13 Tips To Relieve Back Pain

May 20, 2013 Penrose-St. Francis Joint & Spine Care, Patient Education Leave a comment   , , , ,

backpainBLOG

By: Chrissy MacDonald

The three weakest links in the body are the neck, knees and back. If any of these three parts are out of commission, you know it. Your whole day is affected. It’s very important to take good care of your back as you age.

Just about everything you do affects your back. Most people will have back pain at some point in their life. Back pain can be caused by being overweight, performing repetitive movements, sitting, standing, stress and improper lifting procedures. The back is very complicated and taking care of it now can go a long way toward preventing many forms of back problems in the future.

Here are some tips for keeping your back healthy and strong:

1.    Practice good posture. Slouching puts undue stress on your back.

2.    Maintain a healthy weight. Being overweight puts stress on the back.

3.    Eat well. We need calcium and vitamin D among other nutrients to keep bones in good shape.

4.    Quit smoking. Studies suggest that smokers are more likely to experience disc problems.

5.    Strengthen your abdominal and back muscles. By keeping your abdominal muscles strong and maintaining good posture, you will be creating a natural “girdle” around your body to give your back good support.

6.    Keep the spine flexible with yoga and gentle exercises. It’s been said that a flexible spine is the secret to a youthful body.

7.    Exercise regularly to keep your body fit and strong. Many back injuries happen when people who are not active play a vigorous game of football or softball on the weekend. Condition your body with regular exercises so you can play sports without pain.

8.    Reduce stress. Tense people often have tense backs. Get enough sleep, exercise, be positive and practice deep breathing regularly.

9.    Be comfortable. Avoid restrictive clothing and high heeled shoes which can put stress on your back.

10.    If you stand for long periods of time, raise one foot on a box to lessen the strain on your back. Check your posture and try to maintain the natural curve in your spine.  Take frequent breaks if possible.

11.    If you must sit for long periods of time, get up every 30 minutes, walk around and do a few stretches.

12.    If you work at a computer, adjust your chair so your elbows to wrists are parallel to the floor and the screen is at eye level.

13.    Use your legs when lifting. Bend at the knees and straighten your legs as you lift the object. This puts less strain on your back.

Want to get proactive about your back pain and hear from experts right here in Colorado Springs? You’re invited to attend a FREE seminar on June 26 from 6-8 p.m. with a physical therapist and Dr. Christopher Malinky, pain management specialist. This two hour seminar at St. Francis Medical Center with go over how you can reduce your back and neck pain without having surgery. Did we mention we provide it completely for free?! Register your spot in this seminar by calling 719-776-2225. Be sure to hurry, spots fill up fast!


Celiac Disease: What You Need To Know

May 10, 2013 Penrose-St. Francis Healthy Eating, Patient Education 1 , ,

celiacdiseaseBy: Corwin Brown

What is it?

Celiac disease is a digestive disease that damages the small intestine and interferes with absorption of nutrients from food. People who have celiac disease cannot tolerate a protein called gluten, found in wheat, rye, and barley. Gluten is found mainly in foods but may also be found in products we use every day, such as stamp and envelope adhesive, medicines, and vitamins.

Celiac disease affects people differently. Symptoms may occur in the digestive system, or in other parts of the body. For example, one person might have diarrhea and abdominal pain, while another person may be irritable or depressed. In fact, irritability is one of the most common symptoms in children. Eventually, decreased absorption of nutrients (malabsorption) can cause vitamin deficiencies that deprive your brain, peripheral nervous system, bones, liver and other organs of vital nourishment, which can lead to other illnesses.

Celiac Disease (CD) is unique in that a specific food component of proteins, gluten, has been identified as the trigger.  These proteins are found in all forms of wheat (including durum, semolina, spelt, kamut, einkorn, and faro), and related grains: rye, barley, and triticale and must be eliminated.

What Causes Celiac Disease?

