Health Made Easy

We all have experienced stress at one point in our lives. But, not everyone experiences it in the same way. Stress indeed takes a toll on our minds, but did you know that sometimes physical symptoms are your body's way of telling you that your brain is under too much stress?

Stress and chronic pain have a complex relationship. At times, physical symptoms are not caused by any illness. Stress could be the underlying problem that needs to be addressed. Prolonged or unmanaged stress can wreak havoc on your body, resulting in body pains, aches, and other symptoms.

Understanding how stress can translate into physical pain.

When we experience stress, the body releases hormones such as adrenaline and cortisol. Adrenaline initiates the "fight or flight" response that leads to increased blood supply and tightened muscles in preparation for reacting to the stressor. Cortisol shuts down systems that aren't essential for fight or flight, such as the digestive and reproductive systems.

When the stress is gone, the body automatically resumes normal operation. But if you regularly feel stressed out, overexposure to adrenaline and cortisol can lead to muscle tension, aches and spasms. With time, stress also impacts the nervous system. Frequent pain signals sent to the brain causes it to start processing pain even when there are fewer stimuli. Ideally, the body becomes more sensitive to pain.

Common Physical Manifestations of Stress

At times you may not know that you are stressed but your body could be sending you signs that it's time to address your stress. Some of the physical manifestations of stress to look out for include:

• Muscle aches and pains

When you experience stress, your muscles tend to tense up. As a result, you may experience pain, tightness, or soreness in your muscles, as well as spasms of pain. This may lead to flare-ups of symptoms of arthritis, fibromyalgia, and other conditions because stress lowers your threshold for pain. When that stress is managed, your muscles release the tension.

• Gut discomfort

Have you ever experienced a stomachache from being so stressed out? While stress can have a real impact on your digestive system. It can range from simple symptoms like pain, constipation, gas, and diarrhea to more complex conditions like acid reflux and irritable bowel syndrome. This is because, when you are stressed, you may tend to eat more or less, which can lead to unhealthy diets affecting your gut.

• Shoulders, head, and jaw pain

Stress can affect your body through the tension triangle, which includes your shoulders, head, and jaw. Stress can trigger tension headaches, tightness in the neck and jaw, and knots and spasms in your neck and shoulders.

• Reproductive health

Ever wonder why your period might sometimes skip a month or come a week later? Or why you are experiencing decreased sex drive, erectile dysfunction, and irregular menstrual cycles. There can be a range of reasons for this, but stress can be a contributing factor. Over time, stress disrupts the body's hormonal balance resulting in irregularities.

• Skin and hair

Your skin and hair are also not immune to the effects of stress. If you have a skin condition like eczema, psoriasis, or rosacea, stress can make it worse. It can also lead to hives and itchiness, excessive sweating, and hair loss.

When to seek help

Practicing self-care is always a good strategy. But at times, you may need more support. If something doesn't feel right or you have questions about how to manage stress in positive ways, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.

Carpal tunnel syndrome is a condition that affects one of the primary nerves in the wrist area. The carpal tunnel is a narrow passageway surrounded by bones and ligaments on the palm side of the hand. The leading cause of carpal tunnel syndrome is extra pressure on the median nerve at the wrist inside the tunnel. The extra pressure can come from swelling or inflammation of the contents inside the tunnel. Carpal tunnel syndrome symptoms include wrist pain, numbness, tingling, and weakness.

