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THE PENROSE POST
SEPTEMBER 2022
PENROSEPT.COM | 360-456-1444
DO YOU NEED A ‘TALKING’ APPOINTMENT? THE BEST WAY TO DEAL WITH FRUSTRATION DURING RECOVERY
Penrose Power is designed to improve bone density and full- body strength. If you need more strength to make daily life easier or to return to hiking, kayaking, traveling, or whatever you love doing, this is for you! Penrose Posture and Flexibility is a modified version of yoga using a chair. This version focuses on poses that increase bone density while improving your posture and mobility. You will FEEL more fluid and taller after this class. Monday: Penrose Power, 9 a.m. Tuesday: Penrose Posture, 9 a.m. Wednesday: Penrose Power, 9 a.m. Thursday: Penrose Posture, 9 a.m. Friday: Penrose Power, 9 a.m. Small-Group Training Sessions Now Being Held in Person! COME JOIN US
As I write this, one of my PTs is helping a local coach recover from surgery. It has been a real uphill battle. Last time he came in, he was exhausted from being in pain for so long, and frustrated by the outcome of his surgery, which had knocked him down a few more notches. The coach asked his PT if they could talk and she led him into a private office. They spent his entire session brainstorming, problem-solving, and talking through his frustrations! By the time they emerged, he had a fresh perspective on his recovery. His PT had managed to help him without moving his body at all. On his way out of the office, the coach pulled me aside and asked, “Do you guys get special training for counseling people like that? How did she know what I needed?” I was so proud of my PT at that moment! It’s pretty unheard of for a patient to walk into a clinic, not do any exercise, and still get what they need during an appointment. We don’t get any special training to make this happen. But, like I told the coach, “Here at Penrose PT, we live to listen to our patients. If we’re doing that and we realize a ‘talking appointment’ is what you need to get motivated and stay on track, that’s what we’ll offer.” It probably helps that physical therapists need to take a lot of psychology classes in college to get into PT school. I was so surprised about that at the time, but it makes sense in retrospect. The mental state you’re in affects your pain level and your ability to move forward with your recovery. As PTs we spend “I was so proud of my PT at that moment! It’s pretty unheard of for a patient to walk into a clinic, not do any exercise, and still get what they need during an appointment.”
a lot of time listening to our patients and coaching, motivating, and encouraging them. (Of course, we’re not real counselors, but if you need a professional to talk to, we can refer you to one.) Seeing my PT put that coach in a new frame of mind made me think of one of my favorite quotes: “People don’t care how much you know until they know how much you care.” If she hadn’t listened to him when he needed it, would he have listened to her when she gave him home exercises? Probably not! Like so many other things in life, PT doesn’t work unless you approach it with empathy, care, and compassion. That’s why my team cheers on every milestone our patients make in their recovery and even gives a “graduation gift” to everyone who completes their plan of care with us. (The gift includes a free T-shirt and a complimentary full-body fitness assessment, which I highly recommend taking advantage of if you haven’t already!) When you walk into our clinic or send a family member to us for help, you can breathe easy knowing you’re in a place where you’ll be listened to and cared for. I hope to see you soon. – Dr. Jennifer Penrose
Penrose Posture, 1 p.m.
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Many people know you go to a physical therapist if you've sustained an injury, but did you know physical therapy can also treat diabetes? Here’s how PT can make a diabetic patient’s life better, one session at a time. What is diabetes, and how does it develop? When we consume certain foods (candy, fruit, bread), our body will break it down into glucose — an important energy source for living organisms. Diabetes is a condition where your body isn’t producing enough insulin, which is a hormone that regulates the amount of glucose in your blood. Without insulin, your body can develop high blood sugar, or hyperglycemia. That’s why diabetes can have such a dramatic effect on your health — if high blood sugar goes untreated, it can damage your nerves, blood vessels, tissues, and organs. These issues can increase the risk of heart attack and stroke, and may even lead to eye damage, kidney damage, and non-healing wounds. Many diabetic patients will experience common symptoms such as tingling or numbness in their hands or feet, fatigue, blurry vision, increased hunger, and other side effects. The good news is that these symptoms can be mitigated — and, believe it or not, physical therapy can be a great way of managing these symptoms. Fight Smarter, Not Harder How Physical Therapy Fights Diabetes
You can fight diabetes with fitness. Diabetes can develop at any age. When it does, many physical problems can develop alongside it, including weakness, loss of endurance, obesity, balance problems, and even chronic pain. Not to mention, diabetes typically leads to less physical activity overall — which can cause many other health issues. This may create a bit of a paradox for some diabetic patients. Physical activity and exercise have been proven to be effective ways to lower high blood sugar levels. Yet, by the time a diabetic patient comes to see a physical therapist, the patient may be very limited in the types of movements they can do. Attempting exercise without guidance can cause injury and worsen the patient’s health. Thankfully, physical therapists are movement experts! They can help patients discover new techniques to exercise in safe, enjoyable ways. These, in turn, will help patients take control of their symptoms again. Diabetes rarely affects two people in the same way, and it often requires highly customized treatment plans. However, depending on a patient’s abilities and their likes and dislikes, a physical therapist may recommend exercises such as walking, cycling, swimming, aerobic dance, or even yoga. Attending a yoga class is a great way to get your balance back. It’s not as physically exerting as other forms of exercise, since yoga trains the body over time. It can also provide major mental health benefits. If you suffer from diabetes, know that nobody has to fight it alone. With a physical therapist on your side, you can fight anything, including a disease that can be as exhausting as diabetes. We’ll have your back. Just give our offices a call.
