M3 PT - October 2020

M3 PT - October 2020

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 / OCT/NOV 2020

M3 AND ME

MAKE TIME FOR THANKFULNESS WHAT THE HOLIDAYS ARE REALLY MEANT FOR

Although I’m too old to enjoy Halloween through trick-or-treating, I’ve always liked sitting on the porch and handing out candy to kids. This year, it’ll be different, and in ways that I can’t totally predict at the time of this writing. It brings me to a thought: Right now, the holidays are playing an especially important role in our lives. The holidays have always been important, of course — but now, I think they’re even more meaningful. Besides giving relief from the news, this year’s holidays remind me that Halloween or Thanksgiving isn’t about how much money we spend, or necessarily even the candy and comfort food we’re happy to feast on: It’s about taking a moment out of our busy lives to be together, so we can show a deep appreciation for the people in our lives, our loved ones and those in our community. For those unable or not participating in a family gathering this year, that’s totally okay. In these times, we have to challenge ourselves to redefine what it means to show

that appreciation for others. Everyone has dealt with so much in these past several months that we all really need a break. Even if your family is like mine — where there are family disagreements every single year at

holiday parties! — it always settles down around the dinner table and we can say out loud how grateful we are for each other despite our differences. Taking a moment to tell people how much we appreciate them is crucial to keeping a feeling of togetherness in these times. With limited in-person interaction, using our words has become so important. For me, that’s why I’d like to take a moment to show my gratitude for the tremendous support of my family, our patients, and our entire staff at M3 PT.

And despite everything going on in the world, I can’t help but express how grateful I feel.

My crew at West Hills has been awesome at handling my craziness, and the West LA crew has been nothing but supportive and welcoming to me, far more than I could’ve expected. Working at both clinics has been super fun, and it’s amazing being part of a team that cares very passionately about our patients’ recovery. I feel so grateful because there’s nothing more rewarding than helping patients through these stressful times, whether I’m helping with our system or as an aide, and — ultimately — our team makes my job so much easier. For all our patients as well, thank you for all your support for M3 PT! I’ve been so excited to see your faces. I can’t wait to help you along the rest of your recovery journey. Have a wonderful holiday season!

Recently, my position has shifted from being an office manager at the West Hills location

to M3 PT’s director of operations, which keeps me involved with both of our locations. Seeing patients is still part of my role because I love it so much, but most of my job is behind the scenes at the clinics these days.

“WITH LIMITED IN-PERSON INTERACTION, USING OUR WORDS HAS BECOME SO IMPORTANT.”

— Amanda Tigar

LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 1

Published by The Newsletter Pro • www.TheNewsletterPro.com

HOW TO STOP PROCRASTINATING AT BEDTIME AND GET A GOOD NIGHT’S SLEEP

Though there are very real medical conditions, such as insomnia and sleep apnea, that deprive people of sleep, the reason most of us probably don’t get enough sleep is simply because we put off our bedtime. Instead of getting into bed, we opt to check off another item on our to-do list or watch another episode of our favorite show. This is sometimes called “bedtime procrastination.” We all know a good night’s sleep is an important part of a healthy lifestyle, so how can we stop putting it off? A good place to start is by keeping track of your day. The human mind isn’t meant to internalize checklists and task reminders, so use your phone or journal as a scheduling assistant. However you decide to keep track, make sure to give yourself a set amount of time to accomplish your tasks, like letting yourself watch TV for just one hour or blocking out three hours to help your kids with their homework. It might even help to set alarms on your watch or on your phone to let you know when your time is up on any of your activities. Another big part is creating an environment that is conducive to a good night’s sleep, and that starts with turning your electronic devices off well before you get under the covers. Smartphone

screens, computer screens, and even some energy-efficient light bulbs emit blue light, which reduces the production of melatonin, the hormone that tells your body it’s time to go to bed. Instead of looking at your phone, try reading a book before

going to sleep. If your screens prove to be too big of a draw for

you when bedtime comes, it might be a good idea to move your devices to another room so they’re out of sight and out of mind.

Finally, don’t get discouraged if you don’t start getting better sleep right away. Setting up good bedtime routines takes time. But if you stick with it — and maybe have someone else in your house hold you accountable to your commitments — you’ll start to get better sleep and have more energy to take on the day in no time.

HERE’S WHAT TO PUT ON YOUR GROCERY LIST When you’re recovering from an injury, cooking can be a challenge, but it can be overwhelming if you don’t know where to start. Luckily, changing your diet often starts with a very simple first step: having the ingredients you need. Before you start getting too carried away buying up too much or too little at the store, we have some scientifically proven ingredients that can help you stay focused on your journey! you may not require as much, but you’ll find that protein is exceedingly helpful when rebuilding your muscular strength. Don’t forget about seafood, too! Salmon, tuna, and trout pack both protein and omega-3s, a fatty acid with anti- inflammatory properties that can encourage a quicker recovery from tendinitis, bone fractures, and sprained ligaments. vitamin A gives your white blood cells that extra strength they need. You’ll find high amounts of vitamin A in carrots, spinach, and sweet potatoes. Now, vitamin C is all about helping skin heal faster and stronger, which is incredibly important for repairing connective tissues and cartilage by LOOKING TO PROMOTE MUSCLE GROWTH AND HEALING?

helping form collagen. Collagen is famous in the beauty industry for helping you look younger, but they don’t totally explain that it’s also a protein that builds your scar tissue, blood vessels, and new bone cells. You’ll find vitamin C in oranges, strawberries, broccoli, and even peppers.

