Helping Aches and Paims
2021
THE
HEALTHY LIVING NEWSLETTER
HELPING ACHES AND PAINS
Here is a quick rundown of things that you can do at home that can reduce your daily pain: 1. Use hot and cold therapy appropriately to reduce inflammation. After a good workout or a day of doing chores out in the yard, your muscles will likely feel sore. Apply ice directly to the area that hurts on and off for 20 minutes at a time during the first 24-72 hours after the pain develops. After that, consider soaking in hot water, such as taking a warm bath, to further soothe your muscles. 2. Don’t underestimate the power of resting! Your body relies on sleep just as much as your brain. You need to get plenty of sleep to keep your stress level at aminimum—and that includes your physical stress level. Aim to sleep between 7-9 hours every night. The more activity you engage in, the more sleep you need. 3. Keep your body in good shape with regular exercise. It may seem counterintuitive to cut down on pain by moving more, but exercise is a really good way to reduce aches and pains. When you exercise every day, you are able to train your muscles for more movement, and thereby reduce aches and pains.
Everyone develops aches and pains from time to time. After a long day out in the sun, or after an afternoon of trying to keep up with household chores, sometimes the tasks that we expect of our bodies can get the best of us. Whether it is a lingering ache in your back, feet that feel swollen and tired after a long day in your shoes, or a crick in your neck that just won’t go away, dealing with aches and pains can really take a toll on your overall feeling of well-being. If you stopped and asked around, you’d be amazed to see howmany people are struggling with aches and pains, just like you. What may surprise you even more is howmany people are coping with those pains without doing anything productive about it. How to Deal with Aches and Pains Pain medications can reduce the severity of aches and pains for a little while, but they don’t do anything to resolve the issue. There are things that you can do at home that can alleviate your aches and pains, helping to reduce the severity of your discomfort while also reducing the likelihood that the pain will return. Don’t just complain about those aches and pains. Start doing something about them.
INSIDE OUR NEWSLETTER: • Helping Aches and Pains • Fighting Inflammation • Patient Success Spotlight • Sudoku
2021
THE
HEALTHY LIVING NEWSLETTER
FIGHTING INFLAMMATION
Although inflammation is necessary to fight infection, it should not continue when the body is in a healthy state. If your body is in a constant state of chronic, low-grade inflammation, it creates hostility throughout your body caused by free radicals. You will likely experience a higher level of joint aches
Try consuming 2-3 portions of leafy greens per day to enhance your immune function. One serving of leafy greens equates to approximately 1 cup of raw greens and½ cup of cooked greens. These can be purchased fresh or frozen. Do not stray away from purchasing fresh produce in bulk because whatever is not used can be placed in the freezer and saved for later! Frozen produce can last up to 6-8 months in the freezer. Leafy greens can be steamed and seasoned with herbs and spices in a pot or pan, added to smoothies, cooked into soups, or eaten as the base of a fresh salad. Vitamin C Most people have been given the recommendation to consume orange juice to prevent a cold. I am pleased to tell you that is not just an old wives’ tale! The key nutrient found in orange juice that helps reduce inflammation and combat illness is Vitamin C. It is a key antioxidant used as a first line of defense against illness. Vitamin C is found in an abundance of fruits and vegetables including berries, peppers, and broccoli to name a few. Try consuming 200mg of Vitamin C per day. This can be obtained through consuming at least 5 servings of fruits and vegetables. A serving of fruits or vegetables can be defined as 1 cup of raw or ½ cup of cooked produce. Add fruits to salads, oatmeal, or pair with a small handfuls of Brazil nuts for a healthy snack. It is time for a newmantra: Skip the juice- go for whole foods! To read more, visit fyzicalpbc.com/blog
WE ARE RANKED #33 ON THE ENTREPRENEUR FRANCHISE 500 FOR 2020
and pains. This inflammation can also be associated with many diseases, such as heart disease, bowel disorders and even cancer. Minimizing the inflammation in your body leads to decreased aches and pains, and a stronger immune system! Along with a thorough examination, and a treatment plan that works for you, let us also work from the inside out by adding to your diet... see below! Leafy Greens Looking for a boost? Look no further because seeing green will have you feeling great! Leafy greens are among themost nutritious group of foods. Not only do they provide fiber to aid in bowel health, magnesium to aid in blood sugar and blood pressure control, they also do not contain any fat. These greens are full of phytonutrients or phytochemicals.
