Health & Wellness newsletter by FYZICAL Therapy & Balance Centers
HEALTH & WELLNESS November, 2020
NEWSLETTER
DISCOVERING PROPER ERGONOMICS FOR YOUR HOME OFFICE
WE ARE RANKED #33 ON THE ENTREPRENEUR FRANCHISE 500 FOR 2020
INSIDE: • Thought About Investing In A Standing Desk?
• Healthy Recipe • Exercise To Do At Home • Patient Success Spotlight
HEALTH & WELLNESS
NEWSLETTER
November, 2020
DISCOVERING PROPER ERGONOMICS FOR YOUR HOME OFFICE
back support andpadding is also recommended for making your upright position more comfortable. In addition to making the most of your home office, it is also important to make sure you are taking care of your body. When working from home, it is no secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. Exercise is incredibly important in general, especially if your job involves several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day after working from home can highly improve your posture and gait – in addition to helping you get you out of the house for some time! Whether you have been injured or have been suffering for a long time, seeing a physical therapist at FYZICAL Therapy & Balance Centers can help you return to a more active and pain-free life. Give us a call at the location nearest you!
With all of us working fromhome, it can be difficult to find a comfortable workspace. However, it is important to make sure that the ergonomics in your office are functioning properly, in order to avoid developing unwanted aches andpains.Whenworking fromhome, ask yourself, “how do I maintain my posture throughout the day?” Do you catch yourself slouching frequently? Do those last couple hours of the workday leave you achy and ready to call it quits? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with some ergonomic changes. For more information on how to optimize the ergonomic setup of your home office, or additional tips for beating daily aches and pains, contact FYZICAL today. Making the most of your work-from-home days. If you work from your home office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’reworking. These simple steps can help tremendously with your overall posture. If you are at a desk for extended periods of the day, it is important to make sure your back posture is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong
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THOUGHT ABOUT INVESTING IN A STANDING DESK?
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Did you know that standing burns between .7 to .15more calories per minute than sitting does? It may not seem like a lot, but by simply standing for longer periods of time, you can easily burnmore calories throughout the day. Sedentary lifestyles, especially the ones that many of us are experiencing right now, can increase your risk of heart disease, obesity, or other serious health issues. However, investing in a standing desk or alternate seating option at work can help in greatly decreasing these risks and making your home office more ergonomically friendly! Using a standing desk as opposed to a traditional sitting desk has been proven to lower one’s chances of developing cardiovascular disease, diabetes, and obesity. Nevertheless, standing desks are not for everyone, especially those with joint or vascular conditions. Youmay be asking, “doesn’t standing all day long have its own implications?” The short answer is – yes. Anything without moderation can have its pitfalls. Standing can boost your energy levels, concentration, and even your mood, but if you have a traditional 9-5 job, chances are that level of productivity will dissipate after a while. Standing for too long can cause you to run out of energy quicker and can take a toll on your physical comfort. Manymedical professionals recommend adjustable desks for your home workplace environment, so you can spend a large amount of your day standing or stretching, with the opportunity to rest when you become tired. Studies suggest whether you choose a standing or adjustable desk for your workday, integrative support can be beneficial in easing yourself into the new setting. In fact, those who participated in some sort of integrative support program for their standing or adjustable desk stood for an average of 50 minutes longer each day than those who did not.
At the end of the day, make sure you’re comfortable. Nomatter how you choose to work from home, ergonomics is an important concept to keep in mind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace design can make an impact on your overall happiness, productivity, and well-being. At the end of the day, make sure you’re comfortable – don’t let the daily stresses of working from home take a toll on your physical health! There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout the workday. For more information, contact FYZICAL today.
Call us today at 915-755-0738 to schedule an appointment!
