How Your Doctor Can Help You Stay in a Healthy Range
4 Tips for Marathon Recovery
Tips to Get Healthy After the Holidays
Congratulations, you’re a marathoner! You may be thinking the hard work is done, but how you recover is just as important as the training leading up to the event. Follow these tips for your optimal postmarathon recovery.
“It’s important to eat plenty of anti-inflammatory foods, high-quality proteins, fresh fruits and vegetables, and some complex carbs while you are recovering,” Medina said. “Drinking lots of water and eating a balanced diet will help repair muscle tissue.”
A balanced recovery diet includes:
■ Anti-inflammatory foods: fatty fish such as salmon, avocados, olive oil, flax seeds and berries
■ Complex carbs: beans, sweet potatoes
Whether it’s a half or a full marathon, or something longer — your body deserves a break.
“There is muscle damage done during marathon training and running the race itself,” said Dr. Roberto Medina, primary care sports medicine specialist at Houston Methodist Orthopedics & Sports Medicine at The Woodlands. “It is important for an athlete to refrain from running for one to two weeks to recover properly and avoid injury.”
Rest days don’t mean just sitting on the couch. While you recover, include lowimpact activities, such as:
■ Foam rolling
■ Low-intensity cycling
■ Swimming
■ Walking
■ Yoga
“During your recovery, you should keep moving with lower-impact activities, such as biking, walking or pool exercises,” Medina suggested. “These activities will give your body the proper rest it needs while promoting blood flow and reducing muscle soreness.”
Giving your muscles time to rest is a big part of recovery, but so is eating healthy and staying hydrated.
and wholegrain breads and pastas
■ Fresh fruits and vegetables
■ Protein: chicken, fish, turkey, lean beef, tofu, tempeh and eggs
Sleep also plays an important role in how well your body recovers from exercise. Sleep replenishes the energy lost while exercising, so it’s suggested to get a healthy 8-10 hours of sleep every night while you are recovering. •
Never ignore pain. If you´re experiencing sharp or lingering foot, leg or hip pain after running that doesn’t improve after a week or two, make an appointment with a specialist. Below are common running injuries to look out for:
■ Achilles tendinitis – pain in the lower leg just above the heel that may be accompanied by restricted motion when attempting to lift your toes
■ Runner’s knee – dull pain around the front of the knee, felt either while active or after sitting for a long time
■ Shin splints – pain at the front or inner side of your lower legs that worsens with activity
■ Stress fracture – pain or aching (usually in the shin or foot) that’s felt during activity and that worsens over time
If you experience any of these symptoms, make an appointment to see a primary care sports medicine physician.
At Houston Methodist Orthopedics & Sports Medicine at The Woodlands, we know every movement matters. Whether you’re suffering from simple aches and pains or dealing with a complex injury, we can get you back on your feet — and keep you moving. To schedule an appointment, visit houstonmethodist.org/orthopedics/sports-medicine or call 936.321.8000 .
Even young adults can be affected by high blood pressure. In fact, almost half of adults over the age of 20 have elevated or high blood pressure — even if they appear healthy.
“We often call high blood pressure the silent killer,” said Dr. Ali Masud, an interventional cardiologist with Houston Methodist DeBakey Heart & Vascular Associates at The Woodlands. “Though you may not feel it, high blood pressure quietly damages your body over time, damaging your kidneys, increasing your risk of heart attack, stroke, among many other ill effects.”
High blood pressure in young adults is likely caused by a combination of genetics, diet and lifestyle. Contributing factors include smoking, frequent drinking, chronic stress, excess weight, poor diet and lack of exercise.
Blood pressure is the force that blood applies to the walls of arteries as it’s pumped throughout the body. “Even though your arteries seem to tolerate high pressure, there are limits,” Masud explained. “They can tear or rupture, and
If you’ve been having trouble controlling your high blood pressure, ask your PCP if you would benefit from seeing a specialist. At Houston Methodist DeBakey Heart & Vascular Associates at The Woodlands, our doctors specialize in providing better options for heart and vascular care. To schedule an appointment, visit houstonmethodist.org/debakey/ woodlands or call 713.DEBAKEY.
over time, arteries can degenerate even if there are no signs.”
