Wednesday, November 27, 2013

Tips For Staying Healthy On The Go

The holidays are here!  Many of us will be travelling on the road visiting family and friends.  Maintaining a healthy routine can minimize the risk of illness and stress that often accompanies this time of year. 
Healthy Meals/Snacks:  This does not mean that you cannot have dressing and a roll with your turkey dinner.  However, it does mean that moderation is a friend not a foe.  Even though one bad meal is not terrible, multiple bad meals in a 4 day weekend can lead to the sick bed.  Dining while travelling is tough, but it is not impossible.  Start your meals with a side salad.  Make certain to order vegetables as a side dish (French fries or potato chips should not count).  Select fresh fruit or yogurt as your desert.  Preparing a travel package with nuts, fresh fruit, sliced celery and carrot sticks can be a nice, convenient snack on the road.  Plus it will be half the price of bags of chips for the entire family. Another thing to consider is many restaurants serve large portions.  First of all you may have no room to carry leftovers.  Secondly there is no real need to eat the entire portion by yourself.  Share with your spouse or children to half the calories and eliminate the temptation. 
Don’t forget fitness:  Hotel gym’s can be great and usually have very accessible hours.  A long walk around the hotel property or family’s neighborhood can be refreshing.  If weather is not permitting, there are many exercise videos online.  These workouts can be performed in a small space with no exercise equipment or you could pack your exercise bands.  Long drives can be terrible for muscle and joint causing aches and pains…so remember to stop and walk every 2-3 hours. 

Have a Happy Thanksgiving from GBC! 
Dr. Max Vige, D.C. 

Wednesday, November 20, 2013

What is 52,000,000?

What is 52,000,000?

How many Americans that have low bone density or osteoporosis, according to the number estimated on the National Osteoporosis Foundation website. 
Osteoporosis is a disease of the bone.  It happens when your body loses too much bone.  The resulting factor can be that the bones become weak and may break/fracture. 

Osteoporosis can be prevented.  Being aware of your current status is critical in the prevention process.  Screening should occur every 2 years. 

Risk Factors 
  • Female 
  • Menopausal 
  • Small frame 
  • Removal of ovary or menopause by age 45 
  • Prolonged hormonal imbalances 
  • Calcium & Vitamin D deficiencies 
  • Insufficient physical activity 
  • White or Asian ancestry 
  • Smoker 
  • Excess caffeine intake  
  • Excessive alcohol intake 
  • Regular use of certain meds 
  • History of eating disorder 

Physical recommendations 
  • Regular exercise program (20 minutes 3 times per week) 
  • Weight bearing activities 
  • Resistance exercises that increase muscle mass therefore strengthening the bone as well 
  • Outdoor activities (exposure to sunlight increases Vitamin D absorption) 

Decrease intake of: 
  • Sodas 
  • Processed meats 
  • Potato chips 
  • Crackers 
Increase intake of: 
  • Dairy 
  • Broccoli 
  • Kale 
  • Spinach 
Possible supplementation: 
  • Good quality calcium, vitamin D 

Talk to your doctor and see if you may be at risk or need to be screened. 

GBC Chiropractic - 281-337-7000 -