Health

Health: The level of functional and metabolic efficiency of a living organism. In humans it is the ability of individuals or communities to adapt and self-manage when facing physical, mental, psychological and social changes in an environment. Dr.Alex Jimenez D.C.,C.C.S.T, a clinical pain doctor who uses cutting-edge therapies and rehabilitation procedures focused on total health, strength training and complete conditioning. We take a global functional fitness treatment approach in order to regain complete functional health. Dr. Jimenez presents articles both from his own experience and from a variety of sources that pertain to a healthy lifestyle or general health issues. I have spent over 30+ years researching and testing methods with thousands of patients and understand what truly works. We strive to create fitness and better the body through researched methods and total health programs. These programs and methods are natural, and use the body’s own ability to achieve goals of improvement, rather than introducing harmful chemicals, controversial hormone replacement, surgery, or addictive drugs. We want you to live a life that is fulfilled with more energy, positive attitude, better sleep, less pain, proper body weight and educated on how to maintain this way of life. For Answers to any questions you may have please call Dr. Jimenez at 915-850-0900

Putting Magnesium on the Menu

by Dr. Alex Jimenez D.C.,C.C.S.T | Nov 20, 2019 | Functional Medicine, Health, Nutrition, Wellness

Do you feel:

Crave sweets during the day?
Shaky, jittery, or have tremors?
Fatigue after meals?
Crave salt?
Afternoon headaches?

If you are experiencing any of these situations, then you might have a magnesium deficiency.

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

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

Magnesium and Glucose Levels

Magnesium is required for several enzymes in glycolysis, which is the first process in glucose metabolism in the body, and it may explain why it is such an essential factor for blood sugar regulation in the body. Epidemiological evidence indicates that magnesium intake is inversely correlated with the risk of type 2 diabetes. Studies have shown that higher magnesium intakes may help reduce the risk of type 2 diabetes as much as 17%, and 48% of people with type 2 diabetes may have hypomagnesemia.

The inverse correlations have been observed between circulating magnesium levels, fasting blood glucose, and insulin level. There is even a response to an OGTT (oral glucose tolerance test) for those with type 2 diabetes. Research shows that higher magnesium intakes are also associated with reducing the risk for cardiovascular mortality, particularly in women as it is estimated that 100 mg/day increase in dietary magnesium may confer as much as 25% reduction in the risk of cardiovascular mortality. Researchers have called subclinical magnesium deficiency “principal dicer of cardiovascular disease and a public health crisis,” so naturopathic practitioners suggesting adding magnesium-rich foods to a person’s diet is beneficial to prevent magnesium deficiency from happening.

Magnesium and Mental Health

In regards to mental health, evidence has suggested that magnesium deficiency may play a role in the etiology of depression and that high-dose supplementation of magnesium may improve this condition. Studies found that other issues that have responded favorably to magnesium supplementation include irritability, insomnia, postpartum depression, and substance abuse in the body. There is some suggestive but inconclusive evidence that indicates that magnesium supplementation may be beneficial for individuals with mild anxiety and possibly owing to its role as a natural relaxing agent.

Magnesium and Osteoporosis

For osteoporosis, calcium gets all the attention when it comes to bone mineral density; however, magnesium is an essential component for the physical structure of bone density as well. There is about 60% of the body’s magnesium stored in the bones, and considering the high prevalence of suboptimal magnesium intake in North America, the concurrent high prevalence of osteoporosis is unsurprising. Concerning bone health, low magnesium status may interfere with the efficacy of vitamin D supplementation. In the Journal of the American Osteopathic Association, a review was covered in which researchers affirmed that vitamin D could not be metabolized without the sufficient levels of magnesium.

Adding Magnesium-rich Food To Your Feast

With Thanksgiving coming around the corner, there is a way to bring magnesium to the holiday table. The good news is that this crucial mineral fits perfectly into Thanksgiving entertainment. People can serve mixed nuts as part of appetizers or hors d’oeuvres while their guests are socializing. Mixed nuts can provide a substantial amount of magnesium. They can be an excellent addition to turkey stuffing/dressing or a whole grain salad, which can provide even more magnesium that the body needs. Serving leafy greens like chard and spinach are reliable sources of magnesium, as well as certain beans like black beans and kidney beans are filled with magnesium.

Since nuts, seeds, and beans are high in phytic acid, which is a compound that binds to the minerals. So in order to increase the bioavailability of magnesium in these foods, soaking nuts, seeds, and beans is a traditional preparation method to neutralize some of this problematic molecule.

For dessert, adding chocolate is an excellent way to get magnesium in the body. Since the cocoa powder is a rich source of magnesium, research has been speculating that the chocolate cravings might be the body’s way of crying for magnesium. Not to mention, when foods are much higher in magnesium, they are not the usual subjects for intense cravings like chocolate.

“So for Thanksgiving, adding magnesium-rich foods can help cut back the sodium and carb intake of the holiday feast can be beneficial to your body to function correctly and good for your health.”-Dr. Alex Jimenez D.C., C.C.S.T. Insight

Conclusion

Magnesium is an excellent and beneficial nutrient for anyone to add to their Thanksgiving dinner. The nutrient plays many roles in the body like regulating blood sugar, improving mental health as a natural relaxing agent, and preventing osteoporosis from occurring. Adding this nutrient and some products can help the body metabolize and stable the blood sugar levels to their normal range for beneficial results.

The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. 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. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

References:

Boyle, Neil Bernard, et al. “The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review.” Nutrients, MDPI, 26 Apr. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/.

Bruinsma, K, and DL Taren. “Chocolate: Food or Drug?” Journal of the American Dietetic Association, U.S. National Library of Medicine, Oct. 1999, www.ncbi.nlm.nih.gov/pubmed/10524390.

Castiglioni, Sara, et al. “Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions.” Nutrients, MDPI, 31 July 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3775240/.

DiNicolantonio, James J, et al. “Subclinical Magnesium Deficiency: a Principal Driver of Cardiovascular Disease and a Public Health Crisis.” Open Heart, BMJ Publishing Group, 13 Jan. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/.

Eby, George A, and Karen L Eby. “Rapid Recovery from Major Depression Using Magnesium Treatment.” Medical Hypotheses, U.S. National Library of Medicine, 2006, www.ncbi.nlm.nih.gov/pubmed/16542786.

Fang, Xin, et al. “Dose-Response Relationship between Dietary Magnesium Intake and Cardiovascular Mortality: A Systematic Review and Dose-Based Meta-Regression Analysis of Prospective Studies.” Journal of Trace Elements in Medicine and Biology: Organ of the Society for Minerals and Trace Elements (GMS), U.S. National Library of Medicine, Dec. 2016, www.ncbi.nlm.nih.gov/pubmed/27053099.

Fang, Xin, et al. “Dose-Response Relationship between Dietary Magnesium Intake and Risk of Type 2 Diabetes Mellitus: A Systematic Review and Meta-Regression Analysis of Prospective Cohort Studies.” Nutrients, MDPI, 19 Nov. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5133122/.

Higdon, Jane. “Magnesium.” Linus Pauling Institute, 14 Oct. 2019, lpi.oregonstate.edu/mic/minerals/magnesium#structural-roles.

Serefko, Anna, et al. “Magnesium and Depression.” Magnesium Research, U.S. National Library of Medicine, 1 Mar. 2016, www.ncbi.nlm.nih.gov/pubmed/27910808.

Spiga, Rosangela, et al. “Are Circulating Mg2+ Levels Associated with Glucose Tolerance Profiles and Incident Type 2 Diabetes?” Nutrients, U.S. National Library of Medicine, 14 Oct. 2019, www.ncbi.nlm.nih.gov/pubmed/31615167.

Team, DFH. “Preparing Beans and Legumes – What to Know.” Designs for Health, 9 Oct. 2018, blog.designsforhealth.com/preparing-beans-and-legumes.

Team, DFH. “Put Magnesium on the Menu at Thanksgiving.” Designs for Health, 19 Nov. 2019, blog.designsforhealth.com/node/1151.

Team, NOF. “Https://Cdn.nof.org/Wp-Content/Uploads/2015/12/Osteoporosis-Fast-Facts.pdf.” National Osteoporosis Foundation, 2015.

Unknown, Unknown. “Diabetes Statistics.” National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Department of Health and Human Services, 1 Sept. 2017, www.niddk.nih.gov/health-information/health-statistics/diabetes-statistics.

Unknown, Unknown. “Office of Dietary Supplements – Magnesium.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, 11 Oct. 2019, ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h4.

Uwitonze, Anne Marie, and Mohammed S. Razzaque. “Role of Magnesium in Vitamin D Activation and Function.” The Journal of the American Osteopathic Association, American Osteopathic Association, 1 Mar. 2018, jaoa.org/article.aspx?articleid=2673882.

Waanders, Femke, et al. “Hypomagnesaemia and Its Determinants in a Contemporary Primary Care Cohort of Persons with Type 2 Diabetes.” Endocrine, U.S. National Library of Medicine, 24 Oct. 2019, www.ncbi.nlm.nih.gov/pubmed/31650393.

Yanovski, Susan. “Sugar and Fat: Cravings and Aversions.” OUP Academic, Oxford University Press, 1 Mar. 2003, academic.oup.com/jn/article/133/3/835S/4688015.

The Benefits of HIIT

by Dr. Alex Jimenez D.C.,C.C.S.T | Nov 20, 2019 | Exercise, Fitness, Functional Medicine, Health, Wellness

Do you feel:

Weight gain?
Difficulty losing weight?
Does eating relieve fatigue?
A sense of fullness during and after meals?
Agitated, easily upset, or nervous?

If you are experiencing any of these situations, why not try a HIIT workout to relieve these symptoms.

Everyone can agree that they do not have enough time to exercise. When asked why people will not work out, one of the reasons is that due to their hectic lifestyle, the lack of time comes out on top of it all. The U.S. Department of Health and Human Services recommends that adults should get between 150 and 300 minutes per of moderate-intensity. There is a way to cut that time commitment in half by opting for high-intensity workouts instead. With high-intensity interval training or HIIT, it is one of the proven ways to reap all the benefits of exercise in less time. Research shows that spending less time doing HIIT may even be better than spending more time doing less intense exercises for individuals.

What is HIIT?

High-intensity interval training or HIIT alternates explosive bursts of full-throttle efforts with periods of recovery. It can either be rest or a lower-intensity exercise. In many fitness centers and gyms, HIIT workouts often include both cardio and resistance training; however, HIIT workouts can be done as a strictly cardio routine.

During intense burst in a HIIT workout, a person is working out at around 80 percent of their max heart rate for 15 seconds to a few minutes. Between each of those periods, a person is either slowing down or resting completely to let their heart rate come back down to around 50 percent.

A person can calculate different target heart rates by using an online calculator. During a workout, a person can wear a heart rate monitor to keep track on much they are exerting themselves. For a lower-tech option, Denver-based certified personal trainer Lindsay Kelly recommends the “talk test.” The way the “talk test” is when a person is doing their target intensity heart rate like sprinting; for example, it should be hard to speak more than two words without taking a breath. Then when they are in the recovery period, the reverse factor is real.

Why HIIT Works

HIIT is so effective because it allows a person to exercise at a higher intensity for such a short period. The exertion gets the heart working and the blood pumping better than any moderate-intensity exercise can bring with their prolonged periods of rest.

The Importance of Rest

While a person might not realize it, the rest periods are built into the HIIT workout and are a critical part of the routine. They force the body to adjust to a very different state of activity, which is excellent for cardiovascular conditioning.

Feel The Afterburn

Another benefit of a HIIT workout is that even after a person is finished with their HIIT workout, it keeps on working for them. Research shows that when individuals keep on burning calories after their HIIT workout at a higher than they would after a continuous exertion workout. It is commonly known as the “afterburn effect,” and it helps people extend the benefits of their efforts.

The Benefits of HIIT

Researchers have been studying HIIT extensively, and the results are precise: HIIT workouts are better than continuous exercise when it comes to improving health in a variety of ways. One of the health benefits of a HIIT workout is that it improves cardiorespiratory fitness, which is the health of the heart and breathing. This matters to a person who is trying to get in as much exercise as possible with little time because cardiorespiratory fitness is a primary factor in the risk of diseases and death. Studies have shown that HIIT workouts can increase cardiorespiratory fitness at twice the rate of continuous exercises.

The health benefits of HIIT does not stop there, as other research studies have shown that HIIT can help with the following areas of the body.

Endurance

By improving cardiorespiratory fitness, HIIT can improve a person’s stamina. What it does is that it enhances the body’s ability to consume and use oxygen. One study has compared a regular endurance training to HIIT by looking at how they affect maximal oxygen consumption known as VO2max. The research found out that HIIT was superior to endurance training by improving VO2max in healthy young to middle-aged adults. Once a person starts to build their endurance, they can increase the length or the intensity of the HIIT working periods and enjoy the significant health benefits it provides.

Heart Health

One of the significant contributors to cardiovascular disease and death is high blood pressure, and one of the best ways to keep it in check is through regular exercise. The traditional recommendation for blood pressure modulating has been to exercise at moderate intensity for at least 30 minutes on most or all day so that way high blood pressure will not transform into hypertension. Several studies have suggested that HIIT may be an even better option, and one study shows that while both continuous exercise and HIIT helps with blood pressure control, HIIT is the only workout to help reduce arterial stiffness. Arterial stiffness is a predictor of cardiovascular disease in people with high blood pressure.

Brain Function

When a person feels that that mental clarity after a good workout, it is not their imagination. The brain and mental health benefits of exercise are well documented. Research shows that HIIT helps explicitly improve the cognitive function, including short-term memory, verbal memory, attention, and processing speed in the brain. HIIT also increases the amount of oxygen that the brain gets from the blood.

Diabetes Management

Since exercise is an essential part of diabetes management, research shows that HIIT may be a wise exercise choice for anyone who has type 2 diabetes. Studies have shown that HIIT workouts can improve endothelial function, insulin sensitivity, glucose control, and other health effects of diabetes that are better than continuous exercise.

Conclusion

HIIT workouts are perfect for anyone who does not have enough time out of their busy schedule. With the alternating burst of exercises and periods of recovery, HIIT workouts are beneficial to anyone with a short amount of time to complete them. HIIT includes both cardio and resistance training and works with the entire body. Some products are excellent in countering the metabolic effects of temporary stress and supporting the body’s system.

References:

Chobanian, Aram V., et al. “Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure.” AHA Journals, 1 Dec. 2003, www.ahajournals.org/doi/full/10.1161/01.hyp.0000107251.49515.c2.

Council on Sports, HHS Office. “Physical Activity Guidelines for Americans.” HHS.gov, US Department of Health and Human Services, 1 Feb. 2019, www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html.

Dupuy, Oliver, et al. “Effect of Interval Training on Cognitive Functioning and Cerebral Oxygenation in Obese Patients: A Pilot Study.” Latest TOC RSS, Medical Journals Limited, 1 Nov. 2014, www.ingentaconnect.com/content/mjl/sreh/2014/00000046/00000010/art00016.

Francois, Monique E, and Jonathan P Little. “Effectiveness and Safety of High-Intensity Interval Training in Patients with Type 2 Diabetes.” Diabetes Spectrum: a Publication of the American Diabetes Association, American Diabetes Association, Jan. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4334091/.

