Summit PT - November 2019

PAUL'S POINT OF VIEW

NOVEMBER 2019

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(ALMOST) TO THE TOP!

Earlier this year, I set a goal for myself: I wanted to climb Mt. Shasta. I talked about it in a previous newsletter, and since then, I’ve made it happen. Well, sort of. I wanted to summit Mt. Shasta. With an elevation of 14,179 feet, it’s a daunting peak, but I was determined to take it on. The plan was that I would take a day off work and my son Julian and I would make the trip. weekend of the trip, but we still had some time to work with. If we got there early, we could make it to the summit and back down without him missing any work. I didn’t want to ditch our plans just because of a small schedule change. We needed to be at the base by 6 a.m., but we didn’t get started until 10 a.m. With such a late start, we wouldn’t be able to summit Mt. Shasta. To complicate things further, rocks were falling! The mountain decided it was going to throw all kinds of hazards at visitors. But we were able to climb safely and made it to 12,000 feet. Not bad, I’d say, for a late start coupled with various hazards. Unfortunately, plans changed slightly. Julian had to work the

Despite the challenges, we had a good time. This is a trip we’re going to plan again when conditions are better and we have more time to work with. We will reach the summit one day! Here at home, my youngest son finally purchased his first motorbike! It’s something we’ve been in search of for a while now. It’s a good- looking bike, too. Since buying it, he’s been learning to safely ride it around town. That means no freeway driving and no driving after dark. Hopefully, it won’t be too long before we’re out riding together! I’ve also been thinking a lot about giving my wife a weekend away. This is something, I will admit, I have been procrastinating on. Last Christmas, I got my wife a weekend getaway to Pronghorn Resort in Bend, but we have yet to take that trip. I do know Pronghorn Resort is particularly wonderful in winter, so maybe we’ll officially get it on the calendar soon. And as winter quickly approaches, I’m looking forward to the start of the ski season. My Ikon Pass is ready! The Ikon Pass works at ski resorts all over the country. Now I just need to decide where I want to

ski. It should be a lot of fun. I’ll need to make sure my knee is ready for the adventure! And that’s something for everyone to keep in mind. Before heading out for a great adventure, near or far, make sure your body is ready for it! On Sept. 19, we were excited to participate in the Tualatin Balance Fair held at the Juanita Pohl Senior Center! I conducted free computerized balance testing (see photo above) for over 40 people, and Laura handed out info about stretches and exercises anyone can do to help reduce their fall risk. It was a great event, and we really enjoyed connecting with the active seniors in our community. If you or someone you know are interested in finding out your fall risk, call us and we can do a brief evaluation.

–Paul Kane, P.T., BSC, CMP

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TEA TIME Tea has been consumed for thousands of years and is the second-most popular drink in the world, with water being the first. It is the national drink of several nations, including China and India, and is an integral component of religious ceremonies the world over. Drinking tea has been known to reduce stress, promote relaxation, and improve sleep. In addition to these instant benefits, tea can also help improve a person's long-term health through regular consumption. YOUR HEART According to Harvard Health Institute, several studies show that those who regularly drink black and green tea are at a lower risk of developing cardiovascular disease. These types of tea contain antioxidants and flavonoids, which are plant chemicals that help dilate arteries and reduce Most people believe physical therapy is mainly rehabilitation for people after an accident. While this kind of treatment is a substantive portion of physical therapists’ daily work, they offer so much more. Because physical therapists holistically examine patients’ entire musculoskeletal systems for abnormal muscle movement and microtraumas, they can often detect issues with skin or connective tissue. Since November is National Healthy Skin Month, here are some tips to help you keep your largest organ healthy all year long. ARM YOURSELF WITH PROTECTION. Even if you don’t see a lot of sunshine during these colder months, you should still keep skin protection in mind. If you plan on spending time outdoors, be

WHAT’S SWIRLING AROUND IN YOUR CUP?

YOUR MOOD Tea leaves contain the amino acid L-theanine, which stimulates several feel-good neurotransmitters, like serotonin and gamma-Aminobutyric acid (GABA). These neurotransmitters help boost your mood and alertness. According to a study by the Huazhong University of Science and Technology in China, tea even has the ability to ward off depression. The study took 22,817 participants with 4,743 cases of depression over 11 studies, and 13 reports found that individuals who drank three cups of tea a day decreased their depression risk by 37%. So, the next time you want a warm beverage that will do your mind and body good, reach for some tea and bask in all the health benefits as you sip.

sure to use a broad-spectrum, water- resistant sunscreen with SPF 30 or higher on the areas on your body that won’t be covered. KNOW YOUR SKIN TYPE. Be sure to choose skin products (makeup, lotions, body wash, etc.) that complement your skin type. People with oily skin, dry skin, or even a combination of both have many options. Furthermore, if you have sensitive skin, be sure to avoid fragrant products, as they might cause further irritation. KNOW WHAT TO LOOK FOR. With approximately 9,500 Americans diagnosed with skin cancer every day, you should examine your skin regularly for symptoms. Look for new or unusual moles and pay attention to bad cholesterol. Studies also link tea consumption with improved vascular reactivity — how well your blood vessels respond to stress. YOUR BRAIN Flavonoids don’t only fight heart disease; these chemicals can also reduce any vascular damage to the brain. The National University of Singapore has conducted studies that link reduced risks of dementia in the elderly with regular tea consumption. The results speak for themselves: “The longitudinal study involving 957 Chinese seniors aged 55 years or older has found that regular consumption of tea lowers the risk of cognitive decline in the elderly by 50%, while APOE e4 gene carriers who are genetically at risk of developing Alzheimer’s disease may experience a reduction in cognitive impairment risk by as much as 86%.”

