Take a look at our March newsletter!
physical therapy and rehabilitation
March 2023
3600 Miller Road, Flint, MI 48503 • 810-620-8042 • horizonptflint.com
Until you have kids of your own, you have no idea what the experience will be like. March 17 is Incredible Kid Day, and I’ve been blessed with two of them through my sons. I love being a father, but I’d be lying if I said I knew what I was in for beforehand. Children come with a lot of unexpected challenges. No matter how prepared you think you are, you’re not. I had my first son at 34, which I thought was a great age. Until then, I’d spent a lot of time trying to build up a financial foundation so I’d have the resources to take care of a child. My father had warned me as a kid against having children too young. He always said that life changes a lot once you have kids. It’s not all about you anymore, and you can’t spend nearly as much time on yourself. But despite my careful planning, I was in for a few surprises. One of them is just how much kids cost! Everyone tells you children are expensive, but I never grasped exactly what that meant until I bought all of those diapers, clothes, and food. I love being a father, but I’d be lying if I said I knew what I was in for beforehand. While people don’t talk about it as much, learning to share space is also challenging. Kids have a lot of stuff — more than you’d expect. My wife and I have had to get creative in establishing boundaries within the household so the kids have their space, and we still have ours. I’ve learned other lessons over the years, including ones in patience and flexibility. Each day with kids is unpredictable, especially in the younger years FATHER KNOWS BEST? WHAT I’VE LEARNED FROM PARENTHOOD
like mine. You never know when one of them will get an upset stomach or a fever; you’ve just got to roll with the punches.
I’ve also realized that I can’t do everything by myself. I tried to remain as independent as possible in the past, but you can’t do that while running a business and raising two kids. I’ve had to accept that I need other people, and I’ve also learned to ask for help when I need it. While there have been many speed bumps along the way, I wouldn’t trade my kids for anything. There’s something magical about looking at your children and seeing yourself reflected back. Above everything else, my sons will be my legacy and how I live on through the next generation. It’s also incredibly humbling and rewarding to know that my sons depend on me. That’s a lot of responsibility on your shoulders — to care for, discipline, teach, and help small human beings develop into young adults. I love watching my sons grow older, experience challenges and setbacks, and become wiser and more mature. Having kids allows you to take all the things you learned growing up and pass them along to someone else in the hopes that they’ll be successful. I feel very fortunate to have such a wonderful family with two incredible children. Becoming a father has been more challenging than I imagined but also much more rewarding. I definitely recommend it — as long as you’re prepared for a bumpy ride.
-Dr. Jerome Adams
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Workout fads come and go, but the benefit of aerobic exercise has never gone away. Right now, a popular exercise trend called the 12-3-30 Workout is circulating the internet. The thing is, this fad actually works, and fitness professionals are giving this exercise the green light. The Power of 12-3-30 A WORKOUT TREND THAT’S HERE TO STAY
So what is it, and why is it so good for you?
12-3-30 EXPLAINED The 12-3-30 Workout is pretty simple once you understand what the numbers stand for! Each number in the name correlates to a part of the exercise performed on a treadmill. Twelve percent is the incline you set the treadmill to, 3 mph is the speed at which you walk, and 30 minutes is the amount of time you walk. That’s it! These three numbers create the ideal circumstances in which your body has the resistance to utilize its muscles while also moving fast enough to increase heart rate and reap aerobic benefits. And 30 minutes a day, five days a week, is the ideal exercise to ensure your heart, body, and mind stay healthy. BENEFITS OF THE 12-3-30 EXERCISE One reason this workout is gaining so much traction on the internet is because of the benefits. The first benefit users love is that this exercise gives you almost all of the same aerobic perks as running without the high impact on joints (thanks to that 12% incline!).
The second benefit the 12-3-30 Workout offers is endurance. Walking uphill instead of on a flat terrain causes us to activate more muscles, while 30 minutes of exercise forces us to remain at a high-intensity level for longer. This ultimately forces our bodies to acclimate to rigorous movement, which improves our health. Like any other workout, the 12-3-30 is also great for weight loss, regulating blood sugar, and improving cardiovascular health. But it’s also important to remember that no one exercise should be your only source of movement. Consider adding the 12-3-30 exercise to your weekly rotation, or use it to follow your weight training or other strength exercises for the best results.
SUCCESS STORIES! “My physical therapy was good and wonderful! I have gotten better than I was before. I can walk longer and work out better than I did before physical therapy. This place is the best and a wonderful place to come to have physical therapy when you need to work on anything with your knee, back, and legs. It really helps you out. I’ve been coming here for a minute, and it did wonders on me.”
“The atmosphere was amazing. I accomplished what I came for: to have no pain. I had great therapists, and I would recommend this place to everybody.” –Deborah S. –Lynn G.