The exact cause of celiac disease is unknown, but it’s often inherited. If someone in your immediate family has it, chances are 5 percent to 15 percent that you may as well. It can occur at any age, although problems don’t appear until gluten is introduced into the diet. Celiac disease affects 1 of every 133 people in the United States and results from environmental factors and a genetic predisposition, but the exact mechanism is unknown. Celiac disease runs in families so first degree relatives of individuals with celiac disease may or may not manifest symptoms of the disease.

What Can Be Done About Celiac Disease?

Some people have an allergy to gluten and must go on a gluten-free diet. In their case, the gluten damages the mucosa of the small intestine in a way that a normal digestion becomes impossible. After avoiding gluten completely, the intestine will return to functioning normally. People with celiac disease have a hereditary, genetic predisposition to autoimmune reaction to gluten in their digestive system and must avoid it entirely.

Barley and rye contain gliadin-like proteins and can cause celiac disease in genetically-predisposed individuals. Oats also contain gliadin-like proteins, but unlike barley and rye, the gliadin-like proteins in oats cause inflammation weakly and in only a few individuals who are predisposed to develop celiac disease. Rice and corn do not cause celiac disease because they do not contain gliadin-like proteins.


4 Foods That Will Boost Your Metabolism

May 2, 2013 Penrose-St. Francis Healthy Eating, Patient Education Leave a comment   , , ,

By: Mario Pesce

Metabolism is a measure of the speed at which your body burns calories. People who want to lose weight often wonder how they can increase metabolism and burn more body fat even while resting. The answer is by boosting your metabolism!

A good way to raise your metabolism is to be more active and do a mixture of aerobic and resistance training. Another way is the eat foods that boost metabolism. Here are four foods that are proven to give you a boost!

greenteaGreen Tea

It tastes delicious and boosts metabolism? That’s a win-win! Green tea speeds up your brain and nervous system and causes your body to burn more calorie. Green tea contains high amounts of polyphenols which activate the enzyme that is responsible for dissolving excess triglyceride which is often turned into fat. Moreover many of its health benefits are due to powerful antioxidants called catechin polyphenols.One of them, known as EGCG or epigallocatechin gallate stimulates the metabolism and accelerates weight loss.

gpGrapefruit

Some researchers have found that this citrus food contains plenty of vitamins and decreases insulin levels. A good result because insulin triggers your body to store fat. Researchers have found that people who ate this fruit regularly had experienced more weight loss than people who didn’t. However you should inform your doctor that you want to increase its consumption because there have been reports of negative interactions with some medications.

waterWater

Water helps to suppress appetite by flushing out toxins and sodium. It can therefore be included in the list of foods to boost metabolism. Researchers in Germany found a metabolic rate increase by up to 30 percent in people who had been drinking plenty of water.

peppersHot Peppers

It helps to reduce your cravings and boost your metabolism! Researchers at Laval University in Canada found that jalapeno and cayenne peppers contain Capsaicin which temporarily stimulates your body to release more stress hormones, that will raise your metabolism. Next to you’re out for a Mexican dinner, spice it up a bit!

 


7 Signs You’re Developing Type 1 Diabetes

April 30, 2013 Penrose-St. Francis Patient Education Leave a comment   , , ,

diabetes

Know The Signs of Diabetes In Colorado Springs

By:  Sara Morrison

Individuals who suffer from type 1 diabetes symptoms manifest as a variety of symptoms simultaneously. Type 1 diabetes is an autoimmune condition which mostly occurs because of absence of insulin to allow glucose to pass into the cells. The specific type 1 diabetes symptoms may start off gradually but their intensity increases with time. Well, the symptoms may develop quickly from a few days or even after a couple of weeks. Individuals who experience mild type 1 diabetes symptoms may tend to overlook them especially if the person had suffered from illnesses such as flu.

