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Functional Medicine

Back Clinic Functional Medicine Team. Functional medicine is an evolution in the practice of medicine that better addresses the healthcare needs of the 21st century. By shifting the traditional disease-centered focus of medical practice to a more patient-centered approach, functional medicine addresses the whole person, not just an isolated set of symptoms.

Practitioners spend time with their patients, listening to their histories and looking at the interactions among genetic, environmental, and lifestyle factors that can influence long-term health and complex, chronic disease. In this way, functional medicine supports the unique expression of health and vitality for each individual.

By changing the disease-centered focus of medical practice to this patient-centered approach, our physicians are able to support the healing process by viewing health and illness as part of a cycle in which all components of the human biological system interact dynamically with the environment. This process helps to seek and identify genetic, lifestyle, and environmental factors that may shift a person’s health from illness to well-being.


Exploring Thyroid Regenerative Therapy

Exploring Thyroid Regenerative Therapy

As research increases in regenerative medicine with the potential of being able to regrow thyroid tissue, could regeneration therapy eliminate the need for patients to take thyroid replacement hormones?

Exploring Thyroid Regenerative Therapy

Thyroid Regenerative Therapy

A great hope for regenerative therapy is the ability to grow healthy organs. One of the organs being looked at is the thyroid gland. The goal is to re-grow thyroid tissue in:

  • Individuals who had to have the gland removed because of thyroid cancer.
  • Individuals who were born without a fully developed gland.

As science advances and research has expanded from laboratory and animal experiments to test tube human thyroid cell studies, the use of stem cell therapy for this purpose is not there yet, as more extensive research is needed for human consideration.

Human Research

Research on the use of thyroid regenerative therapy for thyroid disease has not published studies in which stem cell therapy has been attempted in human thyroid patients.

  • The studies that have been done were conducted in mice, and any findings of this research cannot automatically be applied to humans. (H. P. Gaide Chevronnay, et al., 2016)
  • In human thyroid tissue in test tube studies, the stimulation of cells was achieved in a way that raised the question of making cancerous transformations more likely if it were to be attempted in humans. (Davies T.F., et al., 2011)

Recent Studies

  • Current research involves advances in embryonic stem cell – ESC and induced pluripotent stem cell – iPSC. (Will Sewell, Reigh-Yi Lin. 2014)
  • ESCs, also known as pluripotent stem cells, can increase any type of cell in the body.
  • They are harvested from embryos that were produced, but not implanted, during IVF procedures.
  • iPSCs are pluripotent cells that have been developed using a reprogramming process of adult cells.
  1. Follicular cells are thyroid cells that make thyroid hormones – T4 and T3 and have been produced from the embryonic stem cells of mice.
  2. In a study published in the journal Cell Stem Cell in 2015, these cells had the ability to grow and were also able to start making thyroid hormone within two weeks. (Anita A. Kurmann, et al., 2015)
  3. After eight weeks, cells that were transplanted into mice that did not have thyroid glands had normal amounts of thyroid hormone.

New Thyroid Gland

  • Investigators at Mount Sinai Hospital induced human embryonic stem cells into thyroid cells.
  • They were looking at the possibility of creating a new-like thyroid gland in individuals who have had their thyroid surgically removed.
  • They reported their results at the 84th annual American Thyroid Association meeting. (R. Michael Tuttle, Fredric E. Wondisford. 2014)

The future looks promising for the ability to regrow thyroid tissue and eliminate thyroid replacement hormone. However, far more research is needed for this to even be considered a possibility.


Cracking the Low Thyroid Code Assessment Guide


References

Gaide Chevronnay, H. P., Janssens, V., Van Der Smissen, P., Rocca, C. J., Liao, X. H., Refetoff, S., Pierreux, C. E., Cherqui, S., & Courtoy, P. J. (2016). Hematopoietic Stem Cells Transplantation Can Normalize Thyroid Function in a Cystinosis Mouse Model. Endocrinology, 157(4), 1363–1371. doi.org/10.1210/en.2015-1762

Davies, T. F., Latif, R., Minsky, N. C., & Ma, R. (2011). Clinical review: The emerging cell biology of thyroid stem cells. The Journal of clinical endocrinology and metabolism, 96(9), 2692–2702. doi.org/10.1210/jc.2011-1047

Sewell, W., & Lin, R. Y. (2014). Generation of thyroid follicular cells from pluripotent stem cells: potential for regenerative medicine. Frontiers in endocrinology, 5, 96. doi.org/10.3389/fendo.2014.00096

Kurmann, A. A., Serra, M., Hawkins, F., Rankin, S. A., Mori, M., Astapova, I., Ullas, S., Lin, S., Bilodeau, M., Rossant, J., Jean, J. C., Ikonomou, L., Deterding, R. R., Shannon, J. M., Zorn, A. M., Hollenberg, A. N., & Kotton, D. N. (2015). Regeneration of Thyroid Function by Transplantation of Differentiated Pluripotent Stem Cells. Cell stem cell, 17(5), 527–542. doi.org/10.1016/j.stem.2015.09.004

Tuttle, R. M., & Wondisford, F. E. (2014). Welcome to the 84th annual meeting of the American Thyroid Association. Thyroid : official journal of the American Thyroid Association, 24(10), 1439–1440. doi.org/10.1089/thy.2014.0429

How a Health Coach Can Help You Reach Your Goals

How a Health Coach Can Help You Reach Your Goals

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?

