NUTRITION COACHING

2 minute read

Unlocking Your Best Self: The Power of Nutritional Coaching

Do you ever find yourself struggling with musculoskeletal pain that just won't go away, despite seeking help from a movement specialist? While chiropractic adjustments and rehab exercises play a huge role in musculoskeletal pain, it's essential to recognize that the foundations of nutrition, sleep, and stress management play a crucial role in how we feel and experience physical discomfort. Enter nutritional coaching – a holistic approach to achieving optimal health and well-being.

The Nutritional Connection to Musculoskeletal Pain

You may be wondering, "What does nutrition have to do with my back pain or joint discomfort?" Well, the answer is more than you might think. Nutrition, sleep and stress all directly affect the cellular components and building blocks of nerve, muscle, tendon, ligament, and joint tissue.What you eat directly affects your body's inflammation levels, energy levels, and overall health. Poor dietary choices can exacerbate pain, hinder recovery, and leave you feeling less than your best.

Consistency and Habit Formation

One of the benefits of nutritional coaching is its ability to help you establish and maintain healthy eating habits. It's all about consistency. By working with a nutritional coach, you can create a personalized plan tailored to your unique needs and goals. They provide the guidance, support, and accountability you need to make lasting changes.

Enjoying the Journey to Health

Embarking on a journey toward better health doesn't have to be a daunting task. Nutritional coaching reframes the way you view your health goals. Instead of focusing solely on the end result, it encourages you to enjoy the process. Building a healthier relationship with food can be a rewarding and empowering experience. It's not about restriction; it's about nourishment.

The Holistic Approach

When nutrition, sleep, and stress management align, you'll find that your musculoskeletal pain may become more manageable and respond more the the suggested physical care. Nutritional coaching is just one piece of the puzzle, but it's a vital one that complements chiropractic care. Together, they can help you lead a life free from persistent pain.

In conclusion, if you're seeking a holistic approach to well-being and want to address musculoskeletal pain from all angles, consider incorporating nutritional coaching into your health journey. It's a powerful tool for consistency, habit formation, and embracing the path to your best self.

We suggest connecting with two great nutrition coaching experts right here in Nashville, TN.

Juan Soto, Protos Nutrition Coaching

Jacquie Smith, Little Adapts By Jax

BFR TRAINING

2 minute read

A smart tool to assist your muscle recovery and sports performance goals

What is Blood Flow Restriction (BFR)?

During BFR sessions for post-op knee training, you'll wear special cuffs on your upper leg. These cuffs are inflated to create mild pressure, which slightly restricts blood flow, creating a controlled restriction without cutting off circulation entirely. . You'll then perform simple exercises like leg lifts or knee extensions with allowing less load than some other programming demands.

How Does BFR Help After Knee Surgery?

Think of BFR as a smart way to assist your muscles in recovering:

1. Strengthening Muscles: For post-op knee surgery, BFR encourages your knee muscles to work harder during exercises without the need for heavy weights. This helps them get stronger faster.

2. Accelerating Recovery: After surgery, your muscles need all the help they can get to heal. BFR jumpstarts this process, making your recovery quicker and more effective.

3. Protecting Your Joints: BFR is gentle on your joints. It allows you to build muscle without straining your knee, which is crucial during post-op recovery.

Is BFR Safe After Knee Surgery?

Yes, BFR is generally safe for post-op knee patients. However, before any BFR session, our providers will engage in a thorough history and assessment to determine best recommendations for BFR applications.

Starting BFR:

• Our providers will guide you in calibrating the BFR cuffs, selecting appropriate exercises and progressions.

• Sessions typically last 30 minutes.

• For best results, BFR can be completed 2-3 times a week, but you can discuss the frequency with your practitioner.

• Call our office to schedule your first session!

Managing Lumbar Disc Herniation without Surgery: Your Comprehensive Guide

 

Having a lumbar disc herniation can be challenging, but there are effective non-surgical treatment options available. In fact, 97% of disc herniations can be treated successfully without surgery.1  In this comprehensive guide, we will explore how chiropractic care and other non-invasive methods can help manage this condition and improve your quality of life. 

What Is It? 

To grasp the importance of non-surgical treatments, let's first understand what a lumbar disc herniation is. This condition occurs when the annular fibers in the lumbar spine are disrupted, causing the displacement of the disc's nucleus. Factors such as age, injury, and degenerative changes contribute to the development of herniated discs. While they can affect individuals of any age, they are more prevalent in the middle-aged population. The most common age range of disc herniations is 25-45 years old.2  Approximately 35-45% of adults will experience a lumbar disc herniation at some point in their lifetime and the condition is more common in men.3  So, remember you are not alone in this process.   

