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Should individuals increase their intake of black pepper to help with various health issues like fighting inflammation, strengthening the immune system, and improving digestion? Black Pepper One of the most popular spices, black pepper offers anti-inflammatory and pain-reducing effects. Piperine is the compound that gives black pepper its flavor, helps prevent inflammation, (Gorgani Leila, et al., 2016), and helps to increase the absorption of selenium, vitamin B12, and turmeric. (Dudhatra GB, et al., 2012) Piperine has been found to be almost as effective as prednisolone - a common medication for arthritis - in reducing symptoms. - Black pepper has been used in ancient Ayurvedic medicine for thousands of years because of its concentration of beneficial plant compounds. (Johns Hopkins Medicine, 2023)
- Pepper is made by grinding peppercorns, which are dried berries from the vine Piper nigrum.
- The plant is a tall woody plant with small flowers that bloom a yellowish-red color.
- It has a sharp and mildly spicy flavor that goes with all kinds of dishes.
Nutrition The following nutrition is for 1 tablespoon of black pepper. (USDA, FoodData Central) - Calories - 17
- Fat - 0.2g
- Carbohydrates - 4.4g
- Sodium - 1.38mg
- Fiber - 1.8g
- Sugars - 0g
- Protein - 0.7g
- Magnesium - 11.8mg
- Vitamin K - 11.3mg
- Calcium - 30.6mg
- Iron - 0.7mg
- Potassium - 91.7mg
- Black pepper provides vitamin K, necessary for blood clotting, bone metabolism, and regulating blood calcium levels.
- Additional vitamins include C, E, A, and B vitamins, calcium, and potassium. (Platel K, Srinivasan K., et al., 2016)
Benefits Decrease Inflammation Inflammation is the immune system’s response to injury, illness, or any mental or physical stressor, that triggers the body’s healing and repair process. However, long-term inflammation can lead to various health problems and, in individuals that begin to develop arthritis, joint degeneration. Damage to the body’s pain processors can exacerbate pain and other uncomfortable symptoms. - The main active component piperine, has been shown to decrease inflammation. (Kunnumakkara AB, et al., 2018)
- Chronic inflammation can be a cause of diabetes, arthritis, asthma, and heart disease.
- While the anti-inflammatory effects have not been extensively studied in humans, there are several mouse studies that show promising results.
- In one study, treatment for arthritis with piperine resulted in less joint swelling and decreased inflammation markers. (Bang JS, Oh DH, Choi HM, et al., 2009)
Antioxidants - The active compound, piperine is rich in antioxidants, which prevent or delay the free radical damaging effects from exposure to pollution, smoke, and the sun.
- Free radicals are associated with diseases like heart disease and cancer. (Lobo V., et al., 2010)
- In one study, rats with a diet of concentrated black pepper had less free radical damage than a group that did not ingest concentrated black pepper. (Vijayakumar RS, Surya D, Nalini N. 2004)
Brain Function Improvement - Piperine has been shown to decrease symptoms associated with Parkinson's and Alzheimer's and improve brain function. (Ramaswamy Kannappan, et al., 2011)
Studies show piperine increased memory as well as the ability to decrease the production of amyloid plaques, which are damaging proteins associated with Alzheimer's disease. Blood Sugar Control Improvement - Studies suggest that piperine can improve blood sugar and improve insulin sensitivity.
- In one study, individuals with insulin resistance took a piperine supplement for 8 weeks.
- After 8 weeks, improvements were seen in the response to the insulin hormone to remove glucose from the blood (Rondanelli M, et al., 2013)
Improved Nutrient Absorption - Black pepper is considered to have the ability to bind and activate with other foods for improved positive health effects.
- It increases the absorption of certain nutrients such as calcium, turmeric, selenium, and green tea.
- It is often recommended to consume calcium or selenium with a source of black pepper and to ensure any turmeric supplement you take contains black pepper. (Shoba G, et al., 1998)
Storage - Whole peppercorns sealed in a container and stored in a cool, dry place can last up to a year.
- Over time ground black pepper loses its flavor, therefore it is recommended to use within 4 to 6 months.
Allergic Reactions - If you believe you are allergic to black pepper, see a healthcare professional who can perform testing to determine the root cause of symptoms.
