M3 PT - January 2020

WEST HILLS 7230 MEDICAL CENTER DRIVE, SUITE 401 WEST HILLS, CA 91307 WEST LOS ANGELES 10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025

WWW.M3PT.COM / LA · 310.275.4137 / WEST HILLS · 747.888.3562 / JANUARY 2020

M3 AND ME

BEGINNINGS AND BALANCE 20 YEARS OF GROWTH

Well, it’s hard to believe, but we’re kicking off another decade. Normally, the new year invites its fair share of reflection, but entering the 2020s feels especially fitting for a little hindsight. The past 20 years have been an incredible journey, and looking back, I’m not quite sure how I made it. The 2000s in particular were a hectic time of new beginnings. Not only was it the decade I finished PT school, got married, and started a family, but it was also the decade I became the owner at M3. All those milestones should have been a handful on their own, but I’ve always been a multitasker. It helped that I was 20 years younger than I am now, but it can still be tough keeping that many plates spinning at once. When my wife was pregnant with our first child, I began to practice yoga as a way to stay fit. Little did I know that it would evolve into meditation and mindfulness — both of which have become paramount in helping me stay calm as my life became so demanding. At the outset, having a family provided an extra kick of motivation. After all, here I was taking the reins of a well-established clinic — something I never thought I would do — and trying to find a way to grow it. But, despite being educated as a therapist and not a business owner, I found a way. With three kids to support, you find ways to move

mountains. But, as the last 10 years have shown, my family ended up providing even more important inspiration. While the 2000s were about beginnings, the 2010s were about finding balance. Sure, I’d gotten those plates spinning, but I came to realize how I spun them was just as important. As my kids grew older, it became apparent that I really had to manage my time wisely — I didn’t want to miss their childhood because I was working. So, these past years have been about finding a middle ground between being there for my family and being there for our team here at M3. I knew it wouldn’t be easy, but what I didn’t expect was how this balance would make me a better boss. Helping my kids grow ended up changing the way I thought about my role at the clinic. When I first took the helm of M3, I had to focus on keeping us profitable. It was a time of transition, and I was keenly aware of the need to provide for my family and my team. But becoming a parent taught me just how important it is to be a supportive educator, and I began to see ways M3 could play that role in our community.

have on the aspiring clinicians we brought on as aides and support staff, helping them pursue their higher education while giving them valuable experience along the way. My team and I strove to make our clinics exemplary models of how a local practice should be run: Put patients first with an emphasis on whole-body health. I love knowing that so many of our team members will go on to be amazing practitioners in their own right. So, that’s what the last 20 years have been: years of beginning and years of balance. It still feels like I’m spinning plenty of plates — and I still meditate to help with the stress — but all in all, it’s been an incredible 20 years. I won’t pretend to know what the 2020s will bring, but as long as we all keep growing and learning, it’s going to be amazing.

Happy New Year,

As part of my mindfulness practice, we started to focus on the impact we could

–Dr. Raul Lona

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NATURAL REMEDIES FOR STUFFY NOSES DON’T LET CONGESTION GET THE BEST OF YOU

MAINTAIN MOISTURE Humidifiers add moisture into the air, creating a more humid environment, and can be especially helpful if

Nasal congestion can have many different causes, including allergies, colds, or the flu, but the symptoms are often very similar: sinus pressure, headaches, and a stuffed-up nose. This is the result of membranes in your nasal passage becoming irritated and your body responding by producing mucus to try and flush out the irritants. Unfortunately, that response also causes nasal congestion. This is intensified by winter weather when dry air and heaters can further dry out your already irritated nasal passage. So, what is the best way to ease nasal congestion and sinus pressure? Try these at-home remedies that focus on moistening your nasal passage. FLUSH YOUR NASAL PASSAGE Use a saline nasal spray or a nasal irrigator, like a neti pot, to flush and moisturize your nasal passage. These devices flush out allergens and keep your nasal passage moist, easing congestion and preventing further buildup. When using a neti pot or other nasal irrigator, always use sterile, distilled water or water that has been boiled and cooled.

you have a forced-air heating system. Try using a humidifier or vaporizer when you sleep. You may also find a warm compress helps ease congestion: Soak a washcloth in warm

water mixed with a couple of drops of eucalyptus essential oil (consult the oil distributor for the exact ratio), then place the washcloth over your nose and cheeks for several minutes. Drinking plenty of water and sleeping upright at night can also help ease further congestion. While over-the-counter decongestants can temporarily help ease congestion, they are not intended for long-term use and may further dry out the nasal passage. Adding and maintaining moisture is the best way to prevent or ease sinus congestion. If the problem persists, talk to your doctor.

