How to follow a Healthy Lifestyle - The Basics

Are you puzzled by contradictory nutrition and lifestyle guidance out there? Congrats, you are not alone! For every professional recommending you a specific food which is beneficial in your diet, you will find another suggesting the opposite. And, the confusion goes on.

A healthy routine can help you to avert sickness and boost the quality of life. To make it clear, having a healthy diet is not at all about harsh limitations, thinking of unreal zero figures, or resisting the food you tempt for. But, it is a mark of the pair, physical & mental health, functioning well together in a person. 

Here are a few recommendations for a healthy lifestyle/daily routine, which includes simple steps that you can follow to bring a difference in your life.

Exercise Daily:

Exercise is any physical movement that boosts your physical fitness and overall wellness. It improves strength, prevents aging, relieves depression, develops your muscles & cardiovascular system, and much more. Exercises are categorized into three basic types: Aerobics, Anaerobic, and Flexibility. Notably, regular exercise is one of the best gifts that you can give yourself to deal with the hectic lifestyle of today.

Note - Always consider consulting your doctor or nutritionist to ensure a proper diet in your exercising routine.  

Don’t Smoke:

Duh, right? Well, “Healthy” here meant smoke nevermore. There is no healthy amount of smoking. And, there is no way around it; smoking can ruin your health, as it harms almost every organ of the body. Smoke weakens your immune system and kills your strength, which results in a lot of physical problems including, nicotine addiction, strokes, cancers, blood clots, vision issues, thickening of blood vessels and SIDS, etc.  

Remember, it is never too late to quit.

Avoid Alcohol:

If you dream of a healthy lifestyle, first avoid alcohol. Alcohol changes many functionalities in your brain like, emotions, and judgment. Consuming alcohol on an empty stomach and having high-fat speeds up the consequences like slurred speech, poor balance, upset gut, liver disease, cancer, heart muscle damage, FAS, etc.  

Tip - Parents should always discuss the hazardous consequences of alcohol to their children.

Limited medicines:

Always discuss your regular medicines or supplements with your doctor. While on medicines, avoid alcohol as it can cause severe problems further. Did you know, a combination of alcohol and tranquilizers/painkillers can become severely dangerous?

Addiction is described as, continuous use of any substance even though you are experiencing negative issues related to it. Taking painkillers without the prescription also falls under the category of addiction.   

Dealing with Stress:

Stress is normal in everyone’s life, but there is an art to overcome it. Sometimes it becomes a motivator, whereas sometimes it becomes a reason for depression. Learn to recognize the things causing stress in your life, as knowing the source can help you take control. Considerably, the more you take control of your life, the less damage stress can do to you.

Diet:
A balanced diet is an essential factor in your good mood, healthy mind, and body. So, always try to eat food which is low in saturated or trans-fat. Limit your sugar and salt intake, eat more veggies, colorful fruits, and healthy nuts. Be kind to your body and mind.

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

The Added Benefits of Healthy Eating

It is true, what you eat can and often does reflect on your body - either good or bad. The better you eat, the better it can be for all of your body parts, including your hair, skin, nails, bones, and overall general healthy appearance.

Healthy eating habits are essential, and we all know that. Even if you ask the daily junk-food-eaters about this, they will also nod their heads in agreement. Surprisingly, we all know about the benefits but can become helpless with the unusual demands of our taste buds and old habits.

So, keeping all the distractions aside, let's understand how good eating habits benefit our overall health and body.

Weight loss

One of the first and the foremost reasons that will make you accept better eating habits may be to reach your weight loss goals. When you start eating healthy food that can include low carbs, green veggies, salads, and juices, your body begins to use the stored fat for its functioning. Thus, such a healthy diet helps you to lose the extra 'bodyweight" more quickly. Further, if you are following a specialized diet, skipping breakfast may not be the best idea, as it can throw off your blood sugar, and even increases your fat storage. A good rule of thumb may be to include 4-5 servings of fruit in your diet each day. Even though some fruit can have moderate calories, they can also add high-level nutrients.

Controls mood

Believe it or not, when you eat healthy food, everything goes inside your body in a stabilized state; no extra carb or protein shakes may be needed, just a pure and well-balanced diet. And, as food has its direct connection with your mind and body, it does its work by cheering up you from inside. Multiple pieces of research have shown that green leafy vegetables in breakfast can help you to stay happy and healthy by increasing your folate levels. Notably, low folate levels may be a cause of depression.

Boosts immune system

Healthy eating has always maintained its link with a robust immune system. When you eat healthily and feed your body the vital nutrients it needs, conclusively, it gains the strength to fight with diseases and makes you more potent and healthier. A smart diet, with its high-value nutrients, not only gives you a better immune system but also allows your body to work on the repair of your skin cells. That means, more glow and younger-looking skin! 

  

Boosts energy

Are you the one who feels sleepy all day long? If it is yes, you may check your eating habits. A healthy diet might be all you need to boost your energy levels. If your body is not getting enough proper fuel, it could gradually lead to a higher risk of depression, obesity, stroke, and even cancer. Excess of anything is bad, and it goes the same with the bad eating habits.

