Weight Loss Strategies That Are Evidence-Based

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11860 Vista Del Sol, Ste. 128 Weight Loss Strategies That Are Evidence-Based — Exercise for endurance and weight loss. Photo of gorgeous blonde woman in the gym at her weekend time.

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.

Table of Contents

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:

Meditation
Exercise
Progressive Muscle Relaxation
Yoga
Emotional Freedom Technique
Foods that have B vitamins, zinc, and Omega-three fatty acids. These include:

Free-range eggs
Nuts
Seeds
Fatty fish
Dark chocolate

Journaling
Therapy

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.

Body Composition

InBody Spotlight - Bryan Burnstein of Cirque du Soleil

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

Spinal Decompression Surgery: Laminotomy and Laminectomy

By

Dr. Alex Jimenez

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11860 Vista Del Sol, Ste. 128 Spinal Decompression Surgery: Laminotomy and Laminectomy — Surgeons using modern equipment during operation on eye

Spinal decompression surgery could be a treatment option discussion with a doctor to relieve nerve pain brought on by a spinal condition or disorder. Everything to know about the procedures straight from the experts.

Spinal Decompression Surgery Types: Laminectomy or Laminotomy

Both procedures involve the vertebrae’s lamina, which is an arch of bone that protects the spinal canal.

In a laminectomy, the lamina is removed almost entirely.
In a laminotomy, it is a partial removal.

Despite the removal, the large muscles of the back provide sustained protection for the nerves below. Therefore, the spinal nerves are still safe and secure following the procedures. Which one is right depends on the situation.

A laminectomy is usually performed to treat an arthritic condition of the spinal canal like spinal stenosis.
Laminotomy is used almost exclusively to remove a herniated disc.
A laminectomy removes more bone and sometimes the inner edge of the facet joint.
Ultimately, a surgeon will determine which of the two procedures is best for the individual’s needs and condition.

Decompression Surgery

Spinal stenosis or the narrowing of the spinal canal is usually caused by arthritis and overgrowth of the discs and joints. Similar compression issues respond well to non-surgical treatment. But sometimes surgery is necessary to treat uncommon but potentially severe cases. These include patients with:

Bowel or bladder problems caused by the pressure on the spinal nerves
Leg weakness that gets worse
Inability to walk or move for long periods and distance

The objective of spinal decompression surgery is to create space around the spinal cord and surrounding nerves by removing the compressing structure/s. When the cord and/or nerve/s are compressed, physical and neurological symptoms are experienced down the nerve’s pathway. This includes:

Tingling
Numbness
Electric shock sensations
Radiating/spreading pain
Weakness

Once the compressed nerves have space to relax and move around symptoms subside.

Laminectomy process

Lumbar laminectomy is the most common procedure to treat spinal stenosis in the low back.
It also helps treat herniated discs by allowing the surgeon to easily access the discs to repair any damage.
The surgeon removes the lamina and ligaments that have thickened and are causing problems to create more space in the canal.
The surgery enlarges the spinal canal so that pressure is relieved.
By removing the source of the pressure, the pain caused by the compressed nerves is alleviated.
An open laminectomy creates an incision of a couple of inches and exposes the spine.
The muscles of the spine and back are cut through to expose the bone.
Another technique that surgeons utilize is operating through a tube.
They’ve adapted these techniques to be able to decompress both the right and the left sides although they are only operating on one side.
Both procedures, minimal and traditional accomplish the same goals.
The difference is the minimally invasive approach involves one or more tiny incisions also known as skin punctures and small instruments designed to separate muscles and soft tissues instead of cutting through them.
The traditional approach requires a larger incision and instruments that retract, separate and cut tissues.

Laminectomy surgery

Laminectomies are performed under general anesthesia using a posterior approach/lying face down during the procedure.
It can be open or minimally invasive sometimes called a microlaminectomy.
In an open laminectomy, the surgeon makes an incision near the affected spinal area.
Once the incision is made, a retractor will move the skin, fat, and muscles to the side so the surgeon can access the spine.
Next, they remove or trim the lamina and thickened ligaments to enlarge the space surrounding the compressed nerves.
Once done, the retractor is removed and the incision is closed with sutures.
Minimally invasive surgery or MIS is performed using special instruments like endoscopes and tubular retractors.
These instruments allow for smaller incisions and less cutting.
They will also use special eyewear to have a detailed view of the surgical field.
Sometimes, the surgeon uses an endoscope or a microscope focused down the tube to perform the surgery.
The portion of the lamina is removed, along with any bone overgrowths/osteophytes and ligament tissue.
The tubular retractors are taken out so the soft tissue moves back into place, and the incision is closed with dissolving sutures.

Other spinal procedures performed alongside

Laminectomies and laminotomies are typically not performed together. However, a surgeon could perform both if the surgery affects multiple levels of the spine. They can also be combined with other spinal surgeries, that include:

Foraminotomy

A foraminotomy is also a decompression procedure. But instead of removing part or all the lamina, the surgeon accesses the nerves through the spine’s foramen or the passageway that nerves pass through on both sides.

Discectomy

This decompression surgery involves the removal of all or part of the damaged intervertebral disc and is utilized for herniated discs.

Spinal fusion

Fusion is often performed after spinal decompression surgery, as the space that was created by removing spinal structure/s can cause instability to the spine.

Candidates for spinal decompression surgery

Both are common procedures performed by neurosurgeons and orthopedic spine surgeons. Laminectomies are considered one of the most effective treatments for spinal stenosis and spinal canal issues like:

Tumors
Certain types of infections and abscesses
Spinal issues involving bowel/bladder dysfunction
The primary reason for laminectomy is spinal stenosis, most common in individuals over the age of 60.

Other considerations and conditions include:

Non-invasive treatments that don’t improve the condition that includes medication, massage, and physical therapy
Fusion surgery failure
Injection treatment failure
The presence of tumors in or around the spine
An infection like an epidural abscess
Neurologic issues
Bowel or bladder dysfunction
Cauda equina syndrome

Ask questions about the procedure to ensure you are comfortable with the operation. Here are some questions:

What are the risks associated?
Will the surgery relieve all symptoms?
Not having the surgery risks?
What is recovery like?

Recovery

Open or micro, recovery does take time. Following the doctor’s instructions carefully are essential to make a full, healthy recovery.
Individuals should be careful for about a month following the surgery. But does not mean laying down or being sedentary. Movement is crucial to recovery.
The patient should not stay in bed or lie on the sofa.
Wait a week or two before beginning physical therapy if necessary.
Most will have a weak core, poor posture, and poor body mechanics, the goal is to help develop and strengthen these areas.

Things to help with recovery include:

Ice/cold packs will help reduce swelling and pain.
Try not to sit for too long, as sitting is the least comfortable position after back surgery.
Body mechanic awareness means avoiding too much bending or lifting and using the right body mechanics when bending or lifting.
Post-operative body movement after surgery is vital and helps prevent post-surgery issues.

Things to do before surgery:

Quitting smoking

Especially before surgery. Quitting entirely or at least for at least six weeks before surgery will make recovery easier and healthier.

Losing weight

Speak with a doctor about weight. Just 5 pounds can make a significant difference during recovery.

Blood sugar

For individuals with diabetes, having an A1C under eight before surgery is ideal.

Every patient’s recovery is different. Recovery time depends on:

The complexity of the surgery
Personal medical history
Health issues

Recovery typically takes about two to four weeks after the surgery. However, it depends on the reason/s for the surgery.

