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August 1, 2020 Patient Resource


Simple changes to your daily lifestyle can help lead you to a healthier life. However, implementing changes to your daily lifestyle is a process that takes time, dedication, and commitment. Thinking about making changes is easy, but actually planning the changes out and executing can often be hard.

The changes that you decide to start implementing do not have to be big changes, actually starting with small changes that can be goal driven, are easier to accomplish and help motivate you in the right direction.

Support System
When making small or big changes to your lifestyle being surrounded by family and friends who can encourage you and motivate you is key. Yes, you are the only person who can actually implement the changes, but having key people around you who know your goals, will only help you have accountability and motivation to get to the finish line.

Your Mind
When making changes, you are your worst enemy. When you decide to start something new, you have to realize that you can change your life, if you change your mind-set. Our minds are often the thing that keeps us from accomplishing all that we want to, because we tell ourselves that WE CAN’T DO IT.

Pay attention to the things you speak about yourself. Are you motivating yourself towards the changes? Do you make excuses? Do you do a lot of negative self-talk?

Giving yourself space to journal or self-reflect often helps boost your self-esteem and helps you realize that you can actually accomplish your goals, even if it is small steps at a time.

Go Slow
Don’t go in with a mindset that you have to accomplish BIG goals at a fast rate. Giving yourself unrealistic goals/expectations, only sets you up to not be motivated when you don’t hit a goal.

Setting attainable goals, both short-term and long-term, gives you the opportunity to get vision for where you are and where you would like to be in the future.

Start with daily goals that you would like to accomplish and slowly moving to weekly and monthly goals. Whether your goals are to cook healthier for your family every day, work out 10 minutes a day, or master a new hobby, give yourself something to work towards at a speed that is realistic for you

Consistency
Consistency is needed when you are working on making changes to your
daily lifestyle. Working towards your goals every day, even when you do not feel like it, keeps you on track with your plan. There will be days that are easier than others, but on the hard days is when your support system is extremely important.


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July 2, 2020 Patient Resource


As the summer heat is settling in, the urge to stay inside increases. Finding different ways to stay active inside can be exhausting. You do not have to go out and run a marathon or even go to the gym and lift weights to keep your body healthy physically. Just simply get your body moving for a minimum of 30 minutes a day. Consistency is key, so as long as you are doing it every day, that is what matters.

Here is a simple list of inside activities that you could do to get your body moving; as always check with your doctor first to make sure that these activities are okay for you to perform.

INSIDE ACTIVITIES:

    • Take the stairs instead of the elevator
    • Go walk on an indoor track or around a museum, mall, or other large public space
    • Host a lunch party with some friends
    • Play games with your grandchildren
    • Volunteer at the local food bank
    • Pilates videos on Youtube
    • Yoga videos on Youtube
    • Balance exercises
    • Cycling on an indoor bike

Getting plugged into your local gym is always a great way to not only keep your body healthy, but also gives you the community and social life needed to help motivate you to stay on track. Look for a local gym that has classes that are specifically focused on Senior Health. Many gyms have group classes such as: Walk for Fitness, Chair Balance and Strength, Senior Power Yoga, Zumba, and more.

Doing strength and aerobic exercises is always good for your body. Continuing to do strength exercises helps keep your muscles moving and your blood flowing. Strength training keeps your bones healthy, prevents falls, improves mobility, and reduces pain from arthritis.
Even if you are only doing minimum lifting of free weights or using the weight machines, you should try to do strength exercises at least two days a week.

Not only is physical activity important, but so is nutrition. Physical activity and nutrition work hand and hand to create a healthy lifestyle.

Eating well is something that seems difficult but does not have to be. When you are planning your meals this month, try some of these fun, simple, and easy recipes.

Healthy Fruity Oatmeal:
https://www.cookforyourlife.org/recipes/healthy-fruity-oatmeal/

Grilled Lime Chicken Fajitas:
https://www.diabetesfoodhub.org/recipes/grilled-lime-chicken-fajitas.html

Latin Baked Fried Chicken
https://www.diabetesfoodhub.org/recipes/latin-baked-fried-chicken.html

It always helps to plan a menu for the week before you go to the store, so that you can ensure that you have all the ingredients that you need and multiple trips aren’t needed. Doing this simple tip, will create more time for you to do the things you love.


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June 10, 2020 Patient Resource


Mild vitamin deficiencies are very common among the older population. The most common vitamin deficiencies in the older population include: Vitamin D, calcium, Vitamin B12, and magnesium.

