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NEWSLETTER Your Resource for Health, Wellness, and Caring For Your Body
OCTOBER 2023
DON’T GET SPOOKED BY PAIN THIS SEASON!
345.943.8700 | THEPHYSIOTHERAPYCENTER.COM
FIND RELIEF WITH PHYSICAL THERAPY
Did You Know October is National Physical Therapy Month?
muscles, and it is especially important to make sure you are stretching before a workout to prevent straining any muscles too far. Especially when participating in outdoor activities, it is important to make sure you are stretching to prevent your muscles from becoming stiff.
While many people are celebrating with Halloween festivities this month, we are celebrating a less spooky holiday - physical therapy month! In honor of this month, we want to make sure our patients have all the resources they need to remain pain-free this season. If you are currently living with pain, our dedicated physical therapists are here to help! Contact The Physiotherapy Center LTD today to schedule a consultation and continue reading below to learn how you can avoid getting spooked by pain:
Set up an appointment with a physical therapist.
At the end of the day, our highly trained and licensed physical therapists are the best resources for making sure you stay pain-free in the long term. They can provide you with targeted treatments and exercises for your specific needs, taking into account your lifestyle, goals, and any physical limitations you may have.
Make sure you are maintaining your physical activity.
Looking for more assistance?
Maintaining your physical activity is important in avoiding pain, as it keeps your muscles loose and limber and prevents them from tightening up, which can lead to strains. Aiming for at least 30 minutes of exercise daily can help you avoid pain in the long run!
If you would like to schedule an appointment with one of our physical therapists, or if you’re simply looking for more tips on staying active and preventing pain, don’t hesitate to call The Physiotherapy Center LTD today. We’re here to provide you with any and all information/tools you may need to live a happy and healthy life (without the scary thought of pain looming over you!) Don’t wait.
Stretch those muscles!
Stretching is another important part of keeping those muscles limber and preventing pain and injury! Stretching also helps loosen up your
Schedule an appointment today!
345.943.8700 | THEPHYSIOTHERAPYCENTER.COM
3 WAYS TO PRACTICE GRATITUDE Did you know that being grateful is actually good for your health? It’s true! We all love Thanksgiving for the excellent food, football, and time spent with family, but truthfully, this holiday means much more. Practicing gratitude can lead to greater happiness all year long. According to Harvard Health Publishing, “Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” If you want to implement more gratitude in your own life, take a look at these 3 tips.
1. Write thank you letters
Remember writing thank you letters? How long has it been since you wrote one? You don’t need to have a wedding, graduation, or other big life event to thank the people in your life. Try writing thank you letters to your friends and family for the little things– you’ll be surprised at how good it feels!
3. Use visual reminders
It can be hard to remember to practice gratitude. With your hectic schedule, sometimes it can feel impossible to sit down, take a moment to breathe, and reflect on your blessings. Visual cues can be a great tool for reminding us to take a beat. Something as simple as sticky notes, a poster, or even your home screen on your phone or laptop can help us remember to slow down and shift to a positive mindset.
2. Write down what you are grateful for everyday
This might sound intimidating, but it doesn’t have to be! Take a few minutes each morning or evening to write down at least 3 things that you are grateful for in your life. This repeated action helps us shift into a more positive mindset and can help fight symptoms of depression and anxiety. POSTURE TIPS FOR STUDENTS Do you have difficulty standing or sitting up straight? Do you find yourself slouching over your laptop hours into your homework? We’ve all heard the words “sit up straight” before. But are you aware of how important your posture actually is? Your spine is meant to operate in a specific way. Each time you move, sit, or stand in ways that disrupt your spine’s correct position and operation, you can end up creating long- term problems.
Sources: https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
Adjust your backpack
If your back is hurting, your backpack may be to blame. The gap between your back and your backpack is one factor that stresses your back and, as a result, damages your posture. To correct this, adjust your backpack handles so that they are as close to your back as possible in order to prevent your spine from curving excessively.
Watch your head
Laptops, tablets, and cell phones can all encourage Forward Head Posture (FHP). When viewed from the side, optimal posture is when the earlobe is relatively vertical to the center of the shoulder. When the head is positioned forward of the shoulders, this is referred to as FHP. FHP has a negative impact on the spine and should be avoided as much as possible. We know it can be hard to monitor your posture while you’re deep in the studying zone, but try to take short breaks to check in with your body and avoid FHP.
Take breaks
Are you the type of person to sit down for hours to power through your assignments? While this certainly reflects a good work ethic, it can actually damage your upper and lower back. A major cause of back pain is the inactivation of the glutes, which happens when you sit for long periods. Take 5-10 minute breaks every 30 minutes to walk around, stretch, and activate your muscles.