So, switch to healthy eating habits, and feel more energetic and productive all day long!

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Sports Medicine

Sustaining an injury during a workout, sports involvement, or any type of somatic activity can lead you to see a sports medicine doctor for management. Most sports medicine doctors are trained in inner medication, alternative medication, family medication, or another field and then obtain extra preparation. Others have specialties in treating injuries in smaller and teenage children. They are usually board-certified in pediatrics, or private medication, with extra training in sports medicine. Some, but not all, sports medicine doctors have operating training, too, usually as orthopedic surgeons.

Most sports injuries do not require surgery. Treatment for a sports injury can include the use of pain relievers and keeping the injured area controlled with a cast, sling, or compressor. In some cases, a surgical procedure may be required to renovate dithering tissue or readjust bones. 

Sports medicine healthcare providers have distinct preparation to renovate function to injured patients so they can move properly again as soon as possible. They are also experts in preventing illness and injury of inactive people. Sports medicine healthcare providers do work with professional athletes. But they also treat children and teens involved in sports and adults who exercise for personal fitness. Plus, they treat people who have physically demanding jobs, like construction workers.

Sports medicine in sports injury repair

Orthopedic sports medicine is a subspecialty of Orthopedics that focuses on managing conditions of the musculoskeletal system arising from sports practice. When dealing with athletes, timing is the most difficult issue to face. Typically, athletes aim to return to play as soon as possible and are often at the pre-injury level. This means that management should be optimized to combine the need for a prompt return to sport and to the biologic healing time of the musculo-skeletal. This poses a great challenge to sport medicine surgeons, who need to follow with attention to the latest scientific evidence to offer their patients the best available treatment options.

Sports medicine - Health & Fitness

The need for fitness begins at an early age and extends well into later life. As such, the issue of sports participation is integrally related to the patient's sense of well-being, both physically and emotionally. The family physician is uniquely positioned to be involved across the entire age spectrum and is able to recognize that health and fitness are dependent on a certain degree of physical activity and regular exercise throughout one's life.

The pre-participation assessment, as well as diagnosis and treatment of exercise-related injuries and diseases, are best incorporated into comprehensive medical management. The pre-participation assessment is best performed within the context of the medical home or, at a minimum, by a physician, nurse practitioner, or physician assistant. The family physician is uniquely qualified to be the sports medicine "doctor of choice" because of a broad knowledge base and experience.

Sports medicine in orthopedics

Orthopedic sports medicine specialists condition and train athletes, provide fitness advice relating to athletic performance, and the impact of dietary supplements, pharmaceuticals, and nutrition on athletes’ short- and long-term health and performance. The orthopedic sports doctor can also coordinate medical care within athletic team settings, including working with other health care professionals, such as athletic trainers, physical therapists, and non-orthopedic physicians. As importantly, they can conduct on-the-field evaluation and management of illnesses and injuries.

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Steps to Overcome Negative Thinking during Covid-19

The ups and downs of life, especially during these trying pandemic times, are what keeps us inspired as well as challenged every day. The moment everything is going well, we should appreciate and give thanks. However, when things get tough, we should seek out the opportunity to come out of the situation stronger. Unfortunately, in life’s ebbs and flows, what often stands between us and peace of mind are our own thought processes and perception. Many times, our attitude is what drives our perception, and if positive, helps us find those needed solutions to life's obstacles.

To keep things in the positive lane, try practicing the following;

·      Be mindful

Being mindful is being self-aware of the patterns that lead to negative thinking. If it’s someone or something in your life that makes you feel self-doubt, you need to identify it. When we take note of the source of our fears, worries, anxiety, etc., we take back the power of the situation. This is a first step in reversing the negative to a positive.

·      Practice gratitude

How many times do you show your friends and family that you appreciate them? How many times do you say thank you for life's gifts? You don’t have to wait until next Thanksgiving. The spirit of gratitude is a discipline that helps change negative thinking into finding a ray of light in most every situation. Being grateful assists one to lead a life of happiness and self-love.

·      Don’t hide

Negativity has a way of stripping us of our confidence. Continuing to live life in this state can, therefore, become harder each day. Eventually, our will is crushed. A way to help change this is by not hiding. If something that threatens your confidence happens, do not allow it to own you. Confront it with positivity and take control of your life.

·      Trust your intuition

We all have those gut feelings from time to time (our "inner voice"). Learn to trust your intuition, especially if it tends to lead you down the more positive road.

·      Go for positive friends

To help rid your life of negative thinking, your support system has to be living on the positive side in order to keep encouraging you and each other. It is the concept of positive emotional contagion. When you surround yourself with positive friends, you live and breathe in a more positive manner too. In case you can’t let go of toxic connections, say, family members or co-workers, you can shield yourself from letting them lead you to negativity.

