Take a look at our June newsletter!
physical therapy and rehabilitation
June 2023
3600 Miller Road, Flint, MI 48503 • 810-620-8042 • horizonptflint.com
It’s pretty well-known that most men don’t look after their health as well as they should. Women are far from perfect, but studies consistently show that men are less likely to go to the doctor. Even as a doctor of physical therapy, I’m not entirely immune to the trend. In honor of National Men’s Health Month in June, I want to talk about it. As men, we tend to focus on work. We’re taught to push through pain and discomfort and worry about our families instead of ourselves. I recently took a dry needling course, and the instructor, Dr. Ma, said something interesting. He observed that when Americans achieve the level of success they need for financial stability, they work more, not less. Instead of enjoying the fruits of our labor, we keep pushing ourselves and have difficulty finding contentment. So, we struggle to make time for our health. And after working hard for years, many men suddenly find themselves staring down the barrel of heart disease, high cholesterol, and diabetes. Our behavior catches up with us, and we can make the second half of our lives a larger struggle than necessary. COVID-19 was a game-changer for me. For the first time in a long time, lockdown forced me to slow down and think about what I was doing with my health. It wasn’t easy to take a long, hard look at myself. I regularly came home late and exhausted, eating snacks, and then staying up all night, unable to sleep. I was constantly gaining weight and feeling tired without even realizing what I was doing to myself. I realized the importance of looking after my mind and body. I started engaging in self-improvement exercises, changing my mindset, and eating better. My perspective has changed, and I realized that everything I’ve accomplished means nothing if I don’t enjoy it. To start down a healthier path, you must first take inventory. Go to the doctor, get a physical, and find out where you stand. Do you have high blood MEN’S FRAUGHT RELATIONSHIP WITH WELLNESS Health vs. Wealth
pressure? Is your weight putting you at risk? Once you know your problems, you can start to address them. But figuring out how to make the necessary changes is the hardest part. Ultimately, it comes down to priorities and choosing what you value. Say, for example, you struggle to find time to exercise. Instead of letting exercise fall by the wayside, you should consider why you can’t find the time. What things stand in your way, and how can you change them? There’s always a reason why we don’t do what we should, so reflecting and finding solutions is essential. As a physical therapist, I’m uniquely positioned to help patients who might feel wary about going to the doctor. They often share their other ailments with me or tell me they’ve been depressed or anxious. While I can’t treat those problems directly, I can refer them to other providers and encourage them to take their health seriously. Many men I’ve met just need that nudge to start looking after themselves. But admitting there’s a problem is the first step. If you’re unwilling to talk about your health, you can’t fix it.
-Dr. Jerome Adams
1
810-620-8042
Published by Newsletter Pro . www.NewsletterPro.com
MEAL PLANNING CAN HELP WITH INDECISIVENESS
Have you ever had those days when you don’t want to cook? What about times when you’ve had a long day at work, and the last thing on your mind is dinner? Pulling out your pots, cutting boards, and food can be stressful when you’re mentally and physically weary. Is there anything you can do to make this part of your life easier? Meal planning and prepping takes the stress out of cooking! WHAT ARE SOME BENEFITS OF MEAL PLANNING? Know the answer to “What’s for dinner?”: There’s nothing more frustrating than opening your pantry, looking at the food, and not knowing what to eat. It can be draining to decide what to cook each night. But meal planning helps you determine your dishes in advance, so you never need to wonder what you and your family will eat that night. And best of all, you only need to cook at least once a week. Keep more money in your pocket: Sometimes, when you are unsure of what you want to eat, your first option may be to order takeout. While this is a quick and easy way to get dinner, it can create a huge hole in your wallet — especially
if you eat out more than once a week or feed a family. You will no longer need to make nightly food runs when you meal plan! You can buy your food in bulk, prepare a few nights’ worth of meals, and save tons of money. WHAT HINDERS PEOPLE FROM MEAL PLANNING? Making meals too complicated is the main reason why meal planning doesn’t work for some people. When starting out, it’s best to create easy and basic foods. Once you begin meal planning, you will discover more simplistic ways to make intricate dishes. Another reason people avoid meal prep is the amount of time spent in the kitchen. However, you will save yourself time each day, so you can continue doing what you want throughout the week and less time ordering takeout or quickly throwing a menu together. Go online to find meal prep guides and a multitude of recipe options. We can’t wait to hear about your meal-prepping experience during your next visit!
What Our Patients Are Saying
“Wonderful office staff! Very accommodating. The therapists all manage their many patients well. It is impressive how they can complete their many tasks and address patients’ needs on time. I was able to meet the majority of my goals with their help.” “I highly recommend Horizon Physical Therapy! I have gone to PT in the past with zero results. I am now improved, have insight, and preventative techniques for the future. Welcoming and attentive staff. Thank you Dr. Adams and staff!” –Danielle R . –Mylene N.
