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National Public Health Week- 5 Tips For a Better You

It’s National Public Health Week, which means the American Public Health Association wants to bring together communities across the United States to observe and recognize the importance of public health and highlight important issues that can help improve our nation. Join the APHA and AOC this week as we raise awareness about public health.

Here are 5 tips for a better you this week:

Physical activity and exercise can have long-term health benefits. Exercising regularly can improve your overall well-being and reduce your risk for several diseases such as diabetes. Take time this week to get up and move around, go take the pup for a walk or a short jog, whatever you decide, make time to exercise.

Good nutrition is a vital part to leading a healthy lifestyle. Combined with regular exercise, your diet can help you maintain a healthy weight, reduce your risk of diseases and improve your overall health. Try adding more fruits and vegetables with every meal this week; you will be surprised how well you’ll feel.

Stress can have many negative effects on your health such as placing you at a higher risk for illnesses (the flu or cold), disrupting your body’s natural digestive process and even causing anxiety. Reducing stress can lead to an improvement in your mood, productivity and health. Take time for yourself this week, enjoy something relaxing like getting a pedicure or playing a round of golf.

Need motivation to exercise or eat healthier? Get a friend or family member to help you. When we work together, we can accomplish far more things. Include someone in your routine this week.

The city of Mobile is full of fun and healthy events in the spring. Take advantage of the many opportunities to participate in local 5K runs or walks. Here is a list of upcoming events: www.downtownmobile.org/events-calendar.php

If you need help in a specific area or want an expert opinion, give us a call at Alabama Orthopaedic Clinic, 251-410-3600, or visit us at www.alortho.com.

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Try Yoga for Back Pain Relief

Try Yoga for Back Pain Relief

Try Yoga for Back Pain Relief

Do you have an achy breaky back? Improve your spine health and try yoga! Yoga has been shown to improve chronic back pain and occasional soreness. According to Everyday Health Fitness expert, Jennifer Bayliss, engaging in certain yoga positions can lengthen the spine, stretch and strengthen muscles in the spine and help realign the back to proper alignment.

You don’t have to be super fit to participate in yoga; this ancient practice is for anyone of all shapes and sizes. Yoga promotes a healthy lifestyle, so before you shrug it off, here are five Yoga positions you can try to improve your back health:

downward facing dog

Downward-Facing Dog: This classic pose targets the large muscles in you lower back that help you stand and lift objects. Start by placing your hands and knees on the floor. Then pressing back, raise your knees from the floor and lift your tailbone upward. Hold this position for about 5 to 10 breaths then repeat as desired.

Child Pose

Child’s pose: This de-stressor pose is a great stretch for elongating the spine. Start on all fours; stretch your arms out in front of you, the sit back on your gluten making sure you come to rest just above your heels. Hold this position for 5 to 10 breaths and repeat as many times as desired.

Triangle Pose

Triangle pose: This pose is great for strengthening the muscles in the spine and legs. Start this pose by standing straight with your feet together. Then take your left foot and lunge it back about three feet; make sure to point your left foot is at a 45 degree angle. Next, turn your chest to the side, touch the ground with your right arm and stretch your left arm to the sky. Make sure you keep your feet straight. Hold the position for 5 breaths then alternate sides and repeat the steps.

Upward Facing Bend

Upward Forward Bend: This pose is great for releasing tension in the shoulders while stretching the spine. Start this pose by standing straight, shoulder width apart. Keep your knees loose, hinge at your waist and bend forward reaching for the floor. *It is important to remember that you don’t have to touch the floor, stop wherever you can reach. Hold the position for 5 breaths then repeat the steps.

Upward Facing Dog

Upward-Facing Dog: This pose will engage your spine as well as open your chest. Start this pose by laying flat on the floor with your palms facedown near your ribs. Then with legs together, press the tops of your feet unto the floor and use the strength of your back to lift your chest upward. Hold for 5 to 10 breaths then repeat.

Now you know the poses and the steps, go improve your back! If you suffer from serious back pain and would like to speak with a physician about options, please make an appointment.

* Do not try these poses by yourself; get a partner to assist you.
*If you suffer from severe back pain, trying yoga is not recommend.

