CornerStone PT & Wellness Center - September 2020

CornerStone PT & Wellness Center - September 2020

SEPTEMBER 2020

CORNERSTONE Monthly

77 Brant Avenue, Suite 101, Clark, NJ 07066

•

CornerstonePTNJ.com

•

732.499.4540

Cornerstone PT Patients

When COVID-19 started spreading across the U.S., grandparents were one of the first groups identified as high-risk. My last grandparent unfortunately passed away about a year ago, but I’ve definitely been thinking a lot about my mom — who, of course, is the grandmother to my kids — during this crazy time. As you’d imagine, I want to do everything I can to keep them healthy and safe. I might not know how to cure COVID-19, but I do know one way to help my mom fight off illness and the effects of aging: exercise. For some people, this can include visiting a physical therapist, but it can also mean doing simple balance and mobility activities at home. Often, the only equipment you need is a chair and a pillow. Here are two exercises I encourage my parents to do. EXERCISE NO. 1: THE FLAMINGO One of the simplest, most effective exercises you can do for your balance is standing on one leg. When you try this, make sure you’re near a kitchen counter or dresser just in case you need something to grab on to. Then try standing with one foot raised. After 10–30 seconds, switch to your other foot. If you do this every day, your balance is sure to improve! For an extra challenge, put a pillow or couch cushion on the floor and stand on that. The unstable surface will push you to increase your balance and strength, potentially saving you from a fall. THE LIFE-CHANGING POWER OF STANDING ON A PILLOW (YES, REALLY)

VIP Referral Patient of the Month!

are the second-leading cause of accidental injury deaths worldwide, surpassed only by road accidents.

ROBERT PALADINO

Both National Grandparents Day and World Physical Therapy Day are coming up this month, so there’s really no better time to start doing these exercises or suggest them to the retirees in your life. To take things to the next level, folks with a history of falling should consider joining our Balance Program here at Cornerstone. We examine every patient in the program to determine their challenges and weak spots and create a customized treatment to reduce their risk of falls. I see a lot of patients come in for help recovering from hip or shoulder fractures after falls. I also see older patients with joint replacements, arthritis, and other issues that impact their mobility. My goal when I work with older patients is always twofold. I want to keep them from falling and getting hurt, and I also want to increase their balance, strength, and mobility so they can live independently. A lot of these people have been in pain for a long time, so progress can be slow. But with patience and effort, they can achieve their goal of playing on the floor with their grandkids or feeling comfortable weeding in the garden. To learn more about at-home exercises or enroll yourself or a loved one in our Balance Program, give the clinic a call today. Right now, that’s more important than ever, as this is a terrible time to be in the hospital and separated from your family. If we work together, I know we can help the people we love stay mobile and independent well into their golden years.

The best compliment we can receive is to have one of our patients refer a friend or family member to our practice. If you refer someone and we are able to take them as a patient, both you and the person who was referred will be entered to Win a $25 gift card! It’s just our way of saying

EXERCISE NO. 2: SITTING IN SLOW MOTION

The most functional movements you can practice are squats and lunges. To take the first step toward a squat, try doing what I call “chair squats.” Simply sit in a kitchen chair or on the couch, and practice standing up and sitting down slowly. This works out your glutes, quads, and hamstrings and will make it easier for you to get in and out of your car and out of bed! These exercises are necessary because as we age, we lose our mobility and balance and become more prone to falls. According to the World Health Organization, falls

Thank You!

1 732.499.4540

Foods for a Faster Recovery

“I have come to Cornerstone for many different problems. Dave and his staff are excellent at what they do. The entire staff is very pleasant, kind, and considerate of each individual needs. Thank you with all my heart.” –Ann M.

The Nutrients You Need During Physical Therapy

Attending your physical therapy appointments and doing your at-home exercises as instructed by your PT are crucial parts of your recovery process. However, they’re not the only important steps you should take. What you eat can affect how quickly and well you heal just as much as your dedication to your exercises. By incorporating a few of these foods into your diet, you can heal faster and come back stronger than ever before. OMEGA-3 FATTY ACIDS There are three phases to the healing process: inflammation, proliferation, and remodeling. While you might think that inflammation is a bad thing, it’s actually a normal and necessary part of healing. That said, you should still try to reduce inflammation, as it can be harmful in excess. Foods containing omega-3 fatty acids do wonders to control inflammation. Plus, our bodies can’t make omega-3 fatty acids naturally, so we have to get them from what we consume. Foods that are rich in omega-3 fatty acids include fatty fish, olive oil, avocados, pecans, walnuts, and almonds. ANTIOXIDANT-RICH FRUITS AND VEGETABLES Along with omega-3 fatty acids, the antioxidants from fruits and vegetables can also go a long way in reducing inflammation. Broccoli contains vitamins A, C, and K, as well as folic acid and several different minerals. (Pro Tip: Cook your broccoli to maximize these nutrients!) Citrus fruits and peppers have high levels of vitamin C, and peppers have high levels of beta-carotene as well. Additionally, turmeric and garlic work wonders during the healing process. PROTEIN-RICH MEATS, NUTS, AND DAIRY PRODUCTS When it comes to the proliferation and remodeling stages of healing, healthy sources of protein are the way to go. Lean meats like poultry and fish are easy sources of protein, but if you don’t eat meat, you can also get protein from beans, eggs, nuts, and dairy products. Protein-rich foods will help heal muscles and bones and prevent muscle atrophy. It’s incredible what the body can do with just a few intentionally consumed superfoods!

