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CAMPUS COMMONS
SEIZE THE SPRING LET’S GET PHYSICAL!
Life in California is a vibrant and colorful community. With a climate as diverse as its people, California offers a lifestyle that embraces outdoor adventures, culinary delights, and artistic endeavors, especially during springtime. California offers us an endless journey of discovery and possibility every day. The radiant sunshine, lush green grass, refreshing scent of freshly cut lawns, and vibrant bloom of trees and flowers make spring my favorite time of year — a time for new beginnings and embracing the outdoors. Opening our doors to welcome the fresh air, basking in the beauty of nature, and encountering delightful creatures further enhance the spring experience. Amidst the chaos and clamor of daily life, spring offers a welcomed opportunity to inject more physical activity into our routines. Weekends become filled with possibilities — engaging in sports like pickleball or simply finding motivation to pursue outdoor sports. With the sun illuminating us, a true sense of well-being comes from immersing ourselves in the natural world. I encourage all to embrace this gift and see its beauty. In my professional life, I often advise my patients to seize the season by participating in outdoor activities such as walking, playing with their pets, socializing with neighbors and friends, or participating in sports such as tennis, golf, and hiking. Spring is a sign to step outside and embrace the joys of movement and connection, reminding us that life is meant to be lived beyond the confines of our homes while being out in the sun. I know many hikers who find solace and rejuvenation in the trails that California offers. Each hiking trail they embark on offers something new; a chance to connect with nature and find peace amidst the craziness. I have witnessed the transformative power of hiking with friends,
family, and many patients over the years. There are so many reasons I encourage them to lace up their boots and hit the trails, especially here in California. I believe that time spent on the trails is an investment in one’s health and happiness. Walking, whether alone or with a faithful furry companion by your side, offers a multitude of benefits for both body and mind. As you step outside into the fresh air, each stride becomes a pathway to improved physical health. Walking is a low-impact exercise that helps strengthen muscles, improve cardiovascular health, and maintain a healthy weight. But beyond the physical benefits, walking also nurtures mental well- being. The simple act of being in nature fosters a sense of connection and joy. Whether you are seeking solitude or companionship, walking is a powerful tool that can transform your life. Engaging in regular physical activity this spring not only promotes physical health but also uplifts our spirits and rejuvenates our minds. Whether you take a brisk walk, go on a bike ride along scenic trails, or do a yoga session, the opportunities for movement are endless during spring. This time of year offers the perfect climate for outdoor exercise, with better temperatures and longer daylight hours to get us into an active lifestyle. By prioritizing physical activity this season, we not only strengthen our bodies but also enhance our overall well-being. Seize the beautiful moments of spring by lacing up your sneakers and letting the spirit carry you toward a healthier and happier version of yourself.
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HOLLYWOOD STARS WHO SEEM UNTOUCHED BY THE SANDS OF TIME
The Fountain of Youth is a spring said to provide its discoverers with eternal youth. And some celebrities must have found it because they haven’t aged a day since entering the spotlight. These popular icons are remarkably youthful, weathering the sands of time with mysterious grace.
many awards over his three-decade-long career, Leto has starred in “Dallas Buyer’s Club” and numerous other excellent films.
BRAD PITT (60) – Shockingly, the iconic actor turned 60 this year. His jaw is just as chiseled as ever, and his piercing eyes still sparkle the same radiant blue. First recognized for his role as a deceitful cowboy
CHARLIZE THEREON (48) – Denying that she’s ever gotten plastic surgery, the South African actress from Johannesburg has aged like fine wine ever since her debut role in “The Devil’s Advocate” in 1997. She has since starred in spectacular films like “Mad Max: Fury Road” and “Atomic Blonde,” becoming one of the world’s most successful and highly-paid actresses. GABRIELLE UNION (50) – The activist, actor, and novelist is as radiant in 2023’s “The Perfect Find” as she was in 1993’s “Family Matters.” She was listed on Time’s 100 Most Influential People of 2020 for her integrity in the face of injustice and dedication to numerous social causes.
in 1991’s “Thelma and Louise,” he played the assassin Ladybug in 2022’s “Bullet Train” to showoff his eternal youth to the world. SAMUEL JACKSON (74) – This legendary actor is a true industry veteran. He first appeared in the 1972 film “Together for Days,” but his first significant role was in “Do the Right Thing” in 1989. His illustrious career continues, having been in a variety of films from “The Incredibles” to “Pulp Fiction.” While he has been in the industry for decades, the septuagenarian is just as handsome as ever.
Photo: Stephane Cardinale - Corbis/Corbis via Getty Images
These celebrities’ supernatural resistance to aging can’t help but make us wonder what their secrets are. Do they have a magic skin care routine? Have they actually found the Fountain of Youth? Only time will tell. Until then, we’ll continue to enjoy their talents.
JARED LETO (51) – This cinematic and musical icon still sports the stunningly youthful face he became famous for. Winner of
Pressing Pause on Pain
SCIATICA STRIKES BACK
life-threatening, most individuals with sciatica experience improvement through time and self-care measures. The sciatic nerve is actually a bundle of nerves from five nerve roots branching off your spinal cord. You have two sets of these nerves, one on each side of your body. Each sciatic nerve runs through your hip and buttock on one side. They each go down the leg on their side of your body until they reach just below your knee. Once there, they split into other nerves that connect to parts farther down, including your lower legs, feet, and toes. WHAT ARE THE DIFFERENT TYPES OF SCIATICA? There are two types of sciatica. Regardless of what type you have, the effects are the same. The types are:
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Sciatica-like conditions feel like sciatica but happen for other reasons related to the sciatic nerve or the nerves that bundle together to form it.
HOW CAN SCIATICA BE TREATED? Treating sciatica usually involves trying to decrease pain and increase mobility. There are several treatments, such as stretching or walking. If the condition is more severe, surgery could be an option. Rather than waiting for pain to become unbearable, a proactive approach involves preventive measures and seeking timely interventions to mitigate its impact on daily life. Additionally, staying informed about your condition, understanding triggers, and learning effective pain management techniques can empower individuals to take control of their health and make informed decisions regarding treatment options. Don’t let sciatica scare you; there is always a way out.
www.campuscommonsphysicaltherapy.com 2 Sciatica occurs when irritation, inflammation, pinching, or compression impacts one or more nerves descending from the lower back into the legs. While typically not severe or Pain manifests in many forms, disrupts our daily routines, and challenges our resilience. Yet, it is also a profoundly personal phenomenon that most people experience. Whether acute or chronic, localized or widespread, physical pain is a thorn in our sides. One of the most common physical pains we see is called sciatica. WHAT IS SCIATICA? Sciatica is a widespread condition. About 40% of people in the U.S. experience some form of sciatica during their lifetime. It rarely happens before age 20 unless it is injury-related.
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True sciatica is any condition or injury that directly affects your sciatic nerve.
Defined simply as a short period of sleep taken during the day, napping has been celebrated for its ability to refresh the mind, rejuvenate the body, and restore energy levels. Whether embraced as a cherished tradition or indulged in as a necessary break, napping goes beyond relaxation. It is vital for enhancing cognitive function, boosting mood, and improving overall well- being. As we dive into the intricacies of napping, let’s explore the benefits and consider the various factors that enhance our well-being. COUNTING SHEEP
distractions that can hinder relaxation and sleep quality. This means putting away your phone, tablet, or any other electronic device that may tempt you to check notifications or scroll through social media. Creating a screen-free environment allows your mind to unwind and prepare for restorative rest without technology disruptions. HIT THE SNOOZE BUTTON
Additionally, incorporating physical activity into your routine before a nap can enhance its effectiveness. Engaging in exercise, whether a brisk walk, a yoga session, or a workout at the gym, helps expend energy, reduce
Taking naps during the day can be essential for some people and their ability to function. The amount of sleep you get during a nap will determine its benefits. The timing of a nap may fluctuate depending on your daily routine. For a midday nap, aim for a few hours after waking up and at least 4–5 hours before bedtime to avoid
stress, and promote relaxation. By exerting yourself physically before napping, you set your body up for deeper sleep and maximize the benefits of your rest period. Whether aiming for a quick power nap or a more extended rest, combining exercise with a screen-free environment sets the stage for a more rejuvenating and fulfilling nap experience. Maximize the opportunities to rejuvenate yourself by resting your mind and body; you will not regret it.
disrupting your nighttime sleep. Napping between 1 and 2 p.m. is optimal. As for duration, a nap should ideally last between 30 and 45 minutes, cautioning that longer naps may interfere with your ability to sleep well at night.
Before settling in for a rejuvenating nap, it is essential to disconnect from the digital
TAKE A BREAK
Grilled Steak With Chimichurri Sauce
Inspired by EasyChickenRecipes.com
Savor the flavor with our mouthwatering grilled steak, paired perfectly with vibrant chimichurri sauce.
INGREDIENTS • 2 lbs steak (flank, sirloin, or skirt steak) • 2 tbsp olive oil • Salt and pepper, to taste
• 2 tbsp olive oil • 1 tsp red pepper flakes • Salt and pepper, to taste
For the chimichurri sauce: • 1 cup fresh parsley, chopped • 2 cloves garlic, minced • Juice of 1 lemon
DIRECTIONS 1. Preheat grill to medium-high heat. 2. Rub the steak with the olive oil, salt, and pepper.
3. Grill the steak for 4–5 minutes per side or until it reaches desired doneness. 4. Meanwhile, make the chimichurri sauce: In a small bowl, mix together the parsley, garlic, lemon juice, olive oil, red pepper flakes, and salt and pepper. 5. Let the steak rest for 5 minutes before slicing. 6. Serve the steak with the chimichurri sauce and enjoy!
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INSIDE
THIS ISSUE
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Spend Spring in California Outdoors
A-Listers Who Haven’t Aged a Day
Sciatica Explained
The Intricacies of Napping
Grilled Steak With Chimichurri Sauce
Exploring the Holistic Diet Lifestyle
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Nutrition trends come and go, but a holistic diet is a timeless approach to nourishing the body, mind, and spirit. Holistic nutrition is rooted in the belief that well-being encompasses more than physical health. Let’s explore what a holistic diet is and how it can affect you.
about who grows your food will also promote a human connection to food, often forgotten in this age of industrialization. Bringing
that mindfulness and attention to texture, taste, and how food impacts your body will encourage better digestion and nutrient absorption.
At the core of a holistic diet is the idea that food is not merely fuel but a source of energy that influences every aspect of our being. This diet focuses on whole, unprocessed foods, with an emphasis on organic and locally sourced ingredients. The idea is that you can improve and optimize your overall health and well-being by choosing foods in their most natural states, devoid of additives and preservatives.
Furthermore, holistic diets often spotlight hydration. Adequate water intake is crucial for maintaining bodily functions, but it encourages detoxification, skin health, and mental health. Holistic diets recommend pure, filtered water over juice, soda, and mineral or sparkling water as a primary beverage choice. Water will further help digestive processes and complement the cleaner food you’ve added to your diet.
A holistic diet can be part of a lifestyle that nourishes a whole person. By focusing on
Incorporating this mode of mindfulness and intentionality into your eating habits is a key
unprocessed foods, intentionality toward foods, and the interconnectedness of bodily systems, you begin a journey toward well-being within your body. It’s a reminder that true wellness involves every aspect of ourselves.
aspect of holistic diets. By paying attention to where your food comes from and what is in it, individuals can cultivate a deeper connection with their meals. Learning
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