Take a look at our June newsletter!
SCAN ME TO DOWNLOAD OUR APP!
JUNE 2023
248-432-1618 | www.ActiveKarePT.com
STAY HYDRATED, STAY HEALTHY
5 Tips to Stay Safe Outdoors This Summer
Summer in Michigan is officially here, and with temperatures already soaring up to 82 degrees F, many Michiganders are eager to exercise outdoors. But whether you’re hiking, cycling, jogging, walking, or even swimming, it’s essential to stay hydrated while you’re active under the summer sun. Staying hydrated allows your body to regulate its temperature so you don’t overheat and suffer from heat stroke. According to the Centers for Disease Control and Prevention (CDC), heat stroke is the most serious heat- related illness and can happen at any temperature. But it becomes more likely at indexes over 77 degrees F. Heat stroke occurs when your body can’t sweat enough to cool itself off and internally heats to 104 degrees F or higher. This can happen in as little as 10–15 minutes! However, drinking water keeps your body hydrated, so it can produce more sweat and cool itself off in warmer temperatures. Water also helps the body perform better while exercising. It allows your muscles to function correctly and prevents cramps, fatigue, and dizziness. This is especially important if you’re alone while hiking or swimming in the summer. One cramp or dizzy spell can be all it takes to lose balance, fall over, or drown. Plus, staying hydrated promotes mental clarity, so if you are out on a hike, a walk, or a swim alone, it can help stop you from becoming disoriented, confused, or lost.
Many people suffer from dehydration entirely by accident. Maybe they didn’t have time to drink water or weren’t feeling thirsty that morning. In our busy lives, we can easily overlook drinking enough water, let alone outside in the hot sun. So, if you’re going to hit the great outdoors this month, use these five tips to ensure you and your family stay safe, hydrated, and healthy. Tip No. 1: Bring a reusable water bottle. Many people wait to buy a water bottle at their destination, use a public fountain, or simply grab a drink when they get home. However, you never want to be surprised when you arrive at a destination and find no water available. That’s why bringing a reusable bottle filled with water is always a good idea; you know you’ll have something to drink and can refill it throughout the day. Tip No. 2: Don’t wait until you’re thirsty. Everyone’s body is different; sometimes, you may not “feel” thirsty as often as others. Regardless, taking small sips of water throughout the day is essential, even if you’re not craving water. Remember, heat stroke can happen in 10 minutes, so if you haven’t been drinking water before going outside, your body won’t produce enough sweat to keep you cool. Tip No. 3: Monitor your urine. It may sound odd, but the color of your urine directly relates to how hydrated your body is. If your urine is dark yellow, there isn’t enough water to dilute the toxins your body is expelling through urination. Light yellow or clear urine is considered healthy and reflects proper hydration. If you stop for a bathroom break during your outside activities, check your urine to see if you need more water. Tip No. 4: Eat water-rich foods. About 20% of our daily water intake comes from our food. So, bring water-rich treats like watermelon, cucumber,
Cut me out and give to a friend for ...
Continued on Page 3 ...
• 1 248-432-1618
Published by Newsletter Pro | www.NewsletterPro.com
USING PHYSICAL THERAPY TO TREAT CONCUSSIONS Take a Head-On Approach
In the past, when individuals believed they'd experienced a concussion or started to have concussion symptoms, they visited the emergency room or a medical professional to get a diagnosis and receive treatment. The treatment was rarely extensive. The doctor almost always said to rest. Some may have prescribed a painkiller, but they concluded that rest is the best medicine. Even if symptoms persisted, they would recommend more rest, but now, we’re discovering we can do more to help those who've experienced a concussion. A concussion is a traumatic brain injury that occurs when the brain is violently shaken. Concussions have garnered more attention in recent years due to their prevalence in popular American sports. In the 2022 NFL season, Miami Dolphins quarterback Tua Tagovailoa suffered two significant concussions and a smaller one. Many questioned whether the Dolphins organization and the NFL handled the situation correctly, likely leading to new concussion protocols in the future. It’s not just athletes who are at risk for concussions, either. Anyone can get one if they have an accident while driving or slip and fall and hit their head. Other than taking the necessary safety precautions while driving, playing sports, and performing everyday activities, there’s not much you can do to prevent a concussion.
However, if you get one, you can do a few things to speed up recovery — like attend physical therapy. Rest will still be a large part of your recovery plan, but we’ll explain why rest is so important. Often, concussions cause an individual to experience muscle weakness or a decrease in physical endurance, but we’ll help you reduce these feelings with an exercise program fit for your needs. Sometimes, an individual might experience dizziness or a lack of balance after a concussion. We can recommend and teach you various exercises to improve your balance. We’ll also inform you about different stretches, strength and motion exercises, and eye exercises to reduce the frequency or intensity of headaches. We put all of this together so you can recover from your concussion quickly and return to your favorite activities. A concussion is a serious brain injury and should be treated as such. Suppose you ignore or fail to notice your symptoms and continue participating in physical activities. In that case, you risk suffering another concussion or experiencing second-impact syndrome, which can leave you with permanent brain damage or worse. If you’ve recently hit your head and are experiencing headaches, dizziness, nausea, fatigue, light sensitivity, memory loss, confusion, or emotional symptoms, visit your doctor to see if you have a concussion. If your doctor diagnoses you with one, we’ll be here to help you on the road to recovery. Do not ignore the symptoms!
