BeyondLimits: How To Solve Daily Aches & Pains

Newsletter Your Health & Fitness The newsletter helping you live life to the fullest

SEASONAL AFFECTIVE DISORDER (SAD)

Has your mood darkened with the shorter days and longer nights of fall and winter? If you’re like many people, getting less sunshine and being less active this time of year can contribute to feelings of sadness and apathy that may be associated with Seasonal Affective Disorder (or SAD). The good news is that regular exercise can help boost your mood and guard against symptoms of seasonal affective disorder. EXERCISE AND SEASONAL AFFECTIVE DISORDER: According to the Centers for Disease Control (CDC) and Prevention, 14 percent of people in the United States experience SAD (also known as seasonal depression). But research shows that many people can manage or avoid SAD with 30 to 60 minutes of exercise and 20 minutes of exposure to sunlight each day. In addition, data show exercisers have lower rates of recurrent depression compared with study participants who do not exercise. These figures emphasize the importance of exercising throughout the winter, especially if your goal is health and well-being as well as a trimwaistline. Try the tips for maintaining your winter exercise routine this winter: • Arrange your schedule to start and end later or earlier so that you can exercise outside after

sunrise or before sundown. • Get outside to walk, jog, run, snowshoe, or cross country ski. The exposure to sunlight can help increase your vitamin D levels and elevate your mood. • Enlist the services of a personal fitness trainer. Many people find meeting with a personal fitness trainer helps them stick with their exercise routine. Personal fitness trainers also can help vary workouts to keep them interesting and effective GET PROFESSIONAL HELP FOR SAD IF YOU NEED IT : Although lack of sunlight and activity often are culprits of seasonal affective disorder, genetics and hormonal changes also may contribute to the condition. If exercise alone doesn’t improve your mood and your sadness persists for more than 2 weeks, schedule an appointment with one of our physiotherapists. We will provide you with techniques in addition to exercise to manage stress. References: Rosen LN,Targum SD,Terman M. Prevalence of seasonal affective disorder at four latitudes. Psych Res. 1990. 31;131-144. Rosenthal NE. Winter blues: everything you need to know to beat seasonal affective disorder. New York, NY: Guilford Press; 2006. Blumenthal JA, Babyak MA, Doraiswamy PM, et al.Exerciseandpharmacotherapy in the treatmentofmajordepressivedisorder. Psychosom Med. 2007;69(7):587-96. Centers for Disease Control (CDC) and Prevention.CDCFeatures. Insufficientsleep isapublichealthepidemic.www.cdc. gov/features/dssleep/.AccessedNovember1,2016.Centers fordiseaseControl and Prevention. Alcohol and Public Health. Frequently asked questions. http:// www.cdc.gov/alcohol/faqs.htm. Accessed November 1, 2016.

Newsletter Your Health & Fitness The newsletter helping you live life to the fullest

HERRIMAN 13358 South 5600 West Herriman, UT84096

EAGLE MOUNTAIN 3943 E. Pony Express Pkwy., Ste. 220 Eagle Mountain, UT84005

INSIDE: • SIMPLE TIPS FOR ACHE RELIEF • PATIENT SUCCESS SPOTLIGHT • RELIEVE PAIN IN MINUTES HELPING YOU LIVE, WORK & PLAY BETTER! • EARLY MORNING, EVENING & SAME-DAY APPOINTMENTS • PATIENTS SEEN PROMPTLY • INSURANCE ACCEPTED & FILED • VISA & MASTERCARD ACCEPTED • FLEXIBLE PAYMENT PLANS • TWO CONVENIENT LOCATIONS • CARING, HIGHLY EXPERIENCED STAFF

DAILY ACHES AND PAINS HOLDING YOU BACK? LOOK NO FURTHER FOR RELIEF

How do you feel when you wake up in the morning? Does your body feel stiff, like a brick that’s been plastered to your bed? Is it difficult to move your arms, legs, back, etc., without feeling achy, sore, or even painful? Does it feel as if your body is moving in slow motion, your discomfort holding you back? Your body was made to move. Prolonged periods of inactivity can cause muscles and joints to constrict, resulting in pain or achiness - that’s why the mornings are typically the hardest for people experiencing these symptoms. However, the way that you live your daily life can also be a factor in daily aches and pains. Your body relies on certain physical responses to movement, such as posture, coordination, strength, blood pressure, etc. Everything you do has an impact on the way your body responds. If you live an inactive or unhealthy lifestyle, aches are certainly common. Conversely, if you have sustained an injury or strain from an overly-active lifestyle, aches will also be common. Whatever the case may be, physical therapists are here to help. Their sole focus is helping you achieve your highest level of comfort. If you are experiencing daily

