Take a look at our August newsletter!
theptdoctor.com
718.747.2019
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
August 2024
ON THE
MOVE
Do We Hold on to More Stress Than Our Kids? And … What Can We Do to Improve?
My older son and I recently got an Oura Ring, which monitors and records how well we are handling stress. It determines this by monitoring changes in heart rate through sensors in the ring each day, and also during sleep and exercise. We wear it on our pointer fingers. The difference in our heart rate from one moment to another is called Heart Rate Variability or HRV. We should aim to have a high HRV, not a low HRV. This means that after a stressful situation your heart rate goes from high to low quickly and doesn’t stay at a high stressed level. This large drop in heart rate is a good thing. We don’t want our heart rates to only drop a little after the stress is over. We want it to drop a lot, which is a high HRV. I recently found out that my 20-year-old son’s HRV is exceptionally high, nearly 100, while mine ranges between 30 and 50. This cannot stay this way! I need to improve my HRV! Interestingly, someone a decade older than me has an HRV of around 20.
Our response to stress, particularly mental and emotional, undergoes significant changes as we age. We start to react more and more to stressful situations because our autonomic nervous systems are trying to prepare us for danger better than previous times. Because stress comes in many forms in the modern world, this same nervous system has difficulty differentiating real threats from less concerning situations. As we get older, we accumulate more life experiences, and if we are not careful to combat the negative ones, our nervous systems will run amuck, and it will show in our HRV and our health. One problem in the modern time that worsens the HRV is that many jobs are indoors and away from nature. We also have the world’s problems instantly delivered to us through social media on our smartphones. Our brains, hearts and bodies prefer to be in-touch with nature. This helps our HRV. Things in nature go at a slower pace than our phones deliver information, so it is good to go for walks and do gardening. It is also good to put your feet into the sand at the beach or in the grass at the park. Our bodies receive good electromagnetic waves from the earth when we stand on the ground in our bare feet. This helps the HRV to improve. What also helps is direct sunlight and deep breathing meditation. I told my son I am going to improve my HRV to 101, which would be one better than his HRV. What’s a little friendly competition between father and son, right? I will let you know how it turns out in a 2–3 months … if I win. If I lose, you won’t hear from me. Just kidding. I will give you an honest update soon. Stay tuned. In the meantime, you can try to do this breathing exercise I recently came across that has proven to increase HRV.
TRY THIS BREATHING EXERCISE TODAY!
–Dr. Robert Morea
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STAY LIMBER LATER IN LIFE
Try These Stretches to Increase Mobility and Reduce Injury
toward your shoulder until you feel a stretch on the opposite side of your neck. Hold this position for about 15–30 seconds. Repeat on the other side. You can do this several times throughout the day to maintain neck mobility. Upper Back Stretch The upper back stretch is excellent for alleviating upper and middle back tightness. Sit in a chair or stand tall. With your arms about shoulder height, clasp your hands in front of you. Move your chin toward your chest and reach forward with your arms so you are rounding your upper back. Hold for 15–30 seconds and relax. Repeat a few times to reduce tension in the back. Ankle Circles Ankle mobility is vital for balance and preventing falls. While seated, extend one leg in front of you and rotate your ankle slowly in a circular motion. Do 10 circles in each direction, then switch to the other
ankle. This exercise helps maintain joint flexibility and can be done daily. Calf Stretch This stretch is vital for maintaining the flexibility of the lower legs, which is important for mobility. Stand facing a wall with your hands placed at eye level on the wall. Place one foot back with the knee straight and the other in front with the knee bent. Press the heel of the extended leg toward the floor until you feel a stretch in your calf. Hold for 15–30 seconds and switch legs. Incorporating these stretches into a daily routine can significantly improve flexibility, reduce discomfort, and enhance overall function. Always remember to move slowly into each stretch and curtail any movements that cause pain. Consistency is key, and with regular practice, these stretches can help you lead a more active and pain- free life as you age.
