M3 PT - October 2018

M3 PT - October 2018

WEST HILLS 7230 MEDICAL CENTER DRIVE, SUITE 401 WEST HILLS, CA 91307 WEST LOS ANGELES 10474 SANTA MONICA BLVD, SUITE 435 LOS ANGELES, CA 90025

WWW.M3PT.COM / LA · 310.275.4137 / WEST HILLS · 747.888.3562 / OCTOBER 2018

M3 AND ME

DIYAS AND OFRENDAS A CROSS-CULTURAL CELEBRATION OF LIFE AND MEMORIES

In our August edition, I mentioned how important it is to Munesha and me to give our children the opportunity to cherish their Mexican and Indian heritage. This combined ancestry is vibrantly displayed near the end of each October, when the Hindu new year celebration, Diwali, typically falls within a week of the Mexican holiday Día de los Muertos (Day of the Dead). On the surface, these traditions could not be more different, but bringing them both into our household has been nothing short of a profound experience. For those unfamiliar with Diwali, as I was before I met Munesha, imagine if Christmas and New Year’s were the same holiday. Diwali, or the Festival of Lights, is when Hindus celebrate the triumph of light over darkness, decorating their homes and offices with bright lanterns, called diyas, arranged in intricate flower patterns. It is a joyous, life-affirming celebration of new beginnings. On the morning of, our family dresses in richly-colored Indian clothes and has a little “puja” (a ceremony), where we light candles, sing songs, and pass around a plate of milk displaying various Hindu deities. The kids also get gifts as part of this celebration of light, youth, and renewal.

A few years ago, a beloved uncle of mine passed away, and the loss deeply affected our family. My kids had fond memories of him and the songs he would play on his guitar for them. This was their

first experience of losing a loved one. That’s when Milan, our youngest, remembered being taught about Día de los Muertos in school. When Halloween

passed, she was adamant that we observe the holiday to honor my uncle’s memory. So we built a little “ofrena” (an alter) with my uncle’s picture on it, and a little guitar to pay homage to the music he loved to play. We reconstruct the alter every year, lighting candles and

telling fond stories of our past loved ones. Día de los Muertos doesn’t have to be especially mournful. It’s a celebration of

the lives of those who came before us. I can’t help but think it fitting that Milan brought this tradition to our family. After all, her Hindi middle name is Shanti — “peace.” Taken together, Día de los Muertos and Diwali harmonize in the most beautiful way. Every autumn, our family honors the past and welcomes the bright light of the future. Appropriately enough, this mirrors the values we’ve raised our children to have: Respect your elders and value the traditions that helped shape your culture, yes — but also celebrate new ideas and new paths. Light your own diya and stride into the future.

Día de los Muertos, on the other hand, is about looking back and reflecting on those who have passed on from this world. While the holiday is not ubiquitous across Mexico, the beautiful Pixar movie “Coco” has brought Day of the Dead to international attention. But before Día de los Muertos was brought to the big screen, my youngest daughter brought it into our home.

From our family to yours, happy holidays.

–Raul Lona

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A LOVELY NIGHT FOR A RUN SHOULD YOU GO FOR A RUN AFTER DARK?

Have you ever been driving home after dark and seen someone jogging on the side of the road? You might have thought they were crazy for waiting until so late in the day to go for a run, but there is actually research that suggests running in the evening is better than going for a run at any other time of day. Here are a few reasons why you should save your run until you can join all the things that go bump in the night.

to exercise in the evenings, since your muscles have been warming up all day. With improved muscular function and strength, you can push yourself harder and see greater improvement.

YOU SLEEP BETTER.

YOU CAN HIT THE SNOOZE BUTTON.

You will obviously feel tired after a good run, so why not time it right and use this to your advantage? Research from the University of South Carolina found that people who ran before bedtime enjoyed a better night of sleep and increased energy levels when they woke up, meaning they felt more awake and better rested throughout the following day. The best time to run is honestly whenever you have time to run, but if it works with your schedule, nighttime running might provide your best workout ever. Just remember that if you do decide to save your run for after sunset, you should stay safe by wearing bright, reflective clothing, sticking to the left side of the road, and running only in well-lit, populated areas.

Many people who run first thing in the morning find themselves pressed for time. Hitting the snooze button is not an option, and with so little time, breakfast is usually a banana on the way out the door. Moving your run to the evening means you can enjoy a more leisurely morning. Not feeling stressed out first thing in the morning can also lead to a more relaxed day.

YOU CAN PUSH YOURSELF HARDER.

It can be hard to get a good workout in the morning after your muscles have been still for eight hours during sleep. A study at the University of North Texas found that your body is better prepared

WHAT A PAIN IN THE NECK! WHY YOUR NECK PAIN MIGHT NOT RESIDE IN YOUR NECK

Millions of people suffer from acute or chronic neck pain every year. Logically, many people assume that the pain stems from a problem in their necks, but in many cases, the pain originates from various areas along the thoracic spine. Although it is situated below the neck area (otherwise known as the cervical region of the spine), the thoracic spine plays a huge role in referring pain up and down your entire back, even if the actual problem is localized in one area.

supports everything from your neck down to the bottom of your rib cage. It is also responsible for supporting soft tissues, flexible joints, blood vessels, and nerves. Issues within this area are usually caused by muscular irritation or tension. For example, if you’re at a desk hunched over a keyboard at work, you are more susceptible to thoracic issues. On the contrary, if you’re engaged in more strenuous and physical activities at work, you might experience muscle strain or spasms. This style of work might also cause joint dysfunction, such as cartilage tears or rib displacement. When you irritate or injure your thoracic spine, the resulting pain often travels up into your neck. If you have been experiencing chronic or acute neck pain, don’t hesitate to schedule an appointment with one of our therapists. During your initial visit, we won’t start by examining your pain points. Instead, we’ll give you a complete examination, paying special attention to your thoracic spine. There are several types of manipulations and exercises we can use to relieve stiffness in the neck, strengthen the area, and restore normal function. Treatments such as cold or heat application, deep tissue massage, electrical stimulation, or an ultrasound may be used prior to prescribing exercise. Through our treatment, you’ll also learn how to improve your posture and range of motion to prevent neck pain from recurring.