Questions

Post-laminectomy syndrome

Post-laminectomy syndrome PLS also known as failed back surgery syndrome is a condition where an individual continues to have pain after surgery. Individuals still having symptoms after should speak with their doctor to determine the next phase of treatment.

How long before exercise?

Returning to the gym or getting into an exercise routine will take some time. It is important to follow the doctor’s recommendations and complete the full course of physical therapy before regular exercise activity can resume. Discuss workout plans with the doctor to determine the best timeline for the spine.

Full recovery?

Returning to some activity is possible around four weeks after surgery. Full recovery takes longer as each patient’s recovery is unique. Depending on the complexity of the surgery, most return to all activities within 6 to 9 months.

Body Composition Spotlight

InBody Spotlight - James Fitzgerald of OPEX

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

American Association of Neurological Surgeons. “Minimally Invasive Spine Surgery.” (n.d.) www.aans.org/en/Patients/Neurosurgical-Conditions-and-Treatments/Minimally-Invasive-Spine-Surgery

Foraminotomy. MedlinePlus. medlineplus.gov/ency/article/007390.htm. Reviewed November 27, 2016. Page last updated December 21, 2017. Accessed January 18, 2018.

Laminectomy. medlineplus.gov/ency/article/007389.htm. MedlinePlus. Reviewed November 27, 2016. Page last updated December 21, 2017. Accessed January 18, 2018.

Mayo Clinic. “Laminectomy.” (n.d.) www.mayoclinic.org/tests-procedures/laminectomy/about/pac-20394533

Mayo Clinic. “Laminotomy.” (n.d) www.mayoclinic.org/diseases-conditions/spinal-stenosis/multimedia/img-20149227

Body Composition Terminology Guide

By

Dr. Alex Jimenez

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11860 Vista Del Sol, Ste. 128 Body Composition Terminology Guide — Health Check Annual Checkup Body Biology Concept

The world of health and fitness has evolved with all kinds of technical jargon and terminology that can require a guide to get a handle on things. It can become confusing and terms like Lean Body Mass and Lean muscle can get mixed up. Body composition analysis allows an individual to understand their body in a much clearer way with insight into the body’s health. Here we break down this technical terminology to get a basic understanding of how it is relevant to the body’s health. Think of this as a combination glossary, and action guide.

Table of Contents

Guide to Basic Body Composition

Percent Body Fat Body/Fat Percentage

Percent Body Fat is a reflection of how much of the body’s weight is made up of fat.
It is calculated by dividing the weight of body fat mass by total weight.
It helps to track progress whether trying to lose weight or gain muscle.

Takeaway

This percentage can be applied to set percent body fat ranges.
The healthy ranges are around 10-20% percent body fat for men and 18-28% for women.

Lean Body Mass/Fat-Free Mass Guide

Lean Body Mass is sometimes used interchangeably with Fat-Free Mass.

Lean Body Mass is the weight of everything in the body that is not fat.
This includes muscles, organs, bones, and body water.
Lean Body Mass is not the same as muscle.
Lean Body Mass is a collection of different types of body tissues that includes muscle.

Takeaway

Lean Body Mass plus Body Fat Mass make up entire body weight.
If the Lean Body Mass value is in pounds subtract this number from total body weight to get an approximation of Body Fat Mass.
Divide this number by body weight, results are percent body fat.
Lean Body Mass is closely related to the total number of calories the body needs every day.
The Lean Body Mass forms the core of the body’s metabolism, and this number can be used to help determine unique dietary needs.
No more basing nutrition off the 2,000-calorie diet. This is a poor one-size-fits-all approach to food intake.

Skeletal Muscle Mass Guide

Skeletal muscle is one of four major muscle types and governs all the movements that are consciously controlled. Everything from texting to deadlifting a barbell.
It is the muscle group that grows/builds when exercising.
Increased Skeletal Muscle Mass translates into increased strength.
When trying to build up the body and grow in size, this is the value to track and watch increase over time.

However, muscle is not just for strength.
Muscle is made up primarily of protein and can act as protein storage.
When the body is under severe stress like a traumatic injury, the recovery process is triggered and needs added protein, up to four times the amount.
When the body is not able to get the proper amount of protein from a normal diet, the body begins to get what it needs from the protein storage/muscles.

Basal Metabolic Rate/BMR

The Basal Metabolic Rate, or BMR, is the number of calories that the body needs to maintain Lean Body Mass. It is a significant component of overall metabolism.
An individual with more Lean Body Mass will have a higher Basal Metabolic Rate.
This is the reason why a 250-pound athlete needs to eat more than a 150-pound sedentary adult. Because the athlete has more Lean Body Mass.

BMR can help make a healthy diet plan designed for fat loss or muscle gain by helping understand how much energy/calories from food the body needs.
Multiplying the BMR with activity factor will estimate Total Daily Energy Expenditure or TDEE.
Using the TDEE as a baseline an individual can develop a nutritional plan based on body composition goals.

Body Water Guide

Body Water includes all the water in the body. This means everything from:

The water in the blood
Water in the organs
The water inside the bones

Body water can be subdivided into two types:

Intracellular
Extracellular

Intracellular means inside the cells and includes the water in the organs, muscles, composing 2/3 of total body water.
The remaining 1/3 is extracellular outside the cells and includes the water in the blood.

Takeaway

When the body is generally healthy it maintains a healthy balance of intracellular to extracellular water with a ratio of around 3:2.
When the balance becomes unbalanced or falls apart water monitoring becomes important.
For example, individuals with severe health problems, like kidney ailments/failure, are unable to rid the body of extracellular water. This causes a buildup of water and requires removal through procedures like dialysis.

Dry Lean Mass

Lean Body Mass includes everything that’s not body fat and includes body water.
When all the water has been taken out what remains is known as Dry Lean Mass.

Lean Body Mass – Body Water = Dry Lean Mass

This amounts to the protein content of the muscles and the mineral content of the bones.
Most Dry Lean Mass will be found in these areas.

Takeaway

Water monitoring can help track real, physical changes in the body.
Lean Body Mass contains body water, and body water levels can be influenced by different factors like a recent workout or being low on carbohydrates.
Changes in body water are considered technical changes in Lean Body Mass.
When building muscle, the body is actually building new physical protein stores and reflects in Dry Lean Mass.
An increase in Lean Body Mass can signal muscle growth, or not.
However, an increase in Dry Lean Mass is a more favorable indicator that there is muscle growth.

Visceral Fat

Two major categories of body fat.
Subcutaneous fat is the fat under the skin and is the type that can be seen.
The second type is called visceral fat.
This fat collects inside the abdomen and wraps around the internal organs.

Takeaway

Just because it cannot be seen does not mean it is not there.
If it is there it is something definitely worth knowing about.
This is because visceral fat is not just extra pounds but an active organ that secretes harmful hormones into the body that triggers never-ending inflammation.
The more visceral fat, the greater risk of inflammation.
Inflammation over time places added stress on the heart that can lead to cardiovascular problems.

Get Tested Today

Hopefully, this guide has clarified some of the common body composition terminologies. This is a basic overview designed to provide essential information about body composition and how it applies. A general understanding can help in making healthy lifestyle choices, like deciding to lose weight or dietary adjustments.