Symptoms

Lumbar disc herniations can manifest through various symptoms. These include persistent back pain, leg pain (commonly known as sciatica), numbness, and weakness in the affected areas. It's crucial to be aware of specific red flags that indicate a more severe condition, such as loss of bowel/bladder control or progressive weakness, which require immediate medical attention. 

How Can it be Managed? 

Chiropractic care plays a vital role in the non-surgical management of lumbar disc herniations. Chiropractors utilize various examination techniques to assess and diagnose the condition accurately. Diagnostic imaging is often not required initially, but can be utilized if symptoms are not improving. Treatment may include chiropractic adjustments and spinal manipulations to relieve pain, restore spinal function, and promote healing. Additionally, therapies like soft tissue mobilization and therapeutic exercises can provide further benefits. Exercises may seem daunting at first, but play a crucial role in the management of this condition.  

Other Non-Surgical Options 

Other treatment approaches include The McKenzie Method.  This is a widely recognized protocol used in managing disc-related conditions. It involves a systematic assessment process to identify a patient's directional preference and tailor exercises accordingly. By targeting specific movements and postures, the McKenzie Method can help reduce pain and improve function for individuals with lumbar disc herniation. 

In addition to traditional chiropractic care, there are various non-surgical treatment options available. Physical therapy, acupuncture, and dry needling are among the modalities that can effectively reduce pain, inflammation, and promote healing. These therapies, when combined with a comprehensive treatment plan, can provide significant relief and improve overall well-being.

Will It Heal On Its Own?

One common question is whether a herniated disc can heal on its own. The answer lies in the natural healing process. While some mild herniations can resolve, the timeline of recovery depends on various factors. Disc herniations do heal, and are unlikely the cause of your pain if the injury happened years ago.  Adopting healthy physical and mental habits, while also engaging in prescribed exercises can support the healing process and prevent further complications. Another common question is how long it takes to see improvements. Over 85% of patients with acute disc herniations will experience relief of symptoms within 6 to 12 weeks. This is another reason why early diagnostic imaging is not required since it would not change the treatment.4

Conclusion

Early diagnosis and intervention are crucial in managing lumbar disc herniations effectively. Seeking non-surgical treatments as soon as symptoms arise can prevent the condition from worsening and reduce the need for invasive procedures. To minimize the risk of developing a lumbar disc herniation, it is important to maintain a healthy weight, engage in regular exercise, and practice proper lifting techniques. 

 Are you experiencing persistent back pain or leg pain?  Schedule an appointment with our experienced providers and explore treatment options that can bring you relief and improve your quality of life. We will tailor a comprehensive treatment plan to address your specific needs, and help you take control of your back pain.  Click here to schedule an appointment! 

Reference:  

1. Lilly, D. T., Davison, M. A., Eldridge, C. M., Singh, R., Montgomery, E. Y., Bagley, C., & Adogwa, O. (2021). An Assessment of Nonoperative Management Strategies in a Herniated Lumbar Disc Population: Successes Versus Failures. Global spine journal, 11(7), 1054–1063. https://doi.org/10.1177/2192568220936217

2. Vizniak, N. (2020). Orthopedic Conditions. Professional Health Systems Inc.

3. Nachemson AL. Prevention of chronic back pain. The orthopedic challenge for the 80's. Bulletin of the Hospital for Joint Diseases Orthopaedic Institute. 1984;44(1)

4. Al Qaraghli MI, De Jesus O. Lumbar Disc Herniation. [Updated 2023 Feb 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560878/

Rethinking Hydration: Water Alone Isn't Enough!

Hydration is commonly misunderstood, with many people under the impression that drinking more water is always better. Take for example, the widely accepted 8×8 rule (8 glasses of 8 ounces of water per day) which lacks scientific evidence and was held onto for the ease of memorizing and prescribing. This misconception has led to over-hydration and the neglect of electrolytes, resulting in conditions like exercise-associated hyponatremia. Understanding the role of electrolytes is crucial for optimal hydration and helping you form your why as to the importance of consuming them.

The Importance of Electrolytes:

Hydration involves two essential components: water and electrolytes. While our body's thirst mechanism helps regulate water intake (very accurately, actually!) we must consciously ensure sufficient electrolyte consumption. Electrolytes, especially sodium, play a vital role in fluid balance and overall hydration. Sodium regulates fluid outside cells, while potassium maintains fluid balance inside cells.

Why Fluid Balance Matters:

Fluid balance is crucial for various bodily functions, including blood circulation, skin moisture, and toxin elimination through sweat, urine, and feces. Electrolytes, along with water, are fundamental in maintaining fluid balance. Drinking excessive water without adequate electrolytes or consuming too few electrolytes can lead to imbalances and even electrolyte deficiency, despite normal blood levels.

