Healthy Foods

With the summer heatwave blasting through, some individuals can experience digestive health problems. The relationship between the temperature outside and the temperature in the body translates to the digestive system. As the heat rises, it can make the digestive system slow down and become weakened feeling bloated, nauseated, and tired. The body's balance may feel off because the body lowers its internal temperature to protect itself. Individuals must be careful not to overload themselves with the wrong foods. One way to avoid problems and maintain digestion working smoothly is to eat lighter, eat smaller portions for each meal, and eat easily digestible foods. Doing this will allow the body will feel cooler, and maintain alertness and energy throughout the hot day.

Easily Digestible Foods

 Heat-related health issues can include:

• Loss of appetite
• Heartburn
• Acid buildup
• Abdominal pain
• Constipation
• Gastroenteritis
• Diarrhea
• Irritable bowel syndrome (IBS)
• Dehydration
• Heat exhaustion
• Stroke

The objective is not to skip meals but to eat regular meals, just smaller and easily digestible ones. Foods low in fiber tend to be easy to digest and can help the body feel better.

White Rice

• White rice is low in fat and fiber, making it easy on the stomach and easy to digest.
• It is not associated with any gastrointestinal issues and is considered a safe starch because it is an easy source of carbohydrates that provides instant energy.
• To digest rice even more easily, eat it by itself or pair it with foods low in fat.
• Certain foods that are high in fat, like vegetable oils, can take longer to digest and could cause discomfort.
• A 1/2 cup of cooked white rice:
• 210 calories
• 4g protein
• 0g fat
• 49g carbohydrates
• 1g fiber

Bananas

• Ripe bananas are an easily digestible fruit that only contains a moderate amount of fiber.
• They are associated with improvements in both constipation and diarrhea,
• Individuals with a variety of digestive issues may experience relief when incorporating bananas into their diets.
• Cooking bananas makes them even easier to digest as it makes certain nutrients easier to absorb.
• Make sure the bananas are ripe enough.
• Unripe bananas can be more difficult to digest.
• 1 medium raw/ripe banana:
• 105 calories
• 1.3g protein
• 0.4g fat
• 27g carbohydrates
• 3g fiber

Applesauce

• Although made from apples, applesauce is low in fiber and a great source of vitamin C.
• Cooked, canned, or processed fruits tend to be lower in fiber and easier to digest.
• Applesauce is recommended to calm a variety of stomach-related ailments like constipation, diarrhea, and gastroparesis.
• A 4-ounce serving of applesauce:
• 90 calories
• 0g protein
• 0g fat
• 22g carbohydrates
• 2g fiber

White Bread

• Plain white bread is low in fiber and easier to digest than bread made with whole-grain wheat bread.
• It is often fortified with nutrients including folic acid, B vitamins, vitamin D3, and more.
• Try plain toast for breakfast
• Use low-fat fillings for an easily digestible sandwich for lunch or dinner.
• 2 slices of plain white bread:
• 150 calories
• 4g protein
• 28g carbohydrates
• 2g fat
• 1g fiber

Chicken and Turkey

• Lean proteins low in fat like chicken breast and turkey are easy to digest.
• Individuals experiencing digestive problems are recommended to consume lean protein over fattier red meats.
• A 3-ounce serving of skinless, boneless chicken breast:
• 128 calories
• 26g protein
• 2.7g fat
• 0g carbohydrates
• 0g fiber

Sweet Potatoes

• Cooked potatoes of all varieties are examples of easily digestible foods.
• Sweet potatoes are gentle on the digestive tract because they are mostly insoluble fiber, which speeds up digestion and increases regularity.
• To make potatoes easier to digest, remove the skins and mash the inside.
• Removing the skins decreases the fiber content, and mashing them makes digestion easier.
• 1 medium sweet potato that is cooked and peeled:
• 135 calories
• 3g protein
• 0.2g fat
• 31g carbohydrates
• 5g fiber

Other recommendations that could help stimulate digestion include drinking more water, getting more sleep, reducing stress levels, and exercising.

