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By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care , , , , , , , , , , , , , , , , , , , , , , , , ,

Methylation Strategies That Work With Functional Wellness

Implement functional wellness and methylation strategies to support your overall health and boost your well-being effectively.

Integrative Wellness in El Paso: Boosting Methylation with Chiropractic and Acupuncture for Natural Pain Relief

Welcome to Chiromed, your go-to source for integrative wellness insights in El Paso, Texas. If you’re tuning in from our Integrative Wellness Podcast or browsing for functional medicine tips, you’re in the right place. Today, we’re exploring how combining chiropractic care with acupuncture can supercharge your body’s methylation processes to tackle chronic pain and promote overall health. As we age, especially hitting that 40+ mark, environmental stressors can disrupt methylation, leading to overlapping health risks. But don’t worry—non-surgical strategies, backed by science and expert insights from Dr. Alexander Jimenez, can help you detox and thrive.

This article is tailored for everyday folks looking for simple, effective ways to manage pain without invasive procedures. We’ll cover what methylation is, its vital roles, how life factors mess with it, and practical treatments. Whether you’re dealing with back pain, fatigue, or just want to feel better, read on. And if you’re in El Paso, book an appointment 24/7 through our scheduler to consult with top functional medicine providers like Dr. Jimenez. Let’s dive in and empower your wellness journey.

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Understanding Methylation: The Body’s Essential Biochemical Process

Methylation is like your body’s built-in editor, tweaking genes and chemicals to keep everything running smoothly. It’s a natural reaction where a methyl group—a small cluster of atoms—gets added to molecules like DNA or proteins. This happens billions of times a day in your cells, influencing health from head to toe. Discovered over a century ago in basic biology studies, methylation’s importance in human health became clear in recent decades through epigenetics research (Mattei et al., 2022). Epigenetics means changes in gene activity without altering the DNA code itself. Methylation acts as a switch, turning genes on or off based on needs. For example, in DNA methylation, methyl groups attach to DNA strands, often silencing genes that could cause problems if always active. This process is crucial for development, from embryo stages to adulthood. If methylation falters, it can lead to issues like inflammation or poor detoxification, which often show up as pain or low energy.

Crucial Functions of Methylation for Health and Pain Management

Methylation wears many hats in your body, all aimed at maintaining balance. Here’s a closer look at its key jobs, explained in everyday terms:

  1. Regulating Genes: It controls which genes are expressed. For pain relief, proper methylation can quiet genes that amp up inflammation, helping with conditions like arthritis (Moore et al., 2013).
  2. Detox Support: Methylation helps neutralize toxins from food, pollution, or stress by aiding liver function and antioxidant production. When it’s off, toxins linger, contributing to chronic fatigue or pain.
  3. Brain Chemical Balance: It produces neurotransmitters for mood and nerve signals. Disrupted methylation might heighten pain perception or cause mood dips (Wheater et al., 2020).
  4. Hormone Processing: Methylation breaks down hormones, preventing imbalances that could lead to joint pain or metabolic issues.
  5. Immune Regulation: It fine-tunes immune responses to avoid overreactions, which can trigger autoimmune pain.
  6. Cell Repair and Growth: Cell repair and growth protect DNA, supporting healing and reducing disease risks (Meng et al., 2015).

In functional medicine, practitioners like those on our podcast emphasize methylation as a foundation for wellness. Poor methylation can exacerbate pain, but integrative approaches can restore it.

Environmental Influences on Methylation and Overlapping Health Risks

Life throws curveballs at methylation, from diet to pollution, creating layered risks that build up over time. These factors can hyper- or hypo-methylate genes, leading to health cascades.

Factors Disrupting Methylation

  • Nutrition Shortfalls: Lacking B vitamins or amino acids from whole foods impairs methyl donation. Processed diets worsen this (Dema et al., 2023).
  • Chronic Stress: High cortisol alters brain methylation, increasing pain sensitivity (Yan et al., 2022).
  • Toxins and Pollutants: Chemicals like BPA or heavy metals interfere with methylation enzymes, raising inflammation risks.
  • Lifestyle Habits: Sedentary living or poor sleep disrupts methylation patterns, overlapping with aging to accelerate decline.
  • Medications: Some drugs deplete methyl donors, affecting long-term health.
  • Aging Effects: Natural methylation drop in the 40s+ makes environmental hits more impactful.

Building Risk Profiles

These factors interact, creating profiles where one issue fuels another. For instance, stress plus poor diet can demethylate inflammation genes, leading to joint pain that overlaps with metabolic risks like diabetes (Tong et al., 2022). In El Paso, where environmental factors like air quality play a role, functional medicine addresses these holistically.

Podcast guests often discuss how early life exposures set methylation baselines, which are compounded by adult habits, emphasizing the importance of prevention.

Why Chiropractic and Acupuncture Team Up for Methylation and Pain Relief: Clinical Insights

In integrative wellness, combining therapies like chiropractic and acupuncture targets root causes, including methylation. This duo supports the body’s self-healing, reducing pain without surgery.

Chiropractic’s Role in Alignment and Function

Chiropractic adjustments correct spinal misalignments, easing nerve pressure and inflammation. This improves circulation, delivering methylation nutrients. Research shows it helps chronic pain by modulating nervous system responses (Flynn, 2020).

Clinically, it aids methylation by lowering stress, which preserves methyl groups for gene regulation.

Acupuncture’s Epigenetic Boost

Acupuncture stimulates points to balance energy and reduce pain via endorphin release. Studies indicate it influences DNA methylation in pain-related brain areas (Jang et al., 2021; Jang et al., 2024).

It also calms inflammation, supporting detoxification pathways.

Synergistic Benefits

Together, they enhance methylation strategies, offering better outcomes for neuropathic or visceral pain (Lee et al., 2019; Zhang et al., 2014). Functional medicine views this as addressing biomechanical and biochemical aspects.

The Non-Surgical Approach To Wellness- Video

Non-Surgical Tricks and Treatments for Pain and Methylation Support

Drawing from functional medicine, here are practical, evidence-based ways to ease pain symptoms while bolstering methylation. These are ideal for the 40+ generation focusing on detox and thrive.

1. Movement and Exercise Routines

Regular activity like tai chi or walking enhances methylation through better nutrient flow. It reduces pain in osteoarthritis (Tong et al., 2022). Trick: Incorporate 30-minute sessions; it counters stress effects on brain methylation.

2. Stress Management Practices

Meditation or yoga alters methylation in stress genes, alleviating pain in conditions like PCOS (Dema et al., 2023). Trick: Daily journaling to process emotions.

3. Nutrition and Supplementation

Focus on folate-rich foods; supplements if needed. This supports methylation and pain relief.

4. Manual Therapies

Massage targets myofascial pain, improving circulation for methylation (Steen et al., 2024). Trick: Use essential oils for added detox.

5. Advanced Options

Laser therapy or biofeedback for nerve pain, integrated in functional plans.

Listen to our podcast for more tips from El Paso experts.

Expert Perspectives from Dr. Alexander Jimenez in El Paso

Dr. Alexander Jimenez, DC, APRN, FNP-BC, CFMP, IFMCP, is a pillar in El Paso’s functional medicine scene (Jimenez, n.d.a; Jimenez, n.d.b). With decades of experience, he links injuries to diagnostics using MRI, lab tests, and dual-scope evaluations—chiropractic and medical.

He associates trauma with methylation disruptions via inflammation assessments, crafting plans with adjustments, acupuncture, and nutrition. His approach aligns with IFM principles, available through our referral network.

Wrapping Up: Embrace Integrative Strategies for Lasting Wellness

At HealthVoice360, we believe in empowering you with knowledge for better health. Chiropractic and acupuncture, paired with a methylation focus, offer a path to pain-free living. Explore our podcast for more, or use IFM’s Find A Practitioner tool for certified pros.

Important Disclaimer: This content is informational and should be regarded seriously, based on peer-reviewed research. It’s not a substitute for professional medical advice. Consult your healthcare provider before making changes. Chiromed and contributors aren’t responsible for any actions taken based on this post.

