Check out our April newsletter!
theptdoctor.com
718.747.2019
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
April 2025
ON THE
MOVE
STEP SMART Your Shoes Affect Your Whole Body
Did you know the shoes you wear every day could be causing issues that affect your entire body? It’s true! April is National Foot Health Awareness Month, and while most people don’t think much about their feet until they hurt, a lot of those aches and pains — whether it’s in your feet, knees, hips, or even your back — can be traced back to your footwear. Now, I know what you’re thinking. “But, Robert, I bought those super cushy, comfy sneakers that felt amazing when I walked 10 feet in the store. They can’t be bad for me, right?” Well … let’s talk about that. Most shoes, especially modern sneakers, are designed for comfort, not function. They’re packed with thick soles, high arches, and lots of squishy padding. And, yes, they feel great at first. But they’re really weakening the muscles in your feet and altering the way you move, which can lead to bigger problems down the line. Think about this: If you were asked to balance on a fluffy pillow versus firm ground, which would feel more stable? The firm ground, right? Well, the same applies to your shoes. Thick, soft soles actually make you more unstable because your foot is working harder to balance on an unsteady surface. And don’t even get me started on the narrow shape of most mainstream shoes. They squeeze your toes together and force your foot into an unnatural position, leading to misalignment and pain over time. Shoes that
my heels were sore — I almost gave up. But I stuck with it. Now, I do everything in them.
Barefoot shoes — like my go-to brand, Lems — mimic the natural shape of your foot. They allow your toes to spread, strengthen your muscles, and encourage a natural walking pattern. They have zero incline from heel to toe, which helps maintain proper posture and alignment. If you’ve been wearing traditional sneakers with thick soles and high arches your whole life, switching to barefoot shoes overnight can actually cause pain. “But why, Robert?” Because your foot muscles aren’t used to working the way they’re supposed to! You might be thinking, “Okay, Robert, I get it. Feet are important. But what does this have to do with my back, knees, and hips?” A lot! Your feet set the foundation for everything above them. If they’re weak or misaligned, your body will compensate in ways you don’t even realize. For example: • Tight calves can limit ankle mobility, forcing your foot to flatten (hello, flat feet!). • Weak glutes can lead to improper posture and place stress on your knees and lower back.
are too supportive deprive your feet of the strength needed to maintain the arch while rolling over uneven terrain. This creates weak feet. Do you want strong feet or weak feet? After 25 years as a physical therapist, I’ve seen the impact of foot problems on the entire body. Eventually, I decided to put my own advice to the test. I switched to barefoot shoes. And let me tell you — it wasn’t easy at first. My feet ached, and
• Sitting all day creates muscle imbalances that affect how you walk and stand.
Your body is the ultimate compensator. It will find ways to keep moving, even if that means developing poor movement patterns that lead to pain. I’m not saying you need to throw out all your sneakers tomorrow (although I wouldn’t be
Continues on Page 3 ...
718.747.2019 • THEPTDOCTOR.COM • 1
Published by Newsletter Pro www.NewsletterPro.com
ARE SUGAR SUBSTITUTES WORTH THE TRADEOFF?
The U.S. market for soda is worth over $200 billion, fueled by the average American’s annual consumption of nearly 40 gallons of soft drinks — including diet soda. While staying hydrated is good, sending lots of chemical sweeteners into our digestive tracts may not be. Concern for serious health issues started in the early 1970s when scientists linked cyclamate and saccharine, popular synthetic sweeteners, to cancer. Congress banned cyclamate but wouldn’t ban saccharine. More recent studies determined that obesity is related to many types of cancer, and obese people are more likely to consume lots of diet soda. Similarly, high blood pressure, diabetes, and strokes are more likely due to underlying health issues like excessive weight than consuming artificial sweeteners.
In the last decade, more natural sugar alternatives have become available, like stevia, agave, monk fruit, and allulose. Diet soda manufacturers have yet to incorporate these into their soft drinks, but they are experimenting. The Coca-Cola Company uses stevia along with erythritol (another new sugar substitute) in its Vitamin Water Zero. Artificial sweeteners do provide some benefits, including fewer cavities, lower blood sugar, and less weight gain. However, some people still suffer side effects from drinking diet soda. The sugar alcohols in diet sodas are linked to intestinal distress, and one scientist points to a potential link between laboratory- created sweeteners and inflammatory bowel disease (IBD). The importance of our stomach’s microbiome is new to science, and all impacts are under intense scrutiny. Sugar-free beverages may be a better choice than sugar- infused drinks because they don’t cause insulin spikes, but the Mayo Clinic warns that frequent consumption of any type of sweetened drink can become habit-forming, making it hard to return to drinking plain water, which is the optimal choice for health. As with most food trends, we should be informed, listen to our bodies, and make wise choices about what we drink and eat.