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Avoid the Pain on Vacation

6 Ways to Avoid Pain on Vacation

Avoid the Pain on Vacation

You have been counting down the seconds to your vacation. Got your suitcase packed. Hotel is booked, everything seems ready but what about the journey? Have you made plans for how to prevent aches and pains that come along with prolonged sitting?  Whether you’re flying or driving, sitting for hours in a confined space can be uncomfortable. Before you jump in the car or board your flight, keep these tips in mind.

Auto Travel 

1. Avoid leg numbness:

Avoid Leg numbness

After sitting for a long period of time, blood begins to pool in our legs and ankles. Prevent this by doing what are called “ankle pumps.” Just like pressing a gas pedal, ankle pumps move the feet in an up and down motion, which can help blood circulate from your legs back to your heart. This is a great exercise to help prevent swelling in feet.

 2. Take advantage of rest stops: 

Rest Stops

When you’re traveling take every opportunity to stretch your legs. Allowing you body to stretch will promote good circulation after an extended period of sitting.

 3. Posture Matters:

Posture Matters

Good posture is an overstated tip, but the truth is maintaining good posture, while traveling, can help prevent back pain. Use a lumbar pillow while you’re driving to prevent lower back pain.

 

Air travel

 4. Be Comfortable:

Be Comfortable

Dress comfortable for your travels, seating is usually snug so you’re going to want to make yourself as cozy as possible. Tip: Wear socks with plastic treads on the bottom, they provide traction and double as slippers.

 5. Be kind to your back:

Be Kind to your back

Bring a neck pillow. As much as it pains you to lug it around the airport, you will not be sorry you brought it with you. Make sure you maintain good posture as well, it will help alleviate lower back pain.

 6. Keep Moving:

Keep Moving

Force yourself to get up and move around the cabin, Deep Vein Thrombosis (blood clot) is a serious health threat for those on long flights. Take every advantage to keep the blood circulating from your feet back to your heart. If you have a layover, don’t sit, walk around the airport until time to board.

Be proactive while you’re traveling to keep those nagging pains at bay.

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Healthier Eating

5 Tips for Eating Healthier

Healthier Eating

It seems like people are dieting more than ever these days. What many of them do not realize is eating healthy doesn’t mean sticking to strict dietary limitations or depriving themselves of the foods they love.  Eating healthy means eating a well balanced diet that can provide your body with the proper nutrition. With so many fad diets out there, it can be difficult to determine what a healthy diet consists of, that’s where we come in.  Here are 5 simple changes you can make on your journey to eating healthier:

 1. Start Slow:

Start Slow

Eating healthy doesn’t happen overnight. If you change your diet all at once, it can lead to cheating or giving up on your new eating plan. Look at changing your eating habits as a gradual process, after a while, you will have developed better eating habits. It is important to remember that you don’t have to completely eliminate the foods you enjoy; the goal is to gradually become healthier.

 2. Everything in Moderation:

Everything in Moderation

Stop over concerning yourself with counting calories and measuring portion sizes. Think of eating healthier in terms of moderation. What do we mean by moderation? Moderation simply means eating as much food as your body needs. The goal of moderation is to think in smaller portions, when you’re home, try using smaller plates to help you eat less. If you find at the end of meals you’re still hungry, try adding more leafy greens and fruits.  It’s important to remember, after a meal, you should feel full not stuffed.

 3. Pile on the Fruits and Veggies:

Veggies

The foundation of a healthy diet is fruits and vegetables. They are nutrient dense and naturally low in calories, which means they contain vitamins, minerals and antioxidants our bodies need. Unfortunately, people don’t eat the daily-recommended intake of fruits and vegetables (5-servings). You should try to eat fruits and vegetables with every meal. Try adding berries to your breakfast, snacking on vegetables at work, and swapping sweet deserts for fresh fruits.

 4. Switch to whole grain:

Switch to Whole Grain

Switching to 100% whole grain foods can improve your energy levels. Whole grains are found to be rich in phytochemicals, which can help reduce the risk of certain types of heart disease, cancer and diabetes. Add whole wheat, millet, quinoa and barley to your diet and avoid refined foods such as breads, pastas and cereals that aren’t made with whole grains. An important thing to note is to know the difference between good and bad carbohydrates:

  • Good carbs include whole grains, beans, fruits and vegetables.
  • Bad carbs include white flour, refined sugar, and white rice that have all been stripped of their natural bran, fiber, and nutrients

5. Limit Sugar intake:

Limit Sugar Intake

Many adults are not aware of the amount of sugar they take in on a daily basis. Sugar produces energy ups and downs that can lead to weight and health problems. The solution to this problem is simple, cut back on the desserts and sodas you consume. When you’re in the grocery store be mindful of hidden sugars in pasta sauces, canned soup and breads. Eat more naturally sweet foods to curb your sweet tooth.

