PT 360 - January 2021

PT 360 - January 2021

Getting you back to the life you want to live.

360

JANUARY 2021

In Touch

DOPAMINE BOMBS If you’ve been following the 2020 retail cycle of toilet paper, swimming pools, outdoor rooms and heaters, we are now entering “hot cocoa bomb” season (soon to be impossible to find). The ways in which we are looking to create delight and wonder within a 2-mile radius of our homes are many and varied.

for others, writing lovely reviews for small businesses, and gifting my newly obsessed cocktail mixes ( Hot tip : Visit local TheSilverJulep.com if you (or a friend) have fancy beverage taste buds). I have been met with warm appreciation from teachers, counselors, doctors, and, of course, my new bestie, the magical cocktail concoction purveyor. I knew all of these folks have been working like running an ultramarathon on a treadmill with no end in sight. I wanted them to know they were valued and appreciated, and seen for the herculean efforts they have put forth. I also have been on the receiving end of such kindness, always at times I have needed, and I so appreciated them. The reason I have chosen to spend my energies this way is science based. One of the primary neurotransmitters that makes us feel good is dopamine. Dopamine is more than just a feel- good molecule. Dopamine, like most biologically important molecules, must be kept within a tight balance. Too little dopamine in certain areas of the brain leads to the tremors and paralysis of Parkinson’s disease. Too much dopamine causes hallucinations and bizarre thoughts associated with schizophrenia. But just like Goldilocks, there is a “just right” for dopamine, a life-lifting feeling associated with the molecule’s release. Too often in our society, dopamine rushes come from sugar, fat, and carbs, among other less-

I myself have been appreciating that the current life situation requires me to be constantly busy but, at the same time, busy with things that slow me down. I am endlessly walking the dog, baking with my daughter, and meal planning (a yearslong quest that I am suddenly finally mastering, well, maybe not mastering, but doing), and I’m able to stop and talk things through in depth and find a few moments to deep dive on some plans, even if that accompanies cooking or emptying the dishwasher, or being tech support at the office. One of the things I have spent a bit of time thinking about is what I am appreciative of, and not just being appreciative, but adequately conveying my appreciation to other humans. I often am so busy that these “great thoughts” I have remain just that, thoughts, and I regret that I can’t figure out the time to do something that seems so important. I have made it my mission to turn these great thoughts into action. It has meant I have spent a lot of time writing lengthy emails, quick texts, sending cards, baking

Nova trying to get his own dopamine boost

healthy choices. Scientists believe the dopamine system arose very early in the course of animal evolution because it reinforces behaviors that are so essential to survival. It has the added benefit of exerting extraordinary power over learning and memory. Dopamine is akin to the proverbial carrot, a reward the brain doles out to highways of neurons for making survival-enhancing choices. Wouldn’t it be great to sprinkle dopamine around you like a magic fairy, bringing delight to your path, connection to your heart, and a smile to your face? I think a little more of that is just the medicine we need right now to cure what ails us. Shelly Coffman

www.PT-360.com 1

The Future Is Bright and Promising

DON'T GIVE UP ON YOUR DREAMS

that first rough idea will help you in the long run. Even with the pandemic, you can still plan. If you want to travel, now might be the perfect time to start saving so when traveling restrictions are lifted, you don’t have to worry about money.

When it comes to fulfilling our dreams, there’s a lot that could distract us from those goals. Unfortunately, for hundreds of thousands of people, 2020 was one large distraction. Over the course of every hardship last year, many people may have lost sight of their dreams. Yet, even if you’ve lost sight of them, I want to encourage you to not give up on the dreams you have. Jan. 13 celebrates Make Your Dreams Come True Day. I know that this holiday might seem like it’s telling people to accomplish their dreams in a day, but that’s not what it stands for. I believe this is a great holiday as it reminds us that our dreams are not only important to us but that we should keep trying to achieve them. It serves as a starting point. As we leave 2020 behind and look to the future, it’s a perfect time to turn our thoughts to those dreams once again. A dream is an idea — but it can’t stop there. If you have a dream you want to achieve, it’s time to get serious. Doing what you can to make sure your dream becomes a reality might be difficult. Often, it requires the right mindset, determination, and planning to get started, but once you do, you’ll be on the right path to accomplish goals. Even the most difficult dreams can come true by taking these steps. The most important step in accomplishing any dream is to plan. Planning not only gives your dream a more concrete feel, but it also allows you to get an idea of how long it will take and what you might need to succeed. Whether that’s taking a vacation to another country, starting up a business, or writing a book, getting

