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Tag: nutrition

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

Smart Snacking: Enhance Your Workout with Nutritional Snacks

Can individuals incorporate nutritional snacks to consume before and after to have an effective workout and abundant energy?

How Can Exercise Help The Body?

When many people start thinking about their health and how to improve it, they usually begin exercising and eating healthier around the last week before the new year to jumpstart their health and wellness journey. These small changes can help the body tremendously as environmental factors like stress, physical inactivity, and various lifestyles can negatively impact the body, thus leading to stress and environmental factors. For individuals dealing with musculoskeletal disorders or autoimmune disorders, exercises and a healthy diet filled with nutritional foods can help mitigate pain-like symptoms and overlapping risk profiles. For individuals with low back pain, core stabilization exercises can help reduce pain and disability while improving core muscle activation to strengthen weak muscles. (Nayyab et al., 2021) As a non-surgical therapy, everyone can exercise for the body, which can help many people reduce any chronic diseases and issues they are dealing with. (Vina et al., 2012) At the same time, a person can exercise at any fitness level by incorporating the right amount of healthy snacks before and after a good workout. We associate with certified medical providers who inform our patients of the importance of having healthy snacks before and after working out to replenish the body and have energy throughout the day. While asking important questions to our associated medical providers, we advise patients to integrate small changes into their daily routine to restore energy through healthy snacking. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

Secrets of Optimal Wellness- Video

Pre- & Post Workout Benefits

When starting to work out, it is important to ensure that the body is properly fueled with the proper carbohydrates, proteins, and healthy fats that can be converted into energy to perform any exercise routines at full capacity. For athletic individuals, nutrition is closely connected with physical activity and the timing of when the body uses that energy. (Januszko & Lange, 2021) Hence, it is important for individuals starting to work out to consume enough energy through nutritional foods in a pre-workout environment.  Pre-workout supplementation can help significantly improve greater changes in body composition and strength. (Cabre et al., 2022) Pre-workouts have benefited from increasing energy, enhancing strength and endurance, and reducing muscle fatigue through supplementation and healthy snacks that give people energy. Post-workouts can help with muscle recovery, and post-workout snacks can help maintain the body’s energy levels throughout the day.

Pre-Workout Snacks

Many dietary supplements for pre-workouts can help with health and performance improvement as they help increase muscle mass and strength while providing energy when exercising. (Brisebois et al., 2022) At the same time, incorporating carbohydrates can provide glycogen energy stored in the liver to provide muscle energy. (Henselmans et al., 2022) It is important to note that eating an hour before working out can give beneficial results. Some of the snacks many people can make and eat before working out include:

  • Chocolate milk with banana
  • Frozen grapes
  • Granola bar
  • Pretzels

Post Workout Snacks

It is important to restore and maintain that energy in the body when it comes to post-workout snacks after an intense workout. Many athletic and non-athletic individuals can incorporate nutritional carbohydrates and proteins to improve their physiological and biochemical adaptations to promote faster recovery and maintain the body’s hydration status. (Baroni et al., 2023) For instance, coconut water can be an alternative to sports drinks to replenish the body’s electrolytes. (O’Brien et al., 2023) Some of the post-workout snacks that are packed with protein and healthy carbs include:

  • Smoothies made with fruits, Greek yogurt, and protein powders
  • Chocolate milk with almonds
  • Crackers with string cheese
  • Cottage cheese

References

Baroni, L., Pelosi, E., Giampieri, F., & Battino, M. (2023). The VegPlate for Sports: A Plant-Based Food Guide for Athletes. Nutrients, 15(7). https://doi.org/10.3390/nu15071746

Brisebois, M., Kramer, S., Lindsay, K. G., Wu, C. T., & Kamla, J. (2022). Dietary practices and supplement use among CrossFit(R) participants. J Int Soc Sports Nutr, 19(1), 316-335. https://doi.org/10.1080/15502783.2022.2086016

Cabre, H. E., Gordon, A. N., Patterson, N. D., & Smith-Ryan, A. E. (2022). Evaluation of pre-workout and recovery formulations on body composition and performance after a 6-week high-intensity training program. Front Nutr, 9, 1016310. https://doi.org/10.3389/fnut.2022.1016310

Henselmans, M., Bjornsen, T., Hedderman, R., & Varvik, F. T. (2022). The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. Nutrients, 14(4). https://doi.org/10.3390/nu14040856

Januszko, P., & Lange, E. (2021). Nutrition, supplementation and weight reduction in combat sports: a review. AIMS Public Health, 8(3), 485-498. https://doi.org/10.3934/publichealth.2021038

Nayyab, I., Ghous, M., Shakil Ur Rehman, S., & Yaqoob, I. (2021). The effects of an exercise programme for core muscle strengthening in patients with low back pain after Caesarian-section: A single blind randomized controlled trial. J Pak Med Assoc, 71(5), 1319-1325. https://doi.org/10.47391/JPMA.596

O’Brien, B. J., Bell, L. R., Hennessy, D., Denham, J., & Paton, C. D. (2023). Coconut Water: A Sports Drink Alternative? Sports (Basel), 11(9). https://doi.org/10.3390/sports11090183

Vina, J., Sanchis-Gomar, F., Martinez-Bello, V., & Gomez-Cabrera, M. C. (2012). Exercise acts as a drug; the pharmacological benefits of exercise. Br J Pharmacol, 167(1), 1-12. https://doi.org/10.1111/j.1476-5381.2012.01970.x

Disclaimer

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Chiropractic Care, Physio , , , , , , , , , , , , , , , , , ,

Managing Myofascial Pain Syndrome: Breaking the Spasm Cycle

For individuals who have to be in one position for long periods, have poor postural alignment, and perform repetitive motions, what are myofascial pain syndrome spasm cycles?

Myofascial Pain Syndrome Spasm Cycles

Myofascial pain syndrome is a common condition that causes pain symptoms in a particular body area (Jafri M. S. 2014). A myofascial pain syndrome spasm cycle is a recurring pattern in which muscle tension and spasms in affected regions, caused by myofascial pain syndrome, lead to pain, triggering more muscle spasms. This creates a vicious cycle of discomfort and tightness that can be difficult to break without treatment; the pain perpetuates muscle spasms and vice versa.

