Joint-Healthy Foods

Joint discomfort slows down millions of Americans who love to follow an active lifestyle.  Here is a basic list of joint-healthy foods that are proven to support and provide a positive impact on helping to maintain healthy joints.  Aside from being part of an overall healthy diet, these foods are simply delicious.  So, no excuses...  Eat healthy & be active.

Antioxidants are the warriors against free radicals, and help to prevent cell damage and disease. They include vitamin A (or beta carotene and other carotenoids), vitamin C, vitamin E and Selenium. An easy way to remember these powerful substances is with the acronym “ACES”.  

Select foods for each include:

•  Vitamin A - There are tons of food that are rich in Vitamin A.  Some of the more common include Carrots, Sweet Potatoes, Cod Liver Oil (yum!), Whole Milk, Mangos, Paprika, Iceberg Lettuce, Cantaloupe, Kale, Peas, and Turnip Greens
• Vitamin C - When we think Vitamin C, we naturally think fruit, as we should.  Yet, instead of just oranges, limes, grapefruit, pineapple, and tomatoes, there are many other foods rich in Vitamin C, as well.  These include raspberries, red peppers, broccoli, papaya, mangos, and even asparagus – plus a number of more!
• Vitamin E – Can’t get enough of Avocados?  Good thing because they are loaded with vitamin E, as are whole grain cereals and bread, peanut butter, and sunflower seeds.
• Selenium – Not very well known, but highly important. Brazil nuts are an amazing source of Selenium, and is part of powerhouse list that includes Cooked Tuna & Oysters, sunflower seeds, lean pork, whole-wheat bread, chicken, beef, and mushrooms.

Omega Fatty Acids Certain fatty acids are, by nature, protective and can reduce discomfort and swelling in affected joints. Excellent dietary sources of omega-3 fatty acids include flaxseed oil and seeds, salmon, sardines, herring, nuts, green vegetables, and whole grains.

Supplements:

For added boost to joint health, a glucosamine-based dietary supplement can be of help. Glucosamine is excellent for maintaining joint cartilage, and can assist in improving joint comfort and mobility.

The list of healthy & delicious foods to help support joint health and overall wellbeing is endless. Consistency in your healthy eating patterns can be the key in continuing to enjoy the active lifestyle that you love.

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Disclaimer:  This information has been provided by Dr. Kevin Crawford, Lubbock Sports Medicine as general information only. It is not intended for any patient or specific situation.  Exercise with care and under a doctor's supervision.

Lubbock Sports Medicine

Dr. Kevin Crawford, MD
4110 22nd Place Lubbock, TX 79409

(806) 792-4329

Dr. Kevin Crawford, Leading Orthopedic Surgeon in Lubbock Texas

Meet Dr. Kevin Crawford

As a leading orthopedic surgeon in Lubbock TX, and focused on minimally invasive surgical techniques, Dr. Kevin Crawford's expertise includes arthroscopic and reconstructive surgery of the shoulder, knee, and elbow with an emphasis on advanced arthroscopic techniques.  Dr. Kevin Crawford is the premier ACL doctor in Lubbock TX, with a high emphasis on ACL Reconstruction. In 2004, Dr. Crawford was asked to serve as a U.S. Ski and Snowboard Team Physician. Since that time he has traveled the world to care for the athletes of the U.S. Men's Alpine ski team. Dr. Crawford currently serves as the Medical Director and Head Team Orthopedist for Texas Tech University Athletics. Dr. Crawford has been voted KCBD’s “Best of the West” in orthopedic surgery six times since the award’s inception in 2009, and has been named to the Texas Super Doctors list every year since 2009 (View Texas Super Doctor List).

Dr. Crawford serves on the Review Panel for the American Journal of Sports Medicine and the Journal of Shoulder and Elbow Surgery.  Dr. Crawford enjoys treating patients of all ages with activity-related shoulder and knee conditions. Dr. Crawford is a Lubbock native, having attended Monterey High School prior to graduating from Baylor University in 1987. He earned his medical degree from the University of Texas Southwestern Medical School in Dallas, Texas, in 1992. He completed an Orthopedic Surgery Residency at UT Southwestern Medical Center and Parkland Hospital, later accepting a Sports Medicine Fellowship with the prestigious Steadman-Hawkins Clinic in Vail, Colorado. During this year-long fellowship he received advanced training in arthroscopic knee and shoulder surgery.  He returned home to West Texas to join the physicians of Lubbock Sports Medicine (formerly Lubbock Bone & Joint Clinic).

