Joint health is one of the cornerstones of overall well-being. Healthy joints allow you to move freely and live an active, fulfilling life. If you’re looking for a way to alleviate joint discomfort, keep in mind that diet plays a pivotal role. At Elevate Wellness Chiropractic, we emphasize a whole-body approach to health, and nutrition is a key component of our care. 

In this guide, we’ll suggest some foods to add to your diet to support your joint health. 

The Role of Inflammation in Joint Health

Before getting into specific foods, it’s important to understand inflammation’s role in joint health. While occasional inflammation is normal and healthy, chronic inflammation can lead to conditions like arthritis, which causes swelling, stiffness, and pain in the joints. By eating foods with anti-inflammatory properties, you can enhance your overall joint health. 

Omega-3 Fatty Acids

Omega-3 fatty acids are known for their anti-inflammatory properties. These essential fats work to reduce the production of inflammatory chemicals in the body. Fatty fish such as sardines, mackerel, trout, and salmon are some of the best sources of omega-3s. Chia seeds and flax seeds are rich in alpha-linolenic acid, which is a type of omega-3. Finally, a handful of walnuts can be a convenient snack that boosts your omega-3 intake.

Colorful Fruits and Vegetables

Antioxidants combat oxidative stress and inflammation. Fruits and vegetables are excellent sources of antioxidants, so make sure you add a rainbow of colors to your plate to support your joint health:

• Berries: Raspberries, strawberries, and blueberries contain antioxidants such as vitamin C and anthocyanins, which are known for their anti-inflammatory properties.
• Leafy greens: Kale and spinach are excellent sources of vitamins and minerals that support joint health.
• Cruciferous vegetables: Cauliflower, Brussels sprouts, and broccoli contain sulforaphane, which is known to reduce inflammation.

Fiber-Rich Whole Grains

Fiber isn’t just good for the digestive system — it’s also an essential part of a joint-friendly diet. By promoting a healthy gut microbiome, fiber helps control inflammation and reduces joint pain. 

Opting for whole grains is a great way to increase fiber intake. Have a hearty bowl of oatmeal for breakfast or switch out white rice for nutrient-dense brown rice. In addition to being a versatile whole grain, quinoa is also a complete protein, which means it provides all nine of the essential amino acids.

Nuts and Seeds

Nuts and seeds are chock-full of protein, healthy fats, and antioxidants, providing multifaceted joint health benefits. Almonds and sunflower seeds are especially high in anti-inflammatory vitamin E, while pumpkin seeds contain magnesium, a mineral that supports bone and joint health.

Lean Protein

Protein is vital for building, repairing, and maintaining joint tissues. Choose lean sources of protein whenever possible to avoid excessive saturated fats. Chicken and turkey, for example, are great sources of lean protein. 

When it comes to plant-based protein, legumes like chickpeas, lentils, and beans are good choices. Soy products like tempeh and tofu are also rich in protein and can be used in a variety of dishes.

Spices and Herbs

Believe it or not, adding certain herbs and spices to your food doesn’t just make it taste better — it can also provide additional anti-inflammatory benefits and support joint health. 

For example, turmeric contains curcumin, which is a powerful anti-inflammatory compound. Sprinkle a bit on soups, stews, and even smoothies. Ginger is also known for reducing inflammation and joint pain. Add it to tea, stir-fry, or baked goods. Finally, garlic contains diallyl disulfide, which is another excellent anti-inflammatory.

Healthy Fats

Consuming healthy fats is crucial for maintaining the integrity of joint structures and reducing inflammation. Avocados are packed with antioxidants and monounsaturated fats, while coconut oil contains medium-chain triglycerides, both of which are known to reduce inflammation. Additionally, extra virgin olive oil contains oleocanthal, a compound with anti-inflammatory properties similar to ibuprofen.

Keep Joints Lubricated

Keeping joints lubricated is crucial for reducing inflammation. Drinking plenty of water keeps joint cartilage hydrated and supple, so it’s important to aim for at least eight glasses of water per day. Furthermore, consider hydrating foods like watermelon, oranges, and cucumbers.

Foods to Limit

In addition to eating foods that support joint health, it’s also important to limit intake of those that can exacerbate inflammation, including sugary foods and beverages, processed foods full of unhealthy fats, and excessive alcohol. 

Supporting Joint Health at Elevate Wellness Chiropractic

At Elevate Wellness Chiropractic, our care doesn’t end the moment you step out of our office. We are dedicated to improving your overall health — not just through chiropractic care, but with lifestyle modifications, nutritional advice, and personalized exercise plans. 

For the ultimate in joint health support, schedule an appointment with Elevate Wellness Chiropractic today!

As you search for relief from pain or discomfort, you’ll encounter endless treatment options and philosophies. From surgical interventions to medications to homeopathic remedies to holistic approaches, the never-ending possibilities make it hard to decide what’s best for you.

Choosing between an osteopath and a chiropractor can be especially confusing, since both professionals focus on musculoskeletal issues. However, their philosophies, approaches, and treatments have key differences that set them apart. Understanding these distinctions is essential for making an informed decision about your specific needs.

Understanding Osteopathy

Osteopathy is a branch of alternative medicine that focuses on the role of the musculoskeletal system in overall health. It’s based on the idea that many health problems stem from imbalances or dysfunctions in the body’s structure.

Osteopathic Principles and Techniques

Osteopaths use a holistic approach to diagnose, treat, and prevent injury and illness. They believe that the body has natural healing abilities and that its function and structure are closely connected. 

The key principles of osteopathy include:

• The body is an integrated unit: Osteopaths see the body as an integrated whole rather than a collection of distinct parts. They emphasize how different systems interact and influence each other.
• Structure and function are interrelated: Osteopathy posits that imbalances in the musculoskeletal system can affect overall health, and restoring balance can improve function.
• Self-healing mechanisms: Osteopaths’ goal is supporting the body’s natural healing processes through manual manipulation, lifestyle adjustments, and, in some cases, medication or surgery.

This philosophy typically involves hands-on osteopathic manipulative treatment (OMT), which can include gentle pressure, stretching, and resistance techniques that aim to restore function, reduce pain, and promote mobility.

Understanding Chiropractic Care

Chiropractic care specifically focuses on diagnosing and treating disorders of the musculoskeletal system, especially those affecting the spine. It’s based on the belief that misalignments of the spine, known as subluxations, can disrupt nervous system function and lead to various health issues.

Chiropractic Principles and Techniques

Chiropractors believe that spinal misalignments can affect overall health, emphasizing the relationship between the nervous system and spine. They rely on manual adjustments to correct these misalignments, supporting proper nerve function. These adjustments involve the application of controlled force to specific joints, whether with their hands or with special instruments. 

While the spine is the primary focus of chiropractic care, practitioners often consider other factors in their treatment plans, including diet, exercise, and stress.

For more information about the key principles of chiropractic care, check out these blog posts:

• The Holistic Approach: How Chiropractic Care Can Complement Traditional Medicine
• Debunking 5 Common Myths About Chiropractic Care
• The Important History Of Chiropractic Treatment

Comparing Osteopathy and Chiropractic Care

While both osteopaths and chiropractors use manual techniques to treat musculoskeletal problems, there are several differences between the two philosophies.

Training and Education

In the United States, there is a distinction between Doctors of Osteopathic Medicine, who are fully licensed physicians, and osteopaths, who are only trained in manual osteopathic treatment. Doctors of Osteopathic Medicine also receive training in conventional medicine, allowing them to prescribe medication and perform surgery if necessary.

Chiropractors complete a Doctor of Chiropractic degree and often receive additional specialized training. Their education focuses on chiropractic techniques, spinal anatomy and physiology. They do not prescribe meditation or perform surgery.

Treatment Focus and Approach to Care

Osteopaths generally take a broader approach to treatment, considering the entire body and all its systems. They use a variety of techniques, including hands-on manipulations, and may incorporate conventional medical treatments. 

Chiropractors are more specialized, typically focusing on spinal health. While the benefits of chiropractic care can extend beyond the spine, its main goal is to improve nervous system function and overall well-being by correcting spinal misalignments.

Which is Right for You?

Choosing between an osteopath and a chiropractor depends on your specific needs, preferences, and the nature of your health concerns. Both can provide effective care and help you find relief.

Consider an osteopath if you’re seeking a comprehensive approach that considers the entire body, you want a practitioner who can also provide conventional medical care, or you have a broader range of health concerns.

Consider a chiropractor if you’re primarily looking for relief from spinal or musculoskeletal issues, you prefer a non-invasive treatment approach, and you want a practitioner who specializes in spinal health and nervous system function.

Chiropractic Care in Bountiful, UT

If you’ve decided that chiropractic care is the right approach for you, contact Elevate Wellness Chiropractic to begin your journey toward enhanced function and a better quality of life. We specialize in treating a wide range of injuries, from back pain to sciatica to neuropathy. Don’t let pain hold you back from living the life you deserve — schedule your appointment today.

When it comes to losing weight, there are many components that can work together to help you lose weight. Diet, physical activity, sleep, genetics, and chiropractic can all affect your weight loss journey. While chiropractic adjustment is not the only method to lose weight, it can help improve your physical health in multiple ways. In this blog, we will share how chiropractic can help support your weight loss efforts.

Increased Mobility

One of the best ways to lose weight is to increase your movement. Walking, swimming, running, weight lifting, or sports are great physical activities to take up on a weight loss journey. Chiropractic adjustment can increase your mobility and reduce injury that could occur with new physical activities. 

By reducing subluxations of the spine, chiropractic will help relieve pressure. Adjustment may help you to perform longer and participate in more intense workouts while trying to reach your weight loss goal. Working with a chiropractor will also help you avoid spinal disc injuries, tissue tears, and more that could set you back on exercise and weight loss. 

Digestive Improvements

Chiropractic treatment has been shown to help with digestive issues. The nervous system and digestive system are connected and can lead to inflammation, bloating, slower digestion, and constipation. When the spine is properly aligned, it helps all systems of the body to communicate better. When signals aren’t received correctly, your body can struggle to regulate your weight. Cues for hunger or fullness will be off, leading to digestive problems and weight gain. 

Chiropractic has been show to help with IBS, slow digestion, constipation, and more. The nervous and digestive systems need to be able to communicate effectively to regulate hormones and metabolism, so while chiropractic care alone may not lead to weight loss, it can help improve your body function as you work to improve your eating habits.  

Stress Reduction

Working with a chiropractor helps to reduce stress in the body. Tension can build up in your body over time and cause issues such as:

• Tension headaches
• Back pain
• Migraines
• Loss of sleep
• Neck pain
• Weight gain

Relieving stress is crucial during a weight loss journey as it will help you stay focused on the end goal. Stress often manifests in physical ailments that may make it difficult to complete daily tasks or follow an exercise routine. Seeking chiropractic care will relieve tight muscles or pent-up stress. By relieving stress you can enjoy better sleep, limit emotional eating, improve your mood, and increase your energy for physical activities. 

Combining Holistic Methods With Medicine

Combining traditional medicine and holistic methods is not a new practice, but it can help treat the root cause of an issue, rather than just mask symptoms. Employing hands-on techniques with medication and exercise, individuals may see better weight loss results than those without chiropractic care. 

Chiropractic focuses on the musculoskeletal system to relieve pain, reduce stress, and improve immune function. Combining these benefits with weight loss efforts like eating more minerals, building muscle, and increasing your energy levels is the best way to ensure that you keep the weight off and stick to your healthier habits.

By frequently seeking chiropractic adjustment, your body can fight off illnesses quickly. Removing interferences in the nervous system will up your body’s defense system to keep you healthier during all seasons. Using natural vitamins as well as medical supplements will also help enhance the effects of chiropractic treatment.

Better Weight Loss With Help From Elevate Wellness

Elevate Wellness Chiropractic focuses on treating the root issue of your symptoms. We focus on spinal decompression and auto accident injuries but can help patients of all kinds achieve more well-rounded health. With evidence-based practices, Elevate Wellness is one of the top holistic health choices in Bountiful, UT. 

Our chiropractor knows firsthand how a chiropractic adjustment can help with injuries. After multiple sports injuries, working with a chiropractor helped Casey Simmonds heal and get back to exercising. Now a chiropractor himself, Casey helps patients, young and old have better spinal communication. Ready to improve all aspects of your health? Reach out to us to schedule an appointment today!