AN ALL-STAR ALLIANCE FOR SUPERIOR CARE
MAXIMIZING STROKE RECOVERY
JOINT REPLACEMENT: WHY PT IS CRITICAL
EAT TO WIN Nutrition for Athletes
spring/summer 2025
4
3 BEAT THE HEAT WITH HEALTHY HYDRATION
Why your water bottle is your best friend.
4 AN ALL-STAR ALLIANCE McCullough-Hyde Memorial Hospital | TriHealth and Beacon Orthopaedics & Sports Medicine team up with Miami University Athletics.
8 JOINT VENTURE
You’ve had a joint replacement—now what? Physical therapy for the win!
10 MAXIMIZING STROKE RECOVERY
Why physical therapy is critical for patients who have had a stroke.
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12
12 EAT TO WIN
How to use food for optimal athletic performance and recovery.
14 THE SCOOP ON SALT AND HIGH BLOOD PRESSURE
Too much sodium can harm your health, but tasty alternatives abound.
BEAT THE HEAT WITH HEALTHY HYDRATION
WHY YOUR WATER BOTTLE IS YOUR BEST FRIEND
Staying hydrated is important all year, but especially in warmer weather. Keep your body working well with these simple tips.
Daily fluid requirements for generally healthy people
11.5
8 OZ. CUPS OF FLUID PER DAY (women)
15.5 8 OZ. CUPS OF FLUID PER DAY (men)
Signs of dehydration
Beyond water: ways to increase fluid intake
DECAF COFFEE OR TEA
SOUP SELTZER (FLAVOR IT YOURSELF WITH FRUIT)
HIGH-WATER-CONTENT FRUITS AND VEGGIES:
WATERMELON STRAWBERRIES ORANGES
PEACHES
• Thirst
• Dry lips and mouth
• Irritability
• Headache
• Dizziness
• Flushed skin
• Muscle cramps
• Constipation
ZUCCHINI
Caution: Caffeinated beverages and alcohol have a diuretic (creating more urine) effect, leading to hydration loss.
A quick hydration check
Check the color of your urine.
Pale yellow = adequate hydration
Dark yellow or amber = increase fluids
Refreshing berry slushie
Serves 4
Ingredients:
• 1 cup frozen strawberries
• 1 cup frozen blueberries
• 1 cup strawberry-flavored seltzer
• 1 tablespoon honey
Directions:
Combine all ingredients in a blender until smooth.
AN ALL-STAR ALLIANCE
M c CULLOUGH-HYDE MEMORIAL HOSPITAL | TRIHEALTH AND BEACON ORTHOPAEDICS & SPORTS MEDICINE ARE PARTNERING WITH MIAMI UNIVERSITY TO BRING BETTER HEALTH TO STUDENT ATHLETES AND THE OXFORD COMMUNITY.
THERE’S A NEW partnership in town, and it’s already creating a buzz on the Miami University campus and in the Oxford community at large—and for good reason. The 10-year partnership makes McCullough-Hyde Memorial Hospital | TriHealth, which already operates the university’s oncampus employee and student clinics, and Beacon Orthopaedics
& Sports Medicine the official sports medicine partners of Miami University Athletics, which serves more than 500 NCAA Division I student athletes across 19 varsity sports.
Timothy Kremchek, MD, a founding member o f Beacon Orthopaedics & Sports Medicine, one of the largest such practices in the region, says the partnership
is exciting for all involved. “We love taking care of athletes,” says Dr. Kremchek, who is fellowshiptrained in sports medicine and has been the team physician for the Cincinnati Reds for nearly 30 years.
“We’ve done it for many years at the highest level, and we’re good at it. Together with TriHealth, we are offering care that is comprehensive, hands-on and encompassing.”
A TEAM APPROACH
Dr. Kremchek is quick to point out that, though orthopedics is a large part of the care provided to student athletes under the new partnership, it is by no means the only type of healthcare provided— or needed. “Beacon’s expertise is in sports medicine and musculoskeletal care, but sports medicine is more than orthopedics,” he says. “You also need primary care, emergency care, surgical care, OB/GYN, physical therapy and rehabilitation—the whole gamut that a hospital system brings, and that’s where TriHealth comes in, with expertise in those and many other areas. We have a very symbiotic relationship. It’s a team approach.”
