Osteoarthritis is a degenerative form of arthritis. Common affected areas are the fingers, toes, knees, and hip. Most people take Tylenol or Ibuprofen to manage the pain related to arthritis but these medications are associated with damage to the kidneys/liver/stomach and may make the arthritis worse over the long term.
Are there good alternatives? Contrary to popular belief a mild to moderate amount of exercise is one of most helpful interventions for most Americans with degenerative arthritis. In fact, up to 50% of individuals with arthritis exercise less than 10 minutes per week. There also may be some evidence that eating a health diet high in vegetables and low in sugar and red meat may help as well. Elevated blood sugar is associated with damage to virtually every tissue in the body. Lowering your sugar intake will not only provide overall health benefits but could possibly slow damage to your joints. One of the most important ways to alleviate joint pain is to reduce the load on the joints. Obesity is clearly linked to degenerative arthritis. Therefore, a simple intervention for most people is to lose weight. There also may be some herbal supplements that help. Many of these are thought to either build up the cartilage or possess anti-inflammatory properties. These include Turmeric/Curcumin, Vitamin D, Glucosamine/Hyaluronic Acid, Boswellia, and others. If you need a doctor to help you get healthy in 2016 please send me an email or give me a call. Visit the home page for more information on Murdock Health and our services or call 214-929-2411 to schedule an appointment today.
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Many diets have traditionally focused on limiting portion sizes as one of the key strategies.
Since traditional approaches don't seem to be working very well this has led researchers to explore other approaches. One such approach is to actually increase portion sizes by eating more healthy low-energy-dense foods. So is it possible to eat more and consume less calories at the same time? An interesting study sheds some light on the topic. In this study they took individuals and had them eat a pasta meal. On average they consumed around 850 calories. Interestingly, when they incorporated a small healthy salad (no salad dressing or cheese) with the pasta people actually consumed overall less calories by about 50 calories. When they ate a large salad with their pasta they actually consumed about 100 less calories overall. Not only did they consume overall less calories they also gained the healthy elements that salads bring in the form of vitamins, nutrients, and fiber. Unfortunately, people consumed more calories overall when they consumed pasta with an unhealthy salad. I personally recommend eliminating as much bread and pasta from your diet as possible. If you do choose to eat them consider adding a large "healthy" salad (no oil, dressing, cheese) with your meal. If you need a doctor to help you get healthy in 2016 please send me an email or give me a call. Visit the home page for more information on Murdock Health and our services or call 214-929-2411 to schedule an appointment today. Here we go.
1. Stop drinking Soda: Need I say more? We all know that drinking a lot of soda is bad for us and contributes to obesity, diabetes, acid reflux, and other conditions. 2. Eat Two Meals/day: The benefits of fasting are immense. Eating 2 meals within 8 hours of each other allows for a 14-16 hour fast. This can help lead to weight loss and improve insulin resistance. 3. Sleep: Get 8 hours of sleep/night. Poor sleep can contribute to daytime sleepiness, poor work performance, high blood pressure, heart disease, anxiety, and depression. 4. Eat healthy food: Increase your consumption of healthy fats, vegetables, and fiber and decrease your carbohydrate intake. Some healthier fats come from avocados, coconut/olive oil, and nuts. Most Americans also eat too little fiber. A diet high in vegetables supplemented by nuts and seeds can help reduce the risk of cancer and heart disease. 5. Stand up and move: Most Americans sit for the majority of the day. Remember to take time every day to stand while at work and get moving. This will help improve circulation, decrease strain on your back, and improve cardiovascular health. 6. Test your Vitamin D level: Many Americans avoid the sun due to concerns about skin cancer. Another segment of the population lives in cold weather climates where sun exposure is limited. Vitamin D is crucial for cardiovascular health, calcium absorption, bone health, and many other functions in the body. The only way to know if you have an appropriate amount of Vit. D is to get tested. If you are low then you may need to supplement in addition to getting more sun exposure. 7. Meditate/Mindfulness: A significant contributing factor as to why we cannot lose weight is related to our emotional state and stress level. Meditation and mindfulness can help us be aware of emotional eating and relieve stress. 8. Be accountable: Studies show that sharing your resolutions with family and even better your doctor can give you the added motivation to keep up your new health habits. If you have any more ideas about good resolutions for the New Year please leave in the comments below. If you need a doctor to help you get healthy in 2016 please send me an email or give me a call. Visit the home page for more information on Murdock Health and our services or call 214-929-2411 to schedule an appointment today. One of the common ideas out there is that it is important to set "realistic" weight loss goals otherwise people become frustrated and end up losing less weight.
While this sounds intuitive and seems to make sense what do the actual studies show? According to an article in the New England Journal of Medicine that opposite of what you think may be true: Several studies have shown that more ambitious goals are sometimes associated with better weight-loss outcomes. Furthermore, two studies showed that interventions designed to improve weight-loss outcomes by altering unrealistic goals resulted in more realistic weight-loss expectations but did not improve outcomes. If losing weight and getting healthier is one of your New Year's resolution then keep in mind that setting "realistic" goals may not always be the best motivator. Of course, each individual case is different and the advice in this post should not substitute for getting a consultation with your doctor. Visit the home page for more information on Murdock Health and our services or call 214-929-2411 to schedule an appointment today. |
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June 2022
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