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The start of a new year often brings with it a renewed focus on health and wellness. And what better place to start than with your heart, the engine that keeps your body running?

Heart disease remains a leading cause of death worldwide, but the good news is that many risk factors are modifiable through lifestyle changes and proactive care.

Here are 10 tips to boost your heart health in the new year and beyond:

1. Get Moving

Regular physical activity is essential for heart health. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Find activities you enjoy, whether it’s brisk walking, dancing, swimming, or cycling.

2. Nourish Your Body

A heart-healthy diet is rich in fruits, vegetables, whole grains, and lean proteins. Limit your intake of saturated and trans fats, cholesterol, sodium, and added sugars.

3. Maintain a Healthy Weight

Excess weight puts extra strain on your heart. If you’re overweight or obese, losing even a small amount of weight can significantly improve your heart health.

4. Know Your Numbers

Get regular checkups to monitor your blood pressure, cholesterol levels, and blood sugar. Work with your doctor to manage any underlying health conditions.

5. Prioritize Sleep

Sleep deprivation can increase your risk of heart disease. Aim for seven to eight hours of quality sleep each night. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment can help you prioritize this vital aspect of heart health.

6. Manage Stress

Chronic stress can take a toll on your heart. Find healthy ways to manage stress, e.g., exercise, relaxation techniques, and spending time with loved ones.

7. Quit Smoking

Smoking is a major risk factor for heart disease. If you smoke, talk to your doctor about resources to help you quit.

8. Limit Alcohol Consumption

Excessive alcohol consumption can raise blood pressure and contribute to heart disease. If you choose to drink alcohol, do so in moderation.

Recommended Read: Heart Disease in Young Adults: An Emerging Trend and the Importance of Prevention

9. Stay Hydrated

Dehydration can thicken your blood, making it harder for your heart to pump. Drink plenty of water throughout the day.

10. Listen to Your Body

Pay attention to your body’s signals. If you experience chest pain, shortness of breath, or other concerning symptoms, seek medical attention promptly.

A Heart-Healthy Future

A healthy heart is essential for a long and fulfilling life. By incorporating these tips into your daily routine, you can make significant strides in improving your cardiovascular health and reducing your risk of heart disease.

If you’re looking to prioritize your heart health in the new year, the physicians at Webster surgical Hospital provide comprehensive cardiac care.

On the Heart and Vascular Center of Excellence webpage, you can scroll down to find a cardiologist who’s right for you. Then click the link to their website to make an appointment.

Hip pain can affect your mobility, daily activities, and overall quality of life. Understanding its underlying causes and exploring treatment options is key to long-term relief. Here are five common causes of hip pain and ways to address them effectively.

Continue reading “5 Common Causes of Hip Pain and How to Find Relief”

You twist your ankle during a weekend basketball game, or maybe you feel a sharp pain in your knee while out for a run.

What’s the first thing you do?

For many of us, the answer is RICE: rest, ice, compression, and elevation.

While this classic approach to sports injury treatment still has its place, modern medicine offers a broader range of options to optimize healing and help you get back in the game faster.

Rethinking RICE

While rest is important in the initial stages of an injury, prolonged immobilization can actually hinder healing. Modern approaches emphasize early, controlled movement to stimulate blood flow, maintain range of motion, and promote tissue regeneration.

Ice can help reduce pain and inflammation, but its use is now being refined. Recent research suggests that excessive ice application may slow down the healing process by inhibiting the inflammatory response, which is necessary for tissue repair.

Compression and elevation remain important for reducing swelling, but they are now often combined with other modalities like active recovery and targeted exercises.

Modern Treatment Modalities

Here are some of the innovative approaches gaining traction in sports injury treatment:

• Active Recovery:This involves engaging in low-impact activities that promote blood flow and healing without stressing the injured area. Examples include swimming, cycling, and gentle stretching.
• Physical Therapy:Physical therapists use a variety of techniques, including manual therapy, therapeutic exercises, and modalities like ultrasound and electrical stimulation, to restore function and prevent reinjury.
• Platelet-Rich Plasma (PRP) Therapy:PRP therapy involves injecting a concentration of platelets from the patient’s own blood into the injured area. Platelets contain growth factors that promote tissue healing and regeneration.
• Prolotherapy:This technique involves injecting a solution into the injured area to stimulate the body’s natural healing response.
• Extracorporeal Shock Wave Therapy (ESWT):ESWT uses sound waves to stimulate healing in soft tissue injuries like tendonitis and plantar fasciitis.