References

  • Mattei, A. L., Bailly, N., Meissner, A. (2022). DNA methylation: A historical perspective. Trends in Genetics, 38(7), 676–707. https://pubmed.ncbi.nlm.nih.gov/35504755/
  • Moore, L. D., Le, T., Fan, G. (2013). DNA methylation and its basic function. Neuropsychopharmacology, 38(1), 23–38. https://pubmed.ncbi.nlm.nih.gov/22781841/
  • Meng, H., Joyce, A., Adkins, D. E., Basile, M., Chilukuri, V., Zhang, G. (2015). DNA methylation, its mediators, and genome integrity. International Journal of Biological Sciences, 11(5), 604–617. https://pubmed.ncbi.nlm.nih.gov/25892967/
  • Zhang, R., Lao, L., Ren, K., Berman, B. M. (2014). Mechanisms of acupuncture-electroacupuncture on persistent pain. Anesthesiology, 120(2), 482–503. https://pubmed.ncbi.nlm.nih.gov/24322588/
  • Jang, J. H., Song, E. M., Do, Y. H., Ahn, S., Oh, J. Y., Hwang, T. Y., Moon, J. S., Sohn, U. D., Park, J. H. (2021). Acupuncture alleviates chronic pain and comorbid conditions in a mouse model of neuropathic pain: The involvement of DNA methylation in the prefrontal cortex. Pain, 162(3), 861–874. https://pubmed.ncbi.nlm.nih.gov/32796318/
  • Jang, J. H., Song, E. M., Do, Y. H., Ahn, S., Oh, J. Y., Hwang, T. Y., Moon, J. S., Park, J. H. (2024). The analgesic effect of acupuncture in neuropathic pain: Regulatory mechanisms of DNA methylation in the brain. Pain Reports, 9(6), e1190. https://pubmed.ncbi.nlm.nih.gov/39450409/
  • Lee, I. S., Chae, Y., Lee, H., Park, H. J., Lee, H. J. (2019). Central and peripheral mechanism of acupuncture analgesia on visceral pain: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2019, 6973632. https://pubmed.ncbi.nlm.nih.gov/31186654/
  • Tong, L., Chuang, C. C., Wu, S., Zuo, L. (2022). Current understanding of osteoarthritis pathogenesis and relevant new approaches. Bone Research, 10(1), 60. https://pubmed.ncbi.nlm.nih.gov/36127328/
  • Dema, H., Vidhu, J., Sinha, N., Kshetrimayum, V., Kaushik, S., Thakur, S., Singh, H. J., Pandit, A., Reddy, P. C. (2023). Effects of mindfulness-based therapy on clinical symptoms and DNA methylation in patients with polycystic ovary syndrome and high metabolic risk. International Journal of Molecular Sciences, 24(10), 8697. https://pubmed.ncbi.nlm.nih.gov/37185702/
  • Wheater, E. N. W., Stoye, D. Q., Cox, S. R., Wardlaw, J. M., Drake, A. J., Bastin, M. E., Boardman, J. P. (2020). DNA methylation and brain structure and function across the life course: A systematic review. Neuroscience & Biobehavioral Reviews, 113, 133–149. https://pubmed.ncbi.nlm.nih.gov/32151655/
  • Yan, L., McIntire, L. K., Liu, X., Xie, Z., Fogarty, C., Anton, J., Mallett, V. F., Hu, M., Pan, P., Li, G. M. (2022). Physical exercise prevented stress-induced anxiety via improving brain RNA methylation. Advanced Science, 9(15), e2105731. https://pubmed.ncbi.nlm.nih.gov/35642952/
  • Steen, J. P., Singh, V., Buksh, R. A., Buksh, N. A., Tahir, M. J., Sarfraz, Z. (2024). Myofascial pain syndrome: An update on clinical characteristics, etiopathogenesis, diagnosis, and treatment. Cureus, 16(6), e62715. https://pubmed.ncbi.nlm.nih.gov/40110636/
  • Flynn, D. M. (2020). Chronic musculoskeletal pain: Nonpharmacologic, noninvasive treatments. American Family Physician, 102(8), 465–477. https://pubmed.ncbi.nlm.nih.gov/33064421/
  • Jimenez, A. (n.d.a). Dr. Alex Jimenez | Injury specialists. Retrieved from https://dralexjimenez.com/
  • Jimenez, A. (n.d.b). Alexander Jimenez. Retrieved from https://www.linkedin.com/in/dralexjimenez/
By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Acupuncture, Advanced Practice Registered Nurses (APRN), Chiropractic Care, Diet, El Paso TX, Gut Health, Therapy , , , , , , , , , , , , , , , , , , ,

Gut health made simple: A step-by-step gut reset guide

Gut health made simple: A step-by-step gut reset plan guide

How Dysbiosis Starts, How to Rebalance, and How Integrative Care Supports Recovery

Your gut holds trillions of microbes that help break down food, protect your gut lining, train your immune system, and even influence mood and energy. When helpful and harmful microbes fall out of balance—too many “unhelpful” species and not enough “helpful” ones—you get dysbiosis. Dysbiosis can look like gas, bloating, irregular stools, food sensitivities, skin changes, fatigue, or brain fog. The important part: your daily choices and your care plan can push the gut back toward balance. (Penn State Health, 2018; Cleveland Clinic, 2022). (Penn State Health News)

This article keeps things simple and actionable. You’ll learn how and why dysbiosis starts, how specific habits can fix it, and how an integrative chiro-medical team can connect gut health with musculoskeletal recovery, stress care, and, when needed, imaging and documentation.

Dysbiosis in Plain Language

Dysbiosis means the gut ecosystem is out of balance. That can be too many of certain microbes, not enough of others, or lower overall diversity. Diets high in sugar and ultra-processed foods, repeated antibiotics, alcohol and toxins, stress, and short sleep can all nudge the gut in the wrong direction. (Cleveland Clinic, 2024; Better Health Channel, 2023; USDA ARS, 2025). (Cleveland Clinic)

Think of the gut like a garden. Fiber-rich plants feed “good” bacteria, helping them grow and produce protective compounds. Ultra-processed foods are like empty soil—little to no fiber—and may include additives that disturb the gut barrier. Antibiotics (essential when needed) can clear infections but also sweep away helpful species, opening space for invasive strains until balance is restored. Stress and sleep loss tilt the brain–gut axis toward poor motility and inflammation. (Healthline, n.d.; Cleveland Clinic, 2023; Cleveland Clinic, 2024). (Healthline)

SIBO: A Special Case of Dysbiosis

Small Intestinal Bacterial Overgrowth (SIBO) happens when bacteria overgrow in the small intestine—a place that normally carries far fewer microbes. SIBO can cause bloating, fullness after meals, diarrhea, weight loss, and nutrient problems. The usual care includes treating the root cause (like slow motility, adhesions, or structural loops), correcting nutrition gaps, and using targeted antibiotics when appropriate. (Mayo Clinic, 2024a; Mayo Clinic, 2024b). (Mayo Clinic)

SIBO often recurs if the underlying driver isn’t addressed. That’s why an organized plan (nutrition + motility support + follow-ups) matters. Breath testing can help, but it has limits; clinicians weigh test results with symptoms and history. (Mayo Clinic Professionals, 2024). (Mayo Clinic)

How “Bad” Bacteria Gain Ground

Unhealthy bacteria flourish when the environment favors them. Three common patterns:

  1. Fiber-poor, ultra-processed diets
    Helpful microbes eat plant fibers and resistant starches from beans, whole grains, fruits, and vegetables. When meals lack fiber and rely on refined flours, added sugars, and certain additives, beneficial species starve while opportunistic ones thrive. (Cleveland Clinic, 2023; Nova, 2022). (Cleveland Clinic)
  2. Antibiotics and antimicrobial exposure
    Antibiotics can be lifesaving. They also reduce helpful species. During recovery, “unhelpful” species can take over unless you rebuild the ecosystem with food-based fiber and, in some cases, probiotics. (Cleveland Clinic, 2024). (Cleveland Clinic)
  3. Stress and sleep loss
    Chronic stress and short sleep change motility, increase gut permeability, and alter immune signals, pushing the biome toward imbalance. (Cleveland Clinic, 2022; Better Health Channel, 2023). (Cleveland Clinic)

What the Science Says (Quick Tour)

  • Diet is powerful. Changes in what you eat can shift the microbiome’s makeup and activity—sometimes within days. Diverse plants and resistant starches support short-chain fatty acids (SCFAs) like butyrate, which help protect your gut lining. (Singh et al., 2017; Nova, 2022; Washington Post, 2025). (PMC)
  • Fermented foods help many people. Yogurt with live cultures, kefir, kimchi, and sauerkraut can increase microbial diversity. Not all fermented foods contain live microbes (e.g., some breads and beers), so check labels for “live and active cultures.” (Cleveland Clinic Magazine, 2023; Health.com, 2025). (magazine.clevelandclinic.org)
  • Small steps add up. Simple upgrades—more plants, fewer ultra-processed foods, steady sleep—can move digestion and comfort in the right direction. (Penn State Health, 2018). (Penn State Health News)

A Chiromed-Style Gut-Reset You Can Start This Week

Goal: build a friendlier environment for helpful microbes and a calmer gut-brain axis. Keep it simple and repeatable.

1) Plant-Forward, Not Perfect

  • Aim for 4–6 cups of colorful vegetables and fruit most days.
  • Include beans or lentils at least 4 days/week.
  • Choose whole grains like oats, barley, quinoa, and brown rice.
    These foods feed microbes that make SCFAs, which help calm inflammation and seal the gut lining. (Nova, 2022; Washington Post, 2025). (PMC)

2) Fermented Food “Starter Pack”

  • Daily yogurt or kefir with live cultures.
  • Kimchi or sauerkraut as a spoonful on bowls, tacos, or salads.
  • Optional kombucha (watch added sugar).
    Look for “live and active cultures.” (Cleveland Clinic Magazine, 2023; Health.com, 2025). (magazine.clevelandclinic.org)

3) Swap the Usual Suspects

  • Replace sugary drinks with water or unsweetened tea.
  • Swap white bread/treats for whole-grain options.
  • Keep ultra-processed snacks for rare treats, not daily habits.
    These swaps support diversity and reduce the additives and refined sugars that disadvantage helpful microbes. (Cleveland Clinic, 2023). (Cleveland Clinic)

4) Stress & Sleep—The Hidden Drivers

  • Walk 20–30 minutes most days; add 2 short strength sessions weekly.
  • Breathe: 4–6 slow breaths/min for 5 minutes, especially before bed.
  • Sleep: target 7–9 hours with a consistent wind-down.
    Stress and sleep shape motility and the gut barrier, which are key to lasting results. (Cleveland Clinic, 2022; Better Health Channel, 2023). (Cleveland Clinic)

5) Medications—Partner With Your Clinician

If you need antibiotics or other meds that affect the gut, do not stop them on your own. Ask about food-first strategies (fiber, fermented foods) and whether a probiotic is reasonable in your case. (Cleveland Clinic, 2024). (Cleveland Clinic)

6) Hygiene Basics Still Matter

Wash hands, rinse produce, and avoid cross-contamination in the kitchen to lower exposure to harmful bacteria. (Better Health Channel, 2023). (Better Health Channel)

What If You Suspect SIBO?

Talk with your clinician if you have persistent bloating, abdominal pain, diarrhea, unintended weight loss, or symptoms that wake you from sleep. Testing and treatment are individualized. If SIBO is confirmed, nutrition is often phased: address overgrowth and root causes first, then gradually re-expand fiber and fermented foods under guidance to support a resilient microbiome. (Mayo Clinic, 2024a; 2024b). (Mayo Clinic)

Where Chiropractic and Medical Care Fit (The Chiro-Med Advantage)

Many Chiromed readers also deal with neck or back pain, sports strains, work injuries, or motor-vehicle accidents (MVAs). Pain, poor sleep, and high stress can worsen gut symptoms through the brain–gut axis. A coordinated chiro-medical model can address both fronts at the same time.

1) Dual-Scope Assessment and Imaging (When Indicated)

A combined clinical exam can separate joint, nerve, and soft-tissue drivers of pain. When needed, X-ray or MRI helps confirm the picture so your plan is safe and specific. (Jimenez Clinic Site; A4M profile). (El Paso, TX Doctor Of Chiropractic)

2) Conservative Therapies That Calm the System

  • Spinal adjustments to improve joint motion and ease nerve irritation.
  • Targeted exercise therapy to restore mobility and strength.
  • Massage therapy for soft-tissue pain, circulation, and relaxation.
  • Acupuncture (when available) for pain relief and stress reduction.
    These approaches can reduce pain and nervous-system “overdrive,” which often helps gut comfort too. (Sciatica.clinic articles, 2025). (sciatica.clinic)

3) Nutrition & Lifestyle Coaching Built Into Care

An integrated team can translate gut-friendly science into your reality—food swaps, stress skills, and sleep routines that fit busy schedules. The focus is on small wins that add up. (Penn State Health, 2018; Cleveland Clinic, 2022). (Penn State Health News)

4) Injury Documentation and Care Coordination

For work injuries or MVAs, you may need clear medical records, imaging reports, and functional assessments. An integrated clinic can coordinate your care and provide the documentation insurers and legal teams request, while keeping your recovery plan unified. (Jimenez Clinic Site; Scheduler). (El Paso, TX Doctor Of Chiropractic)

Clinical observation (Jimenez): Patients with spine pain and poor sleep often report IBS-like flares. When we combine adjustments or mobilization with gradual activity, breath work, and a simple plant-forward plan (plus one fermented food daily), reports of bloating and meal-related discomfort tend to drop—especially as sleep improves. (Jimenez Clinic Site). (El Paso, TX Doctor Of Chiropractic)

Sample 2-Week “Ease-In” Plan

Week 1: Foundations

  • Breakfast: Oats with yogurt or kefir, berries, and nuts.
  • Lunch: Grain bowl (quinoa or barley) + beans + mixed veggies; add a spoon of sauerkraut/kimchi.
  • Dinner: Chili or lentil curry + salad with olive oil.
  • Daily: 20–30 min walk, 5-minute breathing before bed, lights-out window set.
  • Limit: one ultra-processed snack per day, max.

Week 2: Build

  • Add beans/lentils 5 days/week.
  • Add a second fermented food for two days.
  • Replace one sweet drink with water or tea each day.
  • Add two short strength sessions (15–20 minutes).
  • Keep a simple symptom log (bloating, energy, stools, sleep).

Small steps, big difference over time. (Penn State Health, 2018). (Penn State Health News)

When to Seek Care Promptly

  • Unintended weight loss, blood in stool, fever, severe or night-time symptoms, or a history of GI surgery.
  • Persistent pain and gut complaints despite steady changes.
    Talk with your clinician; ask about testing, SIBO evaluation, and tailored treatment. (Mayo Clinic, 2024a). (Mayo Clinic)

Key Takeaways for Chiromed Readers

  • Dysbiosis is common and usually fixable with realistic habit changes.
  • A plant-forward pattern, along with live-culture foods, stress management skills, and better sleep, can steady the gut and the nervous system.
  • When injuries, pain, or SIBO are part of the picture, a coordinated chiro-medical team can blend diagnostics, hands-on care, lifestyle coaching, and documentation—so your gut and your musculoskeletal system improve together. (Cleveland Clinic, 2022; Jimenez Clinic Site). (Cleveland Clinic)

References

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

Sleep Cervical Neck Roll for Better Rest

Could making their own cervical neck roll help relieve pain and improve sleep for individuals who have neck pain after sleeping or during sleep?

Sleep Cervical Neck Roll

Neck pain can lead to sleep loss, leading to various health problems. Neck pain and everything that comes with it can limit the ability to work, drive, or sleep normally. A cervical roll may be one way to keep your neck in the optimal position while sleeping. Many with neck pain require extra support from their pillow. A cervical pillow can provide that support.

For individuals who develop neck pain, a visit to a chiropractic physical therapist can help manage symptoms. Treatments and modalities like traction may be necessary to relieve pressure on cervical nerves. (Gudavalli M. R. et al., 2015) Steps to self-manage neck pain may include performing specific neck exercises and maintaining proper posture (Hesby B. B. et al., 2019). Using the right pillow with the right support can help keep the neck in correct alignment, decrease or eliminate neck pain, and get you back to normal activities.

Neck Support During Sleep

The neck comprises seven vertebrae bones, normally forming a slight curve called lordosis. Maintaining a forward curve in the neck is important when treating neck pain, as it can help relieve pressure on spinal discs and nerves. A cervical roll, also known as a neck roll or cervical pillow, is a small pillow placed in the pillowcase that supports the neck while sleeping. The cervical roll provides the right amount of support for the neck and maintains alignment while lying down. (Gross A. R. et al., 2013)

  • Individuals can purchase a cervical roll online or at a store or pharmacy.
  • Individuals can also contact a physical therapist to help them obtain a cervical roll.

Making Your Own

Making a cervical roll is simple to do. Here’s how:

  • Using a hand towel.
  • Fold it in half.
  • Slide the towel into the pillowcase along the lower edge.
  • Be sure the towel is tucked in so it doesn’t slip out.
  • Individuals can place tape around it so it stays in the rolled shape.

