Health & Wellness Newsletter by ReQuest Physical Therapy
IMPROVE YOUR IMMUNE RESPONSE NEWSLETTER Health & Wellness Newsletter Live Life Pain-free
One of your best defenses against the recent outbreak is improving your immune response. The news about the Covid-19 virus has most of us taking extra precautions, such as covering your nose and mouth with a tissue when you cough or sneeze. Washing your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub. Avoid touching your eyes, nose and mouth, and cleaning and disinfecting surfaces and objects that may be contaminated with germs like flu. While these are all excellent guidelines to follow and will help prevent the spread of the virus, a healthy immune system should be your first priority. Currently the elderly, especially those with preexisting conditions like diabetes, heart disease, and lung disease and immune compromised, appear be severely affected by the new virus and have the highest mortality rate. From70 to 85 percent of all flu-related deaths, and 50 to 70 percent of flu-related hospitalizations, occur among those 65 years and over, according to the CDC. This is most likely related to not having a strong immune system response to the virus. A recent research article out of the Journal of American Medical Association, which is the largest study on COVID-19 published so far, showed the case fatality rate was close to 15 percent in patients over the age of 80 compared to the average overall case fatality rate of 2.3 percent. Having a strong immune response is one of the best defenses against this virus. So what will improve your immune response?
Get 7-8 hours of Sleep per night. Studies investigating how sleep effects the immune system demonstrate that people who got less than 6 hours sleep per night had a significant suppression of their immune system of up to 70% and have been shown to be more prone to get sick with the ‘common cold’, and influenza viruses. Exercise and Activity. Acute exercise is an immune system booster that improves defense activity and metabolic health. Research demonstrates a clear inverse relationship between moderate exercise training and disease risk. Another study found that people who exercised 5 or more days a week reported fewer days with cold symptoms and less severe symptoms than people who did little exercise and reported being unfit. Nutritious Foods that will support a strong immune response are vitamin C rich foods like red peppers, kiwi, papaya, citrus fruits, broccoli, greens like spinach and kale. Foods that may reduce inflammation like turmeric, and ginger, and the immune boosting capacity of fresh garlic and garlic powder should be a part of dietary choices. Foods high in antioxidants like blue berries, strawberries, raspberries, green tea. Additionally nuts and seeds that provide vitamins and minerals like vitamin E and zinc that support the immune response. While there is nomagic pill that will protect you from the virus, being vigilant at both good hygiene following the CDC guidelines and incorporating the above-mentioned areas to boost your immune system can only help to keep you healthy.
- Jeff Gilliam, PT, PhD, OCS
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Live Life Pain-free
Health & Wellness Newsletter
NEWSLETTER
RELIEVE YOUR SPINAL STENOSIS PAINS WITH SPINAL MANIPULATION
INSIDE: • How Can Spinal Manipulation Help? • Exercise Essentials • Patient Success Spotlight • Healthy Recipe • 5 Health Benefits of Spring Cleaning
Whether you have pain or have been suffering for a long time, seeing a physical therapist at ReQuest Physical Therapy can help you return to a more active and pain-free life. Give us a call today:
According to the American Academy of Orthopedic Surgeons, approximately 2.4 million Americans will suffer from spinal stenosis by 2021. It is a silent epidemic that generally affects people aged 50 or older; however, it can also occur in younger adults who have a history of arthritis. Spinal stenosis refers to the narrowing of the canals in your spine that are formed by the vertebrae. This narrowing can impinge on the nerves exiting your spine and/or the spinal cord itself. Symptoms can vary, but often include radiating pain in the back, buttocks and even legs. Furthermore, weakness and poor balance in the legs can often occur, making it difficult to tolerate walking long distances and prolonged standing. Fortunately, targeted physical therapy treatments, such as spinal manipulation, can helpmanage the symptoms of spinal stenosis and provide pain relief. Spinal manipulation helps relieve pressure on joints, reduce inflammation, and improve nerve function. It is a gentle, hands-on form of manual therapy that focuses on evaluating and enhancing spinal function. To learn more about how spinal manipulation can help relieve your pain, contact ReQuest Physical Therapy today.
