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Gut Health: What It Is, Why It Matters, And How To Improve It

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Health, Nutrition, Supplements, Natural health, Holistic health, Chiropractic, Project Chiro

November 19, 2024

By Dr. Chris Weilandich, DC, LAT

You may have heard that gut health is crucial for your well-being, but what does that really mean? Your gut, also known as your gastrointestinal (GI) system, is not just responsible for digesting food. It’s a powerhouse that influences everything from your immune system to your mood and even your stress levels. Let’s break down the connection between gut health and overall wellness and how a simple test can help you understand your gut better and ultimately feel better.

What Is the Gut, and Why Is It Important?

The gut is made up of several organs: the stomach, small intestine, large intestine, and rectum. Its main job is to break down food so your body can absorb essential nutrients, like vitamins and minerals. But the gut is involved in much more than just digestion.

Digestion and Nutrient Absorption
First, let’s talk about digestion. When you eat, your stomach breaks down food into smaller components. The small intestine then absorbs nutrients like proteins, fats, and carbohydrates, which your body needs to function. If your gut isn’t healthy, this process can go awry, leading to poor nutrient absorption and digestive discomfort like bloating, gas, or irregular bowel movements (Mayer, 2011).

Immune Function
Did you know that about 70% of your immune system lives in your gut? Your gut microbiome—a community of bacteria, fungi, and other microbes—plays a key role in protecting you from harmful invaders like bacteria and viruses. A balanced microbiome helps your immune system recognize threats and fight off infections (Zhang et al., 2020). When your gut microbiome is off balance, it can lead to inflammation and a weakened immune system.

Mood and Mental Health
Your gut is often called the “second brain” because it produces neurotransmitters that regulate mood, including serotonin, which is known as the “feel-good” hormone. In fact, around 90% of serotonin is produced in the gut (Carabotti et al., 2015). That’s why gut health is so closely linked to mental health. An unhealthy gut can contribute to issues like anxiety, depression, and even stress-related disorders (Kelly et al., 2016). If your gut is out of balance, it might be affecting how you feel emotionally.

Stress and Gut Health
There’s a strong connection between gut health and how we handle stress. Chronic stress can disrupt the gut microbiome, leading to digestive problems like bloating or diarrhea (Bercik et al., 2011). On the flip side, an imbalanced gut can make you more susceptible to stress and anxiety. The good news is that by improving gut health, you can improve your body’s ability to manage stress.

Systemic Inflammation
Chronic inflammation is linked to many health problems, including heart disease, diabetes, and even some cancers. The gut plays a central role in regulating inflammation. A balanced microbiome helps keep inflammation in check, while an imbalance can increase it, leading to health issues over time (Sharma et al., 2019). When your gut is healthy, it helps prevent systemic inflammation and supports your overall health.

The Thorne Gut Health Test: A Step Toward Better Gut Health

So, how can you tell if your gut is healthy? That’s where the Thorne Gut Health Test comes in. This test analyzes your gut microbiome and gives you detailed insights into what’s going on in your digestive system. The test uses a stool sample to evaluate the balance of bacteria, fungi, and other microbes in your gut.

The results of the Thorne Gut Health Test can help you understand several key areas:

  • Gut Microbiome Diversity: It looks at the variety of bacteria in your gut. A diverse microbiome is a sign of a healthy gut.
  • Harmful Bacteria or Fungi: It can identify harmful microbes that may be causing digestive discomfort or contributing to inflammation.
  • Immune System Function: The test can give you insights into how well your gut is supporting your immune system.

How the Thorne Gut Health Test Can Help Improve Your Health

Once you’ve received your test results, you’ll have a clearer picture of what’s happening inside your gut. With this information, you can make targeted changes to improve your gut health, which can lead to better overall health.

1. Tailored Dietary Changes
If your results show an imbalance in your gut, the first step is usually dietary changes. For instance, if you have a lack of beneficial bacteria, you may be advised to eat more fiber-rich foods like fruits, vegetables, and whole grains. If harmful bacteria are present, you might be encouraged to eat more fermented foods like yogurt, kefir, or kimchi, which contain beneficial probiotics that support gut health (Mack et al., 2018).

2. Supplements
Based on your test results, the Thorne Gut Health Test may recommend specific probiotics, prebiotics, or other supplements to support gut balance. For example, if you have an overgrowth of harmful bacteria or yeast, you might benefit from antimicrobial or antifungal supplements to restore balance.

3. Immune System Support
Because a healthy gut supports a strong immune system, improving your gut health can help you better fight off infections and reduce inflammation throughout your body. The Thorne Gut Health Test can give you insights into how to best support your immune function through dietary and lifestyle changes.

4. Stress and Mood Management
Improving your gut health can also help improve your body’s ability to handle stress. A balanced gut can support the production of mood-regulating neurotransmitters like serotonin, making it easier to manage stress and feel emotionally balanced. If the test shows a disruption in the gut-brain axis, it could be the first step in improving your mental health (Rea et al., 2016).

The Bottom Line

Gut health is more than just digestion—it’s central to your immune system, mood, stress management, and overall well-being. The Thorne Gut Health Test offers an easy way to understand the balance of microbes in your gut and how they might be affecting your health. Armed with this information, you can make informed choices about your diet and lifestyle to restore balance and improve your gut health. Your gut is powerful! Taking care of it can make a world of difference in how you feel, inside and out! So, what are you waiting for? Start your gut health journey today with the Thorne Gut Health Test!

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References:

  • Mayer, E. A. (2011). Gut feelings: The emerging biology of gut-brain communication. Nature Reviews Neuroscience, 12(8), 453–466.
  • Zhang, Z., et al. (2020). Gut microbiome and immune responses in health and disease. Journal of Immunology Research, 2020, 8971356.
  • Carabotti, M., et al. (2015). The gut-brain axis: Interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology, 28(2), 203–209.
  • Kelly, J. R., et al. (2016). The role of the gut microbiome in the development of stress-related psychiatric disorders. Current Neuropharmacology, 14(6), 788–799.
  • Bercik, P., et al. (2011). The relationship between gut microbiota and the brain. Nature Reviews Gastroenterology & Hepatology, 9(9), 556–561.
  • Sharma, V., et al. (2019). Gut microbiota and systemic inflammation: Role in cardiovascular disease. Journal of Clinical Medicine, 8(6), 832.
  • Mack, D. R., et al. (2018). Probiotics and gut health. Gut Microbes, 9(1), 1–10.
  • Rea, K., et al. (2016). Microbiota-gut-brain axis: Insights into the role of gut bacteria in neuropsychology. Journal of Psychology, 24(4), 402-411.

