Take a look at our January newsletter!
JANUARY 2024
www.advancedpracticept.com | 406-770-3171
I’m Retiring! Sort of… What’s in Store After 42 Years of Physical Therapy
It’s finally happening, and while I’m not actually saying goodbye, it’s still a significant change for me. I’m retiring after 42 years of being a physical therapist! I’ve worked in several hospitals, owned two practices, and been in private practice for 20 years. It’s been a fulfilling journey and a wonderful career where I could help people improve their health and quality of life. After all these years, I’ll finally get a chance to slow down! Of course, this doesn’t mean I’ll be gone entirely. I’ll still be helping out here and there at the clinic in case they ever need a hand. While it may be only a few hours a month, it will still allow me to continue practicing the profession I love so dearly. I truly cannot wait to see what the future has in store for the clinic, team, and patients. It’s time for me to spend time with my family, and with three children and seven grandkids, I have a feeling they will take up a good chunk of my time! One of my children lives in Florida, so I won’t deny that I’m excited to be making the trip more often in the future and have sunshine-filled winters. Since I’ve been working 12-hour days for as long as I can remember, I will be adjusting to all my new free time. When people ask me what I will be up
to, all I can say is that I’ll be cleaning out my sock drawer! Honestly, though, I hope I’ll be able to hike, garden, and travel more in the years to come. To do this, I need to care for my health, a journey I also want to share with you. Eight years ago, I was diagnosed with osteoporosis, a condition where bone mineral density and bone mass decrease, leaving bones weak and susceptible to fractures. It’s a common condition for women, as 1 in 5 over the age of 50 will experience osteoporosis. And I have heard many people say nothing could be done about it, but I knew that couldn’t be the whole truth. After taking supplements like calcium and vitamin D along with medications like Alendronate for five years, and now Prolia, I was able to improve my bone health and go from osteoporosis to osteopenia, a less severe condition. I believe a significant factor in this improvement are the gravity exercises I continuously do to strengthen my bones! When it comes to bone health, walking won’t cut it. You need an activity that will add enough stress to the bones to strengthen them. Jumping is one of the best ways to do this! No, you don’t have to make drastic leaps, but gentle jumping exercises a few times a week can make a difference.
Weightlifting is also an incredible way to build your bone strength, and I made sure to start low and slow to avoid injury while still stressing my bones. For those with osteoporosis or osteopenia, or if you want to improve your bone health, I highly recommend jumping exercises and weightlifting. Don’t let others convince you that there are no options left for you after an osteoporosis diagnosis. There’s always hope to make a difference! For guidance on how to start a program to build bone strength, talk to your primary medical provider. A referral to physical therapy would be helpful. I hope to continue bringing this kind of guidance and inspiration to Advanced Practice PT even during my “retirement.” I pray that my patients will have a happy and healthy life and that I can still be there to support them even in the years to come. –Donna Vinnedge
Please join us in celebrating the retirement of Donna Vinnedge from 3–6 p.m. on Wednesday, Jan. 17, 2024, at Advanced Practice Physical Therapy at 900 2nd Street South. Come by to have some cake and wish Donna well. Retirement Party for Donna Vinnedge
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Why Does Our Body Suddenly Jerk Awake? And Other Fun Facts About Our Body
Your body can do weird things you may have never been able to explain. Well, we’re here to fix that! Here are four fun facts about the human body you may have always wondered about. Lactose Intolerance Lactose intolerance is the inability to fully digest lactose, a sugar in milk and dairy products, as a result of the LCT
90 minutes to several hours, before switching to the other. This cycle is believed to be regulated by the autonomic nervous system and is a natural process most people aren’t consciously aware of. This is also why when you get sick, one nostril can get congested while the other works fine. Body Jerks When Exhausted Have you ever tried to fall asleep only for your body to quickly jerk for no apparent reason? That’s called a hypnic jerk but is also known by other names, like sleep start. The twitch typically happens during the early stages of sleep and is considered a benign myoclonic jerk, a form of involuntary muscle twitch. While the exact reason is not entirely understood, it is theorized that the jerk is a neural mechanism that helps the body transition from wakefulness to sleep. It may occur more often when you are exhausted or anxious. Your Ears Keep Growing While most parts of the human body reach a specific size and stop growing, ear cartilage grows slowly as people age. This phenomenon is due to specialized cartilage cells called chondrocytes that continuously produce new cartilage material. This ongoing growth is not usually noticeable daily, but it can become quite apparent when comparing photographs from different stages of a person’s life.
gene in the body mutating during infancy. The prevalence of lactose intolerance differs by ethnicity and is more common among people of Asian, African, and Native American descent, but the condition affects 65% of the global population. Lactose intolerance generally manifests in adolescents and
young adults and varies in prevalence depending on the region in which a person lives.
One-Nostril Breathing Most people do not breathe equally from both nostrils, a phenomenon known as the
“nasal cycle.” One nostril is usually dominant for a period, ranging from
BREAK A SWEAT WITH LOW-IMPACT WORKOUTS!
Protect Joints, Enhance Strength, and Aid Recovery
Swimming Perhaps the most popular low- impact exercise is swimming. Injured athletes and older gym-goers have long cherished it because the water allows the body to move without pressure on joints and ligaments. The low-impact workout includes cardio, strength, and flexibility! Similar to rowing, swimming allows plenty of customization for intensity. Pilates If you’re searching for an activity that’s less cardio-focused and more strengthening, then head to your nearest Pilates class! Pilates is a low-impact form of exercise involving a variety of movements that target your core muscles and improve your body’s alignment. Many people comment on their improved balance and posture after regularly practicing Pilates, which can make you feel and look taller!
