Take a look at our newsletter this month.
OCTOBER 2020
39 PORTER ROAD, SUITE 1, TOWER CITY, PA 17980
WWW.SNYDERPHYSICALTHERAPY.COM
717-523-2502
JOIN OUR EPIC WILDERNESS ADVENTURE Behind the Scenes of My Family’s Trip to Colorado This summer, I finally checked a big item off my bucket list: hiking to the peak of a Colorado mountain. Ever since I first
visited Colorado years ago, I’ve been in love with the vast, open wilderness the state has to offer. With that in mind, when it came time for me and my brother Jordan to plan a retirement trip for my dad, I knew that the Rockies would be a great destination. Like me, my father Ken likes to hike and run here in Pennsylvania. He worked in a steel mill for many years, then finished out his career making electrical components for TE Connectivity. When he retired in 2018, Jordan and I started planning an epic father and sons hiking trip for the three of us to celebrate. However, we ended up postponing it while I got Snyder Physical Therapy established. This year, though, we finally made it happen! We flew out to Denver, rented a car, and drove to Breckenridge, Colorado, a resort town in the Rockies. We ended up staying for a whole week and, during that time, hiked a bunch of awesome trails, including Monte Cristo Gulch and McCullough Gulch. We also hiked the sand dunes at Great Sand Dunes National Park & Preserve and, to knock out my bucket list item, summited Quandary Peak, a 14,265-foot climb. I like to consider myself a hiker, but the trails out West are a different world. Out there the mountains are higher and the
Brandon and family
air is thinner, so the farther up you climb, the harder it is to catch your breath. Every time I summit a peak in Pennsylvania, it feels like a big accomplishment, but reaching the top of Quandary Peak on that trip was even more satisfying because it was such a challenge. The view from the top was amazing, too, and felt almost like a reward for my hard work. Throughout the trip, I was impressed by how well my dad kept up with me and Jordan. He’s almost 64, but he has always put in the effort to stay fit and healthy, so he didn’t have a problem hiking Monte Cristo Gulch, even though the elevation got up to 12,031 feet. Here in Pennsylvania, he lives at just 800 feet above sea level, so it was a pretty incredible feat for a guy his age. We all had a fantastic week, and I can’t wait to go back to the Rockies some day. My dad’s experience out there on the trail is something I think we should all be aiming to have in our 60s. He’s a living, breathing example of why it’s so important to stay active, pay attention to your body, and take care of yourself throughout your life. If you keep moving and seek the treatment you need — either to recover from an accident or injury or prevent one — you’ll set yourself up for a lot of fun in your golden years. I’d love to see all of my patients follow in my dad’s footsteps, and I know I’ll definitely be trying to as I get older! Thanks to my PT background, I have the knowledge to make it happen. If you ever want advice on how to keep your body moving as you
age, just let me know. My team and I are here to help!
–Brandon Snyder
Taken from Monte Cristo Gulch Trail
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WHEN YOU EXPERIENCE A MUSCULOSKELETAL INJURY WHY PHYSICAL THERAPY SHOULD BE YOUR FIRST RESORT
For most people, October is all about pumpkin spice, apple cider, candy, and Halloween costumes. However, October is also a noteworthy month for physical therapists because it’s National Physical Therapy Month, a time of year that celebrates and raises awareness about the benefits of physical therapy. In a world where everyone is quick to take a pill or schedule a surgery to mask their symptoms, National Physical Therapy Month is a great time to highlight why PT is one of the best methods of injury recovery. Almost any way you slice it, physical therapy is an incredibly cost-effective way to recover from a musculoskeletal injury. One study, commissioned by the Alliance for Physical Therapy Quality and Innovation (APTQI), found that patients who utilized physical therapy as their first means of lower back pain recovery saved nearly $1,000 when compared to the group who used injections as their first means of recovery. Those savings jumped to over $12,000 when compared to the average cost of turning to surgery as a first resort. That’s not just the case for patients with lower back pain, however. According to another study done by ATI Physical Therapy, My Health First Network, Blue Cross Blue Shield (BCBS), and Greenville Health System (GHS), 70% of patients that opted to use physical therapy as a means for spine,
shoulder, and knee pain didn’t need any additional imaging, prescription medication, or visits to their physician. The sooner you start physical therapy, the sooner you recover and the less you have to spend on health care costs. While there are still some cases where surgery and prescription medications are necessary for healing musculoskeletal injuries, more often than not, going to physical therapy first can help you heal faster and save money in the long run. So, if you’re dealing with chronic pain and don’t know how to stop it, connect with us today!
