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Paragon Press – May 2015

Start off the Summer Season with a New Exercise Program

The American College of Sports Medicine’s 10 tips

The warmer days are arriving. Exercise is on many people’s minds, but they lack a trigger to get started, or just don’t know how to begin getting in shape. Paragon Orthopedics sees many patients who have regrets about not being in better shape after a serious injury. To help you, here are a few pointers from the American College of Sports Medicine to create an active exercise plan that gets you excited to begin!

1-Get to know your body.

Without knowing the basics of your muscles and how they work together, you might be putting yourself at risk for injury. The internet is full of information on the basic muscles used in exercising. Know the difference between good pain, from working your muscles harder, and bad pain, from joint problems or a ligament tear. Rest and stretching are sometimes what is needed, instead of trying to push through pain as you start a new program. Some health clubs have trainers to help you distinguish good pain from bad pain.

2-Understand why you are exercising.

Ask yourself, “Why did I begin to exercise?” This clarity helps you stay positive and stick with the exercise program. Mental motivation can act as fuel to experience more positive effects.

3-Assess your current fitness level before starting.

For example, write down your pulse rate before and after walking a mile; count how many push-ups you can do in 30 seconds; and measure your waist circumference. You can’t know your progress unless you have a starting point.

4-Set mental goals.

Have in your mind a realistic picture of what being in good shape can be for you. These positive thoughts will propel you toward your goals.

5-Identify activities that will help you attain your fitness goals.

Choose activities that interest you, not just what you see others doing. If running is boring, don’t plan on using the treadmill. However, if you enjoy the camaraderie of a spinning class, or prefer the weightlessness of swimming, use these activities to take you to your new fitness level.

6-Develop a comfortable routine.

The ACSM recommends adults have at least 150 minutes of moderate to intense physical activity every week. Build the exercise into your daily routine. Don’t overdo it, especially in the beginning, but don’t do too little. Start out with something that feels comfortable and increase from there. Recognize what has stopped you in the past from sticking with a routine. Listen to your body.

7-Write it down!

Organize your daily and weekly goals on paper. Those who write down their goals can accomplish up to 16% more than those who don’t. Some people have found success using computer programs that monitor your progress, but if the thought of this makes your plan feel more complicated, go with paper and pencil.

8-Have the correct equipment to make exercise enjoyable.

Purchase those water weights or new walking shoes that don’t hurt your big toe. If you are more motivated with music, compile a soundtrack with your favorite songs. Studies show music is a really good motivator for longer and more vigorous exercise.

9-Create incentives.

Develop a reward system before you begin your new plan, and make the rewards realistic.

10-Get started and feel confident.

After all that preparation, you should feel motivated to put your plan into action. Know improvements will take some time and give yourself several months to see an impact. Trust you have developed a great plan and can see it through for success!

All of this might sound like a lot of work, but studies have shown that the clarity of having a plan produces better fitness results. Always consult a therapist or doctor before you begin if you are already being monitored for health conditions. Don’t be afraid to reset your goals to keep your plan realistic, especially if you’ve had a setback. Maybe you set your goals too high and you’ve found the plan to be overwhelming. Reassess and create something you can stick to doing. If an activity has become boring, switch the plan to one that makes you more interested.

Get started today!

The following articles were referenced in making this newsletter:
http://www.paragonortho.net/2015/01/sports-docs-give-tips-on-getting-into-an-exercise-program/
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269

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Paragon Press – February 2015

THE NEW YOU FOR 2015: Essential information you and your health

Save your money: Skip the vitamins

The commercials make you think you aren’t as healthy as you could be unless you take them. However, study after study has shown no ability of vitamins to increase your lifespan, or decrease your chances of fighting a chronic disease. According to researchers at Johns Hopkins and other institutions, eating a healthy, well-balanced diet gives you all the nutrition you need. They discovered even more: taking certain supplements can increase your risk of death. Additional beta carotene, vitamin E, and vitamin A are considered useless and potentially dangerous. Even though you might be in the habit of taking that vitamin with your orange juice every morning, in light of this news, you’d be better off spending your money on more fruits and vegetables.

Switching to diet soda isn’t a guarantee for weight loss

Regular soda contains many empty calories: about 140 calories per 12oz can. People automatically think switching to diet soda, with virtually no calories per ounce, will make them lose weight. Did you know that new research shows overweight adults who drink diet sodas are likely to compensate by eating more food, thus resulting in no weight loss? A study published in the American Journal of Public Health showed obese/overweight adults drinking diet sodas consumed more calories at mealtimes and when snacking compared to obese/overweight adults who consumed sugary beverages. If you switch to diet soda for weight loss, you need to also eat less. It would be smart to look at other areas in the diet where empty calories are consumed, such as candies and gum, and adjust eating habits as well.

How healthy are those freeze-dried snacks?

