Detox Yourself!

Individuals that engage in heavy exercise can develop heat cramps from overexertion. Can knowing the causes and symptoms help prevent future episodes from happening?

Heat Cramps

Heat cramps can develop during exercise from overexertion or prolonged exposure to high temperatures. The muscle cramps, spasms, and pain can range from mild to severe.

Muscle Cramps and Dehydration

Heat cramps often develop because of dehydration and electrolyte loss. (Robert Gauer, Bryce K. Meyers 2019) Symptoms include:

• Cramping
• Spasms
• Pain in the abdomen, arms, or legs. (Centers for Disease Control and Prevention. 2022)

Electrolytes like sodium, calcium, and magnesium are important for properly functioning muscles, including the heart. The primary role of sweating is to regulate the body's temperature. (MedlinePlus. 2015) Sweat is mostly water, electrolytes, and sodium. Excessive sweating from physical activity and exertion or a hot environment can cause electrolyte imbalances that lead to cramps, spasms, and other symptoms.

Causes and Activities

Heat cramps most commonly affect individuals who sweat excessively during strenuous activity or are exposed to hot temperatures for prolonged periods. The body and organs need to cool down, which causes sweat production. However, too much sweating can lead to dehydration and electrolyte depletion. (Centers for Disease Control and Prevention. 2022)

Risk Factors

Factors that can increase the risk of developing heat cramps include: (Robert Gauer, Bryce K. Meyers 2019)

• Age - Children and adults 65 years and older have the highest risk.
• Excessive sweating.
• Low sodium diet.
• Preexisting Medical Conditions - heart disease, diabetes mellitus, and obesity are conditions that can increase the risk of muscle cramping.
• Medications - blood pressure, diuretics, and antidepressants can affect electrolyte balance and hydration.
• Alcohol consumption.

Self-Care

If heat cramps begin, immediately stop the activity and look for a cool environment. Rehydrate the body to replenish the fluid loss. Staying hydrated and drinking fluids regularly during intense activity or in a hot environment can help prevent the body from cramping. examples of beverages that increase electrolytes include:

• Gatorade
• Pedialyte
• Coconut water (FoodData Central. 2019)
• Milk (FoodData Central. 2019)

Gently applying pressure and massaging affected muscles can help reduce pain and spasms. As symptoms resolve, it is recommended to not return to strenuous activity too soon because additional exertion can progressively lead to heatstroke or heat exhaustion. (Centers for Disease Control and Prevention. 2021) Heatstroke and heat exhaustion are two heat-related illnesses. (Centers for Disease Control and Prevention. 2022)

• Heatstroke is when the body loses the ability to regulate temperature and can cause dangerously high temperatures.
• Heat exhaustion is the body's response to excessive fluid and electrolyte loss.

Symptom Timing

The timing and length of heat cramps can determine whether medical attention is necessary. (Centers for Disease Control and Prevention. 2022)

During or After Activities

• The majority of heat cramps develop during activities because of the exertion and sweating, causing more electrolytes to be lost and the body to become more dehydrated.
• Symptoms can also develop minutes to hours after activity has ceased.

Duration

• Most heat-related muscle cramps will resolve with rest and hydration within 30–60 minutes.
• If muscle cramping or spasms do not subside within one hour, seek professional medical attention.
• For individuals with heart conditions or on a low-sodium diet who develop heat cramps, regardless of duration, medical help is necessary to ensure there are no complications.

Prevention

Tips for preventing heat cramps include: (Centers for Disease Control and Prevention. 2022)

• Drink plenty of fluids before and during physical activities.
• Avoid alcohol and caffeinated beverages.
• Avoid exercising or exposure to extreme heat during peak sunlight hours.
• Avoid tight and dark-colored clothing.

Assessing Patients In A Chiropractic Setting

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Gauer, R., & Meyers, B. K. (2019). Heat-Related Illnesses. American family physician, 99(8), 482–489.

Centers for Disease Control and Prevention. (2022). Heat stress — heat related illness. The National Institute for Occupational Safety and Health (NIOSH) Retrieved from https://www.cdc.gov/niosh/topics/heatstress/heatrelillness.html#cramps

MedlinePlus. (2015). Sweat. Retrieved from https://medlineplus.gov/sweat.html#cat_47

FoodData Central. (2019). Nuts, coconut water (liquid from coconuts). Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170174/nutrients

FoodData Central. (2019). Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim). Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/746776/nutrients

Centers for Disease Control and Prevention. (2012). Frequently asked questions (FAQ) about extreme heat. Retrieved from https://www.cdc.gov/disasters/extremeheat/faq.html

General health, diet, exercise, and lifestyle are important, but the importance of the spinal structure is often forgotten. The spine, or backbone, is the body's central support structure that holds the body together, supports its weight, and protects the nervous system. It connects different parts of the musculoskeletal system to help sit, stand, walk, twist, and bend. When the spine is misaligned, injured, and/or damaged, it can lead to various health issues, from chronic conditions to organ dysfunction. Chiropractic spinal structure restoration benefits overall health and can help relieve symptoms and restore mobility, flexibility, and function.

Spinal Structure Restoration

Chiropractic care goes beyond relieving muscle or joint pain and discomfort. Although injury rehabilitation is a primary reason for going to a chiropractor, it is in its ability to reset and rebalance the body. Just like a vehicle or piece of equipment that needs regular maintenance, tune-ups, rotation, and realignment, chiropractic provides these benefits.

Improved Range of Motion

• As the body ages or suffer from injuries or illnesses, the body's mobility and flexibility decrease, which causes stiffness and a limited range of motion.
• When the spine is not aligned correctly, it can cause restrictions in the range of motion.
• Chiropractic techniques improve joint function, correct misalignments, and strengthen and stabilize the spine, improving mobility and flexibility.
• Spinal structure restoration improves joint mobility and flexibility.
• The improved range of motion helps relieve muscle tension, stiffness, and pain.

Improved Posture

• Spinal misalignment typically leads to posture problems, neck and back pain, headaches, and other health issues.
• Correcting the spinal structure will:
• Correct posture.
• Reduce the risk of health issues.
• Provide more energy.
• Enhance mental clarity.
• Improve sleep.
• Restore mobility.
• Increase athletic and physical performance.

Pain and Discomfort Relief

• Misalignments can cause nerve irritation, inflammation, and muscle tension, leading to chronic pain in various areas, like the neck, back, shoulders, and hips.
• Chiropractic is a natural and non-invasive treatment that can help manage pain and discomfort without medication.
• Specifically addresses the underlying cause of the pain rather than just the symptoms, resulting in long-lasting relief.
• Chiropractic combines traditional techniques, such as adjustments, decompression, and traction, with advanced elements and a personalized approach.
• Adjustments and customized spinal traction setups alleviate pain and restore proper function to the spine.
• When the spine is properly aligned, the central nervous system's electrical signals can travel more effectively.

Increased Nerve Function

• Spinal misalignment can interfere with nerve function, leading to other musculoskeletal issues.
• Chiropractic releases compressed, tangled, or trapped nerves and restore nerve circulation, improving nerve function.

Enhanced Musculoskeletal Performance

• Individuals can benefit from chiropractic care, especially those involved in physically demanding occupations that place repeated stress on the body.
• Chiropractic can help prevent injuries, improve alignment and balance, reduce inflammation, and speed recovery.
• Spinal correction includes traction that targets and releases specific muscle groups and ligaments and stimulates detoxification that can enhance musculoskeletal performance.

Immune System Function

• Spinal misalignments can disrupt immune system function.
• The system relies on proper communication between the brain and immune organs.
• Chiropractic improves nerve function and reduces spine and back stress, allowing the system to function optimally.

By taking a holistic and personalized approach to spinal structure restoration, individuals can prevent the development of chronic health conditions and improve their quality of life.

Quick Patient Initiation Process

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

American Academy of Orthopaedic Surgeons. Spine Basics. (https://orthoinfo.aaos.org/en/diseases--conditions/spine-basics/) Accessed 12/08/2020.

American Chiropractic Association. Back Pain Facts and Statistics. (https://www.acatoday.org/Patients/What-is-Chiropractic/Back-Pain-Facts-and-Statistics/Back-Pain-Facts-and-Statistics) Accessed 12/08/2020.

