NUTRITION IN Des Moines IA

Most people searching for nutrition services in Des Moines IA have trouble finding a program that works for them. Our team at 515 SoftWave Regeneration and 515 Chiropractic want to show you how to achieve better health through better nutrition.

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Basic Healthy Diet Guidelines in Des Moines IA

A healthy diet emphasizes:

• Fruits and Vegetables: Aim for a variety of colorful fruits and vegetables, which provide essential vitamins, minerals, and antioxidants. The World Health Organization recommends at least 400 grams (five portions) of fruits and vegetables per day.
• Whole Grains: Incorporate whole grains like brown rice, quinoa, and whole wheat bread to supply fiber and nutrients.
• Lean Proteins: Choose lean protein sources such as fish, poultry, legumes, and nuts to support muscle repair and immune function. The American Heart Association advises including a variety of protein sources in your diet. 
• Healthy Fats: Include healthy fats from sources like avocados, nuts, seeds, and olive oil to support cell function and reduce inflammation.
• Hydration: Drink plenty of water throughout the day to maintain hydration and support metabolic processes.

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Three Kinds of Carbohydrates:

1.  Fiber: This kind of carb is created through the chaining of multiple molecules of sugars. It is important to note that are two types of fiber: soluble and insoluble. Fiber can be found in healthy foods such as lentils, almonds, peas and broccoli, and much more.
2.  Sugars: There are two general groups of sugars: organic and added. Organic sugars are found in a variety of fruit while added sugars can be found in pastries, soda, and sweets. The key difference between the two sugars lies in the natural sugars; tendency to also pack key nutrients like fructose. On the other hand, added sugar provides almost no nutritional value besides pure energy. The human body is designed to run on organic sugars and has adapted to deriving this energy from a number of healthy foods such as carrots, bananas, and pineapples.
3.  Starch: This brand of carbs is also a result of the chaining together of sugar molecules. Good sources of starch that are natural include vegetables and grains.

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Glycemic Index

Two more terms to take note of are Net Carbs and Glycemic Index. It is not common knowledge that the FDA is not responsible for the types of descriptions found on many food labels. Claims such as “low fat” or “healthy carbs” go unregulated since the terms are entirely subjective. What one company defines as healthy carbs could be really some type of Frankenstein high fructose corn syrup.

The idea of a glycemic index is a popularized concept that most individuals in Des Moines IA may have caught wind of but don’t fully understand. A glycemic index is a method of categorizing multiple types of cuisine that contain carbs and the extent to which they can raise an individual’s blood sugar. Common sources of foods that score excel in the glycemic index formula are:

• Fruits
• Vegetables
• Whole Grains

When one uses the glycemic index in formulating their weight-loss plan, one will generally find that they will be eating less fatty foods like white bread and rice. However, don’t take this as a condemnation of these foods. Almost everything is good in moderation.

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A Healthy Diet

A healthy diet necessitates an assortment of nutrients that work together to bring you vitality, however, this implies you are picking the proper foods, to begin with. A few things to look for in healthy foods are:

• Legumes: This family of food is as diverse as it is delicious. Legumes encompass a wide variety of beans and are an excellent food that packs a punch on a budget. This mighty food group provides your body with the building blocks for a healthily functioning brain and skeletal system. Some scientists believe the key to cardiac health is choosing legumes over red meat!
• Fiber Rich: Be sure to choose fiber-rich foods such as vegetables and fruits. A good rule of thumb is to opt for fresh varieties as opposed to those in cans. This is because manufacturers often opt to use preservatives to keep those vegetables and fruits edible. Fiber-rich foods are essential in allowing you to maintain a proper circulatory system.
• Low-fat Dairy: Dairy is an amazing source of nutrients. Apart from offering everything from calcium to vitamins, it also comes in a variety of fat options that allow it to meet the needs of just about any healthy diet. Consuming low-fat dairy is linked to a lower risk of heart attacks and related circulatory system issues.
• Whole Grains: There are many kinds of grains. However, they can easily be organized into two distinct groups: whole and refined. Every kind of grain has carbs, minerals, and vitamins. It is considered a best practice to opt for whole grains because of their organic origin. The fact is, that natural grains are not manufactured like refined grains. In addition, research shows that whole grains are able to hold more of the important nutrients (such as antioxidants) as opposed to their refined counterparts.
• Added Sugars…NEVER! The facts plainly show that there is no valid reason for added sugars in your diet. While they may offer a sweet escape from time to time, added sugars over time can lead to an unhealthy weight, tooth cavities, cardiac issues, and more! It’s best to stay far away from this deceptively sweet menace!

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Supplements for Tissue Regeneration

Certain supplements can aid in tissue repair and regeneration:

• Vitamin C: Essential for collagen synthesis, vitamin C supports tissue repair and healing.
• Collagen: Supplementing with collagen can enhance tissue regeneration and improve skin elasticity.
• Omega-3 Fatty Acids: Found in fish oil, omega-3s have anti-inflammatory properties that support tissue healing.  

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Supplements for Reducing Swelling

To help reduce inflammation and swelling:

• Omega-3 Fatty Acids: Known for their anti-inflammatory effects, omega-3s can help decrease joint swelling and tenderness. 
• Turmeric (Curcumin): Curcumin, the active compound in turmeric, has potent anti-inflammatory properties that can help reduce swelling.
• Bromelain: An enzyme found in pineapples, bromelain may help reduce inflammation and swelling.

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Supplements for Nerve Pain

For nerve pain relief, consider:

• Alpha-Lipoic Acid: An antioxidant that may help alleviate symptoms of neuropathy. 
• Acetyl-L-Carnitine: Supports nerve cell health and may reduce nerve pain. 
• Vitamin B12: Essential for nerve function; deficiency can lead to neuropathy.

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Supplements for Joint Pain

To support joint health and alleviate pain:

• Glucosamine and Chondroitin: These supplements may help slow cartilage loss and ease joint stiffness and pain. 
• Omega-3 Fatty Acids: Their anti-inflammatory properties can help reduce joint pain and stiffness. 
• Turmeric (Curcumin): Known for its anti-inflammatory effects, curcumin can help alleviate joint pain.

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Consultation and Personalization

While these supplements can be beneficial, it’s important to consult with a healthcare professional before starting any new supplement regimen. They can provide personalized recommendations based on your individual health needs and ensure that supplements do not interact with any existing medications or conditions.

At 515 Chiropractic, we are committed to supporting your health through comprehensive care, including personalized nutrition guidance and supplementation plans tailored to your specific needs.