Tips for Healthy Work

While you may think that office work is "safe," typing and using a mouse can be damaging to the muscles, tendons, nerves, and blood vessels.  The physical demands of computer work can lead to pain and work-related musculoskeletal problems (MSDs) like tendonitis, nerve compression and back pain.  Not enough recovery and workplace stress can heighten these effects.  Computer work causes harm when you make repeated and/or forceful motions of the fingers, when you hold your arms, hands or neck in uncomfortable positions, and when you don't get enough rest throughout the workday.

Why Computer Work Causes MSDs

• Your body needs to move and relax at work

Although your body is not moving while you are working at a computer, your muscles and tendons are vigorously at work.  You will not have sufficient blood flow if your muscles cannot frequently relax.  Toxins will build up in your muscles and tendons and limiting your large muscles (back, legs, and arms) to movement will limit blood flow.  This causes discomfort, soreness, and pain.  It can lead to tissue damage and inflammation.

• Your body is strongest and healthiest when your joints are in relaxed, neutral postures

Working with the joints in non-neutral or bent positions puts pressure on nerves and tendons and limits blood flow.  Neutral postures place the least amount of stress and strain on your musculoskeletal system.  Using a mouse, typing on a keyboard, and other "simple" desk tasks, make you reach out, bend your wrist, and tilt your head in unnatural positions.

• Repetitive forceful movements of small muscles are a strain

You may think that your fingers and forearms are strong, but really, they weren't made to be tapping at a keyboard repetitively.  Those repetitive motions can lead to discomfort and pain in your shoulders, elbows, forearms, wrists, and fingers.

• Pressure can cause tendon, nerve, and blood vessel damage

Leaning on desks, wrist rests, or unpadded armrests can compress tendons, nerves, and blood vessels.  Chair pressure on the legs does the same.  This also leads to musculoskeletal damage.

How to Reduce Fatigue, Discomfort, & Pain While at the Computer

• Work in neutral postures

Neutral means, neck is straight, not bent back, forward, or to the side

1. place monitor and keyboard right in front of you
2. make sure the screen is at the right level for you

Shoulders are relaxed, not hiked up, and not winged out when using armrests

1. don't use armrests that are too high or too low
2. don't work with the keyboard on the desk as this is usually too high...try using a keyboard in which the height is adjustable 

Lower and middle back are firmly supported by the chair

***Make sure you are taking plenty of breaks throughout the workday.  After 25 minutes of sitting, leave your workspace and do something else for 5 minutes.  

Discomfort, stiffness, soreness, numbness, and tingling are signs of musculoskeletal stress and strain.  You should see your physician if the symptoms last for more than a few days or feel free to contact us with questions you may have regarding your pain.

Dr. Raul Marquez Orthopedic Surgery Center
Phone: 956-668-0060

Address: 2402 Cornerstone Blvd. Edinburg, Texas 78539 

5 Foods That Can Trigger a Stroke

5 Foods That Can Trigger a Stroke

Myth: Once you have osteoporosis, there's nothing you can do about it

Many people think that once you have osteoporosis there is nothing you can do about it.  That is a HUGE misconception.  Osteoporosis can be treated by physicians from several areas of specialization, including: general practitioners, endocrinologists, rheumatologists, and of course, orthopedic surgeons.

There are a variety of drugs that can help to slow the progressive thinning of the bone as well as bone forming drugs which help to rebuild the skeleton.

Weight-bearing exercises have been proven to help maintain and build up bone mass.  These weight-bearing exercises help, also, to build up stronger muscles, better balance, and agility, which can help to prevent a fall.

Rehabilitation following a fracture can also be helpful to assist in the strengthening of the muscles surrounding the fractured bone(s).

Depending on how advanced the osteoporosis is, surgery is another option.  Total hip and knee replacements are very common in the United States- over 581,000 knee replacements are done each year.  If you are interested in learning more about these types of surgeries, visit our website for an interactive lesson at http://www.drraulmarquez.com/patientInfo.php

As you can see, there are many options to consider if you suffer from osteoporosis.  There are many ways to prevent, ease, or correct your condition.  For more information, visit our website at drraulmarquez.com  or feel free to schedule an appointment with us today.