Gillen, Jenna B., and Martin J. Gibala. “Is High-Intensity Interval Training a Time-Efficient Exercise Strategy to Improve Health and Fitness?” Applied Physiology, Nutrition, and Metabolism, 27 Sept. 2013, www.nrcresearchpress.com/doi/10.1139/apnm-2013-0187#.XdQT5y2ZP1J.

Guimarães, Guilherme Veiga, et al. “Effects of Continuous vs. Interval Exercise Training on Blood Pressure and Arterial Stiffness in Treated Hypertension.” Hypertension Research: Official Journal of the Japanese Society of Hypertension, U.S. National Library of Medicine, June 2010, www.ncbi.nlm.nih.gov/pubmed/20379194.

Milanović, Zoran, et al. “Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials.” SpringerLink, Springer International Publishing, 5 Aug. 2015, link.springer.com/article/10.1007/s40279-015-0365-0.

Pescatello, Linda S, et al. “American College of Sports Medicine Position Stand. Exercise and Hypertension.” Medicine and Science in Sports and Exercise, U.S. National Library of Medicine, Mar. 2004, www.ncbi.nlm.nih.gov/pubmed/15076798.

Unknown, Unknown. “Is High-Intensity Interval Training Right for You?” Fullscript, 12 Nov. 2019, fullscript.com/blog/high-intensity-interval-training.

Weston, Kassia S, et al. “High-Intensity Interval Training in Patients with Lifestyle-Induced Cardiometabolic Disease: a Systematic Review and Meta-Analysis.” British Journal of Sports Medicine, BMJ Publishing Group Ltd and British Association of Sport and Exercise Medicine, 1 Aug. 2014, bjsm.bmj.com/content/48/16/1227.short.

What You Should Know About Histamine Intolerance and Dieting

by Dr. Alex Jimenez D.C.,C.C.S.T | Nov 18, 2019 | Functional Medicine, Gastro Intestinal Health, Gut and Intestinal Health, Health, Nutrition, Wellness

Do you feel:

Shaky, jittery, or have tremors?
Stomach pain, burning, or aching 1-4 hours after eating?
Agitated, easily upset, nervous?
Lightheaded if meals are missed?
Digestive problems subside with rest and relaxation?

If you are experiencing any of these situations, then you might be experiencing a histamine attack on your immune system.

During an allergic response, the body’s immune system starts to react by releasing various immune compounds to protect itself from foreign substances that identify as harmful. One of these immune compounds, known as histamine, is commonly present in a variety of foods. When histamine is elevated in the body, it is due to a high dietary intake or an inability to break it down, so individuals may experience allergic symptoms from a histamine reaction.

What is Histamine?

Histamine is a compound that is formed through the metabolism of specific amino acids in the immune system. There are a variety of levels of histamine that is found naturally in the foods that people consume. It is also produced by the body where it is in specific immune cells, including mast cells and basophils. During an allergic and other immune response, histamine is released from these cells, and consuming large quantities of histamine that is over 100 mg may result in a mild adverse reaction. Studies have shown that if histamine is consumed in a higher amount that is over 1000 mg, it can lead to histamine intoxication or histamine poisoning.

What is Histamine Intolerance?

Under normal conditions, histamine is released in the body or ingested through food, and it is broken down by two enzymes: HNMT (histamine-N-methyltransferase) and DAO (diamine oxidase). High levels of histamine can occur in individuals that have reduced activity of these enzymes. When histamine levels are increased, or the ability to break down histamine is impaired, individuals may experience histamine intolerance, which will generally present itself as an allergic reaction to the immune system.

What Causes Histamine Intolerance?

Specific individuals may have an increased sensitivity to biogenic amines like histamine. Some factors have been associated with an increased risk of histamine intolerance, including:

Gastrointestinal conditions (Crohn’s disease, gastric and colon ulcers, gastritis, irritable bowel syndrome)
Certain health conditions (coronary heart disease, hypertension, respiratory diseases)
Vitamin B12 deficiency
Certain medications that inhibit the activity of histamine-degrading enzymes (acetylcysteine, metamizole, metoclopramide, metronidazole, verapamil)

Mast cell conditions can increase the secretion of histamine. Since mast cells are found throughout the body, they are involved with the innate immune response as well as being the primary source of histamine in the intestines. Studies show that when specific immune receptors detect a foreign substance in the body, the mast cells secrete inflammatory compounds like histamine as a protective response. Mast cell activation is characterized by increasing plasma and urine histamine levels as well as an increased histamine metabolite in the urine. Several conditions are associated with mast cell activation, including:

Allergies that are mediated by IgE (immunoglobulin-E) and other hypersensitivities
Atopic conditions
Mastocytosis
Primary mast cell disorders

Signs and Symptoms of Histamine Intolerance

With histamine intolerance symptoms being presented as an allergic response, some of the signs and symptoms include:

Arrhythmia
Asthma
Diarrhea
Flushing
Headaches
Hypotension
Symptoms of rhinoconjunctivitis (nasal congestion, post-nasal drip, sneezing)
Pruritus (itchy skin)
Urticaria (hives)

Histamine-free Diet

With dietary support for histamine intolerance, it may involve a histamine-free diet. Studies have been examining the effects of four-week histamine-free diet intervention on 22 individuals that have CU (chronic urticaria). Chronic urticaria is a common skin condition that is characterized by episodes of red marks and swelling that last longer than six weeks on the body.

A study found that when it is being compared to baseline, plasma histamine levels were significantly reduced when following the diet. Additionally, USS (urticaria severity score) and (UAS), both decreased following the intervention. It means that a histamine-free diet may help improve symptoms that are associated with dietary histamine intake or histamine intolerance like chronic urticaria in the body.

Research also shows that when individuals follow a histamine-reduced diet, it may increase the levels of the DAO enzyme. Research also demonstrated that when individuals followed the histamine-reduced diet for an average of 13 months, the increased levels of DAO were correlated with the degree of compliance to the diet. When high-histamine and histamine-liberated foods are eliminated, the individual’s tolerance levels can be determined by slowly reintroducing foods to test for potential reactions.

Certain foods may increase histamine levels by providing a dietary source or by liberating histamine in the body. Studies have found that it is essential to note that inconsistent levels of histamine are found in various foods and that the levels may fluctuate based on the maturity, storage, and processing of the food.

Here are the high-histamine foods to avoid on a histamine-free diet. They are:

Aged cheese (cheddar, gouda, parmesan)
Alcohol (beer, champagne, wine)
Certain produce (avocado, eggplant, spinach, tomato)
Cured meats (fermented sausage, salami)
Fermented vegetables (sauerkraut)
Fish products (dried anchovies, fish sauce)

Here are the histamine-liberating foods to avoid on a histamine-free diet as well. They are:

Certain fruits (citrus, pineapple, banana, strawberries, papaya)
Cocoa
Egg whites
Food additives (coloring, flavoring, preservatives, stabilizers)
Legumes
Licorice

Other Considerations

With methods surrounding food preparations that should be considered, researchers have suggested that people should consume food that is fresh as possible and boiled rather than frying or grilling food may help reduce the intake of biogenic amines like histamine. Studies have shown that spoiled foods have been found to have high levels of histamine, so it is essential to be mindful when consuming leftovers, especially leftover fish. There are some individuals with histamine intolerance that may benefit from taking antihistamine medication or a DAO supplement. There are also certain nutrients, including copper, vitamin B6, and vitamin C that can help support histamine degradation.

Conclusion

When the body is suffering from an allergic response, its’ immune system starts to react by sending out various immune compounds that attack harmful foreign substances. Histamine is one of the immune compounds that is produced and broken down to HNMT and DAO. Histamine can also trigger an asthma attack on individuals, while certain foods can contain high-histamine and histamine-liberating properties that can be harmful in the body. Some products use an advanced formula that helps support the immune system, targets amino acids, and supports antioxidant processes to make sure that the body is functioning correctly.

References:

Martin, San Mauro, et al. “Histamine Intolerance and Dietary Management: A Complete Review.” Adrianaduelo, 31 Aug. 2016, www.adrianaduelo.com/wp-content/uploads/2016/09/2016_Histamine-intolerance-and-dietary-management.pdf.

Chung, Bo Young, et al. “Effect of Different Cooking Methods on Histamine Levels in Selected Foods.” Annals of Dermatology, The Korean Dermatological Association; The Korean Society for Investigative Dermatology, Dec. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5705351/.

Dougherty, Joseph M. “Allergy.” StatPearls [Internet]., U.S. National Library of Medicine, 28 July 2019, www.ncbi.nlm.nih.gov/books/NBK545237/.

Fong, Michael. “Histology, Mast Cells.” StatPearls [Internet]., U.S. National Library of Medicine, 20 Sept. 2019, www.ncbi.nlm.nih.gov/books/NBK499904/.

Lackner, Sonja, et al. “Histamine-Reduced Diet and Increase of Serum Diamine Oxidase Correlating to Diet Compliance in Histamine Intolerance.” European Journal of Clinical Nutrition, U.S. National Library of Medicine, Jan. 2019, www.ncbi.nlm.nih.gov/pubmed/30022117.

Maintz, Laura, and Natalija Novak. “Histamine and Histamine Intolerance.” OUP Academic, Oxford University Press, 1 May 2007, academic.oup.com/ajcn/article/85/5/1185/4633007.

Reese, Imke, et al. “German Guideline for the Management of Adverse Reactions to Ingested Histamine: Guideline of the German Society for Allergology and Clinical Immunology (DGAKI), the German Society for Pediatric Allergology and Environmental Medicine (GPA), the German Association of Allergologists (AeDA), and the Swiss Society for Allergology and Immunology (SGAI).” Allergo Journal International, Springer Medizin, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5346110/.

Son, Jee Hee, et al. “A Histamine-Free Diet Is Helpful for Treatment of Adult Patients with Chronic Spontaneous Urticaria.” Annals of Dermatology, The Korean Dermatological Association; The Korean Society for Investigative Dermatology, Apr. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5839887/.

Sánchez-Pérez, Sònia, et al. “Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets?” Foods (Basel, Switzerland), MDPI, 14 Dec. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6306728/.

Unknown, Unknown. “Histamine Intolerance & Diet: What You Should Know.” Fullscript, 11 Nov. 2019, fullscript.com/blog/histamine-intolerance.

11 Ways To Improve Digestive Problems

by Dr. Alex Jimenez D.C.,C.C.S.T | Nov 15, 2019 | Functional Medicine, Gastro Intestinal Health, Gut and Intestinal Health, Health, Nutrition, Wellness

Do you feel:

A sense of fullness during and after meals?
Do digestive problems subside with rest and relaxation?
Diarrhea?
Unpredictable abdominal swelling?
Frequent bloating and distention after eating?

If you are experiencing any of these situations, then you might be experiencing problems with your digestive tract. Here are some ways to improve your digestion problems naturally.

Different factors can impact a person’s digestion and overall gut health. There are things that people have control like how much sleep they are getting while the other things that are not in a person’s control like genetics and family history. If a person is experiencing stomach problems, then it might be the poor lifestyle choices that may be hurting their gut. Having a well-balanced diet and regularly exercising is good, but those are just two of the many ways to regulate digestive health.

Here are some of the lifestyles that may negatively impact the body’s gut health:

What a person is eating
Mindful of mindless eating
Exercise routine
Daily hydration
Sleep schedule
Stress and anxiety levels
Prescription and over the counter medications a person takes
Bad habits like late-night eating or excessive alcohol or tobacco use

These factors can do bodily harm and can cause the development of chronic illnesses.

11 Ways To Improve Digestive Health

Even though these factors can negatively affect a person’s digestion tract and overall gut health, there are 11 ways to help improve the digestive tract naturally and be beneficial to not only the gut but to the body.

Eating More Colorful, Plant-based and Fiber-Rich Foods

Even though digestive issues can be challenging, avoiding certain foods and eating more plant-based and fiber-rich foods can help ease those uncomfortable symptoms. Quality nut and seeds, vegetables, whole grains, and legumes can protect against a lot of digestive disorders and promote a regular bowel movement. To avoid discomfort on the digestive tract, try avoiding certain foods that are tough on the stomach like fried, artificially processed, or acidic foods.

If a person is suffering from an upset stomach or been diagnosed with IBS (irritable bowel syndrome), they might want to consider adopting an anti-inflammatory rich diet to prevent inflammation in the gut.

Consider Meal Frequency and Sizing

When a person continually snacking or tend to have three big meals a day is known as a grazer. Grazing food may not be suitable for people due to being prone to constipation. These habits can impact the person’s digestive health, and recent clinical studies have been shown that intermittent fasting can be beneficial to gut health and the whole body.

Practicing Mindful Eating

Sometimes overeating and eating too quickly can often lead to unpleasant indigestion symptoms such as gas and bloating. Thankfully there is an inclusive practice known as mindful eating, and it has been studied to a practical approach to reducing indigestion in the gut. Research has shown that mindful eating can reduce symptoms of IBS and ulcerative colitis.

To practice eating mindfully, keep in mind the following:

Turning off the tv and putting away the phones at mealtimes.
Taking a moment and inhale after sitting down with the plate in front of the individual. Take notice of how it smells.
You are taking in on how the food looks on the plate.
Select each bite of consciously.
Chew the bites of food slowly.
Eat slowly.
Take breaks, sip water, or have a quick chat in between each bite.
Take in the taste, texture, and temperature of every bite.
Take time to relax after finishing a meal.

Following these tricks and taking the time to relax and paying attention to the body before a meal may improve digestive symptoms such as indigestion and bloating.

Exercise Regularly

Exercise can help digestion. When people move their bodies on a day to day basis can affect their digestion. Since it is mostly due to its anti-inflammatory effects, exercise can have a very positive impact on the digestive system. Studies have shown that living a sedentary lifestyle can be damaging to the gut. Working out can help a person relieve their stress, enable them to maintain a healthy weight, strengthen abdominal muscles, and stimulate food to move through the large intestines.

According to research, aerobic exercises, like dancing or high interval workout classes, are particularly great by increasing the blood flow to the GI tract. Keep in mind that it is best to avoid this type of high impact exercise right after eating. If an individual has a sensitive stomach, resting for 30 minutes in between workouts and meals is the best option.

Staying Hydrated

Not drinking enough water is a common cause of constipation among adults and children, since lots of people often replace water with sugary alternatives. Studies have shown that people should aim to drink at least 1.5 to 2 liters of non-caffeinated beverages daily to prevent constipation, and if they exercise, they should be drinking more water.

They can also increase their water intake by eating fruits that have high water content, drinking herbal teas, and non-caffeinated beverages like flavored seltzer waters.

Trying to Get A Good Night Sleep

Not getting enough hours to sleep and poor quality sleep has been associated with several gastrointestinal diseases. Studies show that people who are sleep deprived are most likely to suffer from stomach pains, diarrhea, upset stomach, or even suffer from inflammatory bowel disease. So people need to get quality sleep as the main priority.

Practice Ways to Manage Stress

Stress can affect a person’s digestion and the gastrointestinal tract big time. When an individual is chronically stressed out, their body is continuously in a flight or fight mode. Being chronically stressed out can lead to several unpleasant digestive symptoms such as constipation, diarrhea, bloating, IBS, and stomach ulcers.

