Sniffles and sneezes are increasing in November and so are the reported number of flu cases around the United States. So far, the numbers in Oregon are not large, but they do generally increase as the weather gets colder. Do you know if what you have is the flu, or just a common cold? Here is some information to help you understand some of the differences between the flu and a cold, and when to see your healthcare professional. Paragon Orthopedic Center in Grants Pass wants to educate Southern Oregon about staying healthy.
Add another reason to your list for getting enough sleep each and every night. Researchers found that postmenopausal women sleeping less than five hours a night were 22% more likely to have low bone mass compared to those who slept at least seven hours. These women also were 63% more likely to have osteoporosis of the hip. Paragon Orthopedic Center sees a fair share of women with weak bones and the majority could have been prevented. This has to be one of the easiest solutions ever to keep your bones strong: sleep doesn’t cost anything and it’s a natural function, if you allow the body to rest. Researchers have previously shown how reduced sleep can have negative effects on immune function, your cardiovascular system, and metabolism. Get a good night’s sleep for good health. Check with all the women in your life and educate them about the value in sleep.
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Southern Oregon is experiencing some fantastic fall weather, and Paragon Orthopedic Center is hoping it lures you outside to get some exercise, especially if you’re looking to lose a few pounds. Joint issues are sometimes completely resolved by losing some weight. The stress you’re placing on your joints from carrying extra weight takes a toll on them. If you’re experiencing occasional joint issues, go for a short walk when you’re feeling good, maybe early in the day. Be consistent and patient. Paragon encourages you to be the healthiest and happiest you can be. You will feel better in so many ways, so get started today! YOU CAN DO THIS!
Our efforts to educate Southern Oregon on the dairy department’s milk offerings continue and today we are tackling the milks advertising a higher protein content. Their sales have skyrocketed in an unprecedented way, especially considering these milks cost almost double that of conventional milk. People are willing to pay more for this altered moo juice. The protein content is increased by using one of two techniques: adding protein to regular milk, or they process the milk to concentrate that which is already in it. The ultrafiltration process some milks advertise removes lactose, the natural sugar found in milk, but retains and concentrates protein. Regular milk has 8 grams of protein per 8-ounce serving; one of the ultrafiltered brands has 13 grams per 8-ounces. For those looking to reduce sugars in their diet, this might be a good choice because ultrafiltration can cut the sugar content in half to only 6 grams per serving. Paragon Orthopedic Center is always encouraging patients to read their nutrition labels. You might find the nutritional content of a higher protein milk very appealing and something you want to budget for to include in your diet. Money is much better spent on foods to improve your health than a sugary/caffeinated drink some purchase every day with very little nutritional value. We at Paragon Orthopedics want everyone to make calcium a priority to keep your bones as strong as possibly throughout your lifetime. Don’t let weak bones be the reason you have orthopedic injuries and breaks. Read more about high protein milks here:
November is National Gratitude Month. Paragon Orthopedic Center would like to seize this very moment to say we appreciate all of you who have come through our doors, visited with our staff, and sought out medical help from us. We appreciate that you choose our smaller clinic that can bring you the personalized care that is quickly vanishing from the medical landscape. We realize you have choices in Southern Oregon for your orthopedic care and from all the staff at Paragon, THANK YOU!
Paragon Orthopedics is continuing its educational posts about milk. We want you to know what you’re putting into your body, especially with so many choices in the grocery store. If you purchase organic milk, do you really know what that means about your choice? The USDA organic seal assures you that the cows have access to fresh water, clean bedding, sunlight, shade, shelter, and exercise. They cannot have had any exposure to antibiotics, hormones, pesticides, or GMO’s. One third of their daily food intake must be from grazing. Does this all mean organic milk is better for you? It could, and then again, it might not. You should read up on the dairy practices of the dairy from where your milk comes. These days, most regular milk tests negative for hormones and antibiotics, and that testing is highly regulated by the FDA. The basic nutrients in milk for both types is relatively the same. When you buy organic, you are buying for the process, not the consumable product. Grab a glass of milk and read more here:
Are you taking your calcium supplement correctly? Did you know you could be doing it wrong and missing out on getting the most calcium out of your pills? First, check the type of supplement you have. Is it calcium citrate or calcium carbonate? Calcium citrate does not need to be taken with food, but calcium carbonate needs to be taken with food to be absorbed well. Also, don’t take a large dose once a day because the body cannot absorb it all. Take a dose that is 1000mg or more divided into two times a day. Lastly, make sure your healthcare provider checks to see if your medications interfere with calcium absorption. Some antibiotics, high blood pressure medications, and medicines that slow down bone loss can interact with calcium. Read more here:
Football season has been in full swing for over a month and if you’ve been to a few of the games in Southern Oregon, there’s a good chance you’ve seen Dr. Bents on the sidelines or in the stands. Paragon Orthopedic’s own Dr. Bents specializes in sports medicine and has taken an active role in Southern Oregon high school sports for the past 15 years. He has developed programs for high school coaches to prevent injuries, primarily ACL injuries, and consults with coaches about individual player health issues. After four years of being a team doctor at the Air Force Academy in Colorado Springs, Colorado, he brought his experience here. He regularly attends these games as a fan, but also to help if an injury occurs. Thank you Dr. Bents for giving your time and expertise to help our area youth stay healthy and continue playing the games they love!
Don’t miss the opportunity to learn more about the milk you drink, or should be drinking. Milk is a diverse drink these days, with some coming from plant-based sources, and the nutritional content of each one can vary greatly. Here is a summary of the more popular choices out there today. Don’t forget to make sure the calcium content is what you need to meet your daily requirement. Paragon Orthopedics is urging Southern Oregon to be educated and take charge of their personal health. Keep those bones strong!
There are some foods everybody seems to know are high in calcium, and most of them are in the dairy section. If you are looking for additional places to get your daily calcium, or you cannot tolerate dairy products, we’ve found some sources that might surprise you.
–Kale has 180mg calcium per 2 cups chopped. Being rich in other vitamins and fiber, it’s a powerhouse of a veggie.
–Fortified orange juice has 300mg per cup. This is right up there with the calcium content in milk, but make sure you check your nutrition facts to get the juice with this much calcium content.
–Fortified oatmeal/cereals can have anywhere from 100-1000mg per cup. Whole-grain Total cereal has 1000mg per serving, which is among the highest in cold cereals. Even some of the sweeter cereals, such as Marshmallow Mateys by Malt-O-Meal, has 137mg per serving, which is 14% of your daily value. Again, check your label to see how much your breakfast cereal has. Sometimes a different brand of a similar cereal will get you more calcium.
–White Beans contain 161mg per 1 cup cooked. Chickpeas and red beans hover right around 100mg in the same serving size.
–Chia seeds with 179mg per 2T. should make you want to throw them into a variety of foods, from smoothies to oatmeal to even macaroni and cheese. They are virtually tasteless, but your bones will benefit.
–Sesame seeds have 176mg in 2T, as well. You might be thinking you wouldn’t eat that many sesame seeds, but remember how you can use tahini, which is ground up sesame seeds, and easily get your daily dose. Tahini is found in many hummus dips, by the way.
Paragon Orthopedic Center cares about the bone health of everyone in Southern Oregon, wanting to help you avoid a visit resulting from weak bones. Our blog is dedicated to keeping you up to date and educated. Be smart about what you put into your body and get the most out of it by being informed!
Find even more non-dairy foods high in Calcium here: