Healthy Living Archives - Page 4 of 5

Proper Posture Takes Care of Your Neck

It can be hard to reverse bad posture, but it can save you from discomfort and pain. Here are some tips to follow on how to hold things, as well as how to protect your neck while you sit, stand, talk and play:

Get up and move around! This might seem obvious, but sometimes it is hard to remember to do. Computer work, TV watching, reading and plenty of other activities involve a lot of staying basically in one position. You’ll be doing a lot to avoid getting your neck stuck in an uncomfortable position if you remember to change positions and move around a bit on a regular basis.
Redesign your work space. Do you work in an office? At a computer? Is your computer “work” mostly volunteer commitments or corresponding with friends and family now that you are retired? Either way, appropriate ergonomic comfort will save you hours of discomfort in the long run.Try positioning your computer monitor at eye level so that you are required to look neither up nor down for extended periods of time. Do you use a tablet? Try propping your touch-screen on a firm pillow so that it sits at a comfortable slant, instead of lying flat on your lap which, or course, requires you to look down at an unnatural angle.
Use better cell phone body language.Don’t strain your neck muscles by holding your phone by tilting your head. Use the hands-free/speaker phone function or wear a headset. Both Bluetooth and headsets connected with a wire are good options to avoid neck strain injuries.
Position yourself for better sleeping: Don’t wake up feeling injured. Get a comfortable pillow that is supportive as well. So many styles and levels of firmness are available today. If your pillow is old, get a new one that cradles your neck and supports your head. If you are already in pain, remember that healing occurs during sleep hours. Sleep problems can increase the severity of preexisting musculoskeletal pain.
Know your limits. Are you really able to move furniture, carry in ten bags of groceries, play football with your grandkids, go out for tennis without a proper warm-up and cool down? Consider what different activities might do to your neck, back and shoulders, plan appropriate levels of activity, and treat your body with care.

“The 5 Stages of Posture”

MORE (Clinically Validated) Reasons to Laugh

We recently posted on Facebook some quotations offering due “props” to laughter. We liked the quotations we selected, as we found them to be convincing and amusing opinions. Well, for one of our Facebook following patients, opinion is just not enough. She sent us the link below, offering an additional reason to have a good laugh:

www.mc.vanderbilt.edu:8080/reporter/index.html?ID=4030

We can’t help but love this and we love that our patients are always on the lookout for more ways to improve upon the healthy lifestyle choices we strive to make every day. While we can’t ethically advocate that laughing while eating too much cake cancels out the calories (sorry!), the research that Dr. Maciej S. Buchowski of Vanderbilt University conducted is conclusive. The act of genuine laughter for 10 to 15 minutes a day can boost energy expenditure and thereby raise one’s heart rate 10 to 20 percent above a normal resting rate, burning an extra 10 to 40 calories per day. To find out more details regarding the positive health benefits of laughter to our cardiovascular, endocrine, immunological and musculoskeletal systems such as reduced muscle tension, increased blood oxygenation, improved heart health and pain-relieving endorphin production, read Dr. Buchowski’s original research findings here:

www.nature.com/ijo/journal/v31/n1/full/0803353a.html

If you are more of a visual learner, enjoy this graphic:

Over the Mountain & Through the Woods to Grandmother’s House We Go…

Americans who traveled for Thanksgiving journeyed for an average of 214 miles in order to reunite with friends and family.

Traveling during the December holidays ratchets up these miles. The average traveler in the U.S. logs 275 miles during the winter break. That’s a lot of extra hours in a vehicle.

