We all feel it — the daily struggle to somehow add exercise into our already jam-packed day. Before you roll your eyes because you are thinking you’ve already tried and failed, take a look at these 15 ways to move more during the day that might be more fun than the typical gym routine.

1. Listen to an audiobook or podcast while taking a walk
2. Walk around a museum or art gallery
3. Plant a vegetable garden and take time to weed and water each day
4. Chop all your vegetables yourself instead of buying pre-chopped or frozen
5. Stretch and exercise while watching your favorite tv shows
6. Dance to your favorite songs
7. Walk your dog
8. Park further away from stores when running errands
9. Wash your car by hand
10. Clean your house
11. Play video games like Wii fit or Dance Dance Revolution
12. Walk to a co-worker instead of sending an email
13. Take the stairs instead of elevators or escalators
14. Play with your pets
15. Stand up and walk around to take phone calls

The key is to find activities that you find enjoyable and aren’t WORK for you. Some people also find motivation in having a steps tracker. It just feels good to watch the count go up and eventually reach your goals. Find what keeps you motivated!

You can also find some simple exercise videos here to help reach your goals.

It’s not just about keeping moving, though. Diet plays a huge part in health and the recovery process as well. Finding new, healthy recipes can be just as challenging as getting into a new exercise routine. Try Slow Cooker Pork Tacos this week!

Exercise, when combined with a healthy diet can be great steppingstones to health. And when you add Nerve Regenerating Therapy (NRT) at Neuropathy Treatment Clinic of Oklahoma for your chronic pain, NOTHING CAN STOP YOU! This treatment has been found to reduce symptoms from neuropathy in 87% of patients. NRT has no side effects and is very well tolerated by most patients. Before resorting to surgery or strong medications, try NTCO for your chronic pain due to Neuropathy.

An object in motion stays in motion and an object at rest stays at rest. – Newton’s First Law of Motion

Newton’s First Law of Motion can be applied to human life. Sometimes it’s just a matter of taking the first step that catapults you into a new way of living. Whether it’s starting that new exercise plan, deciding to eat healthier foods, or even going to get help for your chronic pain, that first step can keep you moving in the right direction to be able to DO WHAT YOU WANT again. But how do you move from a state of rest to a state of motion? Use this Get Active Guide to jump start your path to healing.

Get Active Guide

1. Book a Consultation – The very first step to getting moving again is understanding your chronic pain. There is no better place to do that than Neuropathy Treatment Clinic of Oklahoma. Our providers would love to help pinpoint what has been going on in your body to cause your pain and give you solutions to find relief. One decision to book an appointment can change the trajectory of your journey towards health. Call 918-921-8160 and schedule right now.
2. Treatment -Your treatment plan at NTCO will be specific to your pain and needs. Our providers look at all aspects of your life to determine how to help you get back to doing what you want again. Whether you are suffering from symptoms of neuropathy, back pain, diabetes, joint pain, neck pain, sciatica, shingles, or knee pain, NTCO can help. Nerve Regenerating Therapy (NRT) is an effective treatment for damaged and irritated nerves. Neuropathy Treatment Clinic of Oklahoma uses a pharmaceutical grade nutrient blend to bring healing to those affected areas. And immediately following the injection, they use carefully controlled electronic signals for long term relief from chronic pain. This state-of-the-art treatment has no side effects and is well tolerated by most patients. In fact, 87% of patients would say they felt a reduction in symptoms. You can’t lose in this situation. You don’t even have to take medications that cause awful side effects, which other healthcare providers would likely prescribe. Taking control of the pain is a critical step in getting more active again.
3. Exercise – Now that you are starting to feel less pain from the symptoms of neuropathy, it’s time to begin those exercises that you couldn’t do before. Start slowly – don’t overdo it. Getting your body back to where you were is a process, but once you start the ball rolling, you will find that exercises get easier and easier, and you are able to add more repetitions or achieve more distance than you did yesterday. Here are some exercises that can start you off. Expect it to be hard at first. It’s hard to start moving again. We get it! Don’t be too hard on yourself. Small wins each day add up to much bigger wins down the line.
4. Healthy Eating – Nothing can help you feel more like yourself again than by fueling your body the correct way. It might be fun to grab quick food out or indulge in sweet treats, but if you do that too often your body will get so run down and it will become hard to be in motion anymore. Healthy eating when paired with the exercises you’ve already started in step three, plus the innovative treatment that only NTCO can give is the catalyst for a new lease in life. So, make sure you are eating those greens, reducing processed foods, and watching the intake of high calorie drinks and treats.
5. Consistency – Now that you’ve taken these first four steps to getting active again, the fifth and key step is to be consistent. It takes at least 21 days to create a habit in your life, and longer than that for some. Being consistent with your treatment, exercise, and eating habits will feel cumbersome at first, but with time you will get to the point where you don’t even think about the choice, it’s a part of your new normal. Be patient with yourself as you battle that desire to give up. Trust me, it’s worth it in the end! When you find yourself saying – I CAN DO WHAT I WANT – again and not feel the pain from Neuropathy invading everything you do, you will know it was worth it too.

