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  Contact : (323) 264-7600

All Posts in Category: Lifestyle

Common Orthopedic Conditions with Aging

There are nearly 45 million people over the age of 65 in the United States, and that figure is expected to rise to 98 million by 2060.

With rapid aging and biological changes, you are more prone to orthopedic injuries. Common orthopedic conditions like fractures, Osteoarthritis, dislocation, and Osteoporosis.

Osteoarthritis

is a degenerative disease that typically affects the fingers, hands, ankles, knees, and spine. It can make it difficult to perform everyday activities.

Osteoporosis

is a bone disease that involves decreasing bone density and bone mass. The body will continuously make new bones and then break down old bone tissue. When the pace is off balance, it causes your bones to become brittle and weak.

Visiting an orthopedic doctor can help the elderly seek personal treatment and care. Specialists can define your diagnosis and create a treatment plan that works. Contact us today to learn more at (323) 264-7600.

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Are Heels Harmful?

High Heels will alter the balance of women’s bodies and excessive pressure is placed on their knees and balls of their feet. Because the lower back is pushed forward, the hips and spine are no longer aligned.

72% of women will wear heels for work, special occasions, and to every day events like dinners or parties.

The higher the heel the more weight that is carried. This lower back pain can lead to more symptoms like muscle weakness, spasms, and cramping in the legs. But there are solutions!

Here are some tips!

  1. Stretch your legs
  2. Try to limit yourself to 2 inch heels
  3. Don’t go for the pointed toe
  4. Avoid wearing heels for a long time
  5. Always bring a 2nd pair of comfortable shoes
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Protect Your Knees

Running can leave you with SERIOUS knee pain. But do you know why? It’s because of the way you run! If you can reduce the impact of each foot step while running, you will reduce your knee pain. You can do this by:

Leaning forward from your ankles and landing on the middle of your feet,  keeping your knees soft and bent during landing to support your stride, and keeping your feet pointed in the same direction you are running. ~ Active.com

These little changes In order to keep your knees in great shape, your running technique is very crucial.  Reducing the amount of shock that is absorbed by your knees, can help prevent knee pain and erosion of cartilage. It’s never too early to think about your health. If YOU need knee treatment or surgery, give us a call at (323) 264-7600 for a consultation.

 

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The Dreads of Texting

Did you know that the STRAIN FROM TEXTING is a sign of RSI? (Repetitive Strain Injury) This strain can cause short-term or long term DAMAGE!

When texting, we tend to keep our shoulders and arms tense, which can cause immobility in the joints, muscles, and nerves! ~ www.theregister.co.uk

If you do happen to suffer from this or know anyone that is, seek care sooner than later. These affects can cause permanent damage. Set up an appointment today with the Los Angeles Orthopaedic Surgery Specialists. Call (323) 264-7600.

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Gym Fails: How NOT-TO Do Your Exercises

Many people go to the gym thinking that any type of exercise is good.  BUT, that’s not always the case…

I’ve see women hurting them selves, instead of getting good exercise

Have you ever seen people on the step climber that appear not to do the proper exercise?  Scenarios like people slamming their feet on the steps, people bent over the bars trying to keep up with the machine’s speed?  How about this one, people rocking out to their music and falling off the machine!

There are many reasons why step machiines are good for you like:  Low-Impact Exercises,  Muscle Development, and Calorie Burning.  That’s the pros of it.

Well, in any case if you misuse a piece of equipment you can hurt yourself so we advise to ALWAYS USE PROPER POSTURE AND GO AT YOUR OWN PACE. The cons of misusing this type of gym equipment are best illustrated on the video below.

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Back Pain May Be Caused By Your Stomach!

Many people that suffer back pain are unaware that weight gain is a leading contributor.  Actually, weight gain and unhealthy eating are leading contributors to diseases such as diabetes, high-blood pressure and yes, back pain too.  So, today we are sampling a “Healthy Diet” plan for the week.  This is what Healthy Eating looks like:

Day One

Today’s meal plan contains about 2,250 calories, with 55 percent of those calories coming from carbohydrates, 20 percent fat, and 25 percent from protein.

It also has about 34 grams fiber.

