What are you doing May 18th?

The Virginia Spine Institute is proud to team up with the Spinal Research Foundation (a national 501(c)(3) non-profit organization) to host the Sixth Annual, “We’ve Got Your Back” 5K race and 1 mile fun run/walk for spinal health. All proceeds from the race directly benefit the Spinal Research Foundation’s mission to improve spinal health care through research, education, and patient advocacy. Sign up for the 2013 event to make this the largest race in the nation for spinal health care — and don’t forget to join your doctor’s team!

WHY JOIN A TEAM: Together everyone achieves more! Connect with your favorite medical team at this fun-filled community event. Team up with your doctors with the goal of improving the future of spinal health care. Invite your friends and family to join your doctor’s team as well.

HOW TO REGISTER AS A MEMBER OF A TEAM: It’s easy! When prompted to enter participant information on page two of the online registration, select your doctor’s team name from the drop down menu. Regardless of whether you are entering the 5K run or 1 mile walk, you are eligible for any of the teams.

For additional event information and to see highlights from last year’s race; visit us online.
If you have any questions please email us race@spinerf.org.

Everyone will have some back pain at some point in their lives; after all it is the second most common reason for medical visits.  Most adults will have brief episodes that resolve with a little rest and exercise.  The vast majority of patients that have ongoing pain will have improvement without surgery.  Often physical therapy, medications, and, at times, selective injections can help manage the pain. However, a small group of patients will continue to have significant pain that limit their lives. Having failed non-operative, conservative treatment, their only option is operative treatment. For a select group, an artificial disc will be a desirable option for their treatment.

Who Is Considered a Good Candidate For Disc Replacement:

• Lower back pain thought to be caused by one or two intervertebral discs in the lumbar spine
• No significant facet joint disease or bony compression
• Within healthy weight range
• No previous major surgery in the lumbar spine
• No abnormality of the spine

Case Study:

Prior to her surgery, my patient had severe lower back pain and could not work or do most of the things she wanted to do.  She could not sit for more than 15 to 20 minutes. Her x-rays did not reveal any severe arthritis or any deformities. It turns out she had one bad disc in her lower back in the lumbar region of the spine. After surgery, even in the recovery room, she could tell a big difference.  Her severe back pain was gone.  She reported some soreness from surgery, but that was about it.  Just three weeks post-operation, she was feeling much better.  She was up walking and getting ready to return to work. She was actually smiling, she felt so good. She started physical therapy to regain some strength she lost over the last few months when she was hurting so much that she could not get up and move. For this patient, an artificial lumbar disc replacement was the best treatment option for her; she was able to get her life back.

In the right patient, an artificial disc replacement is a great treatment option; the device is modular, so the surgeon can tailor the device to the patient’s distinctive anatomic requirements.  It is very important to meet the appropriate criteria in order to have the best results.  Not everyone is a candidate for the artificial disc.  But, for the right patient, it could be the best treatment of their life.

It’s a new year; do you have plans for a new you? For many people the holidays brought non-stop, high caloric treats and feasts and perhaps a few extra pounds. But what most people fail to realize is that these extra pounds have more than an undesirable effect to the appearance of our bodies; as it also negatively impacts the human spine thus creating back pain.

A recent health study was performed on weight reduction in morbidly obese patients and the consequential health benefits. Medical researchers found that with significant weight reduction, study participants also noted a considerable decrease in low back and radicular pain. In addition to the reduction of pain, study participants also reported an increase in lumbar intervertebral disc height at L4-L5, which most likely contributed to the pain reduction in the lower back.

Health and medical practitioners alike will agree that sustaining a healthy body weight is key to improving your overall health, including your spine. Not sure whether you are at a healthy body weight? Check out this helpful Body Mass Index (BMI) calculator from The Center for Disease Control. Click here to check your BMI.

If you currently are above the recommended healthy body weight:

The best way to achieve your weight loss goal is by healthful eating and physical activity. Need help in getting started? Our friends right here at Virginia Therapy & Fitness Center offer a wide array of wellness classes and individual sessions to help you reach your goals. Monthly offerings include personal training, boot camp, core and stretching classes, and yoga (just to name a few). Click here for January’s fitness calendar!

If you are already at a healthy weight:

Maintenance is your primary focus. To maintain your current, healthy weight, healthful eating is still a key component, if you make a habit out of choosing nutritious foods, you will be less likely to deter from your current weight. In addition to healthy eating choices, physical activity at a moderate intensity is an integral part of managing your weight. Did you know that 30 minutes of light gardening/yard work burns an average of 185 calories. The physical activity you choose doesn’t have to limit you to the inside of the gym; which is good news for when spring blooms!

So let’s get motivated to drop those few extra holiday pounds and improve the health of our backs at the same time, it’s a win-win! Need help setting your weight loss goal? Click here for tips.

