Centra: Be Healthier, Stronger & More Active

Health & Wellness

“Feel The Burn Without Hurting Yourself!” BE HEALTHIER, STRONGER&MORE ACTIVE

INSIDE • Be Healthier, Stronger & More Active • Exercise Essentials • 7 Simple Tips To A Healthier & Stronger You • Free Analysis • Laughter Is The Best Medicine Whether you’re a fitness guru or a weekend warrior, everyone desires to be healthier, stronger, and more active. However, these goals can sometimes feel out of reach when pain, injuries, or failed diets impact your ability to make and maintain a lifestyle change. Don’t let these issues sideline you from achieving your goals this year. (continued inside)

Health &Wellness

7 Simple Tips To A Healthier & Stronger You | Exercise Essentials | Laughter Is The Best Medicine | Free Analysis

“ You May Feel Weak Due To Poor Health. ” BE HEALTHIER, STRONGER&MORE ACTIVE

What does it take to be healthier? Health is a relative term. It means that your body is operating at a high normal range in all the different systems including circulation, breathing, digestion, and more. It doesn’t mean you have to look like a super model. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you. If you’re feeling tired, achy, out of shape, or just generally unwell, taking small steps to improve your health every day might make all the difference. Strength and flexibility There are approximately 642 skeletal muscles in the body. This means that your strength and flexibility play an important role in your health. Your muscles not only help you move, but they support your circulatory and breathing systems. A stronger and more flexible you means a healthier you. Relieving joint or muscle pain through guided exercise can get you out of pain so you can improve your range of motion. If chronic pain affects you, schedule a consultation with our team to see if any of our services might work for you.

Make Healthier Food Choices In today’s world, eating well can be hard. Food labels are filled with words that are hard to pronounce, fast food restaurants are on every corner, and busy schedules don’t always lead to the best snacking habits. Take time this year to educate yourself on proper nutrition. Learn how to spot the dangerous things hiding in your food, like hormones, antibiotics, chemicals, artificial flavors, and additives. These things can lead to weight gain, decreased energy levels, and a weakened immune system, among other problems. What you eat fuels your body – make sure you’re fueling it well. Aches, pains, and injuries All of these contribute to an unhealthier you. Pain increases inflammation in the body and increases stress. This affects your endocrine system, which regulates the hormones in your body and controls almost everything. Most muscle and joint pains can easily be treated by our specialized physical therapists. Our experts have the right knowledge and the time to listen, evaluate and guide you towards a pain-free, healthier lifestyle.

“You Can’t Become Stronger Without Checking Your Health!” 7 SIMPLE TIPS TO A HEALTHIER & STRONGER YOU

1. Take care of aches and pains. Pain is never normal – it’s a sign that something is wrong. Ignoring pain can make the problem worse and harder to fix. Don’t let these long-term problems linger – schedule an evaluation with our team and get back to life without pain. 2. Limit your sitting. Today’s lifestyles are more sedentary than ever. Between long commutes, desk jobs, and decreased activity, sitting can wreak havoc on your lower back and joints. Make a concerted effort to get up and get some steps in every 30-60 minutes to keep your blood flowing and your joints moving. 3. Get out and move. Regular exercise is one of the best indicators of good health. Even just taking a walk every morning or after dinner can work wonders for your cardiovascular system. 4. Eat smarter. Eat food rich in vitamins to ensure you’re giving your body the nutrients you need to stay healthy. Strive for sensible portions and fill up on low calorie, nutrient dense foods like vegetables. 5. Drink more water. Water keeps your cells hydrated so your body and all its systems can function at an optimal level. Make sure you are drinking water throughout the day – especially if you drink coffee, which dehydrates you.

6. Breathe! Work on your deep breathing to increase oxygen intake and get your lymphatic system moving. Not only does it help your body function, it also is beneficial for your mind. Consider guided breathing exercises or meditation to center yourself. 7. Get enough sleep. Sleep at least 8 hours per night. It is best to get into a routine so you can go to bed and wake up on a regular cycle – it’ll program your body’s circadian rhythm and you’ll wake up more rested.

