Health & Wellness Newsletter by Activa Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
8 WINTER TIPS FOR HEALTHY LIVING Who has time for taking care of ourselves? You do! Resolve to follow these eight diet, exercise, and lifestyle tips, and you can be good to yourself this winter and all year long. relaxation response. Research shows it may help lower blood pressure, boost immunity, reduce PMS symptoms, even aid in fertility and the delivery of a new mom’s milk.
1. Enjoy the Benefits of Yogurt. When buying think low-fat, make sure the yogurt contains active cultures and vitamin D, and keep tabs on sugar content. 2. Help Holiday Heartburn. Getting hit with heartburn? Try these hints and you can stop the burn before it starts: Nibble: Packing your stomach with food makes heartburn much more likely. Know Your Triggers: Certain foods feed heartburn’s flame. Reach for complex carbs like veggies and whole- wheat breads! Get Up: . Light exercise is a great way to prevent heartburn. 3. Kiss Holiday Cold Sores Good-bye. If you find you’re more prone to cold sores during the winter season, that’s because of lack of sleep, too much alcohol or sugar, stress, and close physical contact. 4. De-Stress With Meditation. The act of banishing thoughts, focusing on your breathing, and repeating a single word or phrase, fires up your body’s natural
5. Start a Winter Tradition: Family Workouts. Wondering where you’ll find time for a quick winter workout. Get everyone involved with simple workouts. 6. Eat Locally. Some nutritionists think eating locally may be even more important than eating organically because a vital factor in a food’s nutrient profile is how long it took to get from farm to table. 7. Try These Simple Diet & Exercise Tips. If you cut just 200 calories a day you’ll see slow and easy weight loss. Don’t feel like working out today? Chances are good that once you’re dressed, you’re also motivated and ready to go! 8. Invest in Your Health - Literally. If you have a high-deductible insurance plan, you’re probably eligible to deposit tax-free cash into a health savings account (HSA).
“Did You Know You Can Walk Away Back Pain?” Health & Wellness The Newsletter About Your Health And Caring For Your Body BACKPAIN&DIFFICULTYWALKING
Inside:
• Bend On One Knee...Do You Feel Any Pain?
• Winter Minestrone Recipe
• Relieve Back Pain In Minutes
• Heart-Health Valentine’s Day Tips
Didyouknow that thewayyouwalk,couldbecausingyourbackpain?Most peoplehavesomething in theirstyleofwalkingthatcancause longtermwear and tear. For example, a foot turned-out, a weak abdomen or poor posture contributes to stress on their body. Activa Physical Therapy ‘s experts are trainedtotreatwalkingdisordersandteachcorrectivewalkingtechniques.By changing thewayyouwalk, it ispossible toeliminateandpreventbackpain. On a daily basis, you walk more than any other physical activity. How you walk defines most everything about you, including your physical abilities. We can help you discover that something about the way you walk, may be the reason you have pain and help you change it. You walk over a million steps in a year Yourwalk involvesmanybodyparts,all interacting together toproduceyour walking style. It’s as natural as breathing, and if any of your six (two ankles, two knees, two hips) weight bearing joints are not in good alignment, you’re at risk forstructuralpain.Oneminorwalkingerror repeatedmillionsof times
can do an incredible amount of damage to your back, muscles, nerves and joints. This can eventually cause pain and arthritis. Often, thecauseofbackpain ispoorstrength --specifically,weakabdominal muscles. The pelvis is held in place by numerous muscles, including the abdominals,hamstrings,glutealsandhipflexors.An imbalanceorweakness in these muscles can lead to pelvic misalignment, causing the pelvis to tilt forward or backward. Forward tilt of the pelvis leads to a sway back. In adition to abdominal weakness, a lack of strength in the gluteals and hamstrings leads to forward pelvic tilt. While the abdominals stabilize the pelvis by pulling upward on the front, the gluteals and hamstrings offer stability by pulling down on the rear of the pelvis. Exercises must be done tostrengthenboth theabdominalsandgluteals.Walkinggives theglutealsa goodworkout.Theabdominalmusclescanbeconditioned throughphysical therapy and easy weight training exercises.
Have we been able to assist you in your recovery well? If so, please leave us a review on Google, Yelp or Facebook!
goactiva.com
Bend On One Knee...Do You Feel Any Pain? Problems with walking increase as we age and are a leading cause of falls and disability in older adults. At least 20% of adults over 65 have problems with walking. This further increases to 50% in adults 85 years old and older. Most of these problems with walking are associated with underlying diseases.
9 Things That Stifle Your Stride Problems with walking are not a direct consequence of getting older. Rather, they are the effects of other conditions that become more common and severe with age. Common risk factors for severe problems with walking includeadvancedage (older than85)andmultiplechronicdiseaseconditions such as heart disease, arthritis, dementia, stroke, hip fracture or cancer. Common conditions that contribute to walking problems include some of the following:
1. Back pain 2. Joint pain and arthritis 3. Diseases of the muscles or bones 4. Poor fitness 5. Problems after orthopedic surgery or stroke 6. Low blood pressure and heart disease 7. Parkinson’s disease 8. Vision or balance problems 9. Fear of falling
Discover how our programs can guide you to a pain-free life. Schedule your appointment today by calling (630) 637-9955.
