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PATIENT PULSE
(858) 675-1133 | www.waterpt.com
15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128
TIME FLIES WHEN YOU’RE HAVING FUN NORTH COUNTY WATER & SPORTS THERAPY CENTER IS CELEBRATING 25 YEARS!
Physical therapy has become my life, and North County Water & Sports Therapy Center is my pride and joy. This month, we celebrate National Physical Therapy Month — a time to raise awareness about the importance of physical therapy and the benefits of movement in our lives. Thirty years ago, we began observing National Physical Therapy Month, which is a little ironic considering that this month, we also celebrate 25 years in business — how time truly flies!
Physical therapy, if nothing else, takes much problem-solving and resilience. As we navigated the pandemic over the past few years, we’ve really had to put those traits to the test. Like in treating our patients, running a business, or living day-to-day lives, you must stick with a task and never give up. Perseverance is key. Some of our patients have been with us for the 25 years that we’ve been in business, and it’s always nice to see a familiar face when they require a tuneup. Others were in middle school when they first began treatment, and they are now graduating college, getting married, and having children. It’s a little scary but overwhelmingly rewarding to watch families grow before my eyes. While time has certainly flown, 25 years is still a long time, and the world of physical therapy has seen many changes. After getting my bachelor’s degree, returning to get my doctorate in 2006 was a fairly speedy process. Today, the required education to accomplish this feat has increased dramatically. Over 30 years ago, certain injuries or areas of pain may have warranted a hot packet and massage, which might have made a difference temporarily. Today, we know it takes much more to solve the problem, and we work to devise individualized treatment plans for each patient.
fact, some procedures that were once done in a hospital setting are now treated on an outpatient basis. Thus, we are seeing these patients much sooner than we did in the past, and we’ve found that early intervention is key. Lastly, we once needed a prescription from a physician to see and treat a patient in our office. While some insurance still requires it, legally, we can see anyone without a prescription, allowing us to help more people — which is our goal and passion. To our valued patients, we thank you for your support, dedication, trust, and love throughout the years — and we look forward to 25 more. Remember: Movement is medicine!
The running joke in the office is that I first opened the doors to North County Water & Sports Therapy Center when I was 10 years old — no one is allowed to do the math! I’m wholeheartedly grateful for my team that plays such a large part in keeping our practice afloat, helps us to grow, and assists as many people as possible. I must attribute much of our success to our patients who put their health into our hands for treatment of their injuries and pain, working to maximize movement. After all, movement is medicine! AFTER ALL, MOVEMENT IS MEDICINE!
A generation ago, surgical patients were in the hospital for much longer than they are today. In
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EMBRACING THE POWER OF NOW 4 TIPS FOR PRACTICING MINDFULNESS
Slow down. Try savoring the process of a task, even if it isn’t your favorite thing to do. Paying deliberate attention to your daily actions and activities, like doing the dishes or even folding laundry, promotes healthy focus and reduces feelings of being overwhelmed. Get moving. Incorporating exercise and movement into your daily routine helps you to become aware of your body’s sensations. You’ll be more appreciative of how your body responds to different stimuli and movements, and this trains you to be more aware of yourself. Practice mindful eating. Do you always eat in front of the television or computer? Try eating without distractions, dine in good company, or pay closer attention to flavors and textures of the meal — it’s good for both your body and soul!
Have you ever sat down to eat a bowl of ice cream, then looked down a minute or two later to notice you only have one bite left? What about reaching your destination in the car and not recalling one thing about the entire trip? With the hustle and bustle of our daily lives, it’s tough to be present 100% of the time, but we shouldn’t let our minds go on autopilot. Not only can this be a safety hazard, but it may also impact important relationships and reduce our enjoyment and satisfaction. With busy schedules and long to-do lists, how can we be more mindful? Here are four tips to help you embrace the power of now! Use the power of meditation. You don’t need to meditate for a long time, and it certainly doesn’t require special poses or guidance. But taking just five minutes out of your day to focus on your breathing and clear your mind counts as meditation. It can help you to be more aware, present, and productive, especially in times of stress.
