High Sugar Diets and Weight Loss Don’t Mix

weight-loss-atlantaAdjusting your diet for sugar reduction to help reach weight loss goals naturally

There are numerous reasons to reduce the amount of sugar we are consuming. A principal incentive for many to minimize sugar intake is weight loss. However, cutting sugar also cuts down on inflammation, which can cause pain and other health disorders. Some scientists believe the risk for cancer and diabetes increases significantly when large amounts of sugar are in a diet.

Specifically regarding weight-loss, everyone knows that sugar – whether from huge amounts of carbs or sweets – can be devastating to one’s dieting efforts. Several simple techniques can help with sugar reduction (1).

10 ways to reduce sugar for weight loss

  1. Make pasta sauce from scratch. When you order a pizza or prepare pasta with spaghetti sauce from the grocery store, you’re probably adding large amounts of sugar to your meal without realizing it. To make your own, chop up some tomatoes and simmer them with your favorite spices.
  2. Remove the chocolate dish. Hide chocolates or other candies from yourself. It’s easy to grab one every hour or two if they’re in plain view. Try the “out of sight, out of mind” approach.
  3. Switch to real fruit. Packaged products containing fruit often include additional sugars. Even juice is usually best replaced with the real, fresh fruit itself.
  4. Create DIY salad dressing. Salad dressings can be a disappointing trick we play on ourselves. When we eat a salad, we think we’re being healthy, but the dressing can greatly increase fat, salt and sugar. Make it yourself instead.
  5. Choose plain dairy. Yogurt and milk that have flavorings (such as fruit yogurt or chocolate milk) typically also come with large helpings of sugar. With yogurt, you can always mix your own fruit into the plain variety.
  6. Create homemade trail mix. Granola often includes a significant amount of sugar. Create your own, and ditch the excessive sweetness (2).
  7. Cut out cereal. If you are eating processed cereal in the morning, try switching to something else. If you use a restaurant for breakfast, also be aware that even seemingly healthy hot cereals may be loaded with additional sugar.
  8. Reduce refined grains. Always look for whole grains in bread and pasta, even when ordering out. Unfortunately, refined grains are sometimes the only option. Consider making a switch to restaurants that offer the whole-grain option.

Weight loss isn’t just about reducing sugars. It’s best achieved with a sophisticated approach that targets your health and figure from multiple angles which Atlanta Medical Clinic provides with our Weight Loss Programs. The Atlanta Medical Clinic is your expert guide. Get a free consultation now for real, lasting results.

Sources:

(1)  http://www.huffingtonpost.ca/2013/04/24/kick-your-sugar-habit_n_3148469.html

(2)  http://www.everydayhealth.com/health-recipe/trail-mix.aspx

Five Must Know Exercises for Maintaining Strength and Mobility

Mobility exercises have become a crucial part of healthy body maintenance in a culture where we spend so much of our time sitting. Even if you have a job where you are moving around more, opening an athletic workout with the right mobility exercises, paired with stretching, can greatly reduce your risk of injury. When we have low back pain or other chronic pain, these types of exercises become even more essential.

Let’s look at 5 simple exercises that can help you stay strong and keep your body’s motions fluid. Do 8 reps for each side of your body for all but the “abs” exercise, which involves 8 reps total. Remember to be careful with these exercises. As general pain experts, and the top clinic in Atlanta for knee physical therapy, we urge you to respect your range of motion.

 

Ankles

  1. Facing a wall, place your right foot 1 inch from the wall; then place your left foot about 18 inches back from your right foot.
  2. With your heel remaining on the ground, move the right knee forward against the wall.
  3. Return to step #1.

 

Thoracic Spine

  1. Lie on your right side, with a foam roller about a foot in front of you.
  2. Move your left knee toward the roller until it’s just above the hips, resting on the roller.
  3. Be aware of your body’s limits with the remaining steps; for consultation, seek a pain clinic or other medical facility.
  4. Stretch out your right arm completely, reaching upward toward the ceiling.
  5. With your left arm fully extended, take your thumb and alternate touching it to the ground behind your back and to your left knee.

 

Hips & Hamstrings

  1. Stand with your feet placed in line with your shoulders.
  2. Bend at your waist, touching and holding your toes (if possible).
  3. Keeping hold, bend your knees until you are resting on your heels, then come back to the position described in step #2.

 

Abs

  1. Lie face down.
  2. If you suffer from low back pain or other chronic ailments, proceed with caution.
  3. Push yourself up into a push-up stance.
  4. Once your arms are extended, start taking tiny steps forward, keeping your hands in the same spot.
  5. When your feet get to your hands, start “stepping” forward with your hands until you are back in the position described in step #2.

 

Hips & Spine

  1. Stand with feet in line with shoulders.
  2. Take your left leg, move the foot forward, and bend the leg until you are in a lunge.
  3. Extend both of your arms above your head.
  4. Bring your arms back to your sides.
  5. Step your right foot forward, returning to the position in step #1.

 

Mobility and strength don’t arrive by themselves. As with a car, general and routine maintenance keeps your system flowing properly. You don’t need to figure this out by yourself, either. If you are suffering, diagnosis and treatment at an integrative, cross-disciplinary pain clinic can greatly enhance your recovery. Call us now at Atlanta Medical Clinic to receive an evaluation and craft a unique plan for treatment.

Home Remedies for Neuropathy Relief

At the Atlantic Medical Clinic, we treat many people for Atlanta neuropathy treatment. Since we are an integrative practice, we use both medical and natural modalities to help our patients recover. However, additional lifestyle recommendations and remedies implemented at home can be helpful too. This way, you can achieve maximum comfort and quality of life without the overuse of prescription medications.

