Providence_Healthier Stronger More Active

NEWSLETTER

FEBRUARY 2020

Heart Health Month FEBRUARY IS...

ALSO INSIDE: • 7 Ways You Can Become Healthier, Stronger and More Active • Laura’s Corner • From Our Kitchen To Yours • Heart Health Month • What Our Patients Are Saying

PTPROVIDENCE.COM

NEWSLETTER

FEBRUARY 2020

It is common aspiration to become healthier, stronger, or more active. However, this can sometimes be a difficult feat, with lack of time, pain, injuries, or difficulty sticking to a nutritious diet. When you are in pain, undesirable chemicals within your body are heightened, which can increase stress. As a result, your endocrine system becomes affected, which works to regulate the hormones in your body. Fortunately, the vast majority of aches and pains can be successfully treated by a licensed physical therapist. At Providence Physical Therapy, our team is comprised of movement experts who have the knowledge and training to diagnose, evaluate, and treat any musculoskeletal condition that comes their way. To find out more about how our services can help you live a healthier, stronger, and more active life, contact our office today! Your health and you: The term “health” is all relative. It essentially means that your body is operating at its highest levels of function in regards to breathing, circulation, digestion, and more. It doesn’t necessarily mean that you have to be the most athletic person in the room. Any step you make toward helping your body function at its optimum levels is a step toward becoming a healthier you. Your physical therapist can provide you with exercises, stretches, and nutritional tips that can help increase your health and help you feel physically better overall. Increasing your strength and flexibility: It is no secret that strength and flexibility both play important roles in your health. Did you know that there are approximately 642skeletalmuscles inthehumanbody?Yourmusclesworkhard, not only to help you move, but also to support your circulatory and breathing systems. When you become stronger and more flexible,youbecomehealthieroverall.Ourphysical therapistscan guide you through proper exercises and specialized treatments in order to relieve your joint and muscle pain, increase your strength and flexibility, and improve your overall health.

Healthier, Stronger& MoreActive 7 WAYS YOU CAN BECOME

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7 Tips You Can Do On Your Own!

Physical therapy treatments can help improve your health, but they only work if you apply healthy lifestyle choices in your everyday life, as well. Some tips you can do on your own to become healthier, stronger, and more active include:

6. Breathing! Work on your deep breathing in order to increase your oxygen intake and get your lymphatic system moving.

7. Getting enough sleep. Sleep at least 8 hours a day. It is best to get into a routine where you are going to bed and waking up on a regular cycle. This helps your endocrine system. CONTACT PROVIDENCE PHYSICAL THERAPY TODAY! Are you looking for assistance with increasing your health, strength, and physical activity? Our team at Providence Physical Therapy would love to help you live your highest quality of life. Contact us today to begin your new chapter toward becoming a healthier you!

1. Taking care of aches and pains. Don’t let these long-term problems linger. Contact Providence Physical Therapy for professional help.

2. Limiting your sitting. Get up every 30 minutes to walk around at work and home.

3. Getting out and moving. Exercise regularly, even if it’s just taking a short walk every day.

Take charge of your hip, leg, or knee pain by calling us 303-799-6336 or by visiting our website at ptprovidence.com. We can help get your life back.

4. Maintaining a nutritious diet and controlling portion. Make sure your food intake is nutritious and portioned. By chewing your food thoroughly, you won’t feel as if you have to eat as much.

5. Drinking more water. Water keeps your body systems functioning at an optimum level.

Laura’s Corner

In the month of February our hearts often turn to celebrate those we love, but it should also be the month that we think, personally, and intentionally about what we do for our heart health. Many of us know thatweshouldpushaway the icecream to lower our cholesterol and be more active to help maintain or loseweight,butmostofushaveno idea thatheart disease threatens to take the lifeof1 in3women,and 1 in4meneachyear (morethanallcancerscombined).

Studies have shown that diets higher in plant foods and lower in animal foods (like beef, pork, chicken, turkey, and eggs) are associated with a lower risk of cardiovascular morbidity and mortality in the general population. This means thatyourheartbenefitswhenyouadd thatextraservingofsalador fruit toyour plate,especiallywhenyouskip theburgerand fries! Ifeatingmore fruits,whole grains and vegetables is new for you, start by thinking about how to add color to your diet. Give yourself a goal of covering half of your plate (or more) with plant-based items each meal. You may also enjoy watching the documentary Forks Over Knives (online or on Netflix) and viewing their website https://www.forksoverknives.com/plant- based-primer-beginners-guide-starting-plant-based-diet/#gs.x6vzo9 to get more information and resources on the benefits of plant-based eating. Trust me, these habits get easier with time and repetition and your heart (and your loved ones) will thank you!

Cardiovasculardiseases,which includesstroke,claim the lifeamanorwoman in theU.S.every37seconds. Is thatpossible?Whatasoberingstatistic.Together, let’s commit to do something proactive for ourselves and our families! The first step isto findoutwhereyoustand.Scheduleaphysicalandgetyourpersonaldata. Your familyphysiciancanorderbloodwork togiveyou totalcholesterolandHDL cholesterol (the “good” cholesterol) values and blood pressure measurements (systolic = the top number [120]; diastolic = bottom number [80]). Using those values,youcandetermineyour10-yearriskofheartdiseaseorstrokebyusing this calculator online: http://www.cvriskcalculator.com. From there, make a plan to move more (20-30 minutes per day – see our walking plan in this newsletter) and add more plant-based foods to your diet (our Mason Jar Salad recipe is a fun one).

Be well!

MASON JAR SAL AD FromOur Kitchen to Yours

Our Specialties • Women’s Health • Men’s Health • Pre/Post Natal • Manual Therapy • Dry Needling

This is a great way to have a healthy plant-based snack, or a grab-and-go lunch or dinner on hand. They are also fun to share with family and friends. Start with a wide mouthed jar (or jars). It iseasy tomakeseveral jarsatonce.Youcan store them in the fridge forabout5days.Prep,chop,and cook your favorite salad ingredients and layer them in a jar in this order: • Dressing: 1 to 4 tablespoons • Hard vegies and fruits: whole cherry tomatoes, corn,carrots,olives,beets,peas,radishes,celery, broccoli, cauliflower

• Proteins/Grains: garbanzo beans, kidney beans, quinoa, pasta, brown rice, white rice, tofu • Soft/absorbent vegies and fruits: sliced tomatoes, cucumbers, onion, potato, peppers,avocado,dried fruit,grapes,apples,

oranges, mango, berries • Nuts, seeds, croutons

GetWalking, Get Stronger Get at least 150 minutes of moderate and vigorousaerobicactivityperweek– that’s20- 30minutes5 to7 timesperweek. (Beginners canusethechartbelow).Also,aimtostrength train every major muscle group 2 times per week. (Try doing a few squats, lunges, crunches, planks and push-ups). Use a weight or resistance that is enough to tire out your muscles in 12 to 15 repetitions and remember – no pain! You should modify every exercise (limit the range of motion, the resistance, or reps) to make it possible to do those repetitions without pain in your joints.

• Top with salad greens (as much as you can squeeze in the jar): spinach, arugula, romaine, red or green cabbage, spring mix

Heart HealthMonth CELEBRATE FEBRUARY WITH THESE HEART HEALTHY TIPS!

other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products.Choose leanercutsandreduced- fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6.Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 8. Clean up. Your heart works best when it runsoncleanfuel.Thatmeans lotsofwhole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods.

1. Aim for lucky number seven. Young and middle-age adults who slept 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the

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