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NEWSLETTER Your Resource for Health, Wellness, and Caring For Your Body
DECEMBER 2023
DON’T LET HOLIDAY STRESS BECOME A PAIN IN THE NECK!
345.943.8700 | THEPHYSIOTHERAPYCENTER.COM
HAVE YOU BEEN NOTICING NECK PAIN OR HEADACHES THIS HOLIDAY SEASON?
A physiotherapist can help relieve any built-up tension in the affected area of your body through manual techniques and targeted exercises/stretches. They can also help with posture training and relaxation techniques if posture or stress is the culprit of your neck pain/headaches. Physiotherapists are movement experts who can assess the area(s) that are bothering you and design a personalized treatment plan for your specific needs - so you can get back to enjoying time with your loved ones, without worrying about pain.
IT IS NO SECRET THAT THE HOLIDAY SEASON CAN BE A REAL HEADACHE - AND CAN ALSO LEAD TO THEM! The increased stress that we all feel around the holidays can cause the muscles around the neck and shoulders to tense up, resulting in neck pain and stress-related headaches. At The Physiotherapy Center LTD., we want to make sure that you are comfortable and pain-free this holiday season, so you can take some time to relax amidst all of the hustle and bustle! If you notice yourself experiencing neck pain or headaches, don’t hesitate to contact us today to consult with one of our dedicated physiotherapists. HOW CAN PHYSIOTHERAPY HELP RELIEVE MY NECK PAIN AND HEADACHES? Neck pain and headaches commonly stem from tension in the upper back, neck, or shoulders. Headaches can also develop due to dehydration and stress, so make sure you are taking time to drink water and allowing yourself to relax while you’re running around this holiday season!
HOW CAN I GET STARTED?
If you have been noticing pain this holiday season and you’re looking for relief, The Physiotherapy Center LTD. is here to help. Don’t let persistent neck pain or headaches ruin your joy this holiday season - schedule your consultation today to get started on the first steps of your treatment plan!
CLICK HERE TO SCHEDULE YOUR NEXT APPOINTMENT
345.943.8700 | THEPHYSIOTHERAPYCENTER.COM
HOW TO AVOID A WINTER SLUMP Are you feeling a little down this winter? If so, you’re certainly not alone. The winter season is a tough time for many people. The lack of sunlight, cold weather, and shorter days can lead to the winter blues, which causes people to feel tired, lethargic, and less motivated. The winter blues can be triggered by seasonal affective disorder, which causes some people to experience depression during the winter months. The most common symptoms include feeling down or sad, having trouble concentrating, sleeping too much, and gaining weight. Thankfully, there are many ways to reverse your winter slump and beat the winter blues, including: 1. Exercise more: Exercise is one of the best ways to improve your mood. It releases endorphins, which are hormones that create a sense of happiness and euphoria. Exercise also releases serotonin, a neurotransmitter that can help with feelings of anxiety, stress, and depression. If you’re not one to brave the cold weather, know that there are plenty of indoor exercises that can give you a great workout, such as yoga or pilates. 2. Socialize more: Spending time with friends and family lifts your mood and improves your mental health and self-esteem. Feelings of depression thrive when someone
feels isolated, so it’s crucial to surround yourself with a healthy and loving support system. 3. Take care of yourself: Get enough sleep, drink lots of water, eat healthy food and take breaks from work when needed to refresh your mind. Remember that your health is your greatest asset and should be your number one priority at all times. 4. Get a hobby: Now that it’s getting colder, you’re likely spending a lot more time inside. Now is the perfect time to pick up a hobby! You could learn to play an instrument, practice your drawing or painting skills, learn to sew or embroider, or start an indoor herb garden.
HOW TO SURVIVE ARTHRITIS & COLD WEATHER
1. Keep warm. If the winter chill bothers your joints, the best antidote is to bundle up! Layer up with hats, gloves, and scarves. You could also take a warm bath to help your stiff joints. 2. Exercise. When you’re in pain, exercise might be the last thing on your mind. But did you know that getting active is the single most effective way to alleviate arthritis pain and keep your joints happy? Exercising can include anything from taking a yoga class to walking around your neighborhood. 3. Practice healthy eating habits. Did you know that your diet can contribute to your levels of inflammation and, consequently, how much pain you’re in? Opting for anti- inflammatory foods can significantly improve arthritis symptoms. If you believe you need some extra help when it comes to pain relief this season, don’t hesitate to contact us today!
