Physical Therapy Doctor - June 2019

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June 2019

ON THE MOVE

BOCCE, HORSES, AND THE GREAT OUTDOORS

Tales From the Dude Ranch

And just like that, summer has rolled around again. As much as I love having more time with my boys, thanks to school being out, it can be a challenge to keep them busy. They’ve outgrown their old summer camps, but I feel it’s important they still get out and enjoy the sunshine while it lasts. I’ll admit that some of this desire may stem from my nostalgia for the summers of my childhood.

To my surprise, I was actually pretty good at landing the ball on target, and the gentlemen who asked me to play handled all the technical moves. He’d knock other balls out of the way and block similar attempts to do the same with me. We ended up winning the whole tournament, and I had an absolute blast. I may not have learned all there is to know about bocce, but I did learn to be more outgoing.

Like a lot of New Yorkers my age, many of my summer vacations growing up were spent on a dude ranch. It was great to get out of the city for a few weeks here and there and get a taste of country life. I’m sure my brother and I complained a lot at the time, being dragged away from our friends and all. But looking back, all I remember are the good times.

Horseback riding was more of a struggle for me. Being city slickers, I’m sure my whole family looked pretty comical getting adjusted to those huge animals — we had to learn to not wrap our legs around them. The first horse I rode, in particular, didn’t feel like listening to me. It would go off the trail and graze at every opportunity, while I sat in the sun getting bitten

“I may not have learned all there is to know about bocce, but I did learn to be more outgoing.”

by horse-flies. It was not a great first experience. But when the next chance came up, I literally got back on the horse. With a little more confidence and experience, I was actually able to enjoy the ride. The fact that I remember moments like these so clearly says a lot. I couldn’t tell you what I did the week before or the week after I went to the ranch. But being out there in the wide-open spaces and doing things I never got to do at home are the experiences I’m going to remember for the rest of my life.

The ranch we went to looked like it was straight out of “Dirty Dancing.” They had horseback riding, pool tables, and individual cabins for families. I remember we’d get all dressed up and head to the main lodge for dinner with all the other guests. It was an interesting communal experience you just don’t get on a lot of other vacations. After one of these dinners, I remember watching these old guys putting together a bocce tournament. I’d never played before, but one of the old-timers saw my curiosity and called me over. He needed a partner, and I was his choice. Despite being a shy 12-year-old, I agreed. While I didn’t know all the techniques of bocce, my new partner had me covered. “Just get this ball right next to the little ball,” he told me. “I’ll do the rest.”

–Dr. Robert Morea

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I S Y O U R P I L L OW A F F E C T I N G Y O U R H E A L T H ? WHAT BAD PILLOWS DO TO YOU

If you’re feeling stiff and tired during the day or constantly waking up at night, it could be because of your pillow. Many people don’t think about their pillows when it comes to health, but your pillow plays a significant role in your overall well-being. REST Everyone knows that getting eight hours of sleep per night is ideal for a healthy body and mind, and

it can cause stiffness and pain in the neck, which can lead to dizziness, anxiety, nausea, and headaches. ACNE Breakouts are no fun, and they happen to everyone. Pillowcases tend to collect oil and dirt through constant contact with your skin, hair, and the environment. This buildup can irritate your skin and result in acne. By washing your pillowcase once a week, you can significantly reduce unpleasant breakouts. ALLERGIES Along with collecting dirt and oil, pillows can accumulate dust mites and dead skin cells, which are key triggers for allergies. If you suffer from severe allergies, it’s a good idea to invest in a dustproof, zipper-locked pillowcase to keep irritants away. There’s one excellent way to see if you need a new pillow or not: Try bending it in half. If it returns to its original shape, your pillow is fine, but if it doesn’t, it’s time to invest in a new one.

your pillow can make all the difference in how you sleep. A lousy pillow causes discomfort and makes it difficult to relax, which can prevent you from getting the quality of sleep that is best for your health. STIFFNESS The way you sleep is connected to the type of pillow you use at night. For instance, a side sleeper needs a thicker pillow to support their neck, while a back sleeper needs a thinner one. Your pillow should allow your neck to rest comfortably without straining your muscles. If you’re sleeping with the wrong kind,

SUCCE S S S TOR I E S !

Hear What Our Clients Are Saying!

“I can raise my arm without pain.”

“I can raise my arm without pain. I can also sleep without pain, too. It was a very positive experience. The therapists are very friendly. The facility was very clean and bright. There was no waiting. I was taken right in with no stress.”

–Alice W.

