Our Monthly Newsletter
2023
THE
HEALTHY LIVING NEWSLETTER
REDUCE YOUR RISK OF A FALL-RELATED INJURY
INSIDE OUR NEWSLETTER: • How FYZICAL Can Improve The Health Of Your Spine • Healthy Recipe • Patient Success Spotlight • Tell Us How We Did!
2023
THE
HEALTHY LIVING NEWSLETTER
STAY ON YOUR FEET WITH PHYSICAL THERAPY
Are you at risk of falling? Some people have a higher risk of falling than others, and a combination of factors causes most falls. The more risk factors a person has, the greater their chances of falling. The most common risk factors include: • Advanced age • Dizziness or vertigo (“spinning” sensations, even when remaining still) • Vision problems • Impaired balance and gait control (whether age-related or due to illness) • Muscle weakness and reduced physical fitness due to a sedentary lifestyle • Neurological disorders (i.e., Parkinson’s disease and Alzheimer’s) • Cardiovascular disease (i.e., heart attack, stroke, PAD) • Cognitive impairments • Depression • Acute and chronic illnesses • Previous history of falls
Do you frequently notice an imbalance, dizziness, or unsteadiness that makes you feel as if you may fall over at any given time? Have you suffered from a fall in the past? Are you worried that you may be at risk of falling? At FYZICAL, our team will address your concerns and help you regain your confidence! In older adults, falls are the leading cause of fatal and nonfatal injuries. Most people don’t think about working on their balance until it is too late. The good news is that you can easily prevent most falls with guidance from a physical therapist. Falls are a significant concern for seniors, and even without an injury, a fall can cause a loss of confidence and reduce a person’s ability to carry on with daily activities. If you have recently sustained a balance-related injury, it is important to seek the help of a physical therapist immediately to avoid additional injuries in the future. Our team will give you the tools to recover from a recent fall or avoid additional injuries in the future. Call FYZICAL today for an appointment, and let us help you get stronger and more confident so you can do the things you enjoy!
Our mission is to prevent needless suffering & to do all in our power to help people flourish.
www.fyzicalpbc.com
Your physical therapist will assess your medical history to determine how many risk factors toward falling you may have. They will educate you on what these factors mean, as well as steps you can take to decrease your risk. Our physical therapists will perform a thorough physical evaluation to figure out the best treatment plan for you. We will start with an injury evaluation and a mobility, strength, and balance assessment to identify all the factors contributing to the injury. This will consist of a thorough history to understand more about the demands on the body, how many risk factors you may have, and your overall health status. In addition, we will include a review of your fall history and fear of falling, as well as identify any home hazards/environmental factors that may contribute to your fall risk. We will use this information to develop a comprehensive program that includes targeted manual techniques, mobility work, strengthening, and any appropriate PHYSICAL THERAPY CAN KEEP YOU ON YOUR FEET
Some common aspects of treatment include: • Pain management. Your physical therapist will work with you on relieving pain first before continuing any other forms of physical activity. • Balance training. Balance is a large part of fall prevention, as lack of stability is one of the main reasons falls occur. Your physical therapist will design a balance training plan for you as part of your treatment. • Strength training. Your physical therapist will design a strength training plan for you, which will focus on specific muscle groups in need of improvement. Your physical therapist will then incorporate task-specific treatments with a safe and effective progression to assist you in a safe return to daily activities. Every good therapy program will include injury prevention strategies that ensure you stay doing what you love! Call our clinic for help today Exercise is one of the most effective treatment methods for patients with an increased risk of falling. Our team will help guide you through the steps you need to regain your confidence and reclaim your life. Contact FYZICAL to schedule a consultation and get started today! Sources: https://www.cdc.gov/homeandrecreationalsafety/falls/adultfalls. html •https://www.bmj.com/content/347/bmj.f6234 •https://bmcgeriatr. biomedcentral.com/articles/10.1186/s12877-019-1359-9 •https://ijbnpa. biomedcentral.com/articles/10.1186/s12966-020-01041-3
balance and gait techniques for the individual. What to expect in physical therapy
The good news is that you can prevent most falls. The key is to get guidance from your therapist, who will teach you the correct exercises to improve your balance. Our recommendations aim to reduce your risk of falling, but they will also aid you in improving coordination, strength, flexibility, and overall movement.
CALL (561) 331-5508 TODAY TO SCHEDULE AN APPOINTMENT!