Fernández-de-Las-Peñas, César, and María L Cuadrado. “Physical therapy for headaches.” Cephalalgia: an international journal of Headache vol. 36,12 (2016): 1134-1142. doi:10.1177/0333102415596445

InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. What are the organs of the immune system? [Updated 2020 Jul 30]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279395/

Izzo, Roberto, et al. “Biomechanics of the spine. Part I: spinal stability.” European Journal of Radiology vol. 82,1 (2013): 118-26. doi:10.1016/j.ejrad.2012.07.024

Jenkins, Hazel J et al. “Current evidence for spinal X-ray use in the chiropractic profession: a narrative review.” Chiropractic & manual therapies vol. 26 48. Nov 21 2018, doi:10.1186/s12998-018-0217-8

McHardy, Andrew, et al. “Chiropractic treatment of upper extremity conditions: a systematic review.” Journal of Manipulative and physiological therapeutics vol. 31,2 (2008): 146-59. doi:10.1016/j.jmpt.2007.12.004

Sharrak, Samir. and Yasir Al Khalili. “Cervical Disc Herniation.” StatPearls, StatPearls Publishing, Aug 29, 2022.

Toxin overload is the condition of having an excessive amount of toxins in the body. Harmful substances can come from water, food, cleaning products, and environmental sources that individuals are exposed to regularly. Toxins are also produced in the body by poor gut health through autointoxication. Considering the number of toxins from food additives, preservatives, and perfumes to cleaning products, cosmetic products, and plastic water bottles, much of everyday life include exposure to chemicals that are not healthy. That’s why it’s recommended to undergo regular detoxes to ensure optimal body function and disease prevention.

Toxin Overload

One of the main ways toxins damage the body is they poison the enzymes, which prevents the body from functioning correctly. The body relies on enzymes for every physiological function. When toxins damage the enzymes, the production of hemoglobin in the blood is prevented, which can accelerate aging and lead to the failure of energy production and lower protection against oxidated stress. The failure of normal body functions increases the risk of diseases that include:

• Cardiovascular disease
• Chemical pneumonia
• Cancer
• Parkinson’s disease

Symptoms

Chronic Digestive Issues

• Individuals can experience chronic gas, bloating, heartburn, constipation, diarrhea, and/or food sensitivities.
• Proper waste elimination is essential to optimal health.
• 80% of the immune system is in the gut, and with a compromised digestive system, toxins can begin to accumulate.

Fatigue

• When the body efficiently delivers nutrients to the cells and eliminates waste, there should be balanced energy throughout the day.
• Toxin overload can cause individuals to experience fatigue, even in individuals that eat healthily and exercise, which could be an indicator of accumulation.
• Chronic fatigue and viral infections could present from a weakened immune system.

Muscle Joint Aches and Pains

• When gut health is compromised, undigested food particles can cause tears in the lining of the intestinal wall leading to a leaky gut.
• The food particles enter the bloodstream and can cause an inflammatory response.
• They can lodge themselves in weak areas of the joints, causing pain and increased muscle soreness.
• Proper digestion and detoxification help eliminate toxins from the joints and muscles and heal the damaged lining.

Insomnia

• Sleep is when the body detoxes, repairs, and rejuvenates itself.
• Sleep problems could be a sign that the body is struggling to detoxify.

Chronic Headaches

• Chronic headaches often result from imbalances in the body resulting from toxin overload and obstructed/blocked detoxification pathways.

Fluid Retention and Congestion

• The lymphatic system is part of the circulatory system. The primary function is to transport lymph, a clear fluid that contains white blood cells essential for regulating inflammation.
• Diet, hormone imbalances, sedentary lifestyle, medications, and genetics can contribute to fluid retention and congestion, causing stagnation of the lymphatic system.
•  If the system becomes congested, it can cause pain and swelling.

Unusual Weight Loss or Gain

• Increased belly/visceral fat is the fat stored within the abdominal cavity. This is the most dangerous fat because of its proximity to vital organs like the liver, pancreas, and stomach.
• Visceral fat or active fat influences how hormones function in the body. Stress, lack of exercise, and an unhealthy diet contribute to excess visceral fat.
• Individuals trying to lose weight unsuccessfully could be a sign of having excessive toxins in the body.

Skin Problems

• The skin reveals what’s happening inside the body.
• Acne, rosacea, eczema, or other chronic skin issues, could indicate toxins are traveling through the skin.
• When waste is not eliminated thoroughly through sweat, urine, and feces, the body could try to expel it through the skin.
• Improving the body’s digestive and detoxification processes can help heal the root problem.

Chiropractic Realignment

When the body is misaligned, toxins can begin to accumulate. A toxin overload could affect the body in various ways if left untreated. Chiropractic treatment will realign the body through massage, decompression, and adjustments releasing the toxins into the bloodstream. This can trigger a mild immune response causing cold or flu-like symptoms until the toxins are eliminated from the body. The benefits include:

• Inflammation and swelling alleviation
• Improved stress levels 
• Better mood
• Better digestion
• Increased energy
• Balanced pH levels
• Improved immunity
• Decreased risk of disease

Flushing Toxins

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Giannini, Edoardo G et al. “Liver enzyme alteration: a guide for clinicians.” CMAJ : Canadian Medical Association journal = journal de l'Association medicale canadienne vol. 172,3 (2005): 367-79. doi:10.1503/cmaj.1040752

Grant, D M. “Detoxification pathways in the liver.” Journal of inherited metabolic disease vol. 14,4 (1991): 421-30. doi:10.1007/BF01797915

Lala V, Goyal A, Minter DA. Liver Function Tests. [Updated 2022 Mar 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482489/

Mattick, R P, and W Hall. “Are detoxification programmes effective?.” Lancet (London, England) vol. 347,8994 (1996): 97-100. doi:10.1016/s0140-6736(96)90215-9

Seaman, David R. “Toxins, Toxicity, and Endotoxemia: A Historical and Clinical Perspective for Chiropractors.” Journal of chiropractic humanities vol. 23,1 68-76. 3 Sep. 2016, doi:10.1016/j.echu.2016.07.003

Chocolate is comfort food. When stressed out, frustrated it makes you feel better, and when things are great, it can make them even better. However, there is a difference between the chocolate bar candies on the store shelves and healthy chocolate. Unhealthy chocolate is full of sugar and fat that can cause health problems like acne, obesity, high blood pressure, and diabetes. Healthy dark chocolate can be eaten regularly in moderation to gain a variety of health benefits what to know as far as what type of chocolate should be eaten and how much.

Healthy Dark Chocolate

All the chocolate snacks, bars, minis, etc., contain added sugar, honey, and butter. These are not healthy for the body. Healthy dark chocolate contains at least 70% cocoa.

Dark Chocolate Nutrition

A 3.5 ounce - 100 grams dark chocolate bar contains:

• 11 grams of fiber
• 98% of recommended daily intake of manganese
• 89% of recommended daily intake of copper
• 67% of recommended daily intake of iron
• 58% of recommended daily intake of magnesium
• Zinc
• Selenium
• Potassium
• However, one bar contains 600 calories, which is why it needs to be consumed in moderation.

Cardiovascular System Benefits

Studies have shown that dark chocolate can restore elasticity and flexibility to the blood vessels and arteries. It was found to help prevent white blood cells from sticking to the blood vessel walls, a common cause of clogged arteries.

Lowers Cholesterol & Reduces Risk of Heart Disease

Dark chocolate has compounds that prevent the oxidation of LDL or low-density lipoprotein cholesterol. Less cholesterol means a lower risk of heart disease. Researchers found that dark chocolate reduced the risk of heart disease by 50% throughout a 15-year study.

Healthy for Expecting Mothers and Baby

Women that are pregnant and craving sweets can have dark chocolate. Eating dark chocolate can help improve blood flow to the arteries in the uterus. The improved blood flow helps the placenta develop and function normally, leading to a healthy pregnancy and delivery. It is recommended that pregnant women should only consume healthy dark chocolate during the first two trimesters and not in the third trimester. Speak to an obstetrician before making any diet changes.

Can Help Prevent Diabetes

When consumed in moderation, healthy dark chocolate can delay and even prevent the development of diabetes. This is achieved by improving insulin sensitivity. A study found that dark chocolate helped delay diabetes and also helped to lower blood pressure.

