Take a look at our March newsletter!
theptdoctor.com
718.747.2019
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
March 2024
ON THE
MOVE
TIME TO GET ALONG Searching for Truth Among Conflicting Narratives
In recent years, the landscape of our nation seems to have shifted. Today, we have extremely conflicting narratives and opposing viewpoints. Navigating this sea of information, filled with political divisions and contradictory ideologies, has become increasingly challenging. It has created instability in my outlook on the future, and I am sure I am not the only one. As someone who has experienced the inclination to pay no heed to the complexities of our nation, I recently embarked on a journey to uncover the truth or at least understand the foundations that make our country unique in hopes of finding some stable and common ground to stand on. In my pursuit of today’s truth, I revisited the roots of our nation, delving into the Constitution and the circumstances surrounding its birth. The Constitution serves as the bedrock of our nation, guiding our principles and shaping our governance. As I write this, I’m about halfway through my book exploring the Constitution and its history, but I’ve already learned so much. It’s essential to understand that the United States is not a pure democracy but a constitutional republic, which means we have elected officials who vote for us. But even more important is the fact that the Constitution’s purpose is not to uphold the majority but to
instead uphold each of our individual rights as citizens, which, as it states, are given to us not by other people or the government but by a higher source like God or the universe. This was a novel idea at the time, and I am not aware of any other government even today that has this viewpoint. One of these rights is the freedom of speech, which sometimes asks us to do the difficult task of listening to an opposing viewpoint. The Founding Fathers realized the majority is not always right and that protecting the rights we are gifted at birth should not be tampered with or controlled by other people. This freedom given to us at birth was realized by the northern, southern, and middle colonies separately and over time. The information didn’t travel fast back then. They believed in and wanted this extra freedom. The colonists were so far away from England with the gigantic Atlantic Ocean in between; it was like a teenager living away at college. The American colonists also collectively felt their voices were not heard, which culminated in the saying, “No Taxation without representation!” They realized the need to have a voice. The Founding Fathers intended for our government to safeguard these rights, ensuring the enduring principles upon which our nation was built. As I navigate the pages of our nation’s
history, I recognize the importance of preserving the true intent of the Constitution. Manipulating its meaning could jeopardize our freedoms and lead to irreversible changes in our nation and, I fear, in the future for my kids. I hope we continue to uphold the values outlined in the Constitution, respecting the foundation that has made our country unique. Other countries believe the government provides these rights, not a higher source; therefore, they can take these rights away when they see fit. Speech is the main expression of our thoughts. If we don’t have freedom of speech, then we aren’t free to have our own thoughts. This creates a suppressive mindset and will prevent the best ideas from coming out that very often change the world for the better. This is what separates
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As we age, exercise becomes more and more critical. A strong core and legs maintain muscle and bone strength all over the body, which helps prevent falling injuries as we age. Falling can result in hip, forearm, humerus, and pelvis fractures, which immediately affect mobility and personal autonomy. So, it’s no wonder that exercising and maintaining strength, balance, and flexibility are so important. One of the oft-overlooked exercises for strengthening the whole body is the imaginary chair or wall sitting. While it may look easy, it can be intense. This single exercise works the calves, glutes, hamstrings, core, and quads. However, practicing just over a minute a day can increase your endurance, joint stabilization, and strength. Before long, you’ll notice a real improvement in your stamina. Why are wall sits uniquely suited for older adults? Exercises such as squats, calf raises, walking, stair climbing, hiking, and biking benefit body strength. However, these exercises require mobility, which not all people have. Because the wall sit is an isometric exercise, a type of workout holding a static position, it is recommended for people with limited mobility in their knees, ankles, and hips because squatting increases joint stability. But even if you are fully mobile, there are plenty of reasons to try this exercise: A Massive Calorie Burner In just a few seconds of attempting a wall sit your heart rate increases, burning a higher number of calories. As you progress, the amount of calories burned will increase exponentially. Increased Flexibility and Muscle Strength A strong lower body and core are essential to building up overall strength. This exercise concentrates on the bottom half of the body PLEASE, HAVE A SEAT The Many Benefits of the Imaginary Chair
doing them, they get more challenging as you tack on more seconds. Putting all your energy into maintaining a proper pose helps you build focus and concentration, which can benefit you in other areas of your life. Perform wall sits correctly. Wall sits are simple, and you don’t need any special equipment to do them; all you need is a sturdy wall and to follow these simple steps: 1. Lean your back against a wall and slowly walk your feet out in front of you, keeping your feet shoulder- width apart. 2. Slide down the wall and sink into a squat position until your legs are at a 90-degree angle. 3. Keep your abs tight and hold this position as long as you can. 4. Push off with your feet and slide up the wall to return to a standing position. If you’re just beginning, you don’t have to get into a full 90 degrees, as it may be too difficult. Just slide far enough down for it to be challenging but not impossible. Also, try to hold the position for about half a minute. You can increase your time as you gain strength, and then you can slide a little closer to the full 90 degrees to continue challenging yourself. If you want to include upper-body exercises, add dumbbells to perform shoulder raises, lateral raises, and bicep curls to break up the monotony of wall sits and get an all-body workout. Wall sits are a challenging exercise you can do just about anywhere. They are perfect for maintaining flexibility and strength as you grow older. You’ll reduce your chance of injury and live a longer, more fulfilling life.