The towel roll will also help support the neck when lying on one side or the other, filling in the space between the head and shoulder. Sleeping on the stomach is usually not recommended for neck pain. Exercise and postural correction training are essential components of treatment for neck pain, and finding the right sleeping posture can help quickly eliminate pain. (Harvard Publishing, 2022)

If neck pain persists, worsens, or is accompanied by arm weakness or numbness and tingling, a visit to a healthcare provider may be necessary to assess the cause. A visit to a local chiropractic physical therapist can also help. They can immediately show you how to treat neck pain.

Injury Medical Chiropractic & Functional Medicine Clinic

A cervical roll can give your neck the right support while sleeping. This can help you quickly and safely manage neck pain and return to your previous level of function. 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.

The Road To Recovery: Chiropractic Care

References

Gudavalli, M. R., Salsbury, S. A., Vining, R. D., Long, C. R., Corber, L., Patwardhan, A. G., & Goertz, C. M. (2015). Development of an attention-touch control for manual cervical distraction: a pilot randomized clinical trial for patients with neck pain. Trials, 16, 259. https://doi.org/10.1186/s13063-015-0770-6

Hesby, B. B., Hartvigsen, J., Rasmussen, H., & Kjaer, P. (2019). Electronic measures of movement impairment, repositioning, and posture in people with and without neck pain-a systematic review. Systematic reviews, 8(1), 220. https://doi.org/10.1186/s13643-019-1125-2

Gross, A. R., Kaplan, F., Huang, S., Khan, M., Santaguida, P. L., Carlesso, L. C., Macdermid, J. C., Walton, D. M., Kenardy, J., Söderlund, A., Verhagen, A., & Hartvigsen, J. (2013). Psychological Care, Patient Education, Orthotics, Ergonomics, and Prevention Strategies for Neck Pain: A Systematic Overview Update as Part of the ICON Project. The open orthopaedics journal, 7, 530–561. https://doi.org/10.2174/1874325001307010530

Harvard Health Publishing. (2022). Say “good night” to neck pain. https://www.health.harvard.edu/pain/say-good-night-to-neck-pain

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

Exercising Before Bed: Impact on Your Sleep Cycle

What type of exercise is recommended for individuals who want to exercise before bed?

Exercising Before Bed

Exercising sounds like a good way to tire the mind and body before bed. However, research shows that moderate to vigorous exercise later in the day can negatively impact sleep quality. (Alkhaldi E. H. et al., 2023)

  • To improve sleep, it is recommended that you exercise in the morning or earlier in the day, at least four hours before bed.
  • Individuals who exercise later should aim for lighter activities, such as non-strenuous walking or gentle, restorative yoga.
  • Light physical activity, like a slow walk after dinner, is OK.

Advantages

Daily exercise improves sleep quality. (Johns Hopkins Medicine, 2025) Mild exercise before bed and engaging in light activities like walking or stretching can positively affect health (Hijikata Y, Yamada S. 2011). These include:

  • Decrease muscle tension
  • Improve digestion
  • Improve blood sugar regulation
  • Relax the mind and body

Disadvantages

The nervous system naturally switches between active and calm. It is ready to work and engage in physical activities when it is active. When it is resting, sleep occurs. Activating the nervous system before bed can affect sleep, and exercising can affect body temperature, producing sleep challenges. Typically, body temperature decreases as the body prepares for sleep. Exercising before bed can increase core temperature and disrupt the process. (Szymusiak R. 2018) Moderate or vigorous physical activity close to going to sleep can: (Alkhaldi E. H. et al., 2023)

  • Make it more difficult to fall asleep
  • This leads to more waking up during the night.
  • Decrease sleep quality

Recommended Types of Exercise

Pre-bedtime activities should not be vigorous or engaging enough to make the body and mind more alert. Some exercises to calm the body and mind before bed include: (Sleep Foundation, 2023)

Restorative Yoga

  • Yoga Nidra and other low-intensity yoga can help promote sleep.
  • More intense forms of yoga, such as vinyasa/flow, should be done earlier.

Tai Chi

  • A Chinese practice that incorporates slow, gentle movements and focuses on breathing to promote peace and relaxation.

Slow Walking

  • Walking at a leisurely pace can help the body unwind and relax.

A slow heart rate and breathing indicate that the activity is calming and not stimulating.

Exercises to Avoid

Moderate to high-intensity workouts before bed that increase breathing and heart rate can disrupt sleep. Individuals who struggle to fall asleep or get restful sleep should try reducing the intensity of certain exercises or avoiding them one to two hours before bed. Examples of moderate to vigorous exercises include: (American Heart Association, 2024)

  • Gardening or heavy yard work
  • Running
  • Brisk walking
  • Cycling
  • Dancing
  • Sports activities

Working Out In The Evening

Sometimes, exercising later in the day or close to bedtime is the only time to get physical activity. If this is the case, late exercise is better than no exercise at all, but there are ways to lessen its impact on sleep, including:

  • Light physical activity, like walking, can be done up to an hour before bed.
  • Do more intense exercises at the beginning of the workout.
  • End the workout with a cooldown, like walking or stretching, to relax the mind and body.
  • Know how your workout schedule impacts your sleep, and adjust as necessary.

How Long After Working Out to Go To Sleep?

For individuals who want restful and uninterrupted sleep, experts recommend waiting one to two hours after a moderate or vigorous workout to go to bed. (Harvard Health Publishing, 2024) (Johns Hopkins Medicine, 2025)

Injury Medical Chiropractic & Functional Medicine Clinic

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.

Optimizing Your Wellness

References

Alkhaldi, E. H., Battar, S., Alsuwailem, S. I., Almutairi, K. S., Alshamari, W. K., & Alkhaldi, A. H. (2023). Effect of Nighttime Exercise on Sleep Quality Among the General Population in Riyadh, Saudi Arabia: A Cross-Sectional Study. Cureus, 15(7), e41638. https://doi.org/10.7759/cureus.41638

Johns Hopkins Medicine. (2025). Exercising for better sleep. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep

Hijikata, Y., & Yamada, S. (2011). Walking just after a meal seems to be more effective for weight loss than waiting for one hour to walk after a meal. International journal of general medicine, 4, 447–450. https://doi.org/10.2147/IJGM.S18837

Szymusiak R. (2018). Body temperature and sleep. Handbook of clinical neurology, 156, 341–351. https://doi.org/10.1016/B978-0-444-63912-7.00020-5

Sleep Foundation. (2023). Bedtime routines for adults. https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults

American Heart Association. (2024). American Heart Association recommendations for physical activity in adults and kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

Harvard Health Publishing. (2024). Does exercising at night affect sleep? https://www.health.harvard.edu/staying-healthy/does-exercising-at-night-affect-sleep

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

Weight Resistance Training and Its Impact on Sleep Quality

For individuals looking to improve sleep, could weight training be the answer to increase healthy sleep?

Weight Resistance Training

Researchers found that resistance weight training improves sleep quality, among other methods like diet and sleep hygiene practices. Resistance training may improve sleep by reducing anxiety and stress, benefiting heart health, and promoting muscle recovery. Researchers examined non-medication methods of improving sleep in younger and middle-aged adults, comparing exercise, diet, and sleep hygiene practices. The findings showed that for adults under 65, resistance training is the best non-pharmacological way to improve sleep quality. (Hirohama, K. et al., 2024) These findings reinforce that sleep and exercise lead to improved restful sleep. Resistance training is highly effective compared to aerobic exercise (running or cycling) in improving sleep quality. The research shows that resistance exercise has more profound benefits than aerobic training alone.

Resistance Training and Improved Sleep

Resistance training, also called strength training or weight training, is intended to build muscle and strength using resistance. This can include:

  • Your body weight
  • Resistance bands
  • Free weights
  • Weight-lifting machines

The mechanisms by which exercise alters sleep are unknown. However, the researchers point out that weight training may improve sleep by improving mental health issues such as anxiety and depression. (Cunningham J. E. A., & Shapiro C. M. 2018) (Carbone E. A. et al., 2023) Other research on resistance training and sleep found that resistance training helped decrease anxiety and stress. (Alley J. R. et al., 2015) Resistance training can benefit heart health as it increases blood circulation. This means the heart’s vessels don’t have to work as hard during sleep when blood pressure should naturally drop, which is known as nocturnal dipping, which is great for individuals with high blood pressure.

