A simple question, should you take a pill to mask your pain, or should you try to fix the underlying cause?
Health & Fitness The Newsletter About Your Health And Caring For Your Body
Live Your Life Without Medication
Health & Fitness The Newsletter About Your Health And Caring For Your Body
Afraid of Taking Pain Medication? How Physical Therapy is the Natural Pain Relief Solution
A simple question, should you take a pill to mask your pain, or should you try to fix the underlying cause? It seems like almost every news broadcast these days features a story about a disturbing cluster of drug overdoses, with the word “opioid” prominently featured. So why are these prescription drugs -- which after all, are legal if they were prescribed to the user -- so much in the news these days? And what can you do if you’re torn between not filling your own prescription, versus seeking relief for your very real pain? Why Opioid Overuse Matters Both opioid prescription rates and deaths from opioid overdoses have quadrupled in the last two decades. Given these identical statistics, one can’t escape the obvious conclusion: Reliance on painkillers has gotten out of hand, and the consequences can be literally fatal.
According to the Centers for Disease Control and Prevention (CDC), doctors now write so many opioid prescriptions each year that it translates to one bottle per adult living in the U.S.Of the 330,000 people who died from drug overdoses in 2015, 50 percent involved prescription painkillers. Just as ominous is the discovery that people who become addicted to prescription opioids are 40 times more likely to become addicted to heroin. Beyond extreme physical risk, over-reliance on prescription painkillers can have other detrimental effects on your health. Withdrawal symptoms can be harrowing. And while you’re still using them, opioids can lead to depression, which sets up a vicious cycle of self-medicating in order to feel better emotionally as well as physically. How Physical Therapy Counters the Problem It’s important to get real about the reason people seek prescription painkillers in the first place -- the pain. These patients are not to
be condemned for seeking relief for injuries, arthritis and other degenerative conditions, or for post-surgical discomfort. At the same time, however, it’s becoming increasingly obvious that medications like Percocet, Vicodin, Opana and OxyContin are extremely addictive. Physical therapy, on the other hand, is so effective because it provides a multi-pronged attack to pain relief. First, therapists can help lessen the immediate pain through heat or ice therapy, lasers, as well as low-pulse electronic equipment. Targeted massage and gentle stretching also eases extreme discomfort when tension or stiffness is part of the problem. In addition, physical therapy works to eradicate the actual source of your pain. So, if weak muscles aren’t supporting an aching body part, for example, your therapy will address this underlying cause. Flexibility moves can also contribute to pain relief because stiffening joints often exacerbate discomfort, or lead to over-reliance on nearby, overstressed muscles.
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FEEL BETTER BY EATING BETTER
There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition: 1. Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. 2. Don’t Worry, “B” Happy. The B vitamins, including B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods rich in these vitamins. Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. 3. Drink Water. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. 4. Be Active Whenever You Can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jogg, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week. 5. Enjoy Your Food But Eat Less. Use a smaller plate for meals to help control the amount of food and calories you eat.
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Staff Spotlight… SVPT’s CEO
• Track weight loss • Track muscle mass gains/losses • Measure caloric intake levels Only $25 Full Body Composition Analysis GET THE INFORMATION YOU NEED TO FEEL AND LOOK YOUR BEST! Thomas Sawhill, P.T. Tom is the owner and founder of South Valley Physical Therapy which he opened in 1985. He received his Bachelor's Degree in Health Science from California State University Northridge and his Certificate in Physical Therapy from UCLA Hospital and Clinics in 1979. He also received a Certification in Applied Functional Science from the Gray Institute in 2016. He has been a Member of the APTA since 1977, and received a Special Recognition Award from the San Jose District of the California State PT Association in 1996. Tom was born in Cleveland, Ohio, 1 of 7 children; he is the 3rd by 5 minutes (he has an identical twin brother, named John that lives in Virginia)! His family moved to Southern California in 1963 and he and his brother celebrated their 6th birthday during the trip across country. He moved to San Jose in 1985 with his wife, Kathy, whom he married in 1979. They have 4 adult children, 2 daughters and 2 sons. They also have 6 grandchildren, 2 girls and 4 boys ranging in age from 16 months to 17! Tom is a nutritarian (just ask). He enjoys working out, spending time with his grandkids, traveling, watching hockey (Sharks), basketball (Warriors) and the history of WWII. He has a collection of art work and books on display at the office. Tom's practice philosophy is all about education! He likes his patients to understand their condition and how they can manage it and live fulfilled and active lives. Stay tuned next month for the information on our new staff members…and Tom & Kathy’s 40th wedding anniversary cruise to Hawaii!
CALL TODAY! 408-365-8400 Fax: 408-365-8417
For scheduling and pricing questions please email patientrep@svpt.net
We want to not only help our patients, but we love to give back to our community. Discover our events, recipes and goings on.
For scheduling and pricing questions please email patientrep@svpt.net Name: Phone: HEALTHY RECIPE Eating Right Never Tasted So Good! VEGAN BURRITO BOWL INGREDIENTS • 4 servings of brown rice (4.5 cups worth of cooked rice) • 1 can of black beans, drained and rinsed • chopped romaine lettuce • 2 cups of corn • ½ cup of chopped green pepper • 1 mashed avocado • halved cherry tomatoes DIRECTIONS Patient Referral Program Do you want to take advantage of our Patient Referral Program but don’t have a card handy? Just clip this card from the newsletter, add YOUR name and phone number and give it to a friend or family member. For every new patient you refer we will give you your choice of a gift card to the movies (good for 2 admissions), $20.00 for coffee or tea at Peet’s or a $25.00 gift card for Le Boulanger. Remember--each patient you refer must bring in a referral card and be a NEW patient to the clinic. South Valley Physical Therapy Would Like To Say Thank You! Thank You! CALL TODAY! 408-365-8400 Fax: 408-365-8417
Cook brown rice according to package instructions. You can use a rice cooker for convenience. While rice is cooking, make a batch of guacamole. Make salsa with corn and green peppers and set aside . Chop up romaine and slice cherry tomatoes. Once rice is finished, assemble burrito bowls with brown rice, black beans, romaine, corn, peppers, avocado, and cherry tomatoes.
2 Easy Movements
Try these simple exercises to help relieve your pain.
HAMSTRING STRETCH - WALL Lie on the floor in a doorway. Rest your leg against the wall. Scoot through the doorway until you feel a stretch up the back of your thigh. Hold for 6 seconds then repeat 10 times on both sides.
BUTTERFLY STRETCH Sit against a wall. Place soles of feet together. Push knees toward floor. Hold for 15 seconds repeat 3 times.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Exercises copyright of
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Does Your Friend or Family Member Need Physical Therapy? Tell Them to Check Us Out!
Do You Have Friends Or Family Unable To Do The Following? • Climb stairs without pain • Bend and move freely
If you know someone suffering with aches and pains give the gift of health. Refer them to South Valley Physical Therapy today. Pass along this newsletter or have them call us directly for a Pain Relief Consultation.
CALL TODAY! 408-365-8400 Fax: 408-365-8417
• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
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