PUSH-as-Rx ®™ Wellness Exercise & Fitness

Individuals striving to be healthy may not know where or how to start. Can hiring a health coach help individuals start their wellness journey and reach their goals?

Hiring A Health Coach

It's easy to get caught up in the desire to make changes, but it is another thing to actually set a consistent plan in motion. Hiring a health coach can help individuals understand the information, develop an effective wellness routine that suits their lifestyle, and achieve health and wellness goals. A primary healthcare provider could be a resource and have referrals to reputable health coaches in the area.

What Do They Do?

Health coaches are experts in helping individuals reach health and wellness goals. This can be:

• Reducing stress
• Improving self-care
• Focusing on nutrition
• Starting exercise
• Improving quality of life

A health coach helps create a plan and makes it happen.

• Health and wellness coaches use motivational interviewing and evidence-based approaches to empower individuals in their wellness journey. (Adam I Perlman, Abd Moain Abu Dabrh. 2020)
• They help identify areas that need improvement, develop a plan, and encourage the individual all the way like a personal fitness trainer.
• Health coaches work with physicians and/or other health professionals in a clinical setting or as individual providers.
• Their role is to provide a holistic approach to health and wellness.

Services Provided

Health coaches can provide and assist with: (Shivaun Conn, Sharon Curtain 2019)

• Diet and nutrition
• Exercise, movement
• Sleep
• Mental and emotional health
• Occupational wellness
• Relationship building
• Social skills building

A health coach is someone who helps organize and balance various aspects of an individual's life so they can learn to maintain optimal health.

• They will help overcome barriers when struggling.
• A health coach listens and provides support for whatever an individual's goals may be.
• A health coach is there until the goal is reached.

Qualifications

It is important to ensure the providers being considered have the necessary qualifications. Because some certification programs offer a focus on specific areas like nutrition, it's recommended to identify what is needed before choosing a health coach. Health coaches do not need a university degree, however, many certifications are affiliated with colleges and have educational partnerships that qualify coursework and award college credits. Training to become a health coach consists of: (Shivaun Conn, Sharon Curtain 2019)

• Health
• Fitness
• Goal setting
• Coaching concepts
• Nutritional concepts
• Motivational interviewing
• Stress management
• Changing behaviors

Health Goal Examples

Health coaching is not a one-size-fits-all approach. A primary healthcare provider or physician provides a diagnosis and medical plan, and a health coach helps guide and support the individual through the plan. However, hiring a health coach does not require a medical condition to employ services. A few examples of health goals that health coaches address include:

• Improving quality of life
• Reducing stress and management
• Lifestyle habits
• Weight loss
• Exercise
• Physical activity
• Emotional and psychological health
• Quitting smoking

Finding a Health Coach

A few things to consider.

Health Goals

• Determine goals and expectations.
• There are many types of health coaches and some may specialize, therefore try to determine the expertise needed to achieve the goals.

Budget

• Determine how much money will be invested, as many insurance providers do not cover the cost of a health coach.
• Health coaches may charge between $50 to $300 per session.
• Some will offer packages, memberships, and/or discounts.

Certifications

• Look into their certification.
• Is it accredited?
• This will ensure choosing a coach who has received the training and expertise needed to provide quality care.

Compatibility

• Consult with potential coaches.
• Ask questions and see if they are compatible with specific health goals.
• Interview as many as needed.

Availability/Location

• Virtual sessions, in-person meetings, and/or a combination?
• How long are the sessions?
• Frequency of meetings?
• Finding a coach that is flexible and convenient will help maintain a healthy coach/client relationship.

