PT 360 - May 2022

PT 360 - May 2022

Getting you back to the life you want to live.

360

MAY 2022

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PROTECTION VS. CONNECTION: HOW ARE YOU WIRED? I took my anatomy class at UC Berkeley from Marian Diamond. Dr. Diamond personally studied Albert Einstein’s brain and is considered the founder of the concept of neuroplasticity, that the brain can change itself with the right stimulus. Even as a lowly undergraduate, I knew I was lucky to have her light cast upon me in any capacity. In a 1,000-person lecture hall, her tidbits about

the brain were captivating. Dr. Diamond would pull a name once a week in this giant lecture hall, and if the named person was present, they’d get to join her for lunch at the faculty club. I would cross my fingers every week that I’d hear my name (the closest I ever got was my friend and seatmate had her name pulled). Dr. Diamond was such an amazing, passionate force and wealth of knowledge that there was even a documentary about her just a few years ago, “My Love Affair with the Brain.” I remember one of these little tidbits shared in class. Dr. Diamond talked about an area of the brain called “area 44.” This is one of the primary areas responsible for risk avoidance. A well developed area 44? No bungee jumping for you. A poorly developed area 44? Free climbing is your jam. I recognized immediately that I belonged to the first group. In my early 20s, I assumed this meant only potentially life-threatening activities. As I got older, I realized I participate in risky behavior All. The. Time. Trying to carry soup, a full cup, and a book? I’ll do it. Stuff something precariously in the refrigerator that could fall down on the next person who opens it if not done correctly (usually also me)? Yup. Stacking boxes like Jenga pieces that could fall if someone walks by too quickly? Absolutely. But these “risky” activities will not result in loss of life or limb. I have, however, cracked the screen on my phone, which, when I found out how much it would cost to repair, was pretty devastating. Through the years, I have maintained my fascination with the brain. I have learned that area 44 is only one important part of what makes us risk avoidant, with a couple other important parts working with it to keep us safe. I have learned a bit more about neuroplasticity and how our nervous systems are wired. How we experience the world, our primary attachments, and other experiences and interactions wire us to react in a certain way. Our brains in particular are wired to keep us safe. When we tend to react with protection first, we are defensive,

concerned, worried, anxious. We get stuck looking backward to perseverate over what we could have done differently, or worry about what will happen as a result of any choices or actions and very rarely participate in the present. When we tend to turn toward connection, we do so *because* we feel safe. We take the risk of being vulnerable and we do it anyway because the reward is so great. Connection IS what makes us safe. As a species, we are wired for connection and actually need it just as much as we need water and food. In our PT 360 work realm, we dive into this every day. We want to dial down those protection mechanisms (spasm anyone?) and encourage connection mechanisms come forward and predominate. We want your physical body to experience safety and growth, and we’re there to guide you through the process as your personal body mechanic and connection guide. The goal is to feel good, physically and mentally; to feel safe with movement; and to experience joy at feeling “yourself” again. My wish for you is that even when you are out of the safety zone, that you choose to turn toward connection, turn toward growth, and welcome that part with open arms. We know you’ll likely die without it, but the connection reward is well worth it on its own.

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Big Benefits of Canoeing and Kayaking Paddle Your Way to Better Health

Mental Benefits

The weather is getting warmer, which means you can do more activities in the water. Canoeing or kayaking is an excellent way to get outdoors and be active. Besides looking at the beautiful scenery around you, taking to the water

• While canoeing or kayaking, your body releases serotonin, dopamine, and endorphins from neurotransmitters. This will help boost your mood and self-confidence and improve your focus . • These activities can enhance your memory and learning ability . This is because it exercises your hippocampus, one of the largest portions of your brain that is responsible for verbal memory and learning. • If you have trouble sleeping, this activity can improve your sleep . Exercising during the day can make you naturally tired, which helps you fall asleep and stay asleep throughout the night. • Since you’ll be in the sun, your body can produce more vitamin D. This vitamin is essential for strong bones and an effective immune system. Canoeing and kayaking are great outdoor activities to help you get your daily dose of physical activity and a mental health boost. So, enjoy the warm weather and be one with nature — this may be your new favorite summer hobby this year!

confers several physical and mental health benefits.