- Allergies can present as tingling or itching in the mouth, hives, abdominal pain, and possible nausea and vomiting.
- Symptoms can also include wheezing, congestion, and/or swelling of the lips, tongue, mouth, and throat.
- Black pepper can be substituted with spices like chili powder, cayenne pepper, and allspice.
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 Gorgani, L., Mohammadi, M., Najafpour, G. D., & Nikzad, M. (2017). Piperine-The Bioactive Compound of Black Pepper: From Isolation to Medicinal Formulations. Comprehensive reviews in food science and food safety, 16(1), 124–140. https://doi.org/10.1111/1541-4337.12246 Dudhatra, G. B., Mody, S. K., Awale, M. M., Patel, H. B., Modi, C. M., Kumar, A., Kamani, D. R., & Chauhan, B. N. (2012). A comprehensive review on pharmacotherapeutics of herbal bio-enhancers. TheScientificWorldJournal, 2012, 637953. https://doi.org/10.1100/2012/637953 Johns Hopkins Medicine. Ayurveda, 2023. https://www.hopkinsmedicine.org/health/wellness-and-prevention/ayurveda USDA, FoodData Central. Spices, pepper, black. Platel, K., & Srinivasan, K. (2016). Bioavailability of Micronutrients from Plant Foods: An Update. Critical reviews in food science and nutrition, 56(10), 1608–1619. https://doi.org/10.1080/10408398.2013.781011 Kunnumakkara, A. B., Sailo, B. L., Banik, K., Harsha, C., Prasad, S., Gupta, S. C., Bharti, A. C., & Aggarwal, B. B. (2018). Chronic diseases, inflammation, and spices: how are they linked? Journal of translational medicine, 16(1), 14. https://doi.org/10.1186/s12967-018-1381-2 Bang, J. S., Oh, D. H., Choi, H. M., Sur, B. J., Lim, S. J., Kim, J. Y., Yang, H. I., Yoo, M. C., Hahm, D. H., & Kim, K. S. (2009). Anti-inflammatory and antiarthritic effects of piperine in human interleukin 1beta-stimulated fibroblast-like synoviocytes and in rat arthritis models. Arthritis research & therapy, 11(2), R49. https://doi.org/10.1186/ar2662 Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants, and functional foods: Impact on human health. Pharmacognosy reviews, 4(8), 118–126. https://doi.org/10.4103/0973-7847.70902 Vijayakumar, R. S., Surya, D., & Nalini, N. (2004). Antioxidant efficacy of black pepper (Piper nigrum L.) and piperine in rats with high-fat diet-induced oxidative stress. Redox report: communications in free radical research, 9(2), 105–110. https://doi.org/10.1179/135100004225004742 Kannappan, R., Gupta, S. C., Kim, J. H., Reuter, S., & Aggarwal, B. B. (2011). Neuroprotection by spice-derived nutraceuticals: you are what you eat! Molecular neurobiology, 44(2), 142–159. https://doi.org/10.1007/s12035-011-8168-2 Rondanelli, M., Opizzi, A., Perna, S., Faliva, M., Solerte, S. B., Fioravanti, M., Klersy, C., Cava, E., Paolini, M., Scavone, L., Ceccarelli, P., Castellaneta, E., Savina, C., & Donini, L. M. (2013). Improvement in insulin resistance and favorable changes in plasma inflammatory adipokines after weight loss associated with two months' consumption of a combination of bioactive food ingredients in overweight subjects. Endocrine, 44(2), 391–401. https://doi.org/10.1007/s12020-012-9863-0 Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta medica, 64(4), 353–356. https://doi.org/10.1055/s-2006-957450
Workout recovery is as important as working out. Pushing muscle past its normal levels creates tiny tears in the muscle tissue. It is the repairing process that generates muscle growth. Muscles that aren't allowed to recover will not grow or gain muscle mass, and muscle strength could be reduced, making working out a struggle and hindering health goal progress. The body needs time to repair the muscles to reduce the risk of injury. Allowing enough time for recovery reduces overuse-related muscle breakdown and injuries. Muscle recovery supplements can expedite the healing process. Muscle Recovery Supplements Reasons for taking supplements include their ability to heal damaged muscles faster, aid in injury recovery, reduce muscle soreness, reduce muscle fatigue, and provide the muscle cells with energy during recovery. - Certain supplements work by supporting or enhancing muscle protein synthesis.
