Vital Care PT - September 2019

MONTHLY

SEPTEMBER 2019

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Winter Is Here:

I AM FINALLY AND OFFICIALLY A G o T FAN

Vital Care Patients ENTER TO WIN Find the misspelled word in this newsletter and call (623) 544-0300 for your chance to win a $10 GIFT CARD! CALL (623) 544-0300 Contest is for past and present Vital Care PT patients only. science-fiction shows lately. However, I have never liked science-fiction TV shows — or movies of the genre for that matter. I’m sure many of you want my head on a platter after reading that, but it’s true. Recently I’ve surprised myself by taking a serious liking to two popular sci-fi series, “Game of Thrones” (GoT) and “Stranger Things.” For as long as I can remember, my taste in TV shows has led me to prefer comedies like “Friends,” “King of Queens,” “Seinfeld,” and, of course, medical shows like “ER,” “Grey’s Anatomy,” “The Resident,” and “The Good Doctor.” Due to our busy schedule of working, driving the kids to their volleyball practices, watching their games, and trying to fit in exercise and sleep, we have fallen behind on the latest TV shows. We have made time to sit down as a family and watch “The Goldbergs” when we get a rare night without activities. Many friends and patients have also recommended I try watching a lot of popular

If you are a GoT fan, then you’re probably ready to poke fun at me for waiting eight whole years to start a series that has topped the charts for nearly a decade. But when the show first aired, I heard the books on which it is based are filled with dragons, magic, and giants. That knowledge was enough for me to opt out of spending every Sunday night glued to HBO for nearly a decade. But, with the release of the final season this year, my team and my patients at the office

my favorite episode of all took place in the final season when all the characters are preparing for their final battle against the White Walkers. Much of the usual program shows the characters in different kingdoms, but in this episode, we finally get to see them interacting together in one place.

Because Dave and I had to wait to watch “Game of Thrones” until the kids went to bed (for obvious reasons), we knew we needed to find a show we could all enjoy together. Enter “Stranger Things.” While I couldn’t care less about the monsters from The Upside Down, I still thoroughly enjoy watching this show. The main characters are kids, and they have fun, deep, and enriching story arcs that make the show all the more engrossing. One of the best parts of “Stranger Things” is that it’s set in the ‘80s. I love getting to listen to the throwback tunes and see the awesome clothes and sets. In fact, in one of the earlier episodes, the characters talk on the phone, and my kids couldn’t believe there was a time when people used phones that had to be connected to the wall. When I told them I used to have a phone like that, they were baffled! As a lifelong critic of sci-fi, this summer has proved to be pretty interesting for me. While you won’t find me waiting in line at the next Comic-Con, you might convince me to try out a new show every once in a while. –Andrea McWhorter

were all pitching their theories for the finale, and I wanted to keep up. My husband Dave had also been watching it after I went to sleep at night and was begging me to join him. He talked me into trying at least three episodes before deciding if I liked it or not. He enjoys the show so much that he committed to re-watching all seven seasons with me this summer, and he waited to watch season eight so we could see it together. I am not going to lie — I was immediately addicted. When we went on vacation this summer, we stayed up until almost 3 a.m. every morning binge-watching our way through Westeros, the Iron Islands, Dorne, and Winterfell with our favorite characters. While I still never fully embraced the fantasy aspects of the series, I fell in love with its nuanced and rich character and story development, and I was particularly drawn to the episodes focusing on Tyrion Lannister, Tormund Giantsbane, and, of course, Jon Snow. In fact, while many aspects of the show are addicting,

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STAY TONED BY LIFTING WEIGHTS AT HOME

The Anti-Aging Benefits of Free Weights

In her best-selling lifestyle guide “French Women Don’t Get Fat,” Mireille Guiliano advises women in their 50s to invest in a set of free weights — nothing too heavy, perhaps 3–5 pounds — in order to maintain their toned, youthful appearance and range of motion. She notes that lifting weights isn’t entirely necessary during your 20s and 30s, but it’s essential to maintain muscle tone and bone density in your later years. Though Guiliano’s evidence is anecdotal, the science confirms that lifting weights can be an indispensable aid to healthy aging for both men and women. A study published by the National Center for Biotechnology Information recommends strength training 2–3 times per week to lower your risk of health problems and preserve bone density, independence, and vitality. According to WebMD, “Muscle loss is one of the main reasons people feel less energetic as they get older. When you lift weights, work out on machines, use resistance bands, or do exercises with your own body weight (like pushups and situps), you build strength, muscle mass, and flexibility.” You don’t have to join a gym to reap the benefits though; just pick up a set of free weights and a resistance band and research how to safely use them in your own home. Bodybuilding.com recommends designing a workout routine that includes one or two exercises for each of the major muscle groups: legs, back, shoulders, arms, chest, and abs. Try Success Stories Did you know that September is National Pain Awareness Month? In 2001, the American Chronic Pain Association (ACPA) led a coalition of groups to establish Partners for Understanding Pain. More than 80 organizations, including health care professionals and consumer groups like the NAACP, supported the effort. Every September for the last 18 years, ACPA reminds Americans that they have options when it comes to pain management and spreads awareness about the problematic results that can occur from mismanaged or over- prescribed medication. Here at Vital Care Rehabilitation, we work with patients who have spent their lives dealing with chronic pain. In some cases, these patients’ injuries require surgical bone, muscle, or cartilege replacements before their rehabilitation with us can truly begin. Maurice C. tells his story of finding a way to heal: “Finally making the decision to have my hip replaced was one of the best decisions I ever made. I’d been in pain for years, and I knew that I put off surgery for too long. After the replacement, I started working with Vital Care Rehab, and that was the second-best decision I ever made! Tim and Jordan’s caring and compassionate (and persistent!)

