Kaizen Physical Therapy - June 2020

Kaizen Physical Therapy - June 2020

JUNE 2020

KaizenSeattle.com | 206-524-6702

BECOMING A FATHER WITH LESSONS FROM MY DAD

I believe a good parent is someone who is there for their child through everything. They offer support, guidance, and understanding, no matter what their child is facing. It’s a parenting style that I try to emulate, and I owe this and some of my greatest lessons in parenthood to my father. I was adopted from South Korea when I was just 4 months old. Throughout my life, my dad was always someone who I could rely on. I’ll never forget how patient he was when I was growing up and how his steady presence made an impact on who I am today. He was always at my sporting events or music concerts. He celebrated my achievements with me and always knew just what to say when I was facing a hard time. He’s a pretty funny guy too! However, one of my dad’s greatest qualities is how practical he is with the advice he doles out. I can rely on him to help me through

nearly anything. Whenever I need advice or guidance, Dad remains one of the top people I turn to for input. I value what he has to say and his perspective. As a result, I feel lucky to have grown up with a dad like mine, whose values and characteristics I can replicate with my kids. As the dad of three kids today, I don’t take my role lightly. Parents play a tremendous part in a child’s development, and when I think back to becoming a parent for the first time, I know I’ve learned so much since then. For instance, I probably wasn’t as patient as I am today! It’s interesting how, as parents, we place so much emphasis on helping our kids grow, building their confidence, and getting excited with each new milestone even as we grow with them. Today, my and Theresa’s babies continue to grow. Dylan, our 16-year- old, is driving and independent. I’m amazed because he already knows what he wants to do in his life. (I don’t think I could say the same at his age!) He plans to work in computer science, and it’s been great to see him develop this passion so early. Julien, our 7-year-old, has a nonstop motor! He keeps us on our toes with his stories and energy, but he’s also a loving, caring little boy. You can already tell that he’s filled with so much compassion for his family, and

I know he would do anything for us — when he isn’t keeping us busy!

Our youngest, Allison, is just graduating from crawling and is walking everywhere. She will be 18 months in June and has by far been the easiest baby. She’s easygoing and is starting to show her personality. Lately, Allison has been picking up books and “reading” them. Of course, she can’t actually read, but she’s naturally very curious about books and everything around her. I love being a dad to these three great kids, and I can’t wait to see how they continue to grow. This Father’s Day will probably be more laid-back than last year's Father's Day, but that’s fine by me. As long as we’re all together, that’s all that matters.

Happy Father’s Day, Dad, and to all the dads celebrating this summer!

–Dr. Colin Sisco

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3 TIPS FOR GOOD BRAIN HEALTH FROM HARVARD MEDICAL SCHOOL KEEP YOUR BRAIN YOUNG

As we age, our bodies change, including our mental functions. Cognitive decline is one of the biggest fears of aging, but it’s not inevitable. Though we’re still learning new things about how our brains work, there’s a lot of scientific research that shows how to keep your brain young. If you want to keep your mind sharp throughout your lifetime, then follow this advice from Harvard Medical School. 1. GET A GOOD WORKOUT. Exercising regularly helps all the muscles and organs in your body, even your brain! A good workout can lower your blood pressure and improve your cholesterol levels, which help your brain and your heart. Harvard Health Publishing, a website

of Harvard Medical School, also notes that “animals who exercise regularly increase the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain that is responsible for thought.” 2. PAY ATTENTION TO YOUR MENTAL HEALTH. Poor mental health can lead to impaired cognitive function. Chronic anxiety, depression, and exhaustion tend to cause low scores on cognitive function tests. But test scores aren't necessarily a sign of future cognitive decline, and Harvard Health Publishing urges readers to maintain good mental health and get restful sleep, as they are “certainly important goals” for improving cognitive function and overall well-being. 3. STAY CONNECTED. It’s not enough to focus on yourself. In order to maintain your long-term cognitive health, you should also focus on your connections with other people. According to Harvard Health Publishing, “Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy.” Make new friends, stay in touch with family members, and maintain positive relationships in your life. They say an ounce of prevention is worth a pound of cure. This is certainly true when it comes to your brain health. Do what you can today to protect your mental functions tomorrow.

2 WAYS TO REVIVE YOUR LIFE THIS SUMMER If the mercurial spring weather has prevented you from getting out as much as you would have liked these past few months, you might be feeling a bit of cabin fever about now. Luckily, you can still introduce positive changes to your life that help you feel healthier and younger. Here are two ways to awaken your body and mind. FEELING RENEWED AT ANY AGE

activity you may have always wanted to try but never had the chance, like yoga or even a video game. Trying out new things keeps your brain active. You may even discover a new favorite activity along the way!

PAY ATTENTION TO MENTAL HEALTH.

Although more years provide more experience and knowledge, sometimes they also come with heavy baggage. The loss of a loved one, trauma, and other struggles can impact your life in later years. This is why it’s good to practice mindfulness. Take some time to focus on the present. Go for a walk and listen to the world around you, feel the fresh air against your skin, fill your lungs, and take in everything you can see. Meditation is also a good way to spend a few minutes

ADOPT A NEW ACTIVITY.

As you get older, it’s not uncommon to drift further from the lifestyle you had in your 20s and 30s. Things have settled down, and you know a bit more about who you are, what you enjoy, and what you’re capable of. With this better understanding, you can make choices more aligned with your true interests and personality. Think about getting involved with a new

to focus on your body in the moment and the things in life that make you happy. Practices like these can help you feel lighter, both physically and emotionally. Growing older doesn’t mean you can’t feel renewed and positive. This isn’t just an impossible idea — it’s a reality.

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DO YOUR HOMEWORK! WHY YOUR AT-HOME PHYSICAL THERAPY EXERCISES MATTER FOR HEALING

Seeking rehabilitation through physical therapy can be one of the wisest choices you make for your health, well-being, and life. But committing to a physical therapy routine is much more than just showing up for your appointments. YOUR AT-HOME WORKOUT, OR HOME EXERCISE PROGRAM, IS JUST AS IMPORTANT. Working out may seem counterproductive to healing, but your home exercise program is designed specifically for your ailments. Your physical therapist will tailor an exercise routine for you and teach you the moves while offering specific advice and providing tools to guide you through each movement. If you can commit to doing your home exercise program on a regular basis, then you may just reap the benefit of healing faster. Think about it this way: Physical therapy heals through movement, yet you typically do not see your physical therapist for this healing movement

every single day. While rest is vital to the healing process, continuing to keep your joints limber, moving, and functioning at their best is also key! So, by sticking to your home exercise program, you are effectively supplementing the extensive care your therapist provides for you at each appointment. Additionally, doing your at-home routine while you are in physical therapy prepares you for life after this therapy ends. As much as we love seeing you at your appointments, you’re bound to return to the real world and not see us quite as often. That is the goal, after all! But in order to continue a healthy lifestyle, you have to continue moving your joints and body in a healthy way. Your at-home exercises are a great first step, and your therapist can offer progressions to continue challenging you when those moves become second nature to you and your body. Like many things in life, physical therapy comes with a need for dedication, but any physical therapist’s goal is to

make this process as easy for you as possible. If you’re struggling to commit to your at-home exercises or if you need additional instruction, talk to your therapy team. We can help you gain the confidence you need to crush those at- home exercises and get you back to the activities you love.

VEGAN BLT SALAD Inspired by RabbitAndWolves.com

TAKE A BREAK!

INGREDIENTS

• 1/2 tbsp liquid smoke • 1 tbsp maple syrup • 5 tbsp soy sauce (or tamari), divided

• 1/2 cup water • 2 tsp agave • 2 tsp nutritional yeast • Salt and pepper, to taste • Lettuce of choice • 1/2 cup cherry or sun-dried tomatoes • Croutons (optional)

• 1 cup coconut flakes • 15 oz extra-firm tofu • 1/2 cup coconut oil, melted • 2–3 cloves garlic • 1/4 cup apple cider vinegar

DIRECTIONS

1. Heat oven to 350 F. 2. To make the “bacon” bits: In a large bowl, combine liquid smoke, maple syrup, and 1 tbsp of soy sauce (or tamari) and completely coat coconut flakes with the mixture. 3. On a prepared baking sheet, spread out the coated coconut flakes in a single layer. 4. Bake for 10–15 minutes or until the flakes are crispy. Let cool.

5. To make the dressing: In a blender, add tofu, coconut oil, garlic, 4 tbsp soy sauce (or tamari), apple cider vinegar, water, agave, nutritional yeast, salt, and pepper. Blend until smooth. 6. In a large bowl, toss the lettuce, tomatoes, croutons, “bacon” bits, and dressing. 7. Serve chilled.

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

206-524-6702 KaizenSeattle.com

5025 25th Ave. NE, #201 Seattle, WA 98105

INSIDE THIS ISSUE

1.

