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Tag: digestive

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By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Exercises, Gut Health , , , , , , , , , , , , , , , , , ,

Tai Chi for Gut Health and Improved Digestion

For individuals dealing with digestive issues and conditions, can incorporating Tai Chi help improve gut health?

Tai Chi For Gut Health

Tai Chi is an exercise that has been referred to as moving meditation. The practice is rooted in Chinese medicine, which fuses martial arts and meditation. The art of Tai Chi is used to improve physical health. It can also positively impact gut health by improving digestive function, reducing inflammation, and influencing the gut microbiota composition. The slow, controlled movements and deep breathing can stimulate abdominal and pelvic organs, promoting digestion. Additionally, it has been shown to reduce inflammation in the gut and increase the diversity of gut bacteria, including beneficial butyrate-producing bacteria. (Kang D., Wang X., & Wang J., 2023)

Types

The idea is to slow down your mind and body by repeating rhythmic choreography and breathwork for about 30 to 60 minutes, culminating in finding a sense of inner peace and tranquility.

Primary Forms/Styles

These include Chen, Yang, Wu, Sun, and Wu/Hao. Each follows the same origins and principles with variations. (Tai Chi for Health Institute, 2007)

Chen Style

  • Considered the oldest and original style, the Chen style is characterized by explosive power, low stances, and a combination of fast and slow movements, including jumping, kicking, and striking.
  • Chen also utilizes a movement called “silk reeling,” a spiral-esque, flowing movement that starts at the feet and moves into the hands.

Yang Style

  • Yang is often considered the most popular form of Tai Chi and is practiced worldwide.
  • Yang Tai Chi focuses more on improving flexibility through grand, sweeping movements executed slowly and gracefully.

Wu Style

  • Wu Tai Chi emphasizes small, compact movements and a medium stance. Its focus is on extending the body by leaning forward and backward.

Sun Style

  • Sun Tai Chi combines elements of Tai Chi, Xing Yi, and Ba Gua, resulting in a unique style with fluid, circular movements.

Hao Style

  • This style is characterized by small-frame movements focusing on accurate position and internal strength.

Gut Health

By improving various aspects of gut health, Tai Chi can contribute to overall well-being. (Kang D., Wang X., & Wang J., 2023)

Relieves Stress and Anxiety

  • Stress can lead to digestive problems
  • Tai Chi can indirectly benefit gut health by reducing stress levels.
  • Its emphasis on slow movements and deep breathing can help reduce stress.
  • Combining meditative practices with physical movement can help calm the mind, improve focus, and even trigger the release of endorphins.

Improved Digestion

  • Gentle, flowing movements, particularly those involving the diaphragm, can massage and stimulate the abdominal and pelvic organs, aiding the digestive process.

Reduced Inflammation

  • Tai Chi can help reduce gut inflammation, a common issue in conditions like inflammatory bowel disease (IBD).

Gut Microbiota Changes

  • Tai Chi has been found to positively influence the gut microbiota composition, increasing the diversity and abundance of beneficial bacteria.

Improved Gut Barrier Function

  • Tai Chi may help improve the integrity of the gut barrier, which is essential for preventing harmful substances from entering the bloodstream and causing inflammation.

Increased Butyrate Production

  • Tai Chi can promote the growth of butyrate-producing bacteria, which are important for intestinal health and can reduce inflammation.

Overall Health Benefits

Increases Cognitive Function

  • In addition to improving your mental well-being, Tai Chi has also been found to boost cognitive abilities.
  • A meta-analysis stated that physical exercise, in general, improves cognitive function, and researchers specifically recommended Tai Chi for elderly individuals since it’s a gentler and more accessible form of physical exercise that also combines mental exercises through repeated choreography. (Yin Wu, et al., 2013)

Increases Flexibility and Agility

  • Similar to yoga, Tai Chi often involves body extensions that can improve flexibility and agility.
  • This is useful in daily activities and makes you more agile and capable in other sports.

Improves Balance and Coordination

  • In addition to improving flexibility and agility, the intricate movements can help balance and coordination.
  • This skill is useful in daily life.
  • It can help with fine motor skills and even prevent trips, stumbles, falls, and other sports.

Enhances Strength and Stamina

  • As with any form of physical exercise, Tai Chi can build upon existing strength and stamina.
  • With ongoing practice, individuals become leaner, their muscles are more defined, and they can exercise longer.

