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Wednesday, December 17, 2014

Best Foods for Your Bones



While many of us will enjoy the delicious foods of the holiday season, don't forget some great, functional foods for your bones. Most know that milk and dairy products are great for bone health. But there are other foods that nourish and protect your bones too, such as certain fishes and dark leafy green vegetables.

Fish such as salmon, sardines and whitebait are a good choice. While fresh fish is always an excellent option, the canned variety of these fishes is also highly beneficial.

For dark greens, leafy types such as kale, spinach, and turnip pack a powerful punch of calcium, and vitamins A and K too. Broccoli is also a great go-to food for your bones. When preparing these vegetables, eating them raw, maybe in a salad, or lightly steamed is your best bet for absorbing the most nutrients.

Other calcium-rich foods that encourage strong bones include yogurt, cheese, nuts and dried fruits such as figs and apricots. Fortified cereals and other whole grains are also smart choices.

A healthy mix of these foods should be part of your regular diet to maintain optimal bone health:
  • Cereal, calcium-fortified
  • Soy milk, calcium-fortified
  • Dairy milk (nonfat, 2%, whole or lactose-reduced)
  • Swiss cheese
  • Cheddar cheese
  • Yogurt
  • Orange juice, calcium-fortified
  • Canned sardines
  • Canned salmon
  • Kale
  • Spinach
  • Turnip greens
  • Broccoli
  • Dried beans
In addition to a proper diet, orthopedists recommend taking calcium supplements, around 1,000 mg daily, and vitamin D supplements, around 1,000 to 2,000 IU daily.

Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).

Monday, December 15, 2014

4 Tactics for Pain-Free Cycling



Whether you are new to cycling or an old pro, these tips should help you make the most out of your ride and keep it pain-free.

1. Get a Proper Bike Fit

The first thing you need to do when you purchase your bicycle is get a bike fit. It may seem like an unnecessary expense, but in the long run it will be worth it to prevent unnecessary aches and pains, or even serious injury.

2. Do Some Stretching

Stretching will help you improve your flexibility and keep your joints safe. Check out these stretching exercises and yoga positions that are specifically for cyclists.

3. Watch Your Shoes

Foot pain and hot spots can affect even experienced cyclists because the fat pads in our feet shrink over time. Try a loose or wider shoe, and change your foot beds regularly.

4. Get the Right Accessories

Gloves and bike shorts aren't just for fashion. The gloves protect your hands from calluses, blisters, and the impact caused by falls, while bike shorts can save you from painful chaffing.

Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).

Friday, December 12, 2014

Dr. Mukai on KLBJ News: Tech Neck



You've heard about the dangers of texting and driving, yet, texting could also be the reason for your next trip to the doctor's office.

Dr. Ai Mukai, physiatrist at Texas Orthopedics, spoke to Perry Watson of KLBJ News Radio about a recent study that shows how looking at our smart phone can cause aches and pains your spine and neck. Click here to list to the story online.

Tuesday, December 9, 2014

Dr. Whittemore Retires: Good Luck & Thank You


After nearly three decades of serving Central Texas patients, Dr. Archie Whittemore will be retiring. His last day at Texas Orthopedics will be December 31, 2014.

Dr. Whittemore has a deep and remarkable career in orthopedics in Texas. He earned his medical degree from The University of Texas Health Science Center at San Antonio followed by a residency at University Hospital in San Antonio. His first medical position was as a physician for the United States Army from 1972-1974.

Dr. Whittemore left the following note to his patients:

It has been an honor to care for your orthopedic needs. I will leave with the feeling that we have accomplished a lot together, and I hope that you will continue to have a keen interest in your future healthcare needs. I will miss our visits very much.

I am leaving a group of very dedicated musculoskeletal providers in our office that are ready to continue your care. Your medical records will remain at Texas Orthopedics. If you choose to seek medical care from a physician outside of Texas Orthopedics, please request a records release form by calling 512-439-1000. You may also print a records release form on our website www.txortho.com/contact.

I have greatly valued our relationship and thank you for your loyalty and friendship over the years. Best wishes for your future health.

Goodbye, Dr. Whittemore. Enjoy retirement!

Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).


Monday, December 8, 2014

Austin Fit Highlights Dr. Bergin's Riding & Writing Passions



When not working with patients, Texas Orthopedics' surgeon Dr. Barbara Bergin can often be found training and riding horses. It's her passion outside of medicine, discovered almost by accident. It's also how she stays fit and active.

At the age of 40, Bergin decided to learn to ride a horse at the suggestion of a friend. She fell in love with the sport. She now competes in cow horse competitions and has received awards in a number of competitions, including third place in the National Reined Cow Horse Championships.

Austin Fit magazine caught up with Dr. Bergin to learn more about her favorite sport and what she does to stay competition ready and injury free. For Bergin it's also opened up a new, interesting chapter.

Said Dr. Bergin to Austin Fit, "Forty years ago, before I started riding horses, I never saw myself doing any of the things I do right now, except for being an orthopedic surgeon," Bergin said. "Sometimes you can't predict where you'll be later on in life, but it's important to enjoy what you do. If you have a good opportunity, take it. If you think something sounds fun, do it."

Click here to read the full article.

Keep up withe Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).

Friday, December 5, 2014

Dr. Mukai on KVUE: 'Tech Neck'



We all know that texting and driving is a danger. But, did you know that texting is also a pain in the neck... literally?

A new study published in Surgical Technology International says that looking down at a cell phone is equivalent to placing a 60 pound weight on your neck. How much is 60 pounds? Six bowling balls or an 8-year old child. All this looking down can lead to a lot of aches and pains in your neck and spine, which is often referred to as 'tech neck'.

Dr. Ai Mukai, physiatrist at Texas Orthopedics, discusses the study on KVUE-TV and what we can do to prevent it.

Click here to see the story on KVUE.com

Wednesday, December 3, 2014

3 Winter Weather Exercise Tips



When the temperature drops, it's tempting to head outside for a great run or workout. Chilly weather is so inviting to Central Texans as we welcome a much-needed break from the heat. But it's important this time of year to remember to bundle up and stay protected from the elements while you are outdoors. Cold weather sports injuries are very common but can be avoided.

Here are things to watch for along with some helpful tips as you head out the door:

Brain freeze - literally
If your body temperature drops and you begin to shiver, your decision-making and coordination abilities suffer. Dressing appropriately for outside is key to maintaining proper body heat. Several warm, but breathable and lightweight, layers are the best option. Pay close attention to your head and feet to ensure they are fully covered.

Sprains & Strains
Cold weather can cause constricted blood vessels which do a poor job of pumping blood to your muscles and tendons. Decreased blood flow leads to inflexibility and potential sprains, strains, and other musculoskeletal injuries.

Scott Smith, MD orthopedic surgeon for Texas Orthopedics, suggests increasing the amount of time you warm up before a strenuous outdoor activity, and engaging in dynamic moves, like side-shuffles and slow jogging, until you've broken a light sweat.

Cold and flu susceptibility
The cold and flu virus spread more easily in dry, cold air. Being outside in extreme conditions can compromise your immune system leaving you vulnerable to illness. Stay healthy and prevent the spread of these germs by washing/sanitizing hands frequently, limiting contact with sick people, and getting a flu shot.

Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).