PAUL'S POINT OF VIEW
SEPTEMBER 2019
WWW. SUMMIT-PHYSICALTHERAPY.COM | (503) 699-2955
ADVENTURES IN THE CASCADES It’s been a busy summer! I mentioned in July that I had been thinking about doing some light mountain climbing. Well, I settled on a destination: Mount Shasta. I had a few different locations in mind, but Mount Shasta was calling. It has an elevation of 14,179 feet, making it the second-tallest peak in the Cascades, behind Mount Rainier, which has an elevation of 14,411 feet. As of this writing, the trip hasn’t yet happened, so I’m still getting ready. I had also given serious thought to climbing Mount St. Helens, but you need a special permit to climb above 4,800 feet. These permits, as I’ve learned, can be hard to get. They only make a limited number available throughout the year. They can be easier to get in the winter, but I really want to climb it in the summer. During April, for instance, they only allow 500 climbers per day, but between May and October, only 100 climbers per day are allowed! Weekend permits sell out almost instantly during this time. And if you get caught without a permit on the mountain, the fine is substantial — upward of $500. But before I hit the trail on Mount Shasta, our family is heading down to San Diego, and our eldest son’s
M ount S hasta
girlfriend will be joining us. I’m excited for this trip. As of this writing, we’re thinking about making a short detour to Disneyland since my boys haven’t been since they were kids. If we don’t make it to Disneyland, we might stop at SeaWorld, which is near where we’re staying in San Diego. It might be the last chance we get to go to SeaWorld, as the park struggles to survive due to controversy and low public opinion. No matter what we decide, we’re sure to have a great time. If not Disneyland or SeaWorld, there’s always Belmont Park, a small theme park alongside Mission Boulevard and Mission Beach. It has a great rollercoaster — though it's not recommended if you have a bad neck. We also might try the water jetpack again! This is something we did on our last trip to San Diego. On the docks, you can strap into a special jetpack that uses water jets to propel you into the air. My youngest son was good at it. I was less good, though for a guy in his 50s,
I think I managed pretty well — or at least, well enough to try it again.
Here at home, I’m helping my youngest look for a motorbike. He recently passed the exam and got his motorcycle license. But as a parent, I want to help him learn more about proper riding. When it comes to motorcycles, safety can never be overstated, and I want to make sure he is fully ready when he finally hits the road with his own bike. So, as he learns the ins and outs of motorcycle riding, and as my wife returns to teaching — which she’s been doing in Oregon for over 30 years now — it’s back-to-school season for our household this month!
–Paul Kane, P.T., BSC, CMP
P.S. All this talk of mountain heights and dizzying roller coasters has me thinking about our next workshop, "Balance, Dizziness, & Fall Prevention." Check out the enclosed flyer for details. I hope to see you there!
• 1 (503) 699-2955
Published by The Newsletter Pro | www.TheNewsletterPro.com
THE ANTI-AGING BENEFITS OF FREE WEIGHTS STAY TONED BY LIFTING WEIGHTS AT HOME
In her best-selling lifestyle guide “French Women Don’t Get Fat,” Mireille Guiliano advises women in their 50s to invest in a set of free weights — nothing too heavy, perhaps 3–5 pounds — in order to maintain their toned, youthful appearance and range of motion. She notes that lifting weights isn’t entirely necessary during your 20s and 30s, but it’s essential to maintain muscle tone and bone density in your later years. Though Guiliano’s evidence is anecdotal, the science confirms that lifting weights can be an indispensable aid to healthy aging for both men and women. A study published by the National Center for Biotechnology Information recommends strength training 2–3 times per week to lower your risk of health problems and preserve bone density, independence, and vitality. According to WebMD, “Muscle loss is one of the main reasons people feel less energetic as they get older. When you lift weights, work out on machines, use resistance bands, or do exercises with your own body weight (like pushups and situps), you build strength, muscle mass, and flexibility.”
have increased by about 20% since the 1970s. The same psychology that propelled humans to eat just a little bit more to survive is now contributing to serious overeating and a staggering calorie intake. There are a few simple tricks you can use to break this habit. Use smaller plates or measure out your food portions so you can clean your plate without guilt. You can also get into the habit of leaving a few bites on your plate to retrain your brain that it’s okay to not finish your food. (You can use your leftover food for compost or save it for later!) With a little effort and intention, you can break free of the pressure to clean your plate. You don’t have to join a gym to reap the benefits though; just pick up a set of free weights and a resistance band and research how to safely use them in your own home. Bodybuilding.com recommends designing a workout routine that includes one or two exercises for each of the major muscle groups: legs, back, shoulders, arms, chest, and abs. Try 8–10 repetitions per set, but don’t push yourself to use heavy weights. Even options that are 10 pounds or less should be enough to keep you chasing after your grandchildren for years to come. One public figure who has taken the weightlifting creed to heart is Supreme Court Justice Ruth Bader Ginsburg. The documentary “RBG” shows the 86-year-old judge at the gym, pumping lightweight iron with her personal trainer, and she even walked spring chicken Stephen Colbert through her routine on “The Late Show.” Ginsburg has called her trainer “the most important person” in her life apart from her family, which is a ringing endorsement for lifting weights if ever there was one.
