Take a look at our January newsletter!
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January 2024
ON THE
MOVE
LET YOUR IMAGINATION RUN WILD Creativity Is a Gift That Builds a Better Life
I always tell my kids, “Get bigger, but don’t grow up.” I’m not sure they understand it, but I’ll keep saying it until they do. I want them to grow, experience life, and explore the world, but I never want them to lose their ability to find fun and passion in all they do. I don’t want them to forget what it’s like to be a kid and live in the moment. January is National Hobby Month, and while I find it somewhat silly that we have many different national days and months for certain things, like National Apricot Day on Jan. 9 and National Bagel Day on Jan. 15, National Hobby Month is an important designation to celebrate. Reflecting on my time in the Boy Scouts in my teenage years, I remember all the fun activities that built my foundation for creativity and hobbies. I remember it like yesterday — as my parents drove me to Camp Yawgoog in Rhode Island, I pouted in the car as they tried to convince me it would be a good time. And, like many parents are, they were right. I had the time of my life when I was introduced to camping, wood carving, chants, songs, campfires, and metalwork. As I approached Eagle
Scout, I built a wooden toy race car and tested it on the track. My dad helped me, and my race car was a success — we even won first place! Developing these hobbies at an early age taught me the importance of taking the time to do things for myself — things I enjoy — activities that take my mind off work and my to-do list. Hobbies are a fabulous outlet. For some, it’s sports, and for others, they love getting outside and enjoying nature. Some enjoy collecting items, sketching, or painting. I have many friends and patients who love the paint and wine events where you can paint while enjoying a glass (or two) of your favorite wine. It works out well because if your painting comes out rough, you can blame it on the wine! Einstein once said, “The intuitive mind is a sacred gift, and the rational mind is a faithful servant. We have created a society that honors the servant and has forgotten the gift.” When we do something we enjoy, like a hobby, our intuitive mind is enhanced and strengthened, just like a muscle. And while you paint, sculpt, or write poetry, you use your intuition and everything you’ve learned up until that moment to be creative in your hobby. Your neuropathways are lit up as you tap into your creative side, and new connections are formed in your brain. I fear that we are too sparse when it comes to creativity and the way of the “gift.” Sometimes, in the hustle and bustle
of our daily lives, we do things just to get them done — to check them off our lists. We must trust our intuitive minds. We must observe the amazing things that it creates. After all, it is formulating something new out of life experiences and making our own lives easier and more enjoyable to live. It is on our side! Albert would take a “power nap” that would clear and reset his mind so that it would work better afterwards. It allowed him to access the full spectrum of his recorded thoughts and formulate something new. Have you ever had a great idea just out of the blue when you weren’t trying, maybe right when you were about to go to sleep or just waking up and you felt the need to write it down before you forgot it? So, whether you are caught up in creating a new piece of art or just relaxing your mind when it is on overload, it is important to strengthen this “muscle” so the mind that directs the “ship” is good at making novel decisions each and every day that can improve your relationships and your physical and mental health. In 2024, I urge us all to listen to our bodies and minds. Rest it when it needs a rest and be disciplined enough to schedule creative time during the day so you can, even for a brief time, be a kid again! –Dr. Robert Morea
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Why Does Our Body Suddenly Jerk Awake? And Other Fun Facts About Our Body
Your body can do weird things you may have never been able to explain. Well, we’re here to fix that! Here are four fun facts about the human body you may have always wondered about. Lactose Intolerance Lactose intolerance is the inability to fully digest lactose, a sugar in milk and dairy products, as a result of the
90 minutes to several hours, before switching to the other. This cycle is believed to be regulated by the autonomic nervous system and is a natural process most people aren’t consciously aware of. This is also why when you get sick, one nostril can get congested while the other works fine. Body Jerks When Exhausted Have you ever tried to fall asleep only for your body to quickly jerk for no apparent reason? That’s called a hypnic jerk but is also known by other names, like sleep start. The twitch typically happens during the early stages of sleep and is considered a benign myoclonic jerk, a form of involuntary muscle twitch. While the exact reason is not entirely understood, it is theorized that the jerk is a neural mechanism that helps the body transition from wakefulness to sleep. It may occur more often when you are exhausted or anxious. Your Ears Keep Growing While most parts of the human body reach a specific size and stop growing, ear cartilage grows slowly as people age. This phenomenon is due to specialized cartilage cells called chondrocytes that continuously produce new cartilage material. This ongoing growth is not usually noticeable daily, but it can become quite apparent when comparing photographs from different stages of a person’s life.