Beneficial for the Brain

Dark chocolate has been found to improve blood flow to the brain. This increases overall function. Subjects in a study found that after five days of consuming a small amount of dark chocolate daily, they had significantly increased the amount of blood in the brain. It was also found to help improve cognitive function in elder individuals. Another study found that 90 elderly patients had enhanced verbal skills and improved overall health.

Moderation Health

To be healthy, it needs to be consumed in moderation. This means about 1 ounce a day. A regular-sized healthy chocolate bar contains approximately 3.5 ounces. Therefore the bar should be split into thirds with one piece a day. Read the label carefully and ensure that that dark chocolate has a 70% or higher cocoa content. There can be several types of cocoa are on the label, including:

• Cocoa nibs
• Cocoa butter
• Cocoa powder
• All are perfectly healthy additions to a healthy dark chocolate bar.

It is recommended to avoid dark chocolate known as Dutched, or that has been processed with alkali. Treating dark chocolate with alkali reduces the bitter taste but also reduces the healthy antioxidants. Dark chocolate does have some sugar but is far less than the average milk chocolate bar. It is recommended to look for dark chocolate with sugar listed as the last or next to final ingredient on the list. Often the higher the percentage of cocoa, the less sugar.

Body Composition

Overeating

ASAPscience simplified the science of hunger and cravings in the above two-minute video. It explains the body’s hunger-regulation system and the why of second helpings how the appetite works. Appetite is different from hunger. Hunger is the need to eat, while appetite is the desire to snack mindlessly even after a meal. Hunger and appetite are influenced by a network of pathways involving the neuroendocrine system. Appetite regulation, fullness/satisfaction, and energy balance include:

• The gut - the largest endocrine organ in the body
• Various hormones
• The brain

High-calorie foods rich in fat and sugar are highly desirable to the body. This comes from the hunter-gatherer ancestors who sought these foods for survival because they were scarce or difficult to come by. The instinct for fatty and sugary foods is still active even though these foods are available all over. The continual intake of high-calorie fat and sugary foods overrides the body’s natural hunger regulation system, leading to chronic overeating. The more an individual eats foods with high levels of fat and sugar, the more likely the body gets addicted to them.

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Buijsse, Brian et al. “Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study.” Archives of internal medicine vol. 166,4 (2006): 411-7. doi:10.1001/archinte.166.4.411

Desideri, Giovambattista, et al. “Benefits in cognitive function, blood pressure, and insulin resistance through cocoa flavanol consumption in elderly subjects with mild cognitive impairment: the Cocoa, Cognition, and Aging (CoCoA) study.” Hypertension (Dallas, Tex. : 1979) vol. 60,3 (2012): 794-801. doi:10.1161/HYPERTENSIONAHA.112.193060

Francis, S T et al. “The effect of flavanol-rich cocoa on the fMRI response to a cognitive task in healthy young people.” Journal of cardiovascular pharmacology vol. 47 Suppl 2 (2006): S215-20. doi:10.1097/00005344-200606001-00018

Eating healthy and spinal health are interconnected. Eating healthier will help to lose weight, and provide a healthier body mass index. This means more muscle mass, especially when integrated with more protein. The spine sustains and supports the whole torso and upper body. When weight increases in these areas it can cause an array of issues like subluxations, curvature problems, sciatica, and more. The extra muscle mass takes the added stress from any extra weight off of the spine. Strong muscles can carry the weight of the body, taking the pressure off the spine and keeping it healthy and operating in top form.

Making Healthy Adjustments

No matter where an individual is on their healthy eating plan, there are common practices that work for many and helps improve their diet. This involves integrating healthy food groups into the diet in different ways, and not giving up when mistakes are made, but learning from them. When developing new healthy habits it takes time, diligence, practice, and research to eat the right foods.

Fruits and Veggies

It is easier and tastier to forget the nutritious foods and go for the carbs, fats, etc. Rather than trying to add more vegetables, or eating fruit as a snack every day can be tough. An easier, and better way to integrate fruits and vegetables into one's diet is to substitute the carbs and fats for fruits and veggies in the main meals every day.

• This could be spiralized zucchini, squash, or no-carb spaghetti instead of pasta spaghetti.
• Instead of ice cream try real fruit sorbet.
• Mashed cauliflower instead of white rice or mashed potatoes.
• There are plenty of substitutes that are healthier and just as tasty and as the real thing.
• Healthy recipes out there that can give you ideas on how to do this.

The benefit of substituting fruits and vegetables, rather than just adding them to a diet is individuals increase their health by reducing unhealthy dietary elements and adding healthy new ones at the same time. However, this does not mean doing it all at once. The goal is to gradually substitute these nutritious foods into everyday dishes for maximum health benefits.

More Fiber and Protein

It is important that the body gets enough fiber and protein as a healthy energy source. Many individuals can become dependent on:

• Carbs
• Fats
• Sugars
• Other unhealthy food groups for energy throughout the day.

Ingesting unhealthy foods all day every day takes a significant toll on the body. This includes:

• Blood sugar
• Weight
• Energy
• Mood

Fiber and protein are important because the two regulate the body's systems to promote healthy bodily functions. Fiber helps the digestive system and regulates carbohydrate breakdown. This means the energy obtained from any carb will last longer and will not increase blood sugar when integrated with fiber. Most individuals know that protein builds muscle. But it also makes the body feel full much longer than carbs or sugars do. This allows for natural regulation of how much is eaten during the day so an individual does not eat more than the body needs. Carbs and sugars are not filling and can become addictive. This means that they can be eaten all day long without feeling full and just load up with empty calories. A few ways to integrate fiber and protein into a diet:

Breakfast

• Eggs
• Turkey bacon
• Whole wheat/multigrain toast

Lunch

• Whole wheat wrap or sandwich

Dinner

• Brown rice and beans are loaded with protein and fiber.
• A great substitution for vegetarians/vegans for more protein or fiber

Reduce Sugar Intake

Reducing sugar intake or switching to balanced sugars from fruits, yogurt, etc. A diet high in sugar can wreck the body, causing:

• Weight gain
• Mood swings
• Overeating
• Other unhealthy effects

Sugar is fine when practiced in moderation. But when it becomes a daily habit, that’s when it can start affecting the body. The objective is to drink more water, and use substitutions when cravings present. Try:

• Yogurt instead of ice cream
• Healthy fruit drinks instead of soda
• Tea instead of wine
• Keep the indulgences to once or twice a week if possible.

Eating Healthy Benefits

A few of the benefits from eating healthy that will improve quality of life:

• Improved digestive health
• Weight loss
• Reduced to no back pain
• Reduced to no foot pain
• Healthy sleep patterns
• Less fatigue
• Improved focus
• Improved brain health
• Clear skin
• Reduced to no irritability

Body Composition

New Health Issues

Steady weight gain throughout life can lead to adult diabetes. This is brought on by more body fat and muscle loss. Loss of skeletal muscle mass is linked to insulin resistance. The less muscle is available, the less insulin sensitive the body becomes. Loss of muscle can cause other problems with age. One damaging condition, especially for women, is osteoporosis. This happens when old bone is reabsorbed rather than new bone being created. Both men and women can have decreased muscle mass with thinner, weaker bones. This increases the risk of osteoporosis and the risk of serious injury from falls. Prevention includes:

Eat sufficient protein throughout the day. It is often best to space out protein intake across meals and not consume all at once to ensure the proper amount is being met daily. Regular body composition monitoring can help. The goal is to minimize muscle mass loss and fat mass gain as the body ages.

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

Cena, Hellas, and Philip C Calder. “Defining a Healthy Diet: Evidence for The Role of Contemporary Dietary Patterns in Health and Disease.” Nutrients vol. 12,2 334. 27 Jan. 2020, doi:10.3390/nu12020334

Locke, Amy et al. “Diets for Health: Goals and Guidelines.” American family physician vol. 97,11 (2018): 721-728.

