77 Brant Avenue, Suite 101, Clark, NJ 07066 • CornerstonePTNJ.com • 732.499.4540
Cornerstone PT Patients
FITTING IN FITNESS
VIP Referral Patient of the Month!
WAYS TO MAKE HEALTHY RESOLUTIONS STICK
Well, the hectic hustle and bustle of the holidays are finally over, which means most of us have to deal with the aftermath of all that feasting and merrymaking. It’s no wonder getting back in shape is such a common New Year’s resolution for people every January. Sadly, many struggle to stick with these goals, which is why I thought I’d offer some advice. Both as a physical therapist and someone who’s been in athletics most of his life, I’ve learned a few things about getting (and staying) in motion. The first thing I’ll get out of the way is there’s no such thing as a silver bullet. You can adopt techniques and mindsets to make fitness fit into your life more easily , but it will always take effort — especially at the beginning. Starting any new routine is an uphill battle, which is why you have to account for that. If you haven’t been to the gym in months, let alone years, you shouldn’t expect to pick up exactly where you left off. I believe many resolutions are abandoned because people set overly ambitious goals for themselves, only to burn out. Start with short jogs and small weights. Slowly cut your diet back to lean meats; don’t go cold turkey all at once. Better to ease yourself into these new habits than try and upend your routines overnight. Of course, you need to stay on top of ramping up the intensity once you get started. Our bodies are amazingly adaptable, which is why weight loss can stall even when you stick to a routine. If you suddenly stop seeing progress, don’t throw in the towel — switch up your exercises or add more reps. This will shock your body out of holding on to excess calories.
And make no mistake, you should have an exercise and diet resolution. To really see results in your health, you need to be successful at both. If you eat junk food after going to the gym, you erase much of your progress, and if you’re sticking to kale without doing anything to tone your muscles, you’ll still look and feel out of shape. The way you fuel your body and the way you use that fuel are two sides of the same coin. Getting both right is key to improving your fitness. Now, if you’re living with pain, you have an even greater hurdle to overcome. Starting an exercise routine can be hard enough without any barriers, but an injury or chronic pain can make it feel impossible. But know that no matter what you’re going through, you can stay in shape without having to go through unnecessary pain. My team and I can show you exercises to fit your situation and keep you safe while you stick to your fitness goals! Just stop by and let us know what you’re struggling with. For me, my resolution is the same every year: keeping up with my kids. It’s been tough to find the right balance between work, family, and fitness, but I’ve stuck to it so far. This year my daughter is looking to commit to going to the gym, so I really have my work cut out for me this time around. But staying healthy so I can be there for them matters deeply to me. By keeping the inspiration for my goal close at heart, getting up for those morning jogs is that much easier.
The best compliment we can receive is to have one of our patients refer a friend or family member to our practice. If you refer someone and we are able to take them as a patient, both you and the person who was referred will be entered to Win a $25 gift card! It’s just our way of saying
Have a healthy new year,
“Before I came to Cornerstone Physical Therapy, I could not exercise or play basketball without getting dizzy and nauseous due to having a concussion. If it weren’t for the wonderful, caring people who work here, I wouldn’t have been able to return to basketball. Thank you for getting me back to normal!” –Andrew R.
Natural Remedies for Stuffy Noses
Don’t Let Congestion Get the Best of You
Nasal congestion can have many different causes, including allergies, colds, or the flu, but the symptoms are often very similar: sinus pressure, headaches, and a stuffed-up nose. This is the result of membranes in your nasal passage becoming irritated and your body responding by producing mucus to try and flush out the irritants. Unfortunately, that response also causes nasal congestion. This is intensified by winter weather when dry air and heaters can further dry out your already irritated nasal passage. So, what is the best way to ease nasal congestion and sinus pressure? Try these at-home remedies that focus on moistening your nasal passage. FLUSH YOUR NASAL PASSAGE Use a saline nasal spray or a nasal irrigator, like a neti pot, to flush and moisturize your nasal passage. These devices flush out allergens and keep your nasal passage moist, easing congestion and preventing further buildup. When using a neti pot or other nasal irrigator, always use sterile, distilled water or water that has been boiled and cooled. MAINTAIN MOISTURE Humidifiers add moisture into the air, creating a more humid environment, and can be especially helpful if you have a forced-air heating system. Try using a humidifier or vaporizer when you sleep. You may also find a warm compress helps ease congestion: Soak a washcloth in warm water mixed with a couple of drops of eucalyptus essential oil (consult the oil distributor for the exact ratio), then place the washcloth over your nose and cheeks for several minutes. Drinking plenty of water and sleeping upright at night can also help ease further congestion. While over-the-counter decongestants can temporarily help ease congestion, they are not intended for long-term use and may further dry out the nasal passage. Adding and maintaining moisture is the best way to prevent or ease sinus congestion. If the problem persists, talk to your doctor.
