Health & Wellness The Newsletter About Your Health And Caring For Your Body
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HOW WILL PHYSICAL THERAPY HELP REDUCE MY FALL RISK?
A recently published systematic review by Cochrane, comprised of over 100 randomized controlled trials, supports exercise interventions as an effective treatment method for patients with an increased risk of falling. The average age of patients in this reviewwas 76, and 77% of the patients were women. Results concluded that those who participated in exercise interventions had a 23% decrease in falls as compared to the control group. Fall risk was also reduced at 21-24%, depending on if treatments were done in individual or group settings. The risk of fall-related fractureswas decreased
by 27% and the number of falls that requiredmedical attentionwas decreased by 39%. Concluding statements from the authors demonstrated how overall, “Exercise reduces both the rate of falls… and the number of people experiencing falls.” At Fritz Physical Therapy, your initial physical evaluation may consist of several parts to better determine what your most problematic factors are. These may include vision tests, thinking tests, resting heart rate checks, active heart rate checks, and evaluations of your gait, balance, range of motion, and strength.
HOW WILL PHYSICAL THERAPY HELP REDUCE MY FALL RISK?
Based on the results of this evaluation, your physical therapist will design a treatment plan around your specific needs. These plans are aimed first and foremost at reducing your risk of falling, but they will also aid you in improving balance, strength, flexibility, endurance, and overall movement. Some common forms of treatment include: • PAINMANAGEMENT. If you are feeling painful anywhere, it will be one of the first things addressed in your treatment plan. Your physical therapist will want to make sure that your treatment is as comfortable as possible, so you will work together on relieving pain first, before continuing into any other forms of physical activity that may bring you discomfort. • WALKING AND MOVING PROGRAMS. This part of your treatment plan is aimed at getting you back to your normal physical function when walking and/ or moving. Your physical therapist may ask you to perform certain activities, such as walking in a circle or completing an obstacle course. • BALANCE TRAINING. Balance is a large part of fall prevention, as lack of stability is one of the main reasons why falls occur. Your physical therapist will design a balance training plan for you as part of your treatment, and may ask you to performcertain balance-based activities, such as standing on one leg or holding your balance while performing amentally-stimulating task (such as reciting the alphabet or reading a page from a book.) • STRENGTHTRAINING. Strength training is typically paired with your balance training. Your physical therapist will design a strength training plan for you, which will focus on specificmuscle groups in need of improvement. The goal of this will be to improve your standing and walking balance, as well as your ability to recover from a loss of balance. • ENDURANCE TRAINING. Endurance training is all about working up to more advanced levels of the same form of treatment. Your physical therapist will provide you with an aerobic exercise program and will slowly add on time to those exercises as your endurance improves. For example, your endurance trainingmay begin at 10-minute sessions and thenmay progress to 30-minute sessions. Are you ready to get back on your feet by improving your balance and decreasing your risk of sustaining a fall-related injury? Contact Fritz Physical Therapy to schedule a consultation and get started today!
Right now, no one wants to get sick. There are things that are in our control to reduce the risk of infection. We all know that washing our hands is a key component at this time. Continue to follow the advice of our public health agencies, as they strive to keep us updated. It is good to note that we are able to impact our resilience and healing capabilities by boosting our immunity through diet and supplements. The essential vitamins found within fruits and vegetables are key to making sure your immune system is as healthy as possible. Vitamin C helps your body boost its production of the antioxidant that is required by the immune system to function optimally. Vitamin C increases your body’s production of interferon, which is anti-viral. Vitamin C is also thought to help boost the production of white blood cells, key to fighting infections. Fruits high in Vitamin C include: grapefruit, oranges, tangerines, lemons, limes, kiwis and clementines. A single papaya has 224 percent of the daily recommended amount of Vitamin C. Red bell peppers contain even twice as much Vitamin C than citrus fruits. Vegetables such as broccoli and spinach boast a good amount of Vitamin C as well as antioxidants. Vitamin D is another effective supplement to help boost your immune system. Look for Yogurt that is fortified with Vitamin D and that has a “live and active cultures” label. Vitamin D may stimulate your immune system and boost your body’s natural defence against diseases. Vitamin B6 is vital for supporting chemical reactions in the immune system and for the formation of new and healthy red blood cells. B6 also helps your body make interleukin-2 which helps direct the actions of your white blood cells. Poultry, such as chicken and turkey, is high in Vitamin B6. Sunflower seeds are also packed full of Vitamin B6 as well as phosphorus, magnesium, and Vitamin E. Vitamin E is key to a healthy immune system as it helps to regulate and maintain function. It can be found in sunflower seeds, almonds, avocados, and dark leafy greens. Zinc is also needed by our bodies to support a healthy immune system. Shellfish such as crab, clams, lobster, and mussels are all packed with zinc. Make sure to stick to the daily recommended amount 11mg for men and 8mg for women, as too much could actually inhibit the immune system. Natural Ways To Boost Your Immunity
Crock Pot Cheeseburger Soup INGREDIENTS • 4 small potatoes, peeled and diced • 1 small white onion, chopped • 1 cup shredded carrots • ½ cup diced celery • 1 teaspoon dried basil • 1 teaspoon dried parsley • 3 cups chicken broth • 1 pound lean ground beef • 3 Tbsp butter • ¼ cup all-purpose flour • 2 cups milk • ½ teaspoon salt • ½ teaspoon black pepper • 2 cups shredded cheddar cheese INSTRUCTIONS Place potatoes, onions, carrots, celery, dried basil and parsley in a large crock pot. Pour chicken broth over vegetables. Cover with lid. Cook on low heat 6 to 8 hours OR on high heat 4 to 5 hours or until potatoes are tender. About 45minutes before serving, cook and crumble ground beef in a large skillet over medium-high heat. Drain any grease. Pour cooked ground beef into crock pot. Carefully wipe out hot skillet with a paper towel then add butter. When butter is melted whisk in flour and cook until golden brown and bubbly (about 1 minute.) Whisk in the milk, salt and pepper. Pour mixture into the crock pot and stir to combine everything. Add the shredded cheese to crock pot. Stir again. Cover with lid and cook another 30 minutes or until cheese is melted.
Exercise Essentials Try this simple exercise to help you feel better...
SINGLE LEG STANCE - FORWARD Stand on one leg and maintain your balance. Next, hold your leg out in front of your body. Then return to original position. Maintain a slightly bent knee on the stance side.
Exercises copyright of
The above exercise is designed to be performed under the instruction of a licensed physical therapist.
No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of Pennsylvania you have direct access to chiropractic care and physical therapy!
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