Our previous blog post talked about foods and drinks to NOT put into your body. Now let’s talk about the 7 foods that are nutritious AND taste good to help preserve your musculoskeletal system.
- Salmon is often referred to as a “super food”, packing a punch of protein, minerals, and vitamins like B12. Most important: salmon is rich in omega-3 fatty acids.
- Greek yogurt is thicker than regular yogurt because the liquid is drained giving it a creamy texture. It contains probiotic cultures and is lower in lactose than regular yogurt. Greek yogurt is an excellent source of calcium, zinc, and B12. Stir some blueberries or strawberries into a cup of plain Greek yogurt and you have a great kick start to your day.
- Sweet potatoes are another “super food” and extremely versatile. Plain or fancy with stuffing or toppings, they are high in fiber and potassium. They are also known to maintain a healthy blood pressure. A sweet potato contains more nutrients and less calories than a white potato.
- While dairy products are essential to a child’s growth, it can be a source of discomfort for some adults. Dairy products are rich in calcium and vitamin D, along with other nutrients, to help keep bones and teeth strong. For those on a diet, you may opt for a fat free version and there are lactose free brands for those with a low tolerance. Both still have the calcium that is provided in regular milk.
- When your mom told you to eat your veggies, she was on to something. Leafy greens should be your “go-to” vegetable whenever possible. Greens like broccoli, kale, cabbage, spinach, romaine lettuce, and arugula contain essential vitamins like A (for the immune system), C (for tissue repair), and K (for blood coagulation). Nuts may also lower your blood sugar. The best nuts for your health are almonds, pistachios, walnuts, and cashews, however, go easy since a large handful may contain as many as 200 calories.
- Another great source of fiber and vitamin B can be found in beans. They may also help lower cholesterol and blood sugar. The best beans with benefits are chickpeas, lentils, peas, kidney and black beans.
- Figs, dried or fresh, are rich in fiber and give you a feeling of fullness. They are also high in calcium to help promote bone health.
So there you have it. Add these “Super 7” to your regular diet and you’re on your way to a healthy eating habit. When you do have pain or injury to your musculoskeletal system, Sarasota Orthopedic Associates can be your “go-to” place for help. We have 3 convenient locations and offer same or next day appointments when needed.
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A recent study found that increased levels of exercise and physical activity have a direct impact on lowering the risk of 13 cancers. These include esophageal, liver, lung, kidney, gastric, endometrial, leukemia, myeloma, colon, head/neck, rectal, bladder, and breast cancers.
The findings indicated three factors that contribute to lowering cancer risk. They are:
- Estrogen – studies show these levels are lowered in physically active women.
- Insulin – active people typically have lower levels of insulin; that alone is a cancer risk factor.
- Inflammation – a general risk factor according to the study.
The research indicated that “median” activity level was defined as just over two hours per week or one hour of intense activity per week; the median age of participants was 59. Overall, the researchers were able to conclude that either length of activity results in a 7% decreased risk of cancer.
This is great news and supports the popular and increasing quest to get out and MOVE!
What are some other things we can do to lower our cancer risk?
- If you smoke, STOP! A 2014 study determined that smoking a pack of cigarettes a day can cut 10 years from a person’s life. Even second-hand smoke is harmful.
- Maintain a healthy weight; obesity is a factor in 14% of cancer related deaths. Have you heard the phrase, “Plant Your Plate”? The American Institute of Cancer Research suggests two-thirds of your plate should come from plants: fruits, vegetables, grains, and beans.
- Decrease your alcohol consumption, although red wine has been shown to have heart healthy benefits. More than two drinks a day can cut your lifespan by 20 years.
- Stress can become the foundation for overindulgence in bad habits like smoking, overeating, alcoholism, or drug abuse. Methadone and cocaine users die at an average age of 42. Try to “shake it off” instead with meditation, yoga, and movement.
- Sunscreen should be applied even on a cloudy day when the sun’s rays are still harmful but not felt. It’s possible to get a painful sunburn at the beach even on a cloudy or windy day!
- Regular screenings like prostate and mammogram tests may help detect early, treatable problems.
- Know your family history. Some conditions are genetic and knowing how to combat them and may make a difference. “Knowledge is Power”.
