Advanced PT Terryville - March 2021

MARCH 2021

WWW.PHYSICALTHERAPYCT.COM 311 MAIN STREET, TERRYVILLE CT 06786

860-506-4124

AN OPTIMIST’S GUIDE TO A FASTER RECOVERY 2 WAYS TO SHIFT YOUR MINDSET THIS SPRING

Did you know that March is National Optimism Month? The moment I heard about it, I knew I had to share it with you because I credit optimism for getting me through 2020. Last year was one of the most challenging business years I can remember, but my team and I powered through it with positivity (and a little help from our friends — you!). On a smaller scale, looking on the bright side helps me manage the stress of my day-to-day life, and I think cultivating an optimistic mindset could be beneficial to you, too. I’m not sure where my positive outlook comes from. For as long as I can remember, I’ve been a glass-half-full kind of person. I think I’m just wired for it, which is part of what made physical therapy a good career choice for me. When people come in for PT, they’re often at the lowest point in their lives — they are in pain, can’t move well, and are dealing with the trauma of an accident or injury. It takes someone with a lot of positive energy to jolly them out of that slump and help them see a light at the end of the tunnel. It sounds silly, but positivity is actually some of the best medicine there is. And I don’t just mean having an optimistic doctor or PT. As a patient, you can use positivity as a tool in your recovery. In my experience, people who come into the clinic feeling optimistic about their odds of recovery tend to

get back on their feet more quickly than pessimists. A study published in the Journal of the American Medical Association backs this up. According to Harvard Medical School, the study found that “people who had a positive attitude toward aging were 44% more likely to recover from a disability than those with a more negative attitude. They were also more capable of going about their daily activities.” Amazing, right? I don’t claim to be a positivity guru, but there are two tricks I use to keep my chin up. 1. Look at the big picture. When I’m in a not-so-great situation, I try to analyze things objectively and put my troubles in perspective. It sounds cheesy, but the complaint “my foot hurts” pales when you think about the fact that some people don’t have feet! To do this, just remind yourself that whatever obstacles you have in your life, some people probably have it better, sure, but others have it worse. 2. Prepare for the worst. Maybe it sounds contradictory for an optimist to say “prepare for the worst,” but the second part of that phrase is “hope for the best” for a reason! Life isn’t designed to be easy, and if you accept that and plan for its challenges, I guarantee you won’t hit as many low points. Disappointment isn’t nearly as crushing if you’re mentally prepared for it, but victory is just as sweet. I know that if you aren’t hard-wired for optimism, it can be difficult to change your thinking. That’s why my team and I do everything we can to help you stay positive while you’re in the clinic. We’re always laughing, having fun, and encouraging our patients. I also love to share stories of patients who have succeeded with their treatments and gone on to play sports, pick up their grandkids, and hike mountains again. One of my favorite spots in the clinic is our wall of testimonials, where dozens of those inspiring stories live. If you’re ever feeling down about your progress, I recommend checking out that wall. It always lifts my spirits, and with luck, it might be just the pick-me-up you need to get motivated again and reach your goals.

–Jarred Parker

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TERRYVILLE

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MIND OVER MATTER HOW YOUR EMOTIONS AFFECT YOUR HEALING

When combating pain, patients tend to think physically. They recognize how much the pain hurts them or hinders their ability to do what they love, and they focus on the physical ways this can be improved. However, researchers have found that this isn’t the only way to deal with and overcome pain. Psychological researchers have discovered that merely thinking about a time when you were happy, sad, or scared, can cause a real, visceral reaction from your body. You can begin to sweat and experience a faster heartbeat when you recall that time you were scared, or you can genuinely smile or laugh as you remember a pleasant memory with a loved one. That same idea can be applied to healing from a physical injury, too. According to researchers at Harvard University, being in a constant state of anxiety, stress, or depression — as is common when experiencing an injury — only heightens your body’s fight-or-flight response. This raises your blood pressure and inflammation, resulting in increased pain. Essentially, your body is trying to survive and is working overtime to succeed. It’s compensating for the area in pain, and all energies are going into what’s wrong, rather than preventing other issues. This is the mind-body connection, and it has a common effect on patients healing from injuries, cardiac events, major surgeries, and other medical events. Without proper intervention, diminished mental stamina can wreak havoc on your body. It’s vital that you prioritize your mental health as you heal from an injury, and you can start with these three tips.

Keep a Journal: It might sound cheesy to write down your thoughts each day, but a journal can be the tool you need to pinpoint specific stressors. You might find you have a consistent diminished mood in the early afternoon or after interacting with a coworker. By identifying these triggers, you can better combat them. Find Social Support: Life’s better with someone by your side, isn’t it? Find and surround yourself with people who motivate you most. Ensure your circle has people you can trust, vent to, and who are honest and supportive. Seek Professional Help: A physical therapist can help you find the relief you need physically, while a psychiatric therapist can help you navigate your emotions and mental hurdles in overcoming this pain. Therapy is not just for those with diagnosed conditions. It can help you sort out your emotions and develop healthy coping mechanisms for improved well-being. Recovering from pain is never an easy road so don’t be your own worst enemy. Our team is here to support you during your physical journey, be the cheerleaders you need mentally, and offer any suggestions we can to increase your mental well-being. Just ask us how!