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BROCCOLI SALAD

Healthy Recipe

Ingredients • 2 strips low-sodium bacon • 1/2 cup ice cubes • 1/2 medium red onion, thinly sliced • 1/2 cup buttermilk • 1/3 cup reduced-fat sour cream

• 1/4 tsp finely grated lemon zest • 1 tbsp fresh lemon juice • Kosher salt & black pepper • 6 1/2 cups broccoli florets • 1/3 cup golden raisins • 2 tbsp salted sunflower seeds

Directions Combine the ice cubes, onions and 1 cup water in a small bowl. Let the onions soak for 10 minutes while preparing the rest of the salad, then drain and pat dry. Cook the bacon in a small nonstick skillet over medium-low heat until crispy, about 8 minutes. Transfer to a paper-towel-lined plate to drain, reserving 1 teaspoon drippings for the dressing. Finely chop the bacon strips and reserve. Whisk the buttermilk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing. Toss well, cover and chill for at least 1 hour and up to 4 hours. Season with additional salt and pepper. Transfer to a serving dish and top with the chopped bacon and sunflower seeds. Courtesy of: 2012 Television Food Network, G.P.

ARE YOU SUFFERING FROM NEUROPATHY OR KNOW SOMEONE WHO IS? YOU DON’T HAVE TO SUFFER...GET YOUR LIFE BACK.

Peripheral neuropathy is a condition that develops as a result of damage to the peripheral nervous system - the vast communications network that transmits information from the brain and spinal cord to every other part of the body. Discomfort in the extremities is usually the first sign noticed by sufferers. Many people report moderate to severe pain, numbness or tingling sensations - especially in the feet and hands. As the condition worsens, sharp shooting pains can become common. People with this painful condition often complain of lack of sleep due to discomfort. Mobility and balance can also become affected. Centra Rehabilitation offers unique technology called the ReBuilder™ to treat these symptoms. This treatment may be effective in reducing the symptoms associated with neuropathy regardless of whether the cause is diabetic,

chemotherapy induced or idiopathic (of unknown cause). The success rate in reducing the symptoms by at least 50% or more during the first 2 months of treatment is over 90%. Call us today to schedule an appointment.

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Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!

CentraOutpatientRehabilitation http://rehab.centrahealth.com/

People who go to physical therapy experience: Natural relief for aches and pains Less difficulty in reaching or bending More social activity More energy More strength Better days at work

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Mention or Bring in This Coupon Today For a FREE Joint Pain Analysis

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Laughter Is The Best Medicine

It’s fun to share a good laugh. But did you know it can actually improve your health? It’s true: laughter is strong medicine. It draws people together in ways that trigger healthy physical and emotional changes in the body. Laughter diminishes pain and protects you from the damaging effects of stress. As children, we used to laugh hundreds of times a day, but as adults life tends to be more serious and laughter more infrequent. By seeking out more opportunities for humor and laughter, though, you can improve your emotional health, strengthen your relationships, find greater happiness—and even add years to your life. Did you know? …that laughter is good for your heart? It boosts the immune system. Even the simple act of smiling has a positive effect on happiness and physical health, helping the heart recover more quickly after stressful events. Smiling and laughter reduce blood pressure and releases serotonin and other natural pain killers. Do you have pain while reaching or bending? If you are not moving like you once were, please don’t hesitate to come in for a check up and get back on track to feeling great again. Call the clinic nearest you today!

Did you know? ...that laughter’s positive effects are instantaneous! Once you start laughing, you immediately feel better and pain is perceived as less intense. These effects can last as long as 24 hours so laugh at least once a day! Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Humor lightens your burdens, inspires hopes, connects you to others, and keeps you grounded, focused, and alert. It also helps you to release anger and be more forgiving. With so much power to heal and renew, the ability to laugh easily and frequently is a tremendous resource for surmounting problems, enhancing your relationships, and supporting both physical and emotional health. Best of all, this priceless medicine is fun, free, and easy to use.

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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.

PIRIFORMIS STRETCH While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder. Relieves Back Pain

ALTERNATING STEP TOUCH Stand “tall”, with sturdy step stool positioned in front. Step one foot at a time onto the stool. Alternate legs and repeat 8 times.

Improves Balance

Exercisescopyrightof

www.simpleset.net

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Discover How To Live Pain Free

At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Centra Rehabilitation if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury

Call Today 434.200.2102 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

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