There have been a lot of controversial knowledge versions from different researchers on protein. The layman is often left at the crossroads on whether protein is harmful to our health, how much of it is adequate for a day, or whether to abandon animal protein and depend on plant proteins. While the body can manufacture some of the 21 amino acids, the essential category must come from the food we eat.                        Some researchers have demonized protein citing the following reasons. •         High consumption of protein increases one’s risk for diabetes. •         High-protein diets hasten puberty and are associated with breast cancer among girls. •         Protein is associated with health conditions, including heart disease, cancer, and obesity. •         Eating red and processed meat products regularly accelerates the risks for cancer, premature death, unhealthy weight gain, stroke, type 2 diabetes, and heart disease. •         Proteins contain high levels of specific amino acids such as methionine (BCAAs) that may harm metabolism, thus affecting an organism’s longevity and health metabolic reactions. •         Eating more proteins is harmful to kidney health. •         High consumption of proteins may lead to low bone density.   Does protein have detrimental health effects? Despite the many misconceptions about protein, there is no adequate scientific evidence to support the claims that protein is indeed harmful to human health. The reasons some researchers may be wrong to have demonized protein include the following.   •         Although it is helpful to restrict protein consumption among those with preexisting kidney issues, there is no empirical proof of the association between kidney damage and protein consumption among healthy individuals. •         Various studies indicate that consuming more protein lowers blood pressure and helps suppress diabetes, which is both kidney disease risk factors. •         There is scientific evidence that protein intake, along with other nutrients such as calcium and vitamin D, helps prevent osteoporosis. •         While blaming protein for conditions such as cardiovascular disease, unhealthy weight gain, obesity, stroke, type 2 diabetes, and cancer, the researchers have not considered other underlying issues that may lead to similar conditions. The real culprits could be excessive added sugar consumption, saturated fat, genetic disorders, lifestyle, and other factors. •         Only particular protein sources such as processed meat products are linked with increased risk for cancer. •         In health promotion and disease prevention, what matters is nutrient density and overall quality rather than the exact macronutrient content. •         Studies linking higher intakes of protein to increased risks for certain health conditions are not clear whether the researchers considered other factors such as age, individual body weight, physical activity, body composition goals, body weight, and special conditions, such as pregnancy and illness. Generally, there is no adequate scientific evidence that protein is harmful to human health. Moreover, studies suggest that the protein package rather than the absolute quantity matters in human metabolism and overall well-being. Certain proteins, such as red and processed meat products harm our health. However, we can choose healthy proteins from poultry, eggs, seafood, dairy products, and plant sources such as legumes, whole grains, beans, nuts, and seeds.   You may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to learn more on why protein is demonized by some researchers and why they are wrong.

Lety Algeri is a certified Holistic Health Coach and the founder of The Craving Crusher Method. She helps women break free from Emotional Eating, and empowers them to create healthy relationships with food using her unique Food Therapy Techniques.  What makes Lety unique are her simple yet effective strategies and her compassionate yet direct approach to coaching women for lifelong change.  Her magnetic personality inspires her clients and followers to become better versions of themselves, making her message so powerful and effective.    Links: FB: LetyAlgeri1 IG: Lety_Algeri Website: https://www.letyalgeri.com/ Complementary Wellness Strategy Session: https://calendly.com/letyalgeri/strategy Freebie: List of 59 Snacks to Curb Emotional Eating https://letyalgericoaching.com/snacks

We have heard that protein is an essential macronutrient in bodybuilding and repair. But how much of this macronutrient is enough for us in a day? The absolute protein requirement per day depends on factors such as physical activity levels, muscle mass composition and goals, age, and the body’s overall health state. Getting inadequate protein quantity can adversely affect our overall health, physique, and general body constituents. The Dietary Reference Intake (DRI) recommends 0.36g of proteins per pound (0.8g) per kg of body weight. Although this protein quantity may be adequate to keep deficiency at bay, it may not be enough with other lifestyle factors at play.   How much protein do we need per day? Basically, protein should give us between 10% to 35% calories in a day. At the age of 40-50 years, we may begin to lose muscle mass. To keep fit and live a quality life as we age, we can increase our protein intake from 0.8 to 1-1.3 grams per kg of body weight per day. Is this quantity enough for strenuous physical activities like weight lifting, cycling, or running? Regular exercise gurus have higher energy requirements and should consume higher protein quantities, ranging from 1.1-1.5 grams per kg. Regular weight lifters or those training for cycling or running events require 1.2 -1.7 grams of protein per kilogram of their body weights daily. Overweight individuals should consult a dietician before calculating their daily protein requirements to avoid overestimation.   When is the appropriate time of the day to take proteins? Recent studies suggest that consuming more proteins for breakfast than supper can reduce hunger and cravings during the day for healthy weight management. However, more research is still required to substantiate these claims. Experts recommend even protein distribution throughout the day, maintaining 15-30 grams at every serving. Studies also show that consuming more than the recommended quantity of protein per meal is a waste because it does not gain any gains.   The myth that eating excess protein results in bigger muscles is false. Although athletes, trainers, and bodybuilders require sufficient proteins daily, eating this macronutrient in excess will not result in bigger muscles. Only additional strength training can result in muscle growth.   Is it dangerous to over consume protein? Since the body has no means of storing protein after meeting its daily requirements, it uses the excess for energy production or stores it as fat. Most protein-dense foods contain saturated fat. Eating more proteins than the body requires elevates blood lipids and heart disease risk. It may also worsen pre-existing kidney conditions.   Bottom line The optimal daily protein requirements vary with individuals based on various factors such as physical activity and age. It is fundamental for each of us to maintain diet patterns based on our overall well-being and wellness goals and objectives. Although high protein consumption is associated with various health benefits, over consuming some proteins, such as red meat and processed meat products, exposes us to certain health risks.   You may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to learn more on how much protein you should have in a day.