Lori Dunkelberger, PT, DPT, Supervisor, McCullough-Hyde Oxford Physical Therapy & Rehabilitation | TriHealth, couldn’t agree more. When it comes to physical therapy and rehab, TriHealth’s expertise is far-reaching and taps into numerous specialties, which means athletes and all patients receive multidisciplinary, collaborative care. “We have an incredible group of highly skilled clinicians in acute care, orthopedics, neurology, vestibular hand therapy and speech therapy,” she says.
Opposite page, front row (from left): Ella Knight, PT, DPT; Linda Curme, OTR/L, CHT; Jessica Brechin, MSPT; Amy Mcginnis, PTA
Back row (from left): Blake Niefield, PT, DPT; Jenell Princell, PT, DPT, OCS; Teresa Wolterman, PT, DPT, MTC; Kyle Biggs, PTA
SPECIALIZED OT FOR HANDS
TriHealth’s wide range of physical therapy and rehabilitation services are essential not only for treating sports injuries, but also for meeting the medical needs of the local community, from arthritis management to stroke recovery.
Linda Curme, OTR/L, CHT, is one example of the type of specialty care that TriHealth brings to the partnership. Curme is an occupational therapist and certified hand therapist who has nearly four decades of experience. With only about 6,000 certified hand therapists in the United States, having such a specialist as part of the TriHealth-BeaconMiami University care team is a major benefit to student athletes and other patients in the area.
“Hand therapists bridge the gap from medical management of upper-extremity conditions to successful recovery, allowing individuals to function normally in their daily lives,” says Curme. “We provide non-operative interventions, preventative care and postsurgical rehabilitation for a wide variety of upper-extremity disorders, from simple fingertip injuries to complex replanted extremities.”
Hand therapists employ a variety of techniques and tools, including activity and exercise programs, custom orthotic fabrication, management of pain and swelling and wound and scar care.
Most of the athletic injuries Curme sees are fractures and sprains of the fingers and wrists, as well as ligament injuries, all of which she treats. “Our partnership gives me the opportunity to work with Miami University varsity athletes and club athletes, as well as with a group of well-respected upper extremity surgeons associated with Beacon Orthopedics,” she says.
In addition to treating athletes with injuries, Curme works with people who have other challenges. “Patients with chronic conditions, including arthritis, or neurologic conditions, such as a stroke, can benefit from hand therapy through education on joint protection and energy conservation,” says Curme. “We can also provide recommendations for adaptive equipment or devices to improve function.”
WHAT IS SPORTS MEDICINE?
“Sports medicine is orthopedics on steroids,” says Timothy Kremchek, MD, an orthopedic surgeon and fellowship-trained sports medicine physician at Beacon Orthopaedics & Sports Medicine. “More than that, though, it is a mindset.”
Broadly speaking, sports medicine is a specialized field of medicine that focuses on the diagnosis, prevention and treatment of injuries and conditions related to sports, exercise and physical fitness. Sports medicine specialists emphasize early diagnosis and treatment of injuries. Quick intervention is key, which is why physicians are often on hand at games and athletic events. However, sports medicine goes beyond treatment of sports injuries.
Helping People Live the Lives They Want
“When people hear the term ‘sports medicine,’ they may think that it applies only to athletes, but that’s not the case,” says Dr. Kremchek. “It’s understanding the wants and needs of your patients. It’s not just caring for athletes playing football at Miami or playing baseball with the Reds. It’s taking care of Mary Smith who hurt her leg and wants to take a walk after dinner with her husband and can’t do it anymore. How do we help her do that? How do we get her out of the house and help her live the life she wants to live?”