Remember eating healthy means you should eat a well balanced diet. Now you can feel confident that getting healthier doesn’t have to be such a battle.

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Texting Can Be a Real Pain in the Neck

We wake up, text. Go to work, text. Eat lunch, text. Walk, text. Go to bed, text.

What we don’t realize is our texting posture is becoming a real pain in the neck. Every day we all take part in this same epidemic called “texting posture.” We walk around in our hunchback position trying to stay connected through communicating, updating, and browsing. By constantly looking down at our phones, we are applying unnecessary stress on our cervical spine, which in turn can be the cause of our nagging neck pain.

On average, a human head, in a neutral position, weighs between ten and twelve pounds. Now tilt the head forward and you are exerting a pressure of up to sixty pounds. According to Dr. Ken Hansraj, a spinal and orthopedic surgeon in Poughkeepsie, New York, our texting posture can lead to early wear and tear of the neck muscles and cervical spine, which can ultimately end in surgery.

This is not to say that technology is bad, but lets try and use our smartphones smarter. Here are some helpful tips to avoid texting posture and that nagging neck pain.

1. Our eyes have a range of motion:


You don’t have to bring your device up to eye level to avoid texting posture. Our eyes have a range of motion, which means you can look down at your phone without tilting your head.

2. Stretch and stay limber:

Keep the joints in your neck limber. If you feel your neck getting stiff, try these easy exercises: turn your head left to right several times, then try lifting your shoulder to your ears.

3. Posture matters:


Maintain a proper posture. Try standing in a doorway and extend your arms while pushing your chest forward. This will help strengthen your spine.

4. Stay hydrated:


The discs in your neck are primarily made up of water. So sip on water throughout the day to keep the discs in your spine pliable and healthy.

5. Sleep on your back:


This sleep position is the best because it lets your entire spine rest comfortably.

6. Get plenty of rest:


Your neck works hard to support your heavy head, so give it a break. Napping during the day or taking a break can truly help your neck health.

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Workout at Work

It seems like everyone is working longer hours these days and using the “I don’t have time to work out” excuse more than ever. If only there was a way you could work out at work… You can! There are several easy exercises you can do at your desk such as stretching, muscle-strengthening and even aerobics. No, you won’t become an Olympian, but any amount of exercise is beneficial to your health.

Here are ten easy exercises you can do at your desk:

1. Stairway to success:

Did you know Cary Grant stayed fit by taking the stairs? You can trade those cheeky elevator tunes for elevating your heart rate. As you walk up and down the stairs, accelerate your pace by taking two steps at a time for a real leg burn.

2. The Leg Raiser:

You can do this simple exercise while seated. Start by straightening both legs and hold this position for five seconds. Then lower your legs back down without touching letting your feet touch the floor. Repeat for 10 reps. If this isn’t enough, try placing your purse or brief case on top of your legs for added weight.

3.  New age curl:

Water bottle curls. You heard us, workout your biceps with a water bottle. This exercise can be done standing or sitting. Start by taking the stapler in one hand with palms facing upwards. Just like a normal dumbbell bicep curl, start at the thighs then bend the elbow and curl your arm up to your chest. Repeat for 12 reps, then alternate arms.

4.  The Seat Shimmy:

Love to twirl in your swivel chair? Use it to your advantage with this oblique abs fix. Sitting upright with your feet hovering over the floor, hold the edge of your desk. Next, use your core to swivel the chair from side to side. Swing back and forth for 20 rounds.

5.  The Polished Posture:

Momma was right, perfect posture is a must for back health. Adjust your chair height to insure that your feet, hips and arms are at a 90-degree angle to the floor. Don’t slouch. Engage your core to keep you sitting upright

6.  The Samurai:

Stand and clasp your hands together, resting them on the right shoulder as if holding a sword. Lightly swing the imaginary “sword” by straightening the elbows and moving the hands toward the left thigh. Next, bring the clasped hands to the left shoulder followed by a swing to right thigh. Repeat 10 times on each side, or until you feel like a real office ninja.

