Month: April 2021

Good news came out late yesterday for high school athletes in non-contact sports.  For sports such as golf, tennis, and track, you do not have to wear a mask during competition, but you still need to keep at least 6 feet of distance from others.  Masks are necessary before/after the sport.  A runner from Summit High School collapsed last week at the end of her race due to oxygen debt.  Oregon was one of the only states to mandate masks for high school runners.  Read more from OregonLive:

https://www.oregonlive.com/highschoolsports/2021/04/mask-rules-revised-for-oregon-high-school-runners-other-noncontact-outdoor-sports.html

The past year has been tough on everyone, and for many, our health has suffered.  Some reasons for that are beyond our control, but some we can change.  Focus only on what you can control and simplify.  Just like for a child, we improve when we feel success.  Keep the changes small and attainable.  Are you eating too little veggies and fruits?  Try adding a salad every other day to one of your meals.  Are you eating too many convenience snacks?  Prep some vegetables at the beginning of the week so that they are easily accessed.  If you drink multiple sodas in a day, begin by eliminating just one.  Wanting to get more exercise?  Take your pet for a short walk every day.  Get a membership to a gym and start low with your goals.  Don’t let guilt be a motivator.  Guilt never works for a boss or a parent, so don’t expect it work for yourself.  Keep the goals easy at first to feel success and then build on them.  Keeping a record to mark off your successful days is also a good motivator.  The Mayo Clinic has an article that details more about how to simplify.  Paragon Orthopedics Center wants you to make your change count and get started today for better health!

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/better-health-starts-by-changing-one-thing

Here is our monthly newsletter put out by Paragon Orthopedics Center.  This month is focusing on Stress Fractures.  We will help you understand what they are (not true fractures, by the way), risk factors, and what you can do to help yourself if you have one.  You can always sign up for our email list to automatically receive this in your Inbox.  Just ask our helpful staff at Paragon’s front desk!  Click on the attachment below:

Paragon Press, April 2021

Protein is important for building strong bones and muscles, having a strong immune system, and enzyme/hormone regulation.  We’d like for you to think about how you get the protein you eat.  Plant-based protein sources are popping up in all the grocery aisles, from boxed noodles to frozen burger patties.  Are they better than animal-protein sources, like steak and chicken?  A great starting point for this answer is to think about the overall nutrition of the food and how it affects your body.  Animal-based proteins frequently have high levels of cholesterol and saturated fats that plant-based proteins do not.  Plant-based diets are showing reduced risk of diabetes, obesity, hypertension, and certain cancers.  Some believe plant-based proteins cannot provide all of the amino acids to make them nutritionally “complete.”  You can get close to the same nutritional content of “complete” proteins in plants by combining grains and a legume.  As far as digestibility, not much evidence is being found that plant-based proteins are less digestible with the commercial cooking and processing that is done to them today.  If you are looking to lessen the environmental impact of your choices, you could do this by eating at least some of your proteins from plants.  Some suggestions for plant proteins are:   tofu, tempeh, garbanzos/chickpeas, beans, and edamame.  This article from Discover Magazine will provide more in-depth understanding of all these points and Paragon Orthopedics Center always encourages you to be educated about your health.

https://www.discovermagazine.com/health/is-plant-protein-better-for-you-and-the-planet

Protein is important for building strong bones and muscles, having a strong immune system, and enzyme/hormone regulation.  We’d like for you to think about how you get the protein you eat.  Plant-based protein sources are popping up in all the grocery aisles, from boxed noodles to frozen burger patties.  Are they better than animal-protein sources, like steak and chicken?  A great starting point for this answer is to think about the overall nutrition of the food and how it affects your body.  Animal-based proteins frequently have high levels of cholesterol and saturated fats that plant-based proteins do not.  Plant-based diets are showing reduced risk of diabetes, obesity, hypertension, and certain cancers.  Some believe plant-based proteins cannot provide all of the amino acids to make them nutritionally “complete.”  You can get close to the same nutritional content of “complete” proteins in plants by combining grains and a legume.  As far as digestibility, not much evidence is being found that plant-based proteins are less digestible with the commercial cooking and processing that is done to them today.  If you are looking to lessen the environmental impact of your choices, you could do this by eating at least some of your proteins from plants.  Some suggestions for plant proteins are:   tofu, tempeh, garbanzos/chickpeas, beans, and edamame.  This article from Discover Magazine will provide more in-depth understanding of all these points and Paragon Orthopedics Center always encourages you to be educated about your health.