Protein sources contain different quantities of this macronutrient. To plan our diets with healthy protein, we need to understand the best sources to ensure adequate supply to every cell or tissue in our bodies. There are nine amino acids that the body must obtain from food. Studies show that it is the protein package (source) rather than the quantity that matters that matter to our health.   Which foods can supply us with the best protein? We get protein from plants, poultry, and animals, as discussed below.   Plant Protein Kingdom Plantae offers different types and quantities of healthy protein for daily consumption. These include legumes, whole grains, seeds, nuts, and other plant sources that are healthy and environmentally friendly.   Legumes include beans, lentils, peas, soybeans, beans, and peanuts. This plant-based protein contains the essential macronutrient, fiber, antioxidants, minerals, and vitamins. Eat the right quantity of legumes per meal to get the best health benefits.   High protein Seeds and nuts include cashews, pecans, pumpkin seeds, sunflower seeds, walnuts, sesame seeds, almonds, chia seeds, macadamia, and hemp seeds, among others. You can set a meal target to guide you through the healthy consumption of nuts and seeds; based on your protein requirements and goals.   Whole grains such as rice, oats, quinoa, kamut, teff, millets, buckwheat, and wheat, supply us with B vitamins, carbohydrates, calories, and protein. Unrefined whole grains contain more protein than when refined.   Other plant products that consist of some protein quantities include fruits and vegetables, such as broccoli, corn, and Brussels sprouts.   Animal and Poultry Protein What animal protein is the best? When consuming animal-based protein, it is fundamental to consider the protein package rather than the quantity. Common animal/poultry-based proteins come from the following. Poultry: chicken, duck, turkey, and eggs. Seafood: fish, mollusks, crustaceans. Dairy foods: milk, yogurt, and cheese. Red meat: unprocessed beef, veal, mutton, goat meat, lamb. Processed meats.   What Other Vitamins and Minerals Are We Getting When We Eat Animal Protein In addition to protein supply, animal-derived foods provide us with the following vitamins and minerals. Vitamin B12; is an essential nutrient in the formation of blood, the brain, and the nervous system. Zinc for growth and body maintenance. Selenium; is an essential trace element that aid in various body functions, including the manufacture of active thyroid hormone. Iron, often in heme form; for making hemoglobin, myoglobin, and some hormones. Niacin (vitamin B3), whose deficiency has been linked to increased heart disease risk. Vitamin B6 is essential for energy metabolism and blood formation. Phosphorus is fundamental in the growth and maintenance of the body. Retinol (vitamin A), a fat-soluble vitamin, is fundamental in vision maintenance, reproduction, physical development, and immune function. Creatine; a molecule that supplies our body muscles and brain cells with fast energy, and boosts muscle growth, size, and strength. Docosahexaenoic acid (DHA), is an omega-3 fatty acid that shields the brain against oxidative stress and inflammation, especially in children. Riboflavin; a pro-metabolic B vitamin that aids in the production of energy from ingested food, good eye vision maintenance, and iron uptake.   You may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to learn more on the best sources of protein.

Did you know that every single cell of our human body is composed of protein? All thanks to protein, we have well-defined structures in our bodies, thus the reason we refer to them as life’s building blocks. The macronutrients are everywhere; in our bones, cells, tendons, muscles, enzymes, blood, hormones, neurotransmitters, and other structures.    Proteins consist of amino acid chains. There are three categories of amino acids, namely, essential, nonessential, and conditional amino acids. Our bodies receive essential amino acids from the food we eat because they do not have the capacity to manufacture them. The body can manufacture nonessential amino acids from the essential amino acids supplied via food or during protein breakdown. Conditional amino acids are needed during certain conditions, such as adversity, stress, and illness.   Reasons Protein is Important for Our Overall Well-being   In addition to being the building blocks of life, protein has several other health benefits. Our daily protein requirements depend on various factors, including physical activity and the state of our bodies. The following are some of the reasons protein is fundamental to our overall well-being.   ·         Protein is responsible for the body’s self-repair following injury   Have you ever healed from an injury, bruise, or cut? Did you wonder how that bleeding stopped and a scar formed? Proteins are the essential building blocks in organs and tissues. When we are injured, protein helps our bodies repair and recover from such injuries. Different studies support this and add that, after injury, increasing our daily protein consumption can accelerate the recovery process.   ·         Promotes muscle mass and strength   Are you a strength trainer or a bodybuilder? Do you desire to have protruding muscles for an excellent pose in front of cameras? Proteins are the muscle mass and strength building blocks. Adequate protein consumption helps in maintaining muscle mass and promoting muscle growth. Trainers, weight lifters, and those desiring to gain muscles need to include enough protein quotients in their daily diets for the best results.   ·         Promotes bone health   Bones comprise 50% protein. Studies show that adequate protein consumption, balanced with calcium and plant foods, is beneficial for bone health, especially post-menopause and old age. Consuming more protein will help maintain bone mass and reduce the fracture and osteoporosis risks as we age.     ·         Boosts metabolism and increases fat burning   Reliable sources indicate that proteins have higher thermic effects than fats and carbohydrates. Higher protein consumption significantly boosts the rate of metabolism as well as burned calories. In a study to compare caloric burning between high and low-protein groups, the high-protein group burned 260 more calories than the low-protein group per day.    ·         Eating proteins helps lower blood pressure   High blood pressure increases the risks of chronic kidney disease, heart attacks, and stroke. Scientists and nutritionists, through controlled trials, have found an association between higher protein intake with lower blood pressure.    Other reasons why protein is essential for our overall well-being include: Reducing hunger levels and suppressing appetite. Minimizing food cravings and the desire for snacks, especially at night. Weight loss maintenance. Keeping healthy kidneys unharmed. Helping us remain fit as we age.   Each of our body’s cells consists of protein with chains of amino acids making its basic structure. Everyone, including kids, teens, and expectant women, needs protein for growth, development, repairing cells, and manufacturing new ones.   You may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to learn more on why protein is important for our overall health.

In this podcast, we interview Dr. Shivani Gupta, and she is an Ayurvedic practitioner who has studied Ayurveda in India, and in the US over the last 20 years finally culminating in a Ph.D. and turmeric. We're going to talk today about the truth about inflammation, what causes it, and how to prevent it. As well as she's going to tell us about her background, her training, and what got her into doing what she does today with inflammation. The topic of Discussion for this Podcast: What are the big causes of inflammation?What is the problem with modern medical interventions for inflammation?How Ayrveda is different from nutrition therapy, functional medicine, etc.?What is the top ayurvedic remedy for inflammation is.We also discuss her company, Fusionary formulas, where she creates her own formulas for inflammation About Dr. Shivani Gupta: She works with clients and teaches about ancient tools and strategies from Ayurveda for biohacking inflammation and gut health.  Not only do her clients learn how to prevent autoimmune disorders and chronic health diseases, but also improve their longevity and vitality.  This is why she wants to change lives with Ayurveda:  When opioids, muscle relaxers, and injections only made a sports injury worse, I decided to rebuild my body naturally and created my own line of natural ayurvedic supplements when I failed to find an effective natural product on the market. I applied this approach to healing leaky gut and an autoimmune condition as well.  She is the founder of Fusionary Formulas, an Ayurvedic supplement company that is the perfect fusion of the right herbal formulations from ancient times fused with modern science to give us the maximum benefits.  Daily she works with physicians including top orthopedic and spine surgeons, rheumatologists, and functional medicine doctors across the country to help patients from top CrossFit athletes to Baby Boomers reduce chronic pain, and acute and low-grade inflammation, prevent surgery and optimize their health. She has spent over 2 decades accessing gurus, leaders, and changemakers in Ayurveda before she earned my master's and PhD in Ayurvedic studies We have the right to choose what we put into our bodies and what gets taken out and she believes we need to learn to be our own healers. She believes in a balanced approach to our health that combines the ancient wisdom of Ayurvedic herbs and diet with modern medical interventions.