ROASTED CHICKEN WITH MEYER LEMONS & POTATOES
INGREDIENTS •1 whole chicken left at room temperature for 30 minutes, giblets reserved for another use
•2 tbsp extra-virgin olive oil •Kosher salt & ground pepper •4 Meyer lemons, halved •2 lbs baby potatoes, halved •2 tbsp thyme leaves, plus sprigs for garnish
DIRECTIONS Preheat oven to 450 degrees. Arrange chicken on a rimmed baking sheet. Rub with 1 tablespoon oil and season with salt and pepper. Tie legs with twine and transfer to middle rack. Roast, turning once, until golden brown and a thermometer inserted in thigh reads 165 degrees, about 50 minutes. Remove and let stand 15 minutes before serving. Pour pan juices into a small container and skim fat. While chicken roasts, toss lemons and potatoes with remaining oil and thyme in a medium bowl and season with salt and pepper. Arrange in a single layer on a rimmed baking sheet and transfer to lower rack. Roast, flipping occasionally, until tender and golden brown, about 40 minutes. Serve with chicken and pan juices.
https://www.marthastewart.com/1520506/roast-chicken-meyer-lemons-and-potatoes
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Exercise To Do At Home
PATIENT SUCCESS SPOTLIGHT
T hank you, FYZICAL West, for doing an excellent job. The staff was always kind and welcoming. I can finally walk straight now, bend my knee, and I have NO pain. I’d recommend FYZICAL to anyone, and I already have! I love you all, and I will miss you.” - Maria R. HAVE YOU MET YOUR INSURANCE DEDUCTIBLE? An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your
Stretches Back
SWAN DIVE Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6 times.
www.simpleset.net
deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2021. Have you undergone surgery recently? Call us today at 915-755-0738 to schedule an appointment with one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief.
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CLINIC NEWS
We have a NEW therapist! Meet Jon Tye, PT, DPT . Jon grew up in Dallas, Texas and attended Baylor University in Waco, TX, for his Bachelor’s degree. Post- graduation, Jon spent two years as an accountant in Dallas. Soon after that, Jon decided he needed a career change. Since changing his career to Physical Therapy, he has not looked back. Jon has a passion for helping those in need and returning them to their previous functioning levels and beyond. Jon’s hobbies include hiking, running, and spending time with his wife and
THANKSGIVING NATIVE AMERICAN CORN GRAVY YAMS CELEBRATE
MAYFLOWER FEAST CRANBERRIES FAMILY
PILGRIM TURKEY PIE THANKFUL HARVEST GOBBLE
dog. Jon enjoys learning and applying hands-on manual techniques, orthopedic rehabilitation, and interest in craniocervical rehabilitation.
GRATEFUL TRADITION
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CONTROL OF YOUR DIABETIC CONDITION WITH PHYSICAL THERAPY……
In honor of National Diabetes Awareness Month, I wanted to take time to offer some insight into the importance of maintaining your health to prevent this common, yet debilitating disease. The topic of diabetes hits very close to home for me for several reasons. One, I was on the board of the American Diabetes Association, and two, my brother
Luis Zuniga PT, DPT, CHT, MTC
struggled for a long time with complications related to his diabetes. He dealt with severe hip pain and had a challenge getting cleared for replacement surgery because of the risks associated with post- operative healing. You see when you’re diabetic, your healing process is slowed, and infection is at a greater risk. It effects the heart and circulatory systems so an operation could be very risky if his A1C (blood sugar) levels weren’t under control. They needed to be controlled! One factor in diabetes is family history and genetics. Some of us are just at a greater risk. Having great muscle strength and staying active is a great way to naturally prevent diabetes. Muscle is a sugar-burning machine, therefore more is better. One of the things that happens with type II diabetics is that over time, our cells become insulin resistant and they end up in a self-perpetuating disease process. It gets out of hand and eventually, we become solely reliant on medication to manage the disease as well as the potential health complications diabetes poses. Don’t get me wrong, medication is important for this condition. We’re able to manage diabetes as well as we do because of medicine and great medical science. As time passes though, many diabetics end up having to take more and more medication. They may become even become insulin dependent. For many diabetics, if they’re on a committed program of diet and exercise, they can lower their need for medication and take more control of their wellbeing. As we age, we may find our muscles and joints don’t work so well. It hurts to move because of inflammatory signals we can control, so some of us do avoid moving. If you can’t move, and you have the risk factors, the deck is stacked for developing diabetes, and if you’re already a diabetic, having limited mobility is a greater challenge for your health. Motion is lotion. The list of benefits of physical therapy is long when it comes to combating diabetes and its associated conditions. Physical therapy can keep you active so that you’re able to move your muscles and joints to love your life. Here at FYZICAL El Paso, we work with you to teach exercise and make the necessary lifestyle adjustments to fight off diabetes and its complications. Diet and exercise play a key role in the management or prevention of this disease, and we often work as a team alongside your primary care physician to figure out the best plan of action.
