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CAMPUS COMMONS
LISTEN WITH INTENT: DISCOVER THE BENEFITS OF ACTIVE LISTENING EARS WIDE OPEN, MOUTH CLOSED SHUT
With constant chatter deafening our world, listening carefully has become increasingly difficult. When we neglect to listen, we are forced to read between the lines to fill the gaps, and genuine human connection falls to the wayside. Intentional listening allows us to understand others more clearly and involves more than just hearing words, but it requires empathy, patience, and an open mind. For the past 23 years, my wife has always been my constant source of motivation, pushing me to strive for growth and excellence in all aspects of my life, personally and professionally. Throughout the years, she has inspired me to become a better person, and just recently, she pointed out areas where I could enhance my listening skills. There is no better time to practice these skills than the month of March. Listening Awareness Month is celebrated during this period, and I have entirely accepted it as an opportunity to further my development. As I implement these lessons into my daily life, I thank my wife for teaching me that intentional listening is a two-way street; after all, everyone deserves to be heard. The history of Listening Awareness Month has roots leading back to the late 1990s when the International Listening Association introduced it to underscore the significance of listening in our daily lives. Building on its establishment in the late 1970s, the International Listening Association has been dedicated to promoting the study, enhancement, and instruction of proficient listening techniques across various environments. Throughout the years, I have learned that anyone can talk, but not everyone can listen. We often remember how someone makes us feel as we open up to them. When you bare your soul to someone, and they watch and listen carefully, you know you are conversing with an effective communicator — openness to new ideas and feedback results in mutual
respect. Effective communicators are often skilled listeners who can grasp various perspectives; however, this takes a lot of practice.
Here are a few tips to help you get started. First, listening before responding is vital in any conversation between two people. Secondly, seeking to empathize with the speaker’s perspective allows you to connect with others on a deeper level. Finally, avoid the urge to offer solutions immediately. Instead, fully comprehend the speaker’s words and feelings before responding. By implementing these strategies and cultivating a genuine curiosity for others’ experiences, you can become a more attentive and empathetic listener. Many people are unaware of the differences between listening to understand and listening to respond. Listening to understand involves focusing on the speaker’s message to comprehend their perspective, feelings, and underlying truths. The goal is to develop a more profound knowledge of the speaker’s viewpoint and to validate them. On the other hand, listening to respond revolves around formulating a reply while the speaker is still speaking. It is imperative to avoid this as it may lead to premature judgments or miscommunications. Campus Commons Physical Therapy aims to listen attentively to our patients, ensuring they always leave our office feeling heard and understood. By lending a friendly ear to my patients, I can sympathize with any pain or discomfort they may be experiencing; putting them on the road to recovery is my ultimate goal.
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FASTING FOR VITALITY
Take Charge of Your Health
TYPES OF FASTING Before engaging in any fasting routine, check with your
Fasting is a popular diet trend at the moment. You can find videos all over the internet about the benefits people have had while engaging in fasting. Fortunately, unlike many fad diets, the fasting trend is positive, as research has shown it offers many health benefits. Here’s a look at a few of those. WHY SHOULD YOU FAST? When the body stops getting calories, you start burning fat reserves in your body. This fat is sent to the liver and converted into acids called ketones. Ketones are used as fuel to run your body and brain like a backup generator when it doesn’t have food. This process is called ketosis and happens when you fast. Besides burning fat, fasting offers other benefits. • It promotes blood sugar control by lowering insulin sensitivity — so fasting decreases the chances of getting Type 2 diabetes. • Fasting reduces acute inflammation and improves chronic inflammation, which has serious consequences for heart disease, cancer, and other serious conditions. • It improves heart health by lowering cholesterol and blood pressure, decreasing the odds of developing heart disease. • Regular fasting may boost brain function and prevent neurodegenerative disorders. • Fasting helps with weight loss by increasing growth hormone secretion.
health practitioner to make sure you are making a choice that aligns with your continued health and wellness. There are many types of fasting, including:
• Juice Fasts — You only drink fruit or vegetable juices for the duration of the fast. • Water Fasts — You can only drink water for a regulated period of time. • Intermittent Fasting — This technique restricts food intake, wholly or partially, throughout the day or for part of the week. You can eat as you usually would during the off-hours or days. Fasting, a healthy diet, and exercise offer many health benefits and help keep your body and mind spry as you age. Talk to your doctor to see if fasting could be a reasonable part of your life plan.
