Category: Blog

Some of the worst moments arrive at the end of springtime when women try on their summer bathing suits after a long winter of eating snack foods and relaxing in a sedentary manner. Odds are, unless you’re one of those women who managed to avoid the dessert tray during family holidays and kept hitting the gym on a regular basis, then you are definitely not beach body ready. Now is the best time to start eating some of the best summer foods for managing your weight. Here are some suggestions.

Citrus Fruit

Did you know that citrus fruit can be used to flavor your food? Ideally, when you’re in the middle of a summer diet, you want to eat foods that taste good, yet won’t weigh you down. Plus, they need to be very flavorful. Some of the best options include chicken topped with some lemon or lime juice or zest (taken from the peel). Plus, you can put chunks of citrus fruit into the water in order to make a tasty, sugar-free summer beverage. The more water you drink, the better you’ll feel, and the more weight that you’ll lose, since you aren’t replacing calories with sugary beverages.

Salad

Sometimes, you want light dishes in the summertime. A salad is a perfect option. Salad is low in calories and as long as you don’t top it with a very thick dressing, it will help with your weight loss efforts as well.

Fresh Vegetables

Summer is the best time for fresh vegetables. Many of them, such as broccoli, green beans, and Brussels sprouts can all be steamed and then used as a side dish to your meals. As long as you don’t douse them with butter, they are low in calories and quite good for you as well.

Shrimp

You’ll need some protein to go with the many fruits and vegetables that you’ve been eating. After all, you can’t live of vegetables alone. Sure, there are options like beans, mushrooms, and nuts that contain plenty of protein, but none of them compare to shrimp. These crustaceans are not only tasty, but they are light. They won’t weigh you down as a burger or steak will. Plus, depending on how they’re prepared, many people find them to be quite refreshing. Just don’t sauté them in a ton of butter and garlic, as that will not have the intended effect.

Let the professional team at Solstice Health help you improve your health and wellness this summer. Book an appointment today!

It’s not uncommon for people to feel overwhelmed after a long day, but some believe that it’s unavoidable and can’t be relieved without seeing a doctor all the time. This is not the case! If you are feeling stressed out, it’s important to remember that everyone has these moments and you can often relieve it and become much calmer with a few relaxation techniques you can perform from your desk or in your home.

One of the best ways to relieve stress and calm yourself down is with deep breathing. It may seem too simple to help, but the act of breathing in and out deeply sends a message throughout your body to relax. Symptoms of stress can include a racing heart and fast breathing, which are all things that a slow and steady breathing exercise can help resolve. Here is a technique you can try to help relax that can be done almost anywhere:

1. Sit or lie down comfortably.
2. Place one hand just below your ribs and the other on your chest.
3. Breathe deeply through your nose, allowing your belly to push outwards. Breathe out through your lips, allowing your belly to go in, helping to push the air out.
4. Repeat this up to ten times. Do it as slowly and calmly as possible.

By taking the time to relax, you will have helped to relieve the symptoms of stress, which are physical and mental in nature. Neglecting the signs can mean detrimental health effects in the long run. Here is another type of relaxation exercise that can help you relieve the stress built up in your muscles:

1. Lie down on the floor, face up.
2. Begin by taking deep breaths (see above for a suitable breathing exercise).
3. Breathe in, tensing the muscles of your feet, then breathe out, releasing the tension.
4. Work your way up your body: breathe in and tense another muscle in your body and breathe out to relax it.
5. Do this for every muscle group in your body.

These stress relieving techniques are a great way to calm yourself when the pressures of everyday life are starting to get to you. This happens to everyone! What’s important is knowing when you are stressed out and how best to treat it. Of course, when the stress is becoming too much and too overwhelming, it may be a good idea to see a physician about it who can advise you on any therapy options you can take.

Come book an appointment with us at Solstice Health to learn more and see how we can help relieve your stress with non-invasive treatments.

