Millar Chiropractic - Huntsville Al Jones Valley

10/09/2024

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We practice integrative medicine, functional family medicine, non-surgical regenerative medicine and physical rehabilitation.

09/22/2024

Health Benefits of Soluble and Insoluble Fiber and Disease Prevention

Greg Millar, DC PhD CPFM
Millar Functional Medicine
Huntsville, Alabama

Fiber is an essential part of a healthy diet. BUT!!! what kind of fiber and how much is very important. We've all heard that we need fiber but other than that we not sure.

This article will provide a good overview on the fundamentals of eating fiber. Fiber is a type of carbohydrate that the body can't digest. Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested.

There are two main types of dietary fiber: SOLUBLE and INSOLUBLE. Both are important for health, digestion, and preventing diseases. But what's the difference?

SOLUBLE FIBER
Soluble fiber attracts water and turns to gel during digestion. This slows digestion down.

What foods have mostly soluble fiber?

Soluble fiber can be found in many common foods, including:
Oats
Barley
Apples
Citrus fruits
Carrots
Beans and legumes
Brussels sprouts
Sweet potatoes

INSOLUBLE FIBER
Insoluble fiber traps and holds onto water pulled from the intestines. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

What foods have insoluble fiber?

Foods rich in insoluble fiber include:
Whole wheat
Brown rice
Nuts and seeds
Cauliflower
Green beans
Zucchini
Dark leafy greens
Peppers

Health Benefits of Soluble and Insoluble Fiber and Its Implication in Disease Prevention

You Need a Combination of Soluble and Insoluble Fiber:
Soluble fiber is excellent for supporting cardiovascular health, while insoluble fiber supports healthy digestion and regularity.

A balanced diet that includes a variety of fruits, vegetables, whole grains and legumes will help you meet your fiber needs and reap the benefits of both types.

What is the Optimal Amount of Soluble and Insoluble Fiber One Should Have Per Day? The recommended daily intake of fiber is 25–30 grams (or up to 38 grams), with a good balance between soluble and insoluble fiber.

Many health experts recommend aiming for about a 1:3 ratio of soluble to insoluble fiber.

This can be achieved by eating a variety of fiber-rich foods. Fiber is important for a healthy diet because it has many health benefits, including:

Heart Disease and Fiber:
Dietary fiber can help prevent heart disease in a number of ways, including:

Lowering cholesterol
Reducing inflammation
Lowering blood pressure
Reducing the risk of stroke and type 2 diabetes
Diabetes and Fiber

Dietary fiber can help prevent diabetes in a number of ways, including:

Research has consistently shown that, for people with type 2 diabetes, eating more fiber can help improve blood glucose control. The human body is unable to absorb and break down fiber. Because of this, fiber does not cause a spike in blood glucose the way other carbohydrates can.

Cancer and Fiber:

Fiber can help prevent cancer in a number of ways, including:

Fiber binds to carcinogens and helps to expel them from the body through stool.
Fiber is converted into short-chain fatty acids by bacteria in the colon, which can reduce the ability of cells in the intestine to become cancerous.
Fiber helps to increase the size and frequency of bowel movements, which can dilute the contents and reduce the time harmful chemicals spend in the bowel.
Fiber can help you maintain a healthy weight, which can reduce the risk of many cancers.
Fiber can bind bile acids, which can reduce cholesterol levels and decrease the risk of colorectal cancer growth.
Fiber can change estrogen production, which may lower the risk of breast cancer

Autoimmune Disease and Fiber

Fiber can help prevent autoimmune disease by:

Limiting autoimmune neuroinflammation
Dietary fiber can limit autoimmune neuroinflammation by restricting the activation, polarization, and migration of Th1.
Enriching good bacteria
Resistant starch can enrich good bacteria in the gut, which can help suppress the growth of bacteria that trigger autoimmune disease.
Increasing anti-inflammatory immune cells
Inulin, a type of fiber found in fruits and vegetables like bananas, asparagus, and garlic, can increase the number of regulatory T (Treg) cells, which are anti-inflammatory immune cells.
Intestinal Disorders and Fiber

Fiber can help prevent intestinal disorders by:

Softening stool and preventing constipation: Fiber adds bulk and helps stool move through the intestines more easily.
Reducing pressure in the colon: Fiber can help prevent flare-ups of diverticulitis.
Regulating stool frequency and consistency: Soluble fiber can help with this in people with irritable bowel syndrome (IBS).
Providing a substrate for beneficial bacteria: Fiber feeds the good bacteria in your gut.

Weight Loss and Fiber

Fiber can help with weight loss in a number of ways, including:

Feeling full
Fiber-rich foods can help you feel full longer, which can help you eat less and maintain a healthy weight.
Fiber slows down the speed at which food moves through your stomach and gut.
Soluble fiber absorbs water and slows the absorption of sugars into your bloodstream, which can help your body avoid storing fat.
Fiber feeds good gut bacteria, which can help with weight management

Dr. Millar's Comments:

Strive to obtain 25–30 grams (or up to 38 grams) of fiber per day, with a good balance between soluble and insoluble fiber to improve your health and wellness and decrease the above listed disease risks.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

08/26/2024

Non-Surgical/Drug free pain relief is available right here in the Huntsville area! Advanced Medical Clinics LLC

08/24/2023

Millar Chiropractic - Huntsville AL (Jones Valley) is closed. Please visit us at Millar Chiropractic - Huntsville AL (Downtown). After 28 years as a chiropractor Dr. Millar is closing his practices and slowing down. Dr. Millar said, "It has been my greatest joy in life to have served so many of you as your Doctor and Chiropractor. I'm 70 years old and it's time to close some of these clinics and slow down." He went on to say, "I'm going to continue to practice three days per week at my Millar Chiropractic-Huntsville AL clinic for a couple of years. I want to enjoy retirement and travel some and play with my grandchildren."

