HEALTH & WELLNESS NEWSLETTER
HOW PHYSICAL THERAPY CAN HELP YOU GET HEALTHIER
rosecitypt.com
503.386.9756
HEALTH & WELLNESS NEWSLETTER
From fad diets to detoxes, the media regularly bombards us with messages about how to get healthier. Even seemingly simple advice like “exercise regularly” can be difficult to navigate when fitness influencers battle it out to prove that their 30-day program is better than the rest. At Rose City Physical Therapy we want to help you cut through the noise. Our trained experts take a holistic view of health and wellness and understand that good health isn’t just about physical health but mental and emotional health, too. We also know that everyone isn’t starting from the same place — and that’s okay! We’ll meet you where you’re at and help you develop strategies to find a health-promoting regime that works for you. Despite what you may have read on social media, evidence-based health-promoting behaviors are fairly straightforward. However, they can be difficult to implement, especially between work, family, and other obligations. We get it. That’s why we advocate for small, simple changes that can make a big difference. Are you ready to start making healthy changes in your life? Call us today to set up an appointment! What It Even Means to “Be Healthy” The World Health Organization defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity,” which speaks to the complexities of health as a concept. Good health also means different things to different people. For example, an 80-year-old on medication to manage high blood pressure and diabetes might consider herself healthy because she’s still physically active and can live independently. Meanwhile, a 20-year-old with no health conditions and excellent metabolic health might consider himself unhealthy because he struggles with exercise. Living an entire life free of disease or illness is impossible for most of us. However, we can still strive to live as healthy as possible. Moving regularly, managing stress, and eating a nutritionally dense diet will help you feel your best, regardless of whether or not you meet the WHO’s (or anyone else’s) definition of “healthy.” GET HEALTHIER HOW PHYSICAL THERAPY CAN HELP YOU
rosecitypt.com • 503.386.9756
1. Get Enough Sleep: Getting a good night’s sleep is one of the most important things you can do for your overall health. A lack of deep REM sleep will have physical and psychological ramifications, affecting cardiovascular health, insulin levels, and cognitive abilities. Aim for 7-8 hours of sleep a night. 2. Move Your Body: Exercise is another health-promoting behavior that has a big impact. Regular exercise improves your metabolic health, elevates your mood, and helps you stay mobile even as you age. Aim for 150 minutes of moderately intense exercise (i.e., walking) each week–that works out to about 22 minutes daily! 3. Eat a Nutritious Diet: Although it may seem like certain foods cycle in and out of “health food” status, research has confirmed the ideal diet: one that’s varied, with plenty of fruits and vegetables, whole grains, and lean meats. One simple tip for eating healthier is to emphasize adding healthy foods to your meals rather than restricting less healthy choices. 4. Stay Hydrated: As part of that nutritious diet, ensure you drink plenty of water throughout the day. Hydration helps prevent injuries and may lessen your chances of developing chronic illnesses. Current recommendations vary but usually land at around 8 cups a day. 5. Meditate Daily: Taking five minutes each day to practice deep breathing and mindfulness can, like exercise, have a radiating effect on your physical and mental health. 5 SIMPLE TIPS FOR HEALTHY LIVING
Physical Therapy’s Role in Promoting Good Health Our physical therapists have several tools to help you live the healthiest life possible: • We can help you manage or resolve injuries and/or painful conditions that keep you from being physically active. • We can help you develop a fun, effective exercise program that suits your interests and abilities. • We can identify areas of musculoskeletal weakness or impairment that might cause problems for you down the road — and give suggestions for managing that impairment now! • We can show you relaxation techniques to manage stress. And much more! When you visit us, we’ll create a customized program that addresses your unique needs. Find Good Health with Rose City Physical Therapy! Our team of movement and musculoskeletal experts is here to help you live a full, healthy life. To get started, call us to schedule an appointment today! Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6027933/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315424/ https://www.who.int/about/governance/constitution https://www.nhlbi.nih.gov/health/sleep/why-sleep-important
Vegan Peanut Butter Cookies FEEL BETTER BY EATING BETTER!
• 1 cup creamy natural peanut butter • 1/2 cup maple syrup, or honey • 1 teaspoon vanilla
• 1 cup almond flour • flaked sea salt for topping, if desired
Preheat oven to 350 degrees F and line a baking sheet with parchment paper. Add peanut butter, maple syrup and vanilla into a mixing bowl. Once combined, add in almond flour and stir until incorporated. Use a medium cookie scoop to scoop dough onto prepared baking sheet. Alternatively, you can scoop dough with a spoon and roll it into a ball. Flatten each dough ball with a fork, making a crisscross pattern and sprinkle a little flaked sea salt on top of each cookie, if using. Bake in a preheated oven for about 12 minutes or until cookies begin to brown. Remove from oven, allow cookies to cool on a wire rack and enjoy.
rosecitypt.com • 503.386.9756
PATIENT EXPERIENCE
“Everyone is friendly and helpful. I had a great experience. They encouraged me to do the exercises I needed and showed a great understanding of my work, tailoring their care to help me better. Thank you to everyone—if I need help again, this is definitely the place I’ll go. I’ve already recommended you to others and will continue to do so.” -Google 5-Star Review
SIMPLE MOVEMENTS TO HELP ALLEVIATE OA PAIN
If you have osteoarthritis, it’s important to stay active to help keep your joints healthy. While our physical therapists can help you develop a suitable exercise program, you can also incorporate movement in small ways throughout the day. These simple exercises will help mobilize your joints, and you can easily do them at home. Of course, check with your PT before starting anything new! 1. Ankle Circles While sitting in a chair, stretch your feet out in front of you, keeping them neutral (neither pointed or flexed). Gently tilt both feet in one direction, then repeat in the other. 2. Knee Raises Sit on the edge of your chair with your back straight and your feet planted on the floor. Slowly lift your knee as high as possible without bending your back, guiding it up with your hands if necessary. Then, making sure to keep your core tight, gently lower your foot back to the floor. Repeat on the other side. 3. Overhead Shoulder Stretches You can do this exercise sitting or standing. Hold your arms at your side, your elbows bent at a 90-degree angle and your thumbs pointed toward your shoulders. Then, stretch your arms straight overhead and slowly lower back down. If lifting both arms is too difficult, lift them one at a time. You can guide your arm up under the elbow if necessary. Looking for more simple arthritis stretches? Call Rose City Physical Therapy for an appointment today!
NEW YEAR, NEW INSURANCE BENEFITS! With a new year comes a fresh start to an all new you! Starting at the beginning of 2025, your insurance benefits have renewed. This means a whole new year to make the most of your benefits. Let Rose City Physical Therapy help you on your journey to becoming strong, healthy, and active in 2025.
Sources https://arthritis.ca/living-well/2020/top-10-arthritis-exercises
You don’t have to live in pain!
503.386.9756 • rosecitypt.com
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