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

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

Borga, Magnus et al. “Advanced body composition assessment: from body mass index to body composition profiling.” Journal of investigative medicine: the official publication of the American Federation for Clinical Research vol. 66,5 (2018): 1-9. doi:10.1136/jim-2018-000722

Janus Kinase Inhibitors For Ankylosing Spondylitis Treatment

By

Dr. Alex Jimenez

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11860 Vista Del Sol, Ste. 128 Janus Kinase Inhibitors For Ankylosing Spondylitis Treatment — The attractive bald bearded man is holding onto his back, trying to get up from his leather chair. Rich people cry too

Individuals with ankylosing spondylitis have a new treatment option that was previously used for rheumatoid arthritis. It is a medication that belongs to a class known as JAK inhibitors. Ankylosing spondylitis combines joint pain with reduced mobility. Ankylosing spondylitis is different because in severe cases, the bones in the spine can fuse together, literally reducing mobility.

The disease typically begins with pain and stiffness in the back. This is usually after some time of inactivity. Symptoms start before the age of 45 and develop gradually. There is no cure for ankylosing spondylitis but there are treatments that can improve symptoms and put the condition into remission. Ankylosing spondylitis treatment is the most successful when addressed early before irreversible damage to the joints begins.

Table of Contents

Janus Kinase Inhibitors

Janus kinase inhibitors have traditionally been used to treat:

Rheumatoid arthritis
Psoriatic arthritis
Ulcerative colitis

The medication works by decreasing the immune system’s activity. Janus kinase inhibitor drugs affect several cellular compounds that are important in the development and progression of ankylosing spondylitis. Currently, there are only three Janus kinase inhibitor medications available in the United States and FDA-approved to treat rheumatoid arthritis:

Xeljanz
Rinvoq
Olumiant
Each of the approved inhibitors targets specific enzymes

Current Ankylosing Spondylitis Treatments

Janus kinase inhibitors are not given to individuals right away. However, it could be an option if first and second-line treatments are not working. Treatments usually consist of:

First-Line Treatments

NSAIDs

Nonsteroidal anti-inflammatory medications are the most commonly used to treat ankylosing inflammation, pain, and stiffness.

Chiropractic

Chiropractic physical therapy is a major part of ankylosing spondylitis treatment keeping the spine flexible and as healthy as possible. A chiropractic/physical therapy team design and develop specific exercises to fit individual needs, which include:

Stretching and Range-of-motion exercises help maintain flexibility in the joints
Sleeping and walking posture adjustment exercises
Abdominal and spinal exercises to maintain a healthy posture
Strength training

Second-Line Therapies

If nonsteroidal anti-inflammatory medications do not relieve symptoms, then biological medications could be prescribed. This class of medications includes:

Tumor Necrosis Factor

Tumor necrosis factor blockers work by targeting cell protein that is part of the immune system, known as tumor necrosis alpha. This protein causes inflammation in the body, and the blockers suppress it.

Interleukin 17 Inhibitors

Interleukin 17 in the body’s immune system defends against infection. It uses an inflammatory response to fight infections. The IL-17 inhibitors suppress the inflammatory response and help reduce symptoms.

Other Treatment Options

Lifestyle Adjustments

Following a medical treatment plan is often combined with diet and lifestyle adjustments that are recommended to help with the condition, these include:

Being as physically active as possible will help:

Improve/maintain a healthy posture
Maintain flexibility
Ease pain

Applying heat and ice will help alleviate:

Pain
Stiffness
Swelling

Practicing posture exercises

Surgery

Most individuals with ankylosing spondylitis do not require surgery. However, a doctor could recommend surgery if there is joint damage, the hip-joint needs to be replaced, or if the pain is severe.

JAK Inhibitor Potential

Studies are ongoing in the treatment of ankylosing spondylitis. The drug is currently in Phase 3 trials for the treatment of adults. The trial results have shown patients with active ankylosing spondylitis showed improvement in:

Fatigue
Inflammation
Back pain

The study enrolled adults with active ankylosing spondylitis who took at least two NSAIDs that were ineffective at treating symptoms. Most of the participants were men, average age of 41, and no prior usage of biologic disease-modifying antirheumatic drugs.

Janus kinase could become a standard treatment

There is still not enough research to make a prediction, but the data is promising. The inhibitors seem to be a safe option when used in a properly screened, well-matched setting that includes regular monitoring. The inhibitors appear to be effective and have the advantages of being taken orally and working fast.

Body Composition

InBody Spotlight - Dr. Tom Bakman of Restoration Healthcare

Osteoarthritis and weight loss

Being obese has shown to be a high-risk factor for the development of osteoarthritis. This is not only from the effects of extra weight on the body’s joints but also as a result of the inflammatory effects of adipose tissue. The lower back, hips, and knees, bear the majority of the body’s weight.

An excess amount of adipose tissue on the body’s midsection and legs has been shown to negatively impact the weight-bearing joints. Promoting Lean Body Mass and encouraging weight loss lowers the risk of osteoarthritis and improves an individual’s quality of life. Exercise is regarded safe for individuals with osteoarthritis and should be incorporated to improve body composition, reduce Body Fat Mass, improve Lean Body Mass and maintain a healthy weight.

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

Hammitzsch A, Lorenz G, Moog P. Impact of Janus Kinase Inhibition on the Treatment of Axial Spondyloarthropathies. Frontiers in Immunology 11:2488, Oct 2020; doi 10.3389/fimmu.2020.591176. www.frontiersin.org/article/10.3389/fimmu.2020.591176, accessed Jan 21, 2021.

van der Heijde D, Baraliakos X, Gensler LS, et al. Efficacy and safety of filgotinib, a selective Janus kinase 1 inhibitor, in patients with active ankylosing spondylitis (TORTUGA): results from a randomized, placebo-controlled, phase 2 trial. Lancet. 2018 Dec 1;392(10162):2378-2387. doi: 10.1016/S0140-6736(18)32463-2. Epub 2018 Oct 22. PMID: 30360970. pubmed.ncbi.nlm.nih.gov/30360970/ accessed Jan 19, 2021.

Discussing BODY COMPOSITIONS & Metabolic Assessments El Paso, Tx (2021)

By

Dr. Alex Jimenez

-

Discussing *BODY COMPOSITIONS* & Metabolic Assessments El Paso, Tx (2021)

In this edition of the Functional Medicine Podcasts Dr. Alex Jimenez, Master Nutritionist Ana Paola Rodriguez Arciniega, and Senior Health Coach Kenna Lee Vaughn discuss Body Compositions, BIA Assessments, and will be getting deep into what it is to actually give you control of your particular body physiology.
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If you have enjoyed this video and/or we have helped you in any way
please feel free to subscribe and share with us.

Thank You & God Bless.
Dr. Alex Jimenez DC, MSACP, ATN, IFMCP. CIFM, CCST

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Facebook Injuries Page: www.facebook.com/elpasochiropractor/
Facebook Neuropathy Page: www.facebook.com/ElPasoNeuropathyCenter/
Facebook Fitness Center Page: www.facebook.com/justplayfitness

Yelp: El Paso Rehabilitation Center: goo.gl/pwY2n2
Yelp: El Paso Clinical Center: Treatment: goo.gl/r2QPuZ

Clinical Testimonies: www.dralexjimenez.com/category/testimonies/

Information:
Clinical Site: www.dralexjimenez.com
Injury Site: personalinjurydoctorgroup.com
Sports Injury Site: chiropracticscientist.com
Back Injury Site: www.elpasobackclinic.com
Rehabilitation Center: www.pushasrx.com
Functional Medicine: wellnessdoctorrx.com
–

Twitter: twitter.com/dralexjimenez
Twitter: twitter.com/crossfitdoctor

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 presentations share knowledge and information from research, experience, and the collaborative functional medicine community. The information and scope are limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. Our discussions include Integrative Doctors, Functional Medicine Experts, Nutritionists, Health Coaches, Chiropractors, Physical Medicine Doctors, Therapists, Exercise Performance Specialists, Physicians, and others. Each specialist practices within their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care plans for the musculoskeletal system’s injuries or disorders. Our discussions, videos, posts, topics, subjects, and insights cover clinical matters and issues that relate to and support, directly or indirectly, our collaborative clinical scope of practice. We make a reasonable attempt to provide supportive citations and identify the relevant research studies supporting our presentations. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover issues that may require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subjects matters presented, please feel free to contact Dr. Alex Jimenez.