Sports medicine is about helping patients be or stay mobile and active, in whatever form that takes for a particular individual. “Of course, some people are more active than others,” says Dr. Kremchek, “but the goal is to get patients back to an active lifestyle, whether that means gardening, bowling, playing badminton or pickleball—it doesn’t matter. Whatever it’s going to take to get people living life the way they want to live it, that’s what sports medicine is.”
Jessica Brechin, MSPT, a senior physical therapist at McCulloughHyde Oxford Physical Therapy and Rehabilitation who specializes in sports medicine, is equally excited about the new collaboration. “The best thing about this partnership has been the team approach to managing care,” says Brechin, who is involved in coordinating care for and treating Miami student athletes.
“Sadly, athletes get injured during play—it’s just a part of sports—but from the amazing certified athletic trainers and physicians at Miami to imaging and physical therapy through McCulloughHyde Memorial Hospital and referrals to specialists at Beacon Orthopaedics, we are providing a team approach to caring for these kids to get them back to action as quickly as possible.” In a t ypical day, Brechin treats from eight
to 12 patients and stays in constant communication with both physicians and Miami University’s athletic trainers about athletes’ progress with therapy.
In addition to the comprehensive care being offered to Miami University athletes, the partnership has benefits for all patients. “The general patient population seems to love having student athletes rehab next to them in the clinic,” says Brechin. “It brings a fun, energetic vibe to the clinic, and the student athletes earn some new fans in the community along the way!”
SPECIALIZED STAFF AND EQUIPMENT
To better serve student athletes and other patients, TriHealth is making some additions in the area of physical therapy. “We are in the process of hiring a couple of new clinicians with
sports medicine expertise, and we have enhanced the decor of the clinic with fun artwork of Miami athletes and the Cincinnati Reds,” says Brechin. “We have also added a couple of clinicians trained in dry needling, orthotic evaluation and manipulation.”
In addition, according to Dunkelberger, new equipment has been purchased with the support of the McCullough-Hyde Memorial Hospital Foundation. “We have been able to purchase a state-of-the-art anti-gravity treadmill, new recumbent and upright stationary bikes, a new elliptical machine, a new upper body ergometer, a squat rack, an Owens Recovery Blood Flow Restriction unit, and other equipment to provide cutting-edge care to the D1 athletes as well as all other patients who come to o ur clinic for care,” she says.
Among the benefits of the partnership for Miami University athletes is the presence of doctors on campus, at games and at practices. “Students need to see that doctors are engaged in who they are and what they’re doing,” says Dr. Kremchek.
“There is a comfort factor when they see you all the time and recognize you and know that you care. It’s about not just being there when they’re hurt, but watching them participate when they’re healthy, and getting them back on the field when they’ve recovered from an injury. The last thing a student athlete wants to think when they see a doctor at a game or on campus is, ‘ Oh no, something’s wrong.’ You want those students to see you all the time.”
Jennifer Beardslee, Miami University’s Assistant Athletic Director for Wellness Services, agrees that, in addition to having the TriHealth health center on campus, having Dr. Kremchek and other medical personnel at games and practices is important for the student body, the student athletes and the Miami University Wellness Services staff. “It’s great to work with one of the top orthopedic
surgeons regionally and nationally,” she says. “He and his staff are very committed to being present and have a top-notch understanding of what it takes to get athletes back on the field. Dr. Kremchek conducts clinics within our athletic training facilities, covers home and away competitions and is very supportive in seeing our athletes at a moment’s notice.”
Beardslee is confident that the university’s growing relationship with TriHealth and Beacon Orthopaedics & Sports Medicine will continue to improve and enhance healthcare services for student athletes, and says she’s already received positive feedback. “The athletes have been incredibly welcoming, as have the training staff and coaches,” says Dr. Kremchek. “When people see how well Miami’s athletes are taken care of, it will also be great for recruiting.”
JOINT VENTURE
WHEN IT COMES to knee, hip and shoulder replacements, orthopedic surgeon Craig Bierer, DO, who owns Independence Orthopedics in Oxford and is affiliated with TriHealth and McCullough-Hyde Memorial Hospital (MHMH), wants p atients to know that surgery is only part of the picture.