IT’S SCARY HOW MANY PEOPLE LEAVE BENEFITS BEHIND! Most insurance benefits and
deductibles reset at the end of the year. But we still have appointments available before then. Call us TODAY at (858) 675-1133 to get your appointment scheduled so you don’t miss out.
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TEENAGER SAVES A WOMAN’S LIFE AFTER TAKING ONE FIRST-AID TRAINING CLASS
It was a typical day at work for 15-year-old McDonald’s worker Sydney Raley — she was taking orders, engaging with customers, and delivering food. Everything went as planned for Raley until the unexpected happened. After handing a woman part of her order, Raley left the drive-thru window to retrieve the rest of her food. But when she returned, something strange happened. “She was coughing like crazy, and I noticed she was gagging … I immediately knew, ‘Oh, no, she’s choking,’” Raley told CNN. The woman’s daughter freaked out because she felt so scared for her mother. Even some of the McDonald’s employees seemed shocked and momentarily unable to take action. Luckily, Raley knew what to do.
help the choking woman. Besides working at the fast-food chain, Raley was also a babysitter and had taken a first- aid class through the Red
CNN, “Sydney truly personifies what it is to be a hero.” In addition to this recognition, Raley also received $100 from a fund first-responders use to reward people who do brave work within the community.
Cross. In this class, she learned the Heimlich maneuver, which Raley used to dislodge the chicken nugget the woman had eaten.
Thank you, Sydney, for showing us that not all heroes wear
Although the woman was in shock after what she endured, she felt grateful for the teen and her act of heroism. Her bravery didn’t go unnoticed by Paul Ostergaard either, the owner-operator of the McDonald’s where Raley worked. He told
capes — they are in our community everywhere we go. We encourage everyone to take a first-aid training
course, so all of us can become the heroes of tomorrow.
She immediately told her colleague to dial 911 as she dove through the drive-thru window to
Plus, you never know when that
knowledge will come in handy.
LAUGH THERAPY
C
Inspired by PinchOfYum.com
INGREDIENTS For pasta: •
For sauce: •
16 oz orecchiette
3 tbsp butter 2 cloves garlic
• • • • • •
3 cups cubed butternut squash
• • • • • • •
3 cups broccolini
1–2 tsp fresh minced thyme
Olive oil
3 tbsp flour
Salt, to taste
2–3 cups chicken broth 1/4 cup Parmesan cheese
Ground black pepper, to taste
Pumpkin seeds
Lemon juice, to taste
Salt, to taste
DIRECTIONS 1. Cook orecchiette according to package directions. 2. On two baking sheets, place veggies. Drizzle with olive oil, salt, and pepper, and roast at 400 F for 20–30 minutes until tender. 3. In a pan, melt butter over medium heat. Add garlic and thyme, then sauté until soft. Add flour and whisk until smooth. Pour in the chicken broth 1/2 cup at a time, whisking to incorporate. Finish with Parmesan cheese, lemon juice, and salt. 4. Toss everything together. Top generously with pumpkin seeds and Parmesan cheese. 3 (858) 675-1133
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Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133 www.waterpt.com
15373 Innovation Dr. #175 San Diego, CA 92128
INSIDE THIS ISSUE
1 Celebrating 25 Years
2 4 Tips for Being More Mindful Benefits Reminder
3 Fast-Food Hero Creamy Parmesan Orecchiette
4 Local October Events
GET IN ON THE FALL ACTION SAN DIEGO’S BEST OCTOBER EVENTS
Fall is here, and spooky season has arrived! It’s time for apple cider, pumpkin spice everything, pumpkin patches, corn mazes, and fun with the family. Here are some of the best local events to put on your calendar this month, in addition to your annual Halloween trick-or-treating! Kids Free San Diego For the entire month of October, with Kids Free San Diego, children ages 12 and under have the opportunity to check out local cultural, art, and science museums as well as historical sites throughout San Diego County for free. Kids eat, stay, and play for free! Check out SanDiego.com. HalGLOWeen at the San Diego Zoo Every Friday, Saturday, and Sunday (except Oct. 30) throughout the month of October, the San Diego Zoo will be hosting its annual HalGLOWeen event!
