LEADING MEDICINE W INT ER 2020
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Factors That Could Sabotage
YOUR WEIGHT LOSS
Avoiding Injury on Race Day Help for Lower Back Pain YOUR LINK TO HEALTH INNOVATIONS, NEWS AND TIPS IN NORTHWEST HOUSTON
IN THIS ISSUE - WINTER 2020
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A voiding Injury on Race Day An injury can become a runner’s ultimate race-day spoiler. But there are simple ways to avoid injuries and enjoy running.
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6 Hidden Factors That May Contribute to Weight Gain You’ve tried everything from dieting and calorie counting to exercise boot camp and weight loss apps — but the numbers on the scale just won’t budge. Could there be something else sabotaging your efforts to lose or maintain weight?
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e Offer Help for Lower Back Pain W Is lower back pain making it difficult for you to bend, sit or stand? Is it preventing you from being active? We offer a variety of treatments to help relieve your pain and get you back in action.
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BRINGING LEADING MEDICINE TO TOMBALL AND CYPRESS
HOUSTON METHODIST COMING TO TOWNE LAKE NOW OPEN! HOUSTON METHODIST PRIMARY CARE GROUP IN TOMBALL
Houston Methodist Primary Care Group is now serving Tomball residents at its new clinic located at the southwest corner of State Highway 249 and FM 2920. The 6,875-square-foot clinic is staffed with board-certified physicians offering prevention, diagnosis and treatment in both family and internal medicine.
Houston Methodist is bringing leading medicine to the Cypress community. Conveniently located in the Boardwalk at Towne Lake, Houston Methodist will offer local residents convenient access to orthopedic and sports medicine services, primary care, obstetrics and gynecology and an array of physician specialists. The physician clinic will offer on-site support services including lab and X-ray. Additionally, Houston Methodist will open a dedicated physical therapy space and Breast Care Center at Tuckerton and Towne Lake Parkway. Houston Methodist at Towne Lake is scheduled to open in the spring of 2020.
Whether you need a routine checkup or advanced treatment, Houston Methodist has locations to serve your needs. Visit houstonmethodist.org/locations to find a location near you.
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Avoiding Injury ON RACE DAY
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n injury can become a runner’s ultimate race-day spoiler. But there are simple ways to avoid injuries and enjoy running. “Most people who get injuries are new to running,” said Dr. Nickolas Boutris, an orthopedic surgeon specializing in sports medicine and arthroscopic surgery at Houston Dr. Nickolas Methodist Orthopedics & Sports Medicine Boutris Center at Willowbrook. “But all runners should be conscious of common injuries while training, so they can perform their best on race day.”
COMMON RUNNING INJURIES
Boutris identified the following injuries that may plague runners. A chilles tendon injuries. This painful overuse injury happens when the large tendon in the back of the ankle becomes irritated and inflamed. It is often found in middle-aged runners. K nee injuries. When knees twist suddenly while bearing weight, the meniscus (shock absorber of the knee) can tear. A meniscus tear may also occur with the tearing of an anterior cruciate ligament (ACL). S prains, strains and muscle pulls. Ankle sprains and strains generally occur due to tripping over an unseen obstacle or inadequate stretching. Small muscle tears can affect nearly any muscle that is overused. S tress fractures. This type of injury is often caused by overtraining, insufficient calcium or a flaw in training style, such as an uneven running stride.
FOUR STEPS TO PAIN-FREE TRAINING
“There are steps you can take to minimize pain and injuries while training,” Boutris said. 1. Choose proper footwear. Visit an athletic or specialty running-shoe store where the sales staff is knowledgeable about what shoe type works best for your running style. Sock type can also be important in avoiding blisters. Race-day tip: Ideally, your shoes should be between three weeks and six months old, depending on how much and how often you run. The foam soles in shoes need time in between runs to return to their prior shape so using the same pair for daily running is not ideal. Also, do not attempt to break in new shoes on race day. 2. Assess your fitness level. An assessment provides a benchmark of your fitness based on strength, flexibility and cardiovascular endurance to help you set realistic training goals. Ask your doctor or a certified trainer how to perform an assessment and set training goals.
