Diet and Supplements

For individuals looking for a quick healthy snack, can adding sunflower seeds to one's diet provide health benefits?

Sunflower Seeds

Sunflower seeds are the fruit of the sunflower plant. They have been found to contain antioxidants, vitamins, and minerals, which can help maintain immune system health, heart health, and more. Regularly grabbing a handful as a snack or adding to salads, oatmeal, baked goods, tuna salad, pasta, and vegetable toppings can help increase energy levels, reduce inflammation, and support general body health.

Benefits

Sunflower seeds are beneficial for various bodily functions and protect against certain chronic health conditions. They can help with the following: (Bartholomew Saanu Adeleke, Olubukola Oluranti Babalola. 2020) (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021)

Inflammation

• The seed's high vitamin E value, combined with flavonoids and various plant compounds, can help reduce inflammation.
• Research suggests that eating seeds at least five times a week may reduce inflammation and lower the risk of developing certain diseases. (Rui Jiang et al., 2006)

Heart Health

• They are high in healthy fats, like polyunsaturated and monounsaturated fats.
• Plant sterols, or the natural compounds in sunflower seeds, are recommended for their cholesterol-lowering properties. (University of Wisconsin Health. 2023)
• Data show sunflower and other seeds consumption may lower rates of heart disease, high blood pressure, and high cholesterol.

Energy

• The seeds contain vitamin B, selenium, and protein, which can help energize the body throughout the day.
• These nutrients support blood circulation, oxygen delivery, and food conversion into energy.

Immune System Support

• Sunflower seeds contain minerals and nutrients like zinc and selenium that help the body's natural ability to defend against viruses and bacteria.
• These minerals translate into benefits like immune cell maintenance, inflammation reduction, infection protection, and an overall increase in immunity.

Nutrition

Individuals don't need to consume a lot of sunflower seeds to gain the nutritional benefits. Inside is a well-rounded mix of healthy fats, antioxidants, and other nutrients. Inside a 1-ounce portion of roasted sunflower seeds/without salt: (U.S. Department of Agriculture. 2018)

 

• Calories - 165
• Carbohydrates - 7 grams
• Fiber - 3 grams
• Sugar - 1 grams
• Protein - 5.5 grams
• Total fat - 14 grams
• Sodium - 1 milligrams
• Iron - 1 milligram
• Vitamin E - 7.5 milligrams
• Zinc - 1.5 milligrams
• Folate - 67 micrograms

Female Health

• When it comes to female reproductive health, there are aspects that the seeds may be able to help support.
• The seed's rich amounts of vitamin E, folate, phosphorus, and healthy fats are crucial for fetal development and maternal health.
• In addition, the seeds' phytochemicals can support digestion and the immune system, which can be beneficial during pregnancy. (National Institutes of Health Office of Dietary Supplements. 2021)

Male Health

• Sunflower seeds can help males acquire protein for muscle-building.
• As an alternative to meat, these seeds contain a healthy amount of plant-based protein without the additional saturated fat or cholesterol of meat.
• A handful provides this nutrient for those who don't get the daily potassium requirement. (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021)

Shelled Seeds and Salt Intake

• Sunflower seeds naturally do not contain high amounts of sodium, but they are often packaged with added salt that can potentially sabotage their nutritional benefits.
• The shells are usually coated in salt for flavor, as much as 70 milligrams for every 1 ounce of seeds.
• High in calories, individuals should consider moderating portions to one-quarter cup and eating the unsalted varieties. (U.S. Department of Agriculture. 2018)

Other Ways To Incorporate Seeds Into Meals

Other ways to add sunflower seeds to meals include:

 

• Sprinkling them on chicken or a tuna salad.
• Salad topping.
• Topping for cereal and oatmeal.
• Mixing them into batter for baked goods, like cookies.
• Adding them to homemade or grocery store trail mix.
• Grinding the seeds for a flour coating for meat or fish.
• Sprinkling them into vegetable dishes, casseroles, stir-fries, and pasta.
• Sunflower butter can be an alternative to peanut or other nut butters.

Sports Injury Rehabilitation

 

General Disclaimer *

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

 

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900.

