Health

10 Health Resolutions Doctors Encourage You to Make Today

By StatePoint

The New Year represents a fresh start and is the perfect time to invest in your health. However, you may be unsure what resolutions will have the biggest impact. Doctors say that the easy, tangible actions you take are some of the most important.

“Many people kick off the start of each new year with big-picture health resolutions,” says Jack Resneck, Jr., M.D., president of the American Medical Association (AMA). “The good news is that small, positive health choices made right now can have long-lasting effects.”

HERE ARE THE 10 RESOLUTIONS THE AMA RECOMMENDS TOP YOUR LIST THIS YEAR:

1. Exercise is essential for your physical and mental health, so get moving today. A good rule of thumb for adults is at least 150 minutes a week of moderateintensity activity, or 75 minutes a week of vigorousintensity activity.

2. Vaccination is the best protection against several serious illnesses. To protect yourself and your family, get up to date on your vaccines, including the annual flu shot and the COVID-19 vaccine for everyone 6 months and older. Your doctor can let you know if you’re due for a COVID booster. If you have questions, speak with your physician, and review trusted resources, including getvaccineanswers.org.

3. Get screened. Estimates based on statistical models show that since April 2020, millions of screenings for breast, colorectal, and prostate cancer diagnoses may have been missed due to pandemic-related care disruptions. Check in with your physician. If you’re due for preventive care, tests or screenings, make an appointment. These measures are designed to keep you healthy and help your doctor spot certain conditions before they become more serious.

4. High blood pressure, also known as hypertension, can increase your risk of heart attack or stroke, and it affects millions of Americans. Visit manageyourbp.org to understand what your blood pressure numbers mean and what you can do to get your blood pressure under control.

5. One in three American adults has prediabetes, a condition that can lead to type 2 diabetes if left unmanaged. However, there are steps you can take that can help delay or even prevent the onset of type 2 diabetes. Learn your risk by taking a simple two-minute self-screening test at doihaveprediabetes.org. This resource also features helpful lifestyle tips that can help you reverse prediabetes.

6. Whenever possible, drink water instead of sugarsweetened beverages and replace processed foods –– especially those with added sodium and sugar –– with nutritious, whole foods, including fruits, vegetables, whole grains, nuts, herbs, and spices.

7. If consuming alcohol, drink only in moderation. The U.S. Dietary Guidelines for Americans defines that as up to one drink per day for women and two drinks per day for men, and only by adults of legal drinking age.

8. Speak with your doctor or health care professional about quitting tobacco and nicotine use. Declare your home and car smokefree to eliminate secondhand smoke exposure.

9. Follow your doctor’s instructions when taking prescription drugs – especially opioids. Always store and dispose of these medications safely to prevent misuse. Whenever prescribed antibiotics, take them exactly as directed. Not taking the full course can lead to antibiotic resistance, a serious public health problem, and will not make you feel better if you have a virus, such as a cold or flu.

10. Invest in your mental health by managing stress, getting sufficient sleep, exercising, and seeking help from a mental health professional when you need it.

If you don’t have health insurance, the AMA encourages you to sign up for coverage at healthcare. gov, which has new, affordable options. The enrollment deadline for 2023 coverage is Jan. 15. Find more health resources at ama-assn.org. For a healthy 2023 and beyond, invest in your wellness with these doctorrecommended New Year’s resolutions.

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Health

Health Goals in the New Year

By Dr. Jenna Dye, Naturopathic Physician

Happy New Year! As 2023 rolls in, we may be thinking about our New Year’s resolutions and health goals! I always look forward to a fresh, healthy start by a simple and effective detoxification protocol. This detox can include diet modifications, immune system support, and gentle cleansing and can provide a jump start to optimal health for the entire year.

Detoxification is the process of clearing toxins from the body. A healthy functioning body has the capacity to handle a certain level of toxins day to day. However, there are many factors that can hinder our body’s ability to detoxify and support a healthy immune system. Toxins can be found in our environment, products we use on our skin and clothes, as well as food we ingest. An overload of toxins can weigh down our immune system and accumulate in our cells. This accumulation negatively affects our immune system and can lead to chronic illnesses such as autoimmune diseases, allergies, obesity, cardiovascular disease, and skin conditions.

Our body detoxifies through the following systems:

• The Gastrointestinal System: Liver, gallbladder, and intestines • The Urinary System: Kidneys and urine • Respiratory System: Lungs, nose, sinuses • Integumentary System: Skin (Sweat) • Lymphatic System

Healthy detox/cleansing tips for optimal health:

• Include whole foods such as fruits and vegetables, nuts, healthy oils, seeds, and healthy fats. • Eliminate sugar, refined foods, processed foods, canned foods, salt, coffee, cured meats, organ meats. • Eat organic and fresh when possible. • Drink filtered water and drink at least ½ your body weight in ounces each day. • Avoid alcohol and nicotine. • If you have food sensitivities, it is important to eliminate them during any detox. Doing this will help decrease inflammation and allow the body to detox more efficiently. • Consume dark leafy greens such as kale, spinach, and dandelion greens. These support the liver and help promote healthy digestion. • Ensure that you have regular, daily bowel movements. This will aid in the elimination of toxins. If you suffer from gastrointestinal disorders, it is important to find the root cause and support the digestive system. • Sleep: Your body needs proper rest.

