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15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128
Reclaim Your Energy and Happiness Now! GOT THE WINTER BLUES?
February has a reputation for being the gloomiest month of the year. The sparkle of fresh snow has worn off, the cold seems to linger in your bones, and spring still feels like a distant dream. It’s the classic midwinter slump where motivation is low and everything truly feels very “blah.” But here’s a little irony: February is actually National Blah Buster Month, a reminder to actively push back against the winter blues and find little ways to lift your mood and energy, even when the days are short and gray. Growing up in New Hampshire, February could feel relentless, but occasionally, we had days where the temperatures crept into the 50s or even the 60s. Stepping outside on those days felt like a little miracle. But throughout the winter, movement became my secret weapon. A walk, a few stretches, or even just dancing in the kitchen could shift the day completely. Yes, dancing in the kitchen … there’s something about moving to music while cooking that brings me an instant boost of energy. My playlist has evolved over the years, from blasting Bon Jovi as a teen in the ‘80s to jamming out to Pink today. And because I’m an old soul at heart, I still occasionally swing to the Glen Miller Band. One of their classics is called “In the Mood,” and I can’t think of a better soundtrack for shaking off the winter blahs. The key, I’ve found, is recognizing the blahs for what they are, then choosing to do something that brings you joy. Movement does this naturally, and science backs it up: Physical activity triggers the release of endorphins and serotonin, our body’s natural mood boosters, while lowering stress hormones like cortisol. The result is better focus, more energy, and an overall sense of well-being. Even short bursts of activity, such as 10 minutes of stretching, a quick walk, or a mini Pilates session, can reset your brain and your day. Personally, I do Pilates at the office at 4:30 a.m.
before anyone else arrives. It might sound extreme, but when I skip it, I feel the difference immediately.
Movement doesn’t have to be complicated. For people with desk jobs, it can be as simple as standing up, stretching, or taking a brief walk every few hours. These small breaks do more than stretch your legs. They actually make you more efficient. A little movement clears mental fog, increases blood flow to the brain, and improves focus. I’m lucky enough to have a job that keeps me moving throughout the day. I get up, down, and all around with patients, and I can feel how that constant activity keeps my energy up. But even if your day is mostly chair-bound, those micro-moments of movement matter. This February, celebrate National Blah Buster Month by intentionally doing something that energizes you. Take a short walk, stretch behind your desk, or play your favorite songs while cooking dinner. Move, laugh, breathe, and let yourself shake off the winter blues. The days may still be cold, and spring may still be a ways off, but your mood doesn’t have to wait!
REFERRALS WELCOME! A referral is the greatest compliment you could ever give us. If you know someone in need of our expert services, we welcome the opportunity to help! Feel free to pass along this newsletter, or have them give us a call at (858) 675-1133. We greatly appreciate it!
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THINK BETTER, REMEMBER MORE Delicious Foods That Power Your Brain
Berries Don’t underestimate these colorful little
You’ve likely heard the saying “you are what you eat,” but when it comes to memory, that’s more literal than you might think. Your brain is constantly working to process, store, and recall information, and it requires the right fuel to stay sharp. However, certain foods can actually improve memory, focus, and overall brain health. Here’s what to load up on next time you’re at the grocery store. Fatty Fish If your brain had a favorite food, it would probably be salmon. Fatty fish like salmon, sardines, and trout are full of omega-3 fatty acids, especially DHA and EPA, which are crucial for building and maintaining brain cells. These healthy fats also enhance communication between brain cells, which aids in memory and learning. If you’re not a seafood fan, you can still get omega-3s from plant-based sources like walnuts, chia seeds, and flaxseeds.
powerhouses. Blueberries, strawberries, and blackberries are packed with antioxidants called flavonoids that help protect your brain from oxidative stress (basically, brain “rust”). These compounds can also boost communication between brain cells, which may help slow cognitive decline and improve short-term memory. Try tossing a handful of berries into your morning oatmeal or smoothie for an easy boost. Leafy Greens and Veggies Spinach, kale, broccoli, and other leafy greens are rich in nutrients such as vitamin K, lutein, and folate, which are associated with improved cognitive function. These nutrients promote healthy blood flow to the brain and protect against inflammation. Studies even suggest people who eat a daily serving of greens have
the memory of someone years younger. Not bad for a salad, right?