Negative thinking is a choice influenced by those around us, our general attitude in life, and what we feel deep inside. Do not allow yourself to go to the "dark side". By practicing gratitude, trusting your intuition, surrounding yourself with positive friends, and being mindful, you can change your situation and lead a more stabilizing, healthy, and wonderful life! If things are seeming too unbearable, reach out to a mental health professional immediately.

Lubbock Sport Medicine

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or mental health professional.

Grooming Tips: Maintaining a Healthy Beard

Over the years, grooming in men has become a growing topic, changing men’s perspective. Today,  men are highly conscious of what they wear and how it reflects their best features. Along with attire, a man’s beard is another important point of attention. Looking at artists like Drake and Rick Ross, they display the importance of having a well-groomed beard. The style and shape depend on the person but there are things you can do to have the best results.

First of all, be patient. There are men who grow their beard fast, some slow, while others may never be able to sport a full, attractive beard. Leave the beard to grow for about a month and then begin the following grooming tips.

Tip #1: Maintain your hygiene.

An unkempt beard is really not a sight to look at and admire. On top of that, the beard accumulates sweat and if not regularly washed, it can cause irritation and bad smell. On that note, it’s important to clean your beard at least twice a week with a natural shampoo. The shampoo needs to be sulfate-free and should comprise of natural ingredients. Quality men shampoos get rid of excess and sweat leaving your beard fresh and healthy.

Tip #2: Hydrate and Condition

It’s easier to shape and maintain soft a soft beard. Hence, equip your bathroom cabinet with some beard oil with essential oils and extracts to help keep it shiny and all-natural looking. Beard oil not only conditions but also prevents itchiness, moisturizes the skin, and prevents flakes. While applying the oil, make sure you massage it through evenly.

Tip #3: Trim

An even beard is a smart beard. Therefore, you will need to regularly trim the uneven beard hair to maintain your style. For the best outcome, it’s best to use scissors as they are perfect for fine-tuning. Trimmers, on the other hand, may leave split ends. Look into a mirror and allow the face’s natural contour to guide you through the process.

Tip #4: Maintain your health

Like skin and hair, your beard can also tell you about your health.  A thin beard may be a sign that your inner health is suffering. So in order to have a thick beard, eat right, get enough sleep, limit alcohol, and exercise. Of course, genetics do play a large role in how one's beard grows.

Tip #5: Use the right brushes

Finally, avoid hard brushes that cause inflammation and beard loss. Always use a soft bristle brush that leaves no hair loss patches.

There are many styles for men’s beards and with the right one, together with the above, one can have the best-looking beard. Do not forget the mustache as you groom.  We are at an age that appreciates men’s efforts to maintain a beard. Do not hesitate to try one for your own personal style.

Lubbock Sport Medicine

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Increasing Recovery Process and Preventing Sport Injuries

Each generation has iconic sportspersons that shock the world with incredible performances. Recently, it was a Kenyan athlete, Eliud Kipchoge, who ran a marathon in under 2 hours. Based on that performance, and many others, you have to wonder, how intense are their workout sessions? And if abnormally intense, how do they avoid injuries? Today we look at the recovery process and the importance of treating recurring injuries.

Recurring injuries

Injuries are common once you start exercising. But if they keep recurring, then it’s time to evaluate what you are doing wrong. Sports orthopedic doctors usually work closely with coaches and players to ensure top performances. In the event you have a recurring injury, it could call for physical therapy, resting the injured area, or even a surgical procedure. You should visit your orthopedist for diagnosis and a way forward. Such injuries tend to need some medical care, and may not heal by themselves.

The good news is, there are signs to watch out for to identify prolonged injuries, such as increased chronic pain, long recovery times, loss of movement, decreased range of motion and interruption of daily activities due to muscle pains, and soreness, etc. These are red flags that should not be ignored.

Treatment and prevention

Seeking a medical professional’s assistance and guidance is absolutely necessary to avoid and treat injuries, recurring or otherwise. Moreover, you need to listen to the body’s signals. Apart from that, you can help the recovery and prevention process through;

·      A smart warm-up and cool down session

When getting ready for an intense training session, it’s important that your body is ready. Stretch and start small then build up your exercises. After the session, do the same. Only that this time, it’s to cool down the muscles. This helps prevent the impact of a cold stop such as getting muscle cramps and hamstrings. These two sessions safeguard the body and help make the training more effective.

·      Rest

No matter the stakes, it’s good to rest in between your sessions. After addressing the injured area, take some time off and ease into your normal training. Resting will help increase your performance and increase muscle endurance by enabling them to properly regenerate.

·      Hydrate

Working up a sweat can cause your body will lose a lot of fluids. It’s not a problem though. It is a way to get rid of toxins. However, you need to hydrate to keep your body’s water supply at peak levels. In the process, you aid muscle recovery, increase metabolic functions, and help avoid fatigue.

It's easier to exercise without any injuries by taking care of your body. Should there be a recurring injury, do not assume it’s nothing. With the above tips, you can help protect the body and speed up its recovery process. Sports injuries no matter how minor, shouldn’t be ignored. Exercise safely.

Lubbock Sport Medicine

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.