FLYING THIS THANKSGIVING? MAKE SURE TO PREVENT BLOOD CLOTS
For our elderly readers flying out to visit loved ones this Thanksgiving, we wish you a safe and happy trip! It’s great to spend the holidays with friends and loved ones who live far away. However, as we age, we need to take a few more precautions when we plan on being seated for long periods of time. Sitting for hours on a long flight can put you at risk of developing a blood clot. These blockages in your bloodstream can lead to pain and swelling in the affected area. In some cases, the clot may travel to the lungs, causing a pulmonary embolism — which can be fatal. Thankfully, clots are very preventable. STROLL DOWN THE AISLE Whether you need to use the lavatory or not, it’s a good idea to walk the length of the cabin every few hours of flight. This is the easiest way to return circulation to your legs, and it can help break up the monotony of travel. Just make sure that the aisle isn’t crowded by other passengers or the beverage cart. SEATED EXERCISES For those who find walking difficult, or when turbulence is a risk, there are a few seated exercises
you can perform to keep the blood flowing despite limited leg room. Whether you’re in first class or economy seating, you should have enough room to perform ankle circles. Simply lift your feet a few inches off the floor and trace circles or patterns with your toes. If this proves too difficult, try foot pumps instead. Begin with your feet flat on the floor; then, alternate between raising your feet on your toes and on your heels. Just be careful you aren’t kneeing the traveler seated in front of you. WHEN YOU’RE AT HIGHER RISK Other factors, such as obesity, a history of smoking, or high blood pressure or cholesterol, can put you at a higher risk of developing a blood clot. If you’re concerned about these added risk factors, you might want to invest in a pair of compression socks or talk to your doctor about the possibility of being prescribed a blood thinner. These precautions may be small, but they can prevent a potentially serious health complication. From all of us here at M3 Physical Therapy, we hope you have a healthy, wonderful Thanksgiving!
CHIPOTLE-ROASTED CARROT SALAD
TAKE A BREAK
INGREDIENTS
• 30 small carrots (2–3
bunches), tops removed and carrots scrubbed
• 2 chipotle peppers in adobo, minced • 1 teaspoon adobo sauce from the chipotle can • 1 tablespoon molasses • 2 tablespoons extra-virgin olive oil
• 4 ounces watercress, stems trimmed
• Plain Greek yogurt, for serving • Kosher salt and fresh ground pepper, to taste
DIRECTIONS
1. Heat oven to 350 F. In a rimmed baking sheet, toss carrots with chipotle peppers, molasses, and olive oil. Season with salt and pepper, and roast for 30–35 minutes. 2. Transfer carrots to a plate and let them cool completely. 3. Once cooled, toss carrots with adobo sauce. Lay across a platter, and top with watercress. 4. Serve alongside yogurt.
LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 3
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