Spasm Pain Cycle

Left untreated, myofascial pain is often experienced as a recurring cycle of spasm, pain, and spasm. (Kojidi M. M. et al., O2016) The exact cause of the spasm is not known. It may be related to excessive accumulation and release of acetylcholine, which causes sustained muscle contraction. (Nicol A, Crooks M, Hsu E, Ferrante M. 2018) Another theory is that repetitive small muscle trauma helps create a trigger point or knot in the muscle. (Thorne. 2021)

Active trigger points in muscles characterize myofascial pain syndrome. (Shah J. P. et al., 2015) These trigger points cause pain in the area where they are located and sometimes in other places, known as referred pain. Each muscle has a particular referral pattern of pain that goes from a trigger point in that muscle to another place in the body. (Shah J. P. et al., 2015) Medical providers and massage therapists trained in this area can identify trigger points by their pain patterns. With myofascial pain syndrome, muscles tense, and joint range of motion may decrease. (Jafri M. S. 2014)

Trigger Points

  • Myofascial pain syndrome is characterized by trigger points and sensitive knots within muscles that can cause referred pain when pressed, contributing to the spasm cycle.

Muscle Tension

  • A repeatedly tense or injured muscle can develop trigger points, which can lead tocle tightness and potential spasms.

Pain-Spasm-Pain Cycle

  • The pain from a trigger point can cause the muscle to further contract and spasm, leading to even more pain and perpetuating the cycle.

How Spasms and Pain Present

Myofascial pain is often caused by long periods of poor postural alignment, muscle injury, and repetitive motions. (Cleveland Clinic, 2023) For example, the upper body slumps forward when sitting at a desk workstation all day. The upper section of the trapezius muscle is located on the back of the neck and top of the shoulder. The upper trapezius muscle works to raise the head. (Yoo W. G. 2015) The trapezius muscle now has to work more than it is used to. This overuse may cause microscopic muscle injury, leading to muscle spasms and pain. (Bron C., & Dommerholt J. D. 2012) (Nicol A, Crooks M, Hsu E, Ferrante M. 2018) Without treatment, the muscle spasms, pain, and microscopic muscle injury may persist or worsen, leading to trigger points and chronic pain. (Jafri M. S. 2014)

Causes

Repetitive Motions

  • Repeating the same movement, like typing on a computer, can trigger muscle tension and points.

Poor Posture

  • Maintaining incorrect posture for extended periods can strain muscles and contribute to trigger point development.

Muscle Injury

  • Past injuries can leave muscles susceptible to developing trigger points and pain cycles.

Stress

  • Psychological stress can lead to muscle tension and exacerbate existing trigger points.

Break the Cycle

Physical Therapy

  • A physical therapist can use stretching, massage, and trigger point therapy to release muscle tension and address trigger points.

Exercise

  • Regular exercise, including gentle stretching, can help improve muscle flexibility and reduce tension.

Heat Therapy

  • Applying heat to affected areas can help relax muscles and alleviate pain.

Ergonomics

  • Modifying work habits and posture to reduce strain on muscles.

Stress Management

  • Techniques like deep breathing and meditation can help reduce stress-related muscle tension.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Personal Injury Rehabilitation

References

Jafri M. S. (2014). Mechanisms of Myofascial Pain. International scholarly research notices, 2014, 523924. https://doi.org/10.1155/2014/523924

Kojidi, M. M., Okhovatian, F., Rahimi, A., Baghban, A. A., & Azimi, H. (2016). Comparison Between the Effects of Passive and Active Soft Tissue Therapies on Latent Trigger Points of Upper Trapezius Muscle in Women: Single-Blind, Randomized Clinical Trial. Journal of Chiropractic Medicine, 15(4), 235–242. https://doi.org/10.1016/j.jcm.2016.08.010

Nicol A, C. M., Hsu E, Ferrante M. (2018). Myofascial Pain Syndrome. Science Direct, 207-212. https://doi.org/https://doi.org/10.1016/B978-0-323-40196-8.00025-5

THORNE. (2021). Understanding Muscle Pain, Fascia, and Myofascial Release. https://www.thorne.com/take-5-daily/article/understand-muscle-pain-fascia-and-myofascial-release?srsltid=AfmBOop3Pp0wWEeiQEqpfPgAaTOpLvU7lOAGUv5VRYQdoH8OBcW4D_wk

Shah, J. P., Thaker, N., Heimur, J., Aredo, J. V., Sikdar, S., & Gerber, L. (2015). Myofascial Trigger Points Then and Now: A Historical and Scientific Perspective. PM & R: the journal of injury, function, and rehabilitation, 7(7), 746–761. https://doi.org/10.1016/j.pmrj.2015.01.024

Cleveland Clinic. (2023). Chronic myofascial pain (CMP). https://my.clevelandclinic.org/health/diseases/12054-myofascial-pain-syndrome

Yoo W. G. (2015). Comparison of activation and change in the upper trapezius muscle during painful and non-painful computer work. Journal of Physical Therapy Science, 27(10), 3283–3284. https://doi.org/10.1589/jpts.27.3283

Bron, C., & Dommerholt, J. D. (2012). Etiology of myofascial trigger points. Current pain and headache reports, 16(5), 439–444. https://doi.org/10.1007/s11916-012-0289-4

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

Mustard: A Low-Calorie Alternative Packed with Health Benefits

Can mustard be a low-calorie alternative to higher-fat condiments for individuals trying to reduce calorie intake?

Mustard

Prepared mustard is a common condiment used around the country. It is a low-calorie, highly flavored condiment that can replace more calorie-dense options. The familiar condiment combines mustard seeds with vinegar, salt, lemon, and other ingredients. There are also different varieties made from brown or black mustard seeds.

Health Benefits

Mustard is considered healthy because it contains antioxidants that provide various health benefits, including anti-cancer, antibacterial, antiviral, antifungal, anti-inflammatory, and wound-healing properties. (Mazumder A., Dwivedi A., & du Plessis J. 2016) Although not associated with significant health benefits, mustard is a low-calorie alternative to many higher-fat condiments, like mayonnaise. Different types of mustard seeds are used for health purposes. For example, some herbalists use white mustard seeds to clear the throat when mixed with honey (Ewing, Sarah, 1999). Antioxidants include isothiocyanates and sinigrin.

  • Isothiocyanates, the oil that gives mustard its pungent taste, have anti-cancer properties for breast, lung, GI tract, and prostate cancers.
  • However, the mechanism remains unclear, and more research is needed to determine the efficacy of mustard’s health benefits for cancer.
  • Isothiocyanates may also help manage diabetes and reduce unhealthy cholesterol, providing cardiovascular protection and neurological benefits that may help autistic individuals. More research is needed. (Palliyaguru D. et al., 2018)
  • Sinigrin is another antioxidant. Research shows this antioxidant has anti-cancer, antibacterial, antiviral, antifungal, anti-inflammatory, and wound-healing properties. (Mazumder A., Dwivedi A., & du Plessis J. 2016)

Nutrition

A single serving is usually about a teaspoon. A serving of prepared yellow and spicy mustard provides only about three calories. (U.S. Department of Agriculture, 2019) Its nutritional profile includes a rich supply of essential minerals, including calcium, iron, manganese, phosphorus, and zinc. It is also a good source of omega-3 fatty acids, tryptophan, phosphorus, iron, and protein. The seeds are also a very good source of selenium. Most calories come from carbohydrates, but because the calorie count is so low, these carbohydrates are not likely to significantly affect daily intake. Dijon mustard may provide more calories. A single serving of Dijon may contain up to 10 calories.

