On Air: Dr. Brian Paris Shares Dangers of Sitting

“Sitting is the new smoking,” Dr. Brian Paris tells News Channel 8’s Larry Smith on Good Morning Washington. A sedentary lifestyle causes a host of problems which include digestive issues, diabetes and obesity. Sitting too much is even linked with an increased likelihood of developing cancer. It may seem like an unavoidable challenge for people whose jobs involve sitting at a desk all day, but Dr. Paris shares how easy it is to overcome a sedentary lifestyle.

The first recommendation Dr. Paris makes is for a wobble chair that allows your whole body to move around while your feet stay firmly planted on the ground. This allows you to exercise your back, legs and abdominal area. Larry Smith even takes a seat, demonstrating the wobble chair himself. Another useful tool is a regular desk that has the ability to transform into a standing desk, so you can switch between sitting and standing.

To avoid sitting too much without buying new equipment, Dr. Paris discloses his personal strategy for making a sedentary routine active. Dr. Paris suggests that for every 25 minutes of time spent working, five minutes should be spent moving around. It can be as simple as getting a drink of water or stretching right at the side of your desk.

Watch Dr. Brian Paris live on News Channel 8.

 

6 Tips to Reduce Back Pain at Home

According to National Institute of Health, back pain affects 8 out of 10 people at some point during their lifetime. No matter when it appears or what may have caused it, back pain can be a real burden. Here are 6 simple tips you can use at home to relieve troublesome back pain quickly and effectively.

1. Work It Out

Often, when your back is in pain, the last thing you want to do is exercise. But certain exercises can actually reduce back pain. Adding yoga, pilates and core strengthening exercises to your workout routine will increase flexibility, balance and strength which, in turn will reduce back pain.

2. Use a Heating Pad or Ice Pack

Applying heat to your back can reduce pain, stiffness, cramping and muscle spasms, as warm temperatures loosen up the back muscles and relieve tension. Administer heat to your aching back with a hot compress, a dry or moist heating pad or with a hot bath. Ice tends to work better to reduce inflammation and swelling. A cold pack, iced towel/compress, or cool bath are all great ways to reduce back pain. But be sure to always wrap heating pads or ice compacts in a towel before use, as these treatments should never be applied directly to the skin.

3. Sleep With a Pillow Under Your Knees

Place a small pillow under the back of your knees to reduce stress on your spine and support the natural curve in your lower back while you sleep. By slightly elevating your legs as you sleep, you can greatly reduce pressure on your back.

4. Lose the Heels

Sorry, ladies. If you suffer from back pain, it’s time to say goodbye to your favorite pair of pumps. Comfortable, low-heeled shoes are your best bet for back pain prevention, as they reduce the strain on the back while standing. If you must wear heels to an event, consider swapping them with a non-heeled shoe on your way to and from the location.

5. Straighten Up

Good posture is key to both preventing and relieving back pain. Perform posture checks throughout the day and avoid rounding your shoulders, slouching, or bending sideways while standing.

6. Increase Your Vitamin D and Calcium Intake

Vitamin D and Calcium are essential for bone strength. Studies indicate that deficiencies of Vitamin D and Calcium lead to chronic pain in the lower back. So be sure to load up on plenty of  orange juice, dairy products, leafy greens, eggs and fish throughout the day to help reduce symptoms of back pain.

If you suffer from back pain, give us a call at 301-710-9777 to schedule an appointment today.

The Peak Scoliosis Bracing System™

Do You Suffer From Any of the Following? If so, you could have adult scoliosis and the Peak Scoliosis Bracing System™ could be the solution. 

  • Lower Back Pain
  • Difficulty Breathing
  • Weakness, Numbness or Pain in the lower extremities
  • Feeling as though your body is twisted
  • Feeling as though one shoulder / hip is higher than another
  • Clothing doesn’t fit properly

You could be one of 6 million people suffering from adult scoliosis in the United States. A simple scoliosis screening, offered for free at Advanced Spine & Wellness Center, can determine whether or not you have scoliosis and help you on your way to treatment and relief.