JUST ONE MORE BITE HOW THE CLEAN PLATE PHENOMENON MAY BE KILLING YOUR DIET
As you celebrate your last backyard barbecue, consider this: If someone puts three helpings of potato salad on your plate, would you feel pressured to finish it? According to nutrition experts, this pressure to finish your plate is making people indulge a little too much. Dubbed the “clean plate phenomenon,” this overindulgence is troubling. Researchers have discovered that people feel pressured to clean their plates even when they feel satisfied or full. Even people who don’t fill their plates all the way often reach for that last piece or second helping because “one more bite won’t hurt.” Experts speculate that this compulsion could have stemmed from habits passed down from World War II, when rationing food was required for most, or from a fear of wasting food. Most people
have, at some point, heard an adult say to a child, “Eat up; there are starving children in the world.” But all those “one more bites” add up. Researchers from Vanderbilt University conducted a study in which participants were served individual plates with any number of cookies piled on top. They were instructed to eat three cookies, and afterward, researchers asked each of them if they wanted more. Those who had only one or two cookies left on their plates were more likely to indulge in a fourth or fifth cookie, while those who had no cookies left or had too many cookies left said they were full. Despite what you think about your own diet, this isn’t a problem sequestered to certain parties. Studies have found that plates and portion sizes in the U.S.
2 •
WWW.SUMMIT-PHYSICALTHERAPY.COM
Published by The Newsletter Pro | www.TheNewsletterPro.com
CHRONIC ANGER, YOUR HEART, AND YOUR HEALTH HOW THIS EMOTION IS DOING YOU HARM
Anger is a common emotion. It’s natural, and it’s a part of how you respond to certain circumstances in your environment. It’s how you express extreme displeasure. However, new research suggests chronic anger can be detrimental to your health. Essentially, it comes down to this: If you are stressed, tense, easily irritable, angry, and “snippy” all the time, you may be doing serious harm to your well-being.
Studies have already shown a link between anger and the heart. People who showed signs of feeling anger on a regular basis experienced higher rates of heart disease. The first studies on the impact of anger came out in the 1950s and have since been confirmed: Chronic anger physically harms the heart. Why? When you get angry or upset, your brain triggers the release of specific hormones, including cortisol and norepinephrine. These hormones are responsible for triggering the “fight or flight” response. When these hormones enter the bloodstream, your heart rate increases and arteries constrict. This helps to more effectively pump blood to the arms and legs for a fight or a flight.
The problem is that when a person is constantly angry or upset, these hormones course through the body more frequently, stressing the arteries and internal organs. As a person ages, this stress can become more damaging. One study that appeared in the Psychology and Aging Journal looked into this phenomenon. Researchers found that there is a link between frequently experiencing anger and increased inflammation and chronic illness for people ages 80 and older. This equated to more instances of heart disease and dementia. The study also looked at other emotions, including sadness, which has also been linked to heart disease and other inflammatory diseases. Through a number of tests involving 200 participants ages
59–93, the researchers concluded anger was far more detrimental to a person’s health than sadness. Ultimately, if you regularly experience rage and frustration, properly dealing with your anger is one of the best things you can do for your health. Every person’s situation is different, and it comes down to getting to the bottom of what makes you angry so you can work through it, whether you work through it alone or with a mental health professional. Take the steps to prioritize your mental and physical health, and your efforts will pay off tenfold in the long run.
PALEO BREAKFAST CASSEROLE
TAKE A BREAK!
Inspired by TheLeanGreanBean.com
INGREDIENTS
DIRECTIONS
• 1/2 cup onion, diced • 1 red pepper, diced
1. Heat oven to 375 F. 2. In a large pan over medium heat, sauté onion, pepper, bacon, and sweet potatoes until bacon is completely rendered and onions are translucent. Then, add garlic and sauté for another 2 minutes. Finally, add spinach and continue cooking for another 3–5 minutes. 3. Transfer to a greased casserole dish. 4. In a mixing bowl, whisk together eggs and pour them over casserole. Season to taste. 5. Bake for 20–30 minutes, let stand for 5 minutes, and serve.
