Natural Solutions For Health - May 2022

Natural Solutions For Health - May 2022

healthy living

DRSladic.com

May 2022

PAIN AND DEGENERATION: A JOINT ISSUE 2 Tips for Joint Care

When you consider proper oral health care, often what comes to mind is brushing and flossing. Getting into the habit of following this routine is necessary to prevent infections, pain, costly treatments, and poor digestion.

It’s not too late. Good joint health is a matter of establishing healthy habits. The first habit is to actually use your joints.

Or, to put it simply, start moving! Movement provides your joints with exercise designed to keep these tools limber, so go for a walk, take a bike ride, or jump in the lake for a swim. Whatever you do, just move with intention. The second habit is to stretch. Spend 10–15 minutes every day pulling and pushing your

So, why don’t we think about our joints the same way?

Sure, we know that eating a clean diet and exercising is how we maintain a healthy lifestyle, but rarely do people consider how they can take care of their joints specifically. Our joints are the meeting place between two bones, and with the help of muscles and tendons, joints allow us to bend, walk, skip, turn, play — virtually anything that requires movement. This is true throughout the entirety of our lives. And while joints are replaceable with artificial tools, they don’t regenerate or have the ability to replace worn out components. Instead, joints are like our teeth. We only get one permanent set, and it’s vital that we care for them — especially when we’re younger. However, joint pain is very common. Sometimes, patients will explain they “threw out” their back while gardening or tweaked their shoulder reaching for a box. They attribute the pain they experience to the action in which they felt the pain. But this scenario is actually the proverbial straw that broke the camel’s back. The action you are doing when you feel joint pain is not the cause of your joint pain. It’s merely the moment in which your joints, after years of misuse, underuse, or overuse succumb to the pain. Much like brushing and flossing can help us avoid the pain that comes with gum disease or decaying teeth, thinking about the way in which we carry and use our frame — our body — is imperative to good joint health. The time to think about your joints is not when you receive an arthritis diagnosis. I wish taking care of our joints was as simple as taking a supplement or two. (There are supplements that are great for joint health. Learn more on Page 3!) Supplements are well and good, but joint health is about so much more than that.

muscles to elongate and loosen up your joints. This should always be done before any sort of physical activity, and it should become part of your daily routine. This is an easy habit to add to your day either before bed or after you wake up! (Stretching is not a replacement for physical therapy or chiropractic care for joint health.) These habits are activities that anyone can do, but I implore you to listen to your body. It’s difficult to maintain proper form in everyday movements, like bending over to pick something up off the ground. But while stretching and doing daily exercises, listen to how your body feels while doing it. If you experience joint pain, stop immediately. Consult with a fitness professional to correct your form and protect your joints. Whatever you do, don’t stop trying to move! Movement is a crucial component to joint health and your well-being. I have witnessed just how useful movement can be, and I would be happy to help you develop a routine that serves your body’s needs. Please call me today at 1-877-861-5927 for a free consultation. Let’s make sure your joints will work for a long time.

–Dr. Tom Sladic

THOUGHT OF THE MONTH

“You don’t stop exercising when you get old, You get old when you stop exercising.”

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WHAT ARE CRAVINGS? HOW DO I STOP THEM? HOW PLAYING THE LONG GAME HELPS OVERCOME CRAVINGS

Cravings — they can feel like a comforting friend or a gut-punching enemy, depending on what you’re craving. An estimated 90% of people experience cravings, and, believe it or not, not all cravings are bad. Leaning into our healthy cravings can help establish a healthy diet. Don’t worry, we’re thinking the same thing: “If that’s the case, why do we crave sugary snacks and fatty foods the most?!” It’s complicated, but understanding your brain is a great place to start. What are cravings, really? Decades of research have proven that cravings start in our brain, not our body. This might be shocking for some, since it was commonly believed for a long time that if you were craving a steak, you were probably low in iron. However, the brain connection makes way more sense. Think about it: Does your body love circulating excess sugar that can lead to health complications, or does your brain enjoy sugar more? After all, sugar releases the feel-good neurotransmitter dopamine, which our brains love. A chocolate milkshake or lemon bar helps us feel good by literally triggering our brain’s pleasure centers.

