Month: November 2020

Thanksgiving is right around the corner, which means the holiday season is about to kick into full gear! The festivities will be a bit different for many Americans this year, with many hosting smaller gatherings to adhere to social distancing guidelines. No matter how you are celebrating, it’s a day meant to be enjoyed and acknowledged with a hearty meal! After all, it’s been a year of uncertainty with more stress than usual for most, so the moments we have to be with our loved ones  – even via Face Time – without other distractions should be celebrated.

But, between your actual Thanksgiving dinner and the many days of leftovers ahead comes the worry of falling off track with your healthy eating goals. Well, we have some good news! You can still enjoy a healthy Thanksgiving without any guilt by following some simple recommendations from Robert Dean, M.D., founder of AROmotion (and a personal fan of Thanksgiving dinner).

“The key to an overall healthy lifestyle is balance,” says Dr. Dean. “This means that you should indulge every now and then as long as you stay on track with your daily exercise and wellness routines. By following my simple tips for a Healthy Thanksgiving, you can still enjoy the day and not wake up the next day feeling guilty!”

Start Thanksgiving Day by Moving

When you know you have a day of hearty eating ahead of you, it’s best to start your day with some movement to burn calories and ramp up your metabolism. If it’s not too chilly where you live, a nice walk around the neighborhood to take in the color of the seasons is always nice. Or, if you have a regular exercise routine, try to squeeze it in early versus postponing it for later in the week. Not only will you feel less guilty throughout the day, but you will also have more energy to celebrate with your loved ones.

Avoid Heavy Appetizers

You know your meal is going to be filling, so if you are putting out appetizers be sure to go easy on the heavier ones like cream-based dips. Be sure to include lighter fare such as vegetable trays with hummus or whole-grain crackers with vegetable-based dips. (We love this smoky carrot dip recipe from Bon Appetit). For the sweet tooths in your group, you can try apple slices with a Greek-yogurt based dip like this one from Together as a Family. Remember, you want everyone to savor the meal you are preparing versus filling up too much on the apps to really enjoy it!

Balance Your Dinner Plate

When it comes time to fill your turkey day plate, be sure to balance your proteins and vegetables with carb-heavy dishes such as mashed potatoes or stuffing. You want to get a good taste of everything,  but by starting with more of the lean turkey meat and vegetables you may be less likely to overdo it on the other sides. With this approach, not only will you feel less guilt but you are also likely to feel less sluggish after the meal. (And it will help you save room for dessert!)

Allow Yourself to Indulge

That said, remember that it’s OK to let go and indulge for one meal! As long as you get back on the right track tomorrow, you can forget counting your calories and simply enjoy the meal with your loved ones. Want to go back for seconds? Go ahead! But it’s recommended to wait at least 10 minutes after finishing your first plate to go back, so you can really assess how hungry you are before refilling your plate. (And again, don’t forget to save room for dessert!)

Plan Ahead with Healthy Leftover Recipes

While Thanksgiving leftovers often taste amazing the day after, the novelty will wear off after a couple of days. To mix things up, and to stay on track with healthy eating, it’s best to prepare ahead with some delicious yet healthy leftover recipes. It’s fun to get creative with things like soup or frittatas that will use up your leftovers while mixing things up! Need some inspiration? Here are some yummy ideas from Self to use up those leftovers.

Remember, you have a lot to be thankful for this season and this should be celebrated as you see fit! You don’t have to stress out over one meal, and with these tips from Dr. Dean you can indulge while still staying on track.

If you are living with knee, hip, or shoulder pain that is impacting your holiday celebrations, it may be time to set up a free consultation with Dr. Dean to see if you are a candidate for AROmotion, a non-surgical procedure that he developed to stop joint pain fast with lasting results. Just fill out the form below to get started!

By entering your information and clicking Submit, you are consenting to be contacted by our company representatives by phone, email, text/SMS, and through the use of automatic telephone dialing systems and prerecorded messages at the number(s) and email address(es) listed above even if your number provided on the form above is on a National or State Do Not Call List. Your consent does not require you to purchase any goods and/or services and you understand that you are not required to sign this authorization to receive services.

“Stand up straight,” is something we’ve all been hearing since we were kids. It turns out that this is pretty sound advice – especially as we age! Maintaining good posture while standing, sitting, and even while sleeping helps maintain proper spinal alignment while also reducing strain on your muscles and joints. Even so, most of us struggle to avoid slouching or other natural bad habits that impact posture. In this article, our founder Robert Dean, M.D., talks with us about why good posture can be a struggle today and shares five simple “Good Posture Tips” to help you morning, noon, and night!