 

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Adeleke, B. S., & Babalola, O. O. (2020). Oilseed crop sunflower (Helianthus annuus) as a source of food: Nutritional and health benefits. Food science & nutrition, 8(9), 4666–4684. https://doi.org/10.1002/fsn3.1783

 

Petraru, A., Ursachi, F., & Amariei, S. (2021). Nutritional Characteristics Assessment of Sunflower Seeds, Oil and Cake. Perspective of Using Sunflower Oilcakes as a Functional Ingredient. Plants (Basel, Switzerland), 10(11), 2487. https://doi.org/10.3390/plants1011248

 

Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. American journal of epidemiology, 163(3), 222–231. https://doi.org/10.1093/aje/kwj033

 

University of Wisconsin Health. (2023). Health facts for you: Plant stanols and sterols.

 

U.S. Department of Agriculture. (2018). Seeds, sunflower seed kernels, dry roasted, without salt.

 

National Institutes of Health Office of Dietary Supplements. (2021). Vitamin E: Fact Sheet for Health Professionals.

 

U.S. Department of Agriculture. (2018). Seeds, sunflower seed kernels, toasted, with salt added.

Winter is when most children and adults are prone to catching colds, the flu, etc. The excitement of the holiday season can also take a toll on the body's neuromusculoskeletal system, leaving the individual more susceptible to illness. Digestive issues such as bloating, cramping, and constipation are also common. Certain supplements can help maintain body, gut, and brain holiday health. Here are a few recommended supplements to take during the holidays.

Holiday Health

To help fill in the gaps from the holiday foods and increase energy, holiday health supplements to consider adding include:

Probiotics

• Probiotics are healthy bacteria and microbes that populate the gut or microbiome.
• They help digest nutrients, support proper digestion and elimination, and manage appetite and mood.
• A quality probiotic supplement supports healthy digestion and immune health.
• It can help reduce diarrhea, constipation, gas, and bloating while protecting the immune system against pathogens.
• For the most benefits, it is recommended to take a supplement with a high CFU count, diverse probiotic strains, and a delivery method that ensures the probiotics will survive once consumed.
• SBO - soil-based organism probiotics are also recommended.

Melatonin

• The body produces melatonin naturally, especially at night, since this promotes sleep.
• Melatonin is a hormone that helps regulate the body's circadian rhythm, which makes you feel tired or alert at the right times of the day.
• Taking melatonin can help decrease jet lag symptoms.
• Consider taking melatonin to help promote healthy sleep.
• However, it's usually only recommended for short-term use, so consult your doctor.

Vitamin D

• During the winter, when less sunlight is available, low vitamin D levels are very common among adults.
• The body naturally makes vitamin D when the skin is exposed to the sun’s UV light rays; however, most spend nearly all their time indoors once the weather becomes cold.
• Vitamin D is responsible for hundreds of reactions related to brain function, hormone production, and immune defenses.
• A vitamin D supplement can help maintain healthy levels, which is important for maintaining a strong immune system, cardiovascular and bone health, and mood.

Magnesium

• Magnesium is a mineral and electrolyte providing cardiovascular and bone support, improved sleep, healthy muscle and nerve function, and healthy digestion.
• A magnesium supplement can help with aches and pains, restlessness, headaches, and constipation.

Vitamin C

• Vitamin C intake protects against colds and other illnesses.
• It supports healthy immune defenses, healthy nervous system function, antioxidant activity, neuron function, and skin health.
• A vitamin C supplement combined with probiotics further helps support healthy gastrointestinal function and absorption.

Chiropractic For Digestive Health

• Chiropractic care supports the healthy functioning of the nervous system.
• The vagus nerve extends from the brain stem and innervates digestive system organs.
• Sympathetic nerves in the thoracic and lumbar regions and the parasympathetic nerves near the sacrum also support digestion.
• Decompressing the spine and correcting posture allow room for the muscles to contract, open up the spine to circulate fluids throughout the body, and expand and properly circulate food and waste.

