Health &Wellness The Newsletter About Your Health And Caring For Your Body
FEEL BETTERBY EATINGBETTER!
There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition. Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. Don't Worry, "B" Happy. The B vitamins, including B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods rich in these vitamins.
Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. Drink water. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. Be active whenever you can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week. Enjoy your food but eat less. Use a smaller plate for meals to help control the amount of food and calories you eat.
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“Learn How To Skate Through Pain!" THE IDEAL TREATMENT FOR LOWBACKPAIN
• Lower Back Pain & Physical Therapy
• Healthy Recipe
• Relieve Back Pain In Minutes
• Patient Success Spotlights
Low back pain is by far one of the most common ailments ever experienced. Just about everyone deals with low back pain at one point in their life. For some, the lucky ones, perhaps, the pain is just for a day or two as a result of aparticularlygruelingdayofyardworkoraslip-and-fallaccident that landed you flat on your bum with a bruise to prove it. For others, the low back pain is something that lingers for years and years, getting worse as a result of improper footwear or particularly unsupportive furniture, and never really healing or going away. It is estimated that one-half of all Americans experience lower back pain annually, and it is considered to be the leading cause of workplace disability worldwide—not just in the United States. It is also one of the most common reasons that people miss work, and is the second most common reason that people visit the doctor’s office. When you put those two facts together, the cost of dealing with lower back pain really starts to add up. The average annualcostofdealingwithbackpain in theUnitedStates is$50billiondollars. Unfortunately, a lot of those financial resources go into dealing with back pain through pain management and medication, but that is not an effective long-termsolutionfordealingwithbackpain.Afarhealthierandcost-effective solution is through physical therapy.
LowerBackPain in theUnitedStates. According to theNational Institute for Health, theratesof lowbackpainhavebeensteadilyrising in theUnitedStates over the past 20 years. The study was conducted by medical researchers at the University of North Carolina at Chapel Hill. Researchers consulted with members of the North Carolina community who experienced back pain to understand what caused their pain, how frequently they experience the pain, and what the severity of the pain is like. They found by talking with household members across the state that the incidence of lower back pain has increased significantly since the last time this survey was conducted, which was in 1992. Since 1992, the percentage of people coping with lower backpain increased from justover threepercent towellover10percent.This isasignificantfinding,especiallywhen itwas found that the increase in lower back pain remained constant across demographics. A further interesting finding is that of those who experience lower back pain, 84 percent opted to seek medical treatment to address the pain, which was an increase of more than10percent in1992.Thismeans thatwhilemorepeopleareexperiencing back pain, more people are also seeking treatment for that pain, though there is still an approximate 15 percent of the population who are coping with severe lower back pain without treatment. For those, seeking support from a physical therapist could significantly improve quality of life. If you are suffering with back pain, discover our programs today and learn more about how to gain relief.
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LOWER BACK PAIN & PHYSICAL THERAPY
Physical therapy is a great resource for lower back pain because it addresses the cause of the pain, rather than simply attempting to hide the symptoms. Working with a physical therapist can help you to experience improved range of motion, to restore strength to muscles in your lower back that may have experienced atrophy through lack of use, and also reduce tension in your lower back muscles through targeted massage. When working with a physical therapist, you may also be guided through different lifestyle changes that you can make that can help you begin to overcome your back pain with everyday activities. This can include: • Making changes to the type of shoes that you wear so that your back is getting more support with every step. Sometimes, using special insoles can significantly improve your back pain. • Adjusting your sleeping habits, or perhaps investing in a new mattress so that your back has more support at night. • Using more lumbar support at work or on your commute by using a special chair or chair cover. Lower back pain is a pain in the butt, but you don’t need to deal with it any longer. Reach out to your physical therapist for information and support overcoming lower back pain, and finally find long-term relief. For more information about preventing or treating back pain, contact us at (630) 637-9955. Source: https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts- and-Statistics
OATS WITH APPLES & CRANBERRIES
Relieve Back Pain In Minutes Try this movement if you are experiencing pain.
INGREDIENTS • 1 cup oats • 1 large Granny Smith apple, diced • 1/2 cup fresh cranberries • 3 tbsp maple syrup • 1 tbsp pure vanilla extract • 1 tsp ground cinnamon • 1/2 tspn ground cardamom • 2 pinches of kosher salt • 4 1/2 cups unsweetened almond milk Toppings: • chopped apple • almond slices/chopped almonds
Stretches Lower Back
PIRIFORMIS STRETCH While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder. Repeat 3 times.
• dried cranberries • ground cinnamon
DIRECTIONS Spray a 2-quart or 4-quart slow cooker insert lightly with cooking spray. Combine the steel cut oats, diced apple, cranberries, maple syrup, vanilla extract, cinnamon, cardamom, salt, and almond milk. Stir tomix thoroughly.Coverandcookon lowheat for6hours (forfirmeroats) to8hours (softeroats with theslightestchew),stirringonceor twice ifpossible.As theoatsarecookinga thin,darkcolored skin may form on top of the oats and they will look slightly dry at first glance. Don’t worry. Go ahead and stir the oats well until they are creamy and smooth. If you prefer looser oats, stir in an additional half cup or so of almond milk. Serve hot and garnish with toppings as desired.
DISCOVER HOW TO LIVE PAIN-FREE
At Activa Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Activa Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Refer A Friend
Do You Have Friends Or Family Unable To Do The Following:
From: ActivaPhysicalTherapy email@example.com Subject: Picture Date: December 17, 2018 at4:57PM To: ActivaPhysicalTherapy-Naperville firstname.lastname@example.org Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle If you know someone suffering with aches and pains, give the gift of health. Refer them to Activa Physical Therapy today. Pass along this newsletter or have them call us directly (630) 637-9955 to schedule an appointment.
What our recent graduates had to say...
I will forever treasure the time that I spent with them! “Samir and his staff are wonderful and caring. The reason that I was going to Activa because I needed to build up my strength in my hips. They where patient with me and caring. I had other medical problems and the therapist made sure that they didn’t aggravate anything else. I can say so much about Samir and everyone but it would take up too much room, but I will say this: I LOVE EACH AND EVERY ONE OF THEM and I will forever treasure the time that I spent with them.” – Patrice I. Ensure I was able to reach my goals! “When I came in, I was in pain and limping; barely able to walk due to my hamstring injury. In a few weeks, I was able to get back to my daily routine and by the end of six weeks, I was able to do a 5K run with no issues. I am looking to get back to my physical exercises regime and feel confident like before. A very special thanks to Carson and the entire team for all the personal care and attention they provided to ensure I was able to reach my goals. You guys are awesome.” – Kiran J. Words can't explain how awesome Activa is! “When I first started PT, there were so many things that I couldn’t do such as; walking a whole block without getting tired, going up and down stairs without any difficulty, or standing for more than 10 minutes. As the months progressed, I was introduced to many wonderful and caring physical therapists, technicians and assistants who showed me different exercises such as stretches, cat and camels, wall walks, monster walks etc. It helped me become the strong person I am today. Since June 5th, (when I first started) until now, I am proud to say that I have grown stronger and have had more confidence in the exercises I carry out and their ability to strengthen me. As of today, I am now able to run at a 6.0 pace on the treadmill with a
3 incline, walk up and down the stairs multiple times, and best of all I feel 99.9 % better. Activa is also a good place because they take the time to get to know you on a personal level unlike other outpatient facilities. Activa is the place to go when you have any physical disabilities. I give this facility a 5/5. Words can’t explain how AWESOME Activa is.” – Nadya A.Page 1 Page 2 Page 3 Page 4
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