Take a look at our June newsletter!
JUNE 2021
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EastTennessee Physical Therapy News
FROM THE DESK OF DANNY D. SMITH, PT, DHSC Like any business, we are concerned about keeping the consumers (patients) happy with the services we provide. As I mentioned last month, we track our patients on discharge to see if we met, or exceeded their expectations. After all, they are the most important aspect of our practice. So, I thought I would share with you some of the comments from past patients “This was the best PT experience I have ever had” — N.C. 4/21 “Erin Kiser is the best. Without her I would not be where I am today” — A.H. 4/21 “My care has been most excellent. I could not have had a more pleasant, caring staff and experience in my rehab. They have done everything that they could to make my recovery as good as possible.” — S.H. 3/21 “I have been very impressed with the therapy and the team. I greatly benefitted by this therapy. Thank you PTS staff.” — C.A. 2/21 We continue to strive to do better and treat everyone like family whether it is in the clinic or in the schools. Should you
GET THE MOST OUT OF YOUR VACATION
Without Getting Worn Out!
One day at Disneyland or Disney World can be exhausting. Of course, most people don’t go to a Disney park for just one day — they go for two or three, sometimes more, if they’re feeling especially brave. But whether you’re going to a Disney park, any theme park, or on a vacation that keeps you on your feet and moving, the last thing you want is to come home ready for a vacation from your vacation. So, how can you avoid this? Is it even possible to avoid vacation exhaustion? The answer is yes! That is, if you’re willing to take a few steps ahead of time, and while there, to get more out of your trip. You might even end up with a little extra energy during your excursion, too! Here’s what I recommend: Get yourself ready before the trip. If you know you have a trip coming up in a few weeks or months, start incorporating a regular walking habit. Using Disney World as an example, the average parkgoer can expect to walk 8–10 miles per day. That doesn’t include standing in line for Space Mountain or churros. So, work your way up to this. Start walking a mile or two every day (every day is key) and work your way up. This is a great way to build your endurance — and it’s also a great way to develop a healthy, ongoing habit. By the time you get to your destination, you’ll be ready to be on your feet for longer.
have questions or comments please contact our office at 423-543-0073
–Danny
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Be sure to stay hydrated. This is huge, and even more so in the summer months. I can’t speak for every theme park, but the Disney parks are very good about helping their guests stay hydrated. While you can’t bring in a filled bottle of water (they prohibit outside beverages), you can bring in an empty bottle and fill it in the park. You can go to virtually any restaurant and ask to fill your bottle. Staying hydrated helps you avoid fatigue and muscle tiredness/soreness, which helps keep your energy up overall. Use the benches. Theme parks, Disney included, are littered with benches. If you need to sit, do it. There really isn’t any reason to continue standing or walking if you don’t need to. Take breaks (and make sure everyone in the group takes them) whenever you feel the need. Sitting on the bench is also a great time to recharge your batteries. Get some water, put on your headphones, and listen to your favorite podcast or tunes for a few minutes. And on that note, don’t forget your headphones. Standing in line or waiting around is an excellent time for podcasts, audiobooks, and music. Not only does it help take your mind out of the crowds, but it can also be relaxing in an otherwise unrelaxing setting. Don’t forget the footwear! This one is easy to overlook. If you know you’re going to be spending a lot of time on your feet during your vacation, get footwear that’s up to the task. I recommended getting a good pair of shoes (or two) a few weeks before the trip. This way, you’ll have time to break them in. You want something
ideal for walking, standing, and overall comfort. Pair them with supportive insoles and you’re ready. After spending hours at Disney or any other theme park, feet are usually the first to get tired, and good shoes can help mitigate that. Chances are, if your feet still feel great after the vacation, the rest of you will, too.
With that, I hope you have a great summer no matter what you have planned. Have fun and stay safe!
Your Summer Storm Survival Guide
GO-TO TIPS FOR FAMILIES
vehicle, or nearby buildings. Store outdoor tools and toys properly and trim trees as needed to prevent wind debris.
Stay calm in the storm. Seek shelter immediately in one of your identified areas. Avoid using landline phones and unplug all appliances, like toasters, TVs, or computers. (Play games, read books, or tell creepy stories to keep the family entertained.) But don’t stand or sit near windows because high winds can knock trees or other debris through the window. Staying away from your sinks and showers is also vital! If lightning strikes your home, it can travel through the water stream and strike you. Follow safety guidelines during a power outage. Don’t panic! Utilize your emergency kit and rely on your flashlights, rather than light candles, which could start a fire. Avoid opening your refrigerator or freezer as to limit how much cold air escapes and never eat meat or dairy products that are 40 degrees F or warmer. You’re also at risk for increased exposure to carbon monoxide if you use a gas stove, generator, or space heater to warm up. Avoid doing this as much as possible. Listen for updates on your weather radio and evacuate when necessary.
