or more from longstanding stretching of pronated feet. - The pain of plantar fasciitis is commonly at its worst when getting out of bed in the morning.
- The initial steps cause a painful stretching of the tissue after hours of being in a shortened position.
- As a person sleeps, the feet naturally go into a position of plantarflexion and shorten down in a relaxed.
- Mild relief is common after moving about for a while.
Treatment options Treatment options for plantar fasciitis include: - Reduced activity
- Cryotherapy
- Ultrasound
- Taping
- Massage
- Chiropractic
- Orthotics
If the patient is capable of walking without an antalgic gait, look to see how much foot flare occurs during the gait cycle. Rule of thumb for foot flare: - Both feet should be pointing in the general direction you are walking toward.
- Any deviation from a line directly in front involving one foot more than the other is a red flag for dysfunction in the kinetic (moving) chain and may be a contributing factor in the syndrome.
- Foot flare is a compensation mechanism to help balance a wobbly pelvis.
- If this is detected, remove shoes and socks and look at the medial arch.
Gentle care - Direct palpation of the plantar fascia may reveal painful thickened muscle, especially along the medial longitudinal arch.
- This thickened muscle is the result of repetitive tear and repair process.
- With the foot relaxed, grasp the toes and gently pull them up into passive dorsiflexion.
- Gentleness is essential; as this motion stretches the irritated plantar area.
- It often presents with fixations or subluxations of the bones of the feet.
- The collapse of any of the three arches of the foot sets the stage for joint fixation.
Mobility & function - Mobility is life to a joint, so don’t overlook the benefit of adjusting the subluxations or fixations of the lower extremity.
- Once the acute phase of plantar fasciitis is under control, you can address the factors that contributed to the condition.
- Most of the time patients need arch structure to be supported in an optimal functioning position.
- Custom-made orthotics support all three arches of the foot provide the necessary support to reduce the tension on the plantar fascia by blocking the excessive pronation stretches.
Improvement through non-invasive treatment - Improvement of muscle function of the kinetic chain through massage or other forms of muscle management can improve muscle compliance, or the ability of the muscle to contract and relax.
- Chronic muscle tension creates joint dysfunction and can lead to inflammation in the plantar fascia.
- A massaging or mechanical chiropractic compression down the length of the plantar fascia can restore flexibility to that tissue.
- Roll the foot over a golf ball or similar device for the purpose of restoring fascia flexibility can have profound effects on foot pain and function.
- Patient tolerance is the key to any technique used, so try to understand that the chiropractor/physical/massage therapists are trying their best to bring relief, increasing the pressure and the length of any intervention.
NCBI Resources The SMART approach is a guide for setting realistic goals and attaining them. It is an acronym that outlines a success-focused strategy for goal setting: - Specific
- Measurable
- Accountable
- Realistic
- Timeframe
Each step will bring you closer to achieving your goals and improve your health.
No matter what season it is, it's always a great time to get outside and get active as long as the weather cooperates. Hiking is a great way to enjoy nature while reaping some tremendous health benefits in the process. Add chiropractic into the mix, and you might find you're the healthiest you've ever been! Benefits Hiking is a great cardio workout that can help improve your blood sugar levels as well as your blood pressure. It can also decrease your risk of heart disease. What’s more, walking qualifies as a weight-bearing exercise so it helps guard against osteoporosis by improving bone density. If you hike on a regular basis, you will find that your weight is better managed, your core is stronger, your mood is better, and your balance is improved. As you hike, anxiety and stress will melt away. You will look better, feel better, and function better. The good news is, the more you do it, the more benefits you’ll see. The more you work, the more you can work. As your body gets stronger, you will find that you can go farther and even challenge yourself on some of the more difficult trails. Just the act of moving will make you feel better, but get ready to get hooked! Chiropractic & Hiking Equals Great Results Incorporating regular chiropractic care into your life helps keep everything working as it should. When you are backing that care with cardiovascular exercise, you greatly increase the benefits of both. The exercise strengthens your muscles while keeping you flexible with a better range of motion. Chiropractic supports this by keeping the spine in balance so that the joints all work as they should. When your body is balanced, you don’t have pressure on your joints or muscle groups working when they shouldn’t. Chiropractic care is also focused on whole-body wellness so your chiropractor may recommend certain lifestyle changes or a special diet to support your hiking routine. If you get hurt, or even sore, from your hikes, chiropractic can help manage the pain or eliminate it completely. You will heal faster so you can get back on the trail sooner. What’s more, chiropractic will increase your performance faster and your body will work much more efficiently. Combining the two creates a powerhouse that will provide you with fantastic health benefits for a very long time. Tips When you set out to hike, you might feel great and want to get started right away. However, there are some things you need to pay attention to so that you can be sure your hike is productive and safe. There’s nothing like a knee, ankle, or back injury to mess up a great hiking routine. Stick with these tips to avoid any problems. - A good warm up before your hike will improve your performance on the trail and reduce your risk of injury. Take a few minutes to warm up your muscles and stretch a little. Your body will thank you.
- Choosing the right shoes will greatly improve your hike. Look for footwear that is supportive, fits well, and allows your foot and ankle to work as they should. You will feel a good pair of shoes all the way up to your back – same as you’ll feel bad ones.
- Don’t try to conquer the toughest trail right off the bat. Start slow and work your way up to more challenging trails and longer hikes. For instance, you may want to start on a fairly level surface and gradually work up to areas with uneven terrain or even hills.
