Today it’s more important than ever to give your body everything it needs to help support your immune system. Here are 12 things you can do every day to help maintain a healthy immune system.
WOW! This Rain Has Been Amazing! The Pittman CONNECTION The Newsletter About Your Health And Caring For Your Body
I cannot remember a wetter first part of the year inmy entire life. I feel like I live in Seattle (if this is what Seattle feels like). We should have a ton of flowers if spring showers are supposed to bring them. Speaking of growing things, we are so happy to announce, in this issue, our newest team members. Look for them. We are so excited. We couldn’t do what we do without your trust and support. It has been awhile since I filled you in onwhat is going on inmy life. Here is a brief synopsis. I always knew that Foster would be my first to break a bone. He avoided this for 12 years, then WHAM. Football injury, broken wrist. Football injury, broken forearm. Running in the yard injury, broken foot. Just amatter of time. He got over a foot injury just in time for spring baseball (before it was cancelled altogether). Brinkley home schooled the first ½ of 5th grade but realized that she really loved school and her friends. Really, I think she needed the structure of classes. But guess what... everyone is homeschooled now. Many of you saw my facebook post of her dancing in Atlanta. That little thing is a fireball. She is really coming into her own and is following in big sister’s footsteps. She is now taking classes online in the sunroom. I built a ballet bar for her. She does tap dancing upstairs. It shakes the entire house. Stone is really taking our kitchen by storm. He is becoming a really good cook with a lot of interest in the culinary programat CHS. He and Sophiewent toa cooking class inGermantown
in January.. They made some Mexican flare from scratch. He mentioned that the tacos were amazing. The rain postponed the start to lacrosse season. He is on the varsity teamas a Junior. Man, just typing that agesme a little. Of course, the Lacrosse season is awash, just like the town with all of this rain. I get questioned a ton about Sophie andwhat she is doingnow. Here goes. The show is over, she did the tour, but that ended in December. Shewasworking for adance convention called RADIXuntil the virushit. Shewas travelinga lot with themassisting the head choreographers. Shewas also taking classes and dancingwith a dance company in LA. By the time you read this, she would have shot a commercial and gotten to perform with her company at Tony Robbinsbirthday party. Other opportunitiesare on the horizon. But for now, she is home and taking online classes, doing online auditions and getting some other things in order. Hope is being the momager (mommanager) and keeping our home in order. This is a full time job. As for me, I am just extremely grateful for the opportunity toserveour communitydoingwhat we love. We will get through this. The clinic is still open to serve you. We are following all CDC guidelines and using precautions to keep everyone safe. I will be postingmore on Facebook, so like our page if you haven’t done that yet. Stay safe and healthy. Don’t hesitate to reach out to us. Jeremy
The Pittman CONNECTION The Newsletter About Your Health And Caring For Your Body
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12 Things You Can Do to MAINTAIN A HEALTHY IMMUNE SYSTEM
Today it’s more important than ever to give your body everything it needs tohelp support your immune system. Here are 12 things you can do every day to helpmaintain a healthy immune system: 1. Keep a Positive Mindset Apositivemindset doesn’tmean you ignore life’s difficulties and challenges – it means you approach them in a more constructive and positive way. A positive mindset has been linked with lower rates of depression, resistance to the common cold, and better cardiovascular health. Expect the best, not theworst, and take every challenge and roadblock as a chance to learn and improve. 2. Stay Hydrated The human body is mostly water, and our brainandmusclesareup to75%water.Water is found in every cell, tissue, and organ in the body – that’s how important it is. Proper hydration improves brain function, helps deliver oxygen to the body, lubricates joints, and is essential for cell growth, replication, and survival. It’s best to drink water with electrolytes, since the electrolytes help the
water permeate our cells, thereby improving absorption. Aim to drink at least half your body weight in ounces of water each day (and more if you
for many based on location, season, weather, or current regulations. • Great natural food sources including fatty fish, cremini mushrooms, and yogurt. • Consider a supplement. If you don’t know your vitaminD level, your doctor can test it. Until then, consider taking 2,500 to 5,000 IU daily. Spend time outside whenever possible, consume natural foods like fatty fish and yogurt, and consider taking a supplement to ensure you are getting as much as you need every day. 5. Consume Essential Fatty Acids The benefits of essential fatty acids are almost endless: improved cardiovascular health, muscle tissuemaintenance, mental and cognitive improvement, and reduced inflammation. Fish and seafood are generally the best sources of essential fatty acids, especially salmon, mackerel, albacore tuna, trout, sardines, and swordfish. If you don’t like or have access to these foods, an Omega-3 (fish oil) supplement can ensure you’re fueling your body with the essential fatty acids it needs.