There are ways to relieve stress through stress management techniques like yoga, acupuncture, cognitive behavioral therapy, and meditation. Research shows that these techniques have been shown to improve symptoms in people with IBS drastically. Even taking the time to sit quietly and practicing breathing exercises for five minutes can help alleviate stress levels.

Cutting Back on Drinking Alcohol

Many individuals experience diarrhea and several other unpleasant symptoms after consuming alcohol. This is because alcohol can trigger some severe changes in the digestive system. Studies have mentioned that when the gastrointestinal tract comes in contact with alcohol, it becomes inflamed. This is because the intestines do not absorb water as efficiently, causing the overall digestion to speed up, and the good/harmful bacteria balance is thrown off.

Stop Smoking

Smoking can impact the entire body, including the gut. Studies have shown that smoking, chewing, and vaping tobacco has been linked to several common disorders in the digestive system, such as heartburn, peptic ulcers, and GERD (gastroesophageal reflux disease). Smoking can also worsen gastrointestinal symptoms in other conditions like Crohn’s disease. When a person quits smoking, it can quickly reverse some of the effects of smoking on the digestive system and can keep the symptom of some gastrointestinal diseases from becoming worse.

Consider Taking Supplements

Taking dietary supplements is a great way to make sure that the body is getting the nutrients it needs for proper digestion.

Probiotics are excellent digestive supplements to alleviate and improve symptoms of gas, to bloat, and stomach pains for people with IBS.
Glutamine is an amino acid that supports gut health. Studies show that glutamine can reduce leaky gut in people who are sick.
Zinc is a mineral that is essential for a healthy gut. When a person has a deficiency in zinc, it can lead to a variety of unpleasant digestive disorders. So taking zinc supplements can be beneficial to reducing digestive problems.

Be Aware of Medication Interactions and Their Side Effects

The medication that a person is taking can cause stomach discomfort and make them prone to diarrhea or constipation. Conventional medication such as aspirin and other pain medicine have been studied to upset the lining of the stomach, causing damage to the intestinal permeability.

Conclusion

Practicing these 11 ways can be beneficial and provide improvement to a person’s digestive tract. When disruptive factors disrupt the digestive tract, it can lead the body to have inflammation, leaky gut, and digestive problems. Some products are specialized to support the gastrointestinal tract and provide support to the body’s metabolism to make sure the body is functioning correctly.

References:

Ali, Tauseef, et al. “Sleep, Immunity and Inflammation in Gastrointestinal Disorders.” World Journal of Gastroenterology, Baishideng Publishing Group Co., Limited, 28 Dec. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3882397/.

Bilski, Jan, et al. “Can Exercise Affect the Course of Inflammatory Bowel Disease? Experimental and Clinical Evidence.” Pharmacological Reports: PR, US National Library of Medicine, Aug. 2016, www.ncbi.nlm.nih.gov/pubmed/27255494.

Bischoff, Stephan C. “’Gut Health’: a New Objective in Medicine?” BMC Medicine, BioMed Central, 14 Mar. 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3065426/.

Catterson, James H, et al. “Short-Term, Intermittent Fasting Induces Long-Lasting Gut Health and TOR-Independent Lifespan Extension.” Current Biology: CB, Cell Press, 4 June, 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5988561/.

Chiba, Mitsuro, et al. “Recommendation of Plant-Based Diets for Inflammatory Bowel Disease.” Translational Pediatrics, AME Publishing Company, Jan. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6382506/.

Didari, Tina, et al. “Effectiveness of Probiotics in Irritable Bowel Syndrome: Updated Systematic Review with Meta-Analysis.” World Journal of Gastroenterology, Baishideng Publishing Group Inc, 14 Mar. 2015, www.ncbi.nlm.nih.gov/pubmed/25780308.

Konturek, Peter C, et al. “Stress and the Gut: Pathophysiology, Clinical Consequences, Diagnostic Approach, and Treatment Options.” Journal of Physiology and Pharmacology: an Official Journal of the Polish Physiological Society, US National Library of Medicine, Dec. 2011, www.ncbi.nlm.nih.gov/pubmed/22314561.

Kristeller, Jean L, and Kevin D Jordan. “Mindful Eating: Connecting With the Wise Self, the Spiritual Self.” Frontiers in Psychology, Frontiers Media SA, 14 Aug. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6102380/.

Lakatos, Peter Laszlo. “Environmental Factors Affecting Inflammatory Bowel Disease: Have We Made Progress?” Digestive Diseases (Basel, Switzerland), US National Library of Medicine, 2009, www.ncbi.nlm.nih.gov/pubmed/19786744.

Miller, Carla K, et al. “Comparative Effectiveness of a Mindful Eating Intervention to a Diabetes Self-Management Intervention among Adults with Type 2 Diabetes: a Pilot Study.” Journal of the Academy of Nutrition and Dietetics, US National Library of Medicine, Nov. 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3485681/.

Mottaghi, Azadeh, et al. “Efficacy of Glutamine-Enriched Enteral Feeding Formulae in Critically Ill Patients: a Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Asia Pacific Journal of Clinical Nutrition, US National Library of Medicine, 2016, www.ncbi.nlm.nih.gov/pubmed/27440684.

Oettlé, G J. “Effect of Moderate Exercise on Bowel Habit.” Gut, US National Library of Medicine, Aug. 1991, www.ncbi.nlm.nih.gov/pubmed/1885077.

Philpott, HL, et al. “Drug-Induced Gastrointestinal Disorders.” Frontline Gastroenterology, BMJ Publishing Group, Jan. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC5369702/.

Popkin, Barry M, et al. “Water, Hydration, and Health.” Nutrition Reviews, US National Library of Medicine, Aug. 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/.

Qin, Hong-Yan, et al. “Impact of Psychological Stress on Irritable Bowel Syndrome.” World Journal of Gastroenterology, Baishideng Publishing Group Inc, 21 Oct. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4202343/.

Skrovanek, Sonja, et al. “Zinc and Gastrointestinal Disease.” World Journal of Gastrointestinal Pathophysiology, Baishideng Publishing Group Inc, 15 Nov. 2014, www.ncbi.nlm.nih.gov/pubmed/25400994.

Unknown, Unknown. “11 Ways To Improve Digestion Problems Naturally.” Fullscript, 9 Sept. 2019, fullscript.com/blog/lifestyle-tips-for-digestive-health.

Unknown, Unknown. “Smoking and the Digestive System.” National Institute of Diabetes and Digestive and Kidney Diseases, US Department of Health and Human Services, 1 Sept. 2013, www.niddk.nih.gov/health-information/digestive-diseases/smoking-digestive-system.

Wong, Ming-Wun, et al. “Impact of Vegan Diets on Gut Microbiota: An Update on the Clinical Implications.” Ci Ji Yi Xue Za Zhi = Tzu-Chi Medical Journal, Medknow Publications & Media Pvt Ltd, 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6172896/.

Health Coaching in El Paso: Part 3

by Dr. Alex Jimenez D.C.,C.C.S.T | Nov 15, 2019 | Chiropractic, Functional Medicine, Health, Health Coaching, Nutrition, Wellness

Health coaches are becoming more and more crucial as modern medicine continues to improve. Now more than ever, the health care field is progressing at high speeds and professionals do not always have the available time some patients desire. Here is where health coaches become involved. Basically, the position of a health coach was produced to fill the emptiness in several doctor offices. Many physicians contribute but do not have the time or resources to assist each individual and aid in constructing healthy habits on a day to day basis. However, health coaches are available to be a supportive mentor that assists and guides patients in making healthy lifestyle changes. Many patients who seek help to change their lifestyle are those suffering from some kind of chronic pain, headaches, or joint inflammation.

In the previous weeks, we have defined and explained what a health coach is and what they really do, as well as the first two steps a health coach might take with a patient. Throughout this article, the third and fourth steps will be broken down and analyzed.

Need a refresher? No problem!

Health Coaching in El Paso: Part 1 can be found by clicking here.

Health Coaching in El Paso: Part 2 can be found by clicking here.

Step 3: Building A Plan For Action

Once the health coach understands the values and goals of the patient, a plan for change can get mapped out. One thing that is unique about building a plan, is that the health coach encourages the patient to have a say in it and contribute to building the plan. The ways of medicine have changed, and this aspect is one of them. Before, many patients would sit silently as doctors instructed them on their new protocol. However, it has been shown that patients who build a plan of action with the practitioner, are more likely to comply and complete a program.

In addition to this, the perspective of the patient can help maintain expectations and keep the plan of action at a realistic timeline. The health coach will offer their suggestions during this process as well as their perspective. Often times, this will help the patient break down their overall goal, into smaller more specific goals or tasks.

As soon as the overall goals are broken down into specific tasks, the health coach will then map out the process to complete these tasks. It can be simple to overlook small steps when thinking of a bigger picture, so the health coach will provide tools to better help the patient understand.

An example of this would be for a patient who wants to lose weight. Mapping out these tasks will have an end result that looks similar to these:

• I will try a new fruit and vegetable every day this week and identify what I enjoy

• I will think of different, creative ways to work movement into my day, such as finding a walking trail in my neighborhood

• I will always keep a water bottle with me and refill it every two hours

• I will cook dinner two nights this week

• I will go for a walk after dinner every day this week

By providing the patients with these smaller tangible tasks, the patient now has “homework” in a sense to complete these throughout the week. The health coach will set a deadline with these tasks and check-in with the patient regularly to ensure they are on track.

Step 4: Tracking Progress And Results

Before progress can be tracked, the health coach will take into consideration the patient’s goal and determine how often the patient will need to come in for follow-ups. For many patients, a combination of follow up techniques are used. Health coaches understand that in-person is not always the most convenient and does not always fit into the patient’s schedule. If this is the scenario, health coaches work around that to create follow-ups by using some in-person visits, some phone conversations, or other virtual check-in meetings that are HIPAA compliant.

Often times, during a lifestyle change patients may become confused or discouraged. It is important to remember that this is normal and progress is not always a straight line up, but rather includes bumps along the way. In order to better help the patient, the health coach will provide them with a helpful “where to turn” guide.

As humans, at different times we require different types of support. The where to turn guide will be a supporting reminder of things to do to counteract these feelings when they arise. Items included in this guide will be ideas such as:

• Pursuing a hobby, like dancing or playing an instrument

• Getting out in nature

• Starting a mindfulness practice

• Making art, like drawing or writing

• Joining a community, religious, or spiritual group

In addition to these activities, the health coach will determine with the patient what kind of support (internal or external) is appropriate depending on the situation.

Lastly, progress does not always look like a dip in the number on the scale. Progress can come in many different forms. In order to help the patient appreciate and realize all the progress they are making, a health coach will ask questions like:

1. How can you appreciate your progress?

2. How would you describe the benefits of your experience?

3. What’s been good about this experience?

4. How have you grown?

As mentioned earlier, a health coach is important to have as they help one realize all the steps it truly takes to be successful and reach their health goals. There are many critical steps that are easily overlooked when the big picture is on their minds. The final two steps that a health coach will work on with a patient is to help them visualize their best self and to create a plan for resiliency. These two topics will be discussed in the next article.

Using a health coach to complete a lifestyle change is similar to the work of going to therapy. One must be willing to accept the tools and resources they are givien, and actually do the work provided or it will not produce results. If a patient is truly serious about completing a lifestyle change, using a health coach is an extremly beneifical resource! As one can see, they work with the patients to hammer down tasks and ideas that a patient might not have orignally thought of. By utilizing a health coach, the patient has a higher chance of reaching their goals. – Kenna Vaughn, Senior Health Coach

All information and resources for this post came from an Integrative Practioner article titled, “A Six-Step Approach To Health And Wellness Coaching: A Toolkit for Practice Implementation” and can be found by clicking here; as well as listed below in the proper bibliography.

*The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. 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. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Bibliography:

American Psychological Association (2019). The Road to Resilience. Retrieved from: https://www.apa.org/helpcenter/road-resilience

Jonas, W. (2019). Empowering patients with chronic diseases to live healthier through health coaching: Integrative primary care case study. Samueli Integrative Health Programs. Retrieved from: https://www.health.harvard.edu/staying-healthy/give-yourself-a-health-self-assessment

Miller, W. and Rose, G. (1991). Motivational Interviewing: Preparing People to Change Addictive Behavior. Guilford Publications.

Pecoraro, Wendy. “A Six-Step Approach to Health and Wellness Coaching: A Toolkit for Practice Implementation.” Official Media Integrative Practitioner, 17 Oct. 2019, www.integrativepractitioner.com/resources/e-books/a-six-step-approach-to-health-and-wellness-coaching-a-toolkit-for-practice-implementation.

Trzeciak, S. and Mazzarelli, A. (2019). Compassionomics. Studer Group. Virginia Polytechnic Institute and State University. The Stages of Change.Retrieved from: http://www.cpe.vt.edu/gttc/presentations/8eStagesofChange.pdf

Your Coach (2009). SMART goals.Retrieved from: https://www.yourcoach.be/en/coaching-tools/

The Top 8 Mushrooms for Immune Health

by Dr. Alex Jimenez D.C.,C.C.S.T | Nov 14, 2019 | Functional Medicine, Health, Nutrition, Wellness

Do you feel:

Aches, pains, and swelling throughout the body?
Stomach pains, burning, or aching 1-4 hours after eating?
Excessive belching, burping, or bloating?
Inflammation in your stomach?
Is gas immediately following a meal?

If you are experiencing any of these situations, then try these eight edible mushrooms for your immune system.

Mushrooms

Medicinal mushrooms have been traditionally used centuries for protecting anyone against infectious diseases, and various cancers. The positive biological effects of mushrooms are due in part to the indirect action of stimulating the immune cells. These mushrooms have a long history of usages by supporting health, especially in early Chinese, Egyptian, Greek, Mexican, and Roman cultures. In fact, in 1991, a 5,300-year-old mummy was discovered carrying polypore fungus, which exerts a purgative effect. It may have been used to treat the mummies’ intestinal parasites.

Mushroom Benefits

Modern research has shown that medicinal mushrooms can provide a rich source of nutrients and bioactive compounds that are associated with a few health effects, primarily supporting the immune system. Mushrooms act as an anti-bacterial, immune system enhancer and cholesterol-lowering agents. Additionally, they are an essential source of bioactive compounds, and some mushroom extracts are used to promote human health as well as being found as dietary supplements.

Medicinal mushrooms are edible macroscopic fungi that are visible to the naked eye and are used for their beneficial health properties. Fungi, which includes yeasts molds, and mushrooms, live on the dead matter that is found in soil, plants, animals, and other fungi. It is estimated that there are 14000 to 22000 known species of mushrooms worldwide, and approximately 20 to 30 mushrooms that are cultivated edible species, while approximately 15 species are wild foraged for consumption and can be part as functional foods or dietary supplements.

Mushrooms are a source of many nutrients, including fiber, protein, selenium, potassium, and vitamins, B1, B2, B12, C, D, and E. They also possess several bioactive components like alkaloids, flavonoids, terpenes, phenolic compounds, polyunsaturated fatty acids, and polysaccharides. Mushrooms have been studied for not only its immune-stimulating and prebiotic properties, but they notably contain β- glucan, which is a polysaccharide that is commonly present in mushrooms.

