Liberty Rehabilitation Specialists - March 2021

Liberty Rehabilitation Specialists - March 2021

MARCH 2021

LIBERTY NEWS REAL CARE. REAL RESULTS. FOR REAL LIFE

NORTH CENTRAL 415 Embassy Oaks Dr. #202, San Antonio, TX 78216 210.490.4738

NORTHEAST 2130 NE Loop 410, Ste #212, San Antonio, TX 78217 210.656.5848

SOUTHSIDE 3138 SE Military Dr., Ste #113F, San Antonio, TX 78223 210.922.6292

MARCH 26 IS NATIONAL STRETCH DAY ... OR IT IS NOW, ANYWAY!

suddenly. It’s no surprise that stretching lowers our risk of injury so dramatically. If you’re limbered up, it’s harder to sprain an ankle or tweak your back. Of course, that goes double if you’re injured. If you’re someone who’s at risk of having a fall, it’s a good idea to stretch each day. You can even do it before getting out of bed, which lets you focus on the stretch and not on maintaining your balance! Even though it might not be news that with regular stretching you will see improvements in your comfort, balance, and strength, you might not be aware of how important it is to your mental health. Stretching is a great way to relieve stress. After all, yoga is one of the things people think of when it comes to meditative, non-stressful action. And at its foundation, yoga is about stretching . You can bring some of that “yoga studio” energy to a stressful situation almost any time you’re feeling the tension. Close your eyes, take a few deep breaths, and spend 5–10 minutes doing basic stretches. You will be amazed at how much of a difference this can make. All of these reasons are why National Stretch Day would be so important. But if we know about the benefits, and there is no equipment cost or gym fee, then why don’t more people stretch more often? That’s a question I’m not sure I can answer for everyone. From what I’ve seen, people just get busy, especially in the mornings. It’s easy to sleep until the last minute — but then we only have enough time to shower, get dressed, and grab a bite to eat on our way out the door (and many people skip the bite to eat along with the stretching). Build 10 minutes into your schedule and spend that time stretching instead of sleeping. That would be a great way to celebrate National Stretch Day. I’m going to celebrate National Stretch Day myself by giving all of you newsletter readers a free screening . All you have to do is call our office and let them know you saw the offer in the newsletter. We’ll take care of the rest! –Dr. Mary Lou Lugo

Have you ever noticed how we use our yearly calendar to draw attention to something, focus on an issue, or celebrate things in our community? Some of these are great ways to honor different aspects of our culture or to draw support for people who need it most. Other celebrations are a little sillier: National Pie Day? Wear a Hat Day? But one day in particular caught my attention lately, and it got me thinking about how holidays can bring awareness about issues. You see, apparently, March 26 is Invent Your Own Holiday Day. It’s fun and silly but also thought-provoking. What would I do with a new holiday? Is there an issue that needs to be addressed or something that people should know about that they don’t? Thinking along those lines, it didn’t take me long to come up with an answer. And that’s why I’m declaring March 26 as National Stretch Day. Why stretching? Because it’s a very healthy activity that almost everyone has access to, but so few people actually do it on a regular basis. The physical benefits alone are astounding. We all know that it’s important to stretch before physical activities, but what about when we first get up in the morning? We’re about to spend 12-plus hours moving around, using our muscles, and putting our bodies into various positions — sometimes quite

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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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NORTH CENTRAL 415 Embassy Oaks Dr. #202 San Antonio, TX 78216 210.490.4738

INSIDE THIS ISSUE

1. COVER TITLE 1.

DR. LUGO INVENTS A HOLIDAY

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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