Massabesic Health Resources - February 2019

Take a look at our newsletter this month!

www.mhrpt.com • (207) 247-3216 FEBRUARY 2019 Massabesic Monthly

FROM THE DESKS OF Jim Stevenson & Hayes Sweeney

YOUR CHOICE FOR PHYSICAL THERAPY

Just as you choose your physician, you also choose your physical therapist. This means that just because your doctor prescribes physical therapy and offers PT at the facility at which they practice, doesn’t mean that you must go to that PT at that facility. Here are some other points to consider. Location: While some patients will need PT once a week, others may need it three times or more a week. Regardless of your PT schedule, the time it takes to get to and home from PT should be taken into consideration when choosing a PT provider. Clinical excellence: There are always new techniques and research that change the way patients can and should be treated. At MHR, there is an emphasis on keeping updated with evidence-based examination and treatment. When embarking on your rehabilitation journey, it is important to remember that your health care decisions are up to you! Take some time to research your options and make the best decision for your health and wellness goals.

From the Thighmaster to the Shake Weight, every era has had its own ridiculous fitness fad. However, in a world increasingly obsessed with health and fitness, silly, single-use items have given way to complex workout methodologies. Instructors and gyms now offer varying pro- grams for success, and each will tell you their system is the best way to get and stay fit. While the debate over the best way to work out continues to rage on, one thing is indisput- able: Exercise is essential to a healthy lifestyle. According to the Harvard Health Letter, there are four types of exercise everyone should do. Each provides unique benefits to your overall health and wellness. Rather than deciding that one is better than the others, it’s smart to make sure you’re mixing them all together regularly. “People do what they enjoy, or what feels the most effective, so some aspects of exercise and fitness are ignored,”says Rachel Wilson of Brigham andWomen’s Hospital. Don’t end up over- looking an integral aspect of any well-rounded fitness regimen. Examine the four most-import- ant types of exercise and ask yourself if you’re getting enough of each. THE 4 TYPES OF EXERCISE A nd W hy Y ou N eed T hem A ll

AEROBIC EXERCISE

–Jim and Hayes

Aerobic exercise, which comprises any cardiovascular conditioning (cardio), speeds up your heart rate and breathing. Whether through walking, swimming, running, cycling, or another mode of repetitive movement, cardio increases your endurance and works out your heart and lungs. Your cardiovascular system is the pump supplying fuel to your muscles. If it’s not

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STRETCHING

firing on all cylinders, you’ll never perform at your best. That’s why regular aerobic exercise is so important. As Anthony Joshua, the heavyweight champion of the world, says, “Cardio is a nice way to start the morning … it’s good to get up, get the body active.”

tear and begin to break down. Balance exer- cises allow you to keep these systems healthy and well-functioning. Some types of exercise, like yoga and tai chi, help maintain your balance. They’re also incredibly easy to start at any point in your life because they don’t have a high barrier to entry. Even if you don’t have balance issues, you may want to consider trying them out. Alternatively, those already dealing with problems should consult a physical therapist, who will provide you with a specific set of ex- ercises designed to recover your lost balance. Many sources will tell you that one type of exercise reigns supreme. The problem with this thinking is that it inhibits all the ad- vantages you can gain from a multifaceted fitness plan. There’s no rule that states you can only pick one or two of the four essential types of exercise, so why limit yourself? Like a balanced diet, the best fitness system is the one that covers all the bases. BOTH/AND, NOT EITHER/OR

When you’re young, it’s easy to take flexibil- ity for granted. A middle schooler can run around all day without warming up and have no fear of straining a tendon or overworking a joint. That’s not the case for older adults, who need to stretch in order to stay limber. Regular stretching will increase your range of motion while reducing your chances of injury — a win-win. Begin by warming up your muscles with dynamic stretches like arm circles or walking in place. Once your blood is flowing, move to static stretches that require you to hold a position. Areas like the calves, hamstrings, shoulders, neck, and back are particularly important to stretch.

STRENGTH TRAINING

Where aerobic exercise targets the cardiovas- cular systems, strength training is all about building muscle mass. “Regular strength training will help you feel more confident and capable of daily tasks like carrying gro- ceries, gardening, and lifting heavy objects around the house. Strength training will also help you stand up from a chair, get up off the floor, or get upstairs,” says Wilson. You don’t need to lift massive amounts of weight to get the benefits of strength train- ing. Body weight exercises, like squats and pushups, are a great way to strength-train. Because muscle mass is actually built during rest periods, be sure to schedule recovery days each week.

BALANCE EXERCISES

Balance is the result of many systems — vi- sion, the vestibular system, leg muscles, body mechanics — working with one another. As we get older, these systems suffer wear and

Strength of Mind Tips to Keep Memory Sharp and Improve Cognitive Function

Irish poet Oscar Wilde once called memory “the diary that we all carry about with us.” Of course, in Wilde’s time, the average life expectancy was less than 50 years old. As modern medicine continues to enable people to live longer, these “diaries” tend to become muddled. Fortunately, there are ways to counteract the natural dulling of our memory that comes with time. PUZZLE YOURSELF Just like any other muscle, our brain needs a workout in order to stay strong. As Dr. Celeste Robb-Nicholson of Harvard Medical School writes, “Challenging your brain with mental exercise is believed to activate processes that help maintain individual brain cells.” Activities like solving puzzles, learning a musical

instrument, or picking up a new hobby work wonders to keep your mind active and your memory sharp. These mental exercises are especially important after retirement, often to make up for the loss of stimulating challenges that work used to provide. GET PHYSICAL Taking care of our physical health has also been shown to help brain function. According to a study by Sydney University in Australia, aerobic exercise is particularly good at jogging our memory. The researchers note that “aerobic exercise acts by preventing the usual decrease in neurogenesis associated with aging, thus resulting in greater retention of neural matter — particularly in the hippocampus.” In short, exercises like

swimming and running keep the part of our brain responsible for memory from shrinking.