Preparation and Storage

Yellow mustard and Dijon are easy to find. Try course mustard varieties with distinct textures and seeds. Buy in small quantities, as mustard can lose flavor with time. Once opened, store in the refrigerator for up to one year. Mustard imparts a strong, spicy taste that pairs well with meat and seafood and can also be used to make salad dressings.

Side Effects

The U.S. Food and Drug Administration recognizes mustard as safe (GRAS). Eating too much can cause abdominal pain, diarrhea, and gut inflammation. However, mustard and mustard seed allergies are not uncommon. Symptoms may be mild or severe and generally appear shortly after consuming the product. Individuals may experience a rash or a tingly, itchy feeling in the mouth. Difficulty breathing is also possible. Other foods derived from the mustard plant, including leaves, seeds, and flowers, sprouted seeds, oil, and foods that contain these, are likely to cause reactions in those with mustard allergies.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic focuses on and treats injuries and chronic pain syndromes through personalized care plans that improve ability through flexibility, mobility, and agility programs to relieve pain. Our providers use an integrated approach to create customized care plans for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.

Enhancing Health Together

References

Mazumder, A., Dwivedi, A., & du Plessis, J. (2016). Sinigrin and Its Therapeutic Benefits. Molecules (Basel, Switzerland), 21(4), 416. https://doi.org/10.3390/molecules21040416

Ewing, Sarah. (1999). Black Mustard (Brassica nigra). https://opensiuc.lib.siu.edu/cgi/viewcontent.cgi?article=1421&context=ebl

Palliyaguru, D. L., Yuan, J. M., Kensler, T. W., & Fahey, J. W. (2018). Isothiocyanates: Translating the Power of Plants to People. Molecular nutrition & food research, 62(18), e1700965. https://doi.org/10.1002/mnfr.201700965

U.S. Department of Agriculture. (2019). Mustard, prepared, yellow. Retrieved from https://fdc.nal.usda.gov/food-details/326698/nutrients

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Chiropractic Care, Sleep Hygiene , , , , , , , , , , , , , , , , , ,

Say Goodbye to Back Pain: Selecting the Perfect Mattress

What is the recommended way to choose a mattress for individuals with back pain?

Back Pain Mattress

When choosing a back pain mattress, one size does not fit all in selecting one for those with spine pain. Several other factors play a role, as well. However, whether a firm or soft mattress is the best option for individuals whose back pain keeps them up at night, most health experts say the choice is yours and that the mattress that makes you feel most comfortable is likely the best option. The research says that medium firmness seems to provide the most painless sleep. A review gathered information from 24 controlled trials where participants used soft, medium-firm, firm, or custom-inflated mattresses. The results showed that medium-firm and self-adjusted mattresses were best for sleep comfort, quality, and spinal alignment. (Radwan A. et al., 2015)

Medical Status

Selecting the back pain mattress best suited to your spinal condition is more than just how hard or soft the mattress is. Individuals and their healthcare providers should thoroughly review their medical history to tailor the mattress to their needs. Before purchasing a mattress, check the following:

  • Age
  • Medical history
  • Injuries current and past
  • Current diagnosis or diagnoses
  • Disease and/or Conditions
  • Sleeping preferences

For example, symptoms of spinal stenosis tend to present themselves when one is standing and walking but not when lying down. For this reason, mattress firmness is not a big issue only for people with spinal stenosis. However, it must be taken into consideration for those who have degeneration along with spinal stenosis.

Individuals with spinal arthritis without stenosis, disc problems, or non-specific back pain need to consider the relative firmness or softness of the back pain mattress. People with these conditions do better with more support, i.e., a firmer mattress. While everyone needs some back support when they sleep, those who have undergone multiple back surgeries often need less. The tissues have been altered and may be stiffer after several surgeries. In this case, a softer mattress may be more suitable and comfortable.

Mattress Age

Mattress springs break down over time, which makes the bed softer. This can aggravate the spine and back muscles. Based on this, investing in a new mattress makes sense, or pain and stiffness can worsen with the current one. While this will vary among individuals, medical research may help shed some light: A study measured the comfort and quality of sleep for 27 participants with low back pain and stiffness. The participants recorded their sleep comfort and quality in their beds for 21 days and then with a new prescribed mattress and bedding system, which they used for 12 weeks. The study found that the participants showed significant and progressive improvement in back pain and stiffness on the new mattresses and improved sleep quality significantly. (Jacobson B. H. et al., 2010)

Sleeping Position

The position usually slept in makes a difference in the support needed for the back pain mattress. Some recommendations for back sleepers, side and fetal position sleepers, and stomach sleepers:

Side Sleepers

  • Most people are side sleepers.
  • They sleep in the fetal position with their knees drawn up toward their chest.
  • This position tends to place pressure on the hips and shoulders.
  • For side and fetal sleepers, a slightly softer mattress is recommended.
  • The foam the mattress is made of conforms to the body, especially in the thoracic and lumbar regions of the spine.

Stomach Sleepers

  • For the stomach sleeper, soft mattresses can irritate the back.
  • A soft mattress encourages the abdomen to sink into the bed.
  • The resulting position is known to increase the arch in the lower back and cause pain.
  • A medium-firm surface is good for stomach sleepers.
  • The idea is to derive support from the chosen mattress without the abdominal sinking.
  • The sinking effect is amplified if you have a large abdomen.
  • For thin individuals, sinking may not be as much of an issue.

Back Sleepers

  • For support, place a thin, rolled towel or pillow under the knees and lower back of those who sleep on their backs.
  • A pillow/s under these areas will help support them and provide more comfort.

