Nutrition Tips For A Healthy Summer
Staff Spotlight
4. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 5. Enjoy summer berries and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick. 6. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized. 7. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week.
Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below. 1. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at eachmeal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 2. Drinkwater or herbal tea instead of sweet tea. Greenteahasanaturalcomponentthathelpsspeedup yourmetabolism.Skiptheboxteaandoptforthebrew- it-yourself withboilingwater and a tea-bag-type tea. 3. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner.
HOW CAN PELVIC FLOOR THERAPY HELP YOU?
Anna Marsh OTD, OTR/L, Occupational Therapist
• Relaxation techniques. Physical therapy also focuses on relaxing! Relaxing your muscles allows them to ease tension, which makes it easier to stretch and massage them later. It’s not always easy to relax on command though, so your physical therapist may suggest specific relaxation techniques, such as guided imagery or biofeedback, to assist you with the process. • Postural exercises. These specific types of exercises are aimed at refining and strengthening the pelvic floor muscles and other postural muscles, which are often not paid attention to assist in postural retraining. Anna began her occupational therapy career working in hospitals helping patients gain independence while recovering from acute and chronic conditions. While pregnant with her second child, Anna experienced pelvic pain which continued after the birth of her son. Unable to receive proper medical care (due to limited resources in the town she lived in), Anna began doing her own research, educating herself on pelvic floor dysfunctions- and she has not stopped since. While Anna’s passion is caring for mothers, she seeks to help all people co nect with nd heal their elvic floors. As an occupational therapist, An a’s goal is to help her patients act vely participate in their everyday activiti s without pain and limitations. Pelvic pain is caused by a number of different factors, and pelvic floor rehabilitation can help reduce or eliminate the pain and symptoms you are experiencing. If you are suffering from pelvic pain, endometriosis, having issues with urinary incontinence, have recently given birth, or just want to make sure that all is well with your pelvic floor, it’s a great idea to see a physical therapist! Rising Sun Physical Therapy is taking a holistic approach to pelvic floor rehab, and your physical or occupational therapist will conduct a thorough examination, find the source of your pain, and create a customized treatment plan to help reduce the severity of your symptoms. We want to make sure you feel seen and heard, and leave our office knowing you’re in good hands. Give us a call today to schedule an appointment and get back to living your life without that nagging pelvic pain! Ann receiv d her Do torat in Occupational Therapy from Creighton University in Omaha, Nebraska. She has trained with the Herman & Wallace Pelvic Rehabilitation Institute and will be obtaining the Pelvic Rehabilitation Practitioner Certification.
What To Expect From Pelvic Floor Therapy Pelvic floor therapy focuses on strengthening the ligaments, tendons, and muscles of the pelvic floor. When muscles in the pelvic area become tight or weak, your daily life can be negatively impacted, because this region helps in supporting the core of your body and is a key part of everyday movement. One of our licensed physical therapists will take a look at your medical history, and conduct a thorough examination to decide what type of treatment you’ll need. This may include stretches, ultrasound therapy, manual therapy, and at home exercises to reduce pain and strengthen or loosen your pelvic muscles, depending on your condition. Did you know that pelvic floor rehabilitation is a common option with women who are preparing for childbirth? It ensures an easier delivery and oftentimes can prevent the need for a C-section. Some common techniques used during pelvic floor rehabilitation include: • Deep tissue class 4 laser therapy. Treatments are fast, safe, painless and most patients experience results after only a few sessions. It’s a safe and effective way to relax tight muscles and repair damaged tissues. • Diaphragmatic breathing. Your physical therapist can teach you how to practice deep breathing exercises. These will allow your diaphragm to expand and contract properly, which helps in relaxing muscles in the pelvic area. Relaxed muscles will drop and lengthen, providing simple pain relief. These breathing exercises can also be done at home. When I first started therapy, I was having a lot of difficulty with a r ge of mo ion (ROM) and swelling. It ade opening doors, using my phone, and everyday tasks more difficult (like washing my hair). Through therapy, I was able to bring my swelling way down, which made things less painful, and increase my ROM to make a fist, which made holding and opening things significantly easier. Patient Success Spotlight
The best indication I have to how much I‘ve improved is that I don’t notice it anymore. Before I would avoid using my left hand, but I feel like I’m close to 100% ! Thank you! — Jordan T. Exercise Essentials Relieve Pain In Minutes!
IT BAND STRETCH | SIDELYING Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 30 seconds. Repeat as needed.
See what results await you! Call us today at (415) 282-4083 or visit our website at risingsunphysicaltherapy.com!
www.risingsunphysicaltherapy.com
Call For Your Appointment Today! (415) 282-4083
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