If you are living with pain, it is important that you talk to your doctor about appropriate activity levels as well as any outright restrictions on your activities. The last thing you want is to be in pain and be away from home! Here are some tips and suggestions from our staff:

Verify travel plans ahead of time to help ensure that plans meet your accommodation needs. Double check that wheelchairs are available if you need them and that your plane is on time and your connections still viable.
Prioritize sightseeing and leisure activity goals in case unexpected pain compromises your activity for a portion of a day. Don’t feel guilty if you stay back at the hotel and rest. It’s your vacation.
Pack wisely: Include prescription medicine, medical devices like braces and other physical support items. Don’t forget comfort items you use to help reduce pain like ice packs, a heating pad or support pillows.
Know your limitations and take breaks as needed as you travel, including sightseeing and socializing time with family and friends.
Dress comfortably for the ride (with layers if you suffer from circulation issues that cause you to be cold).
If flying, take items like medication and pillows in your carry-on.
If the airplane is full and you are requested to “gate check” your carry-on luggage, this is because the overhead compartments are filling up. The airline wants to depart on time, so they take your bags from you to expedite the boarding. IF YOUR MEDICINE IS IN YOUR BAG, don’t let yourself be rushed into giving up your bag. Tell the agent that you need time to remove your medical devices. Often, the gate agent will relent and let you take you bag on the plane, since you are slowing down the process. In the worst case scenario, at least you will never be separated from your medication!
Try to stretch or do some light activity in the airplane, the car, or wherever you are cooped up to prevent muscle soreness and blood clots in the leg.

Let it Snow, Let it Snow, Let it Snow (but NOT TOO MUCH!!)

The first flakes of snow have fallen, but we are not inundated yet. So, this is a perfect time to think proactively about keeping winter weather from taking a painful toll on your body. Regardless of how bad our winter-to-come ends up being, heeding a few important tips will make all the difference if you need to clear a safe path through snow. Please, though, remember your actual limitations! If your back, legs, neck or heart aren’t up to it (you know who you are!) keep yourself safe and potentially save your life by hiring a service or asking friends and neighbors to help you out.

Warm up inside before you start. Stretching your muscles and warming up your body before you go outside into the cold will reduce the risk of muscle strain.
Use your abdominal muscles. Strong abdominals will keep the natural inward curve of your back. Bending over while shoveling makes your back vulnerable to injury.
Don’t twist your body. Twisting your back to pick up or dump snow adds strain to your back. Instead, keep one foot in front of the other and always make sure that your feet face the direction in which you are picking up and tossing the snow.
Use your legs to lift. This will relieve some of the pressure on your back, so that the weight of the snow is supported by your entire body, not just your back
Lift loads that are manageable. Even though it may take you a little longer to shovel smaller amounts at a time, this will reduce the strain on your back. Remember, you will be moving the shovel over and over, so you don’t want to use all your strength in one lift.
Take breaks. Stand up tall, place your hands on your low back and gently bend backwards ten times. Doing this back extension every 10-20 minutes will help keep your back loose and allow you to reflect on your progress.
Take your time! Rushing, lifting heavy loads and losing your balance can result in injuries.

Osteoporosis: What Women AND MEN Need to Know, Part I

Lots of people assume that as you age, your bones have to deteriorate. In fact, this isn’t the case. You can do a lot to prevent the onset of osteoporosis. Even after diagnosis, you can take positive steps to improve your bone health.

A note for men: A recent study out of Beth Israel Deaconess Medical Center indicates that men are not screened adequately for bone loss and osteoporosis. As a result, there are lots of older men with significant risk for fractures who are not aware of their high risk.

The best ways to combat osteoporosis include dietary management, exercise, and reducing harmful behavior. Today, we are going to focus on dietary intake of vitamins and minerals.

Getting enough Calcium: Calcium, an essential mineral, is a builder of bones and its presence also keeps our bones in optimum condition. Our body does not naturally replace calcium, so we have to replenish our calcium supply daily. Do you get enough calcium? Women need more than men, and everybody has to increase their calcium intake as we age. You should attempt to get most of your calcium from the food you eat, and only use a supplement to make up the shortfall. There are no risks to eating the required amount of calcium, but there are some side effects from calcium supplements. Consult with your health care provider regarding your recommended calcium intake.