Researchers divided the participants according to their usual sleep position. They were assigned to a medium-firm mattress with foam and latex layering based on their preferred sleep position. The participants rated their sleep comfort and quality daily for three months. The researchers found that the new mattresses improved back pain and stiffness. For this reason, they concluded that sleep surfaces relate to sleep discomfort and that replacing a mattress with one uniquely suitable to your spinal condition can reduce and relieve pain. (Jacobson B. H. et al., 2010)

Injury Medical Chiropractic and Functional Medicine Clinic

Choosing the right back pain mattress ultimately comes down to personal preference. Individuals should try various mattresses and see which one they like best. Individuals who struggle with sleep or other sleep disorders that impact their ability to get restful sleep should consult with their healthcare provider about getting an assessment and treatment. Injury Medical Chiropractic and Functional Medicine Clinic can help individuals recover and regain the benefits of quality rest through healthy sleep practices and lifestyle accommodations. We build optimal health and wellness solutions with primary healthcare providers and specialists. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Chiropractic Care Can Transform Pain Into Relief

References

Radwan, A., Fess, P., James, D., Murphy, J., Myers, J., Rooney, M., Taylor, J., & Torii, A. (2015). Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; systematic review of controlled trials. Sleep health, 1(4), 257–267. https://doi.org/10.1016/j.sleh.2015.08.001

Jacobson, B. H., Boolani, A., Dunklee, G., Shepardson, A., & Acharya, H. (2010). Effect of prescribed sleep surfaces on back pain and sleep quality in patients diagnosed with low back and shoulder pain. Applied ergonomics, 42(1), 91–97. https://doi.org/10.1016/j.apergo.2010.05.004

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Chiropractic Care, Sleep Hygiene , , , , , , , , , , , , , , , , , ,

Deep Sleep Guaranteed: Discover the Benefits of Sleep Sounds

Can listening to sleep sounds help achieve and maintain healthy sleep patterns for individuals having trouble sleeping?

Sleep Sounds

Sleep sounds include white, pink, green, or brown noise, binaural beats, ASMR, nature, and ambient sounds. Each has different benefits and can potentially improve sleep. (Ebben M. R., Yan P., & Krieger A. C. 2021) Sound has no color, but it follows a spectrum. The color of a sound refers to the power spectrum of a particular noise signal. Each color has different qualities.

  • White noise, such as an untuned radio or television, is the most well-known background noise and is often used as a sleep aid.
  • Green noise features more powerful mid-range frequencies.
  • Brown noise is a more low-frequency rumble deeper than green and white noise.
  • Pink noise combines white noise softened by brown and could be the most effective option for improving sleep.

White noise is a sound that includes all the audible frequencies at equal volume, like a continuous hiss. One study found that adults fell asleep faster while listening to white noise. (Messineo L. et al., 2017)

Green noise, which features more powerful mid-range frequencies, is similar to natural sounds like ocean waves, rainfall, and rustling leaves. It’s more soothing than white noise and can help individuals with anxiety sleep better.

Brown noise, also known as red noise, has a deeper tone than white noise and is similar to the hum of an airplane. It can help mask lower-pitched sounds and may be especially helpful for individuals with ADHD, as it aids in productivity and concentration. Brown noise mimics sounds found in nature but with a low-frequency rumble. Examples include heavy rainfall, thunder, or loud waves.

Pink Noise

While further scientific research on sleep noise is needed, evidence has begun to suggest that pink noise may be the most effective option for improving sleep. (Ong J. L. et al., 2016) Pink noise is softer and more soothing than the other colored sleep sounds. It combines white noise softened by brown noise and is considered more relaxing because of its lower pitch. It has a pleasant-sounding, balanced volume across frequencies, making it calming to the human ear. Pink noise includes digital recreations of natural sounds such as a gently flowing stream, soft rain falling, wind rustling through trees, or calm waves lapping at the shore.

In a study, adults over 60 were given intermittent bursts of pink noise while sleeping, similar to rushing water. (Papalambros N. A. et al., 2017) The following morning, participants were given memory tests, which indicated that retention levels were approximately three times greater than those of the control group not exposed to the pink noise. Another study found that steady pink noise significantly reduced brain wave complexity during sleep while improving stable sleep time with less fragmentation and fewer wake periods. (Zhou, J. et al., 2012)

Injury Medical Chiropractic and Functional Medicine Clinic

Choosing the right sound for you ultimately comes down to personal preference. Individuals can try each color and see which one they like best. Individuals who struggle with sleep or other sleep disorders that impact their ability to get restful sleep should consult with their healthcare provider about getting an assessment and treatment to restore health. Individuals can recover and regain the benefits of quality rest through healthy sleep practices and lifestyle accommodations. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Beyond Medicine: The Power of Chiropractic Care

References

Ebben, M. R., Yan, P., & Krieger, A. C. (2021). The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City. Sleep medicine, 83, 256–259. https://doi.org/10.1016/j.sleep.2021.03.031

Messineo, L., Taranto-Montemurro, L., Sands, S. A., Oliveira Marques, M. D., Azabarzin, A., & Wellman, D. A. (2017). Broadband Sound Administration Improves Sleep Onset Latency in Healthy Subjects in a Model of Transient Insomnia. Frontiers in neurology, 8, 718. https://doi.org/10.3389/fneur.2017.00718

Ong, J. L., Lo, J. C., Chee, N. I., Santostasi, G., Paller, K. A., Zee, P. C., & Chee, M. W. (2016). Effects of phase-locked acoustic stimulation during a nap on EEG spectra and declarative memory consolidation. Sleep medicine, 20, 88–97. https://doi.org/10.1016/j.sleep.2015.10.016

Papalambros, N. A., Santostasi, G., Malkani, R. G., Braun, R., Weintraub, S., Paller, K. A., & Zee, P. C. (2017). Acoustic Enhancement of Sleep Slow Oscillations and Concomitant Memory Improvement in Older Adults. Frontiers in human neuroscience, 11, 109. https://doi.org/10.3389/fnhum.2017.00109

Zhou, J., Liu, D., Li, X., Ma, J., Zhang, J., & Fang, J. (2012). Pink noise: effect on complexity synchronization of brain activity and sleep consolidation. Journal of theoretical biology, 306, 68–72. https://doi.org/10.1016/j.jtbi.2012.04.006

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Sleep Hygiene, Work Injury , , , , , , , , , , , , , , , , , ,

The Dangers of Sleep Debt: Health Consequences

Individuals who don’t get enough sleep at night can feel it in many ways. Can sleep deprivation or other sleep disorders contribute to an accumulated sleep debt?

Sleep Debt

Sleep debt is the difference between the amount of sleep an individual needs and the amount they get. It can accumulate over time and can negatively impact physical and mental health.

What Is It?

Regardless of the cause, sleep debt, also called a sleep deficit, is the accumulated amount of sleep loss from insufficient sleep. (Harvard Health Publishing, 2019) For example, if the body needs eight hours of sleep a night but only gets six, it has accumulated two hours of sleep debt for that particular night. This can occur due to sleep restriction, in which too few hours are spent sleeping, which can have significant consequences, especially if the debt builds.

The Effects

Sleep deprivation is linked to various mental and physical health problems, including:

  • Poor concentration or short-term memory
  • Depression and anxiety
  • High blood pressure
  • Heart disease
  • Diabetes
  • Kidney disease

Sleep deprivation can also contribute to other long-term health consequences. Individuals can have hallucinations and even a potentially increased risk of death. (Colten H. R., Altevogt B. M., & Institute of Medicine (US) Committee on Sleep Medicine and Research, 2006) Symptoms of discomfort and pain are also worsened by poor sleep.

