Campus Commons PT - January 2020



If money were no object, what goal or dream would you make a reality? Jan. 13 is “Make Your Dreams Come True Day,” dedicated to recognizing the aspirations we have in our lives. When people are asked about the dreams they would make a reality, traveling the world or taking a year off work to go on some grand adventure are popular answers. I’ve thought about doing those, but, without considering the cost, a dream I would love to realize is to attend the Masters Tournament in Augusta, Georgia. I got into golf when I was in my early 20s. A group of friends from my graduate classes and I started going every weekend as a way to decompress, relax, and escape for a while. We didn’t have a lot of money at that point, so we couldn’t go as often as we would have liked. Still, I always liked golfing somewhere visually appealing. Being out on a beautiful course meant just as much to me as playing the game. That’s why when I saw the Masters on TV for the first time, I was blown away. The course just looked so perfect, and since then, it’s been my dream to walk the course and see some of the greatest golfers in the world show what they’re made of. I just wish it wasn’t so

difficult to get tickets. I know tickets are scarce and sell quickly. Most of the time, they are not easy to get. I do know it’s possible for the average Joe to see the Masters, though. I had a friend about 10 or 15 years ago who got the chance of a lifetime to see it — and he took it. He has a friend working on the television production, and he was able to score a last-minute ticket. The night before the tournament, he found a red-eye flight to Augusta and didn’t sleep at all that weekend — but he was there. My buddy was able to take some pictures in Butler Cabin where they give the green jacket to the tournament winner. Just knowing someone I’m acquainted with found a way to the Masters Tournament makes that goal real in my mind. It’s not really some ethereal goal — it’s something I think I could AND VACATIONS, IT’S THE SHORTER GETAWAYS AND THE SMALLER THINGS THAT MOTIVATE ME.” “WHILE I UNDERSTAND THE APPEAL OF THOSE MONTHS-LONG TRIPS

really do someday. I can’t step away from my business for months or years to travel the world; that’s just not realistic. But getting away for a weekend to see the most famous golf tournament of all time? That seems attainable. Everyone’s dreams and goals are different. While I understand the appeal of those months-long trips and vacations, it’s the shorter getaways and the smaller things that motivate me. Those are the types of experiences that, when I finally check them off my bucket list, will bring me the most happiness.

–Mark Eddy

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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.

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.


Around New Year’s, how many times have you resolved to go to the gym more, eat healthier, or just be more physically active? How many times have you failed at achieving those goals? Health and physical fitness are undoubtedly good things to strive for, but we often create goals that are so unachievable for ourselves that by February, we’ve already given up. The key to building physical fitness habits is creating smaller, more realistic patterns to commit ourselves to. TRY THE 10-MINUTE RULE Everybody has 10 minutes of the day that they don’t know what to do with, so why not take that time to be more active? You can do anything you want, as long as you’re moving. Take a walk around the block, do some “chair squats” at the office, or even just take the stairs instead of the elevator. The point is to make a habit of being active in your everyday life so that if you want to exercise longer or ramp up the intensity of a workout, it won’t be so jarring. SIGN UP FOR A RACE Depending on where you live, there could be several different charity races or fun runs throughout the year. Whether it’s a 5K or a marathon,

running that race well will require some amount of training, and signing

up for a race gives you both a reason to get in shape and a timeframe in which to do it. You can

even research fitness apps to find training schedules that fit your style.

FIND AN ACTIVITY YOU ENJOY Getting some exercise doesn’t necessarily mean going to the gym. What do you like doing that also keeps you active? Do you like walking your dog, tossing a Frisbee, or running on the beach? Getting into shape doesn’t always mean pumping iron or running on a treadmill. If you exercise by doing things you already like, you’ll be more likely to make it a habit.