345.943.8700 | THEPHYSIOTHERAPYCENTER.COM
BREAST CANCER AWARENESS
Did you know that about 1 in 8 U.S. women will develop invasive breast cancer at some point in their lifetime? October is breast cancer awareness month – and we at The Physiotherapy Center LTD want to take this opportunity to encourage women to take preventative health measures. When was the last time you were screened for breast cancer? Early detection is key when it comes to treating breast cancer. There are more treatment options and a better chance of survival if breast cancer is detected early. Women diagnosed with breast cancer at an early stage have a five-year survival rate of 93 percent or higher. In addition to screenings, there are some measures you can take to lessen your risk of developing breast cancer. Check out the list below for a few research-backed ways to reduce your risk.
you consume each day while gradually increasing the amount of exercise you do.
Exercise regularly
There are countless benefits to exercising, including weight management which leads to cancer prevention! Most healthy adults should aim for at least 150 minutes of moderate aerobic activity per week. We at The Physiotherapy Center LTD also offer rehabilitation services for those in remission from breast cancer. If you need help regaining your strength, our dedicated therapists are ready to assist you. Sources: https://www.carolmilgardbreastcenter.org/for-patients/facts-myths/early-detection- is-key/
Limit or cut out alcohol
The more alcohol you consume, the more likely you are to develop breast cancer. Based on research on the effect of alcohol on breast cancer risk, the general recommendation is to limit yourself to no more than one drink per day.
Keep a healthy weight
If you believe you need to lose weight, talk to your doctor about healthy ways to do so. Reduce the number of calories
DO YOU NEED HELP FINDING RELIEF FROM YOUR PAIN?
WE CAN HELP YOU: • Decrease your pain • Increase your strength • Increase your activity level
• Increase your flexibility • Improve your health • Get back to living MENTION OR BRING IN THIS COUPON TODAY FOR A
FREE ACHES & PAINS CONSULTATION CALL TO RESERVE YOUR SPOT TODAY | WE HAVE LIMITED SPOTS AVAILABLE
345.943.8700 | THEPHYSIOTHERAPYCENTER.COM
“Telehealth involves using telecommunications and virtual technology to deliver healthcare outside traditional healthcare facilities. Telehealth, which requires access only to telecommunications, is the most basic element of “eHealth,” which uses a broader range of information and communication technologies (ICTs). Telehealth examples include virtual home health care, where patients such as the chronically ill or the elderly may receive guidance in specific procedures while remaining at home. Telehealth has also made it easier for healthcare workers in remote field settings to obtain advice from professionals elsewhere in diagnosis, care, and referral of patients. Training can sometimes also be delivered via telehealth schemes or related technologies such as eHealth, which uses small computers and the internet. Well-designed telehealth schemes can improve healthcare access and outcomes, particularly for chronic disease treatment and vulnerable groups. Not only do they reduce demands on crowded facilities, but they also create cost savings and make the health sector more resilient. Since remote communication and treatment of patients reduce the number of health service visits, transport- related emissions and operational requirements emissions are reduced. In addition, fewer space demands can result in smaller health facilities, with concurrent reductions in construction materials, energy and water consumption, waste, and overall environmental impact.” From: Health and sustainable development – https://www.who.int/sustainable-development/ health-sector/strategies/telehealth/en/ To ensure you have a great appointment, please check the following: 1.Camera Position & Location: Your camera should be set up to allow you to move around and remain visible to your physiotherapist. 2. Device Power Source: It is best to have the device plugged in. 3.Audio: Consider using earbuds or Bluetooth headsets for more precise sound. 4.Internet Connection: It should be 15Mbps or higher. You may check your internet connection at fast.com. 5.Environment: A quiet private space free of distraction is recommended so that you will be more focused. WE OFFER TELEHEALTH
RECIPE OF THE MONTH
Apple, Goat Cheese, & Pecan Pizza
Ingredients: • 1lb six-grain pizza crust • Cooking spray • 3 c sliced Fuji apple • 1 c crumbled goat cheese • 2 tsp chopped fresh thyme
• 1 tbsp olive oil • 2 tsp Dijon mustard • 1 tsp fresh lemon juice • 1 1/2 tsp honey • 2 cups baby arugula • 3 tbsp chopped pecans, toasted
Directions: Preheat oven to 450°. Place pizza crust on a baking sheet coated with cooking spray. Arrange apple slices evenly over pizza crust; top with cheese. Sprinkle thyme evenly over cheese. Bake at 450° for 8 minutes or until cheese melts and begins to brown. Combine oil and next 3 ingredients (through honey) in a medium bowl, stirring with a whisk. Add arugula; toss gently to coat. Sprinkle pecans evenly over pizza; top with arugula mixture. Cut pizza into 6 wedges.
345.943.8700 | THEPHYSIOTHERAPYCENTER.COM
MEET OUR TEAM
Vanessa Williams-Small Senior Physiotherapist
Sandeep Kumar Physiotherapist
Resean Reece Physiotherapist
Jermaine James Physiotherapist
Nathania Gauntlett Operations Team
Marvin Torio Operations Team
Britney Ferguson Student Intern
Corey Westerborg Student Intern
To help you “Get back to better again“
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