Total Care_Relieve Your Arthritis

Health &Wellness The Newsletter About Your Health And Caring For Your Body

SEASONAL AFFECTIVE DISORDER (SAD)

Has your mood darkened with the shorter days and longer nights of fall and winter? If you’re like many people, getting less sunshine and being less active this time of year can contribute to feelings of sadness and apathy that may be associated with Seasonal Affective Disorder (or SAD). The good news is that regular exercise can help boost your mood and guard against symptoms of seasonal affective disorder. Exercise And Seasonal Affective Disorder According to the Centers for Disease Control (CDC) and Prevention, 14 percent of people in the United States experience SAD (also known as seasonal depression). But research shows that many people can manage or avoid SAD with 30 to 60 minutes of exercise and 20 minutes of exposure to sunlight each day. In addition, data show exercisers have lower rates of recurrent depression compared with study participants who do not exercise. These figures emphasize the importance of exercising throughout the winter, especially if your goal is health and well- being as well as a trim waistline. Try the tips for maintaining your winter exercise routine this winter: • Arrange your schedule to start and end later or earlier so that you can exercise outside after sunrise or before sundown. • Get outside to walk, jog, run, snowshoe, or cross country ski. The exposure to sunlight

can help increase your vitamin D levels and elevate your mood. • Enlist the services of a personal fitness trainer. Many people find meeting with a personal fitness trainer helps them stick with their exercise routine. Personal fitness trainers also can help vary workouts to keep them interesting and effective Get Professional Help For Sad If You Need It Although lack of sunlight and activity often are culprits of seasonal affective disorder, genetics and hormonal changes also may contribute to the condition. If exercise alone doesn’t improve your mood and your sadness persists for more than 2 weeks, schedule an appointment with one of our physiotherapists. We will provide you with techniques in addition to exercise to manage stress.

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Health & Wellness The Newsletter About Your Health And Caring For Your Body

FIND RELIEF FROM ARTHRITIS PAIN

Inside: • 12 Steps for Relieving Arthritic Pains at Home • Exercise Essentials • Patient Success Spotlight • Sweet & Sour Cauliflower Recipe

Did you know that arthritis is the leading cause of disability across the United States? According to theArthritisFoundation,approximately50millionpeople livewitharthritis.While it ispossible forarthritis todevelop inany joint, itmost commonly affects the neck, back, hands, hips and knees. There are hundreds of different types of arthritis but the most common are osteoarthritisandrheumatoidarthritis.Osteoarthritis isthemostcommon,and ithappensasagradual “wearand tear”ofcartilagesurrounding the joints.This can occur from age or from excessive, repetitive use of the affected joint(s). When cartilage is worn down, it can no longer act as a strong cushion and shock absorber for the joints, resulting in bone-to-bone friction and painful inflammation. Rheumatoid arthritis is a bit different from osteoarthritis and it is not as well understood. It is the second most commonly experienced form of arthritis, and it develops as an autoimmune response. When someone has rheumatoid arthritis, their immune system sees the joints as a threat. Because of this, the immune system attacks the joints, resulting in pain and inflammation. While research is still being done in order to better understand rheumatoid arthritis, many experts believe that your hormones, medical history, and environment could all be contributing factors. Whatever may be causing your arthritis pain, Total Care Physical Therapy can help you find relief. Contact us today to schedule a consultation and find out how our services can benefit you!

HowcanPhysicalTherapyRelievemy Arthritis Pain? Arthritic joints typically losetheirnormal levelsoffunctionandstrength,duetothechronic inflammation they are experiencing. However, one of the primary goals of physical therapy is to regain as much function as possible in the affected area(s) of the body. By restoring normal joint movement and improving muscle strength, the amount of excessive pressure on the joint can be relieved. Reducing the pressure on the affected joint decreases inflammation and helps relieve pain by improving mobility. When you arrive for your initial consultation at Total Care Physical Therapy, you’ll be greeted by one of our licensed and dedicated physical therapists. Each of our team members are movement experts with years of medical training, equipped in helping patients relieve the stiffness, achiness, and pain associated with arthritis. Your physical therapist will conduct a physical evaluation to analyze your joint movement,musclestrength,andoverallfunction, inorder topinpoint theexact areas that are causing you pain. You will then be prescribed a personalized treatment plan, focused around your specific needs. Treatment plans will include targeted stretches and exercises aimed at relieving your pain and improving your function, in addition to any specialized methods your physical therapist deems fit.This may include manual therapy, ice and heat therapies, electrical stimulation, or ultrasound. Your physical therapist may also include additional services as needed, such as weight management techniques to help ease some stress on your joints, and/or posture improvement to relieve stiffness and prevent injury.