Other Causes

Other possible causes of poor sleep quality can include individuals who have a sleep disorder such as insomnia, sleep apnea, or circadian rhythm disorders, which could lead to symptoms that are similar to those that occur with a sleep debt. (Columbia University Department of Neurology, 2022) Even though enough sleep hours were obtained, it could be fragmented, resulting in daytime sleepiness and other health issues. Some signs of sleep debt include:

  • Feeling tired throughout the day.
  • Having trouble focusing and reacting.
  • Feeling frustrated, cranky, or worried in social situations.
  • Having difficulty judging others’ emotions.

Even after sufficient sleep hours, individuals who wake up feeling unrefreshed may need to see a sleep physician or specialist for sleep testing.

Getting Out of Sleep Debt

Fortunately, the short-term effects of sleep deprivation can be reversed with sufficient rest. To recover from sleep debt, individuals can try: (Harvard Health Publishing, 2019)

  • Getting into a normal bedtime routine.
  • Using afternoon naps in moderation.
  • Avoiding stimulants, especially in the afternoon or evening.
  • Going to bed earlier.
  • Catching up by sleeping in on the weekends.
  • Keeping a sleep diary.
  • Changing their mattress.
  • Talking with a doctor.

Although sleep deprivation affects everyone, older adults seem to rebound quicker than young adults. Individuals may initially require sleeping longer than average to compensate for the recent losses. That’s why meeting daily sleep needs and following better sleep guidelines to preserve health and well-being are important. (Colten H. R., Altevogt B. M., & Institute of Medicine (US) Committee on Sleep Medicine and Research, 2006)

Injury Medical Chiropractic and Functional Medicine Clinic

Individuals who struggle with insomnia or other sleep disorders that impact their ability to get restful sleep should consult with their healthcare provider about getting an assessment and treatment to sleep well, avoid deprivation side effects, and restore health. Through healthy sleep practices and lifestyle accommodations, individuals can recover from sleep debt and regain the benefits of quality rest. A chiropractic therapy team can assess your condition and develop a customized treatment plan. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Move Better, Live Better, Chiropractic Care

References

Harvard Health Publishing. (2019). Weekend catch-up sleep won’t fix the effects of sleep deprivation on your waistline. Harvard Health Blog. https://www.health.harvard.edu/blog/weekend-catch-up-sleep-wont-fix-the-effects-of-sleep-deprivation-on-your-waistline-2019092417861

Colten, H. R., Altevogt, B. M., & Institute of Medicine (US) Committee on Sleep Medicine and Research (Eds.). (2006). Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. National Academies Press (US).

Columbia University Department of Neurology. (2024). Sleep Disorders. https://www.neurology.columbia.edu/patient-care/specialties/sleep-disorders?id=42069

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

Beyond Shakes: Innovative Ways to Enjoy Protein Powder

Can protein powder be used in different ways to effectively support nutrition goals for individuals who aim to build muscle, maintain weight, or acquire more protein in their diet?

Different Ways To Use Protein Powder

Protein powder is a quick and easy way to get protein before or after a workout. Add a scoop to a shaker bottle, mix with water, and you’re ready. However, having the same shake daily can become boring. Finding different ways to use protein powder can be a welcome change in workout nutrition habits. It is versatile, making it a great addition to smoothies, baked goods, oatmeal, yogurt, and more.

Health Benefits

How to Use

Learning different ways to use protein powder can help create an exciting and diversified menu, from meals to snacks. Individuals can use conventional or organic powder. Here are a few ideas:

Oatmeal

  • Adding protein powder to overnight oats or stovetop oatmeal is a great way to increase protein content.
  • Protein powder mixes well with oats and milk.

Baked Goods

  • Protein powder goes well with many baked goods.
  • Another way to use protein powder is to add it to brownie, muffin, cupcake, or cookie recipes.

Yogurt

  • Combine with yogurt and fruit for a nutrient and calorie-dense breakfast or snack to fuel the body.
  • It’s also a great post-workout snack.

Coffee

  • Adding protein powder to coffee makes it easy to increase daily protein intake.
  • Stir with a spoon, like adding powdered cream, or blend or froth hot coffee with protein powder to make it like a cappuccino.

Pancakes

  • Adding to a batch of pancakes is a great way to use protein powder.

How much protein powder per day?

Consuming one to two scoops (between 25 to 50 grams) daily is generally safe, which is what most recipes call for. Following the recommended dosage on the product label is highly recommended. The Recommended Dietary Allowance of protein for a healthy adult, regardless of age, is 0.8 grams per kilogram of body weight per day. (Wu G. 2016)

How long after a workout should protein powder be taken?

Whether running or lifting weights, consuming protein within the anabolic window approximately 30 minutes to two hours after a workout enhances muscle recovery, repair, and growth. (Aragon A. A., & Schoenfeld, B. J. 2013) Daily protein intake is recommended for improved performance, muscle growth, and optimal recovery. (Cintineo H. P. et al., 2018) Muscle building is 25 percent higher when protein intake is evenly spaced throughout the day. (Mamerow M. M. et al., 2014) 

Protein Shake Side Effects

Consuming the recommended amount of one to two scoops daily is generally safe and doesn’t have side effects. However, exceeding recommended daily intake can cause unwanted side effects that include:

  • Bloating
  • Flatulence
  • Increased bowel movements
  • Acne
  • Nausea
  • Thirst
  • Fatigue
  • Headache
  • Lack or loss of appetite

Studies have found that excess whey protein supplementation is associated with increased aggression, acne, and disturbance of the gut microbiota. (Vasconcelos Q. D. J. S. et al., 2021)

For individuals who want to get more out of their pre- or post-workout supplements, choose high-quality organic protein powders that contain all essential amino acids and wholesome ingredients with no fillers or additives. Consult a healthcare provider if considering supplementing with protein powder or looking to increase protein intake along with a registered dietitian to help determine how much protein is needed based on personal needs, activity, and fitness levels and goals.