-FIBROMYALGIA 2021 – Food Choices & Nutraceutical Options | El Paso, Tx

By

Dr. Alex Jimenez

-

-***FIBROMYALGIA 2021*** - Food Choices & Nutraceutical Options | El Paso, Tx

Welcome to our newest edition of the Functional Medicine Podcasts. In this episode, Dr. Alex Jimenez, Master Nutritionist Ana Paola Rodriguez Arciniega, and Senior Health Coach Kenna Lee Vaughn discuss Fibromyalgia, Food Choices, Nutraceutical options, Physiology, the nutritional components, and many other factors that will help us better understand this topic.
–
If you have enjoyed this video and/or we have helped you in any way
please feel free to subscribe and share with us.

Thank You & God Bless.
Dr. Alex Jimenez DC, MSACP, ATN, IFMCP. CIFM, CCST

Join our webinars!
el-paso-tx-functional-medicine.eventbritestudio.com

Additional Online Links & Resources (Available 24/7)

Online Functional Medicine Assessment: bit.ly/functionmed

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

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

If you are someone who truly cares about their health we recommend you look at the care plans we offer on our site:

www.functionalmedicine.expert/

Please Subscribe: bit.ly/drjyt

Facebook Clinical Page: www.facebook.com/dralexjimenez/
Facebook Sports Page: www.facebook.com/pushasrx/
Facebook Injuries Page: www.facebook.com/elpasochiropractor/
Facebook Neuropathy Page: www.facebook.com/ElPasoNeuropathyCenter/
Facebook Fitness Center Page: www.facebook.com/justplayfitness

Yelp: El Paso Rehabilitation Center: goo.gl/pwY2n2
Yelp: El Paso Clinical Center: Treatment: goo.gl/r2QPuZ

Clinical Testimonies: www.dralexjimenez.com/category/testimonies/

Information:
Clinical Site: www.dralexjimenez.com
Injury Site: personalinjurydoctorgroup.com
Sports Injury Site: chiropracticscientist.com
Back Injury Site: www.elpasobackclinic.com
Rehabilitation Center: www.pushasrx.com
Functional Medicine: wellnessdoctorrx.com
–

Twitter: twitter.com/dralexjimenez
Twitter: twitter.com/crossfitdoctor

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 presentations share knowledge and information from research, experience, and the collaborative functional medicine community. The information and scope are limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. Our discussions include Integrative Doctors, Functional Medicine Experts, Nutritionists, Health Coaches, Chiropractors, Physical Medicine Doctors, Therapists, Exercise Performance Specialists, Physicians, and others. Each specialist practices within their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care plans for the musculoskeletal system’s injuries or disorders. Our discussions, videos, posts, topics, subjects, and insights cover clinical matters and issues that relate to and support, directly or indirectly, our collaborative clinical scope of practice. We make a reasonable attempt to provide supportive citations and identify the relevant research studies supporting our presentations. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover issues that may require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subjects matters presented, please feel free to contact Dr. Alex Jimenez.

Golden Nutritional Recommendations and Suggestions

By

Dr. Alex Jimenez

-

11860 Vista Del Sol, Ste. 128 Golden Nutritional Recommendations and Suggestions — Attractive beautiful woman eating fruit for breakfast.

Making small adjustments to achieve a healthy lifestyle is not as difficult/complex as some may think. Here are some golden nutritional recommendations for longevity, and a healthy lifestyle. Understanding these golden suggestions is a first step towards developing and maintaining sustainable changes. Our health coach and nutritionist can develop an optimal customized nutritional program that is focused on teaching individuals how to promote lifelong transformations and become more connected with mind and body.

Table of Contents

Vitamins

Consume plenty of fruits and vegetables at least six+ portions every day to ensure the body absorbs essential micronutrients, vitamins, minerals, phytochemicals, and fiber. A golden recommendation is to count the fruit and vegetable colors instead of calories. Eating the food rainbow is an ideal way to get a variety of vitamins.

Red foods

These foods contain phytochemicals and help reduce the risk of diabetes and heart disease. These include:

Tomatoes
Red peppers
Red onions
Strawberries
Cherries
Watermelon

Orange and yellow foods

These are packed with Vitamin A and Vitamin C to promote healthy skin and vision.

Pumpkin
Sweet potatoes
Carrots
Lemons

Are all ways to obtain orange and yellow nutrients.

Green foods

These are high in Vitamin K, antioxidants, and folates highly beneficial to bone health. These include:

Kale
Broccoli
Peas
Kiwi
Green grapes
Brussels sprouts

Blue and purple foods

These contain antioxidants that help with heart disease and protect the body’s cells. Included are:

Eggplant
Blueberries
Plums
Purple cabbage
Beetroots

White and yellow foods

These have anti-inflammatory properties that support the immune system. White foods include:

Cauliflower
Garlic
Hominy
Shallots
Parsnips
White beans

Organic coffee

This type of coffee is high in antioxidants and phytonutrients.

Cut Back On Refined Sugar and Flour

Added sugars and refined flour have none of the essential fiber and micronutrients the body needs to feel full. Whole grains are fiber-rich. This helps increase feeling full and satisfied, which helps block sugar cravings. Go for whole wheat flour instead of refined flour. Limit sugar intake by using the natural sweetness of fruits. Add fruits to meals to increase the sweetness if necessary.

Plenty of Water

Drinking half of an individual’s body weight is essential each day. 10-12 ounces of water before a meal will help increase full satisfaction and make an individual more aware of the body’s hunger cues. Golden suggestion, use a reusable water bottle can help keep track of water intake throughout the day.

12/12 Meal Schedule

Schedule the three main meals within a 12-hour window to avoid snacking throughout the day. The body needs to rest, digest, and reset between meals and overnight.

Stop Eating 3 Hours Before Sleeping

The body’s metabolism starts to slow down around 7-8 p.m. Research shows this timeframe falls in line when the body starts to tire and wind down. Allow the body to rejuvenate cells instead of wasting energy on digesting calories that don’t get burned for energy while sleeping.

Daily Physical Activity

Daily exercise contributes to overall health and longevity. Regular exercise can help in the treatment of chronic illnesses and the prevention of cardiovascular diseases. Every day try to complete 50-60 minutes of low-impact physical activity, and 15-20 minutes of moderate-high intensity cardio. Each week make two of the 20-minute workouts to strength training.

After Workout Snacks

Recovery snacks 15-minutes after a workout will help keep cravings down. These include a healthy carbohydrate, lean protein, and healthy fat. 1-2 hours after a workout have the next balanced meal.

No Devices With Meals

Electronic devices distract from the body’s natural hunger cues. Screens should be put away during meals to pay attention to the food and proper consumption. Watching TV or scrolling through social media has been shown to increase calorie intake.