To better understand carpal tunnel syndrome and how to ease it, it's essential to start by understanding the risk factors that increase the chances of irritation or damage to the median nerve. They include:

• Anatomic factors: When you have a wrist fracture or dislocation or arthritis that deforms the small bones in the wrist, you may experience an alteration in the space within the carpal tunnel and put pressure on the median nerve. Similarly, people who have smaller carpal tunnels are more susceptible to carpal tunnel syndrome.
• Gender: Women are more prone to carpal tunnel syndrome as compared to men. This is because women have a relatively more minor carpal tunnel area than men.
• Inflammatory conditions: People with rheumatoid arthritis and other conditions that have inflammatory components are more susceptible to carpal tunnel syndrome. This is because they affect the lining around the tendons in the wrist and put pressure on the median nerve.
• Nerve-damaging conditions: Certain chronic diseases like diabetes increase the risk of nerve damage, including damage to the median nerve.
• Obesity: Being obese increases the risk factor for carpal tunnel syndrome.
• Body fluid changes: Fluid retention may increase pressure within the carpal tunnel, irritating the median nerve. It is prevalent during pregnancy and menopause.
• Workplace factors: Working with vibrating tools that require prolonged or repetitive wrist flexing may create harmful pressure on the median nerve, especially when working in cold environments.

Easing Carpal Tunnel Syndrome

Although there are no proven strategies to prevent carpal tunnel syndrome, you can apply various measures to help ease and minimize pressure on the hands and wrists. These methods are approved by chiropractic care. Have a look!

• Reduce your force and relax your grip: If your work involves typing using a keyboard, hit the keys softly. Consider using a big pen with an oversized, soft grip adapter and free-flowing ink when engaged in prolonged handwriting.
• Keyboard and mouse position: Avoid bending your wrist up or down. Ensure you maintain a relaxed middle position by keeping your keyboard at elbow height or slightly lower.Also ensure that your mouse is in a comfortable position to avoid straining your wrist.
• Improve your posture: Poor posture affects the wrists, fingers and hands. Ensure you are comfortable and not straining.
• Keep your hands warm: Cold environments may trigger your hands to hurt more. Try to control the temperatures by wearing warm gloves.
• Physical therapy: It helps strengthen muscles around your wrist and increase flexibility.

It's essential to ensure you get diagnoses and treatment to avoid permanent damage to your median nerve. Our chiropractic treatment will walk with you through the carpal tunnel syndrome recovery journey and offer therapy sessions and the best guide. Our professional chiropractors will focus on gentle manipulation of the wrist and elbow to help ease the pain.

To get more details on our chiropractic practices focused on carpal tunnel syndrome, contact Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.

Most of us think of migraine as a bad headache. But the truth is it is more than just a bad headache. A migraine is a severe headache that can cause debilitating, throbbing, one-sided head pain that can leave you in bed for days. The headache phase of a migraine usually lasts at least four hours, but it can also last for days. Triggers like loud noises, bright lights, strong odors, and physical activities can worsen this headache, causing symptoms like vision changes, fatigue, irritability, and nausea. People who have suffered from migraine say that it is disruptive and can interfere with your daily routine and affect your ability to meet personal and social obligations.

Once diagnosed with migraine, most people turn to medication since it is a proven way to treat and prevent migraines. But the truth is, medicine is only part of the story. It is also important to consider lifestyle choices to promote your overall good health, as they also help reduce the number of migraines you have and lessen the migraine pain. You can combine medicine with behavioral measures and lifestyle to help handle migraines.

To help you start your journey of managing migraines, we have prepared the best recommendations on lifestyle choices. So relax, and read on!

• Healthy Eating Habits

The importance of healthy eating habits cannot be overlooked. Besides improving your overall well-being, healthy eating significantly impacts your migraines. Consider the following basics:

• Eat healthy foods: Most processed and sugar-added foods like chocolate, cheese, caffeine, and alcohol may trigger migraines. Focus on healthy and natural foods,
• Maintain an eating schedule: Avoid skipping meals, as this increases the risk of migraines.
• Be consistent: Eat at about the same time every day.

• Exercise regularly

Engaging in physical activity helps your body release chemicals that block brain pain signals. These chemicals also help reduce anxiety and depression, which worsen migraines.

Obesity also increases the risk of chronic headaches. You can maintain a healthy weight through exercise and a healthy diet, which provides additional benefits in managing migraines.