Warensjö Lemming, Eva, and Liisa Byberg. “Is a Healthy Diet Also Suitable for the Prevention of Fragility Fractures?.” Nutrients vol. 12,9 2642. 30 Aug. 2020, doi:10.3390/nu12092642

Most people now acknowledge just how bad sugar is. The problem is, many are not willing to give it up. The evidence is clear though, over the last three decades chronic disease like diabetes, cancer, and heart disease have grown exponentially in occurrences that correlate strongly with Americans’ ever-increasing intake of sugar. But while this may not be new information, people are still unwilling to make the changes necessary – even with the threat of poor or worsening health (and even death) hanging over their heads.

One of the problems is that it is very difficult to get away from. Pick up almost any product on your grocery store shelves and read the ingredients. Sugar is there most of the time.

It is found in most processed foods including spaghetti sauce, salad dressings, dried fruit, fruit juices, even so-called “healthy” foods like frozen quinoa blends and “diet” frozen dinners. Sugar is everywhere and people are consuming it without even realizing that they are doing so.

Sugar is Addictive

Again, this is not new information, but many people don’t realize just how addictive sugar really is. One research article compared sugar addiction to drug addiction. The authors even went so far as to say sugar is as addictive as cocaine (or more so).

There is strong evidence to support this; sugar does affect a person at the neurobiological level. It activates the brain’s reward center, similar to what drugs do. Regular exposure provokes cravings similar to drug addiction and withdrawal symptoms when it is stopped.

The real problem here is that it is 1) legal, and 2) available for anyone to purchase- even children. There is a huge push to market sugar to children through heavily sugared cereals, drinks, and snack foods.

The children want it because they saw it on TV, the parents buy it, and the children end up cognitively impaired, obese, and chronically ill. It’s time to start connecting the dots and making significant changes in not only what we eat, but what we feed our children.

But Why is Sugar so Bad?

In its pure form, right out of the sugar cane, the juice has nutritional properties. However, all of that nutrition is destroyed when it is processed and refined as sugar (even "raw," turbinado, and other forms - it's still sugar). It becomes something that may be edible but isn’t really food. It is just a substance with absolutely no nutritional value – but lots of potential for damage.

The moment sugar enters your bloodstream your body begins secreting insulin. Insulin is produced in the pancreas and its function is to regulate sugar in the blood, to keep it balanced. When you overwhelm your body with sugar it keeps producing more and more insulin. A diet that is high in sugar can result in insulin resistance which can lead to obesity, diabetes, high blood pressure, and other dangerous conditions.

The more sugar you consume, the harder your body has to work to process it. It gets stored in the liver, leading to a fatty, enlarged liver, high glucose levels, and even affect the function of your organs including your kidneys. If you have conditions like heart disease, diabetes, or high blood pressure, the risk of damage to your organs is increased even more.

High glucose levels have also been linked to impaired cognitive function, loss of memory, depression, and anxiety as well as an increased risk of dementia. It can cause difficulty in concentration and the inability to focus or stay on task.

The solution here is to avoid sugar or make low sugar choices. Read labels! Take the time to think about what you are putting into your body and how it will affect you. If you make a conscious effort to reduce your sugar intake, over time your body will stop craving it.

*Detox Diet* | Detox Doctor | El Paso, TX (2019)

Energy drinks are known for their high caffeine content, which often tops that of soda and even coffee. But they seem to affect people’s hearts and blood pressure differently than other caffeinated beverages, suggests a small new study published in the Journal of the American Heart Association.

In the study, researchers divided 18 men and women into two groups. Half were given a 32-ounce commercially available energy drink with 320 mg of caffeine, as well as other ingredients like taurine and ginseng (both dietary supplements). People in the other group were given a soda-like control drink of the same size that contained the same amount of caffeine with a bit of lime juice, cherry syrup and carbonated water. After six days, the groups switched and drank the other beverage.

El Paso, TX. Chiropractor Dr. Alex Jimenez investigates sugar, acidity and inflammation.

A study late last year, which appeared in JAMA Internal Medicine, presented a damning declaration hardly surprisingly to anyone remotely tuned in to the sugar debate recently.
Researchers here noted way back in the 1960s, the sugar industry paid three Harvard scientists to publish a study in the New England Journal of Medicine arguing fat (particularly saturated fat) and cholesterol triggered heart disease while largely exculpating sugar.(1)

Repercussions of that sugar-lobbied study resonated over the next few decades – into 2017, in fact – as low fat, cholesterol-free, and calorie counting became mantras for healthy eating.
Sugar? Well, it got a free pass as a “healthy” part of any sensible diet, whatever that meant. Meanwhile, over the ensuing decades we became fatter and sicker. And today, more experts acknowledge sugar became the chief culprit that sabotaged our health and waistlines.

Recent Studies on Sugar

Recent studies show sugar converts to belly fat, paving a nasty path for obesity — and other problems. (2) One study found just 24 teaspoons of a few sugars, including sugar from “healthy” honey and orange juice, decrease your neutrophils’ ability to destroy bacteria, thereby hijacking your immune system.(3) (A 12-ounce glass of OJ has nine teaspoons of sugar! So much for drinking OJ when you get a cold.)

Pick your poison — excess sugar probably messes with it. Consider brain health. One study found sugar triggers buildup of toxic amyloid proteins, directly responsible for dementia.(4) Another showed older adults who consumed excess sugar and other carbohydrates increased their risk for dementia compared with older adults who ate a higher-fat and protein diet.(3)

We’re eating more sugar than ever before. Between 1977-78 and 1994-96, the average American daily consumption of added sugars increased from 235 to 318 calories, an increase of 35 percent. Mostly that was due to soft drinks, the single biggest source of calories. Today, over 10 percent of Americans’ daily calories (over 55 grams, in fact) come from sugar-sweetened beverages but also grain-containing foods and fruit or fruit juice, which are essentially sugar. (5)

Today Americans eat an average of 133 pounds of sugar yearly. That doesn’t account for bagels, breads, pasta, and other starchy foods that break down to sugar. According to some experts like Dr. Mark Hyman, altogether the average American eats about a pound of sugar daily!  (6, 7)

Those results, unsurprisingly, have been disastrous. In his new book The Case Against Sugar, Gary Taubes argues over-consuming the sweet stuff has created adverse metabolic and hormonal effects, predisposing us to obesity and preventable chronic diseases including cancer and Alzheimer’s disease (now referred to as Type 3 diabetes).

Anyone following the sugar debate won’t find this breaking news, although Taube’s book presents it in a more mainstream, palatable, arguably jarring light.

But how does sugar lead to obesity, Type 2 diabetes, Alzheimer’s, and pretty much any other disease on the planet? While the path isn’t necessarily linear, we can certainly trace it.

Sugar Wrecks pH Balance

Research shows an alkaline state is healthier for your body, and most tissues and cells maintain an alkaline pH balance.(8) Sugar does the opposite: It imbalances pH and makes you more acidic, increasing your risk for numerous problems including kidney stones, chronic inflammation, and oxidative stress.

The pH of your blood is tightly regulated and usually stays around 7.35 to 7.45. When experts talk about acidic or alkaline foods, they refer to your urine Ph, since blood Ph stays relatively stable. Urine pH provides clues about numerous things include cellular health and nutrient status.

However, excess sugar can lower pH between cells. Excess sugar also creates sodium and potassium imbalances, contributing to that more acidic environment. Combine that with lost calcium in the urine and decreased sodium bicarbonate (the body’s major buffer) and you’ve got a perfect recipe for metabolic acidosis.(8)

Coupled with fewer higher-alkaline foods like fruits and vegetables, your body becomes more acidic while lowering its main buffer (serum bicarbonate). Metabolic stress ensues in your liver, pancreas, kidneys, and other organs.

Studies show overall people who eat more refined sugar consume fewer fruits and vegetables, creating sodium to potassium imbalances that mess with your body’s buffering system, creating – you guessed it – an even more acidic environment between your cells.(8)

An acidic environment also stresses your body out. Sugar-triggered metabolic acidosis raises your stress hormone cortisol, keeping your body on high alert and cranking out more free radicals that damage mitochondria (your cells’ energy plants) while accelerating aging and ramping up fat storage.(9)

Acidity also flips the switch for cytokine production, spiking inflammation and free radical production. An acidic environment also stresses out your liver, kidneys, pancreas, and other organs, ramping up those inflammatory and oxidative stress pathways, damaging cells and sometimes leading to cancer. (10)

Sugar, Chronic Inflammation & Oxidative Stress

The acidic environment excess sugar creates contributes to two major killers that often occur together: Chronic inflammation and oxidative stress.

