Take a look at our March newsletter!
THE PENROSE POST
MARCH 2024
PENROSEPT.COM | 360-456-1444
We Can Help You Sleep Better 2 Tips You Need to Know
When it comes to healing, there isn’t a magic cure-all that can alleviate pain overnight. It takes time with a trusted team of experts, all working to help your body heal at the right pace and promote a lifetime of wellness. However, there is an important component to healing that does happen overnight: sleeping. Deep, restful sleep is when the body repairs tissue and restores itself after a long day of, well, living! But when you have pain or are healing from an injury, there may be a myriad of reasons why you can’t sleep. These could include the effects of anesthesia after surgery, the anxiety or worry that can come while healing, cramping or tensing due to the injury or pain, or just pain in general. As we approach Sleep Awareness Week this March, I want to share some tips that might help you rest easier at night. While most people don’t think of their physical therapist when considering solutions to sleepless nights, there are a few ways in which our expertise can help our patients rest easier. One of the simplest ways you can achieve more sleep is by taking a magnesium supplement. This naturally occurring mineral is found in our food and is incredibly beneficial to multiple functions in our bodies, including improving bone health, sleep, and muscle tension. Additionally, magnesium can be a safer option compared to a sleeping medication. But the National Institutes of Health reports that nearly half of all Americans ingest less than the recommended amount through food and beverages alone, and older adults are less likely to ingest the recommended amount. That means if you’re not taking magnesium supplements or actively working to add it to your diet, you may not have enough. Signs of an ongoing magnesium deficiency can include fatigue, muscle cramping, tingling in the limbs, headaches, and weakness.
Pilates Class is offered at 9 a.m. on Monday and Wednesday, and on Friday at 7 a.m. RSVP required. Pilates is great for strong core, healthy back, balance, and better ability to get up and off the floor! Other Wellness Services Include: Massage Therapy, Personal Training, Eating for Joint Health, and Inflammation Coaching
I take magnesium supplements daily to help with relaxation and headaches. As a Type A personality, it helps to have something working with my body to help me relax into sleep. These supplements are easily added to any vitamin ritual, and we even sell gentle magnesium at the clinic for those interested in trying it. (Note: Magnesium can create loose stool, which is why we stock supplements that are gentle on the stomach.) Another way we can help our patients achieve greater sleep is by focusing on their sleep environment. Specifically, we help patients with their sleep positioning and the kinds of pillows they use. We have spent entire sessions with patients reviewing their sleep positions and measuring them to find the right pillow. This can be a vital component of sleeping while healing, especially for those who need to alleviate pressure on certain parts of their body as they recover. We also encourage our patients to consider other factors that may be impacting their sleep. For example, blood pressure medication — or the lack of it — can impact your sleep. I once spent a long time with a patient trying to figure
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As we age, exercise becomes more and more critical. A strong core and legs maintain muscle and bone strength all over the body, which helps prevent falling injuries as we age. Falling can result in hip, forearm, humerus, and pelvis fractures, which immediately affect mobility and personal autonomy. So, it’s no wonder that exercising and maintaining strength, balance, and flexibility are so important. One of the oft-overlooked exercises for strengthening the whole body is the imaginary chair or wall sitting. While it may look easy, it can be intense. This single exercise works the calves, glutes, hamstrings, core, and quads. However, practicing just over a minute a day can increase your endurance, joint stabilization, and strength. Before long, you’ll notice a real improvement in your stamina. Why are wall sits uniquely suited for older adults? Exercises such as squats, calf raises, walking, stair climbing, hiking, and biking benefit body strength. However, these exercises require mobility, which not all people have. Because the wall sit is an isometric exercise, a type of workout holding a static position, it is recommended for people with limited mobility in their knees, ankles, and hips because squatting increases joint stability. But even if you are fully mobile, there are plenty of reasons to try this exercise: PLEASE, HAVE A SEAT The Many Benefits of the Imaginary Chair
matter how long you’ve been doing them, they get more challenging as you tack on more seconds. Putting all your energy into maintaining a proper pose helps you build focus and concentration, which can benefit you in other areas of your life. Perform wall sits correctly. Wall sits are simple, and you don’t need any special equipment to do them; all you need is a sturdy wall and to follow these simple steps: 1. Lean your back against a wall and slowly walk your feet out in front of you, keeping your feet shoulder- width apart. 2. Slide down the wall and sink into a squat position until your legs are at a 90-degree angle. 3. Keep your abs tight and hold this position as long as you can. 4. Push off with your feet and slide up the wall to return to a standing position. If you’re just beginning, you don’t have to get into a full 90 degrees, as it may be too difficult. Just slide far enough down for it to be challenging but not impossible. Also, try to hold the position for about half a minute. You can increase your time as you gain strength, and then you can slide a little closer to the full 90 degrees to continue challenging yourself. If you want to include upper-body exercises, add dumbbells to perform shoulder raises, lateral raises, and bicep curls to break up the monotony of wall sits and get an all-body workout. Wall sits are a challenging exercise you can do just about anywhere. They are perfect for maintaining flexibility and strength as you grow older. You’ll reduce your chance of injury and live a longer, more fulfilling life.
A Massive Calorie Burner In just a few seconds of attempting a wall sit your heart rate increases, burning a higher number of calories. As you progress, the amount of calories burned will increase exponentially. Increased Flexibility and Muscle Strength A strong lower body and core are essential to building up overall strength. This exercise
concentrates on the bottom half of the body and boosts power and stability. It also improves your posture, which is good for increased stability.