8–10 repetitions per set, but don’t push yourself to use heavy weights. Even options that are 10 pounds or less should be enough to keep you chasing after your grandchildren for years to come. One public figure who has taken the weightlifting creed to heart is Supreme Court Justice Ruth Bader Ginsburg. The documentary “RBG” shows the 86-year-old judge at the gym, pumping lightweight iron with her personal trainer, and she even walked spring chicken Stephen Colbert through her routine on “The Late Show.” Ginsburg has called her trainer “the most important person” in her life apart from her family, which is a ringing endorsement for lifting weights if ever there was one.

OUR CLIENTS SAY IT BEST

encouragement enabled me to surpass my recovery goals. I couldn’t thank the team more!”

Help us participate in this month’s National Pain Awareness Month by letting your family and friends know about us.

There’s no reason to spend your golden years in pain. Let us get you started on the journey to healing!

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SUDOKU

YOUR EARS MIGHT BE THE CULPRIT! FEELING DIZZY LATELY?

Because we are hosting our workshop on Balance and Dizziness here in the office on Sept. 7, the Vital Care Rehabilitation team thought it would be a great opportunity to discuss what helps the human body stay balanced and what conditions can lead to vestibular diseases or balance disorders.

HOW DO WE STAY BALANCED? While maintaining good balance during our everyday lives is subconscious and not an action we often think about, it’s actually dependent on a great number of factors both inside and outside our bodies. Inside the human body, three primary sensory systems work together to maintain stability. You start with the somatosensory system, which is the sensation of touch and body position, then add the vestibular system of the inner ear, which finally coordinates with the visual system so your eyes can sense the position and movement of your body in space. These three systems work together with the brain to help us perform various movements. WHY DO VESTIBULAR DISORDERS OCCUR? Your vestibular system includes parts of the inner ear and brain, which work to process sensory information to help with balance and even eye movement. If this system has a glitch, vestibular disorders can occur, and they often result in dizziness. The most commonly diagnosed vestibular disorders include benign paroxysmal positional vertigo (BPPV), labyrinthitis or vestibular neuritis, and Ménière’s disease. WHAT CAN WE DO TO HELP? While dizziness can affect anyone regardless of age, older adults with vestibular issues are more at risk because any imbalance can result in a fall, which can have more severe physical consequences. For this reason, we offer in-house vestibular therapy and rehabilitation. We evaluate your symptoms and then walk you through an assessment in order to develop a plan of care that suits your individual needs best. The ultimate goal of your treatment plan is to improve your ability to function in activities of everyday living, reduce your risk of falling, and enhance your overall quality of life. Find out more about our approach to battle vestibular disease and dizziness by attending our workshop on Sept. 7 at 10 a.m. The workshop is FREE, but you need to RSVP. Give us a call at (623) 544-0300 to secure your spot!

CLASSIC APPLE CRISP

Inspired by Food Network

INGREDIENTS

Filling: • 5 lbs Granny Smith apples, peeled, cored, and chopped • 1/4 cup pecans, finely chopped • 3 tbsp all-purpose flour

Topping: • 3/4 cup all-purpose flour • 1/3 cup brown sugar • 1/4 tsp ground cinnamon • 1/4 tsp salt

• 2 tbsp maple syrup • 1 tbsp lemon juice

• 6 tbsp chilled butter, cut into pieces • 1/4 cup pecans, coarsely chopped

DIRECTIONS

1. Heat oven to 350 F. 2. In a mixing bowl, mix all filling ingredients together. Transfer to individual serving ramekins. 3. In a different mixing bowl, combine flour, sugar, cinnamon, and salt for the topping. Mix in butter until it forms lumps roughly the size of a pea, then stir in pecans. Sprinkle topping over filling. 4. Bake for 35–40 minutes, let stand for 10 minutes, and serve.

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INSIDE

THIS ISSUE

The Summer I Watched ‘Game of Thrones’ PAGE 1 Stay Toned by Lifting Weights at Home What Our Clients Are Saying! PAGE 2

Classic Apple Crisp Feeling Dizzy Lately? PAGE 3

An Excursion in the Pennine Alps PAGE 4

AN ALPINE EXCURSION

Tour Monte Rosa

Nestled between Italy and Switzerland, Monte Rosa is the second highest peak in the Alps, making it one of the best views in either country and one of the more physically demanding ascents in the mountain range. In the late summer and early fall, tourists and locals alike tour Monte Rosa to pay their respects to the peak and to be challenged by the cross-country trek over the mountain. The full tour of the mountain is a nine-day journey that starts in Switzerland and crosses quickly over into Italy, winding its way through both countries before eventually returning trekkers to their starting point. The out-and- back path is the most popular route, though there are other ways to approach it. However you go, you’ll encounter massive glaciers, rigorous 1,000-meter ascents and descents, and breathtaking views that are sure to make this journey memorable. For accommodations, opt for charming mountain huts to immerse yourself in the true Alpine experience. You can book them in advance to guarantee your bunk and a dinner of spaetzle or lasagna, depending on which country you’re in that night. Unless you’re traveling with an experienced mountaineer, a guide is recommended for touring Monte Rosa, even if you only plan to traverse a small section of the mountain. Weather can vary greatly and change

quickly in this region, so you never know when you’ll encounter ice or snow, which can lower your visibility. Toward the top of the peak, you’ll even have an opportunity to cross a sprawling glacier, and having a guide will ensure you have the necessary equipment for a safe trip. On top of the spectacular views, you can expect a beautiful blend of cultures and an experience unlike any other on your tour of Monte Rosa. Plus, you may even get to see a few Swiss cows or mountain goats along the way!

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