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718.747.2019
Hours of Operation: Monday–Friday 8 a.m. – 4 p.m.
March 2021
ON THE
MOVE
IS YOUR BREAKFAST HOLDING BACK YOUR RECOVERY? 5 WAYS TO SWITCH UP YOUR DIET FOR BETTER RESULTS
can actually fight it. I’m sure you’ve heard a million times that fruits and vegetables are the way to go if you want to be healthy. That’s a no-brainer. But through my research, I found that the vitamins and antioxidants in those foods have a direct impact on a patient’s pain and recovery. Eating cheese or drinking milk can increase pain that would have previously ranked as a 1 or 2 (on a scale of 1–10) to a 5, 6, or 7. I see this in my own patients all the time, especially people with multiple aches and pains. These days, if my physical therapy techniques don’t work, I recommend these five steps:
All right, I’ll say it: Physical therapy isn’t perfect. Traditional PT will do a lot to loosen up your muscles, ease your restricted joints, and help you build strength. If you keep up with your
exercises, it will even help you live longer and move with little to no pain. But not everyone responds to PT immediately or completely. Sometimes I come across a patient whose body doesn’t react to my treatments. No matter how much I do to help, I just can’t fix their entire problem. And that’s when I know it’s time to talk about nutrition — because their breakfast might be holding them back.
1. Stop eating dairy. 2. Give up sugar. 3. Cut out processed foods. 4. Eat less red meat. 5. Enjoy more fruits and vegetables.
For the last eight years, I’ve been a little bit obsessed with nutrition, diet, and food in general. I even joined Functional Medicine University along with other physical therapists, chiropractors, and physicians in order to learn more about the role nutrition plays in recovery. You wouldn’t believe how connected the two things are! Since March is National Nutrition Month, I’ll take this opportunity to fill you in. When I started down this path, I wanted to find another way to help my patients that wasn’t invasive like medications, injections, and surgeries — and I did! It all started eight year ago with a quest to treat one patient. The patient in question was a woman suffering from back pain. Her case seemed typical, but the mix of hands-on physical therapy techniques and exercises I offered didn’t do much to shift her pain. Then, when we were talking about her life outside of the clinic, she mentioned that she had a bowl of cereal with milk every day. I’d recently read that dairy could be inflammatory. (In other words, it could cause irritation in the body, including swollen joints, hypersensitivity, and increased pain.) So I suggested that she cut out the milk. After two weeks without dairy, her back pain improved by 80%! That experience sent me down the nutrition rabbit hole. I discovered that foods like dairy, sugar, red meat, and processed snacks can increase inflammation, while leafy greens and fruits
It all seems pretty simple, but the research coming out about food right now blows my mind! Food is medicine, and that’s true whether you’re 17 or 70. The worst part about all of this is that most family doctors won’t let you in on it. When a 75-year-old is diagnosed with spinal degeneration, for example, their doctor will often prescribe medication instead of talking about diet — even though 75-year-olds with the exact same conditions are living pain-free lives right now because of how they eat. Their bodies function just fine because they don’t have dairy, sugar, and tons of red meat clogging up their nervous systems. Here’s what I’m trying to say: A diagnosis isn’t a sentence, and if PT doesn’t seem to be working for you, the roadblock might be on your plate. If you want to learn more about this, just ask me at your next appointment or pick up a copy of the book I’m reading right now: “How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease” by Dr. Michael Greger. It might just change your life!
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MIND OVER MATTER HOW YOUR EMOTIONS AFFECT YOUR HEALING
When combating pain, patients tend to think physically. They recognize how much the pain hurts them or hinders their ability to do what they love, and they focus on the physical ways this can be improved. However, researchers have found that this isn’t the only way to deal with and overcome pain. Psychological researchers have discovered that merely thinking about a time when you were happy, sad, or scared, can cause a real, visceral reaction from your body. You can begin to sweat and experience a faster heartbeat when you recall that time you were scared, or you can genuinely smile or laugh as you remember a pleasant memory with a loved one. That same idea can be applied to healing from a physical injury, too. According to researchers at Harvard University, being in a constant state of anxiety, stress, or depression — as is common when experiencing an injury — only heightens your body’s fight-or-flight response. This raises your blood pressure and inflammation, resulting in increased pain. Essentially, your body is trying to survive and is working overtime to succeed. It’s compensating for the area in pain, and all energies are going into what’s wrong, rather than preventing other issues. This is the mind-body connection, and it has a common effect on patients healing from injuries, cardiac events, major surgeries, and other medical events. Without proper intervention, diminished mental stamina can wreak havoc on your body. It’s vital that you prioritize your mental health as you heal from an injury, and you can start with these three tips.
