Diet and Supplements

What happens to the body after eating healthy? Individuals report the effects of healthy eating, feeling mentally clearer and more focused, increased energy levels, experiencing decreased junk food cravings and hunger pangs, improved sleep, and the benefits of strong bones, cardiovascular health, and disease prevention. The Injury Medical Chiropractic and Functional Medicine Clinic Team can assist individuals working on making healthy lifestyle adjustments to make the transition easier and with professional support to streamline the process, allowing the individual to focus on getting healthy.

What Happens To The Body After Eating Healthy

It can take a little while for the body to adjust to a new nutrition plan. A healthy diet includes nutrient-dense foods from all the major food groups, including lean proteins, whole grains, healthy fats, and fruits and vegetables of various colors.

Benefits

The benefits of healthy eating include the following.

 

• Longer life.
• Maintains digestive health and system function.
• Maintains whole body health.
• Strengthens muscles.
• Strengthens bones.
• Increases immunity.
• Promotes healthy pregnancy and breastfeeding.
• Decreases the risk of heart disease, type 2 diabetes, and certain cancers.
• Helps achieve and maintain a healthy weight.

One Week

• Experience decreased food cravings throughout the day.
• Junk food cravings decrease.
• The body begins shedding all the excess water from a high sodium intake and processed foods.
• Hunger starts to stabilize.
• Experience decreased hunger pains, making losing weight a little easier.
• Improved sleep.
• Improved control over food choices.
• Higher mental focus and clarity - brain fog or low concentration symptoms begin to clear.
• Energy levels are higher, making completing daily activities and exercise easier.
• The body will become regular with a lower amount of bloating and discomfort.
• Moods become stable with fewer ups and downs throughout the day.

One Month

• Improved skin health.
• A steady rate of weight loss, depending on the approach and starting point.
• Clothing begins to feel looser.
• Pre-existing health problems like migraines, joint pain, irritable bowel issues, etc., may begin to clear up.
• Eating right starts to become more habitual.
• Making healthy choices starts to become second nature.
• Improved physical performance.
• Feel stronger and notice that the body recovers much faster.
• Improved metabolism.
• Can eat more without gaining body weight.

Six Months

• A decrease in overall cholesterol levels if they were high before.
• Blood pressure improvement, lowering the risk of heart disease and stroke.
• Strengthened skeletal system reducing the risk of stress fractures and breaks.
• Improved blood glucose levels, reduced blood sugar fluctuations, and lowered risk factors for diabetes or symptoms are easier to manage.

 

All the positive changes will lead to staying naturally motivated, where eating healthy is just something you do, and you have learned to indulge wisely. All the benefits will persist for as long as you eat healthily. Target goals can be achieved with a body weight that makes you feel healthy, strong, and confident.

Basal Metabolism

 

General Disclaimer *

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

 

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

 

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Bradbury, Kathryn E et al. “Fruit, vegetable, and fiber intake in relation to cancer risk: findings from the European Prospective Investigation into Cancer and Nutrition (EPIC).” The American journal of clinical nutrition vol. 100 Suppl 1 (2014): 394S-8S. doi:10.3945/ajcn.113.071357

 

Carlson, Justin L et al. “Health Effects and Sources of Prebiotic Dietary Fiber.” Current developments in nutrition vol. 2,3 nzy005. 29 Jan. 2018, doi:10.1093/cdn/nzy005

 

Hills, Ronald D Jr, et al. “Gut Microbiome: Profound Implications for Diet and Disease.” Nutrients vol. 11,7 1613. 16 Jul. 2019, doi:10.3390/nu11071613

 

Zohoori, F Vida. “Chapter 1: Nutrition and Diet.” Monographs in oral science vol. 28 (2020): 1-13. doi:10.1159/000455365

Chiropractic treatment focuses on the musculoskeletal and nervous systems. As with all body systems, specific nutrients protect and increase their functional strength. Various chiropractic-recommended supplements can help in the treatment of musculoskeletal issues and help transform an individual's health.

Chiropractic Education

Chiropractors study food-based supplements that are bio-available to cells and are easily absorbed by the body. These food-based supplements and vitamins are seen as food by the body. Supplements are used in detoxification to overcome nutritional deficiencies and enhance an individual's diet by taking nutrients to optimum levels. Immune system health can also be strengthened by keeping the body resistant to diseases.

Functional Nutrition

Chiropractic medicine study's all the building blocks of the body that, include:

 

• Chemistry
• Organic Chemistry
• Biochemistry
• Biology
• Anatomy 
• Physiology
• Pathology
• Embryology

 

Holistic nutrition teaches that the body heals from within, which is why healing the gut first, is essential to healing the rest of the body and maintaining health.