The thoracic spine makes up the longest section of your spinal column, and by some measures, it is the most complex. Housing 12 vertebrae stacked on top of

each other, the thoracic spine

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AVOID REPETITIVE STRESS INJURIES KEEPING YOUR CHILD ACTIVE AND HEALTHY

If your child is entering a new grade or school, they may be interested in a new sports team also. Playing sports is important for your child as they progress through life, and they can benefit in several ways, including exercising on a regular basis, learning to work as a team, developing social skills, challenging themselves, learning the importance of practice and following rules, and building self-confidence. Knowing which sport piques your child’s interested is a great start, and encouraging them to try multiple sports can also be advantageous to them. However, when a child joins a team, it’s easy for them to develop repetitive stress injuries, or RSIs. An RSI occurs when a part of the body undergoes too much stress from repetitive movements, leading to inflammation, tissue damage, muscle strain, or fractures. There are several methods to prevent your child from developing RSIs. Some of the basics include stretches before a game, using proper equipment,

getting physical exams before joining a team, and eating nutritious food. One of the most significant impacts you can make is to avoid placing your child in a single sport for an extended time. Varying the type of sport from season to season allows their body to adapt to a new set of motions instead of repeating the same ones. At M3 Physical Therapy, we know that no matter how many precautions are taken, injuries are bound to happen. It’s for this reason that we offer Pediatric Sports Rehab for all athletes who have been injured enjoying their favorite game. Being injured on the field can take the wind out of a child’s sail, but don’t let them get discouraged. Our professional and caring physical therapists are here to help your child get back to what they love doing. Call our offices today using either of the numbers at the bottom of the page to learn more about our Pediatric Sports Rehab program and how we can help.

TAKE A BREAK

SPICED PUMPKIN SEED CRUNCH

INGREDIENTS

• 1 large egg white • 1 teaspoon light agave syrup • 1/2 teaspoon garam masala or curry powder • 1/2 teaspoon kosher salt • 1/4 cup shelled pumpkin seeds

• 1/4 cup shelled sunflower seeds • 1/4 cup raw cashews, coarsely chopped • 1/8 teaspoon cayenne pepper • Nonstick vegetable oil spray

INSTRUCTIONS

1. Heat oven to 300 F. 2. Coat a baking sheet with cooking spray. 3. In a mixing bowl, whisk together egg white, agave, salt, and spices. Add nuts and seeds and toss until evenly coated. 4. Using a slotted spoon, strain spoonfuls of mixture over bowl and transfer to baking sheet. Discard excess egg white mixture. 5. Bake 20–25 minutes, tossing once. 6. Let cool and serve.

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INSIDE THIS ISSUE

1

Celebrating Día de los Muertos and Diwali

2

Running at Witching Hour

2

Helping Your Child Avoid Repetitive Stress Injuries Is Your Spine Responsible for Your Neck Pain?

3

3

Spiced Pumpkin Seed Crunch

4

The Birthplace of Halloween

FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!

COUNTY MEATH, IRELAND, WHERE HALLOWEEN BEGAN and other rituals meant to keep evil spirits away. Many of these customs carried through the centuries and inspired Halloween traditions that are still practiced today.

Fans of Halloween don’t need to look far to find somewhere to celebrate their favorite holiday. There are festive parties all over the world, from New Orleans to London, but if you really want to embrace the spirit of Halloween, there’s no better destination than the birthplace of the holiday: County Meath, Ireland. Every year in Boyne Valley, the residents of County Meath throw a month-long Halloween celebration. The Spirits of Meath Halloween Festival attracts thousands of guests from all over the world, and while this festival has only been celebrated since 2009, many of the traditions observed here date back to ancient times. The ancient Irish weren’t trick-or-treating or visiting haunted houses on Oct. 31, but they were celebrating the pagan holiday Samhain. Over 3,000 years ago, this Celtic festival was born in Meath and marked the end of the harvest. Samhain was celebrated with bonfires, offerings to fairies,

Today, Meath celebrates Oct. 31 with a blend of spooky thrills and traditional Samhain practices. The Spirits of Meath Halloween Festival starts with the lighting of the first torch fire of Samhain in Athboy, which kicks off a month of fun activities. If you like your Halloween extra spooky, the scream park, Farmaphobia, is waiting for you. And if you’re not a fan of screaming your head off, you can check out the Halloween-themed Spookling Afternoon Tea for fresh-baked treats and spirited conversation. The motto of this all-ages festival is “Fun by Day; Frights by Night,” meaning all the really scary ghosts wait until after sunset to come out. There are plenty of ways to celebrate Halloween, from carving jack-o’- lanterns and eating chocolate to running for your life through a haunted corn maze. And in County Meath, you can celebrate Halloween in every possible way. For more info, visit www.discoverboynevalley.ie/ whats-on/spirits-meath-halloween-festival-2018.

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