Research has been examining the health effects of mushrooms and has identified approximately 130 possible therapeutic properties, including:

Anti-bacterial
Anti-diabetic
Anti-fungal
Anti-inflammatory
Anti-oxidants
Anti-parasitic
Anti-tumor
Anti-viral
Hepatoprotective
Immunomodulating

The research on medicinal mushrooms is based on animal or in-vitro trails that are up to date. Some earlier clinical trials suggested that individuals who consume mushrooms can be beneficial for reducing the risk of breast cancer and can help improve cancer-related symptoms like insomnia and sweating. Several mechanisms have been proposed to explain the beneficial effects of mushrooms for immune health. Certain mushrooms can positively influence the gut microbiota by improving the protection against pathogens. There are even several mushrooms that have been shown to support immune health by enhancing the innate and adaptive immune responses as well as suppressing the immune response, thereby exerting anti-allergic effects.

The Top 8 Mushrooms

Here are the top 8 mushrooms that have immune supportive properties.

Chaga (Inonotus obliquus)

The Chaga mushroom is also referred to as birch mushroom and Chaga conk. It is a dark brown and black fungus that often grows on birch trees. Several compounds are found in Chaga, with its beneficial effects that contain anti-oxidant polyphenols, betulin, and betulinic acid that are associated with anticancer effects.

Studies show that the Chaga mushrooms are used in traditional medicine for different therapeutic indications, such as using it as an anthelminthic, as an antitubercular, to cure digestive disorders (gastritis, ulcers, etc.), or even to prevent cardiac or hepatic illnesses.

Cordyceps (Ophiocordyceps Sinensis)

Even though cordyceps is not technically a mushroom, this rare caterpillar fungus grows only in high-altitude regions of Sikkim, a state in northeast India. Studies found that the bioactive components in cordyceps include polysaccharides, cordycepin, and cordycepic acid. Cordyceps was described in old Chinese medical books in ancient times and used by traditional healers to improve energy, appetite, stamina, libido, endurance, and sleeping patterns.

In an eight week study, healthy Koreans individuals took supplements that contain cordyceps extract, and the results were that with the cordyceps extract, it increased the activity of NK-cells (natural killer immune cells). This change was accompanied by improving the immune regulation in the body.

Lion’s Mane (Hericium Erinaceus)

Also known as Hericium Erinaceus, the lion’s mane mushroom has a white, fur-like appearance and may promote beneficial gut microbiota growth and be associated with reducing colon tissue damage from inflammatory bowel disease.

Researchers suggested that lion’s mane may help individuals regulate their immune system and can improve the health of those who have IBD, but there is still more research being done to confirm this finding.

Maitake (Grifola frondosa)

Maitake is both a culinary and medicinal mushroom that has proven to have anticancer activity on breast cancer, melanoma, and hepatoma cells. Maitake has a component called proteoglycan, and it has been associated with the immune-simulating effects.

Studies have been shown that proteoglycan can decrease mammary tumor cell behavior in mice, and research shows that maitake can exert anti-viral activity against hepatitis B and HIV (human immunodeficiency virus.)

Oyster (Pleurotus)

Oyster mushrooms are a genus of fungi that has serval species like Pleurotus ostreatus and Pleurotus florida. Research has found that polysaccharides that are present in P. ostreatus mushrooms can activate N.K. cells against lung and breast cancer cells. Another research shows that an extract of P. florida contains several active components like phenolics, flavonoids, and polysaccharides having anti-inflammatory analgesic effects in animal models.

Reishi (Ganoderma lingzhi)

Known as the “king of mushrooms” or the “mushrooms of immortality,” reishi has been shown to prevent or treat various diseases and modulate inflammation that is associated with a high cholesterol diet on people.

The health effects of this mushroom may be a result of its ability to regulate microbiota composition in the body, as the polysaccharides that are found in reishi demonstrates prebiotic effects and may increase the beneficial bacteria in a person’s body.

Shiitake (Lentinula edodes)

Shiitake mushrooms have been traditionally used to treat reasonable conditions like the common cold. Studies have shown that people who consume shiitake were associated with favorable changes in secretion patterns of various immune compounds and that the changes caused by consuming shiitake mushrooms can improve the gut immunity and anti-inflammatory response.

As with many mushrooms, shiitake mushrooms have anticancer effects and contains a glucan called lentinan that is being currently used as a complementary treatment for tumors, especially in China and Japan.

Turkey Tail (Coriolus Versicolor)

The turkey tail mushroom gets its name from the tan and brown rings on its surface, and its appearance is similar to the tail feathers of a turkey. Research has shown that in traditional medicine, the turkey tail mushroom has been used to therapeutically to treat fungal infections, cancer, and AIDS (acquired immunodeficiency syndrome.) Turkey tail mushrooms have PSK (polysaccharide-K) and have been used as a complementary cancer treatment

A 2007 study that was conducted by the Kyoto University Graduate School of Medicine in Japan found that over 8,000 patients that took turkey tail and combined it with chemotherapy have increased the survival rate of patients following gastric cancer resection.

Conclusion

Mushrooms have been used for a long time to prevent infectious diseases and various cancers from coming into the body. With its many health benefits for immune support, it can be beneficial to provide anti-inflammatory properties. Certain mushrooms are edible while others are poisonous in the wild, so consuming these eight mushrooms are safe for people. Combining these mushrooms and some products are beneficial in supporting the immune system and are designed for more excellent stability, bioavailability, and digestive comfort.

References:

El-Deeb, Nehal M, et al. “Modulation of NKG2D, KIR2DL and Cytokine Production by Pleurotus Ostreatus Glucan Enhances Natural Killer Cell Cytotoxicity Toward Cancer Cells.” Frontiers in Cell and Developmental Biology, Frontiers Media S.A., 13 Aug. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6700253/.

Feeney, Mary Jo, et al. “Mushrooms and Health Summit Proceedings.” OUP Academic, Oxford University Press, 8 May 2014, academic.oup.com/jn/article/144/7/1128S/4569770.

Ganeshpurkar, Aditya, and Gopal Rai. “Experimental Evaluation of Analgesic and Anti-Inflammatory Potential of Oyster Mushroom Pleurotus Florida.” Indian Journal of Pharmacology, Medknow Publications & Media Pvt Ltd, 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3608298/.

Géry, Antoine, et al. “Chaga ( Inonotus Obliquus), a Future Potential Medicinal Fungus in Oncology? A Chemical Study and a Comparison of the Cytotoxicity Against Human Lung Adenocarcinoma Cells (A549) and Human Bronchial Epithelial Cells (BEAS-2B).” Integrative Cancer Therapies, SAGE Publications, Sept. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6142110/.

He, Yanli, et al. “Grifola Frondosa Polysaccharide: A Review of Antitumor and Other Biological Activity Studies in China.” Discovery Medicine, 23 Apr. 2018, www.discoverymedicine.com/Yanli-He/2018/04/grifola-frondosa-polysaccharide-antitumor-and-other-biological-activity-studies-in-china/.

Integrative, PDQ, and Alternative and Complementary Therapies Editorial Board. “Medicinal Mushrooms (PDQ®).” PDQ Cancer Information Summaries [Internet]., U.S. National Library of Medicine, 30 Nov. 2016, www.ncbi.nlm.nih.gov/books/NBK401261/.

Jayachandran, Muthukumaran, et al. “A Critical Review on Health Promoting Benefits of Edible Mushrooms through Gut Microbiota.” International Journal of Molecular Sciences, MDPI, 8 Sept. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5618583/.

Jung, Su-Jin, et al. “Immunomodulatory Effects of a Mycelium Extract of Cordyceps (Paecilomyces Hepiali; CBG-CS-2): a Randomized and Double-Blind Clinical Trial.” BMC Complementary and Alternative Medicine, BioMed Central, 29 Mar. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6441223/.

Lindequist, Ulrike, et al. “Medicinal Mushrooms.” Evidence-Based Complementary and Alternative Medicine: ECAM, Hindawi Publishing Corporation, 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4095656/.

Lindequist, Ulrike, et al. “The Pharmacological Potential of Mushrooms.” Evidence-Based Complementary and Alternative Medicine: ECAM, Oxford University Press, Sept. 2005, www.ncbi.nlm.nih.gov/pmc/articles/PMC1193547/.

Oba, Koji, et al. “Efficacy of Adjuvant Immunochemotherapy with Polysaccharide K for Patients with Curative Resections of Gastric Cancer.” Cancer Immunology, Immunotherapy: CII, Centre for Reviews and Dissemination (U.K.), June 2007, www.ncbi.nlm.nih.gov/pubmed/17106715.

Panda, Ashok Kumar, and Kailash Chandra Swain. “Traditional Uses and Medicinal Potential of Cordyceps Sinensis of Sikkim.” Journal of Ayurveda and Integrative Medicine, Medknow Publications Pvt Ltd, Jan. 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3121254/.

Valverde, María Elena, et al. “Edible Mushrooms: Improving Human Health and Promoting Quality Life.” International Journal of Microbiology, Hindawi Publishing Corporation, 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4320875/.

Wasser, Solomon P. “Medicinal Mushroom Science: Current Perspectives, Advances, Evidences, and Challenges.” Biomedical Journal, U.S. National Library of Medicine, 2014, www.ncbi.nlm.nih.gov/pubmed/25179726.

Zaremba, Karolina. “Top 8 Mushrooms For Immune Health.” Fullscript, 4 Nov. 2019, fullscript.com/blog/mushrooms-for-immune-health.

Can The Weather Predict Your Moods?

by Dr. Alex Jimenez D.C.,C.C.S.T | Nov 13, 2019 | Functional Medicine, Health, Mental Health, Mind Body and Spirit

Do you feel:

That your joints are aching for no reason?
Depression/lack of motivation?
Inflammation in your joints?
Feel cold?
Edema?

If you are experiencing any of these situations, then it might be the weather that is affecting your mood and your body.

The Weather

Does the weather forecast make anyone smile? Whether it is nothing but bright, sunny skies and warm temperatures or gray, overcast skies with threats of rain and thunderstorms, the weather can affect a person’s joints and cause them pain. The old saying “Feel it in my bones” comes to play when environmental conditions can affect the physical body. Research has indicated that these effects are not just skin deep, but the weather can affect a person’s mood and emotional health. They found that patients experience increased joint pain in response to a decrease in pressure and indicating that low atmospheric pressure conditions exacerbate joint pain.

Lots of people are affected differently by different weather patterns. There are no hard-fast rules regarding the influence of how the weather affects people’s moods. The research suggested that high humidity may increase sleepiness and can negatively affect concentration and focus on a person. While rising temperatures can help lower anxiety and skepticism mood scores in a person. Since humidity is the most significant predictor since it implicates for school and office performances are being discussed and highlights the importance of humidity as a weather variable.

Some individuals love to sit out in the sun and soak up every ray while basking in the heat. Others instead prefer to let themselves stay indoors surrounded by air conditioning and feeling so much better in the colder weather with less sunshine.

Types of People Affected By The Weather

Studies have researched that there were four distinct types of people, especially in children and their mothers that were identified when it comes to the weather and their moods. They are:

Summer Lover
Unaffected
Summer Haters
Rain Haters

Summer Lovers have better moods in warm, sunny weather while the Summer Hater has the worse moods under the warmer conditions. People in the Unaffected category has shown only the weak association between the weather and their moods. When it comes to rainy days, Rain Haters experiences particularly bad moods during those types of days. The correlation between the children and their mothers was founded for two of the types. It stated that there might be some intergenerational influences, and the finding from the study and many others show that there is a massive individual difference in how the weather affects people’s moods. Some people love rainy or sunny days, while others loathe them.

A 2013 paper found that rising temperatures and increased precipitation can have a significant impact on human conflict and interpersonal violence. The correlation between the higher temperatures like more extreme rainfall and increased violence was seen on both scales, large and small. Other researchers have suggested that the psychological effects of the weather are influenced by seasons and the time a person is outside. What they found was that higher temperatures or the barometric pressure were related to better moods, memory, and “broadened” cognitive style in the springtime as an individual spends more time outside has increased.

Weather Can Affect People’s Mood

While this relationship is perfect for some people, others see this relationship as an inverse during the other seasons. Some people found out that during the warmer seasons, lowers their mood. It is correlated strongly with individuals who live in the south. The hotter weather can cause them to have poorer moods when the summer has higher temperatures, and it can become downright debilitating.

Researchers speculated that the discrepancy between spring and summer moods might be related to seasonal affective disorder. With seasonal affective disorder, the results were consistent with their findings. They suggested that pleasant weather improves moods and broaden cognition in the spring because people have been deprived of such weather during the winter.

The founder and editor-in-chief of Psych Central, John M, Grohol, Psy.D., noted that the weather could affect people’s moods and emotions. He also mentions that the strength of that relationship varies from person to person, and the effects are noticeable, whether it be small in some people or more pronounced in others.

Another study found that many people intuit that the bad weather makes them sad and pleasant weather makes them happy. Scientific investigations have largely failed to support such associations, however, with variations in meteorological variables either showing no or weak relationships with variations in normal moods. It means that a person’s definition of “good” or “bad” weather is their own opinion. If someone likes the rain, then gray, rainy days are “good” in their view while others view rainy days are “bad” and prefer sunshine, blue skies, and warmer weather.

Conclusion

The weather can affect anyone’s mood. Whether people enjoy the colder seasons or the warmer seasons, their moods can change due to the type of weather. If they are aware of their mood patterns, taking supplements can ease the transition of the change of seasons and be a beneficial impact on their moods. Some products can help support the body and making sure that the entire system is functioning correctly by targeting amino acids and sugar metabolism.

References:

Bullock, Ben, et al. “Highs and Lows, Ups and Downs: Meteorology and Mood in Bipolar Disorder.” PloS One, Public Library of Science, 9 Mar. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5344507/.

Grohol, John M. “Weather Can Change Your Mood.” World of Psychology, 28 Mar. 2019, psychcentral.com/blog/weather-can-change-your-mood/.

Howarth, E, and M S Hoffman. “A Multidimensional Approach to the Relationship between Mood and Weather.” British Journal of Psychology (London, England: 1953), U.S. National Library of Medicine, Feb. 1984, www.ncbi.nlm.nih.gov/pubmed/6704634.

Hsiang, Solomon M., et al. “Quantifying the Influence of Climate on Human Conflict.” Science, American Association for the Advancement of Science, 13 Sept. 2013, science.sciencemag.org/content/341/6151/1235367.

Keller, Matthew C, et al. “A Warm Heart and a Clear Head. The Contingent Effects of Weather on Mood and Cognition.” Psychological Science, U.S. National Library of Medicine, Sept. 2005, www.ncbi.nlm.nih.gov/pubmed/16137259.

Klimstra, Theo A, et al. “Come Rain or Come Shine: Individual Differences in How Weather Affects Mood.” Emotion (Washington, D.C.), U.S. National Library of Medicine, Dec. 2011, www.ncbi.nlm.nih.gov/pubmed/21842988.

Team, DFH. “Weather Forecast – Can It Predict Your Mood, Too?” Designs for Health, 15 Aug. 2019, blog.designsforhealth.com/node/1085.

Vergés, Josep, et al. “Weather Conditions Can Influence Rheumatic Diseases.” Proceedings of the Western Pharmacology Society, U.S. National Library of Medicine, 2004, www.ncbi.nlm.nih.gov/pubmed/15633634.