How a Health Coach Can Help You Reach Your 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


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. 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. doi.org/10.31128/AJGP-07-19-4984

Unlocking The Secret Benefits of Foot Detoxing

Unlocking The Secret Benefits of Foot Detoxing

For individuals with aches and pains throughout their body, can a foot detox help bring relief?

Foot Detox For Pain Relief

Foot Detox

A foot detox involves soaking the feet in an ionic bath to help remove toxins from the body. They can also be performed using acupressure, scrubs, foot masks, and pads. Combined with eliminating toxins, detox is also believed to help enhance blood circulation and provide body pain and discomfort relief. However, current evidence is limited and there has been no evidence to support that toxins can be released from the feet using an ionic bath. However, they have been found to provide other benefits, which include:

  • Relaxation
  • Lower stress levels
  • Enhanced skin health and hydration.
  • Reduced inflammation in individuals with skin disorders.

Foot detoxes are considered generally safe, but individuals are recommended to speak to their healthcare provider.

Potential Benefits

The potential health benefits include:

  • Reduces inflammation and swelling.
  • Improves stress levels and mood.
  • Can help with weight management.
  • Can help with heart health and increased blood circulation.
  • Relieves aches and pains.
  • Balances pH levels.
  • Eliminate harmful pathogens and microorganisms.

However, most reports surrounding the benefits of foot detox are not proven by research investigating whether the health claims are scientifically accurate. One study in 2012 found that foot detoxes did not produce the intended results and could not help remove toxins from the body. (Deborah A. Kennedy, et al., 2012) Other research surrounding foot baths and massages showed that they could help reduce symptoms of mood disorders like schizophrenia because of the relaxing effect they produce. (Kazuko Kito, Keiko Suzuki. 2016)

Ways Toxins are Removed From the Body

Toxins are filtered out of the body in a variety of ways. Breathing out expels carbon dioxide from the body. Another way is through the body’s natural processes. The body has organs and other systems to filter out and release toxins.

  • Specific organs, such as the liver, kidneys, and lymph nodes, filter and remove harmful and unneeded substances. (UW Integrative Health. 2021)
  • The health claims surrounding toxin removal through the feet are currently insubstantial because no evidence supports the effectiveness and the anecdotal evidence is not based on science.
  • Water tested after foot detoxes did not detect any toxins. (Deborah A. Kennedy, et al., 2012)

Types

Foot detoxes can be an enjoyable experience that can help relieve sore feet, relax the body, and offer relief for certain foot ailments. They could be an excellent addition to a self-care routine. Some of the most commonly used natural foot detoxes include the following.

Epsom Salt Foot Bath

Apple Cider Vinegar

  • Apple cider vinegar foot baths are made by diluting 1 cup of vinegar in warm water and soaking the feet for 20–30 minutes.
  • There is limited research available to confirm the health claims.
  • The studies that have been done have found the reverse effect, that bathing the feet in apple cider vinegar and water can irritate the skin. (Lydia A Luu, et al., 2021)

Baking Soda and Sea Salt

Sea salt combined with baking soda dissolved in a bath and soak the feet for up to 30 minutes. While research is limited, some evidence supports the health benefits associated with sea salt that include: (Ehrhardt Proksch, et al., 2005)

  • Enhances skin hydration.
  • Improve skin barrier function. (Kanwar A. J. 2018)
  • Reduces inflammation in skin conditions, like atopic dermatitis.

Foot baths should be avoided for the following:

  • There are open sores on the feet that could be irritated by salt and other foot bath ingredients.
  • Individuals with a pacemaker or any electrical body implant.
  • Pregnant women.
  • Consult a healthcare provider before trying any new health protocols.

Foot Orthotics Benefits


References

Kennedy, D. A., Cooley, K., Einarson, T. R., & Seely, D. (2012). Objective assessment of an ionic footbath (IonCleanse): testing its ability to remove potentially toxic elements from the body. Journal of environmental and public health, 2012, 258968. doi.org/10.1155/2012/258968

Kito, K., & Suzuki, K. (2016). Research on the Effect of the Foot Bath and Foot Massage on Residual Schizophrenia Patients. Archives of psychiatric nursing, 30(3), 375–381. doi.org/10.1016/j.apnu.2016.01.002

UW Integrative Health. Improving your health by removing toxins from your body.

