Health &Wellness The Newsletter About Your Health And Caring For Your Body
SIX SIMPLE STEPS TO HAPPIER HOLIDAYS I love and look forward to the holiday season as much as the next person, but I’ll be first to admit that as much as this is true, I simultaneously feel a great sense of anxiety when the festive season approaches. Christmas parties, gifts and great times lend well to holiday excitement and sadly, great expense. With an uncertain economy and an ever-changing job market, it feels even more stressful than ever. Fortunately for those of us who experience a nagging anxiety tugging at our heart and purse strings, there are ways to relieve these feelings to make the holidays feel almost as joyous as you remember before you had the burden of paying for them.
1. Start this holiday season by getting organized: Maintain a week by week calendar of upcoming events for you and your family during this holiday season. This will help you visualize where you need to be and what you need for each upcoming week. This will further help you avoid last minute panics! 2. Don’t be afraid of money stress: You’re not alone. If you’re concerned about gift giving and don’t want to make a dent in your savings or rely on plastic to foot the bill for Santa, discuss your feelings with your spouse, your children or significant other. Express your concern and create a strategy to survive the expense of the holiday season. 3. Paper or plastic? Remember, if you charge it, you’re only delaying when and how much extra you’ll pay for purchases. Create an overall spending plan and determine in advance how much you can afford this year. 4. Shop early. Shop sales: Take advantage of sales everywhere to get the most for your dollar and don’t forget stores that regularly carry discounted merchandise.
5. Gift giving doesn’t cost a fortune: The most valuable gifts sometimes come in the smallest packages. People often do without the little things they desire because they don’t want to spend money on themselves. This is where you come in. Get creative! 6. Inventory your kitchen: To survive the cooking and baking that goes hand in hand with the holidays, make a list of what you have and what you need. Buy only what you need. Use coupons and remember that if you find something you’ll eventually need on sale now, buy it and freeze it for later.
Author: Susan Powell, 2002
“Don’t Blame A Horrible Holiday Season On Your Pain!” Health & Wellness The Newsletter About Your Health And Caring For Your Body HELPINGARTHRITIS PAIN
Inside: • Easy Tips On Shoveling Safely • Sausage & Apple Quiche Recipe
• Relieve Back Pain In Minutes
• Have You Met Your Deductible?
Are you suffering from back, knee or hip pain? You may have osteoarthritis in those joints. Osteoarthritis (OA) is the most common chronic condition of the joints, affecting approximately 27 million Americans. Although it occurs in people of all ages, osteoarthritis is most common in people older than 65. With osteoarthritis, there is a breakdown in the cartilage covering the ends of bones which form the joint and allow movement. As cartilage wears away, the bones become exposed and rub against each other. The break down of cartilage also affects the shape of the joint so that it no longer functions smoothly. In addition, the ligaments and tendons around the joint become stiff and the muscles that support the joint become weak. This leads to more painful rubbing of the joint surfaces. Patients often experience pain from arthritis because of stiff joints, muscles and other tissues. In addition, muscles become weak, therefore not supporting the arthritic joints. The customized treatments at Activa Physical Therapy promote muscle strength, improve range of motion, increase mobility and relieve pain. In addition, coupling your physical therapy with the following can also help you live life to the fullest and get you back to doing the things you love:
1. Education and self-management When your physical therapy is over, your therapist will have equipped you with the knowledge and exercises you need to continue progress on your own. 2. Weight loss Maintainingyourrecommendedweightor losingweight ifyouareoverweight can lessen your pain. Weight loss specifically helps ease pressure on joints such as your hips and knees. 3. Footwear and insoles If arthritis affects your knee, special footwear and insoles can reduce pain and improve walking. 4. Braces Osteoarthritis can cause instability in joints. A knee or back brace can help reduce pain, improve stability and reduce the risk of falling. Look inside to learn more about our arthritis programs and say good- bye to those aching joints!