To ease your pain and reduce your peripheral neuropathic symptoms, we suggest incorporating some of the following methods into your daily routine:

1.    Check & Manage Your Feet

If foot pain is one of your neuropathic symptoms, make sure that both your shoes and socks are loose-fitting to ease the pressure and allow for optimal blood flow (1). Additionally, ensure that your feet do not have any calluses or blisters.

2.    Improve Your Diet

Changes to your diet can often help alleviate neuropathy-related discomfort (2). Here are several dietary modifications that can help:

  • Reduction in alcoholic beverages
  • Reduction in fatty foods such as cheese and fried meat
  • Increase in fresh produce
  • Increase in whole grains.


3.    Quit Smoking

Per the National Institute of Health, one of the primary ways an individual can treat neuropathy is to stop smoking (3). Smoking causes vascular constriction, which in turn prevents vitamins and minerals from making their way to your extremities.

4.    Get Regular Exercise

The following types of exercise can be of help to reduce the pain of neuropathy:

  • Aerobic exercise
  • Strength-training exercise
  • Flexibility exercise
  • Balance exercise.

Aerobic exercise – such as walking, swimming, or cycling – should be performed for a half-hour at least every other day, though you can work up to that amount if you are out of shape. The other categories of exercise are more specific. Our physicians can be of help in this regard, but the Foundation for Peripheral Neuropathy outlines a few suggestions (4).

5.    Massage Your Hands & Feet

The Mayo Clinic notes that enhanced blood flow and neural stimulation can be effective at treating peripheral neuropathy (5). Massage can meet these aims. Since working with a professional can be cost-prohibitive and inconvenient, self-massage (or massage by a friend or loved one) may be a viable alternative or addition to a licensed therapist.

Peripheral neuropathy (PN) affects thousands of people throughout the United States, so you are not alone. We can also help, with a comprehensive evaluation and customized treatment plan, so you can reduce pain and receive treatment with the highest quality professional care. Having both conventional and chiropractic methods at our disposal, the Atlanta Medical Clinic can guide you back to a full and active lifestyle.

 

References:

  1. http://www.medicalnewstoday.com/articles/147963.php
  2. http://www.livestrong.com/article/427623-neuropathy-and-poor-diet/#ixzz2UXYslb8t
  3. http://www.ninds.nih.gov/disorders/peripheralneuropathy/detail_peripheralneuropathy.htm
  4. https://www.foundationforpn.org/livingwithperipheralneuropathy/exerciseperipheralneuropathy.cfm
  5. http://www.mayoclinic.com/health/peripheral-neuropathy/DS00131/DSECTION=lifestyle-and-home-remedies]

The Art of Pain Management: Diagnosis, Treatment, & Lifestyle

Pain management is not a simple science. Rather, it is an art form. Pain management presents an intricate blend of diagnostic, treatment, and lifestyle challenges – all of which must be overcome to achieve the fastest and fullest possible recovery. Let’s briefly explore how each of the three categories can be best approached to optimize your chances of mitigating your pain and reclaiming a full and active daily life.

 

Using Multiple Disciplines to Diagnose & Treat PainPain Management Atlanta

The fact is that pain is not always as easy as we would like to diagnose and treat. Because that is the case, multidisciplinary diagnosis and treatment is not just an optional strategy for doctors and patients. Instead, it provides a necessary framework to accurately understand specific situations and craft meaningful management plans. Pain management doctors are at an advantage when they have various modalities immediately available to meet unique patient needs.

It’s crucial to take a multidisciplinary approach from the outset rather than using an outmoded “piecemeal” strategy, says Dennis Thompson, Jr., of Everyday Health. The science backs up this claim: recent medical studies offer loud and convincing evidence for the use of multidisciplinary means to treat pain, especially in the areas of chronic back pain and fibromyalgia (1).

Example Multidisciplinary Technique: Ultrasound

An example of a specific technique that is one piece of a multidisciplinary pain management plan is the use of ultrasound in a physical therapy program. An ultrasound machine directs sound waves at the effected part of the body. According to Laurie Sweet, a physical therapist for Johns Hopkins Hospital (2), this process creates heat in the patient’s body, which in turn stimulates blood flow and loosens tissues. The end result is twofold:

  1. easier to stretch and otherwise manipulate the body part
  2. reduction in swelling and inflammation.

How to Manage Pain with Lifestyle Changes

Always follow the recommendations of your pain management professionals, but there are several modifications to your day-to-day routine that can be pivotal in aiding your recovery. WebMD lists the following lifestyle changes to enhance your capacity for long term pain relief (3):

  1. Quit or reduce smoking
  2. Maintain a consistent, healthy sleep schedule
  3. Get regular aerobic exercise
  4. Stretch multiple times a day
  5. Use techniques such as breathing exercises or meditation to reduce stress
  6. Adapt your physical activity to avoid motions that trigger the pain
  7. Utilize assistive devices and technologies, such as voice-activation software.

As you can see, approaches toward pain management these days are broad and complex. Diagnosis, treatment, and lifestyle recommendations for proper pain management are best understood within a multidisciplinary approach. At the Atlanta Medical Clinic, we go beyond traditional medical care by offering not only neurological and physical therapy methods, but chiropractic care as well. If you think a multidisciplinary, integrative approach toward pain management might be right for you, please contact us today.

 

Sources :

(1) http://www.everydayhealth.com/pain-management/multidisciplinary-programs-for-pain-management.aspx

(2) http://abcnews.go.com/Health/TreatingPain/story?id=4047863

(3) http://www.webmd.com/pain-management/tc/chronic-pain-home-treatment