Daily Calcium Needs

Women 50 years and younger: 1,000 mg/day

Women 51 years and older: 1,200 mg/day

Men 70 years and younger: 1,000 mg/day

Men 71 years and older: 1,200 mg/day

Getting enough Vitamin D: Vitamin D allows your body to absorb calcium. Some of the foods which contain calcium also contain Vitamin D, but it is difficult to get all of the required Vitamin D through food alone. Sunlight also aids in production of Vitamin D, but those who live in cloudy locales or who apply sunscreen to prevent skin cancer don’t get the Vitamin D through the sunlight. For most people, a Vitamin D supplement is necessary. You should take a supplement that covers the shortfall of Vitamin D that you don’t take in with food. Consult with your health care provider regarding your appropriate Vitamin D requirement.

Daily Vitamin D Requirements

Women and Men under Age 50: 400-800 International Units/Day

Women and Men, Age 51 and Older: 800-1,000 International Units/Day

Raking The Leaves without Breaking Our Backs

Gorgeous, vibrant colorful leaves: they are what make our Michigan autumns so beautiful. The leaves are everywhere, by the sides of roads and highways, in parks and forests…and in our lawns. We know we will eventually need to remove those leaves from our lawns. We are also aware that we have to attend to the chore before the first snowfall and before too many rainstorms make the leaves too difficult to move.

But for pain sufferers, we need to find ways to rake the leaves while still protecting our back. Raking leaves often includes bending, twisting and lifting. We need to be mindful of our body position and mechanics, so that we don’t cause pain or exacerbate pain we already experience. Obviously, a leaf blower that you can comfortably tote will make shorter work of raking, but you typically will still need to rake at some point in the operation.

Here are a few tips on preserving your upper and lower back and reducing the chances for straining for neck and shoulders:

Warm Up: Just like all exercise, you don’t want to go straight from the bed to the flowerbeds. Do some light stretching or calisthenics before you even attack the leaves, especially if you live a particularly sedentary lifestyle.
The Right Rake: Be sure that your rake “fits” you, that it it is not too heavy and neither too long nor too short.
Just Shoe It: Wear supportive shoes that aid in good balance and protect you from the elements.
Love the Glove: Gloves protect your hands from blisters and of course the Michigan chills.
No Twisted Sisters: You really have to be mindful of how you move your body. Plant yourselves in front of the leaves and move the leaves forward or backward without twisting your spine or shoulders.
Change Your Stance and Your Hands: According to the American Chiropractic Association: “When raking, use a “scissors” stance: right foot forward and left foot back for a few minutes, then reverse, putting your left foot forward and right foot back.”
Heads Up: Try to look forward and up as much as possible to prevent neck strain and soreness.
Bend at the Knees: Avoid bending at the waist as much as you can. Bending the knees saves your back.
Stop and Stretch: After 15-20 minutes, stop for a moment and stand fully with the rake on the ground, hands on the hips and gently bend backwards. Do this 3-5 times before returning to your raking.
Hydrate: Bring your water bottle outside with you and take frequent breaks. If you are sweating, you need to drink a bit.
Rejuvenate: After you are done, do some light stretching and take a nice warm bath or shower to help relax those muscles. And just think: you won’t have to do this again for a while!

Walking Isn’t Just for Warm Weather

Perhaps you remember from a previous blog post that walking is the most popular form of exercise for Americans.

The American Heart Association recommends 30 minutes of moderate physical activity at least 5 times a week, so that adds up to a lot of nice walks. In addition, several clinical trials indicate that pain-sufferers can decrease pain and depression with increased physical activity. Exercise is beneficial for controlling blood sugar, for lowering cholesterol, for combating depression and anxiety and for increasing self esteem.

During the gorgeous Michigan summer, it was easy to be motivated to walk outdoors. As the days get shorter and cooler, it is tempting to avoid the trails and roads and either exercise indoors, which is a good alternative, or head back to the couch, a not so good alternative!

