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F Y Z I C A L THERAPY M O N T H L Y 904-223-2363
APRIL 2020
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HOW TO TAKE A BREAK WHEN STRESS OVERPOWERS YOUR PHYSICAL WELL-BEING
to place, while a vacation is a break from all your obligations. You can stay right at home and have a vacation (a staycation!). The important part is doing whatever you need to have a break from the stress in your life. Vacation is really about getting out of the everyday routine. You can try something new, or you can return to a nostalgic place that gives you a sense of happiness and comfort. Everyone has a different vacation mode. My daughter is turning 14 soon, and for her spring break, we always take a vacation. We live by the beach but don’t always get the opportunity to enjoy it to the fullest. So, this year, we’re doing a staycation. We’ll turn off our phones, dress up in fun and different ways (as if on an exotic vacation), and, most importantly, go to the beach. Outdoor activities are definitely important to us as a family. Beyond walking and swimming at the beach, we’ll kayak someplace if the weather is warm enough. Spending time with one another through physical activity can really help us decompress. If you’re a new patient, it might be tough for you to return to sports or other physical activities you enjoy most, but that’s okay because I have some advice for you. I always tell my new patients that when talking to a therapist or doctor, they should write their top three questions down and ask them. Often, the pain of your injury is made
Where does stress sit on your body? In a busy lifestyle, it’s not a question that we always consider. Between your daily workload, the next sports practice for the kids, planning what you’re going to eat for dinner, and considering what other people might be thinking, you may be putting a lot of pressure on yourself. April is Stress Awareness Month, and as a physical therapist, I see a lot of the physical manifestation of stress. But I know where it starts: in the mind and the spirit. First, one of the best things you can do for yourself is step away from your phone and computer during a certain time of day. Don’t just silence your phone; turn it off completely. Watch TV, take a bath, or read a book — do anything you want! Just don’t use your phone. I grew up in a time when phones were connected to the wall, and people left a message if you weren’t home. Now, anyone and anything can pop up as a notification and demand your attention. You’re always on. You need a moment to shut down and internally rest from the outside world. Second, getting your eyes off the screen can help you rest, but this doesn’t replace another important way of resting: vacation. Even if you travel often, it doesn’t necessarily mean you’re taking a vacation. Many experts have identified a significant difference between a trip and a vacation. A trip just means you’re going place
more stressful by being unaware of how it’ll affect your present and future. Doctors can be very busy people, but you should ask them at least three questions about how to handle your injury. It’ll make you heal with more awareness and ease your worries about the healing process overall. Why write them down? Because physically crossing the questions off a list can be very satisfying, and, in my experience, makes concerns easier to dismiss. As a physical therapist, I know there’s a direct link between stress and physical discomfort. If someone has hip or foot pain and they’re stressed out, that pain can only escalate. Body tension from stress prevents your body from relaxing. One way of identifying your pain can be meditative breathing. Slowly inhale and exhale, and try to relax your whole body. Which part is most resistant to relaxation or hurts most? That’s often where your stress manifests itself. Take an Epsom salts bath, get a massage, or see me, your favorite physical therapist, and I can help eliminate your pain. I hope everyone becomes a little more aware of their stress. Today, take some time away from the busy world for yourself. It might be just what the doctor ordered. -Dr. Joanna Frantz
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HOLISTIC METHODS FOR TAMING SEASONAL ALLERGIES LEARN TO BREATHE BETTER
GETTING TO THE GYM What’s the hardest part of working out? For most people, it’s not the heavy weights or the long cardio sessions — it’s actually stepping into the gym. Sometimes, people will wake up and think that the gym isn’t possible that day as they lay in bed. Some people will psych themselves out of working out because their time is limited, or they worry about how tired they’ll be after the workout (especially after or before a busy day). Instead of thinking of reasons you can’t or don’t want to go, focus your mind only on the task of getting there. Stepping into the gym will often give you the mental push to actually work out. It’s also best to leave the all-or- nothing mindset behind — a 45- or inflammation and swelling, while quercetin, found in tea, red wine, and apples, can act as a natural antihistamine. If you’re looking for something more savory, spicy foods can light a fire under your mucus, break it up, and clear your nasal passages. POKE THEM AWAY Acupuncture is an ancient Chinese treatment method that pinpoints specific pathways crucial to the flow of energy throughout the body and reopens them through strategic needle placements. While studies have yet to prove that acupuncture can serve as a stand-alone treatment for allergies, it has been shown to aid in symptom management. Acupuncture can also decrease pain and release built-up pressure caused by congestion. DRAIN THEM AWAY Have you ever just wanted to open your nose and flush out all of your congestion? With a neti pot, you can! Simply create your own saltwater