Why not make it a point to do something wonderful for yourself today … adopt a new attitude … eat healthy, move those bones and muscles, and most of all, take care of yourself! Sarasota Orthopedic Associates can help when those bones and muscles don’t feel the way they should. We have four locations and offer same day appointments when needed. Call 941-951-2663 for an appointment. You may also schedule an appointment online from our website at www.SOA.md … just click on the green button.
Sources: JAMA Intern Med 5/16; National Institute of Health; Medscape
Nowadays we’re more prone than ever to think about our health and ways to stay fit. With so much information and “mis”-information out there in cyberspace to “digest”, it’s not easy making wise choices”. It’s difficult to separate myth from fact. Take our quick quiz and see how much you know. Then check your answers below.
- You stuffed yourself by binging on fatty foods at a party. What’s the best way to counter your overeating: Take a walk for 30-45 minutes OR Fast for the next 12 hours.
- Which burns more calories: swimming OR jogging?
- Cycling OR Aerobic Dancing?
- At PF Chang’s Restaurant which is the lowest in calories: Crisp Salad, or an Egg Roll?
- Which burns more calories: Boxing OR Jumping Rope?
- Which has more calories: a Starbucks Grande Caramel Frappuccino OR an Applebee’s Grilled Oriental Chicken Salad?
- What is the strongest muscle in the human body?
- Which contains more lycopene: a cup of watermelon or a tomato?
- What is the longest bone in the human body?
- Which burns more calories: cardio OR strength training?
- BONUS QUESTION – True or False? Crunches are the best way to lose belly fat.
- If you said take a walk, then pat yourself on the back. Fasting throws your metabolism out of whack while walking burns off a few calories, increases blood flow, and relieves stress.
- Swimming wins this one with approximately 580 calories burned vs 390 from jogging. Plus it’s more fun!
- The winner here is cycling but not by much. An hour of cycling burns approximately 480 calories vs. 440 from aerobic dancing, plus you get some fresh air. Which brings up another point … indoor cycling and outdoor burn equal calories so either way, you’re shedding those calories.
- You may be pleasantly surprised to know that the egg roll has 180 calories with 6 fat grams while the salad contains 270 calories and 22 fat gram. Sometimes the tastier choice actually IS better for you!
- Boxing takes the bigger punch on this one with 720 calories. Jumping rope is good aerobic exercise as well with 670 calories burned.
- You’ll be glad to know that while the Frappuccino is full of sugar, it has far less calories and fat than the salad which weighs in at a whopping 1,290 calories. There are far better salad choices out there, so think before ordering!
- This is a tricky one and there may be a couple of “correct” answers. There are different ways to measure strength: dynamic, elastic, and endurance. To complicate things even more, there are 3 types of muscles: cardiac, smooth, and skeletal. Most will say the strongest is the masseter, or jaw muscles, because it is based on weight and ability to force as much as 200 pounds on the molars. For more on this subject, check out this link: https://www.loc.gov/rr/scitech/mysteries/muscles.html
- In a one cup comparison, watermelon edges out tomatoes by a slim margin. Lycopene is a free-radical antioxidant able to fight some cancers. You can also get a healthy dosage of lycopene in pink grapefruit, red peppers, mangos, and carrots. Think “red” although some other non-red foods like asparagus contain lycopene.
- The femur, or thighbone, wins this one and comprises about one quarter of the height of an adult. Runner up is the tibia, or shinbone. The smallest? It’s the stapes, or stirrup, located in the ear.
- Both are important. Cardio will burn more calories, but won’t do much for your muscles. With strength training for every three pounds of muscle you gain, you may burn an extra 120 calories a day without even trying. The best solution? Do both!
- The most popular abdominal exercise in existence is not the best way to trim your midsection. They will tone a small portion of your abs, however your shoulders and butt need to move as well to be effective. Your waistline will sculpt faster by doing planks. If you do decide to do crunches, make sure you’re doing them correctly or you could put your spine into a painful situation.
So how did you do with your answers? At Sarasota Orthopedic Associates, we treat conditions of the musculoskeletal system with skilled physicians at each of our four locations. If you have chronically sore muscles, aching joints, or suffer from pain, call us at 941-951-2663 (BONE) or check our website www.SOA.md by clicking HERE. You may also obtain an appointment with us via our website BUTTON “request an appointment” which directly reaches our skilled scheduling team.