Our mission is to prevent needless suffering & to do all in our power to help people flourish.
www.fyzicalpbc.com
HELPING ACHES AND PAINS
Keeping active, staying rested, and being smart with hot and cold therapy creates a trifecta for healthy management of aches and pains, but they aren’t going to solve the bigger problems. When aches and pains start to grow severe, or chronic, then it is time to reach out to a professional for support. Physical therapy is the best way to reduce aches and pains because it takes into account a combination of active and passive strategies to help tackle the cause of your pain. Why Physical Therapy? There are a lot of different reasons as to why you may start feeling aches and pains. Muscle pain will occur whenever your muscles start to grow. To build more muscle mass, your muscles have to stretch, and lactic acid can pour into the lining of your muscles to cause a burning sensation. More movement will push that acid out, helping you to experience relief, and in time your muscles will develop increased elasticity, and the burning won’t be so severe. Build-up of tension from stress or overuse, and muscle pain from poor posture can also contribute to regular pain. A physical therapist can take a comprehensive assessment to help determine what may be the primary cause behind your aches and pains, and may alleviate some of your back pain. Working with a physical therapist can help you develop a new approach to managing your aches and pains. Your physical therapy program will likely take into account strategies like hydrotherapy, deep tissue massage, guided stretching and targeted movements to help you experience ongoing relief from regular discomfort. Give us a call so we can help you say goodbye to your aches and pains.
8
7
4
2 4 1 3 2
9
4
1
6
2 3
7 8
6
5
4
1
2 8 8 4 3
Call us today to schedule an appointment!
4
9
1
SUDOKU
APPLE, GOAT CHEESE, AND PECAN PIZZA
http://1sudoku.com
n° 35089 - Level Hard
INGREDIENTS • 1lb six-grain pizza crust • Cooking spray
1
3 5
2 9
5
9
• 3 cups thinly sliced Fuji apple • 1 cup crumbled goat cheese • 2 tsp chopped fresh thyme • 1 tbsp extra-virgin olive oil • 2 tsp Dijon mustard • 1 tsp fresh lemon juice • 1 1/2 tsp honey • 2 cups baby arugula • 3 tbsp chopped pecans, toasted DIRECTIONS
6
4 8
1 2 6 3 4 5 8
7 4
4
3 7
Preheat oven to 450°. Place pizza crust on a baking sheet coated with cooking spray. Arrange apple slices evenly over pizza crust; top with cheese. Sprinkle thyme evenly over cheese. Bake at 450° for 8 minutes or until cheese melts and begins to brown. Combine oil and next 3 ingredients (through honey) in a medium bowl, stirring with a whisk. Add arugula; toss gently to coat. Sprinkle pecans evenly over pizza; top with arugula mixture. Cut pizza into 6 wedges.
6
4
7 1
9
http://1sudoku.com
n° 327735 - Level Hard
7
4
www.fyzicalpbc.com
8 9
5 3 4
2
Patient Success Spotlight
FYZICAL PALM BEACH MISSION
To do all in our power to help people flourish and prevent needless suffering!
Print sudoku http://1sudoku.com
6 2 8
5
2
4 3
3
6 5 4 3 7
6 “They gave me my confidence back.” “My experience at Fyzical was great. The professionalism, kindness, and compassion of the staff was top notch. Special thanks to Ed for all his work resulting in my complete recovery.” - Jill 8
4 2 8 7 9
4
5 9
3
7
9 2 1 n° 37953 - Level Hard
SCHEDULE AN APPOINTMENT TODAY!
http://1sudoku.com Try this movement if you are experiencing back pain. Relieve Back Pain In Minutes
1. Open your smartphone to the camera app 2. Center the desired QR code in the frame (this wi l l take you direct ly to schedule an appointment ) 3. Find a time that works for you! INSTRUCTIONS:
5 9 Strengthens back
7
www.simpleset.net
6
3
9
5 FORWARD BEND| LONG SITTING Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. This helps with lower back pain. Hold for 20 counts and repeat as needed. 1 8 3
6 8 9 6 1
4
9 5
7
6
8
4
4
3 7
http://1sudoku.com
n° 319375 - Level Hard
(561) 331-5508
2
3
3 9 6 1
Page 1 Page 2 Page 3 Page 4Made with FlippingBook Ebook Creator