Functional Nutrition Lifestyle Change

 

General Disclaimer *

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

 

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

 

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

https://ancientnutrition.com/blogs/all/soil-based-probiotics-vs-regular?utm_campaign=vitacost&utm_medium=Affiliate&utm_source=article

 

Ernst, Edzard. “Chiropractic treatment for gastrointestinal problems: a systematic review of clinical trials.” Canadian journal of gastroenterology = Journal canadien de gastroenterology vol. 25,1 (2011): 39-40. doi:10.1155/2011/910469

 

Govender, Mershen et al. “A review of the advancements in probiotic delivery: Conventional vs. non-conventional formulations for intestinal flora supplementation.” AAPS PharmSciTech vol. 15,1 (2014): 29-43. doi:10.1208/s12249-013-0027-1

 

Leboeuf-Yde, Charlotte, et al. “Self-reported nonmusculoskeletal responses to chiropractic intervention: a multination survey.” Journal of manipulative and physiological therapeutics vol. 28,5 (2005): 294-302; discussion 365-6. doi:10.1016/j.jmpt.2005.04.010

 

https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/#:~:text=The%20seven%20core%20genera%20of,Enterococcus%2C%20Escherichia%2C%20and%20Bacillus.

 

Peterson, Caroline. “A case study of chiropractic management of pregnancy-related heartburn with postulated fetal epigenome implications.” Explore (New York, N.Y.) vol. 8,5 (2012): 304-8. doi:10.1016/j.explore.2012.06.001

 

Qu, Liuxin, et al. “Irritable bowel syndrome treated by traditional Chinese spinal orthopedic manipulation.” Journal of traditional Chinese medicine = Chung i tsa chih ying wen pan vol. 32,4 (2012): 565-70. doi:10.1016/s0254-6272(13)60072-2

Fasting offers numerous health benefits, from increasing insulin sensitivity and promoting weight loss to enhancing the immune system. Although we all want the benefits of fasting, many of us can’t embrace the idea of not eating for extended periods of time. However, what if you could achieve all the healthy advantages of a fast without having to skip meals?

 

The fasting mimicking diet, sometimes abbreviated as FMD, is a nutritional regimen. It consists of eating natural ingredients for five days which “tricks” the human body into a fasting mode. Research studies have demonstrated the fasting mimicking diet’s ability to improve overall health and wellness. Below, we will discuss the benefits of the fasting mimicking diet.

CBD research currently being conducted is showing its medical potential. This has opened doors for antipsychotic, anticancer and anti-inflammatory treatment options among a variety of others. Scientists from all over are publishing studies that are proving CBD is one of the most effective and favorable cannabinoids that promotes proper function of the body's systems.

Five Properties Of CBD

CBD Medical Benefits 

1. Inhibits Cancer Cell Growth

Studies have supported this claim. By way of Proapoptotic action or apoptosis, Cannabidiol, Tetrahydrocannabinol, Cannabigerol and Cannabichromene in this order are extremely effective in tumor growth reduction in rats and cancerous human prostate cells. Research is still ongoing, but understanding that these cannabinoids stimulate the body’s process of killing cells that no longer function properly or at their optimal level. In traditional chemotherapy both healthy and cancerous cells are destroyed and only works when the cancer cells are replicating more frequently than healthy cells. CBD treatment promotes the body’s natural immune response to cells that are not functioning properly, which eradicates tumors.

2. Pain Reducer

The most common reason people start using marijuana despite its psychoactive affects, is that it also functions, as a pain reliever! People with chronic pain that are tired of taking pain killing opiates, rely on cannabinoid products to deal with pain and eliminate its source, commonly inflammation. Inflammation is the body’s natural response to injury, which floods the injured area with blood and nutrients to aid in rehabilitation. But inflammation creates secondary problems, among them pain and discomfort. Through stimulation of nutrients in the area that is injured, CBD creates negative feedback to inflammatory reactions, as the nutrients that came with the inflammation are already there.

3. Treats Anxiety

Anxiety along with PTSD affects over 40 million adults in the U.S. Valium and Xanax is what is normally used to treat these conditions. However, CBD products are becoming the preferred treatment, as they have none of the side effects or dependency issues. The effects of CBD have been observed thoroughly by experts and studies have proved its effectiveness, as a dependable alternative for mental disorders. Two receptors in the human brain responsible for sending out Adrenaline and Serotonin are the α2-adrenergic receptor agonist and 5-HT1A receptor antagonist. These receptors both are related to anxiety, depression, insomnia, and other mental disorders when imbalanced.