Having vitamin deficiencies are most common as a person ages. Here at NTCO, we cannot prescribe vitamins and supplements to include in your daily life, however, we do recommend that you see your primary care physician to have your levels checked.

Below we have included what each vitamin does to give you greater understanding.

VITAMIN D
Vitamin D is necessary for building and keeping healthy bones. Calcium, which is the component of bone, can only be absorbed when Vitamin D is present. Vitamin D also helps reduce the inflammation in the body.

In the older demographic, vitamin D tends to be deficient because of the lack of outside time: most of the time for this demographic is spent inside, therefore sun exposure is very limited. As well as, when a person is aging, their skin does not synthesize vitamin D as efficiently as before, and they are not supplementing with any additional vitamins.

Without vitamin D, there could be a decrease in bone density, causing your bones to become thin and brittle, increasing the chances of having an injury in the event of a fall. The lack of vitamin D can also lead to osteoporosis.

There are not a lot of foods that contain Vitamin D, so if you feel that you have a Vitamin D deficiency you should schedule an appointment with your PCP, to learn more about what your next steps are.

CALCIUM
Calcium is needed to help build and maintain strong bones over the course of your life. Calcium also helps your muscles, nerves, and heart function properly.

When you have a calcium deficiency it could lead to weak and brittle bones, which could cause osteoporosis. Your body doesn’t produce calcium, therefore, you have to find it in other sources such as different foods.
Calcium can be found in different foods such as: dark leafy vegetables such as spinach, broccoli, & kale; fish products; and dairy products such as cheese, milk & yogurt.

If you feel that you are experiencing symptoms of having a deficiency of calcium, please reach out to your PCP and schedule an appointment to learn about your next steps.

VITAMIN B12
Vitamin B12 is directly linked to red blood cell formation, cell metabolism, nerve function and the production of DNA.

To have a deficiency of B12 is rare, however, it can happen especially as a person ages and more health concerns become common. When there is a deficiency of vitamin B12 it can lead to fatigue, muscle weakness, nerve damage, anemia, and mood changes.

There are many sources of B12 that you could include in meals such as poultry, fish, and dairy products. Many people get B12 through a balanced diet, however, if you have specific dietary restrictions, then checking in with your PCP would be a great first step to ensuring that you do not need any additional intake.

MAGNESIUM
Magnesium is needed in the body to help support nerve and muscle function and help with energy production.

If you have a low amount of magnesium, there could be no symptoms at all, however, depending on how low the deficiency gets, it could lead to high blood pressure, type 2 diabetes, osteoporosis or heart disease.

A variety of foods are a good source for magnesium, including whole grains, leafy vegetables, dairy products (milk, cheese, yogurt), nuts, and seeds. However, if you feel like you have a magnesium deficiency, please schedule an appointment with your PCP, to learn your next steps.


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April 30, 2020 Patient Resource


This month, we will celebrate national neuropathy awareness week. A week that is dedicated to educating the public about the symptoms, causes, & treatments of neuropathy. It is a week that is all about educating those who might not be aware that they are dealing with symptoms related to neuropathy.

At Neuropathy Treatment Clinic of Oklahoma, we like to take a holistic approach to dealing with symptoms and pain related to Neuropathy. When taking a holistic approach, we don’t only focus on the symptoms and pain that you are experiencing but also take a look at the contributing factors such as: your social life, eating habits, daily activities/habits, occupation, finances and mental health.

Each of these contributing factors whether we realize it or not, takes a toll on our wellness because of the stress that each brings. Taking a holistic approach to wellness means looking at the whole man and making sure that each area of your life you are set up for success because when one area is suffering, it has an effect on all other areas of your life.

During your consultation, our medical staff sits down with you and creates a plan that will help you make better decisions whether it is with exercise, nutrition, or daily habits. Our team helps you plan out how to get to your end goal, by giving you resources to help you get there.

Taking a holistic approach simply means that we do not perform our treatments with any injections or put our patients on any medicines to help combat neuropathy. It has been said, that medicines other doctors are prescribing actually can increase the symptoms of neuropathy.

Exercising at least 10 minutes a day, working your way to 30 minutes a day helps combat the symptoms related to neuropathy. You want to make sure that you are only doing activities that you are able to do without putting any additional strain on your body.

At NTCO, within the holistic approach, nutrition is everything. You want to make sure that you are giving your body all of the nutrients that it needs. Below we have linked 3 recipes that are healthy, easy, fast, and take great.

