MARCH 2018 New Care News
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FROM THE DESK OF Dr. Wang and Dr. Shin
Running is a great way to stay in shape and reap the benefits of cardiovascular exercise, but unfortunately, it’s not for everyone. If you’re recovering from an injury or experiencing chronic pain from inflammation, runningmight be too intense of an exercise for you. These limitations affect more than just physical fitness— they limit your overall quality of life. Running is a high-impact workout that takes a severe toll onmuscles and joints. Inmany cases, the inflammation caused by the impact of running can be so severe that simple tasks like walking or getting out of bed become major challenges. Even if running is possible, it might not be the best workout strategy for you. Here are four low-impact exercises that will keep you fit and help you achieve your training goals. Alternatives to Running Elliptical An elliptical machine gives you all the benefits of running without the impact. It gives you the ability to push your cardio barriers while working similar muscle groups. Many adults with joint pain thrive on the elliptical because of how easy it is to use. It’s a running machine that keeps your feet from ever hitting the ground. The lack of impact translates to much less stress on your joints and bones, and less pain overall. Yoga Yoga is a great way to get an awesome workout while avoiding the constant shock of running. The benefits are different, but it drastically minimizes joint stress. The wide array of classes allows you to get the exact workout you need. Whether it’s a casual class to get you loosened up or an intense hot yoga session, this ancient practice is an amazing way to sustain peak physical fitness. L ow -I mpact A lternatives to R unning Keep Yourself Active Without the Inflammation
HAPPY BIRTHDAY FROM ELIOTT AND MICHAEL March is both Dr. Wang’s and his son, Eliott’s, birthday month! Eliott is turning 1 this month and has already started walking (almost running) and squatting. As the weather warms up, be sure you are walking outdoors like Eliott. Practice squatting to pick up those flowers and kill those weeds! It’s important to get your daily exercise and practice squatting (start with a chair), because if you don’t use it, you can lose it. Sitting is also terrible for your back, so get up on your feet and walk!
–Dr.Wang andDr. Shin
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Cover story continued ... Swimming
Biking Biking provides another incredible way to work out while limiting the impact on your joints. You don’t just take your body up a hill or down the street — you carry your body and the added weight of a bike. This requires a great deal of lower-body strength and lung capacity, which makes for a great workout. Reduce Inflammation While the benefits of these exercises will keep you fit and prevent injuries caused by sustained impact, without proper diet and recovery treatment, it could be all for naught. The inflammation you prevent from doing low-impact workouts is just as likely to be brought on by the wrong diet. That’s why we’ve provided three foods to avoid if you’re looking to limit inflammation.
• Fried foods. Fried food contains high levels of compounds that increase your overall inflammation levels. Saturated fats. Saturated fats are known to increase the inflammation of your fat tissue. Recovery is also key to making sure your workouts achieve their full effect. This means not only getting a proper amount of sleep, but also engaging in a light cool-down and recovery session. Foam rolling, massage, and light stretching will help keep your muscles ready and receptive to the changes you put them through. It’ll also help limit lactic acid buildup and reduce post-workout inflammation. Whether it’s for medical reasons or personal preference, we hope these strategies can benefit your quality of life. By limiting impact, adhering to a proper diet, and engaging in recovery activities, you can live an active lifestyle without pain. •
Swimming has been described as the ultimate full-body workout. It does wonders for your cardiovascular system and works your upper and lower body simultaneously. It’s great for keeping your muscles strong and active. The challenge with swimming is learning to perfect the technical aspects. While other activities can be picked up with ease, swimming requires a great deal of repetition to develop the skill necessary for a great workout. However, once you have it, it’s hard to find an exercise that will domore for you.
Sugar. An oversaturation of sugar can increase levels of inflammatory messengers called cytokines.
Keeping Up With Your New Year’s Resolutions What You Need to Do to Stay On Track and Push Forward
learning a new skill, such as a foreign language for a trip next year, the resource you need may be an app on your phone. When you bring specific goals together with the necessary resources, achieving your dreams becomes more possible than ever before. You just have to take steps to avoid falling into the mistakes listed above. Set attainable concrete goals, track your progress, and check in with someone to keep you accountable. Since it’s been a few months, take a moment to review how far you’ve come since January. What do you need to do to make 2018 your best year yet?
Setting goals is the easy part. A lot of people say they want to lose weight, eat better, learn a new skill, or try a new hobby, but they don’t define their goals any further. Vague goals aren’t really goals at all. The best way to stay on track is to be as specific as possible. Understand what you need to do to accomplish your goals. Make sure you have access to the appropriate resources that will help you make progress. Resources come in all forms. Look to the people around you for accountability — your family, friends, neighbors, or colleagues. If you don’t want to involve anyone else, keep a notebook or diary to track progress. Or if you are
March is the month of spring time and rejuvenation. It’s also the time when most people have forgotten about the resolutions and goals they set earlier in the year. Have you neglected or given up your goals? If you have, you are far from alone. Most people let their goals fall to the wayside at least by March, if not long before. It comes down to four simple reasons. 1. They set goals that were out of reach or unrealistic. 2. They had zero accountability. 3. They set abstract goals. 4. They didn’t track progress.