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How Our TLS Wellness Weight Loss Plan Is Similar to the Mind Diet
Thanks to all the medical research on Alzheimer’s and dementia in recent years, we know diet and aging cognitive function are linked. However, all of the information out there might seem overwhelming and even vague. What do we know for sure? What changes in your diet can make the biggest impact on your brain health? According to the National Institute of Aging — which operates under the U.S. Department of Health & Human Services — experts have suggested the MIND diet is the ideal diet for
Thankfully, you can throw a “single stone” to decrease these risk factors. Research shows a Mediterranean diet is directly linked to a lower risk of dementia and other symptoms of
cognitive decline. What’s MIND?
The DASH diet (Dietary Approaches to Stop Hypertension) was designed to lower blood pressure. The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet is a variation on that diet. However, whereas the Mediterranean and DASH diets welcome all vegetables and fruits of any kind, MIND focuses on plant-based foods linked to dementia prevention. On a MIND diet, you’ll eat six servings a week of leafy green vegetables, plus at least one serving of any other vegetable a day. Veggies, lean proteins, and avoiding food that is pro- inflammatory like gluten, dairy, sugar, and alcohol is how our TLS wellness and weight loss program follows many of the same principles of the MIND diet. Our program has recipes curated by dieticians and nutritionists that you will enjoy. Research shows the Mediterranean diet may include nutrients that protect the brain through anti-inflammatory and antioxidant properties. We hope you can take advantage of these benefits and contact info@penrosept.com for more information on our TLS wellness & weight loss coaching program.
empowering your brain. Here’s why. Why Diet Affects Dementia Risk
It turns out that your brain will experience changes years before the first symptoms of Alzheimer’s appear. This suggests a possible window of opportunity to delay or even prevent dementia symptoms. Between medications, lifestyle changes, or a combination of these interventions, researchers are looking for many possible ways to do this. A healthy diet plays an important role in these efforts. For example, it’s possible that certain diets affect biological function, such as oxidative stress and inflammation, which underlie Alzheimer’s. Alternatively, diet can also work more indirectly against Alzheimer’s by affecting other dementia risk factors, such as diabetes, obesity, and heart disease.
No-Fuss Chicken and Rice Soup Fall is almost here, so it’s time to break out the soup! Your family is sure to love this recipe — it’s a classic.
TAKE A BREAK!
DIRECTIONS
INGREDIENTS
• 2 tbsp olive oil • 1 onion, chopped • 2 garlic cloves, minced • 3 carrots, sliced • 3 celery ribs, sliced • 2 chicken bouillon cubes • 1/2 tsp dried parsley • 1/4 tsp pepper • 4 cups chicken broth • 4 cups water • 1 1/4 lbs bone-in, skinless chicken thighs • 1 cup uncooked white rice • Salt, to taste
1. In a large pot over medium-high heat, warm the olive oil. Add the onion and garlic and sauté for 5 minutes. Add the carrots and celery, then sauté for 1 more minute. 2. Add the bouillon, parsley, pepper, chicken broth, and water. Stir, then add the chicken thighs. 3. Cover and simmer on medium-low for 30 minutes, then add the rice. Stir, cover, and simmer for 15 more minutes. 4. Remove the pot from the heat and transfer the chicken to a large bowl. Shred the meat and add it back to the soup. Discard the bones. 5. Stir, salt, and serve!
Inspired by RecipeTinEats.com
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360-456-1444 | PenrosePT.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
INSIDE THIS ISSUE
1. How to Handle Feeling
Overwhelmed in Recovery
2. Physical Therapy vs. Diabetes 3. What’s the MIND Diet?
No-Fuss Chicken and Rice Soup
4. Balance Training Key to Quality Movement
5 EXERCISES TO IMPROVE BALANCE Find Your Balance
Though we may not always think about it, balance is essential to just about everything we do in our daily routines. From simply getting out of bed, leaning over to tie our shoes, or even walking to the mailbox, we need good balance to keep ourselves steady while performing normal tasks. Know why balance is important. Balance is the ability to control your body’s position, whether stationary or moving. It is a key component of fitness that many people neglect while developing their fitness regimen. Balance training is a great way to help your body recognize where it is and control movements in a given space. When the body knows where its limbs are in space — known as proprioception — it is able to produce smooth, controlled movements with fewer risks of injuries.
Reaction time and agility are also improved with balance training. The body learns how to quickly correct itself but not overcompensate and has the ability to quickly change direction effectively and efficiently. Though balance training is important for everyone, it is especially important for those who have problems due to illness, weakness, or dizziness. It allows them to overcome stiffness or unsteadiness and to develop an awareness of body segments and how to align them.
Consider trying the following exercises:
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Standing with your weight on one leg and raising the other leg to the side or behind you. Putting one heel right in front of the other foot, as if you were walking a tightrope.
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• Standing up and sitting down from a chair without using your hands. • Walking while alternating knee lifts with each step. • Stretching and gentle movement as part of yoga or tai chi. Balance is essential to living a healthy, functional life. It’s important to incorporate balance
These exercises help with balance.
Balance training involves exercises to strengthen the muscles that help keep you upright and improve stability. These types of exercises can be done as often as you like or even every day.
training into your fitness regimen. That way you can decrease the risk of injuries and help move freely and confidently.
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