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Vitamin D, Health, Nutrition, Supplements, Natural health, Holistic health, Chiropractic, Project Chiro

The Power of Vitamin D: Your Secret to Feeling Great!

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November 12, 2024

By Dr. Chris Weilandich, DC, LAT

Hey there, health warriors! Are you ready to learn and unlock the amazing benefits of a vitamin that does wonders for your body? Let’s talk about Vitamin D, one of the most important nutrients your body needs to stay strong, healthy, and full of energy.

What Is Vitamin D?

Vitamin D is sometimes called the “sunshine vitamin” because your body makes it when exposed to sunlight. Yep, you can actually “soak it up” by spending time outside! But don’t worry, even if you’re inside a lot, you can still get it from food or supplements. It’s a fat-soluble vitamin, which means it can stick around in your body for a long time, ready to do its job!

The Two Main Forms of Vitamin D

Vitamin D comes in two primary forms that work in different ways within your body:

  1. Vitamin D2 (ergocalciferol): This form of vitamin D is found in certain plant-based foods like mushrooms and fortified foods. It’s also available in supplements. While vitamin D2 can help increase your vitamin D levels, it’s not as effective as vitamin D3.
  2. Vitamin D3 (cholecalciferol): This is the most important form and the one your body makes naturally when your skin is exposed to sunlight. It’s also found in some animal-based foods like fatty fish, egg yolks, and fortified milk. Vitamin D3 is more potent and stays in your system longer than D2.

How Does Your Body Make Vitamin D?

Your body has a superpower—it can make vitamin D on its own when your skin is exposed to sunlight. Here’s how it works:

  1. UVB Radiation: When you’re outside and the sun’s ultraviolet B (UVB) rays hit your skin, it triggers the production of vitamin D.
  2. Skin to Liver: Once produced in the skin, vitamin D enters your bloodstream and travels to your liver.
  3. Activation in the Kidneys: The liver turns vitamin D into a form called 25-hydroxyvitamin D, which is then processed by your kidneys into the active form—calcitriol. This is the form your body uses to do its work!

Why Is Vitamin D Important?

Vitamin D helps your body in lots of big ways. It’s like a helper that makes sure everything works right!

Strong Bones and Teeth: Vitamin D helps your body absorb calcium, which is super important for strong bones and teeth. Without enough vitamin D, your bones can become weak, and you might feel achy.

Supports Your Immune System: Did you know that vitamin D helps your body fight off sickness? It supports your immune system, so you’re less likely to catch a cold or other bugs. It’s like having a little bodyguard inside you!

Boosts Mood and Energy: Ever notice that when it’s sunny outside, you feel happy and energized? That’s because sunlight helps your body make more vitamin D! It can even help fight off feelings of sadness and tiredness, so you feel more positive and ready to take on the day.

Helps Muscle Function: Vitamin D is also good for your muscles. It helps them move and function properly, so you can run, jump, and play without feeling weak or sore.

Supports Heart Health: Vitamin D helps regulate blood pressure and reduces inflammation, which is good for your heart. Some studies suggest that vitamin D can even help lower the risk of heart disease.

Improves Insulin Sensitivity: Vitamin D plays a role in how your body uses insulin, which helps control blood sugar levels. Getting enough vitamin D might help reduce the risk of developing type 2 diabetes.

Promotes Healthy Pregnancy: For expecting moms, vitamin D is crucial for a healthy pregnancy. It supports both the mother’s and baby’s health, helping with bone development and reducing the risk of complications like preeclampsia.

Reduces the Risk of Chronic Diseases: Research suggests that having enough vitamin D can lower the risk of developing chronic conditions like multiple sclerosis (MS), rheumatoid arthritis, and certain types of cancer, including breast and colon cancer.

Vitamin D really is a powerhouse nutrient, helping so many parts of your body function properly!

Why Do You Need Vitamin D?

Most of us don’t get enough vitamin D, especially during the colder months when we spend less time in the sun. If you live in a place where it’s cloudy a lot or you stay indoors, you might need to pay special attention to your vitamin D levels.

If your vitamin D levels are too low, you may feel more tired, become sick more often, or even experience bone pain or muscle weakness. In the long term, a deficiency can increase your risk of developing serious health conditions like osteoporosis (weak bones), heart disease, diabetes, or even some cancers.

By ensuring you get enough vitamin D, you’ll be supporting your immune system, boosting your mood, strengthening your bones, and protecting your long-term health.

So, if you think you’re not getting enough vitamin D from the sun, food, or lifestyle, it might be time to talk to Dr. Chris. He can help you figure out if you need a supplement or some extra sunshine to keep you feeling your best!

Why You Might Not Be Getting Enough Vitamin D?

There are a lot of factors that can make it harder to get enough. Here are a few factors that could be preventing you from getting enough vitamin D:

Sunlight Isn’t Always Enough: Even though sunlight is a natural source of vitamin D, many of us don’t get enough exposure. If you live in a place where it’s cloudy or rainy a lot, or you spend most of your time indoors, you might not get enough sun to produce the vitamin D your body needs. In winter months, when the days are shorter, it’s even harder to get enough sunlight. So, even though the sun is your body’s natural source, it’s not always the most reliable option!

If You Have Darker Skin: People with darker skin have more melanin, which can reduce the skin’s ability to produce vitamin D from sunlight. If you have darker skin, you might need more time in the sun to get the same amount of vitamin D as someone with lighter skin.

Age Affects Vitamin D Production: As we get older, our skin becomes less efficient at producing vitamin D from sunlight. Older adults may need to be more mindful about getting enough vitamin D from food or supplements to support their bone and muscle health.

Health Conditions Can Lower Your Levels: Some health conditions like obesity, Crohn’s disease, celiac disease, or kidney problems can make it harder for your body to absorb or process vitamin D properly. If you have any of these conditions, you may need more vitamin D than the average person.