Recommended Chiropractic Supplements

Dietary supplements that directly impact the health of the musculoskeletal and the nervous system.

Potassium

• Potassium is an important regulator of nerve impulses.
• Electrochemical signals or action potentials use potassium and sodium to generate responses from cells in the nervous system.
• Potassium is necessary for turning off nerve impulses and preventing the uncontrolled signaling of nerves.
• Uncontrolled signaling can lead to movement disorders.

Calcium

• Calcium is necessary for the regulation of the action potentials throughout the body.
• Calcium helps initiate action potentials and helps the cells return to a normal state afterward.
• Calcium contributes to the development of the nervous system helping guide the nerve cells.
• Calcium is a major element of bone health to repair bones' and facilitate regrowth.
• The body will take the calcium from the bones if there is a calcium deficiency.

Vitamin D

• One of the most important nutrients for bone health.
• Vitamin D helps promote bone development and growth.
• Facilitates calcium absorption helping the body process and absorb the calcium.
• Increases the effectiveness of daily calcium.

Vitamin B12

• A member of the B Complex.
• B12 is essential to the function of the nervous system and the body's metabolism.
• B12 breaks complex carbohydrates into more simplistic glucose for basic functions.
• B12 helps maintain the nerve insulator myelin, which is necessary for nerve transmission.
• B12 deficiency has been linked to the loss of myelin and can lead to serious conditions like Alzheimer's.
• B12 shots deliver the nutrient directly to the bloodstream bypassing the absorption process necessary for oral supplements.

Vitamin K

• Vitamin K helps balance and facilitate calcium absorption.
• Vitamin K helps strengthen bones and increase bone density.
• Often recommended for individuals with osteopenia and osteoporosis to help prevent fractures.

How To Choose Supplements

 

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

Lee, Mi Kyung, et al. "The use of nutritional guidance within chiropractic patient management: a survey of 333 chiropractors from the ACORN practice-based research network." Chiropractic & manual therapies vol. 26 7. 20 Feb. 2018, doi:10.1186/s12998-018-0175-1

 

Nguyen, Douglas L. "Guidance for supplemental enteral nutrition across patient populations." The American journal of managed care vol. 23,12 Suppl (2017): S210-S219.

 

Pludowski, Pawel, et al. "Vitamin D effects on musculoskeletal health, immunity, autoimmunity, cardiovascular disease, cancer, fertility, pregnancy, dementia and mortality-a review of recent evidence." Autoimmunity reviews vol. 12,10 (2013): 976-89. doi:10.1016/j.autrev.2013.02.004

 

Song, Yong-Ak, et al. "Electrochemical activation and inhibition of neuromuscular systems through modulation of ion concentrations with ion-selective membranes." Nature materials vol. 10,12 980-6. 23 Oct. 2011, doi:10.1038/nmat3146

The foods we eat can have the potential to be beneficial or harmful to our health. Poor nutrition can cause a variety of health issues, including obesity, cardiovascular disease, and type 2 diabetes. Meanwhile, proper nutrition can make you feel energized, reduce your risk of health issues, as well as help maintain and regulate a healthy weight. If you want to promote longevity, you have to fuel your body with good foods. In the following article, we will list several good foods that can ultimately help promote longevity by also helping to improve overall health and wellness.

Grains, legumes, and beans, such as kidney beans, lima beans, black beans, soybeans, and lentils, have high amounts of lectins. Other foods with high amounts of lectins include wheat and seeds of the grass family, such as barley, buckwheat, corn, millet, oats, and rye, legumes, including peanuts, and soy, nightshade vegetables, such as peppers, eggplant, and potatoes as well as dairy products, especially those originating from grain-fed animals. In the following article, we will discuss the most harmful lectins.

 

Most Harmful Lectins to Avoid

 

Most lectins can trigger inflammation and develop what is known as “advanced glycation end-products. C-reactive protein, by way of instance, is one of many lectins found in the human body that is used as an inflammatory marker. Lectins are considered to be immunotoxic because they can stimulate a hyperimmune response. Lectins are also considered to be neurotoxic and cytotoxic because they can damage nerves and cells, ultimately causing apoptosis or cell death, among other well-known health issues.