• 2 strips bacon, cut into squares • 1 large sweet potato, spiralized or grated • 2 cloves garlic, minced • 2 cups spinach • 1/2 cup chicken or vegetable broth (optional: substitute with water) • 1 tsp paprika • 6 eggs • Salt and pepper, to taste
• 3 (503) 699-2955
Published by The Newsletter Pro | www.TheNewsletterPro.com
(503) 699-2955 | www.summit-physicaltherapy.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
6464 SW Borland Rd. STE. B5 Tualatin, OR 97062
1. COVER TITLE 1. ADVENTURES IN THE CASCADES INSIDE THIS ISSUE 2. STAY TONED BY LIFTING WEIGHTS AT HOME THE CLEAN PLATE CONUNDRUM 3. ANGER MAY BE HARMING YOUR HEART PALEO BREAKFAST CASSEROLE 4. GETTING TO THE ROOT OF IT BAND PAIN
No, Not That Kind of IT
GETTING TO THE ROOT OF IT BAND ISSUES
You feel great about your morning bike rides and are moving into your days with a sense of accomplishment. But suddenly, you notice the outside of your knee is really bugging you. Every time you get on your bike, it hurts.
and improve mobility. You’ll also want to incorporate exercises that strengthen the hips and glutes. Find some examples here at YouTube.com/ watch?v=uWGpbxbJ6_Y. Relax Part of your recovery should include massage to relax the aggravated area. A professional massage is a great option, but, if that’s not possible, using a foam roller to gently massage your hamstrings, glutes, quads, and hips can be similarly effective. If the problem continues or if you experience new or worsening pain, consult with your doctor. A physical therapist, especially one who specializes in running-related issues, can also provide you with exercises to strengthen the area.
Avid runners and bikers may be familiar with the discomfort caused by a tight or overused iliotibial (IT) band. This large connective tissue starts at your gluteal muscles and wraps down just past your knee to connect to the tibia. Because of its span, it’s prone to tightness and overuse. It might cause pain on the outside of the knee or discomfort on the outside of the hip. Tight hamstrings, ramping up mileage too quickly, running on the same side of the road or in the
same direction, or even just running too much can contribute to IT band issues.
The good news is, with a little time and TLC, your IT band can return to normal in a couple weeks. Rest Overuse may have triggered the issue, so if you’ve been doing an activity every day, especially running, give yourself 7–14 days of rest. Before you throw your arms up in the air, remember: This doesn’t mean you have to be on the couch watching Netflix for two weeks. Rehab Stretches focused on the glutes and hamstrings can help to ease tightness
4 • WWW.SUMMIT-PHYSICALTHERAPY.COM
Published by The Newsletter Pro | www.TheNewsletterPro.com
BALANCE, DIZZINESS, & FALL PREVENTION WORKSHOP Have you or a loved one fallen lately??
FIND OUT THE COMMON CAUSES OF DIZZINESS AND BALANCE PROBLEMS. LEARN THE WARNING SIGNS OF FALLING, AND WHAT YOU CAN DO TO PREVENT IT, DURING OUR FREE EVENT AT SUMMIT PHYSICAL THERAPY!
• Do you get dizzy when looking up or changing positions? • Do you feel unstable if you close your eyes? • Do you feel weak when getting out of bed or a chair? • Are you unable to securely stand on one leg? • Do you experience a sense of motion or swaying when sitting still?
If you answered YES to any of these questions, come to our workshop, and we will reveal why you have these symptoms and what to do about them. Call Us Today! (503) 699-2955
Seating is limited!
summit-physicaltherapy.com
BALANCE, DIZZINESS, & FALL PREVENTION WORKSHOP
You will learn: • The common causes of dizziness and balance problems • How to notice the warning signs of falling • The 3 exercises everyone should be doing to decrease their fall risk • The one essential stretch that can reduce your chances of falling • And more! Have you or a loved one fallen lately? What can you do to prevent dangerous falls?
BONUS! The first 5 people to register will receive a FREE computerized balance assessment!
Saturday, Sept. 7, 2019 WHEN: 11 a.m.
WHERE: Summit Physical Therapy, 6464 SW Borland Rd. STE. B-5 Tualatin, OR 97062 HOW DO I REGISTER FOR THE BALANCE, DIZZINESS, & FALL PREVENTION WORKSHOP? Call Summit Physical Therapy at (503) 699-2955. CAN I BRING A FRIEND, RELATIVE, OR SPOUSE? YES! If you know anyone struggling with balance issues or repeated falls, bring them along!
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6Made with FlippingBook - professional solution for displaying marketing and sales documents online