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Showing posts from March, 2016

Low Back Pain? Here's How To Treat It At Home

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Most people have low back pain now and then. In many cases, it isn’t serious and self-care can help. 
Sometimes low back pain can be a sign of a bigger problem. Call your healthcare provider if your pain returns often or gets worse over time. For the long-term care of your back, get regular exercise, lose any excess weight and learn good posture.
Take a short rest
Lying down during the day may be beneficial for short periods of time if severe pain increases with sitting or standing. Long-term bed rest could be detrimental.
Reduce pain and swelling
Cold reduces swelling. Both cold and heat can reduce pain. Protect your skin by placing a towel between your body and the ice or heat source.For the first few days, apply an ice pack for 15 to 20 minutes .After the first few days, try heat for 15 minutes at a time to ease pain. Never sleep on a heating pad.Over-the-counter medicine can help control pain and swelling. Try aspirin or ibuprofen.

Exercise
Exercise can help your back heal. It also helps…

Upcoming Community Classes and Events: April 2016

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All these classes and more will be offered by Gwinnett Medical Center. If a registration number is not listed, please call 678-312-5000 to register, or register online at gwinnettmedicalcenter.org/classes.
Scroll to the bottom of the list to see some of our support groups. A full list of support groups is available here.

Monthly Pre-Diabetes Classes If you’ve been told you have pre-diabetes, or are at high risk of developing diabetes, take charge of your health! Learn effective lifestyle strategies that can dramatically improve your overall health and reduce your chances of developing Type 2 diabetes. Topics include healthy eating, reading food labels, importance of exercise, and weight management. Presented by a registered dietitian, certified diabetes educator, this class is for ages 18 years and older. All classes will be held 5 – 7:30 p.m. There is no cost to attend, but registration is required.

For more information or to register, please call 678-312-6048.
Lawrenceville classes:

Apri…

Everyday Ways To Outsmart The Big C

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We all want to know how we can cut our risk of cancer. Avoid this! Do that! Eat this before noon every other Tuesday!
Turns out, cancer prevention doesn’t have to be that complicated or confusing.
“Healthy choices will reduce the risk of cancer, as does getting regular screenings,” says Rebecca Siegel, an epidemiologist and the American Cancer Society’s director of surveillance information.
You can start by quitting smoking, of course, and always wearing sunscreen. But that’s just the beginning. We highlight three ways to weave even more disease prevention into your everyday life.
1.  Rethink Your Wardrobe The clothes you wear when you’re spending time outside are just as important as the sunscreen you slather on. Wearing bright or dark colors, like red or black, can provide protection from cancer-causing ultraviolet rays. So can clothing made from denim, wool, polyester and rayon. What should you avoid? Items made of lace or bleached cotton, and those that are white or pastel in color—sav…

Foodie Friday: Snacking The Right Way

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A common myth about snacking is that it’s not good for you. This might be true if you’re helping yourself to candy, chips, or other junk foods throughout the day. But healthy snacking is possible — it’s what you eat and how much you eat that matters. How to make snacks work for you The key to healthy snacking is to make smart choices about what you’re eating. Snacks should come from one or more of the following food groups: grains, fruits, vegetables, dairy, and protein. They should also be high in nutrients, and low in fat, sugar, and salt. When snacking, it’s also important to watch how much you’re eating. A snack should be treated as a very small meal. The point is to eat just enough to take the edge off your hunger, not to eat until you’re full. Pack snacks ahead of time The body’s fuel runs out within several hours after eating a meal. If you don’t eat, you’ll feel your energy level drop. You may also notice that you’re less focused and alert. Try packing snacks to bring with you to …

Test Your Knowledge: Arthritis And Alternative Treatments

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Creaky, achy joints. Swollen-looking, stiff knuckles. The signs of arthritis may be all around us, especially when we get beyond age 55 or so. But what do you really know about this disease. And more importantly, what can be done to prevent it or slow down its progression?
What Arthritis Is
Arthritis is a disease that affects the joints (the parts where bones meet and move). It can affect any joint in your body. There are many types of arthritis, including osteoarthritis and rheumatoid arthrtitis. If your symptoms are mild, medications may be enough to reduce pain and swelling. For more severe arthritis, surgery may be needed to improve the condition of the joint or replace the joint entirely.
What causes arthritis?
Cartilage is a smooth substance that protects the ends of your bones and provides cushioning. When you have arthritis, this cartilage breaks down and can no longer protect your bones. The bones rub against each other, causing pain and swelling. Over time, bone spurs (small pie…

Foodie Friday: Eating breakfast Means Better Food Choices All Day

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Skip the most important meal of the day? 
You’d never do something like that, right?
I mean, except for those days when the kids get up late and the morning devolves into chaos. Oh, and those days when you’re due to give a speech at the board meeting and the thought of food before public speaking turns your stomach. And wait, doesn’t a cup of coffee count as “breakfast” anyhow?
Breakfast should make up 30 percent of your day’s calories, says registered dietitian Debbi Beauvais, a spokeswoman for the American Dietetic Association. Eating breakfast—actual food—can do more for you than that cappuccino. The early morning calories can make you more alert and productive throughout the day.
And if you think skipping breakfast is your own little trick to weight loss, think again. Studies show that eating breakfast can help you lose weight.
Celebrity trainer Bob Harper of NBC’s The Biggest Loser agrees.
“I’ve been working with overweight people for many years now, and there is one common thread that…

Strength Training With Proper Form: Advice (And Video Links) From An Athletic Trainer

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By Jessica Poole, Certified Athletic Trainer
When it comes to gaining muscle strength there are numerous ways to work out. From traditional Olympic lifts, single muscle lifts to newer and trendy Cross Fit style strength training, the sky’s the limit to what you can do to gain strength.
So today’s post is going to focus on basic lifting and technique in order to give you a springboard into the world of muscle strength training.
Note: It is important to make sure you have gained basic strength and balance before branching into the world of explosive training. Only once you are sure of your strength and balance should you attempt to flip however many tires, whip ropes or rotate planks to your heart’s desire!
And make sure you have checked with your physician to make sure strength training is safe for you and your medical status.
Okay, disclaimers are over. Here’s what I want to share with you:
Today I am going to list off basic strength training exercises for each muscle group, list the mu…

Why Your Body Needs Strength Training At Any Age, Any Stage

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By Jessica Poole, Certified Athletic Trainer

I’m here to pump (clap and point) you up!
March is here. Prime time to start thinking about warmer weather.
And with warmer weather we don the shorts and tees, swim attire, sandals, and cutoff jeans!
Spring break and outdoor activities beckon! (Can you tell I’ve got spring fever something bad?)
So I’ve decided to prepare for it! I want to be able to play, work hard in my yard and wear shorts to cover sporting events without looking too unfit.
And all this led me to think about strength training – it’s important beyond looking good in shorts!
Today’s blog post is going to focus on knowledge and understanding of muscle strength, and in the next one I’ll give you specific strength training exercises.
Ready? Set? Go! Muscle Strength and Training 101
What is muscle strength?
Muscle strength is the ability to sustain repetitive muscle contractions. We must be able to repeatedly contract our muscles to maintain our posture, breathe, move, work, push, pu…