 

Moreover, lectins can increase blood viscosity by attaching to red blood cells. This makes red blood cell “sticky” which can result in abnormal blood clotting. Several lectins, such as WGA, can also affect endocrine function and change gene expression. Lectins may even promote leptin resistance, ultimately increasing the risk of excess weight and obesity. These factors can increase the risk of developing other health issues. If you believe you may have any health issues caused by eating lectins, you may want to avoid:

 

• Corn
• Corn-fed meats including most meats sold in grocery stores. Avoid eating factory farmed, corn-fed meat by eating certified grass-fed meat labeled by the American Grass-fed Association.
• Cashews, peanuts, and unfermented soybean products. Eat fermented varieties, such as miso, natto, tamari, and tempeh.
• Milk with casein A1. Casein A2 is the normal protein found in milk from buffalo, goats, sheep and some Jersey cows. Unfortunately, most cows produce casein A1 and most store-bought milk has casein A1, even if it’s organic. Casein A1 proteins develop beta-casomorphin that can attach to beta cells in the pancreas and result in an autoimmune response. Drink raw milk from organic, grass-fed, casein A2-producing cows. Jersey cows may produce either casein A1 or A2, so make sure to check with the farmer to confirm the type of milk being produced. Avoid milk from Holsteins because they produce casein A1.

Throughout the last several years, beta-glucans have been gaining much attention due to the emergence of medicinal mushrooms in Western cultures. Across the country, studies have found that beta-glucans have been ubiquitous in the health food stores due to their immunomodulatory properties and cancer-protective effects. Since edible fungi have been known as the main source for beta-glucans, surprisingly though beta-glucan can be presented in a variety of foods like oats, barley, seaweeds, and yeast. Beta-glucan can also be found in dietary supplements for the body to consume.

 

Beta-glucan is technically a non-starch polysaccharide, a prebiotic fiber that is formed by β-1,3 and 1,6 glycosidic bonds. With beta-glucan, it can possess numerous health benefits depending on the molecular structure of each type of bond. Studies have shown that beta-glucans that are found in cereal grains can help lower cholesterol levels and can effectively bind serum cholesterol. Beta-glucans can even play a beneficial role in obesity, metabolic disorders, and other chronic non-communicable diseases. Since beta-glucans are a prebiotic fiber, research shows that they can play a significant role in promoting a healthy microbiome in the body. It means that beta-glucan can stimulate the growth of beneficial bacteria species, mitigating pathogenic ones, and even modulating inflammation to optimize the gut environment in the body.

The body needs specific vitamins, minerals, and supplements from food, in order to function correctly. The variety of these nutrients can be found in healthy foods like fruits, vegetables, lean meats, and whole grains are precisely what the body needs. One of the essential nutrients that the body needs is antioxidants. Antioxidants help the body get rid of free radicals that can cause the body to become overly stressed and leading it to develop chronic illnesses. There is an antioxidant that can help the body and can be found in berries and pomegranates, and it is called astaxanthin.

 

Astaxanthin is a xanthophyll carotenoid that can be found in various microorganisms and marine animals. Astaxanthin is common for humans to apply and consume into the body while also being different. This red, fat-soluble pigment is quite different from the other kinds of food that contain carotenoids. Astaxanthin surprising does not contain vitamin A like all the other food containing carotenoids, and astaxanthin is an impressive antioxidant. Studies have shown that astaxanthin can not only be beneficial for the eyes but can provide nutritional support as well as having potential health-promoting effects in preventing and treating various diseases that can harm the body. Some of the various diseases that can harm the body when there is an excessive amount of free radicals can include:

• Various cancers
• Chronic inflammatory diseases
• Metabolic syndrome
• Diabetes
• Gastrointestinal diseases

Another study found that astaxanthin was superior to fish oil due to astaxanthin having the ability to enhance the body’s immune response and thus lowering the risk of vascular and infectious diseases that can harm the body, causing it to dysfunction.

Around eighty-eight percent of Americans are living with compromised metabolic health and becoming overweight or obese. Some people are typically healthy and take active measures to stay that way through a healthy diet, which consists of eating the right nutritional food and exercising regularly. While with others, they are consuming high sugar and fatty processed foods and are being inactive and not exercising. When people fall behind on trying to achieve a healthy lifestyle, they need some reliable backup evidence to help them get back on track.

 

With the constant flood of information about the latest trendy diet or superfood airs on television, the radio waves, or being adversities on the online web and newspapers, it might be challenging for patients to find the right help that they need amongst all the media outlets. Two things can help influence a person’s overall health by supporting a person’s immune system function and even maintaining a healthy gut microbiome. The supplement, arabinogalactan, which is sourced from the larch trees, is a compound that can fill both roles to support a healthy, functional body.

There is a global epidemic that has been linked to many autoimmune diseases that have affected the human body. Vitamin D deficiency has been linked to many chronic diseases like type 1 diabetes to IBD (inflammatory bowel disease) and can affect the gut microbiome. With new research studies taking a look at how high doses of vitamin D supplementation can help the gut microbiome, it is fascinating seeing what the new results show how vitamin D is a high essential to provide optimal support to a healthy body and gut.

