Take a look at our October newsletter!
THE PENROSE POST
OCTOBER 2023
PENROSEPT.COM | 360-456-1444
DON’T LET FEAR HOLD YOU BACK How Physical Therapy Can Help You Reclaim Your Life
Small-Group Training Sessions Now Being Held in Person! COME JOIN US
October has arrived, and with the fall season comes Halloween scares and frights. While ghosts and zombies are fun fears, what about the fears that aren’t as entertaining? As a physical therapist, I speak with plenty of patients, and fear is a common denominator for most people who delay coming to physical therapy. I understand completely. With injuries and illnesses, there will always be a string of anxieties and concerns that bubble up to the surface. Patients often worry that their bodies will always be like this or that this is their new normal. When you can no longer do what you love most, your world feels so much smaller. For my older patients, they often think that this is just another part of the aging process. However, there’s always something you can do about it! Impaired balance, feeling weaker, and recurring pain do not need to be your new norm or threaten your freedom. You can regain your health and maintain your independence if you put the work in! I recently had a patient, Cleo, who was able to turn her life around through physical therapy. Cleo told me that if she didn’t try physical therapy and yoga, she would be in a wheelchair right now. I recently spoke with Cleo on my podcast ”Stay Healthy South Sound,” where she shared her truly inspirational experience. Cleo was experiencing immense pain in her knee due to arthritis, but because of various health concerns, she couldn’t
– Dr. Jennifer Penrose overcome these fears if you give it a try. After working with so many patients, I promise that your worries are simply the worst-case scenario! Our team is here to help you every step of the way to ensure that you never take a wrong turn in your healing journey. Don’t let fear hold you back from regaining your freedom! about what feels right and what isn’t working, this will never happen. If you want to listen to Cleo’s complete journey, head to PenrosePT.com/podcast. I know there are fears and worries about your health and how physical therapy might affect you, but you will only adults (my mother included) think that all pain is bad pain, even the usual tension that comes with working out. However, Cleo was willing to try, and she overcame numerous obstacles to get where she is today. When I first met with her, I remember her speaking about her fear that physical therapy might worsen her pain, and I hear this constantly! The truth is that if you’re communicating with us have surgery to relieve her pain. So, she came to us to create a solution. Our team worked together to provide her with low-impact exercises to regain her strength without hurting her joints. We also offered a special knee brace designed to support arthritis-affected joints. Finally, she attended our yoga classes to keep her mind and body strong. Cleo certainly put the work in, and now she can walk and move like she hasn’t in years! Exercise can seem intimidating, especially when you’re older. Oftentimes, older
Pilates classes will start in August at 9 a.m. on Monday and Wednesday! RSVP required.
Yoga for Osteoporosis and
Arthritis is a modified version of yoga using a chair. This version focuses on poses that increase bone density while improving your posture and mobility. You will FEEL fluid and taller after this class. Tuesday: Yoga for Osteoporosis and Arthritis, 9 a.m. Thursday: Yoga for Osteoporosis and Arthritis, 9 a.m.
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STEP UP YOUR RUNNING GAME
What Shoes Fit Your Running Style?
Instead, factor in the type of running you usually do and what kind of support you need from your shoes. Shoes for Everyday Road Runs For those who simply need shoes for their morning or evening run around the neighborhood, the ASICS Gel-Kayano 29 is a great choice. Lightweight, durable, and breathable, these ASICS will take you countless miles around the block. Another reliable shoe recommended to daily runners and beginners is the Brooks Ghost 15, which features the right cushion for support while remaining lightweight. Shoes for Ultra-Fast Racing Ready to zoom past your opponents? Then slip on the Nike Vaporfly NEXT% 2. These shoes feel like they boost you as you run due to the Nike ZoomX foam, which provides a “propulsive
sensation” for an extra spring in your step. Another Nike shoe great for racing is the Nike Vaporfly 3, which shares a similar energy bounce. There’s a reason most top runners race wearing a pair of Nike Vaporfly. Shoes for Hitting the Trail For those hitting the rockiest trails and terrain, a shoe with a substantial but lightweight grip is a necessity. The Salomon Speedcross 6s provide an infallible grip, even on wet surfaces. Because they are still lightweight, you can jog through uncharted territory without a hitch. If comfort is more of a concern, try the HOKA Mafate Speed 4, which ensures you keep a grip on the ground while cushioning your feet. Always try on running shoes before purchasing them. You want to ensure the fit is perfect and the shoe feels right for your running needs!
While the shoes don’t make the runner, they significantly impact how you run and how your body feels doing it. Many brands flood the market, so searching for the best shoes for your specific running style can be daunting. The last thing you should do is pick the first pair you see or even the priciest ones.
CORE STRENGTH BEYOND CRUNCHES
Discover the Truth About Effective Ab Workouts
To say crunches are not fun would be an understatement. Repetitive and sometimes downright painful, this exercise has been touted for decades as the primary way to strengthen your core and get those picture-perfect abs. Well, new research suggests that statement isn’t 100% true. In fact, most trainers and fitness experts now discourage people from doing crunches. When done incorrectly, which most people do, you can cause damage to your spine and neck while gaining few to no results. Even if a person does achieve those prominent ab muscles through situps and crunches, they likely still have weak core strength. Those exercises only work your external muscles, not your inner core muscles. So, while they may be able to flex their abs, they likely couldn’t hold a plank for very long. What is your core? You may hear the term “core” thrown around often, but where exactly is it, and what does it do? Your core is more than just abdominal muscles and includes muscles around your spine and pelvis. Your core muscles allow you to do most of the movements you make throughout the day, such as bending forward, rotating left and right, and holding yourself upright.
When your core is weak, the muscles may not support you properly as you move about your day, which may lead to back or neck pain. As a result, if you suffer from backaches, try core-strengthening exercises to better support your spine. Try an alternative to crunches. Since crunches aren’t the best for core strengthening, it’s time you start trying something different. There are plenty of core-strengthening exercises for every fitness level, whether you’re a beginner, injured, or a pro. In particular, Pilates is an incredible type of exercise that focuses entirely on core strength and will have you feeling stronger in no time. If you want to get started, try some easy movements at home. Planks, bridges, toe taps, and swimmers are all great
ways to build your core strength. However, you should always consult your physical therapist about the best core exercises for your unique needs.
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Strengthen Your Heart With These Foods
Greens Not every green is a health-boosting superfood, but dark leafy greens like spinach, kale, and bok choy all contain lutein and carotenoids, antioxidants that reduce the risk of heart disease. These greens help compact the bile acids in your body and remove cholesterol from your system. Berries
Your cholesterol levels directly impact your heart health, and with heart disease being the leading cause of death in the U.S., we should all be working toward improving our cholesterol levels. Your LDL (low-density lipoprotein) cholesterol is the “bad” type that can lead to a higher risk of heart disease. The best way to control our LDL cholesterol is through the foods we eat. If you want to keep your cholesterol levels in check and your heart healthy, add more of these foods to your diet. Oatmeal Oats contain a significant amount of
Delicious and versatile, berries are filled with fiber to help lower cholesterol. Berries also
contain numerous antioxidants and anti- inflammatory compounds that can benefit your body in countless ways. All fruit is excellent for your health, but berries pack the punch needed to support healthy cholesterol levels. Legumes
soluble fiber, which decreases cholesterol absorption into the bloodstream. Start the day right with warm oatmeal, overnight oats, or Cheerios, which are surprisingly made with oats, not wheat! Add fruit on top to boost your fiber intake even more. Nuts Nuts like almonds, walnuts, and peanuts are rich in monounsaturated and other heart-healthy fats, but minerals like calcium, magnesium, and potassium are also crammed in these crunchy snacks. Nuts have shown
If you’re seeing a common trait here, you realize that soluble fiber is the key to making these foods beneficial for your health! Legumes, which include beans, peas, and lentils, all contain a significant amount of soluble fiber, protein, and minerals. While these foods are incredible for your body, those seeking to lower their cholesterol levels should speak with their doctor first to discover the best course of action for protecting their heart.
significant heart-healthy benefits in numerous studies, including one which proved that just 2 ounces of nuts per day can decrease your LDL cholesterol.
TAKE A BREAK!
ONE-BOWL PUMPKIN MUFFINS Inspired by NoraCooks.com
INGREDIENTS
DIRECTIONS
• 15 oz can pumpkin purée • 1/3 cup melted butter (or vegetable oil) • 1/2 cup unsweetened plant- based milk • 1 1/4 cups brown sugar • 1 3/4 cups all-purpose flour • 1 tbsp baking powder • 1/2 tsp salt
1. Preheat oven to 375 F. Prepare muffin pan by greasing and placing paper liners. 2. In a large mixing bowl, add pumpkin, melted butter (or oil), milk, and brown sugar, then whisk until well combined and smooth. With a sifter, sift the flour, baking powder, salt, and spices over the wet mixture. 3. Using a large wooden spoon, mix until just combined (do not over-mix). 4. Fill the muffin cups and bake for 22– 25 minutes. Let cool for 30 minutes and enjoy!
• 2 tsp cinnamon • 1/2 tsp nutmeg
• 1/2 tsp ground ginger • 1/4 tsp ground cloves
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
1. Overcome Your Fears for a Better Recovery 2. The Best Running Shoes for Every Type of Runner Why Fitness Experts Are Steering Away From Crunches 3. Eat Your Way to a Healthy Heart One-Bowl Pumpkin Muffins 4. Discover the Celebrity-Approved Secret to Flawless Skin INSIDE THIS ISSUE
Is Red Light Therapy the Holy Grail of Skin Care? What do Kate Hudson, Emma Stone, Kourtney Kardashian, and Chrissy Teigen have in common? Flawless skin and a love for red light therapy! While sitting under a glowing red lamp or wearing a robot-like mask may feel silly, countless celebrities have shared their red light therapy journey. Before you add red light devices to your virtual cart, you should learn how this unique skincare treatment works and if it’s right for you. How Does It Work? Not just any red light will give you flawless skin, but low levels of red or near-infrared light (ranging from 620 to 750 nanometers), performs skin regeneration. How? Photobiomodulation is the process where skin responds to light wavelengths. Scientists have found that red light can penetrate the skin as deep as 6 millimeters below the surface and cause skin cells to work harder. This results in reduced fine lines, wrinkles, and acne. If you’re still doubting the science behind red light therapy, then know that NASA was the first to discover the skin healing benefits of red light. The red light was first aboard a 1995 U.S. Spacelab mission for plant growth experiments. However, astronauts found that scratches quickly healed on their hands while tending to the plants. Nothing can heal in space, so NASA dedicated years of study to red light therapy. Now, we know that this form of light is proven to help skin rejuvenation!
All the Benefits of Red Light Therapy: Red light therapy is known to: • Boost collagen levels • Minimize wrinkles and fine lines • Treat acne • Heal scarring • Stimulate hair growth The advantages don’t stop there. Experts are still studying countless other positive effects. For instance, red light therapy may generate weight loss, promote brain health, treat injuries, and help those experiencing chronic pain. You can try red light therapy at medical offices, spas, tanning salons, or even your home! There are plenty of red light devices you can buy, and many are celebrity endorsed for those looking for that red carpet glow.
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