Lake Burien PT March 2019
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March 2019
MAKING
Keeping you current on all things LBPT
o t
S pring brings with it many wonderful things. I find myself spending more time outside, walking, and just enjoying my surroundings. I’m also doing a lot of prep work for the upcoming boating season. While the boating season officially opens in May, we like to go out in March, if it’s not too windy, and take advantage of the longer days. But really, I’m excited to get out on the water, no matter the time of year. With the longer days, and generally better weather, a lot of people are finding themselves outdoors. People are becoming more active after a winter of inactivity — or at least much less activity than they get the rest of the year. Because of this, injuries tend to go up during the spring months. People aren’t used to more strenuous levels of physical activity, whether it’s walking longer distances, biking, or playing spring sports. This is one of the reasons I decided March 15 was the perfect time for a fall and balance clinic! I want to make sure everyone’s ready to get back out there! Of course, with spring comes other yearly traditions, namely spring-cleaning. I’ve been watching a lot of decluttering shows, including the Netflix show “Tidying Up with Marie Kondo.” Needless to say, it’s been inspiring. Our family has been going through the house and finding things we don’t need anymore. It’s remarkable how refreshing it is to get rid of clutter. In Burien, there are a couple of “Buy Nothing” groups, which are part of the Buy Nothing Project. The project itself was founded in Washington in 2013 and has since gone global. If you want to give something away, it’s a good alternative to Goodwill or Value Village. I can post a picture of an item I want to get rid of and people can request said item. It’s just a great way to give away free stuff, and give it to people who can really use it, whatever it may be.
I’ve also been working on getting my 14-year- old son in that same decluttering mindset. As a teenager, he grows like a weed, so that means he goes through a lot of clothes. I’ve encouraged him to go through his closet so we can donate the clothes he can no longer wear or hasn’t worn in a while.
As we’ve been decluttering, my son asked about displaying his magic
equipment, books, and his many card decks. He’s into magic, sleight of hand, and illusions, and likes to show off his collection. He wanted more bookshelves, so I said, “You have to get rid of anything you don’t use or need, then we can bring in more.” There’s a trade-off to decluttering, and I try to lead by example rather than pushing him to clean his room. And it works! The house is cleaner than it would otherwise be — and all this decluttering makes the house easier to clean year-round. When it comes down to it, decluttering is one of the healthiest things you can do in the spring — aside from getting outdoors and getting more physical activity. Decluttering takes a real weight off your shoulders.
–Dr. Orit Hickman
www.LakeBurienPT.com • 1
The History of Snoozing HOWTHE ART OF SLEEP HAS CHANGED OVER TIME
L i v i n s t o F a l When you’re young, tripping at home isn’t usually a big deal. Yeah, it’s pretty embarrassing, but at least no one was around to see how clumsy you are, right? For older adults, falling is a lot more serious. The Centers for Disease Control and Prevention report that falls are the leading cause of serious injury and death in people 65 and older. What’s worse, falling even once more than doubles your chances of falling again. The good news is, most falls are entirely preventable. And since most falls take place in the home, there are a few things you can do to fall-proof your house. 1. Make sure your floor rugs are tacked down to the floor. A slippery rug is a danger. If the corners of a rug are starting to come up, throw it out. 2. Move all items you regularly use in your kitchen, closet, or garage to a lower shelf. This will help you avoid having to use step stools to reach high places. 3. Keep your house well-lit. Being able to see where you’re walking can help you avoid tripping hazards. Make sure burned out light bulbs are changed immediately and install night lights in the bathrooms and hallways. 4. Install a grab rail by your toilet and bathtub. 5. Put non slip mats in your shower and on the bathroom floor. There are few things in life that feel better than crawling into a comfy bed after a long day. Sleep is an essential part of human health. After a mere 24 hours of sleep deprivation, bodily functions and mental faculties start to go haywire, and 11 days seems to be the longest a person can live without sleep. While people acknowledge that sleep has always been a necessary part of human existence, very few know how drastically nightly routines have changed over time. Here are three significantly different historical approaches to sleep. Brain Floods For centuries, theorists associated sleep with blood loss and other health problems. But by the 1800s, notable physicians blamed sleep on a process known as congestion theory. In this theory, sleep was thought to be brought on by an overwhelming flow of blood to the brain, effectively flooding it and sending sleepers into a dreamlike state. Sleep Gaps While many modern sleep experts support the consecutive eight-hour sleep regimen, historically, people had completely different sleep schedules. Medieval society actually had two sleep sessions a night — known as biphasic sleep — with a gap of wakefulness in between to eat, pray, talk, read, or write by candlelight. But by the 1920s, this practice of having two sleep sessions each night entirely receded from the social consciousness. Historians attribute this shift to innovations in artificial lighting and work schedules during the Industrial Revolution that required workers to stay up longer and sleep less.
Cozy Blankets
Most people find it difficult to sleep without some kind of covering, like a blanket, over their bodies. While researchers of the past entertained the idea that blankets offer some kind of primal protection for sleepers, they now believe the coverings help with temperature regulation, as maintaining a comfortable body temperature is necessary for good sleep. However, according to a recent study conducted in Sweden, weighted blankets help with much more than just temperature. Due to the added pressure, weighted blankets provide deep pressure touch (DPT), which increases the body’s amount of serotonin — a chemical that helps decrease blood pressure and rapid heart rate. Because of the effects of increased serotonin, weighted blankets are believed to help with anxiety and insomnia.
While sleep patterns may change over time, the human need for sleep will not. As you crawl into your bed tonight,
take some time to think about the way your ancestors approached their nightly snooze sessions. It’ll put you to sleep faster than counting sheep.
6. Get rid of clutter. Throw out piles of magazines or newspapers, keep dirty clothes in the hamper, and make sure your grandkids don’t leave toys on the floor. Bonus: Proactive Exercises One way to help avoid a fall is by improving your balance and increasing your strength. The flamingo stand is one exercise you can do right at home. Start by facing a wall with your feet shoulder-width apart. Place both hands firmly on the wall and slowly raise one leg. Hold for ten seconds, then switch legs and repeat.
Check our YouTube channel at: https://www.youtube.com/channel/ UC8ICfA7_51baY7RYUOkDYkQ for upcoming videos on balance and falls.
Maintaining your balance is crucial to enjoying good health and independence throughout your life. If you struggle with balance, it may be time to get professional help. Call Lake Burien Physical Therapy at 206.327.9880 and ask how your physical therapist can help you improve your balance today.
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Tips to Stay onYour FeetWhile Gardening As we finally say goodbye to the long, cold winter, it’s time to take advantage of the warming spring. For many people, this means getting back out into the garden. Gardening is a relaxing hobby, but the movement and physical labor can be risky for those who struggle with balance. Here are some tips to help you stay on your feet as you show off your green thumb. Add Some Lighting don’t have to spend hours bent over or on your knees to tend to your garden. They’re easier on your back and you avoid the risks of standing up and down while working in the sun. Plus, raised garden beds allow you to improve the soil in your garden, keep your vegetable roots from drowning in water, and protect your garden from a cold spring. Keep Your Yard Clean
Green Thumb
During hot summer days, most gardeners will wait until the temperature cools off at dusk to work in their garden. Make sure you can clearly see where you’re walking at all times of the day. Line your walkways and garden paths with solar powered lights, and turn on any outside lights before leaving the house. You can even hang bright lights from your trees to add a bit of useful ambiance to your garden. Elevate Your Garden Beds Raised garden beds have become very trendy in recent years, and their benefits are more than just aesthetic. With raised garden beds, you
One way to avoid tripping in your yard is to make sure there’s nothing you can trip over. Keep your yard as clean as possible by removing debris and trimming your grass regularly. Be sure to pick up your gardening tools when you’re done using them, too. Consider painting your gardening tools bright colors so they stand out in the grass and soil.
and Poor Balance
Remember these tips and stay safe while you help your garden grow this spring.