How did weight loss alleviate your back pain?

Top Four Health Benefits of Ginger:

1. Upset Stomach:

One of the most popular health benefits of ginger is for treating upset stomach, nausea and digestion. Ginger Ale is often a go to for soothing feelings of nausea. There have been studies of nausea relief for pregnant women with morning sickness and patients having chemotherapy treatments.

2. Motion Sickness:

According to studies, ginger played a role in combating the misery inducing effects of motion sickness. For example, a study conducted by Danish scientists took 80 naval cadets that were previously susceptible to motion sickness; those given one gram of ginger powder versus the placebo suffered less in a four hour period.

3. Muscle & Joint Pain:

Ginger is said to improve circulation and blood flow. Ginger contains anti-inflammatory compounds, in a study by the American Pain Society in 2010; subjects performed exercises meant to induce pain and inflammation for 11 consecutive days. The subjects given the ginger versus the placebo reported nearly 25% reduction in exercise induced muscle pain 24 hours after a workout.

4. Menstrual Cramps:

A study published in the Journal of Alternative and Complementary Medicine concluded that ginger was an effective way to combat menstrual cramps. Perhaps a cup of ginger tea is just what you need, it will warm you up on a cold winter’s day and alleviate some of your discomfort. For more tips on how to cope with a painful period; click here.

In addition, there are studies that suggest ginger may be beneficial in reducing migraine symptoms, lowering cholesterol and an effective remedy for blood clots. Aside from all of the health benefits of ginger, it is also a tasty spice that enhances food’s flavor and is a key ingredient in the ever festive gingerbread house, man and cookie!

Recipe: Big Soft Ginger Cookies (from allrecipes.com)

INGREDIENTS:

DIRECTIONS:

Do you know what the number one deadliest cancer is in the United States? The answer is lung cancer. Tobacco use is the single most preventable cause of death in the United States. In addition to increased chance of developing lung cancer, smoking contributes to several adverse health effects. Some of the adverse health effects include lower back pain, cardiovascular disease, infertility and other types of cancer.

Why Quit Smoking?

Did you know that 20 minutes after you stop smoking your body begins to heal?

• After 20 minutes, your blood pressure and pulse return to normal.
• After 48 hours, nerve endings start to re-grow, and sense of smell and taste improve.
• After one to nine months, you experience less coughing, congestion and shortness of breath. Your lungs begin to heal; you feel more energetic and have fewer colds and instances of flu and bronchitis.
• After one year, your risk of dying from heart disease is half that of a smoker.

Benefits to Quitting:

• A longer life, quitting can add at least 4 years to your life.
• More money in your pocket! It costs roughly $168 a month for the pack-a-day smoker. That’s over $2,000 a year!
• Fewer wrinkles.
• Fresher breath.
• Cleaner smelling  home, car and clothing

Quitting tobacco may be one of the toughest challenges you will ever face. However, given the impact tobacco has on your health, it will also be one of the most important steps you will ever take. You can be successful when you know what to expect, are motivated, have developed a personal game plan and have social support. If you have the desire and determination to commit to a healthier lifestyle, we can provide the tools you need to achieve your goal. It IS possible to manage your cravings and join the millions of people you have kicked the habit for good!

When you are ready to quit, we are ready to help.

E-mail info@spinemd.com to learn more about treatment options.

Dr. Hasz is an advocate of an active lifestyle and a nutritional diet. As an expert in minimally invasive spine surgery, robotic spine surgery, nutrition and athletic performance; it is no surprise that he is a fan of the book It Starts with Food, authored by Dallas and Melissa Hartwig. The authors have a philosophy called the Whole9, which is an overall plan for optimal health. The Whole9 includes: nutrition, sleep, stress management, active recovery, injury rehab, fun and play, personal growth, temperance, and exercise. In the book, the main focus is nutrition and how it plays a role in a person’s long-term health.

The book, It Starts with Food is a fairly easy read, especially for a nutrition book. The book employs bold fonts, graphics, and side bars to break the information into smaller, more “digestible” sections. The chapters are not overly long and read much like an easy conversation with infused flavor, and wit. There is a fair amount of reiteration, which helps the reader to absorb the information. That being said, each chapter has a small summary of the key points, much like a text book but far more enjoyable. There are plenty of analogies to help make the less scientific savvy person comprehend the given information.

Chapter one sets the premise for the book with this one excerpt, “There is no food neutral; there is no food Switzerland- every single thing you put in your mouth is either making you more healthy or less healthy.”

The book challenges readers to change the way they eat for 30 days. The premise is for the reader to see it to believe it. The nutritional advice is influenced by the Paleo diet, a nutrient dense, unprocessed, grain-free and natural diet. The book is not meant to be a weight-loss plan (though that may be an added benefit), it is a life changing, healthier way of living for a better you. Many ailments or symptoms, including chronic inflammation can diminish by following this plan. What could be better than reducing or even eliminating pain? To help get you started on your 30 day commitment they include delectable recipes and resources for even more culinary endeavors that follow the program’s guidelines.