 

Vitamin D is an essential vitamin as it can be produced by the human body through sun exposure and can boost their vitamin D intake even more through certain kinds of food and supplements. Vitamin has many beneficial properties like maintaining bone health and healthy teeth while protecting the body against diseases and conditions that can harm the body. There are more benefits that vitamin D have as well as the many multiple roles that are fantastic for the body; some include:

• Supporting healthy bones and teeth
• Providing support for healthy immune, brain, and nervous system
• Helps regulate insulin levels and helps manage diabetes
• Providing support for a healthy cardiovascular system and a healthy lung function
• Can influence the gene expression that is being involved in cancer development

Vitamin D can also be in the form of sun exposure and helped the body get the needed supplement into itself. Even though everyone should at least go outside to get at least some sunlight into their body, although healthcare professionals do advise that prolonged exposure of the sun’s rays can cause skin damage and other chronic illnesses.

.

For many individuals reclaiming their health, the incidence of metabolic syndrome, and type 2 diabetes along with many other conditions that can be related to insulin resistance. Many local healthcare practitioners need all the tools to inform their patients as a powerful supplement that has been receiving recognition for its efficacy in improving the multiple parameters for metabolic health and improving glycemic control. This supplement is known as berberine, and the studies have shown that berberine is as effective as metformin and can help patients who have type 2 diabetes.

 

Berberine is an alkaloid compound that is found in several plants like goldenseal, barberry, and tree turmeric. When berberine is crushed, it has a yellow color hue that is similar to curcumin and has been part of Chinese and Ayurvedic traditional medicine that has been used for thousands of years. Surprisingly berberine has worked in multiple ways and has been able to make some changes within the body’s cells and metabolic system. There has been research showing that berberine can transport in the bloodstream once it has been ingested and can activate the AMPK (AMP-activated protein kinase) enzyme. Once this happens, the enzyme is referred to as a “metabolic master switch” and can help regulate the significant organs and regulating the body’s metabolism.

Making the headlines since 2018, the usage of cannabis or even CBD oil to treat ailments have been gaining popularity. Even though some states don’t legalize this plant yet, it has been sweeping through the U.S. with pop-up vendors, smoke shops, and even just selling the product on its own or with other products that contain it. When it comes to the body, however, the effects of cannabinoids, CBD oil, and cannabis itself can help dampen the chronic effects of inflammation, pain, anxiety disorders, neurological symptoms, and endocrine disorders that the body may have encounter. By figuring out how this plant and its oil affect the endocrine system, it will give people a better understanding of the beneficial effects it provides.

NAC or N-Acetyl Cysteine is an amazing semi-essential amino acid. This amino acid can be produced from the body through other amino acids like methionine and serine. It can only become an essential amino acid when dietary intake of methionine and serine are low in the body. When a person is trying to incorporate NAC in their diet, it can be found in high protein foods like meats, dairies, and legumes. Studies show that consuming NAC is essential for a variety of health reasons, especially replenishing the most potent antioxidant, glutathione in the body.

 

Since NAC is a nutritional supplement that is exceedingly powerful, it can help glutathione be elevated in biosynthesis. NAC is recognized for supporting average mucous production, respiratory function, and eye health positively. Research shows that NAC can protect cell and tissue health from chronic illnesses and providing support for a healthy mental status in the body. There is even more researchEl  on NAC supplements, especially when someone increases their intake on the supplement. When there is an increase in NAC, and when it is consumed in the body, the effects are astounding. The NAC supplements can help the body boost the levels of some of the neurotransmitters and improving mental health.

"Good health is one of the things to be thankful for. Unfortunately, 84 million adults in the U.S. are living with prediabetes, while another 27 to 28 million adults are affected with type 2 diabetes, so good health is not a given for everyone. According to the National Osteoporosis Foundation, 10 million Americans have osteoporosis, and another 44 million have low bone density, putting them at an increased risk. From the body to the brain, psychological and mood issues like depression and anxiety plague people. There is something that may be beneficial for all of these issues and is a workhorse nutrient that does not get its share of the spotlight. It has been regulated to the shadows behind the flashier and more buzzworthy compounds that get recognition than this nutrient. Magnesium is the critically essential, time-tested, go-to reliable nutrient that everybody needs.

 

The human body contains about 25 grams of magnesium, which is needed for over 300 enzymes to react. The data from the NHANES (National Health and Nutrition Examination Survey) indicated that the majority of Americans from all ages consume less that than their respective EARs (estimated average requirements) on magnesium. It is a massive problem because magnesium deficiency plays a role in hypertension, cardiovascular diseases, type 2 diabetes, osteoporosis, and migraine headaches."