2
horizonptflint.com
YES, YOUR HOME EXERCISE PLAN MATTERS! Have a Good Run
Getting Started Isn’t Complicated Most runners are very passionate about their exercise of choice. But non-runners often find it difficult to imagine getting started. It might be simpler than you think! Most people can learn to run with the right plan and support, and we’re excited to tell you how. First, know that it’s unwise for people who don’t exercise to jumpstart their fitness with running. Sedentary people should start slowly and get used to doing other regular activities like walking, swimming, or biking. Inactive people will have a much harder time beginning to run and are more prone to injury. Further, you should check with your doctor to confirm if running is safe for you to try. Once you get the go-ahead, ensure you have the right equipment. Buy good running shoes with a flexible sole and minimal height difference between the toe and heel. Learning to tie a “heel lock” with your laces is also worth your time — you can find plenty of online tutorials. You’ll also want loose, comfortable clothes, a water bottle, and a quality sports bra when applicable. Finally, hit the pavement — but start slowly. Most experts encourage you to learn to run in intervals. For example, on your first attempt, run at a leisurely pace for one minute, walk for five minutes, and then repeat several times. On your second run, run in one-minute intervals with only four minutes in between. You will gradually increase your time running and reduce your time walking with each outing. By slowly building endurance, you’ll probably find running easier than you thought.
But ensure you take time to rest. Don’t run more than two days in a row when you’re just beginning. Most running injuries occur when people increase their mileage too quickly. Listen to your body and give it time to heal between training days. If you start to feel pain while running, stop immediately. And don’t forget to do a dynamic warm-up every time you plan to run. Running is not the only worthwhile exercise; any activity is better than none. But if you’re interested in taking up the sport, the physical therapists at Horizon PT would love to join your journey. We can help you create a conditioning plan and improve your running form, giving you a better chance of success and a lower risk of injury. Call our office today to schedule an appointment!
Have a Laugh
HOMEMADE DOLE WHIP
Inspired by ThePioneerWoman.com
The summer heat is on! And what better way to cool off after a long day in the sun than a refreshing bowl of Dole whip? This frozen treat has everything you need in a summer dessert: tangy sweetness of pineapple and the creamy taste of vanilla ice cream.
Ingredients
• • • • •
3/4 cup pineapple juice 1 cup vanilla ice cream 2 cups frozen pineapple
1 tbsp lime juice Pinch of sea salt
Directions 1. In a high-powered blender, combine all the ingredients. Blend on medium-high speed until smooth, stopping to push the pineapple chunks down into the blender as needed. 2. Transfer to a bowl; cover and freeze for 30 minutes. 3. Scoop and serve. Alternatively, transfer to a piping bag fitted with a large star tip, then pipe into small serving bowls. (This method will make it look like it came out of a soft serve machine.)
810-620-8042 3
3600 Miller Road Flint, MI 48503
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
THIS ISSUE Inside
How Dr. Adams Started Looking After His Health
Tired of Wondering ‘What’s for Dinner?’
What Our Patients Are Saying
Can You Learn to Run?
Homemade Dole Whip
A Furry Hero in Mexico
RESCUE DOG’S LEGACY LIVES ON
How the World Fell for Frida
Dressed in protective goggles, blue booties, and a matching vest, this incredible rescue dog became a symbol of hope in Mexico. Frida, a cheerful yellow Labrador retriever, was a devoted member of the Mexican Navy known for her search and rescue skills. Trained to find people trapped under rubble after earthquakes, Frida always
While the nation was devastated by the disaster, this smiley rescue pup brought worldwide attention to the tragedy. Frida’s dedication (and impeccable style) quickly made her an internet celebrity, and soon, murals of the life-saving canine graced the walls of Mexico City. Even Captain America, aka Chris Evans, gave Frida a shoutout on Twitter, adding, “What did we do to deserve dogs?” The hero dog then traveled the world, helping countries suffering from the aftermath of disastrous earthquakes. Frida saved lives in Haiti and Ecuador before retiring from her position in 2019 at 10 years old to live the rest of her days in comfort and love. Sadly, the Mexican Navy announced Frida’s passing in November last year due to old age. She was 13 years old. In her honor, a magnificent bronze statue of Frida, clad in goggles and boots, stands in front of the Mexican Navy office in Mexico City. On the day of her death, the Mexican Navy changed their Twitter banner to an illustration of Frida and spread the hashtag “#HastaSiempreFrida.” Frida will always be remembered for her lifesaving work and the hope she embodied for the entire world.
worked hard to save lives.
Frida became a national hero when a devastating earthquake hit Mexico City in 2017. The 7.1 magnitude earthquake took more than 300 lives and injured many more.
While sifting through dangerous debris and aftershocks, Frida saved 12 people after finding them alive while uncovering more than 40 bodies during her lifesaving career.
4
horizonptflint.com
Published by Newsletter Pro . www.NewsletterPro.com
Page 1 Page 2 Page 3 Page 4Made with FlippingBook Ebook Creator