PT360 - June 2021

Getting you back to the life you want to live.

360

JUNE 2021

In Touch

WHEN TIME SLOWS DOWN ...

Part of what interested me in becoming a PT is a distinct fascination with the brain. That’s actually my primary interest. The body attached to the brain still follows the “boss” on the top of your shoulders. Combine that with some hard core nerdiness, and I am drawn to continued reading/ learning about the brain. Many years ago, I read a story about an ultra-marathoner, Diane Van Deren. She had 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 good sense for how long she has felt pain or suffering. After six hours of grueling ascent in the mountains, she might think only 30 minutes has passed. I think of that piece often. From insanely long squats in exercise class (back when I had muscles and was able to make time to attend class), to my child screaming about asynchronous assignments and how horrible it is versus in person school (I agree), my brain drifts to Van Deren. That level of enduring takes me right back to Diane’s story, and I reflect often on how very true the concept was that your body can endure long after your brain gives up. Suffering and pain may be related to physical tissue injury, emotional distress, mental overload, but the piece that makes it feel unbearable lives in a small part of our brain in the R hemisphere. Helping to make that voice quieter enables us to achieve great things for ourselves, as we overcome that little voice loudly saying we CAN’T. There was another study about cancer patients and suffering, involving the perception of the passage of time. These cancer patients subjectively experienced a slower passage of time, lower quality of life, less spiritual well-being, and more anxiety. The altered sense of time in and of itself can be a sign of mental suffering. In these COVID times, we have been immersed in Groundhog Day-like lives, and the suffering is easy to pinpoint — both physical and psychological. The place that takes us away to ease the suffering feels unattainable when we are literally

repetitively getting hit in the face by the pain points in front of us, or sometimes even just to move away from the screen. From a positive PT perspective, it is finally getting folks to take care of things, where they previously may have suffered for looong periods, when they were able to look away and ignore. The lack of distraction has brought folks to seek our help in droves. I am so glad people are listening and taking care of themselves now and sooner, because it feels hard and frustrating, and we’re not able to distract well without friendly gatherings and busy “normal” lives. I am also glad we have a growth opportunity in this time. When it feels like we can’t tolerate any more of these COVID days, or we feel scared to pursue even normal these days, let alone dreams and goals, the little voice is telling us we can’t, or we’re not (smart, strong, savvy, safe, ____) enough, honestly, we are capable of dialing that in and still recalibrating to the positive. One little step in front of the other, quietly and steadily moving toward your goal, with the help you need, solving painful challenges, and you’re there. Beyond the pain, past that edge, is a whole new functioning you. Tell that loud voice to zip it. It might be holding you back from something amazing.

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Are 'Resort Bubbles' Safe?

WHAT YOU NEED TO KNOW BEFORE BOOKING YOUR TROPICAL TRIP

As vaccination numbers continue to climb and experts gain a better understanding of COVID-19, more industries are adapting. Tropical resorts in Hawaii and the Bahamas have started to host visitors in “resort bubbles,” requiring travelers to complete a series of tests before full admittance.

But are these travel options safe?

Other resorts require visitors to wear tracking bracelets for 72 hours upon arrival and a negative test result. After 72 hours and a second negative test, the guest is then permitted to leave the hotel grounds. This allows the hotel chain to track potential COVID-19 cases. These resort bubbles offer a potentially safe alternative for travel, but they don’t come without risks. A traveler could potentially contract COVID-19 while en route to the destination, and resorts that allow guests to leave the premises risk exposure. Furthermore, these precautions may not be 100% effective. However, if you are vaccinated, have COVID-19 antibodies, or feel safe to travel, resort bubbles offer a travel alternative that can be safer than traditional vacation stays. Perhaps no industry was hit harder during the COVID-19 pandemic than the travel and hospitality industry, but with the addition of resort bubbles, the travel industry looks to return to a new normal.

That depends on your comfort level and a resort’s adherence to the rules. According to Forbes, each resort that offers this travel package may have different rules, but the gist of each experience is the same. Each resort still requires masks, unless the visitor is in their room, dining, drinking, sitting at the beach or pool, or swimming. Then, at check-in, sanitation and temperature checks are required. After the checks, tourists are directed to an on-site clinic, where nurses ask a few questions and perform a rapid COVID-19 test. Guests are then sent to their rooms, where they must await the results. If the test comes back negative, the tourist will receive a key card and can commence with their vacation. (Some resorts set the price of lodging so that if test results are positive, then the required flight home is part of the original cost, so it’s already paid for.)

Is Animal Therapy Right for You?

YOUR GUIDE TO AAT

Aren’t those just emotional support animals? In recent years, emotional support animals have become increasingly popular both in the media and in their use. Emotional support animals offer their owners vital emotional assistance, but they differ greatly from trained therapy animals. AAT requires the use of a trained animal under the direction of a handler, who will also coordinate with medical professionals to ensure the strategies that they deploy will target what a patient needs. Prior to practicing, trainers and their animals must each pass certification processes intended to help each party gain the skills needed to help patients. To qualify, animals also need to be clean and vaccinated, and the type of animal that is used during AAT also depends on a person’s condition, the location of the therapy, and a patient’s need. Is AAT right for you? AAT isn’t for everyone, but it can be a vital component of your healing process. It’s often seen as a supplemental form of therapy intended to bolster other therapies. The important thing to remember when considering AAT is to establish reasonable goals. Discuss the possibility of using AAT with your doctor or therapist and consider which animals may bring you the most comfort. Be realistic about what you want and need before attempting AAT.