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LEARNING TO LIVE WITH MS HOW PHYSICAL THERAPY CAN HELP
Physical therapy treats the body through movement, stretching, and strength-building. So, it’s natural to assume it couldn’t help with a neurological condition. But you might be surprised. March is Multiple Sclerosis Awareness Month, and while there’s no cure for this disease, PT can reduce patients’ pain and improve their overall quality of life. Multiple sclerosis (MS) is a progressive neurological condition that affects roughly 1 million Americans. Damaging the nerves, MS can cause muscle pain, weakness, numbness, and tingling. People with MS often suffer from vision problems, incontinence, and dizziness. Struggling to walk is extremely common. MS sufferers also have a 70% higher risk of depression. MS affects more women than men and is more likely to strike people living farther from the equator. As a result, the Midwest is the U.S. region with the second-highest instance of the condition. Whether the disease progresses quickly or slowly will depend on the patient, and MS sometimes goes into remission. But the overall effects on a patient’s daily activities can be devastating. Proper treatment can reduce the symptoms and improve patients’ quality of life. Physical therapy is an essential component of care for
people with MS. Through PT, patients can improve their strength and balance, reduce the frequency of the worst symptoms, and begin completing daily tasks like they did before.
In the earliest stages after diagnosis, physical therapy for MS often focuses on helping patients learn to cope with their changing bodies and make the
most of their abilities. A physical therapist determines a patient’s limitations and goals before developing a personalized exercise program. A physical therapist may also suggest complementary programs like aquatic therapy, tai chi, and yoga. Physical therapy can often help people with MS reduce the extent of their disability by improving their ability to walk, balance, and breathe. Strength training can also improve stamina and help patients rebuild the muscles they’ve lost during their worst flare-ups. Many MS patients will ultimately need a mobility aid, and physical therapy can help people learn to use their assistive devices correctly. Your doctor should recommend physical therapy after a diagnosis of multiple sclerosis, and it’s crucial to find a provider you can trust. We hope you and your family will choose Horizon Physical Therapy, where we work every day to make our patients feel safe and comfortable.
Have a Laugh
Classic Cabbage Rolls
Inspired by TasteOfHome.com
Ingredients
• • • • • •
1 medium head cabbage
• • • • • • •
1 1/2 tsp salt, divided 1 cup cooked rice
1 1/2 cups chopped onion, divided
1 tbsp butter
1/4 cup ketchup
2 14.5-oz cans Italian stewed tomatoes
2 tbsp Worcestershire sauce
4 garlic cloves, minced 2 tbsp brown sugar
1/4 tsp pepper
1 lb lean (90%) ground beef
1/4 lb Italian sausage
Directions 1. In a Dutch oven, cook cabbage in boiling water for 10 minutes; drain. Rinse in cold water; drain. Remove 8 large outer leaves; set aside. 2. In a large saucepan, sauté 1 cup onion in butter. Add tomatoes, garlic, brown sugar, and 1/2 tsp salt. Simmer sauce for 15 minutes, stirring occasionally. 3. In a large bowl, combine rice, ketchup, Worcestershire sauce, pepper, and remaining onion and salt. Crumble beef and sausage over mixture and mix. 4. Remove thick vein from cabbage leaves for easier rolling. Place 1/2 cup meat mixture on each leaf; fold in sides. Starting at an unfolded edge, roll leaf to completely enclose filling. Place rolls seam side down in a skillet. Top with sauce. 5. Cover and cook over medium-low heat for 1 hour. Reduce heat to low; cook 20 minutes longer or until a thermometer inserted reads 160 F.
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3600 Miller Road Flint, MI 48503
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THIS ISSUE Inside
What Fatherhood Taught Dr. Adams
A Viral Workout That Actually Works!
Success Stories
It’s Multiple Sclerosis Awareness Month
Classic Cabbage Rolls
Want a Vitamin Boost?
With spring on the horizon, we all will be able to get outdoors a little more and soak up some sun — and extra vitamin D! Bring on the picnics, pool days, hiking, sports activities, and leisurely walks through the park! Let’s take a look at the many benefits this vitamin provides for our bodies. IT BOOSTS YOUR IMMUNE SYSTEM. Vitamin D helps your body fight off sickness. In fact, it’s been proven that deficiencies in vitamin D are connected to an increased possibility of developing infections and autoimmune diseases such as the flu, heart disease, and diabetes. IT COUNTERS OSTEOPOROSIS. Osteoporosis, a loss in bone mass, is common as we get older. However, vitamin D is one of the key players in helping to slow down bone loss and prevent or treat osteoporosis so we can maintain a healthy skeletal system. IT REDUCES THE RISKS OF DEPRESSION. Studies have shown that those who are deficient in vitamin D become more prone to mood
disorders and depression. To ensure that you support your mental health, step outside and get some happy, feel-good rays! IT’S POSSIBLY LINKED TO WEIGHT LOSS. While it’s not fully proven that vitamin D helps with weight loss, many studies have found links between vitamin D supplements and shedding a few pounds. In one study, one group of people taking vitamin D and calcium supplements lost more weight than another group taking placebos. IT PREVENTS AND HELPS MULTIPLE SCLEROSIS. Not only is vitamin D proven to lower a person’s chances of getting this horrible disease, but for those who already have it, it can also reduce symptoms or slow down the disease’s progression. This spring, be sure to get outdoors and soak up some vitamin D; however, don’t forget to protect your skin, too! To avoid overexposure, only about 10–15 minutes a day of unprotected sun is recommended.
SOAK UP THE SUNSHINE VITAMIN
HEALTH BENEFITS OF VITAMIN D
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