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Sudoku Train Your Brain With

Acid reflux is uncomfortable at best and can often become outright debilitating. Those with gastroesophageal reflux disease (GERD) experience heartburn as often as once a day, causing hours of pain and leading to some serious complications. If you experience heartburn regularly, there are steps you can take to alleviate symptoms and reduce the chance they’ll flare back up again. THE WEIGHT LOSS DILEMMA Being overweight can make heartburn far more likely. Healthy dietary and lifestyle changes can help you shed those extra pounds and keep painful acid reflux at bay. Of course, this is easier said than done. Many exercises and physical activities inflame heartburn, causing a vicious cycle where you are less likely to be active, more likely to gain weight, and continue to experience worsening heartburn. Thankfully, there is a way out. WALK IT OFF While high-impact activities like running and weightlifting can actually trigger heartburn, there are exercises out there that can help. In particular, walking can be a great source of short-term relief and long-term prevention. Going for a stroll a few hours after eating will aid digestion and burn calories, alleviating symptoms and making them less likely to occur in the future. Walking 30 minutes a day can make a significant improvement in your overall health and help keep heartburn away. HAVE A STRETCH Yoga is another great, low-impact exercise recommended for those prone to heartburn. Not only does it give you a workout but it can also be very relaxing. For many people, stress can trigger heartburn, making the calming stretches, poses, and breathing exercises of yoga the perfect method of prevention. The YouTube channel “Yoga With Adriene” actually has a whole routine dedicated to treating acid reflux. You can find it here: YogaWithAdriene.com/ yoga-for-acid-reflux-embrace-it. Remaining upright and staying in motion is key to beating heartburn. However, if you haven’t been active in a long time, this can be a challenge. Whether joint pain or balance issues are keeping you from being active, physical therapy can help. Call 718.747.2019 to schedule an appointment. We’d be happy to get you moving again! Burn Calories and Avoid Heartburn WAIT — EXERCISE RELIEVES ACID REFLUX?

Recipe of the Month: MISO SOUP WITH MUSHROOMS AND KALE Inspired by OneGreenPlanet.org

Because miso is fermented, it comes packed with all the important probiotics. As a bonus, it tastes pretty dang good, especially in this umami-packed soup filled with mushrooms and kale.

INGREDIENTS

• • • • • •

1 splash olive oil

8 oz. extra firm tofu, pressed and drained

4 oz. mushrooms, sliced 4 cloves garlic, minced

• •

3/4 cup kale

4 cups water

1 tbsp rice vinegar

1 cup vegetable broth 3 tbsp yellow miso paste

DIRECTIONS

1. In a stock pot or Dutch oven, heat oil to medium. Add mushrooms and sauté until mushrooms just begin to shrink. Add garlic, water, broth, miso, and tofu. 2. Bring to a boil and let simmer for 5 minutes. 3. Stir in kale and rice vinegar; cook until kale softens. 4. Divide into bowls and serve.

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718.747.2019

212-73 26th Ave. Bayside, NY 11360

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INSIDE

Tales From the Dude Ranch Is Your Pillow Affecting Your Health? Hear From Our Clients Miso Soup With Mushrooms and Kale How to Beat Heartburn Tips for Capturing the Best Outdoor Photo!

Celebrate Nature Photography Day Tips for Capturing the Best Outdoor Photo! HARNESS THE LIGHT Nature photos often look great in the morning or evening light, but the type of lighting you use is often dictated by the scene you are trying to capture. It’s generally accepted that side-lighting, where the sun is coming from either side of the camera, is the most desirable for landscapes because the contrasts between light and shadow can add depth to your photos. However, front- and back-lighting — where you shoot away from or into the sun — can also produce nice photos. Similar to angles, try experimenting until you find something that looks good to you. CROP FOR TEXTURE Sometimes the difference between an amazing shot and a mediocre one is distance. When photographing nature, try zooming in or moving geographically closer and cropping close on your subject. This could be tree bark, a leaf, the forest floor, or a lizard’s skin. The fine details of your subject can often create stunning images. In your quest to snap the most Instagram-worthy shots, the most important thing to remember is to respect the animals and the environment. Be sure to bring bags with you to take any garbage or other waste with you, and stay on designated trails while exploring. Keep these tips in mind, and you’ll be taking incredible nature photos in no time.

Nature Photography Day is June 15, and it continues to garner enthusiasm with each passing year. It’s been designated by the North America Nature Photography Association as a day to promote the enjoyment of outdoor photography and to explain how nature photography can advance conservation efforts locally and worldwide. Almost everyone has access to a sufficient camera with smartphones, but not everyone knows how to best capture a beautiful nature scene. Here are some tips to help! FIND THE ANGLES Landscape photography isn’t about appealing to someone else’s sense of style; it’s about shooting what makes you happy. Take some time to study the work of other nature photographers you enjoy. What angles do they use? What colors do they coordinate within the frame? How close do they get to their subject? Try something different. Go against the grain, use a different angle, shoot a close-up where others would shoot wide angle. Find a good starting place and experiment a little.

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