When treating chronic pain, it’s important to look at what’s going on in the entire body – not only the specific points from which pain is radiating. The systems of our human bodies work together and when one aspect is thrown off, it can affect another. We have to keep that in mind when treating any sort of pain that is occurring. It could be only affecting that specific area, or it could be a response in the body from some other aspect of life. Just like when lack of sleep can cause a whole myriad of issues in how your body functions, your nerves are not immune to the effects of how you live your life on a daily basis.

In seeking medical treatment, it’s important to talk to your provider about how you live your life as well as what pain you are experiencing. You shouldn’t feel forced to take medications that you are not comfortable with, but rather have an educated approach where you can make some choices regarding your care. At Neuropathy Treatment Clinic of Oklahoma, your desires are of utmost importance to us. Our goal is to help you be able to say, “I CAN BE ME,” whether that’s in being able to do an activity you thought you’d never get to do again or in your choice of treatment plan.

At NTCO, our patient-first approach to pain management is evident to patients throughout the evaluation and treatment process. Each treatment plan is tailored to fit the needs and circumstances of the patient. There is no cookie-cutter approach to medicine here.

One aspect of life that can greatly affect the way we feel on a daily basis is how we fuel our body. Food is such an integral part of the way we live, and it’s easy to get caught up in all of the fast-food and quick meal options out there. Life gets so busy that we don’t think about what we are putting into our bodies, which in turn can bring on more problems. Sometimes simply changing our eating patterns can make a huge difference in nerve health.

To jump start change in your life, try this healthy recipe next time you pull out the cookware:
Lemon Chicken Stir-Fry

If you are experiencing chronic pain, call NTCO at 918-921-8160 to discuss your options.

Here at Neuropathy Treatment Clinic of Oklahoma, we do things differently. We don’t treat your symptoms by handing you a prescription and seeing you to the door. We want to get to the source of your pain and provide you resources along with treatment to help you get back to living pain free.

Many people don’t realize that nutrition and exercise play a major role in nerve health. In fact, research has shown that these two things can not only help restore your nerves but give your central nervous system increased resilience to injuries. Diets high in omego-3 fatty acids and curcumin can stimulate the molecular systems that help the neuron function in your brain and spinal cord. Conversely, poor diets consisting of high amounts of saturated fats and sugars have the opposite effect. Exercise has healing effects on the brain as well and complements your diet. It is shown that a combination of a healthy diet and exercise is even more effective than just one strategy by itself.

Nutrition and exercise are easily accessible remedies to nerve health, and along with our innovative treatments like Nerve Regenerating Therapy, they can change your life. We know it’s not easy, but we are here to help you get your freedom back with TREATMENTS THAT WORK! We will develop an individualized plan that pinpoints your needs. Our safe and effective therapies along with a look at your nutritional intake and exercise plan will ease your chronic pain, allowing you to do the things you want.