Breakfast

  • One grapefruit
  • Two poached eggs (or fried in a non-stick pan)
  • Two slices whole grain toast with one pat butter each
  • One cup low-fat milk
  • One cup black coffee or herbal tea

(Macronutrients: approximately 555 calories with 27 grams protein, 63 grams carbohydrates, and 23 grams fat)

Snack

  • One banana
  • One cup plain yogurt with two tablespoons honey
  • Glass of water

(Macronutrients: 360 calories, 14 grams protein, 78 grams carbohydrates, 1 gram fat)

Lunch

  • Chicken breast (6-ounce portion), baked or roasted (not breaded or fried)
  • Large garden salad with tomato and onion with one cup croutons, topped with one tablespoon oil and vinegar (or salad dressing)
  • Glass of water

(Macronutrients: 425 calories, 44 grams protein, 37 grams carbohydrates, 9 grams fat)

Snack

  • One cup carrot slices
  • Three tablespoon hummus
  • One-half piece of pita bread
  • Glass of water or herbal tea

(Macronutrients: 157 calories, 6 grams protein, 25 grams carbohydrates, 5 grams fat)

Dinner

  • One cup steamed broccoli
  • One cup brown rice
  • Halibut (four-ounce portion)
  • Small garden salad with one cup spinach leaves, tomato, and onion topped with two tablespoons oil and vinegar or salad dressing
  • One glass white wine (regular or dealcoholized)
  • Sparkling water with lemon or lime slice

(646 calories, 42 grams protein, 77 grams carbohydrates, 8 grams fat)

Snack

  • One cup blueberries
  • Two tablespoons whipped cream (the real stuff—whip your own or buy in a can)
  • Glass of water

(Approximately 100 calories, 1 gram protein, 22 grams carbohydrates, 2 grams fat)

Day Two

If you eat this whole menu, you get about 2,150 calories, with 51 percent of those calories coming from carbohydrates, 21 percent from fat, and 28 percent from protein. The meal plan also has 30 grams fiber.

Breakfast

  • One whole wheat English muffin with two tablespoons peanut butter
  • One orange
  • Large glass (12 ounces) non-fat milk
  • One cup black coffee or herbal tea

(Macronutrients: approximately 521 calories with 27 grams protein, 69 grams carbohydrates, and 18 grams fat)

Snack

  • Two oatmeal cookies with raisins
  • Glass of water, hot tea or black coffee

(Macronutrients: 130 calories, 2 grams protein, 21 grams carbohydrates, 1 gram fat)

Lunch

  • A turkey sandwich (six ounces of turkey breast meat, large tomato slice, green lettuce and mustard on two slices of whole wheat bread
  • One cup low-sodium vegetable soup
  • Glass of water

(Macronutrients: 437 calories, 59 grams protein, 37 grams carbohydrates, 6 grams fat)

Snack

  • One cup (about 30) grapes
  • Glass of water or herbal tea

(Macronutrients: 60 calories, 0.6 grams protein, 12 grams carbohydrates, 0 grams fat)

Dinner

  • Five-ounce sirloin steak
  • One cup mashed potatoes
  • One cup cooked spinach
  • One cup green beans
  • One glass beer (regular, lite or non-alcohol)
  • Sparkling water with lemon or lime slice

(671 calories, 44 grams protein, 63 grams carbohydrates, 18 grams fat)

Snack

  • Two slices whole wheat bread with two tablespoons jam (any variety of fruit)
  • One cup non-fat milk
  • Glass of water

(Approximately 337 calories, 14 grams protein, 66 grams carbohydrates, 3 grams fat)

Day Three

Today’s meal has about 2,260 calories, with 55 percent of those calories coming from carbohydrates, 20 percent from fat, and 25 percent from protein. It also has 50 grams fiber.