Improved Focus Holding a wall sit takes a lot of concentration and willpower. No
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Don’t Shelve Vitamin B12
Keeps Your Skin, Nails, and Hair Healthy Getting the right amount of B12 is essential for the health of your skin, nails, and hair. Vitamin B12 deficiency can cause hair loss, discoloration, and dry
Getting your daily intake of vitamin B12 is crucial, as it keeps blood and nerves healthy. It even helps build DNA! B12 supplements and a vitamin-rich diet provide many advantages. While most people get enough vitamin B12 from their regular diets, vegetarians, adults over 50, and people with underlying conditions must ensure they get enough of this powerful vitamin for these five reasons. Keeps Blood Cells Healthy Vitamin B12 is very good for your blood cell health. It helps keep them small, round, and flowing smoothly. Meanwhile, a deficiency can make them larger and oddly shaped. The malformed cells have much more trouble flowing from the marrow to the bloodstream. This slowness is one of the causes of anemia, making you tired and weak. Protects Eyesight As we get older, our risk for macular deterioration goes up. Our retinas start to lose their effectiveness until our eyesight diminishes. Vitamin B12 reduces this retinal loss. Experts say that B12 might reduce the amount of a particular amino acid, which may contribute to macular deterioration. Helps Heal Depression Serotonin is a hormone responsible for our moods, thoughts, and brain power. Depression is linked to B12 deficiency, and many anti-depressants work by increasing the hormone. People with lower B12 levels can feel less depressed by taking supplements.
skin patches. These issues may be because proper blood flow is necessary for keratin growth, a protein that is essential to all three.
Helps Fight Memory Loss As we get older, brain deterioration is one of our biggest worries. Memory loss is a natural consequence of aging. Vitamin B12 deficiency correlates with memory loss and even brain atrophy. Once we get older, getting one’s B12 levels checked is extremely important. If you’re worried about your B12, consult with your primary care doctor. Doing so is especially important if you’re experiencing symptoms like fatigue, memory loss, and anxiety. There are many ways to combat B12 deficiency, so long as you know about it. When it comes to your health, knowledge is power!
Bell Pepper Sandwich Inspired by TheSpruceEats.com
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out why her blood pressure was so high and why she had been having daily headaches, before learning she had stopped taking her blood pressure medication. Something so important, yet so small, can make a big difference in your wellness and sleep. Your body depends on sleep, and you deserve to have a good night’s rest! If you’re struggling with sleep, mention it next time you’re in the clinic. Our team of experts is dedicated to helping you heal and find a lifetime of wellness. Sleep is just a natural part of it.
INGREDIENTS
• 1 medium bell pepper, any color • 2–3 tbsp cream cheese • 1 tsp whole-grain mustard • 2 oz ham (or other deli meat), thinly sliced • 1 1/2 oz Swiss cheese, thinly sliced
• 1/2 small cucumber, cut into 6–8 thin slices • 2 tbsp guacamole or a few slices of avocado • Dash of salt and pepper
DIRECTIONS
Sleep well!
1. On a cutting board, remove the stem of the bell pepper with a sharp knife. Cut the pepper in half lengthwise and remove the ribs and seeds. 2. Lay the pepper halves on the cutting board and spread cream cheese inside each half. Spread whole-grain mustard on top of the cream cheese. 3. Layer your deli meat, cheese, cucumbers, and guacamole on each bell pepper half. Add a dash of salt and pepper, then combine both halves and serve!
P.S. We also stock other natural sleep aids and supplements, including free samples. Just ask us!
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360-456-1444 | PenrosePT.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
1. Sleep Better With Our Help! 2. Have You Tried Wall Sits? 3. The Benefits of Vitamin B12 Bell Pepper Sandwich 4. Skin Signals of Liver Disease You Can’t Ignore INSIDE THIS ISSUE
WHAT YOUR SKIN SAYS ABOUT YOUR LIVER HEALTH
You can’t live without your liver. Livers help clean blood, ensuring your body is free from toxins. It also produces bile, an acid that digests waste. Unfortunately, livers can be damaged in a myriad of ways. Catching liver disease early allows doctors to treat it quickly, so it’s crucial to check for any symptoms of liver problems, especially if you are at risk. Yellow Skin Commonly called “jaundice,” a yellowing of the skin and eyes is a telltale sign of liver disease. The liver’s inability to filter out bilirubin causes this unseemly syndrome. This important yellow substance is made during the breakdown of blood cells and used by the body to help digest food. A healthy, functioning liver filters out most bilirubin. Itching Besides jaundice, a common symptom of bilirubin buildup is itchy skin. Bilirubin
creates “bile salts” that are deposited into the skin. The result is intense itchiness. Note that itching can be from a variety of causes, including allergies. Spider Angioma These superficial red marks appear like a mass of tendrils centering around one point and look like a spider. While they are relatively common, an excess of spider angioma can indicate liver problems. Having three or more at a time can be a sign of a more significant issue, including hepatitis, rheumatoid arthritis, or cirrhosis.
Easy Bruising Clotting proteins, which help the body repair injuries, are produced in the liver. If the liver is diseased or damaged, it may produce fewer proteins. In addition, liver disease lowers the amount of blood platelets. This also can cause easy bruising. Everyone needs their liver to live, so protect the health of your liver. Drinking in moderation, taking vitamin B, and getting regular exercise can promote a healthy liver.
Red Palms Rashy red palms — or palmer erythema — can point to many
problems. Excess estrogen causes this symptom, so hormonal changes are often the culprit. Nonetheless, liver disease makes it difficult for the body to break down estrogen.
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