Low impact doesn’t necessarily mean low intensity. While these workouts are gentle on joints and ligaments, they can still make you break a sweat! Low- impact workouts involve movements that don’t require jumping, running, or any other activity that can be harsh on your skeletal system. That’s why they are perfect for people starting to exercise, recovering from an injury, or looking to give their joints just a bit more TLC. Here are some examples of accessible low-impact workouts to try. Rowing You’ve probably seen rowing machines at the gym and were too intimidated to hop on. Yet, rowing machines offer a total body workout without the stress on your joints! No weights are required, and rowing is a strength and cardio workout that can vary in intensity depending on the equipment settings. Simply strap your feet in, grab the handlebar, and start rowing!
Cycling Former runners are known to be cycling fans because it offers the same rush and cardio as running but without the joint pain. Whether on a stationary bike at home, in a spin class at the gym, or cycling through the neighborhood, you’re bound to get your heart pumping. Be sure your bike is adjusted correctly for your size and that you follow the correct form to avoid strain or injury. The key to each of these workouts is to practice with proper form and technique. Partner with a professional or a personal trainer to ensure you gain the maximum benefit from your low-impact workout.
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What You Need to Know About the Glycemic Index Crack the Carb Code
This can lead to an immediate burst of energy, but you’ll soon be crashing and feeling hungry all over again. The slower these carbs are digested, the more stable your blood sugar levels are, leading to longer-lasting energy throughout the day. You will also feel fuller for longer. What separates slow- digesting carbs from fast-digesting carbs is their glycemic index score. What is the glycemic index? The glycemic index (GI) rates different foods by how quickly they release glucose into the bloodstream. The higher the GI score, the faster the carbs are converted to sugar. Any carb with a GI score over 70 is considered a high-GI food (fast-digesting carb). An average score ranges from 56 to 69. However, only slow-digesting carbs have a GI score below 55. Fast-Digesting Carbs to Avoid The goal is to consume carbs that will keep you feeling full longer and not lead BAKED SALMON WITH GARLIC AND LEMON
to rapidly increasing blood sugar levels. In order to do so, you should avoid the following fast-digesting carbs: • Candy • Cake • Soft drinks and juices (with added sugar) • White rice • White bread • Ice cream • Most breakfast cereals • Sugar Slow-Digesting Carbs to Consume To feel less hungry, try eating more low- GI foods, such as: • Leafy vegetables • Tomatoes • Nuts • Whole-wheat pasta • Brown rice • Quinoa • Oats • Legumes • Fresh fruits Incorporating more slow-digesting carbs into your diet will help with weight management and controlling your blood sugar. But you should also be aware that you’re consuming a well-balanced diet!
TAKE A BREAK! Carbs have long been a villain when it comes to trending diets, but are all carbohydrates truly bad for you? The food pyramid doesn’t lie; we all need carbs for sufficient energy. However, some carbs are better than others. The difference is that some are slow- digesting carbs while others are fast‑digesting carbs. Carbs turn into glucose (sugar), but some break down faster than others and can cause quick blood sugar spikes.
Prepare to tantalize your taste buds with a zesty dish that combines salmon with the vibrant flavors of garlic and lemon!
INGREDIENTS
• 2 lbs salmon fillets • 4 cloves garlic, minced • Juice of 2 lemons • 2 tbsp olive oil
• 1 tsp dried oregano • 1 tsp dried thyme • Salt and pepper, to taste
DIRECTIONS
1. Preheat oven to 375 F. 2. Line a baking dish with parchment paper. Place the salmon fillets on the baking dish. 3. In a small bowl, mix together the garlic, lemon juice, olive oil, oregano, thyme, salt, and pepper. Pour the mixture over the salmon. 4. Bake for 15-20 minutes or until the salmon is cooked through. Serve and enjoy!
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1. Donna Shares a Fond (and Partial) Farewell 2. 4 Fascinating Facts About the Human Body Revealed Elevate Your Fitness With Joint- Friendly Workouts 3. The Science Behind Slow- and Fast- Digesting Carbs Baked Salmon With Garlic and Lemon 4. A Health Secret From Chris Hemsworth INSIDE THIS ISSUE
READY TO TAKE THE ICY PLUNGE? Why Hollywood Stars Use This Unique Recovery Tool
Enhances Emotional and Mental Well-Being Cold-water immersion has also been credited with offering emotional and mental benefits. While the research is not exhaustive, many proponents attest to improved mood and
Want to look like an A-list Celebrity? Then you should know one of their health
and beauty tricks for staying in shape — taking ice baths. Big names like Chris
Hemsworth, Madonna, and Tom Cruise all take advantage of cold-water immersion. Here are five benefits this icy treatment provides. Reduces Muscle Soreness After a grueling workout, many people turn to ice baths or cold showers to ease sore muscles. Cold-water immersion shows promise in reducing delayed onset muscle soreness (DOMS) compared to passive interventions like rest or heat packs. Boosts Immune System A plethora of anecdotal evidence
mental clarity following a dip in cold water. Provides Anti-Inflammatory Effects
One of the critical assumptions about cold-water immersion is its ability to reduce inflammation, particularly in skeletal muscles. While human data are limited, many believe the practice may be effective for this purpose. Improves Metabolism While the science is still in its infancy, some evidence suggests that the body has to work harder to maintain its core temperature when exposed to cold water, potentially aiding in weight loss and metabolic function. More research is needed to substantiate many of these claims, but existing evidence makes a compelling case for the advantages of cold-water immersion. Whether for athletic recovery or general wellness, this practice may be worth adding to your routine.
supports the immune-boosting potential of cold-water immersion. People who regularly partake in cold swimming
often report that they “haven’t been ill” for extended periods.
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