“When I first came in, I was in lots of pain, having challenges walking, and worried I would reinjure my foot. I feel much better now and have exercises I can do at home. I feel like I received great care! The staff at NCWSTC are all very knowledgeable and explain everything. “I’m able to walk much better, and I’ve even started jogging! I am much more confident and appreciate the therapists at NCWSTC very much! “ Whole Grains and Nuts Your brain runs on glucose, and whole grains provide a slow, steady supply of it, helping to keep you alert and focused. Brown rice, quinoa, and oats help maintain balanced energy levels, while nuts (especially almonds and walnuts) add vitamin E, another nutrient tied to improved memory and slower cognitive aging. What Our Patients Are Saying
–Aida Flores
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FRAGRANT PATHS TO CLARITY, COMFORT, AND CALM A WHIFF OF WELLNESS
A simple scent can do more than brighten a room. Fragrances can lift your mood, ease tension, and even help you sleep better. For older adults managing chronic pain, sleepless nights, or everyday stressors, aromatherapy offers a gentle, natural boost that works alongside your regular wellness plan. Signaling in the Brain When a scent reaches your nose, it sends a quick message to the brain’s emotional and memory centers, also known as the limbic system. That direct pathway helps explain why a single whiff can lift your spirits, calm an anxious moment, or trigger a comforting memory. Bright citrus scents can perk you up, while lavender often calms a restless mind. Sharpening Your Mind Some research has linked regular, gentle exposure to certain aromas with improvements in attention and memory, especially when people make it part of their nightly routine. While results aren’t guaranteed for everyone, LAUGH THERAPY
many older adults report feeling mentally sharper or more at ease after using familiar, pleasant scents in their homes. Finding Relief Through Fragrance For those having trouble sleeping, lavender has been linked to deeper, more restful sleep. For maximum effect, try a simple massage with a diluted oil before bed, allowing the scent to settle in both through your skin and the air around you.
While aromatherapy won’t cure pain, inhaling or gently massaging essential oils can encourage the release of feel-good hormones, easing your discomfort. Studies show inhaled oils may provide mild relief for chronic pain, making them a soothing addition to your wellness toolkit. Starting Safely • Always dilute: Combine 6–10 drops of essential oil per ounce of carrier oil, such as coconut or grapeseed oil, to prevent skin irritation. • Never ingest oils: Concentrated oils can be toxic if swallowed. • Check with your doctor, especially if you take medications or have skin sensitivities. Aromatherapy can be a simple and delightful addition to your daily wellness routine. With a little experimentation, the right scents can lift your mood, ease tension, and add a touch of joy to everyday moments. A few mindful breaths could be all it takes to feel more centered, alert, and at peace.
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INGREDIENTS • 2 large boneless, skinless chicken breasts • 1 tsp salt • 1/2 tsp black pepper • 1 tbsp olive oil • 3 tbsp hot honey
• 2 cloves garlic, minced • 3 tbsp crumbled feta cheese • 2 tsp fresh rosemary chopped (or thyme) • 1 tbsp lemon juice (optional)
DIRECTIONS 1. Pat chicken dry and season both sides with salt and pepper. 2. In a skillet over medium-high heat, heat olive oil. 3. Sear chicken for 2–3 minutes on each side until golden. 4. In a small bowl, mix hot honey and minced garlic to create a glaze. 5. Place the seared chicken in a baking dish. Pour the hot honey mixture over top. 6. Sprinkle chicken with crumbled feta, then rosemary or thyme. 7. Bake at 400 F for 20–25 minutes, or until internal temperature reaches 165 F. 8. Optional: Broil for 1–2 minutes for extra caramelization. 9. Let rest for 5 minutes. Garnish with lemon juice and extra herbs before serving.
