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It’s officially summer and that brings warmer temperatures! No need to stay cooped up inside all day when you’re armed with ways to beat the heat this season. Not sure how to do so? Look no further than our latest blog post. Filled with quick and simple ways to help you stay comfortably cool, all you have to do is choose your favorite(s)!

Refresh with a Mocktail

Nothing is more refreshing than a cool drink. A mocktail is a perfect way to enjoy an icy, flavorful beverage. What’s even better is that you can include fruits and other ingredients that help with joint health like turmeric and berries. A Mint Berry Smash or Turmeric Sparkling Blood Orange Mocktail sounds fabulous on a toasty day.

Take a Dip

Dip more than your toes in at your local pool to cool down this summer. Not only will the water keep you comfortable, but swimming is also a great low-impact workout. Swimming can help strengthen the muscles around your joints, which protects them from pain and injury.

Garden in a Shady Spot

It’s hard to beat a comforting breeze on a warm day in the summer. Take advantage of a mild day by enjoying your garden in a shady spot. Weeding, pruning, and watering your garden beds is a great way to spend an afternoon! 

Stay in the AC and Read

On the days when it’s too hot to handle, embrace the AC! With higher than usual temperatures and hear advisories, it’s best to stay inside where you can control the temperature. On days like these, take the time to relax and crack open the book you’ve been wanting to read. Maybe even enjoy an ice cream cone along with it!

How are you planning to beat the heat this summer?

If you are living with chronic knee, hip, or shoulder pain that’s preventing you from daily tasks and activities, you can complete the form below to request your free consultation with Dr. Dean to see if you are a candidate for AROmotion, which has helped more than 2,000 patients stop their joint pain fast without surgery.

We focus a lot on healthy eating and fueling our bodies to lead strong, healthy lives. However, healthy eating doesn’t mean kicking sweets to the curb. There are plenty of ways to satisfy a sweet tooth around the clock while making choices that will ultimately improve your well-being and even joint health!

We’ve compiled some delicious concoctions to appease any snacker. Whether you prefer super sweet or a sweet and salty combo, there is a tasty treat waiting for you! 

Dark Chocolate

We couldn’t leave chocolate off the list! Dark chocolate contains antioxidants and anti-inflammatory properties that can help reduce heart disease while satisfying your sweet tooth. Treat yourself to high-quality chocolate and enjoy a few squares for a sweet and satisfying treat.

Frozen Yogurt

Instead of reaching for ice cream, opt for frozen yogurt instead. Frozen yogurt has less fat content and calories, leaving more room for fun toppings like fruits, granola, and dark chocolate. If you don’t have a frozen yogurt shop near you, you can make your own chilly yogurt-style treat!

On a baking sheet lined with parchment, spread a thick layer of Greek yogurt. Then top with your favorites. We recommend topping it with fresh-cut strawberries, blueberries, granola, and a drizzle of honey. Place in the freezer and allow to solidify for a few hours. Once it’s frozen, you can break it apart and enjoy it! Store leftovers in the fridge.

Fruit Smoothies

Fruit smoothies are a great way to get your fruit in while enjoying nature’s candy. While this blended treat will help curb sweet cravings, using fruits with anti-inflammatory properties adds another health benefit. Mix together fresh berries and oranges to incorporate both vitamin C and fiber. You may even want to throw in a dollop of Greek yogurt for a creamy fruit smoothie!

Peanut Butter

A versatile and delicious source of protein, peanut butter is fantastic snack addition. Its subtle sweetness allows for it to be paired with any food from celery to graham crackers. Add a tablespoon or two to a sliced apple for a crunchy snack or go for the classic ‘ants on a log,’ which is peanut butter on top of celery with raisins.  Whether you incorporate peanut butter into your snack or take in a spoonful, it’s sure to satisfy your sweet tooth and fill you up.

Trail Mix

The ultimate sweet and salty. If you’re someone who looks to balance out each meal or snack, a curated trail mix may be the way to go. Start with a nut base. Using nuts like almonds, peanuts, pecans, and walnuts is a great way to incorporate fiber, Vitamin E, and Omega-3 fats into your diet (and positively impact your joint health!).

Once you’ve determined which nut mix suits you, add in the sweetness! Dried fruits, dark chocolate candy pieces, shredded coconut, and even candied nuts can add that satisfying sweetness.

No matter your preference, there is a way to curb sugar cravings and indulge in foods that not only taste great but fuel your body. We also love that so many joint-healthy foods can be incorporated to give you added benefits to your treats. So, what will you snack on this summer?