Akyuz Ozdemir, F., & Can, G. (2021). The effect of warm salt water foot bath on the management of chemotherapy-induced fatigue. European journal of oncology nursing: the official journal of European Oncology Nursing Society, 52, 101954. doi.org/10.1016/j.ejon.2021.101954

Vakilinia, S. R., Vaghasloo, M. A., Aliasl, F., Mohammadbeigi, A., Bitarafan, B., Etripoor, G., & Asghari, M. (2020). Evaluation of the efficacy of warm salt water foot-bath on patients with painful diabetic peripheral neuropathy: A randomized clinical trial. Complementary therapies in medicine, 49, 102325. doi.org/10.1016/j.ctim.2020.102325

Luu, L. A., Flowers, R. H., Gao, Y., Wu, M., Gasperino, S., Kellams, A. L., Preston, D. C., Zlotoff, B. J., Wisniewski, J. A., & Zeichner, S. L. (2021). Apple cider vinegar soaks do not alter the skin bacterial microbiome in atopic dermatitis. PloS one, 16(6), e0252272. doi.org/10.1371/journal.pone.0252272

Proksch, E., Nissen, H. P., Bremgartner, M., & Urquhart, C. (2005). Bathing in a magnesium-rich Dead Sea salt solution improves skin barrier function, enhances skin hydration, and reduces inflammation in atopic dry skin. International journal of dermatology, 44(2), 151–157. doi.org/10.1111/j.1365-4632.2005.02079.x

Kanwar A. J. (2018). Skin barrier function. The Indian Journal of Medical Research, 147(1), 117–118. doi.org/10.4103/0971-5916.232013

Maintaining Gut Flora Balance

Maintaining Gut Flora Balance

For individuals with stomach issues, can maintaining gut flora balance promote and improve gut health?

Maintaining Gut Flora Balance

Gut Flora Balance

Maintaining gut flora balance is part of optimal digestive health. Gut microbiota, gut microbiome, or gut flora, are the microorganisms, including bacteria, archaea, fungi, and viruses that live in the digestive tract. The type and amount of bacteria present depend on their location in the body which could be the small intestine and colon. This is the storage housing for waste/stool, and the colon comprises hundreds of different types of bacteria, which have specific jobs and functions.

Unhealthy Flora

The more common pathogens are bacteria that can cause illness if left unchecked, including germs like streptococcus/strep throat or E. coli/urinary tract infections and diarrhea. Other common germs found in the colon include: (Elizabeth Thursby, Nathalie Juge. 2017)

Clostridioides Difficile

  • C. diff overgrowth can cause watery foul-smelling stools daily, and abdominal pain and tenderness.

Enterococcus Faecalis

  • Enterococcus faecalis is a cause of post-surgical abdominal and urinary tract infections.

Escherichia Coli

  • E. coli is the most common cause of diarrhea in adults.
  • This bacteria is present in almost every healthy adult’s colon.

Klebsiella

  • Klebsiella overgrowth is associated with a Western diet that consists of various meat and animal products.

Bacteroides

  • Bacteroide overgrowth is associated with colitis, which causes painful inflammation of the colon.

Healthy Flora

Healthy bacteria like Bifidobacteria and Lactobacillus, help maintain gut flora balance and keep the unhealthy bacteria in check. Without healthy flora, the entire colon can become overrun by bad flora, which can result in symptoms like diarrhea and/or illness. (Yu-Jie Zhang, et al., 2015) These protective, microscopic germs have important functions that include:

  • Assisting with vitamin synthesis – vitamins B and K in the small intestine.
  • Increases immune system function.
  • Maintaining regular bowel movements.
  • Maintaining a clean colon naturally without the need for colon cleansers.
  • Destroying the unhealthy bacteria.
  • Preventing unhealthy bacteria overgrowth.
  • Breaking up gas bubbles from food fermentation.

Bacterial Dismantling

Whether labeled as healthy bacteria or unhealthy, they are both single-celled organisms that can be destroyed quite easily. Sometimes, it is necessary, like when having to take antibiotics to kill a strep throat infection. However, the antibiotics also kill the beneficial bacteria, which can lead to compounding problems that can include: (Mi Young Yoon, Sang Sun Yoon. 2018)

  • Bowel irregularity – diarrhea and constipation.
  • Yeast overgrowth – can cause itching, burning around the anus and lead to vaginal and oral yeast infections.
  • Dysbiosis – the technical name for a lack of healthy bacteria or a bacterial imbalance.
  • Complications for individuals suffering from irritable bowel syndrome.

There are different ways to destroy bacteria including.