I always suggest to friends that when we want to begin combating diabetes, start by placing a tape measure around our tummy. Write that number down-no judgment please just write it down. We’ll see why in a second. Start a program to control your diet, and maybe consider starting a practice of intermittent fasting. Baby steps. This must be part of a conversation with your doctor, but the science is gaining traction and is linked to a decrease in A1C. Your pancreas works better and in turn the risk for heart disease, diabetes, and other diseases is lowered. Inflammatory conditions improve so pain gets better. As that tape measure’s width gets smaller and smaller, rest assured that you’re winning the fight against this disease. Diabetes is so common for many in our community, but that doesn’t mean it should be taken lightly! I’m sure you’ve seen plenty of gimmicks online and in the media about diabetes prevention and treatment. Companies advertise “miracle” pills that offer quick fixes for diabetes and the prevention of the disease, however, there is no such thing. Maintaining your health requires attention and effort. It’s a team effort with you, your doctor and your therapist. Give us a call to learn more about the benefits of physical therapy, and how you can take control of your health. It’s national diabetes awareness month so there’s no better time than the present to get help and become more active! Don’t wait until it’s too late. The more effort you make to prevent diabetes and other illnesses associated with an elevated A1C the better you will love your life!
Best! - Luis, Fyzical El Paso
NORTHEAST OFFICE 4758 Loma Del Sur El Paso, TX 79934 P: (915) 755-0738 F: (915) 593-5187
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El Paso, TX 79907 P: (915) 593-4985 F: (915) 593-5187
El Paso, TX 79938 P: (915) 855-7780 F: (915) 855-7781
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BEING GRATEFUL IS GOOD FOR YOU!
Gratitude and health Feeling thankful can improve your health in both direct and indirect ways. Some research shows that the experience of gratitude can induce a sense of relaxation, improve the immune system, and decrease blood pressure. But grateful people also tend to cultivate better health habits, like eating more nutritious food, exercising, and avoiding risky behaviors. In addition, the optimism that stems from gratitude can create a healing attitude: research shows that people with optimistic attitudes have better outcomes after medical procedures. Gratitude and joy Robert Emmons, an internationally renowned scientific expert on gratitude, has found that acknowledging the good in life has a tendency to amplify positive emotions, such as joy and contentment, because it helps us slow down. “I think gratitude allows us to participate more in life,” he says. “We notice the positives more, and that magnifies the pleasures you get from life.” Consider the last time you had a good cup of coffee—did you pay attention to the warmth of the cup on your hands, or the feeling of pleasure as you took the first sip? It’s easy to ignore these small moments of positivity in our day as we rush from one activity to another, but stopping to appreciate themmakes them more powerful.
Gratitude and resilience Practicing gratitude can also make you better equipped to handle the difficulties of life that inevitably arise. In fact, according to Emmons, it’s an essential part of the process of healing from trauma. Even despair can be mitigated by the experience of appreciation for the good, however slight it might be. Many survivors of the Holocaust, when asked to tell their stories, remember most strongly the feelings of gratitude for food, shelter, or clothing that was offered to them. This sense of thankfulness for the small blessings helped themmaintain their humanity despite experiencing a horrific tragedy. Many people with life-threatening illnesses also report decreased distress and increased positive emotions when they practice gratitude. Recent MRI studies have mapped the gratitude circuitry in the brain, which activates a sense of reward, fairness, and decision- making—all aspects that help facilitate survival and post-traumatic growth. Emmons, R. (2010 November 16). Why gratitude is good. Greater Good. Retrieved from http://greatergood.berkeley.edu/article/item/why_gratitude_is_good . Emmons, R.A., Stern, R. (2013). Gratitude as a psychotherapeutic intervention. Journal of Clinical Psychology; 69(8), 846-855. Excerpts taken from https://www. takingcharge.csh.umn.edu/10-ways-be-more-thankful-person
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