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SUDOKU
CITRUS-CHIPOTLE GRILLED TOFU
INGREDIENTS • 1 14- oz block Earth Grown Organic Extra Firm Tofu • 3/4 c freshly chopped cilantro • 2 chipotle peppers in adobo, plus 2 tsp adobo sauce • 6 garlic cloves, chopped • 2 tsp orange zest
• 1/3 c fresh orange juice • 2 ½ tbsp fresh lime juice • ¼ c extra virgin olive oil 4 9
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• 1 tbsp brown sugar • 1 tsp ground cumin • 1 tsp kosher salt • Lots of black pepper • 100% avocado oil
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DIRECTIONS: Drain and slice the tofu. To a blender or food processor, add the cilantro, chipotle peppers and adobo sauce, garlic, orange zest, orange juice, lime juice, olive oil, sugar, cumin, salt, and black pepper to taste. Blend until relatively smooth. Season to taste with more salt and pepper needed. Reserve 4 tbsp of the marinade. Transfer tofu slabs to a shallow dish and pour the rest of the marinade on top. Allow to marinate for at least 15 min. Preheat a gas grill (between medium and medium-high) with the lid on for at least 10 minutes to get the grates really hot. Immediately before or as soon as you add the tofu, turn the burners directly under the tofu to low heat and close the lid. Grill the tofu for 8 to 10 min, until nice grill marks form. Carefully flip each tofu slab and grill for another 7 to 10 min. Once the tofu is grilled, brush it with the reserved marinade. https://rainbowplantlife.com/the-complete-guide-to-vegan-grilling/ 6 4 5 1 7 2 2 8 6 7 9 3 1 6 3 4 http://1sudoku.com n° 221183 - Level Medium
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n° 29853 - Level Medium
www.fyzicalpbc.com | (561) 331-5508
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Patient Success Spotlight
5 WAYS TO INVEST IN YOUR HEALTH
“They are a great team.” “I came with several back issues, kyphosis, lordosis evidently contributing to a sway back, bad posture and a weak lower back. They gave me hope where I had no hope. It is amazing what can be done with muscles, etc. with training by the therapist. Corey and Chris have been amazing. Corey today getting me to do the correct form (for my “folding” back”) in foundational ways so I can do it in harder ways and incorporate into daily life. I learn something each visit that has been helpful. Hannah at the front desk is also helpful. They are a great team.” — Martha W. TELL US HOW WE DID! Help us help more people in our communities
1. Make sure to eat healthy. Eating healthy doesn’t mean you have to stay away from all sweets and salty snacks, it just means being smart about your food choices. Try swapping out your burger for lunch for a healthy meal of salmon and asparagus and buy less sugary snacks at the grocery store. 2. Exercise regularly. We all have unique bodily compositions. You don’t have to work out so hard that you pass out! Find a workout that raises your heart rate as much as feels comfortable for you. In this sense, exercise turns into medication. 3. Get to sleep at a decent hour. Everywhere we look nowadays, there’s a glow of blue light glaring back at us. Try to put your phone down and turn your television off in the evenings so your mind and body have a chance to slow down and get ready for sleep. Staying up until two in the morning is setting your body up for exhaustion. If you must have a light on at night, Harvard Health suggests “[using] dim red lights for night lights. Red light is less likely to shift circadian rhythm and suppress melatonin.” 4. Have a primary care physician. Shockingly enough, many people do not have primary care physicians! When they don’t feel good, they turn to express medical centers (which can be quite pricey and time consuming) for help. Having a primary care doctor is a good way to keep all of your medical history in one place. You can also have a “go-to” office to call when you’re in need of referrals for specialists. 5. Pay attention to your mental state of being. Being healthy is about more than just your physical state. Your mental and emotional wellbeing are important as well. Investing in your health means investing in all aspects of your body, and if you’re struggling with anxiety or depression, it could benefit you to see a counselor.
by leaving us a Google review! 1. Visit us at www.fyzicalpbc.com
2. Choose a location at the “Locations” tab (this is where you will find a map linked to our Google Reviews) 3. Tell us how we did!
REQUEST AN APPOINTMENT TODAY!
INSTRUCTIONS:
1. Open your smartphone to the camera app 2. Center the desired QR
code in the frame (this will take you directly to schedule an appointment) 3. Find a time that works for you!
Sources: https://www.health.harvard.edu/staying-healthy/blue-light-has-a- dark-side
CALL (561) 331-5508 FOR MORE INFO TODAY
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