North County Water & Sports Therapy Center - July 2022

North County Water & Sports Therapy Center - July 2022

PATIENT PULSE

(858) 675-1133 | www.waterpt.com

15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128

THROUGH THE EYES OF A CHILD EMBRACING OUR INNER KID

Summer always washes up memories of my carefree summer days as a kid. Being out of school and having the opportunity to spend time with friends, enjoy the outdoors, and have fun in the sun was always the best. Having grown up in New Hampshire, visiting the beach was a rare outing — almost like a special treat. I can close my eyes and instantly be taken right back to the summers spent at the pool or chasing down the ice cream truck when it’d drive by. When we didn’t have a pool and it was hot outside, we’d run through sprinklers attached to a hose that we could move around the yard. The bushes in the backyard of my grandmother’s house had fireflies. We spent hours catching them, putting them in jars, and they’d be our nightlight. I’m not necessarily sure how to reconcile the fact that when I’d wake up in the morning, they weren’t alive, despite my efforts of poking holes in the lid. On rainy days, we’d build a blanket fort right in the living or dining room. My mom handled children covering the entire dining room set with blankets with such grace, and she allowed us to

have our fun, crawling in and out of the fort and playing for hours.

In reminiscing on summer, my mind always wanders toward, and longs for, that carefree innocence of being a child and just how good it feels to live like that. Simply rolling down a hill without thinking about grass stains on your clothes, messing your hair up, or getting dirty, was bliss. It’s a freedom that children harness best. I recall doing things without any cause or reason — just because. Children have the ability to be silly or weird without a care or a worry about what others think of them or how they perceive them. I consider myself to be very fortunate that my childhood took place in a time where I could be a kid with the freedom to ride around on my bike all day and get back home at dusk and not need to worry about things that today’s children have to worry about. I was one of the lucky ones with loving parents, food, shelter, and clothes. July 8 is Be a Kid Again Day, and while it’s impossible to return to these amazing memories and relive them, we have much to learn from today’s kids. If you’ve ever watched a child solve a

problem or play with a toy without guiding them, you’d be amazed at how they figure things out, sometimes in a more simple or different way than we are used to. As adults, we have preconceived notions on how to solve a problem, and in thinking like a child with a blank slate, we can sometimes find alternative solutions. If you look at life through a child’s eyes, you’ll find that certain things just really don’t matter, and if they’re out of your control, it’s best to just let them be. There are times when it’s okay to just run through the sprinkler and not care about your clothes or to just enjoy lying in the grass and watching the clouds pass on by. It’s okay to allow yourself to be a kid again.

1 (858) 675-1133

TIME FOR A GUT CHECK 5 WAYS TO NATURALLY IMPROVE THE HEALTH OF YOUR STOMACH

If you’ve ever attended an event with older adults, digestion is bound to come up at some point! As we age, our guts sometimes have a difficult time keeping up, causing stomach issues and complications. When people talk about having a “healthy gut,” they are talking about having a good balance of beneficial bacteria and microbes within their digestive tract. Here are some natural ways to keep things healthy and moving along properly: Eat foods rich in fiber. Fiber, found naturally in many foods, including sweet potatoes, beets, carrots, fennel, beans, broccoli, berries, and whole grains, stimulates the growth of the good bacteria that keeps your gut performing in a healthy way. Fiber is also a great way to relieve or prevent constipation! Get moving. Exercising regularly helps to ensure that everything else in your digestive system moves along regularly too! Research shows that regular exercise promotes

the risk of irritable bowel syndrome, so managing stress can lead to better intestinal health.

Drink plenty of water. Hydration plays a key role in both softening and bulking up stools, making them easier to pass through the digestive system. It should be noted that liquids that contain caffeine, such as coffee or tea, can actually have the opposite effect on your body. Take your probiotics. Probiotics occur naturally in your gut. They help to reduce adverse symptoms of digestion, such as pain, discomfort, bloating, and gas. Ask your doctor to recommend a beneficial probiotic to incorporate into your daily lifestyle.

the growth of different types of beneficial bacteria within both animal and human digestive systems.