Multidisciplinary Evaluation and Treatment

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

Perlman, A. I., & Abu Dabrh, A. M. (2020). Health and Wellness Coaching in Serving the Needs of Today's Patients: A Primer for Healthcare Professionals. Global advances in health and medicine, 9, 2164956120959274. https://doi.org/10.1177/2164956120959274

Conn, S., & Curtain, S. (2019). Health coaching as a lifestyle medicine process in primary care. Australian journal of general practice, 48(10), 677–680. https://doi.org/10.31128/AJGP-07-19-4984

Heart health and proper function circulate millions of gallons of blood to the entire body. The circulation moves:

• Oxygen
• Fuel
• Hormones
• Essential cells
• Other compounds
• Removes metabolic waste products

If the heart stops, vital functions can fail almost instantly. Family history and genetics play a role in the development of heart disease, but lifestyle choices also play a part. Heart health disease prevention focuses on:

• Weight control
• Nutritional recommendations
• Exercise
• Medications

Chiropractic treatment can help improve overall heart health.

Heart Health

If every nerve was disconnected, the heart would continue to beat. There is a small node of the heart muscle that rhythmically contracts and relaxes inherently, and sets the heartbeat pace. It can be thought of as a natural pacemaker and is called the sinoatrial node.

In an average adult, the node maintains a rhythm of around 70 beats per minute. This natural pacemaker keeps the heart working, while the nerves that accelerate and decelerate (the sympathetic and parasympathetic nerves) can affect the sinoatrial node affecting the heartbeat.

Sympathetic and Parasympathetic Nerves

The sympathetic and parasympathetic nerves are located in the thoracic and upper cervical spine. With chiropractic, any spinal misalignments, pressure, stress, and restrictions are properly addressed, and able to normalize the cardiac rhythm and heart rate. Corrective treatment of the cervical spine will also help lower blood pressure and remove any stress on the cardiovascular system. Heart and spinal health are vital, contact a local chiropractor today.

Healthy Body Composition

Aerobic Training Strengthens The Heart

Aerobic exercise will strengthen the heart, as well as, train the heart to be more efficient in circulating blood. The chamber of the heart that pumps blood to the rest of the body literally gets larger and squeezes out more blood with each pump, meaning the stroke volume gets increased.

This improves cardiac output, which is the quantity of blood pumped by the heart per minute. A strong, efficient heart is the objective to live a long and healthy life. When the heart is stronger and pumps more blood it doesn’t have to beat as much and as rapidly. Lowering the resting heart rate is associated with a reduced risk of cardiovascular disease.

Cardiac adaptations are helped with an increase in blood volume that happens with aerobic exercise training. What happens is the expanded blood volume improves the heart’s contractility/fill capacity pumping more blood per beat. The heart contracts to move blood throughout the body. By making it stronger and more efficient, the heart’s responsibilities are lightened by decreasing the different types of resistance.

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

Yang, Jian et al. “Physical Exercise Is a Potential "Medicine" for Atherosclerosis.” Advances in experimental medicine and biology vol. 999 (2017): 269-286. doi:10.1007/978-981-10-4307-9_15

Stretching out for everyday wear and tear. The body was designed for movement, mobility, and physicality. When discomfort, aches, and pain present in the neck, shoulders, back, and joints, it is often from a decrease of natural body movement. Many think that sitting still and resting is the best solution to alleviate the pain. While it is important to rest, it is the type of rest that helps the body. Sitting still with no movement is not recommended. The muscles, ligaments, and tendons need to flex and stretch out to help reduce pain and prevent injury. Safe, chiropractic-approved stretches can increase mobility and fluidity, helping the body stay flexible and loose.

Stretching Out For Everyday Wear and Tear Is Important

Whether experiencing pain or are getting ready for the day, there are many reasons why stretching is important. One, stretching is essential to optimal joint health. When muscles surrounding the joints become tight/tense, this significantly reduces mobility in the joint. Regular stretching lengthens the muscles, relaxing the joints to move without discomfort/awkwardness. Stretching optimizes blood circulation to flow smoothly through the body. Routine stretching helps reduce stress and improves energy. Other benefits include:

• Post-workout/exercise/physical activity soreness and pain relief
• Improves athletic performance
• Prevents injury/s
• Helps heal existing injuries
• Improves posture

Stretching Safe at Home

Chiropractors often recommend stretches for patients to follow to help improve their progress between appointments. If persistent pain is presenting, consult with a qualified chiropractic doctor before performing any stretches. If done incorrectly, they can exacerbate pain and cause further damage. No matter an individual's lifestyle, the wear and tear of everyday life can cause tightness, inflammation, or generalized pain. Developing a regular stretching routine can address any tense, tight, sore areas that will help keep the body pain-free.