- Protein synthesis is the muscle cells' process to make more protein.
- Protein is the building block for muscle.
- Increasing protein synthesis gives the body more blocks to use.
- Other supplements help to reduce muscle soreness.
- Sore muscles are common.
- Soreness that occurs soon after working out is usually from lactic acid buildup.
- There are supplements to help the body get rid of lactic acid faster.
- There is delayed onset muscle soreness, or DOMS, which lasts longer.
- Some supplements work on both types of sore muscles.
Supplement Types The type of recovery supplements depends on the individual and their goals. Here are a few to consider. Protein Supplement - Protein is the most useful supplement for muscle recovery.
- It helps the muscle repair faster and more effectively after an intense workout.
- It is important if there is a lack of protein in an individual's diet.
- Whey protein is the most popular because it includes essential amino acids.
- Other options include soy, egg, rice, hemp, and pea.
Branched-Chain Amino Acid - BCAA - The body makes certain amino acids; there are a few it cannot make.
- A BCAA supplement provides these essential amino acids that aid in recovery.
- This supplement promotes muscle growth, helps ease sore muscles, and reduces muscle fatigue.
Fatty Acid - Fatty acids supply energy but also reduce inflammation.
- A medium-chain triglyceride - MCT fatty acid helps reduce lactic acid buildup.
- Omega-3 fatty acid reduces muscle fatigue and muscle soreness and provides injury protection.
- Fatty acid supplements should be stored in a dark, cool place to maintain quality.
Creatine - Creatine turns into creatine phosphate, which the body uses for energy.
- Some studies have found that taking a creatine supplement may aid muscle recovery and greater muscle strength during recovery.
Citrulline Malate - Citrulline is a non-essential amino acid found in watermelon that converts into nitric oxide.
- Nitric oxide helps open blood vessels and improve blood circulation.
- This allows oxygen and nutrients to reach the muscle faster, speeding the recovery process.
- Citrulline also improves the bioavailability of L-arginine, another amino acid that aids protein synthesis.
Magnesium - Magnesium assists with muscle recovery by helping the muscles relax.
- When the body doesn't have enough magnesium, there is a greater chance of muscle cramps.
- Magnesium helps support healthy muscle contraction.
Tart Cherry Juice Extract - This extract works by reducing inflammation in the muscle.
- Inflammation is normal, but too much can increase muscle soreness and the risk of injury.
- One study found that cherry juice helps minimize post-exercise muscle pain.
Supplement Plan After selecting a supplement plan that is the most beneficial for the individual, the next step is to devise a schedule for taking them. - When using a muscle recovery supplement can either be a pre-workout supplement or a post-workout supplement.
- The recommended time to take a specific supplement is based on the type.
- Individuals should talk with their doctor and a nutritionist before starting any new supplement regimen.
- This helps ensure the supplements are safe and minimize negative side effects given health and medical conditions.