SPEND TIME WITH FRIENDS AND FAMILY Humans are social creatures. Many studies have shown that being a part of a supportive social group can significantly benefit our physical and mental health. In fact, the American Journal of Public Health reports that people who have daily contact with friends and family cut their risk of dementia and mental impairment almost in half. Our mental diaries may be longer and fuller than they were in Wilde’s day, but if we fill those pages with hobbies, exercise, and close friends, our memories will remain sharp and vivid for the rest of our days.

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WHY YOU SHOULD EXERCISE WITH YOUR SIGNIFICANT OTHER Couples Who Sweat Together Stay Together

PLAY CATCH!

Each Valentine’s Day, people all over the world rush to the store to buy chocolates and all the ingredients necessary to whip up a romantic dinner for two. Unfortunately, these calorie- laden holiday traditions can undermine the fitness resolutions you made just six weeks before. Instead of throwing your goals by the wayside this February, why not make fitness a couples activity? The National Library of Medicine published a study showing that couples who focused on their health together went to the gym more often and reported feeling more connected in their relationship. These findings were corroborated by a study published in the Journal of Personality and Social Psychology. Scientists claimed that partners who exercised together reported higher levels of happiness and satisfaction in their relationship. If you and your sweetheart are looking for a romantic way to burn some calories this month, here are some great workout ideas for two.

Grab a medicine ball and do some overhead passes, feet-to-feet situp passes, and back-to- back twists with each other. All of these easy at-home workouts help build a solid core.

GO FOR A RUN!

If the weather is nice, the two of you can lace up and hit the pavement together. You could even make a couples playlist to listen to as you run. If the cold temperatures are preventing you from enjoying the great outdoors, head to the gym and challenge each other on side-by- side treadmills.

TRY SOME ROCK CLIMBING!

This is a great way to get a good workout while simultaneously building trust with your partner. Most rock-climbing gyms offer classes in belaying, and staff members can give you tips

to improve your form. Sign up to work with an instructor and test your personal limits together.

Take a Break!

VALENTINE’S DAY COOKIE CARDS

Ingredients

•

2 1/4 cups all-purpose flour

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2 large egg yolks

•

3/4 cup sugar

•

2 teaspoons pure vanilla extract

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1/4 teaspoon salt

•

Royal icing, sprinkles, and edible markers, for decorating

•

2 sticks unsalted butter, cold and cut into 1/2-inch cubes

Directions

1. Heat oven to 375 F.

to low, andmix until dough congeals.

2. In a mixing bowl, combine

flour with sugar and salt. Add butter and combine using a mixer at low speed, until butter breaks down into small, crumbly pieces. Increase mixing speed tomedium andmix until butter and flour clump.

4. Carefully roll dough into a sheet 1/16-inch thick and cut into 4x6- inch cards. 5. On a parchment-lined baking sheet, bake cookie cards for 6 minutes, rotating the pan halfway through.

AQUARIUS ARROW CANDY CHOCOLATE

CUPID DATE

HEART LOVE PISCES ROSES

3. Add egg yolks and vanilla extract to bowl, returnmixer

6. Let cookies cool completely, decorate, and distribute.

FEBRUARY FLOWERS

Inspired by Food & Wine magazine

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Massabesic Health Resources

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Being healthy is at the forefront of many Americans’ minds. The nutrients you put into your system are critical to keeping your mind and body healthy. Everyone knows that staying away from junk, fried, and sugary foods is a good start, but knowing what to add to your diet is equally crucial. Leafy greens, such as kale, mizuna, and spinach, are rich in dietary fiber, calcium, potassium, and iron. They also contain vitamins C, K, and E. Adding these greens into your diet can support weight loss and reduce your risk of high blood pressure and heart disease. To make sure you’re eating enough greens, divide your plate up between fruits, vegetables, grains, and meats. Vegetables or fruits should take up half of your plate. One-fourth should be lean proteins, and one-fourth should be whole grains. This INSIDE THIS ISSUE From the Desks of Jim Stevenson and Hayes Sweeney PAGE 1 The 4 Essential Types of Exercise PAGE 1 3 Ways to Improve Your Memory PAGE 2 Couples Who Sweat Together Stay Together PAGE 3 Take a Break PAGE 3 Valentine’s Day Cookie Cards PAGE 3 Getting Important Greens on Your Plate PAGE 4

ADDING NUTRIENTS TO YOUR MEALS The Importance of Green Foods

guarantees that you’re eating a well-balanced meal and not overloading yourself with large portions of unnecessary calories. When you eat a well-balanced meal, you provide your body with the right nutrients and the calories it needs. If you’re unsure how many calories you should eat to maintain your current weight, multiply your weight in pounds by 12. If you want to lose weight, start by subtracting 500 calories per week to lose approximately 1 pound per week. You can start adding greens into your diet by adding them as side dishes. For dinner, serve a bowl of steamed broccoli or green beans. Instead of grabbing a burger at lunchtime, pack a leafy green salad topped with protein, such as nuts or chicken. This time of year, soups and stews that contain leafy greens will warm you up. If you don’t enjoy eating greens, hide them in smoothies and juices.

The more you eat leafy greens, the more you’ll develop a taste for them. Who knows? Before long, you might find yourself reaching for the broccoli instead of the potato chips when you’re craving a snack!