Plenty of Sleep

Sleep deprivation alters the body’s hormones that control/regulate hunger cues. When the body loses sleep, the body begins to crave more food more often. Even after the body has had the necessary nutrients. A golden recommendation is to develop a relaxing nighttime routine that will enhance the length and quality of sleep. The goal is for 8-10 hours of sleep a night.

Stress Reduction

Incorporate stress-reducing activities into a regular routine. Constant stress on the body can contribute to cardiovascular disease. Activities help take the mind off thoughts, memories, and events that cause stress and worry. These include:

Walking
Meditation
Yoga
Hobbies

Healthy Body Composition

InBody Spotlight - Anuruddh Misra MD of Premise 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

Braude L, Stevenson RJ. Watching television while eating increases energy intake. Examining the mechanisms in female participants. Appetite. 2014;76:9-16. doi:10.1016/j.appet.2014.01.005

Dimsdale JE. Psychological stress and cardiovascular disease. J Am Coll Cardiol. 2008;51(13):1237-1246. doi:10.1016/j.jacc.2007.12.024

Eckel-Mahan K, Sassone-Corsi P. Metabolism, and the circadian clock converge. Physiol Rev. 2013;93(1):107-135. doi:10.1152/physrev.00016.2012

Vina J, Sanchis-Gomar F, Martinez-Bello V, Gomez-Cabrera MC. Exercise acts as a drug; the pharmacological benefits of exercise. Br J Pharmacol. 2012;167(1):1-12. doi:10.1111/j.1476-5381.2012.01970.x

Learning CARDIOMETABOLIC Medicine | El Paso, Tx (2021)

By

Dr. Alex Jimenez

-

Learning *CARDIOMETABOLIC* Medicine | El Paso, Tx (2021)

Welcome to our newest Functional Medicine Episode. In this edition, Dr. Alex Jimenez and LPT Exercise Physiologist Daniel Alvarado will help us understand more about Cardiometabolic Medicine and its effects on our personal health.
–
If you have enjoyed this video and/or we have helped you in any way
please feel free to subscribe and share with us.

Thank You & God Bless.
Dr. Alex Jimenez DC, MSACP, ATN, IFMCP. CIFM, CCST

Join our webinars!
el-paso-tx-functional-medicine.eventbritestudio.com

Additional Online Links & Resources (Available 24/7)

Online Functional Medicine Assessment: bit.ly/functionmed

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

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

If you are someone who truly cares about their health we recommend you look at the care plans we offer on our site:

www.functionalmedicine.expert/

Please Subscribe: bit.ly/drjyt

Facebook Clinical Page: www.facebook.com/dralexjimenez/
Facebook Sports Page: www.facebook.com/pushasrx/
Facebook Injuries Page: www.facebook.com/elpasochiropractor/
Facebook Neuropathy Page: www.facebook.com/ElPasoNeuropathyCenter/
Facebook Fitness Center Page: www.facebook.com/justplayfitness

Yelp: El Paso Rehabilitation Center: goo.gl/pwY2n2
Yelp: El Paso Clinical Center: Treatment: goo.gl/r2QPuZ

Clinical Testimonies: www.dralexjimenez.com/category/testimonies/

Information:
Clinical Site: www.dralexjimenez.com
Injury Site: personalinjurydoctorgroup.com
Sports Injury Site: chiropracticscientist.com
Back Injury Site: www.elpasobackclinic.com
Rehabilitation Center: www.pushasrx.com
Functional Medicine: wellnessdoctorrx.com
–

Twitter: twitter.com/dralexjimenez
Twitter: twitter.com/crossfitdoctor

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 presentations share knowledge and information from research, experience, and the collaborative functional medicine community. The information and scope are limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. Our discussions include Integrative Doctors, Functional Medicine Experts, Nutritionists, Health Coaches, Chiropractors, Physical Medicine Doctors, Therapists, Exercise Performance Specialists, Physicians, and others. Each specialist practices within their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care plans for the musculoskeletal system’s injuries or disorders. Our discussions, videos, posts, topics, subjects, and insights cover clinical matters and issues that relate to and support, directly or indirectly, our collaborative clinical scope of practice. We make a reasonable attempt to provide supportive citations and identify the relevant research studies supporting our presentations. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover issues that may require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subjects matters presented, please feel free to contact Dr. Alex Jimenez.

Mental Strategy Exercises For Chronic Pain Relief and Improvement

By

Dr. Alex Jimenez

-

11860 Vista Del Sol, Ste. 128 Mental Strategy Exercises For Chronic Pain Relief and Improvement — Fit woman stretching legs in her bed early in the morning, looking calm and happy, panorama

Mental strategy exercises for chronic pain relief and improvement. Living with chronic pain is difficult especially if a doctor is saying that it is all taking place in an individual’s head. However, the pain is very real and happening in the brain, literally. Neuroimaging studies show that certain areas of the brain become active when chronic pain presents. This is not the only way to know the brain’s role in how an individual experiences pain. What is also known is:

Anxiety, depression, and pain activate similar areas of the brain.
Certain psychiatric drugs used to relieve pain can also alter an individual’s mental state.
Chronic pain can lead to depression.
Clinical depression can cause physical symptoms, including back pain.

A health care provider could recommend/suggest psychological support for chronic pain. Psychological help and mental strategy exercises for chronic pain are not about how to reduce the pain, but more on how to reduce the dominance, interference, and impact of the pain and getting a healthy quality of life back. Consider a few evidence-based, psychological approaches to reduce back pain.

Table of Contents

Cognitive-behavioral therapy

Cognitive-behavioral therapy or CBT trains an individual to modify specific thoughts and behaviors. Experts consider this approach a gold standard of psychological interventions for pain. It helps:

Reduce pain
Improves function
Improves quality of life

Individuals work on:

Pain coping strategies
Relaxation skills
Setting goals
Shifting perspectives on pain

A study found that two years after a two-week, intensive course of cognitive-behavioral therapy, patients took fewer pain meds than they did before the therapy.

Mindfulness meditation

Meditation is not all about sitting with crossed legs, hands resting on the knees, although this is a recommended pose for meditative purposes. A modern approach can be done anywhere, in any position that’s comfortable and will help soothe back pain. By oneself or with help from a therapist mental strategies can include

Incorporating breathing techniques
Guided imagery
Intense focus on thoughts and feelings

A study suggests that mindfulness meditation can be highly beneficial for older adults that are not as able to get an adequate amount of physical activity to improve pain levels. A group of older adults that participated in eight weeks of a mindfulness program, which consisted of four days a week for 30 minutes per session physical function and pain reduction improved.

Mindfulness stress reduction

Mindfulness stress reduction is a program that teaches individuals meditation techniques, that include basic stretches and postures. It teaches how to separate the physical and psychological aspects of pain. Medical centers across offer this treatment option for a range of disorders, including chronic back pain. It helps reduce pain intensity and improves function in individuals with arthritis as well as back and neck pain from various causes. It has also been found to be effective for fibromyalgia, which can cause intense widespread pain. A study found that mindfulness stress reduction improved:

Wellbeing
Pain episodes
Sleep problems
Fatigue in participants with fibromyalgia
More than half reported significant improvement

Acceptance and commitment therapy

Acceptance and commitment therapy or ACT teaches acceptance and mindfulness strategies with commitment and behavior mental strategies, to change the way pain is experienced. Numerous studies along with the American Psychological Association validate this approach as an established treatment for chronic pain.

