Today it’s more important than ever to give your body everything it needs to help support your immune system. Here are 12 things you can do every day to help maintain a healthy immune system.
N E WS L E T T E R The Care You Need for Your Health & Body
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HEALTHY BODY, STRONG IMMUNITY 12 STEPS TO POWER-BOOST YOUR IMMUNE SYSTEM
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N E W S L E T T E R The Care You Need for Your Health & Body
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HEALTHY BODY, STRONG IMMUNITY 12 STEPS TO POWER-BOOST YOUR IMMUNE SYSTEM
Today it’s more important than ever to give your body everything it needs to help support your immune system. Here are 12 things you can do every day to help maintain a healthy immune system: 1. Keep a Positive Mindset A positive mindset doesn’t mean you ignore life’s difficulties and challenges – it means you approach them in a more constructive and positive way. A positive mindset has been linked with lower rates of depression, resistance to the common cold, and better cardiovascular health. 2. Stay Hydrated The human body is mostly water, and our brain and muscles are up to 75%water. Water is found in every cell, tissue, and organ in the body – that’s how important it is. Proper hydration improves brain function, helps deliver oxygen to the body, lubricates joints,
getting everything your body needs. 4. Consume Vitamin D
and is essential for cell growth, replication, and survival. It’s best to drink water with electrolytes, since the electrolytes help the water permeate our cells, thereby improving absorption. Aim to drink at least half your body weight in ounces of water each day (and more if you are active or sweating). 3. Eat Your Vegetables Vegetables (and fruits) are loaded with vitamins and minerals that help support immunity, including vitamins C, B6, and E. Vegetables that are particularly rich in these nutrients include yellow bell peppers, kale, broccoli, spinach, peas, potatoes, carrots, and avocados. Quercetin (a flavonoid found in onions, grapes, capers, and black and green tea) is believed to have antiviral properties. Try to consume vegetables as much as possible daily, and remember to eat your vegetables raw or lightly cooked, as this helps retain nutrients and ensures that you’re
Vitamin D plays a key role in immune health. When you are deficient in vitamin D, you may have an increased risk of respiratory infection. Spend time outside whenever possible, consume natural foods like fatty fish and yogurt, and consider taking a supplement to ensure you are getting as much as you need every day. 5. Consume Essential Fatty Acids The benefits of essential fatty acids are almost endless: improved cardiovascular health, muscle tissue maintenance, mental and cognitive improvement, and reduced inflammation. Fish and seafood are generally the best sources of essential fatty acids, especially salmon, mackerel, albacore tuna, trout, sardines, and swordfish.
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HEALTHY BODY, STRONG IMMUNITY 12 Steps to Power-Boost Your Immune System
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If you don’t like or have access to these foods, an Omega-3 (fish oil) supplement can ensure you’re fueling your body with the essential fatty acids it needs. 6. Skip Added Sugar Sugar can temporarily halt your immune system’s ability to respond to challenges, so focus on cutting foods with high levels of sugar and added sugars. “Added sugar” is sugar that doesn’t naturally occur in a food, such as artificially sweet treats like candies, cookies, and cakes. Added sugar can even sneak into places you don’t expect, like flavoured yogurt, sauces, and granola. 7. Move For 30-60 Minutes Each Day Whether it’s a bodyweight and resistance band workout, a long walk, bike ride, or run (if you’re able), the benefits of movement and exercise are endless: improved mood, reduced insulin sensitivity, increased energy, and improved cardiovascular health – just to name a few. Remember to avoid repeated overexertion since it can compromise your immune system, but make healthy movement a daily priority. Get up and get moving – for a minimum of 30 minutes or more every day. Take care of your body by making time for exercise. Keep up you regular physical therapy, aquatic therapy,
pilates, and massage treatments to keep you pain free and moving freely. 8. Get Extra Vitamin C The benefits of Vitamin C on your immune systemare well known – it boosts white blood cell production and improves the effectiveness of these infection-fighting cells. Great sources of Vitamin C include oranges, grapefruit, kiwi, broccoli, and green leafy vegetables like kale and spinach. Consider supplementingwith 600 mg of Vitamin C per day if you’re not able to regularly consume those nutrient-rich foods. 9. Get Zinc Zinc plays a critical role in our immune system and people who are deficient in zinc are more susceptible to pathogens. Great sources of zinc include shellfish (like oysters), redmeat, chickpeas, lentils, and pumpkin seeds. Identify a few foods you like that contain zinc, and ensure you’re regularly eating those foods to avoid a zinc deficiency. If you don’t eat zinc-rich foods, you may want to consider supplementing with 15 to 30mg of zinc per day to ensure you’re getting enough in your diet. 10. Eat Lots of Protein Antibodies and your immune system depend on protein, and it’s a critical component in your body’s process of building and repairing
tissue. Seek lean protein whenever possible, especially turkey, fish, and chicken. Plant- based proteins fromnuts, seeds, and legumes are another good source, as are clean, high- quality protein supplements. Aim to consume half your body weight in grams of protein each day. 11. Sleep! Inadequate sleep can negatively impact your immune system and increase the likelihood of getting sick. Even as little as one hour less sleep per night can have an impact. Turning off all your electronic devices at least a half- hour before bedtime will quiet your mind, and help switch your focus fromsurfing the web to something relaxing and serene. Get at least 8 hours or restful sleep per night, and allow your brain and body to fully recover by committing to a nightly routine and a consistent bedtime. 12. Add Probiotics to Your Diet A balanced digestive system is necessary for optimal health, and probiotics help keep your digestive system in balance. You can get probiotics from a supplement or from fermented foods like yogurt and kefir. Research indicates that probiotics can contribute to healthy immune function, improve absorption of nutrients, aid digestive health, and protect you from harmful microorganisms.