Whether your New Year’s workout routine is finally embedded in your schedule or you’re still trying to make it happen, always remember that your mind is just as important as your body. On some days, you may feel like anything is possible, and on others, it may feel impossible to even get out of bed. Don’t worry, that’s totally normal! There’s no reason to feel ashamed if you’re struggling with gaining steam and motivation for your workout. Here are some mental strategies to help you get firmly into your routine this year and the years to come. The season of sniffles and sneezes is upon us, but you don’t have to let your allergies stop you from enjoying gorgeous April blooms and fresh spring breezes. Try these natural solutions to help combat your allergies and breathe a little easier this spring — though if your allergies are persistent, seek professional medical help. EAT THEM AWAY Food is often overlooked as a method to fight your allergies, but make no mistake: The nutrients in some foods can do wonders for your body! Use this to your advantage by choosing ingredients proven to fight the sniffles. Raw, local honey has the ability to soothe scratchy throats, which protects the airway passage from further damage. ( Warning: Children under the age of 1 should never consume honey.) Also on the sweeter side, the naturally occurring enzyme in pineapple, bromelain, has been shown to ease
solution with filtered water — do not try this with unfiltered water, as deadly organisms can enter your body this way — and 1 teaspoon of salt. Some experts even suggest adding a pinch of baking soda to the mixture to soothe the bite of the salt. Next, pour the solution into the pot. Tilt your head to one side over a sink, pour the mixture from the pot into one of your nostrils, and let it drain out the other side. Repeat on the opposite nostril and feel the relief!
FINDING MOTIVATION ON THOSE TOUGH DAYS TOP MENTAL STRATEGIES FOR YOUR FITNESS ROUTINE
55-minute workout isn’t required every single gym session. Life happens, and even if it’s a short exercise, your workout will actually energize you for the rest of your day. PUSHING YOURSELF TO THE LIMIT Studies have found that the most successful people share grit: the ability to work hard and endure even the most difficult times. Workouts will burn, and the motions may feel uncomfortable or even painful, so it’s crucial to have the grit to push yourself to the limit. Rather than give up, you should embrace the pain and see it as a sign you’re growing stronger. Adjust your inner vocabulary. Anything that seems “uncomfortable” should be reconsidered as “intense” but something you can work through. Of course, be careful of injury pains!
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GOOD OL’ GARLIC AND EVERYTHING WE LOVE ABOUT IT
worshiped the plant and even used it as local currency. It’s still loved by many today, though it is primarily used for cooking.
Did you know that there are over 2.5 million acres of garlic in cultivation worldwide? It’s no wonder: Garlic boasts a fascinating history, has unparalleled health benefits, and is used in so many different types of cuisine around the world. Plus, garlic just makes recipes tasty! National Garlic Day is April 19, so here are some facts to help you brush up on your knowledge and celebrate it to the fullest. Humans have been using garlic for a variety of purposes for over 5,000 years. It originated in central Asia and rapidly spread to many civilizations and cultures around the world. Its nutritional and remedial benefits quickly made it popular in recipes, medicine, and even magic potions. Its pungent aroma was thought to ward off evil beings like witches and vampires, and ancient Greek warriors ate it to instill strength and courage. Egyptians HISTORY
HEALTH
Throughout history, garlic has been used to treat wounds, cure asthma, combat diseases, and even fight gangrene. Today, its recognized health benefits are a little more practical but no less astounding. Garlic contains vitamins, minerals, and antioxidants that can boost immunity, reduce inflammation, lower cholesterol, promote healthy hair and skin, and fight fungus and bacteria. The best way to take advantage of these benefits is by eating it raw, but if you can’t deal with the lingering stinky breath, following proper cooking methods can still yield healthy results.