THE BENEFITS OF MEDITATION WHAT SCIENCE HAS TO SAY

KEEPING MINDS CALM Meditation has positive effects on those suffering from anxiety and depression. That’s what medical journal JAMA Internal Medicine concluded in 2014 after analyzing 47 separate studies on the subject. The author notes that the effects meditation has on these mental conditions can be modest but are surprisingly consistent. While the practice may not be enough for severe cases of anxiety or depression, being able to take your mind’s eye off the worries of the future can have a noticeable impact on your mood. KEEPING BODIES PAIN FREE Meditation has also proven to be an effective means of pain management. This was reported by the National Center for Complementary and Integrative Health (NCCIH), part of the Department of Health

Meditation has existed in one form or another since at least 3,500 B.C., where it was depicted in wall art on the Indian subcontinent. Many faiths and cultures have used some form of this practice in the pursuit of mindfulness and inner peace. Today, science is backing up these long-standing traditions with research that suggests meditation can benefit us physically and psychologically. KEEPING MINDS SHARP In 2015, researchers right here at UCLA found that meditation is a “brain-protective” activity. That is to say, it can help reduce age-related cognitive decline. Scans of participants’ gray matter showed that those who regularly meditated retained more of their brain tissue. In other words, proper meditation can be a literal exercise for your mind.

and Human Services. Not only have those suffering from chronic pain reported moderate reductions in their discomfort, but brain scans have actually shown that, as the NCCIH reported, “similar brain areas are activated during both mindfulness meditation and pain-modulation techniques mediated by opioid receptors.”

These are all fantastic benefits to get from a practice that is easy for anyone to pick up and start. Plenty of classes and even apps are available for those who want to explore this exercise in mindfulness. As Raul mentions on the cover, meditation can help you keep the many plates in your life spinning!

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KICK-START THE NEW YEAR WITH M3

We’ve got more free workshops coming to you this month — perfect for getting in motion as 2020 begins! We also have an exciting opportunity coming to our West Hills location: yoga and personal training sessions! This is a great opportunity for anyone wanting to increase their resistance, keep up with their exercise after therapy, or simply de-stress. WEST HILLS:

• Back and Sciatica Pain Workshop: Wednesday, Jan. 22; 6:30 p.m.

• Yoga and Personal Training: Book a session by calling 747.888.3562.

WEST LA:

• Back and Shoulder Workshop: Tuesday, Jan. 28; 6:30 p.m.

As always, the workshops at both locations are free, but space is limited. Reserve your spot by calling 747.888.3562 for our West Hills workshop or 310.275.4137 for West LA!

TAKE A BREAK

HOW TO MAKE YOUR OWN SAUERKRAUT

INGREDIENTS

• 2 lbs cabbage • 4 tsp fine sea salt

EQUIPMENT

• Jar • Lid with airlock • Something to weigh down cabbage, ideally made of a nonreactive material like glass

DIRECTIONS

1. Remove outer leaves from cabbage. Slice very thinly. 2. In a large bowl, combine cabbage and salt. Let stand for 20 minutes. 3. Squeeze cabbage to release juices. Let the cabbage continue to soak and release juices for another 20 minutes. 4. Transfer to a jar and press down cabbage until completely submerged in its juices. Weigh down cabbage. 5. Seal jar with airlock. Let cabbage sit at room temperature and away from sunlight for one month. Once fermented, transfer to the fridge. Sauerkraut will keep for six months to one year.

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10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025 PHONE: 310.275.4137 FAX: 310.274.1815

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INSIDE THIS ISSUE

1

Old Decades and New

2

Natural Ways to Ease Sinus Congestion

2

Science-Backed Benefits of Meditation

3

Yoga Coming to West Hills

3

How to Make Your Own Sauerkraut

4

Real Winter Wonderlands

FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!

CHILL OUT IN THESE FROSTY DESTINATIONS ESCAPE TO A WINTER WONDERLAND THE DOLOMITES, SOUTH TYROL, ITALY

Snow is magical and gorgeous — unless you have to commute in it. If you want to enjoy all the wonder that winter has to offer without the hassle, why not turn it into a vacation? Here are a few breathtaking, snow-covered destinations that any winter lover can enjoy. BULGUKSA TEMPLE, SOUTH KOREA Above the city of Gyeongju, this ancient Buddhist temple has stood on the slopes of Tohamsan

If you want the feel of a ski trip to the Alps without the packed slopes and ritzy resorts, the Dolomites are just for you. Located in northeastern Italy, this stunning mountain range is home to some of the best skiing in Europe, as well as many historical sites. The secluded villages that dot the mountain valleys are an attraction in their own right, especially for the rustic cuisine you’ll find there. Don’t expect pasta though. This region is a melting pot of flavors from Austria, northern Italy, and the local Ladin people. Ricotta and sauerkraut pancakes, anyone? THE ANTARCTIC This is the one entry on this list that is best enjoyed during the summer months, which is December–February in the Southern Hemisphere, because that’s when the freezing temperatures of the southernmost continent are at their most hospitable. The Antarctic has become an increasingly popular tourist destination, with cruises taking adventure seekers through the vast, untouched beauty of this far-flung destination. Some tourists even enjoy kayaking or cross-country skiing through this icy paradise.

Mountain since the eighth century. Bulguksa, or “Temple of the Buddha Land,” is South Korea’s No. 1 UNESCO World Heritage Site, making it a popular attraction for domestic and international tourism. The crowds and school tours die down during the winter, however, which also happens to be when Bulguksa is at its most pristine. The iced-over lotus ponds and snow-dusted pagodas add to the sense of tranquility this site naturally exudes.

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