Another reason this training may help with sleep is its impact on the body. Previous research on resistance training and sleep suggests that since weight training stresses muscle tissue, it could signal the brain that sleep is needed to repair the damage (Iowa State University, 2022). The hormone adenosine, which helps promote sleep, is a key factor in why exercise increases adenosine levels and helps the body doze off. (Roig M. et al., 2022)

How Much Resistance Training Is Needed?

Sleep doctors advise patients to perform some form of daily movement or exercise to improve sleep. The amount of resistance training an individual needs depends on their circumstances, such as underlying conditions, injuries, fitness level, physical ability, and time.

  • General guidelines from the American Heart Association recommend strength training at least twice a week.
  • The guidelines for physical activity from the Department of Health and Human Services recommend adults do a muscle-strengthening activity at least two days each week in addition to at least 150 to 300 minutes of moderate-intensity aerobic activity.
  • The meta-analysis research found that a 55-minute resistance training session consisting of three sets of 10 to 12 exercises done three times a week positively affected sleep quality.
  • They added that higher intensity and frequency of training could have a greater effect on sleep.

In other research on exercise and sleep, study participants were grouped into resistance training, aerobic, and combination workouts – both resistance and aerobic exercise. Each group engaged in 60-minute training sessions three times a week, with the combination group doing 30 minutes of resistance training and 30 minutes of aerobic exercise each session. (Iowa State University, 2022) Resistance training increased sleep by an average of 40 minutes compared to about 23 minutes for those who did an hour of aerobic exercise. A combination of aerobic and resistance increased sleep by about 17 minutes. (American Heart Association, 2022)

Previous research on resistance training and sleep found that exercise at any time can improve sleep quality compared with no strength training. However, evening sessions tend to help individuals sleep a little better. (Alley J. R. et al., 2015) Resistance exercise may offer benefits regarding the ability to fall asleep and stay asleep for those with osteoporosis, sarcopenia, anxiety, or depression.

Strength Workouts

Resistance training that targets all the major muscle groups is the goal. The Iowa State University research had participants use 12 resistance machines to perform exercises, including: 

  • Leg presses
  • Chest presses
  • Lat pulldowns
  • Bicep curls
  • Abdominal crunches 
  • Participants performed three sets of eight to 12 reps at 50% to 80% of their one-rep max. (Iowa State University, 2022)
  • One of the studies had participants work out for 30 minutes using nine different resistance machines, completing three sets of 10 reps. (Alley J. R. et al., 2015)

However, individuals can also use dumbbells such as bicep curls or chest presses, barbells for deadlifts or back squats, resistance bands for lateral shoulder raises or leg extensions, or their body weight for movements such as chin-ups or push-ups.

Other Ways to Improve Sleep Without Meds

Other non-drug methods to improve sleep include a healthy diet, proper hydration, dietary changes, and stress management like meditation. Aerobic exercise is known to improve both sleep quantity and quality. (Kovacevic A. et al., 2018) Lifestyle behaviors outside exercise are also important for sleep. Sleep hygiene refers to having healthy sleep habits and behaviors at night. This includes optimizing pre-bedtime routines to prepare the mind and body for sleep and improving bedroom environments to ensure sleep support, meaning it is cool, dark, quiet, and free from distractions like phones. Another important method of improving sleep is listening to your body and not forcing yourself to stay up late when exhausted. Pushing the brain and body to stay up later leads to chronic sleep debt. Eating sugary and high-fat foods before bed can hinder sleep patterns. Drinking caffeine after dinner or close to bedtime can disrupt the sleep cycle, as well as alcohol consumption before bed can hurt sleep quality.

Injury Medical Chiropractic and Functional Medicine Clinic

Individuals need rest time to adjust to working out, so consult a doctor on the balance of rest and training. 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.

Weight Loss Techniques

References

Hirohama, K., Imura, T., Hori, T., Deguchi, N., Mitsutake, T., & Tanaka, R. (2024). The effects of nonpharmacological sleep hygiene on sleep quality in nonelderly individuals: A systematic review and network meta-analysis of randomized controlled trials. PloS one, 19(6), e0301616. https://doi.org/10.1371/journal.pone.0301616

Cunningham, J. E. A., & Shapiro, C. M. (2018). Cognitive Behavioural Therapy for Insomnia (CBT-I) to treat depression: A systematic review. Journal of psychosomatic research, 106, 1–12. https://doi.org/10.1016/j.jpsychores.2017.12.012

Carbone, E. A., Menculini, G., de Filippis, R., D’Angelo, M., De Fazio, P., Tortorella, A., & Steardo, L., Jr (2023). Sleep Disturbances in Generalized Anxiety Disorder: The Role of Calcium Homeostasis Imbalance. International journal of environmental research and public health, 20(5), 4431. https://doi.org/10.3390/ijerph20054431

Alley, J. R., Mazzochi, J. W., Smith, C. J., Morris, D. M., & Collier, S. R. (2015). Effects of resistance exercise timing on sleep architecture and nocturnal blood pressure. Journal of strength and conditioning research, 29(5), 1378–1385. https://doi.org/10.1519/JSC.0000000000000750

Iowa State University. (2022). Pumping iron may improve sleep more than cardio workouts. https://www.news.iastate.edu/news/2022/03/03/resistance-exercise-sleep

Roig, M., Cristini, J., Parwanta, Z., Ayotte, B., Rodrigues, L., de Las Heras, B., Nepveu, J. F., Huber, R., Carrier, J., Steib, S., Youngstedt, S. D., & Wright, D. L. (2022). Exercising the Sleepy-ing Brain: Exercise, Sleep, and Sleep Loss on Memory. Exercise and Sport Sciences Reviews, 50(1), 38–48. https://doi.org/10.1249/JES.0000000000000273

American Heart Association. (2022). Resistance exercise may improve sleep more than aerobic exercise. https://www.heart.org/en/news/2022/03/03/resistance-exercise-may-improve-sleep-more-than-aerobic-exercise#:~:text=The%20results%20are%20considered%20preliminary,at%20night%2C%22%20Brellenthin%20said.

Kovacevic, A., Mavros, Y., Heisz, J. J., & Fiatarone Singh, M. A. (2018). The effect of resistance exercise on sleep: A systematic review of randomized controlled trials. Sleep medicine reviews, 39, 52–68. https://doi.org/10.1016/j.smrv.2017.07.002

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

The Best Natural Botanicals for Better Sleep: a Detailed Overview

Can many individuals with sleep issues incorporate natural botanicals to get a good night’s sleep and reduce stress?

Why Sleep Is Important?

Often, many people are constantly on the move and trying to find ways to rest and relax; however, in today’s world, many individuals are still experiencing various sleep issues that are not fulfilling them to achieve the full 8 hours of restful sleep. How often have you experienced fatigue throughout the day due to staying up late working on a project? Do you doom scroll on your phone while lying in bed at night that you accidentally stayed up late? Or do chronic health issues keep you up at night, which makes sleep difficult? When it comes to understanding why sleep is important, many people do not realize that sleep plays a huge role in cognitive functioning, mental health, and creativity. (Charest & Grandner, 2020) When environmental factors start to impact the body over time, it can lead to the development of sleep disorders. Environmental factors like stress can affect the circadian rhythm, causing dysregulation and sleep disorders. (Agorastos & Olff, 2021) However, there is some good news: there are various natural ways to help relax the body, get the full recommended amount of sleep without medications, and even help many people stay asleep longer. We associate with certified medical providers who inform our patients of the benefits of getting the full recommended amounts of sleep to reduce the stress affecting the body. While asking important questions to our associated medical providers, we advise patients to integrate natural ways to reduce stress and sleep disorders to ensure proper sleeping habits. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

Balancing Body & Metabolism- Video

Natural Botanicals & Remedies To Promote Sleep

When it comes to incorporating healthy sleeping habits, many individuals have found natural remedies to not only stay asleep but also reduce any stressors associated with environmental factors. Many people trying to make small changes in their sleeping habits can do some of the following:

  • Find the right mattress and pillows
  • Turning off electronics an hour before bedtime
  • Have the room be in a comfortable, cool temperature

Additionally, herbal botanicals can help relax the body and ensure proper sleep. Almost all natural botanicals are found in teas and supplements at the local grocery store. Below are some botanicals that can help many individuals get quality sleep.

