Take a look at our July newsletter!
PAUL’S POINT OF VIEW
JULY/AUGUST 2024
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CELEBRATING GRIT AND DETERMINATION The Enduring Spirit of Olympians and Explorers
By the time this newsletter reaches you, America will have celebrated my birthday with me on July 4 (thank you, everyone!), and I’ll be looking forward to the Olympic Games this year in Paris on TV. I love the Olympics as they reinforce my love of sports and are a spectacle that, at its best, brings the world together and rewards the very best athletes for the years of dedication they have devoted to their sport. I enjoy watching the popular events — my favorites being track and field, swimming, and rowing, which New Zealand has a proud history of — and obscure sports such as team handball, volleyball, badminton, and sevens rugby, both men and women. There is even talk of electronic video games (esports) becoming an event. I can’t believe it if that’s the case! The Olympics are interesting, but as a physical therapist, I often hear comments from my patients like “no pain, no gain.” I immediately disabuse them of this notion, as the goal of
physical therapy is to get you out of your pain using various techniques. This adage is only appropriate when you are training for an Olympic-type event and working out harder than your heart can provide oxygen to your muscles over time. So, to improve performance, you rely on glycogen reserves to provide the energy, with the byproduct being lactic acid. This is called an anaerobic exercise as opposed to aerobic exercise. Obviously, you experience pain and discomfort while doing this, but the human body is an amazing machine. You can increase your anaerobic capacity, just like your aerobic period. This is the only time I would say that “no pain, no gain” applies to our exercises! Clearly, every great Olympian has drive, determination, and grit. One person who also had this was Amelia Earhart, whose birthday is celebrated on July 24. Amelia Earhart disappeared around Howland Island in the Pacific on July 2, 1937, while attempting to circumnavigate the globe. Before her disappearance, which
was Edmund Hillary, a beekeeper from Auckland, my hometown. As you may know, he was the first to climb Mount Everest in 1953. He was just 32 years old and impressed the expedition leader enough that they chose him to be in the final party with Sherpa Tenzing. Being a New Zealander, everything was understated and humble about him. It is well known that when he strode into camp after climbing the highest mountain on Earth, his first comment was, “Well, we knocked the bastard off.” That was how down-to-earth he was, and he never did think that what he did was a significant achievement. He went on to do a lot of good, building schools in remote Nepali villages and uplifting Nepal whenever he could. Hillary exemplifies the lengths to which “no pain, no gain” would be reasonable: climbing Mount Everest! As we gear up for the excitement of the Olympic Games, let’s not forget the importance of aerobic exercise and physical therapy in maintaining our health and reducing pain. Whether you’re an Olympic athlete or a weekend jogger, physical therapy is crucial in helping you manage and prevent injuries, ensuring you can enjoy your activities as pain-free as possible. Here’s to a thrilling Olympic season filled with inspiring performances and groundbreaking achievements!
still captivates the world today, Earhart completed countless achievements as a pilot and uplifted women to go against the social norm. It took courage and guts to accomplish all she did, and I hope we can all celebrate her life this month. Another person with grit, determination, and obvious peak physical condition
–Paul Kane P.T., BSC, CMP
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BEYOND NORMAL REMARKABLY RARE HUMAN MUTATIONS
Did you know a small percentage of people are born with traits you may not have known were possible? While they may not be pizza-loving turtles who have mastered martial arts or men wearing funny helmets able to lift metal objects with their minds, their peculiarities are fascinating nonetheless! Genetic mutations are often not huge, life- altering things, but these are the rarest, most stunning mutations known to exist! Normal Eyes, Peculiar Pupils About 20% of people are born with unevenly sized pupils, called physiologic aniscoria. While each pupil is a different size, they both still react to light and are functionally normal. Some people whose pupils were previously even in size can develop aniscoria due to a health condition, such as a brain aneurysm or torn blood vessels in the neck. Sweating Like a Pig
If someone “sweats like a pig,” they may have inherited a condition called hypohidrotic ectodermal dysplasia and have few to no sweat glands. Even though a person can wear dress shirts on a hot summer day without developing embarrassing pit stains, the condition can be detrimental because the inability to sweat can lead to heat stroke. Super-Fast Reaction Times The average reaction time is 150–300 milliseconds. Generally, intelligence and youth contribute to your
reaction time, but some people are born with unusually quick reaction times. A
Cambridge University study backs this up, which posits that your genes play a role in determining your reaction time. The difference is not all that staggering — not enough to make you even a B-Tier X-Man — but it is noteworthy! If you weren’t born with a faster reaction time but still want to get ahead, take heart. Training and practice can improve it — with video games! Studies show that top gamers react nearly 10% faster than average!
When a person sweats like a pig, it means they don’t sweat much at all. That is because pigs have fewer sweat glands and rely on other means — like rolling around in mud — to cool down.
BATTLE FOR BALANCE EXERCISES TO IMPROVE EVERYDAY STABILITY
Methods of Improvement Fortunately, you can combat balance problems. One method millions of people lean on is a device meant to improve mobility, namely canes and walkers. While these can be helpful, they can sometimes hamper balance and may require more effort than their support merits. Moreover, some research indicates they may actually contribute to falls in some instances. That is why it is important to incorporate exercise into your routine, eat healthily, and manage any medical conditions to improve your balance and combat the risk of falling. One form of helpful exercise is strength training, which involves lifting weights or using resistance bands to build muscle strength that naturally declines in old age. Whatever your method of combating imbalance, the effort is worth it. Staving off falls can contribute to a longer, happier life.