Common Type 1 diabetes symptoms

The chief cause of type 1 diabetes still remains unknown, however, scientists have discovered that the immune system in individuals who suffer from diabetes, mistakenly destroys islet cells located in the pancreas. It is also widely believed that hereditary factors play a crucial role in triggering the onset of the disease in successive generations. Individuals who may suffer from this type of diabetes exhibit the following type 1 diabetes symptoms:

Urge/ Frequent Urination - This is perhaps one of the more common type 1 diabetes symptoms which recurs almost throughout the lifetime of the victim. This may become more noticeable at night. Young kids may experience bed wetting also at night.

Increased thirst – Patients also experience extreme thirst which is often accompanied by dryness of the mouth. Thirst is triggered by excess sugar in the bloodstream which causes fluids to be absorbed from body tissues. In effect, this causes the diabetic person to feel thirsty prompting him/her to drink unusual amounts of water.

Extreme hunger - Because of insulin deficiency, the cells cannot get enough supply of glucose the muscles and body organs experience depletion of energy. In effect, this triggers hunger which may persist for several hours even after consuming a meal. Low production of insulin therefore means that blood sugar never reaches body tissues which are starved of energy.

Unexplained weight loss - Is one of the common type 1 diabetes symptoms. Patients of diabetes may also lose weight quickly over a short period of time. This happens in spite of the fact that the diabetic person eats more than usual in order to relieve the intense hunger. When the tissues are starved of energy, the muscle tissues and stored fat stores also diminishes.

Poor vision - Normally results from high blood sugar which in effect drains fluid away from tissues including the eye lenses. This affects the lenses and may lead to diminished focus and thus blurred vision.

Diabetic ketoacidosis - It is also worthy to note that as the blood sugar level increases with diminished production of insulin, evidently, the cells lack glucose needed for energy. In this case, the body gradually breaks down fat plus muscle energy. Ketones (fatty acids) are produced and absorbed into the blood stream thus causing diabetic ketoacidosis which is a chemical imbalance with dire consequences.

Tiredness - The victim also experiences fatigue because the cells have been deprived of glucose. This makes the person feel exhausted even when undertaking light tasks. This feeling of tiredness may be accompanied by irritability.

When to Consult a Colorado Springs Doctor for Type 1 Diabetes Symptoms

Individuals who suspect they are experiencing this type of diabetes symptoms should consult their local Colorado Springs physician. The physician will conduct some tests to ascertain whether you have already developed diabetes or you are at risk of developing the condition. As with other conditions, timely intervention can help in managing the symptoms of type 1 diabetes symptoms.

Ready To See a Diabetes Specialist?

diabetes_drKoren
Dr. Michael S. Koren brings a wealth of experience to southern Colorado and understands the importance of working collaboratively with your primary care physician.  His practice, Advanced Care in Endocrinology & Diabetes, includes a dedicated team of dietitians, diabetes educators and exercise coaches working all in one place to develop a treatment plan that’s right for you.

To schedule an appointment with Dr. Koren, talk to your primary care physician or call 719-776-ENDO (3636).


Stroke 101: Everything You Need To Know

April 29, 2013 Penrose-St. Francis Patient Education Leave a comment   , , ,

stroke

What is a stroke?

A stroke is a loss of brain function due to a decrease in blood flow to part of the brain caused by a blockage or a leakage. A stroke can cause brain damage or death. Strokes are the primary cause of disability in the United States and Europe and the second most common cause of death worldwide.

What causes a stroke?

There are several risk factors for a stroke, these include advanced age, high blood pressure, diabetes, high cholesterol, atrial fibrillation and cigarette smoking. If a person has suffered a previous stroke or a transient ischemic attack they have a higher chance of having a stroke in the future. A transient ischemic attack also known as a mini-stroke, has similar symptoms but the affect usually lasts less than 24 hours. If a person has a stroke risk factor, early detection and management of this factor can reduce the risk of a stroke.

What are the symptoms of a stroke?

Stroke symptoms all come on suddenly and can include;

  • Dizziness, loss of balance and movement control
  • Difficulty speaking or understanding words
  • Blurred or loss of vision in one or both eyes
  • Weakness or numbness in the face, arms or legs, especially if it affects one side of the body.