are active or sweating). 3. Eat Your Vegetables
Vegetables (and fruits) are loaded with vitamins and minerals that help support immunity, including vitamins C, B6, and E. Vegetables that are particularly rich in these nutrients include yellow bell peppers, kale, broccoli, spinach, peas, potatoes, carrots, and avocados. Quercetin (a flavonoid found in onions, grapes, capers, and black and green tea) is believed to have antiviral properties. Eat vegetables as much as possible daily, as well as raw or lightly cooked. This helps retain nutrients that your body needs. 4. Consume Vitamin D VitaminDplays a key role in immune health. When you are deficient in Vitamin D, you may have an increased risk of respiratory infection. Ways to get Vitamin D include: • Get outside in the sun – this is the best (and easiest) source, but may be difficult
(Continued Inside)
(Continued From Outside) 12 Things You Can Do to Maintain a Healthy Immune System
making time for exercise. Keep up you regular physical therapy treatments to keep you pain
Eat fattyfish like salmon,mackerel, and swordfish 2-3 times per week, or take an Omega-3 supplement if you don’t like fish or don’t have access. 6. Skip Added Sugar Sugar can temporarily halt your immune system’s ability to respond to challenges, so focus on cutting your intake of foods with high levels of sugar and added sugars. “Added sugar” is sugar that doesn’t naturally occur in a food, sowe’re not referring towhat you’ll findnaturally in fruit –we’re talking about artificially sweet treats like candies, cookies, and cakes. Added sugar can even sneak into places you don’t expect, like flavoured yogurt, sauces (BBQ, spaghetti, etc.), and granola. Avoid sugar whenever possible, and especially artificially sweet foodswithadded sugars. Youwill find “added sugars” as a line on all nutrition fact panels, so remember to read your food packaging carefully. 7. Move For 30-60 Minutes Each Day Whether it’s a bodyweight and resistance band workout, a long walk, bike ride, or run (if you’re able), the benefits of movement and exercise are endless: improved mood, reduced insulin sensitivity, increased energy, and improved cardiovascular health – just to name a few. Remember toavoid repeatedoverexertion since it can compromise your immune system, butmake healthy movement a daily priority. Get up and get moving – for a minimum of 30 minutes ormore every day.Whether it’s a leisurely walk, a high-intensity band workout, or another favourite workout, take care of your body by
free and moving freely. 8. Get Extra Vitamin C
The benefits of Vitamin C on your immune system are well known – it boosts white blood cell production and improves the effectiveness of these infection-fighting cells. Great sources of Vitamin C include oranges, grapefruit, kiwi, broccoli, and green leafy vegetables like kale and spinach. Consume fruits and vegetables that are rich in Vitamin C, and consider supplementing with 600 mg of Vitamin C per day if you’re not able to regularly consume those nutrient-rich foods. 9. Get Zinc Zinc plays a critical role in our immune system and people who are deficient in zinc are more susceptible to pathogens. Great sources of zinc include shellfish (like oysters), red meat, chickpeas, lentils, and pumpkin seeds. Identify a few foods you like that contain zinc, and ensure you’re regularly eating those foods to avoid a zinc deficiency. If you don’t eat zinc- rich foods like shellfish, meat, or chickpeas, you may want to consider supplementing with 15 to 30 mg of zinc per day to ensure you’re getting enough in your diet. 10. Eat Lots of Protein Antibodies and your immune systemdepend on protein, and it’s a critical component in your body’s process of building and repairing tissue. Seek lean proteinwhenever possible, especially turkey, fish, and chicken. Plant-based proteins fromnuts, seeds, and legumes are another good source,
