Thomas Physical Therapy August 2018

THE THOMAS TIMES

AUGUST 2018

Randy’s Ramblings

Anthony Robbins is a brilliant teacher committed to helping people live a more joyous life. He states that we all think we want the job, the car, the money, or the significant other… but in truth what we really want is to feel the way we think having those things would make us feel. He calls this our “state” and teaches that we can immediately change the way we feel by using simple tools like those listed below. 1. Change your physiology! Simply put, sit up straight or stand tall. Notice how your body slumps when you think of sad events and lifts and elevates when you think of happy times. 2. Change your language! Notice the difference in the way you feel if you make a statement such as “She stabbed us in the back,” versus “I’m quite disappointed with her decisions”. 3. Ask better questions! When you encounter a challenge, does it really make you feel better to repeat the familiar complaint, “Why do bad things always happen to me?” The brain is obligated to search for an answer you may not like. Imagine how things would turn out if you asked, “How can I deal with this in a way that will bring me more joy than I would have ever dreamed possible?

Anxiety, concern, conflict — parents and teens agree that digital devices are a source of all three of these, according to a study from the USC Annenberg School for Communication and Journalism. The comprehensive study compared digital device usage in the United States and Japan and how they have an impact on family relationships in both countries. “The patterns of daily life have been forever altered by the ubiquity of digital devices,” says Willow Bay, co-author of the study and dean of USC Annenberg College. “Clearly, our always-on media environment is presenting challenges.” So why do we still have these devices on us at all times, and how can we use them more responsibly? USC Annenberg’s study demonstrates that technology isn’t going away any time soon, and learning how to manage its usage is critical. Here are some tips that both parents and teens can learn from. How to Balance Technology Use in Your Family MANAGE YOUR DEVICES; DON’T LET THEMMANAGE YOU The study gave interesting insight into how we perceive our kids’ technology usage and how they perceive ours. It found that most parents think their teens are addicted to their mobile devices. Most parents also felt addicted themselves. Their teens are aware of this — 1 in 3 teens also believes their parents are addicted. Your kids learn from how you spend your time. As the parent, you are the No. 1 example your child has for any behavior. If they see you looking at your phone most of the time they’re with you, they’ll likely start to do the same. BE THE EXAMPLE

Fill your tool box with strategies that make you feel better!

-Randy Thomas

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SET BOUNDARIES

and anything taking up space. In his article, “Tips to Declutter Your Phone,” Ryan Reed includes the automation app he swears by, If This Then That. It can link all your apps and services to streamline your life.

One way to set an example is to limit screen time. This could take the form of an after- school “technology free” hour. It’s time that your family spends together without phones, only interacting with each other. Sound hard? Set the timer. Ask your kids how their days were. Try cooking together. If you feel that you really are addicted and can’t quit your device on your own, set up firewalls for yourself. Turn on your “do not disturb” signal during the nights and mornings. If you really want to take a break from your device, take a full day away from it, then reflect on how you felt afterward. When you open up your phone, does your busy screen overwhelm you? Do you really need that MLB app that you last used two years ago? Start by deleting apps that you no longer use. Then organize your remaining apps into folders. You might also try the same process with contacts, music, photos, TRIM YOUR APPS

WHEN IS THE RIGHT AGE?

This is a question that’s kept many parents awake at night. When is the right age for an adolescent to have their own mobile device? There’s a lot to take in. Yes, it can offer some security; you’ll (theoretically) be able to reach your teen at any time, and they can reach out if they are in danger. But there are drawbacks. Phones cause distraction, which doesn’t pan out well for driving or sleep, not to mention homework. Talk with your teen to find out what’s right for them and your family — and not just via text. Keep the conversation going, and you’ll build a stronger relationship, whether you choose to give them a digital device or not.

3 Benefits of Intermittent Fasting Why Celebs and CEOs Swear by It

MENTAL ACUITY

Tom Hardy, Christian Bale, Chris Hemsworth, Liv Tyler, and Beyonce — all of these celebrities have used intermittent fasting (IF) to meet their fitness goals. Fasting dates back thousands of years — in fact, one of the most popular fasts is called the “Daniel Fast” because it mirrors Daniel’s abstinence from food as portrayed in the Old Testament. This ancient trend is gaining popularity in the nutrition community. Here are three ways IF might benefit you. One of the most common misconceptions about fasting is that you can’t eat any food. The truth is that we all fast for a period of time each day while we’re asleep; intermittent fasting simply extends that fasting period. After eating, your body transitions to a fed state where your food is used for fuel. However, after 8–10 hours without food, your body enters a fasted state in which your body burns stored fat for energy, which leads to weight loss and more muscle definition. With intermittent fasting, you fast for a specified period — typically 16 hours — and eat all of your meals within an 8-hour period. WEIGHT LOSS

Fasting has become popular among the Silicon Valley crowd in recent years due to the endorphin rush and mental acuity associated with IF. When food is scarce and you haven’t eaten, your brain sends endorphins into your bloodstream to make you more alert. Your brain then digests information more efficiently. This is thought to be a holdover from our hunter-gatherer days, when we had to be alert enough to find food or we’d starve to death. CEOs in the nation’s tech capital have begun using this strategy in recent years to increase their productivity.

BOOSTED IMMUNE SYSTEM

According to researchers at the University of Southern California, fasting essentially flips a regenerative switch in the body. “It gives the ‘okay’ for stem cells to go ahead and begin proliferating and rebuild the entire system,” says Valter Longo, Ph.D., director of the USC Longevity Institute. “Fasting cycles can generate, literally, a new immune system.”

