Are you interested in doing what you can to improve your immune system and overall health? Do you wonder why everyone seems to recommend diet and exercise for your well-being? At Pinnacle Physical Therapy, our physical therapy team can help you implement strategies that not only help you heal better but protect you from future health issues!
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
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HOW TO IMPROVE YOUR IMMUNE SYSTEM
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NEWSLETTER The Newsletter About Your Health and Caring for Your Body
WWW.PINNACLEPTCOLUMBIA.COM
INSIDE:
• 4 TIPS TO PREVENT HOLIDAY STRESS
• HEALTHY RECIPE: SLOW COOKER PUMPKIN PIE OATMEAL
• PATIENT SUCCESS STORY
HOW TO IMPROVE YOUR IMMUNE SYSTEM
Are you interested in doing what you can to improve your immune system and overall health? Do you wonder why everyone seems to recommend diet and exercise for your well-being? At Pinnacle Physical Therapy, our physical therapy team can help you implement strategies that not only help you heal better but protect you from future health issues! Making healthy choices, such as eating right and staying active, will help you recover from injury and protect your body from illness. In the ongoing struggle against Covid-19, immune system health has taken center stage, and more people prioritize their overall well-being. If you’re interested in strengthening your immune system, request an appointment at Pinnacle Physical Therapy physical therapy clinic today. We will provide you with individualized exercise programs and relevant nutritional advice based on your specific needs. HOW DOES THE IMMUNE SYSTEM WORK? Our immune system defends against disease and foreign substances (i.e., germs, bacteria, and viruses). The immune system is our body’s defense against infections and helps keep us healthy. The three primary functions of the immune system include: • Fighting disease-causing germs (pathogens) like bacteria, viruses, parasites, or fungi and removing them from the body. • Recognizing and neutralizing harmful substances from the environment. • Fight disease-causing changes in the body, such as cancer cells.
Our body depends on a combination of many lifestyle factors to fight off infection and disease. These factors include:
• Nutrition • Exercise • Sleep habits
• Stress levels • Whether you smoke and/or drink alcohol
WHAT DOES PROPER NUTRITION MEAN? All the cells in your body require certain nutrients to function correctly. These nutrients are found in the foods we eat. The foods we eat contain the vitamins that improve immune health by working as antioxidants and protecting healthy cells to ward off diseases and illness. Our physical therapists can help you craft a diet that is rich in vitamins and nutrients that supports your health. One of the most researched diets that support our immune system is the Mediterranean Diet. The emphasis of the Mediterranean Diet is plant-based. Whole grains and lean meats are also important attributes of this diet, and fish are rich in Omega-3 fatty acids. Healthy fats like olive oils and nuts are also emphasized.
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We recommend avoiding foods that interfere with your health, like processed foods, sugary food, and fried foods. These types of foods can result in chronic inflammation and take an overwhelming toll on your immune system and its ability to function correctly. By maintaining a nutritious dietary plan with the help of a physical therapist, you should quickly begin to notice a decrease in your pain while improving your immune system function. HOW DOES EXERCISING HELP THE IMMUNE SYSTEM? Living a healthy lifestyle is the single most effective way to care for your immune system proactively. Your entire body, including your immune system, functions better when supported with regular physical activity/exercise. Anti-inflammatory cells are released during and after physical exercise, and cell recruitment to defend the body is activated. This results in a lower incidence and intensity of symptoms for infections. It also leads to improved response and repair of damaged tissues. Physical exercise is also essential for preventing and protecting us from several diseases, including: • Heart disease (i.e., high blood pressure, high cholesterol, etc.) • Diabetes • Cancer
REQUEST AN APPOINTMENT AT PINNACLE PHYSICAL THERAPY TODAY! Our physical therapists will perform a comprehensive evaluation to determine your current health and fitness level during your first appointment. This first appointment can also alert your therapist to any weakened areas of your body that may be causing you pain and dysfunction. You will then be prescribed a personalized exercise routine that aligns with your body and fitness goals. Your therapist can also offer you manual therapy or pain-relieving techniques to ensure your exercise experience will be as healthy and painless as possible. Our skilled physical therapy team full of movement experts can prescribe you healthy exercises, offer nutritional advice, and ultimately help you improve your immune health for life. Don’t hesitate to change your health for the better; contact Pinnacle Physical Therapy today! Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7387807/
• Alzheimer’s and other dementias • Joint degeneration and arthritis • Auto-immune disorders
Physical activity is vital for lifelong health and immune system function. It is increasingly clear that combining nutrition and physical activity has significant positive health consequences and boosts the immune system. Our team can help guide you through rehabilitation and improve overall health and well-being.
https://www.frontiersin.org/articles/10.3389/fpsyg.2020.593903/full https://www.sciencedirect.com/science/article/pii/S2095254618301005 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723551/ https://www.frontiersin.org/articles/10.3389/fphys.2021.751374/full
HEALTHY RECIPE: SLOW COOKER PUMPKIN PIE OATMEAL
• cooking spray, butter or coconut oil • 1 cup steel-cut oats* • 2½ cups water • 1½ cups unsweetened almond milk • 1 cup pumpkin puree
• 3 tbsp maple syrup • 1 tsp vanilla • 1 tsp pumpkin pie spice • ½ tsp cinnamon • ¼ tsp salt • chopped toasted pecans
Coat your slow cooker with cooking spray, butter or coconut oil. Add all the ingredients into slow cooker and mix well. Cook on low for 6-8 hours. If you have a programmable slow cooker, set it to cook on low for 7 hours and then switch to warm. In the morning, give the oats a good stir as the oats will settle to the bottom. Portion into a bowl to serve and top with pecans, maple syrup and almond milk. *Don’t substitute regular or quick oats; they will not stand up to the long cooking time. Source: https://www.eatingbirdfood.com/slow-cooker-pumpkin-pie-oatmeal
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EXERCISE ESSENTIALS Strengthens Shoulders
Tips to Prevent Holiday Stress 4
SHOULDER CIRCUMDUCTION Start by standing up straight. Place your fingertips on your shoulders with your elbows sticking straight out to your sides. Slowly begin making clockwise circles with your elbows without moving your fingers. Continue as directed and then switch directions. Repeat 3 sets of 10 reps each.
can’t participate in every project or activity. Stick To A Budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts. • Donate to a charity in someone’s name. • Give homemade gifts. Don’t let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown.
Be Realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, e-mails or videos. Plan Ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. And make sure to line up help for party prep and cleanup. Learn To Say No. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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ANOTHER 5-STAR REVIEW! ★★★★★ ★★★★★
Almost a year ago I came to Pinnacle at the recommendation of my orthopedic surgeon. Many years of incorrectly lifting weights led to some shoulder issues which needed correcting if I was to continue weight training. Working with Kyra
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not only has increased my strength but I’ve done so without further injury to my shoulder! She’s extremely knowledgeable and very fun to workout with. Even though the 30-minute sessions are not long they are non-stop. I leave there feeling like I’ve really had a great workout! Looking forward to many more years of training with Kyra! I should also mention that Pinnacle has a really nice, clean facility with all the best equipment!!” — Jamie W.
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