AMTA. Hip, Leg, & Knee Pain

reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. EXERCISE AND PTSD AND TRAUMA. Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices.

When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, setting yourself extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set yourself achievable goals and build up from there. Finding ways to exercise outdoors with fresh air and good weather will even further benefit your mood– whether it’s a 15 min workout in the backyard, a quick jog around the neighborhood, or even taking breaks to do yardwork or gardening, remember that you have options to boost your mental health. Need some advice for workouts or exercises you can do at home? Call your physical therapist at Austin Manual Therapy today!

IMMUNITY-BOOSTING HEALTHY RECIPE Lemon Garlic Chicken Soup

INGREDIENTS

• 3 cloves of garlic, diced • 1 medium lemon (zest & juice) • 1 handful fresh ginger • 2 qt chicken broth • 1 can coconut milk (optional)

• 2 tbsp olive oil • 1 lb chicken breast • 1 medium onion, diced • 3 large carrots, diced • 2 celery stalks diced

DIRECTIONS Heat olive oil over medium high heat. Add chicken breast and brown. Then, add onion, garlic, carrots, celery, salt and pepper. Cook for about 5 min, until softened. Add 2 quarts of chicken broth and ginger with the skin on. Bring to a boil, then reduce heat and simmer for 35-45 minutes (the longer you boil ginger the stronger it is). Remove ginger and discard. Remove chicken, then shred and set aside. Add lemon zest and squeeze lemon to taste. Continue to simmer for 15 minutes. Add shredded chicken and (optional) 1 can of coconut milk. Serve immediately.

WHAT PATIENTS ARE SAYING ABOUT US:

Amazing, professional and knowledgeable!

Thanks to Austin Manual Therapist Tommie Baugh for being amazing, professional and knowledgeable! Our daughter is herself again! I highly recommend this group and trainer! -Holla H.

Start your own success story and schedule your consultation today! Visit austinmanualtherapy.com for more information!

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