LCT gene in the body mutating during infancy. The prevalence of lactose intolerance differs by ethnicity and is more common among people of Asian, African, and Native American descent, but the condition affects 65% of the global population. Lactose
intolerance generally manifests in adolescents and young adults and varies in prevalence depending on the region in which a person lives.
One-Nostril Breathing Most people do not breathe equally from both nostrils, a phenomenon known as the
“nasal cycle.” One nostril is usually dominant for a period, ranging from
BREAK A SWEAT WITH LOW-IMPACT WORKOUTS!
Protect Joints, Enhance Strength, and Aid Recovery
Swimming Perhaps the most popular low- impact exercise is swimming. Injured athletes and older gym-goers have long cherished it because the water allows the body to move without pressure on joints and ligaments. The low-impact workout includes cardio, strength, and flexibility! Similar to rowing, swimming allows plenty of customization for intensity. Pilates If you’re searching for an activity that’s less cardio-focused and more strengthening, then head to your nearest Pilates class! Pilates is a low-impact form of exercise involving a variety of movements that target your core muscles and improve your body’s alignment. Many people comment on their improved balance and posture after regularly practicing Pilates, which can make you feel and look taller!
Low impact doesn’t necessarily mean low intensity. While these workouts are gentle on joints and ligaments, they can still make you break a sweat! Low- impact workouts involve movements that don’t require jumping, running, or any other activity that can be harsh on your skeletal system. That’s why they are perfect for people starting to exercise, recovering from an injury, or looking to give their joints just a bit more TLC. Here are some examples of accessible low-impact workouts to try. Rowing You’ve probably seen rowing machines at the gym and were too intimidated to hop on. Yet, rowing machines offer a total body workout without the stress on your joints! No weights are required, and rowing is a strength and cardio workout that can vary in intensity depending on the equipment settings. Simply strap your feet in, grab the handlebar, and start rowing!
Cycling Former runners are known to be cycling fans because it offers the same rush and cardio as running but without the joint pain. Whether on a stationary bike at home, in a spin class at the gym, or cycling through the neighborhood, you’re bound to get your heart pumping. Be sure your bike is adjusted correctly for your size and that you follow the correct form to avoid strain or injury. The key to each of these workouts is to practice with proper form and technique. Partner with a professional or a personal trainer to ensure you gain the maximum benefit from your low-impact workout.
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What You Need to Know About the Glycemic Index Crack the Carb Code
This can lead to an immediate burst of energy, but you’ll soon be crashing and feeling hungry all over again. The slower these carbs are digested, the more stable your blood sugar levels are, leading to longer-lasting energy throughout the day. You will also feel fuller for longer. What separates slow- digesting carbs from fast-digesting carbs is their glycemic index score. What is the glycemic index? The glycemic index (GI) rates different foods by how quickly they release glucose into the bloodstream. The higher the GI score, the faster the carbs are converted to sugar. Any carb with a GI score over 70 is considered a high-GI food (fast-digesting carb). An average score ranges from 56 to 69. However, only slow-digesting carbs have a GI score below 55. Fast-Digesting Carbs to Avoid The goal is to consume carbs that will keep you feeling full longer and not lead BAKED SALMON WITH GARLIC AND LEMON
to rapidly increasing blood sugar levels. In order to do so, you should avoid the following fast-digesting carbs: • Candy • Cake • Soft drinks and juices (with added sugar) • White rice • White bread • Ice cream • Most breakfast cereals • Sugar Slow-Digesting Carbs to Consume To feel less hungry, try eating more low- GI foods, such as: • Leafy vegetables • Tomatoes • Nuts • Whole-wheat pasta • Brown rice • Quinoa • Oats • Legumes • Fresh fruits Incorporating more slow-digesting carbs into your diet will help with weight management and controlling your blood sugar. But you should also be aware that you’re consuming a well-balanced diet!
TAKE A BREAK! Carbs have long been a villain when it comes to trending diets, but are all carbohydrates truly bad for you? The food pyramid doesn’t lie; we all need carbs for sufficient energy. However, some carbs are better than others. The difference is that some are slow- digesting carbs while others are fast‑digesting carbs. Carbs turn into glucose (sugar), but some break down faster than others and can cause quick blood sugar spikes.