“After the surgery, physical therapy is absolutely crucial,”
YOU’VE HAD A JOINT REPLACEMENT—NOW WHAT? PHYSICAL THERAPY FOR THE WIN!
says Dr. Bierer. “I try to emphasize to my patients that, as surgeons, we’re not making them strong again, we’re not making them 20 again, we’re not fixing muscles and tendons. We’re just resurfacing the joint. The rest is up to the individual, and that’s why physical therapy is so important.”
Nobody knows that better than Jessica Brechin, MSPT, Senior Physical Therapist at McCulloughHyde Oxford Physical Therapy and Rehabilitation. “Physical therapy is critical in post-operative care of joint replacements,” she says. “Physical
therapists help patients manage pain, restore normal range of motion and develop strength around a new joint so that they can get back to normal activity quickly.”
DIFFERENT JOINTS, DIFFERENT GOALS
Many factors are considered when developing a physical therapy (PT) program for patients after a joint replacement. “Patients’ health status, safety and goals are the primary factors in determining which exercises to perform,” says Brechin. “We may
Craig Bierer, DO
have a patient who has some balance deficits, fear of falling or history of falls perform more non-weight-bearing exercises than standing. However, if a patient has the goal of returning to golf or pickleball, our exercise prescription will look very different.”
The goals of PT vary, based not just on the individual, but also on the joint that’s been replaced.
KNEE
“One of the main goals of PT following a total knee replacement is for the patient to regain full range of motion,” says Dr. Bierer. “Once they’ve regained their range of motion, they can work on regaining strength, and when they’ve regained strength, they can work on getting their gait back to normal. All of this can be accomplished with PT.”
Dr. Bierer notes that, after surgery, he may see a patient at 10 days postop and then not again for several weeks, while a physical therapist sees them regularly and often. “Therefore, I rely on the PTs to keep an eye on the patient’s incision, check for signs of blood clots, and stay on top of the patient in terms of home exercise and progress,” he says.
HIP
For patients who’ve had a hip replacement, the PT treatment plan, exercises and positions are determined in part by the type of approach the surgeon used in the procedure. “For instance,” says Dr. Bierer, “with an anterior approach, the restrictions would be external rotation of the leg and extension of
the hip. Most people who’ve had an anterior hip replacement have a hard time doing a straight leg lift, so we’d hold off on that for the first couple of weeks. With a posterior approach, it would be the exact opposite. I would put that in the PT prescription, but an experienced physical therapist, like the therapists at TriHealth, would know that.”
According to Dr. Bierer, unlike with a knee replacement, in which restoring range of motion is a top PT priority, after a hip replacement, restoring a person’s gait is key. “Typically, a person who’s had a hip replaced has limped for so long that it becomes learned,” he says. “PT plays a vital role in restoring a normal gait. It helps make the person cognizant of whatever deficits may be leading to that gait abnormality.”
SHOULDER
When it comes to shoulder replacements (arthroplasties), Dr. Bierer typically performs reverse shoulder arthroplasties, in which the ball and socket of the joint are replaced, but the implants are reversed from where the natural joint is located in the body. “After a reverse shoulder arthroplasty, the key things are range of motion and strengthening. Because this procedure does not rely on a rotator cuff, patients have to learn to use the surrounding musculature to function as the rotator cuff,” says Dr. Bierer.
THE ULTIMATE OBJECTIVE
Despite differences in PT regimens for different joint replacements and
approaches, there is one goal that all PT treatment plans have in common. “The ultimate goal is to get a patient back to independence at home as quickly as possible,” says Brechin.
PT after joint replacement surgery is very much a collaborative effort, with the surgeon prescribing the therapy and indicating any special instructions, the physical therapist creating the program and the patient participating actively in their own recovery.
HOMEWORK MATTERS
For patients who might not fully understand the benefits of PT, Dr. Bierer offers a word of caution. “While it’s true that you can’t rely s olely on your physical therapist, having a PT regimen and a regular schedule makes you do the exercises and keeps your recovery at the forefront of your mind,” he says. “This is important because the further away you get from going to PT, the less likely you are to do your home exercises. You have to do your homework.”