Changing expectations

In one study several chiropractic patients who expected their back pain to improve were 58% more likely to improve than those who did not expect favorable outcomes. This mental strategy of manifesting a positive outcome through the power of positive thinking and beliefs about pain influence an individual’s actions.

For example, when thinking that physical activity will cause back pain, individuals are less likely to be active. This is known as fear avoidance. For most individuals with back and neck pain, gentle physical activity is essential because avoiding it will worsen the pain. Having the right mental strategy can go a long way in battling chronic pain, at Injury Medical Chiropractic and Functional Medicine Clinic we can help individuals experiencing/dealing with chronic pain.

Body Composition

InBody Spotlight - Dr. Tricia Paulson & Jennifer Lutz of True Health

Depression and physical health

Depression is debilitating and, in severe cases, a life-threatening disease that affects over 16 million people nationwide. Depression causes are not always clear and can be brought on by:

Biological factors – genetics
Individual brain chemistry
Certain medications
Stress
Unhealthy diet/nutrition

Mental illness and becoming overweight or obese often happen in conjunction, whether as a result of each other or from common risk factors that include:

Smoking
Poor diet
Lack of physical activity
Alcohol consumption

Prescribed medications for depression and anxiety disorders are have been shown to be successful in maintaining mental health. However, a side effect of these medications is weight gain. Like genetics, being educated on the potential side effects will help in reducing the risk of, and controlling weight gain when taking medication.

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. (Jun 2020) “Rehabilitation for Low Back Pain: A Narrative Review for Managing Pain and Improving Function in Acute and Chronic Conditions.” www.ncbi.nlm.nih.gov/pmc/articles/PMC7203283/

Journal of Psychosomatic Research. (Jan 2010) “Mindfulness-based stress reduction for chronic pain conditions: variation in treatment outcomes and role of home meditation practice.”

European Journal of Pain. (Jan 2019.) “Beliefs about back pain and pain management behaviors, and their associations in the general population: A systematic review.” www.ncbi.nlm.nih.gov/pmc/articles/PMC6492285/

Body Composition: High-Intensity Training or Bodybuilding

By

Dr. Alex Jimenez

-

11860 Vista Del Sol, Ste. 128 Body Composition: High-Intensity Training or Bodybuilding — Low angle view at sportive couple using exercise machines during strength workout in modern gym, copy space

High-intensity interval training or bodybuilding? Getting to the gym, choosing a strength-training method, and figuring out which method is right for you can be frustrating and confusing. With all of the options available, there’s just no easy way to figure out which training regimen is right.

Here are two of the most popular training methods broken down. The principles behind each training method and how they influence body composition. The journey to getting healthy goes a lot smoother when knowing which training program will help reach optimal fitness goals.

Table of Contents

Not all training programs are the same

Bodybuilding is about physical appearance. This means big muscles and low body fat which is accomplished by heavyweight training workouts. High-Intensity Interval Training/HIIT workouts focus on performing high-intensity exercises in large volume repetitions quickly to raise an individual’s heart rate, cycling between high intensity and rest. This is accomplished by using:

Light weights
Body weight
Cardio exercises

It’s important to understand that different training methods will affect body composition differently. Body composition is about painting an accurate picture of what’s going on in the body. The key is to break down:

What each training program looks like
What it does
How to choose the program that’s best for the individual
Gaining Lean Body Mass
Losing Fat Mass

Bodybuilding

Bodybuilding at its core is about gaining muscle while minimizing body fat. Minimizing fat is a key to building a muscular-defined physique, and requires a detailed focus on protein and calorie intake. It is the emphasis on aesthetically increasing muscle size and reducing body fat. Bodybuilders focus on higher reps and lighter-weight workouts. This encourages muscle hypertrophy. Other factors in bodybuilding are:

Adequate cardio
Consistent protein intake
Calorie restrictions
These are important aspects of this type of regimen and building visually impressive musculature.

This impressive musculature is not only for looks, as it can help with fat loss as well. This is because resistance training/weight training can burn a lot of calories and lose a substantial amount of fat. A study by the Department of Exercise Science showed that 10 weeks of resistance training can reduce fat weight by 1.8kg and increase resting metabolic rate by 7%.

Body Composition

For the average person, if the focus is on building visible muscle while keeping a low body fat percentage, bodybuilding is a great choice. Ideal body composition focuses on keeping fat content to a minimum without compromise.

High Intensity Interval Training/HIIT

Modern training programs like CrossFit utilize HIIT-style workouts. HIIT burns calories through workouts that significantly increase heart rate. The exercises are short, loaded with mini-breaks in between high-intensity sets designed to test cardio. The focus is on high repetitions. However, HIIT workouts are so intense that professional trainers recommend individuals only train 2-3 times a week, to avoid overstressing the body. There are bodybuilding exercises included like:

Squats
Push-ups
Tricep dips

However, they are done with different goals in mind. The priority of a HIIT workout is to reduce fat, improve cardio, and developing some muscle.

Body Composition

Scientists from Ohio State University observed more than 40 subjects at all levels of cardio fitness. Over the next 10 weeks, the subjects completed a variety of HIIT workouts. The scientists realized that the individuals were developing a more capable cardio system, and their body fat percentages were dropping significantly.

If the goal is to get stronger and lose weight, then bodybuilding is the best option.
If the goal is to have stronger cardio and lose serious weight then HIIT workouts are the best option.

No matter what training program is chosen. Remember that achieving a healthy body composition that the individual feels comfortable with is the most important thing. Making positive changes and achieving optimal health is the objective. Both workout strategies can be incorporated into a regular strength training regimen. Both training methods can be challenging, but the health benefits are absolutely worth it. Contact us today to help figure out which training regimen will achieve optimal health.

InBody

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

Ross, Leanna M et al. “High-intensity interval training (HIIT) for patients with chronic diseases.” Journal of sport and health science vol. 5,2 (2016): 139-144. doi:10.1016/j.jshs.2016.04.005

Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8

Chiropractic Relief From Pinched Nerves

By

Dr. Alex Jimenez

-

11860 Vista Del Sol, Ste. 128 Chiropractic Relief From Pinched Nerves

Pinched nerves occur when added pressure is applied to a nerve or set of nerves from surrounding tissues like bones, cartilage, muscles, or tendons. The pressure affects the nerve’s ability to function properly and usually causes pain, tingling, numbness, or weakness. A pinched nerve can occur at various sites in the body. Whether located in the neck, shoulder, arm, hand, back, or knees, if left untreated they can lead to other debilitating conditions/injuries and permanent nerve damage.

Table of Contents

Pinched Nerves

The nerves are not actually being pinched, but are being compressed. The added pressure on or around the nerve causes painful sensations that can also include:

Burning
Delayed pain
Electrical pain sensations
Tingling
Sharp pain
Stabbing pain
Numbness
Pins and needles sensation
Radiculopathy

Pinched nerves are nothing to dismiss. Individuals experiencing any of the above symptoms should get a proper diagnosis from a chiropractor.

Compression Goes Away By Itself

A compressed nerve can go away on its own if the pain has recently started or is not severe. Home remedies like rest, heat, ice, and stretching can be utilized to help the compression subside on its own.

Length of Time It Takes for a Pinched Nerve to Heal

The length of time depends on the reason why the nerve is compressed and irritated. Some pinched nerves are brought on from poor posture and tight muscles. These can usually heal within 4 weeks. However, if the pain has been going on for some time, like more than 3 months it will take longer, especially to identify the root cause/s and address them according to their severity.

