Take a look at our September newsletter!
SEPTEMBER 2022
KaizenSeattle.com | 206-524-6702
A GRANDMOTHER’S WISDOM
Whether you’re close or see them infrequently, grandparents tend to have an outsized presence in our lives that sticks with us well into adulthood. Sept. 8 is National Grandparents’ Day, a time to celebrate those critical early connections. Both of my grandmothers influenced me heavily and, in their own ways, impacted the way I practice physical therapy today. I would see my Grandma Gina several times a month when I was growing up. She would babysit us sometimes when my parents had a date night, and we’d always gather for holidays and summer barbecues. Though we visited frequently, I looked forward to seeing her every time. Grandma Gina always gave interesting gifts for birthdays and Christmas. And no matter the occasion, she was known for making people laugh. I remember one time when she walked me home from the bus stop. I was probably younger than 10, but I still remember her telling me that she didn’t understand why people called them “the golden years.” Grandma Gina didn’t see anything golden about them, considering that her body had aged and her mobility had begun decreasing. She couldn’t do many of the things she used to do. Every time I hear the phrase “the golden years” since then, I’ve thought about that comment. Many of my patients are in their own golden years and come with varied attitudes.
life. The natural aging process may not be fun, but you can make the best of it. I didn’t get to see my Grandma Sisco as often. She lived in the Midwest, and we typically only saw her once a year during a summer visit. We’d usually stay for about
a week or two, and the day before we left, she’d get a nervous look in her eyes like she was about to start crying. She’d hardly speak to us or look in our direction. She practically ghosted us to protect herself. It confused me a bit as a kid, but as I got older, I understood. It was an unusual but sweet way of showing she cared. And when it was time for us to leave, she’d cry the entire time. Grandma Sisco always thought about her family. She demonstrated this by writing me letters every week while I was in college. I imagine she did something similar for her other grandchildren. I didn’t always respond, and I’m sure I never thanked her enough for them, but I did look forward to receiving them every week. She taught me to remind the people I care about that I’m thinking of them. More importantly, she taught me to do so consistently, whether or not they respond. It’s a part of why we send this newsletter every month. Some patients go out of their way to tell us they enjoy it. Others don’t, and that’s fine. But we hope that, months down the road, when someone is experiencing back or shoulder pain, the newsletter will remind them that we’re here to help. Unfortunately, I can’t get out a typewriter and mail each patient a unique letter every month, but I always want to stay in touch — just like Grandma Sisco taught me. –Dr. Colin Sisco
Some won’t go down easy — even if they’re not as strong as they used to be or have lost endurance, these patients keep moving and stay in the best shape they can. Others, like Grandma Gina, aren’t quite so optimistic. I try to joke with and reassure them that there’s still hope for improvement and a good quality of
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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 taxing 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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Is the MIND Diet Right for You?
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 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. 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. Berries, whole grains (three servings a day), fish, poultry, beans, nuts, and olive oil are other important foods for a MIND diet. You’ll also avoid red meat, cheese, sweets, butter/ margarine, and fried or fast foods. 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 try the MIND diet for yourself!
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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206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
INSIDE THIS ISSUE
1. Dr. Sisco Celebrates Grandparents’ Day 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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GET RELIEF THIS LABOR DAY!
Labor Day Laser Discount: Valid during the month of September, get 10 laser sessions for only $325! (Regularly priced at $399)
5 Reasons You’ll Love Deep Tissue Laser Therapy: 1. It Works: The No. 1 reason you’ll love laser therapy? It works! Deep tissue laser therapy can provide powerful pain relief, promote tissue repair, and reduce swelling. 2. It’s Fast: Treatments typically last 4–7 minutes, and many patients report pain relief and
improved range of motion after the very first treatment. 3. It Lasts: Benefits extend far beyond the treatment itself and continue working for 36 hours after the machine is turned off. 4. It’s Safe: Laser therapy offers a safe alternative to opioids and surgical intervention in many cases. 5. It’s Proven: Researchers have concluded that laser therapy is effective at reducing pain, increasing range of motion, and improving overall quality of life. Treatable Conditions:
Scientifically proven to reduce pain and inflammation! Scan the QR code to find out how:
Call us at 206-524-6702 to take advantage of this deal while it lasts!
And many more, including nerve pain and neuropathies, TMJ, arthritis, sprains, and strains!
206-524-6702
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Don’t just take our word for it. Check out what these patients had to say about their experience with laser therapy!
“My husband has been dealing with neuropathy in his feet for several years. After just a few laser treatments, the incidents have decreased greatly to just once in a while. I was treated for a sore hip and leg by Colin. After about 8–10 treatments, it went away, and I could walk without pain.” –Margaret E.
“I came to Kaizen to see if laser therapy and PT could help my pain. I was diagnosed with three pinched nerves in my lumbar area and torn muscles in my hip about six months prior, and nothing relieved the pain, numbness, and tingling down my leg to my toes. Arthritis in my spine is the cause of the inflammation that pinches my nerves. I had difficulty walking, my balance was terrible, and I was crabby too … I ruled out surgery as too risky. The laser therapy reduced my pain within the first 5–6 treatments. Then I continued the laser and started PT sessions with Barry. After two months, I am almost pain-free. I have learned so much from Barry about how to strengthen my core. I can now go up and down stairs, walk on uneven surfaces, and generally not let my spine keep me from the activities I enjoy. Kaizen gets my thanks for restoring my hope.” –Mary M.
“My injury came from a serious fall on my hip while skiing. At 70 years of age, I was concerned and wondered if I would ever ski again, but Natalie carefully and systematically helped me gain confidence and strength. After reading about the laser treatments, I was able to give it a try. It was amazing for my hip, and I then wanted it for my shoulders. Natalie monitored my progress and continued to listen to my concerns and adjust to my needs. I felt like we were partners in my recovery.” –Linda D.
Call us at 206-524-6702 to schedule now!
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