Archive for the ‘Well Being’ Category
Real Simple Magazine outlined a great guide to protecting your bone health – and even broke it down by decades, so you know what you should be doing based on your age range.
There are some basic tips that everyone should be following in order to keep your bones strong and supportive throughout your life, and most of them you already know, and probably follow to help other areas of your health. They called it “Timeless Advice”, which I think is perfectly titled. No matter what age you are, you can begin following these guidelines to improve your bone health.
1 – Eat Right. Consuming a diet rich in fruits, veggies, and low fat dairy will ensure that you maintain your daily intake of vitamins and minerals – such as calcium, magnesium, and Vitamin D – which will boost the strength of your bones.
2- Exercise. Real Simple notes that “exercise can have a greater effect on bone strength than calcium consumption, according to recent research.” High impact exercises are recommended, such as running and weight training.
3- Drop the Cigarette. Smoking has been shown to reduce estrogen levels and cause an earlier onset of menopause, both of which contribute to a loss in bone density, making you susceptible to fractures and breaks.
4- Watch Salt & Alcohol. A high salt diet is associated with excess calcium excretion, and more than one alcohol drink a day could be harmful to estrogen levels. A fine example of a little bit can go a long way. Another staple in the American diet to stay away from? Caffeine.
One thing they don’t mention, that would be great no matter what your age? Chiropractic of course! Maintaining routine chiropractic adjustments will help you pain free, allowing you to enjoy an active lifestyle. An increase in activity will add more loading on bone mass, increasing your bone mass density.
Check out the rest of the article to see advice specifically targeted from your 20s all the way to your 50s.
The Spa at Mecca is happy to announce that our annual Peel Party date is set – get ready to PEEL SO GOOD.
By popular demand, we have scheduled the event for Saturday, May 18th*.
The set up is a bit different this year. Since these SkinMedica medical-grade chemical peels work best in a series, we have formatted the event that your purchase 3 peels, and receive the Lytera Skin Brightening System FREE.
That’s not all, folks (said in our best announce voice) – you also receive SkinMedica‘s Ceramide Treatment Cream, a moisturizer especially for post-procedure skin, free as well. This is over a $300 value!
Call (973) 943.4300 to book your first peel today. Feel free to share this post with friends, family, neighbors – anyone looking to improve the tone and texture of their skin.
Can’t wait to see you there!
*Please note – if the date does not work for you, we are willing to work with your schedule. Call the office for more details
Essentially, the Power Vibe is a machine that a patient uses while preforming a therapeutic exercise. The catch is that the machine vibrates. So, that squat that you normally hold for a 10 second count? You now have to steady yourself against a constant vibration, which increases the difficultly, but also increases the benefits.
There have been a lot of media coverage about the benefits of vibrations when combined with exercise, which creates muscle fatigue in a shorter amount of time. The Power Vibe Pro II, which is housed in Mecca Integrated Medical Center’s physical therapy treatment room, uses vertical vibrations to maximize muscle toning. Additionally, the vibrations, combined with traditional exercises, increase the range of flexibility and equilibrium, and aid in lymphatic drainage and circulation. The level of difficulty can range, which makes the Power Vibe ideal for patients of all ages.
In a New York Times article, Hugh Lamont, a sports biomechanist at East Tennessee State University, explained the instrument further. “If you pick up something heavy and then pick up something considerably lighter,” Dr. Lamont explained, “you might be able to throw the lighter weight farther.” This same principal can be applied if the Power Vibe is used prior to a particularly difficult therapy exercise. The vibrations help loosen and stretch muscles, so that the patient can excel in their physical therapy.
If you are interested in trying out the Power Vibe, stop by for a consult with Dr. Marina!
Harvard Health recently wrote about how posture can help keep back pain at bay- noting that it isn’t just your standing posture you should worry about. How you sit in your chair at work, as well as performing tasks such as lifting or reaching, can have a negative effect on your back health.
Here is an excerpt of the 4 tips they provided to improve your posture:
- Imagery. Think of a straight line passing through your body from ceiling to floor (your ears, shoulders, hips, knees, and ankles should be even and line up vertically). Now imagine that a strong cord attached to your breastbone is pulling your chest and rib cage upward, making you taller. Try to hold your pelvis level — don’t allow the lower back to sway. Think of stretching your head toward the ceiling, increasing the space between your rib cage and pelvis. Picture yourself as a ballerina or ice skater rather than a soldier at attention.
- Shoulder blade squeeze. Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold for a count of five; relax. Repeat three or four times.
- Upper-body stretch. Stand facing a corner with your arms raised, hands flat against the walls, elbows at shoulder height. Place one foot ahead of the other. Bending your forward knee, exhale as you lean your body toward the corner. Keep your back straight and your chest and head up. You should feel a nice stretch across your chest. Hold this position for 20–30 seconds. Relax.
- Arm-across-chest stretch. Raise your right arm to shoulder level in front of you and bend the arm at the elbow, keeping the forearm parallel to the floor. Grasp the right elbow with your left hand and gently pull it across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Hold for 20 seconds; relax both arms. Repeat to the other side. Repeat three times on each side.
Looking for additional tips? Stop by the office to talk with Dr. Sapienza about your posture and back pain.
Since having a guest blogger was so much fun in January, I figured we should try it out again in March! Laurie Wasserman, RD, is a registered dietitian that works with patients at Mecca to make better choices in their diet, focusing on nutritional foods that pack a great flavor. This week, she is writing about the importance of staying hydrated year-round. Read below to find out how much water you should consume daily, and the different “levels” of liquids.