If you are living with chronic knee, hip, or shoulder pain that’s preventing you from enjoying life as you age, you can complete the form below to request your free consultation with Dr. Dean to see if you are a candidate for AROmotion which has helped more than 2,000 patients stop their joint pain fast without surgery.

Staying inspired and motivated while aging can prove to be a challenge. Our bodies and capabilities begin to change and maybe we notice a few more smile lines or wrinkles in the mirror. We found the key to aging gracefully is all about perception and getting creative.

Let’s not focus on the can’t and shift our mindset to can! We’re sharing five ways to embrace graceful aging – all while keeping us feeling our best from the inside out. 

Stay Active

Continuing to move your body is a not only a great way to help you feel your best physically, it can also help you mentally. When we exercise and embrace movement, our bodies produce endorphins aka the happy hormone! Enjoy a scenic walk, water aerobics class, or a physical activity that gets you moving!

Focus on What You Can Do

Aging can come with feelings of disheartenment when we’re no longer able to do activities or complete tasks like we once could. Staying motivated and inspired comes within. We encourage you to focus on the things you can do and tune into your curiosity to explore a new interest. Be proud of all that you’ve been able to accomplish thus far and be excited for what is to come!   

Plan Your Days

Speaking of being excited for what is to come, grab a fun planner or calendar to display, because planning your days may be just the thing for you! Laying out your plans for the day or week can help you organize and see all that you have going on.

Socialize Within and Outside Your Circle

While we appreciate the aging process, we can’t deny that good friends keep us (feeling young! Whether it’s taking a leisurely walk or grabbing a quick lunch, connecting with someone can increase our mood and give us the energy to carry on. If your friends aren’t nearby, explore community groups or clubs. Meeting new people with similar interests has never been so much fun!

Express Gratitude

It’s been mentioned before, but we’ll say it again. Aging is a gift that not everyone gets the opportunity to experience. Take note of all those treasured moments you have and be grateful for those lifelong memories and adventures. While it’s important to reflect and express gratitude for the past, don’t forget to express the same sentiments for your present and future.

It is completely normal to feel overwhelmed as we grow older and change. Remember that you aren’t alone and that there are ways to combat these feelings. We hope you find inspiration and joy throughout your everyday life and continue to flourish.  Of course, if you need a little help along the way, AROmotion is here to help you get back on track.

If you are living with chronic knee, hip, or shoulder pain that’s preventing you from enjoying life as you age, you can complete the form below to request your free consultation with Dr. Dean to see if you are a candidate for AROmotion which has helped more than 2,000 patients stop their joint pain fast without surgery.

This Sunday begins Daylight Savings Time, which means we spring our clocks forward and prepare for an extra hour of sunlight. Rejoice! This is our first official sign that spring is just around the corner. While the start of a new, more vibrant season brings much excitement, the shifted time can leave us feeling unrested and drowsy for days afterward.  

Our founder, Dr. Robert Dean, has a few tips to help adjust to the time change while focusing on making you feel your best.

Make Sleep a Priority. When Daylight Savings comes into play, we tend to see individuals get less sleep and feel the impact of the change quickly. Sleep is crucial when it comes to the body, especially when it experiences aches and pains. While we sleep, our body is hard at work repairing muscles and more to improve our overall wellbeing.

During this time of transition, it’s imperative to get 7-9 hours of sleep each night. Focus on a nightly routine to help relax. A few yoga moves can offer you both relief from joint pain and a more restful night’s sleep.

Take It Outside. Now that spring is slowly making its appearance, it’s the perfect time to take your exercise routine outdoors. Not only does regular movement keep joints strong and alleviate any tension, taking it outside can help your body adjust with the time change. Soaking up the natural light can help with your wake-sleep cycle, meaning you’ll feel energized during the day and tired at bedtime.

Enjoying a walk outside is an ideal way to get started with moving your joints and taking in the sunny rays. If you’re looking for additional ways to get moving, we have a few ideas here.

Enjoy Seasonal Fruits & Veggies. While adjusting to the clock being an hour ahead can at times be challenging, we should continue to follow a healthy diet. One of the great things about this season of freshness and new life is that it brings delicious produce that will help fuel the body. Not only are they tasty, but certain ones like lefty greens and berries also come jam-packed with anti-inflammatory properties. 

