physical therapy and rehabilitation April 2019
3600 Miller Road, Flint, MI 48503 • 810-620-8042 • horizonptflint.com
HOW TO DEAL WI TH STRESS AND IMPROVE YOUR HEALTH Why So Stressed?
you are able to determine that you have a bad habit of overspending, then you can get help dealing with that problem. In turn, your money stress may start to disappear.
April is National Stress Awareness Month, which I’m sure most people don’t need to be made aware of. A survey from the American Psychological Association found 75 percent of
Americans reported being stressed in the month prior to the survey. Common sources of stress include money, work, and an uncertain future. Even I have been stressed out by all of these at some point in time. A little stress isn’t always a bad thing. Feeling the pressure of a deadline or a responsibility can
“When you look at stressful problems from a different angle, you might be able to solve them.”
Poor health can be a source of stress that goes
help you work faster. Stress is also part of your fight-or-flight system and can help you get out of a bad situation. However, when stress becomes overwhelming or chronic, it becomes dangerous. Chronic stress is literally bad for your health. It can weaken your immune system and cause fatigue, depression, high blood pressure, and even heart disease. When I’m feeling stressed, sometimes the best course of action is to take my mind off the problem for a little while. I’ll go to the gym or focus on Flint’s Finest basketball tournaments. Later, I can revisit whatever was stressing me out with a clear head. I’ve also found that it can be helpful to get advice on whatever is stressing me out. Podcasts and YouTube videos are a great way to get some clarity from experts in the field. If I’m stressed about my business, I’ll listen to a podcast from business entrepreneur Gary Vaynerchuk. If I’mworried about money, I’ll look up a YouTube video from Dave Ramsey, a leader in finance and financial planning. If I’m feeling overwhelmed by everything, I’ll turn to a motivational speaker like Brian Tracy. It helps to get an outside perspective on your situation. When you look at stressful problems from a different angle, you might be able to solve them. It’s also important to really examine what’s stressing you out and what you can do to address your stress. For example, if you’re having money problems, ask if the stress comes from bills, excessive spending, or poor budgeting. Being stressed about “money” is vague and not a problem you can solve. But if
unnoticed. Many of my patients struggle with physical pain that leads to stress in other areas of their life. If a person has severe back pain, it might keep them from being intimate with their partner.
As a result, their partner may feel unloved because their needs aren’t being met. The relationship becomes strained, adding to the stress that already exists because of the back pain. When patients are able to address their pain in physical therapy, it solves a lot of problems. They can walk around their house again, get through the work day without relying on pain pills, or be intimate with their partner on date night without aggravating an old injury. The things that stress us out in life probably aren’t going anywhere, but we don’t have to become overwhelmed every time they come up. If we take the time to sit down, identify the real source of our stress, and look for help, we won’t need a month to remind us to take care of our stress anymore.
-Dr. Jerome Adams
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Worlds Within Pages
Books to Engage the Whole Family
For the Middle Schooler: ‘The Night Diary’ 12-year-old Nisha navigates her world after the partition of India creates the new country of Pakistan and her family is forced to leave their home. Her mother may be gone, but Nisha finds solace in writing nightly letters to her in her diary as she discovers what the future holds. Based on author Veera Hiranandani’s memories of her own family, this moving tale lets readers experience life through someone else’s eyes. For Teens: ‘Brazen: Rebel Ladies Who Rocked the World’ While some might not think of comics as proper reading, Penelope Bagieu’s graphic novel forces reconsideration. Her clever, colorful artwork and engaging narrative take the reader through the biographies of 30 women, from Bette Davis and Mae Jemison to lesser-known but equally intriguing ladies like Giorgina Reid. All in all, this book provides a great way to get kids excited about history in an entertaining form.
Learning to read opens up a world of possibilities. When your child walks through the back of the wardrobe into Narnia with Lucy Pevensie or rides with Harry Potter on the train to Hogwarts, they connect to something beyond their own experiences. In the U.S., April 23 is World Book Day, and the date commemorates the deaths of legendary authors Cervantes, Shakespeare, and Garcilaso de la Vega, as well as the birth of author Vladimir Nabokov. World Book Day is the perfect time to sit down with your family and let yourself be transported to new worlds. So, here are three great stories to help you take young readers on brand-new adventures. “Song of the Wild” makes a great read-aloud book for beginner readers because they can get lost in the beautiful artwork while you read the text. Written in prose and rhyming poems, this book showcases sprawling landscapes — savannahs, jungles, and oceans — and features the wildlife living there. It’s worth a read simply to appreciate the colorful depictions of each animal. This book was written by Nicola Davies and illustrated by Petr Horácek. For the Elementary Reader: ‘Song of the Wild: A First Book of Animals’
A Pain-Free Tomorrow OUR PAT I ENTS SAY I T BEST
“Dr. Adams offered excellent service, professional
“After many months of severe pain in my lower back and a shooting pain in my leg and thigh, my doctor finally set me up for physical therapy. I met with Dr. Adams and explained to him how I couldn’t stand for any length of time without having severe pain. I couldn’t even walk a short distance without pain shooting down my leg and thigh. He was very caring and thorough. He set me up with a program that worked perfectly well for me. Now I’m able to stand several hours with minimal to no pain! I’mwalking a couple of miles every other day with joy, not pain! Thank you Horizon Physical Therapy, Dr. Adams, and staff, very much!”
support, convenient appointment times, nice facility, and kind staff. His knowledge of client needs was impressive. I recommend everyone come here for physical therapy.”
