Exercise is key for people of all ages to create and maintain healthy bones and to prevent osteoporosis. Walk into any gym in American and you will see individuals trying to build muscle mass, but what a lot of those people don’t know is they are also building bone mass. Much like our muscles, bones are made up of living tissue, which can become stronger through exercise. Below are a few tips that can help maximize your bone-building efforts from a variety of sources, including National Institute of Arthritis (NIH).

• Exercise for at least 30 minutes, 3 times per week.
• Focus on weight-bearing exercises such as yoga, Tai Chi or golfing. These promote bone growth more than non-weight bearing activities such as swimming.
• Switch up your routine to keep your body moving in new ways, in turn, working different body parts.
• Listen to your body. Typical workout pain should not last longer than 48 hours.
• Supplement your workout with a healthy and balanced diet rich in calcium C and vitamin D.

At OAZ, our primary goal is to educate our patients on how to make the right choices for their bodies and their bones. If you or a loved one has suffered an orthopaedic injury, please schedule an appointment with one of our physicians by visiting our website or calling 740-454-3273.

It is doubtful the Pilgrims had their eyes on health and fitness when Thanksgiving tradition started back in the 1600’s. It remains a challenge to avoid the unhealthy holiday feast – until now! Orthopaedic Associates of Zanesville wants to share a few healthy recipes we’ve found to keep your family healthy and happy during the holidays.

Men-Garlic Roast Turkey and White-Wine Gravy (Courtesy of eatingwell.com)

Per serving: 180 calories; 6 g fat (2 g sat , 2 g mono ); 66 mg cholesterol; 2 g carbohydrates; 0 g added sugars; 26 g protein; 0 g fiber; 120 mg sodium; 273 mg potassium. Nutrition Bonus: Zinc (19% daily value).

Garlic Mashed Potatoes (Courtesy of mayoclinic.com)

Per serving: 157 calories; 12 g fat (5 g sat , 2 g mono ); trace cholesterol; 24 g carbohydrates; 2 g protein; 2 g fiber; 90 mg sodium.

Pumpkin Coconut Tart (Courtesy of eatingwell.com)

Per serving: 260 calories; 12 g fat (6 g sat., 3 g mono ); 80 mg cholesterol; 33 g carbohydrates; 6 g protein; 3 g fiber; 168 mg sodium; 163 mg potassium. Nutrition Bonus: Vitamin A (120% daily value), Iron (17% dv).

Remember, no matter what you eat portion size is important. Try to take small bites and chew slowly which not only helps digestion, but also allows your brain to tell your stomach it is full. Happy Holidays!

Every winter patients seem to blame cold weather for increased joint pain. While experts do not agree if colder temperatures truly affect joints, one thing is for sure: cold weather does affect our bodies.

A drop in temperature makes it tougher for blood to circulate to extremities and pain receptors also become more sensitive. So while arthritis or other joint issues may not physically worsen, the pain can seem more intense. Also, a cold spell decreases the likelihood of an active lifestyle that can result in a tightening of joints.

If cold weather affects you, keep moving. Stay active with a low-impact indoor workout such as yoga or tai chi. Also, try to eat foods rich in vitamin K, such as spinach, kale and cabbage, and vitamin C (oranges, sweet red peppers and tomatoes).

We’ve all said it: “I’ll lose weight after the Holidays.” Many of us fall into this trap each year, but at Orthopaedic Associates of Zanesville, we want to help you break this habit.

With Halloween, Thanksgiving and Christmas right around the corner, the time is now to commit to healthy habits. Many experts agree it takes a full month of working out for your body to consider it a routine. The benefits of weight loss are obvious, but even shedding a few pounds can make a major difference on bone and joint health. In fact, for every pound lost, an individual receives 3-10 pounds of wear reduction on his or her knees.

In addition to working out, healthy eating habits are key to staying in shape. Here are five tips to jump-start your healthy habits courtesy of the American Heart Association:

1. Reduce portion size. It is easy to overeat, but choosing smaller portions can help prevent this. For most foods, a reasonable portion size is half a cup to a whole cup, roughly the size of a women’s fist. Please reference the chart below to determine portion sizes.

2. Control your hunger with filling foods that are lower in calories. Soup, salad, fruits and vegetables all help feed your hunger but are not high in calories. High-fiber foods like fruits and vegetables also take longer to digest therefore making you feel full longer.

3. Keep track of what you eat. Simply keeping track of what you eat keeps you accountable, and keeping a food log or diary can help you lose weight.

4. Make trade-offs to reduce how much fat and sugar you eat. Sugar and fat go hand-in-hand with calories. This doesn’t mean you have to give up your favorite treats but if you do indulge in desert, try to eat a lower calorie main course.

5. Enjoy more physical activity. Every diet is aided by regular physical activity, which also helps strengthen your heart.

Do not let the Holiday season break your commitment to a healthy life. Follow the tips above and remember that extra weight can have long-term orthopaedic affects.

With it being Labor Day, it makes sense to talk about how manual labor promotes bone health. It might be hard to believe, but exercise doesn’t just build big muscles. It also delivers strong bones. Research shows that athletes have significantly more bone density than the average person.

However, not just any old workout will help build strong bones. For the best bone-density building exercises, follow the “LIVE” approach:

L – Load-bearing. Weight-bearing exercises that require your muscles to work against gravity by moving your own weight (or added weight) up and down have the most bone-building benefits.

I – Intensity. The more weight you move and the more vigorously you move it, the more exercise will strengthen your bones.

V – Variety. Exercises that involve as many different muscles in different functional movement patterns are best.

E – Enjoyable. Making a workout enjoyable, makes it much more likely to keep you coming back – leading to better results.

Weight-bearing exercises help prevent and lessen the effects of osteoporosis and osteopenia. These exercises include: jogging, walking, football and tennis. Resistance exercises improve your muscle mass while fortifying and strengthening your bones. Weight lifting is an example of a resistance exercise. OAZ wants you to know both exercises are vital not only for your bone density, but for your heart, lungs, and blood circulation in general.