Seven to eight hours of sleep will help facilitate the cleansing. • Exercise: During any detox, regular exercise of at least 30 minutes per day is beneficial. It does not have to be intense, even just walking can be beneficial. • Breathing: Take the time to breath, we often forget this part. Take breath breaks often and breathe deeply through the nose and exhale through the mouth. • Keep sinuses and lungs healthy during cleansing, daily neti pot use, or nasal rinses can be helpful. • Use clean beauty and cleaning products to help support the detox systems.

Cleansing/detoxing can help the body restore itself and help maintain excellent health and wellness. There are many different detoxification protocols. It is always best to check with your doctor to see which methods would be the safest and most beneficial for you. Naturopathic physicians can individualize treatment by supporting foundational health, treating underlying health conditions, and developing specific detox and cleansing protocols specific to your health.

Dr. Jenna Dye is a licensed naturopathic physician. Her role is to support the body’s foundation to restore and maintain optimal health. Together with her patients, this is achieved by identifying and removing barriers that may be impacting health while creating a healing environment. For more information visit drjennadye.com.

Health

Resolving to Get in Shape in 2023? Don’t Forget Your Feet

By StatePoint

While you may want to tone your abs, glutes and triceps in the new year, there’s one oftenoverlooked area of the body that deserves your attention too: your feet!

“A lot of people hit the gym or dust off their home exercise equipment in January,” says Danielle Butto, DPM, FACFAS, a board-certified foot and ankle surgeon and a Fellow Member of the American College of Foot and Ankle Surgeons (ACFAS). “But without proper precautions, a new exercise routine can cause foot and ankle injuries that could sideline you just as you’re hitting your stride.”

According to ACFAS, here’s what to know as you follow through on your resolution to get fit:

COMMON INJURIES

• Don’t play through the pain of an ankle sprain. Avoiding treatment can not only cause further damage to the ligaments which may take much longer to heal or possibly require surgery, but you may be overlooking a more serious injury -- a stress fracture.

• A stress fracture may feel like an ankle sprain at first, but you’ll notice additional warning signs, such as swelling without bruising, and pain even during normal activities or when touching the area. If you have any of these symptoms, have your foot and ankle evaluated by a foot and ankle surgeon as soon as possible.

• Pain or swelling around your Achilles tendon after a workout could be indications of Achilles tendonitis. Untreated, a stretched or strained Achilles tendon may worsen over time, leading to stiffness and fatigue in your injured leg. Worse yet, untreated Achilles tendonitis could result in a ruptured tendon requiring surgery and a rehabilitation of several months.

• Heel pain that lasts for more than a day or two or worsens when you stand after sitting for an extended amount of time, may be plantar fasciitis. This common condition is a result of inflammation of the tissue extending from your heel to your toes. If caught early, your foot and ankle surgeon can recommend at-home conditioning. In late stages, plantar fasciitis is harder to treat and takes longer to resolve.

PREVENTION TIPS

The good news? Many injuries are preventable. Foot and ankle surgeons offer five tips to help you keep your feet and ankles healthy:

1. Be smart. Consider consulting a personal trainer at first to ensure you’re practicing good form, and to increase the duration and intensity of your workouts gradually and safely.

2. Stretch. Incorporate mobility and stretching into your fitness regimen, particularly before and after workouts.

3. Be footwear aware. Wear properly fitting athletic shoes that support the arch of the foot, provide heel cushioning, and are designed for the exercise in which you’re engaged. These measures can help you avoid plantar fasciitis and neuromas. Wear cotton or nonslip socks to help prevent painful blisters, which can become infected and cause more serious issues, especially if you have diabetes.

4. Guard against bacteria. Sweaty shoes, public showers, exercise equipment and the pool deck are breeding grounds for fungus, viruses, and bacteria. Wear water shoes in public areas, and after workouts, and get your feet clean and dry quickly.

5. Book an appointment. Foot and ankle pain isn’t normal. It signals a problem that needs to be evaluated, diagnosed, and treated by a specialist who fully understands this part of the body. To find a foot and ankle surgeon near you, use the “Find a Physician” search tool at FootHealthFacts.org.

“When you exercise, your feet and ankles do a ton of work holding you up and absorbing the shock of each step you take,” says Dr. Butto. “So, as you kick off your new fitness routine, don’t forget to protect them.”

