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NOVEMBER 2020 EastTennessee Physical Therapy News
www.pt s tn.ne t 423-543-0073
FROM THE DESK OF
DANNY D. SMITH
PERSONAL MESSAGE
Today’s note comes from the office of PTS but not directly fromme. The following is a section of an article written by Dr. Emily Grieshaber, PT, our current Physical Therapy Fellow. “Long-term effects of the novel coronavirus are still being studied; however, research indicates that survivors can experience cardiovascular and pulmonary impairments as a direct result of the viral process. These commonly manifest as low endurance and limited activity tolerance. In conjunction with cardiovascular and pulmonary damage, survivors may also have experienced a prolonged hospital stay, which can be associated with muscle atrophy, polyneuropathy, and increased levels of pain. Without intervention, these complications can persist, and may have a lasting impact on the patient’s life.” Dr. Grieshaber is a residence trained PT with specific training to address heart and lung issues. If you have questions, give her a call at 423-543-0073.
WHY ISN’T THERE A MAGIC WAY TO ACCELERATE METABOLISM?
T here are many reasons why is that these products are attractive . Quick metabolism solutions are presented as convenient and simple, and our lives are busy enough that we’re often looking for the quickest fix. However, weight loss products that “improve” your metabolism operate under false assumptions. A slow metabolism is rarely the source of excessive weight gain. so many companies claim to make products that boost your metabolism, but the main reason So, before you invest hundreds of dollars in metabolism stimulating supplements, learn what this mystical biological process is. WHAT EXACTLY IS METABOLISM? Metabolism is a complicated biochemical process in which your latest slice of pizza or salad, after it has been digested, is
combined with oxygen and dispersed into your body to release the necessary energy you need to function. While this seems fairly simple, there are a couple things that people aren’t usually aware of. Your metabolism is constantly running, like a car engine. Even at rest, your body needs energy to survive. However, your energy needs are fairly consistent and difficult to change. So, what determines your metabolism rate? There are three major factors: body size and composition , as some people require more calories to function; sex , as men usually burn more calories; and age , as muscles decrease with age.
–Danny
Because the structure and functions of your body play such big roles in how you
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metabolize food and therefore gain or lose weight, it’s imperative that you know what your rate actually is. Excess calories that your body can’t expend will turn into fat cells. When we starve ourselves, however, our metabolism slows down so we burn less food at a time. We need to give our bodies an appropriate amount of food for the energy we expend.
HOW CAN I INCREASE MY METABOLISM?
The main way you can control your metabolism — which extends to losing or maintaining weight — is increasing the amount of calories you burn through physical activity. The first and most efficient way to burn calories is through consistent aerobic exercise . Thirty minutes of daily walking, running, bicycling, or swimming can make a huge difference in your metabolism. You could even do 10-minute chunks throughout the day. Secondly, strength training is absolutely necessary for combating muscle loss due to aging. Muscle tissue burns more calories than fat, which is why your muscle mass is key to cutting down fat. Third, add extra movement into your day wherever possible . Wash your own car instead of driving down to the nearest car wash or park in a distant parking spot next time you go to the store. Even if it
means doing more regular activity, increasing how often you move every day can improve your calorie consumption.
Don’t fall for products that claim to make your weight loss journey any easier. Make sure to do your research first and ask yourself whether or not a product will help encourage you to be extra active throughout the day.
Top 5 Healthy Life Hacks to Have an Awesome Morning
G etting your day started with coffee isn’t always enough. Sometimes, you need to give yourself an extra boost, especially when you have little energy or trouble focusing. For an awesome start to your day, here are five tips to get you going right off the bat. WAKE UP 5 MINUTES EARLY. What’s the power of five minutes? It can be more than you think. Spend this time
doing simple breathing exercises or a quick meditation so you can get focused for the rest of the day. If that’s not your style, you can prepare a quick to-do list for your day ahead. Either way, it’s always nice to have a little extra time for yourself without losing too much sleep. START WITH GREEN TEA, THEN COFFEE. A cup of coffee at 7 a.m. can leave you burned out by 10 a.m. Try swapping it with green tea for a more gentle wake-up call. After that, you can brew your favorite coffee to keep you going strong. This practice also might help you consume less caffeine overall! TAKE A QUICK MORNING WALK — AND HAVE YOUR MEETINGS ON THE GO. Morning meetings can make us want to fall asleep again. Don’t spend all of them sitting down if you don’t have to! Not only will morning walks help you wake up, but they
can also add some extra physical activity to your day.
WRITE IN YOUR JOURNAL. Who says you have to journal at the end of the day when you’re tired and ready to sleep? You can journal in the morning about what happened yesterday and the things you’re looking forward to that day. Journaling can remind you of your daily goals and motivate you to stick to your commitments. PACK YOUR LUNCH (OR SNACKS!). Staying on track with your goals starts with having the energy to do them. Plan a healthy balance of fats, vegetables, carbohydrates, and proteins. This can be as simple as assembling dips, carrots, wraps, and salads each morning.
It’s time to try these tactics to superboost your day!