  • Individuals who need to take antibiotics to cure an infection. (Eamonn M M Quigley. 2013)
  • Chronic laxative use.
  • Fiber supplementation overuse.
  • Prolonged diarrhea – can flush out the bad and good bacteria.
  • Stress
  • Completing a bowel prep, like those required for a colonoscopy.

Diagnosing Gut Flora Issues

Many times, problems with gut flora will correct themselves, and no action is required. However, individuals facing chronic bowel problems, like colitis or inflammatory bowel disease, may require medical intervention of their colon’s bacteria.

  • Comprehensive Digestive Stool Analysis/CDSA is a stool test that checks what type and amount of bacteria are present, nutrient absorption rates/digestion speed, and how well food is digested.
  • If there is a significant difference in the proportion of unhealthy versus beneficial bacteria, a healthcare provider may suggest taking a probiotic or a live microbial supplement to help repopulate and maintain gut flora balance.

Gut Dysfunction


References

Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. The Biochemical journal, 474(11), 1823–1836. doi.org/10.1042/BCJ20160510

Zhang, Y. J., Li, S., Gan, R. Y., Zhou, T., Xu, D. P., & Li, H. B. (2015). Impacts of gut bacteria on human health and diseases. International journal of molecular sciences, 16(4), 7493–7519. doi.org/10.3390/ijms16047493

Yoon, M. Y., & Yoon, S. S. (2018). Disruption of the Gut Ecosystem by Antibiotics. Yonsei medical journal, 59(1), 4–12. doi.org/10.3349/ymj.2018.59.1.4

Quigley E. M. (2013). Gut bacteria in health and disease. Gastroenterology & hepatology, 9(9), 560–569.

Bananas and Stomach Pain

Bananas and Stomach Pain

Should individuals with existing gastrointestinal problems eat bananas?

Bananas and Stomach Pain

Bananas

  • Bananas can be easy to digest and are often recommended for nausea and diarrhea, however, not everyone can tolerate them. (MedlinePlus. 2021)
  • Bananas are high in fructose, sorbitol, and soluble fiber, which makes them a common trigger for gastrointestinal problems.
  • Additionally, individuals not used to eating a high-fiber diet may find it helpful to gradually increase fiber and drink more water to alleviate unpleasant symptoms.
  • If there is a suspicion of intolerance, IBS, or malabsorption, it is recommended to speak with a healthcare provider for an evaluation.
  • Bananas can make the stomach hurt due to:
  • Irritable bowel syndrome (IBS)
  • Cramping
  • Gas
  • Bloating
  • Other gastrointestinal (GI) problems.
  • Individuals can experience stomach discomfort if there is a fructose intolerance or a rare banana allergy.

Stomach Pain

  • Bananas are used to replenish potassium and other essential nutrients lost from vomiting or diarrhea.
  • Some individuals can experience bloating and gas after eating them.
  • One reason is because of their soluble fiber content.
  • Soluble fiber dissolves in water and is more readily fermented in the colon than insoluble fiber.
  • This can lead to gas and bloating. (Jackson Siegelbaum Gastroenterology. 2018)
  • Bananas also contain sorbitol – a naturally occurring sugar that acts as a laxative and can cause gas, bloating, and diarrhea when consumed in large amounts. (U.S. Food and Drug Administration. 2023)

Irritable Bowel Syndrome – IBS

  • Bananas can be a common trigger food for individuals with IBS.
  • This is because as bananas break down in the stomach, they can generate excess gas. (Bernadette Capili, et al., 2016)
  • Bananas are also high in fructose/simple sugar especially when they have overripened.
  • Individuals who have IBS are advised to avoid bananas because they can trigger many of the same side effects as undigested lactose/sugar in milk. (Johns Hopkins Medicine. 2023)
  • Ripe bananas are considered to be high in FODMAPSfermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
  • Individuals following a low FODMAP diet to manage IBS may want to avoid or limit consumption.
  • Unripe bananas are considered to be low-FODMAP food. (Monash University. 2019)

Allergy

  • Banana allergies are rare and affect less than 1.2% of the global population.
  • Many individuals with a banana allergy are also allergic to pollen or latex because of similar protein structures. (Dayıoğlu A, et al., 2020)
  • An individual with a banana allergy may experience wheezing, narrowing of the throat, or hives within minutes of eating.
  • They can also experience nausea, abdominal pain, vomiting, and diarrhea. (Family Medicine Austin. 2021)

