PT 360 - November 2021

PT 360 - November 2021

Getting you back to the life you want to live.

360

NOVEMBER 2021

In Touch

REALLY THANKFUL

up for myself often. I stewed. But the constant barrage of day after day misery in this one job birthed a new me. One, that to this day, I consider the authentic me. Once that version showed up, I realized a new day was on . It was glorious when I quit. The negative talk from Voldemort came at me, and I batted every comment back like they were fruit flies. I took a new position and was so happy to work with really nice people. My new boss enjoyed my enthusiasm, albeit a little baffled by my candor, particularly as a young woman. I would no longer hand anyone some misguided authority over me again, and haven’t since. As miserable as that first job experience was, I am still thankful for the person who came out of it — which would not have happened without the pressure cooker of misery. Here’s the segue: (We know we’ve all had a pressure cooker of misery these last two years.) I can think of a laundry list of things that have been suboptimal or downright bad, that seem to not pull back up out of the tailspin. But instead of focusing on what I can’t change, I spend my time focusing on what I can do something about, and taking steps toward it absolutely feels like the best thing to do. Small steps often is my mantra. What is the thing that I can make a positive dent in, and then do that thing every day . Sitting in the positive, however small, is worlds better than the alternative. While I may not feel #blessed when my daughter is yelling at me because she’s struggling with (insert kid COVID and tween struggles here), or juggling a new out-of-my-comfort-zone challenge at work, I know my week will always work its way to a better place (in these COVID times, it’s not always a day anymore). I spend time with great people: patients, coworkers, and my family. I’m lucky as hell to do what I do and enjoy the crap out of it, even when there’s some static. I know if I show up (both to listen, and be heard), good things will come. #optimist.

Walking around the neighborhood, seeing “Thankful” and “Blessed” porch decor does not trigger warm fuzzies for me. Now I know there are MANY people who will defend — to the death — their #blessed as their true state of mind. For me though, it takes some deeper reflection, and a whole pile of ‘not-blessed’ to feel it. When I first moved to Portland, Oregon, I took a job with a well-respected outpatient physical therapy clinic. I was stoked (the ‘90s version of #blessed). And I quickly came to realize that I worked for the employer version of Voldemort. I was constantly belittled, criticized, thrown under the bus, and felt beaten down and downright unhappy. As I had just moved to Portland, I didn’t have a good support network and didn’t know what other options were available as a new grad in time that was heavily managed care for health care (meaning there was a dearth of jobs), and at least wanted to get a year under my belt. So I hunkered down and survived. What I came to learn about myself, that I didn’t know at the time, was that all of this negative talk coming at me produced a strong inner counter-voice. Believe it or not, I had been kind of meek and shy in my youth. I didn’t stand

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Have a Low-Stress Holiday

3 Tips for a Merrier Time

The holidays are right around the corner, and while many people can’t wait to eat turkey and swap presents, others only see stress on the horizon. Especially for those hosting parties, between decorations, big dinners, excited kids, and visiting family, it can all feel overwhelming. If celebrations are happening at your house this year, here are three tips to lessen the strain and keep up the holiday cheer. Recharge First Ensure you’re rested and recharged before the holidays by taking time to relax, getting enough sleep, and engaging in activities that make you feel good. When you’re rushing to get everything done, it can be tempting to skip self-care routines,

but that will cost you in the long run. Your daily exercise and other health activities keep you balanced and ready to face challenges head-on. Get Started Early Holidays always arrive faster than we expect, so begin preparing early. If shopping for presents is a pain point, don’t wait until the last minute. Decorate earlier than you need to — or better yet, get the kids to do it for you. There’s only so much cooking you can do ahead of time, but ensuring you have all of the equipment and nonperishable ingredients you need a few weeks in advance will reduce both your workload and anxiety. Don’t Expect Perfection The sooner you let go of the idea of a “perfect” holiday, the sooner you’ll be able to have a happy one. Face it: Something will go wrong. Whether it’s an overcooked dish, a child throwing a temper tantrum, or your uncle talking politics at the dinner table, nothing will ever go just how you planned. So, embrace the imperfections. Whether you’re celebrating this year with a group of two or 20, holidays can be a stressful time — but they don’t have to be. With these tips, your festivities may not be picture-perfect, but they will be a lot of fun.

PHYSICAL THERAPY HELPED QUARTERBACK ALEX SMITH DETERMINATION THROUGH THE RECOVERY PROCESS

Earlier this year, Alex Smith retired from the NFL after helping the Washington Football Team achieve an NFC East title last year — but that’s not what most people will remember him for. Rather, they will remember Smith for fighting through one of the worst injuries ever sustained by a player in the history of the game. For anyone who might be unfamiliar with his story, here are a few of the basics: On Nov. 18, 2018, Smith sustained a spiral and compound fracture in his tibia and fibula in his right leg after getting sacked by Kareem Jackson. He was rushed to surgery immediately, but that was just the beginning. A serious infection in Smith’s blood led to a series of medical complications and 17 more surgeries. All of this should have meant Smith was done with professional football for good. After all, he nearly lost his leg! But thanks to his determination, and help from a qualified physical therapist, he was able to steadily recover. In February 2019, Smith was cleared by the office of the secretary of defense to receive a medical consultation from the military at the Center for the Intrepid, a rehab center normally reserved for combat veterans. However, Smith’s injuries were severe enough that they actually mirrored a lot of what the doctors at the facility were used to working with.

possible after she contacted her friend Johnny Owens, a physical therapist who used to work at the Center for the Intrepid. He got Smith connected with the team of physical therapists at the facility. Then, he got to work. According to Smith’s wife, he was doing physical therapy five, sometimes six times a week. He seemed determined to recover, and in the end, it paid off. Against all odds, Smith returned to the field for his final season with the NFL, completely recovered from his injury. In many ways, Smith represents what can happen when someone fully dedicates themselves to their recovery — a new life, where he could do things that no one thought would be possible for him again.

The Washington Team’s physician, Dr. Robin West, made the visit

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Healthy Digestion Starts Where? THE LINK BETWEEN ORAL HEALTH AND DIGESTION

Did you know that the health of your mouth is directly linked to other parts of your body? Regular dental visits are paramount to ensure your digestive health as well as your overall health! A healthier mouth promotes a healthier body. Proper digestion plays a major role in your overall health. Your gut is linked to your immune system, metabolism, and even your brain. Your mouth, which shares a close bond with your gut, may be the easiest way to detect a problem elsewhere in your body, especially digestive issues and diseases. Inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis, all present in the mouth in the form of an oral infestation. You may even develop white lesions within your mouth, similar to the ones within the colon. Bleeding gums or gingivitis is a sign that somewhere within your digestive system, there is a problem. If you have painful lesions or red patches on your gums and inside of your cheeks, they could point to a potential vitamin B12 deficiency. Lack of B12, or an inability to properly absorb the vitamin, can potentially mean

Dental issues and diseases are often the very first signs of a digestive imbalance. If you have an immune imbalance within your gut, it can present with mouth ulcers and inflamed, red gums. Celiac disease, an autoimmune response to gluten, can interfere with tooth formation, resulting in discolored teeth and possibly mouth ulcers. To maximize your gut health, you must first take a look within your mouth, as it can be the window to many other potential issues going on elsewhere in your

body. A healthy, happy mouth equals a healthy, happy gut!

bigger problems in another area of your body. Tooth decay also weakens your immune system.

EASY CRANBERRY- APPLE SALAD

Inspired by CookieAndKate.com

INGREDIENTS

For the dressing: • 1/4 cup olive oil • 1 1/2 tbsp apple cider vinegar • 1 1/2 tsp honey • 1 tsp Dijon mustard • Salt and pepper to taste

For the salad: • 1/4 cup dried pumpkin seeds • 5 cups salad mix • 2 Granny Smith apples, chopped into bite-size pieces • 1/3 cup dried cranberries • 1/3 cup goat cheese, crumbled

INSTRUCTIONS

1. In a skillet over medium heat, toast the pumpkin seeds until fragrant, then set aside. 2. In a small jar or bowl, whisk together all dressing ingredients, then set aside. 3. Combine all salad ingredients in a large bowl. Drizzle with dressing until lightly coated, then toss and serve!

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INSIDE THIS ISSUE

Really Thankful Page 1

Lowering Holiday Stress Physical Therapy Helped Quarterback Alex Smith Page 2 The Link Between Oral Health and Digestion Easy Cranberry-Apple Salad Page 3

Can Cryotherapy Slow Aging? Page 4

Cryotherapy Isn't Just for Athletes Anymore CAN IT REALLY SLOW AGING LIKE CELEBRITIES CLAIM?

Alicia Keys has enough money to spend her weekends in Paris, on a private yacht, or being pampered in a spa — so what compels her and other celebrities to choose shivering in a nitrogen-filled chamber instead? The answer is a trend: whole-body cryotherapy. You may have heard of cryotherapy. The word itself just means using cold temperatures as a form of treatment, like we do with ice baths and cold compresses. Whole-body cryotherapy, however, is an extreme version that first gained traction with athletes as a way to slow blood flow, reduce swelling, and relieve pain after workouts. To do it, you have to stand in a tank that drops to minus 200 degrees F for several minutes! Stars like Steph Curry and Cristiano Ronaldo swear by cryotherapy, and there are even rumors that Ronaldo has his own chamber at home. These days, cryotherapy goes far beyond use for athletic purposes. According to the International Business Times, Lindsey Lohan, Mandy Moore, Jennifer Aniston, and others use it to achieve all kinds of goals, including to lose weight and slow aging. Unfortunately, this isn’t a bandwagon you should hop on just because celebrities say so. According to University of Utah Health professionals, “The use of this type of cryotherapy for anti-aging is not as well understood or supported by rigorous medical science [as its benefits for recovery from exercise].” Studies are

also split on whether cryotherapy can help with weight loss, but most seem to indicate it’s only effective in the long term and/or when combined with exercise. What cryotherapy can help with is arthritis, joint pain, and post- workout recovery. And you don’t need to shell out $30–$50 for whole-body cryotherapy (or hundreds of dollars for a cryotherapy device that can be pointed at your sore spot) to see those benefits. You can achieve similar results with an ice pack or ice bath, although those are recommended more for minor aches and injuries. For bigger pains, visit a doctor or PT to get their professional recommendation before hopping into a cryotank!

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