Nestor PT_: A Stronger Core Means a Healthier You

Patient Success Spotlights

“I came to PT with sciatica and lower back pain. The pain was in my lower back and left leg. I had difficulty getting dressed & also driving. I worked with Dr. Nestor, Dave, and Josh over the last few months on stretching exercises and strength training. I have strengthened this area and I am pain-free! I now have a daily routine of stretching and weight exercises that I do and will continue to do going forward. Thanks to Dr. Nestor for his skills and continuing to improve all patient health!” - Rita Cotter “Thanks to Dr. Nestor for his skills and continuing to improve all patient health!.”

“Dr. Nestor & his team helped me build up some inner core strength to alleviate an angry hip flexor!! This was my third time doing PT for this problem. Nestor PT had a different approach than any previous experiences! This approach helped the most with my recovery. I’d definitely recommend Nestor PT.” - Tanner Pendleton “Nestor PT had a different approach than any previous experiences! This approach helped the most with my recovery.”

Hear t Health & Wellness Tips

1. Aim for lucky number seven. Young and middle-age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more.

5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes are popular, but they’re not completely problem-free. They don’t contain the harmful chemicals in cigarette smoke but, they still do contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version. 8. Clean up. Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).

2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options.

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