After a long day, our nervous system may feel strained and crave some rest. Occasional stress stands in the way of the calm you need for your nervous system. But the good news is you can easily calm down your nervous system by including calming nutrients in your diet. Some supplements, nutrients, and minerals play a significant role in helping support your relaxation efforts. Have you struggled to fall asleep or decompress after a challenging day? That is probably a sign that your nervous system is strained and needs rest. You need not worry anymore because we have got a solution for you. To guide you, we have prepared research on anti-stress supplements, nutrients, and minerals that will significantly help relax your nervous system. Supplements/Nutrients/Minerals That Calm Down the Nervous System Magnesium You probably have heard of magnesium's significant role in supporting your body's muscles and energy production. But did you know it also plays an essential role in your nerve function? Magnesium is a "calming mineral" that helps your mind and muscles relax. It greatly helps support the regulation of the sleep hormone melatonin, which in return helps direct your body's sleep-wake cycles. Magnesium optimizes melatonin secretion, making it easy for you to get sleepy at the end of the day and feel rested when you wake up. Magnesium further helps support feelings of calm and rest by binding with the neurotransmitter gamma-aminobutyric acid (GABA) to facilitate sleeping mode in the body. GABA turns down your nervous system activity to help your body settle down and rest. Some of the great sources of magnesium you can consider adding to your diet include; spinach, avocado, whole wheat, almonds and cashews, dark chocolate, peanuts, quinoa, and black beans. B Vitamins Eight different B vitamins work together to manage many processes in the body, including stress levels. Your brain is responsible for helping your body rest. It contains neurotransmitters that alert your body when it's time to wind down. B vitamins significantly help maintain the production of the neurotransmitters that put your mind at ease. Some dietary sources of B vitamins include; milk, salmon, legumes, eggs, spinach, and romaine lettuce. You can consider adding B vitamins into your diet to optimize your mental health and feel at peace. Omega-3 fatty acids Omega-3 fatty acids are a nutrient that directly benefits the nervous system and brain health. A good intake of omega-3 fats helps reduce the risk of anxiety and depression. Omega-3 fats are present in fish and flaxseed. You can also use an omega-3 supplement like fish oil to help ease stress. L-Theanine L-Theanine is an amino acid reported to have a significant calming effect on the body. It helps reduce resting heart rate and lowers blood pressure when facing a stressful situation. It significantly helps reduce anxiety without making you tired. L-theanine is present in green and black tea. You can also take an L-theanine supplement capsule to help reduce stress. Zinc Zinc is a mineral that is well-known for stress modulation. It promotes calmness and rest by helping your brain keep occasional stress under control. Ensure your nutritional diet is rich in zinc by incorporating grains, animal proteins, and legumes. Different supplements, nutrients, and minerals can help calm your nervous system. Consider including them in your dietary plan. If you need professional guidance on any natural supplement, nutrients and minerals that calm down the nervous system, you may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.

Have you ever been in a crisis and wondered how to overcome or cope with the associated stress? Building resilience is an effective technique for overcoming adversity, coping with stressful situations, and leading a better quality of life. Difficult moments are likely to impair your health, mood, and appearance. Building resilience enables us to regain control and cope with stress, trauma, and turbulence during uncertainty. So, how does doing hard things increase our resilience?  How Does Resilience Help in Adversity? While situations differ with individuals, resilient people tend to tolerate emotional distress resulting from difficult times. Such individuals tend to find better ways of bouncing back to normalcy.  Building resilience is an ongoing process with no fixed strategy. Each person’s journey is unique, and so is the time individuals take to attain resilience. Through resilience, we learn to cope with hard things, times, and experiences without numbing emotions with drugs and substance abuse, among other unhealthy means. Ways in “Which” Hard Things Enhance Our Resilience Are you wondering whether there is anything to gain in doing hard things? Hardships help us build resilience in the following ways. Learning to Accept the Truth Building resilience begins by first accepting that we are experiencing a crisis. Living in denial may prolong pain, grief, or sadness and delay healing. Concentrating on situations we cannot control can leave us drained, more anxious, and hopeless. Once we accept our circumstances and feelings and grieve our losses, we free ourselves to focus on what we can control. Reaching Out to Other People When we connect with others, especially family and friends, during adversity, we can boost our moods, relieve stress, and find something good in the change or hard things we are doing. Having a shoulder to lean on can help in being strengthened and build resilience in adversity. Being resilient enables us to prioritize relationships, avoid withdrawing in tough times, avoid toxic people, and create social networks. Embracing Self-care Routines Doing hard things can drain us physically and mentally or even lead to serious health, immunity, and digestive issues. Self-care is an essential part of building resilience and overcoming stressful situations. Some of the self-care activities to enhance our resilience include the following: Getting adequate sleep.Exercising regularly.Body-mind relaxation techniques.Healthy dieting.Developing stress level management skills.Discovering Our Purpose and Meaning in Life Situations and hardships should not define us as individuals. We can uphold our identity, prevent hard things from overwhelming us, and handle problems prospectively by focusing on things that instill purpose and meaning in our lives. Building resilience enables us to focus on things geared toward our satisfaction without being defined by circumstances or other people’s opinions. Staying Motivated Throughout the Difficult Situation Persistence and endurance through hard times help in coping with adversity. Some ways to stay motivated and persevere through tough times include learning to be grateful, celebrating the little achievements, addressing problems one step at a time, and having a hopeful and positive mindset.  While building resilience in hard times, it is fundamental to recognize our situations’ uniqueness. Thus, we should be kind to ourselves to avoid being critics of our coping skills or blaming ourselves for every slip along the way to recovery. You may consult Dr. Jason Jones at our Chiropractic office at Elizabeth city, NC to learn more on how doing “hard” things increases our resilience.