- If balance is an issue (or even if it’s not), you may want to add poles. They can help keep you balanced but do double duty by providing a great upper body workout.
Exercise is an essential part of good health. It can help with weight loss and plays a crucial role in preventing many chronic health conditions like hypertension, diabetes, and heart disease. Regular exercise has also been shown to help with depression and anxiety. There is just something about getting your body moving and your blood pumping. It is what nature intended; as humans, we are supposed to be active. The more active you are, the better you will look and feel – and the healthier you will be. There are many different types of exercise out there, though. It seems that everyone has “system” or some slick, branded fitness routine that is guaranteed to work. The thing is, the old-fashioned way is best. Cardio, the type of exercise that raises your heart rate and gets your blood pumping is actually categorized by aerobic and anaerobic. Understanding the similarities and differences will help you round out your workout for better results. What is Aerobic Exercise? Aerobic exercise involves low to high-intensity physical exercise. The movements are oxygen infused, relying on the oxygen to meet the demands of the activity. Typically, exercises that are light to moderate intensity fall under aerobic: - Walking
- Cycling
- Swimming
- Rowing
- Jogging
- Running
These activities can be performed for longer. In fact, many experts advise that an aerobic exercise workout is better when done for an extended period; at least 18 to 20 minutes. For instance, a person can walk on a treadmill for 20 to 30 minutes, then cycle for the same amount of time. This is sufficient for raising the heart rate and increasing metabolism. Aerobic exercise was first introduced in the 1960s by doctor and Air Force Colonel, Kenneth Cooper. He created the Cooper Institute in 1970, which focused on preventive medicine, centered around education and research. The workout became very popular in the ‘70s and ‘80s as a class workout but over time has expanded to become a significant part of gym workouts all over the world. What is Anaerobic Exercise? Anaerobic exercise is high-intensity physical exercise. Where aerobic build endurance, anaerobic is more like a sprint, building power, speed, and strength. It increases muscle mass and improves performance. It lasts from several seconds to around 2 minutes. Engaging in physical activity for longer than 2 minutes becomes more aerobic in nature. Types of anaerobic exercise include: - Jump rope
- Cycling sprints
- Running Sprints
- Swimming sprints
- Heavyweight training
Anaerobic activities are often interspersed with aerobic activities in interval training for maximum effect. Levels of Intensity Aerobic and anaerobic exercise can be combined to create a highly effective workout. It can involve increasing the intensity of an aerobic exercise, or it can mean changing from an aerobic activity to an anaerobic activity. For instance, you may jog for five minutes, then sprint for two, and jog for five more minutes. Another option is to switch up the activities. Walk on a treadmill for seven minutes, do a cycle sprint for two minutes, row for seven minutes, and jump rope for two minutes. The combinations are endless, and you can customize it for your favorite exercises or accommodate physical limitations. Health Benefits Aerobic and anaerobic exercise has been shown to help prevent certain types of cancer, like breast cancer and colon cancer with just 30 to 60 minutes of moderate intensity exercise a day. Exercise has also been shown to prevent osteoporosis, diabetes, depression, cardiovascular disease, obesity, and it even improves cognitive function. Find ways to incorporate some aerobic and anaerobic exercise into your fitness routine at least several times a week. It is how you get healthy, stay healthy, and feel better.
Core Training Back pain can be debilitating, causing immobility, inflexibility, and have a significant impact on a person’s quality of life. It can make even the most mundane daily activities extremely difficult – and even excruciating. Building the muscles that make up your core (abdominals and back) can help support your spine and reduce back pain. In many cases, strengthening these muscles can assist a patient to avoid medication with its unpleasant side effects and even avoid surgery. With just a few smart moves you can significantly decrease your back pain, increase your mobility, and take back your life. The Role of Abs and Back Muscles The spine is the supporting structure for the back, but it also is a vital infrastructure for the entire body. It houses the central nervous system, and neural impulses are transferred along what is a spinal superhighway. The arms, legs, neck, and head are all connected and stabilized by the spine through an intricate network of ligaments and muscles. The back muscles and abs, or abdominal muscles, are at the center, or core, of this muscle network. They keep the body upright and facilitate movement. When these core muscles are not in good condition, it puts stress on the spine, impacting its ability to support the body. This often results in back pain and even injury in some cases. Postural Alignment Postural alignment is a frequent contributor to back pain. This is often due to weak core muscles. As the muscles fail to do their job to stabilize the spine, the body adjusts structurally to accommodate the weakness. This can result in postures that cause joint pain as well as muscular pain and even headaches. For instance, stooped or hunched shoulders can cause back pain, but it can also create tension in the shoulders and neck. This, in turn, can cause tension headaches and migraines in patients. A sway back, where the lower back bows, causing the pelvis to tilt up, can cause severe lower back pain, especially after standing for long periods of time. Swayback can be the result of weakened core muscles or a combination of a weak core, combined with obesity or pregnancy. The weight in the abdominal area pulls the spine forward so that it curves. A pregnancy sling can sometimes help with the pain, but it is just a band-aid. The real cure is to strengthen the core muscles so that they are better able to support the spine and body adequately. Foundation Training Eric Goodman, a chiropractor, developed Foundation Training as a way to help his patients who suffer from lower back pain but are not physically able to do Pilates or yoga. It is also designed to help those who sit for long periods of time to counteract the associated adverse health effects. Foundation training incorporates powerful yet straightforward movements that work to integrate the body’s muscular chains, increasing strength and realigning the core and spine. It does not require any equipment so the actions can be performed anywhere. The muscles are trained how to move correctly and work together so that you the body learns to move how it is designed to move. The critical, essential exercise can be viewed in this video. Creating a strong core can help relieve back pain but also have added benefits such as increasing energy, better mobility, and an improved mood. By allowing the body to support itself, it can naturally relieve pain and heal certain conditions without invasive surgery or medication which can have unpleasant or even harmful side effects. When you take good care of your body, it will take good care of you.
