Healthy Living Newsletter by FYZICAL Therapy & Balance Centers
2022
THE
HEALTHY LIVING NEWSLETTER
RELIEVE YOUR PAIN WITH PROPER NUTRITION
INSIDE OUR NEWSLETTER: • Benefits Of Nutrition For Pain & Inflammation • Healthy Recipe
• Patient Success Spotlight • 3 Natural Ways To Beat Spring Allergies
2022
THE
HEALTHY LIVING NEWSLETTER
REDUCE YOUR PAIN BY IMPROVING YOUR DIET
How inflammation leads to pain and disease. Through inflammation, your immune system can naturally respond to injury, ailment, or other harm. If you have an infection, wound, tissue damage, or buildup of toxins in your body, the immune response is triggered to deal with it. Without inflammation, injuries wouldn’t be able to heal. Unfortunately, chronic inflammation can occur if this process goes on for too long. This makes it more difficult for the body to heal itself and often leads to chronic pain. In addition, there are other serious health conditions related to chronic inflammation, such as: • Arthritis (Osteoarthritis and Rheumatoid arthritis) • Diabetes • Heart disease (High blood pressure, coronary heart disease, peripheral artery disease) • Some cancers (i.e., colon, pancreatic, and liver cancers) If you experience persistent pain, it is wise to contact a physical therapist as soon as possible. Our therapists are skilled at assessing the whole body and identifying the contributing factors, including chronic inflammation.
Does chronic pain limit your daily life? Have you wondered if inflammation is the source of your pain? At FYZICAL, our physical therapists understand the importance of a nutritious diet, especially if experiencing chronic pain. Our team looks at the whole person to ensure you’re the healthiest version of yourself! Everything you consume works to fuel your body, so eating the right foods can aid in a quicker recovery from painful conditions.
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By exercising regularly, managing your stress, and eating nutritious meals, you can help significantly reduce the pain and inflammation you are feeling. If you have been living with pain, dealing with inflammation, and want relief, contact FYZICAL today to schedule a consultation. Learnmore about how our physical therapists can help youmanage your nutrition and work with you to prevent injuries to rehabilitation and beyond.
Our mission is to prevent needless suffering & to do all in our power to help people flourish.
www.fyzicalpbc.com
BENEFITS OF NUTRITION FOR PAIN & INFLAMMATION
Traditionally, chronic inflammation has been treated through rest and/ or medication. However, a lack of movement and exercise can make inflammation worse. Medications come with side effects, which can be dangerous and/or habit-forming. Luckily, we can treat pain and inflammation in more straightforward and healthier ways, including proper nutrition. Nutrition can help you turn around your symptoms by adopting an anti- inflammatory diet. An anti-Inflammatory diet consists of the following components: Plant-based emphasis: This means adding in more fruits and vegetables. Foods containing omega-3 fatty acids: • Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines) • Nuts and seeds (such as flaxseed, chia seeds, and walnuts) Whole grains:
consumption of processed foods, red meats, and alcohol. In addition, reduce your processed grain and dairy intake. Unfortunately, that means no donuts, no pastries, and white bread. What to expect in physical therapy. By maintaining a nutritious dietary plan with the help of a physical therapist, you should quickly begin to notice a decrease in your pain and inflammation symptoms. In addition to this, you can also help manage your pain and inflammation through: • Daily exercise: Exercise can alleviate pain or stiffness and stop the inflammation from becoming worse. • Stress management: Stress can influence the body’s inflammation and lead to a longer recovery. Taking time to relax can allow you to heal quicker. • Weight loss: If you have some unwanted weight, getting down to your ideal body weight will help with your pain and inflammation. Our physical therapists will perform a whole-body evaluation that includes a nutritional assessment to identify all the factors that may be contributing to your pain and chronic inflammation. We need to understand how your nutrition and other factors affect your overall health status. We will use this information to develop a comprehensive program that includes targeted manual techniques, mobility work, strengthening, and appropriate pain relief techniques. In addition, we will educate you and support you through changes you need to make to your lifestyle to ensure optimal results! Contact us today! Schedule your consultation with FYZICAL today to discuss nutrition plans with one of our licensed physical therapists and gain additional advice on other ways you can help manage your pain! Sources: https://europepmc.org/article/nbk/nbk493173 https://www.mdpi.com/2072-6643/10/2/200 https://www.sciencedirect.com/science/article/abs/pii/S1568997218302106 https://www.ingentaconnect.com/content/ben/crr/2019/00000015/00000003/art00005 https://www.mdpi.com/2072-6643/10/8/1030
• Bulgur Wheat (Cracked Wheat) • Millet • Whole Barley • Spelt
• Whole Oats • Whole Wheat • Whole-Grain Rye • Buckwheat
Lean protein: • White-Fleshed Fish • Plain Greek Yogurt • Beans, Peas, and Lentils • Skinless, White-Meat Poultry (i.e., chicken, turkey, and pork) Healthful fats:
• Avocado • Nuts
• Olive Oil • Flaxseed
To strengthen your body’s immune response, you’ll want to avoid simple carbs and sugars. Anti-inflammatory diets discourage or limit the
CALL (561) 331-5508 TODAY TO SCHEDULE AN APPOINTMENT!