Get ready to light up the night and enjoy spooky entertainment performances, Halloween-style! Don’t forget your costumes. To find out more, visit Zoo.SanDiegoZoo.org/halgloween. Seaworld Howl-O-Scream Now through Oct. 31, be prepared for scares and spooks at Seaworld’s Howl-O-Scream. With scare zones, spooky roller coasters, haunted houses, and amazing performances, this is something you don’t want to miss. Find out more at Seaworld.com/san-diego/events/howl-o-scream. LEGOLAND Brick-or-Treat Party Nights Every Saturday this month, and Sunday, Oct. 30, enjoy candy, shows, LEGO characters, and more as monsters take over LEGOLAND with a Monster Party. Don’t forget your costume for the contest! Visit LEGOLAND.com to learn more.
Fall Fest at Belmont Park From now until Oct. 31, Fall Fest at Belmont Park is happening. With live acoustic performances, free trick-or-treating every Sunday, fun rides, and specialty treats, getting into the fall spirit has never been easier — or more fun. Gather up the family and head on down. Interested in this event? Check out BelmontPark.com.
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CELEBRATING
Time has gone by fast. In October 1997, North County Water and Sports Therapy Center opened its doors to make a difference by improving the health of one client at a time. It has been a privilege to help you feel better, move better, and live better! Your health continues to be our priority. In honor of 25 years, here are 25 tips that can help you improve your health. 1. Breathing Deeply Practicing deep breathing reduces stress, lowers blood pressure, helps you fall asleep, and reduces pain. Try 4-7-8 breathing. Find a comfortable position either sitting or lying down. Take a full breath in through your nose for a count of four, now hold for a count of seven. Then breathe out through your mouth (as if you’re blowing on a candle to make it flicker) for a count of eight. Repeat 3–5 times. 2. Drinking Plenty of Water Staying hydrated improves physical and mental performance. The standard of drinking 8 ounces of water eight times a day is recommended but will vary depending on your current medications and activity level. 3. Making Sleep a Priority There are significant health benefits including reduced pain and improved function when you get enough quality sleep. For tips on better sleep, check out our blog or call the office so we can email you a copy: WaterPT. com/2017/09/13/let-me-sleep-on-that 4. Moving More Movement is medicine, and sitting for most of the day can have a negative impact on health markers such as blood sugar, blood pressure, cholesterol levels, and body fat. It can even lead to tight muscles and poor posture. For tips about this, check out our blog, “Beware of the chair,” at WaterPT.com/2017/01/18/beware-of-the-chair 5. Stretching to Improve Health Stretching keeps muscles healthy and our joints mobile. Our body needs the flexibility to move efficiently for a full range of motion. To avoid getting injuries, be sure to warm up first. Just remember that stretching should never hurt, and 5–10 minutes of general body movements is all that’s needed.
MORE ON BACK ... 7. Challenging Your Balance The adage, “If you don’t use it, you lose it,” applies to our balance. The good news is that you can improve your balance at any age. Consider adding balance exercises into your movement routine. Not sure how? See your physical therapist. 8. Laughing to Reduce Stress A good chuckle stimulates your lungs and muscles and reduces tension and stress. The brain responds by releasing endorphins that increase your sense of well-being and can even lessen pain. 9. Getting Outside There are many health benefits attributed to getting out and being in nature. Sunlight promotes vitamin D production which boosts your immunity. Natural light also helps keep your serotonin levels up to boost your energy and mood. Sunlight even balances your circadian rhythms and can improve quality of sleep. Getting out in nature is a change of pace that helps you to be more focused and relaxed. 10. Eating Better Eat more veggies and other foods known to improve and maintain your health. You don’t need to give up your favorite foods, just add in more nutrient-rich items like berries, green leafy vegetables, fish, and legumes. Avoid fad diets. If you have certain medical conditions such as diabetes or heart disease, speak to a licensed dietitian or your doctor for guidance. 11. Spending Time With Loved Ones Having strong social support is associated with improved mental and physical well-being, especially if
6. Being Aware of Posture Prolonged positions, especially slouched posture and
forward head, can lead to muscle imbalance and contribute to pain. Today’s technology has contributed to increased sitting and screen exposure. Remember, the next posture is the best posture, so move more, and change positions frequently while working to keep your ears over your shoulders while sitting and standing. Incorporating basic postural exercises helps your body adopt a better posture.