Did you know that around a quarter of adults 65 and older experience a fall every year? Falls are the leading cause of injuries for seniors, and the risk of falling increases as we get older. Our balance declines as we age, and poor balance is a substantial contributing factor to falls among older people. While the fear of falling leads many seniors to avoid exercise altogether, this is not a good strategy. Exercising,
staying on top of medications, and getting your vision checked are all keys to maintaining balance in your golden years and reducing the risk of falls. Here are some potential causes of imbalance and methods for seniors to improve their balance and lower their risk of falling. Bodily Balance Many seniors experience balance and dizziness problems. These can be a side effect of some medications or brought on by balance disorders or other underlying medical conditions. Inner ear problems cause one such balance disorder; one part of the inner ear, the labyrinth, plays a big part in balance. If infected, it can lead to a condition called labyrinthitis, which can lead to bodily imbalance. If you believe you suffer from a balance disorder, your primary physician may refer you to a specialist, such as an otolaryngologist or audiologist, for help.
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FOOD FOR THOUGHT The Importance of a Vitamin D-Rich Diet
Vitamin D, best known as the “sunshine vitamin,” is uniquely both a nutrient we eat and a hormone our body makes when exposed to sunlight. While our bodies need vitamin D to absorb calcium, allowing us to build and fortify our bones, it does far more than that. The fat-soluble vitamin is also an anti-inflammatory and helps our
While a 3.5-ounce serving of farmed salmon contains about 526 IU, a serving of wild-caught salmon may contain significantly more and may even exceed the daily recommendation.
A 3.5-ounce serving of herring or sardines will net you around 200 IU, or about a third of your daily
recommended vitamin D. You can also obtain trace amounts of vitamin D from foods such as egg yolks, cheese, and beef liver.
brains and immune systems function. According to the Mayo Clinic, the daily recommendation for vitamin D intake for the vast majority of the population is around 600 international units or IU. However, unlike many other nutrients, not many foods naturally contain a large amount of vitamin D. Whether natural or fortified, here are the best foods to add to your diet to help you hit the recommended daily vitamin D intake. Natural Sources of Vitamin D If you are searching for a natural vitamin D
Artificial Sources of Vitamin D If you do not mind using artificial
sources to hit your daily recommended dose of vitamin D, then your best bet is a supplement. A great source is cod liver oil, which contains 450 IU of vitamin D per teaspoon. For those who don’t enjoy seafood, fortified milk is a great way to hit your daily recommended intake.
No matter how you acquire your vitamin D, the benefits are worth the effort. From helping revitalize cell growth to keeping your bones strong and healthy, vitamin D is a nutrient you should consider incorporating more of into your diet.
source, you will likely have to get your feet wet. Some of the best natural sources of vitamin D are fatty fish like salmon, herring, sardines, and tuna.
TAKE A BREAK!
This recipe is packed with protein-rich quinoa and a colorful array of vegetables. It’s ideal for a healthy lunch or a quick dinner! QUINOA VEGGIE BOWL
INGREDIENTS
• 2 tbsp olive oil • 1 red bell pepper, diced • 1 yellow bell pepper, diced • 1 cup diced zucchini
• 1 cup diced mushrooms • 1 tsp dried oregano • Salt and pepper, to taste • 2 cups cooked quinoa
DIRECTIONS
1. Heat olive oil in a large skillet over medium heat. 2. Add bell peppers, zucchini, and mushrooms and cook until softened, about 5 minutes. 3. Add oregano, salt, and pepper and stir to combine.
4. Add the cooked quinoa and mix thoroughly. 5. Cook for an additional 5 minutes, then serve.
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1. Lessons in Perseverance From Athletes and Adventurers 2. Exploring Unconventional Human Genetic Variations Importance of Exercise to Improve Balance 3. A Guide to Vitamin D-Rich Foods Quinoa Veggie Bowl 4. How Infrared Heat Can Amplify Your Workout Results INSIDE THIS ISSUE
Sweat Smarter, Not Harder WHY A-LISTERS ARE DITCHING TRADITIONAL GYMS FOR INFRARED SAUNAS
Do you want to heat up your exercise routines for superstar results? Those in the know, like Lady Gaga and Gwyneth Paltrow, have been bringing their workouts into infrared saunas and gyms to help melt away toxins, tension, and calories. This technique utilizes infrared rays to penetrate your skin and muscles and heat your body from the inside out. It’s cooler than a traditional sauna but increases your temperature to get your heart pumping and start an intense sweat. Here’s why moving your routine to an infrared gym may be the steamy solution you’ve been looking for. Faster Warm Up When you use infrared equipment, it raises your core temperature rapidly, causing your body to work harder to cool you down. Thus, you can gain more
significant weight loss benefits in less time, allowing you to get more out of a 15- or 30-minute workout. The more you sweat, the more calories you can burn — without being a gym rat. Quicker Recovery When body temperature and heart rate increase, the body pumps blood faster, improving overall circulation. This process, in turn, promotes quicker recovery for muscles. Infrared heat can also repair injured tissues and heal achy muscles and joints by reducing inflammation and relaxing the body. Fewer Toxins One way the body eliminates toxins is by sweating. Being exposed to infrared heat can help you sweat out heavy metals and pollutants in your system and strengthen your immune system.
Better Mood Besides improving your physical workout, infrared heat can also enhance your mood. When you sweat, you release hormones like dopamine and serotonin, which make you feel good. Infrared sessions can promote relaxation and better sleep — your mental health’s best friend. Some studies have even found participants had reduced anxiety and depression levels after just two weeks of treatment. If you’re ready to turn up the heat on your fitness journey, infrared gyms can help you torch calories faster, sweat out toxins, and burn through all your wellness goals!
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