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Jackie Bolen
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Yes, even people who lift weights should stretch! Click here to discover how the use of a physio foam roller helps to build muscle!
Lauren Baldwin expresses how much participating in crossfit at Push Fitness has changed her life. Having been involved in other exercise programs, Lauren feels like crossfit has pushed her to go beyond her limits, unlike anything else she's ever tried before. Lauren Baldwin was able to reach her personal fitness goals with the help of the trainers and staff at Push Fitness. Grateful for all the support, encouragement and guidance she's received, Lauren recommends crossfit to anyone who's willing to push themselves to become the best they can be. CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these reflect the best aspects of jogging, weightlifting, jogging, rowing and more. Intensity is essential for results and is quantifiable as physical activity or exercise divided by time or power. The more you do in less time and the greater the energy output, the more extreme the effort. These are the core movements of life. They move the largest loads the maximum distances, so that they are ideal for maximizing the quantity of work completed in the shortest time. We are blessed to present to you El Paso’s Premier Wellness & Injury Care Clinic. Our services are specialized and focused on injuries and the complete recovery process. Our areas of practice include: Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sport Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Stress Management, and Complex Injuries. As El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately are focused treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities. If you have enjoyed this video and/or we have helped you in any way please feel free to subscribe and share us. Thank You & God Bless. Dr. Alex Jimenez DC, C.C.S.T Facebook Clinical Page: https://www.facebook.com/dralexjimenez/ Facebook Sports Page: https://www.facebook.com/pushasrx/ Facebook Injuries Page: https://www.facebook.com/elpasochiropractor/ Facebook Neuropathy Page: https://www.facebook.com/ElPasoNeuropathyCenter/ Facebook Fitness Center Page: https://www.facebook.com/PUSHftinessathletictraining/ Yelp: El Paso Rehabilitation Center: http://goo.gl/pwY2n2 Yelp: El Paso Clinical Center: Treatment: https://goo.gl/r2QPuZ Clinical Testimonies: https://www.dralexjimenez.com/category/testimonies/ Information: LinkedIn: https://www.linkedin.com/in/dralexjimenez Clinical Site: https://www.dralexjimenez.com Injury Site: https://personalinjurydoctorgroup.com Sports Injury Site: https://chiropracticscientist.com Back Injury Site: https://www.elpasobackclinic.com Rehabilitation Center: https://www.pushasrx.com Fitness & Nutrition: http://www.push4fitness.com/team/ Pinterest: https://www.pinterest.com/dralexjimenez/ Twitter: https://twitter.com/dralexjimenez Twitter: https://twitter.com/crossfitdoctor
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The body's metabolism along with body composition go hand in hand. The higher the metabolism the faster the body burns calories. The slower the metabolism the longer it takes and leads to fat storage as well as other issues, which include: - Excess gas
- Sugar cravings
- Continued weight gain
- Weight loss difficulties
- Constant Feeling of Bloatedness
- Hypothyroidism
- Easy cellulite development
- High blood sugar
Metabolism is linked with weight gain and loss because it is a biological process involved with energy and calories. The process of the body converting food and drink into energy. The process involves the calories in food and drinks that get combined with oxygen to release energy that the body needs to operate. Body Composition Linked To Body's Metabolism Metabolism varies for every individual. Here are two body composition profiles. Individual A Individual B Individual A has a much smaller Basal Metabolic Rate than Individual B. This means individual B needs more calories than individual A to provide the body with the proper energy to function without losing weight. Because the Basal Metabolic Rate is bigger, the metabolism is bigger. The most important factor playing into Basal Metabolic Rate is the amount of Lean Body Mass every individual has. The more Lean Body Mass the greater the Basal Metabolic Rate will be. Strength training for muscle gain will increase lean body mass and is recommended to increase metabolism. For example: Take a look at Jane and Sarah, two individuals who are similar in age, height, weight, and gender. Jane Sarah Despite being similar in age, height, weight, and gender, these two individuals have very different body compositions, as well as have different Basal Metabolic Rates. Metabolism and Weight Gain Take a deeper look at slow metabolism. It is not about being fast or slow but weight gain is almost always the result of caloric imbalance that goes on over a period of time. Two major factors are: - An individual's energy level and how active they are
- The thermic effect of food or the energy the body uses when digesting food
- These taken together with Basal Metabolic Rate provide Total Daily Energy Expenditure (TDEE). This is the number of calories the body burns in a day.