and boosts power and stability. It also improves your posture, which is good for increased stability.
Improved Focus Holding a wall sit takes a lot of concentration and willpower. No matter how long you’ve been
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Don’t Shelve Vitamin B12
Keeps Your Skin, Nails, and Hair Healthy Getting the right amount of B12 is essential for the health of your skin, nails, and hair. Vitamin B12 deficiency can cause hair loss, discoloration, and dry
Getting your daily intake of vitamin B12 is crucial, as it keeps blood and nerves healthy. It even helps build DNA! B12 supplements and a vitamin-rich diet provide many advantages. While most people get enough vitamin B12 from their regular diets, vegetarians, adults over 50, and people with underlying conditions must ensure they get enough of this powerful vitamin for these five reasons. Keeps Blood Cells Healthy Vitamin B12 is very good for your blood cell health. It helps keep them small, round, and flowing smoothly. Meanwhile, a deficiency can make them larger and oddly shaped. The malformed cells have much more trouble flowing from the marrow to the bloodstream. This slowness is one of the causes of anemia, making you tired and weak. Protects Eyesight As we get older, our risk for macular deterioration goes up. Our retinas start to lose their effectiveness until our eyesight diminishes. Vitamin B12 reduces this retinal loss. Experts say that B12 might reduce the amount of a particular amino acid, which may contribute to macular deterioration. Helps Heal Depression Serotonin is a hormone responsible for our moods, thoughts, and brain power. Depression is linked to B12 deficiency, and many anti-depressants work by increasing the hormone. People with lower B12 levels can feel less depressed by taking supplements.
skin patches. These issues may be because proper blood flow is necessary for keratin growth, a protein that is essential to all three.
Helps Fight Memory Loss As we get older, brain deterioration is one of our biggest worries. Memory loss is a natural consequence of aging. Vitamin B12 deficiency correlates with memory loss and even brain atrophy. Once we get older, getting one’s B12 levels checked is extremely important. If you’re worried about your B12, consult with your primary care doctor. Doing so is especially important if you’re experiencing symptoms like fatigue, memory loss, and anxiety. There are many ways to combat B12 deficiency, so long as you know about it. When it comes to your health, knowledge is power!
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Bell Pepper Sandwich Inspired by TheSpruceEats.com
us from other countries and what makes our nation great.
Our shared commitment to these principles through good times and bad can serve as a unifying force in a divided nation. It’s a fight we should all come together on, as it is more important than any specific issue. –Dr. Robert Morea Disclaimer: As you know, I’m a science and physical therapy guy. While I’ve been brushing up on my history, I still have a lot to learn. I also must admit that I’m not a political person, but I’d love to hear your thoughts! If you have anything to add or insights to share (or if you want to correct me), please feel free to reach out — I always respond to emails! Robert@theptdoctor.com!
INGREDIENTS
• 1 medium bell pepper, any color • 2–3 tbsp cream cheese • 1 tsp whole-grain mustard • 2 oz ham (or other deli meat), thinly sliced • 1 1/2 oz Swiss cheese, thinly sliced
• 1/2 small cucumber, cut into 6–8 thin slices • 2 tbsp guacamole or a few slices of avocado • Dash of salt and pepper
DIRECTIONS
1. On a cutting board, remove the stem of the bell pepper with a sharp knife. Cut the pepper in half lengthwise and remove the ribs and seeds. 2. Lay the pepper halves on the cutting board and spread cream cheese inside each half. Spread whole-grain mustard on top of the cream cheese. 3. Layer your deli meat, cheese, cucumbers, and guacamole on each bell pepper half. Add a dash of salt and pepper, then combine both halves and serve!
