PT 360 June 2018

PT 360 June 2018

Getting you back to the life you want to live.

360

J une 2018

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A B alanced G ut I s a H ealthy G ut T he I mportance of P robiotics and P rebiotics

B eyond the P ain

Shelly Coffman

Part of what interested me in becoming a PT was my fascination with the brain. That’s actually my primary interest. The body attached to the brain still follows the “boss” that’s on top of your shoulders. Combine that with some hardcore nerdiness, and I am drawn to continued reading/learning about the brain. Many years ago, I read a story about an ultramarathoner, Diane Van Deren. She suffered from debilitating and life-threatening seizures and finally made the hard choice to have that part of her brain removed, which stopped the seizures. An interesting side effect — the part that has stuck with me in the years since reading this article — was the loss of perception of the passage of time. This already very gifted and talented athlete actually improved in her sport after brain surgery. The attributed reason? She doesn’t have a sense of how long she has been exercising. After six hours of grueling ascent in the mountains, she might think only 30 minutes have passed. I think of that piece often. This morning, in an exercise class, my instructor said, “Your brain will stop you before your body ever will.” (This as my legs were shaking from being in a squat for what felt like 10 minutes.) It brought me right back to Diane’s story, and I reflected on how very true that statement was (while still having to maintain said squat). Suffering and pain may be related to physical injury, emotional

distress, or mental overload, but the piece that makes it feel unbearable lives in a small part of our brain in the right hemisphere. Quieting that voice enables us to achieve great things for ourselves. My daughter is currently obsessed with Jessie Graff, winner of American Ninja Warrior. If you are not familiar with Jessie, she’s a badass. I am delighted my daughter is obsessed with her. As a result, I am exposed to lots of YouTube videos with Jessie. In an interview, I heard Jessie say she loves it when she’s working out and her muscles are screaming and aching and shaking. That’s the time when her abilities are growing and she’s achieving even more. She even claims she loves failure because it gives her the feedback and opportunity to figure things out to succeed. That “edge” where our muscles shake, or we feel scared to pursue our dreams, or the little voice is telling us we can’t or we’re not (smart/strong/savvy/ ____) enough, honestly, we are. One little step in front of the other, quietly and steadily moving toward your goal, and you’re there. Beyond the pain, past that edge is a whole new you. Tell that loud voice to zip it. It might be holding you back from something amazing. –-Shelly Coffman

In recent years, science has gained a better understanding of the critical role that gut health plays in overall health, and society is starting to pay attention. Most people know that probiotics aid in digestion, but few people understand how. While probiotics are gaining popularity, prebiotics have flown largely under the radar. According to health experts, most Americans don’t consume enough prebiotics every day, which can result in indigestion, higher levels of inflammation, increased likelihood of weight gain, and increased risk for various chronic diseases. Although research is fairly new in this area of nutrition, here is what’s known for sure. P robiotics Probiotics are good bacteria (live cultures) naturally found in your gut. It is believed that probiotics boost immunity and promote gastrointestinal and overall health. Besides aiding regular bowel movement, probiotics have also been used to manage symptoms of irritable bowel syndrome (IBS). To add more probiotics into your diet, eat fermented dairy foods like Greek yogurt, kefir products, and aged cheeses. All of these foods contain a significant number of live cultures. If you are dairy-intolerant, try eating kimchi, sauerkraut, miso, tempeh, and cultured nondairy yogurts. P rebiotics Prebiotics are natural, nondigestible fiber compounds that promote the growth of helpful bacteria in your gut.

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... continued from cover Prebiotics pass through the upper part of the gastrointestinal tract undigested. Once they reach the colon, they are fermented by gut microflora, promoting the growth of probiotics. Prebiotics keep good and bad gut bacteria balanced, improve gastrointestinal health, and may even enhance calcium absorption. galactooligosaccharides. In other words, eat more fruits, vegetables, and whole grains such as acacia gum, raw dandelion greens, raw jicama, underripe bananas, raw or cooked onions, raw garlic, raw leeks, raw asparagus, and Jerusalem artichokes. T he D ynamic D uo Prebiotics and probiotics work together in your gut as part of a tiny ecosystem. Probiotics feed on prebiotics to maintain a balance of good and bad bacteria. If there aren’t enough prebiotics to feed the probiotics, the bacteria can become unbalanced, which can result in a number of conditions, from indigestion to heart disease. Together, prebiotics and probiotics battle inflammation and lower overall disease risk. The best way to naturally include more prebiotics in your diet is to eat fructooligosaccharides and

