Summit PT - September/October 2022

PAUL'S POINT OF VIEW SEPTEMBER/OCTOBER 2022

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WE MADE IT TO THE TAJ MAHAL — NO THANKS TO THE CAMELS! OUR HONEYMOON TRIP THROUGH INDIA

India in 1990 was a much different place than it is today. Poverty and overcrowded, polluted cities greeted travelers, but you could travel cheaply using local transport and accommodations. We flew the short distance to New Delhi from Kathmandu, marveling at the Himalayas that seemed to be right at our level, even though we were traveling at 30,000 feet. Unfortunately, I had let my food guard down on our last night in Kathmandu, feasting on a buffet meal provided by Royal Nepal Airlines due to a mechanical issue with our plane. I promptly got dysentery. No fun! We were in New Delhi during the monsoon, which was fortunate as just weeks before, temperatures had hit 120 degrees F. After a few days, we started to explore the country and traveled through Punjab to the state of Himachal Pradesh and the town of Shimla, the colonial British summer getaway from the heat of the plains, situated at 7,000 feet. The monkeys were aggressive, but the place was pretty. We ventured farther into the Himalayas, crossing into the region of Ladakh, where the border is disputed with China and the people do not look Indian. I recall a trip around hairpin turns in a decrepit bus. We had worked hard to secure our seats, but some Israeli travelers thought they could hitch a free ride on the roof of the bus! (Not sure if that was legal, but the driver didn’t seem to mind.) It was fine until the altitude reached over 12,000 feet, and they started banging on the roof, begging us to let them in to escape the cold. Of course, the bus broke down and we waited hours for the repair. In all, to get to the town of Keylong took over 12 hours for a trip that was less than 100 miles. There, we relaxed for a few days while I climbed some local hills and read “Freedom at Midnight,” a memorable book about Indian independence in 1947 and subsequent partition creating Pakistan. We thought of heading to Srinagar, the capital of Kashmir, one of the most spectacular mountain regions of the world. But for reasons relating to the book I was reading, it had become impossible, as the Indian military closed down the border with Kashmir due to a Muslim insurgency. Heading back to the lowlands, we went to the famous Taj Mahal. It truly is a spectacular building, built by emperor Shah Jahan in memory of his wife, Mumtaz Mahal. We then booked trains for the trip to Jaipur, Jodhpur, and the Thar Desert town of Jaisalmer. The lowlight for Lisa was taking a

three-day camel trip into the desert. It was uncomfortable enough perched on the hump of this ungainly animal, but Lisa had been given a younger, cantankerous camel! Often, it just stopped and refused commands by the operators. Hours of this meant a slow, uncomfortable journey into the sands, camping at night. We headed back on old British-made steam engines to the town of Udaipur, where we splurged one night to stay at the Taj Lake Palace hotel, which is on an island in a lake within the city. While it was a step up from our usual $5 accommodations, it was not magnificent but did give us showers and baths to clean off the road dust. Afterward, we slowly traveled by train down the heartland of India to the coast, arriving in Mumbai on a sultry day. This seaside city was steeped in British colonial heritage, and we explored the colorful bazaars and markets for a few days while braving torrential downpours and intense humidity. It was fun going to Bollywood movies with 1,000 other people. India produces more movies than the U.S., many of them soap opera-like musicals. But Europe awaited, and we departed one night to our next stop — Athens. In our next newsletter, I’ll reveal what we did there and in Britain and our final trip back to the U.S.

–Paul Kane, P.T., BSC, CMP

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Many people know you go to a physical therapist if you've sustained an injury, but did you know physical therapy can also treat diabetes? Here’s how PT can make a diabetic patient’s life better, one session at a time. What is diabetes, and how does it develop? When we consume certain foods (candy, fruit, bread), our body will break it down into glucose — an important energy source for living organisms. Diabetes is a condition where your body isn’t producing enough insulin, which is a hormone that regulates the amount of glucose in your blood. Without insulin, your body can develop high blood sugar, or hyperglycemia. That’s why diabetes can have such a dramatic effect on your health — if high blood sugar goes untreated, it can damage your nerves, blood vessels, tissues, and organs. These issues can increase the risk of heart attack and stroke, and may even lead to eye damage, kidney damage, and non-healing wounds. Many diabetic patients will experience common symptoms such as tingling or numbness in their hands or feet, fatigue, blurry vision, increased hunger, and other side effects. The good news is that these symptoms can be mitigated — and, believe it or not, physical therapy can be a great way of managing these symptoms. Fight Smarter, Not Harder How Physical Therapy Fights Diabetes

You can fight diabetes with fitness. Diabetes can develop at any age. When it does, many physical problems can develop alongside it, including weakness, loss of endurance, obesity, balance problems, and even chronic pain. Not to mention, diabetes typically leads to less physical activity overall — which can cause many other health issues. This may create a bit of a paradox for some diabetic patients. Physical activity and exercise have been proven to be effective ways to lower high blood sugar levels. Yet, by the time a diabetic patient comes to see a physical therapist, the patient may be very limited in the types of movements they can do. Attempting exercise without guidance can cause injury and worsen the patient’s health. Thankfully, physical therapists are movement experts! They can help patients discover new techniques to exercise in safe, enjoyable ways. These, in turn, will help patients take control of their symptoms again. Diabetes rarely affects two people in the same way, and it often requires highly customized treatment plans. However, depending on a patient’s abilities and their likes and dislikes, a physical therapist may recommend exercises such as walking, cycling, swimming, aerobic dance, or even yoga. Attending a yoga class is a great way to get your balance back. It’s not as physically exerting as other forms of exercise, since yoga trains the body over time. It can also provide major mental health benefits. If you suffer from diabetes, know that nobody has to fight it alone. With a physical therapist on your side, you can fight anything, including a disease that can be as exhausting as diabetes. We’ll have your back. Just give our offices a call.

