North County Water & Sports Therapy Center March

GRAY MATTERS

LEARN NEW HOBBIES

Everyone faces the prospect

of growing older. When it comes to aging, people’s primary concerns include aches, pains, and changes to their physical appearance. But perhaps even more

Do you want to reduce memory loss by 40–50 percent? Dan Buettner, a researcher and best-selling author on studies about happiness and longevity, suggests learning a new hobby. Whether you learn to knit, paint, or discover a new board game, you’ll enjoy improved mental health. Get your hands moving, and your mind will surely follow. (Note: Watching TV as a hobby doesn’t count! People who regularly watch TV may suffer up to 50 percent more memory loss.)

important is mental health. Fortunately,

SOCIALIZE

there are ways to keep your mind sharp as you age so you can enjoy your retirement.

If you want to maintain mental health, make socializing a priority. Having an active social life increases your resistance to mental diseases and improves your mood. Furthermore, a healthy social network of friends and family (and we’re not talking Facebook here) helps give you a support system to fall back on when times get tough.

EXERCISE

TAKE A BREAK

Working out is inextricably tied to wellness in all its forms. A simple, light workout now and then not only maintains physical

Take a step back from your everyday life and enjoy the small things. Set aside time to sit down with a good book or another activity you enjoy. While on that 5-mile walk, why not take a few moments to slow down your pace and look at the world around you? As the famous saying goes, “Stop and smell the roses.”

health, but it also boosts your mental well-being. A 5-mile walk once per week can increase brain volume and prevent mental diseases, including Alzheimer’s. It’s no wonder exercise is the go-to solution for maintaining wellness.

Bettina Ponce, our office manager, joined the team in 2016 and fit in immediately. Graduating from San Diego State University with a bachelor’s degree in kinesiology, she has years of experience in the health care field. Bettina has worked in a variety of physical therapy settings. She was amazed by the level of personal connection offered at North County Water and Sports Therapy Center. “I love being able to work closely with both therapists and patients,” she says. “Here, we have a total team environment where everyone is working toward providing the best care for our patients.” In Bettina’s eyes, this patient-first approach is what makes North County an exceptional practice. “Our patients get a full hour with their therapist,” she notes. “The attention and connection makes all the difference. Our patients are our neighbors and friends. We make sure their treatment meets their personal needs.” When she’s not busy building relationships with patients, Bettina enjoys working out, running, and spending time with her family in Northridge. “We are lucky to live in a beautiful place, so I try to take advantage of it by getting outdoors as often as I can,” Bettina says. She’s also something of a crafting expert, using her trusty Cricut Maker to craft beautiful banners for Office Manager, Runner, and Crafter Extraordinaire BETTINA PONCE

Bettina (third from right) with her family

birthdays and other events. If you’ve ever seen a cool banner at one of our events, you can thank Bettina for her handiwork.

“I love crafting,” says Bettina. “It’s a creative outlet, and it’s fun to make things that put a smile on people’s faces.”

Speaking of smiles, Bettina brings a positive attitude and insane organizational skills to our office. In fact, it’s hard for us to remember what our practice was like before she arrived. She’s the glue that holds all of us together, and she keeps us on track.

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It’s Not Your Only Option

Knee osteoarthritis is one of the most prevalent causes of disability in the world, affecting more than an estimated 250 million people across the globe and over 10 percent of Americans at some point in their lives. If you expand this number to include tears of the meniscus, it increases to 1 in 4 people over 50 years of age. Pain from knee osteoarthritis or meniscal tears can differ in important ways, but the fact remains that both problems can result in a debilitating condition that will diminish quality of life. It’s no surprise, then, that so many patients turn to their doctors for advice on treating osteoarthritis or a tear in their meniscus. It often seems that surgery is the only option for a substantial recovery. But new research indicates that surgery is rarely the best course of action for these particular conditions. Just last year, the respected British Medical Journal released new recommendations strongly steering physicians away from advising their patients to undergo arthroscopic surgery for either knee osteoarthritis or meniscal tears. Instead, they suggest noninvasive treatment methods like watchful waiting, weight loss if overweight, and physical therapy. Over the last few years, a number of studies have come out questioning the efficacy of surgery for this condition. While it’s true that arthroscopic surgery

generally does result in positive outcomes for patients, they’re virtually identical to the outcomes of noninvasive exercises and treatments in the long run.

Essentially, this means that expensive, painful, and potentially dangerous surgery, which forces patients off their feet for weeks, may be avoided. Issues as widespread as knee osteoarthritis or tears of the meniscus can be corrected in other ways. Still, a substantial number of doctors rush to surgery as the only option for their patients, perhaps because they’re unaware of or disagree with these 2017 recommendations. Of course, it’s important to trust your physician and listen carefully to the advice they give, but you should consider every possible alternative. Taking a few months to see if conservative treatment will solve your knee problem can save you thousands of dollars and a lot of pain and struggle.

TAKE A BREAK

Z

d

For a lighter take on enchiladas, go carb- free by swapping tortillas for zucchini!

INGREDIENTS

DIRECTIONS

4 large zucchini

1. Heat oven to 350 F. In a large skillet, heat oil. Add onion, garlic, cumin, chili powder, and salt to taste. Stir to combine. Add chicken and 1 cup enchilada sauce. 2. Use vegetable peeler to thinly slice zucchini. Lay out three slices, slightly overlapping, and spoon chicken mixture on top. Roll the zucchini “tortilla” and place on baking sheet. Repeat until all zucchini and chicken is used. 3. Cover the enchiladas with remaining sauce and sprinkle with cheese. Bake 20 minutes, and enjoy!

