By Ron Johnson, M.D., F.A.C.S, Chief Medical Officer, Satori World Medical

With an eventful holiday schedule filled with family gatherings, work parties, traveling and gift shopping, it can be difficult to stay healthy during this busy season. Below are a few tips that can keep you healthy this winter.

1.       Avoid overeating

The holiday season is the easiest time to overindulge in high calorie meals and sugary treats. Before attending a holiday party, eat a healthy snack (like whole-wheat pita bread and hummus or sliced fruit with almond butter) at home to avoid overeating at the gathering. Once at dinner, eat slowly and savor each bite. It can take up to 20 minutes for the food to settle and to feel satisfied. If you are going to get second helpings, fill your plate with just vegetables and salad. 

2.       Plan time for exercise

Although winter schedules are usually much busier with holiday parties and family events, try to maintain a regular exercise schedule. Bundle up and go for a walk after dinner to view your neighborhood’s holiday lights and decorations, or grab a loved one and go to your local ice rink for a fun workout. Combine a holiday shopping trip with exercise by walking every floor of your favorite indoor mall. Exercising regularly throughout winter and the holidays will make your New Year’s fitness resolution much easier to attain.

3.       Beware of drinks

Alcohol consumption can cause food cravings. Limit yourself to 1-2 low-calorie alcoholic drinks (wine, light beer or champagne) and try to avoid the eggnog – it can have as much as 11 grams of saturated fat and 400 calories per drink!

4.       Get the flu shot

Holiday celebrations bring you in close contact with lots of family members and friends. The best way to prevent influenza is getting a yearly flu shot.

Wishing you and your families a healthy holiday season,

Dr. Ron Johnson

Today is World Heart Day! World Heart Day was created to inform people around the world that heart disease and stroke are the world’s leading cause of death. Over 17 million people die from cardiovascular diseases each year, representing 30 percent of all global deaths.

Compelling evidence indicates that the following strategies are effective in preventing cardiovascular diseases:

1. Do not smoke or use tobacco – Smoking greatly increases the risk of developing coronary artery disease by 50 percent or more. Just one year after you stop smoking, your risk of heart disease drops dramatically.
2. Eat a heart-healthy diet that limits fat and salt intake – Eat foods that are low in saturated fat, cholesterol and salt. Try incorporating more whole grains, beans, nuts and fish to your diet and limiting red meat, dairy products and solid fats (butter and margarine).
3. Have an active lifestyle and keep a healthy weight – Try to exercise for at least 30 minutes every day. Try taking the stairs instead of the elevator or go for a brisk walk on your lunch break. Don’t forget that everyday activities and chores, like cleaning the house and walking the dog count toward your 30 minutes a day physical activity.
4. Limit alcohol intake – Drink alcohol in moderation and no more than 1-2 drinks a day.
5. Get yearly checkups – Schedule blood pressure and cholesterol levels checks regularly so you know exactly what measures to take every year to maintain a healthy heart.
6. Encourage stress-free moments – To help relieve stress, take regular breaks while working, stick to a regular sleep schedule, relax to soothing music or take a yoga class.

Don’t forget to consult your physician before starting a new diet or exercise regimen. Find out more information about World Heart Day on their website: http://www.world-heart-federation.org/index.php?id=123

By Dr. Ron Johnson, Chief Medical Officer at Satori World Medical

Traveling for people with back or neck pain can be demanding. Cramped airplane seats, carrying heavy luggage and sitting for an extended period of time can all aggravate the pain. The following tips can help reduce back and neck discomfort while traveling.

1.    Lift with your legs

Always use your knees and leg muscles to lift heavy luggage, rather than your back muscles. Also, remember to distribute the weight of a bag evenly on both sides of your body to avoid strains.

2.    Bring a pillow

Bring a lumbar support pillow to make your cramped airplane seat more comfortable and to support your lower back. You can also pack an inflatable neck pillow to help avoid neck strain during sleep.

 3.    Pack light

Not only is a heavy bag a burden to carry around, but it can also strain back and neck muscles when lifting into overhead bins or into the trunk of a car. Make sure to pack light and for less hassle, check all your suitcases. If you decide to take a carryon item, bring a bag with wheels and a handle.

4.    Walk around the cabin

Sitting in the same position for a long time can cause stiffness and back pain. Try to walk up and down the aisles of the airplane every hour. Also, try these in-flight exercises to keep your blood flowing during the flight.

By Dr. Ron Johnson, Chief Medical Officer at Satori World Medical

Deep Vein Thrombosis (DVT) is a condition where blood clots form in the deep veins of the legs. DVT risk is increased on long flights due to immobility in cramped seats. As I mentioned in the last health tip, drinking enough liquids, avoiding alcohol and caffeine, wearing loose clothing and physical activity can all help prevent DVT.

In addition to walking around the cabin of the aircraft every hour, try these simple in-flight circulation exercises to keep your blood flowing during lengthy flights:

1. Ankle Circles—Stretch your legs out under the seat in front of you. Lift one leg slightly and rotate your foot clockwise at the ankle and then counter clockwise. Repeat with your other leg.
2. Heel Raises—Lift the balls of your feet so that only your heels are on the floor. Hold this position for five seconds and then lower your feet. Repeat 10 times.
3. Knee Lifts—Sitting straight up, keep your knee bent and lift your thigh so that you’re flexing at the hip. Alternate legs.
4. Toe Curls—Curl your toes and release. Also try pressing your toes down against the floor or wiggling them inside your shoes.
5. Overhead Stretches – Raise both hands straight up over your head, as far as you can. Hold stretch for 15 seconds.