eight weeks if the skin is unbroken, and around two weeks for individual cloves. Garlic works well in recipes that call for its relatives, like onions, shallots, and leeks. When cooking with garlic, the finer you mince and mash, the more flavor you’ll get. You should also let your garlic rest between chopping and cooking, and add it to the pan near the end of the recipe to better preserve its nutrients and flavor. Garlic breath can often be combated with a little bit of lemon juice, but if you’d rather let it linger and savor the flavor, your secret is safe with us! SESAME ZUCCHINI NOODLES Inspired by PaleoRunningMomma.com
HOW-TOS
When buying garlic, avoid shriveled or soft bulbs. Its shelf life is roughly
TAKE A BREAK!
INGREDIENTS
• 3 tbsp coconut aminos • 3 tbsp pure sesame oil • 3/4 tsp fresh ginger, grated • 2 cloves garlic, chopped • 2 tbsp apple cider vinegar • 3 scallions, thinly sliced • 1/4 cup chopped almonds
1. If you have a spiralizer, use it to cut zucchini into noodles. Otherwise, use a peeler. Salt zucchini. Allow zucchini to “sweat” out water for 1 hour, wrap in a paper towel, and squeeze the water out. 2. In a food processor, blend dates with almond butter and aminos until smooth. • 4 medium zucchini • Salt, to taste • 3 medjool dates, pitted and softened in warm water for 5 minutes • 3 1/2 tbsp creamy, unsweetened almond butter DIRECTIONS
3. Add sesame oil, ginger, garlic, and vinegar and pulse until sauce is smooth. 4. In a pan, sauté zucchini noodles until heated and slightly softened. 5. Toss zucchini noodles with prepared sauce and top with scallions and almonds.
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INSIDE THIS ISSUE
1.
HOW TO TAKE A BREAK
2.
FIGHT THE SNEEZE WITH THESE HOLISTIC REMEDIES TOP MENTAL STRATEGIES FOR YOUR FITNESS ROUTINE
3.
CELEBRATE NATIONAL GARLIC DAY
SESAME ZUCCHINI NOODLES 4. LAUGHTER YOGA’S RISE AS A GLOBAL HEALTH MOVEMENT
LAUGHWITH ME! A LIGHTHEARTED APPROACH TO DECREASING STRESS
research into practice by telling jokes to his patients, and after seeing the positive effects, he took his material to a local park. Parkgoers, who were initially skeptical, joined in on the practice, and the first laughter yoga club was born. The laughter meetup had everyone in high spirits — until the group ran out of jokes. Unsure of what to do next, Kataria found another medical book suggesting the group didn’t need jokes to laugh. Fake laughter is just as beneficial as the real thing because the body can’t tell the difference between the two. Collaborating with this wife, Madhuri, Kataria combined common yoga warmups and breathing techniques with facilitated laughter to create the
We’ve all heard that laughter is the best medicine, and it turns out that human physiology supports this claim. When we laugh, our body releases a flood of feel-good chemicals and neurotransmitters. Our blood flow increases, and our production of cortisol, a hormone associated with stress, decreases. Oh, and laughing also burns calories! The feel-good, endorphin-inducing benefits of laughter are exactly what prompted Dr. Madan Kataria to develop laughter yoga in 1995. Laughter yoga incorporates breathing, stretching, clapping, and of course, laughing. Kataria developed the initial idea after coming across research into the benefits of laughter on overall health and well-being. He began to put the
form of laughter yoga that is practiced worldwide today.
If you’re interested in trying laughter yoga for yourself, then you’re in luck. Laughter yoga clubs exist across the United States and the world. Videos on YouTube can teach the basics, but laughter yoga tends to be most beneficial in a group setting. Just think about the last time you found yourself in a fit of giggles with a group of friends or during a comedy show. Didn’t it feel great? Rather than wait for a silly situation to trigger laughter, use laughter yoga to promote laughter and alleviate stress on any day at any time.
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