Healthy Holiday Eating Habits

Everyone struggles to not gain weight over the holidays.  There are treats at work, at family gatherings, and wherever you look. Although it is fun to indulge, it is not so fun to step on the scale come January 1st!  Here is a short list of tips you can use to help you get through the holidays with healthy eating habits.

1. Make it a goal to maintain your weight during the holiday season rather than letting yourself gain weight.
2. Exercise regularly to burn calories and to reduce holiday related stress.  Even committing to some extra walks around the block or taking the stairs will help.
3. Enjoy your holiday favorites, but in moderation.  Studies have shown that the first few bites of any food are the most pleasurable, so have a few bites and then stop.  You won't be missing anything by not finishing - other than some more calories.
4. Bring a healthy dish to gatherings so you know you will be able to eat something healthy.  You never know if others have used low or non fat ingredients, but you'll know that you did.
5. Remember that the holidays are not a free pass to overindulge.  Maintain healthy eating habits whenever possible and eat sensibly at holiday gatherings.
6. If all else fails, resolve to sign up for our "Six Weeks to Wellness" program after the holidays.  We will develop an exercise program specific to you and your goals.  The program is supervised by your chiropractor and is often covered by your insurance.

Happy Holidays and Be Healthy!

Physical Therapy and Osteoporosis

Osteoporosis refers to a decrease in the density or strength of bone. While men and women can get osteoporosis and there are many contributing factors, osteoporosis is most common in women after menopause. Individuals with osteoporosis have a greater risk of fractures especially in the spine, hips and wrists. The loss of height and stooping posture often associated with osteoporosis can impact balance, walking speed, breathing and digestion. Medically, osteoporosis is often treated with medication and nutrition including calcium and vitamin D for bone health. Physical therapists can prescribe specific exercises to help as well.

Physical therapy treatment for osteoporosis can include an appropriate exercise program to improve strength, posture, flexibility, and balance. Spinal and buttock muscle contractions during strengthening exercises can positively impact bone density and improve posture; improving the strength of the muscles that hold our spine upright can decrease the risk of fractures of spinal vertebra. Because of the increased risk of fractures, balance and agility training may be beneficial to reduce the risk of falling. Appropriate strain on bones is very important for bone health.

This brochure by the American Physical Therapy Association includes additional information on osteoporosis and it's management: http://utmbcare.com/rehab/Outpatient/Osteoporosis.pdf

Schubbe-Resch has physical therapists and physical therapist assistants that specialize in the treatment of osteoporosis and numerous other orthopedic conditions.