Dr. Raul Marquez Orthopedic Surgery Center
Phone: 956-668-0060
Address: 2402 Cornerstone Blvd. Edinburg, Texas 78539

Top 14 Calcium-Rich foods

Food: Calcium-fortified cereal (brand: Total)
Amount: 3⁄4 cup
Calcium (mg): 1,000

Food: Yogurt, low-fat, plain
Amount: 8 oz
Calcium (mg): 415

Food: Calcium-fortified orange juice
Amount: 1 cup
Calcium (mg): 350

Food: Sardines
Amount: 3 oz
Calcium (mg): 325

Food: Spinach, cooked
Amount: 1 cup
Calcium (mg): 291

Food: Milk, low-fat
Amount: 1 cup
Calcium (mg): 290

Food: Soy milk, fortified
Amount: 1 cup
Calcium (mg): 300

Food: Cottage cheese, low-fat
Amount: 1 cup
Calcium (mg): 206

Food: Chedder cheese, reduced-fat
Amount: 1 oz
Calcium (mg): 200

Food: Salmon, canned, with bones
Amount: 3 oz
Calcium (mg): 181

Food: Tofu, processed with calcium
Amount: 1⁄4 block
Calcium (mg): 163

Food: Almonds
Amount: 1⁄3 cup
Calcium (mg): 110

Food: Beans, cooked
Amount: 1⁄2 cup
Calcium (mg): 25–65

Food: Broccoli, cooked
Amount: 1 cup
Calcium (mg): 61


Read more: http://www.tipsonhealthyliving.com/diet-and-fitness/14-calcium-rich-foods-you-need-to-eat-right-now#ixzz1Y226PcQU

New Study on Osteoperosis

Story provided by:  http://www.righthealth.com/topic/Facts_About_Bones?p=l&as=goog&ac=519&kgl=7762789

Boning Up On Bone Health
Children who spend twenty-five minutes running around in play, or an extra thirty-five minutes walking per day, could ensure the prevention of osteoporosis development later in life, reports a new study from the University of Wales in Bangor. The current research will be presented at the International Symposium of Paediatric Work Physiology in Belgium in September.

Although this is the first research to directly link bone density to the number of steps taken per dayit is already well known that exercise is a major factor in the prevention of osteoporosis, the common bone-thinning disease. In fact, there are exercises that have been identified as particularly effective in building bone strength, and not just in children.

The keys to good bone health

Weight-bearing exercises are great for building bone strength. The weight of the body is transmitted through the bones, working against gravity, and your bones respond to this force by growing stronger. Walking, jogging, dancing, hiking, stair climbing, and aerobic exercises are all weight bearing exercises. In a good bone strength regimen, these exercises should be performed three to five times per week, and the goal is to work up to forty-five minutes or more per session. Bike riding and swimming, although good exercises, are not weight bearing.

Keep in mind, however, that if you have osteoporosis, you should be careful about performing high impact activities such as jogging or high-impact aerobics. These exercises cause too much jarring of the spine and can increase the risk of vertebral fractures.

Resistance exercises are also part of a good osteoporosis prevention program, and should be performed two to three times per week. They strengthen the muscles and stimulate the bones to grow stronger. Exercising with weights or resistance bands are examples of this type of exercise. If you have osteoporosis, make sure to review your strength-training program in advance with your physician or physical therapist.

Read more: http://www.righthealth.com/topic/Facts_About_Bones#ixzz1XkMzQSen

FYI: Anemia

Iron Deficiency And Anaemia Risk For Children In Low Income Countries Can Be Reduced With The Addition Of Micronutrient Powders To Their Food

Editor's Choice
Academic Journal
Main Category: Nutrition / Diet
Also Included In: Pediatrics / Children's Health
Article Date: 07 Sep 2011 - 10:00 PDT

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A new Cochrane Systematic Review concludes that the risk of anaemia and iron deficiency among infants and children between the ages of six months and 2 years, can be reduced by adding a powder to their food that contains numerous vitamins and minerals, such as iron, zinc and vitamin A. 

Over two billion individuals worldwide are affected by vitamin and mineral deficiencies, especially in iron, zinc and vitamin A. Because infants and young children grow so fast, they usually have diets low in these nutrients making them highly vulnerable. Micronutrient powders are single-dose sachets that contain, in powder form, several vitamins and minerals that can be sprinkled on top of any semi-solid food immediately prior to eating, whether their child is at home or any other place. Therefore, this intervention is known as home or point of use fortification. 

Led by Luz Maria De-Regil, a group of investigators set out to determine whether the health of young children improved by using micronutrient powders. They discovered eight appropriate studies that combined consisted of 3,748 children living in Asia, Africa and the Caribbean, where anemia is a public health problem. The powder formulations used in the investigations, which lasted between two and 12 months, included between 5 and 15 nutrients. 

