SEPTEMBER 2020 EastTennessee Physical Therapy News
www.pt s tn.ne t 423-543-0073
FROM THE DESK OF
DANNY D. SMITH
I hope you are surviving this latest uptick of the coronavirus. Take heart in that now, only 1 in 1,000 die as a result of the virus and the overwhelming majority of those individuals have an underlying comorbidity (serious illness). Hopefully, there will be a vaccine in the near future and we can be rid of this disease and get back to“normal.” We have been open and seeing patients during this latest episode because we’ve been deemed an essential service. We are taking every precaution possible with temperature checks and questions of each patient on each visit. Only one patient has come in with a temperature in excess of 100.4 F, and we sent him home. He returned three days later after his temperature returned to normal. Later, COVD- 19 testing was negative. We are taking as many precautions as possible in the clinic. Our newest service is a full-time pediatric clinic located at 1500W. Elk Ave in Elizabethton. This clinic is dedicated to serving children with disabilities across the region. More to come on this clinic later. Give us a call if you have questions.
A SEASON OF TRANSITIONS Ease Your Child Into a Fall Routine With These Tips
A s the seasons begin to change and the days get a little shorter, it might be time to move from a relaxed summer routine to a more structured one. But how do you get the kids on board? Going from the freedom of late summer nights to the more structured evenings of the school year can be tricky, especially if you try to make the shift all at once. Instead, help your family ease into your new fall schedule. Instead of moving bedtime from 10 p.m. to 8 p.m. in one night, shift the time in half-hour increments. Start by winding down earlier, maybe with 30 minutes of reading before bed. Power off electronics and the TV, as well. Turning off screens at least an hour before bedtime helps you and your kids fall asleep more easily, as the blue light from these devices can disrupt your internal clock and make it difficult to fall asleep.
For the morning routine, give your kids enough time to wake up and move about their day before they really have to get ready. You can use light in the morning to help them wake up, ideally natural sunlight. As the days grow shorter, help them adjust to the change by turning the lights on earlier. You might even try a sunrise alarm clock that mimics the rising of the sun. Studies have found that our brains adjust better when we are woken up by gradual, natural light. It’s a soft signal to our brain that our day is beginning and that it’s time to get moving! If you notice your kids aren’t tired at bedtime or aren’t sleeping through the night even though you’ve powered down devices long before bedtime, consider whether they’ve become overtired during the day, which leads their bodies to produce cortisol, a stress hormone, to
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compensate. You may need to adjust naptime or add naps to help your child get the rest they need throughout the day when they’re starting a new routine. Make sure exercise is a part of the routine, as well, especially during transitional times. Physical activity helps the body sleep better by producing the hormones we need to keep everything running smoothly. Since outdoor time is also essential to sleeping well, try combining the two. You can go for a walk or play a game of tag in the yard — just don’t do it right before bedtime, as this may make it harder for kids to fall asleep. Getting natural light each day helps your child’s body produce the melatonin they need to fall and stay asleep. An afternoon walk on a sunny fall day can do wonders for everyone. You’ll also get a mood boost from the sun’s rays and the chemicals produced during exercise. You can even turn your walk into a leaf-finding adventure for a craft project when you get home or a fun neighborhood scavenger hunt to challenge their brains! A lot of what happens during the day contributes to good sleep. So, as you’re moving into your fall routine, get off to the best start by easing into it and creating a structure that allows your child to sleep well and start each day feeling refreshed.
Shop Online Like a Pro
3 Ways to Save on Trendy Back-to-School Buys
S hopping online is tricky in the best of times, but it’s doubly trying when your kids’ opinions are involved. If back-to-school shopping is challenging in your house, try these tricks to hunt down the backpack, pencil bag, and lunchbox the kiddos are begging for without going over budget. 1. OPT FOR SECONDHAND OR REFURBISHED ITEMS. If your kid is dying to have the same Parkland Kingston Plus Backpack that celebrities’ kids were flaunting last year, you might be able to snag one secondhand for half the price. The same goes for the popular PLAE Max Shoes or even electronics like iPads. Check out online retailers like JemJem or Gazelle for refurbished electronics, and try the Poshmark app for bags, shoes, and clothes. If you really want to get fancy, visit TheRealReal.com for luxury- brand clothing. 2. ALWAYS CHECK DISCOUNT APPS ANDWEBSITES. If you’re not at least Googling “[store name] coupon code” before checking out online, you’re probably missing out on big savings. Visit popular coupon websites like RetailMeNot and Groupon, or streamline your search by downloading a money-saving browser extension or app like Honey, which automatically checks for coupon codes and offers price comparisons. Other apps, like Flipp, let you view deals from dozens of stores in one place. Remember
to see if your favorite store has its own app, too — downloading it could grant you access to exclusive deals. 3. DON’T FORGET TO FACTOR IN SHIPPING. If you shop internationally, shipping can sometimes double the cost of an order. To save money, choose domestic retailers and check each website or app for shipping specials and discounts. Many websites offer free or reduced shipping for first-time customers or orders over a certain dollar amount. If you choose to shop somewhere without such a discount, check the shipping costs and factor them into your budget before you shop to avoid nasty surprises. If your kids are old enough, consider talking them through this process as you shop. Who knows, this could be a great back-to-school lesson in budgeting!
