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CAMPUS COMMONS
MENTAL MIGHT MATTERS A PATH TO PEAK POTENTIAL
Physical therapy is as much about how we think as it is about how we feel.
than the human body?), I do all I can to test my mental strength as often as possible. I’ve always been a problem-solver, and I enjoy examining a puzzle or situation and thinking, “How do I figure this out?” These days, much of my non-work brain teasing comes courtesy of my dad and my mother-in- law. They’re both in their 70s and love engaging me in word games. In fact, it’s common for us to have eight games going at once! I give my dad grief all the time, telling him not to set me up to win. I always want to think two steps ahead. Not only do these games allow us to have fun together, but they also help keep everyone mentally engaged. At Campus Commons Physical Therapy, we provide care to clients of various ages, including those in their 90s. While mental acuity in our patients varies for multiple reasons, we’ve seen the positive effects that come from their efforts to keep their minds sharp and focused. Depending on the circumstance, we try to help their progress along by encouraging them to count out their repetitions themselves and perform and explain particular exercises without
our cues. Doing so allows them to think more independently and helps them maintain more autonomy over their bodies. We have a great relationship with a senior living facility in our area, and I visit it regularly to give presentations and interact with the residents. Based on my experiences with them, individuals who engage in regular social activities and play games such as dominoes and bingo tend to have the clearest minds and most positive attitudes. Whether at this facility, our therapy center, or in everyday interactions with others, I see evidence every day that our cognitive abilities are enhanced by being as physically, mentally, and socially active as possible. A new year is always a great time to try new practices and pick up new habits. If you feel your mind could use a boost, find ways to stimulate your brain this month and throughout 2026. We are how we think, so here’s a chance to create the best versions of ourselves!
No matter how hard we work to strengthen and improve our physical health, all success in life begins with our minds. Whether you’re a professional athlete or someone working to overcome an injury, doing things that help you think proactively and critically is essential to achieving any goal you’ve set for yourself. I couldn’t think of a more perfect topic to explore in this month’s cover article, as January is National Brain Teaser Month. Just like an ankle or a shoulder, your brain is another part of your body that needs consistent exercise to stay strong. If we’re inconsistent with physical therapy or regular activities, our bones and muscles weaken. If we’re not challenging our mental abilities daily, similar atrophy can occur. Fortunately, the world is full of fun opportunities to keep our brains strong (and to keep us away from sitting around and passively watching television). In addition to keeping my mind active here at Campus Commons Physical Therapy (after all, what greater puzzle is there
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Treat Yourself Like a Parisian Every Day OOH LA LA LUXE LIFESTYLE
SAVOR LIFE’S LITTLE LUXURIES. In Paris, the pace moves fast, but the people live in the present, slowing down to enjoy the simple pleasures of life, such as people-watching at a café, taking a break to read, or simply enjoying a light breeze. Savor the little things and give yourself technology breaks to enjoy the moment you are in. Luxury is synonymous with Paris, but you don’t need a huge budget to treat yourself. Instead of buying a designer handbag or Chanel suit, splurge on nicer sheets or a tasty pastry. LEARN, EXPLORE, REPEAT OFTEN. Parisians appreciate imperfections and lead authentic lives, prioritizing joy over self-criticism. Acculturate yourself by visiting museums, enjoying art often, and staying up to date on current affairs. You want to ensure you always have something interesting to discuss at a party or gathering. In conversation, develop your own witty style, expressing your opinions clearly and inviting others to join in. You can never have too many books on the shelf because they will grow your knowledge base and are excellent conversation starters.
Ooh la la! While we can’t all wake up to the twinkle of the Eiffel Tower or stroll past a boulangerie on the way to work, we can bring a little touch of Parisian flair to our everyday lives. From savoring the simple things (like delicious croissants) to adding some je ne sais quoi to your home, you can bring the best of French lifestyle trends into your world, no matter how many miles are between you and the City of Lights. CHERISH YOUR COZY CHEZ-SOI . Most Parisian apartments are small but feel like elegant chateaus. Embrace the maximalist style and add your own unique touches to your space. Parisian home design is about developing something uniquely you and
filling your space with your favorite things and comforts. Pops of color
and pleasant fragrances are French staples, so add fresh flowers to your table or find
candles with delightful aromas. Bonus points if the candle is a French classic like the popular Diptyque brand.
Don your best beret, pour yourself a café au lait, and get ready to add a little Parisian elegance to your routines.
Reset Your Resilience THE SCIENCE OF SELF-COMPASSION
Even in difficult and upsetting times, we have no greater cheerleader than ourselves.
In this month’s cover article, we discuss the importance of challenging or “teasing” our minds regularly to maintain mental agility. However, that’s only part of the story, as we also need to be true friends to ourselves in the process. Just as we’d encourage a friend or loved one to persevere in a tough situation or achieve their goals, our personal mental and physical health is often dependent on our capacity for self-kindness. Scientific research has shown that affirming our positive aspects helps strengthen our brains’ ability to properly understand and manage information about ourselves that we feed them. Whether we’re constantly down on ourselves or are always our most encouraging fan, our minds process that information as a reflection of our true selves. That said, there are many ways to incorporate positive thoughts about yourself into your daily life. First, start your day by writing down or saying three things about yourself that you appreciate. For example, you can remind yourself of how resilient you’ve been in the past and how well you will rise above today’s challenges, or you can remind yourself that your life is full of people who love and support you. You can also identify your special
qualities, such as your empathy toward others and the happiness you bring to those who love you just by being yourself. No matter how you affirm yourself, move forward with the knowledge that you are loved and love yourself. While these tools may seem too simple to be effective, know that science is in your favor! Not every problem in life can be solved with a few kind words to yourself, but it’s better to say them than not. Who knows … you may start to feel better about who you are and what you’re capable of by using these tools more often!