The Price of Glory STRUGGLES WITH INJURIES
HOW CAN PHYSICAL THERAPY HELP YOU RECOVER? Physical therapy plays a crucial role in rehabilitating sports injuries by enhancing stability and fostering body awareness tailored to the needs of different athletes. Through personalized treatment plans, physical therapists address the symptoms and root causes of injuries, aiming for long-term recovery and prevention of future setbacks. You should avoid playing sports until your injury is fully healed. Sports injuries represent a significant challenge for athletes at all levels, often disrupting their physical well-being and performance. However, through advancements in sports medicine and rehabilitation techniques, there is hope for adequate recovery and return to play. At Campus Commons Physical Therapy, our professionals will put you on the road to recovery!
is greater than the body part can structurally withstand. Sports injuries affect both young athletes and seasoned players. Many of these injuries arise from insufficient stability or awareness of the body’s movements necessary for the sport. There are two kinds of sports injuries: acute and chronic. WHAT IS AN ACUTE INJURY? An acute injury occurs suddenly, such as a sprained ankle caused by an awkward landing or unexpected fall. These injuries can be severe and are often unforeseeable. WHAT IS A CHRONIC INJURY? Chronic injuries are caused by repeated overuse of muscle groups or joints. Poor technique and structural abnormalities can also contribute to the development of chronic injuries. Medical investigation of any sports injury is necessary because you may be hurt more severely than you think. For example, what seems like an ankle sprain may be a bone fracture.
www.campuscommonsphysicaltherapy.com 2 WHAT IS A SPORTS INJURY? Sports injuries are commonly caused by overuse, direct impact, or the application of force that Whether in the water or on the field, court, or track, sports offer a platform for individuals to showcase their skills, push their limits, and forge lasting bonds with teammates and competitors. Engaging in sports can also provide various other benefits, such as increased physical activity, serotonin boosts, and an intense adrenaline rush! However, playing sports can sometimes result in an injury.
PEACE, LOVE, PILATES
START YOUR PILATES JOURNEY NOW
In a rapidly changing world, we always try to keep up, no matter how old we are. But we are never too old to exercise!
well-versed in addressing any specific health concerns. Additionally, they can highlight any health considerations to communicate to your new instructor.
INVEST IN PRIVATE SESSIONS WITH CERTIFIED INSTRUCTORS. Starting Pilates with a private session offers a valuable opportunity to acclimate yourself to the equipment and exercises in a supportive environment. While private sessions typically range from $50–$150 per hour, group classes often range from $15–$100 per session depending on the studio.
One of the most effective ways to move your body and strengthen your muscles is Pilates. Pilates is appropriate for individuals of all ages regardless of prior exercise habits, promising benefits like improved balance and enhanced joint health. This form of exercise is an exceptional option for those trying to find a safe, effective, and enjoyable workout routine.
START GRADUALLY AND BUILD CONSISTENCY. If committing to three Pilates classes per week feels
Pilates is a low-impact exercise regimen that strengthens core muscles while improving flexibility, balance, and coordination. Anyone can start practicing at home using nothing more than an exercise mat. Whether in a studio setting or from the comfort of your home, Pilates offers a holistic approach to fitness, catering to individuals seeking a mindful and transformative exercise experience. Here are three tips for initiating your Pilates journey at any age. PRIORITIZE YOUR HEALTH. Before diving into a Pilates regimen, you should consult with your physician. With the knowledge of your medical history, your doctor can offer valuable insights and recommend a Pilates studio or instructor
overwhelming, begin with a more manageable frequency, such as one class weekly, and gradually increase participation as it becomes ingrained in your routine. Establishing achievable exercise goals is paramount for sustained success. Remember the words of Joseph Pilates: “Every moment of our life can be the beginning of great things.” It’s never too late to start an exercise plan, especially one as gentle as Pilates.