The four blood pressure categories are:
■ Normal blood pressure: Lower than 120/80 mmHG
■ Elevated blood pressure: Between 120-129/80 mmHG
■ High blood pressure, stage 1: Between 130-139/80-90 mmHG
■ High blood pressure, stage 2: 140/90 mmHG or higher
Having elevated or high blood pressure damages your heart and arteries by:
■ Forcing your heart to pump harder. Over time, this causes heart muscle to thicken, making it harder for the heart to fill with and pump blood.
■ Narrowing and hardening your arteries. This can limit the normal flow of blood.
Uncontrolled high blood pressure early in life is a major risk factor for heart disease in middle age, as well as stroke, kidney disease and several eye conditions. “Long-term studies show having high blood pressure early on greatly raises your risk of developing serious health conditions later in life,” Masud explained. “This is true even if you are in your 20s and 30s.”
Lowering your blood pressure involves making healthy decisions daily, including:
■ Eating healthy : Aim for a diet low in saturated and trans fats and rich in fruits, vegetables and whole grains.
■ Getting plenty of exercise : Aim for 60 minutes of activity per day.
■ Limiting alcohol : Keep your alcohol intake to one or two drinks per day — or eliminate it altogether.
■ Maintaining a healthy weight: If you’re overweight, a loss of as few as 10 pounds can lower your blood pressure.
■ Reducing your sodium: Keep your salt intake under 1,500 mg/day.
■ Quitting smoking : While its effects on blood pressure are still being studied, giving up smoking greatly reduces your risk for heart attack, stroke and premature death. Talking to your doctor regularly about your health risks is important, especially if you have a parent or sibling with high blood pressure. At your next appointment, be sure to mention any family history and find out how to reduce your long-term risk factors. •
Your primary care provider, or PCP, is one of your most important health resources. But what does a PCP do?
“My job is to work with my patients to help them stay healthy over their lifetime,” explained Dr. Patricia Thompson, a specialist in primary care, pediatrics and internal medicine at Houston Methodist Primary Care Group in Montgomery. “I help diagnose illness and monitor ongoing health challenges to try to prevent serious problems by catching issues early and educating my patients on the ways they can be healthier.”
Your PCP performs annual check-ups and is usually the first stop if any illness or health concerns arise. They help you understand and reduce your risk for developing a wide variety of health problems. PCPs monitor your health and can recommend testing or refer you to specialty care when needed. You and your PCP work together to help you continue to live the life you love.
“It,s not a weakness to see a doctor,” Thompson said. “This is a partnership to help keep you healthy.”
To keep an eye on your health, your PCP monitors several key numbers to check your risk for developing serious diseases. For a helpful next visit, be prepared to talk with your doctor about these important indicators and other risk factors you may have.
Heart disease is the leading cause of death in both men and women in the U.S. By understanding your numbers, you can reduce your risk of developing cardiovascular disease as well as other health conditions, such as stroke, diabetes and obesity.
■ Blood Pressure: A measurement of the amount of force your heart needs to pump blood throughout your body. Blood pressure is measured by two numbers: systolic (when your heart pumps blood out) and diastolic (when your heart rests between beats).
✓ Healthy target: less than 120/80 mmHg
Risks: High blood pressure can negatively affect the function of your heart and other major organs, such as the kidney and brain. It’s also the leading cause of stroke.
■ Body Mass Index: A measure of your weight divided by your height, squared.
✓ Healthy target: 18.5 to 25 kg/m2
Risks: The higher your BMI, the greater your risk of heart disease, high blood pressure, type 2 diabetes and certain cancers.