The Healing Diet

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Howard, Sally, and Geetanjali Krishna. “How hot weather kills: the rising public health dangers of extreme heat.” BMJ (Clinical research ed.) vol. 378 o1741. 14 Jul. 2022, doi:10.1136/bmj.o1741

Kong, Fanbin, et al. “Physical changes in white and brown rice during simulated gastric digestion.” Journal of food science vol. 76,6 (2011): E450-7. doi:10.1111/j.1750-3841.2011.02271.x

Nguyen, Hoang Chinh et al. “Bioactive Compounds, Antioxidants, and Health Benefits of Sweet Potato Leaves.” Molecules (Basel, Switzerland) vol. 26,7 1820. 24 Mar. 2021, doi:10.3390/molecules26071820

Remes-Troche, José María. “Too hot" or "too cold": effects of meal temperature on gastric function.” Digestive diseases and sciences vol. 58,9 (2013): 2439-40. doi:10.1007/s10620-013-2789-4

Salfi, Salvatore F, and Karyn Holt. “The role of probiotics in diarrheal management.” Holistic nursing practice vol. 26,3 (2012): 142-9. doi:10.1097/HNP.0b013e31824ef5a3

Singh, Balwinder, et al. “Bioactive compounds in banana and their associated health benefits - A review.” Food Chemistry vol. 206 (2016): 1-11. doi:10.1016/j.foodchem.2016.03.033

Back pain after eating is often the result of conditions and/or disorders in other areas of the body that radiate to the back. These problems range from unhealthy posture, digestive issues, bowel problems, ulcers, allergies, etc. This is because the nerves of the back and the abdominal area run through areas of the spine. In addition to the classic symptoms like bloating and gas, individuals can develop symptoms beyond the gut, including sleep problems, fatigue, headaches, urinating problems, muscle aches, pelvic discomfort, and back pain. Chiropractic care and functional medicine can realign the body, alleviate symptoms, and restore function.

Back Discomfort

Back pain after eating can be linked to the body's digestive process.

Food Intolerances or Allergies

Many individuals are affected by food intolerances or allergies.

• Individuals in this group can experience inflammation after consuming specific foods.
• Inflammation could worsen existing back problems.
• Individuals with food intolerance will have uncomfortable but usually not dangerous symptoms.
• Individuals with food allergies can experience life-threatening allergic reactions.

Heartburn

Heartburn results from acid reflux, when stomach contents and acid flow back into the esophagus. Heartburn's key symptom is a burning sensation in the chest. However, heartburn and indigestion do not directly cause back pain. But for individuals with back problems, heartburn can worsen back discomfort.

GERD

• Gastroesophageal reflux disease, or GERD, could cause back pain in individuals with more than two weekly heartburn episodes.
• The digestive system condition results from the chronic backflow of stomach acid.
• Over time, the powerful acid can inflame the esophageal lining.
• A stomach or esophageal ulcer can develop if GERD is not managed.
• Pain could be felt in the lower to middle back around the stomach and lower intestines.

Ulcers

• Ulcers can also result from a bacterial infection of Helicobacter pylori (or H. pylori).
• Long-term use of nonsteroidal anti-inflammatory drugs (or NSAIDs) can also enable ulcer formation.
• A peptic ulcer (or open sore) can develop on your stomach's interior lining.
• The small intestine's upper portion can also be affected.
• An H. pylori bacterium infection can cause a peptic ulcer.
• Long-term NSAID use can cause a peptic ulcer.

Peptic ulcers cause burning pain in the stomach. These flare-ups can worsen existing back problems and pain. Spicy foods and stress don't cause peptic ulcers but can worsen their effects. In severe cases, a peptic ulcer can cause referred back pain felt in another location than where the pain originates. This means pain could be felt in the lower to middle back adjacent to the stomach and lower intestines.

Kidney Infection

Back pain could result from a bacterial kidney infection.

• Kidney dysfunction infections, kidney stones, and chronic kidney diseases can be mistaken for general back and side pain.
• Other symptoms can include chills, fever, nausea, and vomiting.