Six Can Chicken Tortilla Soup

15 minutes – 6 ingredients – Serves 6 – 214 Calories & 17g Protein

https://www.allrecipes.com/recipe/19766/six-can-chicken-tortilla-soup/

Turkey & Apricot Wraps

15 Minutes – 5 ingredients – Serves 4 – 312 Calories & 20g Protein per wrap

https://www.tasteofhome.com/recipes/turkey-apricot-wraps/

Instant Pot Chicken Chili

25 minutes- 7 ingredients – Serves 8 – 253 Calories & 30g Protein

https://diabetesstrong.com/instant-pot-chicken-chili/


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March 19, 2020 Patient Resource

Patient Receiving Treatment at Neuropathy Treatment Clinic of Oklahonma

Symptoms related to neuropathy (also known as peripheral neuropathy) can often be unpredictable and vary person to person. Depending on the type of neuropathy that you have, your symptoms can be more noticeable than in others.

It is important to know the basic symptoms of neuropathy so that when pain arises, you know when you need to take action.

Pain from neuropathy is often from a condition such as a disease, traumatic injury, an infection, or the damaging act of peripheral nerves. Many patients who have diabetes often suffer from symptoms of neuropathy.

Symptoms of Neuropathy Include:

  • Tingling, numbness, or prickling feeling that starts in your hands or feet, and can spread upward into your arms and legs
  • Sharp, burning, jabbing pain
  • Extreme sensitivity to touch
  • Lack of coordination and fallings
  • Muscle weakness

If autonomic nerves are affected, symptoms could include:

  • Heat intolerance
  • Excessive Sweating
  • Bowel, bladder, and digestive problems
  • Changes in blood pressure

CLICK HERE to book an appointment if you are experiencing one or more of these symptoms, or call the Neuropathy Treatment Clinic of Oklahoma to schedule a consultation.



March 2, 2020 Patient Resource

Yoga instructor teaches class

AEROBIC EXERCISES:

Aerobic exercise is a type of exercise that increases your heart rate, works different muscle groups and increases breathing rate. It is recommended to aim for 30 minutes of exercise at least 3 to 5 days a week. Here are some ideas of different types of Aerobic exercise!

  • Brisk walk around the park / neighborhood
  • Low impact aerobics class such as a yoga or stretch class
  • Indoor / Outdoor swimming class
  • Stationary Bike



FLEXIBILITY:

Flexibility refers to the range of motion in your joints or the ability of your joints to move through a complete range of motion.

Plantar Fascia Stretch –

  • Start off by facing a door frame, taking one foot and placing your heel as close to the door frame as possible, with your toes flexed (pointed) up on the frame. At a slow rate, begin to lean forward, allowing your heel to slide back as your toes extend upward. If you’d like to intensify the stretch, bend the front knee toward the door frame stretching the calf even more. You should feel an intense stretch from the bottom of your foot to the middle of the calf.

Arm Stretch –

  • Flexor (inside of arm, flexes wrist) – Place palm on a flat surface with fingers facing toward your body. Lean away from the hand for a more intense stretch. Hold stretch for intervals of 15 to 20 seconds.
  • Extender (outside / top of arm, lifts wrist) – Place top/backside of your hand placed on a flat surface with fingers facing toward you. Lean away from the hand for a more intense stretch. Hold stretch for intervals of 15 to 20 seconds.


STRENGTH TRAINING:

Strength training is physical conditioning using resistance to induce muscular contraction to build strength within your muscles.

Kitchen Counter Calf Raises –

  • To start off the exercise, place two hands on the kitchen counter while having both feel evenly distributed in weight. Stand on both feet with a small distance between them, lift both heels off the floor at the same time, standing on your toes. Slowly lower yourself to the floor and repeat. To intensify your exercise, repeat these same steps listed above per side, alternating after each rep.


BALANCE:

Balance training is repeating exercises that involve strengthening muscles that help keep you upright. Doing balance exercises will help improve stability and help prevent falls.

Hip Flexion –

  • While standing up straight with one hand on a table or chair in front of you for balance. Slowly bend one knee and draw it toward chest, without bending at the waist or hips. Hold this position for 5 to 10 seconds, then lower slowly back down, repeating on the opposite side. If you wish to intensify this balance exercise, you can progress to using one hand, one finger, or no hands to hold on for balance.

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January 27, 2020 Patient Resource


Have you noticed lately that your feet are cold and it is not just because of the winter weather?
Have you felt like you needed to wear multiple pairs of socks, yet your feet can never get warm?
Do you feel a tingling sensation in your feet when you are standing up or sitting down?

If you answered, “Yes,” to one or more of those questions, than you could have symptoms related to peripheral neuropathy.