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12 STEPS FOR RELIEVING ARTHRITIC PAINS AT HOME

Treatment plans for arthritis cases are aimed at relieving pain and decreasing the amount of inflammation, stiffness, and overall stress placed on the joint(s). However, there are also some steps you can take on your own to make sure your daily life is as pain-free as possible:

1. Stretch multiple times a day.

2. Alternate between weight bearing and non-weight bearing exercises.

3. Use tools that make it easier on your joints, such as large handled can openers and large grips on kitchen tools. 4. Carry grocery bags on your forearms, instead of straining the joints in your fingers. 5. Have commonly-used items within easy reach to avoid squatting, kneeling, or having to reach high overhead. 6. Get up and move often. Don’t sit for more than 30 minutes without getting up for a break.

11. Avoid fried foods, sodas, and other items that increase inflammation in your body. 12. Work with your physical therapist to create a treatment plan and update it with a yearly check-up. If you are living with joint pain, call us today to learn more about our arthritis treatment programs. We recommend a yearly physical therapy check-up to ensure you are performing at your best. Find relief for your arthritic pains today with Total Care Physical Therapy!

7. Avoid prolonged kneeling.

8. Maintain proper posture when sitting and standing.

9. Drink plenty of water.

10. Eat nutritious foods.

Healthy Recipe: Sweet & Sour Cauliflower

INGREDIENTS • 5-6 cups cauliflower florets

• 2 tbsp soy sauce • 1/2 cup apple cider vinegar

• 1 tsp garlic powder • 1/2 tsp onion salt • 1/4 cup ketchup • 1 tbsp cornstarch • 2 tbsp cold water

• 3 tbsp vegetable oil • 1/3 cup corn starch

• 3-4 cups steamed rice, for serving • thinly sliced green onions for garnish • 3/4 cup sugar DIRECTIONS Preheat oven to 425 degrees and grease a baking sheet. Combine cauliflower and oil in a large ziplock bag. Seal and shake to coat cauliflower in the oil. Open the bag, add corn starch, seal bag, and toss to coat again. Transfer coated cauliflower to a greased pan. Bake for 15-20 min until cauliflower starts to brown on the bottoms. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown.

While cauliflower is cooking, prepare the sauce by adding sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together the corn starch and cold water in a small bowl until dissolved. Add to sauce pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions. https://www.lecremedelacrumb.com/baked-sweet-sour-cauliflower/

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Discover How To Live Pain Free!

Patient Success Spotlight

At Total Care Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring, health experts during focused and individualized sessions. 1. CALL AND TALK TO YOUR THERAPIST 2. DISCOVER WHY YOUR PAIN HAS COME BACK 3. GET YOUR CUSTOM RECOVERY PROGRAM FIND US ON SOCIAL MEDIA

“I recommend Total Care PT Without reservations.”

“I was so fortunate to have found Tom Bouziotis for my physical therapy, after I had my second knee replacement. He is, by far the most knowledgeable, personable, compassionate, and helpful therapist I have ever had. His technique of heat, machines, hand manipulation, tens therapy, and ice, is spot on. Since then, my husband Joe and I have seen him for some shoulder and hip issues, and Joe is presently seeing the rest of his staff following his knee surgery. I recommend Total Care PT Without reservations. As the Tina Turner song goes, they’re “Simply the Best”” - Mary & Joe C.

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• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art Facility Features of Physical Therapy: DO YOU SUFFER FROM ACHES & PAIN?

Exercise Essentials Try this stretch if you are experiencing pain.

Stretches Back

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SINGLE KNEE TO CHEST STRETCH While lying on your back, hold your knee and gently pull it up towards your chest. Hold for 20 seconds and repeat three times on each leg.

Mention This Coupon To Receive A BACK PAIN ANALYSIS

Call Today! 908-262-7404

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