Physical Therapy Doctor - July 2019

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July 2019

ON THE MOVE

As we get into the first truly sweltering part of summer, I hope you’re finding ways to keep cool while staying active. Heat stroke is no laughing matter; as tempting as it is to visit your favorite park or go for a stroll in the sunshine, these activities get riskier as you age. Personally, I draw inspiration from my younger days, when all I needed was an inflatable pool for endless summer fun. When I was around 5 years old, I was practically an aquatic creature this time of year. My parents would blow up one of those 5-by-5- foot plastic pools in the backyard and fill it with hose water for my brother and me. We’d be so eager to get in that we’d head out right after breakfast before the sun even had a chance to warm the water. Sometimes it was so chilly our mom would actually heat pots of water on the stove and pour them in. The things our parents do for us ... Now, a 5-by-5-foot pool may not be good for swimming, but it was the perfect setting for superhero battles. At that age, I had my fair share of superhero dolls. The phrase “action figure” didn’t really fit the toys we had back then; they certainly weren’t as muscle-bound as the figures made today! Day in and day out I’d play out their dramas and fights, sending villains around the outside of the tub for sneak attacks before the hero could ultimately win out and send the attackers to the watery depths. If it’s not already clear, I get nostalgic for those days this time of year. Sitting in traffic in the dead of summer, with the worries of the adult world wearing you down, who wouldn’t want to turn back to such a simple time? I certainly wouldn’t mind marinating in a pool and playing out the next Marvel action movie in my head. When my boys were younger, I actually got to return to those good old days, in a way. When my younger son was in his early adolescence, he got into action figures in much the same way I’d been at his age. In or out of the pool, he’d get totally swept up in his own imagination, and if he caught you watching, guess what: Now you’re involved. He’d hand you a character Escape the Heat With Water and Imagination SWIMMING POOLS AND SUPERHEROES

and let you know what was going on. I was a frequent cast member on these imaginative journeys, and I quickly learned my son had an eye for building drama. In the inevitable superhero fights that would break out, I couldn’t just be defeated in one hit — there had to be a struggle. According to my son, the good guys had to earn their victories. Sadly, those summer days are behind us. My boys have outgrown their inflatable pool and superhero fights. Thankfully I still see their creativity come out in their school projects and sports. There’s a lot more art in athleticism than many people think. I’ve seen my kids mimic their favorite pro players on the field. Still, I’d be lying if I said I didn’t miss the days of being recruited into their imaginative worlds. I realize a lot of my articles tend to revolve around nostalgia for my childhood. Part of that just comes with being a father, but I also think it has to do with my job. At the end of the day, being a physical therapist boils down to helping folks stay active and youthful. In a way, helping folks reconnect with their inner child is part of my job. So on the hot days this summer, I challenge you to enjoy a nice, cool soak in a pool, if you can. Studies have found plenty of health benefits from cooling off in the water, even if you don’t swim laps. Heck, why not stretch those brain muscles and bring some action figures along for the ride? If you have grandkids, I’m sure they’d be willing to lend a helping hand.

Here’s to summer adventures,

–Dr. Robert Morea

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F O O D F O R A C L E A R M I N D WHAT WE CAN LEARN FROM COOKING WITHOUT ALLIUMS

Can you imagine cooking without alliums (garlic), onions, chives, or leeks? In Buddhist temples in Korea, avoiding alliums is something that has been practiced for hundreds of years. Days are filled with prayer, meditation, and meals centered on vegetables and fermented foods — no meat, fish, or alliums. Monks and nuns who

sustain them through the winter. Soy sauce is traditionally fermented in large jars throughout the year and can be aged for 50 years or more to elicit the deep umami flavor that makes temple cuisine so flavorful. Each meal is intended to be fulfilling and nourishing, so residents can focus on their meditation and prayers.

live in these temples cook with intention, to keep a clear mind and a healthy body. As one nun explains, “The food creates the entire human being.”

Several different cultures and religions, including Buddhism and Ayurvedic medicine, have traditionally avoided alliums because the pungent properties in them are believed to distract the mind. Those following a low- FODMAP diet (a diet restricting foods not well absorbed by the small intestine) and those suffering from IBS also opt to cut alliums from their diet to improve digestion. It may be worth avoiding alliums for a day or two and noting how you feel. Maybe, like the nuns and monks in Korea, you’ll find yourself graced with a clear mind and a happy belly.

A typical temple meal might include rice, mushroom fritters, fried potatoes, kimchi,

fermented radishes, marinated tofu, and crispy greens. Despite missing the ingredients so many of us rely on for flavor, anyone who’s tried temple food attests to how aromatic and delicious it is. How is this achieved? They use fermented foods, carefully aged sauces, and fresh ingredients picked straight from the source. Many temples grow their own food and use what’s in season, preserving vegetables and fruits at the end of summer to

SUCCE S S S TOR I E S !

Hear What Our Clients Are Saying!

“I couldn’t walk up and down the stairs … Now I can.”