Fructose Intolerance

  • An individual with fructose intolerance has difficulty digesting fructose.
  • Individuals with this intolerance should restrict or limit fructose. (UW School of Medicine and Public Health. 2019)
  • Fructose malabsorption is when the body cannot digest or absorb fructose correctly. This causes bloating gas and abdominal discomfort.
  • Hereditary fructose intolerance is very rare. It happens when the liver cannot assist in the breakdown of fructose.
  • This condition often causes more severe symptoms and requires additional treatment besides removing fructose from an individual’s diet. (UW School of Medicine and Public Health. 2019)
  • Most can tolerate small amounts of fructose found in fruits like bananas.
  • There is often more difficulty tolerating large fructose amounts found in honey and high fructose corn syrup. (UW School of Medicine and Public Health. 2019)

Prevent GI Symptoms

  • If experiencing gas, bloating, or abdominal discomfort after eating bananas, consider limiting the portion size.
  • For example, instead of eating one or more bananas a day, try eating half of a banana to see if symptoms resolve.
  • Alternatively, if there is a belief that there is fructose malabsorption, try temporarily removing all high-fructose foods.
  • If the body begins to feel better, slowly add foods that contain fructose.
  • This can help you pinpoint the foods that are causing the problem. (UW School of Medicine and Public Health. 2019)
  • If you’re eating bananas that are too green or unripe, you may also experience stomach discomfort.
  • Unripened bananas contain high amounts of resistant starch. In large quantities, this can cause mild symptoms like gas and bloating. (Jennifer M Erickson, et al., 2018)
  • Resistant starch ferments slowly, so it usually does not cause as much gas as other fiber types. (The Johns Hopkins Guide to Diabetes. 2020)
  • Ripe or cooked bananas have less starch and more simple sugars, making them easier to digest. (University of Hawaii. 2006)
  • Drinking more water and gradually increasing fiber intake can also reduce GI side effects. (The Johns Hopkins Guide to Diabetes. 2020)

Gut Dysfunction


References

MedlinePlus. Bananas and nausea.

Jackson Siegelbaum Gastroenterology. Colon gas and flatus prevention.

U.S. Food and Drug Administration. Sorbitol.

Capili, B., Anastasi, J. K., & Chang, M. (2016). Addressing the Role of Food in Irritable Bowel Syndrome Symptom Management. The journal for nurse practitioners: JNP, 12(5), 324–329. doi.org/10.1016/j.nurpra.2015.12.007

Johns Hopkins Medicine. 5 foods to avoid if you have IBS.

Monash University. Bananas re-tested.

Dayıoğlu A, Akgiray S, Nacaroğlu HT, Bahçeci Erdem S. The clinical spectrum of reactions due to banana allergy. BMB. 2020;5(2):60-63. doi: 10.4274/BMB.galenos.2020.04.013

Family Medicine Austin. Banana allergy.

UW School of Medicine and Public Health. Fructose-restricted diet.

Erickson, J. M., Carlson, J. L., Stewart, M. L., & Slavin, J. L. (2018). The Fermentability of Novel Type-4 Resistant Starches in In Vitro System. Foods (Basel, Switzerland), 7(2), 18. doi.org/10.3390/foods7020018

The Johns Hopkins Guide to Diabetes. What is resistant starch?

The University of Hawaii. Cooking banana.

What Makes A Healthy Life?

What Makes A Healthy Life?

While a healthy, sustainable lifestyle for one individual may not be the best option for another, can experts point out signs of a healthy life?

What Makes A Healthy Life?

Healthy Life

Being or living a healthy life is a phrase that can be confusing. Researchers examine some major areas of concern with constant imagery like social media’s role in shaping what behaviors people consider important to reach a physical fitness/health goal. These behaviors prioritize physical appearance and are often linked with negative psychological effects and worsening physical health outcomes. (Binder A, et al., 2021) Studies routinely show that someone’s body shape is not a good indicator of how healthy they really are. (Uhlmann LR, et al., 2018)

Living a healthy life is a multi-faceted endeavor that requires maintaining a balance. New research has shown that “adhering to both quality diet and sufficient physical activity is important for optimally reducing the risk of mortality from all causes, CVD and PDAR cancers.” (Ding D, et al., 2022) Individuals do not need to make extreme changes to these areas of their lifestyle. Studies show that making small adjustments, little by little, prepares the individual to develop long-term sustainable habits. (Adhikari P, Gollub E. 2021)

Nutritional Health

Too much salt, sugar, and saturated fat increases the risk of diseases like diabetes, heart disease, and stroke. (National Institutes of Health, 2017) It can be easy to overlook balanced nutrition and it is not all about what should be restricted and avoided. It is about making sure the body gets the proper amount of nutrient-rich foods essential to overall health. Examples include:

  • Deficiency of nutrients like magnesium, calcium, and vitamins A, C, D, E, and K are with sleep problems. (Ikonte CJ, et al., 2019)
  • Not acquiring enough protein can lead to slowed metabolism and weight gain. (Pezeshki A, et al., 2016)
  • Healthy fats are essential to protect against heart disease and can help maintain high energy levels. (Gammone MA, et al., 2018)
  • Research has found that depression and nutrition are linked.
  • Incorporating a diet like the Mediterranean has been associated with a reduced risk of depression symptoms. (Oddo VM, et al., 2022)

Physical Activity

Regular physical activity helps with weight management, reduces the risk of chronic diseases, maintains healthy bones and joints, and contributes to positive mental health and mood.