KEEPING YOU AT THE TOP OF YOUR GAME If a running injury has you sidelined, the specialists at Houston Methodist Orthopedics & Sports Medicine can help you get back on your feet. Take advantage of our: Advanced nonsurgical treatments Expertise in treating common to complex injuries Latest imaging and technology Minimally invasive procedures State-of-the-art physical and occupational therapy To schedule an appointment with a doctor in the Willowbrook area, call 281.737.0902 or visit houstonmethodist.org/osm/ willowbrook for more information.
Race-day tip: Track your mileage and taper the length and intensity of your workouts in the weeks leading to the race. 3. Cross-train. Overuse injuries can easily occur if your training only includes runs. Cross-training helps you increase cardiovascular endurance while giving your running muscles a break. Add workouts in the pool, on an elliptical machine or on a bike to break up your routine. Race-day tip: Cross-train as you taper to maintain flexibility and strength without fatiguing your running muscles. 4. Stretch. A safe way to avoid an injury is to stretch before and after training every time you run. Develop a routine that involves stretching the major muscle groups of both your upper and lower extremities. Stretching and staying hydrated are the two most important ‘to-do’ items on your race-day checklist. Race-day tip: Make time for stretching in your race-day routine. “Ignoring an injury or nagging pain can turn into a big problem if left undiagnosed,” Boutris shared. “You could be risking further damage to an injury that may be fixed with a relatively simple treatment.”
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HIDDEN FACTORS THAT MAY CONTRIBUTE TO
WEIGHT GAIN Y
ou’ve tried everything from dieting and calorie counting to exercise boot camp and weight loss apps — but the numbers on the scale just won’t budge. Could Dr. Chante Ellison-Hodges there be something else sabotaging your efforts to lose or maintain weight? Let’s uncover some factors that could be holding you back. Although you have the power to change a few of these factors, some are beyond your control. Either way, finding out why weight loss is challenging can be helpful, especially when coming up with a plan or deciding when to seek help for weight loss.
LACK OF SLEEP
Your health suffers when you’re sleep deprived, and lack of sleep can affect your chances of losing weight, too. Research has shown that sleep deprivation can lead to increased cravings for high-carb foods and junk food. When you’re overtired, you may be more likely to reach for high-calorie beverages or a sugar fix for quick energy. You may also lack the energy and initiative to make healthy food choices. “It’s easy to make unhealthy choices at the end of a long day when you’re tired and hungry. Stopping for takeout and then sitting in front of your favorite show instead of taking a walk may feel relaxing, but it’s sabotaging your weight loss efforts,” said Dr. Chante Ellison-Hodges, a primary care physician and weight management specialist with Houston Methodist Primary Care Group in Willowbrook’s new Tomball clinic location.
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√ Take control: Aim for seven to eight hours of sleep at night so you can function at your best during the day.
YO-YO DIETING
Yo-yo dieting (a cycle of losing weight and gaining it back) can take a toll on your health and make it harder to lose weight. You may lose weight rapidly on a fad diet, but you’re not just losing body fat. You lose lean muscle as well, which in turn decreases your metabolism. “Once a diet is discontinued and previous eating behaviors restarted, any weight regained is primarily fat,” Ellison-Hodges explained. √ Take control: Modify your diet in a way that’s sustainable for the long term. You want to find solutions for managing your weight that will work for the rest of your life, not just dropping pounds for a special event or a few months.
BALANCING GYM TIME WITH MEAL PLANNING TIME
Have you been toiling away at the gym without losing any weight? If this sounds all too familiar, it may make sense to spend more time and energy on meal planning. “The most effective weight loss program is built on smarter eating,” Ellison-Hodges explained. Exercise is good for your overall health and longevity, but it’s only a small component of weight loss. The majority of weight loss comes from making dietary changes and consuming fewer calories than you can burn in a day. √ Take control: By spending 30 minutes preparing a healthy meal, you can avoid consuming an extra 700-800 calories compared to eating fast food or takeout. When you combine a healthy diet with exercise, it’s a win-win!