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LAUGH MORE, AGE LESS WHY LAUGHTER IS GOOD FOR YOU

As we age, we’re told to wear sunscreen, eat more vegetables, take vitamins, and even walk more — all in hope that our internal clocks will slow down and we will age better. But something as simple as laughter could actually be one of the easiest ways to slow the ticking clock of aging. Scientists have long known that laughter can be therapeutic and help us live longer. It has been shown to reduce wear and tear on our bodies and improve our relationships. A Norwegian study found that those who prioritized humor were more likely to live past 70 than those who didn’t laugh often. At a biological level, laughter can reduce tension in your muscles and activate a powerful stress-relief response from your brain by releasing dopamine. Just one chuckle may even improve your breathing and heart function! In fact, laughing can work wonders for the heart.

One study showed that laughter therapy helped reduce the blood pressure and cholesterol levels of its participants. Their blood circulation improved, too. Studies have also found that regular laughter can help strengthen your immune system, and it has long-term benefits for those with respiratory conditions.

In addition to your body, laughter is also good for your social life. (And we don’t mean that people will want to spend time with you if you have all the good jokes!) Throughout history, laughter has been an evolutionary sign of understanding. When there are language barriers, laughing together

can create camaraderie and a tighter bond between people of different cultures. The dopamine release that comes with laughter aids in stress relief and creates powerful memories that can improve your mood and strengthen friendships. Of course, laughter has its downfalls, too. Laughing at someone else’s expense is detrimental to their health and can harm your relationships. So, stick to light jokes and actively seek shows, cartoons, or people who make you laugh. You’ll feel good, and your body will be pretty happy, too.

ASPARAGUS AND SMOKED MOZZARELLA

TAKE A BREAK!

PIZZETTES Inspired by EatingWell.com

INGREDIENTS

DIRECTIONS

• 1 lb prepared whole- wheat pizza dough, divided into 6 equal portions • 12 oz asparagus spears, trimmed and cut into 1-inch pieces • 1 tbsp extra-virgin olive oil • 1/4 tsp salt • 1 cup shredded smoked mozzarella cheese • 1/3 cup scallions, thinly sliced • 2 tbsp walnuts, toasted and chopped • 1 sprig of fresh mint leaves, torn • Zest of 1 orange

1. Preheat oven to 500 F and ensure there are two racks in your oven. 2. Line a large baking sheet with parchment paper, stretch each piece of dough into a 7-by-3-inch oval and arrange evenly on the pan. 3. On a second baking sheet, toss asparagus with oil and 1/4 tsp salt. 4.Place dough on top rack and asparagus on bottom and bake for 3 minutes. 5. Remove both trays from the oven, sprinkle cheese over the dough, then top with asparagus and scallions. 6. Return pizzettes to oven and bake until the crusts' edges are golden, about 8–10 minutes. 7. Remove from the oven and sprinkle with walnuts, mint, and orange zest before serving.

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TERRYVILLE

860-506-4124

860-506-4124 www.PhysicalTherapyCT.com

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311 Main Street Terryville, CT 06786

INSIDE THIS ISSUE

1. COVER TITLE 1.

2 WAYS TO SHIFT YOUR MINDSET FOR A FASTER RECOVERY

2. NEED TO HEAL? CHECK YOUR MIND FIRST! 3. THE EASIEST ANTI-AGING TACTIC? LAUGHTER ASPARAGUS AND SMOKED MOZZARELLA PIZZETTES 4. 3 SIMPLE HAND EXERCISES TO AVOID CRAMPS

STOP CRAMPING PALMS WITH 3 SIMPLE HAND EXERCISES Hand health is so easy to take for granted — but the minute we start to lose it, we realize just how important it is. If you’re using your hands to type, scroll on your phone, or do other repetitive motions every single day, this can cause problems later on. Luckily there are some simple hand exercises you can do to keep your joints healthy! A quick tip before we get started: If your hands are feeling painful or stiff, try warming them up with heating pads or soaking them in warm water before your exercises. This will make it easier to stretch and move them. No. 1: Finger Stretch You want to be able to use your hands pain-free and with flexibility. Finger stretches help ensure that’s the case for a lifetime. To relieve pain and improve the range of motion in your hands, first, place the heels of your hands on a flat surface. Then, gently straighten your fingers until they are as flat as possible — but don’t force your joints. Hold for 30–60 seconds. Repeat at least four times with each hand. No. 2: Finger Lift To increase your range of motion and flexibility in your fingers, put your hand in a flat, finger stretch position. But instead of

focusing on keeping your hand as flat as possible, try gently lifting one finger at a time before slowly lowering them. You can also lift all your fingers and thumbs at once, then lower. Repeat for 8–12 times on each hand.

No. 3: Thumb Touch Almost all of our tasks require some coordination between our fingers and thumbs. That’s what this exercise is all about. Press the tips of your thumb and index finger to form an “o” shape with your hand. Create the same shape with your thumb and middle finger. Hold for 30–60 seconds. Repeat this with the rest of your fingers, then do the whole exercise for a total of four times. Going through this workout routine might seem unusual at first, but considering how important our hands are to our daily lives and communication, you certainly won’t regret keeping them in shape. Happy stretching!

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