Freeze-dried fruits and vegetables are a trendy way to sneak in vitamins and minerals these days, but are they really that good for you? Technically, companies have just taken the only the water out of the food, but unfortunately, they sometimes add sugars to make them taste better. These hidden calories can add up in a day. Also, snackers might find some abdominal discomfort because of their concentrated fiber. It’s easy to eat 20 dried apple slices, but think about how much that would be if it wasn’t dehydrated. Despite these downsides, the dehydrated snacks are much better for you than candies and sugary snack bars. Eat with moderation.

More sleep, a better you in 2015?

We’re a nation of sleep cheaters, trying to get more out of the day. If you’ve made a promise to get more rest this year, here are some tips to get quality zzz’s.

  • Exercise-Moderately, three to four times a week. Research has shown exercise improves sleep.
  • Limit caffeine-Don’t drink caffeinated drinks after 4pm. Research shows they disrupt sleep patterns.
  • Relax-Make it a habit to relax one hour before bed. That includes shutting off electronics, such as televisions and computers. The light from these can delay your sleep onset.
  • Control light-Keep your bedroom cool and dark, using a sleep mask, if needed.

The following articles were referenced for this newsletter:

http://calorielab.com/brands/soda-pop-and-sport-drinks/47

Pierre, C.(Ed.). (2014). Diet Soda’s Downside. Johns Hopkins Health Review, 1(1).

Pierre, C. (Ed.. (2014). Skip Those Vitamins. Johns Hopkins Health Review, 1(1).

Pierre, C. (Ed.). (2014). Before You Pack Those Freeze Dried Snacks… Johns Hopkins Health Review, 1(1).

Richards, S. (2014). Cheating Sleep. Johns Hopkins Health Review, 1(1).

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Paragon Press – May 2014

Ortopedic News Bites

Could a Total Hip Replacement help me live longer?

Research has shown that patients who receive Total Hip Replacements (THR) have an improved quality of life and reduced overall pain. Some patients treat the hip pain without surgery, but studies show the replacement surgery:

  • Prolonged their lifespan
  • Reduced risk of heart failure
  • Reduced rate of depression
  • Lowered the risk of diabetes

Not only did these researchers prove there are added benefits to having a total hip replacement, patients actually save money by having the surgery. It is fairly expensive to manage disability related to hip arthritis.

Symptoms You Should NOT Ignore

Have you had something change in your health that made you scratch your head? Did it come out of the blue? Are you wondering if it’s worth a trip to the doctor’s office? Here are some of those issues you shouldn’t keep to yourself because they are indicators of a problem.

  • Constant canker sores: Can be a sign of celiac disease.
  • Blood in your stool: This can indicate many issues, such as colitis, diverticulitis, hemorrhoids, or even cancer.
  • Shortness of breath: Causes can range from asthma, to low blood pressure, to a heart attack.
  • Sudden weight loss/gain: Unexplained weight loss/gain of 5% of your body weight. Possible reasons: lack of sleep, stress, medication, or a new medical condition.
  • Sudden hearing loss: Sudden hearing loss is not related to a general wax build-up within the ear. Immediate treatment is very important to preserve hearing.
  • Confusion or personality changes: Changes in behavior or thinking can be from dehydration or low glucose levels, or from something more serious, such as reaction to a medication.
  • Flashes of light in your vision: These can result from migraines, or signal a retinal detachment. Immediate attention is needed for retinal detachments to prevent permanent vision loss.

Daily Aspirin Not Helpful For Everyone

An analysis of the data from major studies shows that only those who have had a previous heart attack or stroke will benefit from a daily low-dose tablet of aspirin. There is no evidence that taking aspirin as preventative medicine without a history of a heart attack, stroke, or heart problems is effective. In this case, a daily aspirin can actually put you at risk for its side effects, such as bleeding in the stomach or brain. Anyone considering taking low-dose aspirin needs to discuss the risks and benefits with their doctor to determine if it is helpful. If your doctor does recommend a daily aspirin, be sure to check the dose on the bottle and if there are added ingredients, as some aspirins combine other pain relievers that should not be taken for long-term therapy.

The following articles were referenced for this newsletter:

http://www.amjorthopedics.com/articles/conference-news/article/thr-may-reduce-mortality-heart-failure-and-have-other-benefits/509f00bf83be2c66f5d8396adcc26d3f.html

http://www.costcoconnection.com/connection/201312?pg=56#pg56

http://www.mayoclinic.org/symptoms/unexplained-weight-loss/basics/definition/sym-20050700

http://www.webmd.com/diet/features/5-surprising-reasons-you-are-gaining-weight

http://www.mayoclinic.org/healthy-living/adult-health/in-depth/symptoms-not-to-ignore/art-20045276?pg=1

http://www.rush.edu/rumc/page-1298330129309.html

http://www.webmd.com/heart-disease/news/20140506/daily-aspirin-regimen-not-safe-for-everyone-fda-warns