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Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133 waterpt.com
15373 Innovation Dr. #175 San Diego, CA 92128
INSIDE THIS ISSUE
1 Shake Off the Winter Blah 2 A Sharper Memory Starts on Your Plate What Our Patients Are Saying 3 Aromatherapy Secrets for Seniors That Actually Work Hot Honey-Infused Feta Chicken 4 Exciting Local Events to Enjoy
GET OUT YOUR CALENDAR! Add These San Diego Celebrations to Your Upcoming Plans
This time of year, the San Diego area comes to life with a mix of fitness, festivities, and sporting events! Here’s a peek at four standout activities to mark on your calendar. San Diego Museum Month For the entire month of February, more than 70 museums, historic sites, gardens, zoos, aquariums, and cultural venues across San Diego County offer half-price admission during Museum Month. To take advantage, you can pick up a free Museum Month pass at public libraries or download a digital pass and enjoy discounted admission for up to four people at participating institutions. San Diego Chinese New Year Fair The Chinese New Year Fair is one of the best events of the season, offering a festive mix of food, performances, crafts, and community celebration. The fair is scheduled for Saturday, Feb. 28, and Sunday, March 1, in downtown San Diego. This fun-filled event features lion and
dragon dances, traditional music, martial arts demonstrations, craft stalls, and vendor booths. It’s a family-friendly way to celebrate the Lunar New Year and experience San Diego. St. Patrick’s Day Parade and Irish Festival In March, break out the green hats, parades, and Celtic cheer with the annual St. Patrick’s Day Parade & Irish Festival. The event will take place on Saturday, March 14, from 9 a.m. to 6 p.m. at Balboa Park. It will feature a parade with floats, marching bands, community groups, and numerous Irish-themed festivities, followed by a festival with live music, dancing, food, and plenty of family-friendly activities. 53rd San Diego Crew Classic Taking place March 27–29 at Crown Point Shores on Mission Bay, the 53rd San Diego Crew Classic is regarded as the premier spring rowing event on the West Coast. The event draws collegiate, club, masters, and elite rowers, making it a major highlight of the rowing calendar.
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MOVE YOUR WAY TO A HEALTHIER HEART
Your heart is your body’s most important muscle. Like any muscle, it needs regular exercise to stay strong and healthy. This February, as we observe Heart Health Month, let’s explore how physical activity can enhance your heart health and how physical therapists can support you. Why Movement Matters
Every time you exercise, you’re giving your heart a workout. Regular physical activity helps lower blood pressure, reduce bad cholesterol, and maintain a healthy weight. The current guidelines for adults suggest at least 150 minutes of moderate intensity exercise per week to significantly reduce your risk of heart disease, which remains the leading cause of death worldwide. Getting Started Safely While exercise is crucial for heart health, starting a new exercise routine requires careful planning, especially if you:
• Have existing heart conditions • Haven’t exercised in a while
• Are recovering from heart surgery or cardiac events • Have other health conditions that affect your mobility This is where physical therapists become incredibly helpful!
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How Physical Therapists Support Your Heart Health Physical therapists are movement experts who can: • Assess your current fitness level and potential risk factors • Design a personalized exercise program that matches your abilities and goals • Teach proper exercise techniques to prevent injury • Monitor your progress and adjust your program as needed • Provide education about heart-healthy lifestyle choices
They work closely with your healthcare team to ensure your exercise program is safe and effective, especially if you’re managing heart conditions or recovering from cardiac events. Simple Steps to Start You don’t need to run marathons to improve your heart health. Start with:
• Short walks around your neighborhood • Gentle swimming or water exercises • Light resistance training • Stretching and flexibility exercises
Remember, any movement is better than no movement. Movement helps not only your heart but your mood. Your physical therapist can help you find activities you enjoy and can stick to long-term. Contact our physical therapy team today to begin your journey toward better heart health through safe, guided physical activity.
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