InMotion Physical Therapy November 2019

NOVEMBER 2019

3001 HUNGARY SPRING RD, STE D | RICHMOND, VA 23228

5711 S LABURNUM AVE | RICHMOND, VA 23231

804-756-8490

804-447-5355

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A YEAR WITHOUT COMPLAINT EXPRESSING GRATITUDE FOR A QUIET YEAR You’re sitting around the dinner table with friends and family on Thanksgiving Day. A delicious spread of perfectly cooked turkey, green bean casserole, mashed potatoes, stuffing, and pumpkin pie lay before you, ready to be devoured. Then someone, maybe a parent or a grandparent, asks everyone to say what they are thankful for from this past year. Now, this might not be exactly what happens at your Thanksgiving meal. Maybe your family knows well enough to wait until after everyone is full and happy before having the thankfulness conversation. Many of us are chomping at the bit to get dinner in our bellies and aren’t interested in talking until after our plates are licked clean and the turkey is reduced to bones. But whatever the case, that conversation is inevitable at a lot of Thanksgiving gatherings. So what do you say? I think many of us will immediately try to think of one or two really big good things that happened to

us this year. Maybe you went on a huge vacation for the first time in over a decade this summer and were thankful for the break from work. Perhaps you or a dear friend or family member got married this year, and you’re thankful for the happy years ahead. Maybe your family had a new addition this year, and you are thankful to have welcomed your new son or daughter into the world. Countless major events can happen in a year and instill in us a deep sense of gratitude. “Sometimes, a quiet year without any major events or struggles can be a blessing in and of itself.” But what if that wasn’t your year? Maybe it feels like nothing noteworthy happened to you in the last 365 days. If so, that’s no reason to sit out of conversations about gratitude. Sometimes, a quiet year without any major events or

struggles can be a blessing in and of itself. This year, that’s what my family and I are thankful for. Some of our extended family had some health issues, but nothing serious, and we didn’t lose any family members. Two of my nieces got married, so our extended family continues to grow. The business side of things at InMotion PT has been going well. Ultimately, this is a year that I can’t find any complaints with. That being said, I want to express how grateful I am for the team at InMotion PT. They worked really hard to make this a year without complaint, and I couldn’t have done it without them. I’m also thankful for the time I get to spend with my family on Thanksgiving, eating a big, traditional dinner and enjoying one another’s company. I hope all of you have a great time with family to look forward to, as well. Happy Thanksgiving!

–Dr. Tom Bohanon

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TEA TIME Tea has been consumed for thousands of years and is the second-most popular drink in the world, with water being the first. It is the national drink of several nations, including China and India, and is an integral component of religious ceremonies the world over. Drinking tea has been known to reduce stress, promote relaxation, and improve sleep. In addition to these instant benefits, tea can also help improve a person's long-term health through regular consumption. YOUR HEART According to Harvard Health Institute, several studies show that those who regularly drink black and green tea are at a lower risk of developing cardiovascular disease. These types of tea contain antioxidants and flavonoids, which are plant chemicals that help dilate arteries and reduce Most people believe physical therapy is mainly rehabilitation for people after an accident. While this kind of treatment is a substantive portion of physical therapists’ daily work, they offer so much more. Because physical therapists holistically examine patients’ entire musculoskeletal systems for abnormal muscle movement and microtraumas, they can often detect issues with skin or connective tissue. Since November is National Healthy Skin Month, here are some tips to help you keep your largest organ healthy all year long. ARM YOURSELF WITH PROTECTION. Even if you don’t see a lot of sunshine during these colder months, you should still keep skin protection in mind. If you plan on spending time outdoors, be

WHAT’S SWIRLING AROUND IN YOUR CUP?

YOUR MOOD Tea leaves contain the amino acid L-theanine, which stimulates several feel-good neurotransmitters, like serotonin and gamma-Aminobutyric acid (GABA). These neurotransmitters help boost your mood and alertness. According to a study by the Huazhong University of Science and Technology in China, tea even has the ability to ward off depression. The study took 22,817 participants with 4,743 cases of depression over 11 studies, and 13 reports found that individuals who drank three cups of tea a day decreased their depression risk by 37%. So, the next time you want a warm beverage that will do your mind and body good, reach for some tea and bask in all the health benefits as you sip.

sure to use a broad-spectrum, water- resistant sunscreen with SPF 30 or higher on the areas on your body that won’t be covered. KNOW YOUR SKIN TYPE. Be sure to choose skin products (makeup, lotions, body wash, etc.) that complement your skin type. People with oily skin, dry skin, or even a combination of both have many options. Furthermore, if you have sensitive skin, be sure to avoid fragrant products, as they might cause further irritation. KNOW WHAT TO LOOK FOR. With approximately 9,500 Americans diagnosed with skin cancer every day, you should examine your skin regularly for symptoms. Look for new or unusual moles and pay attention to bad cholesterol. Studies also link tea consumption with improved vascular reactivity — how well your blood vessels respond to stress. YOUR BRAIN Flavonoids don’t only fight heart disease; these chemicals can also reduce any vascular damage to the brain. The National University of Singapore has conducted studies that link reduced risks of dementia in the elderly with regular tea consumption. The results speak for themselves: “The longitudinal study involving 957 Chinese seniors aged 55 years or older has found that regular consumption of tea lowers the risk of cognitive decline in the elderly by 50%, while APOE e4 gene carriers who are genetically at risk of developing Alzheimer’s disease may experience a reduction in cognitive impairment risk by as much as 86%.”