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
718.747.2019
212-73 26th Ave. Bayside, NY 11360
theptdoctor.com
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
1. Finding a Middle Ground 2. Have You Tried Wall Sits? 3. The Benefits of Vitamin B12 Bell Pepper Sandwich 4. Skin Signals of Liver Disease You Can’t Ignore INSIDE THIS ISSUE
WHAT YOUR SKIN SAYS ABOUT YOUR LIVER HEALTH
You can’t live without your liver. Livers help clean blood, ensuring your body is free from toxins. It also produces bile, an acid that digests waste. Unfortunately, livers can be damaged in a myriad of ways. Catching liver disease early allows doctors to treat it quickly, so it’s crucial to check for any symptoms of liver problems, especially if you are at risk. Yellow Skin Commonly called “jaundice,” a yellowing of the skin and eyes is a telltale sign of liver disease. The liver’s inability to filter out bilirubin causes this unseemly syndrome. This important yellow substance is made during the breakdown of blood cells and used by the body to help digest food. A healthy, functioning liver filters out most bilirubin. Itching Besides jaundice, a common symptom of bilirubin buildup is itchy skin. Bilirubin
creates “bile salts” that are deposited into the skin. The result is intense itchiness. Note that itching can be from a variety of causes, including allergies. Spider Angioma These superficial red marks appear like a mass of tendrils centering around one point and look like a spider. While they are relatively common, an excess of spider angioma can indicate liver problems. Having three or more at a time can be a sign of a more significant issue, including hepatitis, rheumatoid arthritis, or cirrhosis.
Easy Bruising Clotting proteins, which help the body repair injuries, are produced in the liver. If the liver is diseased or damaged, it may produce fewer proteins. In addition, liver disease lowers the amount of blood platelets. This also can cause easy bruising. Everyone needs their liver to live, so protect the health of your liver. Drinking in moderation, taking vitamin B, and getting regular exercise can promote a healthy liver.
Red Palms Rashy red palms — or palmer erythema — can point to many
problems. Excess estrogen causes this symptom, so hormonal changes are often the culprit. Nonetheless, liver disease makes it difficult for the body to break down estrogen.
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ONE-ON-ONE Free Screenings for People Suffering With Lower Back Pain (Only 4 spots left)
HAVE YOU: • Missed out on playing cards or going to lunch with your friends due to arthritic back pain? • Convinced yourself that your arthritis can’t go away so, therefore, your back pain can’t go away? • Found yourself worrying more about your pain, numbness, and tingling than about living your life? • Tried EVERYTHING and just want to get back to normal? When: Tuesday, March 19 Time: Call 718.747.2019 for an appointment Where: PT DOC Physical Therapy Clinic
SCHEDULE A FREE SCREENING: You’ll learn great tips and exercises to manage your pain naturally without the need for invasive treatments or medications. What better way to be out and about in the beautiful spring weather! Don’t put up with pain any longer! Schedule today and give yourself the knowledge and skills you need to reclaim your life! Space is limited and disappearing fast! Only 4 spots still available so call now!
BALANCE SPECIALISTS
Dr. Kevin
Dr. Vincent
Dr. Johnny
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
When: Tuesday, March 19 Time: Call 718.747.2019 for an appointment Where: PT DOC Physical Therapy Clinic FREE BALANCE SCREENINGS ONE-ON-ONE Free Screening for Seniors 65+ (Only 6 spots available)
• Are you afraid when you walk? • Are you doing less because you feel unsteady on your feet? • Have you missed out on family gatherings or activities you love because you’re afraid of falling? • Are you tired of doing less? • Are you tired of depending on others? • Do you want to walk better, without a cane or a walker?
We have 3 programs that can help you! Corrective Strengthening, Boxing for Balance, and Build Strong Bones
BALANCE SPECIALISTS
Sung Cho, OT
Dr. Jacie Schneider
Davida Goldstein, OT
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
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