Do you use the new year as an annual health seminar with yourself? Here’s a list of 10 simple wellness tips. Hopefully, these will make picking an easily-attainable goal less daunting and enjoyable. Cheers to a healthy and happy new year.
Health+Fitness N E W S L E T T E R
NEW YEAR, NEW YOU! HEALTH TIPS TO START YOUR NEW YEAR OFF RIGHT!
Laser Therapy Is Laser Therapy Right For You?
Staying Fit What Is Seasonal Affective Disorder (SAD)?
Exercise Essentials Try these exercises to relieve pain and stay moving!
Health+Fitness N E W S L E T T E R
HEALTH TIPS TO START YOUR NEW YEAR OFF RIGHT!
3. Be active daily Aim for 30 minutes of activity daily. Break it up throughout the day: 10 minutes before work, 10 minutes afterwards and 10 minutes home with the kids. Ifa long-term resolution seems daunting, aim fornewmeasurable goals monthly. Think short-term and create a new goal every month. For instance, come upwith an idea like drink homemade juices orsmoothies five days a week or don’t eat packaged snacks for a month. It doesn’t seem like such a life overhaul if you add or eliminate a certain food for just 30 days. Plus, if you get in the rhythm of it, you might continue. Or if not, you know you will start a new goal the next month. Good luck. Happy New Year and always remember to check with your doctor or physical therapist when making changes to your lifestyle.
Do you use the new year as an annual health seminar with yourself? Here’sa listof10simplewellnesstips.Hopefully,thesewillmakepicking aneasily-attainablegoal lessdauntingandenjoyable.Cheerstoahealthy and happy new year. 1. Drink half your bodyweight inwater When the body is dehydrated, it doesn’t run efficiently. Drinking water has plenty of benefits including increasing energy, flushing out toxins, improving skin complexion and boosting immunity, to name a few. 2. Start the morning with a hydrating warm drink I choose warm water and lemon because I like the taste. I’ve also seen apple cidervinegarconcoctions that rehydrate and influence the body’s alkaline state, which has been noted for added health benefits. Drink these before coffee and breakfast for instant energy, likely from the rehydration process.
IS LASER THERAPY RIGHT FOR YOU?
SAFETY + EFFICACY Medical lasersareclearedbytheFDAandadheretostrictISOstandards in orderto provideyouwith the safest non-invasive treatment option on the market. Most patients see resultswithin 3- 5 short treatments. Laserswork byflooding the tissuewith photons, energizing cells and increasingcirculationtothe injuredareaandultimatelypainreduction. Laser therapy allows your body to utilize its own healing powers by inducing a series ofhealing responses inyourbody. During treatment youwillfeelasoothingwarmth,thebeginningofan18-24hourprocess of cellular activity leading to decreased pain and inflammation. 5 PERKS OF LASER THERAPY It reduces pain and inflammation without side effects. Unlike medications, laser therapy reduces pain without undesirable side effects.Whilethenumberoftreatmentsrequiredmayvarydepending on the acuityofthe condition, manypatients experience lasting relief after only a couple treatments. Can be used for acute and chronic conditions. When treating acute conditions with laser therapy, it is particularly effective when it is administered as soon as possible following injury. Treatments can be customized foreach situation. Depending on the condition, whether it is an acute swollen ankle or chronic low backpain,thetherapistwillsetthe laserup foryourconditiontotreat the pain and inflammation alongwith improving cellularfunction to maximize the benefits. Treatmentsfeelgreat. Depending on the laser, it can create little to no sensation or it can create a gentle, soothing warmth. Treatments are quick and easy. Treatments are quick, usually 30 min depending on the size, depth, and acuteness of the condition.
LaserTherapy is a non-invasive technique to help reduce pain and inflammation. Laser therapy can be safely used as an adjunct or replacement for pharmaceutical drugs. This pain relief treatment enables patients to have an alternative to drugs and surgery. Laser therapytreatments lastbetween5-10mindependingonthecondition beingtreated.Lasertherapytreatmentsmustbeadministereddirectly to skin, as laser light cannot penetrate through layers ofclothing.You will feel a soothing warmth as the therapy is administered. WHAT TO EXPECT Depending on the condition being treated, your therapy may be administeredthrougheitheracontactornon-contacthandpiece.The contact hand piece is designed to allowthe practitionerto physically manipulate the tissuewhile administering the treatment, resulting in a laser-massage treatment. This allows for light to penetrate deeper into tissues than the non-contact hand piece due to it’s ability to displace tissue through a laser-massage technique.