as are clean, high-quality protein supplements. Aimto consume half your bodyweight in grams of proteineachday–especially protein fromsources such as lean meat or nuts, seeds, and legumes. 11. SLEEP! Inadequate sleep can negatively impact your immune system and increase the likelihood of getting sick. Even as little as one hour less sleep per night can have an impact. Turning off all your electronic devices at least a half-hour before bedtime will quiet your mind, and help switch your focus from surfing the web to something relaxing and serene. Get at least 8 hours or restful sleep per night, and allow your brain and body to fully recover by committing to a nightly routine and a consistent bedtime. 12. Get Probiotics into Your Diet A balanced digestive system is necessary for optimal health, and probiotics help keep your digestive system in balance. You can get probiotics froma supplement or fromfermented foods like yogurt and kefir. Research indicates that probiotics can contribute to healthy immune function, improve absorption of nutrients, aid digestive health, and protect you from harmful microorganisms. Incorporate probiotics into your diet through natural sources like yogurt and kefir or through a supplement.
You’re Invited to Compete in Pittman’s MOVEMENT CHALLENGE 30 Day Facebook LIVE May 1 – May 30 « We’ll show you a new movement every morning at 8am. Post a photo or video of yourself imitating the movement on our Facebook page and receive a point for the day. The person with the most points at the end of the challenge will WIN an awesome prize!
Benefits of the Pittman 30 Day Movement Challenge: • Keep yourself active and moving while at staying at home! • Avoid losing any progress you have made with your physical therapy. • Have fun with your family and see who can best keep up with the challenge.
JOIN THE CHALLENGE: facebook.com/Pittmanpt
Recipe for Healthy Living
Service Spotlight
Many patients experience lasting relief after only a couple treatments. It is particularly effective when administered as soon as possible following injury. The faster the inflammation is reduced and the healingprocess canbegin, the better. Your therapist will prepare the laser depending on your specific condition, treating the pain and inflammation along with improving cellular function to maximize the benefits. With Class IV Laser Therapy, treatments are quick, usually 2-10 minutes depending on the size, depth, and acuteness of the condition being treated. Most likely you will see the results with in the first few treatments. However, to get the best effects, 6-10 treatments are recommended based on the severity of the injury.
Laser Therapy Laser Therapy is the application of laser light over injuries or lesions to improve soft tissue healing which gives relief to both acute and chronic pain. Laser Therapy penetrates the skin driving healing energy (photons) into the tissues. Most people feel little to no sensation or a gentle, soothing warmth. Using photobiomodulat ion, Laser Therapy reduces pain and inflammation without side effects.
Boost Your Immunity with Vegan Bean Soup!
Ingredients • 1/4 cup extra virgin olive oil • 1 red onion, diced • 4 garlic cloves, minced • 2 medium carrots, diced • 2 tbs ginger, finely grated
• 4 cups lima beans (cooked or canned) • 1 tsp turmeric powder • 1.5 L (6 cups) vegetable broth • 1 small bunch of Tuscan kale, roughly chopped • Salt & pepper to taste
Directions In a large saucepan, heat the oil and onion on medium heat until onion has slightly browned. Add in garlic and cook for another 1-2 minutes, followed by carrots, ginger, beans, and turmeric cooking for a further 5-7 minutes. Once the ingredients are well combined, pour in the vegetable broth. Bring to a boil and simmer for 10 minutes. Add in kale and season to taste. Once the kale softens a little, the soup is ready.
Make an appointment today by calling 901-850-5246. We can discover the source of your pain and develop a treatment plan specific to you.
