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Healthy Living

Healthy Living (6)

19 Nov

Golfing and back pain. If you are an avid golfer you know the importance of having a healthy back on the golf course. But did you know that strength and flexibility can help you add distance to your golf game and help you prevent pain and injury? It's true.

Advanced Pain Management's team of physicians has some recommendations to help you prevent back pain injury and to help you add distance to your drives. Take a look and leave us your comments below! What do you do to help prevent injury on the course?

Download and share our "Golf Tips: Reduce Pain and Improve Your Game" info sheet for more information.

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18 Nov

High heels and their effect on women’s feet, legs and toes are often highly debated when it comes to the topic of women’s fashion. If you are a woman, it is likely you have found yourself in a situation where a brand new pair of killer heels left a bigger mark than just a great fashion statement. The perfect complement to an outfit or the illusion of longer legs isn’t always worth the long-term compromises to muscle strength and increased chance for injury.

In past years, the average height of high-heeled shoes has gone from 3 to 5 inches. Shoes with heels two inches or higher cause feet to slide forward and toes are forced into an unnatural shape. When foot sliding occurs, weight is distributed incorrectly. An increased weight on your toes may cause your body to tilt forward which forces you to compensate by leaning backwards and overarching your back. This position may cause strain on knees, hips and the lower back.

Here are a few quick facts you need to know to prevent pain from high heels:

pain guide

18 Nov

Autumn offers an opportunity for fun outdoors activities, like apple picking in the fresh, crisp air. But before you head out to your local orchard, there are few things you should consider.

The pain team at Advanced Pain Management has five tips for you before you grab your pail and hit the outdoors.

  1. Pack light. To make the most of your apple-picking adventure, plan ahead so you are prepared for lots of walking. Be sure to pack only the items you need so you have room to carry all of the apple you pick!
  2. Dress in layers. The weather can change quickly in the Autumn so be prepared with layers you can add or remove at any time.
  3. Stay hydrated. Bring a full water bottle so you can stay hydrated as you walk the orchard grounds. The cool weather may mask how hard your body is working to walk and pick apples.
  4. Take regular breaks. It is important to rest your body as you work. Take a break every 15 - 30 minutes and sit and enjoy the sceanery.
  5. Wear comfortable shoes. To get the best crop, you'll need to do a lot of walking. Be prepared with light, comfortable running to tennis shoes that provide ample support. Also note that you'll likely we walking on all types of terrain.

Did you know there is a right way to pick apples off a tree?

Place your hand under the apple and then gently twist the apple rather than pulling it.  The stem should break free from the spur.

Are you storing your apples properly?

Apples stay fresh longer when they are kept in a cool place. To help your apple last even longer, don’t wash an apple until you are ready to eat it, and be careful not to bruise your apples because bruised apples will rot more quickly.

17 Nov

Jennrich Heidi dir resized 600Heidi Jennrich, APNP
Fort HealthCare

Eating healthy is an important part of a healthy lifestyle and is something that should be taught to children at a young age. The following are some general guidelines for helping your child eat healthy. It is important to discuss your child’s diet with your child’s health care provider before making any dietary changes or placing your child on a diet.

  • Eat three meals a day, with healthy snacks.
  • Increase fiber in the diet and decrease the use of salt.
  • Drink water. Try to avoid drinks and juices that are high in sugar.
  • Children under the age of 2 need fats in their diet to help with the growth of their nervous system. Do not place these children on a low fat diet without talking with your child’s health care provider.
  • Eat balanced meals.
  • When cooking for your child, try to bake or broil instead of frying.
  • Decrease your child’s sugar intake.
  • Eat fruit or vegetables for a snack.
  • Decrease the use of butter and heavy gravies.
  • Eat more lean chicken, fish, and beans for protein

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Making healthy food choices

The Choose My Plate icon is a guideline to help you and your child eat a healthy diet. My Plate can help you and your child eat a variety of foods while encouraging the right amount of calories and fat.

The USDA and the U.S. Department of Health and Human Services have prepared the plate to guide parents in selecting foods for children age 2 and older.

The My Plate icon is divided into five food group categories, emphasizing the nutritional intake of the following:

  • Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Examples include whole wheat, brown rice, and oatmeal.
  • Vegetables. Vary your vegetables. Choose a variety of colorful vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables.
  • Fruits. Any fruit or 100 percent fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed.
  • Dairy. Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium.
  • Protein. Go lean on protein. Choose low-fat or lean meats and poultry. Vary your protein routine—choose more fish, nuts, seeds, peas, and beans.

Oils are not a food group, yet some, such as nut oils, contain essential nutrients and can be included in the diet. Animal fats are solid fats and should be avoided.

Exercise and everyday physical activity should also be included with a healthy dietary plan. For more information, visit FortHealthCare.com/HealthyKids.

Thank you to Fort HealthCare and Heidi Jennrich, APNP for the guest post.

pain guide

15 Nov

Chronic Pain and SleepThere are important healthy habits you can try to help reduce pain. One of the most important is trying to get a good night’s sleep. A good, restorative sleep, generally between six to nine hours, can help your body and muscles recover, helping to reduce back pain or general aches and pains. This will allow you to wake feeling refreshed.

Back pain can make it harder to sleep, reducing your body’s ability to recover, thus leading to more back pain. Talk to your doctor to learn helpful ways to sleep comfortably with back pain. There are a variety of pillows you can try, meditation or light stretching before bed, or even starting a bedtime routine to help your body wind down.

Also consider the importance of getting the right amount of sleep for your body. Too much sleep, as discussed in this recent article, can also cause you to wake feeling groggy and tired. Test out a few different sleep times (seven, eight, or nine hours) and see which works best for your schedule.

01 Nov

Harvest is a wonderful time, but for gardeners it can often be a (literal) pain in the neck – and back and knees. But, with a few easy changes, you can protect yourself – and your plants.

Get Into Position

Harvesting vegetables requires a lot of physical exertion. Carrots and most root crops, for instance, are first dug with a fork and then picked up by hand, either when bending or kneeling.

To reduce the risk of injury, avoid kneeling on both knees and keep one foot on the ground to give your back more stability, while making sure to change positions frequently. If possible, bending should be avoided. When it’s absolutely necessary, bend at the knees and hips and tighten your abs. Or bend at the hips and extend one leg back, keeping your back straight. And take frequent breaks, walking around every 20-30 minutes.

Gardening expert Melinda Myers suggests that next year instead of planting bush beans, which require a lot of bending and searching to find all the ripe beans, consider the taller and easier to pick pole beans. And to do less damage to your plants and ensure that they continue to grow and develop, use a sharp knife and scissors during harvesting.

Perfect Pumpkins

Pumpkin picking requires precision. “Pumpkins are harvested when the rind is firm and glossy, the fruit is full-size and the portion touching the ground turns from cream to orange,” says Myers. Don’t lift it by the stem, since it may break. Instead, squat with your feet shoulder-width apart, bend at the hips and knees and pick up from the base, lifting gradually.  

Pick Your Posture

When it comes to fruit trees, use a ladder or secure step stool to avoid looking up for long periods. Work at waist level whenever possible, looking and reaching in front of you rather than above you. When picking fruit, gently twist it instead of pulling it off. And don’t forget to harvest your plants regularly, says Myers, so there’s less to harvest at one time – and so your plants keep producing.

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