It is still beneficial to be outside. For those who get the blues (seasonal affective disorder) during dark winter months, taking in light is paramount. Cold air that is not uncomfortable can be invigorating; you’ve heard people talk about “clearing their head”. Michigan outdoor air does that.

If you want to extend your outdoor walking, you need to be sure that you are staying warm, dry and safe.

What to Wear for Fall and Winter Walks:

Your should feel chilled, but not cold as you step out the door. During your walk, you should feel warm, maybe even a little sweaty, but not sopping wet.
If your body feels the right temperature, you probably nailed down your workout outfit. If your old sweatpants and a comfortable sweatshirt feels good, fine. Go for it!.
Lots of running and walking resources will give very specific guidelines as to how to dress. You can certainly consult these, but if you have clothes that work, don’t feel like you need to change what you’ve been doing.
Layered clothing that will serve to keep the warm air close to your body is very efficient. Investing in clothing that wicks away moisture (not cotton) is helpful.
A layer of fleece is great for cool walks.
If there is moisture or precipitation, an outer waterproof layer is a must (but it should be thin enough not to restrict movement or to cause you to overheat.)
A comfortable fleece hat, headband or earmuffs may be necessary, depending on the temperature and wind conditions. If the hat begins to bother you, you can always take it off. But if you forgot your hat, you can’t put it on!
Choose thick, absorbent socks that do not interfere with the fit of your shoes.
Inspect your shoes for holes or worn treads. Replace your shoes if necessary.
Gloves or mittens are a must in the cold weather. If you are on the fence as to whether you need them, bring them; you can always put them in a pocket.
Protect yourself from the sun (even if it appears not be shining). Wear sunscreen and protection for your lips, too. Sunglasses help as well.
If a scarf makes you feel warmer, go for it. Some asthma sufferers like to wrap a scarf loosely around their faces, although scientists are divided as to whether this actually makes a difference.

Cold Weather Walking How-Tos:

You need to give yourself time to warm up. If you are trying to get to a quick pace, start off slowly, do some dynamic stretching on the walk and perhaps do some stretching and calisthenics before you even walk out the door.
Get out there and walk. There is no reason to walk more slowly or for less time if you are dressed appropriately.
Cool down inside. You should not go directly from working out to sitting down. You need to cool down. But in cold weather, you don’t want to be in the elements, a little sweaty and not exerting yourself. That is better done inside.
Admit to yourself when it’s too cold. At some point, it may not be safe to be walking outside. Ice patches or combinations of temperature and wind that make frostbite possible may eliminate outdoor walking for that day.

Ideas to Make Your Walks More Exciting or Challenging:

Listen to great music that inspires you, whether it’s music with a fast tempo or fun music with happy lyrics.
Add some hills to your route.
Pick some places to go extra fast, what we could call an interval walk. (If you can run, go for it!) Vary where the intervals occur.
Use a walking app like Map My Walk to find new routes nearby that other users have tried.
Bring a walking partner, but not one who will slow you down during your walk.
If you have to resort to the treadmill, do whatever you can to make that exercise time more fun and challenging. Play good music, watch entertaining shows, make yourself go up and down hills and practice some intervals.

Sleep Positions for Pain Sufferers

For anybody who deals with chronic, acute or intermittent pain, sleep can be problematic. Clearly, lack of restorative sleep can exacerbate pain, making us tired and unable to cope with regular life stresses the following day. Yet, good sleep can be difficult to obtain when the sleep positions don’t allow us to relax relatively pain-free.

Mattresses, couches and recliners: does it matter? It appears that you don’t necessarily need the newest mattress, but you do need to have a mattress that doesn’t create pressure points. Bursitis patients, however, need to be sure that they don’t sleep on too firm a mattress.

