Take a look at our September newsletter!
DOG DAYS OF SUMMER SEPTEMBER 2022 WWW.BERMANPT.COM | 239-431-0232
We’re in the dog days of summer, baby — and I absolutely LOVE it. Mainly because September means college football is back! And as you may or may not know, Jenni and I are huge Gator fans and have had season tickets since we left Gainesville. In fact, we always make it up for at least three games every year. And even better, our wedding anniversary is Sept. 5, which usually coincides with the weekend of the first Gator game of the season. So, what could be better than celebrating Gator football and my wedding anniversary on the same weekend (and yes, Jenni would agree in that order!)? And speaking of our wedding, let me tell you about those crazy few weeks surrounding that awesome party. All within four weeks, Jenni graduated from physician assistant school, then we got married, went on our honeymoon, moved from Jacksonville to Naples, and I opened up Berman PT. Talk about getting it all out of the way and ripping off the Band-Aid! We figured if our marriage could survive all that excitement, we’d be up for whatever life threw at us next. Little did we know that life has a funny way of making things you think are “huge deals” seem irrelevant down the road when the next hurdle comes along … Let’s move on to STELLA! Stella is doing amazing and has absolutely loved this summer’s festivities. Looking back on the summer, I don’t think she missed a single weekend of either being on the boat or in the pool (most weekends she got both). And if you don’t know by now, Stella is 100% a water baby. Being on the boat is literally the only time she never whines; not that she whines a lot but you know, she’s 2. Being on the boat is her happy place, and it makes sense seeing how we had her on my stepdad’s boat at just 6 days old. COVID-19 had just hit, and we had a very challenging delivery process and NICU stay, to say the least. So, when we were released, Momma felt ready for some much-needed R & R, so to the boat we went! Since then, Stella has been on a boat more weekends of her life than not, and hopefully, we can keep it that way because I’m guessing it’s better than other alternatives … In other news, Berman Inc. is enjoying these last few weeks of calmness before preseason starts to ramp up again next month. We have been focusing most of our downtime this summer on training so we can provide an even better customer experience to y’all when everybody returns in a
few weeks. Speaking of that, if you have any suggestions on how we can improve any aspect of our services, please let us know. I’m open to any and all suggestions that might help us improve in any way we can. And for our new location in Bonita, Berman Golf is up and running. We’ve got the first few groups of golfers about halfway through their first 12-week program, and they are gaining some significant improvements. One golfer in particular has already increased his distance off the tee by 30 yards, and we still have six more weeks of training to go. So, if you or a golfer you know might be interested in attending one of our fall golf performance programs, you better reach out now and claim a spot before they’re all gone — or you’ll have to wait until January! Jenni and Stacey are also doing GREAT upstairs! They attended a few amazing continuing education classes over the summer (which have really helped augment their ability to home in on complex diagnoses faster), and they’ve started getting even more positive results quickly! This has really helped clients who have leaky gut issues, Crohn's disease, autoimmune disorders, and even skin issues such as psoriasis. Now, more than ever, their clients are reporting an overall improvement in how they feel, and they’re even sleeping better. So, if you’re having trouble sleeping or have gut issues, reach out to Jenni now and have a quick conversation to see if she thinks she can help — or if we just need to take you out back and shoot ya … KIDDING! Speaking of Jenni — are you ready for some exciting news?! Jenni plans to start writing an article every month so you no
longer have to just listen to me and my side of the story! Make sure you take a look at the insert for valuable information (even better than what I write!); it’ll be on the inside of this newsletter (see, I’m learning how to be a good husband).
