Physical Therapy Services of Tennessee - January 2022

Physical Therapy Services of Tennessee - January 2022

JANUARY 2022

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EastTennessee Physical Therapy News

FROM THE DESK OF DANNY D. SMITH, PT, DHSC

How to Have a Happier Season BEATING THE WINTER BLUES

Here we are in a new and hopefully better new year. We have all been through a lot in the past year, but things are looking up. There is a vaccine available for those willing to take it that decreases the chance of contracting COVID-19. We at PTS hope you have avoided the dreaded COVID-19 bug and are healthy to start the new year. We plan to continue in 2022 just like we have in 2021. I just received information from our administrative office letting me know that November was the busiest month we have had all year. We’re providing services to more individuals, not just athletes. We are thankful to all our referral sources and to those individuals who seek our services without a physician referral. Also to the local school systems that allow us to provide services to the children who need physical therapy and occupational therapy.

I love the holidays, but now that they’re over, a long winter lies ahead. With the hustle and bustle of last year behind us, I think it’s easy to feel like there’s not much of anything to look forward to until spring. Between the short days, frigid temperatures, and additional time spent cooped up inside, a lot of people — including kids — become lethargic, irritable, or even depressed. Yes, the winter blues are real. Sometimes, they rise to the level of a diagnosable condition called seasonal affective disorder (SAD), aka seasonal depression. Other times, they just result in feelings of boredom or listlessness. Either way, feeling down during the winter can have a big impact on you and your children. If you or other members of your family experience the winter blues, rest assured that not all is lost. With some dedication, and by following these steps, you can have a happier winter! Get Some Sun During the winter, the days are short and the nights are long. The extra darkness is generally considered to be a major cause of seasonal depression because the sun helps balance serotonin and melatonin levels and replenishes our vitamin D. So, it’s important for adults and children alike to get as much sunlight as possible, even when it’s cold outside. When the only daylight hours are spent at work or school, this can be tricky. You can compensate by opening the curtains to let in as much sunlight as possible and

Happy new year to each and every one of you and to your families and friends. As always, when you need us, just call.

–Danny

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spending all the time you can in sunny areas. The weekends are also a great time to make up for the sunlight lost during the week. Make sure everyone in your family has a warm coat and boots before venturing outside for a walk or snowball fight. Exercise Regularly Since most people spend more time indoors during the winter, they also tend to get less exercise. However, exercise can reduce symptoms of depression and anxiety, which is even more valuable when you’re feeling down. You can encourage your kids to get in some activity and also use their need for exercise as motivation to get your own.

video games that require movement can trick them (and you) into getting a workout without even realizing it. Set a Sleep Schedule A lot of people tend to sleep more during the winter, but more sleep doesn’t necessarily equal better sleep. In fact, sleeping too much can be a sign of poor sleep quality, and it has its own effects on mood. Meanwhile, the consequences of not getting enough sleep include irritability, reduced hormone production, and a likelihood of increased stress. Your kids probably have a set bedtime, but you should, too. For the best sleep possible, everyone should follow a simple but regular bedtime routine that includes winding down and dimming the lights. Consistently going to bed and waking up at the same time every day (yes, even on weekends!) will create better sleep, and morning exposure to light is critical to training your circadian rhythm. If these tips don’t work, it’s time to visit a doctor. If symptoms last for longer than two weeks, the “winter blues” can really be SAD. Treatments, including light therapy and medication, are available for all ages, and should be discussed with a professional. Whether you and your kids need professional care or just a little pick-me-up, winter is much too long to spend feeling sad. Despite the cold and the darkness, everyone can have an enjoyable season with a little help.

Because of the sunlight exposure, engaging in activities outdoors is best. You could try ice skating, hockey, or hiking. (Shoveling snow is also great exercise, if you’re looking for an excuse to enlist your kids.) But plenty of indoor options exist too! Take your kids to a trampoline park or indoor basketball court or

pool. Dance and martial arts are great activities to keep kids moving, and

Kick It Into High Gear AND MAXIMIZE YOUR PRODUCTIVITY AT WORK Have you ever gotten your first cup of coffee of the day and settled into your office to be productive, but by noon, your assignment is still completely untouched? If you’re struggling to motivate yourself at work, whether you work from home or in an office, here are a few things you can do to get yourself back on track and be productive again. Reevaluate your game plan. When you take on any project, you may come up with a strategy for the easiest and most efficient way to work on it. But, as the cursor mocks you from the blank screen, that strategy goes out the window. Maybe it’s time to make a new plan. By backing up a few steps and changing up your approach, you may spark some action and get moving! Stop multitasking. While multitasking can be beneficial, consistently splitting your attention between activities can lead to burnout and reduced creativity, especially if the activities are unrelated to the same project. Tackle just one task at a time — this way, you will be completely dedicated to the project at hand instead of trying to do everything all at once. Take a break and walk. According to a Stanford University study, taking a break and going on a walk may help you think in a different way than you did before.

When you step away from the desk and get moving, the ideas can start to flow. Who knows, maybe when you get back, you’ll feel like your current task is much simpler! Get rid of distractions. When you’re drawing a blank, it’s easy to whip out your phone and see what your friends are up to on social media or to check the weather for the upcoming weekend. Maybe you’d rather sort your emails or even surf the web. But being productive and focused means closing all unnecessary browsers, putting the phone away, and saving the emails for later. Keep your attention where it needs to be. To kick butt at work, managing your time in ways that are conducive to optimal productivity is key. Experiment with different strategies to get the ball rolling on all of your assignments!