Couches contribute to a great deal of neck, back and shoulder pain, because they are not meant to be sleep surfaces. They do not provide adequate neck and back support. If you regularly fall asleep on the couch, you need to move yourself earlier to the bedroom.

A full recliner (and also an adjustable bed) is often a very effective solution for pain patients. Because it offers so many positions, there are more options to experiment with. Full recliners and hospital beds are also much easier to transfer in and out of to a standing position, which is helpful for hip, leg and back pain sufferers.

If you have had a recent surgery and spent time in a hospital bed, try to remember which positions in the hospital bed gave you the greatest relief. What angle did you keep your legs? Your head and shoulders? Did you lie on a particular side?

Pillows matter. Shoulder pain sufferers often have the hardest time finding a comfortable sleep position, but adding pillows to the mix can be helpful. Neck pain patients need to ensure that their pillows are not so large that they cause the neck to flex. Memory foam pillows are good, as are feather pillows that compress nicely, if you don’t have allergies to feathers. (Feather pillows do need to be replaced more often than foam pillows.) If you haven’t purchased pillows in a while, there are lots of varieties to experiment with: body pillows, small roll pillows, as well as pillows with various gradients in size and firmness. You can be creative, too. Often a rolled up hand towel is the perfect size.

Sleeping on your back is the typical sleep position for those recovering from spinal surgery. For those who are not used to this position, it can be a chore to fall asleep. Be sure to elevate your legs with pillows, so as to minimize the strain on your back.

Sleeping on your side is the most common recommendation for lots of pain patients, including those with osteoarthritis, bursitis, spinal stenosis as well as hip pain sufferers. Pregnant women should also sleep on their side for prevention of lower back and hip pain. For some patients, sleeping on the side can be made even more comfortable with a pillow placed between the bent knees, or by placing long body pillows along the back or stomach. Some people get more relief in a sleep position that includes a fairly straight body and legs; others prefer a more fetal, curled-up position.

Shoulder and hip pain sufferers should sleep on the unaffected side (if the pain is limited to one side).

Sleeping on your stomach is often recommended for patients with degenerative disease. A firmer mattress and a very thin pillow placed under the stomach and hips are also helpful. Sleeping on the stomach is not recommended for patients with neck pain.

Old sleep habits die hard. But it is important not to quit a new position just because it doesn’t feel natural. It can take a few weeks to for a new sleep position to stop feeling strange. Give the process time and really evaluate if you are getting a longer, more rejuvenating sleep before making any further changes.

Fall Sports Injury Prevention

Fall sports in Michigan provide great opportunities for our youngsters: a chance to be a part of a team, an outlet for physical exertion, and the establishment of an active, healthy lifestyle. With that in mind, please be aware of the injury hot spots in the Michigan fall sports. In general, injuries can be prevented in the following ways:

Wear appropriate protective gear (especially customized mouth guards)
Be on the lookout for concussion symptoms
Stay hydrated
Stretch prior to and after working out
Be mindful of pain, as opposed to muscle exertion, and seek medical advice when pain occurs

In addition, it is very important that athletes maintain their strength during the off season, through weight training and cardiovascular workouts. Trouble looms when athletes begin the season “out of shape”, even if the first few weeks of practice include rigorous conditioning.

Some specific sport by sport injuries to watch out for:

Cross Country: As you would expect, the legs take the brunt of injuries, from knees and ankles to hamstrings, shin splints and quadriceps. Blisters can be common and when left untreated can create new problems. Parents need to assess their children’s shoes, socks and clothing for proper fit. Athletes need to pick up speed slowly at the beginning of their training and try to spend as much time on the track, which is a safer, more consistent, more giving surface than streets and sidewalks. Dehydration and sunburn can also be a problem.

Field Hockey: Hand and wrist injuries are the most prevalent, followed by ankle sprains, facial injury, concussions, knee and ACL issues. Hand issues are very hard to prevent. On the other hand, customized mouth guards are multi-purpose, preventing tooth injury and mitigating concussion. They are far better than one size fits all mouth guards.