Why Good Posture Can Be Difficult

When we were kids, being told to stand or sit straight felt…pretty annoying. After all, it is a natural tendency to slouch after prolonged periods of being in the same position. But why is this?

“The modern human lifestyle does not lend itself naturally to good posture,” says Dr. Dean. “Many people spend the majority of their days behind a desk for work without the proper equipment to keep them from slouching as the day wears on. Then, there are people whose jobs keep them on their feet and that exertion can lead to fatigue and stress, which in turn can cause bad habits related to posture – including hunching over your smartphone multiple times during the day.”

And it’s not just daytime bad habits that contribute to poor posture. According to Dean, how we sleep is also a big factor. “It’s important to promote proper spinal alignment during sleep,” he says. “But people tend to end up in sleeping positions that are not conducive, or they are sleeping on an old or uncomfortable mattress that’s making them toss and turn. Not only does this impact spinal alignment, but it also has a negative impact on the quality of your sleep which creates a cycle of muscle tension and stress that only adds to posture issues.”

With all of these obstacles, then, how can we be mindful and focus on promoting good posture throughout the day and night? Dr. Dean has some helpful tips, and the good news is that they are pretty easy to follow!

Dr. Dean’s Good Posture Tips

 

Upgrade Your Workspace

Whether you are working from the office or the “home office”, setting up your workspace to promote good posture is key. Your desk and chair should be at elbow height so you don’t have to slouch down or stretch up when using your computer. And your chair should allow you to sit comfortably with your back against it and your knees at hip level. If you need a little help, there are many different types of chair cushions available today that can help promote better posture while sitting. Talk with your doctor if you are having trouble with good posture while sitting for a recommendation on what types may be best for you.

Uncross Your Legs

This one is really important for people who sit at a desk most of the day. For many people, especially women, crossing your legs feels pretty natural and even comfortable. But this is actually bad for posture while sitting! Instead, you should keep your feet on the floor, hip-width apart. You may need to adjust the height of your desk chair to get comfortable with this as well.

Be Mindful When Standing

I find myself splitting my time at work between sitting at my desk and standing while I’m working with patients. When you are on your feet for a prolonged period of time, it’s common to get uncomfortable and to shift your weight or stance which can impact your posture. The key here is mindfulness! While standing, always remember to keep your feet hip distance apart with your knees slightly bent. Try to distribute your weight evenly on your feet, being sure to not shift back onto your heels which may feel good in the moment, but actually puts stress on your spine. Then, to prevent your back from arching which can cause muscle pain, try pulling your stomach in, as if someone is standing in front of you and pulling a string from your belly button towards them. Finally, and I can’t stress this enough if your job has you on your feel you need to wear shoes that are comfortable and help promote good posture!

Avoid the Smartphone Hunch

It’s no secret that we are collectively addicted to our smartphones! Whether you are sitting or standing, it’s important to mind your posture while checking in on your emails, texts, and social media. Do not hunch over your phone! Instead, get a smartphone holder for your desk that holds it upright for you, allowing you to interact with it without having to hunch over. If you are using your smartphone while standing, this is when you can get pulled out of that mindfulness we just discussed. So, it’s important to continue to hold yourself properly while using your phone.

Evaluate Your Sleep Situation

So, it’s much harder to be mindful of your posture while you are sleeping! First, I recommend that you try falling asleep in the best position to promote spinal alignment. For most people, I would suggest falling asleep on your back as long as this is comfortable. Other people have a natural inclination to sleep on their sides, which can cause pressure build-up at the hip, but if this preferred, I would use a wedge or knee pillow to help keep your spine aligned while sleeping. Finally, you should evaluate your mattress, pillows, and bedding. If you are not comfortable while sleeping or waking up with aches or pains, it’s probably time for an upgrade.

If you are living with knee, hip, or shoulder pain that isn’t improving with self-care, it may be time to evaluate your options before your conditions gets worse. You can set up a free consultation with Dr. Dean to see if you are a candidate for AROmotion, a non-surgical procedure that he developed to stop joint pain fast with lasting results. Just fill out the form below to get started!