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Is the MIND Diet Right for You?

Thanks to all the medical research on Alzheimer’s and dementia in recent years, we know diet and aging cognitive function are linked. However, all of the information out there might seem overwhelming and even vague. What do we know for sure? What changes in your diet can make the biggest impact on your brain health? According to the National Institute of Aging — which operates under the U.S. Department of Health & Human Services — experts have suggested the MIND diet is the ideal diet for empowering your brain. Here’s why. Why Diet Affects Dementia Risk It turns out that your brain will experience changes years before the first symptoms of Alzheimer’s appear. This suggests a possible window of opportunity to delay or even prevent dementia symptoms. Between medications, lifestyle changes, or a combination of these interventions, researchers are looking for many possible ways to do this.

A healthy diet plays an important role in these efforts. For example, it’s possible that certain diets affect biological function, such as oxidative stress and inflammation, which underlie Alzheimer’s. Alternatively, diet can also work more indirectly against Alzheimer’s by affecting other dementia risk factors, such as diabetes, obesity, and heart disease. Thankfully, you can throw a “single stone” to decrease these risk factors. Research shows a Mediterranean diet is directly linked to a lower risk of dementia and other symptoms of cognitive decline. What’s MIND? The DASH diet (Dietary Approaches to Stop Hypertension) was designed to lower blood pressure. The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet is a variation on that diet. However, whereas the Mediterranean and DASH diets welcome all vegetables and fruits of any kind, MIND focuses on plant-based foods linked to dementia prevention.

On a MIND diet, you’ll eat six servings a week of leafy green vegetables, plus at least one serving of any other vegetable a day. Berries, whole grains (three servings a day), fish, poultry, beans, nuts, and olive oil are other important foods for a MIND diet. You’ll also avoid red meat, cheese, sweets, butter/ margarine, and fried or fast foods. Research shows the Mediterranean diet may include nutrients that protect the brain through anti-inflammatory and antioxidant properties. We hope you can take advantage of these benefits and try the MIND diet for yourself!

MEET BAILEY!

No-Fuss Chicken and Rice Soup Fall is almost here, so it’s time to break out the soup! Your family is sure to love this recipe — it’s a classic.

After losing Teddy in March, things just didn’t feel the same around Summit PT. So on July 21, office manager Laura brought home sweet little Bailey! He is a 4-month-old Havanese, which means he’s small, super fluffy, and absolutely adorable. Even though he’s still a baby, little Bailey has settled right into the clinic routine. He loves playing, snuggling, and making new friends. He’s also

DIRECTIONS

INGREDIENTS

• 2 tbsp olive oil • 1 onion, chopped • 2 garlic cloves, minced • 3 carrots, sliced • 3 celery ribs, sliced • 2 chicken bouillon cubes • 1/2 tsp dried parsley • 1/4 tsp pepper • 4 cups chicken broth • 4 cups water • 1 1/4 lbs bone-in, skinless chicken thighs • 1 cup uncooked white rice • Salt, to taste

1. In a large pot over medium-high heat, warm the olive oil. Add the onion and garlic and sauté for 5 minutes. Add the carrots and celery, then sauté for 1 more minute. 2. Add the bouillon, parsley, pepper, chicken broth, and water. Stir, then add the chicken thighs. 3. Cover and simmer on medium-low for 30 minutes, then add the rice. Stir, cover, and simmer for 15 more minutes. 4. Remove the pot from the heat and transfer the chicken to a large bowl. Shred the meat and add it back to the soup. Discard the bones. 5. Stir, salt, and serve!

really good at napping quietly so his mom

can work. If you’re in the area, drop by to meet him and get some puppy kisses.

Inspired by RecipeTinEats.com

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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. Paul and Lisa’s Honeymoon: Part 3 2. Physical Therapy vs. Diabetes 3. What’s the MIND Diet? INSIDE THIS ISSUE

No-Fuss Chicken and Rice Soup

4. Balance Training Key to Quality Movement

5 EXERCISES TO IMPROVE BALANCE Find Your Balance

Though we may not always think about it, balance is essential to just about everything we do in our daily routines. From simply getting out of bed, leaning over to tie our shoes, or even walking to the mailbox, we need good balance to keep ourselves steady while performing normal tasks. Know why balance is important. Balance is the ability to control your body’s position, whether stationary or moving. It is a key component of fitness that many people neglect while developing their fitness regimen. Balance training is a great way to help your body recognize where it is and control movements in a given space. When the body knows where its limbs are in space — known as proprioception — it is able to produce smooth, controlled movements with fewer risks of injuries.

Reaction time and agility are also improved with balance training. The body learns how to quickly correct itself but not overcompensate and has the ability to quickly change direction effectively and efficiently. Though balance training is important for everyone, it is especially important for those who have problems due to illness, weakness, or dizziness. It allows them to overcome stiffness or unsteadiness and to develop an awareness of body segments and how to align them.

Consider trying the following exercises:

Standing with your weight on one leg and raising the other leg to the side or behind you. Putting one heel right in front of the other foot, as if you were walking a tightrope.

• Standing up and sitting down from a chair without using your hands. • Walking while alternating knee lifts with each step. • Stretching and gentle movement as part of yoga or tai chi. Balance is essential to living a healthy, functional life. It’s important to incorporate balance

These exercises help with balance.

Balance training involves exercises to strengthen the muscles that help keep you upright and improve stability. These types of exercises can be done as often as you like or even every day.

training into your fitness regimen. That way you can decrease the risk of injuries and help move freely and confidently.

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