Monthly Health and Wellness Newsletter by Ellis Physical Therapy
A SIMPLE NUTRITIOUS DIET Newsletter Health &Wellness Relieve Your Pain & Inflammation With
Why am I experiencing inflammation? 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; however, if this process goes on for too long, chronic inflammation can occur. This can lead to serious health conditions, such as arthritis, diabetes, heart disease, or even some cancers. If you experience persistent pain, it is wise to contact a physical therapist as soon as possible, as it may mean that the inflammation has become chronic. A lack of exercise can make inflammation worse, as it constricts joints and causes muscles to stiffen. Luckily, pain and inflammation can be treated in healthy ways, including diet. 1. Adding in more veggies! Raw broccoli, Brussels sprouts, cauliflower, and cabbage are the best options when sustaining an anti-inflammatory diet. They can be cooked if you prefer, but raw vegetables are generally better for speeding up the inflammation process. You’ll want to eat up to nine servings per day, and you can substitute fruits for a couple of those servings to break it up, if it becomes too much. 2. Trying your best to avoid red meat altogether. It is best to avoid red meat while participating in an anti-inflammatory diet. If this proves difficult, red meat is okay in small doses; however, it should be an extremely rare treat in your diet. The proteins in red meat require extra work from your kidneys to process, so it will slow down the healing process if you eat a lot of it. 3. Reducing your grain and dairy intake. In order to strengthen your body’s immune response, you’ll want
to avoid simple carbs and sugars. Unfortunately, that means no donuts, no pastries, and no white breads. Dairy products should also be extremely limited. Whole grains, such as barley, oats, brown rice, and wheat are best. What else can I do? 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: Schedule your consultation with Ellis Physical Therapy 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://www.health.harvard.edu/pain/can-diet-heal- chronic-pain https://www.webmd.com/pain-management/ss/slideshow- foods-fight-pain
Newsletter Health &Wellness
INSIDE: • Improve Your Health By Simply Stretching • Patient Success Spotlight • Exercise Essentials • Discover How to Live Pain-Free
IMPROVE YOUR HEALTH BY SIMPLY STRETCHING
Many common aches and pains stem from tight muscles and poor movement. We were made to move and today’s lifestyle of sitting in the car, at work and at home, means tighter muscles. In addition, as we age our connective and muscle tissues naturally become stiffer. Therefore, the older you get, the more important a daily stretching routine becomes. The key to good health is to keep your body flexible. This helps your circulatory,respiratory, lymphatic,andmusculoskeletalsystems.Whenyour tissues are flexible, normal blood and lymphatic fluids circulate the body easier, oxygenating your tissues properly. This helps you feel energized, relieves pain, and allows you to perform daily tasks without feeling tired.
Improving Mobility and Motion: Motion is essential to your quality of life. Whether it is an everyday task such as emptying the dishwasher, a sports activity like golf, or an essential activity such as performing their job, a physical therapist can help you experience improved mobility and function. Physical therapists also help prevent injuries and promote a healthy lifestyle by improving strength, flexibility, balance, and coordination.
CALL TODAY! (208) 523-8879
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A PLANK A DAY KEEPS THE DOCTORS AT BAY
A plank is a simple exercise thatanyone can do to improve theircorestrength. This exercise helps you strengthen so many of your muscles, guiding them to work together. Your core muscles are vital to the health of your low back and spine. If you suffer from an achy back or neck, then try doing this exercise to feel better.
How to do a plank (If you are unsure about doing this exercise, call us first)
1. Start by lying face down. You may want to put a pillow under your abdomen if it is uncomfortable to lie flat. 2. Bring your elbows underneath you, then gently rise up onto your elbows and knees, so that your abdomen is off the floor. 3. Keep your abdomen tucked gently in so that your body is straight without sagging. 4. Try to hold this for 30 seconds if you can. You may feel your muscles shake a little while doing this, which means they are working! 5. It is important to start off with small increments and build over the course of a week as you become stronger. 6. To advance the plank and make it more difficult, lift your knees off the ground, keeping your body straight.
8. You may have some soreness the next day as you are using muscles that have not been worked that way in a while. For a healthy spine, keep doing your exercises and remember our physical therapists need to see you for a check-up. You see your dentist every 6 months to keep your teeth and gums healthy. Why not your PT? Your physical therapist is the mechanic for your whole body to keep your spine and extremities moving like they should. Detecting a problem early can lead to a simple treatment solution that can save you a lot of pain, and financial burden down the road. Call us today to speak with your therapist about your problem before it becomes a PROBLEM. You see your doctor every year, your dentist twice a year, when was the last time you saw your physical therapist?
7. Ideally, you should be able to hold this position for 2 minutes.
Call us today at 208-523-8879 to schedule an appointment!
Exercise Essentials Flexibility, strength, and stability are needed to keep you loose and pain-free... Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.
SACRAL STRETCH Squat deep. Keep your knees behind your toes. Use elbows to push knees wide Loosens hips
Stretches lower back Forward Bend - Long Sitting Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs.
Exercisescopyrightof
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DISCOVER HOW TO LIVE PAIN-FREE
At Ellis Physical Therapy, you will receive hands-on therapy treatmentsbyour friendly,caring health experts during focused and individualized sessions. It’s time to get to Ellis Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury
Patient Success Spotlight
“I have been to see Dr. Jay after having a heart attack. He has taught me how to exercise my facial muscles and to get the feeling back in my neck. What a great experience, he’s so knowledgeable and personal in taking the time to help you! Please, if you need help in any way give them a call.” -S.S. He’s so knowledgeable and personal in taking the time to help you!
1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
www.EllisPhysicalTherapy.com
HEALTHY RECIPE Strawberry-Chocolate Greek Yogurt Bark
Eating Right Never Tasted So Good!
INGREDIENTS • 3 cups whole-milk plain Greek yogurt • ¼ cup pure maple syrup or honey
• 1 teaspoon vanilla extract • 1½ cups sliced strawberries • ¼ cup mini chocolate chips
INSTRUCTIONS Line a rimmed baking sheet with parchment paper. Stir yogurt, maple syrup (or honey) and vanilla in a medium bowl. Spread on the prepared baking sheet into a 10-by-15-inch rectangle. Scatter the strawberries on top and sprinkle with chocolate chips. Freeze until very firm, at least 3 hours. To serve, cut or break into 32 pieces. To make ahead: Freeze airtight between sheets of parchment for up to 1 month; let stand at room temperature for 15 minutes before serving. Equipment: Parchment paper
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