SMOKED SALMON & AVOCADO TOASTS
INGREDIENTS • 1 ripe avocado, pitted • 2 tsp lemon juice • 1 tsp minced fresh tarragon • 24 toasted slices of pumpernickel bread/melba toasts
• 2 oz smoked salmon, cut into 24 pieces • 1 tsp coarse Maldon sea salt • Fresh tarragon sprigs, capers, sliced cornichons or olives, poppy or sesame seeds, lemon zest and/ or red onion for garnish
DIRECTIONS Mash avocado with lemon juice and tarragon in a bowl. Spread about 1 teaspoon of the mixture on each piece of bread (or toast). Top with salmon and sprinkle with salt. Garnish as desired.
Source: https://www.eatingwell.com/recipe/260944/smoked-salmon-avocado-toasts/
www.fyzicalpbc.com | (561) 331-5508
Patient Success Spotlight
3 NATURAL WAYS TO BEAT SPRING ALLERGIES
“I wouldn’t hesitate to return if I ever need physical therapy again!” “I can’t say enough about how kind and caring the staff is. They work together to assure each client is getting the best care. I never felt abandoned; there was always someone with me to help me accomplish my goal. The facility is sparkling clean and well organized. I wouldn’t hesitate to return if I ever need physical therapy again and would recommend it to others in a heartbeat.” - Marian N. TELL US HOW WE DID! Help us help more people in our communities by leaving us a Google review! 1. Visit us at www.fyzicalpbc.com 2. Choose a location at the “Locations” tab (this is where you will find a map linked to our Google Reviews) 3. Tell us how we did!
TRY THESE SIMPLE TIPS TO PROTECT YOU FROM SPRING ALLERGENS! 1. Limit your time outdoors. Each spring, trees release billions of tiny pollen grains into the air. When you breathe them into your nose and lungs, they can trigger an allergic reaction. Staying inside can help, especially on windy days and during the early morning hours, when pollen counts are highest. 2. Tweak your home. Simple changes make a difference. Shut all windows to keep out pollen. Use an air conditioner to cool your home instead of a fan, which draws in air from outside. Take off your shoes at the door and ask guests to do the same. That keeps allergens outside. Finally, don’t allow guests, or yourself, to smoke inside the home. It can make allergy symptoms worse. If you or someone you live with smokes, now is a good time to quit. 3. Keep it clean! Be sure to wash all surfaces regularly with single- wipe dust rags (if using cleaning rags, be sure to wash them in hot water after each use). If you find mold, use water and detergent to clean, then let it air-dry completely. Finally, wash all bedding once a week in hot water and dry in a hot dryer.
IT’S EASY TO SCHEDULE AN APPOINTMENT
INSTRUCTIONS: 1. Open your smartphone to the camera app 2. Center the desired QR code in the frame (this will take you directly to schedule an appointment) 3. Find a time that works for you!
CALL (561) 331-5508 FOR MORE INFO TODAY
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