Treatment Options

Chiropractic Adjustments and Massage

These two types of treatment/therapy highly complement each other. A chiropractor understands the importance of massage when it comes to healing and stress relief. Some cases of pinched nerves come from tight muscles and muscle spasms. Massage therapy along with chiropractic adjustments are perfect for releasing and stretching out the nerves back to their natural form.

Studies show that chiropractic massage therapy offers pain relief and also helps reduce any depression and anxiety that the pain symptoms can generate. Comprehensive chiropractic treatment has been proven to be the best and fastest way to deal with pinched nerves.

Get More Sleep

Whenever the body is going through stress and needs repair more sleep gives the body the time it needs to heal itself. An extra hour of sleep also ensures that the injured area moves less. However, try to avoid sleeping on the stomach and make sure that the pillows being used provide plenty of support.

Warm/Hot Soothing Bath

Ice can really help lower swelling and inflammation but if icing the area has not relieved the pain after 72 hours, then it is time for a warm/hot bath. Warm water increases blood circulation, which delivers oxygen and nutrients to help heal and restore. Heat relaxes the muscles of the body, which relieves pressure on the affected area.

Collagen Nerve Joint Repair

Collagen adds cushion to the spaces between the joints and bones while damaged tissues are being repaired. Collagen is the most plentiful natural protein in the human body. Supplements that have glucosamine, chondroitin, hyaluronic acid can help, as well as consuming bone broth, which is a healthy source of collagen. An anti-inflammatory diet can also help. Inflammation contributes to pain symptoms. Lowering inflammation lowers pain as well.

Proper Posture

Slouching and poor posture, whether sitting or standing, places added pressure/stress on the joints. When this goes on for long periods or when something traumatic occurs, a pinched nerve can be the result. A chiropractor will restore the body’s natural curvature. A chiropractor will discuss and show what proper posture should be, as well as, how to strengthen the core to maintain proper posture.

Other Treatment Options

Conventional treatments usually include:

Over the counter pain relievers
Prescription pain relievers for severe cases
Corticosteroids
Microdiscectomy spinal surgery
Regular surgery

Most individuals want to avoid any of the above treatment options. The body has a tremendous ability to heal itself. Chiropractic will reduce the amount of time that is required to heal a pinched nerve. It’s about treating the entire body, not just the symptoms. A customized treatment/recovery diet plan will be developed according to each individual’s needs. At Injury Medical Chiropractic and Functional Medicine Clinic, we encourage anyone who is experiencing any type of pain to call us right away.

Composition of the Body

InBody Spotlight - Lance Walker of Michael Johnson Performance

What happens to the body when you stop eating

Not eating for a few hours causes the levels of glucose in the blood to drop and insulin release stops. There are Alpha cells in the pancreas that produce a hormone called glucagon that helps the liver to break down the body’s stored glycogen, converting it back into glucose. The liver can also produce glucose by utilizing fats, amino acids, and waste.

If the body’s blood sugar levels drop too low a condition called hypoglycemia happens. It occurs a few hours after eating when there is too much insulin in the blood, or from certain medications. This is why an individual might feel dizzy, shaky, anxious, or irritable when they have not eaten for several hours. Eating at least 15 to 20 grams of carbohydrates will reverse the symptoms.

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

Dubinsky RM, Miyasaki J.Assessment: Efficacy of transcutaneous electric nerve stimulation in the treatment of pain in neurologic disorders (an evidence-based review). Report of the Therapeutics and Technology Assessment Subcommittee of the American Academy of Neurology. Neurology. 2010;74:173-176.
Shrier I. Does stretching help prevent injuries? Evidence-based Sports Medicine. Williston, VT: BMJ Books; 2002.

The Body’s Metabolism and Body Composition

By

Dr. Alex Jimenez

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11860 Vista Del Sol, Ste. 128 The Body's Metabolism and Body Composition — attractive blonde nutritionist in white coat writing diagnosis near patient

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.

Table of Contents

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.

InBody Composition

InBody Spotlight - Bryce Henson of Fit Body Boot Camp

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

Combat Insomnia with Chiropractic Care

By

Dr. Alex Jimenez

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11860 Vista Del Sol, Ste. 128 Combat Insomnia with Chiropractic Care — Sleeping middle aged man getting healing face massage at modern luxury spa, side view. Spa therapist making relaxing massage for handsome businessman, rubbing his forehead and chin

Combat insomnia with chiropractic care. Struggling to get a full night’s sleep, wide awake at three in the morning trying to fall back to sleep before the alarm goes off. Everyone suffers from occasional sleepless nights, but when insomnia occurs regularly it can lead to other issues like:

Daytime fatigue and/or sleepiness
Irritability
Depression
Anxiety
Gastrointestinal symptoms
Low motivation and energy
Poor concentration
Inability to stay focused
Lack of coordination can lead to errors and accidents

Research shows that around 50 percent of the population are experiencing some type of sleep problem. Adults require a little more than eight hours of sleep every night. However, very few individuals are able to manage that with busy/hectic lives. Job, children, and other obligations require many to be up and on the move and getting to bed much later than if following the body’s natural biological rhythm. A disruption to the body’s circadian rhythm, which governs hormone production, body temperature, and sleep, can lead to insomnia.

Table of Contents

Combat Insomnia

The body needs adequate, restful healthy sleep to perform its best. Insomnia can cause mental fuzziness and interfere with how the body performs its regular activities. It also increases the risk of:

Depression
Headaches
Accidents

Stress, anxiety, regular caffeine, and alcohol use are some of the greatest contributors to insomnia. Learning how to combat stress effectively is highly recommended to increase the chances of getting a healthy night’s sleep, along with making small lifestyle adjustments could be the difference in getting back to normal sleep.

Sleep Suggestions

Some light regular exercise before dinner time can help put the body in a restful state by bedtime. But do not exercise close to bedtime, as this can amp up the body creating restlessness.
Get out into the sun as often as possible to stimulate melatonin release, which will help reset the circadian rhythm.
Reduce stress through yoga, meditation, and Tai Chi, whichever works and are great ways to help teach the mind and body to relax.
Caffeine and smoking keep the body stimulated. Try to avoid them from mid-afternoon onward.
Keep alcohol consumption to a minimum.
Have a small snack of protein with a complex carbohydrate just before bed, like some peanut butter on a whole-grain cracker. This will keep the blood sugar from dropping too low, causing the body to wake up.
Maintain a regular sleeping and waking schedule.
Turn off the television or any type of electronic device screen an hour before bed, as it stimulates the brain, causing sleep difficulties.
Keep the bedroom dark, quiet, and cool.
If lying awake for more than about 20 minutes, get up and sit in another dark/dimly lit room until sleepiness begins to come on.

Creating healthy sleep habits, along with discussing treatment options with a chiropractor, can help combat insomnia and bring sound sleep.

InBody Composition

InBody Spotlight - Rachel Cosgrove of Results Fitness

Lack of Sleep Stops Muscle Growth

Lack of sleep has a significant effect on catabolic hormones, and specifically, a hormone called cortisol. Cortisol is a hormone that is released as a stress response. It helps break down tissue including muscle tissue, which gives the body energy that it needs to deal with whatever stressful situation the body is dealing with.

Research has shown that during restricted sleep and complete sleep deprivation, cortisol levels become elevated the following evening by up to 45%, potentially accelerating the development of metabolic and cognitive impairment. Cortisol has a muscle-reducing effect, and increased levels from a lack of sleep can threaten muscle development. The overall effect of not sleeping enough can seriously hamper efforts to gain muscle and increase Lean Body Mass.