Managing Anxiety in Midlife SIMPLE SOLUTIONS FOR A CALMER MIND
As we age, life’s demands shift in ways that can heighten anxiety. Many older adults navigate significant changes — increased career demands, aging parents, and chronic health conditions. Hormonal shifts associated with aging, especially among women, can also amplify stress and unease. Common symptoms include irritability and panic, insomnia, trouble with memory and focus, and digestion problems. Fortunately, there are strategies to help you regain control and maintain your well-being. Practice mindfulness and relaxation techniques. Mindfulness techniques encourage you to focus on the present moment, which can counteract racing thoughts and reduce feelings of worry. Mindfulness-based practices include meditation, deep breathing, and yoga. Even a few minutes of daily practice can make a big difference. Stay physically active. Physical activity releases endorphins, which improve mood and reduce stress. Activities like walking, swimming, and tai chi can be ideal for older adults, as they are gentle on
the body while providing mental health benefits. Aim for 30 minutes of activity most days of the week. Maintain social connections. Strong social ties are one of the most significant predictors of contentment. Reaching out to friends, family, and community groups reduces feelings of isolation and can help manage anxiety. Consider joining a book club, taking a class, or volunteering — these help foster meaningful connections while keeping your mind engaged. Seek professional support. If anxiety feels unmanageable, speaking with a therapist or counselor can help. Cognitive behavioral therapy is beneficial for anxiety, as it enables you to identify and reframe negative thought patterns. In some cases, a medical provider can prescribe helpful medication. Experiencing anxiety in your 50s and 60s is more common than you think, but it’s also manageable. Taking proactive steps today can lead to a calmer, more confident tomorrow.
2 • 718.747.2019 • THEPTDOCTOR.COM
Published by Newsletter Pro www.NewsletterPro.com
The Hidden Benefits of Loving Your Daily Workout When getting in shape and sticking to an exercise routine can feel like an uphill battle, it doesn’t have to. Current Find an Exercise Routine You Can Stick To
enjoy. If it’s easier to exercise with friends, ask at your gym for groups that meet there or find other people who want to work out with a group on social media. Break the 150-minute goal into smaller, achievable increments. If you like jogging, rather than running for 30 minutes five days a week, substitute cycling — either outdoors or inside on a stationary bike — every other day to take the pressure off your feet and joints. Three 10-minute workouts rather than one long session is also fine. Whatever feels good for you and keeps you giving your best effort each workout. Track your sessions and reward yourself. Keeping a calendar of your successes helps make your good habits tangible. If you need a boost, look for different yoga, dance, or martial arts classes to incorporate into your schedule. After 30 KETO LEMON GARLIC BUTTER CHICKEN
studies show that we should strive for at least 150 minutes of moderate exercise weekly. Moderate being defined as walking 2 miles in 30 minutes or biking 5 miles in the same amount of time at a rate that requires some effort to hold a conversation. With these guidelines in mind, it’s time to reset your workout expectations with these three tips to help you find a program you can stick with. Choose something you enjoy. It’s okay if lining up at dawn to enter a CrossFit gym isn’t your thing. There’s nothing worse than dreading daily trips to a weight room when you’d rather be out hiking or playing a competitive sport. The important thing is to do what you
days of success, give yourself a treat, whatever may be motivational. The bottom line is that exercise should be enjoyable if you’re going to stick with it. Don’t beat yourself up if you fall off the wagon. The voice in your head should be encouraging, the way you would speak to a friend who’s struggling. Give yourself time to establish your new routine. If you choose activities you enjoy, taking time for yourself will be a pleasure. You’ll start looking forward to your exercise routine and be more likely to stick with it over the long term.
... continued from Cover
–Dr. Robert Morea Your feet do a lot for you — it’s time to return the favor. If you’re curious about barefoot shoes, start slow, be patient, and focus on strengthening your feet and body along the way. And if you need guidance, my staff can help you transition safely. You might also need strengthening exercises to support your arch and help maintain proper ankle alignment. mad if you did!). But if you’re dealing with foot pain, knee pain, back pain, or balance issues, it might be worth looking at what’s on your feet. Try this simple test: Stand barefoot and feel how your feet spread naturally. Put on cushioned sneakers and notice how they restrict movement. Walk barefoot and feel the difference in how you step.
