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Health &Wellness The Newsletter About Your Health And Caring For Your Body
OCTOBER 2020
Healthier, Stronger, & More Active 7 WAYS YOU CAN BECOME
www.thephysiotherapycenter.com
Health & Wellness The Newsletter About Your Health And Caring For Your Body
OCTOBER 2020
INSIDE:
• 7 Ways You Can Become Healthier, Stronger, & More Active • 7 Tips You Can Do On Your Own • Healthy Juice Recipe • 12 Quick Ways You Can Add Greens to Your Diet • Healthy Living Word Search CALL IN! Call for your FREE ACHES & PAINS ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700
Healthier, Stronger, & More Active 7 WAYS YOU CAN BECOME
It is a common aspiration to become healthier, stronger, or more active. However, this can sometimes be a difficult feat, with a lack of time, pain, injuries, or difficulty sticking to a nutritious diet. When you are in pain, undesirable chemicals within your body are heightened, which can increase stress. As a result, your endocrine system becomes affected, which works to regulate the hormones in your body. Fortunately, the vast majority of aches and pains can be successfully treated by a licensed physiotherapist. At The Physiotherapy Center, our team is comprised of movement experts who have the knowledge and training to diagnose, evaluate, and treat any musculoskeletal condition that comes their way. To find out more about how our services can help you live a healthier, stronger, and more active life, contact our office today! Your Health and You: The term “health” is all relative. It essentially means that your body is operating at its highest levels of function in regards to breathing, circulation, digestion, and more. It doesn’t
necessarily mean that you have to be the most athletic person in the room. Any step you make toward helping your body function at its optimum levels is a step toward becoming a healthier you. Your physiotherapist can provide you with exercises, stretches, and nutritional tips that can help increase your health and help you feel physically better overall. Increasing Your Strength and Flexibility: It is no secret that strength and flexibility both play important roles in your health. Did you know that there are approximately 642 skeletal muscles in the human body? Your muscles work hard, not only to help you move but also to support your circulatory and breathing systems. When you become stronger and more flexible, you become healthier overall. Our physiotherapists can guide you through proper exercises and specialized treatments in order to relieve your joint and muscle pain, increase your strength and flexibility, and improve your overall health.
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Physiotherapy treatments can help improve your health, but they only work if you apply healthy lifestyle choices in your everyday life, as well. Some tips you can do on your own to become healthier, stronger, and more active include: 1. Taking care of aches and pains. Don’t let these long-term problems linger. Contact The Physiotherapy Center for professional help. 2. Limiting your sitting. Get up every 30 minutes to walk around at work and at home. 3. Getting out and moving. Exercise regularly, even if it’s just taking a short walk every day. 4. Maintaining a nutritious diet and controlling portions. Make sure your food intake is nutritious and portioned. By chewing your food thoroughly, you won’t feel as if you have to eat as much. 5. Drinking more water. Water keeps your body systems functioning at an optimum level. 6. Breathing! Work on your deep breathing in order to increase your oxygen intake and get your lymphatic system moving. 7. Getting enough sleep. Sleep at least 8 hours a day. It is best to get into a routine where you are going to bed and waking up on a regular cycle. This helps your endocrine system. Refer A Friend Care enough to share how physiotherapy helped you? Who do you know that could benefit from therapy? Send them our way! They will thank you, and so will we. 7 TIPS YOU CAN DO ON YOUR OWN
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Contact The Physiotherapy Center today! Are you looking for assistance with increasing your health, strength, and physical activity? Our team would love to help you live your highest quality of life. Call us today at (345) 943-8700 to begin your new chapter toward becoming a healthier you!
Exercise Essentials Helps to strengthen your core.
Prone Alternate Leg
Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage .
While lying face down and keeping your lower abdominals tight, slowly raise up a leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. Alternate 20 times.
Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
Exercises copyright of
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25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700
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Fun & Games Sudoku Challenge 4 7 3 4 5 3 7 6 9 4 3 http://1sudoku.com
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Immune System Restoring Juice
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8 3 4 Loaded with vitamin C, antioxidants, and tons of other beneficial nutrients, this tall glass of fruits and vegetables is a powerhouse of healing.
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INGREDIENTS
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• 5 medium gala apples, cored • 2–3 navel oranges, peeled • 4 medium carrots • 1 cucumber • 2 cups of fresh pineapple (substitute with apples or oranges if unavailable) • 1 lemon, peeled • 1 lime, peeled • 1/2 of a red beet • 2” chunk of fresh ginger, peeled 3 9 http://1sudoku.com 9 3 3 1 7 5
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Level Up Your Mind with Sudoku Object of the Game:
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Place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once.
r mobile these puzzles and find their solutions by flashing the codes below : n° 25348 n° 218215 n° 225096
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n° 227580
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Want to know the solution to this puzzle? Scan the QR code to the right with your smartphone camera app!