“As an anesthesiologist, I spent a good part of my career on my feet and recreationally ran 5Ks. I ended up having a right total knee replacement and underwent rehab for the first time in my life at Cornerstone Physical Therapy. Dave and his staff would evaluate my progress each day and modify my exercise routine accordingly. I came to Cornerstone leaning on my cane and left here driving myself.”
–Dr. Frank L.
SILENCE YOUR SCIATICA SYMPTOMS Through Targeted Physical Therapy
If you’re living with sciatica, you’re well aware of its possible symptoms: near-constant pain in your lower back, rear, legs, or hips; burning and tingling sensations in your legs; weakness or numbness in your feet or legs. These can all range from mild to severe, and radiating to sharp. No matter the severity, it can be debilitating. So, what’s the good news here? Because sciatica is a condition associated with damage or irritation to the sciatic nerve in your spine, physical therapy can be a great treatment to resolve many of its symptoms. Sciatica has varying causes but is most often seen in conjunction with other medical conditions like lumbar spinal stenosis or degenerative disc disease. Pregnancy and simple muscle spasms can also cause it. Physical therapy is one of the most effective conservative pain management treatments available for sciatica because it helps train the muscles around or affected by your sciatic nerve to relax. Light aerobic exercises, a series of stretches, exercises to increase strength, and nerve stimulation can directly target the pain. Using these methods can strengthen your spinal column and adjacent muscle groups, reduce inflammation, increase oxygen in your blood, improve circulation, and ultimately, help you manage your pain and begin the healing process. While not all types of sciatica may be successfully treated with physical therapy, it’s still a great option to consider as a starting point. Give us a call at 732-499-4540 so one of our trained specialists can assess your needs and target your specific areas of sciatic pain. We’re here to help you find relief.
HOW TO MAKE YOUR OWN SAUERKRAUT
Cabbage is in season right now, which means it’s the perfect time to try your hand at making sauerkraut.
The fermented cabbage requires only two ingredients, keeps for months, and is packed with beneficial probiotics.
2 lbs cabbage
4 tsp fine sea salt
Lid with airlock
• Something to weigh down cabbage, ideally made of a nonreactive material like glass
1. Remove outer leaves from cabbage. Slice very thinly. 2. In a large bowl, combine cabbage and salt. Let stand for 20 minutes. 3. Squeeze cabbage to release juices. Let the cabbage continue to soak and release juices for another 20 minutes. 4. Transfer to a jar and press down cabbage until completely submerged in its juices. Weigh down cabbage. 5. Seal jar with airlock. Let cabbage sit at room temperature and away from sunlight for one month. Once fermented, transfer to the fridge. Sauerkraut will keep for six months to one year. 3 732.499.4540
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INSIDE This Issue
Guide to a Healthier New Year
Natural Ways to Ease Sinus Congestion
How Physical Therapy Helps Sciatica
How to Make Your Own Sauerkraut
Real Winter Wonderlands
Escape to a Winter Wonderland
CHILL OUT IN THESE FROSTY DESTINATIONS
Snow is magical and gorgeous — unless you have to commute in it. If you want to enjoy all the wonder that winter has to offer without the hassle, why not turn it into a vacation? Here are a few breathtaking, snow-covered destinations that any winter lover can enjoy. BULGUKSA TEMPLE, SOUTH KOREA Above the city of Gyeongju, this ancient Buddhist temple has stood on the slopes of Tohamsan Mountain since the eighth century. Bulguksa, or “Temple of the Buddha Land,” is South Korea’s No. 1 UNESCO World Heritage Site, making it a popular attraction for domestic and international tourism. The crowds and school tours die down during the winter, however, which also happens to be when Bulguksa is at its most pristine. The iced-over lotus ponds and snow-dusted pagodas add to the sense of tranquility this site naturally exudes. THE DOLOMITES, SOUTH TYROL, ITALY If you want the feel of a ski trip to the Alps without the packed slopes and ritzy resorts, the Dolomites are just for you. Located in northeastern Italy, this stunning
mountain range is home to some of the best skiing in Europe, as well as many historical sites. The secluded villages that dot the mountain valleys are an attraction in their own right, especially for the rustic cuisine you’ll find there. Don’t expect pasta though. This region is a melting pot of flavors from Austria, northern Italy, and the local Ladin people. Ricotta and sauerkraut pancakes, anyone? THE ANTARCTIC This is the one entry on this list that is best enjoyed during the summer months, which is December–February in the Southern Hemisphere, because that’s when the freezing temperatures of the southernmost continent are at their most hospitable. The Antarctic has become an increasingly popular tourist destination, with cruises taking adventure seekers through the vast, untouched beauty of this far-flung destination. Some tourists even enjoy kayaking or cross-country skiing through this icy paradise.
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