Chronic inflammation plays a role in every disease on the planet. Numerous culprits contribute to chronic inflammation, including insufficient sleep, lack of exercise, and stress.(11, 12)

So does sugar. Excessive amounts can also increase oxidative stress,(13, 14) creating an antioxidant imbalance that leads to metabolic damage.(15) Oxidative stress weakens your antioxidant defense, dampening your body’s ability to clean up this oxidative damage.(16)

Studies also link oxidative stress to obesity(17) and chronic diseases like cancer.(10) That particularly becomes true when you eat a diet low in omega-3 fatty acids, dietary fiber, and antioxidant-rich foods like vegetables.(18)

Sugar & Disease

So, sugar makes your body acidic, which increases chronic inflammation and oxidative stress, spiking obesity and nearly every disease on the planet. Consequently, obesity and disease increase chronic inflammation and oxidative stress, creating a vicious cycle.

What ensues is often catastrophic and sometimes deadly. Insulin resistance, which paves the path for Type 2 diabetes and other problems, might be sugar’s biggest culprit. Many overweight or obese people also have some form of insulin resistance, which becomes a major player for inflammation.(19)

None of this occurs in a vacuum. Metabolic syndrome – an umbrella term that affects 34 million Americans(20) and includes insulin resistance but also high blood sugar levels, hyperlipidemia, high blood pressure, weight gain, and high uric acid levels – also increases inflammation and oxidative stress.(21)

Taubes, like some other experts and recent studies, pins sugar as the chief driver for insulin resistance and metabolic syndrome.

Many studies particularly blame fructose. Yes, fruit contains fructose, but getting 15 grams of this simple sugar from an apple becomes far different than a soda. For one, that apple comes packaged with nutrients, fiber, and antioxidants that buffer its fructose load. (22, 23)

What’s Wrong With Fructose?

Ironically, fructose doesn’t raise insulin levels but contributes to insulin resistance.(24) It also depletes your main energy “currency” adenosine triphosphate (ATP), damages cells, and creates uric acid buildup (leading to gout and other problems).(25, 26)

There’s more. Fructose increases apolipoprotein B levels, creating “sticky” blood platelets that increase blood clotting, paving the way for stroke and heart attacks.(27) And it raises triglyceride levels while becoming the chief driver of non-alcoholic fatty liver disease (NAFLD).(28)

This simple sugar shuts down satiety hormones like leptin, delivering a double whammy of insulin resistance and leptin resistance.(29)

It can even make you less intelligent. A 2012 study at the David Geffen School of Medicine at UCLA showed compared with a control group, rats fed a high-fructose diet performed poorly in tests using mazes designed to observe memory and learning.(22)

Keep in mind sucrose (table sugar) breaks down to fructose and glucose, and even high-fructose corn syrup (HFCS) contains glucose. Glucose is no angel, but it behaves metabolically different and (at least compared with fructose) overall creates less damage. At the same time, eating large amounts of sugar means you’re simultaneously getting huge amounts of fructose, creating these and other problems.

Dialing Back Your Sugar Quota

Considering certain sugars (like fructose) are more damaging, and naturally occurring sugars create different effects than added sugars, the whole sugar debate can become confusing. And what does “excessive amounts of sugar” even mean?

Opinions differ, but the American Heart Association (AHA) recommends no more than six teaspoons daily for women and nine for men, while the World Health Organization (WHO) recommends no more than 10 percent (ideally less than five percent) of your calories come from added sugar or sugars like honey, syrups, and fruit juice.(27)

My own recommendations tend to be in-line with those of the World Health Organization, though I’d recommend those sugar calories only ever get into the body in the form of organic raw honey or unrefined maple syrup — if at all!

When you reduce sugar, you help restore acid-base balance and lower inflammation as well as oxidative stress, reducing your risk for obesity and chronic disease. You can’t eliminate sugar (even super-healthy foods like broccoli contain a little sugar), but you can cut back on it. Here are five ways to do that.

1. Increase healthy foods.

Add before you take away: Edge out sugary foods with more nutrient-rich ones. Studies show focusing on antioxidant-rich fruits and vegetables can reverse sugar’s inflammatory response.(30) No, eating three servings of steamed broccoli doesn’t give you leeway to eat chocolate cake, but that broccoli can help minimize sugar’s impact.

2. Scrutinize labels

Never mind that the front package boasts “low sugar” or whatever. The only way to really know is by looking at nutrient facts. Keep in mind that roughly four grams equals one teaspoon of sugar. Do your math and multiply accordingly. Learn the many names for sugar that hide on ingredients lists (Jonathan Bailor notes 57!) and realize manufacturers keep serving sizes incredibly small to trick you into thinking you’re eating less sugar than you actually are.

3. Beware of “healthy” foods and especially drinks.

A green juice or honey-sweetened bottle of green tea can have as much (if not more) sugar than a cola. Just because it gets touted as healthy or you find it in a “healthy” grocery store doesn’t make it healthy.

4. Remember all carbs break down to sugar

That bag of potato chips might only contain two grams of sugar per serving, but look at the complete carbohydrate count. Something like 20 grams of carbohydrate from processed foods – meaning foods without fiber, antioxidants, or other nutrients whole foods provide – essentially break down into about five teaspoons of sugar. That’s one Let’s face it: You’ll probably eat several servings of these “trigger” foods. Proceed accordingly.

5. Eat real food

Cut through the chase and simplify your eating by avoiding processed foods. Even though some whole foods contain sugar, they come wrapped in fiber, nutrients, and antioxidants that buffer out that sugar load.

Have recent studies made you rethink how much sugar you consume, particularly from sneaky sources? Does sugar rightly deserve to be demonized or are we being overly dramatic making it public enemy number one? Share your thoughts in the comments below or on my Facebook page.
 
 
About Dr. B.J. Hardick

Raised in a holistic family, Dr. B.J. Hardick is the co-author of the best-selling Maximized Living Nutrition Plans, used in natural health clinics worldwide, and a contributing author for its follow-up publication, The Cancer Killers. Dr. Hardick shares his own journey dealing with heavy metal toxicity in Real Detox, his e-Book available on DrHardick.com. An organic food fanatic and green living aficionado, all Dr. Hardick’s passions are anchored in helping others achieve ecologically sound, healthy, and balanced lives.

Named after the Developer of Chiropractic, Dr. B.J. Hardick is a second-generation chiropractor, a 2001 graduate of Life University, and has spent the majority of his life working in natural health care. Dr. Hardick is in full-time clinical practice in London, Ontario.

Outside of patient hours, Dr. Hardick is known for speaking on his natural health strategies to numerous professional and public audiences every year in the Unites States and Canada. In 2009, he wrote his first book, Maximized Living Nutrition Plans, which has now been used professionally in over 500 health clinics, alongside a follow-up publication to which he was a contributor, The Cancer Killers. Dr. Hardick serves on the advisory board forGreenMedInfo.com, the world’s most widely referenced natural health database.

All Dr. Hardick’s passions are anchored in helping others achieve ecologically sound, healthy, and balanced lives.

A balanced nutrition is important for maintaining the regular function of all the structures in the body. While many people follow restricted diets, most commonly centered around weight loss, following the discipline closely and avoiding the cravings can be challenging. These nutritional goals are not impossible to achieve although, starting out by detoxifying the body can help.

First and foremost, in order to detox your body, one must begin by breaking the sugar cycle. Ultimately, the key to detox the body of sugar is to simply avoid consuming it all together rather than moderating its consumption. Sugar stimulates cravings which can lead people to eat more and in turn stimulate more cravings. If you can avoid sugar for three full days, your cravings will improve and settle down.

After you’ve dealt with the sugar cravings, detoxifying the body of salt should follow. At this point in the detox, it’s important to avoid the consumption of foods containing large amounts of salt for a couple of weeks. The goal of this type of detox is to maintain an individual’s cravings under control in order to avoid making poor nutritional choices.

After completing the detox, fill up your daily meals with plenty of fruits and vegetables, lean meats, as well as whole grains and a smaller portion of dairy products and you would have achieved your health goals and managed unhealthy food cravings.