• GAINESVILLE: (352) 373-2116 • TIOGA CENTER: (352) 692-2131
What happens when spinal stenosis develops? The most common form of spinal stenosis is known as foraminal stenosis. Foraminal stenosis occurs when there is a narrowing of the foramen canals on either side of the spine, formed by the vertebrae above and below the segment. In each foramen canal, spinal nerves exit the lower back, in order to help different parts of the pelvis and legs function properly. With age and deterioration of the discs between the spine, the canals shrink in size. It is also possible for them to develop bone spurs. This irritates the nerve roots, especially when the spine is extended. People living with spinal stenosis typically feel better when sitting, but notice increased levels of pain with standing and backwards bending.
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HOWCAN SPINALMANIPULATION HELP?
Your spine is a complicated structure of vertebrae, discs, joints, ligaments, tendons, muscles, and nerves. Therefore, it takes a delicate balance to make sure it is at its peak level of health and function. Spinal manipulation is a treatment method that has been known to relieve a large variety of painful conditions, including spinal stenosis and its accompanying symptoms. In fact, a study published by the International Journal of Sports Physical Therapy supports spinal manipulation as an effective mode of treatment. The study, titled “Effectiveness of Physical Therapist Administered Spinal Manipulation for the Treatment of Low Back Pain: A Systematic Review of the Literature” analyzed data from several reputable medical journals to determine the effectiveness of this form of treatment on patients living with lower back pain. Six randomized control trials were included for review and thoroughly assessed by the researchers. Results were overwhelmingly positive for the success of spinal manipulation. The conclusion is as follows: “Based on the findings of this systematic review there is evidence to support the use of spinal manipulation by physical therapists in clinical practice. Physical therapy spinal manipulation appears to be a safe intervention that improves clinical outcomes for patients with low back pain.” Low back pain is the most common symptom of spinal stenosis. If your pain is limiting your life, our methods at ReQuest Physical Therapy can help. Find relief today: Spinal manipulation has had a very positive effect on many of our patients at ReQuest Physical Therapy. Through our advanced treatment methods, our physical therapists can help you restore more natural movement to your spinal joints, improve your flexibility to increase
joint fluid circulation, improve your spinal muscle strength, and educate you on correct posture and prevention techniques. Essentially, we can help you do more, with less pain. In fact, our patients often report significant reduction in pain and improvement in daily activities after just a few short weeks of treatment. If you have been living with pain from spinal stenosis and you’re looking for relief, contact ReQuest Physical Therapy today. By treating your pain early through spinal manipulation, we can help manage it so it doesn’t worsen. Don’t live with the limits of your pain – relieve your pain and improve your spine health with us today!
Call us today to schedule an appointment!
SWEET PEPPER RAINBOWMEDLEY TASTE HOW DELICIOUS WEIGHT LOSS CAN BE
INGREDIENTS • 1 cup dried lentils
• 1/2 cup fresh parsley, diced • 3-4 tbsp lemon juice/apple cider vinegar • Sea salt & ground peppercorns, to taste • Optional ingredients: avocado, tomato, olives, black beans, goat or feta cheese, fresh basil
• 3 cups bell pepper, chopped • 1 cup cucumber, chopped • 1 cup purple onion, diced
DIRECTIONS In a medium pot bring to light boil 2 cups of water. Add lentils and continue boiling until desired tenderness, about 25 minutes. Cool lentils before adding to salad. In large mixing bowl toss together cooled lentils, bell pepper, cucumber, onion, parsley, lemon juice and salt and pepper to taste. Add optional ingredients as desired. Serve immediately or chill at least 30 minutes to allow flavors to blend. Enjoy as a cold side or on top of a bed of leafy greens. This is one of the many complementary recipes shared in our healthy lifestyle program, Physicians’ Choice for Weight Loss.
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Patient Success Spotlight
Do You Have Friends or Family Unable to Do The Following? • Move without pain • Bend and move freely REFER A FRIEND! WHO DO YOU KNOW THAT NEEDS OUR HELP?
• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
Have them call our office today! 1. Call and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program
I have learned a regimen of exercises that I can do everyday at home! “This is my second experience with the Tioga ReQuest and there was no question about where I would choose to go. Everyone is so friendly and caring. They greet you by name and make you feel at ease. I have learned a regimen of exercises that I can do everyday at home to supplement what they do. I know without their guidance I would not be as strong as I am.” - Nancy M.
WE MAKE IT EASY TO LEAVE A REVIEW! INSTRUCTIONS:
FREE 15 MINUTE PAIN SCREEN CALL TO SCHEDULE TODAY! GAINESVILLE: (352) 373-2116 TIOGA CENTER: (352) 692-2131
1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Patient Results page) 3. Tell us how we’ve done! Click on the “Review Us” button on the top of the page.
Limited to the first 25 callers. Expires 04-28-20
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5 HEALTH BENEFITS OF SPRING CLEANING
Allergy Symptom Reduction. A thorough cleaning can greatly reduce the amount of dust in your home, which is helpful considering about 20 million Americans are allergic to dust mites according to the Asthma and Allergy Foundation of America. A 2014 study by the American College of Allergy, Asthma, and Immunity found that cleaning and decluttering your home can help you avoid allergy symptoms and make you feel more healthy. Cleanliness Produces Happiness. Maybe you don’t enjoy the process of cleaning, but the end result will leave you smiling. A 2010 study at the University of California, Los Angeles found that having a clean home can improve your mood and reduce your risk of depression. Studies also show that doing housework for 20 minutes can reduce stress and anxiety by up to 20 percent. Better Heart Health. If you’re looking for an easy way to support your heart health, just 30 minutes per day of light exercise (including low- intensity physical activities like household chores, vacuuming, mopping, and scrubbing floors) can decrease your risk of heart disease by 24 percent. Declutter and Do a Good Deed by Donating. An essential part of a successful spring cleaning is getting rid of old items that are no longer used or worn. Apply the rule of thumb that if you haven’t made use of something in a year, it’s time for it to go. Fill bags and boxes of things, then donate them to a local charity so they can still be beneficial to someone else. Giving to
others is an act that is associated with greater self-esteem, lower stress levels, and overall happiness. Get a Better Night’s Sleep. Do you have trouble sleeping at night? The National Sleep Foundation found in a recent poll that people who make their beds are 19 percent more likely to sleep well on a regular basis. Clean sheets with a fresh scent impacted 75 percent of those individuals polled. See what a difference spring cleaning can make by cleaning the clutter from your room and sleeping on some fresh sheets.
Sources: ncbi.nlm.nih.gov/pubmed/19934011 parsleyhealth.com/blog/health-benefits-spring- cleaning
Flu Season & COVID-19 Got YouWorried? Give Yourself an Immunity Boost! These three tips can help you stay healthy and strengthen your immune system: 1. Aim for 8-9 hours of sleep each night. 2. Make a habit of 20-30 minutes of physical activity a day. 3. Maintain a nutritious diet heavy on fruits and vegetables. The essential vitamins are key to making sure your immune system is as healthy as possible.
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Exercise Essentials Try these exercises to keep you moving...
About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.
BILATERAL KNEES TO CHEST While lying on your back with your knees bent, raise up both feet. Pull your knees to your chest. Hold for 10 seconds repeat 3 times.
Stretches Lower Back
Exercises copyright of
www.simpleset.net
PRONE ALTERNATE ARM AND LEG LIFT Keeping transverse abdominis contracted, lift right leg and left arm keeping the back stable and without shifting your weight. Alternate. Repeat 8 times on each side.
Strengthens Back
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
MASSAGE SESSION GIFT CERTIFICATES MASSAGE PRICING:
• 25 minute sessions are $35 • 55 minute sessions are $70
In order to purchase, please call a clinic nearest you or stop in!
Gainesville: (352) 373 2116 Tioga Center: (352) 692 2131
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