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Everyone faces the prospect of growing older. When it comes to aging, people’s primary concerns include their changing appearance and aches and pains. But perhaps even more important is mental health. Fortunately, there are ways to keep your mind sharp as you age so you can enjoy your retirement. Exercise Working out is inextricably tied to wellness in all its forms. A simple, light workout now and then not only maintains physical health, but it also boosts your mental well-being. A 5-mile walk once per week can increase brain volume and prevent mental diseases, including Alzheimer’s. It’s no wonder exercise is the go-to solution for maintaining wellness. Learn New Hobbies Do you want to reduce memory loss by 40–50 percent? Dan Buettner, a researcher and best-selling author on studies about happiness and longevity, suggests learning a new hobby. Whether you learn to knit, paint, or discover a new board game, you’ll enjoy improved mental health. Get your hands moving, and your mind will surely follow. (Note: Watching TV as a hobby doesn’t count! People who regularly watch TV may suffer up to 50 percent memory loss.)
If you want to maintain mental health, make socializing a priority. Having an active social life increases your resistance to mental diseases and improves your mood. Furthermore, a healthy social network of friends and family (and we’re not talking Facebook here) helps give you a support system to fall back on when times get tough. Take a Break Take a step back from your everyday life and enjoy the small things. Set aside time to sit down with a good book or another activity you enjoy. While on that 5-mile walk, why not take a few moments to slow down your pace and look at the world around you? As the famous saying goes, “Stop and smell the roses.”
For a lighter take on enchiladas, go carb-free by swapping tortillas for zucchini!
4 large zucchini 1 tablespoon olive oil or ghee
Roll the zucchini “tortilla” and place on baking sheet. Repeat until all zucchini and chicken is used. remaining sauce and sprinkle with cheese. Bake 20 minutes, and enjoy! 2 teaspoons chili powder 3 cups cooked, shredded chicken 2 cups shredded cheese 1 cup prepared enchilada sauce
1 large onion, chopped 2 cloves garlic, minced 2 teaspoons cumin
Heat oven to 350 F. In a large skillet, heat oil. Add onion,
garlic, cumin, chili powder, and salt to taste. Stir to combine. Add chicken and 1 cup prepared enchilada sauce. 2. Use vegetable peeler to thinly slice zucchini. Lay out three slices, slightly overlapping, and spoon chicken mixture on top.
3. Cover the enchiladas with
(Recipe courtesy of delish.com.)
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Inside This Issue From the Desk of Dr. Wang and Dr. Shin PAGE 1 Use These Workouts in Place of Running PAGE 1 Are You Keeping Up With Your Goals? PAGE 2 Maintaining Mental Acuity PAGE 3 Go Carb-Free for Dinner PAGE 3 Take a Break! PAGE 3 Heart Attack Symptoms in Women PAGE 4
HEART ATTACK SYMPTOMS INWOMEN When people think of heart attack symptoms, they often think of stabbing chest pain. However, that’s not always how symptomsmanifest, particularly inwomen. The following are serious symptoms that can indicate a looming heart attack. If any of these symptoms are present, consider seekingmedical attention. Chest Discomfort
doctor may run blood pressure, cholesterol, and glucose tests and administer an EKG. Feeling Faint, Lightheaded, or Dizzy Feeling like you’re going to faint or actually fainting are both warning signs of a heart attack or other cardiac issue. This is especially worrying if it happens while exercising. Sudden Sweating Sudden sweating can easily be confused with night sweats or hot flashes. However, sweating that indicates a heart attack is particularly extreme, doesn’t go away, or canmake it difficult to sleep. Nausea or Vomiting Often, women who experience nausea or vomiting think they have food poisoning, gastrointestinal issues, or a bug. However,
The most common symptom is chest discomfort, including pain, tightness, squeezing, or pressure. In women, chest discomfort is more likely to feel like pressure or tightness. Radiating Pain Pain isn’t necessarily restricted to the center of the chest. It may be felt at the sides or even in the upper abdomen or back. It can also radiate into your shoulders, jaw, neck, or arms. Remember, anything above the waist could be related to the heart. Shortness of Breath Sometimes your body will present symptoms well before an attack. For instance, youmay experience shortness of breath during normal activities. If you notice this symptom, your
these are common heart attack symptoms and should be taken very seriously. Unusual Fatigue New, unexplained fatigue may be a warning sign of a heart attack. However, fatigue can also be a symptomof many other issues, including anemia, depression, thyroid conditions, and even cancer. So even if it’s not a heart attack, it’s still important check in with your doctor. Research suggests that women often don’t recognize heart attack symptoms simply because they don’t knowwhat they are experiencing. The best thing a woman can do is make herself aware of heart attack symptoms and get checked out immediately if there is a concern.
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