■ Fasting Blood Sugar: A measure of the amount of glucose in your blood after fasting for eight to 12 hours.
✓ Healthy target: below 100 mg/dL
Risks: Also called hyperglycemia, high blood sugar can damage the blood vessels and nerves that control your heart over time. It can also lead to type 2 diabetes.
■ Total Cholesterol: A measurement of cholesterol (a fat-like substance made in the liver and found in foods) in your blood.
✓ Healthy target: less than 200 mg/dL. Talk to your doctor to understand all of your cholesterol (lipid) levels, including LDL, HDL and triglycerides, and what they mean for your heart health.
Chances are you may have seen a nurse practitioner (NP) or physician assistant (PA) during a doctor’s office visit sometime in your lifetime. While they are not medical doctors, these highly trained health care providers work hand in hand with physicians as part of your health care team.
These providers have the expertise to diagnose and treat patients in a variety of specialties. They undergo years of medical training — in fact, most have a master’s degree or a doctorate. Working under the supervision of your doctor, PAs and NPs perform clinical exams, diagnose and treat illnesses, order labs and tests, and prescribe medications. Houston Methodist is home to dozens of such providers, who provide expert, compassionate care throughout the system.
Houston Methodist provides primary care that fits your life. To find a PCP or make an appointment, visit houstonmethodist.org/pcg/north or call 713.441.7965 .
Risks: Excess cholesterol can build up in the walls of the arteries, leading to narrowing or blockages in your vessels, which increases your risk of heart attack or stroke.
Some risk factors are genetic or out of your control, like family history, age and sex — but there’s still a lot you can do to keep your numbers in a healthy range.
The best way to know your numbers and understand how they impact your health is to visit your PCP. As your health partner, they can perform or order tests to check these important measurements and help you make a personalized plan to get back within healthy range if necessary. Plans can include increasing your activity level, adopting healthy eating habits, quitting smoking, limiting alcohol and learning how to check and manage your blood pressure. Building a partnership with your PCP and working with them to know and manage your numbers can dramatically reduce your risk of heart disease and other health complications. •
For these key measurements, keeping your results within these healthy ranges will go a long way toward maintaining your best heart health.
Blood Pressure: Less than 120/80 mmHg
Body Mass Index: 18.5 to 25 kg/m2
Fasting Blood Sugar: 80 to 99 mg/dL
Total Cholesterol: Less than 200 mg/dL
Talk with your primary care provider about these important tests and steps you can take to get back in a healthy range. If you have diabetes or other health conditions, your goal numbers may vary.
Checking the health of your prostate can seem like an uncomfortable or even frightening responsibility. However, with today’s advanced screening and treatment options, experts want to assure you that it doesn’t have to be.
“From new prevention measures to emerging treatment technologies, patients are able to receive the most advanced treatment available,” said Dr. Steve Sukin, boardcertified urologist at Houston Methodist The Woodlands Hospital.
Prostate cancer is the most common cancer type in men. It’s typically a slow-growing cancer that develops in the prostate gland, which is a part of the male reproductive system.
Prostate cancer is often called a “silent tumor” because early stages rarely cause symptoms. But, as it progresses, common symptoms include:
■ Blood in urine or semen
■ Enlarged prostate
■ Erectile dysfunction
■ Painful ejaculation
■ Urinary problems (frequent need to urinate, painful urination and incomplete emptying of the bladder)
“Regular screenings are the most effective way to catch prostate cancer early, when it’s highly treatable,” Sukin stressed.
If you have a family history of prostate cancer, experts recommended you start getting screened as early as your mid-40s. Types of screenings include:
■ Digital rectal exam
■ Prostate-specific antigen (PSA) blood test
■ Prostate biopsy
“High PSA scores used to be the main driver of prostate biopsies,” Sukin explained. “But with new testing available, we have been able to significantly reduce the number of unnecessary biopsies in patients with an elevated PSA score.