Valerian

As a native to Europe and Asia, valerian is a perennial flowering plant with a unique and long history in traditional medicine, as it is used as a sedative and an anxiolytic. However, it has many sleep-promoting effects. (Yeom & Cho, 2024) The unique characteristic of valerian is that it interacts with the neurotransmitter GABA, as it is used to reduce sleep onset latency and increase sleep quality. (Bruni et al., 2021) The valerian plant can be utilized in a tea or a supplement as it is given to individuals for about 2 weeks at a time for its beneficial effects to start to work.

Ashwagandha

Known as winter cherry and located in India, ashwagandha has numerous health properties that can help many people with multiple ailments. The entire plant has been marketed in many forms and is common in pills and capsules as it possesses anti-inflammatory and antioxidant properties. (Cheah et al., 2021) Additionally, ashwagandha in small dosages can help improve cognitive function and immunity and reduce cortisol levels to help relax the body. (Park et al., 2023) Sleep can come easily to the individual when the body is relaxed after taking ashwagandha.

Chamomile

A common herb that can be used in teas, oils, or extracts, chamomile has been used as a sedative, mild analgesic, and sleep medication as it induces relaxation. (“Chamomile,” 2012) In tea form, this herb can become the most relaxing drink to sip at night and make a person sleepy. At the same time, when people drink chamomile, its soothing, beneficial properties can relieve and target the receptors in their central nervous system, causing them to be stressed and anxious, thus calming them down.

Lavender

As one of the most popular herbs everyone uses, from teas to aromatherapy, lavender is a multipurpose plant with many beneficial properties that can help anyone. Lavender has two main components, linalool, and linalyl, with sedative, antinociceptive, and anti-spasmolytic effects to stimulate the parasympathetic system. (Hamzeh et al., 2020) This, in turn, can help relax the body with its calming aroma and provide beneficial results for individuals dealing with insomnia. In its essential oil form, lavender can help increase the total amount of NREM (non-rapid eye movement) and reinforce a person’s sleep ability. (Ren et al., 2025) By making small changes and incorporating these natural botanicals to provide better sleep quality, many people will notice their bodies becoming more relaxed, their minds less anxious, and finally get that full 8 hours of sleep they deserve because sleep is for everyone, not the weak.

References

Agorastos, A., & Olff, M. (2021). Sleep, circadian system and traumatic stress. Eur J Psychotraumatol, 12(1), 1956746. https://doi.org/10.1080/20008198.2021.1956746

Bruni, O., Ferini-Strambi, L., Giacomoni, E., & Pellegrino, P. (2021). Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. Nutrients, 13(2). https://doi.org/10.3390/nu13020530

Chamomile. (2012). In LiverTox: Clinical and Research Information on Drug-Induced Liver Injury. https://www.ncbi.nlm.nih.gov/pubmed/31643492

Charest, J., & Grandner, M. A. (2020). Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental Health. Sleep Med Clin, 15(1), 41-57. https://doi.org/10.1016/j.jsmc.2019.11.005

Cheah, K. L., Norhayati, M. N., Husniati Yaacob, L., & Abdul Rahman, R. (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLOS ONE, 16(9), e0257843. https://doi.org/10.1371/journal.pone.0257843

Hamzeh, S., Safari-Faramani, R., & Khatony, A. (2020). Effects of Aromatherapy with Lavender and Peppermint Essential Oils on the Sleep Quality of Cancer Patients: A Randomized Controlled Trial. Evid Based Complement Alternat Med, 2020, 7480204. https://doi.org/10.1155/2020/7480204

Park, C. W., Hong, K. B., Suh, H. J., & Ahn, Y. (2023). Sleep-promoting activity of amylase-treated Ashwagandha (Withania somnifera L. Dunal) root extract via GABA receptors. J Food Drug Anal, 31(2), 278-288. https://doi.org/10.38212/2224-6614.3456

Ren, Y. L., Chu, W. W., Yang, X. W., Xin, L., Gao, J. X., Yan, G. Z., Wang, C., Chen, Y. N., Xie, J. F., Spruyt, K., Lin, J. S., Hou, Y. P., & Shao, Y. F. (2025). Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala. J Ethnopharmacol, 337(Pt 3), 118942. https://doi.org/10.1016/j.jep.2024.118942

Yeom, J. W., & Cho, C. H. (2024). Herbal and Natural Supplements for Improving Sleep: A Literature Review. Psychiatry Investig, 21(8), 810-821. https://doi.org/10.30773/pi.2024.0121

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

Restless Leg Syndrome: The Key To Improving Sleep

Can individuals find therapeutic ways to reduce restless leg syndrome and improve their sleep quality in their beds?

What Is Restless Leg Syndrome?

Do you feel general aches or leg pain, causing you to feel restless? Do you experience fatigue throughout the day, making it difficult to fall asleep? Or do you feel uncomfortable sensations in your legs, making falling and staying asleep difficult? Many people worldwide have experienced these issues known as restless leg syndrome. Also known as Willis-Ekbom disease, restless leg syndrome is often characterized by an uncomfortable urge to move legs when a person rests for the night and can be accompanied by unpleasant sensations that cause irresistible restlessness. (Gossard et al., 2021) Restless leg syndrome (RLS) can also be primary or secondary depending on the severity of the issue affecting the individual’s legs. Since the legs allow the individual to be mobile through walking, running, and jumping, the various muscles and tendons that make up the legs can succumb to RLS. As it is a chronic movement disorder, it is common to many individuals. It is associated with abnormal, non-painful sensations that are active when a person rests and relieved when they are in motion. (Mansur et al., 2025) We associate with certified medical providers who inform our patients of how restless leg syndrome affects their legs. While asking important questions to our associated medical providers, we advise patients to incorporate ways to reduce restless leg syndrome and restore their sleep quality. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

Causes

What causes individuals to develop RLS can often be correlated with environmental factors. Additionally, since RLS can be primary or secondary, the overlapping risk profiles also play a factor. Environmental factors like stress and anxiety can cause the central nervous system to go haywire, causing the sensations to set off and become worse. When RLS is primary, the central nervous system can cause the legs to develop RLS by not getting enough dopamine, which is a neurotransmitter that regulates body movement. The RLS symptoms can worsen when there isn’t enough dopamine in the body. When RLS is secondary, it could be due to iron deficiency that the brain areas have low levels of iron being transported to the blood-brain barrier and not being imported to the neuronal cells. (Vlasie et al., 2022) This can cause numerous symptoms and affect the legs when a person is trying to get a good night’s rest.

Symptoms

Some of the symptoms associated with RLS can affect the circadian rhythm, which can cause the central nervous system to sensitize and hyperarousal, leading to sensory disturbances and frequent awakening periods. (Tang et al., 2023) Other symptoms include:

  • Crawling/ Itching sensations
  • Fatigue
  • Mood changes
  • Difficulty concentrating
  • Sleep disruptions

Peripheral Neuropathy & Chiropractic Care-Video

Ways To Reduce Restless Leg Syndrome

When it comes to reducing restless leg syndrome, many people can find ways to minimize the comorbidities associated with RLS. Many people can sleep with the right mattress and pillows that can help provide them with a restful night. Others may try exercising or meditation to reduce the everyday stress that is affecting them. These small changes can help many people develop healthy sleeping habits that improve sleep quality and incorporate a proper sleeping routine. (Taximaimaiti et al., 2021)

Vitamins & Supplements

Incorporating iron supplements to reduce the effects of restless leg syndrome by replenishing the neurons and cells in the central nervous system. (Elstrott et al., 2020) Combined with magnesium, this can help lower the intensity of the RLS symptoms and even improve sleep quality. (Jadidi et al., 2022) Ask the doctor which iron supplement the body is low on before buying.

Massage

Incorporating massages as part of a routine to reduce restless leg syndrome can benefit the body. Massage therapists can work on the muscles in the lower extremities to manipulate the soft tissues while strengthening the immune system. Massages like reflexology, Swedish, and deep tissue can help reduce stress and anxiety, relieve leg fatigue, improve blood circulation, and reduce sleep disturbances. (Ghanbari et al., 2022)

Conclusion

Incorporating these various techniques and remedies to reduce restless leg syndrome can improve the body and increase sleep quality. Making small changes to these everyday stressors can reduce the chances of restless leg syndrome returning.