Reduce stress levels. Did you know that when you’re stressed out, your mental state is affected as well as your stomach and gut, as they are intimately connected? By keeping your cortisol levels low, you can eliminate and prevent some uncomfortable gastrointestinal complications. Stress, research suggests, increases

A healthy gut yields a stronger immune system, comfortable and effective digestion, and an overall better mood! With these tips, you’ll be on your way to a healthier digestive system! PATIENT SUCCESS STORY

“Surf camp was a massive success! Five days of surfing in a row with about 2– 2 1/2 hours of surfing on average a day. I went out for two sessions each day with zero issues. Even though I was tired, I still did my rehab every day, and it kept me going. I caught more waves in just the first three days then I have in the last six months! Thank you so much, Beth. I’m so overjoyed I am capable of doing this pain-free!” –Josh N.

www.waterpt.com 2

HOW TO TROUBLESHOOT A MALFUNCTIONING A/C

TAKE THESE STEPS BEFORE CALLING THE PROS

2. Double-check your thermostat. We know it sounds basic, but your A/C might have turned off because your spouse reset the temperature, the kids flipped the thermostat from “heat” to “cool,” or the device’s batteries died. Don’t rule these silly problems out without checking them! 3. Clean your condenser coils. Dust, dirt, and pet hair can clog your A/C’s condenser coils and limit the unit’s function. If you’re careful and handy, you can use compressed air or a shop vacuum to clean the copper tubing and aluminum fins composing the coils, which typically form the side walls of your outdoor A/C unit. 4. Test your circuit breaker. It’s possible that the entire circuit covering your A/C has been tripped, turning the A/C off with it. To test this, turn your thermostat off and head to your breaker box and look for any switch in the neutral position. If you find one, push it to off (right) then on (left). Wait 30 minutes, then turn your thermostat back on and set it to cool. These four steps may be the only ones you need to fix your A/C problem! If you try them with no success, then it’s time to call in the experts. Of course, you can also make that call from the get- go if you’re not comfortable DIYing your household systems. We promise they won’t judge you! It’s always better to be cautious than accidentally worsen the problem.

It’s 100 degrees F outside. The sun is pounding relentlessly on the sidewalk. Vegetation is wilting. Meanwhile, you’re huddled indoors, basking in the A/C … until it rattles to a stop. This stomach-dropping scenario happens to hundreds of people every summer. A/C units across America are overstressed right now, and when you run your unit at full blast, it’s more prone to malfunctioning. Fortunately, you don’t have to call in the pros for every little issue. Here are a few DIY ways to fix an A/C problem.

1. Replace your air filter. The experts

recommend changing the filter in your A/C system every month. If you don’t do this, it can get clogged and cause your A/C to turn off! Replacing the filter could kick start a nonfunctioning A/C.

LAUGH THERAPY

R

Inspired by FoodAndWine.com

INGREDIENTS

• • • •

12 oz bucatini pasta

• • • • • •

3 oz Pecorino Romano cheese, grated 1/2 cup fresh chives, thinly sliced

1/2 cup olive oil

2 tbsp garlic, finely chopped

8 oz fresh crabmeat

1/4 cup drained and rinsed capers, chopped 1 tsp coarsely ground black pepper

1 tbsp grated lemon zest 1 tbsp fresh lemon juice

• •

Sea salt or kosher salt, to taste

6 large egg yolks, beaten

DIRECTIONS

1. In a pot of boiling water, cook pasta until not yet al dente. Drain and reserve 1 cup cooking liquid. 2. In a large skillet over medium heat, cook oil and garlic until lightly toasted. Add capers and black pepper, then stir for 2 minutes. 3. Add reserved cooking liquid to skillet and bring to a boil over medium heat. Stir in pasta and cook until al dente. Remove from heat. 4. Stirring constantly, pour egg yolks quickly into the mixture. Add cheese and chives, stirring well until sauce is creamy. Add crab, lemon zest, and lemon juice. Toss together and season with salt. 3 (858) 675-1133