Injury Medical Chiropractic and Functional Medicine Clinic

Chiropractic care aims to help individuals improve movement with less pain due to condition, after injury, or surgery. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Benefits of a Healthy Diet and Chiropractic Care

References

Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in nutrition, 5, 83. https://doi.org/10.3389/fnut.2018.00083

Gorissen, S. H. M., Crombag, J. J. R., Senden, J. M. G., Waterval, W. A. H., Bierau, J., Verdijk, L. B., & van Loon, L. J. C. (2018). Protein content and amino acid composition of commercially available plant-based protein isolates. Amino acids, 50(12), 1685–1695. https://doi.org/10.1007/s00726-018-2640-5

Batsis, J. A., Petersen, C. L., Cook, S. B., Al-Nimr, R. I., Driesse, T., Pidgeon, D., & Fielding, R. (2021). Impact of whey protein supplementation in a weight-loss intervention in rural dwelling adults: A feasibility study. Clinical nutrition ESPEN, 45, 426–432. https://doi.org/10.1016/j.clnesp.2021.07.006

West, D. W. D., Abou Sawan, S., Mazzulla, M., Williamson, E., & Moore, D. R. (2017). Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients, 9(7), 735. https://doi.org/10.3390/nu9070735

Fekete, Á. A., Giromini, C., Chatzidiakou, Y., Givens, D. I., & Lovegrove, J. A. (2018). Whey protein lowers systolic blood pressure and Ca-caseinate reduces serum TAG after a high-fat meal in mildly hypertensive adults. Scientific reports, 8(1), 5026. https://doi.org/10.1038/s41598-018-23333-2

Ha, D. J., Kim, J., Kim, S., Go, G. W., & Whang, K. Y. (2021). Dietary Whey Protein Supplementation Increases Immunoglobulin G Production by Affecting Helper T Cell Populations after Antigen Exposure. Foods (Basel, Switzerland), 10(1), 194. https://doi.org/10.3390/foods10010194

Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h

Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the International Society of Sports Nutrition, 10(1), 5. https://doi.org/10.1186/1550-2783-10-5

Mamerow, M. M., Mettler, J. A., English, K. L., Casperson, S. L., Arentson-Lantz, E., Sheffield-Moore, M., Layman, D. K., & Paddon-Jones, D. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of nutrition, 144(6), 876–880. https://doi.org/10.3945/jn.113.185280

Vasconcelos, Q. D. J. S., Bachur, T. P. R., & Aragão, G. F. (2021). Whey protein supplementation and its potentially adverse effects on health: a systematic review. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 46(1), 27–33. https://doi.org/10.1139/apnm-2020-0370

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

Improve Your Health with Bed Pilates: Try These Adapted Exercises

Can Pilates exercise movements be performed in bed for individuals recovering from illness or injury?

Bed Pilates

Pilates exercises can be practiced in bed. Joseph Pilates’ exercises and equipment, such as his patented V-shape bed, were designed to help rehabilitate injured individuals who had to stay on or near a bed. After a healthy night’s sleep, Pilates exercises dynamically stimulate circulation and the nervous system. They can also be used to calm the mind and body before going to bed.

  • Those with health concerns should check with their healthcare provider before starting any exercise program to ensure safety.
  • Beginners are recommended to learn the Pilates principles and movement fundamentals.

Here are a few Pilates mat exercises adapted for individuals who need or prefer to exercise in bed. A firm mattress is recommended, as a soft mattress will mess up the correct form, making the exercise ineffective.

Spine Twist

This exercise helps improve the flexibility of the spine and core, making it easier to move around, and supports healthy posture. (Geremia J. M. et al., 2015) Pilates exercises like the spine twist have been found to reduce low back pain and disability. (Notarnicola A. et al., 2014) To perform:

  • Sit up in bed, torso straight, abs engaged, and inhale.
  • Exhale as you turn your head and shoulders to the right.
  • Keep your torso straight, and imagine growing taller through the turn.
  • Inhale as you return to the starting position.
  • Exhale and turn to the other side.
  • Repeat five times on each side.

Tendon Stretch

The tendon stretch helps by improving flexibility in the hamstrings and calves. (Chinnavan E., Gopaladhas S., & Kaikondan P. 2015) To perform:

  • Sit up straight, legs straight out.
  • Bring heels together and use a towel to pull your feet towards you while pushing your heels away.
  • Hold for three seconds.
  • Next, without the towel, point your toes away.
  • Hold for another three seconds.
  • Do ten reps.

Double-Leg Stretch

The double-leg stretch is an intermediate exercise that works the abdominals and the core. If this move feels difficult, start with one leg at a time. Another option is to keep the knees slightly bent instead of extending the legs fully. To perform:

  • Bring both knees to your chest and, with your hands, press down on the ankles to stretch the lower back.
  • Pull in the abdomen.
  • Exhale and extend the arms up and the leg or legs as far out in front as possible.
  • Hold the position for ten seconds and then release.
  • Do ten reps.

Pelvic Curl

The pelvic curl builds strength in the lower back and core. To perform:

  • Bend knees and place feet on the bed hip-distance apart.
  • Curl your pelvis, squeeze the glutes, and lift your body.
  • Hold for five seconds.
  • Slowly count five seconds while lowering back down, imprinting the spine into the mattress.
  • Do ten reps.

Hip-Opening Exercise

A hip-opening exercise, or frog, can be done while lying down or sitting in bed. Hip openers help keep the spine and hips flexible and in alignment. To perform:

  • Bring the soles of your feet together and as close to the torso as possible.
  • Let the knees open up as far as possible, and that feels comfortable.
  • While in the stretch, breathe in and out as deep as possible.
  • If sitting, place hands on ankles and use forearms to push down on the knees for added stretch.

Injury Medical Chiropractic and Functional Medicine Clinic

Chiropractic care aims to help individuals improve movement with less pain due to condition, after injury, or surgery. A chiropractic therapy team can assess your condition and develop a customized treatment plan to expedite pain relief and improve mobility. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Home Exercises for Pain Relief

References

Geremia, J. M., Iskiewicz, M. M., Marschner, R. A., Lehnen, T. E., & Lehnen, A. M. (2015). Effect of a physical training program using the Pilates method on flexibility in elderly subjects. Age (Dordrecht, Netherlands), 37(6), 119. https://doi.org/10.1007/s11357-015-9856-z

Notarnicola, A., Fischetti, F., Maccagnano, G., Comes, R., Tafuri, S., & Moretti, B. (2014). Daily pilates exercise or inactivity for patients with low back pain: a clinical prospective observational study. European journal of physical and rehabilitation medicine, 50(1), 59–66.

Chinnavan, E., Gopaladhas, S., & Kaikondan, P. (2015). Effectiveness of pilates training in improving hamstring flexibility of football players. Bangladesh Journal of Medical Science, 14(3), 265–269. https://doi.org/10.3329/bjms.v14i3.16322

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

Understanding Heartburn: Waking Up to Discomfort

Individuals who wake up with a burning feeling in the chest or throat, along with a bitter taste, more than likely are experiencing morning or waking heartburn. Can simple steps, like not having any food three hours before going to bed, help prevent heartburn when waking up?

Waking Up With Heartburn

Heartburn is characterized by a burning sensation in the chest and neck and an acidic, bitter taste. It occurs when stomach acid flows into the esophagus tube that connects the throat to the stomach and often happens when lying down. Heartburn is a symptom of acid reflux, a digestive disorder that occurs when the stomach contents back up into the esophagus. Waking up with heartburn throughout the night or when waking in the morning is common during pregnancy and after drinking alcohol. (UCSF Health, 2024) But chronic acid reflux can also be a sign of a health condition like gastroesophageal reflux disease (GERD) and hiatal hernia, or another condition may cause it and can be triggered by stress, certain foods, and other factors.