Brechin agrees. “If patients don’t follow their program of home exercises or outpatient PT, they often have a negative outcome,” she says.
“Joint stiffness, pain, weakness and decreased endurance for functional activities are some things that can happen if a program isn’t completed.”
Dr. Bierer says there’s no situation in which he would not recommend PT after a joint replacement. “I have 100 percent confidence in TriHealth Physical Therapy,” he says. “They always do an excellent job, they’ve never let me down, and patients are always happy.”
MAXIMIZING STROKE RECOVERY
WHY PHYSICAL THERAPY IS CRITICAL FOR PATIENTS WHO HAVE HAD A STROKE
EVERY YEAR, close to 800,000 people in the United States have a stroke, which happens when blood flow to the brain is blocked or interrupted. According to the American Stroke Association, stroke is the fifth leading cause of death and a leading cause of disability for Americans. Fortunately, prompt medical treatment when a stroke occurs
followed by a commitment to physical therapy (PT) afterward can help minimize l ong-term issues.
There are two main types of strokes. Approximately 87 percent of strokes are ischemic strokes, which happen when a clot in a blood vessel obstructs blood flow to the brain. A hemorrhagic stroke, most commonly caused by uncontrolled high blood pressure, happens when a weakened blood vessel ruptures and prevents blood flow to the brain. Whatever the type or cause, a stroke is a medical emergency that requires immediate attention.
ACT FAST: Watch for These Signs of Stroke
When it comes to getting treatment for a stroke, every minute counts, so it’s important to recognize these warning signs and act “FAST”:
F—Face drooping
A—Arm weakness
S—Speech difficulty
T—Time to call 911
Kylene Spalding, PT, MSPT
THE IMPACT OF STROKE
The effects of a stroke can be lifealtering and sometimes devastating. These effects include balance problems, loss of muscle control and/ or coordination, difficulty speaking or understanding words, paralysis or weakness on one side of the body, slurred speech, difficulty swallowing and more.
Fortunately, many effects of stroke can be improved with PT. According to Kylene Spalding, PT, MSPT, Manager of Rehab Services for McCulloughHyde Oxford Physical Therapy & Rehabilitation, PT is usually started in the hospital as soon as a stroke patient is medically stable.
“Recovery depends on several factors, including the size and location of the stroke in the brain, the extent of brain damage at the time of the s troke, how quickly medical care was received, the time elapsed since the stroke occurred and the patient’s preexisting health conditions,” says Spalding.
A HEALING PARTNERSHIP
Once the patient’s physician orders PT, the physical therapist will assess his or her specific impairments and functional limitations post-stroke, designing interventions tailored to those needs with the goal of maximizing the patient’s quality of life. The physical therapist will work closely with the patient’s physician and healthcare team to ensure coordinated, holistic care.
“In the hospital setting, the physical therapist makes recommendations to the physician and care coordinator regarding the patient’s discharge plans, necessary equipment and future therapy needs,” says Spalding. “The therapist also keeps the physician and nursing team informed on the patient’s progress, focusing on mobility, daily activity performance and the level of assistance required.” Often, physical therapists work alongside speech and occupational therapists to ensure comprehensive, multidisciplinary rehabilitation.
Since PT treatment plans are
7 WAYS PT CAN HELP AFTER A STROKE
Though the specific goals of physical therapy (PT) after a stroke vary from person to person, the primary objectives are to help patients regain functional mobility, achieve independence, and enhance their overall quality of life by addressing issues related to movement, strength, balance, coordination and other impairments.
Kylene Spalding, PT, MSPT, Manager of Rehab Services for McCulloughHyde Oxford Physical Therapy & Rehabilitation, outlines seven ways PT can help patients recover after a stroke.
1. Improve strength, coordination and balance. “Through targeted exercises and activities, PT works to address weakness, poor coordination and balance challenges that often arise after a stroke.”