For people facing age-related changes like memory loss, the results of these tests are especially relevant. The studies point to evidence that meditation can strengthen certain areas of the brain — the prefrontal cortex, the hippocampus, and the amygdala Your prefrontal cortex thins with age, which is associated with decreased cognitive function in your later years. However, meditation may reduce this age-related thinning. Dr. Sara Lazar, a neuroscientist specializing in the effects of yoga and meditation on cognitive and behavioral function, reports that long- time meditators don’t show a decline in the thickness of the prefrontal cortex. T he H ippocampus Your hippocampus helps you process and form new memories, and it’s very sensitive to stress. In fact, research shows that your hippocampus will shrink in response to stressful situations and chronic stress. The remedy? Meditation. Dr. Lazar’s study H ealth B enefits Gut health is closely tied to many other bodily functions, which is why it is essential to maintain a healthy balance of good and bad bacteria. When probiotics metabolize fibrous foods, they produce short-chain fatty acids that improve the health of the intestinal lining. When your intestinal lining is healthy, your body can better regulate electrolyte levels, digest food properly, and prevent diarrhea. A healthy intestinal lining is also essential to immunity. Prebiotics and probiotics improve your body’s ability to absorb important nutrients and trace minerals from food. They also lower the pH in the gut, which is vital for preventing urinary tract infections, vaginal yeast infections, digestive disorders, colds, and even colon cancer. Finally, research suggests that mood-related disorders like anxiety and depression can be tied to gut health. Your mood and hormone balance are affected by many internal and external factors, one of which is the state of the bacteria living in your gut. Your gut helps absorb and metabolize nutrients from the foods you eat, and these nutrients are used — that weaken as we age. T he P refrontal C ortex

showed a positive correlation between meditation and a higher concentration of gray matter in the left hippocampus. T he A mygdala Often called the fear center of the brain, the amygdala is triggered by stressful situations. But unlike the hippocampus, which shrinks in response to stress, the amygdala has been shown to become denser. In one study, people who attended mindfulness meditation classes showed a smaller stress response in brain scans compared to those who did not attend the classes. Meditation may help to decrease the density of the amygdala and therefore increase your ability to handle stress. Of course, in addition to these benefits, there’s a good chance that five minutes of meditation each day will simply make you feel better. People who meditate report an increase in overall well-being. Why not give it a try? to support neurotransmitter functions that create the hormones that control your mood. Without a balanced gut, your body can’t absorb and use these nutrients correctly. S upplementation Although there are many pills, supplements, and cleanses available to those who want to incorporate more probiotics and prebiotics in their diet, supplementation is often unnecessary. Probiotics and prebiotics are natural ingredients in everyday foods, and if you eat a healthy, balanced diet, there’s no reason for you to take supplements, unless you suffer from certain food allergies. Meals that contain both probiotics and prebiotics are called “synbiotics.” So eating bananas with yogurt or stir-frying asparagus with tempeh will cover all your bases. While research is still relatively new, health experts can confidently say that a balanced gut as a result of a diet enriched with probiotics and prebiotics is beneficial to your overall health. While probiotics seem to currently soak up the spotlight, make sure you are also eating enough prebiotics for optimal intestinal health. Remember, a balanced gut is a happy and healthy gut.

I mprove C ognitive F unction in M inutes H ow M editation H elps Y ou M aintain B rain H ealth

Meditation has often been

touted by New Age gurus as

a way to find inner peace and stillness. But what if meditating could reduce the effects of aging on your brain? According

to research, taking a few minutes out of your day to

meditate may improve cognitive function. As meditation’s popularity has spread, so have studies of the practice. The results of 100 studies examining the cognitive effects of meditation all show evidence of improvements in psychological and cognitive functions. Some of the results are intuitive, such as how meditation helps us deal with stress. But other results are incontrovertible, such as scans showing that meditation causes structural changes in the brain.