4. Strengthens The Immune System

Phytocannabinoids are able to balance, reinforce and strengthen the immune system. Cannabinoid products taken daily, work in regulating the immune system. This increases the body’s detection of foreign and potentially dangerous organisms, which include cancer cells.

5. Prevents Muscle Spasms

CBD contains chemically antispasmodic properties. Athletes from all sports love CBD and what it can do. It is a preferred supplement and these oils have proven to prevent muscle spasms and soreness. This is done through lubricating the potassium and calcium pumps within the muscle tissue.

 

CBD is finding its place, slowly, but surely. It is one of natures own medicines and it is our job to discover and figure how to utilize these properties. Consult a doctor before beginning any treatment of diagnosed or undiagnosed diseases with CBD. For the more severe diseases like diabetes, schizophrenia, epilepsy, which, CBD can treat, but only when used properly.

Should individuals increase their intake of black pepper to help with various health issues like fighting inflammation, strengthening the immune system, and improving digestion?

Black Pepper

One of the most popular spices, black pepper offers anti-inflammatory and pain-reducing effects. Piperine is the compound that gives black pepper its flavor, helps prevent inflammation, (Gorgani Leila, et al., 2016), and helps to increase the absorption of selenium, vitamin B12, and turmeric. (Dudhatra GB, et al., 2012) Piperine has been found to be almost as effective as prednisolone - a common medication for arthritis - in reducing symptoms.

 

• Black pepper has been used in ancient Ayurvedic medicine for thousands of years because of its concentration of beneficial plant compounds. (Johns Hopkins Medicine, 2023)
• Pepper is made by grinding peppercorns, which are dried berries from the vine Piper nigrum.
• The plant is a tall woody plant with small flowers that bloom a yellowish-red color.
• It has a sharp and mildly spicy flavor that goes with all kinds of dishes.

Nutrition

The following nutrition is for 1 tablespoon of black pepper. (USDA, FoodData Central)

 

• Calories - 17
• Fat - 0.2g
• Carbohydrates - 4.4g
• Sodium - 1.38mg
• Fiber - 1.8g
• Sugars - 0g
• Protein - 0.7g
• Magnesium - 11.8mg
• Vitamin K - 11.3mg
• Calcium - 30.6mg
• Iron - 0.7mg
• Potassium - 91.7mg
• Black pepper provides vitamin K, necessary for blood clotting, bone metabolism, and regulating blood calcium levels.
• Additional vitamins include C, E, A, and B vitamins, calcium, and potassium. (Platel K, Srinivasan K., et al., 2016)

Benefits

Decrease Inflammation

Inflammation is the immune system’s response to injury, illness, or any mental or physical stressor, that triggers the body’s healing and repair process. However, long-term inflammation can lead to various health problems and, in individuals that begin to develop arthritis, joint degeneration. Damage to the body’s pain processors can exacerbate pain and other uncomfortable symptoms.

 

• The main active component piperine, has been shown to decrease inflammation. (Kunnumakkara AB, et al., 2018)
• Chronic inflammation can be a cause of diabetes, arthritis, asthma, and heart disease.
• While the anti-inflammatory effects have not been extensively studied in humans, there are several mouse studies that show promising results.
• In one study, treatment for arthritis with piperine resulted in less joint swelling and decreased inflammation markers. (Bang JS, Oh DH, Choi HM, et al., 2009)

Antioxidants

• The active compound, piperine is rich in antioxidants, which prevent or delay the free radical damaging effects from exposure to pollution, smoke, and the sun.
• Free radicals are associated with diseases like heart disease and cancer. (Lobo V., et al., 2010)
• In one study, rats with a diet of concentrated black pepper had less free radical damage than a group that did not ingest concentrated black pepper. (Vijayakumar RS, Surya D, Nalini N. 2004)

Brain Function Improvement

• Piperine has been shown to decrease symptoms associated with Parkinson's and Alzheimer's and improve brain function. (Ramaswamy Kannappan, et al., 2011)
  Studies show piperine increased memory as well as the ability to decrease the production of amyloid plaques, which are damaging proteins associated with Alzheimer's disease.

Blood Sugar Control Improvement

• Studies suggest that piperine can improve blood sugar and improve insulin sensitivity.
• In one study, individuals with insulin resistance took a piperine supplement for 8 weeks.
• After 8 weeks, improvements were seen in the response to the insulin hormone to remove glucose from the blood (Rondanelli M, et al., 2013)

Improved Nutrient Absorption

• Black pepper is considered to have the ability to bind and activate with other foods for improved positive health effects.
• It increases the absorption of certain nutrients such as calcium, turmeric, selenium, and green tea.
• It is often recommended to consume calcium or selenium with a source of black pepper and to ensure any turmeric supplement you take contains black pepper. (Shoba G, et al., 1998)

Storage

• Whole peppercorns sealed in a container and stored in a cool, dry place can last up to a year.
• Over time ground black pepper loses its flavor, therefore it is recommended to use within 4 to 6 months.

Allergic Reactions

• If you believe you are allergic to black pepper, see a healthcare professional who can perform testing to determine the root cause of symptoms.
• Allergies can present as tingling or itching in the mouth, hives, abdominal pain, and possible nausea and vomiting.
• Symptoms can also include wheezing, congestion, and/or swelling of the lips, tongue, mouth, and throat.
• Black pepper can be substituted with spices like chili powder, cayenne pepper, and allspice.

The Healing Diet

 

General Disclaimer *

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

 

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

 

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

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Gorgani, L., Mohammadi, M., Najafpour, G. D., & Nikzad, M. (2017). Piperine-The Bioactive Compound of Black Pepper: From Isolation to Medicinal Formulations. Comprehensive reviews in food science and food safety, 16(1), 124–140. https://doi.org/10.1111/1541-4337.12246

 

Dudhatra, G. B., Mody, S. K., Awale, M. M., Patel, H. B., Modi, C. M., Kumar, A., Kamani, D. R., & Chauhan, B. N. (2012). A comprehensive review on pharmacotherapeutics of herbal bio-enhancers. TheScientificWorldJournal, 2012, 637953. https://doi.org/10.1100/2012/637953

 

Johns Hopkins Medicine. Ayurveda, 2023. https://www.hopkinsmedicine.org/health/wellness-and-prevention/ayurveda

 

USDA, FoodData Central. Spices, pepper, black.

 

Platel, K., & Srinivasan, K. (2016). Bioavailability of Micronutrients from Plant Foods: An Update. Critical reviews in food science and nutrition, 56(10), 1608–1619. https://doi.org/10.1080/10408398.2013.781011

 

Kunnumakkara, A. B., Sailo, B. L., Banik, K., Harsha, C., Prasad, S., Gupta, S. C., Bharti, A. C., & Aggarwal, B. B. (2018). Chronic diseases, inflammation, and spices: how are they linked? Journal of translational medicine, 16(1), 14. https://doi.org/10.1186/s12967-018-1381-2

 

Bang, J. S., Oh, D. H., Choi, H. M., Sur, B. J., Lim, S. J., Kim, J. Y., Yang, H. I., Yoo, M. C., Hahm, D. H., & Kim, K. S. (2009). Anti-inflammatory and antiarthritic effects of piperine in human interleukin 1beta-stimulated fibroblast-like synoviocytes and in rat arthritis models. Arthritis research & therapy, 11(2), R49. https://doi.org/10.1186/ar2662

 

Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants, and functional foods: Impact on human health. Pharmacognosy reviews, 4(8), 118–126. https://doi.org/10.4103/0973-7847.70902

 

Vijayakumar, R. S., Surya, D., & Nalini, N. (2004). Antioxidant efficacy of black pepper (Piper nigrum L.) and piperine in rats with high-fat diet-induced oxidative stress. Redox report: communications in free radical research, 9(2), 105–110. https://doi.org/10.1179/135100004225004742

 

Kannappan, R., Gupta, S. C., Kim, J. H., Reuter, S., & Aggarwal, B. B. (2011). Neuroprotection by spice-derived nutraceuticals: you are what you eat! Molecular neurobiology, 44(2), 142–159. https://doi.org/10.1007/s12035-011-8168-2

 