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How HIIT Benefits People of All Ages DO WHAT YOU LOVE AND KEEP YOUR BODY MOVING
High-intensity interval training (HIIT) is one of the best ways to burn fat, build muscle, and give yourself a better chance at a longer, healthier life. HIIT workouts are characterized by brief periods (30 seconds to a few minutes) of high-intensity exercise, followed by periods of low- or moderate- intensity exercise. However, what makes these workouts truly remarkable is just how much they can benefit people in every age group.
According to Mayo Clinic research, HIIT workouts provide unique benefits to the body on a cellular level. The brief, vigorous exercises actually increase your metabolism and improve the health of mitochondria, the powerhouses that create energy within the cells. By energizing your cells, you can actually reverse the decline in muscle health that occurs as people age. Energizing cells through HIIT benefits everyone, but these workouts can be of particular benefit to those over age 65. Seniors experience diminishing returns on energy produced by their bodies at a cellular level, and HIIT has been shown to reverse that process even in advanced age. HIIT workouts also have many other advantages for people of all ages. The exercises don’t necessarily require any equipment, and you can even see results from adding high-intensity intervals to daily walks. Those with health conditions, such as diabetes and heart disease, can still participate in HIIT. In fact, Healthline reports that HIIT workouts can reduce heart rate, blood pressure, and blood sugar. However, the biggest draw to HIIT exercises is just how much of a timesaver they are. A few minutes of high-intensity movement can be just as beneficial as roughly 45 minutes of moderate-intensity exercise. You can incorporate HIIT exercises into whatever activities you enjoy, such as walking, cardio exercises, and strength training. If you’re affected by weak joints, you can incorporate HIIT into lower impact exercises, such as swimming or cycling. If you want to feel energized while doing the things you love, then HIIT just might be something you want to try. Just remember to keep a steady pace and don’t overdo it!
Take a Break!
BACON AND EGG BREAKFAST PIZZA
Inspired by TasteOfHome.com
This twist on a pair of classic breakfast foods is the perfect back-to-school fuel for your kids. Whip it up at breakfast or any time of day, really — it’s never too early or too late for pizza.
1 package premade pizza dough
1. Preheat oven to 400 F. Grease a 15x10x1-inch pan. Spread the dough evenly over the bottom of the pan and 1/2 inch up the sides. Prick it with a fork and brush with 1 tbsp oil. Bake until lightly browned, about 7–8 minutes. 2. In a nonstick skillet, heat the remaining oil on medium. In a bowl, whisk the eggs and water together. Add the mixture to the skillet and stir until thickened and no liquid egg remains. 3. Add the egg to the baked crust in an even layer. Sprinkle on the bacon and cheese, then bake 5–7 more minutes before serving.
2 tbsp olive oil, divided
2 tbsp water
4 slices bacon, cooked and crumbled 2 cups cheese of your choice, shredded
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1975 West Elk Ave. Elizabethton, TN 37643 423-543-0073
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Inside This Issue From the Desk of Dr. Smith PAGE 1 Your Fall Routine Without Meltdowns From the Kids PAGE 1 Shop Online for Your Kids Like a Pro PAGE 2 How HIIT Benefits People of All Ages PAGE 3 Take a Break PAGE 3 Bacon and Egg Breakfast Pizza PAGE 3 The Nutrients You Need During Physical Therapy PAGE 4
THE NUTRIENTS YOU NEED DURING PHYSICAL THERAPY Foods for a Faster Recovery
Attending your physical therapy appointments and doing your at-home exercises as instructed by your PT are crucial parts of your recovery process. However, they’re not the only important steps you should take. What you eat can affect how quickly and well you heal just as much as your dedication to your exercises. By incorporating a few of these foods into your diet, you can heal faster and come back stronger than ever before. OMEGA-3 FATTY ACIDS There are three phases to the healing process: inflammation, proliferation, and remodeling. While you might think that inflammation is a bad thing, it’s actually a normal and necessary part of healing. That said, you should still try to reduce inflammation, as it can be harmful in excess. Foods containing omega-3 fatty acids do wonders to control inflammation. Plus, our bodies can’t make omega-3 fatty acids naturally, so we have to get them from what we consume. Foods that are rich in omega-3 fatty acids include fatty fish, olive oil, avocados, pecans, walnuts, and almonds. ANTIOXIDANT-RICH FRUITS AND VEGETABLES Along with omega-3 fatty acids, the antioxidants from fruits and vegetables can also go a long way in reducing inflammation. Broccoli contains vitamins A, C, and K, as well as folic acid and several different
minerals. (Pro Tip: Cook your broccoli to maximize these nutrients!) Citrus fruits and peppers have high levels of vitamin C, and peppers have high levels of beta-carotene as well. Additionally, turmeric and garlic work wonders during the healing process. PROTEIN-RICH MEATS, NUTS, AND DAIRY PRODUCTS When it comes to the proliferation and remodeling stages of healing, healthy sources of protein are the way to go. Lean meats like poultry and fish are easy sources of protein, but if you don’t eat meat, you can also get protein from beans, eggs, nuts, and dairy products. Protein-rich foods will help heal muscles and bones and prevent muscle atrophy. It’s incredible what the body can do with just a few intentionally consumed superfoods!
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