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W orkouts W ith a T wist M ake E xercise F un T his S ummer

Summer is a time for fun! The days are longer, so why waste the extra sunlight trapped on a treadmill? There are plenty of great opportunities to exercise without feeling bored out of your mind. Consider one of these fun activities you may have never tried before. S tand -U p P addleboarding

much faster, so there’s a lot of jumping and lunging across the court as players try to reach the ball before it can bounce twice. Bring a water bottle, because you’re sure to sweat during this cardio workout. I ndoor B ouldering Bouldering is a form of rock climbing using a boulder rather than the side of a cliff. You can bring the activity indoors, where artificial climbing walls and safety mats help climbers ease into the sport. This pastime works your arm muscles and core, but it also challenges your mind. There’s a lot of problem-

Stand-up paddleboarding (SUP) is the fastest growing water sport in the world, and it’s pretty simple. You stand on a paddleboard — like a surfboard, but wider and more buoyant — and use a long paddle to glide across the water. It’s the simplicity that makes SUP fun. You can battle fierce river rapids and waves on the ocean, or enjoy a more relaxing experience paddling across wide lakes and lazy rivers. Whatever your skill level, you’re building core strength, improving your balance, and getting some fresh air. R acquetball In order to play racquetball, you need to have access to a racquetball court. If you can find a court near you, this game is certainly worth trying. It’s the intense cousin of tennis. Instead of hitting the ball back and forth over a net, racquetball players take turns hitting the ball against a wall. This creates momentum, and the ball moves

Exercise doesn’t have to be a chore. There are plenty of great ways to work up a sweat and still make great memories this summer. You just have to be willing to try something new.

solving as you figure out the best way to

navigate the wall.

C himichurri G rilled C heese SPICY

T ake A B reak !

Ingredients

FOR CHIMICHURRI: • 2 jalapeños • 4 green onions • 1/2 cup cilantro • 1 clove garlic

• 2 tablespoons olive oil • Juice of 1 lime • 2 teaspoons honey

FOR SANDWICHES: • 1 tablespoon olive oil • 1 ripe avocado, cut into slices

• 2–4 ounces fresh mozzarella • 4 slices whole-wheat bread

Instructions

1. Pulse chimichurri ingredients in a food processor or blender until combined but not pureed. Add extra olive oil as needed. 2. Heat grill or skillet to medium-low. Brush outsides of bread with olive oil. Smear 1 tablespoon chimichurri on each slice of bread. Place a layer of avocado and cheese between slices. 3. Cook gently until bread is crisp and cheese is melted. 4. Slice and serve.

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Beyond the Pain A Balanced Gut Is a Healthy Gut Page 1 How Meditation Can Help the Aging Brain Page 2 I nside T his I ssue

Workouts You Will Actually Enjoy Spicy Chimichurri Grilled Cheese Page 3 Physical Therapy Is More Than a Physical Journey Page 4

It’s not uncommon for physical therapy (PT) to focus on the strictly physiological aspects of your health; after all, the word “physical” is right there in the name. But while PT is an incredible recovery tool, it provides a number of other benefits that are often overlooked. E motional W ell -B eing The emotional impact of PT cannot be overstated. An injury can cause feelings of helplessness, fear, and uncertainty, which can suffocate even the most iron-willed individuals. After a major surgery, it feels defeating to wake up every day with severe limitations. PT helps you take proactive steps toward recuperation, putting the power back in your hands. S leep Q uality Before pursuing physical therapy, many patients experience varying levels of sleep deprivation. This can lead to a slew of other health complications and a decrease in quality of life. When you start physical therapy, you push your body to its limits, and the natural effects of exercise will help you sleep better. You’ll also sleep better once pain no longer keeps you tossing and turning at night. S tress R elief Stress caused by an injury can derail your body’s homeostasis, piling up and creating a catastrophic landslide in your life. By actively participating in regular physical therapy, your mindset will change, and the stress caused by your injury will gradually begin to decrease. N onphysical B enefits of P hysical T herapy

C onfidence B oost Perhaps the most substantial nonphysical benefit of PT is what it does for your confidence. When you’re on the path to recovery, you don’t have to feel vulnerable anymore. You are in control of your destiny, and that will give you the peace of mind and confidence to achieve your goals. Physical therapy may feel daunting in the beginning as you teach your body to relearn proper movement and work through an injury. But if you stick with it and follow your physical therapist’s instructions, you’ll come out the other side feeling better physically and emotionally.

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