Have you started following the ketogenic diet? Are you confused with what type of fats you should eat to achieve and maintain ketosis? In the following article, we will list the different types of essential fats which are vital in the ketogenic diet.

 

Fats are crucial in the ketogenic diet. To promote the breaking down of fat rather than protein or carbohydrates, you need to consume fat, a process known as ketosis. However, the value of the healthy fats you eat is fundamental. Fat is satiating and it tastes good. Simply, be sure to eat the ideal kind of fat. There are four categories of fat permitted on the ketogenic, or keto, diet:

 

• Polyunsaturated fats
• Monounsaturated fats (MUFAs)
• Polyunsaturated fats (PUFAs), which comprises omega 3
• Only naturally-occurring trans fats

Remember that a balance of omega-3s and omega-6s can help maintain overall health and wellness, improving brain and nerve function and decreasing the risk of cardiovascular disease, Alzheimer’s disease, and type-2 diabetes. While omega-6 is vital, however, too much of it can cause inflammation in the human body, therefore, avoid eating high amounts of omega-6 from sources like peanuts and vegetable oils, such as corn oil or sunflower oil.

 

Instead, focus largely on the intake of omega-3s from fish sources like trout, salmon, tuna, and mackerel or take a high-quality fish oil supplement. Additionally, be cautious of seeds and nuts since they do include some carbohydrates, particularly pistachios and almonds. Make certain that the fat you eat is currently coming out of nutrient-dense foods, such as fatty cuts of meat. Below is a food listing of the major types of fat in the ketogenic diet.

Immune system health and keeping the system strong and healthy can be accomplished by maintaining healthy eating habits. Eating foods rich in specific vitamins and supplements can help the immune system fight off illness, maintain energy levels, and help during injury recovery. Here we look at choosing foods with the right vitamins to build and strengthen the immune system throughout the year.

Immune System Health

The immune system consists of complex cells, processes, and chemicals that constantly defend the body against invading pathogens, including viruses, toxins, and bacteria. Keeping the immune system healthy year-round is key to infection and disease prevention. Healthy lifestyle choices consist of the following:

 

• Nutritious food, healthy sleep, physical activity, and exercise are the most important ways to strengthen the immune system.
• Supplementing certain vitamins, minerals, and herbs can help improve immune response.
• However, some supplements can interact with prescription or over-the-counter medications.
• Certain supplements may not be recommended for individuals with certain health conditions.
• Consult with a healthcare professional before starting any nutrition or supplement program.

Vitamin C

Scientists have found that vitamin C deficiency can cause over-susceptibility to viruses, bacteria, etc.

 

• Vitamin C acts as an antioxidant, protecting the body from toxins that cause inflammation.
• Regular vitamin C intake is essential for optimal health because the body does not produce it independently.
• Many foods contain vitamin C, so supplements are unnecessary unless a doctor recommends taking them.

Vitamin C foods

These foods are ranked from highest levels of Vitamin C to lower levels:

 

• Red bell peppers
• Oranges and orange juice
• Grapefruit juice
• Kiwi
• Green bell peppers
• Cooked broccoli
• Strawberries
• Brussels sprouts
• Grapefruit
• Raw broccoli

Vitamin B6

• B6 is essential to supporting biochemical reactions in the immune system.
• One of the major roles is producing white blood cells and T-cells.
• These are the cells that respond to fight off viruses and bacteria.

Vitamin B6 Foods

B6-rich foods in order from highest levels of B6 to lower levels:

 

• Chickpeas
• Beef
• Beef liver
• Cold-water fish - salmon and tuna
• Chicken breast
• Fortified breakfast cereals
• Potatoes
• Turkey
• Bananas
• Bulgur
• Cottage cheese
• Winter squash

Vitamin E

• Vitamin E is a powerful antioxidant.
• Research has found that vitamin E is effective because it maintains T-cell full performance.

Vitamin E Foods

From the highest levels to the lowest.

 

• Wheat germ oil
• Seeds - sunflower and pumpkin.
• Nuts - almonds, peanuts, and associated nut butters.
• Spinach
• Broccoli
• Kiwi
• Mango
• Tomatoes

Zinc

• Zinc is anti-inflammatory and antioxidant.
• Zinc makes all immune cells function properly.

Zinc Foods

Foods from highest levels to lowest.

