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STERLING HEIGHTS 43200 Dequindre Road, Ste. 109, Sterling Heights, Michigan 48314; Phone: 248-432-1618
WARREN 7560 East 9 mile Road, Warren, Michigan 48091; Phone number: 586-619-7922
866-372-0747 | www.ActiveKarePT.com
APRIL 2025
SPRING INTO MOTION EMBRACE THE ENERGY OF MOVE MORE MONTH!
Is your garden ready? Speaking of gardening, are you planning to start or expand one this spring? Whether you have a spacious backyard or just a few pots on your balcony, gardening is a great way to stay active and eat healthier. Homegrown veggies and herbs aren’t just delicious — they’re packed with nutrients free from unnecessary chemicals and a great way to fuel your body with real, wholesome food. And let’s not forget the mental health benefits! Spending time outdoors, breathing in fresh air, and feeling connected to nature can work wonders for your stress levels. Spring forward with us! We know aches and pains can sometimes get in the way of doing the things you love — whether it’s gardening, walking, or playing with your grandkids. That’s where we come in. At Active Kare Physical Therapy, we don’t just help you recover from injuries; we help you stay strong, active, and move without discomfort. Our unique, hands- on approach has helped so many of you get back to doing what you enjoy most, and we’re always here for you. If it’s been a while since your last visit, call us! We’d love to catch up, answer any health or fitness questions, and ensure you feel your best. And if you know someone who could use a little help moving pain-free, send them our way! We’d love to welcome them into the Active Kare family. Spring is a season of renewal, growth, and fresh starts — so let’s make the most of it! Keep moving and smiling. As always, we’re here whenever you need us.
Hey there, friends of Active Kare Physical Therapy!
Spring is finally here! The days are getting longer, the sun is shining brighter, and everything around us is waking up — including us! April is Move More Month, and there’s no better time to shake off the winter blues and get moving. Whether taking a stroll around the neighborhood, stretching in the morning, or getting your hands dirty in the garden, every bit of movement counts toward a healthier, happier you. Moving more matters. Movement isn’t just about exercise; it’s about living life to the fullest. Staying active can help reduce aches and pains, improve heart health, boost energy levels, and even sharpen your mind. It’s not about running marathons (unless that’s your thing) — it’s about finding ways to move that are in tune with your life. Gardening, for example, is a fantastic way to sneak in some exercise while doing something you love. Digging, planting, and pulling weeds are all activities that engage different muscle groups, improve flexibility, and even relieve stress. Plus, nothing beats the satisfaction of watching your own plants grow!
Give us a call today; we’d love to hear from you!
Warmly,
–Ashesh Vyas and Your Active Kare PT Team
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ARE SUGAR SUBSTITUTES WORTH THE TRADEOFF?
The U.S. market for soda is worth over $200 billion, fueled by the average American’s annual consumption of nearly 40 gallons of soft drinks — including diet soda. While staying hydrated is good, sending lots of chemical sweeteners into our digestive tracts may not be. Concern for serious health issues started in the early 1970s when scientists linked cyclamate and saccharine, popular synthetic sweeteners, to cancer. Congress banned cyclamate but wouldn’t ban saccharine. More recent studies determined that obesity is related to many types of cancer, and obese people are more likely to consume lots of diet soda. Similarly, high blood pressure, diabetes, and strokes are more likely due to underlying health issues like excessive weight than consuming artificial sweeteners.
In the last decade, more natural sugar alternatives have become available, like stevia, agave, monk fruit, and allulose. Diet soda manufacturers have yet to incorporate these into their soft drinks, but they are experimenting. The Coca-Cola Company uses stevia along with erythritol (another new sugar substitute) in its Vitamin Water Zero. Artificial sweeteners do provide some benefits, including fewer cavities, lower blood sugar, and less weight gain. However, some people still suffer side effects from drinking diet soda. The sugar alcohols in diet sodas are linked to intestinal distress, and one scientist points to a potential link between laboratory- created sweeteners and inflammatory bowel disease (IBD). The importance of our stomach’s microbiome is new to science, and all impacts are under intense scrutiny. Sugar-free beverages may be a better choice than sugar- infused drinks because they don’t cause insulin spikes, but the Mayo Clinic warns that frequent consumption of any type of sweetened drink can become habit-forming, making it hard to return to drinking plain water, which is the optimal choice for health. As with most food trends, we should be informed, listen to our bodies, and make wise choices about what we drink and eat.
Managing Anxiety in Midlife SIMPLE SOLUTIONS FOR A CALMER MIND
As we age, life’s demands shift in ways that can heighten anxiety. Many older adults navigate significant changes — increased career demands, aging parents, and chronic health conditions. Hormonal shifts associated with aging, especially among women, can also amplify stress and unease. Common symptoms include irritability and panic, insomnia, trouble with memory and focus, and digestion problems. Fortunately, there are strategies to help you regain control and maintain your well-being. Practice mindfulness and relaxation techniques. Mindfulness techniques encourage you to focus on the present moment, which can counteract racing thoughts and reduce feelings of worry. Mindfulness-based practices include meditation, deep breathing, and yoga. Even a few minutes of daily practice can make a big difference. Stay physically active. Physical activity releases endorphins, which improve mood and reduce stress. Activities like walking, swimming, and tai chi can be ideal for older adults, as they are gentle on
the body while providing mental health benefits. Aim for 30 minutes of activity most days of the week. Maintain social connections. Strong social ties are one of the most significant predictors of contentment. Reaching out to friends, family, and community groups reduces feelings of isolation and can help manage anxiety. Consider joining a book club, taking a class, or volunteering — these help foster meaningful connections while keeping your mind engaged. Seek professional support. If anxiety feels unmanageable, speaking with a therapist or counselor can help. Cognitive behavioral therapy is beneficial for anxiety, as it enables you to identify and reframe negative thought patterns. In some cases, a medical provider can prescribe helpful medication. Experiencing anxiety in your 50s and 60s is more common than you think, but it’s also manageable. Taking proactive steps today can lead to a calmer, more confident tomorrow.
