FarmingdalePT_Relieve Pain and Inflammation with a Nutritio…

FarmingdalePT_Relieve Pain and Inflammation with a Nutritio…

N E W S L E T T E R MARCH 2 0 2 2

RELIEVE YOUR PAIN & INFLAMMATION WITH A SIMPLE NUTRITIOUS DIET

FARMINGDALE PT WEST & LAKE SHORE PT (516) 731-3583 (631) 676-3573

N E W S L E T T E R

MARCH 2 0 2 2

RELIEVE YOUR PAIN & INFLAMMATION WITH A SIMPLE NUTRITIOUS DIET

WHY AM I EXPERIENCING INFLAMMATION?

Is your daily life limited by chronic pain and inflammation? While this isn’t an uncommon occurrence, it is avoidable in many cases. Maintaining a nutritious diet can become an important part of any physical therapy regimen, especially if you are experiencing chronic pain. Everything you consume works to fuel your body, so eating the right foods can aid in a quicker recovery from painful conditions. By exercising regularly, managing your stress, and eating nutritious meals, you can help significantly reduce the pain and inflammation you are feeling. To learn more about how our physical therapists can help you manage your nutrition, contact Farmingdale Physical Therapy today to schedule a consultation.

the inflammation has become chronic. Traditionally, chronic inflammation has been treated through strict rest and medication. However, a lack of exercise can actually make inflammation worse, as it constricts joints and causes muscles to stiffen. Additionally, medications come with a whole slew of side effects, some of which can be dangerous and/or habit- forming. Luckily, pain and inflammation can be treated in much easier and healthier ways, including diet.

Your immune system can naturally respond to injury, ailment, or other harm through inflammation. If you have an infection, wound, tissue damage, or buildup of toxins in your body, the immune response is triggered to deal with it. Without inflammation, injuries wouldn’t be able to heal; however, if this process goes on for too long, chronic inflammation can occur. This can lead to serious health conditions, such as arthritis, diabetes, heart disease, or even some cancers. If you experience persistent pain, it is wise to contact a physical therapist as soon as possible, as it may mean that

Don’t hesitate to schedule an appointment to discuss your personalized treatment plan.

FARMINGDALE PT WEST & LAKE SHORE PT (516) 731-3583 (631) 676-3573

HOW CAN NUTRITION HELP REDUCE MY PAIN & INFLAMMATION?

Nutritionists have had patients report great success in turning around their symptoms by adopting an anti-inflammatory diet. Inflammation is your body’s way of trying to heal, which can be accelerated through a nutritional diet that complements the removal of toxins. This includes: • Adding in more veggies! Raw broccoli, Brussels sprouts, cauliflower, and cabbage are the best options when sustaining an anti-inflammatory diet. They can be cooked if you prefer, but raw vegetables are generally better for speeding up the inflammation process. You’ll want to eat up to nine servings per day, and you can substitute fruits for a couple of those servings to break it up, if it becomes too much. Otherwise, the timeless saying “eat your veggies” is key. • Trying your best to avoid red meat altogether. It is best to avoid red meat while participating in an anti-inflammatory diet. If this proves difficult, red meat is okay in small doses; however, it should be an extremely rare treat in your diet. The proteins in red meat require extra work from your kidneys to process, so it will slow down the healing process if you eat a lot of it. One small piece of steak, one time per week, should be your maximum limit. Luckily, chicken and fish are just fine for an anti-inflammatory diet. Enjoy them with all of those servings of vegetables! • Reducing your grain and dairy intake. In order to strengthen your body’s immune response, you’ll want to avoid simple carbs and sugars. Unfortunately, that means no donuts, no pastries, and no white breads. Dairy products should

also be extremely limited, so very little cheese or milk with anything. Whole grains, such as barley, oats, brown rice, and wheat are best. WHAT ELSE CAN I DO? By maintaining a nutritious dietary plan with the help of a physical therapist, you should quickly begin to notice a decrease in your pain and inflammation symptoms. In addition to this, you can also help manage your pain and inflammation through: • Daily exercise: Exercise will keep the muscles warm, which can alleviate pain or stiffness, and stop the inflammation from becoming worse. • Stress management: If you’re feeling mentally stressed, your body can become physically stressed - causing more inflammation and a longer recovery rate. Taking time to relax can actually allow you to heal quicker! • Weight loss: If you have some unwanted weight, getting down to your ideal body weight will help with your pain and inflammation. Schedule your consultation with Farmingdale Physical Therapy today to discuss nutrition plans with one of our licensed physical therapists and gain additional advice on other ways you can help manage your pain!

Sources: https://www.health.harvard.edu/pain/can-diet-heal-chronic-pain https://www. webmd.com/pain-management/ss/slideshow-foods-fight-pain

FARMINGDALE PT WEST & LAKE SHORE PT 516-731-3583 FarmingdalePhysicalTherapyWest.com

LAKE SHORE PHYSICAL THERAPY 631-676-3573 LakeshorePhysicalTherapyNY.com

HEALTHY REC I PE EASY ROASTED VEGETABLES

• 1 tsp. chopped rosemary leaves • 1 tsp. chopped thyme leaves • Kosher salt • Freshly ground black pepper • 1/2 c. toasted pecans • 1/2 c. dried cranberries

• 3/4 lb. Brussels sprouts, trimmed and halved • 2 large carrots, peeled and sliced into 1/2” pieces • 2 tbsp. extra-virgin olive oil • 1 tbsp. balsamic vinegar

Preheat oven to 400°. Scatter vegetables on a large baking sheet. Toss with oil, balsamic vinegar, rosemary, and thyme. Season with salt and pepper. Bake for 20 to 25 minutes, until the vegetable are tender, shaking the pan halfway through. Before serving, toss roasted vegetables with pecans and cranberries.