Physical Benefits

• Paddling can help improve your upper-body strength and muscle tone — because you’re using your arms to guide yourself through the water with the paddle. Paddling helps strengthen your arms, shoulders, chest, and back. • You use your legs to balance, maneuver, and change directions in the vessel. In turn, this movement helps strengthen your lower-body muscles . • While trying to stay centered and balanced on the water, you will develop more core strength . Paddling helps work your lower back, abs, and oblique muscles. • It’s a form of cardiac exercise that will help your heart circulate more blood throughout your body. It will also improve your endurance , enabling you to go longer distances faster.

COULD IT SOLVE THE ORGAN DONOR CRISIS? MEET THE REGENERATIVE OPERATING ROOM

You might think: What?! According to Dr. Michael McPhail, a biomedical engineer and research associate at Mayo Clinic in Arizona, bringing together tissue engineering, biomaterials, regenerative medicine, robotics, 3D printing, and imaging could have a transformative effect on the entire practice of medicine. For example, a 3D image of the healed jaw could be created for someone with a jaw defect, and manufactured bone, guided by medical imaging and real-time optical sensors, could be created to help the jaw regenerate to its pre-injury appearance. Dr. McPhail and his team expect that these tools could enable less invasive surgeries while improving outcomes.

In the recent past, while looking for dates on Tinder, you might’ve noticed an image of a celebrity with an “organ donor” icon next to their photo. By swiping right, instead of contacting the celebrity, users were given the option to register as an organ donor. While this might seem like an unlikely partnership, the truth is that many health organizations worldwide are desperate to find organ donors. According to OrganDonor.gov, 17 people die every day because they’re simply waiting for an organ transplant. Being on an organ waitlist is a terrifying experience for individuals and families. However, a new vision for operating rooms might have the answer, because — thanks to 3D printing — it’s growing closer to reality.

Researchers are still working to realize this unique cohesion of emerging technologies into real daily care, but plenty of modern medical facilities use a version of this. For example, the Cosmetic Center at Mayo Clinic in Arizona uses 3D-printed models to rebuild facial features after debilitating effects of disease, cancer, or traumatic injuries. Patients can even try on a new nose or chin before undergoing surgery. It’s only a matter of time before a regenerative operating room can build bones and even organs.

3D Printing of Organs and Bones We don’t have the capability to do this yet, but we promise there is a reason to be excited. Recently, a concept for a regenerative operating room won the Blue Sky competition at the Society of Manufacturing Engineers conference. This operating suite would double as a manufacturing room for the 3D printing of organs, bones, muscles, and cartilage.

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Stretching Preserves Your Flexibility for Life A NOT-SO-SECRET FOR YOUR LONGEVITY

The benefits of stretching are best enjoyed without injury, however, and that’s why it’s important to warm yourself up before stretching. Although it used to be thought that stretching is the first step before exercise, it’s now becoming more commonly understood that light activity is better for preventing injuries from overstretching. Physical therapist David Nolan of Massachusetts General Hospital told Harvard Health, “All it takes to warm up the muscles before stretching is 5–10 minutes of light activity, such as a quick walk. You can also stretch after an aerobic or weight-training workout.” If you’re worried about joint pain, it’s smart to stretch as well as build stronger muscles to carry your body weight more effectively — especially around your spine, hips, and knees, which do most of the heavy lifting. Proper stretching and joint care can take years of effort, but as research shows, it pays off over many decades.