Breakfast

  • One medium bran muffin
  • One serving turkey breakfast sausage
  • One orange
  • One cup non-fat milk
  • One cup black coffee or herbal tea

(Macronutrients: approximately 543 calories with 26 grams protein, 84 grams carbohydrates, and 15 grams fat)

Snack

  • One fresh pear
  • One cup flavored soy milk
  • Glass of water, hot tea or black coffee

(Macronutrients: 171 calories, 6 grams protein, 34 grams carbohydrates, 2 grams fat)

Lunch

  • Low sodium chicken noodle soup with six saltine crackers
  • One medium apple
  • Water

(Macronutrients: 329 calories, 8 grams protein, 38 grams carbohydrates, 17 grams fat)

Snack

  • One apple
  • One slice Swiss cheese
  • Sparkling water with lemon or lime slice

(Macronutrients: 151 calories, 5 grams protein, 21 grams carbohydrates, 6 grams fat)

Dinner

  • Eight-ounce serving of turkey breast meat
  • One cup baked beans
  • One cup cooked carrots
  • One cup cooked kale
  • One glass of wine

(784 calories, 84 grams protein, 76 grams carbohydrates, 3 grams fat)

Snack

  • One cup ​of frozen yogurt
  • One cup fresh raspberries

(Approximately 285 calories, 7 grams protein, 52 grams carbohydrates, 7 grams fat)

Day Four

By the end of today, you’ll consume about 2,230 calories, with 54 percent of those calories coming from carbohydrates, 24 percent from fat, and 22 percent from protein. You’ll also get about 27 grams fiber.

Breakfast

  • One cup whole wheat flakes with one cup non-fat milk and one teaspoon sugar
  • One banana
  • One slice whole grain toast with one tablespoon peanut butter
  • One cup black coffee or herbal tea

(Macronutrients: approximately 557 calories with 18 grams protein, 102 grams carbohydrates, and 12 grams fat)

Snack

  • One cup grapes and one tangerine
  • Glass of water, hot tea or black coffee

(Macronutrients: 106 calories, 1 gram protein, 27 grams carbohydrates, 1 gram fat)

Lunch

  • Tuna wrap with one wheat flour tortilla, one-half can water-packed tuna (drained), one tablespoon mayonnaise, lettuce, and sliced tomato
  • One sliced avocado
  • One cup non-fat milk

(Macronutrients: 419 calories, 27 grams protein, 37 grams carbohydrates, 19 grams fat)

Snack

  • One cup cottage cheese (1-percent fat)
  • One fresh pineapple slice
  • Four graham crackers
  • Sparkling water with lemon or lime slice

(Macronutrients: 323 calories, 29 grams protein, 38 grams carbohydrates, 5 grams fat)

Dinner

  • One serving lasagna
  • Small garden salad with tomatoes and onions topped with one tablespoon salad dressing
  • One cup non-fat milk

(585 calories, 34 grams protein, 61 grams carbohydrates, 23 grams fat)

Snack

  • One apple
  • One cup non-fat milk

(Approximately 158 calories, 9 grams protein, 31 grams carbohydrates, 1 gram fat)

Day Five

This delicious meal plan includes three meals and three snacks and has approximately 2,250 calories, with 53 percent of those calories coming from carbohydrates, 25 percent from fat, and 21 percent from protein. And lots of fiber—over 40 grams.

Breakfast

  • One piece French toast with one tablespoon maple syrup
  • One scrambled or poached egg
  • One serving turkey bacon
  • One cup orange juice
  • One cup black coffee or herbal tea

(Macronutrients: approximately 449 calories with 16 grams protein, 57 grams carbohydrates, and 18 grams fat)

Snack

  • One cup sliced carrots
  • One cup cauliflower pieces
  • Two tablespoons ranch dressing
  • Glass of water, hot tea or black coffee

(Macronutrients: 223 calories, 4 grams protein, 18 grams carbohydrates, 16 grams fat)

Lunch

  • Veggie burger on a whole grain bun
  • One cup northern (or other dry) beans
  • One cup non-fat milk

(Macronutrients: 542 calories, 38 grams protein, 85 grams carbohydrates, 8 grams fat)

Snack

  • One apple
  • One pita with two tablespoons hummus
  • Sparkling water with lemon or lime slice

(Macronutrients: 202 calories, 5 grams protein, 41 grams carbohydrates, 4 grams fat)

Dinner

  • One trout filet
  • One cup green beans
  • One cup brown rice
  • One small garden salad with two tablespoons salad dressing
  • One glass of beer
  • Sparkling water with lemon or lime slice

(634 calories, 27 grams protein, 78 grams carbohydrates, 13 grams fat)

Snack

  • One cup cottage cheese
  • One fresh peach

(Approximately 201 calories, 29 grams protein, 16 grams carbohydrates, 2 grams fat)

Day Six

Today’s meals and snacks have about 2,200 calories, with 55 percent of those calories coming from carbohydrates, 19 percent from fat, and 26 percent from protein. You’ll also get about 31 grams fiber.