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Wash and chop all ingredients, run them through your juicer, and enjoy immediately! Adapted from: https://thefitchen.com/immune-system-restoring-juice-2 4 1 9 5
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Attention Aches & Pains Sufferers! http://1sudoku.com n° 23419 - Level Medium
http://1sudoku.com Page 1/1 - Check solutions, print more free sudoku and play online : http://1sudoku.com n° 227580 - Level Medium
Play on your mobile these puzzles and find their solutions by flashing the codes below : n° 224059 n° 25348 n° 218215 n° 225096
Do you need help finding relief from your pain? n° 23419 n° 227580
• Decrease your pain • Increase your strength • Increase your activity level We can help:
• Increase your flexibility • Improve your health • Get back to living
Pag 1/1 - Check solutions, print o e free sudoku and play online : http://1sudoku.com
Mention or Bring in This Coupon Today For a FREE Aches & Pains Consultation
Call Today: (345) 943-8700
Offer valid for the first 25 people to schedule. Expires 11-30-20.
12 QUICK WAYS YOU CAN ADD GREENS TO YOUR DIET
Did You Know... • Seven of the top 10 leading causes of death are from chronic diseases including heart disease, obesity, and diabetes. Eating plenty of green vegetables every day can help reduce your risk of those and other diseases. • Only one in 10 adults meet fruit and vegetable recommendations. More specifically, only 9.3 percent of adults eat enough vegetables daily. • Cruciferous vegetables like Brussels sprouts, kale, broccoli, and cabbage are powerful cancer fighters. • Eating plenty of vegetables can also balance your blood sugar and stabilize hunger, supporting weight loss, and possibly reducing your risk of type 2 diabetes. • When inflammation persists, it becomes chronic. Chronic inflammation can play a role in most diseases including cancer, heart disease, diabetes, depression, and Alzheimer’s.
Why Don’t We Eat More Greens? Knowing the health benefits, why don’t more people eat green vegetables? Research shows that cost, limited availability and access, and not enough time to prepare or cook them are among the reasons why many of us don’t meet our greens quota. It’s not just kids who don’t like eating vegetables. Most adults struggle to get their daily greens requirements. But eating more vegetables shouldn’t be a struggle! These 12 strategies can help make getting more vegetables convenient, simple, and delicious: 1. Make them more interesting. Look up new recipes. 2. Prep ahead of time. 3. Get everyone involved. 4. Hide them in yummy dishes like roasted vegetable lasagna. 5. Make an omelet.
6. Make them portable. 7. Slip ‘em into smoothies. 8. Upgrade starches. Think zucchini fries. 9. Double up in restaurants. Simply ask your server to skip the potatoes and add another green vegetable. 10. Make it a mission to try a new one. Restaurants usually find ways to make green vegetables taste amazing. Be adventurous and try something new. 11. Buy them fresh or frozen. Frozen vegetables today are far tastier than the ones you might have grown up with. They might also be healthier. 12. Variety is key with green vegetables.
Looking for more assistance in living a healthy life? Call The Physiotherapy Center today at (345) 943-8700.
www.thephysiotherapycenter.com
STRENGTHEN YOUR MIND WITH THIS FUN HEALTHLY LIVING WORD SEARCH
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Date: ___________________
Health & Wellness
Name: ___________________________________________ Name:
W T O Y L E O O R S B F X N P I F O A W Y Q I G T F E R S P R S F L R W N U W X F N M J T G I S G G A D N A P H M H E E S D H E H H X U K H E A L T H Y S L A N G R S U T Y S O C I A L Y P T L F I U Q D I N F D J O O D H S L Y A D M A H R U C R I K O Y T E D J L H Y G L I T M B Z B S R W S C V P E C E B P R G U I I E R C E X E R C I S E S I Q A C N S E T Y L O R T C E L E T N A G W B Y P O S I T I V I T Y I L T A Q H O Q Y C E L C Y C I B O H T O J S Q O B N N V Y J X I A N E O I O D G L M Z M J K W C Y Y R J Q E Z A N O L E M R E T A W H K E V I T A T N E V E R P J W M F Health & Wellness W T O Y L E O O R S B F X N P I F O A W Y Q I G T F E R S P R S F L R W N U W X F N M J T G I S G G A D N A P H M H E E S D H E H H X U K H E A L T H Y S L A N G R S U T Y S O C I A L Y P T L F I U Q D I N F D J O O D H L Y A D M A H R U C R I K O Y T D J L H Y G L I T M B Z B S R W S C V P E C E B P R G U I I E R C E X E R C I S E S I Q A C N S E T Y L O R T C E L E T N A G W B Y P O S I T I V I T Y I L T A Q H O Q Y C E L C Y C I B O H T O J S Q O B N N V Y J X I A N E O I O D G L M Z M J K W C Y Y R J Q E Z A N O L E M R E T A W H K E V I T A T N E V E R P J W M F _________________________________
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Health & Wellness
W T O Y L E O O R S B F X N P I F O A W Y Q I G T F E R S P R S F L R W N U W X F N M J T G I S G G A D N A P H M H E E S D H E H H X U K H E A L T H Y S L A N G R S U T Y S O C I A L Y P T L F I U Q D I N F D J O O D H S L Y A D M A H R U C R I K O Y T E D J L H Y G L I T M B Z B S R W S C V P E C E B P R G U I I E R C E X E R C I S E S I Q A C N S E T Y L O R T C E L E T N A G W B Y P O S I T I V I T Y I L T A Q H O Q Y C E L C Y C I B O H T O J S Q O B N N V Y J X I A N E O I O D G L M Z M J K W C Y Y R J Q E Z A N O L E M R E T A W H K E V I T A T N E V E R P J W M F
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25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007
Phone : (345) 943-8700 Fax : (345) 943-8701