With the help of your healthcare provider, choose any exercise you enjoy, like walking, cycling, or swimming. But always ensure you ease into exercise gradually, as vigorous exercise may trigger migraines.

• Manage stress

I understand that it's not possible to avoid daily stress altogether, but you need to keep it under control to help manage your migraines. Some of the tips you can apply include:

• Simplify your life: Busy work and home engagement are common trends in most of our lives. We are sometimes forced to find ways to squeeze more activities or chores into the day. But this only increases our pressure and stress. Instead of squeezing more work into yourself, try to delegate what you can and divide large projects into manageable chunks.
• Time management: Maintaining an updated to-do list at work and home helps reduce the pressure of undone activities or chores.
• Take a break: Don't allow busy schedules to keep you glued to your seat at work or engaged with home chores all day. Always take a few slow stretches or a quick walk to renew your energy.
• Develop a positive attitude: Always stay positive.
• Enjoy yourself: Find a hobby and focus on doing it for at least 15 minutes daily. Doing something you enjoy is a natural way to combat stress.

• Sleep well

We cannot underestimate the power of good sleep. Migraines can keep you from falling asleep or wake you up at night. Likewise, poor night's sleep also triggers migraines. Always ensure you establish regular sleep hours, lessen distractions in your bedroom, and don't try so hard to sleep when you can't. When you can't sleep, read or do a quiet activity until you become drowsy.

• Calm environment

Always ensure your environment is calm to avoid migraine triggers. Ensure the lights are not too bright and the music is not too loud.

Navigating Through Migraines

We understand that living with migraines is a daily challenge. But making healthy lifestyle choices can help. Chiropractic care is a drug-free, holistic approach to healing where we help you develop a strategy to achieve true wellness. Our chiropractic treatment is packaged to offer you new to navigate through migraines and help you live better for longer.

If migraines have taken a toll on your body, consider contacting Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, for support and counseling.

Living a sedentary lifestyle has become a norm for most of us. The truth is we spend most of our days sitting. Whether in an office, working from home, commuting or just relaxing on the couch scrolling through social media, most of us are barely up and moving like we should be. But one thing we need to know is that the sedentary lifestyle we have adopted has dire health consequences. Prolonged sitting can lead to adverse outcomes. Have a look at some of the hidden dangers of sitting too long;

• Loss of strength and flexibility

When you sit for too long, your muscles and joints remain stationary, which can result in a loss of strength and flexibility due to inactivity. Prolonged periods of sitting in a chair can also lead to passive back muscle stiffness.

• Increased risk of chronic diseases

Remaining in a sedentary position for too long hinders your muscles' ability to regulate cholesterol and blood sugar levels. This results in chronic inflammation, which is linked with health issues and chronic diseases like diabetes, certain types of cancer, and cardiovascular disease.

• Weight gain

Sitting too long can also increase your risk of gaining weight. Research shows that sedentary behavior is linked to increased cases of obesity. Moving your muscles helps your body digest the fats and sugars you eat. When you spend too long sitting, digestion becomes inefficient, and you retain those fats and sugars as fat in your body.

Some would argue that they counter weight gain risk by exercising. The unfortunate thing is that you are, however, risking health problems like metabolic syndrome.

• Mental health effects

Too much sitting has been directly linked to mental health struggles. Research shows that a sedentary lifestyle of sitting for more than eight hours a day can increase the risk of developing depression and anxiety. When you are physically active, your brain releases serotonin, which helps boost your mood. Less movement means less serotonin is released, contributing to depression.

• Back strain

A seated position stresses your back muscles, neck, and spine. It even gets worse when you slouch. Getting an ergonomic chair is a good idea, but remember, no matter how comfortable you get, your back still does not need long sitting sessions.

• Deep vein thrombosis

Sitting for too long can cause deep vein thrombosis (DVT), which refers to the blood clot that forms in the veins of your leg. DVT can be severe, especially when part of a blood clot in the leg vein breaks off and travels, cutting off the blood flow to other parts of the body like lungs, resulting in pulmonary embolism. This is a medical emergency that can result in significant complications or even death.