Breakfast

  • One cup corn flakes with two teaspoons sugar and one cup non-fat milk
  • One banana
  • One hard-boiled egg
  • One cup black coffee or herbal tea

(Macronutrients: approximately 401 calories with 18 grams protein, 72 grams carbohydrates, and 6 grams fat)

Snack

  • One cup plain yogurt with one tablespoon honey, one-half cup blueberries, and one tablespoon almonds
  • Glass of water, hot tea or black coffee

(Macronutrients: 302 calories, 15 grams protein, 46 grams carbohydrates, 8 grams fat)

Lunch

  • One cup whole wheat pasta with one-half cup red pasta sauce
  • Medium garden salad with tomatoes and onions and two tablespoons salad dressing
  • Glass of water

(Macronutrients: 413 calories, 11 grams protein, 67 grams carbohydrates, 12 grams fat)

Snack

  • One and one-half cup cottage cheese
  • One fresh peach
  • Glass of water

(Macronutrients: 303 calories, 43 grams protein, 23 grams carbohydrates, 4 grams fat)

Dinner

  • Four and one-half ounce serving of pork loin
  • Small garden salad with tomatoes and onions topped with two tablespoons oil and vinegar (or salad dressing)
  • One small baked sweet potato
  • One cup asparagus
  • One glass wine (regular or dealcoholized)
  • Sparkling water with lemon or lime slice
  • (500 calories, 46 grams protein, 35 grams carbohydrates, 10 grams fat)

​Snack

  • Five graham crackers
  • One cup non-fat milk
  • One cup strawberries

(Approximately 279 calories, 10 grams protein, 50 grams carbohydrates, 3 grams fat)

Day Seven

Today’s menu contains about 2,200 calories, with 54 percent of those calories coming from carbohydrates, 22 percent from fat, and 24 percent from protein. There’s also 46 grams fiber.

Breakfast

  • One cup cooked oatmeal with one-half cup blueberries, one-half cup non-fat milk, and one tablespoon almond slivers
  • Two slices turkey bacon
  • One cup non-fat milk to drink
  • One cup black coffee or herbal tea

(Macronutrients: approximately 442 calories with 26 grams protein, 59 grams carbohydrates, and 14 grams fat)

Snack

  • One cup plain yogurt with one tablespoon honey, one-half cup strawberries, and two tablespoons almond slivers
  • Glass of water, hot tea or black coffee

(Macronutrients: 343 calories, 17 grams protein, 41 grams carbohydrates, 13 grams fat)

Lunch

  • Six-ounce baked chicken breast
  • Large garden salad with tomatoes and onions and two tablespoons salad dressing
  • One baked sweet potato
  • One whole-wheat dinner roll.
  • Glass of water

(Macronutrients: 498 calories, 47 grams protein, 63 grams carbohydrates, 6 grams fat)

Snack

  • One cup raw broccoli florets
  • One cup raw sliced carrot
  • Two tablespoons veggie dip or salad dressing
  • One fresh peach
  • Glass of water

(Macronutrients: 112 calories, 3 grams protein, 25 grams carbohydrates, 1 gram fat)

Dinner

  • Three-ounce serving of baked or grilled salmon
  • One-half cup black beans
  • One cup Swiss chard
  • One cup brown rice
  • One whole wheat dinner roll with a pat of butter
  • Sparkling water with lemon or lime slice

(671 calories, 38 grams protein, 91 grams carbohydrates, 19 grams fat)

Snack

  • One Orange

(Approximately 62 calories, 1 gram protein, 15 grams carbohydrates, 0 grams fat)

~Meal plan provided by Verywell.com By Shereen Lehman, MS

 

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Have a Young Athlete in the Family? Tips to Take Care

Do you have a young athlete in the family? If so, you may want to review the following article which covers the biggest difference between youth and adult athletes, the most common injuries to young athletes and how to prevent those injuries.