June marks the beginning of summer fun, but something far more dangerous lurks — thunderstorm season. Residents in the Midwest and in the South can experience up to 110 thunderstorms each year. ( Fun fact: Florida is often the stormiest and can see anywhere from 80 to more than 100 days of thundering weather.) Yet, no matter how experienced you are at riding out thunderstorms, each one has the potential to be dangerous. Before the clouds roll in this summer, consult this helpful guide. Prepare properly ahead of time. Take a few moments at the beginning of each summer to review the basics. Create or update an emergency kit — include water bottles, blankets, flashlights, and portable chargers. Nonperishable foods, like jerky or granola bars, can also be beneficial. You should also include a weather radio, which will work when the power goes out and can provide updates from the National Weather Service. Then, identify places where you can take shelter, like in your home,
For more ways to prepare for storm season, visit RedCross.org.
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THE SUPER BENEFITS OF YOGA
Many forms of exercise are useful against depression and cardiovascular disease, but in yoga’s case, you don’t have to break a sweat to start benefiting from its stress-relieving properties. “The breathing exercises you practice during yoga can help lower your heart rate and shift your nervous system into a more relaxed state. It also promotes better sleep and increased focus,” Hochart writes. Multiple studies agree: Yoga can significantly decrease the secretion of cortisol, the primary stress hormone. In one study, 64 women with post-traumatic stress disorder (PTSD) participated in a 10-week program, performing yoga at least once a week. By the end of the 10 weeks, 52% of participants no longer met the criteria for PTSD at all. As with starting any new hobby or regular exercise, it may help to set clear goals for yourself. By doing yoga regularly, there are several physical improvements you can look forward to, such as:
June 21 is International Yoga Day, which makes it a great time of year to talk about the unique benefits of yoga — the “superfood” of fitness. As a mixture of exercise and mindfulness, yoga is not only challenging but also has myriad health benefits. Many people assume yoga is mainly useful for increasing your flexibility. However, it’s also excellent for further developing your strength, mobility, and balance. These can be key benefits for living a healthier lifestyle, whether you’re an athlete or concerned about aging. Kaitlyn Hochart, a yoga instructor from San Diego, California, writes on Healthline, “During yoga, your body goes through a full range and variety of motion that can counteract aches and pains associated with tension or poor postural habits.” Yoga can help you become more aware of these habits, “[allowing] you to fix these imbalances and improve overall athleticism.”
• Improved range of motion or ease of movement
• A reduction in pain, discomfort, or other symptoms
• An increase in physical strength and endurance
• Less weight fluctuation
• Changes in the way your clothes fit
• Better-quality sleeping habits and increased or stabilized energy levels
One of the best qualities of yoga is that you can be of any age or fitness level. So, pull up a YouTube video, find a soft surface, and give it a try!
Take a Break!
Grilled Chicken Shawarma Inspired by FeastingAtHome.com
INGREDIENTS
• 2 tbsp ground cumin • 2 tbsp ground coriander • 2 tsp kosher salt • 1/4 tsp cayenne pepper • 2 tsp turmeric • 1 tsp ground ginger
• 1 tsp ground black pepper • 2 tsp allspice • 8 garlic cloves, minced • 6 tbsp olive oil • 2 lbs boneless, skinless chicken thighs
DIRECTIONS
1. To create marinade, whisk all spices with the garlic and olive oil in a medium bowl. 2. Add chicken to the bowl, coat well with marinade, cover, and let sit in the fridge for at least 20 minutes — or up to 48 hours. Strain off excess marinade before cooking. 3. Preheat grill to medium-high heat. Grill thighs for 10–12 minutes on each side, or until a meat thermometer reads 165 F. 4. Serve with rice, vegetables, or pita bread with tzatziki.
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P hysical T herapy S ervices , P.A.
Inside This Issue From the Desk of Dr. Smith PAGE 1 I Went to Disney and Didn’t Get Worn Out PAGE 1 Ride Out Thunderstorms With These Basic Tips PAGE 2 The Super Benefits of Yoga PAGE 3 Take a Break PAGE 3 Grilled Chicken Shawarma PAGE 3 Superfoods Are Not So New ... PAGE 4
Kale, Seaweed, and Other Not-So-New Superfoods
There’s nothing so trendy as a new superfood or diet, and the “in vogue” ones change constantly. Older readers may remember the Atkins diets and other fads of the early 2000s, but younger ones may not even remember a time before the paleo diet was a thing — and it’s already almost a thing of the past. Many things we associate with these trends, though, are anything but new. We see this most clearly with the grains we turn to in the name of health. Westerners generally wouldn’t be familiar with quinoa, amaranth, teff, or kamut if it weren’t for their presence in the hippest healthy-eating Instagram feeds. Many of these foods hail from Africa or the Far East, so it’s understandable we don’t know them all — but there’s nothing really new about them. People in the Americas and the Old World have eaten quinoa for 3,000– 5,000 years. Teff, which is technically a grass seed, was one of the first domesticated plants, emerging thousands of years ago in what is now Ethiopia. Alternate sources of protein and fiber show a similar trend. Seaweed — the perennial favorite of Twitter dieters everywhere — has been consumed in China, Korea, and Japan since before recorded history. If you know anything about recorded history
in those regions, then you know that’s a long time! And kale, whose reputation precedes itself, has been cultivated since at least 2,000 B.C. in Greece, Asia Minor, and other parts of the Mediterranean. So, the next time you dig into your favorite health food, take a moment to Google what you are eating. You might be part of a long line of human beings who have turned to that food for sustenance over the millennia!
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