Healthy Living Newsletter by FYZICAL Therapy & Balance Centers
2020
THE
HEALTHY LIVING NEWSLETTER
FEELING GOOD PALM BEACH Feeling Good Palm Beach is all about empowerment! To a large extent, so much of what happens to us, good or bad, is not random chance, but rather consequences of repeated actions and behaviors. Yes, this can be a tough pill to swallow, but it can also be liberating. There are also times when lady luck doesn’t happen to be on our side, even despite us giving it our all. Arthritis, the topic of this month’s newsletter, can often times fit in that category. The good news is that if we do experience pain and physical setbacks from arthritis, there is so much we can do to proactively help ourselves. health promoting properties. Including these as a substantial part of your daily eating can be very impactful in helping you loseweight as well. These foods are packed with nutrition and are naturally lower in caloric density than processed foods. (Just don’t get carried away with the nuts and seeds)
Specifically related to people diagnosed with arthritis, studies have shown that ginger 2 , turmeric (Curcumin) 3 , berries, and an overall plant based diet 3 (as opposed to omnivorous), are beneficial in decreasing arthritis related joint pain & stiffness and decreasing inflammatory markers in the blood. So what do you have to lose? You might choose to get started by creating a simple but fun habit. Pick something that is consistent with the tips above, that is enjoyable, and that you can do on a sustainable basis. It might be as simple each day as grabbing a handful of blueberries for a snack, lacing up your sneaks, and enjoying a nice walk. Sources: 1 Barbour KE, Helmick CG, Boring M, Brady TJ. Vital Signs: Prevalence of Doctor-DiagnosedArthritis and Arthritis-Attributable Activity Limitation—United States, 2013–2015. MorbMortal Wkly Rep 2017;66:246– 253. doi: http://dx.doi.org/10.15585/mmwr.mm6609e1 2 Jens Kjeldsen-Krogh. American Journal of Clinical Nutrition 1999;70(Suppl):594s-600s 3 Druzdov MD et al. Journal of Alternative and Complementary Medecine Volume 18, Number 6, 2012 pg 583588
For most of us, the chances are pretty good that at some point in each of our lives, we will experience pain from arthritis. Currently, approximately 1 in 4 adults (or 54.4 million) suffer from doctor diagnosed arthritis and about 43.5% (23.7million) of those people have limitations in their usual activities due to their arthritis. 1 Studies show that being active, managing your weight, and regularly eating foods known to assist in decreasing inflammation in the body are of great benefit in the management of arthritis. With regard to activity, the CDC promotes the following S.M.A.R.T. tips: • Start low, go slow. •Modify activity when arthritis symptoms increase, try to stay active. • Activities should be “joint friendly.” • Recognize safe places and ways to be active. • Talk to a health professional or certified exercise specialist. Fruits, vegetables, nuts, seeds, legumes and spices are highly regarded for their anti-inflammatory and
LYL (Love Your Life), Mike Graves, MSPT President & CEO
INSIDE OUR NEWSLETTER: • Arthritis & Physical Therapy • Relieve Knee Pain In Minutes • Patient Success Spotlight • Healthy Recipe
• Telehealth & Home Care Services
2020
THE
HEALTHY LIVING NEWSLETTER
RELIEVING LOW BACK, HIP & KNEE ARTHRITIS PAIN
What Causes Lower Back, Hip and Knee Arthritis? Because arthritis is a catch-all term, pinpointing what causes arthritis may be difficult. In most cases, arthritis is caused by overuse, wear and tear, or injuries.
If you’re constantly facing lower back, hip or knee pain—you might be feeling arthritis. According to the Centers for Disease Control, roughly 54.4 million U.S. adults are diagnosed with some form of arthritis per year. As we age, the cartilage in our joints wears down, causing painful bone on bone rubbing, inflammation, stiffness, and pain. While there is no cure for replacing cartilage yet, it is possible to alleviate the symptoms of arthritis, by improving your joint movement, muscle strength, balance, and coordination. It’s even possible to eliminate symptoms entirely, depending on the amount of arthritis you have. If you have regular aches and pains, keep reading. We have a solution. What Is Arthritis, Exactly? Before knowing how to relieve arthritic pain, you’ll need to understand it. Arthritis—or the painful stiffness, or inflammation, of joints—isn’t a single disease. The term “arthritis” is an informal explanation of joint pain and disease in general. Over 100 types of arthritis exist, according to the Arthritis Foundation. People of all ages, races and sex can get it. It’s also the leading cause of ongoing disability in America. The most prevalent form of arthritis is osteoarthritis, which is caused by either injury or normal wear and tear.