If you need your medical records please call Tracy Millar at (256) 519-3550.

Thank You and God Bless
Dr. Millar

09/23/2022

03/21/2022

Have you been looking for a chiropractor?
Look no further, we have a new patient special waiting for you for $25!
Dr. Sandy Trail is now accepting patients at our newly renovated Jones Valley (Huntsville) location.
Call us today!!! (256) 713-1830

12/07/2021

01/25/2021

Research shows can cause an increase in low back pain.

We Specialize in LOW BACK PAIN!!!

Research shows that smoking can increase your risk of back pain. In one study of 95,000 nurses, women who smoked were three times more likely to develop arthritis.

06/29/2020

At all Millar Chiropractic clinics we are still practicing good CoVid-19 practices such as only allowing 10 patients in the clinic at one time. Upon arrival we ask you to phone the clinic. We will call you back when we have an opening. We will take your temperature every visit. We will also ask you if you have been exposed to someone that is CoVid-19 positive in the past 14 days. We have instituted extra cleaning procedures such as wiping down hard surfaces 3 times a day (10am, 3pm, and 6pm). Your safety is important to us. Dr Greg Millar

06/13/2020

WOW! A Welcome Back Special for our Patients.

WELCOME BACK SUMMER SPECIAL

05/29/2020

Can Spinal Stenosis Be Reversed?
Maybe. Here's the rest of the story. Dr Greg Millar, DC CCEP https://millarchiro.com/blog/200159-can-spinal-stenosis-be-reversed

05/04/2020

Millar Chiropractic Madison AL..... (256) 430-2700
Millar Chiropractic Jones Valley.....(256) 713-1830
Next week May 11th, we open Huntsville Downtown.

We're Open and making appointments. We closed most of April in accordance with the Governor's order's and to keep our patients safe and help flatten the curve. But now we're back and open for business. Call Now for appointments.

05/01/2020

In compliance with the Governor's order and to help flatten the Coronavirus curve, Millar Chiropractic Clinics has been seeing only emergency patients for the past month. Starting tomorrow we are RE-OPENING the clinics to EVERYONE.
Millar Chiropractic Madison re-opens Friday May 1st at 8am; Millar Chiropractic Jones Valley re-opens Monday May 4th at 8am; Millar Chiropractic Huntsville (Downtown - Clinton Ave) re-opens Monday May 11th; Millar Chiropractic Huntsville (Williams Ave) re-opens Monday May 11th. Dr Greg Millar DC CCEP

02/10/2020

Do you have acute Back Pain? We can help. Studies show that acute back pain becomes chronic ongoing back pain if not treated. The American Medical Association is now recommending manipulation (adjustments) for those with acute low back pain. This is on top of the Fed Gov't guidelines for acute low back pain also recommend manipulation. Maybe its time to give Millar Chiropractic Clinics a try. We have clinics in Madison, Huntsville (Downtown) and Jones Valley. All you have to lose is the pain. Dr Christian Voran, DC. Call the appointment center today (256) 713-1830.

A study finds that patients with acute low-back pain frequently develop chronic symptoms.

01/31/2020

Do you have radiating pain?... Do you have pain from the neck to the shoulder or down an arm or down a leg? We can help. Millar Chiropractic Jones Valley has the knowhow and specialized equipment like decompression traction and lasers to help resolve your problem. Call us today for a free consultation. Dr Christian Voran, DC (256) 813-1830. www.millarchiro.com

Chiropractic pinpoints and treats the source of impinged nerves to relieve radicular pain.

01/22/2020

Have you decided that 2020 is the year that you'll finally follow through on your plan to exercise more often? Although regular exercise is essential to health, many people injure them self by overdoing it and doing too much, too fast. Fortunately, we can help create a safe, effective workout plan that gradually improves your physical fitness. Call (256) 830-0000 for your free consultation Dr Christian Voran, DC. https://millarchiro.com/articles/prof_content/600648-how-to-ease-into-exercise-in-the-new-year-with-new-workout-plans

Are you planning to exercise more in 2020? Your chiropractor can help you avoid injuries that may prevent you from reaching your goals.

01/20/2020

‼️GIVEAWAY‼️

Tuesday January 28th 2020 at 6 pm we are having a meet the doctor social. We will have door prizes and gifts won through a raffle as well as FREE FOOD.

To be eligible to win you must be at the event.

Some ways to get extra entries for the drawing.

1. Like and share this post
2. Tag friends in the post
3. Watch the videos that will be posted over the next week to get info about the doctor.
4. Bring friends to the event. For every friend you bring you and your friend get an extra entry.

‼️PRIZES INCLUDE‼️
1. $100 gift card to Longhorn
2. Multiple Amazon gift cards
3. Insulated tumblers............

And more!