Rondanelli, M., Opizzi, A., Perna, S., Faliva, M., Solerte, S. B., Fioravanti, M., Klersy, C., Cava, E., Paolini, M., Scavone, L., Ceccarelli, P., Castellaneta, E., Savina, C., & Donini, L. M. (2013). Improvement in insulin resistance and favorable changes in plasma inflammatory adipokines after weight loss associated with two months' consumption of a combination of bioactive food ingredients in overweight subjects. Endocrine, 44(2), 391–401. https://doi.org/10.1007/s12020-012-9863-0

 

Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta medica, 64(4), 353–356. https://doi.org/10.1055/s-2006-957450

Vitamin D, also known as the sunshine pill, can help keep the musculoskeletal system healthy and prevent injury by keeping the bones strong. In recent years, vitamin D has been praised for its various benefits, like helping to treat Seasonal affective disorder and in the regulation of calcium. Vitamin D deficiency can lower the effectiveness of an individual's immune system. A 2010 study confirmed a positive association between vitamin D deficiency and various types of nonspecific bone pain. Daily vitamin D supplement intake can help alleviate painful, bone-related conditions, including back pain.

Vitamin D

Vitamin D is a fat-soluble vitamin and hormone-type compound that has multiple functions in the body. Low vitamin D levels have been identified as a risk factor and associated with chronic diseases that include:

 

• Osteoporosis
• Fractures
• Autoimmune disorders
• Upper respiratory infections
• Rickets and asthma in children

Vitamin Supplementation Can Help

The vitamin has been proven to:

• Promote skeletal muscle metabolism
• Improve bone health
• Maintain immune function
• Reduce risk factors for certain cancers

Vitamin D supplementation provides anti-inflammatory benefits to help ease general soreness resulting from low-grade inflammation. It has also been shown to reduce exercise-induced muscle damage and muscle soreness following a hard workout.

Supplements

Taking a daily vitamin D supplement, within recommended dosages has a low risk for any side effects. Consult a doctor first and ask for a test to determine vitamin D levels. This will verify if there is a deficiency and how much vitamin D is needed each day. Getting vitamin D into the system is most common with increased sunlight exposure. But this might not be an option for certain individuals, depending on the time of year and location. This is where supplements come in.

 

There is not a one-size-fits-all dosage recommendation. Proper dosage depends on individual baseline vitamin D levels. In general, the recommended dietary allowance for vitamin D is 600 International Units or IU’s per day. But in certain situations, like getting older or for individuals that live where there is not a whole lot of sunlight, then a higher intake of 700 to 2,000 IU’s per day could be required to improve vitamin D insufficiency.

Side Effects

With supplements, there is the potential for side effects when taking vitamin D. Vitamin D can become toxic if taken in excess. This is why it is important to get checked/tested or consult with a physician prior to supplementation. Side effects can include:

 

• Fatigue
• Nausea
• Vomiting
• Poor appetite
• Constipation
• Weakness
• Heart rhythm problems

Continued Research

Additional studies are being done concerning vitamin D. Evidence supports the direct benefits of vitamin D supplementation to maintain optimal levels and for overall health.

 

Body Composition

Basic Keto Diet

Going keto means no carbohydrates, as it is a high fat, moderate protein, and very low carb diet. Diets that follow or are based on the ketogenic diet include:

 

• South Beach diet
• Atkins diet
• Modified Paleo diet
• Other low-carb diets

 

A keto diet can work for pretty much anyone as it suits vegan or vegetarian needs and still helps to achieve ketogenesis. The focus should be on foods that are high in fat naturally and to avoid processed foods labeled with trans-fats. Fruits that are low on the glycemic index but are still rich in fiber are great, along with lots of green, yellow, and red vegetables. A typical keto diet can include:

 

• Meats like pork, chicken, and beef
• Vegans will switch to vegetable protein sources
• Nuts
• Seeds
• Eggs
• High-fat dairy products like cream, whole butter, and hard cheeses
• Leafy greens
• Fish and seafood
• Olive oil
• Coconut oil
• Pure butter
• Vegetable oils rich in omega 3

Foods to Avoid:

• Any foods that are made of starch even whole grain, and organic bread/s
• Fruits that are high in sugar
• Any food that is labeled low-fat
• Vegetable oils that are rich in omega-6 and low in omega-3

 

Individuals add alcohol and coffee minus the cream, milk, or sugar in moderation to their diet. Individuals need to experiment with beverages and figure out what works.