This hearty soup is the perfect meal for those late winter days when you think spring will never come. It can be made vegetarian by substituting vegetable broth for the chicken stock.
INGREDIENTS:
• • • • • • • •
12 ounces asparagus 1 tablespoon olive oil
2 cloves garlic, coarsely chopped
2 cups chicken stock
1 avocado, peeled, pitted, and cubed
Juice of 1/2 lemon
1 tablespoon ghee or coconut oil
Salt and pepper, to taste
DIRECTIONS:
1. Heat oven to 425 F. 2. On a large rimmed baking sheet, toss asparagus and garlic with olive oil, salt, and pepper. Roast for 10 minutes. 3. Transfer asparagus to blender. Add remaining ingredients and puree until smooth. 4. Season to taste and serve.
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15811 Ambaun Blvd. SW Suite 140 Burien, WA 98166
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www.LakeBurienPT.com 206.327.9880
The Springtime, Decluttering Mindset
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The History of Snoozing Is Your Home a Tripping Hazard?
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Gardening Safety Tips Asparagus and Avocado Soup
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How to Make Your Sailing Dreams Come True
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o r V x t T r i p O
family experience, shops usually have 16- foot catamarans for rent as well. Catamarans have two hulls rather than one, making for a smoother, more spacious ride. If you’ve never sailed before, inquire about lessons. Most rental operations have instructors on hand who can show you the ropes. The great thing about sailing is that
with the waters, you can apply for a bareboat charter. However, if you are inexperienced or simply don’t want a local guide at the helm, signing up for a day trip with a skipper and crew is a great option. Do a Full Charter
If you’re lucky enough to have been aboard a ship under full sail, chances are you know the thrill and serenity sailing can give you. If you’ve never been but have always wanted to know what it’s like to get out on the wind and waves, there are many great options available for beginners. Here are some ideas to inspire your next waterside vacation. Start Small For those who dream of becoming a skipper one day, a great way to start is by sailing dinghies. These one-sail, beach-launch boats fit 1–2 people and can be rented at most water sports shops. If you want to make it a
Short of owning your own vessel, chartering a boat for multiple nights is the closest
whether you’re in a 12-foot dinghy or a 60-foot sloop, the same basic principles, rules, and skills apply. Take a Day Sail
you can get to living out your nautical dreams. Some of the most beautiful destinations on earth — from the Caribbean Sea to the Mediterranean — are best experienced from the deck of a sailboat. Letting the sea guide you to amazing snorkeling destinations, remote cays, and bustling harbors is the stuff of real adventure.
Many day-sail charters exist for those who
want to go out a little farther than a dinghy would permit. If you’ve captained a boat and are familiar
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Lake Burien PT Presents Balance Day!
You’re invited to come down to the clinic to learn more about balance and fall prevention! Put a little spring in your step. Our highly-qualified physical therapy team is here to assess your balance level with 3 simple balance tests. In just 20 minutes, we can determine your fall risk — and help you reduce that risk. Limited screening spots are available, so act fast! To reserve your spot, just call our front desk at 206.327.9880 and we’ll get your name down. We also have spots for your loved ones! The King County Fall Prevention Coalition will also be on-site to answer questions about resources in your community.
Fall Facts: • 1 out of 5 falls lead to serious injury, such as fractures or head trauma • More than 95% of hip fractures are caused by falling • Many people who fall, even if not injured, become afraid of falling
See more fall statistics at cdc.gov/homeandrecreationalsafety/falls/adultfalls.html
Lake Burien PT Balance Day
Who: You and your loved ones What: Balance screening and the best evidence-based information for staying on your feet When: Friday, March 15, 2019, 1–3 p.m. Where: Lake Burien PT
206.327.9880
www.LakeBurienPT.com
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