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Clinic/ Workshop Upc ming Workshops TRY THE CONSTRUCTIVE REST POSITION. This neutral position can help release tension in your psoas. Lay on your back with your knees bent and heels on the floor, and set your feet hip- width apart at comfortable distance from your buttocks. Don’t force your back to the floor, but simply rest your hands on your belly and let gravity do the work. Try this rest position for 10 minutes a day. MARK YOUR CALENDAR We have a summer full of workshops and clinics that are open to you! Call today to reserve your spot 386-257-2672 What’s at the Core of Your Back or Knee Pain? The Muscle That’s Key to Your Mobility If you’re not on close terms with your psoas, it’s time to get familiar. This muscle, pronounced “so-as,” is a key player in your core and comprises the group of muscles called hip flexors. As the only muscle group that connects your spine to your legs, the psoas has a big effect on mobility and posture. Psoas imbalances can contribute to back and hip pain because the muscles in these areas get overused to compensate. Imbalances are usually caused by short and tight or weak and overstretched psoas muscles. Activities that compress your hips, such as sitting, excessive running or walking, and excessive sit ups, can shorten your psoas and even lead to weakness. If your psoas muscles are short and tight, you may benefit from stretching and lengthening exercises. If the muscles are weak and overstretched, they may require strengthening movements. Here are a few ways to begin addressing imbalances.

SUPPORT YOUR SEAT. Sitting for long periods of time can compress and shorten the psoas. To decrease this effect, take regular breaks to get up and move, and practice good posture. If you’re going on a road trip, consider sitting with a rolled-up towel under your sitting bones, which can release pressure on the psoas. GET A MASSAGE. Here’s permission to treat yourself. Because of where the psoas is located, it can be difficult to stimulate, and a certified massage therapist will know how to access it. Regular massages can help with circulation and may improve function. CONSULT A PHYSICAL THERAPIST. If you’re experiencing pain in the lower back, hips, or knees, an imbalanced psoas may be to blame. A licensed physical therapist can recommend appropriate stretching or strengthening exercises depending on what’s right for your body.

PARMESAN ROASTED

Cauliflower

Cauliflower doesn’t have to be boring! With a little Parmesan cheese and some seasoning, it can pack a punch of flavor that will please even your most vegetable-averse family members.

Ingredients

Clinic/ Workshop

Date

PT

3 tablespoons olive oil

1 head cauliflower

1/2 cup finely grated Parmesan cheese, ideally Parmigiano- Reggiano

1 medium yellow onion, sliced

4 sprigs thyme

Aug. 21

Osteoporosis

Cheryl Wynn, DPT

4 garlic cloves, unpeeled

Salt and pepper, to taste

Aug. 28

Shoulder Pain

Randy Thomas, PT Sarah Thomas, PT & Krista Ghaffarian Oakes, RT

Directions

1. Heat oven to 425 F. 2. Cut cauliflower into florets. On a large baking sheet, toss cauliflower with onions, thyme, garlic, and olive oil. Season with salt and pepper. 3. Roast for 35–40 minutes, tossing occasionally. 4. Sprinkle with Parmesan cheese and finish roasting, about 10 minutes longer. 5. Serve while hot.

Sept. 20

Safe Yoga

Randy Thomas, PT

Sept. 25

Lower Back Pain

*Note: All clinics/workshops are from 5:30–7:00 p.m.

Recipe courtesy of epicurious.com.

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Thomas Physical Therapy www.ThomasPhysicalTherapy.com

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INSIDE THIS ISSUE Randy’s Ramblings PAGE 1 How to Talk to Your Teen About Cellphone Use PAGE 1 3 Must-Read Benefits of Fasting PAGE 2 Why You Should Get to Know Your Psoas PAGE 3 Parmesan Roasted Cauliflower PAGE 3 Sleep Better and Feel Great PAGE 4

HOW TO ACHIEVE A MORE RESTFUL NIGHT’S SLEEP

nucleus (SCN), which helps regulate your circadian rhythm, and screen time before bed can throw off normal SCN function. Put your excuses for staying up too late to bed. Say no to “one more episode.” And all those emails? They can wait until tomorrow. Not getting enough quality sleep is harmful to your mental and physical health. When you get into the habit of following these three tips, you’ll find yourself feeling rested and refreshed in no time.

which is not good first thing in the morning). If you do need an alarm, consider a wake-up light. Wake-up lights mimic the sunrise, slowly brightening the room, waking your body in a natural, gentle way. Kick the screen habit. You’ve heard it before, and you’ll hear it again: Looking at an electronic screen — a TV, computer, tablet, or smartphone — before bed is detrimental to sleep quality. Light from these devices is disruptive to your brain’s suprachiasmatic

A good night’s sleep is one of the most important things you can do for your mind and body. One study published in the Journal of Psychosomatic Research found that the quality of your sleep is much more important than the quantity — that is, if you want to feel rested. And we all want to feel rested. So, what can you do to improve the quality of your sleep and get the rest you need? Listen to your body. This, above all else, is crucial to a good night’s sleep. Your body knows when it’s time for bed. Generally, you want to go to bed when you feel tired, whether that’s at 8 p.m. or 1 a.m. Whenever your body tells you it needs rest, you should make a habit of going to bed then. The more consistent you are, the better your sleep will be. Wake up naturally. Jolting yourself awake with an alarm or radio isn’t doing your brain and body any favors (it can be stressful on the body and even elevate blood pressure,

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