Breathing is an automatic process that we all do without thinking about it. On average, we take 20,000 breaths per day. Breathing is such an essential process in life that people die within minutes if it stops. Your respiratory system and the body cells utilize the oxygen you breath in and, in return, create waste in the form of carbon dioxide that you breath out. Although breathing takes a subconscious effort, did you know that you can pay more attention to how you breath and significantly impact your stress level? You indeed have the power to change your breathing to relax your brain deliberately. Breath control dramatically helps to manage stress by promoting brain relaxation. Breathing and stress You probably have realized that your breathing patterns change whenever you are stressed or anxious. The breathing tends to be irregular and shallow. Your chest activity can also expand and contract so much, making it hard to get adequate air in, disrupting the balance of gases in the body. Ideally, shallow over-breathing can prolong feelings of anxiety by making the physical symptoms of stress worse. It is, therefore, essential to control your breathing to help improve some of these symptoms. How Breathing Can Quite the Mind Have you heard people advise you to take a deep breath whenever you are stressed? It is not just a myth. Deep breathing is a practice that enables more air to flow into your body and significantly helps calm your nerves, reducing stress and anxiety. The process also helps improve your attention span and lower pain levels. Ideally, breathing is a vital part of your body’s stress response. Purposeful deep breathing helps calm your body down when stressed or anxious. You could be wondering how exactly deep breathing works to relieve stress. Don’t worry! Here is a quick review; You probably have heard of the autonomic nervous system from biology classes, which control involuntary actions like heart rate and digestion in your body. The autonomic nervous system is split into two parts; The sympathetic nervous system controls your fight-or-flight response.The parasympathetic nervous system controls your rest-relax response. Though the two nervous systems are always active, deep breathing significantly helps calm your sympathetic nervous system, reducing feelings of stress and anxiety. Shifting your breathing to a modulated, slow, relaxed pattern helps to turn the volume down on the sympathetic nervous system. Therefore, whenever you are under stress, consider taking a deep breath by involving slower, longer breaths from your stomach to help trigger a relaxation response in the brain. You need to always focus on your breath when stressed to help counter the short, rapid breaths that your body defaults to when stressed or anxious. Practice taking deep breaths by focusing on breathing from your stomach each time you inhale. Ensure each inhalation and exhalation involves longer breaths. After some time, you will start to notice your body feeling more relaxed. You may consult Dr. Jason Jones at our Chiropractic office at Elizabeth city, NC to learn more on how breathing can quite the mind.

In the face of stress and anxiety, it is imperative to understand the “fight or flight” versus “rest and digest” sides of the nervous system for optimal health. Our nervous system has two modes of operation, namely, the sympathetic nervous system (SNS), also known as the “fight or flight” mechanism, and the parasympathetic nervous system (PSNS), also referred to as the “rest and digest.” These modes play opposite roles depending on the state we are in. The sympathetic nervous system (SNS) The sympathetic nervous system is responsible for voluntary functions, such as controlling the heart rate, digestion, urination, blood pressure, and sweating. It is part of the autonomic nervous system. The SNS is the “fight or flight” mechanism that helps vertebrates to respond to stressful or dangerous situations. What is the Purpose of SNS? When facing danger or a stressful situation, SNS is activated to ensure control over the “fight or flight" response. This mode is responsible for the following body changes when facing danger or stress. Enlargement of the pupils to enhance vision by allowing more light into the eyes.Increasing the heart rate to ensure adequate oxygen supply to other body parts.Relaxation of the airway muscles in the lungs for optimal oxygen delivery.Reducing the pace of digestion to concentrate the digestive tract’s energy on other body parts.Activating the liver energy reserves for quick energy supply. These changes help in circumstances where fast action or thought is required. The SNS helps in improving eyesight, strength, endurance, and reflexes. The system communicates through neurotransmitters such as epinephrine, norepinephrine, and acetylcholine. The Parasympathetic Nervous System The PSNS, or the “rest and digest”, helps relax the body after danger or a stressful situation. It is part of the autonomic nervous system responsible for controlling relaxation. PSNS regulates functions such as metabolism, resting heart rate, and breathing rate. The Role of PSNS in Response to Stress During relaxation, the PSNS is responsible for the following body changes. Constricting pupils to limit the amount of entering the eyes, enhance close-up vision, and trigger tear production.Triggering saliva and mucus production to aid breathing and digestion when the body is in rest mode.Reducing the workload for the lungs by constricting airway muscles during rest.Reducing heart rate.Enhancing digestion rate, diverting energy from other body parts to the digestive tract, and commanding the pancreas to increase the production and supply of insulin.Relaxing relevant muscles to facilitate waste removal.Controlling sexual functions and arousal feelings. The "Fight or Flight" Versus the "Rest and Digest" Side of the Nervous System The contrasts between these two sides of the nervous system include the following. While the SNN, or the “fight or flight” mode, increases alertness, the PSNS, or the “relax and digest" mechanism, relaxes the body.The PSNS regulates the body’s activities when calm and feeling safe, while the SNS triggers the body to react when its calmness or safety is threatened.The SNS contains signals that enhance alertness while the PSNS signals return the body to its standard activity level.The SNS acts first to fight or flee, while the PSNS comes later to help the body cool down, relax, rest, and digest. The two modes of the autonomic nervous system play opposite but complementary roles to maintain body balance. You may consult Dr. Jason Jones at our Chiropractic office at Elizabeth city, NC to learn more on the battle between the "fight or flight" and the "rest and digest" side of the nervous system.

Is a tight schedule making it difficult to add time for exercise? Feels crazy! The intention to work out and stay healthy can be challenging when you have a crazy busy schedule. Many people give up on the goal and blame it for not having enough time to exercise. The good news is you don't need to exercise every day or even a handful of days. Try these ways to move more and attain your intended health benefits. Easy Ways to "Move" More without Adding Time for Exercise Multitask- When It Makes Sense You don't have to be glued to your chair on a busy workday. You can schedule a walking phone call or virtual meeting to help you move while you chat. Look for a convenient walking path to avoid disrupting others as you talk. You can also consider answering emails on your phone and taking that time to pace around an empty conference room while you chip away at responses. Take the stairs When you can, avoid the elevator and instead take the stairs, even if it is just for a floor or two. When using the escalator, climb it, don't ride it. Such active steps will help you burn some calories without taking time to go to the gym for exercise. Ditch the car A car is convenient and helps you get to work on time. However, once in a while, consider leaving it at home and instead walking or biking to your destination. Alternatively, you can park farther away from your place of work to ensure you have time to stroll and burn a few calories. Stand Up If you're primarily desk-bound most of the day, form a habit of standing up occasionally. Simply standing up is more beneficial for your body than sitting the whole day or squeezing in a short workout. You can stroll to refill your glass of water or visit the restroom before you plop back to your seat. You can set alarms at intervals to act as a reminder. Play Actively with Pets Physical activity is vital in keeping your body and mind active and attaining desired health benefits. When you are working from home, take short breaks and actively play with your pets. For instance, you can throw a ball or stick for the dog to fetch. You can also lead the cat on a string chase around the house.       Work Around the House Instead of getting someone to assist with house chores, take time to do them actively. For instance, you can do house cleaning, home repairs, gardening, and washing the car by hand. Such active engagement helps in keeping the body active. A busy schedule should not be an excuse for not engaging in physical activities that have health benefits. You can move more without adding time for exercise by taking small steps every day. Physical engagement will help you maintain a healthy weight and lifestyle. You may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to learn more tips that can help you "move" more without adding time for exercise.