We at Campus Commons Physical Therapy hope you’re successful in sticking to your resolutions, and we wish you a happy new year! 2


Physical therapy has advanced far beyond what it once was even a few decades ago. It’s now a respected medical profession, and physical therapists can help people of all ages get back to their normal routines. However, many people still have some misconceptions about physical therapists, so here are a few facts about the medical professionals that help us get back to our daily routines and activities. THEY HOLD ADVANCED DEGREES. In order to become a fully licensed PT, you need a doctorate in physical therapy, and you need to pass a medical board exam. It wasn’t too long ago that all you needed was a bachelor’s degree. However, because the depth of knowledge and the scope of practice have expanded so much, PTs need a minimum of three more years of school on top of their bachelor’s degree to earn their doctorate. THEY CAN WORK IN MANY DIFFERENT SETTINGS. PTs can adapt their skill set to a variety of different work environments. They work in hospitals, private practices,

schools, nursing homes, and outpatient clinics, just to name a few. On top of that, PTs don’t all have the same skill set. Some of them specialize in postoperative care, others in neurologic rehabilitation, and others still in orthopedic care. With all that in mind, it’s no wonder an advanced degree is required! THEY CAN’T DO THEIR JOBS ALONE. Even with all their education and experience, PTs aren’t miracle workers. If you need physical therapy, they can tell you what you need to do, and they can guide you through the right exercises, but you have to be willing to do what they say, both in and out of the clinic. You have to trust that they know what they’re talking about and that they have your best interests in mind. They want you to heal just as much as you want you to heal. The PTs of Campus Commons Physical Therapy are some of the best in the profession. So if ever you need physical therapy, you can trust that we’ll give you the best care possible. Give our office a call today at 916-927-1333.



Inspired by


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2 lbs cabbage

4 tsp fine sea salt


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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.

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425 University Ave. #140 Sacramento, CA 95757



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The Dream I Would Make a Reality

Natural Ways to Ease Sinus Congestion

New Year’s Resolutions That Actually Work

3 Things You Might Not Know About PTs

How to Make Your Own Sauerkraut

These Health Hoaxes Will Sink Your Resolution


The new year is a great time to make your health a priority again, and there are a bunch of workouts and diet plans to choose from. Too many, some might say. It can be difficult to determine exactly which health plan will help you reach your goals, but there are some pretty obvious red flags that you’ll want to avoid. BEWARE THE DREADED ‘DETOX’ Plenty of diets, supplements, and products claim to “purify” your body by removing unspecified “toxins.” These “detoxes” conveniently forget that your kidneys and liver are already removing substances your body doesn’t need! The human body has been capable of cleansing itself for thousands of years. It doesn’t need a special smoothie or footpads to get the job done. Most detox products are nothing but snake oil, and some of them can leave you feeling worse than you did before you started using them. Unless you have been diagnosed with a disease

that would impair your liver or kidneys, you don’t need to spend extra money to keep your insides clean. A healthy diet is enough. CELLULITE ISN’T REAL In 1968, Vogue magazine introduced American women to the word “cellulite,” warning them of a terrible “diagnosed” condition women suffered from. They encouraged the use of a special rolling pin to banish the little lumps of fat on women’s thighs and buttocks. Since then, cellulite has been used as shorthand to mean “bad body fat you need to remove.” But cellulite is not an indication of poor health. Furthermore, there’s no cure for cellulite because it’s not a disease. It would be like using a special lotion that claims it can remove the wrinkled skin on your knuckles! Most people, especially women, have cellulite. It’s perfectly natural!

a clear indication these treatments aren’t based on real medical science.

CURE-ALLS CURE NOTHING A “cure-all” is any product, treatment, or diet that claims to cure a bunch of unrelated medical problems. Cure-alls have been a problem for centuries, claiming to help with weight loss, migraines, heart disease, anxiety, depression, and even baldness! This isn’t how medicine or the human body works. One change cannot magically fix many different, sometimes unrelated, problems. A good way to determine if something is a cure-all is to check if it claims to help treat, prevent, or cure cancer. That’s a big red flag you want to avoid.

If you want to get in shape this year, avoid diets or products that claim to melt cellulite. This is


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