 

• Oysters
• Beef
• Blue crab
• Pumpkin seeds
• Pork chops
• Turkey breast
• Cheddar cheese
• Shrimp
• Lentils
• Canned sardines
• Greek yogurt
• Milk

Selenium

• Research has found that selenium activates the immune system when there is a threat and signals when to slow or shut down immune responses.
• Selenium keeps the immune system from overworking.
• Selenium protects from chronic inflammation and autoimmune diseases like rheumatoid arthritis, Crohn’s disease, and psoriasis.

Selenium Foods

Foods from highest to lowest levels of selenium.

 

• Brazil nuts
• Tuna
• Halibut
• Canned sardines
• Lean meats
• Cottage cheese
• Brown rice
• Eggs
• Oatmeal
• Milk
• Yogurt
• Lentils
• Nuts
• Seeds
• Peas

Increase Water Intake

Maintaining healthy hydration can increase immune health.

• Water helps the body produce lymph, which carries white blood cells and other immune system cells.
• Try to balance out dehydrating beverages, like coffee and soda.
• Try eating more hydrating foods like cucumbers, celery, lettuce, and strawberries.

Immune System Health

 

General Disclaimer *

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

 

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

 

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Chaplin, David D. “Overview of the immune response.” The Journal of allergy and clinical immunology vol. 125,2 Suppl 2 (2010): S3-23. doi:10.1016/j.jaci.2009.12.980

 

Halliwell, B. “Antioxidants in human health and disease.” Annual review of nutrition vol. 16 (1996): 33-50. doi:10.1146/annurev.nu.16.070196.000341

 

Lewis, Erin Diane, et al. “Regulatory role of vitamin E in the immune system and inflammation.” IUBMB life vol. 71,4 (2019): 487-494. doi:10.1002/iub.1976

 

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/fight-off-the-flu-with-nutrients

 

Mora, J Rodrigo, et al. “Vitamin effects on the immune system: vitamins A and D take center stage.” Nature reviews. Immunology vol. 8,9 (2008): 685-98. doi:10.1038/nri2378

 

Nicholson, Lindsay B. “The immune system.” Essays in biochemistry vol. 60,3 (2016): 275-301. doi:10.1042/EBC20160017

 

Shakoor, Hira, et al. “Immune-boosting role of vitamins D, C, E, zinc, selenium and omega-3 fatty acids: Could they help against COVID-19?.” Maturitas vol. 143 (2021): 1-9. doi:10.1016/j.maturitas.2020.08.003

Most detox diets are normally short-term diet and lifestyle modifications made to help eliminate toxins from your body. A common detox diet may include a period of fasting and a diet of fruits, vegetables, juices, and water. A detox diet may also include teas, supplements, and enemas or colon cleanses. According to healthcare professionals, the role of a detox diet is to rest your organs, stimulate your liver function, promote toxin elimination, improve circulation, and provide healthy nutrients. Detox diets are recommended due to possible exposure to harmful compounds like heavy metals and pollutants.

 

Detox diets are also believed to help improve a variety of health issues, including digestive problems, bloating, inflammation, allergies, autoimmune diseases, obesity, and chronic fatigue. However, there currently aren’t enough research studies on detox diets in humans and those that exist are considered flawed. In the following article, we will discuss the role of a detox diet on health and wellness.

Research studies have demonstrated the fundamental role of nutrition in health and longevity. The standard American diet, which is generally high in fat and sugar, has been associated with a variety of health issues, including obesity, high cholesterol, hypertension, and type 2 diabetes. Moreover, these health issues can lead to kidney disease, heart disease, Alzheimer’s disease, and cancer. “Unfortunately, the type 2 diabetes curve is going in the wrong direction, and we’re living longer as well,” stated Gary Gibbons, director of the National Heart, Lung, and Blood Institute. “So we have an aging population that’s more and more obese, and has more and more hypertension.” In the following article, we will discuss the effects of good nutrition on overall health, wellness, and longevity.

Lectins found in plant-sources are a defense mechanism that can trigger a negative response in humans because they can attach to cell membranes, ultimately affecting your health and wellness. Research studies have found that some lectins can cause nerve damage, lead to cell death, and even promote inflammation while others can change blood viscosity, interrupt endocrine function, and even affect gene expression. In the following article, we will discuss if lectins are good or bad for your health and wellness.

 

Lectins and Health Overview

 

Although it is almost impossible to avoid eating lectins because they can be found in many foods, following a lectin-restricted diet may be beneficial if you are struggling with inflammation, an autoimmune disease, or any other chronic health issue.

 

Grains, legumes, beans, and members of the nightshade family, such as peppers, eggplants, and potatoes, are well-known foods with harmful lectins. However, properly soaking and cooking as well as sprouting and fermenting foods with high amounts of lectins can help make them safe to eat, according to research studies. Utilizing a pressure cooker is also ultimately beneficial for beans.