Injury Medical Chiropractic & Functional Medicine Clinic

Talk to a healthcare provider to learn what interventions would help the most. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Body Maintenance

References

Kang, D., Wang, X., & Wang, J. (2023). Intervention study of tai chi training on the intestinal flora of college student basketball players. Medicine, 102(36), e35044. https://doi.org/10.1097/MD.0000000000035044

Wu Y, W. Y., Burgess EO, Wu J. (2013). The effects of Tai Chi exercise on cognitive function in older adults: A meta-analysis. Journal of Sport and Health Science, 2(4), 193-203. https://doi.org/https://doi.org/10.1016/j.jshs.2013.09.001

Tai Chi for Health Institute. (2018). History of Tai Chi. https://taichiforhealthinstitute.org/history-of-tai-chi/#:~:text=Based%20on%20Qigong%20and%20martial%20art%20techniques,It%20contains%20explosive%20power%20and%20low%20stances.

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Diet , , , , , , , , , , , , , , , , ,

Bread Crumbs: Tips for Cooking and Substitutes

When you don’t have breadcrumbs or want to try something else, what are healthy substitutes for breadcrumbs that may yield similar results without sacrificing flavor or texture?

Bread Crumbs

Various recipes call for bread crumbs. Adding bread crumbs to sauces and other dishes helps bind and thicken wet ingredients while sprinkling bread crumbs on top of casseroles can add a crispy, crunchy texture. Individuals who follow low-carb or gluten-free meal plans or those with allergies to wheat may choose to avoid bread crumbs and dishes made with them. Wheat-free substitutes can replace bread crumbs in recipes with similar results, though the recipe may vary slightly.

Why Use Substitutes?

Individuals with food allergies or dietary restrictions may seek a substitute for bread crumbs since they may contain common allergens like wheat and gluten. Wheat is among the most common food allergies in the U.S. (Asthma and Allergy Foundation of America, 2022)

For those with allergies or sensitivities, gluten- and wheat-free bread crumbs are available to purchase at some stores, and some use alternatives out of preference. Crushing different varieties of chips, crackers, and pretzels can be used instead of bread crumbs, adding a unique flavor and texture. However, these substitutes may not be an option for recipes that call for bread crumbs to bind or thicken wet ingredients.

Nutrition

Nutrition information for 1 ounce (28.35 grams) of unseasoned bread crumbs. (USDA, FoodData Central, 2018)

  • Calories – 112
  • Fat – 1.5 grams
  • Sodium – 208 milligrams
  • Carbohydrates – 20.4 grams
  • Fiber – 1.28 grams
  • Sugars – 1.76 grams
  • Protein – 3.8 grams

Bread products like bread crumbs can be part of a balanced diet. Guidelines recommend between 3 and 5 servings of whole grains daily for adults, including whole-wheat bread. (United States Department of Agriculture, 2025)

  • The main macronutrient in bread crumbs is carbohydrates.
  • Bread crumbs are usually consumed in small amounts because they are not the main ingredient.

Substitutes

Rolled Oats or Oat Flour

Oats and oat flour are often used as gluten-free alternatives to wheat in baking. Oats by weight are:

  • Lower in calories
  • Provide more complex carbohydrates.
  • They are a richer source of dietary fiber than bread crumbs.

Like regular flour, oats can be a binder in meat-based recipes. For example, if a recipe for meatloaf or meatballs calls for bread crumbs, rolled oats or oat flour can be successfully substituted.

Ensure the oats are gluten-free for individuals with gluten allergies, celiac, or gluten sensitivity. Though oats are inherently gluten-free, they may be processed on shared equipment and exposed to cross-contamination.

Cornflakes

  • Cornflakes can also add a crunchy texture to baked recipes. While corn is inherently gluten-free, cornflakes may not be. For individuals who have allergies or sensitivities, ensure you use gluten-free cornflakes. To use cornflakes, crunch them up by adding them to a ziplock bag and pressing them on the outside.

Nuts

  • Try nuts like almonds, walnuts, pecans, and cashews to add crunch and nutrients to a recipe. They are rich in healthy fats, protein, vitamins, and minerals. Plain nuts are also gluten-free, but roasted nuts may contain a wheat-based coating. Be sure to read the labels before using them.

Seeds

  • Seeds are a nutritious substitute.
  • They offer a different crispy, crunchy texture.

Shredded Coconut

Shredded or desiccated coconut can be used for sweet or rich recipes. It is perfect for adding to baked goods, especially gluten-free varieties. The recipe may need to be adjusted slightly because coconut has more moisture than regular bread crumbs. Do a small sample first to see how the coconut works in the recipe.

Injury Medical Chiropractic & Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Hypertension? There’s a Diet for That

References

Asthma and Allergy Foundation of America. (2022). Food allergies. https://aafa.org/allergies/types-of-allergies/food-allergies/

United States Department of Agriculture, FoodData Central. (2018). Bread crumbs, dry, grated, plain. Retrieved from https://fdc.nal.usda.gov/food-details/174928/nutrients

United States Department of Agriculture. Dietary Guidelines for Americans 2020-2025. (2020). Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf