Marathon Monthly February 2018 Physical Therapy HowtoStayYoung InYourOlder Age!
How do we all go about keeping ourselves young? A better question may be, how do we make sure to live longer?Thebook,“TheBlueZones,”originallypublished in 2008, identifies 5 regions in the entire world where people live the longest. These regions include: 1) Loma Linda in California; 2) Italian islandofSardinia;3)Okinawa inJapan;4)Nicoya Peninsula inCostaRica;5) Ikaria inGreece.Sowhatare the secrets of the inhabitants of these 5 blue zones? Simply put-- it includes regular, daily physical activity, havingasenseofcommunityandbelonging,eating less (eating until you’re 80% full), having a purpose, finding ways to lessen stress, eating less meat, drinking in moderation, having faith, and keeping close ties with family. It sounds simple, but yet it’s so hard for most of us to adopt even a few of these secrets. And that’s because our plates are too full, figuratively and literally speaking.Weeat toomuchandwehave toomuchgoing on in our lives that we don’t make time for simple ways to keep ourselves healthy and living longer.
commonlyarisewhenwe jump intonewactivities. In the seventh month, look to get involved in your community by doing some sort of public service. There are plenty of programs that require just a few hours of your time. After each month, keep a mental note or written log of how you are being impacted by each of these changes. How have these changes affected your life? Please remember toshareyourpositiveexperienceswithallof us.Wewould love toshareyourstoryhere inourmonthly newsletter! To your good health...
So how about if in each month of 2018, you try to adopt oneof thesecretsmentionedabove? Iwouldrecommend startingwithsomething that iseasilyattainableanddoes not require much planning- eat until you are 80% full. Then in the second month, eat less meat and minimize youralcoholicandsodabaseddrinks. In the thirdmonth, makesure tostayconnectedwithyourclose familyand friends. In thefourthmonth,connectwithyourfaith,your spirituality, and explore meditation. This can be done anywhereand justrequiresyou toquiet theoutsideworld and do your own uninterrupted thinking. This includes disconnecting from your cell phone. In the fifth month, reflectonyourpersonalandprofessional lifegoals.Are your life choices in sync with these goals? In the sixth month, get more active. Start a new dance class, go on daily walks, take up gardening, or join a gym. Just remember that if you have not been active and plan on starting a new physical activity or hobby, consult with us first so that we can give you a proper physical examination.A fullphysicalexaminationwillallowus to prevent the onset of any weekend warrior injuries that
6 Back Conditions You Shouldn’t Ignore
Do you feel aches and pains in your lower back? If so, you are not alone. Four out of every five Americans will suffer from back pain at some time in their lives. Without proper spine mobility, stability and alignment your back structures wear down over time, similar to tires that are out of alignment. There are many different back conditions, but here are a few common ones: 1. Lumbar or sacral radiculopathy: The result of pressure on a nerve exiting the spine. Pain, numbness and tingling can be felt down in different parts of the leg. 2. Sciatica: This comes from compression of the sciatic nerve by a muscle called the piriformis, deep in the buttock. Symptoms can radiate down the buttock and leg. 3. Spinal stenosis: This isanarrowingof thebonyspinalcanalwhichcauses rubbing or pressure on nerves. Central canal stenosis is quite serious as it presses upon the spinal cord. 4. Lumbar sprain/strain: This is a common cause of low back pain due to injury of muscles and tendons. The rows of muscles that run up and down the sides of the spinal column, are the major muscle groups usually involved in lower back injury. 5. Fractures: These are due to trauma, or sometimes occur without any injury in people with osteoporosis.
6. Spinal cord compression: This is unusual, but very worrisome and may be associated with weakness and loss of bowel/bladder control. Medication and Bed Rest Most lower back pain sufferers try over the counter drugs and bed rest. However, most self remedies will not provide the relief that you need. In fact, bed rest is the wrong thing to do, because it can weaken the spinal muscles further. Weakness in the spinal muscles is one of the main reasons for low back pain and puts you at risk for injuring your back with common activities such as lifting, bending or squatting. Most of us sit too much and this contributes to severe weakening of the back and torso muscles which are needed for a healthy back.
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