2 • WWW.ACTIVEKAREPT.COM
Published by Newsletter Pro | www.NewsletterPro.com
The Intermittent Fasting Phenomenon SEPARATING HYPE FROM HEALTH BENEFITS
There always seems to be a new dieting fad every couple of months, but one that has stayed around longer than expected is intermittent fasting. Many of us couldn’t imagine
Regardless of which type of intermittent fasting you attempt, you’ll likely notice many benefits within the first few months. Studies have shown that it can improve your cholesterol levels and help you maintain
fasting for days on end, but intermittent fasting provides the benefits of fasting without asking us to wait days between meals. Intermittent fasting is a term used to describe eating patterns with differing amounts of fasting.
proper blood sugar levels. Many studies have shown that those who practice intermittent fasting have no problem shedding weight and also keeping it off. Many users report losing 3%–7% of their body weight within eight weeks of fasting. Studies even found intermittent fasting can lower the risk of breast cancer, Parkinson’s disease, and other serious conditions. Does this all sound too good to be true? That’s because it likely is. The Journal of the American Medical Association looked at 108 studies
There are three main types. The first and most common type is time-restricted eating, and it’s one of the easiest intermittent fasting diets to stick to daily. Time-restricted fasting has users decide on an eating window
lasting between four and 12 hours. If it isn’t during your eating window, you’re actively fasting. The next is the 5:2 diet, which calls for two full days of fasting each week, with a regular eating
conducted on the alleged health benefits of intermittent fasting and found that only six were supported by solid evidence. That doesn’t mean the health benefits don’t exist; we just need more research before saying intermittent fasting is as beneficial for our health as its users claim it to be.
schedule for the other five days. Finally, there’s alternate-day fasting, in which users alternate between fasting one day and eating normally the next.
... continued from Cover
DIRECTIONS Need a quick, healthy snack? Check out this protein-packed yogurt bowl. Cherry Chia Greek Yogurt Bowls
and strawberries while exercising, or snack on them right before you leave. Your body will absorb the water and receive an extra hydration boost! Tip No. 5: Avoid caffeine and alcohol. These drinks have a diuretic effect, meaning they make you lose more fluids than you receive from them. Avoiding them is best if you know you’re going outside into the heat. Ultimately, by staying hydrated, you can safely enjoy all that summer in Michigan has to offer! If you have any other hydration tips or tricks, let us know!
Chia Seed Jam We suggest making the chia seed jam in advance and storing it in the refrigerator so you can quickly assemble these yogurt bowls all week.
Inspired by HungryHobby.net
INGREDIENTS
Chia Seed Jam • 2 cups fresh sweet cherries, pitted • 3 tbsp chia seeds
Using a potato masher, mash down the cherries. Place a small pot on high heat and add the cherries, chia seeds, honey, and water. Bring the mixture to a boil, then turn down the heat and let simmer for 10 minutes, stirring constantly. Allow jam to cool before using or refrigerate. Greek Yogurt Bowl In a small serving bowl, mix the Greek yogurt with vanilla extract. Top the Greek yogurt with 2 tbsp cherry chia seed jam, hemp seeds, granola, and a few additional cherries, if desired.
• 2 tbsp honey • 1/4 cup water
Greek Yogurt Bowl • 1 cup nonfat plain Greek yogurt • 1/2 tsp vanilla extract • 1 tsp hemp seeds • 1 tbsp granola
–Ashesh Vyas
• 3 248-432-1618
Published by Newsletter Pro | www.NewsletterPro.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
CONTACT US TODAY! 248-432-1618 www.ActiveKarePT.com
43200 Dequindre Road, Suite #109 Sterling Heights, MI 48314
1. Drink Up: Tips to Stay Hydrated Outdoors 2. Bounce Back From Your Concussion 3. Fasting Is the Most Lasting Diet Fad INSIDE THIS ISSUE
Cherry Chia Greek Yogurt Bowls
4. Don’t Let CrossFit Intimidate You
What do you hope to accomplish when you start a new exercise routine? Many of us aim to become stronger, lose weight, or improve our overall health. What if there was a way to accomplish those goals in six weeks of training? That’s what CrossFit does when properly performed. For those unfamiliar, CrossFit is a form of high-intensity interval training that combines elements of weightlifting, gymnastics, and metabolic conditioning. It was designed in 2000 to help athletes improve their cardiovascular and respiratory endurance, stamina, strength, flexibility, coordination, and agility. Since then, many gyms have become fully dedicated to CrossFit programs and classes. Walking into a CrossFit gym or class for the first time can be intimidating. For years, the thought was that CrossFit was intended for bodybuilders and athletes only, but anyone can benefit from these activities if they make a dedicated effort. When you initially begin CrossFit, the best results occur through two or three exercises per week. If you’re already in THE POWER OF CROSSFIT GET IN BETTER SHAPE WITHIN 6 WEEKS
great shape, you can benefit by increasing your frequency, as long as you maintain a rest day between each workout day. If you fail to leave yourself enough recovery time, you’ll overwork your body and become susceptible to injuries. It doesn’t take long to see results once you start a CrossFit program. Many CrossFit classes include some form of weightlifting and resistance training, which will help you build muscle and grow stronger. Since these exercises are often high-intensity, you’ll burn even more calories than you would during a standard workout. Many of the activities will increase your heart rate, which improves cardiovascular health. CrossFit has risks, but you can have a safe and enjoyable workout by taking proper precautions. Don’t push yourself too hard; stop the activity if you notice pain. CrossFit training can be incredibly rewarding and beneficial when done right!
4 • WWW.ACTIVEKAREPT.COM
Published by Newsletter Pro | www.NewsletterPro.com
Page 1 Page 2 Page 3 Page 4Made with FlippingBook Ebook Creator