“Over the past few months, my shoulder has become painless, and I am now able to lift weights. A huge ‘thank you’ goes out to all that work at Cornerstone, especially Tyler, who made my therapy routine around the sport that I play. Overall, the experience was amazing, and I could never thank everyone enough.” –Zachary S.

2 CornerstonePTNJ.com

EAT YOUR WAY TO A HEALTHIER IMMUNE SYSTEM 5 Foods that Protect Your Body With Every Bite The COVID-19 pandemic has made all of us keenly aware of our bodies, our health, and the strength of our immune systems. When your immune system is working properly, it acts like the moat and battlements of a castle, protecting you from invading germs and viruses. However, like a castle’s defenses, it can have its weaknesses. Luckily, if you’re generally healthy, there are ways to strengthen your defenses. Exercising, getting plenty of sleep, and drinking water are all ways to boost your immune system, but your diet can help, too! Harvard Medical School recommends eating a diet high in fruits and vegetables. Specifically, here are five foods we recommend adding to your dishes for their immunity-boosting properties. • ALMONDS are one of the best snacks you can eat for an immune system bump, according to Anna Kippen, a Cleveland Clinic dietician. They’re full of vitamin E, an antioxidant key to immune health, and they’re also packed with protein and healthy fats. • BELL PEPPERS are another food high on Kippen’s list, according to the U.S. News & World Report. They’re a great source of vitamin C, which helps our bodies fight off disease, and beta carotene, which benefits our skin and eyes. • LEMON is another powerhouse food. It’s an anti-inflammatory and can help with digestion, nausea, and immune function. Some studies have even shown citrus juices like lemon juice can help prevent cancer and other diseases.

• GINGER has a lot of the same health benefits as lemon, but it also alkalizes the body, burns fat, and helps with kidney health. Try adding some to your next stir fry, batch of cookies, or cup of tea. • GARLIC is an all-around fantastic food. It’s antibacterial, antifungal, antiseptic, anti-inflammatory, an immune booster, a cancer fighter, and even aids in wound healing. That last bit sounds crazy, but it’s supported by both science and history! Topical garlic has been used to disinfect and heal wounds for centuries. Of course, a vegetable stir fry alone won’t protect you from COVID-19, but it may help heighten your body’s natural defenses — especially when combined with other immunity-boosting practices like exercise. When you’re ready to tackle using movement to improve your health, give our office a call.

MINTY CARROT TOP PESTO Pesto may sound like a fancy ingredient on restaurant menus, but you can make it at home in minutes! This vegan recipe is a great way to use spare carrots tops, and it tastes delicious as a pasta sauce (thinned with water) or a cracker spread.

INGREDIENTS

• 1 large bunch carrot tops

• 2 tbsp red wine vinegar

• 1 clove garlic, chopped

• Salt and pepper to taste

• 1/4 cup fresh mint

• 3 tbsp olive oil

• 4 chives, chopped

DIRECTIONS

1. To blanch the carrot tops, bring a pot of salted water to a boil. Meanwhile, prepare a large bowl of ice water. Remove the stems from the carrot tops and add the greens to the water. Boil for 3 minutes, then drain the water and dunk the tops in ice water. When they’re cool, wring out the extra liquid. 2. Use a food processor to blend the carrot tops and all other ingredients except olive oil. Add 1 tbsp of olive oil at a time to the food processor and blend until the pesto is smooth. Taste and serve!

3 732.499.4540

77 Brant Avenue, Suite 101 Clark, NJ 07066

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

732.499.4540 CornerstonePTNJ.com

INSIDE This Issue

1

The Life-Changing Power of Standing on a Pillow

2

Testimonials

The Nutrients You Need During Physical Therapy

3

Eat Your Way to a Healthier Immune System

Minty Carrot Top Pesto

4

Streaming Services Change Entertainment

STREAMING SERVICES CHANGE THE FACE OF ENTERTAINMENT Enjoy Your Favorite Films Earlier

The way we watch our favorite shows and movies has changed drastically in recent years and even more so this year. With the pandemic impacting the world, people found themselves stuck inside their homes looking for new sources of entertainment, and many found exactly what they were looking for through

debut in 2015. A stage performance of “Hamilton” was filmed in 2016 in just over three days. The resulting movie creates an opportunity for everyone

to see the show, whether or not they were able to catch it live on stage. Disney bought the rights to the film last year and announced this February that it would be released on Oct. 15, 2021, in theaters. However, due to the pandemic, Disney decided that what people needed most was something they could enjoy, even if they couldn’t leave their homes. On May 12, the studio announced the film would be available to stream on Disney+ starting on the July Fourth holiday. “Hamilton” fans and those who’ve never seen the play are thrilled to watch the film 16 months in advance of the originally scheduled release.

the numerous streaming services available to us. The pandemic made time for people to watch their favorite shows again and again, and it also changed the way businesses, such as Disney and Universal Studios, release their movies. Throughout the spring, many movies were released early and some skipped theater showings all together. “Trolls: World Tour” was released through video-on-

demand and earned nearly $100 million in rental fees on its April 10 debut, grossing far more than the first “Trolls” movie debut in 2016. Other movies, such as “Onward” and “Frozen II,” were released early on different digital platforms for purchase or rent.

Streaming services have changed how people consume their entertainment, and the pandemic has changed how streaming services offer it. Both changes are helping people get through these difficult times.

One of the most anticipated early releases under this new system is “Hamilton.” This hit Broadway show has drawn thousands of people to the theater since its

4 CornerstonePTNJ.com