ORANGE CRANBERRY BREAD
Ingredients •
2 cups white whole wheat flour
• • • • •
1 cup fresh cranberries 1 teaspoon orange zest 1/3 cup coconut oil, melted 3/4 cup fresh orange juice
• • • •
1/2 cup sugar
1 teaspoon baking powder 1/2 teaspoon baking soda
1 egg
1/2 teaspoon salt
Instructions Greasean8×4inch loafpan.Setaside.Preheatovento350°F.Ina largebowl,add whitewholewheatflour,sugar,bakingpowder,bakingsoda,salt,cranberries,and orangezest.Gentlystir. Inaseparatemedium-sizedbowl,addcoconutoil, fresh orange juice,andanegg.Addwet ingredientstodry ingredients.Stirtocombine everythingtogether.Scrapethebatterintotheprepared loafpan.Bakefor30-35 minutes.Removeand letcool for5minutes.Serveandenjoy! Recipe: https://www.joyfulhealthyeats.com/moist-orange-cranberry-bread/
MEET YOUR RECOVERY TEAM!
KeithDalton isaphysicaltherapistwhoworks withorthopedicdeficitstoreturnbacktotheir daily lives without pain or limitation. He has worked with patients from all walks of life includingcollegeandprofessionalathletes.He hastraining indryneedling,myofascialrelease, appliedfunctionalscienceanddynamictaping. JASON KEIGLEY is a physical therapist who works with various orthopedic, neurological, and vestibular pathologies by improving patient’s functional deficits. Jason got his certification in Functional Dry Needling from Kinetacore and certification in Applied Functional Science from the Gray Institute. ALEX DARBY graduated with her Doctorate of Physical Therapy in May of 2018. She is verypassionateaboutexerciseandenjoydoing CrossFit,and isexcited toworkwithresidents of her hometown of New Iberia. MATTLOPEZ isaphysicaltherapistthatspecializes in outpatient orthopedic rehabilitation. He has spent the last 7 years working at Iberia Sports and Rehabilitation treating all types of injuries including joint replacements, sports and work injuries, as well as, chronic pain patients. KRISTIE NEVEAUX graduated from San Juan College in Farmington, NM with a Physical Therapist Assistant Associate of Applied Science (AAS)degree in2010.Kristie isdevoted to helping people and helping them become pain-free!
HAVING A HEALTH HOLIDAY
Your schedule will likely be filled with family obligations, traveling and festive outings with all sorts of tempting treats. Even the most disciplinedpeoplecanfind itdifficulttosticktotheirhealthandfitness routines.However,withthesetips,youwillbeabletomanageactivity into your daily schedule with patience and time. 1. Keepmoving. In addition to staying active, try to avoid sitting for prolonged periods of time. Research shows that getting up for just five minutes every30-60 minutes and performing light activity (like pacing or doing a few squats) reduces the risk of diabetes and other heart disease risk factors. 2.Becreativeandgetridof ‘allornothing’mindsets. Theholidays arehectic,butdoyourbesttoavoidthe ‘allornothing’mentalitywhen it comes to healthful eating and physical activity. In reality, there is more than just one way to live healthfully and be active. During the holidays, get a bit creative with exercise and opt for fun ways that make physical activity a family affair. From exploring new group fitness classes to building physical activity into holiday traditions. 3. Remember that there is always time and opportunity for a workout. Plan your workouts for the week and note them in your schedule to assure they are a part of your day. Also, remember that some exercise is better than none. Rather than skipping the gym altogether, make time for a quick workout.
EXERCISE ESSENTIALS
HAS YOUR PAIN COME BACK?
1.
Call and consult with a physical therapist at Iberia Sports & Rehabilitation to discuss your pain and symptoms.
2. Your physical therapist may suggest exercises or precautionary measures to relieve or avoid pain.
Exercises copyrightof
www.simpleset.net
Neck Stretch Place one hand on the top of your head and the other on your rib cage as shown. Stretchneck towards thesideuntilyou feela lightstretchandhold for2seconds. Slowly return to the starting position. Repeat 6-10 times on each side.
3. If further assessment is needed to find the cause of your paint, your therapist can schedule an appointment with you.
Call 337.367.3331 to talk with your physical therapist and schedule yourappointmentwith Iberia Sports & Rehab today!
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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