HONORING MY DAD AND KIDS THIS FATHER’S DAY

2. HARVARD'S TIPS TO KEEP YOUR BRAIN YOUNG HOW TO FEEL RENEWED AT ANY AGE 3. WHY A HOME EXERCISE PROGRAM IS VITAL TO HEALING 4. BATTLE YOUR FRIENDS AND GET HEALTHIER WITH THESE 3 PLATFORMS

GAME ON! 3 PLATFORMS FOR COMPETING ONLINE AND CRUSHING YOUR FITNESS GOALS

Through smartphone apps like Words With Friends and 8 Ball Pool, you can compete against your loved ones from virtually anywhere, and creators in the fitness world have taken notice. Now, a number of virtual fitness programs offer the same level of friendly competition along with the satisfaction of completing your fitness goals. Below are three platforms to get you started! VIRTUAL RUN EVENTS With all the excitement of a footrace and no crowd to deal with, Virtual Run Events brings 1-mile, 5K, 10K, half-marathon, and full marathon races to you. Racers choose a distance to run around their neighborhood, on the treadmill, or at the park, and their friends and family compete in the very same races wherever they happen to be. As a bonus, proceeds from a number of these events also support nonprofit organizations. Visit VirtualRunEvents.com to sign up for a race and lace up your shoes wherever you are. DIETBET, STEPBET, AND RUNBET Looking for a little extra motivation to meet your health and fitness goals? Try involving money and a little friendly competition. DietBet,

StepBet, and RunBet ask each user to place monetary bets on their ability to achieve various wellness goals. You can also challenge your friends and family to place bets and stay motivated together. All the money is placed into a pot, and when you complete your goal, you get your money back. Some users say they’ve even made a profit! Search for DietBet, StepBet, and RunBet in your app store and get started.

FITOCRACY Calling all gamers! This is the fitness platform just for you. Invented by gamers, Fitocracy tracks fitness achievements and rewards users as if they were playing a video game. With quests, badges, and multiplayer gaming options, you’ll be motivated to work hard for your goals. Connect with new online friends or invite your loved ones to join you on Fitocracy. It doesn’t get much better than dueling friends or family in a classic one-on-one wellness competition! Learn more at Fitocracy.com.

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THANK YOU, FRONT-LINE WORKERS! Join us for FREE EXAM DAY to celebrate and honor our health care workers.

Dear Valued Patient, This spring, our country faced an

1. The cause of your pain or problem. 2. A plan for successful treatment. The appointments are free but limited to 10 spots per therapist. Call 206-524-6702 or email [email protected] now to schedule your free exam today! The Free Exam is ideal for those suffering from: • Lower back pain • Sports injuries • Headaches • Shoulder pain

unprecedented battle against COVID-19. We were asked to stay home to help slow the spread, while our health care workers stepped up to the front lines and battled the highly contagious disease. To honor this continued commitment, and as a way of extending a BIG THANK-YOU for all our providers do, we are inviting health care workers, current and past patients of Kaizen Physical Therapy, and past patients of Coppersmith Physical Therapy to join us for a day of completely free exams on June 5. These exams are perfect for: • All past clients who have not seen a physical therapist in more than three months • All present clients who have another problem currently not being treated • All loved ones, family, friends, neighbors, and coworkers of our past and present patients kaizenseattle.com to schedule your free exam. If you are referring a friend or family member, then give them the certificate included in this letter and have them call 206-524-6702 or email [email protected] to schedule their free exam. The day of free exams will be on Friday, June 5, 2020, from 9 a.m. to 3 p.m. The free exam consists of a 20-minute, If you are a past or present patient, then call 206-524-6702 or email us at info@ one-on-one appointment with the physical therapist of your choice. The therapist will talk with you about the history of your problem, and after a thorough exam, they will give you a written copy of:

• Arthritis • Sciatica • Neck pain

• Knee pain • Problems walking

If you are having pain or problems associated with walking, standing, sitting for long periods, going up or down steps, getting in and out of the car, sleeping, driving, exercising, playing sports, or long shifts spent treating our community, then this is an excellent opportunity to see one of our world-class therapists and find out the cause of your problem. Call 206-524-6702 or email info@ kaizenseattle.com to schedule your free exam for Friday, June 5, 2020, from 9 a.m. to 3 p.m. Sincerely, Colin Sisco, Physical Therapist P.S. As a special bonus, all people attending Free Exam Day on Friday, June 5, 2020, will receive a FREE copy of my book, “Back to Normal.” –Dr. Colin Sisco