2. Prevent/reduce complications. “PT helps prevent or mitigate common post-stroke complications, such as pain, muscle stiffness, spasticity and the risk of falls.”
3. Stimulate brain recovery. “Engaging the brain in new movement patterns, PT promotes neuroplasticity—the brain’s ability to reorganize and form new connections—thereby stimulating recovery.”
4. Relearn movements and activities. “PT aids patients in relearning movements and activities they may have lost or struggled with after a stroke, enabling them to regain lost skills.”
5. Regain functional mobility and independence. “PT helps stroke patients relearn essential movements and activities of daily living—such as walking, dressing, bathing and eating—to promote independence and improve their ability to perform these tasks on their own.”
6. Return to home, community, school and work. “PT plays a pivotal role in helping individuals reintegrate into their homes, communities, schools and workplaces by improving their capacity to manage daily tasks and participate in social and professional activities.”
7. Reduce disability and enhance quality of life. “By focusing on impairments and promoting functional recovery, PT can help reduce disability and significantly improve a patient’s overall quality of life.”
individualized, there are no specific protocols for stroke, according to Spalding. However, common PT interventions for stroke recovery include:
• Task-oriented and functional training
• Strength training
• Range-of-motion exercises
• Walking and balance training
• Constraint-induced movement therapy
• Functional electrical stimulation
• Motor imagery and mental practice
• Positioning techniques
• Biofeedback
Once a patient is discharged
from the hospital, outpatient PT can continue. “Patients typically attend t wo or three PT sessions per week to continue their recovery,” says Spalding.
“If you think you are having symptoms of a stroke, or are with someone who is, seek emergency medical help right away,” says Spalding. “Getting diagnosed and treated early is linked to better outcomes for people who experience a stroke. McCullough-Hyde Memorial Hospital is Joint Commission Certified as Acute Stroke Ready, so we are here to help anyone with a stroke or suspected stroke!”
EAT TO WIN
HOW TO USE FOOD FOR OPTIMAL ATHLETIC PERFORMANCE AND RECOVERY
EVERYONE NEEDS good nutrition to be healthy. But for athletes, getting the right nutrients at the right time is crucial, not just for health, but for achieving peak performance and for post-exercise recovery.
Whether you’re a college athlete or a fitness enthusiast, your body needs the right combination of macronutrients (proteins, carbohydrates and fats) and micronutrients (vitamins and minerals), as well as fluids and electrolytes, to function at its best.
MACRONUTRIENTS
Proteins
Athletes need protein to grow, strengthen and repair muscles and
to sustain energy. The best sources of protein are natural, whole foods, as they contain other nutrients like fiber, healthy fats and antioxidants. In general, athletes should get 20 to 25 percent of their calories from protein. Healthy proteins come from both plant and animal sources. Healthy animal sources of complete proteins include:
• Chicken breast: A 3.5-ounce serving contains about 31 grams of protein.
• Eggs: One large egg contains 6 grams of protein along with other muscle-friendly nutrients, such as vitamins D and B.
• Salmon: A 3.5-ounce serving contains 25 grams of protein, as well as inflammation-reducing, heart-
healthy omega-3 fatty acids.
• Tuna: A 3.5-ounce serving of tuna (packed in water) contains about 29 grams of protein as well as omega-3 fatty acids and B vitamins.
• Greek yogurt: A 5.3-ounce container of plain, low-fat Greek yogurt contains about 12 ounces of protein. Calcium and probiotics are added benefits.
Healthy plant-based protein sources include:
• Lentils: A half-cup includes about 9 grams of protein, as well as fiber, iron and folate.
• Quinoa: A complete protein source, meaning it contains all nine essential amino acids, a half cup contains 4 grams of protein, as well as magnesium and other musclefriendly minerals.
• Tofu: Another complete protein source, a half-cup serving of tofu contains about 21.8 grams of protein.
• Chia seeds: Chia seeds, which have 4.7 grams of protein per ounce, are also packed with micronutrients and contain all nine essential amino acids. They’re a great addition to yogurt, smoothies, oatmeal, salads and other foods.