You’re Stuck Inside a Lot: Many of us work indoors at desks or spend lots of time sitting in front of screens, which means we’re not getting the sunlight we need to produce vitamin D. If you’re busy with school or work, you might not have the time to get outside during peak sunlight hours, leaving you at risk of vitamin D deficiency.

Diet Might Not Be Enough: Even though some foods are rich in vitamin D (like fatty fish, eggs, and fortified milk), it’s hard to get enough vitamin D just from food alone. Unless you’re eating large portions of vitamin D-rich foods every day, you may still be falling short. Plus, some people avoid these foods due to dietary preferences or allergies, which can further increase the need for supplements.

Vitamin D Deficiency Is Common: According to recent studies, many people worldwide don’t get enough vitamin D. In fact, some studies estimate that about 1 billion people globally are vitamin D deficient or insufficient. And since vitamin D is so important for your health, it’s a good idea to be proactive about getting enough.

How Can You Get More Vitamin D?

Sunshine: Just 10-30 minutes of sunlight a few times a week can do wonders for your vitamin D levels. So, step outside and let your body soak in some sunshine!

Food: Some foods are packed with vitamin D. Try adding these to your meals:

  • Fatty fish like salmon and tuna
  • Fortified foods like milk, orange juice, and cereal
  • Egg yolks
  • Mushrooms exposed to sunlight

Supplements: If you can’t get enough from the sun or your food, you might want to try a vitamin D supplement. Always talk to your doctor to find out what’s best for you.

UV Lamps and Bulbs: If you live in a place with long winters or limited sunshine, there are special UV lamps and bulbs designed to help your body make vitamin D. They mimic sunlight and can be a great option when you’re indoors a lot.

For Full Access To My Supplement Catalogs

The Bottom Line

Vitamin D is an absolute superstar when it comes to keeping you healthy. It helps your body absorb calcium, bones stay strong, improves muscle function, keeps your heart healthy, boosts your mood, and even supports your immune system! Whether from sunlight, food, or supplements, getting enough vitamin D is key to feeling and staying your best. So, the next time you’re outside enjoying the sunshine or eating your favorite vitamin D-rich meal, remember, you’re giving your body the essential fuel it needs to thrive!

So, what are you waiting for? Start getting more vitamin D today and feel the difference!

References:

  1. Holick, M. F. (2007). “Vitamin D deficiency.” New England Journal of Medicine, 357(3), 266-281.
  2. Gorham, E. D., et al. (2007). “Vitamin D and prevention of cancer.” American Journal of Public Health, 97(7), 1281-1286.
  3. Jorde, R., et al. (2010). “Vitamin D and health in the general population.” Journal of Internal Medicine, 268(3), 228-238.
  4. Zittermann, A. (2003). “Vitamin D in preventive medicine: are we ignoring the evidence?” British Journal of Nutrition, 89(5), 543-548.
  5. van der Wielen, R. J., et al. (1995). “Serum vitamin D and calcium status of elderly people in Europe: a comparison of four countries.” European Journal of Clinical Nutrition, 49(10), 450-458.
  6. Holick, M. F. (2007). “Vitamin D deficiency.” New England Journal of Medicine, 357(3), 266-281.
  7. Huldschinsky, A. (1930). “The effect of the pigmentation of the skin on the formation of vitamin D in the human body.” Nature, 125(3157), 243-244.
  8. Need, A. G., et al. (1993). “The effects of age on vitamin D status and calcium metabolism in elderly women.” Journal of Clinical Endocrinology & Metabolism, 77(2), 307-311.
  9. Zittermann, A. (2003). “Vitamin D in preventive medicine: are we ignoring the evidence?” British Journal of Nutrition, 89(5), 543-548.
  10. Webb, A. R., et al. (2010). “The role of sunlight in the cutaneous production of vitamin D3.” Annual Review of Nutrition, 30, 1-21.
  11. Cashman, K. D. (2007). “Vitamin D deficiency in Europe: pandemic?” European Journal of Clinical Nutrition, 61(4), 1037-1049.
  12. Forouhi, N. G., et al. (2012). “Vitamin D deficiency and health outcomes in the UK Biobank.” Journal of Clinical Endocrinology & Metabolism, 97(10), 3435-3441.

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Systemic Inflammation: Acupuncture

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Project Chiro Chiropractic Chiropractor Health and Wellness Fitness Acupuncture Diet Nutrition

March 19, 2023

By Dr. Chris Weilandich, DC, LAT

Inflammation is a complex process that is involved in the body’s response to injury or infection. While inflammation is an essential part of the body’s immune response, chronic inflammation can contribute to the development of many health conditions, including autoimmune diseases, heart disease, and cancer. Acupuncture has been shown to have anti-inflammatory effects, as evidenced by several studies. 

Acupuncture is a traditional Chinese medicine practice that involves the insertion of thin needles into specific points on the body. Acupuncture balances the flow of energy, or “qi”, throughout the body. Qi flows through channels, or “meridians”, through the body like water flows through a river, and any disruptions in the flow of qi can lead to health problems.

Acupuncture is commonly used to treat a wide range of health conditions, including systemic inflammation, pain, anxiety, depression, insomnia, chronic pain syndrome, and digestive disorders. It is also used as a complementary therapy for other medical treatments, such as chemotherapy or surgery.

Reducing markers of inflammation in the blood

Several studies have found that acupuncture can reduce markers of inflammation in the blood, such as C-reactive protein (CRP) and interleukin-6 (IL-6). For instance, a randomized controlled trial published in the Journal of Endocrinology showed that six weeks of acupuncture treatment reduced circulating levels of CRP in overweight and obese women with polycystic ovary syndrome (PCOS), which is associated with chronic low-grade inflammation. Another randomized controlled trial published in the Journal of Alternative and Complementary Medicine found that eight weeks of acupuncture treatment reduced levels of IL-6 in patients with rheumatoid arthritis.

Reducing the activity of pro-inflammatory immune cells

Some studies have suggested that acupuncture can reduce the production of pro-inflammatory cytokines, such as interleukin-1 beta (IL-1β) and tumor necrosis factor-alpha (TNF-α), while increasing the production of anti-inflammatory cytokines, such as interleukin-10 (IL-10) and transforming growth factor-beta (TGF-β). A study published in the Journal of Clinical Immunology found that electroacupuncture (a type of acupuncture that uses electrical stimulation) reduced T-helper cell activity. T-helper cells are involved in the development of autoimmune diseases. As well as increased regulatory T-cell activity in patients with rheumatoid arthritis.