https://www.discovermagazine.com/health/is-plant-protein-better-for-you-and-the-planet

Golf seems to be one sport that Covid did not affect.  Many people got in their usual swings uninterrupted.   Others have picked it up as a new way to get out and some exercise.  The Wall Street Journal, with advice from a professional, recently detailed eight exercises that can help improve your game, and you don’t even have to find your clubs.  They will help swing rotation, dynamic posture, club speed, and your short game.  Videos within this article give you the ability to make sure you understand the exercises as described and you can check your form against them for the best chances of improvement.  Two of the eight require no additional equipment, and for the other five, you can probably improvise with items from around your home.  A couple exercises use resistance bands.  Dr. Bents is a huge fan of these and has purchased them for local teams to use as a way for young athletes to get stronger.  Get started and elevate your game!

https://www.wsj.com/articles/eight-exercises-to-improve-your-golf-game-11617994800

We all eat foods we shouldn’t, but some of them might be wreaking havoc on our body’s ability to fight off bacteria and viruses, which is very important as we navigate life with the coronavirus.  Paragon Orthopedics Center has blogged about foods you should eat, but please consider those you might want to eat less of, or eliminate altogether.  Healthline.com recently reviewed ten foods to avoid because of their effects on our immune systems:

-salty foods, foods with added sugars, processed/charred foods, fried foods, foods high in Omega-6 fats, foods high in additives, highly refined carbs, artificially sweetened foods, fast food, and certain high fat foods.

You could look at that list and know some are bad for you, but the article will give you details about why these can be so detrimental to your immune health.  Whether they impair your immune response or promote inflammation, educate yourself and others to make good food choices and keep your body in top shape for a long, high-quality life.

https://www.healthline.com/nutrition/foods-that-weaken-immune-system#The-bottom-line

In case you missed out on an April Fool’s joke and you need a reason to giggle, this article might give you a reason or two to smile.  The Coronavirus is serious, but some of the suggested alternatives to a handshake out there in this pandemic are comical.  The World Health Organization has come up with these: hand on the heart, the wave, the namaste, salute, a nod, peace sign, bow, and a variation on a shoulder shrug.  Already popularized gems are the foot tap, elbow bump, and the vulcan greeting from Star Trek.  Maybe these will give you an idea of your own and you can be the next YouTube sensation.  Stay safe Southern Oregon and don’t forget to find a reason to smile.  This article will show you what each of the WHO suggestions are and talks about how our culture comes up with its own.

https://www.chron.com/life/article/WHO-introduces-alternatives-to-handshakes-hugs-15436587.php

When you move your shoulder, does it feel like something is in there?  Some people have the sensation that their shoulder “catches,” is painful, and/or has limited motion.  This could be from a loose body.  The loose body is cartilage or bone that has broken/torn off.   It can move around within your shoulder and cause pain and a limited range of motion when it gets caught.  An x-ray might be able to reveal the problem, but sometimes an MRI or CT scan is needed.  Our surgeon, Dr. Rob Bents, uses the most state of the art, least invasive technique using an arthroscope to go into the shoulder and remove the object.  Sometimes, cartilage repair is also done during this surgery when the object has torn up the tissues within your shoulder.  Dr. Bents is happy to see you and give you his advice based on over 30 years of doing orthopedic surgery.  Paragon Orthopedics Center’s number is 541-472-0603.   Here is an informational video from Paragon Orthopedics Center about loose body removal that helps you visualize how the repair is performed.

https://www.paragonorthopedic.com/shoulder-loose-body-removal.php

April is the month set aside to give thought to organ donation, the hope that it provides those who are facing mortality, and honor those who have given life through a donation.  Did you know that all major religions recognize organ donation as a final act of compassion and generosity?  If you have ever read the testimonials of loved ones who have watched others receive a life-giving donation from a deceased friend or relative, you would see how powerful and lasting this act can be, often helping with grief tremendously.  It costs nothing to donate and gives so much to someone in desperate need.  By registering yourself, you relieve your family members of what can be a very difficult decision, especially if the death is sudden and unexpected.  Want to know more?  Here is the link for more information and can direct you to RegisterMe.org for your decision to be a donor.

NDLM