PT Services of Tennessee - August 2020

AUGUST 2020 EastTennessee Physical Therapy News

www.pt s tn.ne t 423-543-0073

FROM THE DESK OF

DANNY D. SMITH

PERSONAL MESSAGE

This message gives me the opportunity to get a little personal. In the fall of 2019, I was diagnosed with Non-Hodgkin’s T-cell lymphoma or cancer of the lymphatic system. I had cancer throughout my body. This was found through a series of needle biopsies and surgical biopsies on a lump located just belowmy jaw. The surgical biopsy revealed the true diagnosis. This was obtained through sending the surgical specimen to Mayo Clinic and MD Anderson Cancer Center in Houston, Texas. I chose to go to Texas for treatment. This place is amazing. They treat cancer patients from all over the world. After an initial visit to MD Anderson for tests, my oncologist in Texas coordinated chemotherapy with my oncologist in Johnson City. I had four sessions of chemo here over three months. I returned to MD Anderson in February for a stem cell transplant and more chemotherapy. I would not wish this on my worst enemy. Probably the hardest thing I have ever done. So here I am now, in remission and looking toward another trip to Houston in October for further testing. God is great, and people are great, as well. The thoughts and prayers of the people of East Tennessee got me through this. Hopefully , I will be looking at a cure someday. For now, I will take remission.

THE BEST WAYS TO SUPPORT YOUR TEEN’S COLLEGE DECISION Without Adding More Pressure to the Situation

D eciding which college to attend is hard enough without the added stress of the changing atmosphere and questions imposed by current events. The traditional decision- making month is usually May, but many colleges have extended their deadlines by several months, and nearly all have rolling admissions for semesters that start throughout the year. High school students are likely reconsidering the current factors that might affect which school they should attend, and in this time of uncertainty, parents need to remember the fundamental ways they can show their support. DON’T PRESSURE YOUR TEEN TO PICK A PARTICULAR SCHOOL. Choosing a college is already stressful, so don’t add more pressure by telling them to choose a particular school. It’s fun if you

and your child share an alma mater, but that’s hardly the ultimate goal of attending college. Experts say that one of the best things you can do for your teen is to show them that you believe in their ability to make a good decision. DON’T COMPARE THEM TO OTHER KIDS. Getting into a good college isn’t about impressing the neighbors, so don’t compare your teen’s successes, rejections, or decisions to those of others. Every student is unique and has different passions and interests they want to pursue. Achieving those passions is not a simple process, so there’s no basis for comparison. BE TRANSPARENT ABOUT AFFORDABILITY. It’s just as important to discuss the finances of attending school with your teen as it

–Danny

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is with your spouse. Treat them like the adult they’re becoming by being honest and detailed with them about college costs. Dissect how much, if any, debt would need to be taken on and discuss what the implications of that debt are. Being on the same page about the realities of attending college is important for maintaining a healthy perspective and understanding. EVALUATE THE ACADEMICS. Your teen has likely already spent significant time exploring the academic opportunities different schools provide, but it doesn’t hurt for parents to do some research as well so they can contribute helpful insight when questions are asked. Help your child think through the breadth and depth of academic opportunities in ways they may not have considered. For example, remind them to think about extracurricular activities or study abroad opportunities. TALK ABOUT LOCATION. This has become a big point of discussion lately, as family priorities have been shifting for many. Recent studies show that more than 25% of high school students say that current world disruptions will play a factor in their decision to stay close to home or study afar, when location wasn’t previously a factor. No matter the location of the school your child chooses to attend, be supportive of that decision if it means your child will have the best college experience.

DON’T RUSH THE PROCESS. Decision deadlines exist so that schools can make sure students are properly enrolled with enough time to prepare for the coming semester, but now that safety measures have skewed the timelines, prospective students have been given more time to prepare. Even without the changing deadlines, this decision will affect the course of their future, so if deadlines are missed because decisions are still being made, then that’s okay. Rolling enrollment is an option too. In the end, the most important thing to remember is that it should be up to your teen to decide which college is the right one for them. This is the first step in a life full of decisions they will have to make on their own, so help them find the trust and confidence in themselves to build a life they’re proud of.

Make the Most of Rafting Season

And Enjoy a Day on the Water With These Tips

S ure, August doesn’t mark the official beginning of summer, celebrate our nation’s independence, or give us a three-day weekend. But it offers something just as great: the best time of the year to be on the river. For rafting enthusiasts, the warm and dry weather in August means water levels are lower, and rivers can be a bit tamer than earlier in the season. This also makes August the perfect time for new rafters to try the activity. Here are a few tips to help you make the most of your day on the river.

only someone who knows how to expertly navigate rapids will be able to ensure you have an enjoyable, thrilling experience instead of a dangerous one.

PROTECT YOURSELF FROM THE SUN.

It might seem counterintuitive to wear anything other than a swimsuit on a hot day on the river, but in most cases, you’ll be exposed to full sun while on the water, so covering up is crucial to preventing sunburns. Opt for a hat, sunglasses, and materials that will dry quickly. Rashguards and button-down shirts make great top layers, and long skirts, longer shorts, or yoga pants on chillier days are all good options as well.

GOWITH AN EXPERIENCED GUIDE.

If you’re planning to tackle any type of whitewater, it’s crucial that you go with an experienced raft guide. Whitewater can be dangerous, and

BRING PLENTY OF WATER AND FOOD.

