Exercise Essentials
Inflammation can increase the pain in our joints, arteries and organs. It can ultimately result in serious health issues such as heart disease, diabetes, obesity, cancer, and Alzheimer’s disease. The good news is, we can control — and even reverse — inflammation! Here are six great tips: 1. Add anti-inflammatory foods. Food choices are just as important as the medications and supplements to protect against inflammation. Eat more fruits and vegetables and foods containing omega-3 fatty acids. Some of the best sources of omega-3s are cold water fish, such as salmon and tuna, and tofu, walnuts, flax seeds and soybeans. Other anti-inflammatory foods include grapes, celery, blueberries, garlic, olive oil, tea and some spices (ginger, rosemary and turmeric). 2. Cut back on inflammatory foods An anti-inflammatory diet also limits foods that promote inflammation. Inflammatory foods include red meat and anything with trans fats, such as margarine, corn oil, deep fried foods and most processed foods. 3. Control blood sugar Limit or avoid simple carbohydrates, such as white flour, white rice, refined sugar and anything with high fructose corn syrup. One easy rule to follow is to avoid white foods, such as white bread, rice and pasta, as well as foods made with white sugar and flour. Build meals around lean proteins and whole foods high in fiber, such as vegetables, fruits and whole grains, such as brown rice and whole wheat bread. 4. Add more movement Whether it’s a workout, organized exercise, or just doing the exercises prescribed by your therapist, moving more can made a big difference. 5. Lose weight People who are overweight have more inflammation. Add new healthy habits and make the right choices results in significant decreases in inflammation. Complete a free health assessment with MDM HealthCoach to explore the options we provide. 6. Manage stress These simple steps can result in life-changing improvement in our inflammatory response. Freedom from pain, more energy and protection against disease are certainly worth the effort! Understanding Inflammation
Knee Extension Stretch While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. We’re Staying Safe! Exercises copyright of www.simpleset.net As some may know, the Department of Homeland Security has deemed physical therapists as “Essential Critical Infrastructure Workers” during the COVID-19 pandemic. Because of this, MDM Physical Therapy is remaining open and seeing patients during this time while taking the necessary precautions to make sure everything is sanitary and everyone is safe. Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility as well as require all of our staff to wear masks as an additional measure of precaution. To do your part to prevent the spread of this contagious disease, we ask patients that if you or your family are demonstrating symptomsof coronavirus—coughing, sneezing, or fever—please stay home. Additionally, if you or your family has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take the necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support.
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