In our senior years, we hope to enjoy retirement while checking the fun items off our bucket list. Those senior years can be fulfilling however, they sometimes bring physical pain.
Arthritis is the #1 condition experienced by seniors, affecting more than 50% of adults over 65 years of age. It can be painful, but the good news is that it can be managed. Most important is to keep moving, under the supervision of your physician, in order to manage the discomfort. “Move it or lose it” is a great motto. Here’s a useful link with information from the Arthritis Foundation: http://www.arthritis.org/living-with-arthritis/tools-resources/
Falls and Injuries contribute almost 30% of emergency room visits with over 20% of those occurring from accidental falls in the senior population. This risk increases with age and occur largely in the home where loose rugs and slippery floors are major hazards. Fall Prevention week was in September but it’s never too late to read up on how to avoid common accidents. This link from the Mayo Clinic has practical advice on how to avoid becoming a statistic: http://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/fall-prevention/art-20047358
Osteoporosis affects over 52 million Americans. This condition of low bone mass can limit mobility. October 20 is World Osteoporosis Day and the National Osteoporosis Foundation has assembled pertinent information to help understand prevention and treatment of osteoporosis. Here is their website: http://nof.org/
At SOA we are committed to helping our patients get back on their feet, back to work, back in the game, and back to life. Call us at 941-951-2663 (BONE) for an appointment at any of our three locations in Sarasota, Lakewood Ranch, or Venice. Be well and stay healthy!
Try our fun orthopedic quiz …
- What is the meaning of the word orthopedic?
- How many bones in the adult human body?
- In what part of the body are most of our bones located?
- What does PRP stand for, and what is it?
- Where is the largest bone in the human body?
- What is Radiofrequency Ablation?
- Where is the smallest bone in the human body?
- What is the most commonly broken bone in the adult human body?
- How are falls best prevented?
- What is the number one cited reason for seeing an orthopedic physician?
How did you do? Check your answers here:
- Orthopedic comes from the Latin “ortho” (meaning free from deformity) and “pais” (meaning child). Early orthopedists would brace children to grow upward, strong, and straight. At SOA we treat children as well as adults.
- The human skeleton at birth is composed of 270 bones. By adulthood, some of these have fused together and decrease to 206, reaching maximum density at around age 30.
- Hands have the most bones, 27 in each hand. Feet are a close second with 26 in each foot.
- PRP stands for Platelet Rich Plasma. Blood is drawn, then centrifuged to separate the blood from the platelets; it is then injected into the appropriate site. The theory is that a large quantity of platelets might contribute to healing factors.
- The femur, or thighbone, is the largest bone in your body.
- RFA is a procedure where a specialized needle uses heat at a nerve site to block pain signals to the brain.
- The smallest bone is found in the middle ear, called the stapes.
- Almost half of adult broken bones are in the arm.
- Exercising may reduce injuries and improve balance.
- Knee pain was cited as the number reason in the U.S. for visiting an orthopedic physician.
Did you learn something new about orthopedics? Want more? Be sure to check all our blogs for information on many of these subjects, or, goto our home page at www.SOA.md and learn all about us. Our goal is to get our patients back on their feet, back to work, back in the game, and back to life! Call us at 941-951-2663 (BONE) for an appointment at one of our three locations with one of our thirteen orthopedic physicians.
You’ve heard calcium and vitamin D are essential to maintaining strong bones and slowing osteoporosis. Here’s a list of bone-smart foods to include in your diet that will pack a punch in elevating your calcium and vitamin D intake:
- Hearty greens like kale and spinach have an added plus of iron
- Sardines may be off-putting for some but even a tiny portion will add to bone health
- Salmon, as little as 3 ounces, has 100% of your daily vitamin D and an added bonus of Omega-3 fatty acids
- Fresh OJ but watch your portion of sugar intake
- Yogurt; not the Greek style … it has less vitamin D than the regular
- Milk – choose low fat, fortified with vitamin D
- Eggs; don’t be afraid of the yolk which is where the vitamin D is located
- Cheese, in moderation please … two small cubes should suffice
- Fortified cereals
What are YOUR “go-to” healthy favorites? Let us know in the comment section below.
Our commitment is to get our patients back on their feet, back to work, back in the game, and back to life. A healthy diet is essential to your bone health. If you’d like to view information about Sarasota Orthopedic Associates, our facility, our locations, or our physicians, please CLICK HERE.