Preventing Colds

With the change of weather comes the heightened chance of catching a cold. You may not be able to avoid catching a cold but your odds are better if you follow these tips:

• Drink plenty of water. It flushes toxins out of the body.
• Wash hands often. Cold viruses are passed on surfaces and through contact.
• Clean surfaces that come in contact with germs. The biggest culprits are computer keyboards, phones, doorknobs and pens.
• Carry an alcohol-based hand sanitizer to use in place of soap and water when out and about.
• Pop a probiotic. More research suggests it helps improve the body’s resistance to bacterial and viral infections.
• Stay warm. Shivering suppresses the immune system.
• Take Vitamin C.
• Take a multivitamin since you are not getting as many fresh fruits and vegetables in the winter months.
• Take some extra zinc. Great sources are meat, oysters, eggs, seafood and wheat germ. If you want to take a supplement, check first with your doctor because zinc can interfere with the absorption of some medicines.
• Eat more garlic. It may reduce the frequency of cold and flu viruses.
• Eat a balanced diet.
• Exercise regularly.

If you do get a cold, follow the same steps above to knock it out. And add a little chicken noodle soup to the mix. Research proves that Grandma was right…it does help!

Holiday turkey

Thanksgiving Without the Guilt

Isn’t it time to ditch the guilt and enjoy the Thanksgiving holiday and your friends and family? Who needs to be focused on weight loss right now? Change the mindset to weight maintenance and follow these tips for a guilt-free Thanksgiving.

• Start your day normally with a small but satisfying meal.
• Skip the appetizers if you can.
• Go for the white meat of the turkey.
• Practice moderation. Pace yourself …it’s a long day!
• Exercise the day of Thanksgiving and take a walk after dinner.
• Eat slowly so your body can tell you it is full.
• Eat the foods you normally don’t get the rest of the year and skip the regular fare.
• Don’t go for seconds.
• Watch your dressings and gravies. Make your dressings with plain yogurt or fat-free sour cream and herbs. Gravies can be made much lighter with fat-free chicken broth.
• Lighten up all your dishes. For example, instead of sweet potato casserole with marshmallows, try roasting sweet potatoes with garlic and herbs. Or ditch the green bean casserole and sauté or roast green beans with olive oil and garlic.

Don’t be a slave to the scale on Thanksgiving Day. Following the tips above will still allow you all the wonderful tastes of the holiday without all the guilt!

The state of North Carolina is the number one producer of turkeys in the nation. We produce about 61 million turkeys per year.

Alternatives to a Knee or Other Joint Replacement

Six Treatments You Might Want to Try Before Going Under the Knife
by Dr. Matt Kanaan

Joint replacements have come a long way in the last few decades, and for many patients they provide the pain relief and function that they might have been waiting for many years. However, joint replacement is also a very serious surgery that carries with it a set of risks, not least of which might be actually making the pain worse.

Prior to any joint replacement, there are many nonsurgical treatments that can either prolong the time to getting a joint replacement, or completely eliminate the need for one. Here are six treatments to consider trying before committing to a joint replacement surgery:

Good Physical Therapy

By strengthening the muscles surrounding a joint through a good physical therapy treatment program, you can unload much of the force on that joint, and decrease pain while at the same time increasing mobility. In general, the stronger the muscles surrounding a joint, the less force actually transmitted through the painful joint surface.

Topical Medications

Many patients have problems with taking oral pain medications, and anti-inflammatory due to a variety of reasons. Luckily there are many topical medications on the market today that have been proven to be effective in the treatment of arthritic joints. These are usually in the form of patches and creams. They have very little side effects, and many patients find great relief through regular use.

Cortisone Shots

Even though these have been around a long time, many patients have never tried a cortisone injection into the joint. When done properly, ideally with ultrasound guidance, these shots are not very painful and can provide many months of pain relief. There are generally very few side effects and can be repeated in the future.

Lubricant Shots (Hyaluronic Acid/Rooster Comb)

Hyaluronic acid, also known as viscosupplementation injection, is used for the treatment of knee, hip, shoulder, elbow and ankle osteoarthritis. These injections (a natural substance made from rooster comb) can help control pain, provide lubrication and replace hyaluronic acid in the joint. Insurance will usually pay for these injections, and most patients experience a significant decrease in pain levels within weeks of treatment.

