North County Water & Sports Therapy Center - July 2021


(858) 675-1133 |

15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128


Although I live in sunny San Diego now, I spent my childhood on the opposite side of the country — in New England, actually. Growing up in New Hampshire, our experience of July, and especially Independence Day, was different than it is here. Obviously, New England has a long history dating back to the Revolutionary War and earlier. But as a child, the things that most stuck out to me were, of course, the fireworks. I don’t know if this is still the case, but at the time, many fireworks were legal, unlike in California where the risk of fire is so great. We waved sparklers, of course, running around the backyard. And we sat on the car windshield with blankets and watched the town fireworks soar overhead. They really had a great show, which was normal for our town. As I said, in New England, the Fourth of July is really a big deal. Along with the fireworks, we also had the bonfire, which was just that, a large town fire that people gathered around to finish out the night. As people drifted away to bed, the rumor was that the bonfire ended with streakers every year. Funnily enough, my parents managed to whisk us

away not too long after the fireworks were over. I never did find out if that rumor was true, although I suspect that if anyone was going to go running naked, they wouldn’t have done it until the kids were all gone anyway. As actual descendants of some of the Founding Fathers (many live in that area), we had family history tied up in the festivities, too. I was always more interested in one of our older ancestors, however — a woman who was tried as a witch during the Salem days! At the time, she was somewhat more aged than the younger women, and she was one of the last ones to be arrested and tried. Luckily for everyone, the hysteria died down during her trial, and they cut her loose without action. It certainly makes one grateful for the laws and liberties we received as a result of America’s founding! But those freedoms come with duties as well, especially where the flag is concerned. We were always careful to never leave one out after dark without a light or out at all in the rain. And during handling, we never let the flag touch the ground. Bonfires, fireworks, and mythical streakers

aside, the Fourth of July meant one more thing to me as a kid: the start of a carefree summer. Or at least, what I hoped would be carefree — there were always chores and work as I got older. But we also had barbecues and family gatherings, and we didn’t need any more excuse than nice weather to have one. Whether going down to the pool or riding bikes around the neighborhood, I have great memories of the “dog days of summer” after the Fourth of July. This year we still see the effects of COVID-19 on gatherings and get-togethers, although when we’re able to gather, it feels like a holiday by itself. The return of the Big Bay Boom is a welcome one, and we can let the memories of the past sustain us while enjoying hope for the future of this year.

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As we write this, fire season is in full swing across the United States. Smoke from those wildfires drifts through thousands of cities and millions of homes each summer, aggravating asthma and causing coughing fits. If your house is in an affected area — or you’d just like to ensure that your family is breathing the cleanest, healthiest air possible — this cheap, easy, DIY air filter has your back. What You Need Making a DIY air filter is incredibly simple. All you need is a box fan, a HEPA filter (cheap pleated filters from Winix or FilterBuy work perfectly), and something to attach the filter to the fan, like duct tape, canvas straps, sturdy ribbon, zip ties, or clamps. Use whatever attachment material you have on hand! A screwdriver and four screws are optional. You should be able to find all of the necessary materials at your local hardware store for $25–$50. Build Your Box Fan Filter You’ve probably guessed how this project will come together! First, lay your fan intake side up and cover the front grate with the HEPA filter. Then,

use your canvas straps, clamps, or duct tape to attach the filter to the fan! If you have a screwdriver handy, unscrew the front grating of the box fan before adding the filter, then replace it with the HEPA filter and strap the two together. For a super-study method, screw the filter in place with or without removing the grid. There you have it! You’ve created a filter that will remove dust, smoke, lint, pet dander, and pollen from your home. Tips and Tricks If you’re a visual learner, YouTube is a great resource for this hack! Just search “DIY Air Filter,” and you’ll get dozens of results. One video, “DIY Air Filter | Box Fan Modification | Cleaner Air for Your Home!” even reveals how to use J-channel to make it easy to change out the HEPA filter over time.

This DIY box fan filter isn’t as sturdy or effective as a fancy purifier, but it’s a great option if you’re on a budget.


"After three back surgeries and at 74 years of age, I have concluded that I will have some sort of back and leg pain the rest of my life. But pain is much like worry; I don’t need to dwell on it. It’s best I learn how to manage it. My time at North County Water and Sports Therapy Center, and especially Ryan Monagle, is teaching me to manage pain. Working with the same therapist for the entire hour versus being handed off to one or two recent graduates after 15 minutes is a major plus. And Ryan quizzes me continually to assess what will be the best exercise or routine to manage my specific issues. He majors in the minor muscles that most PT places ignore to mention. I started playing golf again — as badly as ever! And the joy of getting out is incredible. My goal is to visit my friends in Uganda once again, and with Ryan’s help, I think I’ll be able to make the 16- hour flight! Hallelujah! Thank you Ryan and NCWSTC!"