For individuals trying to optimize muscle growth, protein intake is essential. But the body is limited by how much protein can synthesize to repair and grow muscles. Can knowing protein intake timing, amount, and how to best stimulate muscle growth help achieve better results?

Muscle Protein Synthesis

Muscle protein synthesis is a physiological process of producing new muscle protein and is an important component of how the body maintains and builds muscle. Muscle growth is achieved with resistance training and protein intake. (Tanner Stokes, et al., 2018)

How Protein Synthesis Works

Protein is the building block of muscles, while protein synthesis is a natural metabolic process in which protein is produced to repair muscle damage caused by exercise. This happens from amino acids binding to skeletal muscle proteins, increasing muscle size. It counteracts muscle protein breakdown (MPB) due to protein loss during exercise. The breakdown of muscles is a necessary part of building muscle. When damaged, muscles will build back larger, so long as enough calories and protein are consumed to repair and grow the muscles. Muscle protein synthesis can be enhanced by increasing protein intake immediately following exercise. Learning to stimulate muscle protein synthesis through exercise and diet can help accelerate muscle growth, expedite recovery, improve physical performance, and increase overall endurance. (Cameron J. Mitchell et al., 2014)

Effects of Exercise

Protein balance describes the relationship between muscle protein breakdown and muscle protein synthesis. When the body is in protein balance, no muscle growth or wasting occurs, and the individual is considered in a healthy state of biological equilibrium/homeostasis, also known as maintenance. To stimulate muscle growth, individuals need to shake up the protein balance. Although it may seem counter-intuitive, exercise can break down muscle protein, but not more than the amount of protein the body can synthesize. (Felipe Damas, et al., 2015) The more intense the workout, the greater the muscle protein synthesis, as the muscle breakdown stimulates the repair and growth of tissues. Scientists measure intensity by the one-repetition maximum - 1-RM - meaning the maximum weight an individual can lift for one repetition. According to a research study, workout intensities of under 40% of the 1-RM will not affect muscle protein synthesis. And intensities greater than 60% will double or triple muscle protein synthesis. (P. J. Atherton, K Smith. 2012)

Food Impact

The relationship between diet and protein balance is not so straightforward. Even with increased protein intake, muscle protein synthesis occurs for a specific period. This is because the body can only utilize a certain amount of the essential amino acids it receives, with anything more being broken down and excreted by the liver. Nutritionists recommend about 1.4 to 2.0 grams of protein per kilogram of body weight per day for building muscle and strength. (Ralf Jäger, et al., 2017) Enough protein can be obtained by focusing on dairy, eggs, lean meats, nuts, and legumes. It is also recommended to consume enough whole grains, healthy fats, fruits, and vegetables to help the body perform and repair properly. For example, carbohydrates are necessary for muscle building as they stimulate insulin release that supports muscle cell protein absorption. (Vandré Casagrande Figueiredo, David Cameron-Smith. 2013) A study looked into response rates in men prescribed 10, 20, or 40 grams of whey protein immediately following resistance training. Researchers noted the following results: (Oliver C. Witard et al., 2014)

• 10 grams of whey protein - No effect on muscle protein synthesis.
• 20 grams - Increased muscle protein synthesis by 49%.
• 40 grams - Increased the muscle protein synthesis by 56% but also caused the excessive accumulation of urea.
• Consuming 20 grams to 40 grams of whey protein after resistance training also increased other essential amino acids associated with lean muscle growth. (Lindsay S. Macnaughton et al., 2016)
• Whey protein is a fast-digesting protein.
• Increased results can be obtained by consuming slower-digesting protein throughout the day.

Muscle gains vary from person to person as everyone's body is different. Individuals considering consuming protein beyond the recommended dietary intake should consult their doctor or a registered nutritionist to understand the potential benefits and risks.

Building A Stronger Body

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180

Mitchell, C. J., Churchward-Venne, T. A., Parise, G., Bellamy, L., Baker, S. K., Smith, K., Atherton, P. J., & Phillips, S. M. (2014). Acute post-exercise myofibrillar protein synthesis is not correlated with resistance training-induced muscle hypertrophy in young men. PloS one, 9(2), e89431. https://doi.org/10.1371/journal.pone.0089431

Damas, F., Phillips, S., Vechin, F. C., & Ugrinowitsch, C. (2015). A review of resistance training-induced changes in skeletal muscle protein synthesis and their contribution to hypertrophy. Sports medicine (Auckland, N.Z.), 45(6), 801–807. https://doi.org/10.1007/s40279-015-0320-0

Atherton, P. J., & Smith, K. (2012). Muscle protein synthesis in response to nutrition and exercise. The Journal of physiology, 590(5), 1049–1057. https://doi.org/10.1113/jphysiol.2011.225003

Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., Hoffman, J. R., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8

Figueiredo, V. C., & Cameron-Smith, D. (2013). Is carbohydrate needed to further stimulate muscle protein synthesis/hypertrophy following resistance exercise?. Journal of the International Society of Sports Nutrition, 10(1), 42. https://doi.org/10.1186/1550-2783-10-42

Witard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D. (2014). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. The American journal of clinical nutrition, 99(1), 86–95. https://doi.org/10.3945/ajcn.112.055517

Macnaughton, L. S., Wardle, S. L., Witard, O. C., McGlory, C., Hamilton, D. L., Jeromson, S., Lawrence, C. E., Wallis, G. A., & Tipton, K. D. (2016). The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiological reports, 4(15), e12893. https://doi.org/10.14814/phy2.12893

This time of year brings plenty of changes to normal day-to-day activities. We eat more and move less. But it is possible to stay on track while still enjoying the holiday festivities. The key is to balance healthy choices, stay aware of stressors, make a plan for staying healthy and get the whole family involved. The CDC recommends focusing on four areas to maintain family health: physical activity, nutritional habits, sleep, and screen time.

Family Health

Striking a balance between being active and having fun will help to create a more enjoyable and relaxing holiday experience.

Get The Whole Family Moving

• Physical activity develops stronger muscles and bones, improves heart health, increases blood circulation, and lowers body fat.
• Children ages 3 to 5 years should be active throughout the day.
• Children ages 6 to 17 need at least 60 minutes of physical activity daily.
• Look for ways to blend fun and physical activity as a family.
• If you can get outside, play games like basketball or touch football, walk the dog, or take a nature walk.
• Inside, have a family dance party, play video games that require movement, and encourage everyone to move around and stretch out.

Nutrition

Everyone has go-to foods, treats, and drinks they enjoy during the holidays. Restricting or avoiding these pleasures completely isn’t good, as it can lead to binge eating.

• Eat mindfully and in moderation.
• Making healthy eating a family effort helps everyone reach and keep a healthy weight and sets a healthy example.
• Eat a variety of vegetables and fruits, whole grains, lean proteins, and low-fat and fat-free dairy products.
• Check labels and follow nutrition guidelines.
• Drink plenty of water and real fruit juices instead of sugary drinks.

Maintain Healthy Sleep

• Sleep is essential for optimal brain and body health.
• Healthy sleep helps prevent Type 2 diabetes, injuries, and weight gain.
• Improves mood, concentration, and performance.
• Individuals tend to eat more and be less active when not getting enough sleep.
• Children 6 years old to 12 need between 9 and 12 hours of sleep a night.
• Teens need 8 to 10 hours.

Limit screen time

• Sedentary activities combined with too much screen time can lead to weight gain, sleep problems, and affected mental health.
• Limiting phone, computer, and TV usage maintains mind and body health and generates more time for family activities.
• Turn off electronic devices an hour before bed.

Modeling healthy behaviors and making small lifestyle changes can lead to lifelong healthy habits.

Chiropractic Functional Medicine

Chiropractic functional medicine can improve the body’s neuromusculoskeletal system and enhance overall health.

Chiropractic and massage therapies:

• Increase circulation
• Facilitate detoxification
• Balance the distribution of hormones and nutrients
• Regulate the heart’s rhythm
• Soothe the nervous system
• Increase mobility
• Decreased pain
• Increase flexibility
• Serve as a supportive treatment to other kinds of therapeutic care.