Dr. Hasz fully supports the Whole9 Meal Simple™ template. “While it’s obviously important to have excellent food quality, you also have to be in the right neighborhood with macronutrients. I tore the template apart, put it back together, and did all the math. When all was said and done, I realized you had a really well organized plan for people. You put thought into your recommendations and your meal planning template…and you got it right.”’

Please consult with your physician before starting a new diet or fitness program.

Share with us if you have tried the Paleo diet.

The Virginia Spine Institute is an award-winning medical practice in the DC area solely dedicated to spinal health care. Over the past 20 years we have improved the lives of over 50,000 patients. What makes us different is that we have assembled the top specialists from multiple disciplines of spinal health care under one roof to provide convenience of specialty care for our patients!

The Virginia Spine Institute is a Pioneer in the Field with these Leading Advances:

• First Robot-Guided Spinal Surgery in Mid-Atlantic Region
• First Use of Genetic Engineering in Surgery (all surgery not just spinal) in Washington, DC Metro Area
• First Use of Bioresorbable Implants in Spinal Surgery in Washington, DC Metro Area
• First Implantation of a Cervical Disc in Washington, DC Metro Area
• First Implantation of a Lumbar Disc in Washington, DC Metro Area
• First Artificial / Prosthetic Disc in Washington, DC Metro Area
• First Recombinant hDNA Product for Spinal Surgery (BMP) in Washington, DC Metro Area
• First Vertebroplasty for Osteoporotic Compression Fractures in Washington, DC Metro Area
• First Kyphoplasty in Washington, DC Metro Area
• First DLIF/XLIF: Minimally Invasive Spinal Surgery Through a Lateral Approach in Washington, DC Metro Area
• First MIS surgery: Microlaminectomy with Tubular Retraction System (Medtronic) in Washington, DC Metro Area
• First Treatment with Spinal Cord Stimulator in Washington, DC Metro Area
• First Use of Genetic Testing / Counseling for a Spinal Condition (Scoliosis) in Washington, DC Metro Area
• First Use of Scoliscore, the genetic test to help predict a teenagers risk of scoliosis curve progression

Recent Awards:

• U.S. News & World Report Top Doctors (top 1% nationwide)
• 100 Best Spine Surgeons and Specialists in America
• Washingtonian Top Doctors
• 70 Best Pain Management Physicians in America
• Patients’ Choice Awards
• Nationally Recognized: 12 Spine Surgeons for Professional Athletes & 10 Spine Surgeons for NFL Teams
• Spine Consultants to the Washington Redskins Since 1993
• Washington Business Journal’s Best Places to Work
• Super Doctors

During my Air Force Flight Surgeon training I learned that airplane seats have been designed to safety standards but not necessarily for comfort. Many of the airline seats lack lumbar support and cause your back to be in the uncomfortable position of a “C”. Legroom is another issue for most travelers, as you can imagine being over 6 feet tall is an even bigger problem.  The unfortunate person in the seat ahead can rarely recline, as there is no space for their seat back and one’s knees to coexist. With this tight space, you need to be concerned about a couple issues:  blood flow in your legs (and the risk of DVT: Deep Venous Thrombosis*), and support for your back.

Travel Tips Before the Flight:
•    Book an aisle seat. This makes it so much easier for when you need to get in and out and can give you more room if you need to stretch out a bit.
•    Pack as lightly as possible, especially if you are carrying your luggage. If possible use a carry-on with wheels.
•     Pack some relaxing music to listen to. This can help you relax more and ease tension and stress which can exacerbate pain.
•    Drink plenty of water. Altitude changes can cause dehydration! Try to avoid tea, coffee and alcohol as these will dehydrate you further.

Get Your Blood Flowing:
•    Move about the cabin when appropriate and stretch every hour or so
•     Do some calf squeezes
•    Move your ankles in a circular motion

Create your own lumbar support:
•    Carry on a small towel, t-shirt, or blanket
•    Roll your item of choice and place is in the small of your back
•    Roll it with enough thickness so that your knees are not being pushed forward

Since each chair is different, and each person’s lumbar lordosis (curve in the low back) is different. One size does not fit all; just try it until it feels right.

What About Those Long Car Trips? Many of us will be driving for long distances to reach our destinations this summer.
•    Take frequent breaks at rest stops. Be sure to stretch and move around.
•    Remove your cell phone and/or wallet from your back pocket. Leaving these items in your pocket can create an abnormal sitting position which can exacerbate your discomfort.
•    Make use of your car’s lumbar support. If your car does not provide adequate support, try rolling up a shirt or small towel.
•    Utilize heated seat feature (when available) to help ease back pain.
•    Share the driving role whenever possible.
•    Maintain good posture.