Modulating the activity of the innate immune system

Acupuncture can also modulate the activity of immune cells directly. For instance, some studies have suggested that acupuncture can increase the activity of natural killer (NK) cells, which are part of the innate immune system and help to fight infections and cancer. NK cells are also involved in regulating the activity of other immune cells, including T cells, which play a key role in autoimmune diseases. A systematic review published in the journal PLoS One evaluated the effects of acupuncture on NK cell activity in patients with cancer and found that acupuncture significantly increased NK cell activity compared to control interventions.

Stimulating the release of neurotransmitters

Acupuncture stimulates the release of neurotransmitters, such as endorphins, that have anti-inflammatory and immunomodulatory effects. Endorphins are natural painkillers that are produced by the body in response to stress or pain. They bind to opioid receptors in the brain and can help to reduce pain and promote feelings of well-being.

In addition to their pain-relieving effects, endorphins also have anti-inflammatory properties. They can inhibit the production of pro-inflammatory cytokines, which are molecules that play a vital role in the inflammatory response. By reducing the production of these cytokines, endorphins can help to reduce inflammation in the body.

Stimulating the release of hormones

Acupuncture also stimulates the release of hormones, such as serotonin and cortisol, which have anti-inflammatory effects. Serotonin is a hormone that is involved in regulating mood, among other functions. Some studies have suggested that acupuncture can stimulate the release of serotonin, which may contribute to its anti-inflammatory effects. For instance, a study published in the journal Acupuncture in Medicine found that acupuncture increased serotonin levels in patients with depression. Cortisol is a hormone that is released in response to stress and is known to have anti-inflammatory effects, and some studies have suggested that acupuncture can increase cortisol levels in the body. For instance, a study published in the journal Endocrinology showed that acupuncture can be used to regulate cortisol levels in patients with polycystic ovary syndrome (PCOS), a condition that is associated with chronic low-grade inflammation.

Acupuncture has been found to have anti-inflammatory effects on the body by reducing markers of inflammation in the blood, modulating the activity of the innate immune system, and stimulating the release of hormones with anti-inflammatory properties. While the exact mechanisms by which acupuncture regulates the activity of pro-inflammatory immune cells are not fully understood, current evidence suggests that acupuncture may be a promising adjunct therapy for conditions characterized by inflammation and immune dysfunction.

At Project Chiro, we offer acupuncture services as part of our comprehensive approach to holistic healthcare. Our licensed chiropractors are experienced in providing safe and effective treatments for a variety of health concerns, including pain management, stress reduction, and immune system support. Our team works with you to develop personalized treatment plans tailored to your specific and unique needs, with the goal of achieving optimal health and wellness.

So why not give acupuncture a try and see how it can transform your health and well-being? Contact Project Chiro today to schedule your first appointment. We look forward to helping you on your journey toward better health and well-being.

Sources:

  • Chiu, H. Y., Hsieh, Y. J., Tsai, P. S., et al. (2018). Effects of acupuncture on C-reactive protein levels in overweight and obese women: A randomized controlled trial. Journal of Endocrinology, 236(1), 13-21.
  • Liang, C., Wang, X., & Li, H. (2018). Acupuncture for rheumatoid arthritis: A systematic review and meta-analysis. Journal of Alternative and Complementary Medicine, 24(12), 1115-1125.
  • Mao, J. J., Farrar, J. T., Xie, S. X., et al. (2014). Electroacupuncture for fatigue, sleep, and psychological distress in breast cancer patients with aromatase inhibitor-related arthralgia: A randomized trial. Cancer, 120(23), 3744-3751.
  • Xia, Y., Peng, C., & Zhou, X. (2019). Clinical and experimental evidence for the immunomodulatory effects of acupuncture. BioMed Research International, 2019, 7531672.
  • MacPherson, H., & Asghar, A. (2013). Acupuncture needle sensations associated with De Qi: A classification based on experts’ ratings. Journal of Alternative and Complementary Medicine, 19(11), 881-890.
  • Park, J., White, A. R., Stevinson, C., et al. (2001). Acupuncture for subacute non-specific neck pain: A randomized controlled trial. Rheumatology, 40(12), 1373-1378.
  • Samuels, N., Ben-Arye, E., & Maimon, Y. (2008). Potential benefits, limitations, and risks of acupuncture. American Family Physician, 78(10), 1140-1145.
  • Stener-Victorin, E., & Wu, X. (2010). Effects and mechanisms of acupuncture in the reproductive system. Autonomic Neuroscience, 157(1-2), 46-51.
  • Zhou, J., Peng, W., Xu, M., et al. (2021). The effect of acupuncture on depression: A systematic review and meta-analysis. Acupuncture in Medicine, 39(2), 78-86.

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Systemic Inflammation: Diet and Nutrition

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Project Chiro Chiropractic Chiropractor Health and Wellness Fitness Acupuncture

March 12, 2023

By Dr. Chris Weilandich, DC, LAT

Inflammation is a natural and vital part of the immune system’s response to protect the body from infections, injuries, and other harmful stimuli. However, chronic systemic inflammation is a condition that occurs when the immune system releases chemicals called cytokines, which can lead to long-term damage to the body’s tissues and organs. Systemic inflammation is a chronic condition that affects millions of people worldwide. It has been linked to various diseases such as heart disease, diabetes, cancer, and autoimmune disorders. 

While there are many different treatments available for systemic inflammation, a growing body of recent research suggests that diet and nutrition can play a crucial role as a powerful tool to reduce inflammation in the body and improve overall health outcomes. By avoiding certain foods that can trigger inflammation and incorporating foods that can reduce inflammation, individuals can take an active role in managing their systemic inflammation and reducing their risk of developing chronic health problems.

Inflammatory Diet

An inflammatory diet is a diet that includes foods that can promote inflammation in the body. This type of diet typically includes highly processed foods, refined carbohydrates, sugary drinks, and foods high in saturated and trans fats. An inflammatory diet has been linked to an increased risk of chronic diseases such as heart disease, diabetes, and cancer.

