PeaceHealth St. John | House call

I’d like to exercise, but

I have joint pain. How

can I get moving again?

For people with chronic back

or joint pain, exercise can be

one of the best ways to mitigate the

pain. Exercise actually improves your

pain threshold, making it easier to

tolerate the discomfort associated

with chronic pain.

Cardiovascular exercise—

workouts that increase your heart

rate—is associated with reduction

in low back and knee pain. The

key, however, is finding a workout

that doesn’t increase your pain. Try

lower impact aerobic exercises, like

walking on a treadmill or swimming

laps, that won’t hurt your joints.

Running and basketball are both

aerobic, but can be too jarring on

knees, hips, and ankles.

Other exercises like yoga and

Pilates can help strengthen core

muscles that support your spine

while also helping improve

flexibility. These types of exercise

are great for reducing pain and

increasing range of motion,

especially for people who are dealing

with an injury or chronic pain.

Whenever you start a new exercise

routine, it is important to check

with your provider first and then

work with a professional—a physical

therapist or an athletic trainer—to

develop a program tailored to your

abilities and goals.

When I’m exercising, I

sometimes feel short of

breath and hear wheezing in

my lungs. What could this be?

It can be worrisome if you can’t

catch your breath. In the short

term, symptoms like shortness of

breath and wheezing can be caused by

common conditions like a cold. Even

when you are getting over a cold, the

symptoms of congestion can linger,

causing difficulty breathing, coughing,

and wheezing during exercise.

If you have not been recently ill and

experience these symptoms, a visit with

your provider can help pinpoint the

cause. Common causesmay include:

■■■

Asthma.

Shortness of breath and

wheezing are hallmark symptoms of

asthma, a chronic condition affecting

the airways of the lungs. If symptoms

occur during or after exercise, the

diagnosis could be exercise-induced

asthma. Your provider can help you

manage your symptoms.

■■■

COPD.

A progressive lung disease

that can cause shortness of breath

is chronic obstructive pulmonary

disease (COPD). The main cause

of COPD is smoking, and the most

common forms are chronic bronchitis

and emphysema. Early symptoms

include coughing, excessive phlegm,

shortness of breath, and wheezing.

Talk to your provider about any

concerns you have about your breathing

and your lung health. Also see our

support group—sidebar at top right.

JOINT PAIN

LUNG HEALTH

DIABETES

Craig McNabb, MD

Physical Medicine and Rehab

PeaceHealth Medical Group–

Musculoskeletal Clinic

1615 Delaware St.

Longview, WA

360-414-2700

Gerard Sebastian, MD

Internal Medicine

PeaceHealth Medical Group–

Internal Medicine Clinic

1615 Delaware St.

Longview, WA

360-501-3601

Divya Bappanad, MD

Pulmonology

PeaceHealth Medical Group–

Specialty Medicine

1615 Delaware St.

Longview, WA

360-414-2730

I have recently been

diagnosed with

diabetes. What should I

eat to stay my healthiest?

One of the most important

things you can do to manage

diabetes and improve your health is to

adapt your meal plan. Choose foods

that are lower in carbohydrates to help

minimize blood sugar spikes. Also,

trim portion sizes, cut out saturated

and trans fats, and go for unsweetened

beverages instead of sugary sodas.

One simple way to change your

thinking: Envision a 9-inch dinner plate

(see example at lower right). Divide the

plate in half and pile one half high with

non-starchy vegetables like spinach,

broccoli, cabbage, or tomatoes.

Now divide the remaining portion

of the plate in half. Fill one portion

with protein like fish, chicken, lean

meat, or tofu. In the final portion,

add a whole-grain carbohydrate like

brown rice, barley, or quinoa.

Don’t forget to exercise! It is

recommended to do moderate

exercise at least 30 minutes every day,

five times a week. Walking, jogging,

running, and other aerobic exercises

help your body regulate your blood

sugar. If you are busy and have no

time to exercise, do a 10-minute walk

after every meal. This helps you burn

calories and prevent your blood sugar

from spiking.

Visit

www.peacehealth.org/

healthy-you

for more tips.

vegetables

proteins grains

Be t t e r

Breathers Club

When:

Third Wednesday of each

month

Where:

Women’s Health Pavilion

Info:

Learn about living well with

chronic lung disease—new topic

every month. For patients and

family; no registration needed.

Call

360-414-7384

www.peacehealth.org

New Technology

and Medications

to Treat Diabetes

When:

Monday, Jan. 12

Time:

5 to 6 p.m.

Where:

PeaceHealth

Internal Medicine Clinic

Info:

Gerard Sebastian,

MD, will talk about new

technology and medications

to treat diabetes at the

Diabetes Support Group.

Recommended for friends

and families of those with

diabetes.

TALK WITH A DOCTOR

No registration

is required. Call

360-636-4943