To take a closer look into the body's metabolism and weight gain, take the two individuals above, Jane and Sarah, and see what could happen in real treatment development that includes diet and exercise. First, the TDEE for Jane and Sarah needs to be estimated, using their BMRs as a guide. Based on their compositions, it's fair to assume that Jane is involved in less physical activity/exercise than Sarah. So an activity level of sedentary for Jane will be assigned and light activity will be assigned for Sarah. Using these numbers and multiplying them by the appropriate activity factor, Jane’s TDEE can be estimated to be 1573 calories and Sarah’s 1953 calories, a difference of 380 calories. When activity levels are factored in, the difference in actual caloric needs gets magnified. This is an estimate of the calories Jane and Sarah will need to burn in a day. The nutritionist and/or health coach place both of them on a diet of 1,800 calories a day. This is the estimated calorie intake recommended by the USDA for sedentary women between 26-30 years of age. Let's say they both follow the diet perfectly without any extra, high-calorie snacks/treats. Jane will end each day with a surplus of 227 calories, while Sarah ends each day with a slight calorie deficit of 153 calories a day. When in a calorie surplus taking more calories and living a sedentary lifestyle, weight gain, specifically, fat storage will be experienced. 227 extra calories a day doesn't seem like a lot, but that is a single soda. However, over time, 227 calories a day becomes 1,589 extra calories a week and 7,037 extra calories a month, which is around 2 pounds of fat gain every month. So despite the same height, gender, similar weight, and similar ages, the difference between Jane and Sarah is their body compositions. Jane will experience weight gain over time while Sarah might experience some weight loss because of the calorie deficit, even though the diets are the same. This is because each individual's caloric needs are different and may seem small at first, but increases to significant differences over time. Making The Body's Metabolism Work With the correct exercise and dietary plan, an individual can make their metabolism work for them. Because the body needs more energy to support itself when it has more Lean Body Mass, working to increase Lean Body Mass will increase Basal Metabolic Rate. Avoiding a decrease in metabolism can be done by maintaining the Lean Body Mass that is already present and also means maintaining Skeletal Muscle Mass. Skeletal Muscle Mass is not the same as Lean Body Mass but is the overall largest contributor. It is the muscles that will grow and develop through exercise. Skeletal Muscle Mass is effectively developed through strength training, resistance exercise, and a healthy diet. This will help maintain Skeletal Muscle Mass. This is especially important as the body ages. Activity levels tend to drop and a healthy diet can become harder to maintain as responsibilities increase. Poor nutrition can lead to loss of Lean Body Mass over time, which leads to a decrease in overall metabolism. Balancing diet and metabolism. The example of Jane shows a well-intentioned dietary plan that does not match the metabolism of the person practicing it. Even though Jane was told that 1,800 calories are right for her based on age and gender, her metabolism does not require that calorie intake. This will cause weight gain despite any efforts to eat a healthy diet. This is where a health coach and nutritionist come in. The first step is to get the information needed to get the answers by getting an accurate body composition analysis. Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico* References Westerterp, Klaas R. “Exercise, energy balance, and body composition.” European journal of clinical nutrition vol. 72,9 (2018): 1246-1250. doi:10.1038/s41430-018-0180-4 Mazzoccoli, Gianluigi. “Body composition: Where and when.” European journal of radiology vol. 85,8 (2016): 1456-60. doi:10.1016/j.ejrad.2015.10.020
Heart health and proper function circulate millions of gallons of blood to the entire body. The circulation moves: - Oxygen
- Fuel
- Hormones
- Essential cells
- Other compounds
- Removes metabolic waste products
If the heart stops, vital functions can fail almost instantly. Family history and genetics play a role in the development of heart disease, but lifestyle choices also play a part. Heart health disease prevention focuses on: Chiropractic treatment can help improve overall heart health. Heart Health If every nerve was disconnected, the heart would continue to beat. There is a small node of the heart muscle that rhythmically contracts and relaxes inherently, and sets the heartbeat pace. It can be thought of as a natural pacemaker and is called the sinoatrial node. In an average adult, the node maintains a rhythm of around 70 beats per minute. This natural pacemaker keeps the heart working, while the nerves that accelerate and decelerate (the sympathetic and parasympathetic nerves) can affect the sinoatrial node affecting the heartbeat. Sympathetic and Parasympathetic Nerves The sympathetic and parasympathetic nerves are located in the thoracic and upper cervical spine. With chiropractic, any spinal misalignments, pressure, stress, and restrictions are properly addressed, and able to normalize the cardiac rhythm and heart rate. Corrective treatment of the cervical spine will also help lower blood pressure and remove any stress on the cardiovascular system. Heart and spinal health are vital, contact a local chiropractor today. Aerobic Training Strengthens The Heart Aerobic exercise will strengthen the heart, as well as, train the heart to be more efficient in circulating blood. The chamber of the heart that pumps blood to the rest of the body literally gets larger and squeezes out more blood with each pump, meaning the stroke volume gets increased. This improves cardiac output, which is the quantity of blood pumped by the heart per minute. A strong, efficient heart is the objective to live a long and healthy life. When the heart is stronger and pumps more blood it doesn’t have to beat as much and as rapidly. Lowering the resting heart rate is associated with a reduced risk of cardiovascular disease. Cardiac adaptations are helped with an increase in blood volume that happens with aerobic exercise training. What happens is the expanded blood volume improves the heart’s contractility/fill capacity pumping more blood per beat. The heart contracts to move blood throughout the body. By making it stronger and more efficient, the heart’s responsibilities are lightened by decreasing the different types of resistance. Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico* References Yang, Jian et al. “Physical Exercise Is a Potential "Medicine" for Atherosclerosis.” Advances in experimental medicine and biology vol. 999 (2017): 269-286. doi:10.1007/978-981-10-4307-9_15
Muscle strength can mean different things to different people. But in general, the body's muscles need to be strong and agile enough to endure work, sports, and regular physical daily activities. Exercise and chiropractic fitness complement each other with strong evidence supporting exercise as being as effective as other non-surgical treatments for low back pain. A chiropractic fitness treatment program is highly effective for increasing core muscle strength and reducing acute lower back pain. This combined with light aerobic exercise helps with digestion, keeps the muscles toned, and promotes better circulation. An acute and chronic low back pain treatment/management plan could include: - Chiropractic manipulation/balancing
- Massage therapy to keep muscles loose and circulation moving
- Core strengthening with an exercise regimen - Example could be walking around the neighborhood, core strengthening, yoga, and more.