HEALTHFUL HYDRATION - Survival Guide on What You Should Be Drinking and Why
Basic Hydration. Water is required for many vital functions in our body, including:
- Carrying nutrients from the foods we eat and oxygen from the air we breathe to our body’s cells
- Regulating body temperature by keeping it cool through perspiration.
- Aiding in the removal of waste products. A rule of thumb used to judge whether or not you are drinking enough is based on the color of your urine. Pale urine, the color of lemonade, means you are probably drinking enough. Dark urine, resembling apple juice, means you need to up your fluids.
Physical Activity, Exercise and Sports. Proper hydration is important before, during and after engaging in exercise or sports. To maximize your exercise performance, follow the guidelines below set by the American College of Sports Medicine:
- Two hours before exercise, drink two cups (16 ounces) of fluids, preferably water. Drink one more cup 15 to 20 minutes before your workout begins.
- During your activity, aim to sip 4-8 ounces of water every 15 to 20 minutes. If your workouts last more than an hour, switch to a sports drink.
- After your workout, replace water lost through sweat. Weighing yourself both before and after workouts is the only true way to determine body water loss. For each pound of body weight lost, drink 2-3 cups of water.
Beverages and Weight Management. Sweetened beverages contribute excess calories to the diets of Americans and are a factor in the growing obesity epidemic, say public health experts.
- About 21% of the calories consumed by Americans come from beverages, predominantly sugar-sweetened beverages.
- New research in the area of beverage intake and satiety sheds more light on the problem: Scientists believe that calorie-containing beverages have weak satiety properties; the calories they contain are less satisfying than solid foods, therefore, we do not compensate for beverage calories by eating less.
*The Ultimate Beverage Guide*
This Guide ranks beverages in 6 levels: Level 1 is water, the ideal beverage choice. Level 6 includes beverages that should be consumed in limited quantities. Based on this guide, different combinations of beverages can be used to fulfill the fluid and health needs of individuals. See example at bottom of page.
Level 1: WATER
Level 2: Tea and Coffee, unsweetened. Tea provides flavonoids and antioxidants. Coffee has some limited health benefits, but addition of milk, cream or sweeteners increase calories which can be particularly significant for drinkers of gourmet coffees. Limit caffeine intake to less than 400 milligrams daily. Best Choices: Brewed black, green, oolong and white tea, decaffeinated brewed black tea, herbal teas.
Level 3: Low fat (1.5% or 1%) or Skim (Fat Free) Milk and Unsweetened/Fortified Soymilk. Milk is an important source of calcium, vitamin D, magnesium and potassium. Fortified soy milk is a good alternative. Best Choices: Silk soy milk, plain; Silk soy milk, vanilla, Skim Plus.
Level 4: Non-Caloric, Artificially Sweetened Beverages. This category includes diet drinks and artificially-sweetened drinks, teas and coffees. Although the FDA has approved non-caloric sweeteners as safe, some studies suggest that diet drinks may condition adults to crave sweets. Examples: diet colas, diet iced teas, diet fruit-flavored drinks. Better choices: Naturally flavored non- caloric or low caloric beverages like Fizzy Lizzy or other flavored seltzers.
Level 5: Caloric Beverages with Some Nutritional Benefits. This category includes fruit juices, vegetable juices, sports drinks, whole and reduced fat milk, chocolate milk, and red wine. Note: Whole fruits are encouraged for satiety compared to juices; The US Dietary Guidelines Committee recommends that no more than one-third of the daily intake of fruit be in the form of fruit juices. Best choices: Reduced sodium V8 juice, Calcium-fortified orange juice, Northland Cranberry juice, sports drinks with reduced levels of sugar.
Level 6: Caloric, Sweetened Beverages without Nutritional Benefits. This category includes the least recommended beverages; those sweetened with high fructose corn syrup or sucrose, contain a high energy density and little or no nutrients. Examples: colas, fruit punch, commercially prepared lemonade, sweetened coffee drinks, sweetened tea drinks.
Suggested Beverage Pattern for a person requiring 2200 calories per day:
- Water : 50 oz. per day (about 6 cups)
- Tea or coffee, unsweetened: 28 oz. per day (about 3 to 4 cups)
- Low fat or fat free milk: 16 oz. per day (2 cups)
- Fruit juice: 4 oz. (1/2 cup)
- Calorically sweetened beverages without nutrients: 0 oz. *Based on The Beverage Guidance System, devised by the Beverage Guidance Panel, a group of experts who reviewed years of research on beverages and health. Details of the study can be found at www.BeverageGuidancePanel.org
Hopefully, all my readers answered with a resounding yes, but in the rare even that you didn’t, here are some reasons why you should still be hitting the bottle (sunscreen bottle, that is).
- UVA rays are strong year round. UVA rays are the kind that penetrate the skin and promote collagen breakdown, according to Skinmedica.com. They are strong even in the winter, whether sunny or cloudy outside.
- Sunburn is still a possibility. In the winter, the sun’s rays can reflect off the snow, causing them to become 80 percent stronger and lead to sunburn.
- Skin cancer is a possible option. Those UVA rays I was just talking about? They increase your chance of photodamage, and with that, increase your chance of skin cancer.
The solution is simple. Use sun protection EVERY. SINGLE. DAY.
We offer a really great Skinmedica one that is SPF 30+ and non-greasy. Your skin will thank you!