There are just some things only a dog can understand — same with a cat, or a horse, or a bird, for that matter. That’s the idea behind animal-assisted therapy (AAT), a treatment designed to help those with mental and physical challenges. AAT may look like snuggling and playing with animals, but it’s much more involved than you may think. What is AAT? AAT relies on an innate human need to connect with animals. The idea is that humans form bonds with living things, and this connection can have a calming effect on our minds. Physical therapy and massage therapy involve tangible actions on the part of the therapist, while AAT relies on the relationship between a human and an animal. This could help someone cope with grief, lessen a medical patient’s pain related to chemotherapy or surgery, provide connection to residents in long-term care facilities, or even offer exercise for those with limited mobility.

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The Super Benefits of Yoga

June 21 is International Yoga Day, which makes it a great time of year to talk about the unique benefits of yoga — the “superfood” of fitness. As a mixture of exercise and mindfulness, yoga is not only challenging but also has myriad health benefits. Many people assume yoga is mainly useful for increasing your flexibility. However, it’s also excellent for further developing your strength, mobility, and balance. These can be key benefits for living a healthier lifestyle, whether you’re an athlete or concerned about aging. Kaitlyn Hochart, a yoga instructor from San Diego, California, writes on Healthline, “During yoga, your body goes through a full range and variety of motion that can counteract aches and pains associated with tension or poor postural habits.” Yoga can help you become more aware of these habits, “[allowing] you to fix these imbalances and improve overall athleticism.” Many forms of exercise are useful against depression and cardiovascular disease, but in yoga’s case, you don’t have to break a sweat to start benefiting from its stress-relieving properties. “The breathing exercises you practice during yoga can help lower your heart rate and shift your nervous system into a more relaxed state. It also promotes better sleep and increased focus,” Hochart writes. Multiple studies agree: Yoga can significantly decrease the secretion of cortisol, the primary stress hormone. In one study, 64 women with

performing yoga at least once a week. By the end of the 10 weeks, 52% of participants no longer met the criteria for PTSD at all. As with starting any new hobby or regular exercise, it may help to set clear goals for yourself. By doing yoga regularly, there are several physical improvements you can look forward to, such as: • Improved range of motion or ease of movement • A reduction in pain, discomfort, or other symptoms • An increase in physical strength and endurance • Less weight fluctuation • Changes in the way your clothes fit • Better-quality sleeping habits and increased or stabilized energy levels One of the best qualities of yoga is that you can be of any age or fitness level. So, pull up a YouTube video, find a soft surface, and give it a try!

EASY TUNA POKE BOWL Inspired by TheKitchn.com

post-traumatic stress disorder (PTSD) participated in a 10- week program,

This protein-packed recipe is the perfect dinner for two on a hot summer night when you don’t want to turn on the oven.

INGREDIENTS

•

2 tsp soy sauce

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1 scallion, finely chopped

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1 tsp sesame oil

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1 cup rice, cooked and cooled

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2 tbsp orange juice

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1/4 cup avocado, cubed

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1-inch piece fresh ginger, peeled and minced

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4 cherry tomatoes, quartered

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10 oz canned tuna, drained

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1 tbsp sesame seeds

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2 tbsp cilantro leaves, chopped

INSTRUCTIONS

1. First, make the dressing. In a jar, add soy sauce, sesame oil, orange juice, and ginger. Secure the lid and shake until emulsified. 2. In a small bowl, empty the drained tuna and pour the

dressing over top. Add the cilantro and scallions and stir until well coated.

3. Divide rice between

two serving bowls. Top with the dressed tuna, avocado, tomatoes, and sesame seeds.

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INSIDE THIS ISSUE

When Time Slows Down ... Page 1 Are 'Resort Bubbles' Safe? Should You Try Animal Therapy? Page 2 Super Benefits of Yoga Easy Tuna Poke Bowl Page 3 A Nice Cup of Water in the Morning? Page 4

A Fresh Cup of ... Water in the Morning? TIPS FOR DRINKING YOUR DAILY LIMIT

The human body needs water. We are , in fact, 60% water, so we require replenishment on a daily basis! And first thing in the morning, when you haven’t had any water for at least eight hours, it’s important to start rehydrating as effectively as possible. So, before you go for that cup of joe, go for a glass of water. You might even end up skipping the coffee. According to the National Center for Biotechnology Information, dehydration may be a part of why we feel groggy and disoriented in the morning in the first place. Mild dehydration has been linked to lower brain function in general, with a wide range of effects on our cognition and performance. Can all that really happen overnight? Yes and no. By itself, an eight-hour period isn’t usually enough to cause mild dehydration. But coupled with the fact that most Americans aren’t drinking enough water to begin with, odds are good that when you go to bed, you haven’t had your daily intake. In general, you should be drinking eight 8-ounce glasses of water each day. Morning is the perfect time to start that process. One trick is to fill a water bottle each night (bonus points for ice!) and leave it by your bed. That way, when you wake up thirsty at night, you don’t have to go anywhere — and your first few glasses of the day are right there as well.

You may be tempted to reach for other beverages throughout the day to keep hydration up. But the reality is that most of your water intake should just be water. If you really need some extra kick to stay hydrated, you can try club soda or sparkling water, which can be purchased cheaply at any grocery store. It’s also important to remember not all water is created equally. Packaged water is an option for people who don’t have access to good drinking water at home, as are in-fridge filters, on-sink filters, or jug filters. You want the water to taste as good as possible to increase your odds of drinking enough. So, what are you waiting for? Fill a glass today and change tomorrow for the better.

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