- Stretching regimen
- Injury prevention guidelines
- Health coaching includes diet, supplements, weight-loss, stress management, and more.
Individuals experiencing chronic soreness and/or fatigue could be presenting something more serious. There are several factors that measure the strength of the muscles other than just physical force. Factors that Affect Strength There are different ways to measure muscle strength. There are variables like endurance, muscle coordination, and maximum force are some of the ways to assess the health and strength of the muscles. Factors that can influence strength include: - Functional neural signal sending and the response of the muscle/s
- The number and size of the muscle cells
- The ability of the muscle/s to generate appropriate force
- The way the spinal cord responds to stimulation
- Being able to sense the joints moving in space
- The ability of the nervous system to coordinate proper movement and generate muscle force
Spinal Alignment Muscle strength involves the nervous system. Muscle health is important, but the input and output of each muscle transmitting from the nervous system is the control center for proper movement and strength. When the connection is healthy and strong, the nervous system and brain can effectively generate movement and regulate the right amount of muscle strength. When increasing strength, the focus should be on proper nerve circulation, which starts with spinal alignment. It enhances the effectiveness of strength training. Even small changes/disruptions can lead to the spine shifting out of alignment. These changes over time begin to affect the signals being sent between the spinal cord, brain, and muscles. Once alignment is addressed, then the body can heal and strengthen itself naturally and the exercise regimen can be reevaluated by the chiropractor. It is important for a chiropractor to reevaluate a patient's exercise program following the initial therapy to determine the effectiveness. Measuring the spinal range of motion and the effectiveness of the exercises is one way to make a determination. Then the exercise regimen could be advanced or intensified for optimal health. Options can include: - Increasing the intensity of the workout
- Exercising more
- Lifting heavier
- Increasing reps
- Boosting endurance
With time, there should be less fatigue and more energy for daily physical tasks. Proper spine care is handled best through chiropractors that specialize in sports physical fitness therapy/rehabilitation and preventive care. They follow specific protocols that focus on the root cause of spinal misalignment. The key factor is to get adjusted, get moving, and improve body health. Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico* References Gudavalli, Maruti Ram et al. “A randomized clinical trial and subgroup analysis to compare flexion-distraction with active exercise for chronic low back pain.” European spine journal: official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society vol. 15,7 (2006): 1070-82. doi:10.1007/s00586-005-0021-8
Exercise is defined as a physical activity that is structured, planned and done at a certain intensity level, frequency, and duration carried out to maintain or improve health and fitness. Physical activity is defined as any movement of the body produced by skeletal muscles and resulting in the expenditure of energy. Physical activity can be doing something fun that involves moving. Exercise is thought of as something people don't like because it's good for you. Therefore if you hate exercise, think of physical activity instead. Exercise, Health, and Fitness Question: Dr. Jimenez, I've heard that we should get 30 minutes of exercise a day, but can it be broken up, and does this have the same effect? Answer: Absolutely. A recent study found that nine weekly 10-minute exercise sessions offer the same health benefits as three weekly 30-minute sessions. This is great for beginners, who may find it easier to stick to short workouts. Q: What about for burning fat? 30 minutes of exercise at a quick pace or longer sessions at a slower pace? A: The higher the intensity the individual can sustain without exhausting themselves burns more fat. The faster you walk, swim, cycle, etc., the more calories you burn per minute. However, with a sedentary lifestyle, you won't last long at a higher intensity and might hurt yourself, so you need to start slow and gradually work up to a higher pace. Q: What about doing only one set of a certain exercise, is it as good as doing two or three? A: Several studies have shown improvements in strength and muscle size for groups of untrained people performing one set per exercise as compared to doing three sets. For people just starting out, or who want to maintain the strength they've achieved, one set of each exercise is enough. For athletes and anyone trying to achieve greater strength, 2-3 sets are better. Q: Do crunches help lose the fat around the stomach? A: You can't reduce fat just in certain spots, except through liposuction. Crunches tone the abdominal muscles, but the same layer of fat on top of these muscles will remain unless a healthy diet reducing calories is incorporated and by burning more calories than are consumed. Don't look for quick fixes. If it sounds too good to be true, it is. Weight Gain Q: I started exercising like walking, stationary bike, etc., to improve my health and lose weight, but I have gained weight instead. What's going on? A: It depends on the weight we are talking about. Scales are poor indicators of changes in body composition because muscle is more dense than fat. This means that a pound of muscle takes up less space than a pound of fat. Instead of the changes on the scale, look for changes in how clothing fits. Gaining weight is not bad as long as it's muscle/s that are being built up. Plus it gets the metabolism going. For every pound of muscle added to the body, at least 35 more calories get burned up per day. Three pounds of muscle will burn plenty of calories in a month to lose a pound a fat. If there was some weight gain, look for anything that changed that could contribute to the extra pounds like quitting smoking, going on hormone replacement therapy, or stress. Remember aerobic exercise is only one of several factors in weight management. Strength training, a healthy diet along with healthy lifestyle habits also contribute to a healthy weight. I would suggest investing in a few sessions with a health coach and fitness coach who are knowledgeable in diet and exercise.