Treatment for prostate cancer isn’t a one-size fits all solution. Once the type and level of severity are established, your doctor will partner with you to understand your treatment options and the best course of action. Treatment can range from watchful waiting to robotic surgery to remove the prostate.
Sukin is the first surgeon in the Houston area to provide a
minimally invasive procedure, called TULSA Pro, to patients with low to intermediate stages of prostate cancer. This revolutionary procedure offers promising results while minimizing the risk of side effects.
“We aren’t just dedicated to using the latest, most advanced robotics and technologies, but also to how we use them,” Sukin emphasized. “We are always evolving to allow our patients to have improvements in their cancer management, sexual function and urinary control.” •
Houston Methodist The Woodlands Hospital was recently named a Center of Excellence in Robotic Surgery by the Surgical Review Corporation. With an entire area dedicated to robotics in the operating room, surgeons have access to the most advanced equipment available.
Patients who undergo the minimally invasive, roboticassisted prostatectomies experience faster recovery times and less side effects after surgery. With this approach, the surgeon removes the prostate without damaging the nerves that control erectile function and without damaging nearby organs.
Specialists at Houston Methodist The Woodlands provide comprehensive urologic care to patients, from prescreening, testing and diagnosis to the ongoing care and treatment of urologic conditions, including cancer. To schedule an appointment, visit houstonmethodist.org/spg/urology/ the-woodlands or call 281.351.5174
The holidays are a wonderful time of reconnecting with friends and family. As the season ends, many focus on improving their health in the new year through weight loss and exercise.
“Weight control consists of understanding the genetic component as well as our struggle with willpower,” said Dr. Jeffeea Gullett, a primary care physician at Houston Methodist Primary Care Group in Rayford. “Losing weight can be really difficult.” With that in mind, Gullett offered tips for getting healthy after the holidays.
To change unhealthy habits, Gullett recommends taking a cognitive behavioral therapy (CBT) approach to become aware of our thoughts and habits around our health.
“It’s important to be mindful of our eating.” Gullett explained. “The first step to making better choices is being conscious of our emotions and behaviors and how they impact our decisions.”
Bringing awareness to our “mindless” habits, especially when it comes to eating, can be the first step to changing them. Once you’ve identified and named the thoughts and patterns that drive you to eat unhealthy foods, make a plan to interrupt those patterns before they occur.
Gullett suggested posting a list of “smart swaps,” on the fridge to remind yourself to reach for an apple instead of potato chips, for instance.
Getting healthy is about more than losing weight. In fact, experts say losing weight should be a beneficial side effect of becoming healthier.
“When you choose a walk instead of dessert, you’re building healthy habits that become a lifestyle over time,” Gullett explained. Here are steps to follow to get started:
1. S et SMART goals. To help ensure you’re making progress, set SMART goals: specific, measurable, achievable, relevant and time bound. For example: briskly walk on a treadmill for 45 minutes, five days per week, for the next 30 days.
2. O pt for healthy food choices. When it comes to nutrition, there’s a lot of bad information online. And fad diets can harm your health more than they help. Follow these sensible eating tips:
■ Avoid processed foods and sugar.
■ Don’t count calories.
■ Eat more plant-based foods, like fruits, vegetables, beans and lentils.
■ Emphasize fiber in your diet instead of protein.
3. E xercise five days per week. Aim for 60 minutes of exercise per day, five days per week. Incorporate both resistance training and cardio – maintaining an elevated heart rate (180 minus your age) for about 45 minutes. Your exertion level should be high enough so it’s hard to hold a steady conversation. Walking, running, bicycling and swimming are great cardio exercises.
If your efforts to get healthy at home are unsuccessful, you may benefit from talking with an expert. Talk to your primary care doctor about your weight loss journey and find out if you would benefit from speaking with a weight loss specialist. •
To request an appointment with a primary care provider or find a PCP near you, visit houstonmethodist.org/pcg/north or call 713.394.7965 .