Functional Endocrinology: Inflammation and the Endocrine System

by Dr. Alex Jimenez D.C.,C.C.S.T | Nov 12, 2019 | Functional Medicine, Gastro Intestinal Health, Gut and Intestinal Health, Health, Wellness

Do you feel:

That eating relieves fatigue?
Hormone imbalances?
Aches, pains, and swelling throughout the body?
Bodily swelling for no reason?
Inflammation on your body?

If you are experiencing any of these situations, you might be experiencing inflammation, and it might affect your endocrine system.

Inflammation and the Endocrine System

Inflammation is a defense mechanism in the body. The immune system can recognize the damaged cells, irritants, and pathogens that cause harm to the body and began the healing process. When the inflammation turns into chronic inflammation, it can cause several diseases and conditions in the body and can cause harm to an individual.

Inflammation can cause dysfunction when it is in the endocrine system. The endocrine system is a series of glands that produce and secretes hormones that the body needs and uses for a wide range of functions. When the endocrine glands produce hormones, they are sent into the bloodstream to the various tissues in the body. Once they are in the various tissues, the hormone signals the tissues to tell them what they are supposed to do. When the glands do not produce the right amount of hormones, various diseases like inflammation can affect the body.

Inflammation Symptoms and Causes

Two questions are asked concerning the interaction of the endocrine system with inflammation: How does inflammation influences the endocrine system, and does it influences disease? How do hormones influence inflammation and immune cells? A theory had integrated both questions and has recently been demonstrated in the context of chronic inflammation considering a rheumatic disease.

So how does inflammation influence the endocrine system? Inflammation symptoms can vary depending on if it is acute or chronic. The effects of acute inflammation are summed up by the acronym PRISH. They include:

Pain: The inflamed area is most likely to be painful, especially during and after touching. The chemicals that stimulate the nerve endings are released, making the area more sensitive.
Redness: This occurs due to the capillaries in the area that is filled with more blood than usual.
Immobility: There may be some loss of function in the region of the inflammation where the injury has occurred.
Swelling: A buildup of fluid causes this.
Heat: Heat is caused by having more blood flow to the affected area and making it warm to the touch.

These acute inflammation signs only apply to an inflammation on the skin. If the inflammation occurs deep inside the body, like the endocrine system and the internal organs, some of the signs may be noticeable. Some internal organs may not have sensory nerve endings nearby; for example, they will not have pain.

With the effects of chronic inflammation, it is long term and can last for several months or even years. The results from chronic inflammation can be from:

An autoimmune disorder that attacks normal healthy tissue and mistaking it for a pathogen that causes diseases like fibromyalgia.
An industrial chemical that is exposed to a low level of a particular irritant over a long period.
Failure to eliminate whatever was causing acute inflammation.

Some of the symptoms of chronic inflammation can be present in different ways. These can include:

Fatigue
Mouth sores
Chest pains
Abdominal pain
Fever
Rash
Joint pain

When inflammation affects the endocrine system, it can cause the body’s system to be unbalanced, and it can lead to chronic long term illnesses.

With the second question, it is asking how do hormones influence inflammation and the immune system? When the hormone levels are either too high or too low, it can have several effects on a person’s health. The signs and symptoms can depend on hormones that are out of balance.

Inflammation and Hormones

Research has shown that some of the conditions that are affecting the endocrine system can lead to autoimmune disorders. High levels of hormones can lead to hyperthyroidism, Cushing syndrome, and Graves disease. While low levels of hormones can lead to hypothyroidism and Addison disease. When the levels of the hormones are either too high or too low, the body fluctuates from either weight gain or weight loss and disrupting the glucose levels. This can cause a person to get diabetes and obesity.

Obesity is the main risk factor for type 2 diabetes. During the development of obesity, subclinical inflammatory activity in the tissues are activated and involves the metabolism and energy homeostasis. In the body, intracellular serine/threonine kinases are activated in response to those inflammatory factors. They can catalyze the inhibitory phosphorylation of the key proteins of the insulin-signaling pathway, leading to insulin resistance in the body.

Studies have shown that inflammation is a general tissue response to a wide variety of stimuli. When inflammation is not adequately regulated, inflammatory responses may be exaggerated or ineffective, which can lead to immune dysfunction, recurring infections, and tissue damage, both locally and systemically. With various hormones, cytokines, vitamins, metabolites, and neurotransmitters being key meditators of the immune and inflammatory responses to the endocrine system.

Another study shows that aging, chronic psychological stress, and mental illnesses are also accompanied by chronic smoldering inflammation. Chronic smoldering inflammation in humans is already established with elevations of serum levels, leading to an increase in resting metabolic rate.

Conclusion

So inflammation is a double edge sword where it can heal the body but also cause the body harm if it is deep into the internal organs and body systems. With the endocrine system, the levels of the hormones can fluctuate from going too high or too low and affecting the tissues in the body, causing inflammation. When an individual is suffering from chronic inflammation, it can change their lifestyle drastically. Some products are here to help counter the metabolic effects of temporary stress and make sure that the endocrine system is supported as well.

References:

Coope, Andressa, et al. “MECHANISMS IN ENDOCRINOLOGY: Metabolic and Inflammatory Pathways on the Pathogenesis of Type 2 Diabetes.” European Journal of Endocrinology, U.S. National Library of Medicine, May 2016, www.ncbi.nlm.nih.gov/pubmed/26646937.

Felman, Adam. “Inflammation: Causes, Symptoms, and Treatment.” Medical News Today, MediLexicon International, 24 Nov. 2017, www.medicalnewstoday.com/articles/248423.php.

Salazar, Luis A., et al. “The Role of Endocrine System in the Inflammatory Process.” Mediators of Inflammation, Hindawi, 29 Sept. 2016, www.hindawi.com/journals/mi/2016/6081752/.

Seladi-Schulman, Jill. “Endocrine System Overview.” Healthline, 22 Apr. 2019, www.healthline.com/health/the-endocrine-system.

Straub, Rainer H. “Interaction of the Endocrine System with Inflammation: a Function of Energy and Volume Regulation.” Arthritis Research & Therapy, BioMed Central, 13 Feb. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC3978663/.

Health Coaching in El Paso: Part 2

by Dr. Alex Jimenez D.C.,C.C.S.T | Nov 11, 2019 | Chiropractic, Functional Medicine, Health, Health Coaching, Wellness

Health Coaching is a recent position that is being utilized by doctor offices around the country. Many doctors have realized that their patients are needing more one on one guidance but they are unable to provide this due to their hectic schedule. This is where they have created and utilized health coaches.

Health coaching is extremely beneficial for patients and can help them achieve their health goals. For more information about health coaches and a general overview of the essential role they play in the healthcare field, please see last week’s article linked here.

Health coaches use many different techniques depending on the patient they are working with, but the core values of their methods remain the same. These core values can be broken down into 6 different steps, with each individual step having smaller more detailed steps of their own. These steps can be identified as:

Identifying values and vision

Determining goals

Building a plan for action

Tracking progress

Visualizing one’s best self

Creating a plan for resiliency

Step 1: Identify Values

With this step being the first, it is one of the most crucial. When a patient comes to a physician or a health coach, it is usually because they have been recently diagnosed or are unhappy with their current health status. However, this does not mean that the patient is fully ready to accept their condition or understands it fully.

The patient will be asked to write down inventory in the categories of physical, emotional, spiritual, social, recreational, intellectual, and environmental. The purpose of this is so the patient is able to search and reflect on where they’re currently at and where they would like to be.

From here, there are different techniques and models that a coach may use. One being the transtheoretical model, in which the patient will use stages to move through a behavior change.

At this point, the conversation is less about treatment and more about obtaining an awareness of their health risks, experience with a current illness or any symptoms they’re experiencing. The patient is welcome and encouraged to express their emotions openly. The health coach will move through these next 6 steps to help outline the patient’s treatment and see what stage they are at.

1. Precontemplation: the patient does not intend to take action in the foreseeable future

2. Contemplation: intending to start introducing healthy behaviors within the next 6 months

3. Preparation: patients are ready to take action in the next 30 days

4. Action: the patient has recently changed their behavior and intends to keep moving forward

5. Maintenance: the patient has sustained their behavior change for 6 months and intends to maintain the behavior change for more than six months

6. Termination: the patient has grown and is now self-aware of their behaviors and has no desire to return to their previously unhealthy behaviors

As we all know, values are formed starting in early childhood. These values are then later consciously re-evaluated and may change. It is important for the patient to work with the health coach so they properly understand their personal values. This allows the patient to get clarity and build self-awareness to make intelligent decisions and keep a balance in life.

Actually sitting down identifying values might be difficult, as many individuals do not think about them often. If this is the case, the health coach might help by asking questions like:

What is more important in your life: Beyond basic human needs, what must you have in your life to experience fulfillment?

Take this time and consider a meaningful moment: What was happening to you and what values were you honoring?

Consider a time when you were angry or upset: What were you feeling and, if you flip those feelings around, what value is being suppressed?

These questions aid in triggering times that the patient might not have been connecting to values. After the patient has identifies values, the health coach will work with the patient to select between 5-10 of their core values and then rank them in order of importance. From here, the patient is able to evaluate their values and proceed to determining goals.

Step 2: Determine Goals

Once a patient has identified their values, the health coach will shift their focus and have them brainstorm what they would like to focus on in their healing plan. This step is important because it will determine what they specifically want to change or improve. Some patients may feel unsure or are apprehensive, but allowing the patient time to journal or write out everything they want to accomplish, big or small, as well as the known steps or tasks, will help the patient get there.

When determining goals, the health coach will encourage the patient to create goals for multiple areas in their life. Some of these areas may include, health, family, relationships, and recreation. The health coach will encourage the patient’s goals by having them consider the following questions:

What do I want to achieve?

How will I achieve this goal?

Why do I want to reach this goal?

Who will I need to work with to achieve this goal?

What are the conditions and limitations to achieving this goal?

Based on the core areas and goals, the health coach will work with the patient to determine SMART goals. A SMART goal is a goal-setting technique that brings structure and trackability to goals. SMART goals stand for Specific, Measurable, Attainable, Relevant, and Timely. These create a verifiable trajectory towards a specific objective with clear milestones. By determining SMART goals, it clarifies how and when the goal will be achieved, rather than just stating a desire.

A health coach will help patients turn “I want to lose weight” into ” I want to lose 20 pounds to have more energy to play with my grandchildren. I will do so by exercising four times a week and eating less processed foods, and more fruits and vegetables. I will lose an average of two pounds every week for 10 weeks.”

By doing this, the health coach is working on a goal that immediately interests the patient and puts it into a way that is more attainable. The health coach can help the patient stay encouraged and motivated as they work together to achieve small successes, eventually leading to the patient being more willing to take on bigger challenges.

Using health coaching can be more beneficial than one might originally think. As one can see, they really go deep into one’s life and can help them in ways they might not have planned on originally. In the next article, the steps of building a plan for action and tracking progress and results will be discussed in great detail.

Changing your lifestyle can be difficult and does not happen overnight. Those who work with a coach to reach their goals are more successful and less likely to give up when things get difficult. Coaches are amazing for accountability, advice, health help, goal setting, and organizing expectations in a realistic timeline. Look at it this way: People use a wedding coordinator to help them oragnize food, timelines, expectations, etc. and that is for an event that lasts 1 day. So why are you not using a health coach to help you organize all of these same things for something that will last a lifetime? In addition you’re getting to help decide your future and gain a deeper undestanding of what lies ahead. Investing in yourself is one of the best things you can do for yourself. – Kenna Vaughn, Senior Health Coach

The scope of our information is limited to chiropractic, musculoskeletal and nervous health issues as well as functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or chronic disorders of the musculoskeletal system. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

The information from this article was found in an article written by Integrative Practioner. The sources can be found listed below.

Resources:

American Psychological Association (2019). The Road to Resilience. Retrieved from: https://www.apa.org/helpcenter/road-resilience

Jonas, W. (2019). Empowering patients with chronic diseases to live healthier through health coaching: Integrative primary care case study. Samueli Integrative Health Programs.Retrieved from: https://www.health.harvard.edu/staying-healthy/give-yourself-a-health-self-assessment

Miller, W. and Rose, G. (1991). Motivational Interviewing: Preparing People to Change Addictive Behavior. Guilford Publications.

Pecoraro, Wendy. “A Six-Step Approach To Health And Wellness Coaching: A Toolkit for Practice Implementation.” Integrative Practitioner.Com, 2019.

Trzeciak, S. and Mazzarelli, A. (2019). Compassionomics. Studer Group. Virginia Polytechnic Institute and State University. The Stages of Change. Retrieved from: http://www.cpe.vt.edu/gttc/presentations/8eStagesofChange.pdf

Your Coach (2009). SMART goals. Retrieved from: https://www.yourcoach.be/en/coaching-tools/

6 Supplements For Kidney Health

by Dr. Alex Jimenez D.C.,C.C.S.T | Nov 8, 2019 | Functional Medicine, Health, Nutrition, Supplements, Wellness

Do you feel:

Complicated, infrequent bowel movements?
Frequent urination?
Poor bowel function?
Have more than three bowel movements daily?
Feeling that bowels do not empty completely?

If you are experiencing any of these situations, then you might want to consider these six supplements for your kidneys.

It is estimated that 31 million Americans have suffered from chronic kidney disease. It might be due to the misery of the production of kidney stones. It is more common that 9 out of 10 individuals that have moderately decreased kidney function will not even know that they have it. Chronic kidney disease does not get much recognition, but it does kill more people than either breast or prostate cancer.

One reason that chronic kidney disease is not on the radar for most people is that there are no symptoms until the disease is in the advanced stage. When it does appear in the body, they include a range of symptoms that can stay in the body for a long time. Since many of the symptoms do not set off the alarms in the body, it is easy to ignore them until the person is diagnosed with kidney failure. Fortunately, with a little awareness and some natural kidney support, individuals can prevent the symptoms from escalating on the body.

Good Kidney Health

The kidneys are two bean-shaped organs that are located behind the lower rib cage on either side of the spine in the body. Vital to the overall health, the kidneys filter waste and toxins out of the blood and moving them to the bladder so they can be excreted out of the body as urine. The kidneys also regulate the body’s fluid balance, the minerals balance in the bloodstream, and activating vitamin D, so that way the body can use it. The kidneys also release hormone production directly to the bloodstream and regulating blood pressure.

It is essential to take the necessary steps to maintain kidney health, especially if an individual has an increased risk of chronic kidney disease. Factors can affect the body and can cause individuals to have a higher risk of chronic kidney disease. Some of these factors include:

Being diabetic
Someone in the family that has a history of kidney disease, diabetes or high blood pressure
Someone having some form of cardiovascular disease
Obesity
Diagnosed with chronic urinary tract infections

While some of these risks are beyond a person’s control, it is crucial to adopt a few healthy lifestyle habits and adding kidney supporting supplements to prevent the spread of chronic kidney diseases and other ailments that have damaged the kidneys in the body.

The Best Ways for Kidney Health

When optimizing kidney health, changing lifestyle habits is highly essential. While quitting smoking, moderate alcohol consumption, and increasing physical activity is beneficial for the body and can boost kidney health overall. Improving the diet is one of the most accessible lifestyle modifications anyone can make.