References

Elstrott, B., Khan, L., Olson, S., Raghunathan, V., DeLoughery, T., & Shatzel, J. J. (2020). The role of iron repletion in adult iron deficiency anemia and other diseases. Eur J Haematol, 104(3), 153-161. https://doi.org/10.1111/ejh.13345

Ghanbari, A., Shahrbabaki, P. M., Dehghan, M., Mardanparvar, H., Abadi, E. K. D., Emami, A., & Sarikhani-Khorrami, E. (2022). Comparison of the Effect of Reflexology and Swedish Massage on Restless Legs Syndrome and Sleep Quality in Patients Undergoing Hemodialysis: a Randomized Clinical Trial. Int J Ther Massage Bodywork, 15(2), 1-13. https://doi.org/10.3822/ijtmb.v15i2.705

Gossard, T. R., Trotti, L. M., Videnovic, A., & St Louis, E. K. (2021). Restless Legs Syndrome: Contemporary Diagnosis and Treatment. Neurotherapeutics, 18(1), 140-155. https://doi.org/10.1007/s13311-021-01019-4

Jadidi, A., Rezaei Ashtiani, A., Khanmohamadi Hezaveh, A., & Aghaepour, S. M. (2022). Therapeutic effects of magnesium and vitamin B6 in alleviating the symptoms of restless legs syndrome: a randomized controlled clinical trial. BMC Complement Med Ther, 23(1), 1. https://doi.org/10.1186/s12906-022-03814-8

Mansur, A., Castillo, P. R., Rocha Cabrero, F., & Bokhari, S. R. A. (2025). Restless Legs Syndrome. In StatPearls. https://www.ncbi.nlm.nih.gov/pubmed/28613628

Tang, M., Sun, Q., Zhang, Y., Li, H., Wang, D., Wang, Y., & Wang, Z. (2023). Circadian rhythm in restless legs syndrome. Front Neurol, 14, 1105463. https://doi.org/10.3389/fneur.2023.1105463

Taximaimaiti, R., Luo, X., & Wang, X. P. (2021). Pharmacological and Non-pharmacological Treatments of Sleep Disorders in Parkinson’s Disease. Curr Neuropharmacol, 19(12), 2233-2249. https://doi.org/10.2174/1570159X19666210517115706

Vlasie, A., Trifu, S. C., Lupuleac, C., Kohn, B., & Cristea, M. B. (2022). Restless legs syndrome: An overview of pathophysiology, comorbidities and therapeutic approaches (Review). Exp Ther Med, 23(2), 185. https://doi.org/10.3892/etm.2021.11108

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

Chamomile Manzanilla Tea: A Natural Remedy for Health Issues

For individuals looking to improve their gut and overall health, can drinking chamomile manzanilla tea help?

Chamomile Manzanilla Tea

Chamomile (Manzanilla is Spanish for chamomile) is a herb that belongs to the Asteraceae family. Chamomile tea is made from the dried flowers of the chamomile plant steeped in hot water and is used as a natural remedy for various health issues. The tea can calm upset stomach, relieve anxiety, improve sleep, and reduce muscle spasms or flatulence. (Srivastava J. K., Shankar E., & Gupta S. 2010) It is caffeine-free and often drunk before bed because it can calm the brain and help with sleep. It also contains natural plant compounds that promote antioxidant activity, which may help reduce the risk of certain diseases. The nutrients it contains, vitamins A and B, magnesium, manganese, potassium, calcium, iron, copper, and zinc, can help manage diabetes, menstrual pain, and sleep problems.

Types

There are two kinds of chamomile: German, also known as wild or Hungarian chamomile and Roman chamomile. Each type is believed to provide various benefits.

German Chamomile

  • This type is believed to provide help with a wide range of conditions, including travel sickness, flatulence, diarrhea, ADHD, stomach upset, restlessness, and insomnia.
  • It is sometimes also used in cosmetics and soaps.

Roman Chamomile

  • This type may relieve heartburn, loss of appetite, menstrual discomfort, and other conditions.
  • Roman chamomile is also used as a fragrance in perfumes and tobacco products.

The tea can be made with either type. However, many medical sources that report the health benefits of manzanilla tea focus on German chamomile. (Srivastava J. K., Shankar E., & Gupta S. 2010)

Preparation

Chamomile Manzanilla tea is sold in tea bags and loose-leaf varieties. It is prepared like most traditional teas.

  1. Place a tea bag or infuser containing about one tablespoon of loose tea leaves in a teacup. Or place loose tea leaves at the bottom of a cup.
  2. Heat water to 194-205 F.
  3. Bring water to a boil and let it sit for a minute to reduce the temperature slightly.
  4. Pour water over the tea bag, infuser, or tea leaves.
  5. Let the tea leaves steep for as long as desired, up to four or five minutes.
  6. Remove the tea bag or infuser or strain loose leaves from the cup before drinking.
  7. Optional: add a small amount of milk, honey, or sugar to sweeten the drink.

Benefits

  • Chamomile tea is believed to have calming properties, and individuals consume the beverage in times of stress to reduce anxiety or before bed to induce sleep. (Srivastava J. K., Shankar E., & Gupta S. 2010)
  • A study in the Journal of Advanced Nursing found that drinking chamomile tea helped postpartum women alleviate depression and sleep better. (Chang S. M. & Chen C. H. 2016)
  • Other reports say that chamomile helps to relieve gastrointestinal conditions such as upset stomach, gas, and diarrhea. However, the National Institutes of Health National Center for Complementary and Integrative Health explains that insufficient research has been conducted to ensure these health benefits are certain. (National Center for Complementary and Integrative Health, 2024)

Side Effects

Individuals allergic to ragweed, chrysanthemums, marigolds, or daisies may experience an allergic reaction to chamomile manzanilla tea. They should also avoid drinking the tea if they are on warfarin or any blood thinners or if they are taking a sedative. Chamomile may increase the risk of side effects if taking cyclosporine or cytochrome P450 substrate meds. (Colombo D., Lunardon L., & Bellia G. 2014) If unsure if drinking chamomile manzanilla tea may interfere with medication, speak to a healthcare provider.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic 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, chiropractic adjustments, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.

From Inflammation to Healing

References

Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with bright future. Molecular medicine reports, 3(6), 895–901. https://doi.org/10.3892/mmr.2010.377

Chang, S. M., & Chen, C. H. (2016). Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. Journal of advanced nursing, 72(2), 306–315. https://doi.org/10.1111/jan.12836

National Center for Complementary and Integrative Health. (2024). Chamomile. Retrieved from https://www.nccih.nih.gov/health/chamomile

Colombo, D., Lunardon, L., & Bellia, G. (2014). Cyclosporine and herbal supplement interactions. Journal of toxicology, 2014, 145325. https://doi.org/10.1155/2014/145325

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

The Role of Melatonin in Enhancing Sleep

Can melatonin help many individuals dealing with sleep issues and help them stay asleep longer and feel refreshed in the morning?

What Is Melatonin?

How often do you have trouble sleeping at night? Do you constantly toss and turn at night, which makes you stay awake even longer? Or do you feel continually stressed, and you feel more tired than before, and that is affecting your routine? Many people can fall asleep instantly when it comes to getting a good night’s sleep. However, when environmental factors like stress and insomnia start to affect the body, while causing many people to deal with restless sleep and symptoms of fatigue that affect their routine. Hence, why are many people taking a supplement known as melatonin to get a full night’s sleep? But what is melatonin, and how can it help improve sleep quality? Located and secreted in the pineal gland, melatonin is a hormone primarily synthesized to regulate the body’s sleep and wake cycle. (Savage et al., 2024) This hormone helps many people fall asleep, stay asleep, and wake up refreshed. At the same time, it is an antioxidant that dampens chronic inflammation and helps with the immune system. We associate with certified medical providers who inform our patients of the effects of melatonin as a supplement to reduce overlapping risk profiles affecting sleep quality. While asking important questions to our associated medical providers, we advise patients to incorporate various techniques to stay asleep longer and utilize melatonin when needed. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

Its Benefits

Melatonin is a hormone that is produced from the body’s pineal gland, and it can naturally command the circannual rhythm as its synthesis and exert its effect on the body’s biological rhythm and sleep initiation. (Boutin et al., 2023) There are many benefits that melatonin provides as it can:

  • Lengthen total sleep time
  • Reduce seasonal depression
  • Increase human growth hormone levels
  • Help with eye health
  • Treat GERD

However, many people have noticed that melatonin has hypnotic “effects” that are exerted through thermoregulatory mechanisms. Melatonin helps the body lower its core temperature, reduce arousal, and increase sleep propensity (Dawson & Encel, 1993). This allows many people dealing with sleep disorders to have a good night’s rest and feel better when waking up.  