Everyday exercises that increase the strength of the abdomen/core along with the back muscles will optimize your body to resist spinal injuries. Your spine goes through a lot each day. It provides structural support and houses the central nervous system that carries impulses from the brain throughout the body. When it doesn't work as it is supposed to, the entire body can be affected. Chiropractic has long been praised as a way to keep the back healthy. The spine is the primary support for the body. When it breaks down, the body suffers. Regular chiropractic care keeps the spine properly aligned, which keeps the body in proper alignment. Chiropractic helps with joint health as well as the health of the related muscles and ligaments. Your chiropractor can also recommend stretching and strength-building exercises to help keep your spine strong and in optimal form. Try the following everyday exercises as the day progresses. - Rotate the shoulders, forward and back.
- Turn the head slowly from side to side.
- Imagine an airplane taking off, just over your right shoulder. Feel the neck stretch, and follow the plane as it goes up, around and down, until it disappears behind the other shoulder. Reverse and do the same from the left side.
- When there is a break or pause in your day waiting at the elevator or for a traffic light to change pull in the abdominal muscles, tighten and hold for 8 seconds without breathing. Relax and increase the count gradually when you feel ready. After a week or so, practice breathing the way you normally do with your abdomen flat and contracted. Try this when you sit, stand, and walk.
- Before rising out of bed in the morning, push your head against the pillow and hold for 6 seconds. This strengthens the neck muscles and helps you wake up.
Chiropractic helps keep the spine flexible and loose to prevent injury/s. A strong flexible spine reduces the chances of a misaligned back and could experience pain. Your quality of life will greatly improve being more flexible and mobile. Continued Everyday Exercises - As you get ready for your day, brushing teeth or shaving, pull in the abdominal muscles and hold them as hard as you can.
- Make a habit of starting your day holding stomach muscles in.
- In the car, waiting in traffic make the most of it, grab the steering wheel on either side of the wheel at three o'clock and nine o'clock. Try to pull the wheel apart and hold it for a few seconds. Then do the same but push inward. You can also push with your palms against the roof. Also push against your knees using the muscles in your forearms, chest, and abdomen.
- Waiting for an elevator, push your toe against the bottom of a wall and hold. You should feel it in your rear, abdomen and low back.
- You can strengthen your grip and arms by squeezing a solid object like an office landline phone receiver and then let go and repeat.
- While talking on the phone, stand over your desk waste-basket with legs straight, squeeze in using the muscles in your legs and hips.
- You can also choose to do some exercises that can be done anywhere and in public.
Chiropractic Improves Posture Proper posture is beneficial for the entire body. Proper alignment keeps the muscles working correctly and in strong fashion. This prevents over wear and tear on the joints surface and keeps the muscles working effectively and efficiently. Good posture prevents injury and helps with organ function. Chiropractic optimizes overall health by keeping the body balanced and in tip-top form. Many think that its only purpose is to treat back pain, but it actually focuses on total body wellness.
You might not think it, but weight lifting and spine strengthening exercises can help reduce back pain. Remember the point of this type of weight lifting is not to build up the muscles like a bodybuilder but is to develop: - Core strength
- Spine strength
- Body strength
The muscles in the back keep the spine moving and functioning properly. When the spine or abdominal muscles are weak this creates a higher probability of a back strain or injury. Having strong, healthy spine muscles are important because they function in maintaining correct posture, which in some cases, causes chronic back pain because of poor posture. If only one part of the body is strengthened like the back is not enough. Therefore strengthening the rest of the body is a must. These include the body's core and leg muscles. Total body strength will reduce back pain and can help perform regular activities, like lifting heavy objects much easier, with more confidence and with a lesser probability of injury. Spine strengthening exercises benefits Most important reasons are they: - Prevents future back injuries
- Stabilizes the spine
- Helps the spine move properly
- Help maintain correct posture
- Increases muscle tone
- Teaches correct body mechanics
- Helps build bone this is especially beneficial for those with osteoporosis or at risk of developing it
A personal trainer or sports chiropractor can help start a spine strengthening regimen. They will teach: - Simple
- Specific
- Strengthening
Weight lifting exercises. A physical therapist can also develop a custom weight lifting/strength exercise program for optimal spine health and for reducing pain. Most workout regimens incorporate a combination of weight lifting with actual weights/exercise machines and strengthening exercises/calisthenics with the body's weight as the resistance for maintaining a healthy strong spine. Here are a few weight lifting and back strengthening exercises that can help decrease and prevent back pain. Talk to a doctor or chiropractor before beginning any exercise program. Remember to listen to your body and stop right away if there is something off. Push-ups Push-ups help strengthen the: - Back
- Chest
- Arms
- Core muscles
Your own body weight is the resistance. To do this: - Position the body in a straight line from head to toe, the face looking down.
- Hands should be wider than shoulder-distance apart. Walk the hands out so they are slightly higher than the shoulders
- Keep the balance on toes and hands, with a straight back, lower the body to the floor by slowly bending the elbows until at a 90-degree angle.
- Push up using arm upper back, and chest muscles.
- Do 3 sets of 10 every day. As the strength increases do more reps.
Chest Flyes Chest flies are excellent for building muscle in the: Dumbbells or a weight machine can be used for this exercise. To do this: - Lie on the floor with the knees bent and the feet flat on the ground.
- Extend the arms out to either side of the body, and let them rest on the floor.
- With a dumbbell in each hand, raise the dumbbells until they meet at the top at the same time, and keep a slight bend in the elbows.