That means when we’re unhappy, stressed, or needing a pick-me-up, we might start craving foods that comfort us, such as ice cream.

How do I stop craving unhealthy things? One thing is for sure: Restrictive diets don’t always work. It’s hard to “rewire” the brain by completely rejecting how it currently operates. Instead, you might want to consider accepting your cravings, but make slow and deliberate changes to how you satisfy those cravings. For example, if you’re craving potato chips, why not try kale chips or another crunchy but healthier alternative that you already enjoy? If you’re craving soda, why not crush some fresh fruit into sparkling water instead? Make it a treat, make it special, but make it healthier. Eating more filling, nutrient-dense food and getting more sleep are also great ways to fight cravings. It leaves little time or room for binging on bad foods. However, a 6-month 2018 study in the National Institutes of Health has shown that flexibility in your diet can make a difference for making real, meaningful changes to your lifestyle long term.

By overcoming shame and accepting your cravings, you won’t fear making a single mistake as much. It’s all about playing the long game.

ROLLING OUT THE PAIN Check Out Dr. Sladic’s Foam-Rolling Program!

“Oh, my _______ is so sore!”

a cylindrical piece of foam on the floor, applying pressure as a way of massaging away the pain in the muscle. There are various kinds of rollers, including soft and textured, and the kind you use will depend on your pain. Foam rollers are used prior to or after being physically active. Does it work? Yes! It may look a little silly, but foam rolling is an effective technique for alleviating pain and protecting your muscles and joints. While you should avoid rolling on your joints — like your knees or elbows — rolling on the muscles that surround your joints can release the pressure and tension these muscles place on your joints. In doing so, you can eliminate pain, improve flexibility, and improve chronic illness symptoms. Some users have also reported stress-relieving benefits!

How many times have you said that very sentence, replacing the blank space for your back, legs, knees, thighs, arms, or neck? Whether your soreness comes from a hard day’s work or intensive exercise, the remedy we have all been told can cure our soreness is stretching. And it’s true — stretching is a great way to keep your joints and muscles limber and loose. But sometimes you need a deeper stretch. In those instances, you should turn to foam rolling. What is foam rolling? Foam rolling is considered a self-myofascial release method, which is a scientific way of saying you use a tool to massage out knots or tight spots in your muscles. In regards to foam rolling, users roll their muscles along

How do I start? This is great timing; Dr. Sladic is compiling a program designed to guide patients through the foam-rolling process! Users will learn how to utilize foam rolling — and other forms of self-myofascial release — to target their specific pain needs. In doing so, patients can design their foam-rolling experience to their specific concerns, gain valuable practice in this useful method. More details will be available in future newsletters. Put yourself on the interested list by calling 248-912-2962.

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SUMMER STRAWBERRY SPINACH SALAD

This month, in his cover article, Dr. Sladic dispelled a common misconception about joint pain. Most of us believe it happens suddenly, but the truth is, joint pain builds over time, until it rears its ugly head as a sharp or lingering pain. As Dr. Sladic explains, regular movement is the key to preventing sudden surges of pain and lingering issues. And while movement is the best way to prevent and limit joint pain, there are also other ways in which you can boost the health of your joints. Combined with regular movement, these dietary tactics can help you protect your joints and prevent devastating pain. But first — what does joint pain look like? When we think about joint health, we often think about older adults and arthritis. However, this is a misconception! Joint pain can impact anyone who is missing key nutrients from their diet and is not moving or exercising on a regular basis. Arthritis is common in older adults due to wear and tear, and this is categorized as osteoarthritis. Those who have rheumatoid arthritis struggle with an autoimmune condition in which the body is attacking the joints. It can happen to anyone at any age. 2 DIET CHANGES FOR BETTER JOINT HEALTH

This refreshing and seasonal salad will go great with whatever meat you throw on the grill this Memorial Day.