To get started, set some time aside to think about what your dreams are and start on a plan. I know that’s easier said than done. I have a hard time getting some free time in my own schedule, but what I’ve found that helps is to actually account for that planning. If you use a scheduling app, or even Google Calendar, to keep your day straight, open it up and find some time where you aren’t so busy. That could be in a week, even two weeks — no matter when that gap in your schedule is, jot down some time so you can plan for your dreams. Even if you can only spend 5–10 minutes on it over days, it’s still better than no planning at all. The thing about dreams is that they aren’t overnight successes. Dreams like these can happen, but they are very rare. Usually, to accomplish things, it takes time and effort. All dreams can evolve from a figment of an idea and become a reality; all it takes is that first step.

As we enter into 2021, I want to encourage everyone to rekindle their dreams and make them shine.

How Habit Tracking and Daily Resolutions Could Transform Your Life

Another important aspect of forming new daily habits is rewarding yourself. Bad habits, like smoking, have an inherent reward. However, healthy habits can have rewards too! Try consuming a bit of dark chocolate after a workout or treating yourself to a fresh beverage or relaxing to a podcast after tackling an important task. Find ways to reward yourself, and you’ll be more likely to stick to your new habit. Certain daily resolutions don’t have to be related to exercise or diet to majorly improve your life. For example, having a gratitude journal might boost your long- term happiness by 10% and improve your blood pressure. Don’t hesitate to improve your quality of life! Just start small, and you’ll be amazed by how far you’ll go.

that tiny habits can make a new habit easy to implement into your daily ritual. For example, taking a short daily walk could lead to an exercise habit, or keeping an apple in your bag every day could encourage healthier snacking. It’s important that you stick with it because habits take a long time to create. One study published by the European Journal of Social Psychology asked people about a simple habit they wanted to form, like drinking water at lunch or taking a walk before dinner. They found that the average amount of time it took before the action became automatic was 66 days! Don’t be too hard on yourself if you miss a day, but know that sticking to a new habit is serious work, so starting small might help you out.

Yearly resolutions are so last year … if they’re your only resolutions, that is.

Having long-term goals isn’t a bad thing, but do you have a daily plan to reach them? The huge boost of motivation in January isn’t always enough to sustain you all year long. That’s why there are major benefits to starting new healthy habits, whether you increase your weekly exercise time, eat healthier foods, or work on getting better or more sleep. Luckily, sticking with these habits might be as easy as making daily resolutions to complement your yearly goals. B.J. Fogg, a Stanford University professor and author of “Tiny Habits: The Small Changes That Change Everything,” notes

2 (503) 248-0360

ARE YOU UP FOR A CHALLENGE?

FOCUS ON FITNESS FOR 30 DAYS

drinking that many ounces of water each day. (For example, a person who weighs 150 pounds should drink 75 ounces of water.) Can you drink that much water each day for 30 days? If not, drink more each day throughout the month until you reach your goal. Give it a shot. We guarantee you’ll have more energy! March: Bulk Up Choose one area of your body to focus on this month. Want to improve your arm strength? Work your way up from five to 50 pushups throughout the month. Follow the same formula with squats if you want to focus on your legs. Or, try planking to strengthen your core. Start the month by holding the plank for 30 seconds and work your way up to 2–3 minutes! As you progress in each challenge, you’ll notice significant improvement. For the best results, rest whatever area of your body you’re focusing on during your regular exercise routine. (That’s how muscle grows!)