AGING
Controlling your weight can be an uphill battle as you age. Even if you’re exercising and eating right, the pounds can still creep up. “With each passing year, metabolism decreases and the body doesn’t burn as many calories,” Ellison-Hodges said. In addition, you may lose muscle mass with age, and the problem is compounded if
you’re less active. It all adds up to a recipe for weight gain. √ Take control: Cut back on portion sizes of higher calorie foods and increase portion sizes of lower calorie foods like nonstarchy vegetables, such as broccoli, cauliflower, green beans and okra, etc. Try to exercise for 30 minutes every day — going for a walk is a great way to start.
MEDICATIONS
Did you know that weight gain is a side effect of certain medications? Some medications taken for depression, inflammation, thyroid disorder or other conditions can make it difficult to maintain or lose weight. These medications may cause you to feel hungrier, burn calories slower or retain extra fluids. It’s important to continue taking your medications as directed by your doctor, but don’t hesitate to ask about alternatives. √ Take control: Talk to your doctor if you have questions about how your medications may be affecting your weight.
GENETIC INFLUENCES
Genes can influence appetite, metabolism, body-fat distribution and more, but genetic influences don’t tell the whole story. Environmental factors including eating habits formed in childhood, family and social connections, ways you cope with stress and other psychological factors can have an even greater impact on your weight. √ Take control: Even if you’ve been overweight for most of your life and struggle to lose weight, you can fight back. It starts with making the decision to get help for losing weight.
START WINNING THE BATTLE TO LOSE WEIGHT If you feel like the deck is stacked against you to lose weight, talk to a health care professional who can help with medical weight management or bariatric surgery. With the right help, you can change your life for the better. The Houston Methodist Weight Management Center at Willowbrook offers the following weight loss services and programs: S tepLITE is a program for anyone who wants to lose a few pounds and needs help getting started. The program includes a diet plan and weekly check-in and group sessions with licensed professionals. edical Weight Management M is a three-phase weight loss plan that begins with a medically supervised, very low-calorie diet program and progresses to a personalized meal plan to help you maintain weight loss. ariatric surgery, or weight B loss surgery, can help you achieve significant weight loss and improve weight-related health problems. Visit houstonmethodist.org/ weight-management or call 832.667.LOSE (5673) to learn more.
Weight Loss Seminars
If you want to learn more about weight loss surgery options, please join us for a weight loss seminar at Houston Methodist Willowbrook Hospital. Visit houstonmethodist.org/events or call 281.737.2500 to register.
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HELP FOR LOWER BACK PAIN I Dr. Glenn Anderson
s lower back pain making it difficult for you to bend, sit or stand? Is it preventing you from being active? The good news is Houston Methodist Spine Center at Willowbrook offers a variety of treatments to help relieve your pain and get you back in action.
WHAT CAUSES LOWER BACK PAIN?
Lower back pain may be experienced as aching, burning, sharp or dull Dr. Hosun pain that fluctuates in Hwang intensity from mild to severe. It can be due to a sports injury, such as a pulled muscle or strained tendon or ligament, from twisting or lifting something heavy or working on the yard. Back pain can happen to anyone, but certain factors may increase your risk, such as:
A ge. Older adults may be more susceptible to osteoarthritis and disk deterioration. Occupation. Employees in jobs requiring repetitive bending, heavy lifting or long periods of standing or sitting are more likely to suffer back pain. Overweight or obesity. Excess weight adds stress to the spine and back muscles. S edentary lifestyle. Weak back muscles and lack of core strength make it easier to injure the back. S moking. Smokers tend to have a higher risk of back pain. Smoking decreases blood flow, reduces your body’s ability to heal and increases the risk of osteoporosis.
FINDING THE SOURCE OF PAIN
“Those who suffer from chronic or recurrent episodes of back pain often rely on pain relievers to get through the day, but this only masks the problem,” said Dr. Glenn Anderson, a board-certified neurosurgeon and medical director of
ANSWERS FOR ACHY JOINTS Try these eight tips to help soothe sore joints: 1. Get active. Stretching, strengthening and aerobic exercises can all help control arthritis symptoms, reduce fatigue and improve your overall health. Be sure to discuss exercise plans with your doctor first. 2. Eat healthy. There aren’t any “magic” foods that will make you feel better, but eating a healthy diet and controlling your weight will minimize stress on your joints. 3. Seek support. Surrounding yourself with people who know what it’s like to live with chronic pain can give you a more positive outlook. Ask your doctor about patient education programs and arthritis support groups.