 

The FAST test is the quick and easy check to be used if a stroke is suspected. It is as follows;

  • Face – is the smile drooping on one side
  • Arms – raise both arms up, is one arm weak?
  • Speech – is the speech difficult to understand, slurred, slow or jumbled?
  • Time – if you suspect a stroke, act fast and call emergency services or hospital

 


Poor Circulation: The Silent Killer – Are You At Risk?

March 26, 2013 Penrose-St. Francis Health Tips, Patient Education Leave a comment   , , , ,

poor-circulation-l

Do You Have Poor Circulation?

There are millions of people around the globe being treated for bad circulation, yet there are many others who suffer from bad circulation and don’t even know it. Most people ignore the symptoms or take it lightly therefore failing to diagnose it in time. When the person dies all of a sudden, then others realize that he/she was suffering from bad circulation. This is why bad circulation is sometimes referred as a silent killer.

Bad circulation, in medical terminology Peripheral Vascular Disease (PVD), is a medical condition which is somewhat similar to carotid artery disease and coronary artery disease. Bad circulation is caused when fatty deposits are accumulated in the inner linings of the artery wall. This accumulation results in the blockage of blood circulation. Bad circulation in arteries leads to the kidneys, arms, hand, legs, and feet. Most people who suffer from bad circulation may have fatty deposits in the arteries of brain and heart. This can cause the death of the patient from heart attack and stroke.

Some of the main symptoms of bad circulation are:

      • Legs and or feet falling to sleep
      • Cramping of the buttocks, legs, or feet.
      • Pain in the legs
      • Swelling of the legs,
      • Tired aching feet.
      • Very low temperature in your hands, arms, legs, or feet.

 

If you feel that you have some or most of the symptoms then you may have been suffering from bad circulation. It is best to visit your family doctor and take a complete check up. Bad circulation can be diagnosed by a physical examination, ultrasound, MRI and X-rays.

There are things you can do right now to lower your risk for Peripheral Vascular Disease:

      • Controlling diabetes aggressively if you’re a diabetic
      • Quit smoking
      • Stretching exercises
      • Maintain a healthy blood pressure
      • Consuming a low cholesterol diet
      • Regular exercise at least three times a week
      • Massage therapy– it stimulates blood flow throughout the body

 

All we have to do is take a good look at the lifestyle we are living and it should be quite obvious to everyone why this is happening. First of all most people do not get enough exercise which is a crucial factor in allowing our blood to circulate properly. Bad circulation can lead to heart attack and strokes, and if that is not enough all the fast food and fatty foods most people eat only add to the problem.


Poor Posture and Back Pain – How To Get Relief

March 21, 2013 Penrose-St. Francis Joint & Spine Care, Patient Education Leave a comment   , , ,

Stand Straight and Avoid Back Pain

By: Kim Booton, RN at Colorado Spine Care

I’m sure you heard this all the time when you were growing up,” stand up straight, quit slouching!” The truth is our posture does affect our back and causes aches and pains. Posture is the leading cause of preventable back pain! Why does slouching cause you trouble. Two reasons are:

  • Slouching and stooping puts excessive pressure on muscles and ligaments
  • Poor posture can lead to headaches, back pain, and other problems

 

back pain

See how the woman’s  head is forward and her shoulders  turn in?  Her ears should be directly  in line with her shoulders. This type of posture may not bother you right now, but over time it will back pain and other problems!

In summary, this posture will cause:

  • Tight and shortened chest and posterior neck muscles
  • Weak and elongated anterior neck and upper back muscles

 

3 Steps To Better Posture

Become mindful of your posture. If you are really brave, ask a friend or family member to be helpful by relaying to you when your posture is poor.

To start, let’s focus on the sitting position since we do this a lot in our lifestyle of work, computers, and leisure.