P.S. Make sure you look inside for our END OF THE SUMMER SALE! Like everything I say and do, this sale will have significant time sensitivity, urgency, and scarcity. So don’t delay — flip the page now . –Dr. Jake Berman
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Many people know you go to a physical therapist if you've sustained an injury, but did you know physical therapy can also treat diabetes? Here’s how PT can make a diabetic patient’s life better, one session at a time. What is diabetes, and how does it develop? When we consume certain foods (candy, fruit, bread), our body will break it down into glucose — an important energy source for living organisms. Diabetes is a condition where your body isn’t producing enough insulin, which is a hormone that regulates the amount of glucose in your blood. Without insulin, your body can develop high blood sugar, or hyperglycemia. That’s why diabetes can have such a dramatic effect on your health — if high blood sugar goes untreated, it can damage your nerves, blood vessels, tissues, and organs. These issues can increase the risk of heart attack and stroke, and may even lead to eye damage, kidney damage, and non-healing wounds. Many diabetic patients will experience common symptoms such as tingling or numbness in their hands or feet, fatigue, blurry vision, increased hunger, and other side effects. The good news is that these symptoms can be mitigated — and, believe it or not, physical therapy can be a great way of managing these symptoms. Fight Smarter, Not Harder How Physical Therapy Fights Diabetes
You can fight diabetes with fitness. Diabetes can develop at any age. When it does, many physical problems can develop alongside it, including weakness, loss of endurance, obesity, balance problems, and even chronic pain. Not to mention, diabetes typically leads to less physical activity overall — which can cause many other health issues. This may create a bit of a paradox for some diabetic patients. Physical activity and exercise have been proven to be effective ways to lower high blood sugar levels. Yet, by the time a diabetic patient comes to see a physical therapist, the patient may be very limited in the types of movements they can do. Attempting exercise without guidance can cause injury and worsen the patient’s health. Thankfully, physical therapists are movement experts! They can help patients discover new techniques to exercise in safe, enjoyable ways. These, in turn, will help patients take control of their symptoms again. Diabetes rarely affects two people in the same way, and it often requires highly customized treatment plans. However, depending on a patient’s abilities and their likes and dislikes, a physical therapist may recommend exercises such as walking, cycling, swimming, aerobic dance, or even yoga. Attending a yoga class is a great way to get your balance back. It’s not as physically exerting as other forms of exercise, since yoga trains the body over time. It can also provide major mental health benefits. If you suffer from diabetes, know that nobody has to fight it alone. With a physical therapist on your side, you can fight anything, including a disease that can be as exhausting as diabetes. We’ll have your back. Just give our offices a call.
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Is the MIND Diet Right for You?
Thanks to all the medical research on Alzheimer’s and dementia in recent years, we know diet and aging cognitive function are linked. However, all of the information out there might seem overwhelming and even vague. What do we know for sure? What changes in your diet can make the biggest impact on your brain health? According to the National Institute of Aging — which operates under the U.S. Department of Health & Human Services — experts have suggested the MIND diet is the ideal diet for empowering your brain. Here’s why. Why Diet Affects Dementia Risk It turns out that your brain will experience changes years before the first symptoms of Alzheimer’s appear. This suggests a possible window of opportunity to delay or even prevent dementia symptoms. Between medications, lifestyle changes, or a combination of these interventions, researchers are looking for many possible ways to do this.
A healthy diet plays an important role in these efforts. For example, it’s possible that certain diets affect biological function, such as oxidative stress and inflammation, which underlie Alzheimer’s. Alternatively, diet can also work more indirectly against Alzheimer’s by affecting other dementia risk factors, such as diabetes, obesity, and heart disease. Thankfully, you can throw a “single stone” to decrease these risk factors. Research shows a Mediterranean diet is directly linked to a lower risk of dementia and other symptoms of cognitive decline. What’s MIND? The DASH diet (Dietary Approaches to Stop Hypertension) was designed to lower blood pressure. The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet is a variation on that diet. However, whereas the Mediterranean and DASH diets welcome all vegetables and fruits of any kind, MIND focuses on plant-based foods linked to dementia prevention.
On a MIND diet, you’ll eat six servings a week of leafy green vegetables, plus at least one serving of any other vegetable a day. Berries, whole grains (three servings a day), fish, poultry, beans, nuts, and olive oil are other important foods for a MIND diet. You’ll also avoid red meat, cheese, sweets, butter/ margarine, and fried or fast foods. Research shows the Mediterranean diet may include nutrients that protect the brain through anti-inflammatory and antioxidant properties. If you'd like to learn more about the MIND diet, take a look at this month's insert!
No-Fuss Chicken and Rice Soup Fall is almost here, so it’s time to break out the soup! Your family is sure to love this recipe — it’s a classic.
TAKE A BREAK!