  • The Centers for Disease Control and Prevention estimates around 60 percent of the population does not get enough daily physical activity. (Surgeon General Report, CDC. 1999)
  • According to the research, individuals don’t exercise for consistent reasons that include: not having enough time, no access to resources, and being too tired to work out. (Yen Sin Koh, et al., 2022)
  • Studies show that going on a brisk 10-minute daily walk can extend lifespan. (Pedro F Saint-Maurice, et al., 2022)
  • Increasing the heart rate for only 12 minutes a day can protect the cardiovascular system. (Matthew Nayor, et al., 2020)

Signs

A few signs that an individual is healthy.

Stable Energy Levels

  • Having energy throughout the day is a sign you’re getting high-quality sleep.
  • Energy levels can also offer clues on nutritional intake, particularly of fats, carbohydrates, and proteins. (Yohannes Adama Melaku, et al., 2019)
  • The right combination of macronutrients can be different for everyone, especially depending on factors like age, job, medical history, and physical activity.
  • Paying attention to energy levels at different times of the day can help guide fitness and health goals.

Can Handle Stress Healthily

  • Stress is a part of life.
  • Research says it can even be beneficial when it is approached in a healthy way. (Jeremy P Jamieson, et al., 2021)
  • One sign that the mind and body are dealing with stress well is the ability to set boundaries.
  • Setting boundaries shows recognition and priority for their needs.
  • This could be boundaries for respect of thoughts and ideas, physical space, emotional needs, the time spent on certain things, sex life, and material possessions.

Fresh Breath

  • The mouth can show what is going on as far as the health of the body.
  • Poor oral hygiene can lead to a buildup of bacteria that can spread throughout the respiratory and digestive tracts.
  • Chronic bad breath is a common sign of poor oral health.
  • Studies suggest that increased bacteria entering the body can lower immune system response and increase the development of general health problems. (NIH. 2018)

Time to Change

Signs that the mind and body are not healthy include:

  • Always sick or feel as if you’re coming down with something.
  • The stomach is constantly feeling like it is bloated, backed up, or dealing with acid reflux or indigestion.
  • Digestion problems caused by stress.
  • Minor physical activities cause major fatigue.
  • Increased irritability
  • Difficulty falling asleep, staying asleep, and insomnia. (Filippo Vernia, et al., 2021)

The human body, organs, and tissues are complex structures, and the signals they transmit about underlying issues can be subtle which individuals tend to not notice until the little problems become major ones. It’s important to look at life habits and be honest about changes that may need to be implemented to improve health, lessen the risk of chronic health conditions, and improve quality of life.


Multidisciplinary Evaluations and Treatment


References

Binder, A., Noetzel, S., Spielvogel, I., & Matthes, J. (2021). “Context, Please?” The Effects of Appearance- and Health-Frames and Media Context on Body-Related Outcomes. Frontiers in public health, 9, 637354. doi.org/10.3389/fpubh.2021.637354

Uhlmann, L. R., Donovan, C. L., Zimmer-Gembeck, M. J., Bell, H. S., & Ramme, R. A. (2018). The fit beauty ideal: A healthy alternative to thinness or a wolf in sheep’s clothing? Body image, 25, 23–30. doi.org/10.1016/j.bodyim.2018.01.005

Ding, D., Van Buskirk, J., Nguyen, B., Stamatakis, E., Elbarbary, M., Veronese, N., Clare, P. J., Lee, I. M., Ekelund, U., & Fontana, L. (2022). Physical activity, diet quality and all-cause cardiovascular disease and cancer mortality: a prospective study of 346 627 UK Biobank participants. British Journal of sports medicine, bj sports-2021-105195. Advanced online publication. doi.org/10.1136/bjsports-2021-105195

Adhikari, P., & Gollub, E. (2021). Evaluation of the Small Changes, Healthy Habits Pilot Program: Its Influence on Healthy Eating and Physical Activity Behaviors of Adults in Louisiana. European journal of investigation in health, psychology, and education, 11(1), 251–262. doi.org/10.3390/ejihpe11010019

How dietary factors influence disease risk. National Institutes of Health (NIH)

Ikonte, C. J., Mun, J. G., Reider, C. A., Grant, R. W., & Mitmesser, S. H. (2019). Micronutrient Inadequacy in Short Sleep: Analysis of the NHANES 2005-2016. Nutrients, 11(10), 2335. doi.org/10.3390/nu11102335