For kids, sports activities are more than just play. It’s a way for young athletes to participate with others, learn teamwork, improve their health, agility and self-discipline. In many ways, sports for young athletes is a way of life, dealing with pressure situations. One of the drawbacks and most commonly overlooked is how to deal with injuries at an early stage. Many people believe that because of their youth, kids can recover quickly. But that is not always the case. See how to deal with, and recover from, an injury and the proper preventative measures that parents can take. Click Here for More.

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Replacing Joints at Earlier Age, is it Upgrading?

Most people gawk at the idea of an 83 year old patient having a Total Knee Replacement.  First off, the operation would be very delicate because of the patient’s advanced age.  Then, the therapy involved, the recovery time, factored in by an estimated degree of  success?   Life expectancy and lifestyle  become important factors in determining viability.  

But what if you could improve  your Joint Health?  Would it be considered ‘preventative’ or ‘anti-aging’ ?

Take a look at the trends amongst younger patients and Total Joint Replacement treatments.  Click Here to Read the Full Story .

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5 Simple Tips to Improve Your Orthopedic Health for Life

Every day, hundreds of millions of people worldwide wake up with orthopedic problems that limit their ability to live a free and active life, making bone and joint conditions among the most common causes of severe long-term pain and physical disability.

In celebration of Bone and Joint Health National Awareness Week during October 12-20th, below are five simple tips to improve your orthopedic health for life.

1. Stay Active

One of the most important ways to maintain healthy bones and joints in the long-run is daily exercise. Whether you are implementing an active lifestyle as a preventative measure or trying to strengthen an already fragile skeletal system, the key to developing strong bones and joints over time is to start slow and ease into a routine that works for you.

  • Strengthen – Avoid high-impact forms of exercise that could cause stress to your bones and joints. Instead, try taking a brisk walk or using hand-held weights or stretch bands to build strength and resistance.
  • Stretch – Building your flexibility is important to maintaining a wide range of mobility while avoiding injury and developing better balance. Before and after exercising, take five minutes to stretch your leg, back and arm muscles.
  • Cool Down – Before you end your workout, ease into a cool down exercise, such as a light jog around the track, to prevent injury and unnecessary tightness or soreness post-workout.

2. Eat Right

In combination with the right amount of exercise, a healthy diet promotes healthy bones and joints. The key to maintaining a balanced diet is finding ways to be intentional about incorporating nutritional foods into each meal. Make sure you are getting enough of the following nutrients to keep your orthopedic health on track:

  • Calcium – A mineral necessary for bone formation, calcium-rich foods such as milk products are important for building strong orthopedic health.
  • Vitamin D – Few foods, besides fatty fish, dairy products and egg yolk, contain high amounts of vitamin D, so getting a safe amount of sunlight can be a good source.
  • Supplements – If you are unable to get the right amount of calcium or vitamin D in your diet, taking a supplement is recommended. However, it is important to note that a “supplement” does not translate to a perfect “substitute.”

3. Gear Up

Don’t let fashion get in the way of your orthopedic health. The clothing we wear can make or break our bone and joint health, so adorning the proper gear can be an easy way to work towards a pain-free life. Instead of wearing high heels, which throw the body out of its natural position, look for shoes that provide comfort and support. Make sure your feet have plenty of room within the shoe to avoid cramping and deforming. Additionally, wear looser fitting clothes to aid proper blood circulation and flexibility of muscles.

4. Develop Healthy Habits

Developing healthy habits is essential for long-term orthopedic health. Practice good posture by always keeping both feet on the ground to distribute weight evenly as well as pulling your shoulders back to straighten out your spine. Avoid putting stress on your back and shoulders by carrying lighter loads, evening out your backpack straps or using a suitcase with wheels. When sleeping, use supportive pillows and choose a position that complements the natural curvature of the spine.

5. Practice Precaution

Taking precautionary measures is essential when it comes to your bone and joint health. If you notice any changes in your orthopedic health, make sure you take action before it is too late.

  • Ice the area to reduce swelling
  • Wrap the area to compress and keep in place
  • Elevate the area to encourage blood flow

If the bone or joint continues to weaken or the pain continues to worsen, it is important to seek medical attention right away.

 

Courtesy of UnityPoint Health – Fort Dodge 

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