DIRECTIONS
INGREDIENTS
• 2 tbsp olive oil • 1 onion, chopped • 2 garlic cloves, minced • 3 carrots, sliced • 3 celery ribs, sliced • 2 chicken bouillon cubes • 1/2 tsp dried parsley • 1/4 tsp pepper • 4 cups chicken broth • 4 cups water • 1 1/4 lbs bone-in, skinless chicken thighs • 1 cup uncooked white rice • Salt, to taste
1. In a large pot over medium-high heat, warm the olive oil. Add the onion and garlic and sauté for 5 minutes. Add the carrots and celery, then sauté for 1 more minute. 2. Add the bouillon, parsley, pepper, chicken broth, and water. Stir, then add the chicken thighs. 3. Cover and simmer on medium-low for 30 minutes, then add the rice. Stir, cover, and simmer for 15 more minutes. 4. Remove the pot from the heat and transfer the chicken to a large bowl. Shred the meat and add it back to the soup. Discard the bones. 5. Stir, salt, and serve!
Inspired by RecipeTinEats.com
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501 Goodlette Road North, C-100 Naples, FL 34102 239-431-0232 | www.bermanpt.com
Hours of Operation: Monday–Friday 8 a.m. to 5 p.m.
1. Dog Days of Summer 2. Physical Therapy vs. Diabetes 3. What’s the MIND Diet? INSIDE THIS ISSUE
No-Fuss Chicken and Rice Soup
4. Balance Training Key to Quality Movement
5 EXERCISES TO IMPROVE BALANCE Find Your Balance
Though we may not always think about it, balance is essential to just about everything we do in our daily routines. From simply getting out of bed, leaning over to tie our shoes, or even walking to the mailbox, we need good balance to keep ourselves steady while performing normal tasks. Know why balance is important. Balance is the ability to control your body’s position, whether stationary or moving. It is a key component of fitness that many people neglect while developing their fitness regimen. Balance training is a great way to help your body recognize where it is and control movements in a given space. When the body knows where its limbs are in space — known as proprioception — it is able to produce smooth, controlled movements with fewer risks of injuries.
Reaction time and agility are also improved with balance training. The body learns how to quickly correct itself but not overcompensate and has the ability to quickly change direction effectively and efficiently. Though balance training is important for everyone, it is especially important for those who have problems due to illness, weakness, or dizziness. It allows them to overcome stiffness or unsteadiness and to develop an awareness of body segments and how to align them.
Consider trying the following exercises:
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Standing with your weight on one leg and raising the other leg to the side or behind you. Putting one heel right in front of the other foot, as if you were walking a tightrope.
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• Standing up and sitting down from a chair without using your hands. • Walking while alternating knee lifts with each step. • Stretching and gentle movement as part of yoga or tai chi. Balance is essential to living a healthy, functional life. It’s important to incorporate balance
These exercises help with balance.
Balance training involves exercises to strengthen the muscles that help keep you upright and improve stability. These types of exercises can be done as often as you like or even every day.
training into your fitness regimen. That way you can decrease the risk of injuries and help move freely and confidently.
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!!
Just like everybody else in the world, we too must raise our rates to keep up with inflation. Prices will officially rise for everybody starting Oct. 1 and will likely have to rise again in January. So, for the entire month of September, you can purchase as much “credit” in Berman Inc. services as you like! This offer is only valid for past and existing customers and is meant to be a thank-you for all of your support over the years. Your credit can be used any time within a calendar year. So, if you’re planning on coming back to Naples within the next year, you better take advantage of this sale. Berman Inc. credit means you can use it toward health and wellness upstairs, physical therapy downstairs,
or golf performance at either of our two locations! Now, for the time sensitivity,
urgency, and scarcity — assuming our phones will be ringing off the hook with
loyal customers like yourself — if we pre-sell “too much” credit, I will shut this sale down. I don’t want to run into cash flow issues down the road, and I’ll do whatever it takes to protect the business. This is not a BS sales tactic; the pandemic experience has taught me many valuable lessons about cash flow … SO, CALL RIGHT NOW AND GET THE BEST RATES AVAILABLE FOR THE NEXT 12 MONTHS!!