Maintaining flexibility and mobility is crucial as we age to enhance quality of life and reduce the risk of injuries. Stretching exercises are an excellent way for older adults to keep muscles elastic, promote relaxation, and improve blood flow. Here are four essential stretches tailored for seniors that are effective and easy to incorporate into a daily routine. Neck Stretch This gentle stretch can help relieve neck and shoulder tension, which older adults commonly experience. Sit comfortably in a chair with your feet flat on the floor. Slowly tilt your head
More Than Just the Numbers Focus on These 5 Wellness Practices by Harley Pasternak
In the world of health and fitness, it’s easy to get lost in the numbers — constantly checking the scale, measuring waistlines, and obsessing over every calorie. However, renowned celebrity fitness trainer Harley Pasternak offers a refreshing perspective with his five fundamentals of health and wellness, which focus more on lifestyle habits rather than the numbers that often define our fitness journeys. 1. Daily Steps: Harley emphasizes the importance of movement. Rather than spending hours in the gym, he advocates for getting your daily steps in. This could mean taking a brisk walk in the morning, opting for the stairs instead of the elevator, or even pacing during phone calls. 2. Unplugging: It’s too easy to be glued to our phones all day. Setting boundaries not to check emails after a particular hour or dedicating time to read a book or meditate, for example, will help maintain a healthier, more balanced lifestyle. 3. Stress Management: Managing stress is another pillar of Harley’s approach. Chronic stress can lead to a host of health
issues, including heart disease, anxiety, and sleep disturbances. Incorporating daily practices like deep breathing exercises, yoga, or even short walks can significantly mitigate stress levels. 4. Healthy Diet: Nutrition plays a crucial role in overall wellness. Instead of counting every calorie, concentrate on the quality of the food you’re consuming. Hydration is also crucial! 5. Resistance Exercises: Resistance training is fundamental to building muscle, burning fat, and increasing metabolic rate. Harley suggests incorporating simple resistance exercises into your routine, such as squats, lunges, or push-ups, which you can do anywhere. You gain direct control over your health and wellness by shifting focus from the scale to these five key areas. Remember, the numbers on a scale are merely indirect results of your daily habits. Focusing on these actionable and controllable aspects of your lifestyle means you don’t need to worry about the scale. You’re building a foundation for a healthier, happier life.
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Create or Join a Cooking Club! A RECIPE FOR GREAT FOOD AND FRIENDSHIPS
Cooking Up a Good Time Each time your cooking club meets, you can embark on a new and exciting culinary adventure! Having a theme for your club’s meetup — like Thai, Italian, or French — can allow your group to spread their foodie wings and learn more about regional cuisine. You can
Cooking clubs can turn a chore into a flavorful event, with your friends acting as the ingredients for a good time and some good food. Let’s face it: Preparing a meal on your own can sometimes be a lonely, uphill slog, but if you cook with others, utilizing a theme, goal, or challenge
to make it all the more exciting, it can be spectacular! Here are two reasons why — and how — you should create a cooking club!
also replicate one of your favorite television cooking competitions, like “Chopped” or “Cutthroat Kitchen,” and turn one of your club’s gatherings into an entertaining spectacle! If you want to embark on a group diet, meal prepping with your group is a great way to reduce food waste and save money by bulk purchasing groceries. Collaborating on a culinary project can help rekindle friendships while exploring a fun hobby with those whose company you adore. If you want to socialize more while creating delectable memories with loved ones and friends, then a cooking club may be your new favorite group hobby!
Friends of a Feather Cooking clubs usually comprise a small group of friends who come together regularly to cook. If you have friends who are
TAKE A BREAK! similarly interested in expanding their culinary horizons, you are well on your way to establishing a successful club! Agree on a time — weekly, bi-weekly, or monthly — to collaborate on themed meals, preparation, or even cooking challenges, and away you go!