Everyone’s done it. We’ve rung in the new year on the promise that this is our year to get healthy. We’re going to finally lose the weight, eat healthier, and feel better than ever. Sadly, many of us fail at this endeavor every single year . Let’s make 2021 different! Work toward your wellness goals by trying monthly challenges. These challenges allow you to focus on one area of your wellness each month, which will ultimately ensure you create sustainable habits. Here are three challenges to get you started! January: Step Up Getting extra steps in during the day is the quickest way to introduce more activity into your life. Start easy and just track your regular steps for one week. Then, set a goal to get 1,000 more steps than that in the following week and build from there. Keep going until you’re regularly hitting a number that is at least 5,000 steps beyond your baseline! (If you don’t have an Apple Watch, Fitbit, or other fitness tracking device, find an old- fashioned pedometer and get to work!) February: Drink Up Tracking your water intake and challenging yourself to drink more can help you feel more energized and make progress on your other goals. Start by calculating how much water you need to consume. Experts suggest taking your body weight, dividing it by two, and

KOREAN BEEF RICE BOWLS

DIRECTIONS 1. In a small bowl, combine soy sauce, 2 tbsp water, brown sugar, sesame oil, and red pepper flakes. 2. Spray a deep, nonstick skillet with cooking oil and place over high heat. Add the ground beef and cook until browned. Break up the meat with a wooden spoon as it cooks. 3. Add the onion, garlic, and ginger to the meat and cook for 1 minute. 4. Pour sauce over the beef, then cover and simmer on low heat for 10 minutes. 5. Divide rice evenly into four This sweet and spicy rice bowl comes together in just 30 minutes and serves four. serving bowls. Top each with scant 2/3 cup beef, cucumber slices, sesame seeds, scallions, and gochujang, to taste.

INGREDIENTS •

1/4 cup low-sodium soy sauce 2 tsp light brown sugar

• • • • •

1 tsp sesame oil

1/2 tsp red pepper flakes 1 lb lean ground beef 1/4 cup yellow onion, chopped 2 garlic cloves, crushed

• •

1 tsp fresh ginger, grated

•

2 tbsp gochujang sauce, or more if desired

•

3 cups cooked brown rice

• •

1 small cucumber, sliced 1/2 tbsp sesame seeds, plus more for topping 2 scallions, thinly sliced

•

Inspired by SkinnyTaste.com

www.PT-360.com 3

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

1215 SE 8th Ave., Ste. D Portland, OR 97214

Dopamine Bombs Page 1 Make Your Dreams Shine How Habit Tracking and Daily Resolutions Could Transform Your Life Page 2 Make Resolutions Easier With Fitness Challenges Korean Beef Rice Bowls Page 3 Don't Shy Away From Talking About Your Pelvic Floor Page 4 INSIDE THIS ISSUE

We Need to Talk About Your Pelvic Floor Health

reasons. For women, pelvic floor weakness or prolapse is often the result of labor, but age, traumatic injury, and genetics can also affect your pelvic floor. Though pelvic floor issues are relatively common, patients may be embarrassed by the associated symptoms, and as a result, many avoid seeking treatment. The good news is that strengthening the pelvic floor often involves simple exercises and stretches, like glute bridges, squats, and cat/cow pose. While improving your pelvic floor health, try to avoid doing other exercises that can strain it, such as running or heavy lifting. (As your pelvic floor gets stronger, you can slowly add these exercises back into your routine.) Consulting with a physical therapist and developing a regimen to improve or maintain your pelvic floor health is a great way to treat or prevent pelvic floor weakness.

It can be awkward to talk about, but pelvic floor health can have a significant impact on your lifestyle and happiness. For many, the pelvic floor is a source of pain and incontinence, but it doesn’t have to be that way! Your pelvic floor is just like any other body part; with proper strength, it can function normally and pain-free. The pelvic floor consists of the pelvis and the muscles and organs that protect it and are housed within it. It functions with the urinary, reproductive, digestive, and musculoskeletal systems, so any time you eat, use the restroom, or simply sit or walk, your pelvic floor is working. But when it’s not working properly, many patients — primarily women, but men can struggle with pelvic floor health, too — experience pain during bathroom visits and sex (or an inability to do either), pain in the lower back, digestive issues, and leaking. This can happen for a variety of

The best part? As your pelvic floor health improves, other components of your life will too. You’ll see improvement with your digestion, you’ll never have to worry about sneezing or coughing too vigorously, and your personal relationships can improve. It’s worth having a discussion with a professional. Contact your physical therapy team today to learn more about how to improve your pelvic floor health, and, ultimately, get your life back.

4 (503) 248-0360