Tailbone Stretch

Most individuals feel tailbone pain from sitting for long periods of time. Reasons for tailbone pain can result from:

• Falling backward
• Sitting in the wrong position
• Childbirth
• Hypermobility
• All can injure the tailbone and/or the surrounding muscles and tissue.

Tailbone stretching improves movement and flexibility in these muscles and tissue, maintaining the tailbone's health. One recommended stretch is the piriformis cross leg stretch.

• Lie flat on the back.
• Bring both knees toward the hips.
• Rest the right ankle across the left knee.
• Wrap both hands around the left thigh
• Pull toward the chest.
• Hold for 20-30 seconds.
• Slowly bring down both legs and return to the starting position.
• Repeat on the other side.

Wrist and Hand Stretch

For those that are constantly writing, typing, or lifting regularly, wrist and hand pain can begin to present. Stretches for the hands and wrists can:

• Increase flexibility
• Alleviate pain
• Reduce the risk of injury

The prayer stretch for the wrists and hands is specifically designed to strengthen the muscles and tendons in the wrists.

• Standing with the back straight and feet shoulder-width apart.
• Place hands together in a prayer position.
• Hands in front of the face.
• Pressing both palms together, slowly spread the elbows apart.
• Begin to lower the hands to waist height
• Stop once the hands become level with the belly button or when the stretch is felt.
• Hold the position for 10-30 seconds.
• Return to the original position.
• Repeat as needed.

Knee Stretch

When tightness or soreness presents in the knee, stretching the hamstrings can help. The hamstrings go through a great deal of wear and tear, supporting the hips and knees, maintaining mobility and flexibility.

• Standing with the back straight.
• Step forward with the left foot.
• Flex the left foot and keep the right foot flat.
• Loosen the hips and bend the right knee.
• As the right leg is bent, keep the left leg completely straight with the heel pressing into the ground.
• If maintaining balance is difficult, use a wall for support.
• Hold the position for 10-15 seconds.
• Return to starting position.
• Repeat on the other side.

Body Composition Health

The Gut's Hormones

When a meal enters the stomach and intestines, it triggers the digestive tract to release hormones that create the full feeling. These are the gut's hormones, with each having a specific set of actions and effects. Examples include PYY, GLP-1, and GIP. Gut hormones are essential because they signal the body to slow down or stop eating. Therefore, the size of a meal influences the number of gut hormones that get released. The body releases larger quantities of gut hormones in response to meals with a higher caloric density. This is because larger meals usually contain more calories. This is one reason the body feels more satisfied after a large meal. Smaller meals are less satisfying, which means an individual will want to eat again after the meal.

After eating comes the digestion and absorption of macronutrients. This is known as the postprandial state. The body is in storage mode during the postprandial state. Even though the metabolic rate increases after a meal, the contents of that meal get broken down and stored for fuel. Four hours after a meal, the body goes back to its baseline state, which primarily burns through the stored fuel. Eating frequent, small meals throughout the day means the body spends more of the day in the postprandial storage state.

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 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

Bandy, WD et al. “The effect of time and frequency of static stretching on flexibility of the hamstring muscles.” Physical therapy vol. 77,10 (1997): 1090-6. doi:10.1093/ptj/77.10.1090

Freitas, SR et al. “Stretching Effects: High-intensity & Moderate-duration vs. Low-intensity & Long-duration.” International journal of sports medicine vol. 37,3 (2016): 239-44. doi:10.1055/s-0035-1548946

Hotta, Kazuki et al. “Daily muscle stretching enhance blood flow, endothelial function, capillarity, vascular volume and connectivity in aged skeletal muscle.” The Journal of physiology vol. 596,10 (2018): 1903-1917. doi:10.1113/JP275459

le Roux, C W et al. “Attenuated peptide YY release in obese subjects is associated with reduced satiety.” Endocrinology vol. 147,1 (2006): 3-8. doi:10.1210/en.2005-0972