Begin to observe how you drive or sit in the car. Do you put your head forward? Try to keep the seat in the upright position rather than leaning it back. Look at the photos below, how is your position at a computer?

 back pain posture

Want To Get Relief From Your Back Pain?

You can improve your posture by doing three simple things. Remember, it takes practice to get used to your new posture, it doesn’t happen overnight. The three steps to better posture include: keeping your shoulders back, raising your chest up, and tightening your stomach.

The more you practice correct posture, the more comfortable and stronger you will feel in your correct posture.  I was told by neurologist friend that it takes 21 days to form a new habit.

Our next healthy back class starts in April if you need more help and want to learn more exercise to strengthen the muscles that are weak and stretch the ones that are tight! To learn more, call 719.776.4852

 


7 Foods That Lower Your Cholesterol

March 18, 2013 Penrose-St. Francis Healthy Eating, Heart Health Leave a comment   , , , ,

foodsthatlower

How To Lower Your Cholesterol

By: Dr. John Anne

Food plays an important role in managing the cholesterol level in your body. If you are suffering from high blood cholesterol problem, quite obviously you are having a high level of LDL; then you should consider about three important factors concerning your selection about food to lower cholesterol. These three factors are – saturated fat, trans fat, and cholesterol. It is advisable that you make your meal absolutely free from these three diet components; or  at least limit the intake of these three diet components. Here are seven foods to lower your cholesterol level.

Beans, Peas and Lentil

This is an appropriate food to lower cholesterol level. Beans, peas, and lentils consist of high soluble fiber, which effectively manages cholesterol level in your body. You can always prepare a colorful salad dishes using these nutritional substances, and keep yourself and your loved ones healthy. Apart from that, you may eat apples, carrots, barely, and oats to fulfill the need of soluble fiber.

Soy

Soy is an excellent source of high protein. Isoflavones, naturally found in Soy products are believed to mimic the role of hormones that help in regulating cholesterol level in the body. If you really care about lowering your cholesterol level, it is a must that you take a minimum of 25gms of soy proteins as a part of your daily diet. You may take soy yogurt, soy burgers, ground soy, soy nuts, soy milk, tofu, and tempeh in your regular diet

Fish

Fish is an ideal food to lower cholesterol level. It meets the demands for omega 3, which is beneficial for lowering high blood cholesterol. It especially provides protection against LDL cholesterol. Omega 3 fatty acids are commonly found in mackerel, salmon, herring, sardines, tuna, and halibut. Fishes are the perfect option for getting omega 3, but you may also opt in walnuts, flax seeds, or almonds, to have the same benefits.

Olive Oil

Mono-saturated fats can effectively lower the level of high blood cholesterol, especially ‘bad’ or LDL one. It has the ability to raise the amount of HDL cholesterol in the system. Olive oil is rich with mono-saturated fat. Hence, you can switch to this wonderful food to lower cholesterol, especially while cooking or preparing salads.

Flax seed

Flax seed constitutes high protein, soluble fiber and omega 3 fatty acids. It consists of useful component called lignans. Lignans offers protection against cardiovascular problems by means of lowering LDL cholesterol level. Apart from that, it is assumed that flax seed has the ability to fight against few types of cancer like breast and colon cancer. It also helps protecting body from diabetes.

Garlic

Garlic is known as kitchen’s pride. Its medicinal property is highly respected among different cultures for several hundreds of years. It has the ability to fight against different cardiovascular diseases such as high cholesterol, atherosclerosis, and high blood pressure. According to the results found in different scientific studies, garlic helps lowering cholesterol level. Garlic has two compounds, known as allin and allicin. These two compounds are assumed to intrude with the cholesterol metabolism function in the liver. Additionally, garlic also regulates the amount of cholesterol released in the blood stream.

Apples, Grapes & Citrus Fruits

These fruits are rich in pectin, a type of soluble fiber that lowers LDL. Be sure to snack on these when you get cravings as they’re healthy for your heart.