For decades, doctors have recommended patients with CKD, a renal diet that limits dietary potassium, and phosphorus intake. The only problem with this type of diet is that it reduced some of the essential foods like fruits, vegetables, whole grains, legumes, and nuts. However, recent studies pointed out that well-rounded diets like the Mediterranean diet or the DASH diet are the way to go for those who are with or want to prevent CDK. With these healthier diets, they focus on whole-minimally-processed foods and low, moderate amounts of protein and as a result, they support kidney health and help reduce the risk of related health issues like high blood pressure, heart disease, obesity, and diabetes.

It is also a smart move to stay hydrated with fluids, especially water, since it helps clear the sodium and toxins from the kidneys.

The 6 Supplements For Healthy Kidneys

When a person is at risk for kidney disease or wants to optimize these amazing filters, these six supplements are excellent for playing a supportive role in helping the kidneys.

Alpha-lipoic acid

Alpha-lipoic acid is a powerful antioxidant that is made inside the mitochondria, where it helps key enzymes turn into nutrients and energy for the body. This antioxidant plays another crucial role by protecting the cells from oxidative damage, including those in the kidneys. A study showed that alpha-lipoic acid produces a significant uptick in two other antioxidants, SOD (superoxide dismutase) and CAT (catalase) in kidney tissue. This can help reduce inflammation and oxidative stress in the kidneys as well as preventing kidney stones from forming.

Andrographis

Andrographis is a kidney supporting herb that people do not think about when they are indulging in their favorite alcoholic beverage; however, it should be. In the Journal of Ethnopharmacology found that the two compounds that are in Andrographis, which is andrographolide and arabinogalactan proteins; help protect the kidneys from alcohol toxicity. For anyone that is enjoying a glass wine with dinner, having a beer or two with friends, or drinking the occasional cocktail, taking a dose of Andrographis before consuming alcohol can provide the protection the kidneys need.

Moringa

Moringa is a superfood that comes from the leaves of the moringa tree that is essential parts of Asia, Central and South America, Africa, and Australia. These medicinal plants have possessed the ability to protect SOD and CAT levels in the kidneys. Studies have been shown using a model of acetaminophen toxicity and found that the moringa supplementation has reversed both the oxidative damage and inflammation in the kidneys.

NAC

Also known as n-acetylcysteine, NAC is the precursor to glutathione, the body’s master antioxidant. NAC is an antioxidant in its rights by protecting the kidney cells from heavy metals and other damaging toxins. Research has shown that NAC can also limit the damage from AGEs (advanced glycation end production.) AGEs are formed when glucose reacts with the proteins in the blood vessel walls, including the blood vessels within the kidneys. The resulting damage caused by AGE includes oxidative damage that can be a contributing factor to chronic kidney disease, but proactively including NAC as part of the person’s supplement routine that can help protect the harmful effects of AGEs.

Probiotics

Beneficial bacteria found in probiotics can do more than just enhancing the body’s gut health. Probiotics can also help protect against the complication of CKD by decreasing inflammation and the production of uremic toxin. This dual-action helps the kidney function. Probiotics can protect the body from the leaky gut syndrome, which is a common condition people with CKD, allowing harmful bacteria to “leak” from the intestinal tract into the blood. Supplementing with probiotics can improve the bacterial balance in the gut, lessening the permeability of the intestinal barrier, and reducing the complications of CKD.

Resveratrol

Resveratrol is found in grapes, berries, and peanuts. Only making the headlines a few years ago, due to its heart-healthy properties and new evidence has been found that resveratrol can protect the kidneys from a variety of toxins, including heavy metals, drugs, and alcohol that can cause renal injury. This antioxidant and anti-inflammatory compound can help fortify the kidneys against injury and improves renal function once the injury has occurred.

Conclusion

With these six supplements, they can provide anyone the help they need to prevent chronic kidney disease. Even though the symptoms of chronic kidney disease do not show at a later date, individuals must add these supplements to their diet and lifestyle to prevent chronic kidney disease. Some products can help with inflammation in the body system by containing collagen-based proteins and targeting amino acids that can offer support to the gastrointestinal system.

The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues as well as functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or chronic disorders of the musculoskeletal system. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .

References:

Al, H S. “Protective Effect of Resveratrol against Aluminum Chloride Induced Nephrotoxicity in Rats.” Saudi Medical Journal., U.S. National Library of Medicine, Apr. 2016, www.ncbi.nlm.nih.gov/pubmed/?term=27052279.

Albertoni, G, and N Schor. “Resveratrol Plays Important Role in Protective Mechanisms in Renal Disease–Mini-Review.” Jornal Brasileiro De Nefrologia: ‘Orgao Oficial De Sociedades Brasileira e Latino-Americana De Nefrologia., U.S. National Library of Medicine, 2019, www.ncbi.nlm.nih.gov/pubmed/?term=25923757.

Chauveau, Philippe, et al. “Mediterranean Diet as the Diet of Choice for Patients with Chronic Kidney Disease.” Nephrology, Dialysis, Transplantation: Official Publication of the European Dialysis and Transplant Association – European Renal Association, U.S. National Library of Medicine, 1 May 2018, www.ncbi.nlm.nih.gov/pubmed/29106612.

Cigarran, S, et al. “Gut Microbiota in Chronic Kidney Disease.” Nefrologia: Publicacion Oficial De La Sociedad Espanola Nefrologia., U.S. National Library of Medicine, 2019, www.ncbi.nlm.nih.gov/pubmed/?term=27553986.

Gallieni, Maurizio, and Adamasco Cupisti. “DASH and Mediterranean Diets as Nutritional Interventions for CKD Patients.” American Journal of Kidney Diseases: the Official Journal of the National Kidney Foundation, U.S. National Library of Medicine, Dec. 2016, www.ncbi.nlm.nih.gov/pubmed/27884277.

Karthivashan, G, et al. “The Modulatory Effect of Moringa Oleifera Leaf Extract on Endogenous Antioxidant Systems and Inflammatory Markers in an Acetaminophen-Induced Nephrotoxic Mice Model.” PeerJ., U.S. National Library of Medicine, 7 July 2016, www.ncbi.nlm.nih.gov/pubmed/?term=27441110.

Ko, Gang Jee, et al. “Dietary Protein Intake and Chronic Kidney Disease.” Current Opinion in Clinical Nutrition and Metabolic Care, U.S. National Library of Medicine, Jan. 2017, www.ncbi.nlm.nih.gov/pubmed/27801685.

Petronilho, F, et al. “Alpha-Lipoic Acid Attenuates Oxidative Damage in Organs After Sepsis.” Inflammation., U.S. National Library of Medicine, Feb. 2016, www.ncbi.nlm.nih.gov/pubmed/?term=26431839.

Singha, P K, et al. “Protective Activity of Andrographolide and Arabinogalactan Proteins from Andrographis Paniculata Nees. against Ethanol-Induced Toxicity in Mice.” Journal of Ethnopharmacology., U.S. National Library of Medicine, 20 Apr. 2007, www.ncbi.nlm.nih.gov/pubmed/?term=17127022.

Unknown, Unknown. “6 Supplements That Improve Your Kidney Health.” Fullscript, 1 Oct. 2019, fullscript.com/blog/kidney-health.

Unknown, Unknown. “Facts About Chronic Kidney Disease.” National Kidney Foundation, 19 July 2019, www.kidney.org/atoz/content/about-chronic-kidney-disease.

Unknown, Unknown. “Kidney Disease Statistics for the United States.” National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Department of Health and Human Services, 1 Dec. 2016, www.niddk.nih.gov/health-information/health-statistics/kidney-disease.

Xia, Q, et al. “N-Acetylcysteine Ameliorates Contrast‑Induced Kidney Injury in Rats with Unilateral Hydronephrosis.” Molecular Medicine Reports., U.S. National Library of Medicine, Feb. 2018, www.ncbi.nlm.nih.gov/pubmed/?term=29207099.

The Top 10 Superfoods for Inflammation

by Dr. Alex Jimenez D.C.,C.C.S.T | Nov 7, 2019 | Functional Medicine, Gastro Intestinal Health, Gut and Intestinal Health, Health, Nutrition, Wellness

Do you feel:

Inflammation on your joints or all over the body?
Stomach pain, burning, or aching 1-4 hours after eating?
Unpredictable abdominal pain?
Gas immediately following after a meal?
Excessive belching, burping, or bloating?

If you are experiencing any of these situations, then try these top ten superfoods to prevent inflammation in your body.

Superfoods lack any formal criteria, and people wonder what makes a food a superfood. Medical experts agreed that foods with the title “superfood” have health benefits that go far beyond what is listed on their nutrition labels. There is a wide range of health-promoting superfoods that can be incorporated into a person’s diet in several different ways. Eating superfood alone will not make anyone healthier overnight, but adding them to an already balanced diet can give anyone a mega-dose of added health benefits to their body.

Getting to Know Superfoods

According to the Merriam-Webster Dictionary, a superfood is defined as “a food that rich in compounds and considered beneficial to a person’s health. It can be any foods that have antioxidants, fatty acids, or fibers in their nutrient compounds. While the Oxford Dictionary defines a superfood as “a nutrient-rich food that is considered to be especially beneficial for health and well-being.”

Here are the top ten superfoods that have been scientifically proven to help optimize the body’s ability to function correctly. These superfoods are not only super healthy, but they are affordable and readily available in the grocery stores, online, and at farmer’s markets.

Açai Berries

Açai berries are high in antioxidants. They also contain B vitamins, magnesium, potassium, healthy fats, and phosphorus. The açai berry is one of the most well-known superfoods that is beneficial for the body’s microbiome. Studies have shown that açai berries have anti-inflammatory properties, help improve the cognitive function, maintaining healthy blood sugar levels, and protect against heart diseases. The berries themselves have also been suggested to help slow down age-related memory loss in individuals.

Studies have shown that the health benefits of the açai berries are that the berries contain a range of polyphenols that protects cellular oxidative damage in vitro and can provide ant-inflammatory signaling in the body by reducing the production of free radicals by inflammatory cells. Chronic inflammation in the body can lead to diseases like fibromyalgia. So consuming this berry can help lower the risk of inflammation in the body.

Plant-based protein

Plant proteins are abundant, branched-chain containing essential amino acids, and are exceptionally high in lysine. Research has been shown that lysine can help balance blood glucose in the body. Lysine even can increase muscle strength and combat anxiety in the body.

Plant-based proteins that contain carotenoids and flavonoids can modulate inflammatory responses in the body as well as the immunological process as well. Plant foods have anti-inflammatory potential that everyone needs in their diet to reduce inflammatory responses that is in the body.

Salmon

Salmon is a superfood that has one of the highest sources for omega-3 fatty acids. Omega-3 fatty acids have been shown to lower the risk of developing coronary heart diseases, lowers metabolic syndrome, and diabetes. Studies have been shown that fish oil has also been known to help combat late-onset Alzheimer’s disease.

Consuming salmon or any foods that contain omega-3s may help alleviate oxidative stress that the body may have picked up. Omega-3s even play a role in lowering the risk of inflammation on individuals who have to develop fibromyalgia. Since it associates with pro-inflammatory cytokines, eating omega-3 fatty foods can help lower the inflammation and alleviate it as well.

Avocados

Avocados are a nutrient-rich superfood, high fiber fruits that play a significant role in combating chronic diseases in the body. Eating avocados regularly have been known to lower the risk of heart disease, metabolic syndrome, diabetes, and certain cancers.

Since avocados are a nutrient-dense source of MUFA (monounsaturated fatty acids), the fruit can be used to replace SFA (saturated fatty acids) in a diet to lower LDL-C (low-density lipoprotein cholesterol) in the body.

Kale

Kale has an excellent source of nutrients like zinc, folate, magnesium, calcium, vitamin C, fiber, and iron. Research has shown that dark leafy greens can reduce the risk of chronic illnesses like type 2 diabetes and heart disease.

Olive oil

Olive oil is a superfood that has been shown to provide a range of various health benefits. Extra virgin olive oil is associated with reducing the risk of cardiovascular disease and mortality on individuals that have a high cardiovascular risk.

Olive oil has a monounsaturated fat called oleic acid, which helps reduce inflammation in the body.

Sweet potato

Sweet potato is the superfood root vegetable that is full of nutrients that are beneficial to the body. They are an excellent source of carotenoids, fiber, potassium, vitamin C, and vitamin A.

Consuming sweet potato is beneficial for the body due to reducing the risk of inflammation and DNA damage. Since it contains high levels of antioxidants, it may also prevent cell damage as well in the body.

Fermented Foods

Fermented foods like yogurt, kefir sauerkraut, and many others are heavily sought after superfoods by consumers. This is because fermented foods have a range of fantastic health benefits like antioxidants, anti-microbial, anti-fungal, anti-inflammatory, andante-diabetic properties.

Green tea

Green tea is a lightly caffeinated beverage that has a broad spectrum of health benefits for the body. It is rich with antioxidants and polyphenolic compounds that can protect the body against chronic diseases and be a useful tool for bodyweight management.

Seaweed

Seaweed is packed with several nutrients like folate, vitamin K iodine, and fiber that is beneficial for the body. It plays an essential role by helping lowering blood pressure and to treat several chronic illnesses. Studies have shown that due to their potential beneficial activities such as anti-inflammatory and anti-diabetic effects that are beneficial to prevent flare-ups in the white adipose tissue and systemic IR.

Conclusion

Superfoods are an essential additive boost to any healthy diet. These ten superfoods contain anti-inflammatory properties that are beneficial to the body to prevent the risk of inflammation in the body. Eating these foods combine with these products will provide relief from oxidative stress and inflammation that the body may encounter, as well as providing support to the endocrine system.

References:

Basu, Arpita, et al. “Dietary Factors That Promote or Retard Inflammation.” Arteriosclerosis, Thrombosis, and Vascular Biology, U.S. National Library of Medicine, May 2006, www.ncbi.nlm.nih.gov/pubmed/16484595.

Dellwo, Adrienne. “The Potential Benefits of Omega-3 for Fibromyalgia & CFS.” Verywell Health, Verywell Health, 7 July 2019, www.verywellhealth.com/omega-3-for-fibromyalgia-and-chronic-fatigue-syndrome-715987.

Felman, Adam. “Fibromyalgia: Symptoms, Causes, and Treatment.” Medical News Today, MediLexicon International, 5 Jan. 2018, www.medicalnewstoday.com/articles/147083.php.

Jensen, Gitte S, et al. “Pain Reduction and Improvement in Range of Motion after Daily Consumption of an Açai (Euterpe Oleracea Mart.) Pulp-Fortified Polyphenolic-Rich Fruit and Berry Juice Blend.” Journal of Medicinal Food, Mary Ann Liebert, Inc., 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3133683/.

Oh, Ji-Hyun, et al. “Anti-Inflammatory and Anti-Diabetic Effects of Brown Seaweeds in High-Fat Diet-Induced Obese Mice.” Nutrition Research and Practice, The Korean Nutrition Society and the Korean Society of Community Nutrition, Feb. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4742310/.

Smriga, Miro, et al. “Lysine Fortification Reduces Anxiety and Lessens Stress in Family Members in Economically Weak Communities in Northwest Syria.” Proceedings of the National Academy of Sciences of the United States of America, National Academy of Sciences, 1 June 2004, www.ncbi.nlm.nih.gov/pubmed/15159538.

Tanaka, Takuji, et al. “Cancer Chemoprevention by Carotenoids.” Molecules (Basel, Switzerland), MDPI, 14 Mar. 2012, www.ncbi.nlm.nih.gov/pubmed/22418926.