Benefits of Proper Hydration:

1. Increased Energy: Sodium deficiency often leads to low energy levels, especially in athletes and low-carb dieters. Addressing electrolyte imbalances can boost energy and overall performance.

2. Improved Brain Function: Sodium and potassium conduct electrical signals between brain cells, supporting optimal brain function. Proper fluid balance, aided by electrolyte consumption, is crucial for brain health.

3. Reduced Muscle Cramps: Electrolyte deficiency, rather than dehydration, is often responsible for muscle cramps. Adequate sodium and magnesium intake can help prevent cramping.

4. Headache Relief: Dehydration and electrolyte imbalances can contribute to headaches, particularly in individuals following low-carb diets. Replenishing electrolytes can alleviate these symptoms.

5. Enhanced Athletic Performance: Replacing both water and sodium lost through sweat is crucial for endurance athletes, as insufficient electrolytes can lead to medical complications especially during endurance based athletics. 

6. Support for Fasting and Keto Diets: Low insulin levels during fasting or ketogenic diets increase fluid and electrolyte excretion. Proper electrolyte intake helps alleviate symptoms such as headaches, low energy, and cramps.

7. Healthy Blood Pressure: Potassium intake is associated with lower blood pressure levels, while sodium restriction may not necessarily lower blood pressure.

8. Smooth Digestion: Adequate hydration is essential for maintaining proper digestive function, magnesium can even help alleviate constipation.

9. Improved Skin Health: Hydration status affects skin health, and adequate water intake and retention helps prevent dry skin and cracked lips.

10. Better Sleep: Magnesium supplementation promotes better sleep quality, while sodium restriction can negatively impact sleep patterns.

How to Stay Hydrated:

While our body signals thirst for water, it lacks a similar mechanism for electrolyte intake. It's recommended to consume 4–6 grams of sodium, 3.5–5 grams of potassium, 400–600 mg of magnesium, and 1 gram of calcium daily. Sodium deficiency is common, and individuals with high sweat rates or specific dietary patterns may require higher sodium intake. Adjusting electrolyte consumption based on personal factors such as energy levels, muscle cramps, and sleep quality is crucial for optimal hydration.

Hydration is not just about water; it's about how your body uses and maintains proper fluid balance to improve its overall functionality. Understanding the importance of electrolyte balance can lead to better overall health and performance. By prioritizing proper hydration with adequate water and electrolyte intake, individuals can experience increased energy, improved brain function, reduced muscle cramps, headache relief, better athletic performance, and various other benefits.

Our office is a proud provider of LMNT - they have a wide variety of flavors and supply top quality electrolytes in easy to transport packets. If you’ve never had one, this summer is the perfect time for you to feel the difference of being hydrated, especially if you plan on spending time while being active in the Nashville heat! Questions? Reach out to us and we’d be happy to help.

3 Benefits of a Functional Range Assessment (FRA)

What is an FRA?

The Functional Range Assessment (FRA) is a system that provides objective measures of an athlete’s movement capacity for each and every joint articulation.

Concise programming can be designed based on FRA measurements to reach specific goals for an athlete’s performance.

3 ways Functional Range Assessment can assist you:

1. Heightened Awareness - Most athletes are hyper-aware of the way their body feels and where it is limited. The FRA assist in identifying areas that may be lacking in dexterity and proprioception and provides a clear plan to improve them. A great example is the big toe. Can you move just your big toe on both feet without using any other toes or altering your ankle position? Tougher than you think!

2. Reprioritizing - FRA highlights the need for sufficient joint capsule space and the ability to rotate our joints - even our knees! Are your training priorities optimal for controlled joint movement? Do you account for your joint’s fundamental need to rotate with control and power?

3. More Data - These days a lot of us are collecting data on our Whoop, Oura, Apple Watch etc. Data is a powerful tool especially when it guides how you move forward. You can not manage, if you do not measure. Measurements allow for objective non-biased metrics for us to check back against. Lacking internal rotation of your right shoulder? Let’s measure it and see how much more rotation you have in 4 weeks. Clear-cut and defined - to compare the results of all your hard work. 

“As a professional athlete, my body is my job…The (FR) assessment gives me a specific baseline that I plan to use before, during and after my season to see what deficiencies I may have. That way I always stay progressing and improving - overall a great experience.”

- Tre T.

FUNCTIONAL RANGE ASSESSMENT

Call to book an FRA session with Ronnie Grant, LMT at Nashville Chiropractic + Sports Therapy