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Arthritis can also be caused by: • Infections, such as Lyme disease • An immune system dysfunction - rheumatoid arthritis • The inheritance of osteoarthritis • An abnormal metabolism, which leads to gout For arthritis suffers, even simply walking can cause pain in the lower back, hip or knee. Often, arthritis is a downward spiral of progress pain, limiting movement and strength, which in turn causes more inactivity and pain. However, by improving joint movement, muscle strength, balance and coordination, this cycle can be broken, reducing pain and inflammation. Discover how our team of specialists at FYZICAL can get you moving pain-free again!
Our mission is to prevent needless suffering & do all in our power to help people flourish.
www.fyzicalpbc.com
ARTHRITIS & PHYSICAL THERAPY
Regardless of the cause of arthritis, physical therapy plays a major role in the treatment of arthritis symptoms and should be tried first, before more aggressive procedures such as surgery. While maintaining a healthy weight, exercise and a good diet help, surgical intervention may eventually be needed. However, physical therapy has been shown to be an excellent way to prepare and recover after a total knee or hip replacement. It is very common for the muscles that support the knee, hip, and low back to become weakened from inactivity. Through targeted easy to do exercises, we help your muscles regain their strength, providing greater support to the joints, and reducing inflammation. Furthermore, by improving balance and coordination, especially to the knee and hip joints, the abnormal strain on the joints is relieved, and safety is improved to reduce risk of further injury. If you or a loved one suffers from arthritis, you have options. The first step is to contact one of our therapists today, and ask about ongoing physical therapy treatment to restore mobility, comfort and quality of life. See how we can help your joints feel better and move better! Go online or call us to schedule an appointment today.
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https://www.arthritis.org/about-arthritis/where-it-hurts/back-pain/causes/back- arthritis.php https://www.arthritis-health.com/blog/7-core-exercises-relieve-back-and-hip- arthritis-pain https://www.arthritis-health.com/blog/4-types-arthritis-cause-sacroiliac-joint-pain
Source: https://www.arthritis.org/about-arthritis/understanding-arthritis/what-is- arthritis.php
Call us today to schedule an appointment!
SUDOKU
CREAMY THAI CARROT & SWEET POTATO SOUP
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INGREDIENTS • 1 tbsp coconut oil • 2 cups chopped yellow/sweet onion • 2 cloves garlic, minced • 1 tbsp minced fresh ginger • 2 tbsp red curry paste • 4 cups low-sodium vegetable broth •¼ cup raw almond butter/peanut butter • 3 cups diced carrots • 3 cups diced sweet potatoes
•½ tsp fine-grain sea salt • Freshly ground black pepper •¼ tsp cayenne pepper (optional) •Minced fresh cilantro • Fresh lime juice
DIRECTIONS In a large pot, melt coconut oil over medium heat. Add onion, garlic, and ginger and sauté for 5-6 minutes. Stir in curry paste. In a small bowl, whisk together some of the broth with almond butter until smooth. Add mixture to pot, along with carrots, sweet potatoes, salt, and remaining vegetable broth. Bring soup to a low boil and then reduce heat to medium-low. Cover and simmer for 15-20 minutes. Ladle soup carefully into a blender. Season with salt and black pepper to taste. For more spice, add ¼ tsp cayenne pepper, and blend again. Transfer soup back to pot and reheat if necessary. If desired, you can thin soup out with a bit more broth if it’s too thick for your preference. Ladle soup into bowls and top with minced cilantro, a squeeze of lime juice.
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www.fyzicalpbc.com
Patient Success Spotlight
TELEHEALTH & HOME CARE SERVICES
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“I have truly never been into a healthcare provider’s office more welcoming!” “I have needed to see a lot of doctors in the last 5 years because of my health condition and immediately FYZICAL impressed me. I have truly never been into a healthcare provider’s office more welcoming than with the staff at FYZICAL. Everyone at the facility is very caring and kind and it is nice to have the staff greet you with a warm smile and caring heart when you are feeling down because of your physical impairment. The staff is also very educated and experienced.” - L.T.
At FYZICAL Therapy & Balance Centers, we want you to receive care in a way that feels comfortable to YOU. If coming into our spaces during this time is not right for you, we have options. We now provide individualized CARE IN THE HOME, as well as TELEHEALTH SERVICES. Call today to schedule! (561) 331-5508 1. Call and talk to your therapist
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Relieve Knee Pain In Minutes Try this movement if you are experiencing knee pain.
2. Discover why your pain has come back 3. Get your custom recovery program
KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 6 times on each leg. Stretches Knees www.simpleset.net
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