Summer is the number one time of the year for knee, hip, and ankle injuries. It’s not uncommon for people to spend time playing sports outside that they are fairly unprepared for. For example, if you’ve spent your winter sitting on the couch in front of the television set and then, without stretching, join in on a game of football in your front yard with your neighbors, then you’re more than likely going to get hurt in some way. Of course, this is just one example. Most people end up in the emergency room, and then a sports care institute for additional treatments, in the summertime.

Outdoor Activities Equal Injuries

What typically goes on during the summertime? The answer here is simple: outdoor activities. People head to the park to go for a job. They sign up for 5K and 10K races that are scheduled during these warmer months. On top of this, people also head to the beach, the golf course, and just about anywhere buy the inside of a traditional gym. After all, why work out indoors when you can be outside? The warm weather won’t stick around for long.

Although there usually isn’t anything wrong with being outside of long stretches of time, accidents can occur when you least expect them to. That jog in the park can be interrupted when you trip over a tree root, a stone, or even a branch on the path, twisting your ankle. Trying to play volleyball on the beach can lead to a shoulder, hip, or even knee injury. You can hurt yourself playing golf, or even during one of those races. While none of this should prevent you from enjoying these activities, you do need to keep in mind that you might get hurt.

What Your Options Are When You Injure Yourself

If you should happen to hurt yourself while out and about in the summer months, the first thing that you need to do is get checked out. There’s always the possibility that you broke or chipped a bone. In addition, even what seems like a simple sprain might become something that plagues you for some time to come. When this happens, you do have options, such as regenerative techniques and even surgery.

Although surgery is often the last option after those regenerative techniques have been attempted (in many cases, the regenerative options work well enough that surgery isn’t needed), it can help you move around freely again after the healing period is over. This all depends on how badly you managed to hurt yourself while trying to have fun during those warm summer months.

Don’t let a fear of an injury stop you from having fun. Now that you know that you have options in case you do hurt yourself, you can relax and enjoy your time outdoors on the weekends. Those summer days won’t last forever, and at some point, you’ll end up back indoors when the weather turns. What we’re trying to say is that you should enjoy the weather while it lasts.

Contact us today at Solstice Health to learn how we can help you get back on your feet this summer.

In sunny climates, it’s always important to slap on that sunscreen, even though not everyone remembers to do it. Read on to find out why sunscreen is important all the time!

Sunlight is important for Vitamin D production in your body, but it is also responsible for skin conditions including skin cancer if you aren’t careful. UV rays can trigger skin disorders if you aren’t applying that all-important sunscreen and wearing protecting clothing such as hats. Proper shielding of your skin can prevent potentially life-threatening conditions such as melanoma.

Perhaps you might not be too concerned with skin conditions as a result of sunlight, but what if you also knew that exposure to sunlight can also accelerate the signs of aging on your skin? Scientists have found that wrinkles, fine lines, and other skin inconsistencies can be prevented in people under the age of 55 with ample skin protection. Protecting your skin with sunscreen can also preserve collagen, keratin, and elastin in your skin, keeping your skin soft, young, and supple.

A more short-term issue with sunlight exposure, especially in bright and sunny places such as the beach, is sunburns. Your skin gets red, swells up, and blisters start to form. All this due to UVB rays! Frequent sunburns put you at a greater risk of skin cancer.

So, what are the best kinds of sunscreen and how often should they be applied? Look for broad-spectrum sunscreen to protect yourself against UVA and UVB rays. UVB is responsible for sunburns, while UVA penetrates deeper into your skin, causing more long-term effects including wrinkles and certain kinds of skin cancer. Look for sunscreen with at least SPF 30 to 50. Higher does not always mean better: SPF 50 blocks 98% of UVB rays, whereas SPF 100 will only block 99% of UVB rays. Higher SPF products can even cause skin problems and allergies as they contain higher concentrations of powerful active ingredients, which may be harmful if you frequently apply sunscreen.

Contact us at Solstice Health to learn about how we can improve your overall wellness.

It’s well-known that we should all be drinking more water. But how much water, and why?

Water is the best way to maintain your body on a regular basis. Water helps carry nutrients around your body, including your cells, organs, and stimulate the digestive system. Without water, your body’s waste management would falter and lead to health problems down the road.