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20. Reducing Screen Time Make meaningful connections, reduce anxiety, and improve sleep by turning screens off an hour before bedtime (this includes TVs, tablets, cellphones, and other similar devices). 21. Surrounding Yourself With Positivity Our mental health has a lot to do with whom we surround ourselves with. Positive people can lift your mood, increase your energy and help you be more positive. Research indicates that those with positive outlooks have improved immune systems and are more capable of handling hard times. 22. Taking Time for Yourself Finding time to relax and recharge will lead to reduced blood pressure and stress, leaving you more productive, creative, and even energized. 23. Asking for Help This is important in all aspects of our lives. At work, asking for help builds resilience, productivity, and a positive culture. But it is vital to ask for help when you are feeling depressed, lost, and alone. Reach out and let someone know. People care more than you realize. 24. Eating Dark Chocolate YAY — finally advice that doesn’t seem like work. In addition to being lower in sugar, dark chocolate is rich in flavonoids which are good for your heart. Minerals found in the tasty treat help with bone health, immunity, and sleep. Remember, like all things, moderation is key. 25. Trying New Things Increase your sense of adventure, create lasting memories, and stimulate your brain. Try a new recipe, take a class, vary your route to work, or take up a new hobby. Don’t let the list be overwhelming — try a new tip for at least a month and see how you feel. Want more information about the health benefits on this list? Email me (Beth@WaterPT.com), and I will happily send you links to helpful reading material.
those individuals help reinforce healthy habits. If you know someone who is struggling, be their social support, and both of you will be healthier for it. See number 15 on this list.
12. Reading a Book In addition to many cognitive benefits, reading might even help you live longer. A study in “Social Science & Medicine” found that book readers averaged a 23-month survival advantage over people who didn’t read books often. 13. Practicing Gratitude Gain mental fortitude, be happier, and sleep better. At the end of the day write down three things for which you are grateful. 14. Meditating to Reduce Stress Meditation reduces stress and anxiety, improves self- awareness, and lengthens your attention span. Plus, experts say you only need to do this 10 minutes a day. 15. Performing Random Acts of Kindness Helping others can dramatically improve their lives. But in the process, you help yourself by reducing the risk of depression and stress, along with improving brain function and self-confidence. 16. Seeing Your Physical Therapist When you have an injury, the sooner you address the problem the shorter the rehabilitation will be so you can quickly return to doing the things you love. Better yet, see your physical therapist for an annual wellness check to improve your physical well-being and prevent possible injuries. Mention this newsletter and get half off the price of the annual exam. 17. Knowing Your Numbers Check your blood pressure regularly. High blood pressure (especially combined with elevated cholesterol and/or diabetes) can lead to people having a heart attack or stroke. Knowing your numbers and talking with your doctor is essential. In addition to that, learning the necessary lifestyle changes such as improved diet and exercise are important and can help limit the number of medications needed to control these factors, especially when found early. 18. Dancing to Improve Strength Whether it is a formal class, at a wedding, or in your living room, dancing works you aerobically, improves your balance and strength, and challenges your mind. It can even help improve cognitive performance. 19. Listening to Music Music can reduce pain, anxiety, and blood pressure. Many experts note that it often improves people’s moods and memories, and can even help people get better sleep at night.
With gratitude for the last 25 years, Beth
(858) 675-1133 · www.waterpt.com
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