Pancreatitis

Pancreatitis can develop if the pancreas becomes inflamed, brought on by excess alcohol consumption or gallstones. This definitely can cause back discomfort and pain.

• Pancreatitis is the inflammation of the pancreas.
• After eating, individuals can experience worsening abdominal pain that can refer to the back.
• The body's network of interconnecting sensory nerves causes the pain to be felt in other areas.
• Most individuals will experience pain in the upper left or middle abdomen.

Celiac Disease

Celiac disease is an autoimmune disease.

When individuals with celiac disease consume foods with gluten, the small intestine gets damaged, and their bodies cannot properly absorb the necessary nutrients.

• Gluten enteropathy is an allergy to gluten in the diet.
• It causes inflammation, abdominal cramping, diarrhea, and weight loss.
• Back pain can result from the symptoms and prolonged bed rest.

Treatment

Besides the back discomfort, there could be a burning sensation during urination or other urinary tract symptoms. Stools could be dark or black, a possible ulcer symptom. To reduce the chances of back discomfort after eating, avoid sugary, spicy, fatty foods or anything that triggers heartburn and reduce alcohol consumption. If you are experiencing frequent episodes of back pain after eating or the pain worsens, contact your physician, healthcare provider, or a chiropractor.

Hormonal Dysfunction In Men

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Celiac Disease Foundation. (n.d.) “What is celiac disease?” https://celiac.org/about-celiac-disease/what-is-celiac-disease/

Mayo Clinic. (n.d.) “Celiac disease.” https://www.mayoclinic.org/diseases-conditions/celiac-disease/symptoms-causes/syc-20352220#:~:text=Celiac%20disease%2C%20sometimes%20called%20celiac,response%20in%20your%20small%20intestine

Mayo Clinic. (n.d.) “Peptic ulcer.” https://www.mayoclinic.org/diseases-conditions/peptic-ulcer/symptoms-causes/syc-20354223
Cleveland Clinic. (n.d.) “Kidney pain.” https://my.clevelandclinic.org/health/symptoms/17688-kidney-pain

Pfizer. (April 25, 2022) “Heartburn, acid reflux, or GERD: what’s the difference?” https://www.pfizer.com/news/articles/heartburn_acid_reflux_or_gerd_what_s_the_difference#:~:text=The%20terms%20acid%20reflux%2C%20heartburn,meals%20or%20when%20lying%20down

Prairie Spine & Pain Institute. (n.d.) “What may cause back pain after eating: symptoms & prevention.” https://prairiespine.com/spine-care/5-things-that-may-cause-back-pain-after-eating-symptoms-and prevention/#:~:text=Exercises%20practiced%20in%20yoga%2C%20Pilates,chi%20may%20be%20particularly%20beneficial.&text=If%20a%20doctor%20cannot%20identify,ice%2C%20and%20taking%20pain%20relievers.

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

Working With A Nutritionist

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

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

Benefits

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

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

Responsibilities and Daily Activities

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

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

Functional Nutrition

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

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

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

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

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

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

Nervous System and The Spine

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

Disrupted Nervous System

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

Nutrition Improves Musculoskeletal Health

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

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

The Relation Between Nutrition And Recovery

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

Injury Rehabilitation

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

Foods rich in lean protein like:

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

Joint Or Back Pain Alleviation

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

Increased Energy Levels

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

Body Composition

Malnutrition Risks

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

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

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

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

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

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

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

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

Bone Broth Benefits: Bone broth is made by simmering the bones and connective tissue from just about any animal, including chicken, turkey, beef, pork, fish, lamb, bison, buffalo, and venison. It is a highly nutritious stock commonly used in soups, sauces, and gravies and recently as a health drink. Research has shown bone broth benefits, including increased immune system function and helping build up the body's systems to overcome disorders like allergies, asthma, and arthritis. And the broth form allows the body to easily absorb minerals like calcium, magnesium, phosphorus, silicon, and sulfur.