L E AV E US A G O O G L E R E V I EW S O OT H E RS CAN H E AR YOUR S TORY !

It’s not just kids who don’t like eating vegetables. Most adults struggle to get their daily greens requirements. Cruciferous vegetables like Brussels sprouts, kale, broccoli, and cabbage are powerful cancer fighters. Eating plenty of vegetables can also balance your blood sugar and stabilize hunger, supporting weight loss and possibly reducing your risk of type 2 diabetes. This is the power of prevention with greens! Eating more vegetables shouldn’t be a struggle. These 11 strategies can help make getting more vegetables convenient, simple, and delicious. 1. Make them more interesting. Look up new recipes. 2. Prep ahead of time. 3. Get everyone involved. 4. Hide them in yummy dishes. Roasted vegetable Lasagna 5. Make an omelet. 6. Make them portable. 7. Slip ‘em into smoothies. 8. Upgrade starches. Zucchini fries 9. Double up in restaurants. Simple: Ask your server to skip the potatoes and add another green vegetable. 10. Make it a mission to try a new one. Restaurants usually find ways to make green vegetables taste amazing. Be adventurous and try something new . 11. Buy them fresh or frozen. Frozen vegetables today are far tastier than the ones you might have grown up with. They might also be healthier. 11 QUICK WAYS TO ADD GREENS TO YOUR DIET

Farmingdale PT West & Lake Shore PT 4277 Hempstead Turnpike Bethpage, NY 11714

Lake Shore Physical Therapy 700 Union Pkwy, Suite 3 Ronkonkoma, NY 11779

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MEDICAL HOUSE CALLS WITH COMPASSION

Medical House Callswith Compassion treats patients between ages 18-100+ years of age. We specialize in Primary & Preventative Care, Chronic Conditions, Homebound Patients, Geriatrics, Palliative Care & Hospice all in the comfort of our patient’s own homes. We treat patients with a wide range of health issues including: Dementia, Arthritis, Multiple Sclerosis, ALS, Diabetes, High Blood Pressure, COPD, Asthma, Obesity, Infections, Wounds, High Cholesterol, Recent Hospitalizations and Much More.

We Strive to Provide Quality Care You & Your Loved Ones Can Depend On, We Aim To:

• Prevent Hospitalizations by Diagnosing Problems at an Early Stage • Offer Vital Primary Care that is Comprehensive & Compassionate to Our Home Bound Patients • Smooth Patient’s Transitions from Rehabilitation Centers or Hospitals Back into the Comfort of Their Own Homes • Maintain the Continuity of Care & the Dignity of Patients with Quality Care that is Provided in the Comfort of Home • Assist Patients & Families in Developing Advanced Directives • Support Caregivers

BETHPAGE LOCATION 4277 Hempstead Turnpike Bethpage, NY 11714

RONKONKOMA LOCATION 700 Union Pkwy #3 Ronkonkoma, NY 11779

WHEN TO USE ICE & HEAT FOR PAIN RELIEF

HOW TO MAKE AN ICE PACK Wrap a plastic bag of frozen peas or ice cubes in a thick cold wet towel. Place it on the injured part. Check after a few minutes to make sure the skin is not red, an early sign of frostbite. Generally, icing for 15 to 20 minutes is enough. Repeat every 2-4 hours. Our therapists will help use ice properly for healing and pain relief. HOW TO USE HEAT Heat packs, bottles or infra-red lamps can be very useful if you have a muscle spasm or 48 hours after injury. Icing a muscle spasm contracts the muscle fibers, so they would hurt intensely. On the other hand, heat improves the circulation, soothes and relaxes the muscles by carrying away toxins and bringing in healing oxygen. Heat can comfort a back or neck strain, especially if it has been persisting for some time. When you use a heat pack, wrap it in a towel and check the temperature so it doesn’t burn the skin. WHEN NOT TO USE HEAT Don’t use heat if you have a painful, red or swollen joint. This increases circulation so that fluid collects, worsening the swelling and stretching or compressing the nerves and surrounding healthy tissue. This makes it still more painful. You’d be better off icing it.

When you’ve just sprained your ankle or pulled a muscle, all you want is some pain relief. If painkillers are handy, you probably pop a couple of them. If not, you ask for some ice... or was that heat instead? To sort out this confusion, let’s see what they really do. Both ice and heat relieve pain and help recovery. HOW TO USE ICE Ice is useful when you want to reduce swelling. For example, your ankle balloons up after a sprain. This is because blood and fluid collect rapidly, making it both painful and stiff. At this point, an ice pack helps to close off those tiny vessels. The blood flow slows down. Small nerves become numb, so the pain reduces. The muscles also relax. The inflammatory reaction is slowed down. As a result, your ankle is less swollen and painful. Ice packs are very useful in bruises, strains and joint swellings. Use them for any acute swelling, over the first 24 to 48 hours (except back strains). Ice helps later too, while exercising the limb. Our friendly therapists can show you how to make movements less painful and more flexible by using an ice pack just before or during exercise.

BETHPAGE LOCATION 4277 Hempstead Turnpike Bethpage, NY 11714

RONKONKOMA LOCATION 700 Union Pkwy #3 Ronkonkoma, NY 11779