 

Lectins may be an underlying source of weight gain and other health issues, even if you follow a proper diet. Scientists have associated lectins with inflammation and autoimmune disease. Moreover, many lectins are harmful to your cells and nerves. Several types of lectins may also change your blood viscosity, disrupt your endocrine function, and even affect your gene expression.

 

As previously mentioned above, if you are struggling with inflammation, an autoimmune disease, or any other chronic health issue, you will need to be careful with the amount of lectins you consume and you may ultimately benefit from following a lectin-restricted diet. However, it is almost impossible to avoid eating lectins. Scientists do not recommend following a lectin-free diet because you may miss out on antioxidants and other essential nutrients found in foods with lectins, including many types of vegetables.

 

Instead, research studies recommend to make sure you only eat lectins occasionally and pay attention to how they affect your health and wellness. If you are constantly experiencing gas, bloating, and even joint pain after eating grains, legumes, beans, and members of the nightshade family, such as peppers, eggplants, and potatoes, to name a few, your body may be reacting to lectins.

 

Properly preparing foods with high amounts of lectins and using a pressure cooker can help make these foods safe to eat. If you’ve been following a whole-food diet and you’ve experienced weight gain and other health issues, you may want to limit lectins.

Whenever someone thinks of aloe vera or aloe itself, the mind goes to sunburns and inflamed redden skin in general. Aloe vera has claimed its way to fame by soothing sunburnt skin; however, this long-celebrated medicinal plant has many properties and potential applications that go way beyond soothing inflamed skin.

 

Throughout the recent years, there was a surge in research about the gut microbiome and how it both affects and is affected by various diseases. The various research showed that SCFAs (short-chain fatty acids) producing a byproduct of colonic bacteria and fermenting dietary fibers, thus having critical signaling functions and playing a role in the gut-associated immune response. Studies have shown that butyric acid or butyrate may be beneficial for brain health in the body. Furthermore, the study also mentioned how SCFAs could contribute to reducing the inflammation in the gut while also associating between high-fiber diets and reducing the risk of colon cancer.

In traditional Chinese medicine, the herb astragalus has been used for thousands of years and has been known to strengthen chi or qi life force in the body. This herb has been known to be typically employed in conditions that are related to general weakness in the body like fatigue, anemia, a poor appetite, cardiovascular diseases, and other conditions that can weaken the body. Surprisingly though, astragalus can be used to optimize kidney health and, with the combination of ginseng and echinacea, can boost up the body’s immune system. There is a variety of astragalus that are native to Northeast Asia, and its roots need to be dried and powdered to be transformed to be consumed as a capsule or as a tea.

Studies have found that astragalus’s beneficial pharmacological effects might contain phytochemical components, which include a host of saponins polysaccharides and flavonoids that the body’s immune system needs to function correctly. Another study found that astragalus contains about twenty trace minerals that are highly important for the body. With astragalus extract, it has immune-modulating properties in vivo and in vitro in both animals and humans, and research shows that the herb stimulates and influences on the immune response cytokines while also leaving the inflammatory cytokines unaffected.

 

Some of the beneficial properties that astragalus can have on the body are still being researched; however, this Chinese herb can help the body to function correctly and are effective.

The ketogenic diet also referred to as the keto diet, is a low-carbohydrate, high-fat diet that has been demonstrated to have a variety of health benefits, especially for people with metabolic syndrome. Several research studies found that the ketogenic diet can help promote weight loss and improve overall wellness. Researchers also found that the keto diet may even be beneficial against diabetes, epilepsy, Alzheimer’s disease, and cancer, among others.

 

What is the Ketogenic Diet?

As previously mentioned, the keto diet is a low-carb, high-fat diet similar to the Atkins diet, as well as other low-carbohydrate diets. The primary goal of the ketogenic diet is to considerably decrease the consumption of carbohydrates and replace them with “good” fats. Reducing carb intake will allow the body to enter a metabolic state, known as ketosis. During ketosis, the body becomes tremendously efficient at burning fat in order to turn it into energy for fuel. It will also produce ketones in the liver to be used as energy by the brain. The ketogenic diet can greatly improve high blood sugar levels and insulin resistance.