7.  The Jersey Shore:

Turns out the Jersey Shore cast taught us one good thing, fist pumping. Start by balling you hand into a fist. Then raise your fist in the air and begin to pump your arm over your head for 30 seconds. Repeat for 5 reps, then alternate arms.

8.  Twist and Shout:

Queue the music, sit up straight in your chair and place your right arm behind your right hip. Twist to the right and hold (shouting is optional). Then alternate sides.

9.  The Tapper:

No you don’t need any dancing skills for this exercise, all you have to do is speedily tap your toes on the floor under your desk.

10. The Web Slinger:

Is your spidey sense tingling or could it just be carpal tunnel? All you have to do for this exercise is tense and relax the muscles in your hands to form the iconic Spiderman bending your hand up and down. Another hand stretch technique is to make a fist, spread your fingers and bend your fingers.

Now stop reading this blog and get to exercising more than your brain!

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Chic Shoes Could Be Hurting You: AOC Explores How Different Shoes Relate To Leg Injuries

Ladies your shoes are cute, but are they really worth the achy feet? Our shoes reflect our personal style, but more often than not, they aren’t good for your feet, legs and back. While shoes may show off your unique style, they can be the root cause of common discomfort in your feet, legs and back. Here are three types of shoes that could be causing you pain.

1. High Heels:

Ladies we know you love your pumps and how they make you feel, but the reality is that high heels have been found to have lasting negative effects on your feet and legs. Your favorite stilettos can cause shin splints, hair-line fractures, and even a sprained ankle. There are safer alternatives such as wearing lower 3/4 chunky heel or wearing a commuter shoe (a pair of sneakers or tennis shoes).

2. Flip Flops:

Flip flops are the go to shoe for comfort seekers but the truth is wearing flip flops can tear and inflame the plantar fascia, which is an important tissue that runs along the bottom of your foot. If you just have to wear flip flops, buy a pair that are fitted and provide ample arch support to contour to the shape of your foot.

3. Flat shoes:

We all want to embody the effortless style of Audrey Hepburn’s ballet flats, but like high heels, flats can have negative effects on your feet. Flats are like their description; they have no arch support and have less cushioning than normal shoes. Wearing flats often can lead to the ligaments and tendons in your feet to overstretch and collapse, which is the cause of your achy feet.

The next time you buy shoes, keep this in mind: always buy shoes that provide ample support. You don’t have to substitute style, you can take simple steps like buying insoles for your flats and heels to give you the support those shoes lack.

A Fall Fitness Routine Can Help with the Holidays

Once again, the holiday season is fast approaching. While many of us look forward to the fun family get-togethers, some of us are not looking forward to packing on the pounds or the maintenance and busyness that comes along with holiday decorating, house cleaning, meal preparation and shopping. The list can go on and on.

How can you protect yourself against all that the holidays bring? Start a fall fitness program to get yourself in the habit of being healthy before the whirlwind of it all begins! Here are 5 workout tips to not only help you prevent weight gain, but also protect your body from possible injury.

Lunges

Jump Rope

 Running

Crunches

Cycling

These are some great tips for protecting your body from holiday damages. As for protecting you against family members who might outstay their welcome, well that’s a whole other blog. Make a plan for yourself to get fit and stay fit this year and you can have a positive outlook on the upcoming months. The New Year will be here before you know it!

If you need help in a specific area or want an expert opinion, give us a call at Alabama Orthopaedic Clinic, 251-410-3600, or visit us at www.alortho.com.

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Dr. M. Preston Daugherty, Jr. to Retire from Alabama Orthopaedic Clinic

After 42 years of compassionately serving the Mobile community as an orthopaedic surgeon, Dr. M. Preston Daugherty, Jr. has announced he will retire from active practice with Alabama Orthopaedic Clinic (AOC) on November 3, 2014.

A graduate of the Medical College of Alabama, Dr. Daugherty completed his orthopaedic residency at University of Alabama Hospital and Clinics in Birmingham, Alabama. Upon completion of his residency in 1972, Dr. Daugherty began practicing orthopaedics in Mobile with Earl, King, Semon & Daugherty. He later moved to Old Shell Orthopaedics, which in 2003 merged with Alabama Orthopaedic Clinics.