Advanced Spine & Wellness Center also offers a breakthrough solution to debilitating pain caused by adult scoliosis. The Peak Scoliosis Bracing System™ is an unloader brace designed to relieve pain and enhance the quality of life for individuals diagnosed with adult scoliosis. This patented, highly adjustable brace improves posture, enhances mobility and ultimately increases the ability to perform daily activities. Here’s how it works:

Peak Scoliosis Features

Call (301) 710-9777 or click here to fill out an appointment request to schedule your free adult scoliosis screening at Advanced Spine & Wellness Center today.

4 Tips for Protecting Your Joints This Winter

It’s that time of year again, winter weather is back bringing holiday greetings and frosty temperatures. But cooler months can also bring achy, swelling pain that takes a toll on your joints.

According to The National Institute of Health, change in weather has a direct impact on the pressure in your joints. When barometric pressure drops, the tissues around your joints expand, putting more pressure on your joints, which triggers swelling and stiffness. That’s why many people say they can predict the weather just by the pain in their joints.

Don’t let the winter weather stop you from staying active this season. Follow these 4 tips  to stay active and pain free this winter:

START SMALL

If you’re going to exercise, start with small warm-ups to reduce the pressure put on joints before you head out. Low impact warm-ups such as yoga or walking are not only easier on joints, but they also enhance your mobility and range of motion.

BUNDLE UP

If running is your go-to outdoor exercise, staying layered is crucial to protecting yourself from hypothermia and troublesome joint pain.

  • Start by choosing a base layer that is soft, comfortable and tight fitting. This will help regulate your body temperature by moving sweat away from your skin.
  • The second layer helps insulate the body in order to trap and retain heat. Be sure to find a layer that maximizes warmth and comfort, without unnecessary bulk.
  • Consider the final layer a shield against harsh winds, rain, and snow. Don’t rely on this layer for warmth, as the base layer is what secures body heat.

STAY HYDRATED

According to a study from the National Center for Biotechnology Information, dehydration can make the body more sensitive to pain. Keep in mind that you must match your hydration with the amount of exercise you are doing. After more than an hour, add electrolytes and carbohydrates to increase your fluid intake.

Doctors also recommend drinking warm or room temperature liquids, as the body absorbs them more quickly than cold drinks. When exercising in frigid temperatures, warmer liquids are also essential to optimizing internal temperatures.

EAT SMARTER

If you’re exercising outside, it is important to load up on foods full of Omega-3 Fatty Acids, Vitamin C and Vitamin K. The Omega-3 acids in foods such as salmon and nuts are known to curb inflammation and stop joint pain in its tracks. To up your Vitamin K intake, think green. Foods like spinach, kale, cabbage and more are crucial to soothing pain. Don’t be afraid to add color with Vitamin C rich foods such as red peppers, oranges, papayas, and broccoli. These foods are known to reduce cartilage loss that causes joint pain and stiffness.

10 Foods May Cause Headaches and Migraines

More than 37 million Americans are affected by debilitating head pain. Many of these migraines and headaches are caused by hormonal changes, stress and TMJ, but what you may not know is migraines are also often triggered by certain foods. Here’s a list of 10 foods to avoid in order to minimize your migraines:

  1. Avocado –  Although loaded with healthy fats, avocados contain tyramine, which has been linked to migraines.
  2. Citrus Fruits – Similar to bananas, citrus fruits include the same migraine-inducing duo compounds, tyramine and histamine.
  3. Processed Meats – Tyramine and the preservatives in processed meats are found to be followed by a migraine. Be especially cautious of bacon, hot dogs and sausage.
  4. Yeast Breads – Coumarin is a natural chemical in yeast which causes migraines.
  5. #Aged Cheeses – Manage your migraines by avoiding this tyramine-packed culprit.
  6. Whole Milk – Avoid the double whammy of choline and casein found in whole milk.
  7. Beans – From kidney beans to string beans, the tannins found in most beans are a headache…literally.
  8. Alcohol – The tyramine found in wine and spirits can induce head pain. Specifically, be extra cautious with red wine which contains both tyramine and sulfites.
  9. #9: Artificial sweeteners –  The excitotoxins found in these sweeteners make neurons fire spasmodically and are therefore thought to be linked to migraines. It’s worth noting that some migraine sufferers are triggered by all sweeteners, while others are only affected by a select few.
  10. #10: Vinegar – Steer clear of red and balsamic vinegar and choose a white vinegar instead. The tyramines found only in red vinegars are linked with triggering migraines.

If chronic head pain makes it difficult to live comfortably, visit Headaches Go Away to learn about our revolutionary FDA-approved treatment for migraines and headaches.

GMW: Dr. Brian Paris Shares Natural Ways to Stay Energized

Energy Crisis

More than half of American adults drink at least three cups of coffee a day. While most of us need a cup of Joe to start the day, Dr. Brian Paris of Advanced Wellness Systems says too much caffeine has its downfalls. On air with Good Morning Washington anchor Larry Smith, Dr. Paris shares natural ways to stay energized throughout the day without $5 lattes and miniature energy shots.

“We have an energy crisis,” warns Dr. Paris. Society’s chronic fatigue triggered by stress, sleep deprivation, and poor nutrition is causing dependency on short-lived and unhealthy “pick me ups.”

Surprisingly, coffee, in moderation, isn’t as bad as you think. Because coffee is natural, its antioxidants and amino acids can fight conditions like Alzheimer’s disease and diabetes. However, caffeinated sodas, energy drinks and coffee-based beverages (like those syrup-ladened iced coffees) lead to dehydration, sleep deprivation and irritability, because they’re loaded with refined sugars and preservatives.

Dr. Paris recommends substituting less caffeinated drinks and healthy foods for coffee for natural energy. If you must have a little caffeine in your system, particularly when you want to linearize your thoughts while completing tasks, turn to herbal teas and drinks Yerba mate that are less acidic. Super foods likes apples, avocados, apples, chia seeds, kale and strawberries provide a natural boost of energy too.

Watch Dr. Paris on NewsChannel 8 above.

GMW: Dr. Brian Paris’s Ways to Prevent Vacation Injury

Summer vacation is a time for relaxation and rejuvenation, but millions of Americans suffer from or worsen neck and back pain while having fun in the sun. Dr. Brian Paris of Advanced Wellness Systems sits down with anchor Autria Godfrey to discuss the surge in summertime injuries and tips for preventing vacation injury on NewsChannel 8’s Good Morning Washington.

Without fail, Dr. Paris sees an uptick in visits from patients who come back from trips in pain every summer. He attributes the increase in seasonal injuries to people going on vacation and doing what they don’t normally do, whether it be participating in extreme sports, a poor diet, heavy lifting or extended periods of sitting.

In the video above, Dr. Paris shares some tips to help your next summer getaway safely and smoothly:

  1. When traveling by car, sit upright in the driver’s seat with your hands at 4 o’clock and 8 o’clock.

  2. Get up and move every two to three hours during long car and plane rides.

  3. Pack lighter to lessen the strain on your back and joints.

  4. When lifting luggage, use your legs and knees instead of back.

  5. Stay hydrated to keep your muscles from stiffening.

  6. Prepare your body for extreme recreation such as rock climbing and kayaking.

  7. “Work in” instead of workout by focusing on activities that rest and recharge the body–reading, walking and yoga.

For more summer travel wellness tips, click here.