According to the Mayo Clinic, “peripheral neuropathy is a result of damage to the nerves outside of the brain and spinal cord (peripheral nerves), often causing weakness, numbness and pain, usually in your hands and feet.”

Feeling “COLD” tingling sensations in your feet is often normal with peripheral neuropathy, due to the nerves that detect your temperature being damaged. And although you feel cold and tingling sensations in your feet, they will not be cold to touch.

However, your feet are not the only body part that can be affected by peripheral neuropathy.

Tingling and numbness often start in your hands and feet and move upward to your legs and arms. The tingling sensations can often lead to more intense symptoms, such as: feeling prickling or burning sensations, sharp or jabbing pain, and sensitivity to touch.

As peripheral neuropathy progresses, lack of coordination, muscle weakness, and loss of feeling may develop.

If you are experiencing any of the symptoms listed above, call The Neuropathy Treatment Clinic of Oklahoma for a consultation.

During your consultation, we will evaluate all of your symptoms and previous medical history to see if you qualify for our unique medical treatment.

Call today to schedule an appointment: 918-921-8160


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January 2, 2020 Patient Resource

healthy eating

Is “eat healthier,” “lose weight,” or “exercise more” on your New Year’s Resolution list this year? We know it’s hard to keep those resolutions, especially if you’re not prepared with a plan. At Neuropathy Treatment Clinic of Oklahoma, our medical staff is prepared with a plan that will help you keep and achieve your goals for this year.

One of the many things we encourage anyone with Neuropathy to do is eat healthier.

When it comes to living symptom free from Neuropathy, nutrition should not just be a New Year’s resolution, it has to be an everyday decision. Keeping a diet that is rich in fruits, vegetables, whole grains and lean protein, will not only help keep you on track for “eating healthier” this year, but can also help prevent pain from Neuropathy.

We hear from many of our patients that “eating healthy” is hard, because they don’t know how to cook healthy meals.

When cooking meals for breakfast, lunch, or dinner, you want to make sure that your plate has a variety of colors, textures, and flavors. Adding fruits and veggies are also a great way to ensure that you have all the necessary vitamins, minerals, and fiber for your daily intake. Salads are always a quick way to add that color to your plate, but you can also add a mixture of fruits, veggies, crumbled bacon, boiled eggs, and a little bit of a low-carb salad dressing to make it a full side entrée.

Below are two simple recipes that only take 20 minutes from preparation to table.


Healthy Stuffed Chicken Breast:

Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

Ingredients:

  • 1 chicken breast
  • 1 oz. low-fat mozzarella
  • 1 artichoke heart (from can)
  • 1 tsp. sundried tomato
  • 5 large basil leaves
  • 1 clove garlic
  • ¼ tsp. curry powder
  • ¼ tsp. paprika
  • Pinch of Pepper
  • Toothpicks

Instructions:

  1. Preheat Oven to 365 F (185 C).
  2. Cut the chic ken breast almost halfway through horizontally with a sharp knife (from side to side)
  3. Chop up the mozzarella, artichoke, basil, tomato, and garlic. Mix to combine and stuff it into the cut chicken breast
  4. Use a few toothpicks to close the chicken breast around the stuffing.
  5. Place the chicken breast on a baking sheet or aluminum foil, and season it with pepper, curry powder, and paprika.
  6. Bake for around 20 minutes (depending on the size of your chicken breast)
  7. Remember to remove the toothpicks before serving.For nutrition value visit https://diabetesstrong.com/stuffed-chicken-breast

Side Salad:

Total Time: 8 minutes

Ingredients:

  • 2 cups Kale (chopped)
  • 1 cup Purple Cabbage, sliced
  • 2 Carrots (chopped)
  • 1 Red onion (sliced thin)
  • 1 cucumber (sliced thin)
  • 1 tomato (diced)
  • ¼ cup crumbled mozzarella or feta (optional)
  • 2 TBS. low- carb salad dressing (vinaigrettes, keto ranch dressing, etc.)

Instructions:

  1. Place the chopped kale in a large serving bowl.
  2. Slice the purple cabbage, red onion and cucumber and add to kale mixture.
  3. Dice the carrots and tomatoes and add to mixture.
  4. Sprinkle with crumbled mozzarella or feta
  5. Top with Salad dressing.

Neuropathy Treatment Clinic of Oklahoma

Individuals who come to Neuropathy Treatment Clinic of Oklahoma can rest assured that our team of highly skilled staff will do their best to create a warm and welcoming atmosphere that includes the professional expertise required to resolve pain and restore mobility.

Book an Appointment918-921-8160

Copyright by Neuropathy Treatment Clinic of Oklahoma 2020. All rights reserved.