DOES VITAMIN D HELP OUR BONES AND OUR MUSCLES?
A PREVIOUSLY UNKNOWN BENEFIT OF VITAMIN D
As the weather cools and the days get shorter, we can’t rely as much on the sun for our daily dose of vitamin D. The primary function of vitamin D is regulating the amount of calcium and phosphate in the body. These nutrients are necessary for strengthening our bones and teeth, which becomes increasingly important as we age and our bones naturally become more brittle. While these benefits of vitamin D are well documented, did you know that getting your daily dose of vitamin D can also contribute to healthier muscles? A few years ago, researchers published a study that seemed to show that vitamin D could potentially help people gain muscle mass. While the research team said their results weren’t conclusive, their findings were certainly interesting.
Vitamin D enters the body in an inactive form. It doesn’t become active until it comes in contact with the right enzymes in either the liver or the kidneys. To learn more about what factors affect this vitamin’s rate of absorption and activation in the body, researchers observed the levels of inactive vitamin D in 116 women ages 20–74. What they found was that women with higher muscle mass had lower levels of inactive vitamin D, while women with lower muscle mass had higher levels of inactive vitamin D. The conclusion researchers drew was that active vitamin D might help optimize muscle strength. While that conclusion is not ironclad, vitamin D’s other well-known benefits still make it worth getting your daily dose. It can aid weight loss, enhance mood, support cardiovascular health, boost the immune system, and strengthen bones, among many other benefits. So, its potential muscle-boosting properties are just another reason to get more vitamin D. To get more of this important vitamin in your diet, try adding salmon, mushrooms, and even canned tuna to your menu. Also, as winter approaches, it might be time to start taking a vitamin D supplement. Whether you’re 20 or 74 years old, it’s never too late to find ways to strengthen your muscles.
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HOW TO STOP PROCRASTINATING AT BEDTIME
AND GET A GOOD NIGHT’S SLEEP
Though there are very real medical conditions, such as insomnia and sleep apnea, that deprive people of sleep, the reason most of us probably don’t get enough sleep is simply because we put off our bedtime. Instead of getting into bed, we opt to check off another item on our to-do list or watch another episode of our favorite show. This is sometimes called “bedtime procrastination.” We all know a good night’s sleep is an important part of a healthy lifestyle, so how can we stop putting it off? A good place to start is by keeping track of your day. The human mind isn’t meant to internalize checklists and task reminders, so use your phone or journal as a scheduling assistant. However you decide to keep track, make sure to give yourself a set amount of time to accomplish your tasks, like letting yourself watch TV for just one hour or blocking out three hours to help your kids with their homework. It might even help to set alarms on your watch or on your phone to let you know when your time is up on any of your activities.
Another big part is creating an environment that is conducive to a good night’s sleep, and that starts with turning your electronic devices off well before you get under the covers. Smartphone screens, computer screens, and even some energy-efficient lightbulbs emit blue light, which reduces the production of melatonin, the hormone that tells your body it’s time to go to bed. Instead of looking at your phone, try reading a book before going to sleep. If your screens prove to be too big of a draw for you when bedtime
comes, it might be a good idea to move your devices to another room so they’re out of sight and out of mind. Finally, don’t get discouraged if you don’t start getting better sleep right away. Setting up good bedtime routines takes time. But if you stick with it — and maybe have someone else in your house hold you accountable to your commitments — you’ll start to get better sleep and have more energy to take on the day in no time.
CLASSIC PUMPKIN SOUP
TAKE A BREAK!
Inspired by MinimalistBaker.com
INGREDIENTS
• 1 tbsp olive oil • 2 shallots, diced • 3 cloves garlic, minced • 2 1/4 cups pumpkin purée (homemade or canned) • 2 cups vegetable broth
• 1 cup canned light coconut milk • 2 tbsp honey
• 1/4 tsp sea salt • 1/4 tsp pepper • 1/4 tsp cinnamon • 1/4 tsp nutmeg
DIRECTIONS
1. In a large saucepan over medium heat, sauté olive oil, shallots, and garlic for 2–3 minutes. 2. Add the remaining ingredients and bring to a simmer. 3. Transfer the soup to a blender and purée. Pour the blended soup back into the pan. 4. Cook over medium-low heat for 5–10 minutes. Taste and add additional seasoning as desired, then serve!