One of the most relaxing feelings for a person with diabetes is checking your blood sugar and seeing the numbers right in line. For a diabetic patient, controlling blood sugar isn't just a short-term goal. It helps prevent diabetes complications like heart disease, vision loss, and kidney and nerve diseases.  Diabetic people must try and manage their blood sugars through key lifestyle changes as much as possible.  What is blood sugar? Blood sugar, also known as glucose, is the main sugar found in human blood. It comes from the food you eat and gives your body energy.  High blood sugar levels cause diabetes, a disease associated with severe problems. A low blood sugar level is also common, and therefore, it is important to manage your blood sugar levels within the target range.  Lifestyle Habits that Naturally Help Manage Blood Sugar Levels Manage your Carb Intake  Carb intake greatly influences blood sugar levels. The body breaks carbs down into sugars, mainly glucose. Insulin then helps the body use and store it for energy. Eating too many carbs makes this process fail, and blood glucose levels can rise.  A low-carb diet helps reduce blood sugar levels and prevent blood sugar spikes. Prioritizing whole grains over processed ones and refined carbs offers greater nutritional value while helping manage your blood sugar levels.  Eat More Fiber A high-fiber diet helps improve the body's ability to regulate blood sugar and minimize blood sugar lows.  Foods that are high in fiber include; vegetables, whole grains, fruits, and legumes.   Observe Quantity Eating Control  One way to regulate calorie intake and maintain a moderate weight is by eating in moderation.  Healthy feeding with monitored serving sizes helps regulate blood sugar levels and prevents highs and lows.  Some helpful tips for managing portion sizes include;  Serving on smaller platesMeasuring and weighing food portionsKeeping a food journalReading food labels and adhering to recommended serving sizes Exercise Regularly Regular exercise helps increase insulin sensitivity and the body's ability to use glucose as energy effectively.  The right amount of activity and timing should always be observed. Some health-recommended exercises include light walking and simple resistance exercises like squats or leg raises. Other helpful exercises include running, biking, swimming, dancing, and brisk walking.     Drink Water and Stay Hydrated Staying hydrated helps control blood sugar levels. Water helps kidneys flush out any excess sugar through urine.  Drinking water regularly helps rehydrate the blood, lower blood sugar levels, and reduce diabetes risk. Water and zero-calorie drinks are recommended. It would be best to avoid sugar-sweetened options since they can raise blood glucose, drive weight gain, and increase diabetes risk.  Manage your Stress Levels When you are stressed, your blood sugar tends to rise. When stressed, the body secretes hormones called glucagon and cortisol, which cause blood sugar levels to rise.  Exercise and mindfulness-based relaxation methods like yoga help to significantly reduce stress and lower blood sugar levels.  Get Enough Quality Sleep Adequate sleep and rest help with blood sugar control. Adequate sleep involves both quantity and quality.  Health experts recommend that adults get at least 7-8 hours of high-quality sleep per night.  Some useful tips to improve the quality of your sleep include; Follow a suitable sleep schedule by creating a bedtime routineEnsure your bedroom is coolAvoid taking caffeine and alcohol in the hours before bedReduce screen time before bed, including TV, Computers, tablets, and cell phones.  Maintain a Moderate Weight Maintaining a moderate weight promotes healthy blood sugar levels and reduces your risk of developing diabetes.  Weight-loss goals don't have to be enormous. Research has proven that a 5% to 10% weight loss has helped improve insulin sensitivity and glucose tolerance.  There are many health-recommended ways to naturally manage your blood sugar levels. The main improvements are associated with dietary choices. Lifestyle changes like weight management, exercising, handling stress, staying hydrated and quality sleep are also key in controlling blood sugar levels.   You may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to learn more natural measures to control your blood sugar.

Welcome to the holiday season! It’s that moment filled with endless parties, gift-giving, shopping, cooking, and activities galore that start immediately after Halloween, hypes to thanksgiving, and continues through the end of the year. Not feeling cheery this time of the year? Don’t worry. You are not alone. So many activities take place, and they tend to bring unwanted stress and depression at a time meant for happiness. But with some practical tips, you can minimize the stress that accompanies the holidays. These tips may even help you enjoy the holidays more than expected. Mindful Tips to Manage Holiday Stress Plan Ahead Holiday commitments are inevitable. Planning with co-workers, friends, and family is essential to ensure you attend to your obligations and enjoy your holiday. Creating a menu helps you stay organized by knowing specific days for work, shopping, traveling, connecting with friends, and other important activities. Plan Spending The holiday involves a lot of spending. Spending money on your loved ones is important, but a lack of a plan will leave you paying off debts for the rest of the year. Before your holiday, do your budget and ensure you stick to it. Decide how much money you can afford, and don’t try to buy happiness with gifts and a lifestyle you can’t sustain. Set your Priorities As the holiday involvement gets hectic, everyday bills and responsibilities must still be paid. Don’t lose sight of what really counts. Before you get overwhelmed by celebration activities, deciding the key responsibilities and bills is essential and ensuring they are paid.  Don’t allow activities to leave you exhausted by January. For example, you can start by clearing school fees, house rent, electricity, and water bills before engaging in less demanding activities like sending gifts and partying with friends. Be Realistic The holiday season is usually long and full of activities. It doesn’t have to be perfect or like that of other people. There are many expectations from yourself and others. Get comfortable with the idea that you don’t have to do everything, and not everything has to be perfect. Even though your holiday plans may look different from others, you can find different ways to celebrate. For example, if you expect to go on vacation over the holiday, and the budget is no longer favorable, it is ok to adjust and spend quality time with your family at home. Learn to Say No With overwhelming holiday commitments, saying no to some involvements is OK. If you cannot participate in certain activities, be clear and let your friends and colleagues know you can always join them next time. Ensure you share your to-do list with your family to avoid conflict. Maintain healthy habits Don’t allow the holidays to make you a free-for-all type of person. Maintaining healthy habits during the holiday season is one of the best defenses against stress. Try these suggestions: Stay physically active by routinely engaging in a short workoutEat healthy mealsGet plenty of sleepAvoid excessive alcohol, tobacco, and drug use Don’t let the holidays drain you mentally. Take steps to manage the stress and pressure that come with holiday commitments. Understand the holiday pressures like financial constraints or personal demands and combat them before they break you down. These tips can help you find peace and enjoy your holiday season. You may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to learn more about managing holiday stress.