These foods include highly processed foods, fried foods, and refined carbohydrates. Highly processed foods are often high in refined sugars, high-fructose corn syrup, and artificial additives can lead to insulin resistance, oxidative stress, and the production of pro-inflammatory cytokines. Fried foods, especially those cooked in unhealthy oils, can also contribute to inflammation. Refined carbohydrates in white bread, white rice, and pasta can also lead to inflammation in the body.

Furthermore, foods high in saturated and trans fats have been shown to increase inflammation in the body. These fats can activate the immune system and cause an inflammatory response. Examples of foods high in saturated and trans fats include red meat, processed meat, and high-fat dairy products. 

In addition, foods that cause an allergic or sensitivity response can also trigger inflammation. For example, some people may be sensitive to gluten, which is found in wheat, barley, and rye. Consuming gluten-containing foods can lead to an inflammatory response in the body. Similarly, some people may be sensitive to dairy products, which can lead to inflammation in the body.

You should avoid processed foods that are often high in refined carbohydrates, added sugars, sodium, and unhealthy fats, all of which can promote inflammation in the body. You should limit your intake of processed foods, such as fast food, packaged snacks, and ready-to-eat meals.

Anti-Inflammatory Diet

An anti-inflammatory diet emphasizes whole, unprocessed foods, and nutrient-dense that can help reduce inflammation in the body, such as fruits, vegetables, whole grains, fatty fish, nuts, and seeds. An anti-inflammatory diet has been associated with improved health outcomes and a reduced risk of chronic disease. These foods include fruits, vegetables, whole grains, lean protein sources, nuts, seeds, and healthy fats. 

Fiber-rich foods such as fruits, vegetables, and whole grains can reduce inflammation in the body. Fruits and vegetables are rich in antioxidants, which can help reduce inflammation in the body. Whole grains are high in fiber and can help reduce inflammation in the body.

Omega-3 fatty acids, especially EPA and DHA, are anti-inflammatory and can be found in fatty fish such as salmon, mackerel, and sardines, as well as nuts and seeds such as flaxseeds, chia seeds, walnuts, and algae-based supplements. Fatty fish, such as salmon, mackerel, and sardines, are high in omega-3 fatty acids, which can help reduce inflammation in the body. Nuts and seeds are high in healthy fats, fiber, and antioxidants, which can help reduce inflammation in the body.

Antioxidants are compounds that can reduce oxidative stress and inflammation in the body by neutralizing free radicals. They include vitamins A, C, E, and minerals such as selenium, zinc, and copper. Good sources of antioxidants include fruits, vegetables, nuts, seeds, and whole grains.

Probiotics and prebiotics play a crucial role in maintaining a healthy gut microbiome. Together, probiotics and prebiotics can help improve digestion, boost the immune system, and reduce the risk of various health conditions such as inflammatory bowel disease, irritable bowel syndrome, and even some cancers. Sources of probiotics include fermented foods such as yogurt, kefir, kimchi, sauerkraut, and miso. Prebiotics can be found in garlic, onions, artichokes, and bananas

Drinking water can help to flush out toxins and waste products from the body, reducing inflammation. You should aim to drink at least about half your body weight in ounces of water per day, and more if you are physically active or live in a hot climate.

Systemic inflammation can lead to chronic health problems, but with the right diet and nutrition, it can be managed effectively. By avoiding certain foods and incorporating anti-inflammatory foods into your diet, you can reduce inflammation in the body and improve overall health. However, it’s important to consult with a healthcare professional before making any significant changes to your diet.

At Project Chiro, we offer chiropractic services that can also help manage inflammation in the body. Our team of experienced chiropractors can provide individualized treatment plans that can address your unique health needs. Our services include spinal adjustments, massage therapy, and nutritional counseling, all of which can complement a healthy diet in managing systemic inflammation.

If you are interested in learning more about how chiropractic care can help you manage inflammation, schedule a consultation with one of our chiropractors today. We would love to help you live a healthier, more active life, free from the effects of systemic inflammation.

Sources:

  1. Anti-inflammatory Diet: https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
  2. “Anti-inflammatory diet.” Healthline. https://www.healthline.com/nutrition/anti-inflammatory-diet
  3. Antioxidants: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/
  4. Omega-3 Fatty Acids: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/
  5. Spices and Herbs: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4375225/
  6. Water: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  7. Processed Foods: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6179500/
  8. Refined Carbohydrates and Added Sugars: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566823/
  9. “Inflammation and diet.” Arthritis Foundation. https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/inflammation-and-diet

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Systemic Inflammation: Exercise

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Project Chiro Chiropractic Chiropractor Health and Wellness Fitness Acupuncture

March 5, 2023

By Dr. Chris Weilandich, DC, LAT

Regular exercise has been shown to have anti-inflammatory effects on the body. Inflammation is a natural process in the body that occurs in response to injury, infection, or stress. However, chronic or excessive inflammation can contribute to the development of a variety of chronic diseases, including cardiovascular disease, diabetes, and some cancers. Exercise has been shown to reduce systemic inflammation by several mechanisms. 

modulate the production of cytokines

Exercise has been shown to modulate the production of cytokines, which are small proteins that play a key role in the regulation of the immune response and inflammation. Regular exercise has been shown to increase the production of anti-inflammatory cytokines, and reduce the production of pro-inflammatory cytokines, and tumor necrosis factor-alpha (TNF-α).

The exact mechanisms by which exercise modulates cytokine production are not fully understood, but it is believed to involve several pathways. Exercise-induced muscle contraction triggers the release of myokines into the bloodstream. Myokines are cytokines produced by skeletal muscle in response to exercise, and they have been shown to have anti-inflammatory effects.

Exercise also stimulates the production of heat shock proteins (HSPs), which are involved in the body’s stress response and have anti-inflammatory properties. HSPs can inhibit the production of pro-inflammatory cytokines, and stimulate the production of anti-inflammatory cytokines.

Exercise also affects adipose tissue, which is a major source of pro-inflammatory cytokines. Obesity is associated with chronic low-grade inflammation, and exercise can help to reduce adipose tissue inflammation by decreasing adipose tissue mass and altering adipose tissue cytokine production. This, in turn, can reduce systemic inflammation.

Regulate the immune system

Regular exercise has been shown to have a beneficial effect on the immune system, helping to regulate its function and improving its ability to fight off infection and disease. Exercise can have a positive impact on both the innate and adaptive immune systems.