TAKE A BREAK
Chipotle-Inspired Chicken Burrito Bowl
Inspired by EasyChickenRecipes.com
INGREDIENTS • 2 boneless chicken breasts
• 1 avocado, cubed • 1/4 cup sour cream • 1/4 cup shredded cheese For Salsa • 1 tbsp chopped cilantro • 1/2 tomato, chopped • 1/2 onion, chopped • 2 tbsp white vinegar • 4 tbsp lime juice • Salt, to taste
• 2 tbsp olive oil • 1 tsp paprika • 1 tsp cumin • 1/2 tsp chili pepper • 1/2 tsp salt • 1/2 tsp pepper
• 1 cup white or brown rice, cooked • 2 cups shredded romaine lettuce • 1 cup canned corn • 1 cup canned black beans
DIRECTIONS 1. Cut chicken into bite-size pieces. In a medium-size bowl, add chicken, olive oil, paprika, cumin, chili pepper, salt, and pepper. Mix until chicken is evenly coated. 2. In a skillet over medium heat, cook chicken for 7 minutes or until cooked through. Set aside on a plate. 3. In a large bowl, layer the rice, lettuce, corn, beans, and cooked chicken. 4. In a separate bowl, mix together salsa ingredients, then pour over the chicken mixture. 5. Top with avocado, sour cream, and cheddar cheese. Enjoy!
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INSIDE
THIS ISSUE
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Celebrating Listening Awareness Month
Enjoy Better Health With Fasting
The Impact of Physical Therapy on Recovery
Tips for Starting Pilates at any Age
Chipotle-Inspired Chicken Burrito Bowl
The Benefits of Vitamin B12
V i t a
Getting your daily intake of vitamin B12 is crucial, as it keeps blood and nerves healthy. It even helps build DNA! B12 supplements and a vitamin-rich diet provide many advantages. While most people get enough vitamin B12 from their regular diets, vegetarians, adults over 50, and people with underlying conditions must ensure they get enough of this powerful vitamin for these five reasons. KEEPS BLOOD CELLS HEALTHY Vitamin B12 is very good for your blood cell health. It helps keep them small, round, and flowing smoothly. Meanwhile, a deficiency can make them larger and oddly shaped. The malformed cells have much more trouble flowing from the marrow to the bloodstream. This slowness is one of the causes of anemia, making you tired and weak.
Vitamin B12 reduces this retinal loss. Experts say that B12 might reduce the amount of a particular amino acid, which may contribute to macular deterioration.
blood flow is necessary for keratin growth, a protein that is essential to all three.
HELPS FIGHT MEMORY LOSS
As we get older, brain deterioration is one of our biggest worries.
HELPS HEAL DEPRESSION Serotonin is a hormone responsible for our moods, thoughts, and brain power.
Memory loss is a natural consequence of aging.
Vitamin B12 deficiency correlates with memory loss and even brain atrophy. Once we get older, getting one’s B12 levels checked is extremely important.
Depression is linked to B12 deficiency, and many anti-depressants work by increasing the hormone. People with lower B12 levels can feel less depressed by taking supplements.
If you’re worried about your B12, consult with your primary care doctor. Doing so is especially
KEEPS YOUR SKIN, NAILS, AND HAIR HEALTHY
important if you’re experiencing symptoms like fatigue, memory loss, and anxiety. There are many ways to combat B12 deficiency, so long as you know about it. When it comes to your health, knowledge is power!
PROTECTS EYESIGHT As we get older, our risk for macular
Getting the right amount of B12 is essential for the health of your skin, nails, and hair. B12 deficiency can cause hair loss and dry skin patches. These issues may be because proper
deterioration goes up. Our retinas start to lose their effectiveness until our eyesight diminishes.
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