Holidays are exciting and make you see optimism everywhere, including on your plate. It is a moment of celebration that encourages overeating, sedentary behavior, and excessive consumption of calorie-rich foods. The holiday lax may find you eating a lot of processed foods that are high in calories, added sugar, fat and salt. Before you know it, you’ve excused away weeks of unhealthy eating. Many people tend to gain pounds over the holidays, which is mainly influenced by what they eat. The trouble is that the extra weight you might have noticed may be challenging to lose. The best advice, of course, is to try to avoid holiday weight gain in the first place. Here are some foods to avoid during the holidays to prevent weight gain. Foods to Avoid When Trying to Maintain Healthy Weight during the Holidays French Fries and Potato Chips French fries and potato chips are categorized as fast foods that are easy and fast to prepare. The holiday celebrations make it convenient to enjoy French fries and potato chips with family. Although whole potatoes are healthy and filling, French fries and potato chips are very high in calories and are linked to weight gain. They are unhealthy and fattening. It’s best to avoid them and alternatively enjoy a plate of plain boiled potatoes. Pastries, Cookies and Cakes Holiday celebrations involve a lot of baking and eating of pastries, cookies and cakes. They contain unhealthy ingredients like added sugar, refined flour and trans fat. These foods are not very satisfying, and you will likely become hungry very quickly after eating these high-calories, low-nutrients resulting in weight gain. Whenever you are craving something sweet, you can always substitute cakes, pastries and cookies with a piece of dark chocolate. Sugary Beverages During the holiday season, sugary beverages like sodas, sports drinks, and fruit juices tend to be too available for you to take as much as you please. Sugar-sweetened drinks are very unhealthy since they are associated with weight gain and have adverse health effects when consumed in excess. If checking weight over the holiday season is your goal, minimizing your intake of sugar-sweetened beverages should be your priority. Processed Meat Processed meat includes meat manufacturers have fermented, dried, canned, smoked, and preserved. Some commonly processed meats include bacon, hot dogs, ham, jerky and salami. Processed meat tends to be very convenient during the holiday season, especially the ready-to-eat type. These types of meat tend to be calorie-dense and are often high in salt and low in nutrients. They are associated with weight gain. It is best to avoid excessive processed meat intake and instead enjoy lean protein sources like poultry, fish, and beans. Some Types of Alcohol-Especially Beer When the holidays arrive, it can be easy to find yourself in continuous alcoholic parties. Some alcoholic beverages like beer are calories dense and generally high in sugar. Heavy drinking is associated with increased weight gain. It is, therefore, best to drink alcohol in moderation. When trying to maintain a healthful weight over the holiday season, it is essential to choose the right foods and avoid those that are calorie-dense but low in protein, fibre and other essential nutrients.   You may consult Dr. Jason Jones at our Chiropractic office at Elizabeth city, NC to learn more on top foods to avoid during the holidays to stop weight gain.

As humans, we consume food, water, drinks, drugs, and other dietary supplements that supply energy and nutrients for our daily activities. Some foods, drinks, and drugs contain toxic substances that must be eliminated from our bodies. The lymphatic system in our body plays a vital role in getting rid of these toxic substances that accumulate over time. However, certain factors can affect the lymphatic system, causing poor lymphatic drainage. Here, we will explore how the lymphatic system is impaired and some remedies that can help. What is the lymphatic system? The lymphatic system consists of the spleen, lymph nodes, and lymphatic vessels that work together to form a part of the circulatory and immune system that removes toxic substances and waste products from the body. The system drains interstitial fluids containing toxins and waste products from tissues in the body and carries them through the lymphatic vessels to the lymph nodes where the fluids are filtered before returning to the bloodstream. The lymphatic system also helps in transporting white blood cells to the lymph nodes. These white blood cells are then transported from the lymph nodes to the bones. How does the lymphatic system become sluggish? Unlike the cardiovascular system which has the heart serving as a pump, the lymphatic system has no such pump. The lymphatic system relies on body movements, intestinal activities, breathing, and actions of the muscles to create a flow of the lymph in the vessels. However, the lymphatic system may be damaged, which causes a sluggish flow of lymph through the vessels. This condition is known as Lymphedema and can be caused by certain factors which include: Parasite infestation Parasites such as certain threadlike worms can infect the lymphatic system and clog the lymphatic vessels, making it difficult for lymph to flow through the vessels. Cancer Rapid multiplication of cancerous cells near a lymphatic vessel or lymph node may cause it to enlarge internally. This may cause the lymph to flow sluggishly or completely block the lymphatic vessel. Exposure to radiation Inflammation and scar caused by exposure to radiation, especially during surgery can damage the lymphatic system and cause it to become sluggish. Signs and symptoms of poor lymphatic drainage The main sign of poor lymphatic drainage is swelling of the limbs. The swollen arm or leg feels heavy and mildly painful, thus limiting the mobility of the affected person. Other signs and symptoms include: Hardening of the skinSkin discolorationBlistersBreathing difficultyBlurry visionNasal congestion How to help poor lymphatic drainage Here are a few ways to alleviate poor lymphatic drainage: Compression Regular compression of the swollen areas will help the lymphatic fluids to move out of the arm or leg to the normal lymphatic circulation. Exercise The contraction and relaxation of your muscles at regular intervals during an exercise enhances the flow of lymphatic fluids through the vessels. Eating the right food Consider eating more raw foods than processed food. Food rich in green vegetables, almonds, ground flaxseed, and chia seeds are healthy for your lymphatic system. You may consult Dr. Jason Jones at our Chiropractic office at Elizabeth city, NC to learn more about natural ways to support your lymphatic system and prevent drainage.