WHY WE CARE ABOUT YOUR SKIN A HOLISTIC APPROACH TO PHYSICAL THERAPY

any unexplained changes or itches. You can look online or use the ABCDE rule to detect any abnormal symptoms. Because physical therapists use a holistic approach, they can help you with much more than injury recovery. Helping you become pain-free, confident, and healthy is the goal, and that includes your skin!

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PLEASE DON’T STOP THE MUSIC TIPS TO KEEP YOUR SMARTPHONE SECURE WHILE YOU SWEAT

Now that Sony Walkman MP3 players have gone the way of eight-tracks and floppy disks, most regular gymgoers rely on their smartphones for their workout soundtracks. Funneling in tunes is a good move — listening to music has been shown to make people work harder and enjoy exercise more — but when you’re sweaty and constantly moving, it can be difficult to keep your phone secure.

If you’re struggling with your smartphone falling out of your pocket, bouncing distractingly, or impeding your movements, try one of these tricks to keep it stable and accessible next time you hit the gym. ARMBANDS For people who struggle with their phones slipping from sweaty fingers, an armband is the go-to option to secure them. Ranging in price from under $10 to over $100 and customized for most types of smartphones, these holders strap around your upper arm while you work out, keeping your phone within reach and giving you easy access to its screen. The main downside reported by reviewers is that some models are bulky and draw attention in the gym. THIGHBANDS This cousin of the armband has been gaining traction as the smartphone holder of choice for distance runners, basketball players, CrossFitters, and weightlifters. One option called the QuadBandit can even be integrated

with your running shorts. Simply attach the QuadBandit around your thigh under your shorts, push the lining of your short’s pocket under the strap, then slip your smartphone into your pocket until it’s secure under the strap. Your shorts hide the whole assemblage. These holders are less visible than armbands but are also less common, so buyers have fewer reviews to rely on when shopping. LEGGINGS WITH POCKETS Leggings are more popular among women than men, but they’ve recently been revolutionized with smartphones in mind. Brands like Fabletics, New Balance, and Old Navy have overhauled their leggings to include pockets, and, due to the tight, stretchy material leggings are made from, these pockets hold smartphones in place much more securely than regular gym shorts. If you’re in the market for a new pair, consider putting pockets on your must- have list.

GREEN BEANS WITH GINGER AND GARLIC

TAKE A BREAK!

Inspired by Food & Wine Magazine

INGREDIENTS

• 2 lbs whole green beans, ends trimmed • 6 tbsp extra-virgin olive oil • 2 garlic cloves, thinly sliced

• 1/2 tsp ground ginger • 1 tsp crushed red pepper • Kosher salt, to taste

DIRECTIONS

1. Bring a large pot of salted water to a boil. To the side of the stove, prepare a large bucket of ice water. 2. Cook beans in boiling water for 4 minutes. Immediately transfer to ice water. Drain and pat dry. 3. In a large skillet, heat oil over medium-high heat. Add garlic and cook until fragrant, 30 seconds. Stir in ground ginger and crushed pepper. Add green beans. 4. Cook together for 2–3 minutes. 5. Transfer to plate and serve.

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

3001 Hungary Spring Rd, Ste D Richmond, VA 23228

1. A YEAR WITHOUT COMPLAINT INSIDE THIS ISSUE 2. SPILLING THE TEA ON TEA A HOLISTIC APPROACH TO PHYSICAL THERAPY 3. SECURE YOUR PHONE WHILE YOU SWEAT GREEN BEANS WITH GINGER AND GARLIC 4. SIMPLE WAYS TO STAY ACTIVE

TOO BUSY TO WORK OUT? 5 SIMPLE WAYS TO STAY ACTIVE Being active doesn’t have to mean going to the gym every single day. An active lifestyle can be as simple as going for a walk around the excellent low-impact alternatives to keep your body fit and healthy. neighbor or friend if they would like their dog walked, start a dog-walking service, or volunteer at a local animal shelter.

REDUCE TV TIME. It can be tempting to plop down in front of the television after a long day at work or after dinner, but you can also use this time to be active. Get the family together for a walk around the neighborhood, take a few minutes to dance to some of your favorite tunes, or do some light cleaning around the house. PUT A SPIN ON DATE NIGHT. Forget dinner and a movie. Instead, try taking your date out for a round of miniature golf, indoor rock climbing, an evening stroll, a bike ride, or dancing. You’ll have more fun while doing your body good. GRAB A LEASH. Having a dog gives you plenty of opportunities to stay active. If you don’t have a dog, try asking a

neighborhood for a few minutes a day. There are plenty of ways to exercise during daily activities like shopping, spending time with your kids, or hanging around the house. PARK FARTHER AWAY. A lot of people will spend several minutes trying to find a parking space as close as they can to the entrance of a store. However, parking a little farther away will help you score a better parking space and make sure you get your steps in for the day. DO SOME YOGA. You don’t have to push yourself to your absolute limit in order to stay active. There are other, gentler ways to exercise than running 5 miles a day. Tai chi or yoga are

There are plenty of ways to make staying active a part of your daily routine! With enough creativity and motivation, you can turn any activity into an active one.