Have a safe flight!

By Dr. Ron Johnson, Chief Medical Officer at Satori World Medical

Sitting for an extended period of time on a fight can cause leg cramps, swelling, and sore joints. However, the most serious concern is a condition called deep vein thrombosis (DVT), where blood clots form in the leg. DVT risk is increased with air travel due to the confined seating, prolonged leg immobility and low cabin pressure. Symptoms of DVT include pain, swelling and discoloration of the leg and dilation of the surface veins. Although the risk of developing deep vein thrombosis is rare, below are a few preventative measures:

1.       Avoid heavy medication and sleeping aids. They can cause long periods of inactivity and can contribute to blood clot formation.

2.       Drink plenty of water. Planes have very dry air which can cause dehydration, muscle aches, and thickening of blood. Drinking beverages with electrolyte-fortified solutions, such as Gatorade or a similar sports drink, can increase fluid retention and keep you better hydrated than ordinary juice or water.

3.       Avoid alcohol and caffeinated beverages. These beverages can contribute to dehydration.

4.       Take frequent breaks to stretch your legs and arms. Try to walk around the cabin of the aircraft every hour if possible to increase blood circulation. When seated, avoid crossing your legs for a prolonged period of time.

5.       Purchase flight stockings. Research has shown that compression stockings or flight hose can increase circulation and lower the risk of deep vein thrombosis when worn correctly. They can be bought at most pharmacies and are also available at the airport.

6.       Wear loose-fitting, unrestricting clothing. Tight fitting garments can restrict blood flow through the body.

The next health tip will cover simple in-flight exercises that can help keep your blood flowing during long flights.

By Dr. Ron Johnson, Chief Medical Officer at Satori World Medical

Close contact with several passengers in a confined space is one reason people can get sick after a long flight.  Fortunately, there are easy ways to protect yourself and reduce the chances of feeling under the weather when you reach your destination.

1.       Prepare beforehand: It is important to strengthen your body’s defenses before your travels.  Get a good night’s sleep before you fly out, just in case you are unable to fall asleep during your flight. Also, a few days prior to traveling, take multivitamins to ensure your immune system is in good shape.

2.       Stay hydrated: Prior to boarding the airplane and throughout the duration of the flight, keep your body hydrated by drinking plenty of water, but try and avoid alcohol and caffeine which can dehydrate.

3.       Bring anti-bacterial wipes: Touching a contaminated magazine or seat, and then touching your nose or mouth can increase your chances of becoming sick. Carry anti-bacterial hand sanitizer in your carryon bag and wash your hands before each meal. You can also bring anti-bacterial towelettes to wipe down your tray table and arm rest.

4.       Reduce stress: Traveling can be taxing at times and stress can lower your immune system. Reduce stress by planning the details of your trip in advance and follow these tips to avoid the hassles of airport security: http://www.satoriworldmedical.com/blog/2010/09/travel-tip-%E2%80%93-friday-september-17/

5.       Take medicine at the first sign of sickness: Colds and flues usually develop slowly. If you do catch a cold after your flight, take medication or an herbal remedy at the first sign of sickness. Sometimes you can head off a cold before it starts.

By Dr. Ron Johnson, Chief Medical Officer at Satori World Medical

World Heart Day is globally held on the last Sunday of September each year to inform people about cardiovascular diseases, which are the biggest cause of death worldwide. Over 17 million people have died from cardiovascular diseases in 2005, representing 30 percent of all global deaths.

Compelling evidence indicates that the following strategies are effective in preventing cardiovascular diseases:

1. Do not smoke
2. Eat a heart-healthy diet, that limits fat and salt intake
3. Have an active lifestyle and keep a healthy weight
4. Limit alcohol intake to one to two drinks a day
5. Get your blood pressure and cholesterol levels checked regularly
6. Encourage stress-free moments at home and at work

Read further about how to reduce your risk of heart problems and about World Heart Day here.

By Dr. Ron Johnson, Chief Medical Officer at Satori World Medical

An estimated 46 million people in the United States have arthritis of some form. By the year 2020, this number is expected to reach 60 million. Osteoarthritis, the most common form of arthritis, is caused by the breakdown and eventual loss of the cartilage of one or more joints. Here are a few tips to maintain healthy joints and protect against injury and disease.

1.       Maintain a healthy weight

Carrying less weight will help reduce pressure on your knees, hips, and back and can help prevent joint injury.

2.       Be active

Sitting or standing for extended periods can cause joint stiffness. Engage in low impact exercises that raise your heart rate and reduce joint swelling – try yoga, swimming, walking, or bicycling. 

3.       Eat right

A diet that is high in omega-3 fatty acids, Vitamin D and Vitamin C can promote healthy joints and reduce pain and swelling. A good source of Omega-3 fatty acids can be found in foods such as salmon, flaxseed oil and walnuts. Many experts recommend taking supplemental Omega-3 for joint health. Vitamin C is necessary for the formation of collagen that supports joint tissue and can slow the progression of osteoarthritis. Excellent sources of Vitamin C are papayas, oranges, and brussel sprouts. Vitamin D helps build strong bones, which reduces stress on joints. Vitamin D-rich foods include pure cod liver oil, salmon and milk.