Patient interaction and care has always been fundamental to Dr. Daugherty’s practice and his decision to practice medicine. Dr. Daugherty chose to pursue orthopaedics because he wanted to treat patients of all ages. When asked what he will miss most about practicing medicine, Dr. Daugherty is quick to respond “the patients”. And after 42 years of service in the Mobile area, when asked what treasured memories he will take with him into retirement, Dr. Daugherty reflects fondly on having had the privilege of treating the grandchildren of some of his early patients.

Upon retirement, Dr. Daugherty is looking forward to, first and foremost, some rest and relaxation with his wife of 51 years, two daughters, two granddaughters, and his dog Andy. He also looks forward to traveling throughout the United States, possibly by train. Although he is not yet sure where his travels will take him, he is excited by and open to the adventure of the unknown.

Alabama Orthopaedic Clinic physicians and staff acknowledge Dr. Daugherty for his many years of dedicated service and wish him the best of luck in all future endeavors. He has been an essential partner to the practice and his presence will be sorely missed.

After Dr. Daugherty’s retirement, AOC will continue to serve his patients with uninterrupted care. Our appointment schedulers will work one-on-one with existing patients to make sure they are appropriately reassigned to one of our 21 remaining physicians. We will be happy to accommodate all patient needs as best as we can in this process. If you are a patient of Dr. Daugherty’s and have any concerns regarding your physician reassignment, please feel free to call (251) 410-3600 to speak with one of our appointment schedulers.

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Preventing Bone Fractures: 5 Good Tips To Keep You Safe

Preventing Bone Fractures: 5 Good Tips to Keep You Safe

Many of us have fallen and broken a bone at some point or another in our lives, or we know someone that has. So we’re all well aware of just how easy it is to fracture a bone. Accidents happen all of the time and when these accidents result in a bone fracture, the road to recovery can be a long one. A visit to an orthopaedic doctor and possibly even surgery may be required. Not to mention, these injuries often require additional treatment after cast removal, such as physical therapy.

It goes without saying, bone fracture prevention is important for many reasons regardless of a person’s age. However, as a person ages, bone fractures become more serious situations and are also more likely to happen. For example, hip fracture rates increase exponentially with age and a hip fracture can lead to serious health problems. According to the American Academy of Orthopaedic Surgeons, “Among adults 65 and older, fragility fractures are the primary cause of hospitalization or death”.

The Bone Fracture and Osteoporosis Connection

Osteoporosis is a degenerative bone disease involving the gradual loss of bone tissue as a person ages. This reduction in bone density makes the bones extremely fragile. The fragility of the bones causes them to break more easily, which is why people with osteoporosis need to be extra careful in the prevention of bone fractures. If a person with undiagnosed osteoporosis were to break a bone, the situation is even more dangerous.

So how do you avoid bone fractures? The key is proper prevention.

5 Bone Fracture Prevention Tips:

  • Eat Healthy:  Keep your bones fit with a healthy diet. I’m sure when you think of a nutritious diet for bone health the first thought that comes to mind is Calcium. But, calcium is actually not the only important nutrient needed for bone health. Vitamin D and Vitamin K are important as well.
  • Exercise:  Exercising regularly will strengthen your muscles and improve balance, which will make you stronger and help you to avoid falls.
  • Fall Proof Your Home:  As we get older, our vision begins to fail us; this can lead to falls. Keep your home well-lit, so you can better see where you’re going and decrease your chance of falling. Keep rooms clutter free of things that you could easily trip over, avoid slippery floors by putting down runners or carpeting, install handrails where needed, and avoid slips in the shower or bathtub with a rubber mat.
  • Take Care of Your Health:  If you have health conditions that require attention, make sure that you’re taking care of yourself. Treating medical conditions keeps you strong and healthy, so that you’re in good physical shape. Ignoring medical conditions makes you weak and therefore more susceptible to falls.
  • Medications:  Certain medications can increase your chances of falling due to side effects that affect your balance. Talk to your doctor about any balance issues as well as your fears of falling and resulting bone fractures.

Think you are at risk for osteoporosis? Take the “Are You At Risk” Quiz

Call AOC to schedule a bone density test today to find out if you may be at risk for Osteoporosis, 251.410.3600

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