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 Cooke, M.B., Rybalka, E., Williams, A.D. et al. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. J Int Soc Sports Nutr 6, 13 (2009). https://doi.org/10.1186/1550-2783-6-13 DiNicolantonio, James J et al. "Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis." Open heart vol. 5,1 e000668. 13 Jan. 2018, doi:10.1136/openhrt-2017-000668 Gough, Lewis A et al. "A critical review of citrulline malate supplementation and exercise performance." European journal of applied physiology vol. 121,12 (2021): 3283-3295. doi:10.1007/s00421-021-04774-6 Kuehl, Kerry S et al. "Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial." Journal of the International Society of Sports Nutrition vol. 7 17. 7 May. 2010, doi:10.1186/1550-2783-7-17 Vitale, Kenneth C et al. "Tart Cherry Juice in Athletes: A Literature Review and Commentary." Current sports medicine reports vol. 16,4 (2017): 230-239. doi:10.1249/JSR.0000000000000385 Weinert, Dan J. "Nutrition and muscle protein synthesis: a descriptive review." The Journal of the Canadian Chiropractic Association vol. 53,3 (2009): 186-93. Wolfe, Robert R. "Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?." Journal of the International Society of Sports Nutrition vol. 14 30. 22 Aug. 2017, doi:10.1186/s12970-017-0184-9 Zhang, Shihai, et al. "Novel metabolic and physiological functions of branched-chain amino acids: a review." Journal of animal science and biotechnology vol. 8 10. 23 Jan. 2017, doi:10.1186/s40104-016-0139-z
Calcium and Vitamin D for optimal bone health. The body's bones/skeletal system contains a huge amount of calcium. Close to 100% of the body's total calcium is in the bones. Calcium is a nutrient that helps the body rebuild/repair bones. This means an individual needs enough calcium throughout their lifetime for healthy bones. Individuals with osteoporosis have an increase of fracture/s, which means it is even more important to have the proper amount of calcium. However, the body also needs enough vitamin D to properly absorb the calcium. When the body does not have enough vitamin D, the body will not be able to utilize all the calcium being taking in. Maintaining bone health requires keeping track of calcium and vitamin D intake. Calcium How much calcium the body needs depends on various factors, that include age. Listed are basic recommendations of calcium intake by age, but individuals should talk with a doctor about how much calcium is best for them on a daily basis. Children and Young Adults - 1-3 years of age 500mg
- 4-8 years of age 800mg
- 9-18 years of age 1,300mg
Adult Men and Women - 19-49 years of age 1,000mg
- 50+ years of age 1,200mg
Women Pregnant and Breastfeeding - Under 18 years of age 1,300mg
- 19+ years of age 1,000mg
This can help to get a general idea of how much calcium is needed every day. The best way to get enough calcium through what is eaten and drank regularly. Here are some foods that offer the proper amount of calcium: - Cooked Broccoli 60mg in 8 oz.
- Fruit Juice with Added Calcium 200-260mg in 6 oz.
- Low-fat and Skim Milk 300mg in 8 oz.
- Low-fat Plain Yogurt 415mg in 8 oz.
- Swiss Cheese 220-270mg in 1 oz.
These are estimates for the amount of calcium these foods offer. Always look at the food label to get an accurate number. These are also just examples of what foods can help meet the calcium requirement for the day. If unable to get enough calcium from the diet, supplements can be taken to make sure the appropriate amount is met. An example of not being able to get the proper amount is individuals that are lactose intolerant. This can be a challenge to get the calcium needed. For individuals not getting enough calcium should talk with a doctor, nutritionist, or health coach about supplements. They will help figure out the best calcium supplement and how much to take. However, getting too much calcium can be detrimental to overall health. That's why finding the best balance is key. Vitamin D Vitamin D is what helps the body absorb calcium. The body makes vitamin D when outside in the sun. This is a perfect reason to go outside more often. 15 minutes of exposure to the sun every day will significantly increase vitamin D production. Some individuals are not able to make enough vitamin D, no matter how much sunlight exposure. However, Vitamin D is also found in various foods like: For some individuals, it can also be a challenge to get enough vitamin D. There are vitamin D supplements that can help fill daily requirements. A doctor can tell if supplements are needed with various tests that can tell how much vitamin D the body is getting. There are two types of vitamin D supplements: They are D3 and D2. Research shows that D3 and D2 are both good for bones. And just like calcium, the amount of vitamin D needed depends on age: Children and Young Adults IU stands for international units which are how vitamin D is measured. Adult Men and Women - 19-49 years of age 400-800 IU
- 50+ years of age 800-1,000 IU
Women Pregnant and Breastfeeding Getting enough calcium and Vitamin D is essential for healthy bones and a healthy body. Our nutritionist and health coach can help get you back on track to optimal health. Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico* References Fischer, V et al. “Calcium and vitamin D in bone fracture healing and post-traumatic bone turnover.” European cells & materials vol. 35 365-385. 22 Jun. 2018, doi:10.22203/eCM.v035a25
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Watermelon, one of the summer's main fruits, is low in calories and rich in water. It provides an excellent source of vitamins A and C and lycopene and is less acidic than citrus fruits and tomatoes. The whole fruit is edible. The watermelon can be used as frozen chunks for water or seltzer drinks, smoothies, salsas, and salads; the rind can be stir-fried, stewed, or pickled, and the subtle sweetness pairs well with cheese, nuts, and other protein sources. Watermelon Watermelon poses few risks, with research deeming the fruit nontoxic. Side effects from eating too much watermelon can include abdominal discomfort, bloating, and gas.