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And How Do I Prevent It From Affecting My Family? WHAT IS FAMILY BURNOUT
According to one study from 2018, over half of all parents surveyed were experiencing some form of burnout (i.e., exhaustion, cynicism, lack of professional satisfaction, etc.) — and that was before the pandemic. Now, as the world enters the eighth month of the coronavirus pandemic, many parents are working from home or dealing with unemployment, and many children are doing school online. Families are spending a lot of time together at home, balancing new routines — and that’s led to family burnout. When you experience “family burnout,” the kind of exhaustion that comes from spending too much time with family, it manifests itself as physical and
emotional exhaustion, an inability to handle usual tasks, and increased irritability. The more demanding your work and home responsibilities are, the more susceptible you are to family burnout. Single parents are especially susceptible, but burnout can drastically affect romantic relationships and even children. Most people are not used to spending so much time together at home. With all that in mind, don’t worry — family burnout is preventable. It starts with creating a balance between work and rest. While it might feel like you don’t have a moment to spare between work and taking care of the kiddos in the house, identifying those spare moments in your day is absolutely necessary for your health. Establish a routine that defines time for work, sleep, studying, and other tasks. You’ll then move from task to task easier, leaving less room for conflict between others in the household. You’ll also see more clearly when you can rest! Those breaks don’t have to be anything special — a 15-minute walk by yourself outside or a 30-minute stretch with a good book in a comfy chair. Find time to let your kids have a break, too, like playing their favorite games, reading their favorite books, or playing outside. You’ll all feel more refreshed to tackle the remaining tasks of the day. Even though you can prevent or minimize burnout through a more balanced routine, sometimes that’s not enough. Don’t be afraid to ask for help when you need it. Family therapy can be immensely helpful for maintaining your mental health when your own attempts need a boost. These are unique times, so be patient with yourself and your family as you cope with new challenges and routines. Burnout doesn’t have to be inevitable.
Take a Break!
SINFULLY SWEET BUTTERNUT SQUASH
Inspired by WellPlated.com
This butternut squash, oven-roasted and caramelized to perfection, could almost pass for dessert. You’d never guess it’s a dish loaded with vitamins and antioxidants!
INGREDIENTS
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1 large butternut squash, peeled, seeded, and cut into 1-inch cubes
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1 3/4 tsp kosher salt 3/4 tsp cinnamon 1/2 tsp black pepper
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1 1/2 tbsp olive oil
1 1/2 tbsp maple syrup
1 tbsp fresh rosemary, chopped
DIRECTIONS
1. Preheat oven to 400 F, placing the two oven racks at the top and bottom of the oven. Then grease two baking sheets. 2. In a large bowl, combine squash cubes, olive oil, maple syrup, salt, and spices. Toss to coat, then spread mixture in a single layer over the baking sheets. 3. Place both pans in the oven and bake 15 minutes. Turn the cubes with a spatula and return them to the oven, swapping them to different racks. Continue baking 10–15 minutes until tender. 4. Sprinkle with rosemary and serve!
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Inside This Issue From the Desk of Dr. Smith PAGE 1 Why Isn’t There a Magic Way to Accelerate Metabolism? PAGE 1 Top 5 Healthy Life Hacks to Have an Awesome Morning PAGE 2 What Is Family Burnout, and How Do I Prevent It? PAGE 3 Take a Break PAGE 3 Sinfully Sweet Butternut Squash PAGE 3 Oxygen Intake and Improving Your Fitness PAGE 4 How to Measure Your Oxygen Uptake
Unless you’re a seasoned endurance athlete, you probably don’t know exactly what a VO2 max score is — but understanding it can benefit athletes at all levels. In short, your VO2 max score (also known as maximal oxygen uptake) is the maximum amount of oxygen that your body can process while intensely exercising. WHY IS MY VO2 MAX SCORE IMPORTANT? Think of your VO2 Max score as horsepower — but for the human body. A high VO2 max score means there’s a big engine under the hood. Having more “horsepower” comes with a number of benefits, such as a reduced risk of diseases (like heart disease, diabetes, and cancer) as well as an improved mood and better sleep. In a way, measuring your VO2 is a good way to gauge how much you’re improving your quality of life. HOW CAN I IMPROVE MY VO2 MAX SCORE? The best way to improve your VO2 max score is through a combination of interval and continuous training. For example, on different days you can alternate between high-intensity interval training (HIIT) workouts and less intense, but longer, workouts. However, that type of varied training schedule might be too much for some right off the bat, so the best way to start improving your VO2 max score may be to focus on HIIT workouts — even if they don’t take very long.
HOW CAN I MEASURE MY VO2 MAX SCORE? Your VO2 max score is measured in milliliters of oxygen per kilogram of body weight per minute. The only way to get the exact score is to test yourself in a VO2 laboratory — something that most professional endurance athletes take advantage of. However, because knowing this score can benefit anyone, there are a few ways to get good estimates without the lab equipment. High-end fitness trackers, such as Garmin watches, can actually give you an estimate of your VO2 max score. Some online calculators, which rely on the data from previous tests for their algorithms, can produce a rough estimate of this score as well. Knowing your score might not be necessary to your fitness training — but it does provide a way of track improvement that many athletes find useful.
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