–Cyntia P.
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-Tammie M.
horizonptflint.com
GET IN TOUCHWITH YOUR BODY, MIND, AND SPIRIT
The Benefits of Yoga
One Harvard Medical School study found that people who practice yoga “were more aware of their bodies” than those who didn’t. When you’re “aware,” you feel better. Other benefits include improved flexibility and balance. These become more important as we age or when we deal with an injury. Many yoga poses, stretches, and exercises help keep joints strong and can help with aches, pains, and inflammation. The benefits of yoga are not just physical; the practice can also help relax the mind. There are many kinds of breathing exercises that help reduce anxiety and stress. A calmer state of mind reduces blood pressure and helps you get a more restful night’s sleep. You wake up feeling great and ready to take on the day. With all of these potential benefits, now is the time to get out there and start exploring how yoga can help you! If you have questions about getting started with yoga, be sure to talk with your physical therapist, who can help determine a yoga routine that’s right for you.
No matter your age or athletic ability, you can benefit from yoga. Yoga is a form of meditation and methodical exercise. It has been refined over the centuries and benefits the body, mind, and spirit.
There are many variations of this ancient practice, including forms that emphasize the physical well-being, as well as other types that focus more on meditation, relaxation, and even pain management. Yoga is also beneficial for those who are recovering from surgery or injury. It is especially well suited for those who have had joint replacements and need a form of exercise to improve their range of motion. In these types of situations, yoga can help speed up recovery time and help people restore lost movement. Yoga is all about getting in touch with your body. Some yoga exercises focus on breathing and can attune your senses to your body and mind.
Opening Day Hamburgers Ingredients
Have a Laugh
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1 pound ground chuck, 80 percent lean
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4 1/4-inch thick yellow onion slices
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4 soft, white hamburger buns, split
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1 teaspoon vegetable oil
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4 1/4-inch thick tomato slices
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Salt and pepper, to taste
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12–16 pickle rounds
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Condiments of your choice
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4 small leaves iceberg lettuce
Directions
until desired doneness, about 1 more minute per side for medium-rare, 2 more per side for medium-well.
1. Lightly grease a small nonstick skillet with oil. Heat over medium-high. 2. While heating, gently shape meat into four patties 3 1/2 inches in diameter. Be careful to handle the meat as little as possible to prevent tough burgers. Season liberally with salt and pepper. 3. Sear patties on each side, about 1 minute per side. Reduce heat to medium-low and continue cooking
4. Let meat rest for a minimum of 3 minutes.
5. To assemble, place patty on bottom bun and top with tomato, pickles, lettuce,
and onion (in that order). Spread condiments on top half of bun and place on top of onion. Serve.
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3600 Miller Road Flint, MI 48503
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THIS ISSUE Inside
Have You Heard About National Stress Awareness Month?
Books to Engage the Whole Family
Our Patients Say It Best
How Yoga Can Make a Big Difference
Opening Day Hamburgers
Don’t Believe These Common Hair Myths
HAVE YOU ‘HAIRED’ THESE COMMON HAIR MYTHS?
constant rate even if you cut it often. Many people still believe this myth because regularly trimming your hair leads to less breakage and flyaways, which creates the effect of healthier, thicker hair. 3. Rinsing your hair with cold water makes it shinier. This myth is a little newer, and it likely came about because of another common skin care myth: Cold water “closes” your pores. Hair shafts don’t have any live cells, so they are not affected by cold or warmwater. Cold water can technically cause the hair strands to lie flat, but anything you do to your hair afterward — blow-drying, towel-drying, or brushing — will negate this effect. Warmwater is superior in terms of preserving hair health, as it removes built-up residue and restores your hair’s natural luster.
Long, beautiful hair has been a status symbol in many cultures for the past fewmillennia, so it’s no surprise that hair care tips have circled the globe over the years. Among these tips are a fair number of myths; many of them have been debunked, but several are still widely believed today. 1. You shouldn’t dye your hair while pregnant. This myth has been circulating since modern hair dye became popular, but many researchers agree that the amount of chemicals your scalp absorbs when you dye your hair poses little risk to a developing baby. What’s more, many companies now have ammonia-free hair dyes, and some even offer organic, plant-based formulations that work just as well as their nonorganic counterparts. 2. Trimming your hair every six weeks makes it grow faster. You’ve probably heard this age-old adage from various women throughout your life, but the truth is, your hair grows at a
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