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The Hidden Benefits of Loving Your Daily Workout When getting in shape and sticking to an exercise routine can feel like an uphill battle, it doesn’t have to. Current Find an Exercise Routine You Can Stick To
enjoy. If it’s easier to exercise with friends, ask at your gym for groups that meet there or find other people who want to work out with a group on social media. Break the 150-minute goal into smaller, achievable increments. If you like jogging, rather than running for 30 minutes five days a week, substitute cycling — either outdoors or inside on a stationary bike — every other day to take the pressure off your feet and joints. Three 10-minute workouts rather than one long session is also fine. Whatever feels good for you and keeps you giving your best effort each workout. Track your sessions and reward yourself. Keeping a calendar of your successes helps make your good habits tangible. If you need a boost, look for different yoga, dance, or martial arts classes to incorporate into your schedule. After 30 KETO LEMON GARLIC BUTTER CHICKEN
TAKE A BREAK! Choose something you enjoy. It’s okay if lining up at dawn to enter a CrossFit gym isn’t your thing. There’s nothing worse than dreading daily trips to a weight room when you’d rather be out hiking or playing a competitive sport. The important thing is to do what you With these guidelines in mind, it’s time to reset your workout expectations with these three tips to help you find a program you can stick with. studies show that we should strive for at least 150 minutes of moderate exercise weekly. Moderate being defined as walking 2 miles in 30 minutes or biking 5 miles in the same amount of time at a rate that requires some effort to hold a conversation.
days of success, give yourself a treat, whatever may be motivational. The bottom line is that exercise should be enjoyable if you’re going to stick with it. Don’t beat yourself up if you fall off the wagon. The voice in your head should be encouraging, the way you would speak to a friend who’s struggling. Give yourself time to establish your new routine. If you choose activities you enjoy, taking time for yourself will be a pleasure. You’ll start looking forward to your exercise routine and be more likely to stick with it over the long term.
Inspired by DietDoctor.com
INGREDIENTS • 4 chicken thighs, bone-in, skin-on • Salt and pepper, to taste • 2 tbsp olive oil • 2 tbsp unsalted butter
• 2 cloves garlic, minced • 1/4 cup low-sodium chicken broth • 2 tbsp heavy cream • 1 lemon, zest and juice • 2 tbsp chopped parsley, for garnish
DIRECTIONS
1. Preheat oven to 400 F and season chicken with salt and pepper. 2. Heat olive oil in an oven-proof skillet over medium heat. Sear chicken skin-side down until crispy, about 5 minutes. Flip and cook 2 more minutes; remove from skillet and set aside. 3. Melt butter in skillet, then sauté garlic until fragrant. Add broth, cream, lemon juice, and zest. Simmer for 3 minutes. 4. Return chicken to skillet, spoon sauce over, and bake in oven for 15–20 minutes or until cooked through (165 F internal temperature). Garnish with parsley before serving.
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CONTACT US TODAY! 866-372-0747 www.ActiveKarePT.com
43200 Dequindre Road, Suite #109 Sterling Heights, MI 48314
INSIDE THIS ISSUE
1.
Let’s Get Moving Together
2.
How Much Do You Know About Diet Soda?
Your Guide to Conquer Anxiety
3.
Make Exercise Fun and Effective
Keto Lemon Garlic Butter Chicken
4.
Mastering the Art of Nature Photography
Capture Nature’s Beauty Like a Pro
Quick Tips for Better Outdoor Photos Nature photography offers a great way to get outside and capture the beauty of the natural world. Whether you’re new to this hobby or have been snapping photos for years, you can always enhance your skills with these four tips for producing compelling outdoor photos.
speed, and ISO, which control exposure and depth of field. For instance, a wide aperture (low f-stop) can help create a shallow depth of field and isolate your subject from the background, which is particularly effective for wildlife photography. Conversely, a narrow aperture (high f-stop) is ideal for landscape shots because it increases the depth of field and helps keep more of the scene in focus. Consider Composition In photography, composition is key. When taking nature photographs, apply compositional rules such as the rule of thirds (placing subjects off- center), leading lines (guiding the eye with pathways or rivers), and framing (using natural elements to highlight the subject). Experimenting with different perspectives and angles can also add depth to your photos.
Be Respectful Whenever you’re out in the field,
Plan Ahead Before heading outside with your camera and other gear, research your chosen location and the subject you aim to photograph. Understanding the local wildlife, plant life, and weather conditions can inform your equipment selection. Timing is also key. Early morning and late afternoon, known as the “golden hours,” offer soft, diffused light that enhances natural scenes. Master Your Equipment Be sure to familiarize yourself with your camera’s settings. Some of the most important include aperture, shutter
respect the environment by following local guidelines, maintaining a safe distance from wildlife, and minimizing your impact on natural habitats. Always stay on designated paths and never remove any natural objects. Following a few simple rules protects wildlife and the landscape and maintains the integrity of your photography. With these tips in mind, you’re ready to enjoy the outdoors while capturing images that reflect the beauty of the natural world.
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