TASTY CUCUMBER SUSHI ROLLS
INGREDIENTS • 1 cup uncooked sushi rice • 1 1/2 cups water • 2 tbsp rice vinegar • 1 tbsp sugar
• 1 tsp salt • 2 sheets of nori • 1/2 a cucumber, sliced
lengthwise into thin strips
DIRECTIONS
1. To make sushi rice, combine rice with water in a small saucepot. Add vinegar, sugar, and salt. Bring to a boil, cover, reduce heat, and simmer for 15–20 minutes until water is absorbed. Let cool. 2. Lay a piece of nori on a flat surface. Spread half of the sushi rice evenly over the nori, leaving a 1/2-inch border on one end. 3. Place half the cucumber strips along the other end of the nori. 4. Using your fingers, moisten the 1/2-inch border of the nori with water. 5. Gently roll up the nori, starting from the end with the cucumbers. Then press to seal. Repeat with a second sheet of nori and remaining cucumber. 6. Slice with a serrated knife into 1-inch sections and serve.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
718.747.2019
212-73 26th Ave. Bayside, NY 11360
theptdoctor.com
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
1. Is Your Body Handling Stress Effectively? 2. Simple Stretches to Maintain Mobility as You Age Transform Your Health With Harley Pasternak 3. The Joy of Joining a Cooking Club Tasty Cucumber Sushi Rolls 4. Discover the 4 Organs Your Body Can Function Without INSIDE THIS ISSUE
SPARE PARTS 4 ORGANS AREN’T AS NECESSARY AS YOU THINK
Have you ever wondered about the human body and our “essential” organs? Well, it turns out not all of our organs are as indispensable as you might think. That’s right! Some parts aren’t mandatory to survive, and when one of these organs starts acting up, it might be better to go on without it. There are four organs you can surprisingly live without; the human body still functions just fine! Gallbladder: The Bile Backup The gallbladder is like the body’s bile storage unit, saving some digestive juices for a rainy day — or, more specifically, when you eat a fatty meal. However, if your gallbladder starts struggling (often due to painful gallstones), your liver can take over the job of releasing bile directly into
the small intestine. No gallbladder? No problem! You might just need to watch your fat intake to avoid digestive issues. Appendix: The Mysterious Pouch The appendix is that tiny, mysterious sac attached to the large intestine. Once thought useless, it’s now believed to have some immune function. However, many people go on to live happy, healthy lives without it — especially after it throws a fit in the form of appendicitis. Those who have had their appendix removed can’t tell the difference in quality of life! One Kidney: The Lone Ranger Humans usually have two kidneys, but just one is enough to filter blood and make urine. Many people donate a kidney and continue to lead active,
normal lives. You can even live without any kidneys, but this would require hours of weekly dialysis — not ideal. Reproductive Organs: Optional Equipment Whether due to health reasons or personal choices, some people have their reproductive organs removed, such as the uterus, ovaries, or testes. Their lives go on without these, and research suggests men who have had both testes removed go on to live longer! So, there you have it, four surprisingly expendable organs. The human body is truly a marvel of flexibility and adaptation, managing to keep the show going no matter what!
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BUILD STRONG BONES PROGRAM
WITH THE BIODENSITY MACHINE!
When: Wednesday, Aug. 21 Time: Call for FREE appointment Where: PT DOC Physical Therapy
Do you have osteoporosis or osteopenia? Are you afraid of falling and breaking a bone? Are you doing enough to strengthen your bones if you were to fall? If you answered “NO,” then you are not alone. Many people are not doing enough. We recognize that many people are undershooting when it comes to strengthening their bones. So, we set out to find a solution, and we came across the bioDensity machine!
This is an unbelievable machine that is ... • Scientifically proven to build bone density • EASY on the joints! Isometric movement means NO MOVEMENT. • Efficient! (It only takes 10 minutes/week to stimulate bone production.) • SAFE because you control the resistance intensity, and there is no movement! • Covered by your health insurance plan!
The bioDensity machine exercises can be incorporated into your regular exercise program if you are already a physical therapy patient. This machine allows you to apply greater force to your muscles and bones in a safe manner that is not easily achieved with exercise bands or free weights. Call TODAY to schedule an appointment and experience the bioDensity machine! Limited spots available.
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
BOXING FOR BALANCE Due to the high demand for improving balance in our community, we are starting a “Boxing for Balance” program to help make people more stable on their feet and further reduce their risk of falling. We are learning every day that there are more ways than ever for people to enhance their quality of life and even build their power, strength, flexibility, and speed! This program brings you up close and personal with our hand-selected boxing trainers, creating an environment that will motivate you, push you to exceed your expectations, and get you to believe that “Boxing for Balance” is the program that will change your life forever!
The movements in this non-contact, one-on-one boxing skills program provide you the confidence that carries over to your real-world movements. Covered by Medicare insurance.
FREE SCREENINGS! Call us at 718.747.2019 to hold your spot at our upcoming screening day on Aug. 21st.
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
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