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Supplements for Muscular Health

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Maintaining lean body mass is especially important as we age. Over time, muscle mass declines, which increases the risk of muscle weakness and mobility, and balance issues. Combining regular physical activity with a healthy diet and, when necessary, supplementing with certain nutrients may help build and preserve muscle mass and muscular health.

The following are some of the top ingredients recommended on Fullscript for muscular health.

Whey protein

Whey protein powder is an efficiently absorbed source of protein derived from dairy that is popular among individuals seeking to gain or maintain lean body mass. When combined with resistance exercise, whey protein supplementation activates mTOR, a signaling protein involved in muscle synthesis (building). Several studies have found that whey protein supplementation following intense exercise may help improve muscle function and recovery, reduce exercise-induced muscle damage, and increase protein balance in the body. 

 Additionally, whey protein supplementation may improve muscle mass index, handgrip strength, gait speed, and other biomarkers of sarcopenia, a condition characterized by a significant decline in muscle mass and function that affects approximately 10% of adults over the age of 60.

Find whey protein-containing supplements on Fullscript

Magnesium

Magnesium is an essential mineral used in numerous reactions in the body, such as muscle contraction and protein synthesis. Dietary sources of magnesium include pumpkin seeds, almonds, spinach, beans, and legumes.

The list below outlines the established recommended dietary allowance (RDA) for daily intake of magnesium based on age:

  • Infants 0-6 months: 30 mg
  • Infants 7-12 months: 75 mg
  • Children 1-3 years: 80 mg
  • Children 4-8 years: 130 mg
  • Adolescents 9-13 years: 240 mg
  • Adolescents 14-18 years (male): 410 mg
  • Adolescents 14-18 years (female): 360 mg
  • Adults 19-30 years (male): 400 mg
  • Adults 19-30 years (female): 310 mg
  • Adults  31+ years (male): 420 mg
  • Adults 31+ years (female): 320 mg

Studies indicate that maintaining and consuming adequate levels of magnesium through diet and supplementation can promote healthy muscle function. Magnesium deficiency, although uncommon, can lead to uncomfortable muscle cramps. Studies indicate that magnesium supplementation may provide muscle pain relief and has been shown to reduce the occurrence of nocturnal leg cramps. 

Find magnesium-containing supplements on Fullscript

Curcumin

Best known for its anti-inflammatory properties, curcumin is a plant chemical derived from the root of the turmeric plant (Curcuma longa), a species of the ginger family. 

One study found that curcumin reduces muscle damage, minimizes the perception of muscle pain, and increases muscle performance when administered before, during, and up to 72 hours after exercise.

Certain formulations of curcumin have poor bioavailability, meaning that it is poorly absorbed by the body. However, simultaneously consuming the compound piperine from black pepper has been shown to increase the bioavailability of curcumin by 2,000%. Additionally, certain formulations of curcumin, such as BCM-95® and Longvida®, have improved bioavailability. 

Find curcumin-containing supplements on Fullscript

BCAAs

Branched-chain amino acids (BCAAs) are essential amino acids (i.e., leucine, valine, isoleucine) that are used as substrates for protein synthesis and energy production. BCAA intake has been shown to alleviate muscle cramps and soreness and may be especially beneficial when taken before and after exercise. One study indicated that BCAAs reduced breakdown and enhanced muscle-protein synthesis.

Find BCAA-containing supplements on Fullscript

Ashwagandha (Withania somnifera)

Withania somnifera (commonly known as ashwagandha) is a plant best known for its anti-inflammatory properties. Research has shown that using ashwagandha in combination with a strength training program may increase muscle size and strength, particularly in males. A study of 57 men demonstrated that twice-daily supplementation of ashwagandha for an eight-week period yielded a greater increase in muscle strength and muscle size compared to a placebo.

Find ashwagandha-containing supplements on Fullscript

More information can be found at Project Chiro Fullscript Account – Fullscript

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chiropractors in O Fallon MO

What Does a Chiropractor Do?

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Project Chiro Chiropractic Chiropractor Health and Wellness

September 21, 2020

By Dr. Chris Weilandich, DC, LAT

A lot of times when people learn that I am a chiropractor they immediately jump to “Oh, so you crack backs.” While that may be true, many chiropractors offer much more than that. Chiropractors are more than pain management doctors or the person you see when you want your back cracked. Chiropractors are also primary care physicians. As such, chiropractic physicians are able to diagnose and treat or manage, many health conditions and we have many tools in our arsenal with which to do this. 

Examination and Evaluation:

Chiropractic physicians are predominantly known as neuromusculoskeletal specialists. However, we spend a minimum of 2 years in pathology classes, 1 year in internal diagnostic testing (including blood tests, urinalysis, and more), 2 years in radiographic imaging (including x-ray, MRI, CT, and more), and 2 years in neurologic and orthopedic diagnostics. All of this education means that your chiropractic physician is more than capable of handling anything that you bring in. And if it happens to be outside of the chiropractor’s scope, we are also trained on how to identify the best specialist for you. It is for this reason that in many states chiropractors are acknowledged as Primary Care Physicians by the state. 