Keep a Journal: It might sound cheesy to write down your thoughts each day, but a journal can be the tool you need to pinpoint specific stressors. You might find you have a consistent diminished mood in the early afternoon or after interacting with a coworker. By identifying these triggers, you can better combat them. Find Social Support: Life’s better with someone by your side, isn’t it? Find and surround yourself with people who motivate you most. Ensure your circle has people you can trust, vent to, and who are honest and supportive. Seek Professional Help: A physical therapist can help you find the relief you need physically, while a psychiatric therapist can help you navigate your emotions and mental hurdles in overcoming this pain. Therapy is not just for those with diagnosed conditions. It can help you sort out your emotions and develop healthy coping mechanisms for improved well-being. Recovering from pain is never an easy road so don’t be your own worst enemy. Our team is here to support you during your physical journey, be the cheerleaders you need mentally, and offer any suggestions we can to increase your mental well-being. Just ask us how!
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LAUGH MORE, AGE LESS WHY LAUGHTER IS GOOD FOR YOU
As we age, we’re told to wear sunscreen, eat more vegetables, take vitamins, and even walk more — all in hope that our internal clocks will slow down and we will age better. But something as simple as laughter could actually be one of the easiest ways to slow the ticking clock of aging. Scientists have long known that laughter can be therapeutic and help us live longer. It has been shown to reduce wear and tear on our bodies and improve our relationships. A Norwegian study found that those who prioritized humor were more likely to live past 70 than those who didn’t laugh often. At a biological level, laughter can reduce tension in your muscles and activate a powerful stress-relief response from your brain by releasing dopamine. Just one chuckle may even improve your breathing and heart function! In fact, laughing can work wonders for the heart.
One study showed that laughter therapy helped reduce the blood pressure and cholesterol levels of its participants. Their blood circulation improved, too. Studies have also found that regular laughter can help strengthen your immune system, and it has long-term benefits for those with respiratory conditions.
In addition to your body, laughter is also good for your social life. (And we don’t mean that people will want to spend time with you if you have all the good jokes!) Throughout history, laughter has been an evolutionary sign of understanding. When there are language barriers, laughing together
can create camaraderie and a tighter bond between people of different cultures. The dopamine release that comes with laughter aids in stress relief and creates powerful memories that can improve your mood and strengthen friendships. Of course, laughter has its downfalls, too. Laughing at someone else’s expense is detrimental to their health and can harm your relationships. So, stick to light jokes and actively seek shows, cartoons, or people who make you laugh. You’ll feel good, and your body will be pretty happy, too.
ASPARAGUS AND SMOKED MOZZARELLA
TAKE A BREAK!
PIZZETTES Inspired by EatingWell.com
INGREDIENTS
DIRECTIONS
• 1 lb prepared whole- wheat pizza dough, divided into 6 equal portions • 12 oz asparagus spears, trimmed and cut into 1-inch pieces • 1 tbsp extra-virgin olive oil • 1/4 tsp salt • 1 cup shredded smoked mozzarella cheese • 1/3 cup scallions, thinly sliced • 2 tbsp walnuts, toasted and chopped • 1 sprig of fresh mint leaves, torn • Zest of 1 orange
1. Preheat oven to 500 F and ensure there are two racks in your oven. 2. Line a large baking sheet with parchment paper, stretch each piece of dough into a 7-by-3-inch oval and arrange evenly on the pan. 3. On a second baking sheet, toss asparagus with oil and 1/4 tsp salt. 4.Place dough on top rack and asparagus on bottom and bake for 3 minutes. 5. Remove both trays from the oven, sprinkle cheese over the dough, then top with asparagus and scallions. 6. Return pizzettes to oven and bake until the crusts' edges are golden, about 8–10 minutes. 7. Remove from the oven and sprinkle with walnuts, mint, and orange zest before serving.
