Health Tips from Dr. Bill Thesier
In pain, grab the Ice Pack! People ask all the time, "Should I use ice or heat when I'm in pain?" When you are in pain, it means the effected area is inflamed and the muscles are in spasm. Ice slows down circulation to the painful area, which reduces the inflammation. Ice numbs the area so the pain sensation is greatly reduced. By decreasing the inflammation, ice allows the painful area to heal faster with less scar tissue formation (inflammation triggers scar tissue formation). Though it may feel better, heat increases circulation to the area which the body recognizes as inflammation, resulting in a slower recovery and more pain. As a general rule of thumb, on thicker body parts such as the low back, use an ice pack for 10 minutes per hour, with a thin towel between you and the ice pack. For thinner areas like the neck or elbow, use the ice pack for only 5 minutes per hour, again with a thin towel between you and the ice pack. REMEMBER, more time is NOT better! If you have any circulatory problems or chronic health conditions, check with us first before you start self care.
Healthy Eating!
You might be surprised to know this, but broccoli is one of the healthiest foods we can eat. Its full of iron, folacin, potassium, vitamin A, fiber and vitamin C. Ounce for ounce, broccoli has as much calcium as milk. In addition to the above, broccoli is full of phytonutrients that helps the body fight cancer. So when you choose a vegetable, grab the broccoli ofter. Add it raw to salads or lightly steamed as a side dish. Remember, the darker and brighter the colors of the vegetable you eat, the more nutrition they hold. Eat them often!
Nutrition
You are what you eat. Literally. Your body makes new tissue from what you eat. Your body is constantly making new cells and tissues out of what you put in to it. In the course of time, every 7 years, every atom in your body is replaced.
What did you eat during the past 24 hours? Low fat and low nutrition isn’t smart. However, high carbohydrates, low fat and quality foods is smart. Trade in fat free doughnuts, which have no nutritional value, for a banana. Getting the nutrients you need makes a difference in how you feel now, and how your body wears for tomorrow.
Also, throw out your scale. Or, if you need a scale... only use it once a week. Weight is not always a true indicator of health. Body composition (fat vs. muscle) is. There are several ways to have your body fat percentage measured, but the easiest way to see if you've lost fat is to just stand naked in front of a mirror. The eye is a good judge, that, and how your clothes are fitting.
Courtesy of BodyZone.com
Help, Sitting at My Computer is Killing Me!
We all know that heavy lifting and strenuous physical labor can cause back pain. Many people are now learning that sitting at their desk, working at a computer, causes similar kinds of back problems. Some of the common complaints from long periods of sitting are back pain, neck pain, headaches, and pain in the wrists and arms. To help minimize the stress you place on your spine and support muscles, here are some tips that will help: Keep your keyboard down so your shoulders are relaxed and your elbows are at 90 degrees; Don't cradle your telephone between your ear and your shoulder. This stresses muscles and spinal joins causing pain and headaches. If you are going to use a phone, get a headset!; Your chair should have an adjustable lumbar support to support your lower back while sitting. Take frequent breaks to avoid the slumped posture and assume the Brugger's position ( sitting up straight with your chin tucked back and your arms down and out straight with your thumbs rolled backward); Adjust your computer screen so that the top of the monitor is at eye level and positions straight in from of your chair. Do not have the screen off to the side; Consider a standing workstation where you can sit part of the day and stand part of the day; Take micro-breaks regularly where you stretch your neck and back muscles. Don't forget to stretch your forearm muscles as well as they are subject to thousands of key strokes per hour causing stress and strain to those soft tissues.