Click here for some simple exercises that you can start implementing now. Here are a few additional nutrition basics to jumpstart your nerve health:

• Eat plenty of vegetables, fruits, whole grains, legumes, omega-3 rich foods, and lean proteins
• 5-10 servings of colorful fruits and vegetables daily
• Avoid/limit alcohol
• Keep sodium under 2,300mg/day
• Choose lean meats/poultry and low-fat or non-fat dairy products
• Choose fish, nuts, and vegetable oils instead of saturated and trans fats
• Avoid foods with added sugars or sweeteners

Source: foundationforpn.org

Get back to living with NTCO! Call (918) 921-8160 and schedule a consultation today to determine your individualized treatment plan.

As spring approaches we often feel like getting outdoors and being more active. That might be harder to do when you are feeling pain from the symptoms of neuropathy. Simple exercises can help you get back to being active by increasing your flexibility, strength, and balance.

Aerobic

Aerobic exercises get oxygen into your blood, which helps your cardiovascular health. The American Heart Association recommends that a person get 30 minutes of aerobic activity 5-7 times a week. A few low impact ideas are:

• Walking
• Cycling
• Swimming
• Using an elliptical trainer

Flexibility

Flexibility exercises will help improve the ability of your joints to maintain the movements necessary in daily life. These exercises lengthen your muscles and give you a larger range of motion. Here are a few flexibility exercises you can do in your home:

• Side Lunge Stretch – Keep your upper body straight and legs apart. Then shift your weight in a slow “lunge” to the side over a bent knee (not forward, as in a typical lunge). You should feel a stretch along the inner thigh of the opposite leg, which should be straight as you push your weight to the bent-knee side. Try to hold it for 20 to 30 seconds on each side.
• Calf Stretch – Stand facing a wall a bit more than arm’s length away. Put one foot forward with a bent knee, and the other one back with a straight knee. Feet should point directly forward. Using your arms to brace yourself against the wall, lean forward until you feel the stretch in the calf muscle of your back leg. Try to keep both feet flat. Hold it for 20 to 30 seconds on each side.
• Chest and Shoulder Stretch – You can do this sitting or standing. Interlace your fingers with bent elbows and put your hands behind your head. Move your elbows gently backward and squeeze your shoulder blades together. You can move your hands to the top of your head – or a few inches above your head – to affect different parts of your shoulders and chest.
• Standing Quad Stretch – Stand behind a chair with your legs about shoulder-width apart. Put one hand on the chair for balance. On the opposite side, lift your foot behind you and grab it with your free hand, keeping your bent knee pointing straight to the floor. Avoid bending forward and try not to lock the knee of your standing leg. Pull gently on the leg until you feel the thigh stretch. Hold it for 10 to 30 seconds.
• Standing Hip Flexor Stretch – Drop one leg back, keeping it straight or slightly bent. Try to keep your torso upright and your spine straight. Drop your tailbone down toward the floor and tuck your bottom forward until you feel the stretch on the inside thigh of your rear leg. Hold for 20 to 30 seconds and then switch legs.
• Standing Hip Flexor Stretch – Drop one leg back, keeping it straight or slightly bent. Try to keep your torso upright and your spine straight. Drop your tailbone down toward the floor and tuck your bottom forward until you feel the stretch on the inside thigh of your rear leg. Hold for 20 to 30 seconds and then switch legs.
• Reclining Figure 4 – Lie on the floor with knees bent and feet flat. Cross one ankle over the opposite thigh and pull them toward your body. Try not to force it. Use gravity and the weight of your legs to get them closer to your body. Hold for 20 to 30 seconds and then switch legs.
• Lying Knee-to-Chest Stretch – Lie on your back and gently pull one knee toward your chest until you feel a stretch in your lower back. Leave the other leg bent if you have low back pain. Hold it for 30 seconds and then switch legs.