The fruit does contain sugar, recommending individuals with diabetes should be careful to avoid sugar spikes. Vitamins and Minerals - A fully ripe red watermelon contains higher nutrients than a less ripe watermelon.
- A single serving is a healthy source of vitamins C and A, providing a significant percentage of the daily requirement.
- Vitamin C aids in wound healing and can help increase anti-aging properties and immune system function.
- Vitamin A is important for eye health.
Calories - One cup of diced or balled watermelon contains about 46 calories.
- Wedges around one-sixteenth of the melon, or 286 g, contain approximately 86 calories.
Benefits Watermelon can benefit health in several ways. Fight Dehydration - Watermelon is nearly 92% water, making it a hydrating food choice.
- If it is a struggle to drink water, specifically during the hot summer days, a few servings of watermelon can rehydrate the body.
Reduce Blood Pressure - Watermelon contains antioxidants that research has shown can help reduce or prevent high blood pressure.
- A fully ripe melon contains more lycopene than a tomato.
Reduce Risk of Infections and Cancer Contributes to Weight Loss - A group of overweight adults participated in a study that found the group that ate watermelon instead of low-fat cookies felt fuller.
- The watermelon group also showed reductions in body weight, body mass index, waist-to-hip ratio, and blood pressure.
Reduce Muscle Fatigue - The fruit contains a significant amount of the amino acid citrulline.
- Capsules of concentrated citrulline are sold as nutritional supplements.
- The benefits are not conclusive, but some studies show that supplements could reduce the feeling of fatigue.
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 Bailey, Stephen J et al. "Two weeks of watermelon juice supplementation improves nitric oxide bioavailability but not endurance exercise performance in humans." Nitric oxide: biology and chemistry vol. 59 (2016): 10-20. doi:10.1016/j.niox.2016.06.008 Burton-Freeman, Britt, et al. "Watermelon and L-Citrulline in Cardio-Metabolic Health: Review of the Evidence 2000-2020." Current atherosclerosis reports vol. 23,12 81. 11 Dec. 2021, doi:10.1007/s11883-021-00978-5 Figueroa, Arturo, et al. "Watermelon extract supplementation reduces ankle blood pressure and carotid augmentation index in obese adults with prehypertension or hypertension." American Journal of Hypertension vol. 25,6 (2012): 640-3. doi:10.1038/ajh.2012.20 Glenn, J.M., Gray, M., Wethington, L.N. et al. Acute citrulline malate supplementation improves upper- and lower-body submaximal weightlifting exercise performance in resistance-trained females. Eur J Nutr 56, 775–784 (2017). https://doi.org/10.1007/s00394-015-1124-6 Martínez-Sánchez A., Ramos-Campo D. J., Fernández-Lobato B., Rubio-Arias J. A., Alacid F., & Aguayo E. (2017). Biochemical, physiological, and performance response of a functional watermelon juice enriched in L-citrulline during a half-marathon race. Food & Nutrition Research, 61. Retrieved from https://foodandnutritionresearch.net/index.php/fnr/article/view/1203 Naz, Ambreen, et al. "Watermelon lycopene and allied health claims." EXCLI journal vol. 13 650-60. 3 Jun. 2014 Panche, A N et al. "Flavonoids: an overview." Journal of nutritional science vol. 5 e47. 29 Dec. 2016, doi:10.1017/jns.2016.41 Volino-Souza, Mônica et al. “Current Evidence of Watermelon (Citrullus lanatus) Ingestion on Vascular Health: A Food Science and Technology Perspective.” Nutrients vol. 14,14 2913. 15 Jul. 2022, doi:10.3390/nu14142913
Vitamin D, also known as the sunshine pill, can help keep the musculoskeletal system healthy and prevent injury by keeping the bones strong. In recent years, vitamin D has been praised for its various benefits, like helping to treat Seasonal affective disorder and in the regulation of calcium. Vitamin D deficiency can lower the effectiveness of an individual's immune system. A 2010 study confirmed a positive association between vitamin D deficiency and various types of nonspecific bone pain. Daily vitamin D supplement intake can help alleviate painful, bone-related conditions, including back pain. Vitamin D Vitamin D is a fat-soluble vitamin and hormone-type compound that has multiple functions in the body. Low vitamin D levels have been identified as a risk factor and associated with chronic diseases that include: Vitamin Supplementation Can Help The vitamin has been proven to: - Promote skeletal muscle metabolism