Many people aren’t drinking enough water, especially in hot weather. You risk dehydration if you aren’t drinking enough water to meet your body. The amount you drink can vary for many reasons, including age, weather, and activity (whether you are exercising or sitting for 8 hours, for example). Old people don’t sense thirst as much as younger people, leading to more cases of dehydration for people reaching a certain stage in their lives.

The rule of thumb is simple: if you feel thirsty, you’re already in the early stages of dehydration. Drink plenty of fluids regularly throughout the day to ward off thirst, at least 30 to 50 ounces (1 to 1.5 liters). Don’t drink it all in one go, since your kidneys aren’t able to process all of the water at once.

Water isn’t the only way to stay hydrated. Fresh juice, fruits, salad, and vegetables are good ways to absorb fluids. Tea and coffee also count as hydrating fluids, but water is still recommended as the best and healthiest way to go.

Learn more about how we can help maintain your wellness no matter your age at Solstice Health.

Now that summer is in full swing, there are many healthy foods currently in season that are not only tasty but will also help you beat the heat. Here are just a few of the ones we recommend to stay healthy and refreshed!

Watermelon

It’s clear from the name that the watermelon is packed with water to help you stay hydrated in the heat. While it’s important to drink water, you can mix up the routine by eating a couple slices of fresh watermelon for the same hydrating effect!

Blueberries

Blueberries are chock-full of antioxidants and nutrients such as vitamins and minerals. They can protect your body from cell damage and the more negative effects of aging. Blueberries have even been found to help maintain a low blood pressure with regular consumption.

Cherries

Cherries are packed with beta-carotene, which helps to keep your lungs and brain healthy.

Raspberries

These are a tasty summer berry that is rich in soluble fiber, which helps to lower or maintain your cholesterol levels. Eating lots of food rich in fiber can help prevent weight gain and even help you with your weight loss goals!

These are only a few of the foods in season this summer that provide you with refreshing nourishment. Keep an eye out for these on your next supermarket trip!

Contact us at Solstice Health to learn more about our nutritional services.

Summer means gathering together, and also eating! Many large holiday season meals involve things such as potatoes, lots of bread, cake, and much more besides. In other words, there’s a lot of carbs that can go into your diet without you noticing. Here’s how to moderate your intake over the holiday season and to make sure you stay healthy while enjoying delicious food!

1. Watch what you drink: Avoid sugary drinks like soft drinks and sweet tea or juice. Sugar can have a lot of carbs that add up if you’re having them with every meal. Don’t use fruit juice as an alternative: fresh fruit is better than sugary fruit juice, as it has all of the benefits and none of the carbs.
2. Cut back on staples: Staple foods include bread and potatoes, which are both delicious but also highly packed with carbs. The biggest offenders are white bread, which are low in fiber while being high in carbs. Even bread made from whole grains contain lots of carbs. If you want the nutrients found in whole grain or rye bread, there are other types of food to get it without the carbs.
3. Snack healthier: Holidays can also mean a time for a lot of eating between meals, such as popcorn during a movie or chips. Try healthier low-carb alternatives, such as nuts, almonds, yogurt, and even cheese!
4. Drink less: Alcohol is nothing but empty calories. There are no nutrients to be found in booze and beer in particular is notoriously high in carb content. Drink in moderation and alternate with a healthy drink such as water.
5. Bake with low carb alternatives: Holidays are a time for dessert! There are many guilt-free ways to enjoy dessert, including low-carb flour, which are made with alternatives to wheat. Just beware that it may turn out slightly different out of the oven than if you used ‘proper’ flour!
6. Eat more protein: Protein helps build muscle mass and lose weight. Meat, fish, eggs, nuts, cheese, yogurt, and beans are all rich in protein. Protein will help you feel full faster, boost metabolism, and in the long run help decrease your weight.

Contact us today at Solstice Health to learn more about how we can help you achieve your nutritional goals.

