Ohio ranked No. 8 in Gallup’s recent 2012 survey of the U.S.’s most obese states. The poll shows 29.5 percent of our state’s population is considered obese, slightly above the national average of 26.2 percent.

Obesity is defined in the poll as any person having a Body Mass Index (BMI) score of 30 or more. Our neighbors to the south, West Virginia, came in at the heaviest while Colorado ranked as the thinnest state in the United States.

Orthopaedic Associates of Zanesville wants our patients to lead a healthy lifestyle with plenty of exercise and a balanced diet. We encourage you to read our previous blog posts, listed below, which have outlined our country’s obesity epidemic and tips for living a healthier life:

Don’t Wait to Lose Weight

Mickey Mouse Says No to Junk Food

Slow Down When You Chow Down

The Weight of Responsibility: America’s Obese Children

Remember that legendary advertising campaign? “Milk; it does a body good.” Well, that tagline is code for: “Calcium; it does a body good.” Calcium and Vitamin D are both critical to building strong bones, but a new study shows overloading on calcium supplements could actually be harmful.

The average person ingests enough calcium in their diet to avoid bone deterioration from deficiency. This level is about 600 milligrams per day. But recommendations indicate most adults should now target roughly 1,000 milligrams per day, with teenagers and men and women 50 years or older requiring 1,200-1,300 milligrams.

If you or a loved one is having trouble getting enough calcium from food, calcium supplements can be used in moderation. However, American Bone Health cautions that 500 milligrams is likely the maximum amount needed as a supplement to a person’s diet.

Orthopaedic Associates of Zanesville recommends revisiting your diet, as simple adjustments can make a big difference. Below is a list of food to add to your shopping list along with its average calcium serving (courtesy of Go Ask Alice!):

• Milk: 300 mg (8 oz)
• Yogurt: 300 mg (8 oz)
• Cheddar cheese: 303 mg (1.5 oz)
• Tofu: 258 mg (1/2 cup)
• Chinese cabbage: 239 mg (1/2 cup)
• White beans: 113 mg (1/2 cup)
• Pinto beans: 45 mg (1/2 cup)
• Red beans: 41 mg (1/2 cup)

Our friends at American Bone Health also offer the Calcium Rule of 300 for maintaining a healthy calcium intake.

Orthopaedic Associates of Zanesville is proud to help our patients “get back at it.” In 2011, we released a series of videos highlighting three of the most common ailments we treat and procedures we perform: wrist injuries, tendonitis and hip replacement surgery. We encourage you to watch these videos by clicking on the links below, because if you haven’t seen them – they’re new to you!

• Wrist injuries: Wrist injuries are the most common ailment we treat at OAZ, particularly broken wrists and carpel tunnel syndrome. Treatments options include casting, setting the fracture or surgery. As we discussed in an earlier blog post, carpal tunnel syndrome results from pressure on the median nerve and often causes numbness, tingling, night pain and weakness in the hand.
• Tendonitis: Tendonitis occurs when small tears form in a tendon. It is a common injury often associated with weight lifting. Biceps tendonitis is caused by repetitive elbow flexion while triceps tendonitis is the result of repetitive and forceful elbow extension.
• Hip Replacement: Hip replacement is necessary when the covering allowing a joint to move freely is worn or damaged. Often categorized as “bone-on-bone friction,” the result is a loss of movement and a decreased ability to bear weight, which leads to surgery.

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.

Bones are our business. We spend our lives treating orthopaedic injuries and counseling patients on best preventative and rehabilitation practices. Now, we want to make our patients know more about their skeletal systems, because being in tune to your own body makes it easier to recognize and prevent common injuries.

Please enjoy this list of bone and fracture facts:

Did you know: Bones are made up of 50 percent water and 50 percent solid matter.

Did you know: Only 35 percent of Americans consume the recommended daily allowance of calcium (according to American Bone Health).

Did you know: More than 6.3 million fractures occur in the United States each year (American Academy of Orthopaedics).

Did you know: Fractures account for 16 percent of all musculoskeletal injuries in the United States annually (American Academy of Orthopaedic Surgeons).

Did you know: The femur is the largest bone in the human body (and part of the leg).

Did you know: The smallest bone in the human body is the stapes. Found in the ear, the stapes is the size of one grain of rice.

Did you know: Osteoporosis is the most common bone disease with nearly 40 million Americans already suffering or at risk because of low bone mass.

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.

A new year is the perfect time for a new routine. Orthopaedic Associates of Zanesville is looking back at our best blog posts from 2012 and offering the five New Year’s resolutions you should make in 2013.

1. Take the stairs. One of our 2012 blogs discussed the huge benefits of this small decision. A study shows taking the stairs instead of the elevator for 12 weeks can: increase stamina, lower a person’s bodyweight by nearly 1 percent, lower blood pressure and even lower “bad” LDL cholestoral.

2. Make a good night’s sleep part of your routine. Despite 25 percent of adults reporting insufficient sleep, studies show a lack of sleep depletes bone health. The Mayo Clinic suggests adults sleep a minimum of seven hours per night, with school-age children requiring 10-11 hours of shuteye.

3. Commit to a consistent workout plan. Exercise builds muscle and strong bones. Even non-weight bearing exercises like swimming can help reduce the effects of arthritis.

4. Eat healthy foods and the proper portions. The key to weight loss is maintaining a balanced diet. These tips will help you stay on track. Also, make sure you ingest bone-building calcium and vitamin D. Especially important for women, consuming the proper amount of vitamin D can help prevent osteoporosis.  Foods such as salmon, tuna, sardines, egg yolks, cheese and mushrooms contain high levels of vitamin D.

5. Set realistic goals. The key to following through on your New Year’s resolutions is setting realistic goals. If you miss a day, or even a week, do not get discouraged. Do your best and continue striving to reach your goals.