Pezeshki, A., Zapata, R. C., Singh, A., Yee, N. J., & Chelikani, P. K. (2016). Low protein diets produce divergent effects on energy balance. Scientific reports, 6, 25145. doi.org/10.1038/srep25145

Gammone, M. A., Riccioni, G., Parrinello, G., & D’Orazio, N. (2018). Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients, 11(1), 46. doi.org/10.3390/nu11010046

Oddo, V. M., Welke, L., McLeod, A., Pezley, L., Xia, Y., Maki, P., Koenig, M. D., Kominiarek, M. A., Langenecker, S., & Tussing-Humphreys, L. (2022). Adherence to a Mediterranean Diet Is Associated with Lower Depressive Symptoms among U.S. Adults. Nutrients, 14(2), 278. doi.org/10.3390/nu14020278

Adults, Surgeon General Report, CDC.

Koh, Y. S., Asharani, P. V., Devi, F., Roystonn, K., Wang, P., Vaingankar, J. A., Abdin, E., Sum, C. F., Lee, E. S., Müller-Riemenschneider, F., Chong, S. A., & Subramaniam, M. (2022). A cross-sectional study on the perceived barriers to physical activity and their associations with domain-specific physical activity and sedentary behavior. BMC public health, 22(1), 1051. doi.org/10.1186/s12889-022-13431-2

Saint-Maurice, P. F., Graubard, B. I., Troiano, R. P., Berrigan, D., Galuska, D. A., Fulton, J. E., & Matthews, C. E. (2022). Estimated Number of Deaths Prevented Through Increased Physical Activity Among US Adults. JAMA internal medicine, 182(3), 349–352. doi.org/10.1001/jamainternmed.2021.7755

Nayor, M., Shah, R. V., Miller, P. E., Blodgett, J. B., Tanguay, M., Pico, A. R., Murthy, V. L., Malhotra, R., Houstis, N. E., Deik, A., Pierce, K. A., Bullock, K., Dailey, L., Velagaleti, R. S., Moore, S. A., Ho, J. E., Baggish, A. L., Clish, C. B., Larson, M. G., Vasan, R. S., … Lewis, G. D. (2020). Metabolic Architecture of Acute Exercise Response in Middle-Aged Adults in the Community. Circulation, 142(20), 1905–1924. doi.org/10.1161/CIRCULATIONAHA.120.050281

Melaku, Y. A., Reynolds, A. C., Gill, T. K., Appleton, S., & Adams, R. (2019). Association between Macronutrient Intake and Excessive Daytime Sleepiness: An Iso-Caloric Substitution Analysis from the North West Adelaide Health Study. Nutrients, 11(10), 2374. doi.org/10.3390/nu11102374

Jamieson, J. P., Black, A. E., Pelaia, L. E., Gravelding, H., Gordils, J., & Reis, H. T. (2022). Reappraising stress arousal improves affective, neuroendocrine, and academic performance outcomes in community college classrooms. Journal of experimental psychology. General, 151(1), 197–212. doi.org/10.1037/xge0000893

Smelling Sickness, Body Odor May Be A Sign of Disease. NIH, News in Health.newsinhealth.nih.gov/2018/09/smelling-sickness

Vernia, F., Di Ruscio, M., Ciccone, A., Viscido, A., Frieri, G., Stefanelli, G., & Latella, G. (2021). Sleep disorders related to nutrition and digestive diseases: a neglected clinical condition. International journal of medical sciences, 18(3), 593–603. doi.org/10.7150/ijms.45512

Food Condiments and Overall Health

Food Condiments and Overall Health

For individuals, does knowing about food condiments nutritional values help with overall health?

Food Condiments and Overall Health

Food Condiments

Condiment options go beyond the standard mayonnaise, ketchup, and mustard. Today there are various options to use as toppers, to marinate, tenderize, increase flavor, and add an appeal to the dish. Most condiments don’t provide much nutrition, but some do contain healthy ingredients like herbs, spices, ​heart-healthy fats, and antioxidants.

Healthy

The food condiments that are made the healthiest are those that are low in calories and unhealthy fat and they are made with less or no processed additives and quality ingredients that provide health benefits.

Pico de Gallo

  • This is a low-calorie, low-fat, nutrient-dense salsa that can zest up any meal.
  • It is made with tomatoes, onions, jalapeños, and lime.
  • Easily make your own to control sodium levels.
  • Top salads, vegetables, or protein with the salsa to add flavor.
  • Use as a dip for fresh raw vegetables as a snack.

