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718.747.2019
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JUNE 2018
ON THE MOVE
HAPPY FATHER’S DAY, DAD I f you’re a regular at our clinic, there’s a good chance you’ve already met my
leadership and become an Eagle Scout. He was still very much involved with the organization, remaining the leader for one of the largest Cub troops in Queens well after my brother and I graduated. In both work and play, my father was nothing if not dedicated. Dad was a hard worker and had the kind of success story you don’t see happening as much anymore. He started in the mailroom of Goldman
“As a Cub Scout pack leader, Dad didn’t just sign us up to be Cubs; he became our scoutmaster!”
father. He comes in about four times a week to work on his balance, which is surprisingly good for his age. Honestly, even if he weren’t my father, he’d be a dream patient. He’s very diligent about keeping up with his exercise, and there aren’t many PT doctors out there who can say that about their family members.
I’m happy to give my dad a chance to stay active, since he always did the same for my brother and me when we were growing up in Middle Village. He used to take us down to Juniper Valley Park and pitch us fastballs. I don’t know which was more tiring: batting or running around collecting the balls we managed to hit. Dad also taught us how to field grounders, which used to be quite the ordeal! Juniper Valley Park has been fixed up quite a bit in recent years, but back in the day, it was a minefield of rocks and bumps. The baseball would skip and hop unpredictably off that field, and if you weren’t careful, it could conk you right between the eyes. If you could catch a grounder at Juniper, you could catch one anywhere.
Sachs and worked all the way up to vice president, specializing as a computer systems analyst. Despite not having a college degree, my dad was able to teach himself programming in an era when computers were just beginning to take their place in the financial sector. Of course, this was also the era when formal education began to be valued by employers over experience. My father was fortunate enough to have grown with the company, but after 33 years of service, he could see the writing on the wall. Many of my father’s colleagues were being let go in favor of recent college graduates. Seeing that times had changed, Dad jumped ship and became a consultant, designing programs and systems from scratch. Ironically, he ended up being hired to teach his outside-the-box skill set to the college grads who were replacing him. His grass-roots education prepared him to take approaches no one could learn through rote coursework. Looking back, my father has taught me a lot — from how to catch an unpredictable grounder to how to forge a path for yourself in the business world. I’m glad we still live so close and grateful that he continues coming to the clinic to stay in shape.
Beyond introducing my brother and me to America’s pastime, he also taught us to do our best by enrolling us in the Cub Scouts. As a Cub Scout
pack leader, Dad didn’t just sign us up to be Cubs; he became our scoutmaster! From carving aerodynamic stock cars out of 10- inch blocks of wood to swimming at camp Yawgoog, I made a lot of unforgettable memories while in the Scouts with my father.
Email your favorite parenting or childhood experiences to dr.robert@theptdoctor.com for a chance to have your story featured in a future edition of our newsletter!
Happy Father’s Day, Dad — thanks for all the memories. And Happy Father’s Day to all the fathers out there. I hope you have a great day.
I was incredibly proud when I was able to follow his great example of
–Dr. Robert Morea 718.747.2019 ▪ THEPTDOCTOR.COM ▪ 1
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I M P R O V E C O G N I T I V E F U N C T I O N I N M I N U T E S
THE HIPPOCAMPUS Your hippocampus helps you process and form new memories, and it’s very sensitive to stress. In fact, research shows that your hippocampus will shrink in response to stressful situations and chronic stress. The remedy? Meditation. Dr. Lazar’s study showed a positive correlation between meditation and a higher concentration of gray matter in the left hippocampus. THE AMYGDALA Often called the fear center of the brain, the amygdala is triggered by stressful situations. But unlike the hippocampus, which shrinks in response to stress, the amygdala has been shown to become denser. In one study, people who attended mindfulness meditation classes showed a smaller stress response in brain scans compared to those who did not attend the classes. Meditation may help to decrease the density of the amygdala and therefore increase your ability to handle stress. Of course, in addition to these benefits, there’s a good chance that five minutes of meditation each day will simply make you feel better. People who meditate report an increase in overall well-being. Why not give it a try?
Meditation has often been touted by New Age gurus as a way to find inner peace and stillness. But what if meditating could reduce the effects of aging on your brain? According to research, taking a few minutes out of your day to meditate may improve cognitive function. As meditation’s popularity has spread, so have studies of the practice. The results of 100 studies examining the cognitive effects of meditation all show evidence of improvements in psychological and cognitive functions. Some of the results are intuitive, such as how meditation helps us deal with stress. But other results are incontrovertible, such as scans showing that meditation causes structural changes in the brain. For people facing age-related changes like memory loss, the results of these tests are especially relevant. The studies point to evidence that meditation can strengthen certain areas of the brain — the prefrontal cortex, the hippocampus, and the amygdala — that weaken as we age. THE PREFRONTAL CORTEX Your prefrontal cortex thins with age, which is associated with decreased cognitive function in your later years. However, meditation may reduce this age-related thinning. Dr. Sara Lazar, a neuroscientist specializing in the effects of yoga and meditation on cognitive and behavioral function, reports that long- time meditators don’t show a decline in the thickness of the prefrontal cortex.