Vegetarian Diet Provides Heart Health Benefit

March 15, 2013 Penrose-St. Francis Healthy Eating, Heart Health Leave a comment   , ,

Vegetarian-Awareness-Month

 

Vegetarian Diet May Aid Heart Health

By Jon Schoeffel – Dietetic Intern

You may have noticed recently that restaurants and fast food chains are offering more meatless menu items. The shift reflects the growing mainstream popularity of vegetarianism. While many people are going vegetarian for ethical reasons, an increasing number are embracing this lifestyle to improve their cardiovascular health. A recent study published in the American Journal of Clinical Nutrition supports this trend.  Researchers at the University of Oxford concluded that consuming a vegetarian diet was associated with a 32% reduction in the risk of ischemic heart disease (IHD). The study was the largest ever conducted on vegetarianism and heart disease.  Also known as coronary heart disease, IHD is characterized by the buildup of plaque in the arteries of the heart, which can lead to heart attack. The study’s authors believe the decreased IHD risk was likely due to the positive effect of a vegetarian diet on cholesterol and blood pressure.

Vegetarians do not consume meat, fish, or poultry products and may avoid eggs and dairy as well. These animal foods are typically high in saturated fat and low in fiber, which can raise cholesterol. In contrast, a vegetarian diet often includes whole grains, beans, fruits, vegetables, and healthy fats. Some might worry that a plant-based diet does not provide nutrients needed for good health.  However, the Academy of Nutrition and Dietetics confirms that vegetarian diets can be nutritionally adequate and healthful.

What do you think of a vegetarian diet? Share your thoughts with us by commenting below!


How To Reduce Ankle Swelling

March 8, 2013 Penrose-St. Francis Health Tips Leave a comment   , ,

Extremity-joint-ankle

It may affect both legs and may include the calves or even the thighs. But, most importantly, cut down on processed foods and fast foods, all of which are overflowing with salt.

Swollen ankles, feet and legs, referred to medically as edema, occur when fluid is retained in the spaces between body cells. While edema typically affects the feet, ankles and lower legs, it can also impact any area of the body, causing systemic symptoms.

Symptoms

Initially, the feet, ankles and legs will appear swollen as the day progresses, but after a period of time, the swelling will set in first thing in the morning and continue to worsen throughout the day. Long-term edema causes pitting: When you press on the swollen area for a few seconds, you will notice an indentation in that area. Continued swelling can cause skin ulcerations.

Home Remedies for Ankle Swelling

Lift ankle so that the leg is straight in front of you on the sofa or on a chair. Place an ice pack, or ice in a plastic bag wrapped in a clean dish towel on the raised ankle.

Apply a cold pack to control the swelling, such as crushed ice in a plastic bag, a cold gel pack, or a bag of frozen peas or green beans. Wrap the cold pack in a dishcloth so that it does not contact your skin directly. When the pack warms up, refreeze it and reapply it later. Use two 12 x 18 in gel packs, so one is always in the freezer.

Cucumber is another great cure for swollen feet. Place a slice of cucumber on your foot and cover with a cotton cloth or bandage. Cucumber will absorb the fluid and speed recovery.

Lecithin seeds

Lecithin seeds are another effective home remedy for the treatment of swelling of feet during pregnancy. Take 3-4 tablespoon of lecithin seeds every day for 2-3 month. This method has shown great result within 2-3 months.

Keep your legs up

Sleeping or resting in one direction of your body (side turn) and keeping your legs raised using soft cushion reduces swelling of feet.

Vitamin E-rich food

It is also found that Vitamin E-rich food is good for patients suffering from swelling of feet during pregnancy. Some of the Vitamin E-rich food is spinach, almond oil, sweet potato, sunflower seeds, and wheat germs.

Exercise

Sit on the carpet and stretch your leg in the front, rotate your leg 10-15 times in a clockwise direction and then in the same way rotate in the anti-clock wise direction for 10-15 times. This reduces swelling of feet and improves blood circulation in the feet.


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