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

Bolash R, Drerup M. How to Beat Insomnia When You Have Chronic Pain. Cleveland Clinic Web site. health.clevelandclinic.org/2015/12/managing-insomnia-for-those-with-chronic-pain/. Published December 18, 2015. Accessed April 18, 2017.

Improving Sleep: Special Health Report. Boston, MA: Harvard Medical School; 2015.

What is Sleep? American Sleep Association Web site. www.sleepassociation.org/patients-general-public/what-is-sleep/. Accessed April 18, 2017.

Discussing Fibromyalgia Nutritional Options Podcast | El Paso, Tx (2021)

By

Dr. Alex Jimenez

-

Discussing Fibromyalgia ***Nutritional Options*** Podcast | El Paso, Tx (2021)

In this Functional Medicine podcast, Dr. Alex Jimenez, Master Nutritionist Ana Paola Rodriguez Arciniega, and Senior Health Coach Kenna Lee Vaughn discuss Fibromyalgia, migraines, its effects on the individuals, chronic pain, Nutritional Options, Body Compositions, Genomics, and many other topics we will be touching base. Taking you on this journey to improve your health and lifestyle.
–
If you have enjoyed this video and/or we have helped you in any way
please feel free to subscribe and share with us.

Thank You & God Bless.
Dr. Alex Jimenez DC, MSACP, ATN, IFMCP. CIFM, CCST

Join our webinars!
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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 presentations share knowledge and information from research, experience, and the collaborative functional medicine community. The information and scope are limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. Our discussions include Integrative Doctors, Functional Medicine Experts, Nutritionists, Health Coaches, Chiropractors, Physical Medicine Doctors, Therapists, Exercise Performance Specialists, Physicians, and others. Each specialist practices within their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care plans for the musculoskeletal system’s injuries or disorders. Our discussions, videos, posts, topics, subjects, and insights cover clinical matters and issues that relate to and support, directly or indirectly, our collaborative clinical scope of practice. We make a reasonable attempt to provide supportive citations and identify the relevant research studies supporting our presentations. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover issues that may require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subjects matters presented, please feel free to contact Dr. Alex Jimenez.

Sciatica Relief Through Chiropractic-Health Coaching Weight Loss

By

Dr. Alex Jimenez

-

11860 Vista Del Sol, Ste. 128 Sciatica Relief Through Chiropractic-Health Coaching Weight Loss — Male fitness coach shows how to do back workouts with barbell.

Back pain combined with sciatica is the number one cause of temporary disability all over the world. The spine is a complex interconnected system that supports the entire body. Being overweight does not help. Losing weight can help relieve sciatica and prevent future episodes. It can be done through chiropractic health coaching. According to research, overweight individuals have a higher risk of developing sciatica. The more weight the body carries the more stress is placed on the spine and joints, which can irritate/inflame the sciatic nerve.

Table of Contents

Causes and Symptoms

To understand how sciatica is affected by the weight of the body one needs to understand how it works. A breakdown of the causes and symptoms.

The sciatic nerve runs from the lower spine, through the glutes, down the back of the thigh, and is attached under the foot.
The nerve becomes compressed or irritated where it exits the lower spine. This can be caused by a bulging or herniated disc, narrowing of the spinal canal, or bone spurs.
Symptoms include a sharp pain that spreads out from the low back and down the back of the leg. It also causes tingling, numbness, and weakness.

Indirect Cause Being Overweight

Being overweight can indirectly cause sciatica. When the body has to support added/extra weight it can cause problems. That extra weight also places tremendous stress on the joints, especially those in the spine. The lower back takes most of the force from this stress, which is how sciatica develops. The stress slowly pulls the spine out of alignment and compresses the discs between the vertebrae, which then compresses the sciatic nerve, causing pain and discomfort.

Sciatica and Weight Loss

Keep in mind that weight loss is not a cure for sciatica. Weight loss will surely help relieve sciatica pain but there are other issues at work that are combined with excess weight and are causing sciatica. Weight loss is only a step in the right direction. The most recommended and effective ways to lose weight and relieve sciatica pain is having a healthy diet, exercise, and chiropractic health coaching. Other things that can be done to relieve sciatic nerve pain include:

Massage therapy
Physical therapy
Home remedies
Yoga

Exercise With Sciatica

Regular exercise will help reduce the symptoms and strengthen the body’s core and leg muscles. There are a variety of things that make sciatica worse like:

Sitting too much
Sedentary lifestyle
Wearing shoes with no support
Lifting, bending, twisting, reaching, overuse

Exercise is the best antidote to sitting too much and living a sedentary. Exercising with sciatica does not mean a full gym routine but doing the right exercises that will not worsen the condition. The important thing is staying active. Avoiding exercise will only make sciatica worse. For example, yoga is great for sciatica and health in general. A 30-minute session of yoga 3 times a week combined with another form of exercise twice a week can produce optimal results.

Weight Training

Weight training will work with sciatica with certain adjustments and avoiding specific exercises that can cause pain and should be discussed with a doctor, chiropractor, physical therapist depending on the individual’s sciatic condition.

Form and Posture

Weight training form is essential. Practice slow repetitions with special attention to physical form. Proper posture, maintaining a neutral spine, and avoiding rounding the lower back will help avoid worsening sciatica, and prevent further injury/s.

Avoid Overhead and Straight Leg Exercises

Not until the sciatica pain reduces avoid overhead lifting exercises and straight leg exercises, as these can cause flare-ups. Also, avoid intensive abdominal exercises that require doing crunches.

Know The Limits

When sciatica is present, the body is in healing mode, the key is to not overdo it. This exercise is minimal, to help in the recovery process, and strengthen the muscles. Too much exercise can prolong the recovery.

Losing Belly Fat

Losing belly fat with sciatica is possible. But it will take a sustained effort that will be well worth it when sciatica. Losing the fat needs concentration on three things:

Nutrition

Eating whole nutritious foods with plenty of vegetables, and staying away from processed and sugary foods. This is where a health coach and nutritionist can offer the greatest recommendations and develop a customized diet/health plan.

Exercise

Weight training, yoga, cardio, or a combination of all is probably best. Whatever regimen is chosen the objective to stick with it.

Lifestyle adjustments

This includes improving posture, workstation set up, adjusting sitting routines, and limiting activities that cause back pain/sciatica.

Chiropractic Health Coaching

The full-body approach outlined is how chiropractic treats sciatica. Chiropractic can relieve the pain quickly with massage, spinal adjustments, and physical therapies. This is why chiropractic health coaching is ideal for those who have a hard time making nutrition, exercise, and lifestyle changes on their own. Numerous studies show that chiropractic promotes weight loss, reduced pain, improved posture, and increased well being. And it is done in a safe, non-invasive, medication-free way.

Body Composition

Eating Out A Significant Contributor For Weight Gain

When eating out, there is a tendency to consume excess empty calories and increase fat storage. This is why preparing food is so important. It gives the individual direct control over what is being consumed and allows trying out different dietary approaches to see which one works best for improving body composition and gut health. Even for those that don’t enjoy cooking, consult a chiropractic health coach to see what options are available.

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

National Institute of Neurological Disorders and Stroke. (2020.) “Low Back Pain Fact Sheet.” www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

North American Spine Society. (2012.) “Clinical Guidelines for Diagnosis and Treatment of Lumbar Disc Herniation with Radiculopathy.” www.spine.org/Portals/0/assets/downloads/ResearchClinicalCare/Guidelines/LumbarDiscHerniation.pdf