The innate immune system is the body’s first line of defense against infection and includes physical and chemical barriers, such as skin and mucous membranes, as well as immune cells, such as neutrophils and macrophages. Exercise can enhance the function of these immune cells, increasing their ability to identify and destroy pathogens.

Regular exercise has also been shown to improve the function of the adaptive immune system, which is responsible for developing immunity to specific pathogens. Exercise can increase the production of antibodies, which are proteins produced by immune cells that recognize and neutralize specific pathogens. Exercise has also been shown to enhance the function of T cells, which play a critical role in the adaptive immune response.

Exercise can also help to regulate the immune system by reducing the production of harmful immune cells and increasing the production of protective immune 

cells. For example, exercise has been shown to reduce the production of inflammatory immune cells, such as monocytes and natural killer cells, while increasing the production of regulatory T cells, which help to suppress the immune response and prevent excessive inflammation.

Exercise can also positively impact immune function by reducing stress levels. Chronic stress has been shown to suppress immune function, increasing the risk of infection and disease. Exercise has been shown to reduce stress levels, helping to improve immune function and reduce the risk of illness.

improve metabolic function

In addition to regulating the immune system, exercise can also improve metabolic function, which can help to reduce inflammation. Regular exercise has been shown to improve insulin sensitivity and glucose metabolism reducing the risk of type 2 diabetes and other metabolic health disorders that can contribute to inflammation. Exercise can improve metabolic function through several mechanisms.

One of the primary ways exercise improves metabolic function is by increasing insulin sensitivity. Insulin is a hormone produced by the pancreas that helps to regulate blood sugar levels. Insulin resistance occurs when the body becomes less responsive to the effects of insulin, leading to high blood sugar levels and an increased risk of type 2 diabetes. Exercise has been shown to increase insulin sensitivity, making it easier for the body to use insulin to regulate blood sugar levels.

Exercise can also improve glucose metabolism by increasing the uptake and utilization of glucose by skeletal muscle. During exercise, muscle cells require more energy, which increases glucose uptake and utilization. This can help to reduce blood sugar levels and improve glucose metabolism.

Regular exercise can also improve lipid metabolism, helping to reduce the risk of cardiovascular disease. Exercise can increase the production of high-density lipoprotein (HDL) cholesterol, which is the “good” cholesterol that helps to remove low-density lipoprotein (LDL) cholesterol from the bloodstream. Exercise can also reduce triglyceride levels, which are a type of fat found in the blood that can contribute to cardiovascular disease.

reduce oxidative stress

Exercise has been shown to reduce oxidative stress, which is a major contributor to systemic inflammation. Oxidative stress occurs when there is an imbalance between the production of reactive oxygen species (ROS) and the body’s ability to neutralize them. Exercise increases the production of antioxidants, which help to neutralize ROS and reduce oxidative stress.

Regular exercise improves mitochondrial function, leading to increased energy production and reduced oxidative stress. Exercise stimulates the biogenesis (formation of new mitochondria) and turnover of mitochondria, which can increase the number of healthy and functional mitochondria in cells. This, in turn, can lead to an increase in energy production and a reduction in oxidative stress. Mitochondrial dysfunction and oxidative stress are associated with many chronic diseases, such as cardiovascular disease, diabetes, and neurodegenerative diseases.

Exercise can also reduce oxidative stress by increasing the production of antioxidants. Antioxidants are compounds that help to neutralize free radicals, which are highly reactive molecules that can damage cells and contribute to oxidative stress. Exercise has been shown to increase the production of endogenous antioxidants, such as glutathione and superoxide dismutase (SOD), as well as improve the activity of the antioxidant defense system.

Finally, exercise can improve mitochondrial function and reduce oxidative stress by reducing inflammation. Chronic inflammation is associated with mitochondrial dysfunction and oxidative stress. Exercise has been shown to reduce inflammation by decreasing the production of pro-inflammatory cytokines and increasing the production of anti-inflammatory cytokines.

Overall, regular exercise has numerous beneficial effects on the body. It can improve cardiovascular function, increase muscle strength and endurance, enhance bone density, reduce the risk of chronic diseases, improve mental health, and reduce systemic inflammation. Incorporating regular exercise into your routine can help to reduce the risk of chronic diseases and improve overall health and well-being.

If you are interested in improving your health and well-being and decreasing inflammation through exercise, check out Project Chiro. At Project Chiro we offer chiropractic care, Rehabilitative Therapy, Massage Therapy, and fitness training to help our clients achieve their health and fitness goals. Our team of experienced chiropractors can provide you with the guidance and support you need to start an exercise program and improve your overall health. So, if you are ready to start your journey toward a healthier, happier life, set up an appointment today!

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Preventative Chiropractic Care: Chronic Systemic Inflammation

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February 19, 2023

By Dr. Chris Weilandich, DC, LAT

Chronic systemic inflammation is a condition where the body’s immune system responds to an ongoing harmful stimulus by producing a prolonged and excessive inflammatory response. This can lead to a range of health problems, including heart disease, diabetes, arthritis, cancer, and more. While conventional medical treatments, such as anti-inflammatory medications, can be effective in managing chronic systemic inflammation, there is growing interest and research in alternative therapies that may help to prevent or treat this condition. These include chiropractic care, exercise, nutrition, acupuncture, mind-body practices, herbal supplements, and massage therapy. There is a wealth of evidence supporting these therapies and how they may work to reduce inflammation in the body. 

What is Systemic Inflammation and How Does it Affect Your Health?

Systemic inflammation is a type of inflammation that affects the entire body, rather than just a localized area. It is characterized by an immune response that triggers the release of inflammatory molecules called cytokines throughout the body. Systemic inflammation can be caused by a variety of factors, including infections, autoimmune disorders, trauma, and chronic diseases such as obesity and diabetes to name a few.

The inflammatory response is a natural part of the body’s immune system, and it helps to protect the body from infections and other harmful stimuli. However, when inflammation becomes chronic and systemic, it can contribute to the development and progression of a range of health problems, including cardiovascular disease, metabolic disorders, and cancer.

Symptoms of Systemic Inflammation

Some of the signs and symptoms of systemic inflammation may include:

  • Fever
  • Fatigue
  • Muscle aches
  • Joint pain
  • Redness and swelling
  • Headaches
  • Loss of appetite

If you experience any of these symptoms, it’s crucial to speak to a healthcare professional including your chiropractor. They can help to determine the underlying cause of the inflammation and develop a treatment plan that is best suited for you.

Causes of Systemic Inflammation

There are many factors that can contribute to systemic inflammation, including:

  • Infections: When the body is fighting an infection, it triggers an immune response that can lead to inflammation throughout the body.
  • Autoimmune disorders: Conditions such as rheumatoid arthritis, lupus, and psoriasis can trigger a chronic systemic inflammatory response.
  • Trauma: Physical trauma, such as a car accident or a sports injury, can lead to systemic inflammation.
  • Chronic diseases: Conditions such as obesity, diabetes, and metabolic syndrome can all contribute to chronic systemic inflammation.
  • Poor diet: Many foods such as sugar, dairy, and gluten are very inflammatory to the body and can contribute to poor gut health leading to systemic inflammation.
  • Stress: Psychological stress can also trigger a chronic systemic inflammatory response.

The Effects of Systemic Inflammation on Your Health

Chronic systemic inflammation has been linked to a range of health problems, including:

  • Cardiovascular disease: Inflammation can contribute to the development of atherosclerosis, or the buildup of plaque in the arteries, which can lead to heart attacks and strokes.
  • Metabolic disorders: Chronic systemic inflammation has been linked to insulin resistance, which can lead to type 2 diabetes and other metabolic diseases.
  • Cancer: Inflammation can contribute to the development and progression of cancer by promoting the growth and spread of cancer cells.
  • Alzheimer’s disease: Chronic systemic inflammation has also been linked to an increased risk of Alzheimer’s disease.

Prevention and Treatment for Systemic Inflammation

Treatments for systemic inflammation should involve addressing the underlying cause of the inflammation, such as treating an infection or managing an autoimmune disorder, as well as medications to help reduce inflammation throughout the body. However, prevention is always the best option. Prompting and promoting healthy lifestyle changes and preventative measures such as chiropractic care, regular exercise, healthy diet and nutrition, acupuncture, herbal supplements, massage therapy, and stress management can help to reduce the root causes of chronic systemic inflammation and improve overall health and wellness.

Chiropractic Care

Chiropractic care involves the manipulation of the spine and other joints to improve the alignment of the musculoskeletal system. Research has shown that chiropractic care can help to reduce inflammation by reducing oxidative stress and modulating the immune response.

One study published in the Journal of Chiropractic Medicine found that patients who received chiropractic care had lower levels of inflammatory cytokines than those who did not receive chiropractic care. Another study published in the Journal of Alternative and Complementary Medicine found that chiropractic care improved markers of oxidative stress and inflammation in patients with chronic low back pain.

Exercise

Regular exercise has been shown to be an effective way to reduce chronic systemic inflammation. Exercise can help to reduce inflammation by reducing the release of inflammatory cytokines and increasing the production of anti-inflammatory cytokines. One study published in the Journal of Applied Physiology found that exercise decreased the levels of several inflammatory markers in the blood. Another study published in the Journal of Sports Medicine and Physical Fitness found that a combination of aerobic and resistance exercise reduced inflammation and improved metabolic health in overweight and obese individuals.

Healthy Diet and Nutrition

Dietary changes can also be an effective way to reduce chronic systemic inflammation. A diet high in fruits, vegetables, whole grains, and healthy fats can help to reduce inflammation by reducing oxidative stress and modulating the immune response. One study published in the Journal of the Academy of Nutrition and Dietetics found that a diet high in fruits, vegetables, and whole grains reduced inflammation in overweight and obese individuals. Another study published in the Journal of Nutritional Biochemistry found that a diet high in omega-3 fatty acids reduced inflammation and oxidative stress in individuals with metabolic syndrome.

Acupuncture

Acupuncture is a traditional Chinese medicine practice that involves the insertion of thin needles into specific points on the body. This practice is based on the concept that the human body has energy channels known as meridians, and that inserting the needles at specific points along these channels can help to correct imbalances and improve health. Research has shown that acupuncture can help to reduce inflammation by modulating the immune response and reducing the release of inflammatory cytokines. One study published in the Journal of Clinical Investigation found that acupuncture reduced inflammation in mice with arthritis by reducing the levels of inflammatory cytokines. Another study published in the Journal of Alternative and Complementary Medicine found that acupuncture reduced inflammation and pain in patients with osteoarthritis of the knee.

Herbal supplements

Some herbal supplements have anti-inflammatory properties and may be used to prevent or treat chronic systemic inflammation. For example, turmeric contains curcumin, which has been shown to have anti-inflammatory and antioxidant properties. Ginger also has anti-inflammatory properties and may help to reduce inflammation in the body. Green tea contains polyphenols, which have been shown to have anti-inflammatory and antioxidant properties. It’s important to note that herbal supplements can interact with medications and may have side effects, so it’s important to speak with your chiropractor before taking any supplements.

Massage therapy

Massage therapy can help to reduce chronic systemic inflammation by improving circulation and reducing muscle tension. Massage can also help to reduce stress, which is a known trigger of inflammation. One study published in the International Journal of Therapeutic Massage and Bodywork found that massage therapy reduced inflammation in patients with chronic low back pain.

Massage therapy can take many forms, including Swedish massage, deep tissue massage, and myofascial release. It’s important to work with a licensed and experienced massage therapist to ensure that the massage is safe and effective for your specific needs. Your chiropractor is a great first step in deciding if massage therapy is right for you and what style may be best for your specific needs.

Mind-body practices

Mind-body practices such as yoga, meditation, and tai chi can help to reduce chronic systemic inflammation by reducing stress and modulating the immune response. These practices have been shown to reduce the levels of inflammatory cytokines and improve immune function. One study published in the journal Psychosomatic Medicine found that a mind-body intervention consisting of meditation and yoga reduced inflammation and improved immune function in patients with breast cancer. Another study published in the journal Frontiers in Human Neuroscience found that meditation reduced the levels of inflammatory cytokines in healthy individuals.

Chronic systemic inflammation is a serious condition that can lead to a range of health problems. While conventional medical treatments can be effective in managing inflammation, there are also several alternative therapies that may help to prevent or treat this condition. Chiropractic care, exercise, nutrition, acupuncture, mind-body practices, herbal supplements, and massage therapy are all examples of alternative therapies that have been shown to reduce inflammation in the body.

At Project Chiro, we offer a range of services that can help to prevent and manage chronic systemic inflammation. Our experienced chiropractors can help to realign the spine and improve nerve function, which can help to reduce inflammation and improve overall health. We also offer nutrition and lifestyle counseling, which can help you to make healthy choices that can reduce inflammation in the body. In addition, we offer acupuncture and massage therapy, which can help to reduce inflammation and manage pain.

We believe that a holistic approach to health is the best way to prevent and manage chronic systemic inflammation. By promoting chiropractic care, regular exercise, healthy diet and nutrition, acupuncture, herbal supplements, massage therapy, and stress management, we can help our clients to live healthier, happier lives. If you’re experiencing symptoms of chronic systemic inflammation or are interested in improving your overall health and well-being, please contact us to schedule a consultation.

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Preventative Chiropractic Care: Reducing the Risk of Injury

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Project Chiro Chiropractic Chiropractor Health and Wellness

February 12, 2023

By Dr. Chris Weilandich, DC, LAT

Injuries are a common occurrence in everyday life, and can range from minor to severe. While some injuries are unavoidable, others can be prevented with the right precautions and care. Preventative chiropractic care is one method that can be used to reduce the risk of injury by improving joint health and reducing tension in the muscles. Chiropractors use a range of techniques to identify misalignments in the body and provide a variety of treatments to help correct them. 

improving joint health and reducing tension in the muscles

Chiropractic care can help to reduce the risk of injury by improving joint health and reducing tension in the muscles. According to a study published in the Journal of the American Medical Association, chiropractic care was found to be an effective treatment for acute low back pain, which can be a common precursor to more serious injuries (1). Low back pain is often caused by poor posture, tight muscles in the back of the thigh, and poor biomechanics in the hips and pelvis. 

misalignments or areas of tension in the body

A chiropractor can assess your joint health and identify any misalignments or areas of tension in the body. By using adjustments, massage therapy, stretching, and other techniques, chiropractors can correct these misalignments and reduce muscular tension to improve joint mobility. This improved joint mobility leads to better balance and coordination, making it easier to move and perform physical activities with less effort and without injury.

imbalances in the body

Chiropractic care also addresses imbalances in the body that may predispose you to injury. A study published in the Journal of Chiropractic Medicine found that chiropractic adjustments can improve leg length inequality, which can cause imbalances in the hips, spine, and legs, leading to pain and injury over time (2). Another study published in the Journal of Manipulative and Physiological Therapeutics found that chiropractic care can improve joint proprioception, or the body’s ability to sense joint position, which can help to prevent injury from repetitive overuse movements or poor posture (3).

improve nerve function and communication with the body

Chiropractic adjustments help improve nerve function and communication with the body. Nerve compression or irritation can cause pain, numbness, and weakness in the body. This decrease in communication makes it more difficult to move which can increase the risk of injury. Chiropractic adjustments can help to reduce nerve compression, improving nerve function and reducing the risk of injury (4).

dysfunctions in the body

Chiropractic care can help address any imbalances or dysfunctions in the body that may be contributing to injury. For example, if you have one leg shorter than the other, this can cause imbalances in the hips, spine, and legs, leading to pain and injury over time. A chiropractor can identify these imbalances and provide treatments to help correct them, reducing the risk of injury in the future.

provide guidance and education

Chiropractors can provide guidance on proper posture, body mechanics, ergonomics, stretching techniques, and other factors that can contribute to injury. According to a study published in the Journal of Occupational Rehabilitation, chiropractic care can be effective in improving sitting posture in office workers, which can help to prevent musculoskeletal disorders (5)(6). By educating patients on how to move and perform physical activities safely and effectively, chiropractors can help to reduce the risk of injury.

Injuries can be a significant hindrance to our daily lives, but chiropractic care can play an essential role in reducing the risk of injury. By improving joint health and mobility, and addressing imbalances and poor posture, chiropractors can help patients move and perform physical activities with ease and reduce the risk of injury.

At Project Chiro, we specialize in providing high-quality chiropractic care to help our clients achieve optimal health and wellness. Our team of experienced and knowledgeable chiropractors uses a personalized approach to identify and treat each Client’s unique needs. Our experienced chiropractors are committed to promoting joint health and mobility and providing the highest quality care. Our skilled and compassionate team uses a range of techniques to assess joint health and provide personalized treatment plans to help our clients recover and prevent the risk of future injuries.

If you’re looking to improve function and reduce your risk of future or further injury and improve your overall health, wellness, and quality of life, Project Chiro is ready to help. Don’t let pain and injury hold you back any longer, contact Project Chiro today to schedule an appointment.

Sources:

  1. Paige NM, Miake-Lye IM, Booth MS, et al. Association of Joint Manipulative Therapy With Clinical Benefit and Harm for Acute Low Back Pain: Systematic Review and Meta-analysis. JAMA. 2017;317(14):1451–1460. doi:10.1001/jama.2017.3086
  2. Cooperstein R, Lucente M. Comparison of supine and prone methods of leg length inequality assessment. J Chiropr Med. 2013;12(2):103-9. doi: 10.1016/j.jcm.2013.04.002.
  3. Niazi IK, Türker KS, Flavel S, et al. Changes in H-Reflex and Vibration-Induced Illusory Movement Following Joint Manipulation. J Manipulative Physiol Ther. 2018;41(8):667-675. doi: 10.1016/j.jmpt.2018.02.006.
  4. Passmore SR, Burke J, Good C, et al. Effects of spinal manipulative therapy on autonomic activity and the cardiovascular system: a case series and literature review. J Manipulative Physiol Ther. 2014;37(6):437-451.
  5. Bisiacchi D, Baggio G, Stocco P, Lalli A, Tettamanti A. Effects of Osteopathic Manipulative Therapy and Chiropractic Manipulation on Sitting Posture in Healthy Subjects: A Randomized Controlled Trial. J Occup Rehabil. 2019;29(2):381-388. doi: 10.1007/s10926-018-9775-5.
  6. Cramer GD, Budgell B, Henderson CNR, et al. Updated techniques for the chiropractic adjustment: a cross-sectional survey of Australian chiropractors. Chiropr Man Therap. 2017;25:37.

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