 

Metabolic syndrome is commonly characterized by 5 risk factors. People with 3 our of 5 risk factors may have metabolic syndrome, including:

 

• Excess waist fat (> 40 inches in men, and > 35 inches in women)
• High blood pressure (130/85 mm Hg)
• Hight blood sugar or glucose levels (100 mg/dL or greater)
• High triglyceride levels (150 mg/dL or greater)
• Low HDL cholesterol (< 40 mg/dL in men or < 50 mg/dL in women)

 

Metabolic syndrome can increase the risk of a variety of health issues, including diabetes, stroke, and heart disease. Fortunately, the keto diet can help improve the risk factors associated with metabolic syndrome, such as increased HDL cholesterol as well as decreased blood pressure and blood sugar levels. In a controlled 12-week research study, people with metabolic syndrome following a calorie-restricted ketogenic diet lost 14 percent of their body fat. The research study also found that the participants had decreased triglycerides by more than 50 percent and experienced several other health benefits.

With the world population being obese or even overweight, especially in the United States. One of the most common disorders that mostly everyone has from being obese, and it is called metabolic syndrome. Metabolic syndrome is a cluster of conditions that happens to many individuals that can create many complications to the body, and most individuals who have metabolic syndrome would have an apple or pear-shaped bodies. With many supplements and natural foods helping the body, there is a supplement that can help the body combat metabolic syndrome and can be combined with a specific diet to make anyone who is obese or overweight lose the extra pounds.

 

One of the supplements that have been known to help combat metabolic syndrome is Coleus forskohlii. Coleus forskohlii is a plant supplement that is found in parts of India, Thailand, and Nepal. While being part of the mint family, Coleus forskohlii has been used in traditional folk medicine that has been known to treat asthma and various ailments that the body may encounter. Studies have found that Coleus forskohlii extract may be able to aid in weight management; however, there have been limited studies on this extract. The Coleus forskohlii has been known to extract the critical markers for obesity and metabolic parameter for overweight and obese individuals who might benefit from this supplement.

Whenever someone thinks of zinc, their minds go to the immune system in the body. Surprisingly though, the immune system needs zinc so that way, the body could function properly. Not only that, but zinc is the unsung mineral that has numerous functions and structural roles that is throughout the body. Zinc also makes sure that the body is at a healthy weight for anyone who may have disorders from chronic illnesses or from autoimmune diseases that can make the bodyweight fluctuate from being overweight to underweight.

 

One of the things to know is that zinc cannot be naturally produced in the body, but it can be consumed through food or supplements. This mineral can help the body in numerous ways since it is the second abundant trace mineral that is present in the body, right after iron. Research shows that zinc is necessary for 300 enzymes to activate the body’s metabolism and many of its functions to make sure that each of the systems is working correctly, especially the immune system.

When glutathione is decreased in the body, it is known as glutathione deficiency or GSH. It is a tripeptide that is consist of L-glutamine, L-cysteine, and glycine while also being functional in the systems of the body. The biosynthesis of glutathione can be affected by some factors such as biochemical individuality or dietary factors. Another factor that can affect glutathione in the body is chronic oxidative stress. Chronic oxidative stress can deplete cellular glutathione in the body, causing it to develop inflammation and dysfunction to its organ systems.

There are ways to boost glutathione levels in the body since these nutrients and supplements are the precursors to glutathione. They consist of whey protein, vitamin C, and glutamine, and they can help raise the glutathione levels in the body to prevent inflammation and disruptive factors that can cause harm to the body; however, the results are inconsistent and need further research. Studies stated that biological individuality is different to every type of body since it is equivalent and can metabolize the precursor nutrients and supplements to the body.

Glycine is a vital amino acid that is beneficial to the body. It helps support the gastrointestinal system, the neurological system, the musculoskeletal system, and the body’s metabolism from harmful factors that can cause the human body to malfunction. Glycine is even a neurotransmitter and can help increase glutathione in the brain by providing anti-inflammatory effects. Glycine provides a sweet taste when it is consumed in the body. Even though glycine has a crucial role in the human body, the amino acid has received little to no attention until recently.

 

The fantastic thing about glycine is that it is a “non-essential” amino acid. What this means is that the body can make glycine by itself and distribute it to the necessary systems that need glycine. This is different from the “essential” amino acids since some nutrients and vitamins must come from the food diet themselves. When there is a mild deficiency of glycine, it is not harmful to the body; however, when there is a severe shortage of glycine, it can lead to immune response failure, slow body growth, and abnormal nutrient metabolism.

If you are currently thinking about the ketogenic diet, then you might be asking yourself, is the keto diet right for you? While you may have already heard about the benefits of the ketogenic diet, you might still be wondering about whether if it is worth it to completely change your diet to take advantage of these benefits.

 

The keto diet has many benefits, from weight loss and improved physical health to mental clarity and enhanced physical performance. In the article, we will dive into the details of some of the ketogenic diet health benefits. These benefits can help with the particular health goal you may be attempting to attain.