PROTEINS: Try lean turkey, chicken, salmon, tofu, tempeh, and chickpeas. Lean meats are packed with proteins that act like a bridge between damaged tissues, which will promote repair. Athletes require upward of 112 grams of protein a day —

PRODUCE: Try carrots, spinach, sweet potatoes, oranges, strawberries, and broccoli. Let’s break this list down a little bit because there’s a very specific reason why each of these are on this list: mainly, vitamins. When you’re fighting an infection in your body,

We hope this list helps you get started on revamping your grocery list! Best of luck!

2 | WWW.M3PT.COM

Published by The Newsletter Pro • www.TheNewsletterPro.com

HOW DOES EXERCISE HELP REDUCE STRESS? HERE’S WHAT SCIENCE HAS TO SAY ABOUT YOUR BODY AND STRESS

Exercise is critical to your body’s health — especially when you’re stressed. Wait a second , you might be thinking: The reason why I’m stressed is because I don’t have time for exercise. Don’t worry! And don’t be too hard on yourself, either. Even the little things you do, like taking an extra flight of stairs or making multiple trips between the kitchen and the groceries in your car, can add up toward achieving a happier balance with your body and your stress levels. Here’s what you can accomplish by adding a little more exercise into your routine.

effects, and positively influence your cardiovascular, digestive, and immune system responses.

BREAK YOUR STRESS PATTERN ANYWHERE

If you don’t have time to take a run or ride your bike, it’s possible to use another type of exercise to relax your body: autoregulation exercises. These are designed to “replace the spiral of stress with a cycle of repose,” says the Harvard Medical School. It’s possible to use your mind to relax your body, which will in turn force your body into a state of calm and control. One way of doing this is breathing in slowly and deeply, pushing your stomach out while you do so. Hold for three to five seconds each time you breathe in and out. Always inhale and exhale slowly and as deep as you can. At M3 PT, we see every day how exercise in every form can transform a patient’s life. If you have any questions about the right exercises for you and your lifestyle, don’t hesitate to reach out to our expert therapists. We’re more than happy to help!

ADD ENDORPHINS TO YOUR DAY

Physical activity not only makes you feel better, but it can make you feel happier, too. The “runner’s high” isn’t exclusive to runners — any aerobic activity can stir the production of endorphins that encourage you to stay in shape. From playing tennis to riding your bike to taking a nature hike, you can increase your daily joy with a little more exercise.

REDUCE THE EFFECTS OF YOUR STRESS

Do you feel a bit more tense lately? Physical activity will actually relieve stress from your body. Exercise may imitate some effects of stress, like your flight-or-fight response, but it’ll help your body work through those

CLASSIC PUMPKIN SOUP

TAKE A BREAK

INGREDIENTS

• 1 tbsp olive oil • 2 shallots, diced • 3 cloves garlic, minced • 2 1/4 cups pumpkin purée (homemade or canned) • 2 cups vegetable broth • 1 cup canned light coconut milk

• 2 tbsp honey • 1/4 tsp sea salt • 1/4 tsp pepper • 1/4 tsp cinnamon • 1/4 tsp nutmeg

DIRECTIONS

1. In a large saucepan over medium heat, sauté olive oil, shallots, and garlic for 2–3 minutes. 2. Add the remaining ingredients and bring to a simmer. 3. Transfer the soup to a blender and purée. Pour the blended soup back into the pan. 4. Cook over medium-low heat for 5–10 minutes. Taste and add additional seasoning as desired, then serve!

LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 3

Published by The Newsletter Pro • www.TheNewsletterPro.com

10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025 PHONE: 310.275.4137 FAX: 310.274.1815

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

WWW.M3PT.COM

INSIDE THIS ISSUE

2 2 1

Make Time for Thankfulness

How to Get a Good Night’s Sleep

Promote Your Muscle Growth and Healing With These Grocery List Items

3

How Does Exercise Help Reduce Stress?

3

Classic Pumpkin Soup

4

Keep Your Face Masks Safe and Clean

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

DON’T TURN YOUR FACE MASKS INTO PETRI DISHES TIPS FOR PROPER CARE AND CLEANING

‘What’s the best way to clean my face mask?’ Earlier this year, a video circulated on social media claiming that you could use a rice cooker to sanitize disposable face masks. This claim is untrue. As stated previously, disposable face masks cannot be cleaned. However, fabric face masks, especially those made of cotton, can be washed with the rest of your laundry. Run them through the washing machine with hot water, then tumble dry on high heat. If you are sensitive to perfumes, use an unscented laundry detergent. ‘Is it safe to hand-wash face masks?’ Since fabric face masks need to be washed after each use, running a wash cycle just to clean a couple of masks can feel pretty wasteful — like doing a load of laundry only to wash the socks you wore

In the span of a few months, face masks went from being something Americans only saw in hospital settings to an item we can’t leave home without. Since everyday use of face masks is still relatively new in the United States, here are some answers from Johns Hopkins Medicine to common questions regarding the proper care and cleaning of your face mask.

yesterday. The Johns Hopkins Medicine website states that you can hand-wash your face masks if needed. Use hot, soapy water to wash your masks, scrub the mask for at least 20 seconds, and dry on high heat in your dryer. ‘Where should I store my cloth face masks when I’m not wearing them?’ Put used cloth face masks directly into the laundry basket when you arrive home to ensure they get cleaned in a timely manner and to prevent you from accidentally spreading germs. Have a sanitized place designated to store clean face masks only. Avoid putting face masks in your pocket or purse. Face masks are supposed to help keep us all healthy. Follow these tips to make sure your mask doesn’t become a petri dish.

‘How often should I clean my face mask?’

Disposable, surgical face masks cannot be cleaned. Johns Hopkins recommends throwing surgical masks away when they are “visibly soiled or damaged.” If you wear a reusable fabric face mask, then you should wash your mask after each day of use to help prevent bacterial growth.

4 | WWW.M3PT.COM

Published by The Newsletter Pro • www.TheNewsletterPro.com