Rheumatoid arthritis is a long-term condition that can dramatically reduce one’s quality of life to a debilitating extent. This is a result of symptoms including swelling of the joints, inflammation, and pain. The joints affected typically are in the hands and feet, but can occur in any joint of the body including hips and knees.

Symptoms may include stiffness and fatigue that seems impossible to get rid of. The causes are still unknown to scientists but it appears to be related to the autoimmune abilities of the body that are being directed against healthy tissue cells. Rheumatoid arthritis can not only affect one’s body, but one’s state of mind: stress, depression, and anxiety can follow as a result of this condition.

Home remedies can include applying heat on the areas with pain, while cold temperature treatments such as soaking the joint in cold water, using cold packs, or ice wrapped in a cloth can help numb the pain. You may also stand to benefit from massage therapy and diet changes including the use of fish oil supplements to boost your joint’s chances of relief and recovery.

There is no treatment to cure rheumatoid arthritis, but where joints are damaged as a result they can be repaired and relieved. Contact us at Solstice Health to learn more about how we can help you enjoy life again.

If you are suffering from arthritis, you may be one of those who dreads winter as it comes along. Some may even feel as though they can predict cold weather when their joints suddenly begin to ache!

The science regarding winter’s effects on arthritis isn’t fully understood, but there have been many anecdotal cases of flare-ups during cold and damp weather.

If you are a sufferer of rheumatoid arthritis, it’s worth being careful during cold weather seasons in order to prevent any sudden aches that can seriously affect your mobility and quality of life. Here are some simple tips to preventing flare-ups when winter rolls around:

• Stay warm. Keep the heating at a comfortable level, wear many layers, keep your insides warm with food and drink.
• Stay moving. Exercise and regular movement help keep your joints active, as well as releasing pain-relieving endorphins. Movement can also generate heat that can keep you feeling warm for longer. Be careful not to overdo it and make sure you check with your doctor before switching up your exercise regimen.
• Diet is key. Food rich in pain-relieving omega-3 and low in cholesterol can fight inflammation, which is a key factor in joint flare-ups.

Arthritis is a serious condition that can affect your life and even your sense of independence as you age. At Solstice Health, we offer a range of wellness and health options including regenerative medicine and other therapies to allow you to enjoy life again. Contact us today to find out more.

It may not make much sense at first that exercising the knee can help relieve the symptoms of knee pain, but this is backed by science and anecdotal evidence.

There are many reasons why people suffering from knee pain should give exercise a try, such as maintaining as much of the joint’s range of motion as possible and strengthening the muscles around the joint. This is particularly important because strong muscles act as shock absorbers for the joint, which helps to minimize the pain as much as possible. Studies have also found that join pain sufferers who engage in mild exercise on a regular basis can also benefit from better sleep, decreased fatigue, in addition to having their pain reduced. There’s no downside to adding exercise to your pain reduction regimen!

Here are some types of exercises that you can do from the comfort of your own home or neighborhood:

1. Leg raising: This exercise strengthens the muscles around your knee joint. While lying flat on your back on the floor or your bed, lift your leg up a couple of inches while tightening your abdomen, hold your leg in mid-air for 5 seconds, then lower it slowly. Repeat with the other leg.
2. Leg stretch: This exercise also strengthens the muscles around your knee joint. Sit up straight on the floor with your legs straightened out. Keep your hands flat on the floor on either side of your hips. Bend your knee as much as possible without it hurting, then hold that position for 5 seconds. Repeat with the other leg and try to do it 10 times.
3. Walking: This is an aerobic exercise that helps to build and maintain your bones as well as building muscles around your joints. It’s recommended that you start off slowly and working up towards greater distances.
4. Pool exercises: Swimming or doing exercise at your local swimming pool can help build knee flexibility in a low-risk environment, since the water can help reduce any negative impact on your joint movement. The resistance in movement can also help build muscle strength without the need for weights.

While exercise is a good idea for joint pain sufferers, it’s still highly recommended that you tell your doctor before doing anything. That way, he or she can advise you on what you can or cannot do, the limits of your workout, as well as potentially recommending any useful exercises.

Come visit us at Solstice Health to see how we can help put an end to your pain.