Patient Success Spotlight
Today, we are saying goodbye to Mrs. Gayle. Over the past few weeks, we have been focused and working with her to improve her balance and endurance. “I can now do my everyday tasks, and even go upstairs to get into my attic. Mallory is just wonderful. If you are questioning whether or not to go to PT, Go for it.” – Gayle We are gonna miss you!
PT Right in the Comfort of Your Own Home TELEHEALTH & At-Home Visits! New at Pittman! For those of you that have any immuno-compromising conditions, TELEHEALTH is a great way to help you recover from your injury while you are away from the clinic. We will connect with you 1-on-1 through video conferencing to get an update on your condition and progress your program. If you would prefer an AT-HOME VISIT , one of our therapists will come to you. Wewill bringwhat we need to help you, taking all precautions to keep both you and the therapist safe.
Welcome Maranda and Troy to the Pittman Team!
Hello my name is Maranda Mackey and I am a Physical Therapist Assistant at PittmanPhysicalTherapy! I’mfromGadsden, Alabama and receivedmy Bachelor’s degree fromJacksonvilleStateUniversity. I obtained my PTA degree from Concorde Career College here in Memphis! I have two nieces and one nephew and when I’m not working,
I’musually hangingwith them– they’re awesome! I live downtown and love going into all the neat shops/restaurants that are near me. I also enjoy running and spending time with friends; outdoor music events aremy jam. I love the career field that I have chosen and I’m so grateful to be here with this crew. Feel free to ask me anything! On a closing note, War Eagle! – Maranda
Call 901-850-5246 or visit pittmanpt.com/telehealth- or-home-visits to schedule your appointment!
Hello, my name is Troy Brunson and I am a new Physical Therapist here at Pittman. I am from Monticello, AR where I grew up with my mother and older brother. Growing up, our favorite thing to dowas to play sports and spend family timewithmy grandparents. I attended the University of Arkansas at Monticello where I met my wife Allison. I
Follow Your Pittman Team Stay in the Loop with News & Events Happening at Pittman! on FACEBOOK and INSTAGRAM! went on to the University of Central Arkansaswhere I receivedmy Doctorate of Physical Therapy. Now, I amliving inGermantownwith my wife Allison and our golden doodle Dixon. Our favorite things to do are spending time outside and cheering on our Arkansas Razorbacks! Woo Pig Sooie! – Troy
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Try these exercises to help maintain a healthy body Exercise Essentials
SITTING POSTURE Improves Posture
WALL POSTURE Check Your Posture
While sitting, place your feet flat on the floor. Tip your pelvis slightly forward. Straighten
your spine until your ears are directly over your shoulders and your shoulders are over your hips. Draw your shoulder blades gently back and together. Tuck your chin. Stretch up tall; imagine a string attached to the top of your head, pulling you up to your full height.
Stand with your heels up against a wall. Attempt to get your heels, buttock, shoulders and head to touch the wall at the same time.
Exercises copyright of
Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.
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Who do you know that needs our help?
Refer a Friend
Do You Have Friends/Family Unable to Do the Following? 9 Move without pain 9 Bend & move freely 9 Balance confidently & securely 9 Sit for long periods of time comfortably 9 Walk for long distances 9 Live an active & healthy lifestyle
Share the Benefits of Pittman Physical Therapy! Has Pittman Physical Therapy helped you live a better life? Let others know how much we can help them, too! Simply visit the following links to leave your review on our Google and Facebook pages:
Referral Club: Thanks to our patients for referring a friend or family member! Jen Perryman Joyce Mckenzie Lillie Julie Mitzi Workman Betty Shelton John Harrell Hope Pittman Carolyn Brugess Martha Murphy Cathy Moore
Allison Andrews Ashley McGrough
Betsy Freedle Jeff Halfacer
If you know someone suffering with aches and pains, give the gift of health. Refer them to Pittman Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an evaluation! You will get your name in our next newsletter and you could win a $20 gift card! WIN A $20 GIFT CARD
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