aches and pains that you just can’t seem to shake, give our office a call today. Why am I so achy? Overexertion is a common reason for achiness or pain. Let’s say you decide to start up a new physical routine. You’ve never been much of a runner, but you want to get into it. So, the first day you run, you push yourself to a mile. You didn’t think it sounded like too much, but your body wasn’t used to it. Your legs were overworked, and the tissues in your musclesgot irritated,causing inflammation.Therefore, you wake up the next morning with sore legs. This is what happens when any part of your body is overworked. You may not notice it during the day while you’re moving, but inflammation can thicken overnight during inactivity, causing tissues to become inelastic. This can cause stiffness or pain in the morning, typically easing as you move throughout the day. However, the cause for stiffness isn’t always as cut and dry as, “I did an exercise I wasn’t used to so now I’m sore.” Sometimes it’s difficult to pinpoint the cause of your discomfort. That’s why it’s important to consult a physical therapist if your aches and pains persist.

HERRIMAN (801) 302-7232 CALL TODAY!

EAGLE MOUNTAIN (801) 789-7333

www.beyondlimitspt.com

SIMPLE TIPS FOR ACHE RELIEF

• Sleep! - This is probably the easiest step you can take to relieve common aches. Your body chemistry is delicate, and not getting enough sleep can affect that.This prevents your muscles and tissues from functioning as they normally would, resulting in stiffness, soreness, or achiness. • Stay hydrated - Drinking water is an important part of living a healthy, pain- free life. When you are dehydrated, your tissues become drier, which slows down normal chemical processes in your body. Your body is 70% water and your muscles are 80% water. When you don’t drink enough water, your body can become achy due to dryness. In order to stay hydrated, you should drink 1/2 your body weight in ounces every day. •Maintainahealthydietoffruitsandvegetables -Fruitsandvegetableswith bright colors often have a higher concentration of antioxidants and vitamins. Bykeeping theseaconsistentpartofyourdiet,youcanbetterassistyourbody in both repairing itself from pain or injury, as well as providing a preventative. Fruits and vegetables help your body in maintaining its normal functions. • Exercise regularly - Exercise allows your body to efficiently pump blood around your body. When you exercise on a consistent basis, muscles and joints remain warm, lowering the possibility of them becoming tight. • Keep a good posture - Slouching causes stress on the shoulders and neck, which can cause pain or achiness. If you sit at a desk or computer, it is important to get up every 30 minutes for a few seconds to stretch. Moving around or simply standing up after a while is a great way to maintain a good posture, even if you don’t have a very active day. • Get a physical therapy consultation - Ifyourachesandpainsarepersistent and aren’t going away despite your best efforts, it may be time to consult a physical therapist.They will help you determine the best course of action for your specific needs.

How physical therapy will help: A consultation with a physical therapist wil allow you toaddress the issues that you’re facing. It is always better tofigur out the cause of your pain early on, rather than waiting until it gets worse The earlier you make an appointment, the easier the treatment will be. You physical therapist will give you a muscle and joint evaluation to discove problem areas and determine exactly what may be causing your aches an pains. From there, they will create a personalized treatment plan for yo that will help alleviate your aches. They are dedicated to your progress an genuinelywant toseeyou feelbetter -sowhywait?Saygoodbye toyourdail aches and pains with physical therapy today!

Healthy Recipe: Grilled Shrimp Tacos with Sriracha Slaw

INGREDIENTS • 1/4 cup extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt • Freshly ground black pepper

• 1 lb. large shrimp, peeled & deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas

DIRECTIONS In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture.Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.

HERRIMAN (801) 302-7232 EAGLE MOUNTAIN (801) 789-7333 CALL TODAY TO SCHEDULE YOUR APPOINTMENT!

DISCOVER HOW TO LIVE PAIN FREE

a Do you have problems bending? a Are you suffering from an injury? a Do you suffer with aches or pains? If you have answered “Yes” to any of the questions, we can help. Mention or Bring in This Coupon Today For a FREE 15 MINUTE PHYSICAL THERAPY CONSULTATION* At Beyond Limits Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Beyond Limits Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program Attention Pain Sufferers

Patient Success Spotlight

HAMSTRING STRETCH - WALL Lie on the floor in a doorway. Rest your leg against the wall. Scoot through the doorway until you feel a stretch up the back of your thigh. Hold for 6 seconds then repeat 10 times on both sides. Stretches Leg Relieve Pain In Minutes Try this movement if you are experiencing leg pain. “Allconsultswerevery thoroughand listened toallofmyconcerns. Progression of the exercise was at a very good rate. Very good quality and quantity of physical therapy that helped me to get back to a normal life after surgery.” - J.R. “Very good quality and quantity of physical therapy.”

www.simpleset.net

* consultations do not involve a physical therapy evaluation or treatment.

HERRIMAN (801) 302-7232

EAGLE MOUNTAIN (801) 789-7333

www.beyondlimitspt.com

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www.beyondlimitspt.com

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