- Lower the hands to the ground, and repeat.
- Do this exercise 15 times 3 times a week. With added strength add more reps.
Lateral Raises Lateral raises help strengthen the entire back. All that is needed is a set of dumbbells. To do this move: - Stand or sit with the feet equal hip-distance apart. Arms are at the side.
- With a dumbbell in each hand and a slight bend in the elbows, raise the arms to the side until shoulder height. Keep the core engaged during the movement.
- Once at shoulder height, slowly lower the dumbbells, and repeat.
- Repeat this exercise 15 times 3 times a week. As strength increases add more reps.
These exercises should be performed slowly with a gradual build-up to more complex movements and adding more weight. Remember to breathe naturally. If you hold your breath during exercise, it can cause tension in the muscles, which can worsen any pain or create new injuries. Before adding weight or new spine strengthening exercises, talk to a doctor about exercising with back pain. They will let you know if there are certain movements or positions that should be avoided. Weight lifting exercises done incorrectly can lead to more back pain and added injuries. If there is any pain while doing these exercises, stop and call a doctor, chiropractor or physical therapist right away. As El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately are focused on treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.
This CrossFit workout is designed to maximize your time and get your heart pumping for 30 minutes using high-intensity intervals and basic CrossFit exercises...
We walk around the house, to the store, the mailbox, taking a walk is one of the most basic things you can do. What you don't realize is that you are doing something fundamental for optimal health. Walking is one of the single best exercises around. This is why you can expect your chiropractor to suggest walking to your daily routine. It helps with: Walking does so much! Let's Use It! Benefits of Walking When you come to the chiropractor, chances are you are seeking help for a condition that is painful and/or uncomfortable. Back pain, leg pain, neck pain, etc. You may also make regular visits to the chiropractor for your overall health, as scheduled adjustments can help you feel better over the long-term. Hearing your chiropractor recommend walking can be surprising, especially when you are expecting an adjustment or some other immediate type of care (don't worry, you can still get your adjustment.) But there are reasons for the recommendation, reasons that fit perfectly into the goals of chiropractic care. These include: 1. Walking will help you lose weight. Every extra pound you carry puts exponential pressure on your joints, including your back. Your chiropractor wants you to lose weight to protect your joints and minimize your pain and chance of injury. Just 30 minutes a day of walking is enough to steadily shed pounds. Start with a 20-minute walk a day and gradually increase your time. Ideally, you should get 10,000 steps a day for fitness (a pedometer is helpful for measuring your steps.) 2. Walking will improve your mood. Commercial products and pharmaceuticals are constantly offered to the public as mood lifters, and some of them may work—but most carry significant side effects. Walking will also improve your mood, and its main side effect is weight loss. Studies have demonstrated that walking lowers feelings of anger and hostility. Walking is recommended for Seasonal Affective Disorder (SAD), the condition that tends to show up as the days get darker and shorter. Walking can also be helpful after an upsetting situation. If you take a walk, you will probably find you feel a little calmer and more in control when you return. 3. Walking will lower your risk of chronic disease. There have been several studies that have shown walking can reduce the risk of chronic disease. One study found that people who walked five days a week for 30 minutes or more had a 30% less chance of developing cardiovascular disease. Other studies have shown it reduces blood pressure and most likely reduces the risk of having a stroke. 4. Walking improves digestion. Having regular, predictable digestion makes life easier and more enjoyable. There are plenty of ways that people try to improve their digestion—ranging from a cup of coffee in the morning to fiber supplements. Walking is another way you can become more regular. The movement of walking aids in digestion, so much so that people who have gone through abdominal surgery are required to walk because of its positive effects on digestion.
Some people find it easier to engage in certain healthy activities during different times of the year. For instance, they may enjoy the fresh produce of summer or going for a run during the cooler days of fall. However, there are some things you can do to stay healthy regardless of the season. These are some good habits you can cultivate and develop for good health, rain or shine, cool weather or warm. By incorporating these four practices into your daily routine, you are very likely to see much less of your doctor and enjoy your life a whole lot more. See a Chiropractor Regularly Visiting a chiropractor regularly will keep your body balanced and your spine aligned. Chiropractic care has several significant benefits including decreased pain, faster healing from injuries, increased mobility, and better flexibility. What makes it even more preferable is that chiropractic takes a whole-body approach to health issues. This means that when you have a problem such as pain or a medical condition, your chiropractor will work to get to the root of it and treat the condition where it starts while traditional medicine typically focuses on symptoms. Chiropractic care is non-invasive and drug-free, a truly natural approach to health care. Maintain a Balanced Diet A healthy diet is the cornerstone of good health. You should maintain a diet that includes lean meats, fresh fruits and vegetables, and whole grains. The key is choosing fresh, seasonal foods that are local to your area. Foods grown in their season have certain vitamins and minerals that the body needs for the time of year in which they are ripe and ready. It is also worth noting that several small studies have found that animal protein can exacerbate pain, specifically osteoarthritis. It does not mean you should stop eating meat altogether because certain types of meat offer significant health benefits. Salmon is a good example. It is loaded with heart-healthy Omega 3 Fatty Acids – which, incidentally, also help to reduce inflammation in the body. Find an Exercise Routing that Works If you want to be able to move, then you have to start moving. Exercise is crucial for maintaining a healthy lifestyle. The problem is, many people believe that the only way they can exercise is by joining the gym or going for a run which has to be done in good weather. This isn’t so. There are plenty of things you can do indoors, even in small spaces or while on vacation, to get some exercise. If you have problems with mobility, walking is an excellent option, but even gardening is great. Also, women over 40 should do weight-bearing exercises several times a week to ward off osteoporosis. Furthermore, exercise is a great complement to chiropractic. It helps to keep your body flexible and increases your range of motion. Three to five times a week for 20 to 30 minutes is all you need. Get Good Sleep Good sleep is one of the most underrated keys to good health. When you sleep, it gives your brain and body an opportunity to refresh and heal. The discs in your spine are rehydrated, your body relaxes, and you less susceptible to stress when you are well rested. On average, adults need anywhere from seven to nine hours of sleep a night in order to reap the full benefits. Take time to set up your bedroom for good rest: a comfortable mattress, a good pillow (they can wear out so change them regularly), a cool, dark, quiet room, and a relaxing environment that may include white noise or lavender scent. Make your bedroom as comfortable and sleep-inducing as possible. Good health practices don’t have to be complicated or difficult. Start with small steps and let those behaviors become habits. Good health habits will help you have a long, full life.