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GIVE YOUR BONES A BOOST Approximately 55% of the population over 50 will be affected by osteoporosis, which thins and weakens the bones. In the U.S. alone, the condition is responsible for about 1.5 million fractures per year. You may not think exercise can help with bone loss, but prepare to be surprised. A comprehensive physical therapy plan can not only promote bone growth but also improve balance and posture, which lowers the risk of falling or sustaining fractures.

How PT Can Help With Osteoporosis

replaced. With osteoporosis, not enough new bone is created to make up for the bone lost, so it becomes weak and brittle. Women and older people are especially prone to osteoporosis, but an inactive lifestyle, smoking, excessive alcohol, or low weight can also contribute to development of the condition. Often, people with osteoporosis don’t experience symptoms. That sounds like a good thing, but unfortunately, it results in the condition not being diagnosed until after a broken or fractured bone. Telltale signs of the condition include a loss of height, pain between the shoulder blades, or pain above the pelvis. But frequently, the first indication of a problem is when a bone breaks during normal activity, such as receiving a hug or stepping off a curb. A physical therapist’s treatment of osteoporosis depends on each patient’s unique situation. Just like muscles become stronger from exercise, so do bones. Most physical therapy regimens will involve specific exercises to help build bone mass. To avoid falling or injury, physical therapists will also work with patients to improve balance, correct posture, and adapt to daily activities while protecting their bone health. If the bone is still fractured, a physical therapist can also help relieve pain without medication through positioning and other techniques. If you’ve been diagnosed with osteoporosis, contact a physical therapist today to help regain your strength and quality of life. A customized physical therapy plan can help you get back to safely doing the things you love — no bones about it.

Bone is living tissue. Just as with other parts of our bodies, cells are constantly dying and being

DEEP-FRIED NEW YEAR’S ‘COOKIES’ Inspired by MennoniteGirlsCanCook.ca

Take a Break!

INGREDIENTS

• 2 tbsp yeast • 1/2 cup water, warmed • 1/2 cup and 1 tsp sugar, divided • 5 eggs, beaten • 1/4 cup butter, softened

• 2 1/2 cups milk, warmed • 1 1/2 tsp salt • 4 cups raisins • 7 cups flour • 4 cups canola oil

DIRECTIONS

1. In a large bowl, combine yeast, water, and 1 tsp sugar. Wait 10 minutes. 2. Stir in remaining sugar, eggs, butter, milk, and salt. 3. Fold in the raisins and flour. Cover the bowl with plastic wrap. Let the dough rise for an hour. 4. In a high-sided pot or deep fryer, heat canola oil to 340 F. Line a plate with paper towels. 5. Drop a rounded tablespoon of dough into the oil. Fry until golden brown, then set aside on the plate. Poke the cookie with a toothpick. If the toothpick comes out clean, it’s cooked through! 6. Repeat until the batter is gone.

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Inside This Issue From the Desk of Dr. Smith PAGE 1 Save Your Family From Winter Blues PAGE 1 Maximize Productivity at Work PAGE 2 Treat Osteoporosis Through Physical Therapy PAGE 3 Take a Break PAGE 3 Deep-Fried New Year’s ‘Cookies’ PAGE 3 Stick to Your Resolutions — For Real, This Time PAGE 4

How to Keep New Year ’s Resolutions For Real, This Time

New Year’s Eve has come and gone, and now that the champagne is finished and the decorations are put away, it’s time to buckle down and work on those New Year’s resolutions. The only problem is ... your resolutions for this year and last year are the same. Change is tough, so you’re not alone in being unable to stick to your resolutions. This year can be different, if you want it to be. Here are some tips to keep you on track. Have a specific goal. Many resolutions are vague — along

consider how you’ll structure your day around your resolution and what obstacles you might face. When will you go to the gym, and what will you do if that time gets interrupted? How will you plan meals to avoid spontaneous drive-thru visits? Write down what you want to accomplish and all the things that might stand in your way. Then, figure out how you’ll deal with them before they happen. Start small. On Jan. 1, you’re probably enthusiastic about your resolution and ready to hit the ground running. Not so fast — doing too much too soon is a classic mistake. It’s okay to

the lines of “exercise more” or “eat healthier.” That’s too ambiguous to inspire motivation, and vagueness leaves room for excuses. Make your goal more concrete, so you can measure your success. Specific goals could include going to the gym three times a week, being able to bench a certain number of pounds, or only indulging in fast food once a month. Make your goal realistic — if it’s too drastic or difficult, it’s easier to give up. Have a plan. Bad habits are hard to break, so change won’t come about naturally. It’s important to

be excited, but working out until you’re sore all over or constantly eating salads you hate will turn your resolution into a chore that you’ll want to avoid. Start with light workouts or replacing some of your carbs with veggies. Once you get the hang of that, you’ll be ready to scale up slowly.

Using these guidelines, you’ll make lasting changes that extend beyond February. Get

2022 started off on the right foot, and next year you’ll be ready to make a whole new resolution — and keep it.

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