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Published by The Newsletter Pro | www.TheNewsletterPro.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
39 PORTER ROAD, SUITE 1 TOWER CITY, PA 17980
WWW.SNYDERPHYSICALTHERAPY.COM
717-523-2502
1. COVER TITLE 1. BRANDON’S PIC WILDERNESS ADVENTURE 2. WHY PHYSICAL THERAPY SHOULD BE YOUR FIRST RESORT A PREVIOUSLY UNKNOWN BENEFIT OF VITAMIN D 3. HOW TO GET A GOOD NIGHT’S SLEEP CLASSIC PUMPKIN SOUP 4. IS CELERY JUICE ALL IT CLAIMS TO BE? INSIDE THIS ISSUE
THE CATCH-ALL CURE OR JUST JUICE? CELERY JUICE, THE NEWEST FAD
Every couple years, a new “healthy” food or drink makes its rounds through celebrity social media accounts. Some of them are okay and actually have health benefits, but others are outright dangerous. Over the past few years, it appears that celery juice is one of the latest health fads purported to help with weight loss, skin health, digestive issues, and more. Some claims even border on the miraculous. So, how many of them are true? Celery juice is what the name suggests: celery stalks that are juiced into a drinkable liquid. Proponents of the trend suggest drinking 16 ounces every day to break down fat in the liver. Celery is very nutritious and contains flavonoids, which aid against inflammation, and nitrates, which promote heart health. Celery is also relatively low in calories (85 calories
per 16 ounces of juice), which means that if you drink it in place of another beverage, like soda or a sugary coffee drink, it could aid in weight loss. Some downsides to celery juice, however, are the loss of fiber and the high amounts of sodium. Celery stalks are rich in fiber, and juicing them removes this nutrient. A 16-ounce portion of celery juice also contains around 400mg of sodium, which is roughly 17% of the recommended daily amount. If you already consume sodium excessively, like many Americans, drinking celery juice might not be good for you. In summation, drinking celery juice certainly isn’t dangerous and could even have some positive effects on your health, but it’s far from a miracle cure. It should also be noted
that none of the claims made by the self-proclaimed celery juice creator, Anthony William, have any basis in science. William, who describes himself as a “medical medium,” holds no degree related to health care. The bottom line with celery juice, much like any purported single-food solution to all that ails a person, is that even if it’s healthy for you, the only ways to a truly healthier lifestyle are through a better overall diet and plenty of exercise. No one should expect celery juice to substitute for that.
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A 1-DAY SPECIAL OFFER FOR ALL PRESENT AND PAST PATIENTS OF SNYDER PHYSICAL THERAPY Dear Valued Patient, October is National Physical Therapy Month! To celebrate this special occasion, we are offering a Free Screen Day!
The free screen is intended for the following:
All past patients
All present patients who have another problem currently not being treated
All loved ones, family, friends, neighbors, and coworkers of our past and present patients
To put you at ease, our COVID-19 precautions are still in place. For the protection of our patients and staff, we continue to: wear masks, wear gloves when working with patients, require
patients to wear masks, constantly disinfect all treatment surfaces (such as tables and exercise equipment), space out treatment tables, and limit the number of patients in the clinic at one time.
If you are a past or present patient, then call 717-523-2502 to schedule your free screen. If you are referring a friend or family member, have them call 717-523-2502 to schedule their free exam — make sure they mention your name when calling.
Free Screen Day will be on Tuesday, Oct. 6, 2020, from 8 a.m. to 6 p.m.
SnyderPhysicalTherapy.com
717-523-2502
Call 717-523-2502 to schedule your free exam for Tuesday, Oct. 6, 2020, from 8 a.m. to 6 p.m. The free screen consists of a 30-minute, one-on-one appointment with the physical therapist of your choice. The PT will talk with you about the history of your problem. They will take measurements to test your mobility and strength. After a thorough screen, your PT will explain to you:
1. The cause of your pain or problem
2. A plan for successful treatment
The appointments are free but limited, as each PT only has 10 spots. Call 717-523-2502 now to schedule your free screen.
The FREE exam is ideal for people suffering from: • Lower back pain
• Headaches • Shoulder pain
• Elbow/wrist/hand pain • Problems walking
• Arthritis • Sciatica • Neck pain
• Knee pain • Ankle pain
For anyone struggling with day-to-day activities and/or suffering from pain, this is an excellent opportunity to see one of our world-class therapists and find out the cause.
We look forward to seeing you.
Sincerely,
Brandon Snyder, Physical Therapist
SnyderPhysicalTherapy.com
717-523-2502
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