American Spine Winter Pain News 2013

Fresh fruits and vegetables are bountiful, which makes cooking virtually limitless. Cooking in the winter season can be just as colorful and fun as during the spring and summer seasons. Here is a list of our favorite foods and some simple steps for eating seasonally and clean during these chilly days.

EAT SEASONALLY THIS WINTER!

PAINnews Winter 2013

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1. Winter Squash. Possibilities are endless: acorn, butternut, delicata, pumpkin, golden nugget, and much more! Squash can be eaten on its own with a little salt and pepper, roasted in the oven with olive oil, added to your favorite casserole, or filled with flavorful stuffing. Nutritious, versatile, and easy to cook with, this vegetable will become an essential in your seasonal vegetable toolbox.

2. Greens. Kale, broccoli rabe, and Brussels sprouts are at their prime in the cool weather, keeping them sweet and tender. Green veggies are hearty, healthy, and good for the entire body. Kale can be eaten raw, in a salad, or roasted with olive oil to make kale chips.

Substitute your spinach for kale this winter!

3. Root veggies. Carrots, parsnips, beets, sweet potatoes. Chop them up, toss them with olive oil, add salt and pepper, and roast them in a hot oven.

4. Soup: The quintessential winter food. There is something ever so comforting about a steaming bowl of your favorite soup to warm up the winter chills. Soup is a great way to incorporate a slew of veggies: carrots, onions, potatoes, beans, barley, lentils, and cauliflower. There is practically a soup for every vegetable.

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Not all vegetables are in their prime during the spring and summer. Take a chance this winter, try something new, and let your taste buds run wild!

NEUROPATHIC PAIN IN COLD WEATHER SLEEP DETOXES THE BRAIN PAGE 3 EAT SEASONALLY THIS WINTER! PAGE 4

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NEUROPATHIC PAIN IN COLD WEATHER Neuropathy poses special challenges for people, especially in cold weather. When a person is exposed to low temperatures for too long, the body tries to preserve a warm temperature by slowing blood circulation to the hands and feet. When blood flow is reduced, neuropathy symptoms can greatly intensify and more damage can come to already affected peripheral nerves.

With locations across Maryland and Pennsylvania, the American Spine medical team knows just how greatly cold weather can effect treatment for patients affected by neuropathy. We believe in a fully integrated care plan and we hope that our physicians and medical staff can provide the tools to obtain a better quality of life.

There are several reasons why pain is worse in colder weather. The muscles and ligaments in the body become stiff as a response to lower temperatures.

Arthritic joints become more painful because the soft tissues are less pliable. When the muscles are tightened, they are more likely to spasm as a protective mechanism. When nerves are exposed to cold temperatures, their conduction slows down because the limbs are colder. The nerves are far more sensitive, and with slower responses, preexisting nerve damage is intensified.

It is not enough to tell someone to stay inside when the temperature drops. Instead, follow the advice listed to combat your nerve pain and lower your risk of further nerve damage during the cold winter season:

LIMITING NERVE DAMAGE THIS WINTER Layer clothing. Wear warm, dry clothing that is thick enough to withstand freezing temperatures.

Try wearing a pair of leggings underneath your pants and be sure to keep your head warm.

Protect your hands and feet. Don’t be afraid to layer socks or find a thick pair. Many patients find warmth in Alpaca socks. Also, never leave the house without mittens or gloves.

Reduce your exposure to extreme temperatures.

Take intermittent breaks from the cold. Run inside, cozy up to a fire for a couple of minutes, or take a hot chocolate break.

Limit/avoid caffeine. It can temporarily cause blood vessels to narrow.

Do not smoke. Smoking causes blood circulation to slow down.

Limit/avoid alcohol. Excessive consumption can lead to vitamin deficiency.

Exercise. Even a light workout can promote blood flow and overall good circulation.

For those individuals who don’t travel south during the wintertime, a strategy to stay warm must be planned to manage neuropathic pain. A battle worth winning is through education and awareness. American Spine physicians are with you every step of the way. Stay warm this winter and don’t let your neuropathy keep you inside.

SLEEP DETOXES THE BRAIN Science Magazine is a publication credited for spotlighting new research, journals, papers, and more. In a report published in October 2013, researchers from the University of Rochester Medical Center (URMC) stated that sleeping allows the brain to remove chemical waste linked to Alzheimer’s and dementia.

The research team used groundbreaking imaging technology and found that brain functions in mice were different while they were asleep. Not only was the brain function significantly different from when they were awake, but the brain actually rid itself of stored proteins.

Along with this new research, the team also reinvented a waste-draining system, dubbed the “glympathic system,” to work more efficiently during sleep. Maiken Nedergaard, M.D., lead researcher and co-director of the URMC’s Center for Translational Neuromedicine, explained that the system is ten times more active during sleep than while awake. The glympathic system removes amyloid-beta proteins, which build up into plaque that is attributed to Alzheimer’s disease and other forms of dementia.

Alzheimer’s is the 6th leading cause of death in the US, and still, little is known about the cause.

Not only did the research team discover the cleaning system’s improved efficacy during sleep, but also that it washes up far more toxic protein.

Through imaging, the researchers noticed that the cleaning process contracted brain cells noticeably during sleep, expanding to about 60% between brain cells. With more space between cells, the cerebrospinal fluid was able to move more freely.

Dr. Nedergaard and her team of researchers opened up a whole new avenue for prevention, control, and treatment of dementia conditions.

Alzheimer’s is the sixth leading cause of death in the United States, and still, little is known about the cause. Stay educated by talking to your doctor and reporting any changes in your health.

American Spine is the premier spine and pain clinic in the Eastern United States and can be your helping hand for quality treatment.

AMERICAN SPINE 240.629.3939 | www.americanspinemd.com