Tag Archives: healthy diet

Holiday Survival Guide

Holiday Survival Guide

Holiday Survival Guide

It’s the most wonderful time of year, but sometimes all the holiday cheer can take a toll on your health. Follow these five tips to avoid a case of the humbugs this holiday season.

1. Keep off the Santa belly


With time constraints during the holidays, it’s easy to break away from your normal exercise routine. However, maintaining a regular exercise routine is the best way to keep your body healthy after eating all the delicious holiday treats. If spare time is slim, try one of these 10-minute at home workouts.

2. Water, not eggnog


It’s hard to say no to eggnog, but drinking plenty of water helps keep your joints flexible and pain-free. Also keep in mind drinking alcoholic beverages will dehydrate you, try to keep water close by at your holiday parties. *Remember: you should drink at least 6-8 glasses of water per day, so bring water with you wherever you go.

3. Sleep in peace

sleeping guy

Between shopping for the perfect gift, baking sweet treats and attending holiday parties, you’re going to run yourself ragged. Try to get at least eight hours of sleep each night. Sleep will reduce the stress on your bones.

4. Decorate with caution


Each year, approximately 6,000 people will visit the emergency room due to a decorating-related fall. If you’re still adding the finishing touches to your holiday decorations, remember to use safety first.

5. Stock up the freezer

stock up the freezer

The holiday season is a busy time of year for everyone, which leaves little time to cook a healthy meal. Avoid the drive-thru with these healthy meals you can prepare ahead of time and enjoy later.


Amidst the excitement and the activity of the holiday season, don’t forget to take care of yourself. If you experience any pain, contact AOC. Call 251-410-3600 for more information or visit us at www.alortho.com and make an appointment.

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Man Up to Health: Men’s Health Week Tips

Guys, it’s time to put your health at the top of your agenda. Many of us take our health for granted, which for stubborn men, can be especially true. The sad truth is most men would not go to the doctor if it weren’t for their wife, mother or significant other pushing them. This week is National Men’s Health Week, so come on guys, man up and take control of your health.

Here are a few tips to help you step up your game:

Regular check-ups

Did you know women are 100 percent more likely to visit a doctor for regular exams than men? Regular check-ups can help find problems before they start as well as detect pre-existing problems such as arthritis. Regular check-ups may seem tedious, but they can help you live a longer, healthier life.

Healthy Diet

Eating a well-balanced diet is key to living a long, healthy life. Your bones and joints require certain vitamins and minerals to stay strong. Make sure to eat plenty of fruits and vegetables rich in vitamins A, C, D and E as well as calcium.


Exercise can also help support strong bone and joint health. Strengthening muscles and maintaining a  healthy weight can reduce strain on your joints. Weight-bearing exercises can help maintain bone density. Be mindful high-intensity exercises like running can do more damage than good such as placing more strain on joints and ligaments.


Go to bed! Your body needs rest. Allow your body to rest for at least seven hours. Sleep has many benefits such as improving retention, reducing inflammation and lower stress.

When was the last time you visited AOC for a check-up? Make an appointment today.





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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