Causes

Having occasional heartburn is normal. However, frequently waking up with heartburn may indicate gastroesophageal reflux disease (GERD). Other possible causes of this condition and factors that may contribute to frequently waking up with heartburn include: (National Library of Medicine, 2023)

  • Increased stress
  • Wearing belts or clothes that are tight around the waist.
  • Medications include sedatives, bronchodilators, beta-blockers, calcium channel blockers, and tricyclic antidepressants.
  • Pregnancy
  • Hiatal hernia – the top area of the stomach pushes through an opening in the diaphragm.

Sleeping and Heartburn

Research shows a relationship between sleep disorders like insomnia and an increased risk of acid reflux (Qin S. et al., 2023). A study of over 6,000 people found that those who woke up less often during the night were 50% less likely to experience heartburn than those with disrupted sleep.

Symptoms

Symptoms can include: (Johns Hopkins Medicine, 2024)

  • A burning sensation in the chest that can last from minutes to hours
  • Pain in the chest when lying down or bending
  • Burning sensation in the throat
  • A hot, acidic, and/or salty sour taste in the back of the throat

Along with these symptoms, individuals who have GERD may also experience: (National Institute of Diabetes and Digestive and Kidney Disease, 2020)

  • Chronic cough or hoarseness
  • Pain and difficulty swallowing
  • Nausea
  • Chest pain

When symptoms are constant, it’s important to see a healthcare provider.

See a Healthcare Provider

If heartburn persists long-term, it can lead to inflammation, breathing problems, and narrowing of the esophagus. Seeing a healthcare provider is recommended if lifestyle adjustments don’t help or symptoms continue despite taking over-the-counter antacids. Other symptoms that need professional diagnosis include: (National Institute of Diabetes and Digestive and Kidney Disease, 2020)

  • Chest pain or difficulty breathing, like wheezing or hoarseness
  • Loss of appetite, nausea, vomiting
  • Unexpected weight loss
  • Difficulty swallowing
  • Signs of blood in the digestive tract or stool

Tell a healthcare provider when and how you are experiencing symptoms. It may be helpful to keep a journal of frequency, specific symptoms, times when waking up with heartburn, what foods and the time of day when eating, and any other information.

Heart Attack Symptoms

Heartburn can feel like the chest pain associated with a heart attack. See a healthcare provider if you’re unsure if your heart or digestive system is causing the discomfort. Seek emergency medical attention if you have any of the following (American Heart Association, 2022)

  • Squeezing pressure, fullness, or pain in the center of the chest that lasts several minutes or stops and returns
  • Shortness of breath with or without chest pain
  • Pain in either or both arms, the back, neck, jaw, or abdomen
  • Other signs include lightheadedness, nausea, and breaking out in a cold sweat 

Diagnosis

A healthcare provider can diagnose heartburn and related conditions based on the following (UCSF Health, 2024)

  • Discussing symptoms
  • X-rays, or imaging tests, that look at the esophagus, stomach, and small intestine
  • An esophageal pH monitoring test that checks how often and how long stomach acid stays in the esophagus
  • An upper endoscopy procedure where a small tube with a camera is inserted down the mouth to examine the esophagus and stomach

Prevention

Making a few lifestyle changes can reduce waking up with heartburn (National Institute of Diabetes and Digestive and Kidney Disease, 2020)

  • Elevate body when sleeping
  • Stop eating at least three hours before going to bed
  • Lose weight
  • Avoid spicy, high-fat, and acidic foods
  • Limit coffee and other forms of caffeine
  • Avoid carbonated drinks and alcoholic beverages

Staying hydrated helps with overall digestion. However, drinking too much water at once can make heartburn worse. Drinking small amounts throughout the day and avoiding sparkling water is recommended since carbonated drinks can trigger heartburn. (Harvard Health Publishing, 2023)

Treatment

There are various over-the-counter and prescription medications for heartburn. (National Institute of Diabetes and Digestive and Kidney Disease, 2020) Be sure to discuss the risks and benefits of the medicines with your healthcare provider. Heartburn treatments include:

Antacids

  • These oral over-the-counter medications help relieve symptoms of mild heartburn and GERD.
  • They should not be used daily or for severe symptoms as they can cause side effects like diarrhea or constipation.

H2 Blockers

  • Histamine-2 receptor antagonists – These medications reduce the stomach’s acid to help promote healing in the esophagus.
  • H2 blockers are available over-the-counter and by prescription.

Proton Pump Inhibitors (PPIs)

  • These medications, available over-the-counter and by prescription, reduce acid and help heal the esophageal lining in individuals with GERD.
  • They are often used for long-term treatment.

If medication and lifestyle changes don’t help, a healthcare provider may recommend surgery to strengthen the valve between the esophagus and stomach. (National Institute of Diabetes and Digestive and Kidney Disease, 2020)

Injury Medical Chiropractic and Functional Medicine Clinic

Lifestyle and dietary changes, as well as medications, may be used to treat the condition. See a healthcare provider if your heartburn is persistent or accompanied by other symptoms. A healthcare provider can determine the most effective treatment strategies. 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, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.

Functional Medicine’s Influence Beyond Joints

References

UCSF Health.(2024). Heartburn. https://www.ucsfhealth.org/conditions/heartburn

National Library of Medicine. (2023). Heartburn. Retrieved from https://medlineplus.gov/ency/article/003114.htm

Qin, S., Wang, C., Wang, X., Wu, W., & Liu, C. (2023). Causal association of gastroesophageal reflux disease with obstructive sleep apnea and sleep-related phenotypes: a bidirectional two-sample Mendelian randomization study. Frontiers in neurology, 14, 1283286. https://doi.org/10.3389/fneur.2023.1283286

Johns Hopkins Medicine. (2024). Gastroesophageal Reflux Disease (GERD). https://www.hopkinsmedicine.org/health/conditions-and-diseases/gastroesophageal-reflux-disease-gerd

National Institute of Diabetes and Digestive and Kidney Disease. (2020). Symptoms and causes of GER & GERD. Retrieved from https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults/symptoms-causes

American Heart Association. (2022). American Heart Association. Heartburn or Heart Attack? https://www.heart.org/en/health-topics/heart-attack/angina-chest-pain/heartburn-or-heart-attack

Harvard Health Publishing. (2023). 9 at-home treatments for acid reflux. https://www.health.harvard.edu/newsletter_article/9-ways-to-relieve-acid-reflux-without-medication

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Athletes, Sleep Hygiene , , , , , , , , , , , , , , , , , , ,

The Importance of Sleep for Athletes: Maximizing Performance

Athletic individuals must train regularly, eat healthy, and rest properly to recover and perform their best. Is sleep different for athletes?