Chiropractic is more than just spinal adjustments. It is a whole-body therapy that may include health supplements, dietary modifications, and lifestyle changes that include exercise. By getting the patient to take specific steps, chiropractors make them a vital participant in their own healing. Exercise is outstanding for not only healing but also for prevention of injury and certain health conditions. Regular exercise helps to reduce weight, improve flexibility, mobility, and balance, build muscle, and increase stamina. However, most people do not get enough exercise. The main reason they give is that they do not have the time. There is an exercise method, though, that can get incredible results in just 12 minutes a day, or less – High-Intensity Interval Training, or HIIT. What is HIIT? High-intensity interval training is an exercise method that involves alternating segments of high-intensity activity and a low-intensity activity. After a 2 minute warm up you may try any of these HIIT exercises: - Sprint for 1 minute, walk for 2 minutes – repeat several times
- On a stationary bike, pedal as fast as you can for 30 seconds, then slow it down a bit for about 1 minute – repeat several times.
- Jump rope double, time for 30 seconds, then jump-walk for 1 minute
The thing that makes HIIT so appealing to so many patients is its adaptability Patients can adapt it to any fitness activity that they enjoy doing. It also works much faster than most traditional exercise methods. Where most exercises must be done for an hour or more, HIIT only requires about 15 - 12 minutes, and it provides a great cardio workout, so it helps to increase metabolism. Patients will see noticeable improvements in just a few weeks, including weight loss, increased endurance, and more strength. It doesn’t require any equipment unless the patient wants to use a bike, kettlebell, jump rope, or other devices to enhance their workout. The patient is also always in complete control. They can decide the workout level and intensity that is right for them. Benefits of HIIT There are several tremendous benefits of HIIT, including the apparent weight loss and fitness related perks. A 2012 presentation at the European Society of Cardiology, though revealed another advantage. Exercise activates an enzyme, telomerase, which slows the again process. HIIT stimulates the release of telomerase while at the same time reducing p53 expression, a protein that promotes premature aging. In other words, HIIT can help to slow or arrest the aging process. Other “youth-oriented” benefits of HIIT include: - Improved muscle tone
- More energy
- Firmer skin
- Lower body fat
- Increased libido
- Fewer wrinkles
HIIT can also help to balance certain hormones in the body that contribute to unhealthy eating habits (such as stress eating) and weight gain. The hormones leptin and ghrelin are responsible for weight. Ghrelin, the “hunger hormone,” is what is often responsible for giving you “the munchies” and causing cravings for salty, sweet, and fried foods. Leptin is the hormone that alerts your body when you’ve had enough to eat. It gives that full signal. When these two hormones are not acting as they should, it can result in obesity and other problems. Staying fit and healthy is integral to maintaining a healthy body and spine. This is why HIIT is so often recommended by chiropractors. It helps to get the body healthy, fit, and healthy so that when problems arise, it can be a significant contributor to healing itself. If you need to drop a few pounds or just want to be more fit, talk to your chiropractor about HIIT and get results fast.
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Aleksa Ristić
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If you’ve spent a while in the fitness section of the internet or in the gym, you might think you’ve seen everything there is to see about muscle-building. What you probably haven’t seen are the real cutting-edge secrets to building the most muscle possible. That’s what this article is about: advice on building muscle that you won’t see on the cover of health magazines!
The CrossFit Games season is potentially seeing a major restructuring. Here are some of the possible changes. Early this week, only a few weeks after the 2018 Reebok CrossFit Games wrapped up, reports started surfacing about big potential changes for the 2019 Reebok CrossFit Games season. According to a report by Morning Chalk Up, Greg Glassman, CEO of CrossFit, has said that the CrossFit HQ organization would be shifting gears and refocusing corporate efforts in regard to the CrossFit Games. Reportedly, as Glassman was quoted in Morning Chalk Up’s article, he wants to direct CrossFit HQ’s resources to a more health-oriented approach and begin to shift some of their current resources and focus away from the CrossFit Games. Sources suggest this redirection of energy and resources has created a ripple effect across the organization and has reportedly changed what we can expect for the 2019 Reebok CrossFit Games season. So what changes could be in store? We’ve listed some from initial reports below; we’ll be updating this article as more information and confirmation comes in from other sources.
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The human body is a complex system, that requires consistent development. The objective is to embrace weight-loss strategies that work. For answers to any questions you may have please call Dr. Jimenez at 915-850-0900 or 915-412-6677