The Adjustment:

The first and most recognizable tool utilized by chiropractors is the adjustment. While the chiropractic adjustment may appear and feel similar to simple spinal manipulation performed by other professions, the key differences lie in how, where, and why it is used. Chiropractic physicians spend 3 years perfecting the art of specific adjusting, during which time we also learn how the adjustment affects the body and the neurology behind these effects. The chiropractic adjustment is used on specific joints to elicit specific and predictable neurologic responses. The joints that the chiropractic physician will adjust are unique to each patient and their needs at that visit. 

Therapeutic Exercise:

Combined with the chiropractic adjustment, therapeutic exercise can greatly improve the outcomes of our client’s treatment program. Therapeutic exercises consist of various movements, activities, and exercises aimed at improving muscular imbalance, weakness, or dysfunctional movement patterns. Chiropractor physicians spend a minimum of 1 year in therapeutic exercise and rehabilitation classes during their core education. Some chiropractic physicians even go on to get certified as a Chiropractic Rehabilitation Specialist. 

Soft Tissue Therapy:

https://projectchiro.com/massage/When combined with the chiropractic adjustment and therapeutic or rehabilitative exercises, soft tissue massage can be the missing link that pushes your treatment plan over the top to amazing outcomes. Soft tissue therapy includes soft tissue massage, instrument assisted soft tissue mobilization and massage, pin and stretch techniques, intersegmental traction, triggerpoint release therapy, elastic therapeutic taping, and more. Some chiropractic physicians may choose to get further certification is things like Graston Technique, Active Release Technique, and a lot more

Nutritional Advice:

Propper nutrition is important to achieve optimal performance for everyone. However, identifying any and all nutritional deficits our clients may have is critical to any successful treatment programs and preventative care. Chiropractic physicians spend a minimum of 1 year in nutrition classes during their core education. Some chiropractic physicians also choose to get certified as a  Chiropractic Clinical Nutrition Specialist. 

There are many other specialties and techniques that chiropractic physicians may choose to pursue, but these are among the primary educational requirements that every chiropractor must be proficient in. These are topics we are tested extensively on during our 4 state board certification exams as well as the physiotherapy exam required in most states. 

Given this arsenal available to chiropractic physicians, there is a lot more we can do than simply crack backs. Chiropractors improve health, restore function, eliminate pain, optimize performance, reduce stress, advance health and wellness, and change lives. Therefore, next time you find yourself seeking a doctor, consider your local chiropractic physician.

What Does a Chiropractor Do? Read More »

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What is Chiropractic?

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Project Chiro Chiropractic Chiropractor Health and Wellness

September 14, 2020

By Dr. Chris Weilandich, DC, LAT

Since beginning my studies in the field of chiropractic I have noticed that the vast majority of people do not know just how big chiropractic is and what all it covers. Many have asked me “What is chiropractic?” So I decided to do some digging and see how others in the field answer this question. These are a few of the main organizations within the field of chiropractic: 

The American Chiropractic Association says:

“Chiropractic is a health care profession that focuses on disorders of the musculoskeletal system and the nervous system, and the effects of these disorders on general health. Chiropractic services are used most often to treat common musculoskeletal complaints, including but not limited to back pain, neck pain, pain in the joints of the arms or legs, and headaches.
Through their whole-person, patient-centered approach, doctors of chiropractic (DCs) elevate the health and wellness of their communities by helping people of all ages live more fully and actively.”

The Association of Chiropractic Colleges says:

“Chiropractic focuses on the relationship between the body’s main structures – the skeleton, the muscles and the nerves – and the patient’s health. Chiropractors believe that health can be improved and preserved by making adjustments to these structures, particularly to the spinal column. They do not prescribe drugs or perform surgical procedures, although they do refer patients for these services if they are medically indicated.”

The National Center for Complementary and Integrated Health says:

“Chiropractic is a licensed health care profession that emphasizes the body’s ability to heal itself. Treatment typically involves manual therapy, often including spinal manipulation. Other forms of treatment, such as exercise and nutritional counseling, may be used as well.”

There are some variations in the definitions, but the main takeaway is that chiropractors are primary healthcare physicians that specialize in managing and treating the musculoskeletal system and the nervous system. 

However, I would like to add to this definition. You see, unlike medical doctors or doctors of osteopathy, chiropractors look at the body as a whole. They look at all systems in the body working as one and the way they interact with and help each other. Chiropractic is not limited to only the musculoskeletal and/or nervous system. There are many sub-specialties within chiropractic that focus on internal disorders (Chiropractic Internists), sports (Chiropractic Sports Physician), occupational health (Chiropractic Occupational Health), rehabilitation (Chiropractic Rehabilitation Specialist), and so many more that I will be posting about in the future. 

With all these different specialties in the field of chiropractic, it can be difficult to give a simple definition of what chiropractic is. Therefore, the way I tend to describe chiropractic is this: 

Chiropractic is a healthcare profession that emphasizes the body as a whole and the body’s natural innate ability to heal itself without the use of drugs or surgeries. It affirms the philosophy that all parts and systems of the body working together is greater than the sum of the parts. Through the use of natural remedies including but not limited to nutrition, adjustments/manipulations, rehabilitative and therapeutic exercise, therapeutic modalities, and life counseling; chiropractor physicians facilitate the body’s natural ability to heal itself and promote overall health and well being.

What is Chiropractic? Read More »

 
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