PRP (Platelet-Rich Plasma)

Platelet-Rich Plasma (PRP) Therapy is a new and cutting edge option for giving a biological boost to the body’s own healing process. PRP treatment has gained significant attention in the media lately and has been used by several NFL, NBA, NHL, and high-level collegiate players. PRP is processed from a person’s own blood while they wait in the office. Basically, it is a concentration of platelets that are found in the blood and contain many factors that are essential for healing an injured or diseased body region. Although PRP injections are very safe, there are still considered experimental by the FDA and so are not covered by insurance. However, in those patients looking for one more option to try before surgery, these injections are an option worth looking into.

Bracing

A good fitting and lightweight brace will almost always give a patient not only increased mobility, but also decrease pain in the joint affected. The important part is to have a physician recommend the correct brace, as not all braces are the same. A good brace will unload the forces placed on the joint and provide stability when the patient is active youth from today

How Much TV Should My Child Watch?

There is no doubt our society is obsessed with all things electronic. Because of this, it can seem like kids are tied to the television or electronics half the day. That is dangerous for the child. The American Academy of Pediatrics recommends that children under two do not watch television at all. It’s been proven that the first two years of a child’s life are critical for brain development. Television and other electronics can interfere with the child’s ability to explore, play and interact with the world around them. Children older than two years shouldn’t watch more than two hours per day. More than this can get in the way of physical activity, reading, homework, playing and interacting with friends and spending time with the family, all of which are important for normal childhood development and socialization.

While TV can properly entertain and educate, it can also be very detrimental, particularly if you are not closely monitoring what your child is watching. Children who watch or use more than four hours per day of TV and electronics tend to be overweight. You also will find a slew of characters on shows that exhibit inappropriate and risky behaviors. And, if your child is consistently watching violent acts, it could contribute to aggressive behavior. The best course is to monitor and limit the TV and electronics and encourage your child to be an active part in the world around them.
Your body contains about 2.5 trillion red blood cells right now, and a red blood cell lives for approximately 120 days.

16779130-diabetes-measuring-glucose-level-blood-testNovember is American Diabetes Month

As November begins, it is a perfect time to shine the spotlight on a growing disease: Diabetes. With society’s increasingly sedentary lifestyles and rates of obesity on the rise, diabetes is reaching epidemic proportions.

What exactly is diabetes? Diabetes describes a group of metabolic diseases wherein a person has high blood glucose (blood sugar) either because insulin production is inadequate or the cells in the body do not respond to insulin. There are two types. Type I is the least common yet the most severe. Only about ten percent of diabetes is Type I and this diabetes is completely insulin-dependent. It requires a lifetime of insulin injections.

Type II Diabetes is more preventable, but may also be very troublesome. Type II occurs when the body does not produce enough insulin, and the rate of Type II has gone through the roof in recent years. How can you prevent it? Maintaining a healthy weight is the first step. Weight is controlled through diet and exercise. A healthy diet including whole grains, fruits and vegetables is a good start. Avoid regular consumption of sugary sodas and processed foods.

Exercise is the second step towards prevention. Get your heart pumping for at least 30 minutes every day. Exercise may include something as simple as a brisk walk, or more challenging routines like weight lifting, cardio videos or cross-fit training.

The third step for prevention is monitoring your blood sugar levels. Your doctor will normally check these with a blood test at your annual physical. Diabetes doesn’t usually appear out of nowhere. There are typically warning signs. All of these steps can keep diabetes at bay possibly without going the medication route. If you do need medication, it usually comes in the form of a tablet along with a strict diet and exercise regimen. Occasionally, insulin injections will be required.

Talk to your doctor about how you can take steps to prevent diabetes now or in the future.
Learn more at the American Diabetes Association website: https://www.diabetes.org/

A dogs sense of smell is 20 times stronger than a humans.

Managing Arthritis Pain

If you are one of the millions of Americans who suffer from arthritis pain in any form, you know that walking across a room or performing simple tasks can be agonizing. Aside from medications, there are ways you can help manage stiff, swollen and painful joints caused by arthritis.