–Edward A. 2



When thinking about extreme and deadly weather, most people conjure up images of massive tornadoes in the Midwest or hurricanes and flooding in the Southeast. But you might be surprised to learn that the deadliest extreme weather event is excessive heat. In fact, according to a study from the National Oceanic and Atmospheric Administration (NOAA), heat causes more deaths each year than floods, lightning, tornadoes, and hurricanes combined. Since 2020 was the second warmest year on record and all the other years in the top 10 have occurred since 2005, it’s time to wise up about heat-related illnesses. Heat-Related Illnesses and Risk Factors According to the Centers for Disease Control and Prevention (CDC), heat-related illnesses are caused by “exposure to extreme heat where the body becomes unable to properly cool, resulting in a rapid rise in body temperature.”

There are several kinds of heat-related illnesses. The least severe are heat rashes, sunburn, and heat cramps, and the most serious are heat exhaustion and heat stroke. While anyone can experience these illnesses if they overexert themselves in hot weather, some groups are more at risk than others, including: • Children under the age of 4 and adults over the age of 65 • People with preexisting medical conditions, such as diabetes or heart disease • People who are overweight • People taking certain kinds of medication • Individuals who are intoxicated or drink excessively Symptoms to Watch Out For Both heat exhaustion and heat stroke have many of the same symptoms, including headaches, dizziness, nausea or vomiting, and passing out. But other symptoms help differentiate the two. Heat stroke victims will have hot, red skin that may be dry or damp, and they’ll likely have a

fast, strong pulse. By contrast, victims of heat exhaustion will have cold, pale, and clammy skin and a fast but weak pulse. Heat stroke is a medical emergency requiring professional medical attention immediately. You should also seek medical help for anyone exhibiting the above symptoms who is also throwing up or whose symptoms are getting worse or last longer than one hour. For a complete list of symptoms and treatment for all heat-related illnesses, visit extremeheat/warning.html . Stay cool this summer and prevent heat-related illnesses by seeking shade or staying indoors on hot days, avoiding exerting yourself in the heat, and drinking plenty of water!


It’s blueberry season! Whip up this simple muffin recipe to celebrate in style.


• • • • • •

1 cup soy milk

• • • • •

1/2 cup plus 2 tbsp sugar 1/4 cup plus 2 tbsp canola oil

1 tsp apple cider vinegar

2 cups flour

1 tsp vanilla extract

2 1/2 tsp baking powder

Zest of 1 lemon

1/4 tsp baking soda

2 cups fresh blueberries

1/2 tsp salt


1. Preheat oven to 375 F. Grease a muffin tin and set aside. 2. In a bowl, combine soy milk and apple cider vinegar. Set aside. 3. In another bowl, combine flour, baking powder, baking soda, and salt. Set aside. 4. In a third bowl, combine sugar, oil, vanilla extract, and lemon zest. Add milk mixture and stir, then add flour mixture. Stir to combine until well-incorporated but not smooth. Fold in the blueberries. 5. Spoon batter into muffin tin, filling each well 3/4 full. Bake 20–25 minutes, cool, and enjoy!

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Inspired by


Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133

15373 Innovation Dr. #175 San Diego, CA 92128



Days of Independence Past ...


Make a Cheap, Easy DIY Box Fan Filter Our Clients Say It Best


What Are Heat-Related Illnesses? Plant-Based Blueberry Muffins


What’s on Your July Calendar?