Holiday Games

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Physical Activity Facts https://www.cdc.gov/healthyschools/physicalactivity/facts.htm

Preventing Childhood Obesity: 4 Things Families Can Do, https://www.cdc.gov/nccdphp/dnpao/features/childhood-obesity/index.html

Screen Time vs. Lean Time Infographic, https://www.cdc.gov/nccdphp/dnpao/multimedia/infographics/getmoving.html

Tips to Help Children Maintain a Healthy Weight, https://www.cdc.gov/healthyweight/children/index.html

Spondylitis Anti-Inflammation Diet: Individuals who have a chronic back pain condition can be recommended to have two or more vertebrae fused to correct the problem/s and alleviate the pain. However, a form of inflammatory spinal arthritis can cause the vertebrae to fuse by themselves, known as ankylosing spondylitis. One recommended way to bring pain relief is by eating an anti-inflammatory diet. Studies have shown that a low-inflammatory diet can help improve spondylitis symptoms.

Spondylitis Anti-Inflammation Diet

Ankylosing spondylitis is a progressive inflammatory disease that primarily affects the spine; however, individual symptoms vary. Symptoms include stiffness and pain in the neck, hips, low back, and fatigue. There is no definite pattern meaning:

• Symptoms can improve.
• Symptoms can worsen or flare up.
• Symptoms can stop for a period of time.

Women are affected more often than men with no known cause. There is no cure for ankylosing spondylitis, but treatments and self-care can slow down the disease's progression and help manage symptoms.

Diet and Inflammation

Diet is not the root cause of inflammatory disease, but eating inflammation-causing foods can worsen symptoms. Reducing inflammation can help alleviate pain.

• Eliminating foods that cause or increase inflammation is recommended to help the body become stronger and manage symptoms.
• Another way is to incorporate spondylitis anti-inflammation foods.
• Functional medicine practitioners can help guide individuals on maximizing healthy nutrition and using it to reduce pain and symptoms.
• If an individual has a genetic predisposition, their diet can be crucial to calm down the symptoms and help turn the autoimmune disease around.

A spondylitis anti-inflammation diet should be rich in vegetables, fruit, whole grains, and omega-3 fatty acids. Evidence shows that a diet low in starches can lead to less ankylosing spondylitis activity. Low-starch can also help limit the presence of Klebsiella pneumoniae, a bacteria that feeds on starch and is a known trigger for the onset and development of ankylosing spondylitis.

Foods To Eat

Leafy greens

• These include spinach, kale, Swiss chard, and collard greens containing magnesium and polyphenols that reduce inflammation.
• These can be raw or cooked with garlic and olive oil added to maximize benefits.

Cruciferous vegetables

• These contain sulforaphane, an antioxidant that includes broccoli cauliflower and can be eaten raw or cooked, roasted with olive oil, sauteed, and stir-fried.

Allium Vegetables

• These contain sulfuric compounds and quercetin, a flavonoid that helps reduce inflammation.
• These include red and yellow onions, leeks, garlic, and shallots.
• They can be eaten raw or cooked in salads, stir-frys, and sandwiches.

Berries

• These contain anthocyanin, an antioxidant flavonoid, and other antioxidants and polyphenols that help with inflammation.
• These include strawberries, raspberries, blueberries, blackberries and can be eaten raw, in smoothies, in salads, with oatmeal, or mixed in unsweetened yogurt.

Fruits

• Certain fruits contain quercetin and polyphenols to help with inflammation.
• These include apples, cherries, oranges.

Healthy oils

• Contain oleocanthal which acts similar to nonsteroidal anti-inflammatory medications and contains various antioxidants.
• These include olive oil for low heat cooking and avocado oil for high heat cooking to replace butter and margarine.
• It can be served in dressings and drizzled on foods.

Nuts and seeds

• These contain alpha-linolenic acid, which is a type of omega-3 fatty acid.
• Examples include walnuts, almonds, peanuts, pistachios, chia seeds, and ground flaxseeds.
• These can be served as snacks, salads, mixed in side dishes, topping, or added to unsweetened yogurt or oatmeal.

Fatty fish

• Omega-3 fatty acids help reduce inflammation.
• Examples include salmon, cod, rainbow trout, mackerel, and sardines.
• These can be baked, sauteed, grilled, mixed into salads, and stir fry.

Avoid These Foods

When making lifestyle adjustments for a spondylitis anti-inflammation diet, focus on reducing or removing processed foods and saturated fats. These include:

• Sugars from all sources like soda, sugary drinks, shakes, candy, and desserts.
• Trans fats, like those in fried foods like chips and fries.
• Starches, such as found in potatoes.
• Refined carbohydrates, processed grains that include white bread, and pastries.
• Red meat.
• Gluten.
• Dairy.
• Eggs.

Individuals may not be symptomatic with certain foods, but that doesn't mean the foods should be consumed. Gluten, dairy, and eggs can cause potential problems as they compromise the gut and the immune system. These can set back the individual's healing or remission.

Body Composition

What Happens To The Body When Eating Fruit

Fruit is made up of simple sugar called fructose, providing the body with a carbohydrate energy source. The natural sugar the body gets from a piece of fruit is not the same as processed fructose added to processed products like fructose corn syrup. Processed products are typically filled with empty calories and very little nutrition. When the body has fruit, the liver processes fructose before getting absorbed through the small intestine. Research shows that exposing the gut to more fiber-rich foods like fruit helps the gut achieve an anti-obese condition by increasing the good bacteria and reducing the obese bacteria. Essential nutrients from fruit include:

• Folate
• Vitamin C
• Vitamin B1

The USDA recommends making half of each meal/plate be fruit and vegetables.

General Disclaimer *

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

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

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Harvard Health Publishing. (November 16, 2021) "Foods that Fight Inflammation." https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

Macfarlane, Tatiana V et al. "Relationship between diet and ankylosing spondylitis: A systematic review." European journal of rheumatology vol. 5,1 (2018): 45-52. doi:10.5152/eurjrheum.2017.16103

Nielsen, Forrest H. "Magnesium deficiency and increased inflammation: current perspectives." Journal of inflammation research vol. 11 25-34. January 18 2018, doi:10.2147/JIR.S136742

Rashid T, Wilson C, Ebringer A. The Link between Ankylosing Spondylitis, Crohn's Disease, Klebsiella, and Starch Consumption. Clin Dev Immunol. 2013;2013:872632. doi: 10.1155/2013/872632.

Sharma, Satya P et al. "Paradoxical Effects of Fruit on Obesity." Nutrients vol. 8,10 633. 14 Oct. 2016, doi:10.3390/nu8100633

van Buul, Vincent J et al. "Misconceptions about fructose-containing sugars and their role in the obesity epidemic." Nutrition research reviews vol. 27,1 (2014): 119-30. doi:10.1017/S0954422414000067

The symptoms associated with virus infections vary; some patients report physical pain, others have gastrointestinal issues, others say their mucous production is elevated, and others may complain about fatigue. However, these symptoms are likely reported at the same time by the same patient. Imagine a patient who suffers from irritable bowel syndrome (IBS), is overweight and gets a virus infection? Chronic conditions add an extra layer of inflammation to the acute infection, promoting a more severe reaction. Our role is to create awareness about the link between gut health, vitamin deficiency, and their effect on mitochondrial dysfunction and pain. Prevention is key.

Gut health and mitochondrial dysfunction:

There is a clear association between dietary ingestion and wellbeing. Indeed, the nutritional status assessment depends on a multi-focal approach, evaluating body composition, laboratory findings, clinical and dietetic analysis. Furthermore, in the clinical evaluation, it is crucial to determine the presence of gut health issues due to their link with micronutrient absorption.

The literature supports the association between malnutrition and an increase in mitochondrial dysfunction. In addition, malnutrition coincides with the ingestion of inadequate diet. This means that the diet can be energetically sufficient or insufficient and deficient in nutrients to support mitochondrial function.

Furthermore, gut issues coincide with detrimental gastrointestinal symptoms such as bloating, pain, constipation, and diarrhea. Consequently, these symptoms may keep the patient from ingesting a specific group of foods, leading to micronutrient deficiencies. Preventing and correcting micronutrient depletion promotes the maintenance of optimal immune status. Also, this can mitigate exaggerated immune responses, decrease the infection impact and create an anti-inflammatory and antioxidant milieu, thus improving mitochondrial function.