Inspired by DietDoctor.com
INGREDIENTS • 4 chicken thighs, bone-in, skin-on • Salt and pepper, to taste • 2 tbsp olive oil • 2 tbsp unsalted butter
• 2 cloves garlic, minced • 1/4 cup low-sodium chicken broth • 2 tbsp heavy cream • 1 lemon, zest and juice • 2 tbsp chopped parsley, for garnish
DIRECTIONS
1. Preheat oven to 400 F and season chicken with salt and pepper. 2. Heat olive oil in an oven-proof skillet over medium heat. Sear chicken skin-side down until crispy, about 5 minutes. Flip and cook 2 more minutes; remove from skillet and set aside. 3. Melt butter in skillet, then sauté garlic until fragrant. Add broth, cream, lemon juice, and zest. Simmer for 3 minutes. 4. Return chicken to skillet, spoon sauce over, and bake in oven for 15–20 minutes or until cooked through (165 F internal temperature). Garnish with parsley before serving.
718.747.2019 • THEPTDOCTOR.COM • 3
Published by Newsletter Pro www.NewsletterPro.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
718.747.2019
212-73 26th Ave. Bayside, NY 11360
theptdoctor.com
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
INSIDE THIS ISSUE
1.
I Ditched Cushioned Sneakers After 25 Years as a PT
2.
How Much Do You Know About Diet Soda? Your Guide to Conquer Anxiety
3.
Make Exercise Fun and Effective Keto Lemon Garlic Butter Chicken
4.
Mastering the Art of Nature Photography
Capture Nature’s Beauty Like a Pro
Quick Tips for Better Outdoor Photos Nature photography offers a great way to get outside and capture the beauty of the natural world. Whether you’re new to this hobby or have been snapping photos for years, you can always enhance your skills with these four tips for producing compelling outdoor photos.
speed, and ISO, which control exposure and depth of field. For instance, a wide aperture (low f-stop) can help create a shallow depth of field and isolate your subject from the background, which is particularly effective for wildlife photography. Conversely, a narrow aperture (high f-stop) is ideal for landscape shots because it increases the depth of field and helps keep more of the scene in focus. Consider Composition In photography, composition is key. When taking nature photographs, apply compositional rules such as the rule of thirds (placing subjects off- center), leading lines (guiding the eye with pathways or rivers), and framing (using natural elements to highlight the subject). Experimenting with different perspectives and angles can also add depth to your photos.
Be Respectful Whenever you’re out in the field,
Plan Ahead Before heading outside with your camera and other gear, research your chosen location and the subject you aim to photograph. Understanding the local wildlife, plant life, and weather conditions can inform your equipment selection. Timing is also key. Early morning and late afternoon, known as the “golden hours,” offer soft, diffused light that enhances natural scenes. Master Your Equipment Be sure to familiarize yourself with your camera’s settings. Some of the most important include aperture, shutter
respect the environment by following local guidelines, maintaining a safe distance from wildlife, and minimizing your impact on natural habitats. Always stay on designated paths and never remove any natural objects. Following a few simple rules protects wildlife and the landscape and maintains the integrity of your photography. With these tips in mind, you’re ready to enjoy the outdoors while capturing images that reflect the beauty of the natural world.
4 • 718.747.2019 • THEPTDOCTOR.COM
Published by Newsletter Pro www.NewsletterPro.com
Are you suffering from arthritis pain? Is it difficult to walk?
If you are, did you know that your daily habits are keeping you in that condition?
Come in for a free screening and learn how to improve your ability to move and reduce your pain. You’ll learn what muscles are weak and tight, causing an imbalance in your hip or knee joints.
Try our Deep Tissue Light Laser, which helps reduce inflammation three times as fast. BONUS: Learn how what you are
Free Screening Day Wednesday, April 23 avoided surgery and enjoy living with pain-free joints, even though they have arthritis! You can, too! eating creates inflammation and pain when you walk. Don’t be misguided and assume you have bad genetics and that a joint replacement is inevitable. Many people follow the simple rules we teach on how to eat properly and exercise daily. They have
212-73 26th Ave. Bayside, NY 11360 Located in The Bay Terrace Shopping Center
Specializing in Hand Therapy
At the PT DOC Physical Therapy Clinic, our Occupational Therapist, Maria Zalazar, OT, specializes in treating hand conditions like osteoarthritis, rheumatoid arthritis, fractures, and carpal tunnel syndrome. Her approach combines targeted exercises, Light Laser Therapy, and massage techniques to improve hand function, strength, and dexterity. She emphasizes patient education for joint protection and pain reduction. Her goal is to alleviate discomfort and promote healing, ultimately improving the patient’s quality of life. And, of course, all treatments are directly one-on-one for the entire session.
212-73 26th Ave. Bayside, NY 11360 Located in The Bay Terrace
Free Screening Day Wednesday, April 23
Shopping Center 718.747.2019
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6Made with FlippingBook Ebook Creator