• Chickpeas: A half cup of this legume contains about 8 grams of protein. Chickpeas are also rich in fiber. They’re tasty on their own, in salads and soups, or made into hummus.
Carbohydrates
Carbohydrates are an important source of energy. Most athletes require 40 to 60 percent of their calories from carbohydrates.
• Simple carbohydrates: These include fruits, such as bananas, grapes and pineapples; granola bars; honey; and sports drinks.
• Complex carbohydrates: T hese include whole grains, such as brown rice, oats and quinoa; vegetables, such as sweet potatoes, carrots
BANANA-PB PROTEIN SHAKE
This delicious and versatile shake is packed with nutrients and can help fuel your workout or help repair your muscles afterward. In addition to the tastebud-tantalizing combo of sweetness and saltiness, the banana and peanut butter combo contains about 89 milligrams of magnesium for fluid balance and 610 grams of potassium, an electrolyte that can help prevent muscle cramping. Almond milk or low-fat dairy milk adds calcium and vitamin D.
and broccoli; and legumes, such as lentils, chickpeas and beans.
Fats
Fats are important for energy production and are an especially great fuel source for endurance athletes. They also are needed to produce hormones that are essential to muscle growth and repair. Athletes should get 20 to 30 percent of their calories from healthy fats.
• Monounsaturated fats—like those found in olive oil, avocados, nuts and seeds reduce inflammation, are great for heart health and cholesterol, and can boost endurance and performance.
• Polyunsaturated fats—like those found in fatty fish, walnuts and chia seeds—are packed with omega-3s and omega-6s, reduce inflammation and help hasten recovery.
• Saturated fats—found in lean meats and dairy products—can be a concentrated energy source but should be consumed in moderation.
Ingredients:
1 medium ripe banana
1 cup almond milk (or low-fat dairy milk)
2 tablespoon peanut butter
Ice cubes
1 teaspoon chia seeds (if desired)
Directions: Put banana, milk, peanut butter and ice cubes into a blender and blend to desired smoothness. For a thicker shake and added protein, fiber and omega-3s, add chia seeds before blending (they take on a gel-like consistency when added to liquid).
Pour into a frosted glass and enjoy!
• Trans fats: These are unhealthy and should be avoided.
MICRONUTRIENTS
Among the most important micronutrients for athletes are vitamins D, B12 and E, as well as the minerals iron, zinc, magnesium, potassium and calcium.
ELECTROLYTES
Electrolytes include salt and other minerals, such as potassium, phosphate, magnesium and calcium, and can prevent muscle cramps and lightheadedness. N atural food sources include fruits, leafy vegetables, fatty fish, nuts and seeds and low-fat dairy. Be careful with sports drinks that contain sugar and caffeine.
FLUIDS
Proper hydration is essential during sports, as dehydration can cause headaches, cramps and even heat stroke. Drink water before, during and after exercise.
TOO MUCH SODIUM CAN HARM YOUR HEALTH, BUT TASTY ALTERNATIVES ABOUND.
THE SCOOP ON SALT AND HIGH BLOOD PRESSURE
CHEFS USE salt liberally to make food tastier, and there’s hardly a table around that doesn’t have a saltshaker on it. We sprinkle salt on everything from eggs to french fries and also get plenty of it “hidden” in processed foods.
Salt (also known by its chemical name, sodium chloride) helps to regulate fluid levels in the body, so
the body does need a small amount to function properly. Most Americans consume excessive amounts, however, which can damage blood vessels and lead to high blood pressure, stroke and more.
In fact, more than 90% of Americans consume far more salt th an the 2,300 milligrams (mg) a day recommended by the 2020-2025
Dietary Guidelines for Americans. It’s estimated that most people are taking in about 3,400 mg a day, and some as much as 5,000 mg.
For people who already have high blood pressure, experts suggest keeping salt intake even lower—below 1,500 mg a day.
When someone eats a very salty meal, their blood pressure might show a rise right afterward. However, it’s consistently consuming too much salt that causes health problems.