Ingredients

• 3 tbsp balsamic vinegar • 1/4 cup olive oil • 1 garlic clove, grated or finely minced • 1/2 tsp Dijon mustard • 1/2 tbsp strawberry jam • Freshly ground salt and pepper, to taste • 1/3 cup raw, sliced almonds

• 5 oz organic spinach • 2 cups strawberries, halved • 1 large avocado, sliced • 1/2 small red onion, thinly sliced • 1/2 cup feta crumbles • 1/4 cup roasted pistachios, chopped

Directions

1. In a small bowl, combine balsamic vinegar, olive oil, chopped garlic, Dijon mustard, and strawberry jam. Mix well. Add salt and pepper to taste. 2. In a pan, toast the almonds over medium heat until they are golden brown. 3. In a large bowl, add spinach. Then layer on strawberries, avocado, red onion, feta, toasted almonds, and chopped pistachios. 4. Toss dressing in salad or serve on the side.

However, everyone with joints — nearly everyone — can benefit from adding these two nutritional requirements to their diet.

sudoku

Consume low-sugar foods. Don’t avoid sugar all together. Sugar found naturally in fruits and vegetables provides us with energy, but added sugars found in sweets and processed foods can be bad for joint health. This is because sugar activates a hormone designed to create inflammation. So, when you have too much sugar, this hormone fires at all levels. Stick to a moderate amount of sugar or opt for all-natural versions instead! Supplement nutrients. Supplements are not a magic pill, but they can give your body a boost. In regards to your joints, omega-3s and collagen are powerful supporters. In addition to the heart benefits, omega- 3s increase blood flow, which can reduce swelling around your joints. And collagen supports your joint health by increasing their lubrication. This can help you avoid sticky or stiff joints. Your joints are powerful tools for good health. Keep them safe and prevent joint damage by adhering to healthy, joint- friendly habits. If you need any supplements call Denise at 248-912-2962.

SOLUTION ON PG. 4

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2071 E. WEST MAPLE RD., SUITE E-502 COMMERCE TWP, MI 48390

SOLUTION

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INSIDE THIS ISSUE

1. My Top Tips for Joint Care

2. Cravings — And How to Stop Them

A First Look at Dr. Sladic’s New Pain Program

3. Summer Strawberry Spinach Salad

Combat Inflammation With 2 Diet Changes

4. Strengthen Your Entire Body!

PADDLE YOUR WAY TO BETTER HEALTH Big Benefits of Canoeing and Kayaking

The weather is getting warmer, which means you can do more activities in the water. Canoeing or kayaking is an excellent way to get outdoors and be active. Besides looking at the beautiful scenery around you, taking to the water confers several physical and mental health benefits. Physical Benefits • Paddling can help i mprove your upper- body strength and muscle tone — because you’re using your arms to guide yourself through the water with the paddle. Paddling helps strengthen your arms, shoulders, chest, and back. • You use your legs to balance, maneuver, and change directions in the vessel. In turn, this movement helps strengthen your lower-body muscles. • While trying to stay centered and balanced on the water, you will develop more core strength. Paddling

helps work your lower back, abs, and oblique muscles. • It’s a form of cardiac exercise that will help your heart circulate more blood throughout your body. It will also improve your endurance , enabling you to go longer distances faster. Mental Benefits • While canoeing or kayaking, your body releases serotonin, dopamine, and endorphins from neurotransmitters. This will help boost your mood and self- confidence and improve your focus. • These activities can enhance your memory and learning ability. This is because it exercises your hippocampus, one of the largest portions of your brain that is responsible for verbal memory and learning. • If you have trouble sleeping, this activity can improve your sleep. Exercising

during the day can make you naturally tired, which helps you fall asleep and stay asleep throughout the night. • Since you’ll be in the sun, your body can produce more vitamin D. This vitamin is essential for strong bones and an effective immune system. Canoeing and kayaking are great outdoor activities to help you get your daily dose of physical activity and a mental health boost. So, enjoy the warm weather and be one with nature — this may be your new favorite summer hobby this year!

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