By entering your information and clicking Submit, you are consenting to be contacted by our company representatives by phone, email, text/SMS, and through the use of automatic telephone dialing systems and prerecorded messages at the number(s) and email address(es) listed above even if your number provided on the form above is on a National or State Do Not Call List. Your consent does not require you to purchase any goods and/or services and you understand that you are not required to sign this authorization to receive services.

Stress is an inevitable part of life. Whether it’s balancing the many aspects of your day-to-day or navigating your way through the ever-changing “new normal” – there’s no magic formula out there to avoid it. And, if stress isn’t effectively managed, it can have a significant impact on your health and wellness. This includes how your body manages the balance between stress and pain.

Given the extraordinarily stressful times we are living through right now, it’s more important than ever for those living with joint pain to acknowledge and manage their stress. So, we talked with Robert Dean, M.D., founder of AROmotion, to get the medical facts on stress and pain as well as his tips on daily stress and joint pain management.

What is Stress?

“To put it into very simple terms, stress is the body’s reaction to change,” says Dr. Dean. “When stress occurs, the body must adjust physically, mentally, or emotionally. The good news is that our bodies are designed to respond to certain amounts of stress, which helps us react and cope accordingly.”

What happens, then, when we are living through times of significantly increased stress like we are right now? According to Dr. Dean, this is when we must pause and find ways to prioritize wellness and stress management. This is especially important, he says, for those who are currently living with chronic joint pain.

“It’s crucial to develop good stress management skills in order to help manage joint pain,” says Dean. “Even during times of heightened stress, it is possible to make small changes to your daily routine that will help.”

The Stress-Pain Connection

Before we get Dr. Dean’s tips for managing stress and joint pain, let’s get a better idea of why stress and pain are inextricably linked. According to the Arthritis Foundation, your body’s stress response triggers the release of chemicals that ready you to face the challenge at hand, and when it fires repeatedly, the increased tension in your muscles can amplify your arthritis pain. Stress also sets off the immune system’s inflammatory response, which can fuel joint pain.

“There is no escaping the connection between stress and pain,” says Dr. Dean. “I always tell my patients that we cannot control the outside factors creating stress in our lives, but we can in fact help control how we react to it.”

Simple Ways to Manage Stress and Pain from Dr. Dean

So, when it comes time to advise his patients on how to put stress management for pain into practice, what exactly does Dr. Dean tell them? While the exact list may vary by patient depending on their situation, here are his constant tips for how those living with joint pain – and everyone- can better manage stress:

• Keep Moving: stress can cause fatigue, which in turn may lead some to stop their daily workout routines. However, daily movement is one of the easiest and healthiest ways to combat stress. So, whether it’s a yoga class, the treadmill, or a walk around the neighborhood – be sure to either keep up with your daily movement or start something new.
• Eat Well: stress can also create cravings for “comfort foods” that are typically higher in calories and processed ingredients. To avoid feeling sluggish or gaining weight during times of stress, it’s recommended to stick to a balanced diet that includes whole foods like fruits and veggies, healthy fats, and lean proteins.
• Create a Relaxation Ritual: whether it’s a warm bath, a walk with your dog, or sitting down for a quiet dinner with your significant other, creating a daily relaxation ritual will not only help curb stress, it will give you something to look forward to every day.
• Shut Down: today’s 24-hour news and social media cycle has caused us to become dependent on our smart phones for constant updates. Pick a set time each day to shut down and step away from your devices so you can do other things like mindful meditation, journaling, or just sitting and relaxing. And, you should always shut down before you go to bed as blue light from your devices will disrupt your sleep cycle.
• Talk to Your Doctor: if you are finding stress and joint pain management to be difficult, talk with your doctor about what solutions may be best for you.

“While stress management can help when dealing with joint pain, you may also find that your pain is not subsiding even when you are doing all the right things,” says Dr. Dean. “If this is the case, AROmotion may be able to help by offering a non-surgical treatment that stops joint pain fast while promoting healing and strengthening.”

If you are living with knee, hip, or shoulder pain and would like a free consultation with Dr. Dean, just fill out the form below to request your telephone or in-office appointment today.

By entering your information and clicking Submit, you are consenting to be contacted by our company representatives by phone, email, text/SMS, and through the use of automatic telephone dialing systems and pre-recorded messages at the number(s) and email address(es) listed above even if your number provided on the form above is on a National or State Do Not Call List. Your consent does not require you to purchase any goods and/or services and you understand that you are not required to sign this authorization to receive services.