How do we all go about keeping ourselves young? A better question may be, how do we make sure to live longer? The book, “The Blue Zones,” originally published in 2008, identifies 5 regions in the entire world where people live the longest.
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
-Negin Jalayer
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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AreYouAsYoungAsYouFeel? Will Your Back Hurt As You Get Older?
If you think that growing older automatically leads to back pain, here’s some great news; it doesn’t! Many people suffer from pain, yet, they still believe their aches and pains are a natural part of aging. They’re not. Back pain is primarily caused by four main factors: • Spinal muscle weakness • Poor muscle or joint movement • Poor posture • Lack of spinal or pelvic muscle coordination Treating the Cause of Your Back Pain The goal of our SPINE program is to find the root cause of your pain and correct it, not just treat the symptoms. By treating the root cause of the pain, you can achieve faster, long-lasting results. We provide the most advanced and effective treatments to each of our patients in a caring, friendlyenvironment.Ourhighly trainedandskilled physical therapists use proven hands-on therapy techniques to help people of all ages become free
of pain and get back to the activities they enjoy. If your back pain prevents you from standing for long periods, bending down to pick up objects, or getting up and down from the floor to play with your children or grandchildren it’s time to come to Marathon Physical Therapy and restore your quality of life. Knowing the Right Expert to Help You PhysicalTherapists are medical musculoskeletal specialists, meaning we are the experts when it comes to the movement of the body and how the muscles, joints and skeletal structure work with one another. Effective physical therapy experts recognize that the best treatments are not modalities that depend solely on ultrasound, cold or heat therapy, but rather a skilled hands-on approach to examination and treatment. Studies have proven thatmanual therapyandspecificexercises produce better and faster results than traditional exercise based therapy.
If you are suffering with back pain or know someone who is, call us today to discover how we can finally help you become pain free and get back to the activities you enjoy. After all, you’re as young as you feel!
Healthy Diet Eating Right Never Tasted So Good! Roquefort Pear Salad INGREDIENTS • 1 head leaf lettuce, torn into bite-size pieces • 3 pears • 5 ounces Roquefort cheese • 1 avocado • 1/2 cup thinly sliced green onions • 1/4 cup white sugar • 1/2 cup pecans • 1/3 cup olive oil • 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar • 1 1/2 teaspoons prepared mustard • 1 clove garlic, chopped • 1/2 teaspoon salt • Fresh ground black pepper to taste INSTRUCTIONS In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar,mustard,choppedgarlic,salt,andpepper. Ina largeservingbowl, layer lettuce,pears,blue cheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.
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Healthy & Wellness Tips
At Home Hydrotherapy Something as simple as an Epsom Salt bath can be of great benefit in relaxing a tight muscle.
It is easily done by: 1. Adding 2 cups of Epsom Salt to a warm bath full of water. 2. Soak your neck in the bath for 15 - 20 minutes, allowing the magnesium to be absorbed through your skin. Put Down The Pain Medication When you find that you are suffering
with headaches or neck tension, come in for physical therapy. A few sessions can go a long way to helping you feel your best and learning what you can do to prevent your headaches from returning. Put down the Ibuprofen or Tylenol and pick up the phone to speak with one of our experts today!
“Before I began physical therapy, I was in so much pain I could barely walk. I feel such a big difference and I can walk a lot better! Kevin is the best physical therapist! I have been to many therapists before and have never had someone like him. He has golden hands and is very helpful. The staff is very nice too!” - Rimon H. “I could barely walk!”
Exercise Essential
Stretches Low Back SINGLE KNEE TO CHEST STRETCH While lying on your back, hold your knee and gently pull it up towards your chest. Hold for 10 counts. Repeat 6 times on both sides. www.simpleset.net Exercisescopyrightof
See Our Facebook Video 3 Simple Exercises for Low Back Pain Print sudoku http://1sudoku.com
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Marathon Physical Therapy
www.marathonptny.com Tel: (516) 487-9810 Fax: (516) 773-7315
The Expert Care You Need and Deserve
556B MIDDLE NECK RD GREAT NECK, NY 11023
Page1: HowToStayYoungInYourOlderAge! •6BackConditionsYouShouldn’tIgnore Page2: WillYourBackhurtAsYouGetOlder? •HealthyDiet:Recipe Page3: Health&WellnessTips •PatientSuccessStory •ExerciseEssential •SeeOurFacebookVideo Page4:GiveTheGiftOfLaserTreatment INSIDE LaserTherapy is the most advanced pain relief technology available to the public. Laser Therapy works by flooding the tissues with photons, energizing the damaged cells and increasing circulation to the painful area. This produces a cascade of healing responses in your body, reducing inflammation, thereby reducing or even eliminating your pain. Laser Therapy is FDA cleared to treat pain, inflammation, arthritis, and muscle spasms. We are using Laser Therapy to treat a host of conditions including rotator cuff injuries, post operative pain and soreness (for any surgery), frozen shoulder, Achilles tendonitis, plantar fasciitis, tennis elbow, neck pain, muscle strains, low back pain, and even migraines. Most of our patients are absolutely stunned when their pain is either cut in half or eliminated on the first visit! Give the gift of giving this Valentine’s Day! If you are reading this article and you have a loved one who’s experiencing any type of pain and want pain relief fast, have them schedule an appointment with Laser Therapy. We’re confident it will help!
GIVE THE GIFT OF LASER TREATMENT
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