Micronutrients and mitochondrial function:

Micronutrient supplementation and the improvement of dietary intake are safe ways to improve immune reactions. Also, current literature reports a decrease in inflammatory diseases and pro-oxidant with the use of therapies based on micronutrient intake. Furthermore, vitamins like folic acid, vitamin C, tocopherols, and minerals like selenium and zinc promote cellular mechanisms that promote mitochondrial function and reduce inflammatory mechanisms.

Vitamin B9 (folic acid)

People are exposed to toxins, such as pesticides and air pollutants in food and the environment, on a regular basis. Meanwhile, other toxins are produced in the body through normal functions and microbes. That’s why it’s fundamental to support the liver, one of the major detoxification systems in the body. If the liver isn’t working properly, harmful compounds can start to pile up in the cells and tissues, leading to a variety of health issues. Liver detoxification is a two-step process that converts fat-soluble toxins into water-soluble toxins that the body can eliminate accordingly.

In the following article, we will discuss the importance of liver detox, what happens in the two phases of liver detoxification, and how you can support liver detox to promote overall health.

The Importance of Liver Detox

The liver is responsible for the detoxification of all of the harmful compounds and toxins that the body is exposed to on a regular basis. Moreover, it’s fundamental to eliminate these from the liver and the rest of the body regularly to tremendously reduce their negative effects. If toxins start to pile up in the cells and tissues of the liver, it can potentially lead to liver damage as well as a variety of other health issues. By way of instance, toxins are associated with obesity, dementia, and even cancer. And they are also believed to be a factor in chronic health issues, such as fibromyalgia.

There are two main ways that the body eliminates toxins. First, fat-soluble toxins are metabolized in the liver to make them water-soluble. Then, water-soluble toxins are sent directly to the kidneys where these are eliminated in the urine. Another of the body’s safeguards against harmful compounds is that the blood collected from the gut goes to the liver first. The blood from the gut may be especially high in toxins if a person has a leaky gut. Through the detoxification of toxins first, the liver can considerably reduce the number of toxins that reach other organs, such as the brain and heart.

Phases of Liver Detoxification

The liver is one of the main detoxification systems in the body. Detoxification or detox in the liver is separated into two categories. They are known as Phase I and Phase II liver detoxification pathways.

Phase I Liver Detoxification Pathway

The Phase I liver detoxification pathway is the first line of defense against harmful components and toxins. It’s made up of a collection of enzymes known as the cytochrome P450 family. The enzymes help neutralize substances, such as caffeine and alcohol. They offer protection by converting these toxins into less harmful components. However, if the byproducts of the Phase I liver detoxification pathway are allowed to pile up in the liver, they can damage DNA and proteins. It is ultimately the role of the Phase II liver detoxification pathway to make sure that those toxins do not pile up in the liver.

Phase II Liver Detoxification Pathway

The Phase II liver detoxification pathway neutralizes the byproducts of the Phase I liver detoxification pathway as well as that of other remaining toxins. This is done by metabolizing fat-soluble toxins in the liver to make them water-soluble so that they can be eliminated from the body. This process is known as conjugation. Glutathione, sulfate, and glycine are the primary molecules responsible for this process. Under normal conditions, Phase II liver detoxification pathway enzymes produce low levels of glutathione. Under times of high toxic stress, the body increases glutathione production.

Whether we’re starting our day with a strong cup of coffee or indulging in a mid-afternoon pick-me-up (preferably of the dark chocolate variety), caffeine is a drug that many of us don’t want to quit. And thankfully, we don’t have to: A new scientific review offers reassurance that, in moderate amounts, caffeine is perfectly healthy.

Specifically, the paper confirms the results of the last big review done on caffeine safety, way back in 2003: that intake levels of up to 400 mg a day, or about four 8-ounce cups of coffee, are not associated with health risks for adults. (Yay!) The results, published in Food and Chemical Toxicology, were presented over the weekend at the Experimental Biology conference in Chicago.

“After decades of research and thousands of papers, we know a lot about caffeine,” says lead author Daniele Wikoff, PhD, health sciences practice leader at ToxStrategies, a private scientific consulting firm. “And what our findings truly confirm is that having caffeine as part of your daily diet is still acceptable and without adverse effects.”

Doctor of Chiropractic, Dr. Alexander Jimenez takes a look at the latest diet drink with fiber.

COCA-COLA

Coca-Cola recently unveiled a new pop with the ingredient that’s sure to drop easily with its customers: dietary fiber.

The beverage firm introduced the product, which will be called Coca-Cola Plus. The soda is exclusively sold in Japan and features five grams of indigestible dextrin (which is a form of dietary fiber).

According to an announcement from Coke in February, the product is an integral part of Coca-Cola Japan’s Food of Specified Health Use (FOSHU) beverages. FOSHU beverages are intended to appeal to Japan’s health conscious consumers who are 40 and older. Coke, which has had a popular FOSHU tea beverage in the marketplace since 2014, said it took over a decade to research and develop Coke Plus, which was recently accepted by the Japanese government. If its “ ” claims that are healthy will actually do that much to help consumers, yet, individuals aren’t too certain.

“Drinking one Coca-Cola Plus per day with food may help suppress fat absorption after eating,” the firm asserted in a press release, and help moderate the levels of triglycerides in the blood.

Companies adding dietary fiber to its drinks is nothing new. Pepsi added beverages in its Japanese market a few years ago and dietary fiber and made similar claims about fat absorption and triglycerides that Coke did in the statement above.

“Unless Pepsi can provide data from controlled studies in humans to the contrary, their claim should be thought of as bogus and deceptive,” Walter Willett, Fredrick John Stare Professor of Epidemiology and Nutrition and chair of the Department of Nutrition at Harvard School of Public Health, told Time in 2012.

HuffPost reached out to Miriam E. Nelson, Ph.D, one of the state’s leading nutritionists and director of the Sustainability Institute at the University of New Hampshire, to talk about the inclusion of dietary fiber to pop.

“There isn’t any evidence that supplying fiber, scattering it in here or there, that that fiber has an entire health benefit, so that’s an important difference,” Nelson told HuffPost. “The evidence for dietary fiber having a health-promoting impact is with eating a routine of foods (such as fruits and vegetables and whole grains) that supply that fiber.”

Nelson said that adding the fiber won’t do anything harmful to the customer, but just adding the fiber by itself won’t have the well-being aspects a fiber-rich diet would offer. But she did find one part “disturbing” about the fiber claims.

“The companies are trying to add a positive halo or health attribute within a product which doesn’t have some health benefits,” Nelson said. If it’s a sugar-sweetened beverage afterward it truly has a lot of health benefits that are negative, so it’s trying to counterbalance that. That’s the disturbing part, since I believe they’re trying to link with the consumer and develop a health aspect where there isn’t one.”

IF YOU NEED TO INCORPORATE MORE FIBER INTO YOUR DAILY DIET, DO IT WITH WHOLE GRAINS, FRUITS & VEGGIES

Water is an essential element in the human body and keeping hydrated is crucial towards ensuring all of the systems in our body are functioning properly. While it’s importance is commonly known among the general population, drinking water early in the morning can significantly improve the quality of your day.

Drinking water early in the morning can help hydrate the cells. By hydrating the body, and in turn hydrating the cells, first thing in the morning, the rate in which new muscle and blood cells are produced increases. 

Drinking plenty of water in general can help flush out those harmful toxins and impurities that are stored within the body. Water helps keep you regular by preventing constipation, additionally, drinking water early in the morning helps stimulate bowel movements. In doing so, water helps purify the colon, allowing for a proper absorption of nutrients. Water is actually a natural detox and adding lemon can also help increase the rate of urination in the body to augment enzyme function and encourage detoxification to occur within the liver. 

While drinking water early in the morning and continuing to drink water throughout the day can ensure the body remains hydrated, it’s often difficult for individuals to know what the proper amounts of water to take in are. The body loses approximately 2 liters or 66 ounces of water a day through sweat, urine, and bowel movements. The most basic water requirements suggest drinking enough water to replace the amount of water lost through our day. Although these are the general drinking water requirements for the majority of individuals, the necessary amount of water to maintain hydration can also differ for each person. A good way of determining how much water each person must drink individually to remain hydrated throughout their day is by measuring your bodyweight, dividing it by two, and the end result actually equals the amount of ounces each person must drink.