Strength

Strengthening your muscles helps you do the things you love for longer periods of time. Here are a few great strength training exercises:

• Lifting weights
• Using resistance bands
• Climbing stairs
• Push-ups, sit-ups, and squats
• Heavy gardening like digging and shoveling

Balance

Improving your balance helps you fall less often. You will feel more stable in everything you do, giving you freedom and steadiness. Here are a few simple balancing exercises:

• Balancing on one foot – bend your knee and lift your foot off the ground. Hold for 10-15 seconds and then switch legs.
• Side leg raise – lift your leg off the ground to your side and hold for 10-15 seconds.
• Walking heel to toe – Put your right foot in front of your left foot so that the heel of your right foot touches the top of the toes of your left foot. Move your left foot in front of your right, putting your weight on your heel. Then, shift your weight to your toes. Repeat the step with your left foot. Walk this way for 20 steps.
• Transferring your weight between your right foot and left foot – Stand with your feet apart, so that the space between them is the same width as your hips. Make sure both feet are pressed into the ground firmly. Stand straight, with your head level. Then, transfer your weight to your right foot and slowly lift your left leg off the ground. Hold that position for as long as possible (but no more than 30 seconds).
• Back leg raises – Stand behind a chair. Slowly lift your right leg straight back – don’t bend your knees or point your toes. Hold that position for one second, then gently bring your leg back down. Repeat these 10-15 times per leg.

Don’t forget to warm up and cool down those muscles before and after any exercise. And always talk to your doctor before starting any new exercise plan to go over any limitations you might have. These exercises paired with treatment for pain at Neuropathy Treatment Clinic of Oklahoma can help you get back to doing those things you enjoy. Here at NTCO, we use a state-of-the-art treatment plan tailored to the individual needs of our patients.

Call (918) 921-8160 today to schedule an appointment so that YOU CAN AGAIN!

Peripheral neuropathy can affect the body in a variety of ways, and no two patients will experience it the same way. The brain sends a signal to the spinal cord and then on to the rest of the body, but when that chain of reactions gets interrupted by trauma, infections, metabolic problems, inherited traits, or exposure to toxins, pain can occur. Sometimes that pain can even be debilitating.

Some common symptoms of peripheral neuropathy include:

• Gradual onset of numbness, prickling or tingling in your feet or hands, which can spread upward into your legs and arms
• Sharp, jabbing, throbbing or burning pain
• Extreme sensitivity to touch
• Pain during activities that shouldn’t cause pain, such as pain in your feet when putting weight on them or when they’re under a blanket
• Lack of coordination and falling
• Muscle weakness
• Feeling as if you’re wearing gloves or socks when you’re not
• Paralysis if motor nerves are affected
• Heat intolerance
• Excessive sweating or not being able to sweat
• Bowel, bladder or digestive problems
• Changes in blood pressure, causing dizziness or feeling lightheaded

Different types of nerves come with different symptoms. Sensory nerves, the nerves located in your skin, receive sensations like temperature, pain, and touch. Motor nerves control the movement of your muscles. Lastly, autonomic nerves control your blood pressure, heart rate, digestion, and bladder.

If you are feeling any of these symptoms, schedule a consultation with the doctors at Neuropathy Treatment Clinic of Oklahoma as soon as possible. Our mission is to help pinpoint which type of neuropathy you are experiencing and give you the tools you need to LOVE LIFE and LIVE PAIN FREE again. We use innovative treatments such as Nerve Regenerating Therapy, where 87% of patients see a significant relief of symptoms. Call our office today at (918) 921-8160. No referral is needed. See a difference in your quality of life with the help of The Neuropathy Treatment Clinic of Oklahoma.

While people look to make New Year’s Resolutions, we promote healthy lifestyle.

New Year’s Resolutions are often hard to keep. Whether you are resolving to change this habit or that habit, it takes true commitment to actually see that change through. At NTCO, we resolve to not make a typical New Year’s Resolution, but instead dedicate our services to creating true change in your life – for a lifetime, not for a few weeks or months. We want to partner with you on your journey to living a healthy lifestyle while living pain free.

