Spine and Sports Medicine NYC

• 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”

We all agree that exercise is a beneficial activity that helps keep us looking and feeling great. Exercise can relax the mind and rejuvenate the body but we never really understood the science behind the long list of health benefits. A new study led by Dr. Beth Levine at Texas Southwestern Medical Centre reveals some key molecular findings that could reveal the reason why exercise is such a healthy activity. 

New Research: What may be happening on a molecular level when we exercise?

• The study by Dr. Beth Levine at TSMC showed that a process called autophagy may be increasing as we exercise.
• Simply put, autophagy is a process where damaged cells get “recycled” by breaking down each cell into components to redistribute nutrients to damaged cells.
• This process maintains a balance in our cellular function and has been connected to fighting infections and mental illness

Don’t forget to exercise this week, your cells need you! If you’re experiencing NYC back pain or an injury in NYC, give us a call at 212.986.3888 or visit us online.

• Drink plenty of water (cut the sugary drinks/sodas from your diet)
• Stop eating right before you sleep 
• Exercise three times a week (30 mins or more)
• Enjoy an activity at least once a week (basketball, yoga, golf)
• Instead of cutting off your favorite foods, eat desserts in moderation
• Eat more meals (see 5 eating habits that can improve your workouts)
• Eat protein every meal (see healthy protein alternatives to red meat)
• Cut the excess butter and salt in cooking, add more spices!
• Stock your kitchen with healthy, ready-to-eat snacks 
• Get rid of fatty foods with no nutritional value and stop buying them
• Cut your bread and pasta servings in half and add more veggies
• Weigh yourself once a week, lose weight slowly (it’s natural to take a while)
• Get as much sleep as your body needs (it varies person to person)
• Add a 45 minute daily nap into your schedule
• Eat more fruits and vegetables (make a conscious effort every day)
• Limit your alcohol intake to a glass of wine in social settings
• Celebrate success with a walk in the park or enjoying a concert/social event

• Pay attention to detail and be persistent
• Build meaningful relationships with friends and make new friends
• Choose your friends wisely (bad and good habits are contagious)
• Quit smoking and lead by example (quitting is also contagious)
• Get in the habit of taking naps (relieves stress and replenishes energy)
• Eat Mediterranean! (fruits, veggies, fish, whole grains, olive oil)
• Fall in love and get married (but only when you know it’s real)
• Exercise and stay fit!
• Participate in cultural activities
• Drink in moderation and if you don’t drink, don’t start
• Get spiritual
• Forgive, let go of grudges 
• Use safety gear (helmets, always wear your seatbelt)
• Make sleep a priority
• Release stress through positive means (creative, exercise, meditative)
• Live with a purpose (art, hobbies, career, family)

Via WebMD “18 Secrets for a Longer Life”

• Exercise.
• Fruits and vegetables.
• Challenge your brain.
• Sleep.
• Red wine.
• Focus on one thing at a time (no more multitasking). 

Read the full story at WebMD here. 

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. 

• Chicken, turkey, or tuna
• Eggs (2 full, 1 egg white)
• 16 oz glass of milk (post workout)
• Plain Greek Yogurt (lowfat)

Via Men’s Health “5 Perfect Protein-Packed Gym Snacks”

• 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.
• Sex - Forget it, keep doing what you do.

Via WebMD “Surprising Reasons You’re In Pain”

• Anti-inflammatory properties, reduces muscle pain
• Reduces pain from strenuous exercise
• Analgesic properties without medication side effects
• Ginger proved more effective against pain relief than placebo

• Women who attended church and sporting events were more satisfied with their lives.
• Women who attended sporting events also perceived themselves as being more healthy.
• Men said they were healthier when they volunteered, exercised, and participated in outdoor activities.
• A variety of cultural activities (artistic, musical, theatrical) were also associated with good health in men.
• The more activities the individual participated in, the happier they were.

Via Art Therapy Blog “Study Shows That Participating in Cultural Activities is Associated with Good Health”

• Start writing a journal or make notes about your day
• Listen to music (classical, jazz, rhythmic, or whatever relaxes you)
• Create! (stimulate your creative flow)
• Get on an exercise schedule (at least 15 minutes/day)
• Deep breathing (take a second and listen to your breathing)
• Hang out with friends (be social, and not just online, laughing relieves stress)
• Take a 30-45 minute nap 2-4 days a week 
• Volunteer or offer to help your friends and family with a project
• Cook a meal (baking can be meditative)
• Take a warm bath or long shower 

Via Better Homes & Gardens “12 Free Ways to Stop Stress” 

We would like to thank all of you who read the blog and share it with others! It is great to see so many different people interested in wellness and taking care of their health.

Feel free to leave comments, ask questions, and add us on Facebook. Your feedback is greatly appreciated and can help other readers.

If you have visited Spine and Sports in Manhattan, how was your experience? 

Went on any bike trails? Events in the city?

Come share with us! 

Eat a Healthy Breakfast

• Whole-grain cereal or toast
• Low-fat milk
• Fresh fruit juice
• Bananas
• Egg whites scrambled

Don’t Eat Right Before You Workout

• Large meals: 3-4hrs before workout
• Medium meals: 2-3hrs before workout
• Snacks - 1 hr before workout

Eat Healthy Snacks Throughout the Day

• Energy Bars/Drinks
• Fresh Fruit
• Yogurt
• Fruit Smoothies
• Whole-grain bagel/bread/crackers with peanut butter
• Granola Bars

Eat a Healthy Meal After Your Workout

• Yogurt & Fruit
• Peanut Butter or Chicken Sandwich
• String Cheese & Crackers
• Nuts & Dried Fruit
• Full Meal with protein, starch, vegetable/salad

Stay Hydrated! 

• 2-3 cups water 2-3 hrs before workout
• 1/2cup-1cup water every 15-20 mins during workout
• 2-3 cups water for every pound lost during workout

Read the full story via Mayo Clinic: “Eating and Exercise: 5 Tips to Maximize Your Workouts”

For the next three Saturdays NYC is shutting down over seven miles of connecting streets between the Brooklyn Bridge and Central Park between the hours of 7am and 1pm. This opens up a car-free route for walking, biking, running, and enjoying the city streets. Learn more about Summer Streets in NYC here.