In comparison with no intervention or placebo, the risk of having anaemia was, in general, reduced by 31% by home fortification with the micronutrient powders, and Iron deficiency was reduced by 51%. However, they discovered that there was insignificant or no evidence that this intervention has an effect on growth, survival or overall developmental outcomes. De-Regil, who is an Epidemiologist at the Department of Nutrition for Health and Development of the World Health Organization in Geneva, Switzerland, explains: "We still need to know more about possible positive and adverse side effects as only a few trials reported on this." 

In addition they discovered that these miconutrient powders also had a very similar effect to daily iron supplements. However, the researchers report: 

"We need to treat this result with caution, however, because there was much less data for this comparison.

It seems that micronutrient powders can be helpful for infants and young children aged six to 23 months and living in places that have different amounts of anaemia and malaria, regardless of whether the intervention lasts two, six or 12 months or whether recipients are girls or boys.

This intervention involves mixing the powders with homemade food as a vehicle, so it is important to assure that basic sanitation is available and food hygiene and handling is done properly with safe water."

The investigators believe that more information is needed regarding the best combinations of vitamins and minerals to include in the formula, whether it should be given daily or intermittently and for what duration of time it should be given to ensure that children receive the maximum benefits. 

This review is informing the development of a new WHO guideline that has appeared in the recently launched electronic Library of Evidence of Nutrition Actions.

Written by Grace Rattue 
Copyright: Medical News Today


Link to story: http://www.medicalnewstoday.com/articles/234035.php

FYI: Arthritis

Definition:  

Arthritis is inflammation of one or more joints, which results in pain, swelling, stiffness, and limited movement.  There are over 100 different types of arthritis.

Causes:

Arthritis involves the breakdown of cartilige. Cartilige typically protects the joint, allowing for smooth
movement.  Another function of cartilige is to absorb the shock when pressure is placed on the joint, like when you walk.  Without the usual amount of cartilige, the bones rub together,causing pain, swelling, and stiffness.

Why do we get arthritis?

Arthiritis is usually associated with "wear and tear" on the joints, but it can also be caused by an infection caused by bacteria or viruses, a broken bone, or an d autoimmune disease.

Most common type of arthiritis:

Osteoarthritis is the most common type of arthritis and it is more likely to occur as your age.  It is most common to feel it in your hips, knees, or fingers.  Risk factors for osteoarthiritis include, being overweight, previously injuring the affected weight, using the affected joint in a repetitive action that puts stress on the joint (baseball players, ballet dancers, construction workers are all at risk).

Symptoms:

Joint pain, joint swelling, reduced ability to move the joint, redness of the skin around a joint, stiffness (especially in the morning), warmth around the joint.

What to do if you think you may have arthiritis:

Visit your doctor and he will determine if, in fact, you do have arthiritis, or if it is another musculoskeletal problem. 

Treatment:

It is possible to greatly improve your symptoms from osteoarthiritis and other long-term types of arthiritis solely by making lifestyle changes.  Low-impact aerobic activity and strength training can help to prevent arthiritis.

Sleeping 8-10 hours is also very important.  Proper sleep will help you to recover from a flare-up and may even prevent exacerbations.

A diet rich in vitamins and minerals is crucial, especially antioxidants such as Vitamin E, selenium, and Omega-3 fatty acids. You can find these in fruits, vegetables, whole grains, sunflower seeds, cold water fish (salmon, mackerel, and herrig).

Surgery and Other Approaches: 
In some cases, surgery to rebuild the joint or replace the joint, may help maintain a more normal lifestyle.  The decision to perform joint replacement is normally made when other alternatives, such as

lifestyle changes and medications, are no longer effective. 

Dr. Marquez' specialty is total bone and joint replacement.  He designed and patented his own mobile-bearing knee implant system and he continues to contribute to the development and design of new technology.

If you have any question about arthiritis or any bone/joint concern, please call Orthopedic Surgery Center to set up an appointment: (956) 668-0060

Welcome to our Blog!

Hello and welcome to Dr. Raul Marquez' blog!

The goal of this blog is to educate our readers on orthopedics.  We will provide you with information on how to prevent bone injury, protocol in the event of an inury, as well as post-surgery/treatment recommendations.

Along with our knowledge on orthopedics, please stay tuned for articles on the latest medical breakthroughs, innovative technology aiding the medical community, and other medical-related news.

We will also be hearing from Dr. Marquez' patients whom would like to share their post-surgery testimonies.

Please share your comments and opinions with us and the other bloggers on our site.  We would love to hear what you think about the topics featured on our blog but please remember to keep it friendly! Thank you and we hope you enjoy our blog.

Sincerely,

The OSC Staff