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133 www.waterpt.com

15373 Innovation Dr. #175 San Diego, CA 92128

INSIDE THIS ISSUE

1

Be a Kid Again Day

2

Naturally Improve Your Digestive Health

Patient Success Story

3

DIY Tips for a Broken A/C Summer Crab and Lemon Carbonara

4

Local Summer Events

SUMMER FUN LOCAL IDEAS FOR THE MIDDLE OF SUMMER

Summer is currently in full swing — the waves are crashing, the sun is shining, and the kids are out of school! There’s much to do and explore around town to keep you busy on a weeknight evening or a weekend afternoon! Nighttime at the San Diego Zoo Visiting the zoo at night sounds cool, right? Well, at the San Diego Zoo, there’s much to do after the sun goes down! The summer hours are extended until 9 p.m., and there will be live entertainment, summer treats, and more to explore — even after most of the animals have gone to bed! San Diego Pride Festival From July 16–17, at Marston Point in Balboa Park, head on out and celebrate diversity at one of San Diego’s largest events! Over 100 entertainers will be out on four different stages performing, and there will be tons of food and drink options as well! Be sure to check it out for a great time! Del Mar Thoroughbred Club Opening Day Fun at the racetrack is back! On July 16 at Del Mar Thoroughbred Club, the horses are getting ready to giddyup! Opening day will be a fun event — especially with the fun hat contest taking place as well! Comic-Con International San Diego’s annual Comic-Con International is returning on July 23–25! Even better, for the first time since 2019, the events will be in person again! If

cosplay costumes are your jam or if you’d like to join in for a good time and pop culture events, this one will surely be a blast!

Getting Out On the Water While we are right in the middle of summer, what better time than now to take advantage of San Diego’s beach and water activities? Surfing, sailing, scuba diving, fishing, and dinner cruising are all very popular here this time of year. Don’t miss out on the fun!

www.waterpt.com 4

Buoyancy Is Your Friend AQUATIC EXERCISE MAY BE BETTER THAN LAND EXERCISE FOR KNEE PAIN FROM OSTEOARTHRITIS

Water’s buoyant properties are very beneficial for addressing your knee osteoarthritis.

When you submerge yourself waist-deep in water, you become 50% lighter. When the water reaches your neck, your apparent weight is only 10% of that on land. This means that as you exercise in water, you experience less pain and greater mobility!

The aquatic environment has many other advantages. Drag forces (viscosity and turbulence) provide resistance to movement, strengthening your muscles and improving your balance. Hydrostatic pressure helps reduce swelling and strengthens your diaphragm (the muscle involved with breathing).

Researchers have found that aquatic physical therapy had a positive effect on the pain, physical function, knee extension muscle strength, and walking ability among people with knee osteoarthritis. Remember: You must exercise at least twice a week at a high enough intensity for strengthening to see long-term results.

If you have knee or hip arthritis, enjoy the water, and want to feel better, move better and live better, get started today with water exercise.

Not sure where to start? Call us today at (858) 675-1133 and book an appointment with our aquatic therapy specialists to design a program that meets your needs and goals.

More on Back ...

... continued from Front

Check out some of these key points from a recently published study:

MORE PATIENTS WITH KNEE AND HIP OSTEOARTHRITIS TAKE MEDICATIONS INSTEAD OF EXERCISE THERAPY. Knee and hip osteoarthritis are common and are extremely prevalent causes of knee and hip pain. Pain medications like acetaminophen, non-steroidal anti-inflammatory drugs, and opioids are frequently used to manage pain in these patients. Although exercise therapy, education, and, in some cases, weight loss are recommended as excellent choices to address knee and hip osteoarthritis, many patients aren’t offered this option. RESEARCH SUGGESTS THAT PHYSICAL THERAPY DECREASES PAIN MEDICATION USE. A study was recently conducted to determine if an exercise program had an impact on the use of pain medications in patients with knee and hip osteoarthritis.

Yes!

Patients (16,499 in total) with knee and/or hip osteoarthritis participated in an intervention that consisted of three sessions of patient education and 12 sessions of supervised exercise therapy over six weeks. Patients were also encouraged to become more physically active.

Results showed a significant reduction in the use of all pain medications after these patients completed the intervention. It was also found that overall pain scores improved.

These findings show that an exercise therapy program can substantially reduce the proportion of patients with knee or hip osteoarthritis who use pain medications, as they often switch to lower-risk options. If you are suffering with knee or hip osteoarthritis, talk to your doctor about physical therapy and exercise as an option to help manage your arthritis pain, and call us at (858) 675-1133 or visit WaterPT.com for more information! No

(858) 675-1133 · www.waterpt.com