SUCCE S S S TOR I E S !
Hear What Our Clients Are Saying!
“The staff is friendly and polite.”
“My experience was positive.”
“I could not brush my teeth, wash my hair, fold my clothes, cook, or do household chores. I am now at 85 percent with the help of Jenove, who is always explaining and answering all of my questions. The staff is friendly and polite.” –DF
“My experience was positive. My physical condition improved 95 percent. I was unable to climb
stairs, walk a few blocks, or play tennis. I am now able to walk longer distances, do not avoid stairs, and am participating in my favorite sport, tennis. “Mike explained all the exercises to me, and I am able to complete them at home. He also explained my condition to me, which allows me to exercise properly.” –MN
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MAHJONG AS THERAPY?
Sudoku Train Your Brain With
W hile playing an intense game of mahjong won’t require physical therapy, it is a form of rehab. There are very few activities out there better than getting friends together and gathering some tiles. If you can’t get people together to participate, the internet has plenty of online lobbies, and there are mobile apps for your cellphone. Regardless of your medium, here are three ways mahjong is very therapeutic in its own right. CRITICAL THINKING Mahjong requires strategy and attention to detail. Figuring out your plan of attack engages your brain on a level that ordinary daily activities can’t. By focusing on a game, you are forced to deeply consider your hand and the hands of your competitors. In a study done by the American Journal of Geriatric Psychiatry, the type of critical thinking that takes place in mahjong can delay the cognitive decline that leads to dementia. COMMUNITY Playing mahjong immediately plugs you into a relationship with fellow players. A sense of camaraderie and community has been a distinct qualifier in the overall happiness of an individual. Even if the interaction is online, you are still able to connect with others and develop healthy relationships. FRIENDSHIPS From community interactions come lasting friendships. Whether you win or lose the game, if you’re playing with a friend, it will positively affect your overall health and wellness. Interacting with companions is a great way to create intimate relationships that are key to sustaining a happy life. We’re not trying to claim that playing mahjong will help you rehab back from a physical injury — that’s why we’re here. That being said, it is an excellent activity for your holistic health. Let us take care of the body, and perhaps mahjong can take care of the mind and soul. Why This Game Is Great for Your Health
Recipe of the Month:
Inspired by naturallyella.com
SPICY CHIMICHURRI GRI LLED CHEESE
Add a nutritional punch and plenty of flavor to this classic American dish by swapping out white bread and processed cheese for something a little more creative.
INGREDIENTS
For chimichurri: • 2 jalapeños •
• •
Juice of 1 lime
2 teaspoons honey
4 green onions 1/2 cup cilantro 1 clove garlic
For sandwiches: •
• • •
1 tablespoon olive oil
• • •
1 ripe avocado, cut into slices 2–4 ounces fresh mozzarella 4 slices whole-wheat bread
2 tablespoons olive oil
DIRECTIONS
1. Pulse chimichurri ingredients in a food processor or blender until combined but not pureed. Add extra olive oil as needed. 2. Heat grill or skillet to medium-low. Brush outsides of bread with olive oil. Smear 1 tablespoon chimichurri on each slice of bread. Place a layer of avocado and cheese between slices. 3. Cook gently until bread is crisp and cheese is melted. 4. Slice and serve.
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INSIDE
Thanks for the Memories, Dad How Meditation Can Help the Aging Brain Hear From Our Clients Spicy Chimichurri Grilled Cheese Forget PT! Just Play Mahjong Too Much Shade? Plant These Vegetables!
HERBS . While many herbs, such as basil, are better suited for sunnier conditions, there are a few that will do great in shade. These include chives, cilantro, golden marjoram, mint, oregano, and parsley. (Hours of sun per day: three) KALE . Typically, kale does well in partial shade. When kale is grown in full shade, the leaves tend to be slightly smaller, but this can be offset by growing additional plants. (Hours of sun per day: 3–4) PEAS . Like kale, when grown in shade, peas and beans won’t grow quite as full, and plants may take longer to mature, but with proper planning, you’ll still reap a plentiful harvest. Bush and dwarf varieties are recommended over their pole counterparts. (Hours of sun per day: 4–5) POTATOES . Root vegetables, such as potatoes, carrots, and beets, will grow in partial shade, but they may take a few more weeks to mature, and they may produce fewer vegetables. However, as most gardeners agree, the results are still worth the effort. (Hours of sun per day: 4–5) SPINACH . Like most leafy greens, spinach does very well in shade, particularly baby spinach. The plant will continue to produce leaves for an extended period of time if you regularly harvest the outer leaves. (Hours of sun per day: 3–4) TO PLANT IN SHADY SPOTS THE BEST VEGETABLES
Lay Some Shade on Me
There’s nothing quite like growing your own vegetables, but if your home doesn’t get the best sunlight, what can you do? It’s a problem many gardeners face. Even if you live in a sunny area, you may have a shady corner of the garden or side of the house going to waste. Fortunately, there are plenty of plants that do well in partial and full shade. As a general rule, leafy greens do better in shade and milder temperatures than other vegetables. Flowering plants and vines, such as cucumbers, peppers, and tomatoes, need more hours of sunlight per day in order to thrive — about six hours or more.
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