Winter Minestrone Recipe
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
Tried & Approved by Nicole
Improves Balance
INGREDIENTS • 2 tbsp olive oil • 1 onion, chopped • 2 carrots, peeled & chopped • 2 celery stalks, chopped • 3 ounces thinly sliced pancetta • 2 cloves garlic, crushed • 1 pound Swiss chard • 1 russet potato, peeled and cubed • Salt & black pepper
TANDEM STANCE Stand with one foot directly in front of the other so that the toes of one foot touch the heel of the other. Main- tain your balance.
• 1 (14 1/2-ounce) can diced tomatoes in juice • 2 fresh rosemary sprigs • 1 (15-ounce) can cannellini beans • 2 (14-ounce) cans low-sodium beef broth • 1 (1-ounce) Parmesan rind • 1/4 cup chopped fresh flat-leaf parsley cup of broth. Blend until almost smooth. Add the pureed bean mixture, remaining broth, and Parmesan rind to the vegetable mixture. Simmer, stirring occasionally, until the potato pieces are tender, about 15 minutes. Stir in the remaining beans and the parsley. Simmer until the beans are heated through and the soup is thick, about 2 minutes. Discard the rosemary stems (the leaves will have fallen off)andseasonwithsaltandpepper, to taste. Ladle the soup into bowls and serve.
www.simpleset.net
DIRECTIONS In a large, heavy stockpot or Dutch oven, heat the oil over medium heat. Add the onion, carrots, celery, pancetta, and garlic. Cook, stirring frequently, until the onion is translucent, about 10 minutes. Add the Swiss chardandpotato.Seasonwithsaltandpepper and cook for 2 minutes. Stir in the tomatoes and rosemary sprigs. Bring the mixture to a boil. Reduce the heat and simmer until the chard is wilted and the tomatoes are very soft, about 10 minutes. In a food processor or blender, combine 3/4 of the beans with 1/2
goactiva.com
Foundon foodnetwork.com
goactiva.com
Win A Prize!
Call IN & Win!
Refer A Friend
Do You Have Friends Or Family Unable To Do The Following:
Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle If you know someone suffering with aches and pains give the gift of health. Refer them to Activa Physical Therapy today. Pass along this newsleter or have them call us directly to schedule an apointment. Heart-Health Valentine’s Day Tips 1. Rather than tempting your beloved with sweets, consider a gift that has more permanence. Search for a poem that describes your feelings and write it on beautiful paper for a handmade Valentine. 2. Quality time is one of the most meaningful gifts. Bundle up and plan an active outing such as sledding, ice skating, gathering wood for a fire, or if you’re feeling adventurous, visit an indoor rock wall. 3. If your kids are having a Valentine’s Day party at their school or day care, instead of sending candies, consider raisins, grapes, whole-grain pretzels, colored pencils or stickers as tokens of their friendly affection. 4. Cooking at home is an excellent way to control what and how much you eat. Take a date to a local cooking class to practice your skills or learn a new technique. 5. Prepare a romantic candlelit dinner at home using a heart-healthy recipe. 6. Give to one another by giving back. Ask a date to volunteer with you at a local organization. Giving back is a healthy habit that can boost your mood and help beat stress. 7. Use this day as an opportunity to tell your loved one how important they are to you, and share ways that you can support each other’s health and wellness.
MISSPELLED MANIA EDITION! You could be the winner of a grand prize! Enter our drawing by being the first 10 to call with the misspelled word in this newsletter. Call in at a office near you!
Springbrook Square Drive (630) 637-9955
8. Craving something sweet? Gift a beautiful fresh fruit basket to your loved one instead of giving sweets with added sugars. 9. Sharing is caring – if you go out for a romantic dinner date, order one entrée to share. Many restaurant servings are enough for two – splitting will keep you from overdoing it.
10. Don’t forget to love Fido, too! Give your pet a Valentine and remember to walk or exercise them daily – getting active with your pet will benefit your health and your bond with your pets. 11.Take it slow – if you receive a luxurious box of chocolates from your sweetie, stick it in the freezer and enjoy in moderation over the next several weeks. 12.Take a long, romantic walk with your beloved – and try to make it a regular habit. Aim for at least 150 minutes of moderately intense physical activity each week to help keep your heart healthy. You can reach this goal by walking briskly for at least 30 minutes five days each week. 13. Rekindle an old flame – try preparing one of your sweetie’s favorite recipes in a healthier way. These healthy substitutions can help you cut down on saturated fats, trans fats, salt (sodium), and added sugars, while noticing little, if any, difference in taste.
Page 1 Page 2 Page 3 Page 4Made with FlippingBook - Online Brochure Maker