So, on your next trip, don’t forget to bring something small which you can roll up and give yourself some low back support.  And, don’t just sit there, take breaks to keep your legs moving to get the blood flowing.

*  Most people will never get a DVT.  However, some risk factors include sitting still for a prolonged period of time, not moving or pumping the calf muscles, or anything which does not allow the blood to flow in the legs.  Since the return of blood from the legs (the venous return) requires the muscles of the calf and leg to squeeze the veins, if the legs do not move, the blood does not flow as well.

Omega- 3 fatty acids, also known as polyunsaturated fatty acids play a fundamental role in brain function, decreasing inflammation and overall growth and development. Studies have also suggested that they may decrease the risk of heart disease. Not sure if you are getting enough Omega-3’s? The following are symptoms of Omega-3 fatty acid deficiency: poor memory, dry skin, fatigue, heart problems, depression, and poor circulation.

Omega-3 fatty acids are in a class of essential fats required by our bodies. Your body cannot produce Omega-3’s; you can only get them through your diet.
Omega-3 rich foods include:

• Fish (such as Salmon, Yellow Fin Tuna, Scallops, Shrimp, Cod, Halibut)
• Walnuts
• Edamame
• Black beans
• Kidney beans
• Raw tofu
• Flax seeds
• Winter squash

Did you know? Grass fed farm animals produce milk with higher amounts of Omega-3. The same goes for hens that are fed with supplements such as flax seed, fish oil and algae- their eggs, specifically the yolk, will have a higher concentration of Omega-3’s. Surprisingly, wild rice is another option; it is not actually rice but grass!

Easy ways to include Omega-3 into your diet:

• Cook with canola or walnut oil
• Add flax seed to your cereal or baked goods
• Sprinkle black beans on your salad
• Add chopped walnuts or pecans to your chocolate chip cookies

Check out one of our favorite Omega-3 rich recipe from eatingwell.com.

Black Bean & Salmon Tostadas:

Pickled jalapeños, cilantro and avocado perk up fresh salmon (or canned in a pinch) for a quick tostada topping. Skip store-bought and make your own crispy shells in the oven. Serve with: Brown rice cooked with diced tomatoes and onions or salsa.

4 servings, 2 tostadas each | Active Time: 25 minutes | Total Time: 25 minutes

Ingredients

• 8 6-inch corn tortillas
• Canola oil cooking spray
• 1 6- to 7-ounce cooked boneless, skinless wild Alaskan salmon
• 1 avocado, diced
• 2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided
• 2 cups coleslaw mix (see Tip) or shredded cabbage
• 2 tablespoons chopped cilantro
• 1 15-ounce can black beans, rinsed
• 3 tablespoons reduced-fat sour cream
• 2 tablespoons prepared salsa
• 2 scallions, chopped
• Lime wedges (optional)

Preparation

1. Position racks in upper and lower thirds of the oven; preheat to 375°F.
2. Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
3. Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.
4. To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

Nutrition

Per serving : 319 Calories; 11 g Fat; 2 g Sat; 6 g Mono; 16 mg Cholesterol; 43 g Carbohydrates; 16 g Protein; 12 g Fiber; 352 mg Sodium; 670 mg Potassium

How have you incorporated Omega-3′s into your daily nutrition?

Vitamin D is obtained primarily via sunshine, but can also be obtained from your diet or supplements.  It is important to understand the two basic types of ‘sunshine’ or Ultra-violet rays in sunshine: UVA and UVB.  UVB rays actually stimulate Vitamin D production, while UVA rays do not.  However, UVB rays do not go through windows, so you can’t get this important sunlight if you are indoors behind a window.

How much sunshine is enough?

The amount of sunshine required to obtain your recommended dose of vitamin D is based upon:

• how much skin is exposed (the more skin exposed, the less time required)
• how direct the sunshine is (northern latitudes (approximately north of Atlanta, GA) have less direct sunshine, requiring more time)
• the pigmentation of your skin (fairer skin tones requires less sunshine)

The key with any sunshine exposure is to avoid a burn.  Burning damages the skin, and is associated with an increased risk of skin cancers.

What if you can’t get enough Vitamin D from sunshine alone?

You can incorporate Vitamin D into your diet or take some Vitamin D supplements. Milk and orange juice are typically fortified with Vitamin D, while salmon and tuna fish are naturally rich with Vitamin D. If you think your Vitamin D level might be low, your general physician can order a blood test to check your Vitamin D levels, and may recommend adding a supplement to your diet.

With adequate stores of Vitamin D, you can help strengthen your bones and spine, and decrease risks of osteoporosis related fractures.

How do you get your daily dose of Vitamin D?