Football: Head and neck injuries are the most troublesome (encourage students to tackle with their helmets up) with concussions being of primary concern, but leg and knee injuries are actually more prevalent. Shoulder injuries do occur as does lower back overexertion. Heat-related injuries are common in football as the extra padding contributes to dehydration. Being in peak physical condition prior to the season and staying hydrated are critical for football players.

Golf: Golf injuries tend to come from overuse and poor swing dynamics. Most vulnerable are hands, shoulders, lower back and elbows. These injuries can be lessened with stretching and warming up before playing and coaches’ attention to and correction of poor swing techniques.

Soccer: Soccer has a deceptively high concussion rate, because most students wear no protective gear. Other high injury sites include knees and ACLS, ankle sprains and breaks, and dehydration issues. Be aware that soccer games are played even in the rain and these conditions can be tough on ankles and knees. Also, a waterlogged leather soccer ball can become heavy and hard, making heading the ball much more dangerous.

Swimming and Diving: Shoulder injuries and knee injuries are the leading swimming injuries, followed by hip and back pain. Most of these injuries can be prevented with sufficient warm-ups prior to swimming at full speed, consistent strength training including an emphasis on developing core strength and coaching to correct defects in strokes.

Tennis: Tennis elbow is by far the most common injury, followed by stress fractures and injuries of overuse in the shoulder, legs and back. Tennis players must warm up before playing and must participate in the specific exercises that target the hands and wrist to prevent tennis elbow. Tennis players are also prone to dehydration, especially during extended match play.

Volleyball: Most common injuries are finger injuries and ankle sprains, followed by rotator cuff tendinitis, and lower back pain. Volleyball players must be constantly coached on properly addressing the ball when striking or spiking in order to protect their fingers. Ankle braces are recommended as preventive gear for those players who are prone to ankle turns. Staying in top physical condition is important for volleyball playing, where there can be explosive action followed by periods of inactivity.

Let’s Get Clear on Water

We know that our body is composed of water. But not enough water that we can’t use more!

We need to remain hydrated, so that blood moves to our organs. When we are properly hydrated, we avoid kidney stones, our digestive system moves along appropriately, our skin is in its optimal condition and we can also keep hunger at bay if we are watching our weight. In addition, headache sufferers need to remain fully hydrated, as dehydration can be a trigger for migraines and other headache disorders.

It is very easy to become dehydrated. Water leaves our system through sweat, through just exhaling and when we urinate or have a bowel movement. We lose more water during the summer or during times when our breathing rate or sweating are increased such as during exercise, if we are in a hot sauna or shower, during hot or humid weather or when overlayered in clothing, or if our job or leisure activities are physically demanding.

Do we have to drink water?

No, you can also be hydrated through juices and foods that contain water (typically fruits and vegetables), but water is available for free, has no sugar added and often has fluoride, aiding oral health. In addition, water does not contain caffeine. Caffeine is not necessarily bad in smaller amounts. Contrary to popular opinion, caffeine has not been implicated in contributing to dehydration issues, especially if its use is limited (2-4 cups of coffee per day or two servings of pop).

How much water does a typical person need?

The old information is that you need to divide your weight in half (so if you weigh 150 pounds, divide that in half to get to 75). The halved number is the number of ounces that you should drink. So, under the old formula, a 200 pound person needs to drink 100 ounces of water and a 150 pound person needs to drink 75 ounces of water.

It now appears that the above formula overstates the need for water by a bit. Essentially, if you drink when you are thirsty and monitor your urinary output, you are drinking the right amount.

Signs that you are properly hydrated:

You are not overly thirsty.
Your mouth does not feel dry (and you don’t suffer from bad breath, a sign of dry mouth).
Your urine is clear or light colored (bright yellow urine or darker is a classic sign of dehydration).
Your bowel movements are relatively soft.

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