Tag Archives: healthy lifestyle

6 Easy Tips for Healthy Bones

If we’ve said it once, we’ve said it a hundred times, but having healthy bones is very important. AOC knows everyone is busy but making sure you have healthy bones is not a hard task. Here we have 6 easy tips to follow for strong bones:

1. Be sure to have plenty of calcium.

Calcium is a mineral our bodies need in order to live. Our bodies don’t produce calcium so it’s important to eat foods with calcium in them or the body takes it from other places, like your bones. Eat plenty of green vegetables or foods high in calcium, and make sure you get the allotted daily amount. How much do you need? Use this calcium calculator to find out: http://www.iofbonehealth.org/calcium-calculator

2. Also, Vitamin D.

Calcium and Vitamin D go together because your body requires Vitamin D to absorb the calcium. Kids need it to build strong bones and adults need it to keep their bones healthy. So how do you get Vitamin D? Sunlight, food or supplements. Foods that have Vitamin D are fatty fish, and some dairy products or orange juices.
3. Vitamin K is important as well.

Vitamin K helps the calcium bind to the bone matrix. So having the proper amount along with Vitamin D is integral to the calcium intake. Dark green vegetables, like spinach, kale and turnips have Vitamin K, so eat plenty of veggies with your meals.

4. Potassium; your natural protector.

Potassium works to protect your bones against the metabolic acids in your body. So having enough helps protect your bones from breakdown. You can get most of your potassium from eating fruits, vegetables, seeds and certain spices.
5. Exercise those bones.

Bone is a living tissue that strengthens through exercise, along with getting the right amount of nutrients. Adults and children who exercise usually have higher bone density and strength, protecting them from breaks and fractures. So get up and get moving! Try some of these easy exercises.
6. Cut out these things- caffeine, alcohol, and cigarettes.

All 3 of these things can hinder calcium absorption into your bones, thus making them weak.

Next time you think about what you are going to eat for dinner, try to remember which foods contain the right nutrients that are good for your bones. If it helps, make a cheat sheet and take it with you, so you know what to buy from the grocery store or order from the restaurant. If you feel you are not getting enough of these nutrients, try taking daily supplements.

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.

Like AOC on Facebook

Follow AOC on Twitter

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.

Like AOC on Facebook

Follow AOC on Twitter

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:


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.

Like us on Facebook

Follow us on Twitter


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!

Like us on Facebook
Follow us on Twitter