After last year’s quiet summer, everyone is ready for a different pace this July. Fortunately, if you’re following guidelines and Californians continue to get vaccinated, there’s reason to believe this summer will be significantly freer than the last. But that doesn’t mean that a little planning isn’t a good idea. You may have already been to the biggest event in the county since 2019, Bayfest. From great bands to happy crowds, it was wonderful to see people return to some semblance of “normal,” even if things in other parts of our lives haven’t quite reached that level yet. For example, as a health care office providing hands-on treatment, our practice will be required to mask up and social distance for a while yet. We hope this will be lifted sooner rather than

later, but we still encourage people to plan for alternate ways to enjoy summer in case restrictions are put back in place. One event we’re looking forward to is “Home Grown Fun” on July 16 at the Del Mar Fairgrounds — 2021’s answer to our usual San Diego County Fair. The usual shopping and food concessions will be available, and the rides hearken back to older fairs of years past. The whole event is designed to evoke that “blast from the past” feel, right down to the smaller event size — which is worth the price of admission but also means you should jump on this one soon. Really, though, all kinds of things can make your summer “pandemic proof” regardless of what restrictions come or go. It could be catching the newest movies on Disney+ with the kids or

grandkids (a new Pixar movie came out last month!) — you can now find easy-to-use projectors that turn any room and a bedsheet into a home theater! Or maybe you can go hiking on one of our coastal trails to beat the heat in the sea breeze. A little creativity goes a long way, and until we’re all out of this for good, it’s not a bad idea to “pandemic proof” your summer plans. Find an alternative and don’t hesitate to jump on it instead! 4


2. Stay Hydrated a. Drink more fluids, regardless of how active you are. Don’t wait until you are thirsty to drink. b. Stay away from sugary or alcoholic drinks: These cause you to lose more body fluid. c. Replace salt and minerals: Heavy sweating removes salt and minerals from the body that need to be replaced. A sports drink can replace the salt and minerals you lose in sweat. d. Check out the other side for benefits of staying hydrated. 3. Stay Informed a. Check for updates: Check your local news for extreme heat alerts and safety tips and to learn about any cooling shelters in your area. b. Monitor those at risk: infants and young children, those over 65, and those who are ill. If you fall into this category, consider using the buddy system. Check on each other. Check in with elderly neighbors and family members at least twice a day during a heat wave, especially if they don’t have air conditioning. c. To learn more about heat-related illness and signs to look out for, go to the CDC website: CDC. gov/disasters/extremeheat/warning.html

Whether it is playing at the beach, hiking in the mountains, or enjoying backyard barbecues, summer brings us outdoors. Summer also brings higher temperatures and risk of heat-related illness, especially with sports and heavy physical activity. Here are a few tips from the Centers for Disease Control and Prevention (CDC) on staying healthy when the thermostat rises. 1. Stay Cool a. Wear lightweight, light-colored, loose-fitting clothing. b. Stay cool in an air-conditioned place as much as possible. c. Limit your outdoor activity to the coolest parts of the day, like morning and evening hours. d. Wear sunscreen: A sunburn affects your body’s ability to cool down and can dehydrate you. e. Do not leave children and pets in cars. Cars heat up to dangerous levels quickly even with the window cracked. f. Manage medications: Some medications can impair heat loss, such as antihistamines (often used to combat those allergies you experience outdoors).




Water is your body’s principal chemical component and makes up about 50%–70% of your body weight. Your body depends on water to survive. Even mild dehydration can affect you mentally and physically. Getting enough water each day is one of the best things you can do for your overall health. In addition to getting rid of wastes through urination, perspiration, and bowel movements, the cells in your body use water to keep your temperature normal, lubricate and cushion joints, and protect sensitive tissues.

5. Can aid weight loss. This is because water can increase satiety and boost your metabolic rate. Evidence suggests drinking water ½ hour before meals is more effective in promoting weight loss. So, how much fluid does the average, healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: • About 15.5 cups (3.7 liters) of fluids a day for men • About 11.5 cups (2.7 liters) of fluids a day for women These recommendations cover fluids from water, other beverages, and food. About 20% of daily fluid intake usually comes from food and the rest from drinks. These amounts vary depending on activity level, age, and general health. During warmer months, fluid intake should increase. TIP: If you rarely feel thirsty and your urine is clear to light yellow, you are probably hydrated. Feeling thirsty and darker color urine are indications you need to drink more water. TIP: When in a pool, lake, or ocean, your sense of thirst is suppressed. Make sure to drink frequently when swimming and playing in the water.

Additional benefits of staying hydrated:

1. Helps maximize physical performance. Losing as little as 2% of your body’s water content can significantly impair your physical performance. 2. Significantly affects energy levels and brain function. Mild dehydration (fluid loss of 1%–3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance. 3. May help prevent and treat headaches. Drinking water may help reduce headaches and headache symptoms. However, not all studies agree, so more high-quality research is needed to confirm this potential benefit. 4. May help relieve constipation. Drinking plenty of water may help prevent and relieve constipation, especially in people who generally don’t drink enough water.

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