Athletes and Sleep

Physical activity is an important component of a healthy lifestyle. Regular exercise increases longevity and can also reduce the risk of anxiety and depression and improve sleep (Centers for Disease Control and Prevention, 2024). When one area is lacking for athletes, overall performance can suffer. Evidence shows that more or extended sleep can benefit athletes and their recovery and performance. (Bird, Stephen P. 2013) Recommendations for athletes range between seven and nine hours nightly, and elite athletes are encouraged to get at least nine hours of sleep nightly and to treat sleep as much as athletic training and diet.

Sleep is essential for overall health and well-being for both athletes and non-athletes. Everyone needs sleep to feel restored and function their best daily. (Richard J. Schwab, 2024) Other physical benefits include:

Cardiovascular Recovery

This allows the heart to rest and cells and tissue to be repaired. (MedlinePlus, 2017) This can help the body recover after physical exertion. As an individual progresses through the stages of sleep, the changes in heart rate and breathing throughout the night promote cardiovascular health (National Heart, Lung, and Blood Institute, 2011)

Illness Prevention 

The proper amount of sleep helps the body recover from illness. During sleep, the body produces cytokines/hormones that help the immune system fight off infections. These therapeutic effects are important for an athlete’s recovery and performance.

Lack of Sleep Affects Performance

Poor quality and quantity of sleep can lead to several negative effects. Sleep deprivation reduces the ability to react quickly and think clearly. A lack of sleep also increases irritability and risk for anxiety and depression. Sleep-deprived individuals are more likely to make poor decisions and take unnecessary risks. From a physical standpoint, a lack of sleep increases the risk for medical concerns, including type 2 diabetes, high blood pressure, kidney disease, and stroke. When athletes do not receive adequate sleep, it can:

Inhibit Ability

  • In a study of sleep-deprived male team athletes, average and total sprint times decreased. (Skein, M. et al., 2011)

Decrease Accuracy

  • In a study, male and female sleep-deprived tennis players had decreased serve accuracy by up to 53% compared to performance after normal sleep. (Reyner L. A. & Horne J. A. 2013)

Cause Quicker Exhaustion

  • A study of male runners and volleyball players found that both athletes exhausted faster after sleep deprivation. (Azboy O. & Kaygisiz Z. 2009)

Decrease Reaction Time

Difficulty Learning and Decision Making

  • A lack of sleep negatively impacts cognitive skills and functions.
  • Athletes can become distracted, and decisions like passing the ball or going for the smash can be difficult or made too late.

Increases Risk of Injury

  • Research on middle—and high-school athletes showed that chronic lack of sleep was associated with increased rates of injury. (Milewski M. D. et al., 2014)

Increases The Risk of Illness or Immunosuppression

Athletic Sleep Hygiene

Common components to sleep well include:

Avoid alcohol and Caffeine

  • Before bedtime, these can interrupt sleep or lead to more disturbed sleep.

Have a Wind-Down Routine

  • Activities such as reading, bathing, or meditating can help the body relax and get ready for sleep.

Reduce Stressors

  • Not only do mental stressors affect sleep quality, but they also impact performance overall.

Create an Optimal Sleep Environment

  • A sleeping space should be dark and cool with little to no noise.
  • The environment should be used only for sleep and sex.

No Electronics Before Bed

  • This includes TVs, cell phones, and computers.
  • The blue light that these devices emit can affect circadian rhythm.

Don’t Stay Awake In Bed

  • If you can’t fall asleep after 20 minutes of trying, get out of bed.
  • Do a quiet activity in another space until you feel sleepy.

Avoid Overtraining

  • Keep a consistent training schedule so as not to overexert yourself.

Quick Naps

  • Keep naps brief. Naps should be longer than an hour and not after 3 p.m.

Injury Medical Chiropractic and Functional Medicine Clinic

The right bed and mattress contribute to overall health and can improve one’s quality of life. Doctor Alexander Jimenez, DC, at Injury Medical Chiropractic and Functional Medicine Clinic, says a healthy mattress can improve sleep, reduce pain, increase energy levels, and elevate mood. 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, prevent injury, and 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.

Lumbar Spine Injuries In Athletes

References

Centers for Disease Control and Prevention. (2024). Benefits of Physical Activity. Retrieved from https://www.cdc.gov/physical-activity-basics/benefits/?CDC_AAref_Val=https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

Bird, Stephen P. PhD. (2013). Sleep, Recovery, and Athletic Performance: A Brief Review and Recommendations. Strength and Conditioning Journal, 35(5), 43-47. https://doi.org/DOI: 10.1519/SSC.0b013e3182a62e2f

Schwab, R. J. (2024). Overview of Sleep. Merck Manual Consumer Version. https://www.merckmanuals.com/home/brain-spinal-cord-and-nerve-disorders/sleep-disorders/overview-of-sleep

National Library of Medicine. MedlinePlus. (2017). Healthy Sleep Also called: Sleep Hygeine. Retrieved from https://medlineplus.gov/healthysleep.html

National Heart, Lung, and Blood Institute. (2011). Your guide to healthy sleep. Retrieved from https://www.nhlbi.nih.gov/resources/your-guide-healthy-sleep

Skein, M., Duffield, R., Edge, J., Short, M. J., & Mündel, T. (2011). Intermittent-sprint performance and muscle glycogen after 30 h of sleep deprivation. Medicine and science in sports and exercise, 43(7), 1301–1311. https://doi.org/10.1249/MSS.0b013e31820abc5a

Reyner, L. A., & Horne, J. A. (2013). Sleep restriction and serving accuracy in performance tennis players, and effects of caffeine. Physiology & behavior, 120, 93–96. https://doi.org/10.1016/j.physbeh.2013.07.002

Azboy, O., & Kaygisiz, Z. (2009). Effects of sleep deprivation on cardiorespiratory functions of the runners and volleyball players during rest and exercise. Acta physiologica Hungarica, 96(1), 29–36. https://doi.org/10.1556/APhysiol.96.2009.1.3

Taheri, M., & Arabameri, E. (2012). The effect of sleep deprivation on choice reaction time and anaerobic power of college student athletes. Asian journal of sports medicine, 3(1), 15–20. https://doi.org/10.5812/asjsm.34719

Milewski, M. D., Skaggs, D. L., Bishop, G. A., Pace, J. L., Ibrahim, D. A., Wren, T. A., & Barzdukas, A. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Journal of pediatric orthopedics, 34(2), 129–133. https://doi.org/10.1097/BPO.0000000000000151

Prather, A. A., Janicki-Deverts, D., Hall, M. H., & Cohen, S. (2015). Behaviorally Assessed Sleep and Susceptibility to the Common Cold. Sleep, 38(9), 1353–1359. https://doi.org/10.5665/sleep.4968