Candida/Yeast Overgrowth in the Gut - Dr. Jason Jones Elizabeth City NC, Chiropractor Candida Overgrowth is one of the hidden stressors you need to know about. So, Jones Family Chiropractic has put together some interesting details for you.  Candida is one fungus known to live naturally on the human body. It is commonly found living on the skin, inside the gut, mouth, and vagina. In small amounts, Candida yeast is not harmful and cannot cause any diseases to humans. However, the overgrowth of Candida in the gut, caused by certain factors, can result in Candida infection, a condition known as “Candidiasis.” Let’s get to learn about Candida overgrowth in the gut. What causes Candida overgrowth in the gut? Candida is a fungus that is harmless under normal conditions. You have certain healthy bacteria in your body that suppress the overgrowth of Candida and keep the amounts harmless. However, if your immune system is disrupted and the healthy bacteria levels fall, Candida may begin to overgrow in your gut and other susceptible areas of your body. Here are some factors that can cause Candida overgrowth in the gut: DiabetesWeak immune systemHigh consumption of alcoholHigh levels of refined carbs and sugars in the dietOral contraceptivesStressTaking too many antibioticsBeing overweightWarm and humid weatherHeavy smokingPregnancyChemotherapy Symptoms of Candida overgrowth in the gut Your gut, which is an internal extension of the outer environment, begins at the mouth and ends in the anus. When any part of the gut is affected by Candida overgrowth, you may develop certain symptoms which include: Oral thrush The overgrowth of Candida may affect your mouth and throat, and it may cause soreness on your tongue and mouth. The soreness may spread to your esophagus, causing difficulty in swallowing.  White patches on your inner cheeks, tongue, gums, tonsils, and throat are also associated with oral thrush. Digestive problems The overgrowth of Candida in your intestines can affect the levels of "good" bacteria that live in your digestive tract. Low levels of these healthy bacteria can lead to digestive problems which include: DiarrheaConstipationLoss of appetiteCrampsNauseaBloating Fatigue Fatigue is one of the most common symptoms of Candida overgrowth in the gut. The overgrowth of Candida makes you less active. Your body feels weak even when you've not done any rigorous work. Joint pain Candida overgrowth in the gut may cause the fungi to travel to the joints through the bloodstream, causing severe pains, swelling, and stiffness of the joints. In some cases, this may result in the inflammation of the joint, a condition known as Candida arthritis. How to prevent Candida overgrowth in the gut You may lower your risk of having Candidiasis by certain practices such as: Eating a healthy dietAbstaining from smoking and alcoholic drinksMaintaining your blood sugar levelsHaving a good personal hygieneUsing antibiotics only when prescribed In conclusion, always know that certain factors such as weakened immune system, obesity, and diabetes may induce Candida overgrowth in the gut and cause digestive problems. The digestive problems are usually associated with constipation, diarrhea, and oral thrush which are symptoms of Candida overgrowth in the gut.  You may consult Dr. Jason Jones at our Chiropractic office to learn about the best natural ways to prevent candida overgrowth and to maintain a holistic approach to overall wellbeing.

Adrenal Stress: How Lifestyle Hurts and Helps this Vital Gland- Dr. Jason Jones Elizabeth City NC, Chiropractor Adrenal glands are vital organs for your everyday health. They form a part of your endocrine system and are responsible for the production of hormones that react to stressors. The hormones produced by adrenal glands also help to distribute fat and protein as well as regulate inflammation and sugar levels in your body. In certain cases, adrenal glands may be unable to carry out their roles efficiently, and this may be a result of adrenal stress. Here, you will be exposed to the lifestyles that are injurious and the ones that are beneficial to your adrenal glands. What is adrenal stress? Adrenal stress is a condition whereby your adrenal glands cannot produce adequate amounts of hormones. In this case, the adrenal glands are exhausted due to physical, mental, or emotional stress. In addition, adrenal stress may also be caused by infections. Fatigue, weightlessness, loss of appetite, and low blood pressure are symptoms associated with adrenal stress. Lifestyle Habits that hurts your adrenal glands Some lifestyle habits may be injurious to your adrenal glands and cause adrenal stress. These lifestyles include: Drinking less water Drinking adequate amounts of water is essential and should not be taken for granted. If you are not drinking adequate amounts of water, you are causing harm to your adrenal glands.  Water is very important for the normal functioning of your endocrine system. High consumption of caffeine When you consume too much coffee, the caffeine present causes a rise in your levels of cortisol, giving more work to your adrenal glands which have to pump out the excessive cortisol. Lack of sleep If you are too busy to sleep, you are overworking your adrenal glands. Not getting enough sleep will cause your cortisol levels to rise and your adrenal glands will become stressed out overtime.  High-impact exercises Your body, sometimes, responds to high-impact exercises as though you were stressed. Such exercises may put too much work on your adrenal glands. Low-impact exercises such as Light cardio, Pilates, or Yoga are better alternatives.  Consumption of processed food Processed food high in fats, calories, and carbs is difficult to digest and absorb by your body. Most of your organs, including your adrenal glands, have a hard time processing that food. Lifestyle that helps your adrenal glands Here are some lifestyles that support the function of your adrenal glands: Proper relaxation The best thing to do after going through a stressful day is to get proper relaxation. When you relax, you are allowing your adrenal glands to calm themselves. Eating a diet rich in protein When you consume a diet rich in protein, it digests to give certain amino acids such as tryptophan that help in relaxing your body and lowers your cortisol level. This reduces your adrenal stress. Getting fresh air Ensure you stay in a well-ventilated room. Getting fresh air helps to relieve your adrenal glands. Eating more veggies Green vegetables contain fibers, antioxidants, vitamins, and minerals that contribute to the health of your adrenal glands. Taking vacations Working 24/7 without taking a break is injurious to your adrenal glands. Consider taking a vacation from work to relax your adrenal glands. Adrenal glands play vital roles in producing steroid hormones in your body. These glands are essential for your everyday health but overworking them may result in adrenal stress. Healthy lifestyles such as eating proper food, getting enough sleep, and low-impact exercises can help to manage your adrenal stress. You may consult Dr. Jason Jones at our Chiropractic office at Elizabeth city, NC to learn more natural measures to prevent adrenal stress.

Parasites: Common Parasites and How They Affect Our Health - Dr. Jason Jones Elizabeth City NC, Chiropractor Any organism that lives in or on another organism (host) to derive its needed nutrients is known as a parasite. The host suffers in this parasitic relationship and sadly, we humans are victims.  What do parasites actually do? They make use of the nutrients that are supposed to be beneficial to their hosts, depriving them and causing the development of health problems due to nutrient deficiency.  Certain parasites live in our bodies and sometimes on our skin. These parasites affect our health by causing certain diseases. In fact, intestinal parasites are often implicated in many ongoing health issues, ranging from digestive symptoms to insomnia and more. Let’s look at some of these parasites and how they affect our health. Link to full article:  https://optimumwellnessandrehab.com/parasites-common-parasites-and-how-they-affect-our-health-dr-jason-jones-elizabeth-city-nc-chiropractor/

There are eight B-vitamins that benefits overall health, including keeping your nerves healthy. But three of these vitamins – Thiamine (B1), Pyridoxine (B6), and Cobalamin (B12) are mainly known to support nervous system function. Continue reading to find out how these three B-complex vitamins help support your nervous system and keep it in tip-top shape. Thiamine (B1) Vitamin B1 has a huge benefit to your central nervous system (CNS). This vitamin aids the synthesis of acetylcholine, which is one of the most abundant neurotransmitters in your CNS. This chemical helps to relay messages from your brain to your body muscles, thereby influencing movement and behavior. Acetylcholine also helps memory and cognitive function. More so, it plays a role in regulation of hormones, learning, sleep cycles, and pain sensation. Now, imagine if your body is not producing enough of acetylcholine because you’re having vitamin B1 deficiency. You’ll not only experience fatigue, but you’ll suffer poor short-term memory and confusion. Your feet and hands may become numb and your movement hampered. So ensure you’re getting enough of vitamin B1 in your diet. Some thiamine-rich foods you can include in your diet include beans, nuts and seeds, beef, yeast, liver, oranges, eggs, pork, peas, legumes, and oranges. Pyridoxine (B6) While thiamine is essential for the synthesis of acetylcholine, pyridoxine is needed in the synthesis of other neurotransmitters like norepinephrine and serotonin. Norepinephrine is the stress hormone helpful in triggering a fight-or-flight response. This neurotransmitter helps increase the amount of oxygen in your brain, helping you to think and make decisions faster. Serotonin is an import neurotransmitter responsible for regulating your appetite, mood, and sexual desire. It also helps to enhance your memory and maintain your sleep cycle. Vitamin B6 also plays an important role in myelin formation – the insulating sheath around your nerves. This helps in quick and efficient transmission of electrical impulses along your nerves. When you’re deficient in vitamin B6, you tend to feel more tired, irritable, nervous, and depression. This vitamin deficiency is also linked with conditions such as neuritis, neuralgia, and carpal tunnel syndrome. So it is important to add pyridoxine-rich foods to your diet. Some good options including meat, legumes, bananas, avocados, fish, tofu, soybean, and potatoes. Cobalamin (B12) Both vitamin B6 and B12 are needed for maintaining your myelin. Cobalamin helps in the synthesis of myelin that protects the nerves. If myelin becomes damaged, it can lead to dysfunctional nerves, which leads to problems such as peripheral neuropathy. Pregnant women who do not eat foods rich in cobalamin puts their babies at risk of nervous system disorders like seizures, brain atrophy, microencephaly, and even blindness. Some good food options that are rich in vitamin B12 include read meat, fish, poultry, eggs, lamb, liver, fortified yeast products, and milk. Looking at these benefits of the B-complex vitamins for your nervous health, it is important that you get enough of these vitamins from your diet or take supplements (as approved by your doctor). If you’re going to load up on B vitamin supplements, ensure you choose options with optimum combination of the B vitamins to prevent running into deficiency in any form. You can consult Dr. Jason Jones at our chiropractic office in Elizabeth City, NC, to learn more about how vitamins support your nervous system and other bodily functions.

In the previous article, we’ve described what B vitamins are, the eight types, their functions and food sources. In this article, let’s proceed to talk about the common symptoms associated with a deficiency in each of the eight B-group vitamins. B vitamins are essential for maintaining cell health and keeping you energized, and you must keep taking them in adequate amount since they are water-soluble and are not stored in the body. This means excess amount is given out through urine, and you have to load up on these vitamins daily to stay healthy. Some foods are high in several B vitamins, while certain foods are particularly high in a specific B vitamin. However, eating a balanced diet is key to getting all these vitamins, at least in amounts that your body needs. How much of B vitamins should you be taking? The recommended daily intakes are: Vitamin B1: 1-1 – 1.2 mgVitamin B2: 1.1 -1.3 mgVitamin B3: 14 -16 mgVitamin B5: 5 mgVitamin B6: 1.3 mgVitamin B7: 30 mcgVitamin B9: 400 mcgVitamin B12: 2.4 mcg A normal healthy and balanced diet should supply you with all these vitamins in adequate amounts, but some common symptoms are associated with a deficiency in any of these vitamins. However, if you have a deficiency, it is something that must be determined by your doctor. But unfortunately, some of us suffer vitamin B deficiencies. The high-risk group includes pregnant women, people with certain conditions such as Celiac disease, Crohn’s disease, and HIV. What are the symptoms of Vitamin B deficiency? Symptoms of vitamin B deficiency vary based on the particular B vitamin you’re deficient in. Here’s a quick rundown of the symptoms of deficiency of each B vitamin Vitamin B1 and vitamin B2 deficiency is very rare because many foods including whole-grain cereals and milk are fortified with these vitamins. Vitamin B3 deficiency is also very rare but severe deficiency of this vitamin can result in a condition known as “pellagra,” which is characterized by symptoms such as: a bright red tonguea rough skin that turns red or brown in the sunconstipation and diarrheavomitingaggressive, paranoid, or suicidal behaviorfatiguehallucinations Vitamin B5 deficiency is extremely rare because it is found in such a variety of foods, including kidneys, milk, egg, meats, legumes, and many more. Vitamin B6 deficiency is also rare, but people women on contraceptive pills, people who drink excessive amounts of alcohol, people with thyroid disease and the elderly are more at risk. Vitamin B7 is required in very small amounts and it is widely distributed in foods, so its deficiency is very rare. However, over-consumption of raw egg whites for several months can induce deficiency. This is because a protein in egg white inhibits the absorption of biotin. Bodybuilders should keep this in mind. Vitamin B9 deficiency is also very rare, but low levels of this vitamin can result in the following: trouble concentratingfatiguemegaloblastic anemia, which cause weaknessheart palpitationsshortness of breathheadacheirritabilitychange in hair, skin, or fingernail coloropen sores in the mouth Pregnant women who are deficient in vitamin B9 or folate could end up having babies born with neural tube defects. Vitamin B12 deficiency can lead to disruption in the circulatory and nervous system. Also, a deficiency in this vitamin can lead to megaloblastic anemia, a condition characterized by the production of large abnormally shaped red blood cells by the bone marrow. The red blood cells do not function properly. Some common symptoms associated with vitamin B12 deficiency includes: weaknesstiredness or fatigueconfusionweight lossconstipationpoor memorysoreness of the mouthbalance problemsloss of appetite If you suspect you might be deficient in a B vitamin, you can contact your doctor for physical examination and blood testing. To prevent a deficiency in the B vitamins, however, you should always eat a varied diet of vegetables, fruits, lean meats, and grains. This way, you’ll be getting all the nutrients you need. You can consult Dr. Jason Jones at our chiropractic office in Elizabeth City NC, to learn more about symptoms of deficiency to watch out for and good food options to include in your diet to get adequate amount of B vitamins.