Do you notice that your arthritis becomes more painful in the winter? Does it become harder to go about your daily activities? Arthritis can hinder many qualities of life — from work to hobbies to overall mobility. Some people are so affected by arthritis that they cannot work and have to go on disability. If you are suffering from the chronic pain of arthritis, or you think you might be, call The Physiotherapy Center LTD. to schedule a consultation with one of our physiotherapists. Physiotherapy is a safe, healthy, and effective way to treat arthritic pain. Although cold weather does not cause arthritis, it can aggravate existing aches and pains. According to the Arthritis Foundation, cold temperatures can increase pain sensitivity, slow blood circulation, and cause muscle spasms. Luckily, there are some things you can do to help alleviate your arthritis symptoms in the winter, including:
345.943.8700 | THEPHYSIOTHERAPYCENTER.COM
ENJOY THE HOLIDAYS WITHOUT OVEREATING
2. Enjoy your favorite foods in moderation: The key is to enjoy your favorite foods in moderation. They can still be on your plate, but try not to overdo it! Wait for 15 to 20 minutes before grabbing seconds to ensure you don’t overeat. 3. Drink water: If you’re like most people, you tend to opt for sugary drinks or alcoholic beverages at your holiday parties. Amid all the excitement, it’s important to remember to drink water still. Staying hydrated is a critical element of healthy nutrition and helps digestion. 4. Have a healthy breakfast every morning: Eating a healthy breakfast is essential for your health and weight. Protein- rich foods are the best choice for breakfast because they keep you full longer and help you avoid overeating later in the day. Protein-rich foods include eggs, milk, yogurt, cheese, beans, nuts, and seeds. Eat slowly: Eating slowly is good for your health and your waistline! It takes around 20 minutes for your brain to tell your stomach that it’s full, so eating too quickly will lead to overeating and weight gain. Eating slowly also helps you enjoy the food more and prevents you from feeling hungry too soon after a meal.
The holidays can be one of the most challenging times of the year for those who are trying to maintain a healthy lifestyle. It is a time for family and friends, for good food and decadent desserts. But it doesn’t have to be! Here are five tips to help you stay healthy during the holidays. 1. Eat before you go: If you know that there will be many tempting treats at your holiday gathering, try eating a healthy dinner before you arrive. This way, you still have room for a small dessert and avoid overeating.
DO YOU NEED HELP FINDING RELIEF FROM YOUR PAIN?
WE CAN HELP YOU: • Decrease your pain • Increase your strength • Increase your activity level
• Increase your flexibility • Improve your health • Get back to living MENTION OR BRING IN THIS COUPON TODAY FOR A
FREE ACHES & PAINS CONSULTATION CALL TO RESERVE YOUR SPOT TODAY | WE HAVE LIMITED SPOTS AVAILABLE
345.943.8700 | THEPHYSIOTHERAPYCENTER.COM
“Telehealth involves using telecommunications and virtual technology to deliver healthcare outside of traditional healthcare facilities. Telehealth, which requires access only to telecommunications, is the most basic element of “eHealth,” which uses a broader range of information and communication technologies (ICTs). Telehealth examples include virtual home health care, where patients such as the chronically ill or the elderly may receive guidance in specific procedures while remaining at home. Telehealth has also made it easier for healthcare workers in remote field settings to obtain advice from professionals elsewhere in diagnosis, care, and referral of patients. Training can sometimes also be delivered via telehealth schemes or related technologies such as eHealth, which uses small computers and the Internet. Well-designed telehealth schemes can improve healthcare access and outcomes, particularly for chronic disease treatment and vulnerable groups. Not only do they reduce demands on crowded facilities, but they also create cost savings and make the health sector more resilient. Since remote communication and treatment of patients reduce the number of health service visits, transport- related emissions and operational requirements emissions are reduced. In addition, fewer space demands can result in smaller health facilities, with concurrent reductions in construction materials, energy and water consumption, waste, and overall environmental impact.” From: Health and sustainable development – https://www.who.int/sustainable-development/ health-sector/strategies/telehealth/en/ To ensure you have a great appointment, please check the following: 1.Camera Position & Location: Your camera should be set up to allow you to move around and remain visible to your physiotherapist. 2. Device Power Source: It is best to have the device plugged in. 3.Audio: Consider using earbuds or Bluetooth headsets for more precise sound. 4.Internet Connection: It should be 15Mbps or higher. You may check your internet connection at fast.com. 5.Environment: A quiet private space free of distraction is recommended so that you will be more focused. WE OFFER TELEHEALTH
RECIPE OF THE MONTH
Chocolate Hazelnut Biscotti
Ingredients: • 1 1/3 cs all-purpose flour • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/4 tsp kosher salt • 1/2 c butter, softened • 1/2 c chocolate hazelnut spread
• 1/2 c sugar • 1/2 c brown sugar • 1 egg • 1 tsp vanilla extract • 3/4 c chopped toasted hazelnuts
Directions: Preheat the oven to 375 degrees F. In a medium bowl combine the flour, baking powder, baking soda, and salt. Set aside. In another medium bowl combine the butter, chocolate hazelnut spread, sugar, and brown sugar. Using an electric mixer, cream the ingredients together, about 4 minutes. Add the egg and vanilla and beat until smooth, about 1 minute. Using a wooden spoon or rubber spatula, stir in the flour mixture until just combined. Add the hazelnuts and stir until just combined. Using a tbsp measure, spoon out the cookie dough onto a cookie sheet, spacing the mounds about 4 inches apart. Use the tines of a fork to flatten the cookie dough. Bake until lightly golden around the edges, about 10 to 12 minutes. Use a metal spatula to transfer the cookies to a wire rack and let cool.
345.943.8700 | THEPHYSIOTHERAPYCENTER.COM
MEET OUR TEAM
Vanessa Williams-Small Senior Physiotherapist
Sandeep Kumar Physiotherapist
Resean Reece Physiotherapist
Jermaine James Physiotherapist
Nathania Gauntlett Operations Team
Marvin Torio Operations Team
Britney Ferguson Student Intern
Corey Westerborg Student Intern
To help you “Get back to better again“
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