Why You Still Have Back Pain

(And How To Get Rid Of It For Good)

• By Leading USA Back Pain Expert, Dr. Tom Padilla

Is doing everyday things from tying your shoes to nding a comfortable sleeping position di cult because of back pain? You may nd it hard to enjoy those around you because you’re in pain. You may

have already tried “everything,” but the di culty is nding the things that will help and actually

last. It seems like even things that help are only temporary xes. Maybe you’ve started to think you just have a “bad back.”

Back pain isn’t caused by a “bad back.” And it’s not xed by stretching or surgery or painkillers. Back pain is caused by fatigued, overworked muscles that have to work overtime because your brain has stopped using your smaller stabilizing muscles to do their jobs. e problem is in the communication

between your brain and your body.

is is the reason so many of the “solutions” we try only provide temporary relief–they’re not targeting the root cause. And without getting to the source of the problem, back pain will continue to return because the cause was never addressed.

So how do you x back pain? You retrain the brain. Exercises that remind your brain which muscles to use and in what order keep the pain from returning (and getting worse).

If you’re active and conventional advice like resting and “taking it easy” isn’t working for you, you don’t

have to choose between surgery and giving up the activities that you love.

You’ve likely already tried many di erent things. Usually the list includes massage, stretching, chiropractic, and di erent exercises. One of my patients, Shelley, had tried everything above and was getting ready to see a surgeon because none of it lasted.

Shelley told me, “Regular household tasks like

mopping, vacuuming, putting sheets on the bed, etc., became things that would randomly set o my back and put me in bed for several days.”

Eighty percent of back pain is reversible. No matter how long you’ve su ered, you can still get your life back. No surgery. No pills.

e core issue, which has been proven time and again in the best research, is that the brain has

developed new ways of moving your body to

protect itself after injury. After a while, these new patterns become hardwired into the brain. No matter what you do to relax the muscles, the pain will continue unless you x the patterns your brain is using. is pattern is what CAUSES back pain. ese muscles get called on to do everything, from stabilizing the skeleton to moving the body, when your body is designed to spread the burden of these tasks across a variety of muscles. When the smaller muscles aren’t doing their jobs, the brain recruits the big muscles to take on the task and they quickly become tired and overworked.

e 7 Most Common “Fixes”... at Don’t Work Long Term

1. Stretching: It helps for a little bit, but the pain will keep coming back because it doesn’t address the root cause of the pain. 2. Hot-packs or hot showers: ese feel good in the moment and help get blood- ow to the muscles, but are only temporary xes. 3. Massage: It felt good for a few days but then it came back. 4. Chiropractic care: It eased the pain a bit, but the nagging sensation is still there. 5. Painkillers: You went to the doctor’s o ce, and they gave you pain meds and told you to come back in 6 weeks if it didn’t work. 6. Physical erapy: You went to a physical therapist who put you on the same exercises everyone else with back pain gets…then they left you with an assistant who only half watched your technique.

Activities To Avoid

Here are 3 things that can make your back pain worse. Lollygagging: Believe it or not, your pace matters. When you’re browsing at the mall, you sway back and forth a little bit because you’re not really using your muscles. Have you noticed that the longer you casually browse, the more your back starts to hurt until you need to take a break? Crossing Your Legs: is is a biggie. When you cross your legs, it puts pressure on your spine, rotating or bending it to the side. Ignoring It: If this strategy hasn’t worked for you up until now, you’re not getting closer to a breakthrough. Trust me, there’s no prize for persistence in this category.

How to Fix Back Pain for the Long Term

ese days, Shelley is playing basketball with her boys again, exercising, and living her daily life without pain. After 20 years of chronic back pain, she was able to get back to the life she loved by correcting misalignment we found in her hips and re-teaching her muscles how to work (correctly) and strengthening them.

After hearing the game plan to get her back to her life, she said, “It sounded so simple and made so much sense.” She said, “It was such a relief to learn

that I didn’t have a lifelong condition that I just had to live with or attempt to x with surgery as I

had been told before!”

Shelley said she “was skeptical of physical therapy because of what I’d heard from others’ experiences, but I was ready to try anything. From my rst visit, I felt hopeful for the rst time in years that I could be active again and get over my chronic back trouble.”

Tips and Exercises to Crush Back Pain for Good

Our special back pain report is full of tips and exercises to ease your pain and change the way your brain works for the long term so you can get back to picking up your kids, playing your sports, or just tying your shoes. Get the report by calling or texting us at 480-482-0651 and asking for a copy, or emailing us at info@thedoctorsofpt.com and saying, “Send me a back pain report.”

Or, if you’d like to meet with one of our doctors one on one for a personalized diagnosis and roadmap to healing, ask us about our free discovery visits. Our doctors believe in teaching you about your body and nding an approach that works best for you.

To Apply For a Discovery Visit go to: www. thedoctorsofpt.com/discovery-session

Dr. Tom Padilla, Doctor of Physical erapy, author, and back pain expert, is the owner of e Doctors of Physical erapy in Scottsdale, Arizona and has helped thousands of people across the country get back to living the lives they love without pain.