- Improve bone health
- Maintain immune function
- Reduce risk factors for certain cancers
Vitamin D supplementation provides anti-inflammatory benefits to help ease general soreness resulting from low-grade inflammation. It has also been shown to reduce exercise-induced muscle damage and muscle soreness following a hard workout. Supplements Taking a daily vitamin D supplement, within recommended dosages has a low risk for any side effects. Consult a doctor first and ask for a test to determine vitamin D levels. This will verify if there is a deficiency and how much vitamin D is needed each day. Getting vitamin D into the system is most common with increased sunlight exposure. But this might not be an option for certain individuals, depending on the time of year and location. This is where supplements come in. There is not a one-size-fits-all dosage recommendation. Proper dosage depends on individual baseline vitamin D levels. In general, the recommended dietary allowance for vitamin D is 600 International Units or IU’s per day. But in certain situations, like getting older or for individuals that live where there is not a whole lot of sunlight, then a higher intake of 700 to 2,000 IU’s per day could be required to improve vitamin D insufficiency. Side Effects With supplements, there is the potential for side effects when taking vitamin D. Vitamin D can become toxic if taken in excess. This is why it is important to get checked/tested or consult with a physician prior to supplementation. Side effects can include: - Fatigue
- Nausea
- Vomiting
- Poor appetite
- Constipation
- Weakness
- Heart rhythm problems
Continued Research Additional studies are being done concerning vitamin D. Evidence supports the direct benefits of vitamin D supplementation to maintain optimal levels and for overall health. Basic Keto Diet Going keto means no carbohydrates, as it is a high fat, moderate protein, and very low carb diet. Diets that follow or are based on the ketogenic diet include: A keto diet can work for pretty much anyone as it suits vegan or vegetarian needs and still helps to achieve ketogenesis. The focus should be on foods that are high in fat naturally and to avoid processed foods labeled with trans-fats. Fruits that are low on the glycemic index but are still rich in fiber are great, along with lots of green, yellow, and red vegetables. A typical keto diet can include: - Meats like pork, chicken, and beef
- Vegans will switch to vegetable protein sources
- Nuts
- Seeds
- Eggs
- High-fat dairy products like cream, whole butter, and hard cheeses
- Leafy greens
- Fish and seafood
- Olive oil
- Coconut oil
- Pure butter
- Vegetable oils rich in omega 3
Foods to Avoid: - Any foods that are made of starch even whole grain, and organic bread/s
- Fruits that are high in sugar
- Any food that is labeled low-fat
- Vegetable oils that are rich in omega-6 and low in omega-3
Individuals add alcohol and coffee minus the cream, milk, or sugar in moderation to their diet. Individuals need to experiment with beverages and figure out what works. 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 The Journal of Nutrition. (April 1996) “Vitamin D and Bone Health” https://academic.oup.com/jn/article/126/suppl_4/1159S/4724783?login=true European Journal of Clinical Nutrition. (May 2020) “Perspective: improving vitamin D status in the management of COVID-19” https://www.nature.com/articles/s41430-020-0661-0?fbclid=IwAR3yo41dvfU1HWVX_Y6z7iXFNL3X2C06A5gIfC4LcNmXzCA48A7ViMAf7N8 International Journal of Rheumatic Diseases. (August 2010) “Association between nonspecific skeletal pain and vitamin D deficiency” https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1756-185X.2010.01561.x
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Should individuals increase black pepper intake to help with various health issues like fighting inflammation and improved digestion? For answers to any questions you may have, please call Dr. Jimenez at 915-850-0900 or 915-412-6677