Dr. Crawford has authored several book chapters and been published in a number of peer reviewed journals. Professional interests include the use of biologics such as stem cells to aid in the healing of rotator cuff tear repairs. He has a Sports Subspecialty Certificate from the American Board of Orthopaedic Surgery.  He is a fellow in the American Academy of Orthopaedic Surgery, a member of the American Orthopedic Society for Sports Medicine, the Arthroscopy Association of North American, and is a Diplomat of the American Board of Orthopaedic Surgery.

Dr. Crawford and his wife Maura have three children: Kylie, Colin, and Cadan.

Lubbock Sports Medicine

Dr. Kevin Crawford, MD
4110 22nd Place Lubbock, TX 79409

(806) 792-4329

Running Vs. Walking: Which is "Better"?

Running Vs. Walking? 

Ihat's the age-old question. It has a lot to do with what your goals are.  Each has its drawbacks, and each has its benefits - but both are a much better option for one's health than staying plugged to the TV on the couch.  The bottom line is that you are moving your body.  That, and a sensible diet. It's actually a bit more complicated than it might seem, with a number of factors involved.  There are so many direct and indirect benefits to most physical activities.

But, if your main goal is to lose weight, then keep this in mind...

The more intense a physical activity, the more calories are burned. Therefore, if you run a six minute mile, you will burn more calories than leisurely walking a mile.  Plus, the "after-burn" calories you continue to expend after an intense exercise will be markedly higher than that of just a walk. However, if you maintain a brisk walk of 10 miles an hour or faster, the calorie burn quickly catches up to that of a run.  So, it greatly depends on the pace of the individual.

I've actually seen brisk walkers fly by "joggers".  Some of these power walkers even beat out experienced long distance runners. Just visit the mall some time early in the morning, and you'll know what I'm talking about.  Getting good exercise in an air conditioned environment - Pretty smart if you ask me.

Calorie burn also has to do with how fit a person is.  A seasoned runner will typically burn fewer calories than someone just starting out for the same distance & speed run.  The new runner's body is working harder and less efficiently. Also, the heavier you are, the more energy you burn (now, I'm now suggesting that you start with daily fast food lunches to put on more weight).

Now, let's talking about impact.  By its nature, walking is low-impact.  Less stress on the shins, knees, bones, back, and body in general.  Hence, the explosion in well-cushioned running shoes.  If you do partake in running, try to run on less hard surfaces, like dirt.  Also, asphalt vs hard concrete is a better option.  You want the benefits of exercise, but not at the expense of long-term harm to your body.

Some important considerations to keep in mind:

• A proper Warmup is critical.  Even if you plan on walking, it's important to get your blood flowing before you start.

• Keep a good posture.   Don't slouch when running or walking, and keep as tall as possible.  Remember to stay relaxed.  

• Breathe!  Try to regulate your breaths to keep in sequence with your pace.  This is part of being relaxed, and can have a positive impact in your overall routine and enjoyment.

• Using a heart monitor is a great way to gauge your exertion level. If you want to increase or decrease your heart rate, modify your pace and exertion according.  If you want to increase your heart rate, try moving your arms or quickening your steps.  Just remember to know your limitations, and don't over do it.

• For the beginners, start slow.  Don't go for the five mile run right off the bat.  Walk at first, then build up to a jog.  You will be using muscles that you've not used for awhile, so it's all new to your body.  It's amazing, though, how quickly our bodies adapt, so take it slow and conservative.  You'll get there.

Hear's to your Health!

Disclaimer:  This information has been provided by Dr. Kevin Crawford, Lubbock Sports Medicine as general information only. It is not intended for any patient or specific situation.  Exercise with care and under a doctor's supervision.

Lubbock Sports Medicine

Dr. Kevin Crawford, MD

4110 22nd Place Lubbock, TX 79409

(806) 792-4329