Unknown, Unknown. “What Are Superfoods? Top 10 Superfoods.” Fullscript, 4 Mar. 2019, fullscript.com/blog/superfoods.

Unni, Uma S, et al. “The Effect of a Controlled 8-Week Metabolic Ward Based Lysine Supplementation on Muscle Function, Insulin Sensitivity and Leucine Kinetics in Young Men.” Clinical Nutrition (Edinburgh, Scotland), U.S. National Library of Medicine, Dec. 2012, www.ncbi.nlm.nih.gov/pubmed/22524975.

Wang, Li, et al. “Effect of a Moderate Fat Diet with and without Avocados on Lipoprotein Particle Number, Size and Subclasses in Overweight and Obese Adults: a Randomized, Controlled Trial.” Journal of the American Heart Association, Blackwell Publishing Ltd, 7 Jan. 2015, www.ncbi.nlm.nih.gov/pubmed/25567051.

Wang, Ping-Yu, et al. “Higher Intake of Fruits, Vegetables or Their Fiber Reduces the Risk of Type 2 Diabetes: A Meta-Analysis.” Journal of Diabetes Investigation, John Wiley and Sons Inc., Jan. 2016, www.ncbi.nlm.nih.gov/pubmed/26816602.

Watzl, Bernhard. “Anti-Inflammatory Effects of Plant-Based Foods and of Their Constituents.” International Journal for Vitamin and Nutrition Research. Internationale Zeitschrift Fur Vitamin- Und Ernahrungsforschung. Journal International De Vitaminologie Et De Nutrition, U.S. National Library of Medicine, Dec. 2008, www.ncbi.nlm.nih.gov/pubmed/19685439.

Şanlier, Nevin, et al. “Health Benefits of Fermented Foods.” Critical Reviews in Food Science and Nutrition, U.S. National Library of Medicine, 2019, www.ncbi.nlm.nih.gov/pubmed/28945458.

Understanding The Health Benefits of Intermittent Fasting

by Dr. Alex Jimenez D.C.,C.C.S.T | Nov 6, 2019 | Fasting, Functional Medicine, Health, Weight Loss, Wellness

Do you feel:

Hungry in an hour or two after eating?
Unexplained weight gain?
Hormonal imbalances?
An overall sense of bloating?
A sense of fullness during and after meals?

If you are experiencing any of these situations, then try considering intermittent fasting.

Intermittent fasting is a dietary approach that has become increasingly popular in recent years. Humans have practiced this method of eating for centuries since the time of the hunter-gatherer societies. Studies have been shown that people used it historically for medicinal purposes by ancient Rome, Greek, and Chinese civilizations. Fasting has even been used for spiritual reasons in certain religions, including Buddhism, Islam, and Christianity.

What is Intermittent Fasting?

Fasting involves abstaining from calorie-containing food and beverage for at least twelve consecutive hours. This dietary party can be the result of several hormonal and metabolic changes in the body. Research shows that these changes may help promote specific health benefits, including weight loss, neuroprotective effects, decreased inflammation and can improve blood glucose and insulin levels.

Other methods involve abstaining from food for several days or even weeks, and intermittent fasting is one of the most common fasting methods that typically involves a shorter fasting period between 16 to 24 hours at regular intervals. Several types of intermittent fasting are determined by the duration of the “feeding window,” which is the timeframe of when the food is consumed, and the “fasting window,” which is the timeframe for the food to be avoided. Here are the other methods of fasting, which includes:

Time-restricted feeding (TRF): This type of fasting has a feeding window period from 4 to 12 hours every day, following by a fasting window for the remainder of the day when only water is permitted. The most common variation of time-restricted feeding is 16/8, which involves 16 consecutive hours of fasting per day.
Early time-restricted feeding (eTRF): This is a type of variation of time-restricted feeding that involves a 6-hour feeding window early in the day from 8 a.m. to 2 p.m., while the remainder of the day makes up for the fasting period.
Alternate day fasting (ADF): This type of fasting involves alternating one day of unrestricted eating with one day of complete fasting.
Period fasting (cycling fasting): This type involves fasting for one or two days per week with 5 or 6 days of eating as desired. The variations of periodic fasting include 5:2 and 6:1 fasting.
Modified fasting: This type of fasting has some methods of intermittent fasting like alternate day fasting. This fasting can be modified to include very-low-calorie consumption during the fasting window period.

How Does Intermittent Fasting Work?

Intermittent fasting is the result of changes in hormonal patterns and energy metabolism in the body. After consuming food, the contents are broken down into nutrients and are absorbed in the digestive tract. The carbohydrates are broken down, specifically, into glucose and absorb into the bloodstream, distributing it into the body’s tissue as the primary source of energy. The hormone insulin helps regulate the blood glucose levels by signaling the cells to uptake the glucose from the blood, where it provides fuel for the body to function.

With intermittent fasting, a person is done with a meal; the supply of glucose is depleted from the body. For the energy to meet its needs, the body will break down the glycogen, the storage form of glucose found in the liver and skeletal muscles. The body uses gluconeogenesis, which is a process where the liver produces glucose from non-carbohydrate sources.

Then after approximately 18 hours of intermittent fasting, the levels of insulin are low, and the process called lipolysis begins. During this process, the body starts to break down fat into free fatty acids. When there is an insufficient amount of glucose available to meet the body’s energy demand, the body itself will transition to using those fatty acids and fatty derived ketones for energy. This metabolic state is known as ketosis. Since liver cells are responsible for ketogenesis, which is the production of ketone bodies, the fatty acids start to break down in the mitochondria of cells by a process called beta-oxidation and start converting to ketones acetoacetate and beta-hydroxybutyrate.

The ketones are then used by muscle cells and neurons to generate ATP (adenosine triphosphate), which is the primary carrier of energy in cells. Research has stated that the availability and use of the fatty acids and ketone bodies for energy replace the use of glucose in other vital body tissues, including the heart, liver, pancreas, and brain.

Four metabolic states are induced by fasting are referred to as the fast-fed cycle, and they are:

The fed state
The post-absorptive state
The fasting state
The starvation state

The physiological effect of intermittent fasting can also be achieved by following a ketogenic diet, very high fat and low carbohydrate diet. This diet’s purpose is to shift the body’s metabolic state into ketosis.

The Benefits of Intermittent Fasting

Tons of research has demonstrated how intermittent fasting has a wide variety of health benefits, including:

Weight loss
Type 2 diabetes prevention and management
Improved cardiometabolic risk factors
Cellular cleansing
Decreased inflammation
Neuroprotection

Studies have been shown that several proposed mechanisms are responsible for these health effects of intermittent fasting and have proven to be beneficial to a person’s lifestyle.

Conclusion

Intermittent fasting has been practiced for centuries and has gain popularity in recent years. It involves abstaining from consuming foods for at least 12 consecutive hours by turning the fat cells into energy for the body to function. The health benefits that intermittent fasting provides is beneficial for an individual who is trying to maintain a healthy lifestyle. Some products help provide support to the gastrointestinal system as well as making sure that sugar metabolism is at a healthy level for the body.

References:

Dhillon, Kiranjit K. “Biochemistry, Ketogenesis.” StatPearls [Internet]., U.S. National Library of Medicine, 21 Apr. 2019, www.ncbi.nlm.nih.gov/books/NBK493179/#article-36345.

Hue, Louis, and Heinrich Taegtmeyer. “The Randle Cycle Revisited: a New Head for an Old Hat.” American Journal of Physiology. Endocrinology and Metabolism, American Physiological Society, Sept. 2009, www.ncbi.nlm.nih.gov/pmc/articles/PMC2739696/.

Stockman, Mary-Catherine, et al. “Intermittent Fasting: Is the Wait Worth the Weight?” Current Obesity Reports, U.S. National Library of Medicine, June 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5959807/.

Unknown, Unknown. “Understand Intermittent Fasting.” Fullscript, 8 July, 2019, fullscript.com/blog/intermittent-fasting.

Zubrzycki, A, et al. “The Role of Low-Calorie Diets and Intermittent Fasting in the Treatment of Obesity and Type-2 Diabetes.” Journal of Physiology and Pharmacology: an Official Journal of the Polish Physiological Society, U.S. National Library of Medicine, Oct. 2018, www.ncbi.nlm.nih.gov/pubmed/30683819.

The 4Rs Protocol For a Healthy Gut

by Dr. Alex Jimenez D.C.,C.C.S.T | Nov 5, 2019 | Anti Aging, Gastro Intestinal Health, Gut and Intestinal Health, Health, Nutrition, Wellness

Do you feel:

Like you have been diagnosed with Celiac Disease, Irritable Bowel Syndrome, Diverticulosis/Diverticulitis, or Leaky Gut Syndrome?
Excessive belching, burping, or bloating?
Abnormal distention after certain probiotics or natural supplements?
Suspicion of nutritional malabsorption?
Do digestive problems subside with relaxation?

If you are experiencing any of these situations, then you might be experiencing gut problems and might have to try the 4R Protocol.

Food sensitivities, rheumatoid arthritis, and anxiety have one thing in common. These various conditions have all been associated with impaired gastrointestinal health. These conditions can happen from a poor diet to excess stress and many factors that can negatively impact the digestive function. It can potentially be the result of increased intestinal permeability, systemic inflammation, and the development of certain health conditions. The 4R protocol can be utilized to restore optimal digestive health and involves the four steps, which are: remove, replace, reinoculate, and repair.

Intestinal Permeability

The intestinal tract is the body’s primary physical barrier from the outside world. It protects the body from potentially harmful environmental factors that are passing through the digestive tract. It can be either toxin, pathogenic microorganisms, and other antigens that can harm the digestive tract causing problems. The intestinal lining is consisting of a single layer of epithelial cells that are separated by protein complexes known as tight junctions. In a healthy gut, the tight junction regulates the intestinal permeability by selectively allowing the transport of substances like water, electrolytes, and nutrients from the gut lumen, traveling across the intestinal barrier, while also preventing the absorption of harmful substances.

Certain environmental factors can damage the tight junction, and the result is that it can increase the intestinal permeability, which is referred to as intestinal hyperpermeability or leaky gut. Contributing factors to increased intestinal permeability include dietary excesses (saturated fats and alcohol), nutrient deficiencies (vitamin D and fiber), stress, and infections (Helicobacter pylori and bacterial infections.)

With an increased intestinal permeability, it can enable antigens to cross the gut mucosa into the systemic circulation. This is resulting in an immune response and a low-grade inflammation. Intestinal hyperpermeability has been associated with certain gastrointestinal conditions like IBS (irritable bowel syndrome), ulcerative colitis, and Crohn’s disease. It can also trigger certain autoimmune conditions like celiac disease, type 1 diabetes, and rheumatoid arthritis, causing harm to the body.

What are the 4Rs?

The 4Rs is a four-step protocol that healthcare professionals advised individuals to use when they address digestive conditions and to support gut healing.

Step 1: Remove

The first step is to remove pathogens and other inflammatory triggers that are associated with increased intestinal permeability. Triggers like stress and chronic alcohol consumption can do much harm to an individual’s body. So targeting pathogens may involve treatment with pharmaceutical medication, antibiotics, or antimicrobial herbal supplements and removing inflammatory foods from the diet is advised, including:

Alcohol
Gluten
Food additives
Refined starches and sugar
Saturated and trans-fatty acids
Food sensitivities, which may be identified through the elimination diet

Step 2: Replace

The second step is to replace dietary nutrients that can help reduce inflammation and support digestive health. Anti-inflammatory food that is nutritious include:

High-fiber foods
Omega-3 fatty acids
Extra virgin olive oil
Mushrooms
Anti-inflammatory herbs and spices

Certain dietary supplements can also be used to support the digestive function by assisting in the digestion and absorption of dietary nutrients. The digestive enzymes assist in the breakdown of fats, proteins, and carbohydrates, while also benefiting individuals with an impaired digestive function, food intolerances, or having celiac disease. Supplements like bile acid supplements can also assist in nutrient absorption by emulsifying lipids. Studies have stated that bile acids have been used to treat the conditions of the liver, gallbladder, and bile duct. Bile acids have been shown to prevent gallstone formation following bariatric surgery.

Step 3: Reinoculate

The third step is to reinoculate the gut microbiota with beneficial bacteria. Studies have been shown that probiotic supplementation has been used to improve the composition of the gut microbiota by restoring the beneficial Bifidobacterium and the Lactobacillus bacteria species. With probiotic supplements, they can help improve the gut by enhancing the secretion of anti-inflammatory substances, supporting the immune system, altering the microbial composition, and reducing the intestinal permeability.

Probiotics are found in fermented foods like yogurt, fermented vegetables, fermented soy products, and kombucha. Foods that have probiotics in them are considered as transient as they do not persist in the gastrointestinal tract. Surprisingly, they may still have an impact on human health by producing vitamins and anti-microbial compounds by influencing the gut microbiota diversity and function.

Step 4: Repair

The last step is to repair the gut. This step involves repairing the intestinal lining with specific nutrients and medicinal herbs. These herbs and supplements have been shown to decrease intestinal permeability and inflammation. Some of these herbs and supplements include:

Aloe vera
Chios mastic gum
DGL (Deglycyrrhizinated licorice)
Marshmallow root
L-glutamine
Omega-3 fatty acids
Polyphenols
Vitamin D
Zinc

Conclusion

Since many dietary and lifestyle factors can adversely affect the digestive system and can be the contributor to several health conditions. The main goal of the 4Rs protocol is to minimize the factors that can lead the gut to have an increased intestinal permeability and inflammation, as well as introducing the beneficial factors that can promote gut health and healing. Some products are here to help support the gastrointestinal system by supporting the intestines, improving the sugar metabolism, and targeting the amino acids that are intended to support the intestines.

References:

De Santis, Stefania, et al. “Nutritional Keys for Intestinal Barrier Modulation.” Frontiers in Immunology, Frontiers Media S.A., 7 Dec. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4670985/.

Ianiro, Gianluca, et al. “Digestive Enzyme Supplementation in Gastrointestinal Diseases.” Current Drug Metabolism, Bentham Science Publishers, 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4923703/.

Mu, Qinghui, et al. “Leaky Gut As a Danger Signal for Autoimmune Diseases.” Frontiers, Frontiers, 5 May 2017, www.frontiersin.org/articles/10.3389/fimmu.2017.00598/full.

Rezac, Shannon, et al. “Fermented Foods as a Dietary Source of Live Organisms.” Frontiers in Microbiology, Frontiers Media S.A., 24 Aug. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6117398/.

Sander, Guy R., et al. “Rapid Disruption of Intestinal Barrier Function by Gliadin Involves Altered Expression of Apical Junctional Proteins.” FEBS Press, John Wiley & Sons, Ltd, 8 Aug. 2005, febs.onlinelibrary.wiley.com/doi/full/10.1016/j.febslet.2005.07.066.

Sartor, R Balfour. “Therapeutic Manipulation of the Enteric Microflora in Inflammatory Bowel Diseases: Antibiotics, Probiotics, and Prebiotics.” Gastroenterology, U.S. National Library of Medicine, May 2004, www.ncbi.nlm.nih.gov/pubmed/15168372.

Zaremba, Karolina. “The 4Rs: How To Heal The Gut Naturally.” Fullscript, 24 Sept. 2019, fullscript.com/blog/natural-gut-healing.

The Benefits of Chamomile

by Dr. Alex Jimenez D.C.,C.C.S.T | Nov 4, 2019 | Functional Medicine, Gut and Intestinal Health, Health, Herbs, Remedies, Wellness

Do you feel:

Anxious or cannot focus on tasks?
Do digestive problems subside with rest or relaxation?
Stomach pains, burning, or aching 1-4 hours after eating?
Redden skin?
Nausea or vomiting?

If you are experiencing any of these situations, then you might be experiencing some digestive stress. Try some chamomile to reduce that stress and anxious mind.

Chamomile and its products are well known for promoting a relaxed state of mind and for improving sleep quality for anyone. This white and yellow flower, however, has many more impressive health benefits that are beneficial with anyone that is feeling stressed in their daily, hectic lives.

What is Chamomile?

Chamomile is an ancient medicinal plant from the Asteraceae family and is often referred to as the “star among medicinal species.” Its flowers have unusual properties that can boost a person’s health and provide impressive benefits. This plant is native to southern and eastern Europe and has been around for thousands of years. Chamomile has been used in herbal remedies in Ancient Egypt, Greece, and Rome. The plant has thin spindly shaped roots, erect stem, and a flower head that looks similar to daisies. Since chamomile is a therapeutic and medicinal plant, it contains a wide variety of health-supportive compounds that can combat some of the ailments that a person can get.

Chamomile Benefits

Chamomile’s compounds can act as antioxidants in the body. As a result, consuming chamomile products can help prevent the common cold from coming, hay fever, inflammation, muscle spasms, menstrual disorders, insomnia, ulcers, wounds, gastrointestinal disorders, rheumatic pain, and hemorrhoids. The two most common types of chamomile are used for therapeutic purposes are the German chamomile (chamomillarecutita) and Roman chamomile (Chamaemelum Nobile). The flower is processed to create chamomile capsules and chamomile tea, while the plant can be extracted to be used as essential oils. These products can help the individual feel relaxed and eased their anxious minds.

Reducing Pain

The anti-inflammatory effects of the chamomile flower and the essential oil can help to reduce the physical pain that the body has encountered. Since chamomile has been used for hundreds of years, it has helped individuals reduce the pain from headaches, back pain, toothaches, and other inflammatory-related symptoms they might be experiencing.

A 2013 study from the University College in Dublin, stated that individuals drinking a herbal beverage that is composed of chamomile, meadowsweet, and willow bark saw that their mechanical joint functions were improving. Their lower back and knee pain was reduced with chamomile. The flavonoid apigenin is one of the main anti-inflammatory compounds that is found in chamomile that is contributing to reducing pain in the joints and the body.

A 2015 study also stated that chamomile oil had been shown as an increase in physical function when it is used as a topical oil for patients with knee osteoarthritis.

Heals Wounds and Promotes Skin Health

Chamomile can help reduce irritated skin. The essential oil from chamomile can be mixed with carrier lotion or oil and be applied directly to the irritated area. It can also provide a positive effect to reduce breakouts and calm down the red or dry skin, thanks to its anti-inflammatory and antibacterial properties. Chamomile products can also reduce symptoms that may be associated with gout, eczema, hemorrhoids, and ulcers that a person may encounter.

In some instances, research has stated that chamomile is more effective than hydrocortisone cream for healing wounds. A 2011 Iranian study has compared that German chamomile solution that is being applied with a topical steroid on peristomal skin lesions on patients found that the wounds were healing faster with the chamomile solution than with the medical hydrocortisone cream.

A 2016 study that was published in the Journal of Supportive Care in Cancer has compared that water cryotherapy and the cryotherapy made with a chamomile infusion has helped with the prevention and the reduction of oral mucositis. The individuals that took the chamomile infused cryotherapy were presented with less mouth pain and had no ulcerations.

Improving Digestion

Another widespread use for chamomile, especially when it is brewed in a tea, is reducing unwanted symptoms that are associated with poor digestion in the digestive system. With chamomile tea, it can soothe an upset stomach, cramping, flatulence, and diarrhea. The therapeutic compounds that are found in chamomile can act as a digestive relaxant.

Improves Sleep and Relaxation

Chamomile, when it is brewed into a tea, can improve sleep quality and can promote a relaxing state of mind. Many individuals found that drinking chamomile tea before going to bed has helped them relax more and have a better night’s sleep. The sedative effects from chamomile tea are due to the flavonoid, apigenin that is bind with the benzodiazepine receptors in the brain. This effect can help reduce anxiety and promotes a good night’s sleep.

A 2017 study has found that sleep quality from older adults has improved after consuming chamomile extract before going to bed, while another study from the University of Fooyin in Taiwan found that postnatal women that are experiencing difficulty sleeping. They consumed chamomile tea for two weeks, and their sleep quality and mood improved drastically.

Boosting Mental Wellness

Using chamomile products can benefit a person’s mental wellness. Since chamomile can help the individual relax, it can also help reduce the feeling of anxiety and depression. Studies have stated that long term chamomile consumption is safe and can significantly reduce moderate to severe GAD symptoms. Even using chamomile oil for aromatherapy, can be considered as an alternative for antidepressant treatments.

Conclusion

So chamomile is a safe and productive plant that has been used for centuries to support individuals that have been experiencing a variety of unwanted symptoms. Chamomile is excellent for reducing pain, have better skin, healing wounds, improve digestion, sleep, and mental wellness. Whether it is taken in the form of tea, supplements, or used in aromatherapy, chamomile is a natural remedy for the anxious mind. Some products combined with chamomile are designed to offer support to the gastrointestinal tract and make sure that sugar metabolism is functioning properly.

References:

Abdullahzadeh, Mehrdad, et al. “Investigation Effect of Oral Chamomilla on Sleep Quality in Elderly People in Isfahan: A Randomized Control Trial.” Journal of Education and Health Promotion, Medknow Publications & Media Pvt Ltd, 5 June 2017, www.ncbi.nlm.nih.gov/pubmed/28616420.

Chang, Shao-Min, and Chung-Hey Chen. “Effects of an Intervention with Drinking Chamomile Tea on Sleep Quality and Depression in Sleep Disturbed Postnatal Women: a Randomized Controlled Trial.” Journal of Advanced Nursing, U.S. National Library of Medicine, Feb. 2016, www.ncbi.nlm.nih.gov/pubmed/26483209.

Charousaei, Firuzeh, et al. “Using Chamomile Solution or a 1% Topical Hydrocortisone Ointment in the Management of Peristomal Skin Lesions in Colostomy Patients: Results of a Controlled Clinical Study.” Ostomy/Wound Management, U.S. National Library of Medicine, May 2011, www.ncbi.nlm.nih.gov/pubmed/21617262.

Dos Reis, Paula Elaine Diniz, et al. “Chamomile Infusion Cryotherapy to Prevent Oral Mucositis Induced by Chemotherapy: a Pilot Study.” Supportive Care in Cancer: Official Journal of the Multinational Association of Supportive Care in Cancer, U.S. National Library of Medicine, Oct. 2016, www.ncbi.nlm.nih.gov/pubmed/27189615.

Drummond, Elaine M, et al. “An in Vivo Study Examining the Antiinflammatory Effects of Chamomile, Meadowsweet, and Willow Bark in a Novel Functional Beverage.” Journal of Dietary Supplements, U.S. National Library of Medicine, Dec. 2013, www.ncbi.nlm.nih.gov/pubmed/24237191.

Fortier, Cait. “Chamomile Health Benefits: Reduce Pain & More.” Fullscript, 1 Nov. 2019, fullscript.com/blog/chamomile.

Kong, Yingying, et al. “Inhalation of Roman Chamomile Essential Oil Attenuates Depressive-like Behaviors in Wistar Kyoto Rats.” Science China. Life Sciences, U.S. National Library of Medicine, June 2017, www.ncbi.nlm.nih.gov/pubmed/28527112.

Mao, Jun J, et al. “Long-Term Chamomile (Matricaria Chamomilla L.) Treatment for Generalized Anxiety Disorder: A Randomized Clinical Trial.” Phytomedicine: International Journal of Phytotherapy and Phytopharmacology, U.S. National Library of Medicine, 15 Dec. 2016, www.ncbi.nlm.nih.gov/pubmed/27912875.

Miraj, Sepide, and Samira Alesaeidi. “A Systematic Review Study of Therapeutic Effects of Matricaria Recuitta Chamomile (Chamomile).” Electronic Physician, Electronic Physician, 20 Sept. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5074766/.

Shoara, Ruhollah, et al. “Efficacy and Safety of Topical Matricaria Chamomilla L. (Chamomile) Oil for Knee Osteoarthritis: A Randomized Controlled Clinical Trial.” Complementary Therapies in Clinical Practice, U.S. National Library of Medicine, Aug. 2015, www.ncbi.nlm.nih.gov/pubmed/26256137.

Singh, Ompal, et al. “Chamomile (Matricaria Chamomilla L.): An Overview.” Pharmacognosy Reviews, Medknow Publications Pvt Ltd, Jan. 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3210003/.

Srivastava, Janmejai K, et al. “Chamomile: A Herbal Medicine of the Past with Bright Future.” Molecular Medicine Reports, U.S. National Library of Medicine, 1 Nov. 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/.

The Attack of Allergies

by Dr. Alex Jimenez D.C.,C.C.S.T | Nov 1, 2019 | Functional Medicine, Gastro Intestinal Health, Gut and Intestinal Health, Health, Wellness

Do you have:

Itchy watery eyes?
Unexplained itchy skin?
Aches, pains, and swelling throughout the body?
Unpredictable food reaction?
Redden skin, especially in the palms?

If you are suffering from any of these symptoms, then you might be experiencing an allergy attack in your body.

The Rise of Allergies

The rise of allergies has not gone unnoticed amongst the young and the old. The allergy disease has affected over 30% of individuals in many communities, particularly young children, have underscored the need for effective prevention strategies in their early lives. Some individuals will blame the increase in toxin exposure while others blame the food, but mostly everyone will admit that the answers to how the allergy disease comes from are still unclear. Whether it be food, environmental factors, or skin allergies, the common denominator that causes the allergies to develop is in the immune system, especially in its inflammatory department.

The body’s immune system is linked to the entire body microbiome, and it also resides in the gastrointestinal tract. It has been said that the health and function of the immune system are directly associated with the diversity as well as the health of the microbiome. So it is reasonable to consider the microbiome when healthcare professionals are seeking to solve the allergy enigma.

Types of Allergic Reactions

With most allergy reactions, they are manifested in either the gastrointestinal tract, respiratory tract, or the skin. It is not a surprise that these organ systems are also where the body’s microbiome is the most heavily concentrated. A variety of bacterial species make their homes in these organ systems since these three organ systems represent the primary portals of entry for these pathogens.

It is logically that the microbiome of the body is so heavily concentrated as it functions as the first line of defense against invading pathogens and antigens. When there is a weak microbiome, or it lacks biodiversity, it will become a weak defense system, and the immune system is required to “pick up the slack” by identifying and protecting the body against these foreign invaders, which includes the common allergens that a person can get.

Skin Allergies

Skin allergies are where the skin becomes red, bumpy, and itchy rashes to become irritating, painful, and embarrassing for some people. Rashes can be caused by many factors, including exposure to certain plants, an allergic reaction to specific medication or food, or by illnesses like measles or chickenpox. Eczema, hives, and contact dermatitis are the three types of skin rashes. Eczema and hives are the two most common types of skin rashes and are related to allergies.

Eczema: Also known as atopic dermatitis, can affect between 10 to 20 percent of children and 1 to 3 percent of adults. People with eczema will experience dry, red, irritated, and itchy skin. When it is infected, the skin may have small fluid-filled bumps that can ooze clear or yellowish liquid. Anyone with eczema can often have a family history of allergies.
Hives: Also known as urticaria, this skin rash is raised, red bumps or welts that appear on the body. Hives can cause two conditions, and they are acute urticaria and chronic urticaria. Acute urticaria is most commonly caused by exposure to an allergen or by an infection, while the causes of chronic urticaria are still mostly unknown.
Contact dermatitis: This skin rash is a reaction that appears when the skin comes in contact with an irritant or an allergen. Soaps, laundry products, shampoos, Excessive exposure to water, or the sun are some of the factors that can cause contact dermatitis. The symptoms can include rashes, blisters, itching, and burning.

Food Allergies

Anyone with a food allergy has an immune system that reacts to specific proteins found in food. Their immune system starts attacking these compounds as if they were harmful pathogens like a bacterium or a virus. Food allergies can affect 250 million to 550 million people in developed and developing countries.

The symptoms can range from mild to severe and can affect individuals differently. The most common signs and symptoms of an individual’s experience include:

The skin may become itchy or blotchy
Lips and face might swell
Tingling in the mouth
Burning sensation on the lips and mouth
Wheezing
Runny nose

Studies have found out that many people who think they have a food allergy may have a food intolerance. These two are entirely different because food intolerances do not involve the IgE antibodies, and the symptoms may be immediate, delayed, or similar to food allergies. Food intolerances occur due to proteins, chemicals, and other factors that can compromise the intestinal permeability. While food allergies mean that even a small amount of food is going to trigger the immune system, causing an allergic reaction.

Seasonal Allergies

Seasonal allergies are one of the most common allergic reactions that people get. About 8 percent of Americans experience it, according to the American Academy of Allergy, Asthma, and Immunology, and it is commonly known as hay fever. Hay fever occurs when the immune system overreacts to outdoor allergens like pollen, weeds, cut grasses, and wind-pollinated plants. Seasonal allergies are less common in the winter; however, it is possible to experience allergic rhinitis year-round, depending on where the individual lives and on the allergy triggers they may have.

Symptoms of seasonal allergies can range from mild to severe, including:

Sneezing
Runny or stuffy nose
Water and itchy eyes
Itchy throat
Ear congestion
Postnasal drainage

Conclusion

Allergies are a disease that attacks the immune system and can be triggered by many factors, whether it be from food, environmental factors, or the toxins that a person is exposed to. There are ways to lower the allergy symptoms through medicine or foods that have prebiotics and probiotic nutrients that can reduce the reactions. Some products can help support the immune system and can offer nutrients to the gastrointestinal tract and metabolic support.

References:

Brosseau, Carole, et al. “Prebiotics: Mechanisms and Preventive Effects in Allergy.” Nutrients, MDPI, 8 Aug. 2019, www.ncbi.nlm.nih.gov/pubmed/31398959.

Kerr, Michael. “Seasonal Allergies: Symptoms, Causes, and Treatment.” Healthline, 7 May, 2018, www.healthline.com/health/allergies/seasonal-allergies.

Molinari, Giuliano, et al. “Respiratory Allergies: a General Overview of Remedies, Delivery Systems, and the Need to Progress.” ISRN Allergy, Hindawi Publishing Corporation, 12 Mar. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC3972928/.

Newman, Tim. “Food Allergies: Symptoms, Treatments, and Causes.” Medical News Today, MediLexicon International, 17 July 2017, www.medicalnewstoday.com/articles/14384.php.

Team, DFH. “Attack Allergies with Prebiotics.” Designs for health, 24 Oct. 2019, blog.designsforhealth.com/node/1133.

Unknown, Unknown. “Skin Allergies: Causes, Symptoms & Treatment.” ACAAI Public Website, 2019, acaai.org/allergies/types/skin-allergies.

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