Eating Right To Feel Better- Video

How Melatonin Improves Sleep

When it comes to melatonin and improving sleep quality, many people with sleep disorders like insomnia, CRSD (Circadian Rhythm Sleep Disorder, and DSPD (Delayed Sleep Phase Disorder) use melatonin in pill and gummy form to administer the beneficial properties of improving sleep initiation and maintenance. (Cruz-Sanabria et al., 2023) At the same time, melatonin, especially exogenous melatonin, can be prescribed by a doctor or taken as a supplement in pill, tablet, or gummy form and has been the most frequently requested as a non-prescription sleep pain to promote total sleep time. (Costello et al., 2014) However, even though melatonin is used as a dietary supplement, it has to be regulated to what dosage the individual takes to reduce adverse effects. (Tuft et al., 2023) This is because taking too much melatonin can lead to the development of chronic conditions. If a person is taking medication, it can cause overlapping risk profiles for the individuals. Luckily, when it comes to reducing sleep disorders, taking melatonin for at least 30 minutes to an hour before bed can allow the body to relax and help kickstart the sleep-wake cycle for individuals to get that full night’s rest they deserve.

References

Boutin, J. A., Kennaway, D. J., & Jockers, R. (2023). Melatonin: Facts, Extrapolations and Clinical Trials. Biomolecules, 13(6). https://doi.org/10.3390/biom13060943

Costello, R. B., Lentino, C. V., Boyd, C. C., O’Connell, M. L., Crawford, C. C., Sprengel, M. L., & Deuster, P. A. (2014). The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutr J, 13, 106. https://doi.org/10.1186/1475-2891-13-106

Cruz-Sanabria, F., Carmassi, C., Bruno, S., Bazzani, A., Carli, M., Scarselli, M., & Faraguna, U. (2023). Melatonin as a Chronobiotic with Sleep-promoting Properties. Curr Neuropharmacol, 21(4), 951-987. https://doi.org/10.2174/1570159X20666220217152617

Dawson, D., & Encel, N. (1993). Melatonin and sleep in humans. Journal of Pineal Research, 15(1), 1-12. https://doi.org/10.1111/j.1600-079x.1993.tb00503.x

Savage, R. A., Zafar, N., Yohannan, S., & Miller, J. M. M. (2024). Melatonin. In StatPearls. https://www.ncbi.nlm.nih.gov/pubmed/30521244

Tuft, C., Matar, E., Menczel Schrire, Z., Grunstein, R. R., Yee, B. J., & Hoyos, C. M. (2023). Current Insights into the Risks of Using Melatonin as a Treatment for Sleep Disorders in Older Adults. Clin Interv Aging, 18, 49-59. https://doi.org/10.2147/CIA.S361519

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

Sleep Easy: Choosing The Right Pillow For Neck Pain

Can choosing the right pillow help many individuals with neck pain get a full night’s sleep and reduce pain-like symptoms?

The Effects Of Neck Pain

How often do you feel stiffness in your neck and shoulders after being hunched for an extended period? Does it hurt when turning your neck from side to side? Or have you been suffering from constant headaches or migraines that are making you have a hard time falling asleep? As the second most common musculoskeletal condition, neck pain is a multifactorial disease developed through various risk factors that can impact a person. (Kazeminasab et al., 2022) The multiple muscles surrounding the neck are constantly overstretched and tight, which can cause pain and discomfort to the upper extremities due to environmental factors. Some environmental factors can range from improper posture to injuries that can affect the neck. When many people are experiencing neck pain associated with environmental factors, it can cause considerable personal pain and discomfort, disability, impaired quality of life, and, for adults, loss of time from work. (Ben Ayed et al., 2019) At the same time, when people experience neck pain, they can develop disruptive sleeping habits. We associate with certified medical providers who inform our patients of the effects of neck pain and how it can disrupt their sleeping habits. While asking important questions to our associated medical providers, we advise patients to incorporate various techniques to reduce neck pain and find ways to stay asleep longer. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

How Neck Pain Disrupts Sleep

Now, many people wonder how neck pain is associated with sleep. Environmental stressors like chronic stress from the workplace or natural disasters can cause a person to have tense neck muscles and can increase sleep disturbances. (Yabe et al., 2022) When environmental stressors impact the body, the musculoskeletal system becomes tight and tense in different body areas. In the neck, the muscles that surround the cervical can become tense and develop trigger points in muscle tissue, causing referred pain and discomfort. When neck pain causes disruptive sleep problems, it can cause impairment to the multifunctional protective role of sleep via physiological homeostasis and restoration. (Van Looveren et al., 2021) At the same time, some of the pain-like symptoms that can be increased with neck pain associated with disruptive sleep include: (Chin et al., 2021)

  • Soreness
  • Pain
  • Numbness
  • Difficulty in movement

However, there are ways to reduce the effects of neck pain and get a full night’s sleep, starting with the bedroom.

Low Back & Neck Pain Rehabilitation-Video

Choosing The Right Pillow For Neck Pain

 Now, when it comes to getting a full night’s sleep, it is important to find the right mattress to stay asleep as well as feel refreshed. However, as important as it is to sleep in the right mattress when dealing with neck pain, finding the right pillow can do wonders for the neck and help people get enough sleep. When it comes to finding the right pillow, the individual needs to find a pillow with an appropriate height that can provide adequate support for the head and neck to reduce cervical spinal stress and relax the surrounding neck and shoulder muscles. (Lei et al., 2021) This is because when it comes to quality sleep, many people prefer sleeping positions, pillows, and mattresses aimed at comfort. Many pillows have a variety of materials that can help aid in comfort and help reduce neck pain. Some of the types of pillows include:

  • Memory foam
  • Polyfilled pillows
  • Down Pillow
  • Latex
  • Combo style

Finding the right pillow for neck pain allows the individual to have their neck fully supported while having the pillow in a lateral position to reduce neck fatigue and improve sleep quality (Son et al., 2020). By doing so, many people can finally get a good night’s sleep and wake up feeling better. By choosing the right pillow, many people will begin to be more mindful of their bodies and make small changes to their routine while getting the sleep they deserve.

References

Ben Ayed, H., Yaich, S., Trigui, M., Ben Hmida, M., Ben Jemaa, M., Ammar, A., Jedidi, J., Karray, R., Feki, H., Mejdoub, Y., Kassis, M., & Damak, J. (2019). Prevalence, Risk Factors and Outcomes of Neck, Shoulders and Low-Back Pain in Secondary-School Children. J Res Health Sci, 19(1), e00440. https://www.ncbi.nlm.nih.gov/pubmed/31133629

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6941626/pdf/jrhs-19-e00440.pdf

Chin, W. S., Chen, Y. C., Lin, T. T., Guo, Y. L., & Shiao, J. S. C. (2021). Short sleep and chronic neck and shoulder discomfort in nurses. J Occup Health, 63(1), e12236. https://doi.org/10.1002/1348-9585.12236

Kazeminasab, S., Nejadghaderi, S. A., Amiri, P., Pourfathi, H., Araj-Khodaei, M., Sullman, M. J. M., Kolahi, A. A., & Safiri, S. (2022). Neck pain: global epidemiology, trends and risk factors. BMC Musculoskelet Disord, 23(1), 26. https://doi.org/10.1186/s12891-021-04957-4

Lei, J. X., Yang, P. F., Yang, A. L., Gong, Y. F., Shang, P., & Yuan, X. C. (2021). Ergonomic Consideration in Pillow Height Determinants and Evaluation. Healthcare (Basel), 9(10). https://doi.org/10.3390/healthcare9101333

Son, J., Jung, S., Song, H., Kim, J., Bang, S., & Bahn, S. (2020). A Survey of Koreans on Sleep Habits and Sleeping Symptoms Relating to Pillow Comfort and Support. Int J Environ Res Public Health, 17(1). https://doi.org/10.3390/ijerph17010302

Van Looveren, E., Bilterys, T., Munneke, W., Cagnie, B., Ickmans, K., Mairesse, O., Malfliet, A., De Baets, L., Nijs, J., Goubert, D., Danneels, L., Moens, M., & Meeus, M. (2021). The Association between Sleep and Chronic Spinal Pain: A Systematic Review from the Last Decade. J Clin Med, 10(17). https://doi.org/10.3390/jcm10173836

Yabe, Y., Hagiwara, Y., Sekiguchi, T., Sugawara, Y., Tsuchiya, M., Yoshida, S., & Tsuji, I. (2022). Sleep disturbance is associated with neck pain: a 3-year longitudinal study after the Great East Japan Earthquake. BMC Musculoskelet Disord, 23(1), 459. https://doi.org/10.1186/s12891-022-05410-w

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