Check out our October newsletter!
THE PENROSE POST
OCTOBER 2020
PENROSEPT.COM | 360-456-1444
NO GYM ACCESS? NO PROBLEM WE CAN HELP YOU PLAN A CUSTOMIZED HOME WORKOUT
Small-Group Training Sessions Now Being Held Virtually
If you follow our YouTube channel (YouTube. com/user/PenrosePT/videos), you might remember seeing a 5-minute video I posted full of home workout ideas for kids doing virtual learning. I’m a big advocate of getting up and moving every 20 minutes when you’re working on the computer. When kids do jumping jacks or pushups, that gets their blood flowing and helps them stay alert for class. I’ve been trying this technique with my boys and it works great. Since I posted that video, I’ve been thinking about its wider applications. Kids definitely need to get their wiggles out during virtual learning, but really we could all benefit from moving more. A lot of the patients I’ve been seeing at the clinic lately, especially seniors, haven’t been moving as much since the COVID-19 pandemic hit. This is partly because gyms have been closed, and partly because we’re all staying home more. However, being sedentary causes issues like stiffness, neck pain, back pain, and more, so it’s a bigger problem than it seems. If you’ve been struggling to find a movement routine that fits your new lifestyle, I have a few suggestions that could help. First, make a commitment to move throughout the day. Set an alarm to remind you to get up every 20 minutes when you’re home working, reading, or watching TV. You don’t have to go for a jog or do a full circuit workout each time. Just try something simple like chair squats (getting up and sitting down multiple times), wall pushups, or doorway stretches (bracing your arms on the side of a doorway and stepping through it to stretch your chest). Second, let us help you create a home workout plan. October is National Physical Therapy Month, and in honor of the holiday, we’re giving away FREE 20-minute fitness tests to new and current patients. If you’ve been struggling to
via Google Hangouts!
Penrose Power is designed to improve bone density and full- body strength. If you need more strength to make daily life easier or to return to hiking, kayaking, traveling, or whatever you love doing, this is for you! Penrose Posture and Flexibility is a modified version of yoga using a chair. This version focuses on poses that increase bone density while improving your posture and mobility. You will FEEL more fluid and taller after this class. Monday: Penrose Power, 9 a.m. Tuesday: Penrose Posture, 9 a.m. Wednesday: Penrose Power, 9 a.m. Thursday: Penrose Posture, 9 a.m. Friday: Penrose Power, 9 a.m. Saturday: Penrose Posture, 10 a.m.
find a new movement routine, we can pinpoint your problem spots and create a workout plan to address them. We’ll test your balance, strength, endurance, posture, flexibility, and ability to do daily activities independently. Once we figure out your weak areas, we can recommend targeted home exercises or sign you up for a weekly one-on-one training session with our certified athletic trainer. Third, check out virtual alternatives to the gym. We offer virtual strength and yoga classes, for example, which you can read about to the left. Tons of other options are available, like YouTube videos and workout tapes. All of these strategies will help you stay fit and moving, even if you’re stuck at home Hopefully, you’ve found these tips helpful. If you have any questions about them or want to get signed up for your free fitness test, give the clinic a call before the end of October. We’re looking forward to seeing you!
– Dr. Jennifer Penrose
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Published by The Newsletter Pro | www.TheNewsletterPro.com
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
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.
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.
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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.
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.
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 light bulbs 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
CLASSIC PUMPKIN SOUP
TAKE A BREAK!
Inspired by MinimalistBaker.com
INGREDIENTS
• 1 cup canned light coconut milk • 2 tbsp honey
• 1 tbsp olive oil • 2 shallots, diced • 3 cloves garlic, minced • 2 1/4 cups pumpkin purée (homemade or canned) • 2 cups vegetable broth
• 1/4 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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360-456-1444 | PenrosePT.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
1. COVER TITLE 1. NO GYM ACCESS? NO PROBLEM 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
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
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
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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