Engineers and doctors can agree on one thing: Lubrication is often necessary for joints to function and move properly, including human joints. Every day, your joints create fluid that allows your arms, legs, neck, and back to move properly. But did you know that by stretching and using your full range of motion once a day, you can help those joint fluids preserve your flexibility and balance? Many people are worried about their independence later in life, and an improper sense of balance can be a big part of that. Stretching keeps muscles flexible, strong, and healthy, but the “flexible” part is more important than most people think. Without flexibility, our muscles shorten and become tight — and even with the fluids that our joints create, without regularly stretching, we’ll still be unable to use our full range of motion. By the time you need your muscles for activity, they’re weak and unable to extend fully. This puts you at risk for joint pain, strains, and muscle damage. Can stretching extend my life? Not only does stretching improve your independence, but it might also help you live longer. Studies show that stretching is linked to improved circulation, and better blood

flow can lead to improved heart health and cardiovascular function. Considering that heart disease is the leading cause of death among adults in the U.S., that’s a huge bonus!

SUMMER STRAWBERRY SPINACH SALAD

Inspired by AmbitiousKitchen.com

INGREDIENTS

• 5 oz organic spinach • 2 cups strawberries, halved • 1 large avocado, sliced • 1/2 small red onion, thinly sliced • 1/2 cup feta crumbles • 1/4 cup roasted pistachios, chopped

• 3 tbsp balsamic vinegar • 1/4 cup olive oil • 1 garlic clove, grated or finely minced • 1/2 tsp Dijon mustard • 1/2 tbsp strawberry jam • Freshly ground salt and pepper, to taste • 1/3 cup raw, sliced almonds

“A winner is a dreamer who never gives up.” Nelson Mandela

DIRECTIONS

1. In a small bowl, combine balsamic vinegar, olive oil, chopped garlic, Dijon mustard, and strawberry jam. Mix well. Add salt and pepper to taste. 2. In a pan, toast the almonds over medium heat until they are golden brown. 3. In a large bowl, add spinach. Then layer on strawberries, avocado, red onion, feta, toasted almonds, and chopped pistachios. 4. Toss dressing in salad or serve on the side.

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Protection vs. Connection: How Are You Wired? Page 1 'Chatter': Your Guide to Thriving Under Pressure Strengthen Your Entire Body! Page 2 INSIDE THIS ISSUE

Stretching Preserves Flexibility Summer Strawberry Spinach Salad Page 3 How Do I Reward My Fitness Habits? Page 4

THE FITNESS BOOST YOU NEED HOW REWARDS CAN REINFORCE HEALTHY HABITS

“I don’t really have time for a nice bath tonight, so I’ll just skip my run today.”

People often talk about why we need to exercise more and eat right. But how do you reward yourself for the new habits you embrace? If you aren’t rewarding yourself, then you may find it challenging to stick to your plans.

However, Rubin says that one kind of self-reward is always best: the reward that takes you deeper into your new habit.

Don’t be shy to give yourself the boost you need — the right way.

Reward a new fitness habit right. Finding an exercise you enjoy is one of the most effective ways to reward yourself and continue to build your new fitness habit! If you look forward to working out in a gym environment with gym equipment, then at-home exercises probably won’t feel as satisfying. But there’s still at-home equipment and sports, such as biking, that you can do to reward yourself, especially if you have a favorite time of day to get outdoors. Other awesome rewards for exercising can include running or yoga socks, a nice water bottle you enjoy using, a new yoga mat, a subscription to a workout program or app, or a fitness tracker. You can also watch fitness videos or documentaries that explain the benefits of your new hobby or habits, which will both educate and encourage you! A fitness habit, after all, is linked to all sorts of long-term health benefits you’ll enjoy for a lifetime.

Can rewards be dangerous? In some cases, yes. Gretchen Rubin, author of “Better Than Before,” recently told Medium that rewarding our good habits can be “dangerous.” You might feel the same way. After we get the reward we wanted, it might feel easier to give up the habit

or make it more difficult to meet our goals. After all, we might give up on running if we don’t meet our weight loss goals because

improper foods are the reward after a run. That’s counterproductive!

Or, what if we decide our reward isn’t worth it to begin with? For example, you might tell yourself,

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