Bone Broth Benefits

Bone broth dates back to prehistoric times when inedible animal parts like bones, hooves, and knuckles were turned into a broth. It is important to understand that most store-bought stocks and broths are not made of bone or animals. Companies, instead, use lab-produced meat flavors. Homemade bone broth is made by simmering bones, water, and vinegar for 10 -12 hours, extracting the collagen from the bones into the liquid. This creates a rich form of stock. Bones are often roasted before making the broth.

Simple Recipe

Making bone broth is very simple, and there are many recipes online. A large pot, water, bones, and vinegar are all that is necessary to get started, here's an easy recipe:

Ingredients

• One gallon (4 liters) of water.
• 2 tbsp (30 mL) apple cider vinegar.
• Adding vinegar is important because it extracts valuable nutrients out of the bones and into the water.
• 2–4 pounds (around 1–2 kg) of animal bones.
• Salt and pepper, to taste.
• Vegetables, herbs, or spices can be added to create and enhance flavor.
• Garlic, onion, celery, carrot, parsley, and thyme can be added in step one.

Directions

• Place all ingredients in a large pot or slow cooker.
• Bring to a boil.
• Reduce to a simmer and cook for 12–24 hours.
• The longer it cooks, the better it tastes and provides more nutrition.
• Let the broth cool.
• Strain into a large container and discard the bones.

Because of the long cooking, large amounts of collagen are extracted, making the bone broth gelatinous at room temperature.

Benefits

Digestion

• Bone broth is a rich source of glutamine, an amino acid that improves digestion and gut health.
• It can be particularly beneficial for people with digestive conditions such as leaky gut syndrome or inflammatory bowel disease.
• Gelatin can also bind to water in the digestive tract, which helps foods move through the gut more easily.
• Bone broth can benefit individuals with the following:
• Leaky gut
• Irritable bowel syndrome - IBS.
• Inflammatory bowel disease/IBD like ulcerative colitis or Crohn’s disease.

Low Glycemic Index

• Homemade vegetarian or meat-based broths are very low glycemic, with no added sugar, low in calories, and a great way to hydrate the body.
• It can be a healthy snack between meals without an insulin spike that can lead to post-meal energy crashes.

Collagen Improves Hair, Skin, and Nail Health

• Bone broth contains collagen. Collagen is a protein in structural and connective tissues that includes skin, bones, muscles, tendons, and ligaments.
• The fibrous structure contributes to strength, shape, and elasticity and can fortify hair, skin, and nails.
• Bone broth can be beneficial for pregnant women, as it can help preserve skin elasticity during pregnancy while the skin stretches and grows.

Anti-Inflammation

• The amino acids glycine and arginine have anti-inflammatory effects.
• Arginine may be especially beneficial for fighting chronic inflammation.

Protects Bones and Joints

• Bone broth contains calcium for maintaining strong bones and preventing bone loss as the body ages.
• Collagen also protects joints from age-related deterioration.
• It can help individuals with bone and joint conditions like osteoarthritis.

Bones

Instead of throwing leftover bones from meals in the garbage, save them. They can be collected in a bag and stored in the freezer until ready to roast and cook. Individuals who don't buy and eat whole chickens and bone-in meat can ask for them at the local butcher or farmers market. The meat department at most grocery stores will often have them. They’re inexpensive, and a butcher may even offer them for free. It is recommended to find pastured chicken or grass-fed beef bones as these are the healthiest and provide maximum health benefits.

Storage

• Making broth in large batches is recommended, as it can only be stored safely in the refrigerator for up to 5 days.
• To help the broth last longer, it can be frozen in small containers and heated up for individual servings as needed.