Disclaimer

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

 

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico

References

The Journal of Nutrition. (April 1996) “Vitamin D and Bone Health” https://academic.oup.com/jn/article/126/suppl_4/1159S/4724783?login=true

 

European Journal of Clinical Nutrition. (May 2020) “Perspective: improving vitamin D status in the management of COVID-19” https://www.nature.com/articles/s41430-020-0661-0?fbclid=IwAR3yo41dvfU1HWVX_Y6z7iXFNL3X2C06A5gIfC4LcNmXzCA48A7ViMAf7N8

 

International Journal of Rheumatic Diseases. (August 2010) “Association between nonspecific skeletal pain and vitamin D deficiency” https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1756-185X.2010.01561.x

Vegan and vegetarian diet have long been touted as some of the healthiest diets for people of all walks of life. There is a lot of confusion and many misconceptions, though, about the two.

 

What most people don’t realize is that there are many sub-category diets that fall under vegetarianism, some of which include animal by-products, seafood, and even meat. Understanding veganism and vegetarianism as well as knowing the benefits of these diets can help chiropractic patients stay healthier, get more active, and stave off many chronic illnesses.

Is There A Difference Between Vegan & Vegetarian Diets?

There are distinct differences between veganism and vegetarianism although many books and even food companies fail to clearly distinguish the two. While it is true that they are very similar diets, the differences are significant.

 

Vegans do not eat any animal by-products or animal flesh at all. This includes seafood. They also do not use products that use animal testing or that are made from animals including leather products.

 

On the other hand, vegetarians typically abstain from eating animal flesh, but do often eat animal by-products such as dairy products and eggs. Some also eat seafood including fish, shrimp, and crab. They are also a little more relaxed when it comes to the products they purchase as well.

What Is A Vegetarian Diet?

The vegetarian diet comes in several varieties. The standard vegetarian diet consists of eggs and dairy products but excludes fish and meat. This is also called a “lacto ovo vegetarian.” However, some vegetarians include dairy products but exclude eggs while others include the eggs and exclude the dairy. A “demi-vegetarian” includes seafood.

 

There are also what are known as “semi-vegetarians” although there is some controversy over whether they should be classified as vegetarian or not.

 

• Pollo Vegetarian – includes poultry but excludes other meats and seafood.
• Pesco Vegetarian – includes fish and chicken but excludes red meat.
• Flexitarian – includes any kind of meat whenever they want but adhere mainly to a standard vegetarian diet.

What Is A Vegan Diet?

A vegan diet excludes all animal by products and meats. True vegans do not use or wear anything derived from animals (leather, snakeskin, etc.) or that is tested on animals. Most vegans tend to avoid sodas, sugary sweets, processed foods, and ready-meals, while choosing organic, high quality foods.

 

Still, there are a few variations of veganism too. For instance, a raw vegan combines a vegan diet with a raw diet meaning that they exclude all products and foods of animal origins as well as food that has been cooked at a temperature greater than 118 degrees Fahrenheit.

 

The Paleo vegan is defined by the types of foods that are eaten. It is still meat and animal product free, but the foods that are chosen are selected from the Paleo diet.

 

This type of diet centers on certain types of foods that are believed to have been consumed during the Paleolithic era. It includes fish, meat, fruit, and vegetables but excludes grain and dairy products. Of course, for vegan purposes, the meat and fish are excluded.

What Are The Benefits Of Vegan & Vegetarian Diets?

Vegetarian and vegan diets have many health benefits. The tend to be much higher in vitamins C and E, magnesium, folic acid, and potassium. The fat content tends to be more unsaturated.

 

Vegan diets typically have less cholesterol and unsaturated fat that vegetarian diets and they contain more fiber. This translates to lower blood pressure, lower serum cholesterol, less risk of diabetes and heart disease, and much lower incidence of obesity. While some of these diets may require certain vitamin supplements such as calcium, vitamin D, vitamin B-12, and omega 3 fatty acids, most doctors agree that vegan and vegetarian diets are very healthy when done correctly.

Injury Medical Clinic: Ketogenic DIET