Cold Weather Tips

I know we live in Southeast Texas so we are not used to all of the cold we have had lately. Here are a few tips for staying warm during these cooler temperatures.

 1) Keep your head covered. The head has a large surface blood flow which causes you to loose heat quickly if it is not covered. You can lose up to 45% of body heat through your head and even more from an unprotected neck, wrists, and ankles. The areas mentioned have very little fat or insulation to keep them warm.

 2) Dress in layers. Several light layers are better than one equally thick layer because the light layers trap air between them, increasing the insulation. When you dress in layers you are also able to remove one if you warm up, giving you the ability to prevent overheating.

 3) Wear loose clothing. Tight clothing and footwear restricts circulation and increases the chances of cold injury.

 4) Finally, exercising not only keeps you healthy, it can keep you warm too!

 Have a great week and stay warm.

GBC Chiropractic - www.gatewaybaycolony.com - 281-337-7000

Erogonmics of a Cell Phone

From the ages of 8 to 80 it appears that most people have smartphones.  Cell phones come in handy for a quick internet search, directions through GPS, cameras, emails, and texts, but there overuse can lead to issues.  What issues you ask...

Issues You May Experience:
 - Possible headaches
 - Numbness/tingling in the hands/arms
 - Muscle tension in neck and shoulders
 - Thumb or wrist pain

To Avoid Issues Above Consider:
 - Using less keystrokes when messaging.  Remember more is not always better.
 - During the phone purchasing process, select one with a full keyboard.
 - Use a headset whenever possible to avoid stressful angles of he head and neck.
 - Consider doing your emails with a PC instead of phone...Ergonomically speaking.
 - Use voice commands and verbal texting when possible

This "Wellness Wednesday Tip" brought to you by your partners in health at GBC!

 GBC Chiropractic           www.gatewaybaycolony.com         281-337-7000

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. 

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. 

Screening 

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) 
  
  

Nutrition 

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 - www.gatewaybaycolony.com