WHY WE CARE ABOUT YOUR SKIN A HOLISTIC APPROACH TO PHYSICAL THERAPY

any unexplained changes or itches. You can look online or use the ABCDE rule to detect any abnormal symptoms. Because physical therapists use a holistic approach, they can help you with much more than injury recovery. Helping you become pain-free, confident, and healthy is the goal, and that includes your skin!

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PLEASE DON’T STOP THE MUSIC TIPS TO KEEP YOUR SMARTPHONE SECURE WHILE YOU SWEAT

Now that Sony Walkman MP3 players have gone the way of eight-tracks and floppy disks, most regular gymgoers rely on their smartphones for their workout soundtracks. Funneling in tunes is a good move — listening to music has been shown to make people work harder and enjoy exercise more — but when you’re sweaty and constantly moving, it can be difficult to keep your phone secure.

If you’re struggling with your smartphone falling out of your pocket, bouncing distractingly, or impeding your movements, try one of these tricks to keep it stable and accessible next time you hit the gym. ARMBANDS For people who struggle with their phones slipping from sweaty fingers, an armband is the go-to option to secure them. Ranging in price from under $10 to over $100 and customized for most types of smartphones, these holders strap around your upper arm while you work out, keeping your phone within reach and giving you easy access to its screen. The main downside reported by reviewers is that some models are bulky and draw attention in the gym. THIGHBANDS This cousin of the armband has been gaining traction as the smartphone holder of choice for distance runners, basketball players, CrossFitters, and weightlifters. One option called the QuadBandit can even be integrated

with your running shorts. Simply attach the QuadBandit around your thigh under your shorts, push the lining of your short’s pocket under the strap, then slip your smartphone into your pocket until it’s secure under the strap. Your shorts hide the whole assemblage. These holders are less visible than armbands but are also less common, so buyers have fewer reviews to rely on when shopping. LEGGINGS WITH POCKETS Leggings are more popular among women than men, but they’ve recently been revolutionized with smartphones in mind. Brands like Fabletics, New Balance, and Old Navy have overhauled their leggings to include pockets, and, due to the tight, stretchy material leggings are made from, these pockets hold smartphones in place much more securely than regular gym shorts. If you’re in the market for a new pair, consider putting pockets on your must- have list.

GREEN BEANS WITH GINGER AND GARLIC

TAKE A BREAK!

Inspired by Food & Wine Magazine

INGREDIENTS

• 2 lbs whole green beans, ends trimmed • 6 tbsp extra-virgin olive oil • 2 garlic cloves, thinly sliced

• 1/2 tsp ground ginger • 1 tsp crushed red pepper • Kosher salt, to taste

DIRECTIONS

1. Bring a large pot of salted water to a boil. To the side of the stove, prepare a large bucket of ice water. 2. Cook beans in boiling water for 4 minutes. Immediately transfer to ice water. Drain and pat dry. 3. In a large skillet, heat oil over medium-high heat. Add garlic and cook until fragrant, 30 seconds. Stir in ground ginger and crushed pepper. Add green beans. 4. Cook together for 2–3 minutes. 5. Transfer to plate and serve.

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(503) 699-2955 | www.summit-physicaltherapy.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

6464 SW Borland Rd., STE. B5 Tualatin, OR 97062

1. COVER TITLE 1. CLIMBING MT. SHASTA INSIDE THIS ISSUE 2. SPILLING THE TEA ON TEA A HOLISTIC APPROACH TO PHYSICAL THERAPY 3. SECURE YOUR PHONE WHILE YOU SWEAT GREEN BEANS WITH GINGER AND GARLIC 4. SIMPLE WAYS TO STAY ACTIVE

TOO BUSY TO WORK OUT? 5 SIMPLE WAYS TO STAY ACTIVE Being active doesn’t have to mean going to the gym every single day. An active lifestyle can be as simple as going for a walk around the excellent low-impact alternatives to keep your body fit and healthy. neighbor or friend if they would like their dog walked, start a dog-walking service, or volunteer at a local animal shelter.

REDUCE TV TIME. It can be tempting to plop down in front of the television after a long day at work or after dinner, but you can also use this time to be active. Get the family together for a walk around the neighborhood, take a few minutes to dance to some of your favorite tunes, or do some light cleaning around the house. PUT A SPIN ON DATE NIGHT. Forget dinner and a movie. Instead, try taking your date out for a round of miniature golf, indoor rock climbing, an evening stroll, a bike ride, or dancing. You’ll have more fun while doing your body good. GRAB A LEASH. Having a dog gives you plenty of opportunities to stay active. If you don’t have a dog, try asking a

neighborhood for a few minutes a day. There are plenty of ways to exercise during daily activities like shopping, spending time with your kids, or hanging around the house. PARK FARTHER AWAY. A lot of people will spend several minutes trying to find a parking space as close as they can to the entrance of a store. However, parking a little farther away will help you score a better parking space and make sure you get your steps in for the day. DO SOME YOGA. You don’t have to push yourself to your absolute limit in order to stay active. There are other, gentler ways to exercise than running 5 miles a day. Tai chi or yoga are

There are plenty of ways to make staying active a part of your daily routine! With enough creativity and motivation, you can turn any activity into an active one.

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