Combat the Perils of Prolonged Sitting

That was a whole lot of not-so-great news. But the good news is that you can counter some of these adverse effects. Some practical tips include;

· Walk or cycle, and leave the car at home

· Walk to a colleague's desk instead of emailing or calling

· Take the stairs and walk up the escalators

· Take a walk break during your coffee or tea break

· Watch TV while standing

Are you already suffering the effects of sitting too long? All hope is not lost. Chiropractic treatment will help you in your recovery journey. The first step is to diagnose any effects like health issues and mental illness. We will then focus on spinal adjustment where our experienced chiropractors will offer gentle, hands-on adjustments to help release the tension caused by compressed nerves. We will then walk you through better schedules to reduce sitting for long and combat the perils of prolonged sitting.

For more guidance on the hidden dangers of sitting for too long and how to combat the perils of prolonged sitting, contact Dr Jason Jones at our Chiropractic office in Elizabeth City, NC.

Is the phrase "Stand up straight" familiar to you? Whether we realize it or not, we sometimes feel guilty about poor posture. Many of us slouch more than we should following fatigue after a long day, poorly designed workspaces, a challenging workout at the gym, or just a bad night of sleep. Anytime you are not standing or sitting straight and engaging your muscles, when your shoulders are rounded, or you are not holding your neck high, you are portraying signs of bad posture.

But do you realize that there are several adverse effects that poor posture can have on your body? Here is an outline of some consequences of poor posture and how Chiropractic can help you make positive changes. Have a glance!

• Lower back pain

Lower back pain is a common side effect of poor posture. When you consistently slouch, you place excessive pressure on the muscles and structures of the lower back. This strain can increase pressure on the lumbar spine, causing muscle imbalances and spinal misalignment. With time, these factors contribute to chronic lower back pain.

• Shoulder pain

Shoulder pain is also a common consequence of bad posture. When you persistently maintain poor posture, you strain the muscles, tendons and ligaments that surround the shoulders. The strain later results in muscle imbalances, tension, and limited range of motion in the shoulder joint. These factors later contribute to chronic shoulder pain.

• Headache

Poor posture increases strain on your neck and upper back muscles, resulting in tension headaches. Also, poor posture restricts blood flow and oxygen delivery to the brain, further exacerbating headache symptoms.

• Spine curvature

An adequately aligned spine has three main curves, which form an 'S' shape and help absorb shock. Poor posture can cause these natural curves to change shape, putting excessive pressure on the wrong position. This slowly reduces the spine's ability to absorb shock, placing the body at risk of more severe injuries in the future.

• Digestive problems

A bad posture can compress the abdominal organs, affecting their optimal function. Disrupting the digestive process leads to issues like indigestion, acid reflux, bloating and constipation.

• Increased stress and low mood

Poor posture harms our mental health. Slouching or adopting a hunched position increases feelings of stress and fatigue and contributes to low self-esteem and a negative emotional state.

The Transformative Power of Posture

Understanding the impact of poor posture helps us make positive changes in our daily lives. When you prioritize good posture, maintain proper alignment, and be mindful of your body positioning, you will quickly mitigate these effects and improve your overall well-being.

If you are already suffering the consequence of poor posture, you need not worry because, chiropractic treatment offered by our experienced professionals will provide a thorough assessment to diagnose your condition accurately. Our experienced chiropractors will show you how to decrease any form of pain and help strengthen weak muscles. Once the muscles are stronger, we will improve our range of motion. We also focus on educating our patients with self-management techniques that help reduce the chances of injury reoccurrence through proper sitting and standing techniques.

Start your chiropractic care today and enjoy the transformative power of posture we offer! Call 252-335-2225 to schedule a visit with Dr. Jason Jones - 706 W. Ehringhaus Street - Elizabeth City, NC 27909.

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.

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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.