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.

Healthy Eating Tips for a Better Lifestyle

Healthy eating is a choice as a key part of a healthy lifestyle. Due to the studies conducted on the conditions and effects of unhealthy eating, people are now more cautious about what they eat. Obesity, type 2 diabetes, stroke heart diseases and some cancers are caused by unhealthy eating. This knowledge is helpful to those who understand what healthy eating means. It is not depriving yourself some type of foods or skipping meals to stay thin or lose weight. It is more than that. To really understand healthy eating, here are some tips;

·      Consuming a healthy diet

There are thousands of nutritional advice articles written by doctors and nutritionists. Each of these list different conditions and foods to avoid. At some point, it may become confusing since one diet plan may restrict certain foods but another be based on the restricted foods. A healthy diet, however, is one that consists of fats, protein, vitamins, carbohydrates, minerals, and fiber. These foods should be consumed in the right amounts as suggested in the healthy eating pyramid. Only then can one claim to have eaten healthy.

·      Eating right

Many of us have bad eating habits such as eating unnecessarily or eating processed foods with high added sugar.  Eating healthy means eating in accordance to how active you are, especially in the consumption of calories. Avoid processed foods as much as you can. If consuming packaged foods, check the nutritional information so as to pick a much healthier choice. Studies show that it's often better to go natural.

·      Eating a home cooked meal

For those of us who work late or have demanding jobs, eating a home cooked meal may not be a convenient option. However, spending the time to home-cook your meals can be well worth the extra time it might take vs grabbing a fast food burger on the way home.  Whenever you get a chance, cook and eat at home where you will control the preparation methods and ingredients to use.

·      Breakfast is important

Breakfast gives us the energy to start the day off on high concentration and mental health. Often, people think that eating breakfast is unhealthy and contributes to weight gain. This is not true. What matters is what your breakfast consists of. Having lower sugar, whole grain cereals with a slice of fruit will not lead to weight gain. Your choice of breakfast should not have high calories foods or foods and juices with added sugar.

·      Water is essential

Our body needs to be hydrated to avoid some conditions such as fainting.  Even though the food we eat contains water, a couple of glasses of water or lower fat milk helps keep the body energized and hydrated. Sugary soft drinks are no substitute to water and neither are unsweetened fruit smoothies. These choices are high in free sugar and added sugar.

These are just a few aspects of what healthy eating entails. When one follows the right path of healthy eating, it not only nourishes the body but also boosts mood and the overall body’s performance. Make the choice to eat healthily, and live a happy life.

Remember to live life to its Fullest

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.

Coping with Stress for Better Health

Stress is a mental condition that interrupts our health. Unfortunately, stress is not something that we can get rid of completely.  As a child, you became stressed for not finishing chores assigned to you and not finishing school assignments. Now as an adult, stress is part of your life from your workplace to your home. This is why you need to control your stress levels to manageable levels.

Stress affects your health through releasing some chemicals in the brain that affect your psychological and physical health. Stress has been linked to some diseases such as high blood pressure, ulcers and the weakening of the immune system. Learn to deal with your stress, and help improve your overall health and wellness.

A few helpful tips can include;

   • Identifying the "stressors"
To cope with stress, you have to know its roots. Most people often face stress from work and the pressure to meet their family’s needs. Once you identify the stressors, you can now know how to handle these situations while better keeping your cool. It helps one to master their stress and control the stress levels for a healthier and happier life.

   • Managing your time
Not meeting deadlines or not finishing your day’s work can cause major stress. The only way to avoid this is to more effectively manage your time. There are some things that cannot be achieved in a day and we should be okay with that. However, it will help if you prioritize the things you have to do. Finishing such jobs will reduce the amount of stress rather than overburdening yourself with a to-do list full of incomplete tasks.

   • Proper future planning
One can avoid stress by planning. If one is set to attend a certain event or produce a certain result in the future, it helps if there is a plan. A future plan assists to get you ready for what is to come and meet the expectations and thereby reducing stress. Planning provides a calm environment and easily identifies the given stressor to avoid.

   • It's ok to smile and laugh.
Laughter is truly the best medicine. Humorous people tend to be more healthy and happier when compared to moody people. Laughter drifts your mind from all the stressors and lowers the stress hormones.  Be the one to bring joy to others and most importantly to yourself in order to keep stress from consuming you.

   • Listening to music
Sometimes music is just what you need to deal with stress. If it is a tune one can dance to, it will engage the body in a physical activity that will help reduce stress. Music can uplift your soul whenever you are feeling down or overwhelmed by tough times.

   • Social connectivity
Socializing is a good way to help curb stress. It assists you to let some stressing thoughts out of your system and can also help find quick solutions. Direct contact (not via social media so much) with friends and family can help tremendously to be more centered and stress-free. Seeking help from a licensed therapist may also help in dealing with an abundance of stress and avoid negative thoughts.

Allowing stress to consume you only leads to diminished energy and slowly steals away your health. Through the above tips, you can better manage stress and live healthier and happier.

Remember to live life to its Fullest

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.

Health and Wellness Tips

It is hard not to strive for a healthy lifestyle with all the health and wellness campaigns constantly around us. The health and wellness benefits are undeniable, as they help to improve our overall body functions.

There are many wellness programs that one can adopt or join to help keep them on the right path of good health (and happiness). Such programs reduce elevated health risks, improve productivity, build and sustain morale and improve the body’s immune system.  The health and wellness programs are aimed at improving the physical and mental health. This can be done through;

Health and wellness for physical health

Dozens of articles and online resources on health and wellness emphasize on keeping fit and avoiding unhealthy lifestyles. In order to achieve this, one has to endure and persevere regular exercises and controlled dietary choices, and in some cases restrictions by doctors for a healthy living. It may not be easy to maintain such conditions. It can take a toll on your body, and at some point may seem impossible to keep up with. However, with the support of family and friends, one can easily achieve great health. Try to develop and stick to a routine. This, alone, can help move an occasional healthy effort into a daily habit. 

Apart from healthy eating and exercising, avoiding drugs and substance abuse also leads to the greater wellness of the body. Smoking, excessive alcohol intake, and consumption of other toxic drugs can easily lead to failure of some vital organs such as the liver and kidneys.  Keeping away from such bad lifestyle influences will help increase your physical health and wellness.

Health and wellness for mental health

In order to maintain mental health, one has to avoid and effectively manage stress. Stress is not only destructive mentally and emotionally but also physically. There are those who seem to strive in stress, while the rest of us mere mortals are hindered by it. Stress can lead to the decline of both mental and physical health. A stressful person may incur mood swings, and may not enjoy life to its fullest. To achieve wellness for mental health, one has to avoid stressful situations and jobs that are beyond the stress limit. Daily exercise, proper eating, and meditation can be great stress-relievers. 

Another way to achieve mental health is to unplug from technology every once in awhile. People are spending too many hours on social media, playing video games and watching movies that they barely have time to let their brains relax. Unplugging from such activities and reconnecting with nature, friends, and family is good for your mental health. It will improve your social skills to associate with those close to you and meet new people.

Proper and Sufficient Sleep is also a good way to ensure health and wellness. It helps us regenerate lost energy during the day and also helps manage stress. Sleeping for few hours will affect your overall mental health, decreasing the wellness of the body. Get enough sleep for a healthy life.

Health and wellness should not be taken for granted as not maintaining it can lead to a chain of health issues. One can improve their health physically and mentally through the above tips for overall wellness.

Remember to live life to its Fullest

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.

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.

Live life to its Fullest!

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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