One of the many fun aspects of rafting is spending a day — or even multiple days — on the river. Make sure you bring plenty of reusable bottles filled with water for hydration. Depending on how long you’ll be gone, you may want to pack a meal or two along with plenty of snacks that are easy to eat on the river. Most rafts will have a dry box where you can store food and other items that need to remain moisture-free.

As you set out on the river, enjoy the solitude of connecting to nature away from the hubbub of the rest of the world.

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Even if you have heard of collagen, chances are you don’t know much about what it does for the human body. Collagen makes up a third of the body’s proteins. In some ways, it is the glue that holds our bodies together (the first part of “collagen” comes from the Greek word “kolla,” meaning “glue”). Getting your body to produce more collagen can have amazing health benefits, particularly for those who are aging and noticing more wrinkles. There are around 16 types of collagen proteins in the body, but type 1 collagen makes up roughly 90% of a person’s collagen count. Type 1 collagen gives structure to our tendons, bones, connective tissues, and skin. When we’re younger, our bodies produce enough collagen to keep our skin tight and strong. However, as we age, our bodies naturally produce less collagen, which contributes to thinner skin and wrinkles. The Protein That Holds Us Together ALL ABOUT COLLAGEN

and keep your skin smoother and stronger for longer. Collagen begins in the body as procollagen, which is created when two amino acids, glycine and proline, combine. Vitamin C aids this process, so any foods with high concentrations of these nutrients help your body produce more collagen. Egg whites are a great source of proline, along with foods like asparagus, cabbage, and dairy products. Additionally, pork skin, chicken skin, and gelatin all have high levels of glycine. If you want to get your vitamin C levels up, citrus fruits, bell peppers, and strawberries are tasty choices. Watch out for foods and habits that can damage your collagen production, like eating lots of refined sugar, exposing your skin to too much sunshine, and smoking.

Fortunately, there are certain foods and nutrients you can consume to boost your collagen production

By adopting habits and diets that enhance collagen production, you can keep yourself looking younger and feeling better, even as you get older.

Take a Break!

PROTEIN-PACKED BREAKFAST BURRITOS Inspired by TheToastyKitchen.com

You can make these easy freezer breakfast burritos in under an hour! They’re healthy, delicious, and perfect for mornings on the go!

INGREDIENTS

DIRECTIONS

1. In a skillet, heat 1 tbsp olive oil over medium heat. Add onion and bell pepper and sauté. Remove from pan and set aside. 2. In the same pan over medium heat, add chicken, sausage, salt, pepper, paprika, and garlic powder. Cook for 3–4 minutes before stirring to get a brown crust on the bottom. Then, stir and continue cooking until meat is cooked through. 3. In a medium bowl, whisk the eggs together. 4. In another skillet over medium heat, add 1 tbsp olive oil. Pour in eggs and scramble them, cooking until no liquid remains. Set aside. 5. Lay out the tortillas with one slice of cheddar cheese on each. 6. Place an even amount of vegetables, meat, and eggs on every tortilla. Wrap each burrito and enjoy immediately or wrap in foil and freeze for another morning!

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2 tbsp olive oil, divided 1 medium onion, diced

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1 bell pepper, diced

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16 oz ground chicken

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16 oz sausage

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1/2 tsp salt

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1/2 tsp pepper

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1/2 tsp paprika

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1/2 tsp garlic powder

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6 eggs

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12 8-inch tortillas

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12 slices cheddar cheese

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Inside This Issue From the Desk of Dr. Smith PAGE 1 The Best Ways to Support Your Teen’s College Decision PAGE 1 Make the Most of Rafting Season PAGE 2 The Protein That Holds Us Together PAGE 3 Take a Break PAGE 3 Protein-Packed Breakfast Burritos PAGE 3 Tips for Running After an Injury PAGE 4

TIPS FOR RUNNING AFTER AN INJURY Getting Back on the Track

Contrary to what some might believe, the main reason people quit running for exercise is not because of laziness or lack of motivation— it’s injury. If you’ve sustained an injury while running and have been forced to switch up your workout routine because of it, you might be tempted to throw in the towel and move on to another exercise. But you can bounce back from injury! Contact your physical therapist and read these tips for improving your recovery time and getting back on track. DON’T RUN BEFORE YOUR THERAPIST SAYS YOU CAN. It’s understandable to want to amend your therapist’s recommended running regimen if you have extra time at home, but it’s better to stick with their recommendations. If you know the change in your running routine will be challenging, then ask your therapist what exercises you can do in your restless moments. For example, strength-based exercises may be beneficial to help you improve your impact resistance. If you try running sooner than you’re supposed to, then you’re risking even more damage. Follow your therapist’s instructions closely and don’t be afraid to ask questions. PAY ATTENTION TO YOUR TRAINING PROGRESS. As a recovering runner, you may not feel significant differences in your pain levels at first. That isn’t uncommon, so you’re likely doing fine as long as your pain doesn’t increase. Often, an injured runner will make

notable improvements to their overall performance before they begin to feel their pain ease off. That’s why it’s important to stay aware of your training and keep up with the recommended exercises. The beginning might be painful at times, but it’s all part of your journey to recovery. KEEP A JOURNAL. There’s no better way to track your recovery than keeping a journal. Use it to track how you feel each day and what your experiences are as you recover from your injury. Try to record the exercises you’ve done and note any places you’re feeling pain, but otherwise, jot down as little or as much as you want. We hope these tips help you! There’s no magic spell for recovery, but with a little effort and the right mindset, you’ll be able to put your running shoes back on and take a lap around the track in no time.

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