Mustard

  • Mustard is a very low-calorie – 5 calories in 1 teaspoon, low-carbohydrate, and fat-free condiment that can increase the flavor of food by adding a sweet, sour, or spicy kick.
  • Most traditional mustards – yellow and spicy – are made with mustard seed, distilled vinegar, garlic powder, onion powder, salt, spices, and turmeric.
  • This means that mustard contains little or insignificant calories, fat, protein, and carbohydrate in one serving.
  • Studies have shown that turmeric can provide health benefits from a compound called curcumin.
  • Preclinical studies suggest that curcumin can act as an antioxidant and has anti-inflammatory, anticancer, and neuroprotective properties. (Abrahams S, et al., 2019)
  • Flavored mustards, like ​honey flavor, can contain added sugars, therefore, it is recommended to read the label before eating.
  • According to the USDA, 1 teaspoon of spicy mustard contains 5 calories, 60mg sodium, and no fat, carbohydrates, fiber, protein, or sugar. (FoodData Central. U.S. Department of Agriculture. 2021)

Vinegar

  • Balsamic, red or white wine or apple cider vinegar can be used on side dishes, salads, sandwiches, and to marinate.
  • This condiment ranges from 0 calories to 10 calories per tablespoon and contains no sodium.
  • Studies have shown that apple cider vinegar can reduce fasting blood sugar in individuals at risk for type 2 diabetes. (Johnston CS, Quagliano S, White S. 2013)

Hot Sauce

  • Hot sauce is made from red chili peppers.
  • Top eggs, vegetables, or whole grains with a few dashes.
  • Studies suggest that adding spice can help satisfy hunger, help curb appetite and possibly speed up metabolism. (Emily Siebert, et al., 2022)
  • Read labels as sauces can contain added sugars.

Ketchup

  • Because of its carbohydrate and sugar content, ketchup is a condiment that needs to be portion-controlled, especially for individuals with diabetes who are following a modified nutritional plan.
  • Ketchup contains 17 calories, 5 grams of sugar, and 4 grams of carbohydrates in one tablespoon. (FoodData Central. U.S. Department of Agriculture. 2020)
  • Individuals are recommended to stick to one portion and choose a ketchup that is not made with high fructose corn syrup.

Unhealthy

Unhealthy food condiments are high in calories, sodium, fat, and/or sugar in a single serving.

Creamy Salad Dressing

Mayonnaise

  • Mayonnaise can be extremely high in calories for a small portion.
  • Despite being made from whole ingredients like egg yolks, olive oil, and vinegar,
  • One tablespoon is 94 calories and 10 grams of fat. (FoodData Central. U.S. Department of Agriculture. 2020)
  • Although much of the fat is unsaturated/healthy type, it can be hard to portion control this food condiment, which can result in excess calorie intake.

Barbecue Sauce

  • Barbecue sauce is moderate in calories, around 60 in two tablespoons, but it can contain a large amount of sodium and sugar.
  • Most brands can contain 10 to 13 grams of sugar/equivalent to 3 teaspoons and 280 to 350 milligrams of sodium.
  • The recommended serving size is two tablespoons.
  • Individuals trying to watch calorie and sugar intake are recommended to stick to one serving.

Sour Cream

  • Sour cream contains 60 calories and 6 grams of fat in two tablespoons.
  • About half of the fat in sour cream is saturated. (FoodData Central. U.S. Department of Agriculture. 2020)
  • Regularly consuming saturated fat has been linked with heart disease, high cholesterol, and diabetes.
  • A healthy substitute for sour cream can be a tablespoon or two of low-fat or non-fat plain Greek yogurt.

Regardless of the healthy or non-healthy food condiments, it is recommended not to drown the food in them and stick to the recommended serving sizes.


Benefits of Healthy Diet and Chiropractic Care


References

Abrahams, S., Haylett, W. L., Johnson, G., Carr, J. A., & Bardien, S. (2019). Antioxidant effects of curcumin in models of neurodegeneration, aging, oxidative and nitrosative stress: A review. Neuroscience, 406, 1–21. doi.org/10.1016/j.neuroscience.2019.02.020

Spicy brown mustard. FoodData Central. U.S. Department of Agriculture.

Johnston CS, Quagliano S, White S. Vinegar ingestion at mealtime reduced fasting blood glucose concentrations in healthy adults at risk for type 2 diabetes. J Funct Foods. 2013;5(4):2007-2011. doi:10.1016/j.jff.2013.08.003

Siebert, E., Lee, S. Y., & Prescott, M. P. (2022). Chili pepper preference development and its impact on dietary intake: A narrative review. Frontiers in nutrition, 9, 1039207. doi.org/10.3389/fnut.2022.1039207

Ketchup. FoodData Central. U.S. Department of Agriculture.

Caesar dressing. FoodData Central. U.S. Department of Agriculture.

Vinaigrette. FoodData Central. U.S. Department of Agriculture.

Mayonnaise. FoodData Central. U.S. Department of Agriculture.

Sour cream, regular. FoodData Central. U.S. Department of Agriculture.