To help with joint swelling, try a salad that incorporates produce like broccoli, cabbage, and/or kale. If you’re looking to reduce pain and reap anti-inflammatory benefits, snack on fruits like pineapple and strawberries.

The feeling of lethargy doesn’t last long, but preparing your body both before and after Daylight Savings Time will keep you on the move and doing the things you love. What are you looking forward to doing this season?

If you are living with chronic knee, hip, or shoulder pain that’s preventing you from daily tasks and activities, you can complete the form below to request your free consultation with Dr. Dean to see if you are a candidate for AROmotion, which has helped more than 2,000 patients stop their joint pain fast without surgery.

As we age, we need to adjust to the ways our bodies are inevitably changing, but it is important to recognize that there are factors, mentally and physically, we can take control of. One way to become more in tune with yourself is to practice mindful meditation and to really take the time to listen to what your bodies are telling you.

“Oftentimes we ignore the signs our bodies are giving us telling us we need to slow down or take a step back.” Says Dr. Robert Dean, Founder of AROmotion. “We have this voice in the back of our head telling us not to let go of our youthfulness but in order to take care of ourselves, we need to understand and acknowledge the changes we are experiencing so we can implement new and healthy routines and a great way to do this is by practicing forms of meditation.”

What Is Mindful Meditation?

According to verywell mind, Mindful Meditation is a mental practice that teaches you how to slow down and organize racing thoughts, clear your mind of negativity and calm your mind and body. It offers a different approach to dealing with stress and anxiety by combining the ways of mindfulness and meditation. It is defined as a mental state that involves being fully focused on “the now” so you can acknowledge and accept your thoughts, feelings, and sensations without judgment.

A great thing about Mindful Meditation is that you do not need to use any props, be an expert in meditation, or dedicate an abundance of time to this wellness practice.

How can Mindful Meditation Help with Aging?

Practicing Mindful Meditation has many physical and psychological benefits for seniors including improving focus, memory, sleep, and problem-solving skills. Research also has shown that mindfulness and meditation can help reduce pain and boost your overall well-being. Are you ready to take control of your body and mind? Check out our tips for best practices when partaking in mindful meditation.

Mindful Meditation Best Practices

Get Comfortable

While you can practice Mindful Meditation pretty much anywhere at any time, we highly recommend finding a comfortable spot in a calming, soothing environment. Maybe it’s your favorite chair or sprawling out in the sand by the beach! Where ever you choose, prepare yourself to be vulnerable.

Acknowledge Your Thoughts

When you first start on your meditation journey, you will have to learn how to organize and manage your racing thoughts. Take a few moments, in the beginning, to acknowledge why you are meditating in the first place and what you hope to get out of it. The goal is not to be thoughtless but rather to take note of your thoughts and move on. This is a time for your mind to move forward rather than dwell on thoughts of stress and anxiety.

Give Yourself Grace

As we mentioned previously, finding your center and finding your routine will take some practice, so be kind to yourself if at any point you start to lose control over your meditation practice. If you start to get overrun by negative thoughts, worry, or fear, without judgment, take a moment to understand why your mind went there and then return your center and try again.

Prioritize Breathing

A great way to avoid being overwhelmed by your thoughts is to focus on your breathing patterns. Become aware of the sensation of breathing and feel your body inhale and release air. Find the breathing rhythm that keeps you calm and relaxed. Embrace all of the senses when it comes to your breathing and use this to set the tone for your dedicated meditation time.

How will you incorporate Mindful Mediation into your wellness routine?

If you are living with chronic knee, hip, or shoulder pain that’s preventing you from daily tasks and activities, you can complete the form below to request your free consultation with Dr. Dean to see if you are a candidate for AROmotion, which has helped more than 2,000 patients stop their joint pain fast without surgery.

With the New Year in full swing, now is the perfect time to think about new hobbies to take up that will keep you busy and on track with maintaining your joint health this year. Not only can new hobbies give you something to look forward to, but the right ones can help get you moving and/or challenge your brain – both of which are key when it comes to maintaining optimal wellness as we age. We asked our founder, Dr. Robert Dean, to share what he recommends for his patients living with knee, hip pain when it comes to new hobbies.

“Taking up new hobbies is a great way to stay physically and mentally fit as we get older,” says Dr. Dean. “It can also help break up your typical routine and give you something new to look forward to. For individuals with chronic joint pain, it’s important to choose activities that focus on low impact movement that helps relieve tension and pain and balancing that with mental challenges for brain health.”