• Use hot or cold packs. The heat relaxes muscles while the cold will reduce pain and swelling.
• Walk it off – walking is one of the most gentle forms of exercise and it will not jar fragile joints.
• Tai Chi – There’s a reason this gentle Chinese martial art is huge with the elderly. It helps with relaxation and flexibility.
• Watch your weight and follow a healthy diet of whole grains, fruits and vegetables. Being overweight adds pressure to the joints.
• Eat your Omega 3 fatty acids. Whether it is through a diet of omega rich foods or through a supplement, these fatty acids have been shown to reduce inflammation. Omega 3 rich foods include salmon, sardines, walnuts, flaxseed and fortified eggs.
• Cook with olive oil instead of butter.
• Wear proper footwear – stay away from high heels or uncomfortable shoes.
• If you smoke, now is the time to quit. Smoking impairs your body’s natural defenses and healing abilities.
• Try meditation. It has been proven to relieve the stress of living with chronic health issues.
• Include Vitamin D in your supplement regimen.
• Get the proper equipment to help you handle everyday functions. There is arthritis-specific cookware available. Choose electric kitchen utensils such as a can opener. Get shoes with Velcro fasteners and use a shoehorn. Install door handles that push down instead of twisting to reduce the motion of painful joints.

The good news is that more and more products are on the market to help people suffering from any level of arthritis. Talk to your doctor about other methods of pain management and develop a plan to keep your arthritis under control. You don’t have to suffer in silence.

Exercise That Doesn’t Feel Like Exercise

AutumnWe’ve all used an excuse or two when it comes to putting off exercise. I don’t have time… it’s boring… it’s too hard… I’m too tired. But when you take into account the lifelong benefits of exercise, it’s worth putting everything aside and just doing it. But it doesn’t have to seem like a chore or be expensive. Try some of these ideas to mix it up and make it fun!

• Take a walk. Grab the dog, your kids, a neighbor or just head out on your own and hit the pavement.
• Take a swim. It’s gentle on the joints and great for anyone.
• Play Wii Fit with the kids.
• Ride a bike.
• Take a hike.
• Park your car farther away than usual and hoof it.
• Ditch the elevator and take the stairs.
• Rake the yard or garden.
• Play outside with the kids.
• Try a new class… yoga or zumba.
• Rollerblade or ice skate.
• Dance.
• Hula hoop – you can burn a whopping 600 calories in an hour.
• Wash the car.
• Do sit-ups, push-ups or leg lifts during commercial breaks.

Think outside the box. All activity counts, and if you can have some fun while burning the calories and getting your heart pumping, your exercise won’t feel like exercise!

A Healthy Recipe that Tastes Good

Banana-Blackberry Muffins

From the Anti-Breast Cancer Cookbook, by Julia B. Greer, MD, MPH, 2013

Ingredients:

Nonstick cooking spray
1 cup all purpose unbleached white flour
½ cup whole wheat pastry flour
1/3 cup sugar
2 tablespoons ground flaxseed meal
2 ½ teaspoons baking powder
1 teaspoon cinnamon
¼ teaspoon salt
3 tablespoons unsalted butter, melted
2 overripe bananas, mashed with a fork
6 ounces (about 2/3 cup) low-fat vanilla yogurt
3 tablespoons nonfat dairy milk
1 large egg (omega 3 enriched if possible), beaten
¼ cup all fruit blackberry preserves
1 cup fresh blackberries

Preparation:

Preheat oven to 375 degrees. Spray a 12-muffin pan with non-stick cooking spray or line with paper liners.
In a large bowl, combine white flour, wheat flour, sugar, flaxseed meal, baking powder, cinnamon and salt.
Stir until evenly distributed. In a separate bowl, combine butter, bananas, yogurt, milk and egg.
Mix well. Add yogurt mixture to flour mixture and stir until just moistened.
Spoon 1 heaping tablespoon batter into each muffin cup.
Add 1 tsp. of blackberry preserves and a blackberry or two.
Top with 1 tablespoon batter.
Bake 15-17 minutes or until muffins are light brown and a toothpick comes out clean.
Makes 12 medium muffins.