HEALTHY RECIPE Green Goddess Soup
SUCCESS STORIES What Our Patients Have to Say
H2Orthopedic not only got me strong and free
from pain, they changed my life! No matter what your age, if you have an injury or are recovering from surgery, I cannot impress upon you enough the benefits you will experiencewithH2Orthopedic! If you have never experienced Aquatic Physical Therapy, you are in for one of the most amazing experiences of your life! ” – J. R.
Ingredients:
• 3 cups baby spinach or super greens blend • 1 clove whole peeled garlic • 2 tbsp fresh ginger, sliced
• Salt & pepper to taste • Squeeze of fresh lemon or lime juice For Garnish: • broccoli florets, lightly steamed • 1/4 cup Greek yogurt, thinned with milk • Chia seeds
• 1/4 tsp cayenne pepper • 1/4 tsp ground turmeric
• 1/4 tsp wasabi powder (optional) • 1 cup chicken or vegetable broth • 1/2 cup coconut milk
Directions: Mix all ingredients (except those for the garnish) together using a high speed blender. Heat over stovetop until steaming hot. To serve, pour into a bowl and garnishwith broccoli florets, a swirl of yogurt, and chia seeds.
STAFF SPOTLIGHT Say “Hello” to Our New Physical Therapists!
FEATURED SERVICE Teletherapy: At-Home Physical Therapy
Jennifer Honda, DPT Staff Physical Therapist
Jennifer graduated with a Bachelor of Science majoring in Food and Nutrition/ Dietetics fromLoyola University Chicago in 1998. She attendedMGH Institute of Health Professions in Boston and received her Doctorate of Physical Therapy in 2018. She is a member of the American Physical Therapy Association (APTA) and is amember of the APTA’s Orthopedics and Geriatrics sections. Outside the clinic, she enjoys spending time with her family, doing yoga, hiking, inline skating, cooking, and learning. Her 9 year old daughter is very active as well and loves climbing, swimming, and exploring nature which translate to more ways for Jennifer to experience the world. This variety better equips her to be respectful of patients’ interests as drivers of their care; it also drives her curiosity and dedication to self- improvement. Jennifer strives to connect with patients in ways that engage their curiosity and commitment to their health and well-being.
Committed to your health and safety, H2Orthopedic Aquatic and Physical Therapy now provides a HIPAA compliant telemedicine platform for our patients. While our clinic is open, we are also offering services at a distance and through video telecommunications in the comfort of the your home. With Teletherapy, you can continue your physical therapy without missing a treatment if you are unable to make it to the clinic. You can also stay safe and healthy whilemaintaining social distancing.
Andy Blanscet, PT Staff Physical Therapist
Benefits of Teletherapy include: • No transportation time or costs • No need to take time off of work • Eliminate child or elder care issues • On-demand options • Access to Specialists • Less Chance of Catching a New Illness • Less Time in the Waiting Room • Better Health
Andy graduated in 1993 with a Bachelor of Science degree in Physical Therapy and a secondBachelor of Science degree inHealth Education fromCalifornia State University, Long Beach. 3 years later, he attended and graduated from the University of South Australia post-graduate Physiotherapy
program. He earned his graduate diploma in AdvancedManual Therapy from the University of South Australia in 1997. He is a Fellow with the American Academy of Orthopedic Manual Physical Therapists. He has been an adjunct instructor with the Physical Therapist Assistant program at Stanbridge University in Irvine since 2015. He is also a medical advisory board member for The Painted Turtle camp for children with chronic illnesses. Andy is married with two children. In his spare time, he enjoys spending time with his family and outdoor activities.
Want to reclaim your life but can’t make it to the clinic? Call us today at 949-837-5111 to schedule your Teletherapy appointment in the comfort of your home.
WHO DO YOU KNOW THAT NEEDS OUR HELP? REFER YOUR FRIEND! Do You Have Friends or Family Members That Have Trouble:
Redeem This Coupon for Your
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on Private Pay Services! DISCOUNT
� Moving without pain � Bending &moving freely � Balancing confidently & securely
� Sitting for long periods � Walking for long distances � Living active & healthy
You don’t have to let pain hold you back. We will educate you about your injury, prognosis, and best choice regarding your care to get you maximum results. It is our desire to help you get back to the activities you enjoy in life and restore flexibility, mobility, and prevent further injuries. Call us today at 949-837-5111 or visit our website at h2orthopedicpt.com.
Share the Benefits of Physical Therapy with a Friend! We appreciate the confidence you place in us and will do our best to help those you refer meet their health and rehab goals, and that they thank you for it! A huge thank you to all of our friends who refer others to us at H2Orthopedic.
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