 

55 Foods for Arthritis and Joint Health

Millions of American suffer from arthritis. 52.5 million to be exact. The Center for Disease Control and Prevention reports arthritis, characterized by inflammation and loss of function in parts of the body, is a public health problem. The numbers are alarming:

  • The number of adults with arthritis is expected to increase to 67 million by 2030.
  • Although arthritis is most prevalent among adults aged 65 and older, nearly two-thirds of people with the condition are younger than 65.
  • Arthritis is the nation’s most common cause of disability and limits the activities of 22.7 million Americans.
  • Nearly half of American adults suffering from arthritis have at least one other chronic disease or condition such as heart disease, diabetes, high blood pressure or obesity.

Diet plays a major role in joint health, and the right foods and nutrients can minimize inflammation and make managing arthritis easier.

In general, a joint-friendly diet should include fruits, vegetables, fish, nuts, legumes and healthy oils. Look for foods rich in Omega-3 and other heart-healthy fats, and Vitamins C, D and K. Limit or avoid red meat, daily, saturated fat and sugars, which all cause increases in inflammation and pain.

The next time you head to the grocery store, take our list of 55 Arthritis-fighting foods foods.

Printable Version

Vegetables

  1. Bell Pepper
  2. Bok Choy
  3. Broccoli
  4. Cauliflower
  5. Celery
  6. Collard Greens
  7. Egg Plant
  8. Garlic
  9. Ginger
  10. Kale
  11. Leeks
  12. Onion
  13. Shallot
  14. Spinach
  15. Squash
  16. Sweet Potato

Fruits

  1. Avocado
  2. Apricot
  3. Blackberries
  4. Blueberries
  5. Cherries
  6. Grapefruit
  7. Grapes
  8. Lime
  9. Mango
  10. Orange
  11. Papaya
  12. Pineapple
  13. Raspberries
  14. Strawberries
  15. Tangerine

Protein

  1. Edamame
  2. Herring
  3. Kidney Beans
  4. Mackerel
  5. Pinto Beans
  6. Salmon
  7. Sardines
  8. Soybeans
  9. Tofu
  10. Trout
  11. Tuna

Nuts & Seeds

  1. Almonds
  2. Flaxseeds
  3. Pine Nuts
  4. Pistachios
  5. Walnuts

Grains

  1. Brown Rice
  2. Oatmeal

Healthy Oils

  1. Avocado Oil
  2. Olive Oil
  3. Safflower Oil

Liquids

  1. Almond Milk
  2. Green Tea
  3. Water

Download and print our joint-friendly foods list here.

8 Tips to Prevent Back Pain While Traveling

Summer is the season of vacations, barbecues and…burdensome back pain? Vacation is supposed to be relaxing, but in reality travel can take a big toll on your physical well being.

Think about it from your back’s point of view. First there’s the luggage haul. In the car, out of the car, through the airport and back again. Then there’s the flight. No leg room, comfortable seating, and of course there always seems to be a baby crying somewhere in the back to boot. Once you’ve finally escaped the person on the plane who insisted on reclining their seat all the way back and reached the hotel, you have to deal with a mattress that’s too firm, too soft or too springy. So now you see how all that bending, bustling, hoisting, and hauling can really aggravate an already bent-out-of-shape back.

Luckily for you, we’ve compiled 8 handy travel tips to prevent burdensome back pain and help you enjoy your summer vacation pain free:

  1. Pack Light The less you pack, the less you lift. Packing light will minimize any strain on the back from hauling luggage around.
  2. Lift Less Instead of lifting your luggage yourself, as cab drivers, skycaps, and bellboys to do the heaving hoisting for you. If you must lift, bend at the knees and use your leg muscles for leverage, as bending at the waist will make you more vulnerable to injury.
  3. Distribute Weight EvenlyIf you must lift, distribute the weight evenly on each side of the body. If you’re carrying shoulder, laptop or golf bags alternate sides to avoid placing too much strain on one side of the body.
  4. Use Rolling Luggage Using rolling luggage will minimize strain placed on the back and play a huge role in preventing your pre-existing back pain from flaring up.
  5. Pack a Pillow Hotel pillows are notoriously “Goldie Locks-Like”–too hard, too soft, never just right. Whether you’re boarding a plane or hopping into the family minivan, pack a lumbar support pillow for your lower back. If you don’t have one on hand, improvise by rolling up a comfy sweater and use that instead.
  6. Splurge for Space If not having enough room on a plane is going to cause a problem, it might be worth upgrading to a more spacious seating class. You can also ask to be seated in the emergency exit section of the plane where there is often extra leg room.
  7. Move Frequently To avoid stiff muscles and a stressed spine, move around as much as possible while traveling. Doing a few laps around the airport terminal or getting up and stretching on the plane or at a road trip rest stop is sure to work wonders for your back.
  8. Take It Easy Once you’ve reached your destination, take it easy. After all it is a vacation. Participate in activities you enjoy that also maintain back health. Swimming, walking and yoga are all activities that will benefit you back and make your vacation one to remember.

10 Tips for Better Sleep

Sound and steady sleep is essential for healthy functioning. However, over a third of adults do not get the recommended seven to nine hours of sleep each night, and an environment that is not conducive to sleep doesn’t help. Creating a peaceful and relaxing atmosphere is essential to maximizing your comfort and achieving sleep satisfaction.

These 10 tips will help you build the bedroom of your dreams and leave you counting down the hours until it’s time to hit the sheets.

1. Cool Down

Cool bedroom temperatures make for the most comfortable sleep. If the air in your room is too hot, it could interfere with your body’s natural nightly temperature dip and make you more restless through the night. Keep the temperature around 65 degrees.

2. Maximize Mattress & Pillow Comfort

Make sure your mattress is comfortable and supportive to avoid feeling stiff or achy. It doesn’t matter whether you like your pillows soft and fluffy or firm and supportive, be sure to replace pillows that have lost their shape.

3. Limit Light

Artificial light after dark sends stimulating wake-up messages to the brain, suppressing the production of the sleep-inducing hormone–making it more difficult to fall and stay asleep. Limit lamp light or use low-wattage, incandescent lamps as you prepare for bed.

4. Tuck Technology In For the Night

Our world revolves around technology, and unfortunately so do many people’s bedtime rituals. Keep electronics out of the bedroom or turn them off at least an hour before bed. Research shows that light from electronics disrupts sleep, as it sends alerting signals to the brain and delays the release of melatonin.

5. Declutter to Defeat Restlessness

A messy, cluttered room is likely to increase anxiety and restlessness, and consequently disrupt sleep. Create a clean space that promotes relaxation and peace by organizing your room and keeping it clean.

6. Design for Comfort

Arrange your furniture in a way that feels natural and visually pleasing to you. Choose wall colors that elicit a warm, calm aura. When decorating, choose artwork and decor that relaxes and soothes you.

7. Nix Night Noise

“Peak” sounds, like the slamming of a door or the honking of a horn, are likely to wake you up and interrupt your sleep cycle. White noise offers a solution to night noise by reducing the effect of sudden peak sounds. A sound conditioner, fan, or air purifier can be used to create a soothing auditory backdrop throughout the night.

8. Fresh Sheets for Better Sleep

Wash your sheets and pillowcases once a week with a fresh-scented detergent. Clean and pleasant-smelling sleep surfaces will make your bedroom more inviting.

9. Limit Food & Drink Before Bed

Never go to bed either hungry or stuffed. Avoid eating fried, fatty or spicy foods before bed as they often upset the stomach and are likely to disrupt sound sleep. Avoid alcohol several hours before bed too. Most importantly, stay away from caffeine after 2 p.m.

10. Don’t Exercise Before Bed

Though exercise during the day promotes a better night’s sleep, exercising in the three hours before you hit the sheets will keep you up for hours. Try to schedule your workouts earlier in the day for better sleep.