“I couldn’t walk up and down the stairs without a cane, and even then only one step at a time. Now I can. I had an excellent experience at The Physical Therapy Doctor. I feel 100% better.”

–Janis S.

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Sudoku Train Your Brain With

Fight Deconditioning USE I T OR LOSE I T

Most people see exercise as a means of getting health ier . But this perspective comes with the assumption that without this good habit, your health remains static. However, more clinical professionals are pointing out that bodies never really remain the same. If you’re not getting stronger, you’re getting weaker. Doctors have begun referring to this gradual slip toward weakness as “deconditioning.” DOCTORS ON DECONDITIONING Doctors like Mayo Clinic physiologist Michael Joyner believe that a sedentary lifestyle should be treated as a medical condition. They argue that the deconditioning of a person’s body doesn’t just lead to adverse health conditions; it’s also an adverse health condition in itself, affecting everything from bones to heart rate. Structural and metabolic changes like these cause deconditioning to be harmful in the long run. A DOWNWARD SPIRAL The reason doctors want deconditioning taken seriously as a treatable condition is because of the consequences that spring from it. Before obesity, diabetes, and other sensational conditions set in, the subtle health problems that result from a sedentary lifestyle can make the more serious ones difficult to avoid. Muscle atrophy, decreased endurance, loss of range of motion, and a host of other issues can make exercise feel difficult and uncomfortable. If untreated, deconditioning can become a vicious cycle that leads to Doctors have also pointed out the sedentary behavior that leads to deconditioning can be viewed as an addiction, similar to cigarettes and alcohol. Dr. Joyner has called for “lifelong treatments” and “public health measures” to help fight the self-perpetuating cycle of remaining inactive. Unfortunately, the most at-risk groups have difficulty finding the strength to exercise again. WHO’S AT RISK? Anyone with a sedentary lifestyle risks deconditioning. Office workers, pregnant women, and medical patients who’ve undergone a long bed rest are all at risk of deconditioning. However, the most at-risk group by far is seniors. Indeed, many of the ailments we blame on “getting old,” like weak muscles and joints, are often due to deconditioning. Physical therapy can fight these health issues, gradually reconditioning you to an active lifestyle, so you can live life to the fullest. very serious health conditions. ADDICTED TO NOTHING

Recipe of the Month: WATERMELON CUCUMBER SKEWERS

Inspired by CookingLight.com

Skewers are a Fourth of July favorite, but these are not your classic kebabs. They’re a fresh, light, and fun way to start a barbecue. Oh, and they don’t require any actual cooking.

INGREDIENTS

•

1 medium-sized watermelon, cubed 2 cucumbers, cut into 1/4-inch rounds

• •

1 bunch fresh mint leaves

Salt, to taste

•

Equipment •

•

1 block feta cheese, cut into small cubes

1 packet of bamboo skewers

DIRECTIONS

1. Assemble skewers by placing one watermelon cube, one cucumber round, one feta cube, and one mint leaf on skewer in that order. Repeat until skewer is full.

2. Lightly season with salt and chill in fridge until right before serving.

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INSIDE

Swimming Pools and Superheroes Food for a Clear Mind Hear From Our Clients Watermelon Cucumber Skewers Deconditioning: An Addiction to Doing Nothing 3 Things Everyone Needs to Know Before Swimming in Open Water

Summer Swimming Safety 3 Tips for Swimming in Open Water

bad happens. It’s also a great idea to keep flotation devices nearby, such as life jackets, life rings, foam boards, etc. KNOW WHAT YOU’RE GETTING INTO Sometimes, it’s next to impossible to see what’s under the surface of the water. If you are unfamiliar with a body of water, don’t jump or dive in without knowing how deep it is. If you cannot confirm what is under the surface (and the spot is not a known diving location), don’t risk it. It may be okay to swim or wade, but jumping is out of the question. Along these same lines, be VERY careful around bodies of slow-moving or standing water. These can house dangerous microbes and other contaminants that can make you ill and potentially be deadly. WATCH FOR RIP CURRENTS These can occur at any beach without warning. They pull swimmers away from shore and are strong enough that even excellent swimmers struggle to get through them. In fact, rip currents are behind nearly 80% of beach rescues. Keep an eye on the foam at the surface of the water. If it seems to suddenly pull away from the beach, there’s a good chance a rip current is lurking beneath. If you find yourself in a rip current, it’s crucial to remain calm and avoid expending energy by swimming directly back to shore. Instead, try swimming parallel to the shore until you’re out of the current.

There’s nothing like taking a dip in a nearby pond, lake, or even the ocean. For many, it’s a summertime tradition. However, swimming in open bodies of water brings certain safety risks, as these environments are not nearly as controlled as public, club, or backyard pools. Everyone should follow these tips to have a fun and safe time cooling off under the summer sun. NEVER SWIM ALONE When you swim in virtually any body of water, having someone there to keep an eye on you can be a lifesaver: the more people, the better. Stick to bodies of water with a professional lifeguard on duty when possible, though that’s not always an option. When swimming in open bodies of water, have a “designated spotter” to keep an eye on the swimmers. This way, you’re prepared if anything

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