Modern sports injury treatment emphasizes personalized care. A healthcare professional will assess your specific injury, considering factors like your age, activity level, and overall health, to develop a tailored treatment plan.

The Importance of Early Intervention

Seeking prompt medical attention after a sports injury is imperative. Early intervention can help prevent complications, promote faster healing, and reduce the risk of reinjury.

Your Path to Recovery

Sports injuries can be frustrating setbacks, but with modern treatment approaches, you can optimize your healing and return to the activities you love.

If you’ve experienced a sports injury, the physicians at Houston Physicians Hospital offer comprehensive care with a focus on modern treatment approaches.

On the Sports Medicine Department webpage, you can scroll down to find an orthopedic sports medicine physician who’s right for you. Then click the link to their website to make an appointment.

The physicians at Houston Physicians’ Hospital also diagnose and treat neck pain, back pain, and hip arthritis treatments in Webster, TX.

The menstrual cycle, a natural and essential part of a woman’s reproductive life, can be a source of both wonder and frustration. While it’s a sign of health and fertility, it can also bring about uncomfortable symptoms and disruptions to daily life.

Understanding your menstrual cycle, recognizing common issues, and knowing how to manage them can empower you to take control of your menstrual health and improve your overall well-being.

Decoding the Menstrual Cycle

The menstrual cycle is a complex series of hormonal changes. It typically lasts about 28 days, but it can vary from woman to woman and even from cycle to cycle.

The cycle is divided into four main phases:

1. Menstruation:This is the first day of your period, marked by the shedding of the uterine lining. Bleeding typically lasts 3-7 days.
2. Follicular Phase:The follicular phase starts on the first day of your period and ends with ovulation. During this time, the pituitary gland releases follicle-stimulating hormone (FSH).
3. Ovulation:This is the release of a mature egg from the ovary, typically occurring around day 14 of the cycle.
4. Luteal Phase:The luteal phase begins after ovulation and lasts until the beginning of your next period. The ruptured follicle transforms into the corpus luteum, which produces progesterone, a hormone that prepares the uterus for a possible pregnancy. If pregnancy doesn’t occur, the corpus luteum breaks down, progesterone levels drop, and the uterus sheds its lining, starting a new cycle.

Common Menstrual Issues

While the menstrual cycle is a natural process, many women experience issues that can cause discomfort and disrupt their lives.

These include:

• Dysmenorrhea (Painful Periods):Cramps, lower back pain, and abdominal pain are common during menstruation. These symptoms are often caused by prostaglandins, hormone-like substances that cause the uterus to contract.
• Irregular Periods:Irregular periods can involve variations in the length of the cycle, the amount of bleeding, or the timing of menstruation. They can be caused by hormonal imbalances, stress, certain medical conditions, or lifestyle factors.
• Premenstrual Syndrome (PMS):PMS is a group of physical and emotional symptoms that occur in the days or weeks leading up to menstruation. Symptoms can include mood swings, irritability, bloating, breast tenderness, and fatigue.
• Heavy Menstrual Bleeding (Menorrhagia):Heavy bleeding can interfere with daily activities and may indicate an underlying medical condition.
• Amenorrhea (Absent Periods):Amenorrhea is the absence of menstruation. It can be caused by pregnancy, breastfeeding, menopause, or medical conditions that affect hormone production.

Managing Menstrual Symptoms

While some menstrual discomfort is normal, there are various strategies for managing symptoms and improving your menstrual health.

Over-the-counter pain relievers like ibuprofen or naproxen can help relieve cramps and pain, and applying heat to the abdomen or lower back can also provide comfort. Lifestyle changes, such as exercising regularly, practicing stress management techniques like yoga or meditation, and eating a healthy diet, can help regulate your cycle and reduce symptoms.

For more severe menstrual issues, your doctor may recommend hormonal birth control, medications to regulate hormones, or surgery to address underlying conditions like fibroids or endometriosis.

Houston Physicians’ Hospital: Your Partner in Women’s Health

The physicians at Houston Physicians’ Hospital understand the importance of comprehensive women’s healthcare. They’re dedicated to providing personalized care to women of all ages, including addressing menstrual health concerns.

If you’re experiencing menstrual problems or have any concerns about your menstrual health, you can learn more about our gynecological services here and then scroll to the bottom of the page to find a gynecologist who’s right for you.

The physicians at Houston Physicians’ Hospital also specialize in Hip Arthritis Treatments in Webster, TX, hip replacement surgery, back pain treatment, neck pain treatment, knee surgery, and more.