SEPTEMBER WORKSHOPS: This is the LAST MONTH of our summer workshops program, so take advantage!
HEALTH AND WELLNESS: Tuesday, Sept. 20, 2022 — 3 Tips on How to Improve Your Mood and Overall Mental Health While Enhancing Your Gut Health PHYSICAL THERAPY: Wednesday, Sept. 21, 2022 — 7 Causes of Knee Pain and 3 Simple Tips to Help You Avoid a Knee Replacement GOLF PERFORMANCE: Thursday, Sept. 22, 2022 — Pain and 3 Simple Tips on How to Increase Distance Off the Tee, Shoot More Consistently, and Play More Frequently
FLIP OVER TO READ JENNI’S ARTICLE.
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Chronic disease has become increasingly more prevalent worldwide, which is a concern for the aging population. Alzheimer’s disease (AD) is the most common form of dementia. AD is a neurodegenerative disease in which progressive damage to cells and the nervous system ultimately affects cognition, memory, mobility, coordination, strength, and sensation. Alzheimer’s disease is the most common neurodegenerative disease known. A large part of the AD risk factor is dependent on inheritable risk factors and genetics; however, nutrition and lifestyle factors can significantly impact the prevention and progression of Alzheimer’s disease in those with and without increased risk factors. There is no cure for Alzheimer’s disease or dementia and no known medication to stop the progression. But individuals can modify/control nutrition and lifestyle variables to improve positive outcomes of AD. Blood tests assessing for specific Alzheimer’s genes like APOE4 can provide risk factor analysis for individuals, but lifestyle modifications are recommended regardless of the genetic analysis for all individuals, especially those with a family history. The average American diet has progressively become too high in saturated (bad) fats, sodium (salt), refined carbohydrates (sugar), and calories according to The Dietary Guidelines for Americans from Health.gov. Though excess calories are harmful and can lead to obesity, excessive saturated fats and sugar in the diet will negatively impact the immune system and nervous system. In fact, the effects of the bad fats and sugar in our diet significantly increase the risk factors and progression of AD. Research has shown that reducing the “bad” fats such as red meat and full-fat dairy (such as cheese and milk, coconut oils, processed oils, and fried foods) is a primary goal in AD meal plans. The diet should be focused on polyunsaturated fats, which are healthy, “good” fats. The “bad” fats also increase the LDL (bad cholesterol) values in our blood,
The MIND diet is a meal plan that has been recommended for Alzheimer’s disease prevention and to promote more positive outcomes for the progressive disease. The MIND diet highlights the importance of low saturated fats, lean proteins, and high antioxidant foods. Here is a list of the food groups with specific recommendations: • Leafy green vegetables (such as kale, spinach, cooked greens, and salads) • Non-starchy vegetables (vegetables with the exception of peas, potatoes, and corn) • Berries (naturally fruit is high in sugar, but berries themselves provide proper antioxidants with less sugar content) • Fish (salmon, sardines, trout, and tuna for higher omega-3 fatty acids) • Lean poultry (chicken breast, lean ground turkey) • Nuts (walnuts, Brazil nuts, macadamia nuts, blanched almonds) • Olive oil (extra-virgin) • Gluten-free whole grains (quinoa, oatmeal) • Beans (lentils, soybeans) • Herbs and spices (curcumin, rosemary, cinnamon, thyme, parsley, and sage) Individuals can obtain many vitamins and minerals from their diet if they are consistent with the right balance of the recommended food groups. With certain gastrointestinal disorders or autoimmune diseases, some individuals may not absorb nutrients efficiently through the intestines and would need additional supplements. Vitamin and mineral deficiencies can be evaluated through laboratory tests. Vitamin D3, B vitamins, and vitamin A are three specific vitamins that are important to maintaining adequate levels for AD prevention and prognosis. The amount of vitamin supplementation is specific to the individual as it depends on their level; vitamins can reach toxic levels if not monitored properly.
Take action on your lifestyle now to not only lower the risk factor of AD but also many other autoimmune diseases and chronic diseases. –Jenni
in addition to causing high blood pressure and weight gain. The “good” fats promote HDL (or good cholesterol), heart health, and bowel health. Research shows that specific minerals are important in maintaining a healthy nervous system.
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