Annals of Internal Medicine: February 1, 2000 vol. 132 no. 3 173-181. Gail D. Deyle, MPT; Nancy E. Henderson, PhD, MPT;Robert L.Matekel,MPT;MichaelG.Ryder,MPT;MatthewB.Garber,MPT; andStephenC.Allison,PhD,MPT,ECS
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Easy Tips On Shoveling Safely
Avoid shoveling whenever possible. If you have lower back pain, snow shoveling is one of those activities that you should avoid whenever possible. Here are some options to get you started thinking about how to avoid shoveling this year. Find a volunteer to clear your snow. Many local nonprofit organizations, such as Boy Scouts, high schools and church youth programs require teens and young adults to provide a certain number of service hours in their community. Assisting someone with back pain by shoveling their driveways and walkways will almost always count towards their required minimum of service hours, so it’s a win-win: they will be helping you by shoveling your snow and you will be helping them fulfill their service requirements. If you fear you will or have injured your back while shoveling, contact us today to schedole an appointment. Our physical therapists will proceed with any necessary treatment guaranteed to provide you with for a pain free and active life.
Sausage and Apple Quiche Recipe
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
INGREDIENTS • 1 pie crust, uncooked • ½ pound sausage (sweet, spicy, turkey, or veggie grounds) • ½ cup chopped onion or shallot • ¾ cup shredded tart apple • 1 tbs lemon juice • 1 tbs sugar • 1 cup shredded cheddar cheese Tried & Approved by Jennifer
Strengthens Lower Back
PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Hold for 8 seconds. Repeat 8 times.
• 3 eggs • 1 ½ cups half-and-half • ¼ tsp salt
DIRECTIONS Line a 9-inch pie plate with pie crust and set aside. Crumble the sausage into a large skillet. Add onions. Cook over medium heat until the meat is browned and the onion is tender. Drain well. Return the pan to the stove and add the shredded apple, lemon juice, and sugar. Cook over medium-high heat stirring constantly until the apple is tender and liquid has evaporated. Spoon the sausage, apple, and onion mixture into the pie shell. Top with cheese. (The quiche can be put in the fridge and kept overnight at this point if desired.) Preheat oven to 375 degrees. In a medium bowl blend eggs, half-and-half, and salt. Pour over the sausage mixture. Bake 35-45 minutes until a knife inserted in the center comes out clean. Let quiche stand a few minutes before serving.
HAVE YOUMET YOURANNUAL INSURANCE DEDUCTIBLE?
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An insurance deductible is the amount of money that you must pay before your insurancecompanypaysforyourmedicalservices. Ifyourdeductible ismet,your therapymaynotcostyouanything.Patientswith familyplansor thosewhohave had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses.This means that the cost of therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for therapy! Are you feeling aches & pains? Need to work on your core? Let us help you get a head start for 2018. Contact us today to schedule your appointment.
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What our recent graduates had to say...
I finally started gaining strength! “My experience here was outstanding. The staff was great to me everyday that I was in PT. Samir was very thorough with my PT. I had trouble lifting my right arm above my head, because I fractured my right shoulder. Samir was very sincere in guiding me throughout the process and his goals for me to be able to get my range of motion back. I would and will recommend “I was having problems with my left knee- a lot of pain, hard to walk, could not kneel on my left knee. After an MRI, I found out I had a torn meniscus and problems with knee cap. My ortho surgeon told me about Samir and what a caring and hands on PT he was. And he definitely was that and much more. Everyone here at Activa was so friendly and very helpful in strengthening my knee and making me able to walk and kneel minus the pain! I can’t believe howmuch better my knee feels! I’m going to miss Samir, Nicole and Sara! Very professional and very caring people.” – Sandra P. I have greater endurance while standing! “I enjoy walking outdoors as my exercise. My right knee began complaining Activa Physical Therapy, you are the Best!” – Virgil S. Good people who will meet your needs!
when I climbed stairs and walked; nothing acute though. My doctor referred me to Activa PT as he’d heard positive comments from other patients. Dr. Sharma evaluated and listened to me, as did every staff member each visit. He put together homework exercises for non-PT days. I can see and feel the improvements to my knee; my balance and strength is improved too! Now that I am an Activa PT graduate I’ll use the Home Exercise Program Dr. Sharma put together for me to maintain the gains I’ve achieved.” #walkingisgreatagain – Patty J.Page 1 Page 2 Page 3 Page 4
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