Functional Nutrition

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Koutroubakis, I E et al. “Serum laminin and collagen IV in inflammatory bowel disease.” Journal of clinical pathology vol. 56,11 (2003): 817-20. doi:10.1136/jcp.56.11.817

Mar-Solís, Laura M et al. “Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis.” Medicina (Kaunas, Lithuania) vol. 57,11 1138. 20 Oct. 2021, doi:10.3390/medicina57111138

McCance, R A et al. “Bone, and vegetable broth.” Archives of disease in childhood vol. 9,52 (1934): 251-8. doi:10.1136/adc.9.52.251

Peterson, Orion J et al. “Neuroprotective Effect of Enriched Chicken Bone Broth as a Dietary Supplement in a Model of Migraine Mediated by Early Life Stress.” Journal of medicinal food vol. 23,12 (2020): 1259-1265. doi:10.1089/jmf.2019.0312

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

Training Oneself To Enjoy Vegetables

Everyone's taste preferences are different.

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

Vegetable Purpose

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

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

Branching Out

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

• Roasting
• Baking
• Sautéing
• Grilling

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

• Vegetable Challenge
• Vegetable Complement
• Vegetable Cushion

Vegetable Challenge

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

Vegetable Complement

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

Vegetable Cushion

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

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

Tip From A Dietitian

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

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

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

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

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

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

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

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

Anti-Inflammation Diet

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

Foods That Cause Inflammation

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

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

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

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

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

Foods Recommended For An Anti-inflammatory Diet

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

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

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

Chiropractic Inflammation Relief

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

Body Composition

Muscle Is Not Just For Athletes

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

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

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

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

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

In today’s fast-paced society, we’re bombarded with various forms of stress that can wreck havoc on our immune systems. Chiropractors are particularly interested in helping their chiropractic patients overcome these stressors in order to maintain a healthy and balanced life. Outside of the chiropractic adjustment, let’s take a look at three nutritional tips that will help chiropractic patients boost their immune system.

Chiropractic patients’ immune systems run their best when subluxations, also know as vertebral misalignments, are corrected. However, a proper diet can’t be ignored. By combining both forces, your immune system is better equipped to ward off many contaminants that try to invade the body through normal day-to-day activity.

Immune System: Nutritional Tip #1 — Get Vitamin D

Vitamin D is known for strengthening bones and teeth by helping the body absorb calcium. People who get too little vitamin D may develop soft, thin, and brittle bones, a condition known as rickets in children and osteomalacia in adults.

But did you know that it is also known to offer sufficient protection against a wide range of illnesses and chronic diseases like cancer? In addition, it improve's the body's natural response to bacterial infections like tuberculosis and helps to increase the production of antimicrobial peptides which are very important in boosting the immunity.

Since each patient’s health situation is different, ask your chiropractor how much vitamin D you need for optimal health.

Nutritional Tip #2 — Get Your Veggies

In culinary terms, vegetables are edible plants or their parts, intended for cooking or eating raw. You can quickly find what foods are in the vegetable group by visiting ChooseMyPlate.gov.

Vegetables such as cauliflower, cabbage, broccoli and Brussels (all from the brassica family) produce chemicals that are know to inhibit the growth of cancer cells and boost the body's immune system. One great way to make sure you’re getting all of your vegetables for the day is through juicing. If you’re new to juicing, check out this great resource on juicing vegetables.

Nutritional Tip #3 — Avoid Alcohol

Most chiropractic patients are health-conscious. However, new chiropractic patients may be oblivious to the entire concept since our society is geared more toward sickness care instead of true healthcare. Regardless, maintaining a healthy diet is absolutely essential to maintaining a strong immune system. One way to do this is by avoiding or reducing alcohol consumption.

Why? Because research has proven that alcohol can cause immunodeficiencies that, in return, can make you more susceptible to tuberculosis, bacterial pneumonia and many other communicable diseases.

In addition, the use of alcohol is linked to cancer. Although many people in our society consume it for recreational purposes, it is important to note that alcohol is a drug that can poison your body and deplete you of essentials vitamins and minerals. Therefore, zero alcohol consumption translates into a super strong immune system.

If you need even more convincing, simply visit the National Institute on Alcohol Abuse and Alcoholism’s website to learn more about alcohol facts and statistics.

To discover more nutritional tips that will help you build a stronger immune system, make sure you talk to your chiropractor. If you’ve never been to one, give us a call. We’d love to help guide you toward a more healthy lifestyle through safe and effective chiropractic care!