Living a healthy lifestyle is no easy task in this day and age. It seems that even with the pandemic, life is still whizzing past and dinnertime creeps up on us. With a fast pace of life comes fast-food or restaurant pick-up with tons of sodium, sugar, and fat. Sometimes it feels impossible to slow down enough to make the meals at home that you know you should. Having some go-to recipes in your pocket (or recipe book, rather) can help you take that step towards eating healthier. Plus, the ability to prep and then freeze your favorite meals can speed up mealtime when you are on the go! Just pull out of the freezer, heat, and serve! Try out these simple recipes, both healthy and hearty, for a nice warm meal this winter:

Ground Turkey Sweet Potato Skillet

Pressure-Cooker Chicken Tortilla Soup

Orange Pomegranate Salmon

With all of the pick-up and delivery options from grocery stores these days, you can maximize your schedule and have the ingredients you need at your doorstep the moment you need them. This is a great way to save time and eat healthy in the new year.

Our team at Neuropathy Treatment Clinic of Oklahoma strive to come alongside you in every area of your life, not just in pain management. We want to see you live healthy and LIVE PAIN FREE in 2021! Call and make an appointment today at (918) 921-8160.

It’s December! The temperature is falling, the christmas lights are on the house, the trees are up and the stockings are hung. Joy and happiness fill homes and the anticipation of presents to be open sit wrapped beautifully below the tree. This month has exciting opportunities to be surrounded by family and friends. However, if you deal with pain from the symptoms of neuropathy, the precious times with family and friends can be far in between.

Not really sure if you are dealing with symptoms related to neuropathy?
Basic symptoms of neuropathy include: tingling and numbness of hands and feet, stabbing and jabbing pain, extreme sensitivity to touch, burning sensations, and muscle weakness.

This holiday season, here at Neuropathy Treatment Clinic of Oklahoma, we want to make sure that you get all the help you need, in becoming pain free from neuropathy. There is no need to wait until the new year when you can get started right now. By calling one of our offices, we will get you set up for a consultation with one of our medical staff. During your consultation, we will go over current symptoms that you are experiencing and look over past medical records to make sure that our unique medical treatment is right for you.

With this month in full swing, we want to make sure that you have everything you need to enjoy time with your precious family and especially those grandkids. We have provided below a holiday activities list.

Baking and Cooking

• Baking sugar cookies and cutting them out with cookie cutters is always a big hit during the holiday season. Don’t like sugar cookies, baking any cookies from scratch is always a big winner.
• Cooking a favorite recipe for lunch/dinner, gives your grandkids the opportunity to learn how to follow a recipe and also makes memories that will last a lifetime.

Puzzles & Card Games (all you need is a deck of cards)

• Puzzles (board puzzles, word search, crossword, & sodoku)
• Card Games: (Crazy 8’s, Hearts, Go Fish, & Slap Jack)
• Arts and Crafts are always fun during the holidays; whether it is making a snowman out of toilet paper rolls or painting and creating ornaments everyday materials.
• Decorate a gingerbread house.

Movie Day

• Cuddle up and watch your favorite Christmas movie, maybe even add some popcorn and hot cocoa with marshmallows.

Teach them your hobby

• Do you like to sew, knit, put together car sets, or anything in between? Grandkids love learning new things and what is better than learning grandma and grandpa’s hobby?

At the Neuropathy Treatment Clinic of Oklahoma, not only do we believe in living a pain free life, we also believe in living out a healthy lifestyle! A healthy lifestyle could include things such as: giving up smoking, having a positive thought life, or eating healthier foods. The tough thing about making a lifestyle change is that in itself, it’s change! Not only are you trying to make a change quickly but you’re constantly being challenged by your old habits. Many people are afraid of starting a lifestyle change due to the looming sense of “failure”. NTCO is here to help you with a few simple steps on how to start committing to your lifestyle change without the fear of failure.

Step One: Find a support team to help you along the way

• Finding a support team is vastly important in committing to a healthier lifestyle. When you have a helpful support system they can encourage you on tough days, keep you accountable and even walk alongside you in your journey!

Step Two: Taking one step at a time

• The most common challenge of a lifestyle change is that it’s “too much, too fast” which makes for a disappointing “fail” if you don’t succeed. The best way to succeed in your lifestyle change is to take baby steps, one step at a time.
• For example; if you’re looking into changing your diet and eating less sugar. It would be hard to cut out ALL sugars inside every meal and drink that you consume; however, you can take one sugary item out of your day as a small step towards the big goal!

