Spine and Sports Medicine NYC

• Healthy Breakfast - Rich in fiber (bran, granola, oatmeal)
• Green Tea & Black Tea - We recommend loose leaf Tiesta Tea
• Coffee - Drink smaller servings (6-8oz) and sip it slowly for increased energy
• Snack Frequently - Eat small snacks every couple hours (nuts, fruits, veggies)
• Stay Hydrated - Drink 6-10 cups/water. Snack on the 30 Best Hydrating Foods
• Exercise - Getting on a workout schedule can keep you going every day
• Pack Your Lunch - Pack A Healthy Lunch for Your Kids & Yourself
• Brisk Walking -Take a 10-30 minute walk around the neighborhood
• Music - Listening to music can greatly increase energy & productivity
• Vegetation - Plants/flowers in the office can stimulate creativity/energy

Via NBC “9 Fast Fixes for Instant Energy”

• Park farther away from your work entrance
• Take the stairs instead of the elevator
• Stand up when you’re on the phone and feel free to pace around.
• Bring a stability ball and switch it with your work-chair.
• Do air-lifting, or weight-lifting motions without any actual weights.
• Don’t sit all day! Take breaks, walk around, spread out your tasks.
• Get a stress ball, it may relieve stress and build arm/hand strength!
• Stretch every hour and sneak in a set of push-ups.  

Via Everyday Health “10 Ways to Exercise at Work”

Sushi can be a healthy food choice. The healthier alternative “sashimi” is recommended for those with diabetes or high blood pressure. Be careful when adding soy sauce because it is packed with sodium. Learn more here.

Health Benefits of Sushi & Sashimi

• Low in saturated fat
• High in protein
• High fish oil content (promotes healthy cardiovascular system)
• High in vitamin E
• Vinegar and natural oil can increase metabolism

• Flip Flops - Wear shoes with arch support/sneakers.
• Your Baby - Don’t bend your wrists when picking up your baby.
• Smartphone - When in pain, limit texting or seek medical help.
• Wallet - Don’t sit on it!
• Driving - Sit upright and position your seat properly for good posture.
• Active Video Games - Stretch before you play.
• Cheese - Limit consumption if you are experiencing headaches.
• Watching TV - Don’t be a couch potato! Sit upright.
• One-Strap Bags - Get a roller-bag or backpack.
• Wearing Hats - Keep the hat loose or lose it altogether.
• Smoking - Not surprising… hurry up and quit!
• Strong Scents - Don’t overdo it with the perfume or cologne!
• Alcohol - Limit your intake. Party proper.
• Skipping Meals - Eat healthy and frequently.
• Lifting With Your Back - Learn lifting techniques to avoid back pain.
• Your Workstation - Stop hunching over, move screen to eye level.

Via WebMD “Surprising Reasons You’re In Pain”

• Harvard Public School Study showed that a daily serving of 50 grams of processed red meat (2 slices of bacon) was associated with a 51% increased risk of Type 2 Diabetes.
• Substituting one serving of red meat with a healthier protein source reduced the risk of diabetes by up to 23%.

Replace Red Meat with Healthier Proteins

• Fish
• Poultry
• Nuts
• Beans
• Lentils
• Whole Grains
• Low-Fat Dairy

Via Health Finder “Daily Hot Dog May Feed Diabetes Risk: Study” 

• West 4th St. Courts W 4th St. & Cornelia St (more info)
• Holcombe Rucker Park W 155th St & Frederick Douglass Blvd (more info)
• Sol Goldman YM-YWHA (The New 14th Street Y) 344 E. 14th St (more info)
• Great Lawn Basketball Courts 81st St & Central Park West (more info) 

Our M.D. at Spine and Sports Medicine, Dr. Brian Kessler, was interviewed on WCBS News Radio 880 on preventing injuries in young athletes. He highlighted the importance of neuromuscular warm-ups prior to activity. Check out his full interview here.

“It is very important for young athletes to warm up in a very specific way to prevent anterior cruciate ligament (ACL) injuries.” - Dr. Brian Kessler, M.D. at Spine and Sports

According to a study published in Archives of Pediatrics & Adolescent Medicine, neuromuscular warm-ups may reduce knee injuries in female high school athletes. In girls’ high school sports, injury rates are the highest in soccer and basketball. 

The Study (2006-2007 in Chicago, IL)

• Included 50 coaches, 1500 female high school basketball and soccer players
• Half the coaches were trained in a 20-minute neuromuscular warm-up
• The other half of the coaches used their existing warm-ups for the season
• This warm-up begins with light cardio followed by specific muscle warm-ups
• Almost twice as many extremity injuries in the group using existing warm-ups

Read more here. 

• Lift weights and build muscle.
• Hydrate. (8-10 cups of water per day)
• Get your cardio on! (3-4 days/week of cardio exercise)
• Drink green tea and coconut water.
• Eliminate salt and bring on the heat! (spicy foods boost your metabolism)
• Eat healthy proteins (see Healthy Substitutes for Red Meat)
• Don’t starve yourself. Crash diets are never healthy.
• Snack on veggies, fruits, and nuts.
• Eat REAL foods! Eliminate prepackaged foods and fast-food options.

Gluten is a mixture of plant proteins found in grains such as wheat, rye, barley, and corn and has been linked to a variety of health problems and digestive issues. More recently, gluten-free has become an increasingly popular health and lifestyle choice for a small group of the population - with good reason. A study in the Journal of the American Medical Association found that people with gluten sensitivity had a higher risk of death, mostly caused by cancer and heart disease.

Gluten-related health problems have continued to rise in recent years and despite the increase in popularity amongst a small community of health-food seekers and organic lovers, gluten awareness has remained limited with the overall population. The increase in consumption of processed foods has likely contributed to the increase in gluten-related health issues because almost all processed foods contain gluten. In addition, the wheat engineered today contains more gluten than the natural wheat that was grown decades ago. 

Health Problems Caused or Worsened by Gluten Consumption

• Anxiety
• Depression
• Osteoporosis
• Anemia
• Fatigue
• Lupus
• Migraines
• Irritable Bowel Syndrome
• Arthritis
• Over 40 more according to New England Journal of Medicine

How to Avoid Gluten-Related Health Problems

• Remove gluten from your diet!
• Take probiotics to restore your intestinal flora balance.

Signs That You May Have a Sleeping Disorder

• Sleepiness and fatigue throughout the day
• Trouble falling asleep, uncomfortable while in bed
• Waking up frequently during your sleep
• Snoring or trouble breathing while sleeping
• Uncomfortable feeling in your legs while sleeping
• Desire to kick your legs and move them throughout your sleep

Check out the Web MD Visual Guide to Sleep Disorders

• Greek Yogurt (non-fat)
• Baby carrots
• Hummus 
• Bell peppers
• Apples with peanut butter
• Hard-boiled eggs
• Milk 

Ice baths may reduce muscles soreness 15-20% after a vigorous workout. Because there may be negative side effects to frequent ice baths, save them for after extreme workouts.

Cold-Water (Ice) Baths

• Ideal water temperature = 54-59 °F
• Cold tap water may be cold enough but add a couple trays of ice to be sure.
• Your first ice bath should only last 30 seconds-1minute.
• You can increase the duration every week, 1-5 minutes is ample time.
• Don’t take an ice bath after every workout!