New Hobbies for Mental Health

Join or Start a Book Club

Book Clubs are a great way to make socialization part of your routine while encouraging you to read new books to keep your mind active and engaged. Check with friends and neighbors to see if there’s an existing club that’s a good match for you. If not, start one yourself by inviting close friends and assigning everyone different roles for each meeting.

Volunteer

This is a great way to stay active while giving back to your local community. From animal shelters to food banks to clothing drives, many neighborhoods offer a variety of volunteer opportunities so you can pick what matches your personal passions. It’s also a great way to meet new people and make new friends along the way.

Journaling

Whether you are an experienced writer or a novice, journaling is a wonderful way to get your express your thoughts, worries, and hopes in a format that you can revisit and even share with others. If you are a seasoned writer looking to return to your craft, journaling is a great way to write out your ideas and flesh them out for your next creative project.

New Hobbies for Joint Health

Join or Start a Walking Group

There’s really no better low-impact exercise than walking! It gets you outside and moving without putting additional strain on your joints. That said, walking is often made better when shared with friends! Check with your friends and neighbors to see if there’s an existing walking group that you can join; if not, why not start one yourself? Even when the weather is chilly, walking is a great way to get exposed to fresh air and sunlight which can have a positive impact on your mood and even help you sleep better at night.

Indoor Swimming

When the temperatures drop, swimming may not seem like the most appealing hobby – but you can take it indoors and experience all of the health benefits of this challenging, low-impact workout. If you are a seasoned swimmer, look for an indoor pool with individual lap lanes and challenge yourself to increase your time little by little (but always listening to your body and taking it easy when needed). If you are new to swimming, look into a class or an area suitable for beginners. 

Yoga Class

Yoga is an excellent low-impact exercise that helps promote strength, flexibility, and mind/body balance!  Whether you choose an in-person class in your neighborhood or an at-home streaming program, it’s easy to get started and slowly build up your endurance over time. Yoga can also help those with chronic joint pain to build up strength in key areas of the body with minimal impact on the affected joints. And, it’s known to help promote an overall sense of wellbeing, calm, and improved mental health.

Which hobby will you take on in 2022? With these options, you don’t have to pick just one!

If you are living with chronic knee, hip, or shoulder pain that’s preventing you from daily tasks and activities, you can complete the form below to request your free consultation with Dr. Dean to see if you are a candidate for AROmotion, which has helped more than 2,000 patients stop their joint pain fast without surgery.

As the year comes to a close and the New Year approaches, it’s the perfect time to look back and reflect on the things we accomplished in 2021, as well as what we want to accomplish in the year ahead. Often, our past resolutions fizzle out quickly which can make new ones seem more like short term “ideas” versus long term lifestyle changes. But this year, when the clock strikes midnight on January 1st, 2022, we owe it to ourselves to wipe the slate clean and set ourselves up with resolutions that will lead us down the path of health, happiness, and wellness.

According to our founder, Robert Dean, M.D., whether or not you are likely to stick to your resolutions depends largely on how big they are. “So often, people make huge resolutions without realistic plans to accomplish them. My advice for my patients is to focus on setting goals that you can easily integrate into your daily routine and stick to over time. In other words, it’s great to say you want to lose a certain amount of weight but that is going to take time, whereas saying you resolve to exercise 3-4 times a week is something you can start doing right away. Then, the larger goal of weight loss will be a result of your commitment!”

Before we dive into some specific ideas for resolutions, Dr. Dean reminded us that you should always consult with your doctor or health care provider before adding any of these to your daily routine – whether you choose to implement these changes to your 2022 plans always start slow and start with small milestones that you can continue to do long term. 

 

New Year’s Resolutions That You’ll Actually Keep

Eat more Lean Protein – As we age, the body processes protein less efficiently and needs more of it to maintain muscle mass, bone density, lower cholesterol and produce more energy. Adding more protein to your diet can be very simple and done in many different ways. Start by eating all of your protein packed food first and finish your meal with your carb and starch filled sides. Your proteins will also help fill you up faster and help you cut back on overeating. Make a switch: for breakfast, try swapping out your cereal for eggs or a protein shake, switch from traditional yogurt to Greek yogurt and trade snacking on chips to munching on edamame.

Keep Your Mind Healthy – Exercising your mind is just as important as exercising your body when it comes to overall health. Studies show that those over the age of 65 who practice different types of cognitive training such as speed of processing training, memory training, and reasoning training, experienced protection from age-related cognitive declines. Simples ways to keep your mind healthy in the New Year include challenging yourself to learn a new skill, reading one new book a month, working on puzzles, and dedicating time to relax and meditate.

Add 20 more minutes of exercise a day –  Habits form by doing something repetitively but finding time for extensive workouts or gym time can be difficult. Often when we set challenging fitness goals and miss a day here or there, we start to lose motivation. One way to combat this is to start with exercises you can do intermittently throughout the day. Adding these small but impactful workouts will ensure you are getting your body moving without the pressures of getting to the gym. Start your day off with “Sit to Stand” while at the kitchen table. Standing in front of your chair, do about 10 reps of sitting and standing back up without using your hands for support. Repeat this 2 – 3 times a day. Try “Single Leg Stands” during commercial breaks. Lift one foot a few inches off the ground and tighten your core. When the commercial switches, switch legs. This will help improve balance and core strength. Add in a walk: before each meal, pick five different locations to walk to before eating. These locations can be as simple such as the end of the driveway, the upstairs bathroom, or your neighbor’s mailbox. These small walks will add up and add some extra steps to your daily routine!

Partner Up – It’s so much easier to accomplish a goal when you have someone beside you to cheer you on and hold you accountable. This past year especially we haven’t had as much opportunity to connect with those around us but with virtual options becoming much more obtainable and user friendly, we suggest you reconnect with friends and family and challenge them to work towards your goals with you. Healthy relationships play a major part in our overall wellness. Stronger relationships can lead to help with personal confidence, motivation, and attitude.

It’s important to remember that any and all resolutions you choose to take on do not need to be done all at once. Taking the step to create a new goal or change to better yourself is already a great start – and can be done at any time. Make sure to set aside time to reflect on how you are progressing and if there are any adjustments you can make to continue your journey.

Are you looking to stop your joint pain in the New Year so you can get back to doing the things you love? Book a free consultation with Dr. Dean now to see if you are a candidate for our non-surgical procedure by filling out the form below.

We’re officially in the holiday spirit and thinking of all the deliciousness that will grace our tables over the next couple of weeks. Thinking of holiday recipes to include this year? You may see the usual suspects like bacon-wrapped dates, cheeseballs, and spinach artichoke dips, but we wanted to think a little outside of the box when it came to serving up a holiday meal.

While we want to continue to make choices that benefit our joint health, we don’t want to sacrifice taste. Whether you’re looking to bring an appetizer and a dessert or are in charge of the full spread, we’ve got you covered with our ideal menu.

Appetizer • Bruschetta

Typically enjoyed during the warmer months, bruschetta can still shine this holiday season. The incredibly flavorful bite incorporates ingredients that are made to help with joint health and keep inflammation at bay. The juicy tomato base is dressed in extra-virgin olive oil and plenty of garlic. Both ingredients are top on the list of healthy foods for your joints.   

Main • Honey Mustard Baked Salmon

While this is a delicious dish to add to your holiday table, it can be a crowd-pleaser all year round. Not only is this dish packed with flavor, but it’s also actually packed with Omega-3 fatty acids. This source works to reduce inflammation which is great for keeping those joints in good shape.

Side • Shaved Brussel Sprout Salad

This simple salad tastes anything but simple. It features the perfect balance of salty, sweet, chewy, and crunchy. Being in the cruciferous vegetable family, one of the great things about brussel sprouts is their ability to assist with eliminating the swelling of joints. Topped with olive oil and almonds, this salad has all the makings for a joint healthy side (or main), all while making your taste buds sing.

Dessert • Chocolate Covered Stuffed Dates

Switch it up from the traditional cookie or fruitcake for the holidays and opt for this tasty treat. The date has a caramel taste and texture and when you pair it with your favorite nut butter and dark chocolate, you create a healthier dessert. It almost mimics a Snickers bar (and who doesn’t love those?). A perfect way to get in those dark chocolate benefits without getting a total sugar rush!

Apéritif • Blueberry Gin & Sage Punch

If you’re looking to add a festive cocktail to your spread, might we suggest one chock full of blueberries? While most fruits have anti-inflammatory properties, the blueberry has the ability to ease pain; all while tasting delicious! This refreshing make-ahead punch is sure to delight all guests!

Will one of these holiday recipes be making an appearance at your festivities this year?

If you are living with chronic knee, hip, or shoulder pain that’s preventing you from daily tasks and activities, you can complete the form below to request your free consultation with Dr. Dean to see if you are a candidate for AROmotion, which has helped more than 2,000 patients stop their joint pain fast without surgery.