Even young and healthy people need to be aware of maintaining their salt intake at a healthy level because excessive salt intake early in life can affect future health. It also builds an unhealthy habit that becomes more difficult to break as time goes on.
5 WAYS TO CUT BACK
The good news is that reducing sodium intake can lower blood pressure within weeks. But you can’t avoid salt unless you know where it’s found, and almost three-quarters of the sodium people consume is found in packaged, prepared and restaurant foods. (See “Where Salt Hides,” at right.)
• Minimize packaged and processed foods. If convenience drives you to processed food, carefully read the labels—which may refer to “salt” on the front of the package and “sodium” on the nutrition chart—to choose foods lower in sodium and learn what a single serving size is. When you do buy packaged foods, look for those labeled “low sodium.”
• Cook most meals at home. When y ou cook from scratch—using fresh fruits, vegetables, meat or fish—the salt content of the food depends not on what a manufacturer decides, but on how much salt you add to it while you’re cooking or when you’re eating.
• Get enough potassium. This mineral, found in many fruits, vegetables, fat-free and low-fat dairy
HOW TOO MUCH SALT AFFECTS THE CARDIOVASCULAR SYSTEM
• As sodium accumulates, the body holds on to water.
• Increased fluid leads to a greater blood volume, which leads to more work for the heart and more pressure on blood vessels.
• Over time, blood vessels become stiff or damaged, potentially leading to high blood pressure, heart attack, stroke or heart failure.
products and fish, helps counteract the effects of sodium. The more potassium you eat, the more sodium you excrete in your urine. Most women should get 2,600 mg of potassium a day and men 3,400 mg a day. A medium-sized banana, for example, has 420 mg of potassium, and a cup of mashed sweet potatoes has 475 mg. Note: Some people, i ncluding those with kidney disease and those on certain medications, need to restrict their potassium intake. Always check with your doctor before changing your diet or taking any supplements.
• Reach for garnishes. Instead of adding salt to flavor to dishes, elevate your meals with other flavors, such as lemon and lime juice, fresh herbs like cilantro, basil, thyme and rosemary, and salt-free seasoning blends.
• Opt for aromatic vegetables. Make a dish more interesting for your tastebuds by adding flavorful vegetables, such as onions, garlic, leeks and peppers.
WHERE SALT HIDES
Salt is in many more foods than most people realize. The recommended daily amount, 2,300 milligrams, is equal to only about 1 teaspoon.
Check labels where possible and be cautious about the amount of salt in the following items:
• Canned, frozen or packaged food items (soups, frozen dinners, flavored rice and pasta, canned vegetables, baked beans)
• Pickled foods
• Deli meat, cold cuts
• Shellfish, smoked fish
• Sandwiches
• Sausage, bacon, hot dogs, ham, dried meats (jerky)
• Pizza
• Cheeses
• Condiments, sauces, dressings
• Breads, tortillas, bagels, biscuits
• Cereals
• Soda
• Chips, pretzels, flavored nuts, popcorn
• Ice cream
• Pudding
• Vegetable juices
• Casseroles made with canned soup, jarred sauces and other packaged ingredients
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For more than 65 years, McCullough-Hyde Memorial Hospital has been committed to delivering comprehensive health care to Oxford and the surrounding areas. Being part of the TriHealth family has strengthened our commitment to you. Together we can help those we serve.
Be seen. Be heard. Be healed.SM 513 523 2111 | TriHealth.com/MHMH 110 N. Poplar Street, Oxford, OH 45056
The full spectrum of TriHealth care is available to you right here in Oxford. - 24-hour ER - Surgery - Wound Care - Inpatient Care/ICU - Nephrology - Infusion Therapy - Cancer Institute - Heart Institute - Pain Management - Labor & Delivery - Cardiology - Pulmonology - Surgical Institute - Physical Therapy - Mammography - Gastroenterology
- Laboratory Services - Gynecology
- Sleep Center
- Priority Care - Dermatology - Rheumatology
- Pediatrics - Imaging