Prepare to tantalize your taste buds with a zesty dish that combines salmon with the vibrant flavors of garlic and lemon!
INGREDIENTS
• 2 lbs salmon fillets • 4 cloves garlic, minced • Juice of 2 lemons • 2 tbsp olive oil
• 1 tsp dried oregano • 1 tsp dried thyme • Salt and pepper, to taste
DIRECTIONS
1. Preheat oven to 375 F. 2. Line a baking dish with parchment paper. Place the salmon fillets on the baking dish. 3. In a small bowl, mix together the garlic, lemon juice, olive oil, oregano, thyme, salt, and pepper. Pour the mixture over the salmon. 4. Bake for 15-20 minutes or until the salmon is cooked through. Serve and enjoy!
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
718.747.2019
212-73 26th Ave. Bayside, NY 11360
theptdoctor.com
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
1. Renew Your Relationship to Your Hobbies 2. 4 Fascinating Facts About the Human Body Revealed Elevate Your Fitness With Joint- Friendly Workouts 3. The Science Behind Slow- and Fast- Digesting Carbs Baked Salmon With Garlic and Lemon 4. A Health Secret From Chris Hemsworth INSIDE THIS ISSUE
READY TO TAKE THE ICY PLUNGE? Why Hollywood Stars Use This Unique Recovery Tool
Enhances Emotional and Mental Well-Being Cold-water immersion has also been credited with offering emotional and mental benefits. While the research is not exhaustive, many proponents attest to improved mood and
Want to look like an A-list Celebrity? Then you should know one of their health and beauty tricks for staying in shape — taking ice baths. Big names like Chris Hemsworth, Madonna, and Tom Cruise all take advantage of cold-water immersion. Here are five benefits this icy treatment provides. Reduces Muscle Soreness After a grueling workout, many people turn to ice baths or cold showers to ease sore muscles. Cold-water immersion shows promise in reducing delayed onset muscle soreness (DOMS) compared to passive interventions like rest or heat packs. Boosts Immune System A plethora of anecdotal evidence supports the immune-boosting potential of cold-water immersion. People who regularly partake in cold swimming
mental clarity following a dip in cold water. Provides Anti-Inflammatory Effects
One of the critical assumptions about cold-water immersion is its ability to reduce inflammation, particularly in skeletal muscles. While human data are limited, many believe the practice may be effective for this purpose. Improves Metabolism While the science is still in its infancy, some evidence suggests that the body has to work harder to maintain its core temperature when exposed to cold water, potentially aiding in weight loss and metabolic function. More research is needed to substantiate many of these claims, but existing evidence makes a compelling case for the advantages of cold-water immersion. Whether for athletic recovery or general wellness, this practice may be worth adding to your routine.
often report that they “haven’t been ill” for extended periods.
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Pre-Surgical Rehab Benefits 1. Quicker Recovery: Pre-surgery rehabilitation strengthens and mobilizes muscles around the joint and adjacent joints for quicker recovery. 2. Enhanced Surgical Outcomes: Patients entering surgery in a stronger, more flexible state experience smoother surgical procedures and improved outcomes. 3. Educational Benefits: It provides knowledge about post-operative care and exercise techniques, helping to manage expectations and reduce anxiety. Pre-surgical rehab creates a smoother transition for you after your surgery. We will pair you with the same therapist for your post-surgery rehab for optimal recovery. HAVING SURGERY SOON FOR A JOINT REPLACEMENT? Have You Considered Pre-Surgery Rehab?
For more information or to schedule your Pre-Surgery Rebab, call 718.747.2019. No prescription required. Covered by Medicare insurances.
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
BALANCE SPECIALISTS
Sung Cho, OT
Dr. Jacie Schneider
Davida Goldstein, OT
FREE BALANCE SCREENINGS
When: Friday, Jan. 12 Time: Call 718.747.2019 for an appointment Where: The PT Doctor clinic
• Are you afraid when you walk? • Are you doing less because you feel unsteady on your feet? • Have you missed out on family gatherings or activities you love because you’re afraid of falling? • Are you tired of doing less? • Are you tired of depending on others? • Do you want to walk better, without a cane or a walker?
Learn what you can do to improve your balance and reduce your risk of falling before it’s too late.
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
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