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theptdoctor.com 212-73 26th Ave. Bayside, NY 11360
Hours of Operation: Monday–Friday 8 a.m. – 4 p.m.
INSIDE THIS ISSUE
1.
5 WAYS TO SWITCH UP YOUR DIET FOR A FASTER RECOVERY
2. NEED TO HEAL? CHECK YOUR MIND FIRST! 3. THE EASIEST ANTI-AGING TACTIC? LAUGHTER ASPARAGUS AND SMOKED MOZZARELLA PIZZETTES 4. 3 SIMPLE HAND EXERCISES TO AVOID CRAMPS
STOP CRAMPING PALMS WITH 3 SIMPLE HAND EXERCISES Hand health is so easy to take for granted — but the minute we start to lose it, we realize just how important it is. If you’re using your hands to type, scroll on your phone, or do other repetitive motions every single day, this can cause problems later on. Luckily there are some simple hand exercises you can do to keep your joints healthy! A quick tip before we get started: If your hands are feeling painful or stiff, try warming them up with heating pads or soaking them in warm water before your exercises. This will make it easier to stretch and move them. No. 1: Finger Stretch You want to be able to use your hands pain-free and with flexibility. Finger stretches help ensure that’s the case for a lifetime. To relieve pain and improve the range of motion in your hands, first, place the heels of your hands on a flat surface. Then, gently straighten your fingers until they are as flat as possible — but don’t force your joints. Hold for 30–60 seconds. Repeat at least four times with each hand. No. 2: Finger Lift To increase your range of motion and flexibility in your fingers, put your hand in a flat, finger stretch position. But instead of
focusing on keeping your hand as flat as possible, try gently lifting one finger at a time before slowly lowering them. You can also lift all your fingers and thumbs at once, then lower. Repeat for 8–12 times on each hand.
No. 3: Thumb Touch Almost all of our tasks require some coordination between our fingers and thumbs. That’s what this exercise is all about. Press the tips of your thumb and index finger to form an “o” shape with your hand. Create the same shape with your thumb and middle finger. Hold for 30–60 seconds. Repeat this with the rest of your fingers, then do the whole exercise for a total of four times. Going through this workout routine might seem unusual at first, but considering how important our hands are to our daily lives and communication, you certainly won’t regret keeping them in shape. Happy stretching!
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Set up your appointment with any of our physical or occupational therapists.
Call for Your FREE Screening at Our Balance and Fall Prevention Day
We’re here to help you!
Wednesday, March 17, 2021 718.747.2019 THERE ARE ONLY 20 SPOTS AVAILABLE, AND ONE OF THEM COULD BE YOURS! Don’t worry about Medicare visits this year! You can get 24+ physical therapy and 24+ occupational therapy visits.
As for safety … we have spread out the tables to the outskirts of the facility so you won’t feel confined. Lots of space here!
WALK BETTER MOVE BETTER BE STEADY ON YOUR FEET
Are You a Fall Risk? Do You Have Difficulty Walking?
As luck will have it, we are having a Free Screening Day this St. Patty’s Day!
Falling and poor balance can completely ruin your life or even end your life. I’ve seen it many times ... • Every 11 seconds, an older adult is treated in the emergency room for a fall, and every 19 minutes, an older adult dies from a fall. • Falls are the leading cause of traumatic death in people over 65 years old. • Falls affect every third American over 65 years old, with 1 in 3 people falling each year. • Falls can cause you to break a bone, have surgery, and be bedbound. • Falls can cause fear and self-limiting thoughts, which lead to less activity and more health problems. • Falls can take away your ability to live life and cause you to rely on others. Less enjoyment of life can cause depression, increased stress, and a sedentary lifestyle, which can lead to bigger health and life problems. So, by request, I’m helping to fight back against this epidemic by hosting this Balance and Fall Prevention Day. Call for your free screening at our Balance and Fall Prevention Day! 718.747.2019
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