1 tablespoon olive oil or ghee

1 large onion, chopped

2 cloves garlic, minced

2 teaspoons cumin

2 teaspoons chili powder

3 cups cooked, shredded chicken

2 cups shredded cheese

Adapted from delish.com.

3 (858) 675-1133

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

Monday - Friday 7 a.m. to 7 p.m. (858) 675-1133 www.waterpt.com

15373 Innovation Dr #175 San Diego, CA 92128

INSIDE THIS ISSUE

1

The Enduring Appeal of March Madness

2

4 Tips for Mental Acuity

Spotlight on Bettina Ponce

3

New Evidence Comes Out Against Knee Surgery

Go Carb-Free for Dinner

4

San Diego Events Calendar

SAN DIEGO SPRINGS INTO LIFE Local Events for March and April

Even though we don’t have anything resembling winter in San Diego, the arrival of spring still manages to feel refreshing. Take advantage of the rising temperatures by attending some of these outdoor events.

trucks, and lawn games. If you spring for the VIP pass ($10 extra), you’ll get access to some exclusive pours. A portion of the proceeds

will benefit Urban Surf 4 Kids, a local charity that works with children in the foster program. BLACK MOUNTAIN TRAIL RUN When: April 8, 6–11:30 a.m. Where: Black Mountain Ranch State Park, 14800 Carmel Valley Road The Black Mountain Trail Run is a great opportunity to enjoy one of San Diego’s most picturesque parks while burning some calories. There are 5K and 15K options depending

SPRING PLANTING JUBILEE AND TOMATO SALE When: March 17–18, 9 a.m. to 5 p.m. Where: San Diego Botanic Garden

March marks the beginning of spring planting season. Nobody knows this better than the folks at the San Diego Botanic Garden. In addition to sales on an extensive variety of herbs, veggies, and spring plants, their Spring Planting Jubilee and Tomato Sale will feature experts ready to answer questions and provide tips. Come hungry, because the Two for the Road food truck will be there serving up lobster rolls. And if you want a little caffeine with your greens, the Feel Good Coffee Cart has you covered.

UNCORKED: SAN DIEGO WINE FESTIVAL When: March 31, 1–5 p.m. Where: Embarcadero Marina Park North, 400 Kettner Boulevard

on how much you’re willing to push yourself. Regardless of the length you sign up for, you’ll receive a T-shirt and medal. There will also be a raffle of cool prizes for everyone who participates. Whether you’re new to trail running or a seasoned veteran, you won’t want to miss this race.

Is there anything better than drinking wine while supporting a great cause? The third annual Uncorked: San Diego Wine Festival gives you the opportunity to do both. There will be over 200 wines to taste along with local ciders, gourmet food

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EXERCISE REDUCES KNEE PAIN! Do you have knee pain that limits your ability to walk, go up and down stairs, or just get out of a chair? Have you been diagnosed with knee osteoarthritis? You are not alone: Over 27 million Americans have been diagnosed with OA.

Do you want to avoid, or at least delay, joint replacement surgery? Keep reading!

Control your weight For every pound of weight you lose, you can reduce the pressure on your knee joint by four pounds. This means that even a mild weight loss of 5 pounds takes 20 pounds of pressure off your knees. Exercise Exercise is important to keep muscles strong and joints healthy. If you already have arthritis, you want to engage in non-impact exercises, such as biking and swimming. Research shows that combining aerobic exercise with a strengthening and stretching program provides the best results. If you are new to an exercise program, be sure to consult your physical therapist or doctor. If you experience pain while doing exercises or have questions about the following program, give us a call at 858.675.1133.

How water exercise can help

The buoyancy of water unweights the joints, allowing for less pain and greater motion during exercise. The drag forces provide resistance for strengthening and the hydrostatic pressure helps reduce swelling. Many research studies have shown water exercise to be effective in managing knee arthritis symptoms. We can help design an aquatic exercise program that’s right for you.

Things to avoid

Heavy resistance squats and lunges, especially when your knee goes past your toes. This increases the pressure on your knee joint and can lead to increased pain.

The knee extension machine. This isolates just the quadriceps and places too much pressure on the knee caps.

Butterfly stretches. This position can twist the knee, leading to increased stress and pain.

Stretching Perform each stretch slowly, holding for 30-60 seconds, 3 times on each side.

Calf Stretch

Quadriceps Stretch

Hamstring Stretch

Knee Strengthening

My PT Story, 2/13/18

North County Water and Sports Therapy Center (NCWSTC) helped me fulfill my doctors’ goals: build strength, effectively achieve pain management, and avoid knee surgery … To achieve these goals, I was assigned therapists Ryann and Jan, who alternated applying knee therapy two days a week, providing me with knowledge, exercises, motivation, and most importantly, follow-up emails with links to video exercises that reinforced my therapy sessions. The staff and therapists at NCWSTC are professional, compassionate, friendly, and punctual. The facility is clean, organized, and warm! I believe that my progress was truly a team effort! My knee is now pain FREE! Thanks again for helping me to heal and understand the importance of proper body mechanics when exercising to strengthen the lower body and leg muscles.

Cheers, John Gray

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