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neurosurgery at Houston Methodist Willowbrook Hospital. “We spend time investigating the underlying cause of back pain and creating a targeted treatment plan that aims to resolve the issue and improve quality of life.” Chronic pain may be caused by an underlying condition, such as arthritis, degenerative disk disease, spinal abnormalities, or even cancer and infection. Symptoms, such as progressive pain, leg weakness, urinary problems, numbness, fever, rash or a history of cancer may indicate a more serious problem that requires further evaluation. Your doctor may order imaging tests, such as X-ray, CT, MRI or myelogram to find out what is causing your back pain. A myelogram uses contrast dye injected into the spinal canal with a CT scan to evaluate the spine. Another option is electromyography (EMG), a comprehensive test of muscles and nerves. EMG is a neurophysiological test that can help evaluate the network of nerves connecting the brain and spinal cord to the rest of the body.
4. Get enough shut-eye. Waking up at the same time every day, exercising early in the day and avoiding caffeine or alcohol late in the day may improve sleep. 5. Cool your aches. To reduce pain and swelling, apply an ice pack or a bag of frozen peas to your sore joints for 15 minutes. 6. Relax your mind and body. Try a relaxation technique, such as hypnosis, guided imagery, deep breathing or muscle relaxation to control your pain. 7. S oak in your tub. A warm, relaxing bath before bed can relieve muscle tension, ease aching joints and help you sleep better. 8. Go for a massage. A massage can help decrease pain, increase circulation, reduce stress and improve flexibility. Find a certified massage therapist who treats people with arthritis.
DID YOU KNOW? Approximately 80% of adults suffer from lower back pain at least once during their lifetime.* It’s also a leading cause of job-related disabilities and work absences.
In some cases, blood work may be ordered to make sure there is no inflammation or infection causing the problem.
SOLUTIONS FOR PAIN
“An episode of acute lower back pain will often improve within several weeks without the need for further treatment,” said Dr. Hosun Hwang, a board-certified spine surgeon at Houston Methodist Willowbrook Hospital. “We recommend treating mild to moderate symptoms at home with over-the-counter antiinflammatory drugs, such as ibuprofen or naproxen,” Hwang said. “If needed, we may prescribe a muscle relaxer to help with spasms.” A combination of treatments can help with lower back pain, including the following: O ver-the-counter and prescription pain medications can help relieve symptoms. O ral steroids or targeted steroid injections into the lower back can ease pain and reduce inflammation. P hysical therapy exercises can help strengthen the core and supporting muscles, which can be an effective part of treatment for both acute and chronic lower back pain. S urgery may be necessary if other more conservative treatments have not been successful. “We look at a combination of factors, including the physical exam, symptoms, patient history and test results to make a recommendation about surgery,” Anderson added.
It’s important to see a doctor when back pain interferes with your daily life, even if you’re otherwise young and healthy. “For example, we saw a young man in his 20s who developed an acute onset of lower back pain radiating down into the leg after lifting weights,” Hwang explained. “Usually a sports injury like this would resolve on its own, however, an MRI showed a large disk herniation impinging the nerve root. In this case, we performed a surgery called microdiskectomy to relieve pressure and correct the problem.”
Schedule an Appointment
To schedule an appointment at Houston Methodist Spine Center at Willowbrook, call 281.737.7463 or visit houstonmethodist.org/ spine-wb for more information.
* Source: National Institute of Neurological Disorders and Stroke.
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WE’ VE MADE ACCESSING US EASIER THAN EVER We know a busy lifestyle can make it challenging to find time to get health care. In addition to scheduling an appointment online or by calling one of our agents, we offer a variety of ways to get care from us, including:
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See our providers for non-emergency, urgent care needs via video visit — 24/7, even on holidays.
Schedule an imaging appointment online, including a mammogram, at a time and location convenient for you.
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