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BOREDOM BUSTERS
BIG FUN THAT KEEPS KIDS FIT
“I’m bored!”
kitchen floor. Although it may seem like a simple task, it goes a long way toward keeping your child active as they use their muscles to maintain balance and stability. If you’d rather have your child play in a less slippery environment, encourage them to join you in a game of indoor volleyball, with balloons replacing the traditional ball. By having them try to keep the “ball” in the air, they will work on their reaction time, motor skills, and hand-eye coordination.
If you’ve ever raised a young child or are currently parenting a little one, you’ve likely heard the above words more than once … especially on rainy days when everyone’s cooped up inside the house. Here are three suggestions for fun indoor activities that will fill your kids’ time while also helping them stay physically and mentally fit.
ENCOURAGE PLAYTIME EXERCISE. When considering ways to keep young kids active at home, it’s best to look for activities that challenge both their minds and bodies. For example, fort building has more benefits than you may realize, as it inspires inventiveness and physical movement simultaneously. Additionally, playing with LEGO toys is a tried-and-true way for them to use their brains when boredom creeps in. SKATE A RINK BY YOUR SINK. This activity requires close adult supervision, but it can be a fun way for your young child to work their abdominal muscles, back, and legs. Have your child use paper plates as “skates” to cruise along a smooth surface, such as your
‘SIMON’ MAKES IT SIMPLE. Of course, not every activity needs to be highly inventive, especially when a classic will suffice. In addition to providing a nice opportunity for interactive gameplay,
Simon Says can do wonders for your child’s mind and muscles. Having them touch their toes, spin around, hop in place with one foot raised off the ground, and engage in other playful tasks will challenge and strengthen their coordination. Additionally, urging them to follow these instructions only when “Simon says” will help them develop greater concentration.
TAKE A BREAK
Korean Ground Beef
INGREDIENTS Sauce •
Stir Fry •
1/4 cup reduced-sodium soy sauce 1 tbsp honey, or a liquid sugar-free sweetener
2 tbsp avocado oil
•
• • •
1 lb lean ground beef, 85/15 1 tbsp fresh garlic, minced 1 tbsp fresh ginger root, minced
• •
1 tsp cornstarch
1/2 tsp red pepper flakes
Finishing Touches •
1 tbsp toasted sesame oil
•
1/4 cup green onions, thinly sliced
DIRECTIONS 1. In a small bowl, whisk together soy sauce, honey, cornstarch, and red pepper flakes. Set aside. 2. In a large skillet, heat avocado oil over medium-high heat. Add beef and cook, stirring, until no longer pink, breaking it into crumbles as you cook, about 5 minutes. 3. Drain the beef and return it to the skillet. Add garlic and ginger and cook, stirring, for 1 minute. 4. Stir sauce into the beef, then cook for 2 more minutes, until heated through and the sauce thickens. 5. Off heat, drizzle the dish with sesame oil, sprinkle with sliced green onions, and serve over white rice (if desired). Inspired by HealthyRecipesBlogs.com
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INSIDE
THIS ISSUE
1 2 2 3 3 4
A Mindset for Momentum
Elevate Your Routine With a Touch of Paris
Find Your Inner Friend
Play That Powers Strong Bodies
Korean Ground Beef
Your Diet’s Direct Role in Cancer Prevention
W o
H
Around 40% of Americans develop some type of cancer in their lifetime. That’s a staggering number! You’ve likely known many people who have been treated for cancer, and it’s almost always a surprise when you learn of anyone else getting the diagnosis. Even as we learn about new carcinogens and take action to cut obvious risks, such as quitting smoking or cutting down on alcohol, cancer diagnoses remain steady. This has led many to wonder what they can do to further reduce their risk of developing cancer. As seen with many other aspects of health, what we eat directly affects how we feel. Recent research shows just how instrumental diet is in cancer prevention. A steady diet of hot dogs, bacon, deli meat, and other processed meats can increase your risk for cancer. Even red meat can play a role, so limiting your consumption is important. However, while no food can completely prevent the development of cancer, some can help fight against it and reduce your risk. You want to look for foods with a high concentration of phytochemicals, a natural plant compound that helps prevent disease. It contains berries, broccoli, cauliflower, garlic, grapes, grapefruit, leafy greens, pears, oranges, tomatoes, and sweet potatoes. And you can take it even further by pairing your fruits and vegetables with healthier protein options, such as fish, lean chicken, turkey, tofu, chickpeas, and eggs.
If you worry about getting cancer and want to take action to reduce your risks, one of the best things you can do is plan your grocery shopping. Make a comprehensive list that includes healthy options while avoiding cancer-causing foods. As grocery prices soar, consider looking for the
less expensive options, which is perfectly okay, as long as you make healthy choices. Compare labels and choose options with the fewest ingredients. The more complicated the ingredients get, the less likely you know what you’re consuming.
You are what you eat, so make sure to eat healthy food! It may help you live the longest, most fulfilling life possible.
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