Step Three: Having a positive outlook on your goal

• Once you have set your mind on a goal, be sure to strive after it daily! A positive mindset can change the way you see challenges and negative situations. Recent studies have shown that positive thinking can increase lifespan, lower rates of depression, stronger immune system, better psychological and physical wellbeing, and better cardiovascular health!

Studies show that it takes 21 days to break an existing habit and 66 days to create a new habit. When it comes to living a healthy lifestyle, the daily habits that you have are directly related to your health and wellness.

Below is a list of 6 healthy habits that you can incorporate into your daily routine to encourage a healthy lifestyle:

Diet
Diet and nutrition are very important when it comes to creating healthy habits.

• Making sure that you are drinking at least 64 ounces of water a day not only helps you digest food, but it also helps oxygenate your blood, strengthen your immune system, reduces cramps, and helps your body function.
• Portion control is something that you need to be aware of. When eating a meal make sure that you are only eating until you are satisfied is key, when you overeat or feel the need to eat everything on your plate is when the unhealthy eating habits come into play.
• Be more aware if you are eating because you are stressed or bored. When we eat because of boredom or stress, we tend to run to the pantry or fridge and grab the junk food or unhealthy foods and in those moments we tend to indulge and could create health concerns down the road.

Physical Activity
Having physical activity in your daily life benefits not only our body but your
mind as well. It helps control your weight, helps fight chronic diseases, improves your mood, and helps reduce stress.

Oftentimes we think that physical activity only means physical exercise such as riding a bike, swimming, or going for a walk/run, however, there are many things that you can do to get your body moving throughout the day that is not exercise.

This activity could be playing with your grandchildren, gardening, working in the yard, playing tennis, or just doing a yoga or Zumba class, the goal is just to get your body moving at a minimum of 30 minutes a day.

If when you start, you can only go a shorter duration of 10-15 minutes, work yourself up to be able to do a minimum of 30 minutes a day. There is nothing better than setting a personal goal and seeing yourself accomplish it.

Hobbies
Having a hobby gives you specified times to do something that brings you joy. Spending time doing things that you love and are passionate about has a positive effect on your mental health. Giving yourself a space to learn new things and help relieve stress from the day.

Choosing a hobby can sometimes be difficult, especially if you do not already have one; it takes time to practice, you have to dedicate moments to learn the levels of skills, and it helps develop patience.

However, having a hobby helps build self-confidence, reduces boredom, and helps prevent bad habits of just sitting around and wasting time.

Limit alcohol consumption & number of cigarettes smoked.
Having an addictive behavior such as having to consume alcohol everyday or smoking can not only affect your health and wellness now, but also will only increase the risk of developing chronic illnesses in the future.

When looking at creating healthy habits, reducing the amount of alcohol you consume and amount of smoking you do.

Socialize
Community is something that we all need. Being surrounded by those that we love helps have people we can talk to, rely on, and can develop deep lasting relationships with.

Because of the busyness that surrounds our everyday lives, it takes effort to put forth maintaining the relationships that we have. Laughter is the best medicine and it often comes from making memories with those in our circle.

Simple things that you could do to help maintain community in your life:

• Host dinner nights
• Host bingo at your house
• Schedule a family night
• Plan a vacation with family
• Go on a bus tour with friends

Sleep
How you feel throughout the day, is directly related to the amount of sleep you received during the night as well as the quality of sleep you had. Making sure
that you get an adequate amount of sleep a night not only help improve your brain function, but also helps with physical and mental health, and improves your overall quality of life.

When you do not receive quality sleep during the night, you could experience:

• Your work performance decreasing during the day
• Delayed reactions when talking or driving
• Have a hard time thinking clearly

Here are a couple of helpful tips to help you get better sleep:

• Limit the amount of caffeine you have in a day and try to not have any caffeine in the afternoon
• Create a sleep routine that will help you slow down around bedtime
• Don’t look at electronics at least one hour before bedtime
• Make sure that it is completely dark in your room
• Avoid eating after 7:30pm, giving your body enough time to digest the food