Advanced Physical Therapy & Fitness - Ma…

Advanced Physical Therapy & Fitness - Ma…

MARCH 2021

WWW.ADVANCEDPTANDFITNESS.COM | 970-301-3149

CAN OPTIMISM HELP YOU RECOVER FASTER? THE PERKS OF A POSITIVE MINDSET — AND HOW I USE MINE

don’t keep negative people in our social circle because their energy pulls us down. Instead, we look for friends who are positive and encouraging, and who we can cheer on in return. This National Optimism Month came at the perfect time because I have a lot to look forward to. I’m in the process of furthering my education through Aspire, a new orthopedic manual therapy institute. Right now, I’m finishing up my Certification in Orthopedic Manual Therapy (COMT), and after that, I plan to apply for an Aspire fellowship. As you know, I’m always trying to learn more and improve my skills as a physical therapist, and the fellowship will be a huge step in that direction. Fellowship programs are the pinnacle of clinical practice, and they’re a step beyond even specialty certifications like the COMT. I’ll take advanced classes in clinical diagnostics, clinical reasoning, anatomy and physiology, and biomechanics and do extensive research on a case study. When I’m finished, I’ll be well on my way to mentoring and teaching other therapists! The best part of it all is that I’ll be able to continue practicing PT and helping you and my other patients while I further my education. Aspire has a hub in Denver, so I can make trips there when I need to, and everything will stay close to home. I’m feeling incredibly optimistic about this opportunity, and I can’t wait to get started.

More than once, a new patient has come into my office almost in tears. They tell me, “My doctor has given up on me. They say there’s no hope. Can you help?” This is the hardest part of my job. Faced with a patient on the verge of giving up, I have to explain their options realistically. I never shower anyone with unreasonable expectations, but my outlook is almost always more optimistic than their doctor’s. I like to say, “You might have been told that your case is hopeless, but the worst thing you can do is nothing. So, we’re going to do something — and here are the steps I have in mind.” My goal is to plant a seed of optimism. In order to be a PT, you have to be an eternal optimist for your own benefit and the benefit of your patients. I think that’s why National Optimism Month, which pops up every March, resonates so much with me. I also like that it falls in one of my favorite months. During March, we can have warm weather one day and a foot of snow the next, and it’s the best month to go skiing. That makes it a great time of year in my book! If you’re not an optimist by nature, you might be wondering, “How do you stay positive?” I think the answer mirrors the secret to succeeding at New Year's resolutions that I shared back in January. In order to stay positive, you have to surround yourself with optimistic people and work on changing your overall mindset. My wife and I

No one becomes an optimist overnight, but I hope that some of my positivity rubs off on my regular patients. I try to be encouraging and reinforce their own optimism whenever I can because a positive outlook can go a long way in recovery. One study published in the Journal of the American Medical Association found that patients with “a positive attitude toward aging” were 44% more likely to recover from their heath setbacks than their negative counterparts. Optimists are also more likely to set and reach their goals, and they’re even seven times more likely to have healthy finances! All of this is common sense because hope and optimism are closely tied together, but it’s easy to forget those benefits when negativity is weighing you down. This month, I hope you’ll take a leaf out of my book and surround yourself with positive influences. I guarantee your outlook will improve, and you might even see the benefits in the clinic! –Dr. Thomas Cleveland

• 1

970-301-3149

Published by Newsletter Pro | www.NewsletterPro.com

MIND OVER MATTER HOW YOUR EMOTIONS AFFECT YOUR HEALING

When combating pain, patients tend to think physically. They recognize how much the pain hurts them or hinders their ability to do what they love, and they focus on the physical ways this can be improved. However, researchers have found that this isn’t the only way to deal with and overcome pain. Psychological researchers have discovered that merely thinking about a time when you were happy, sad, or scared, can cause a real, visceral reaction from your body. You can begin to sweat and experience a faster heartbeat when you recall that time you were scared, or you can genuinely smile or laugh as you remember a pleasant memory with a loved one. That same idea can be applied to healing from a physical injury, too. According to researchers at Harvard University, being in a constant state of anxiety, stress, or depression — as is common when experiencing an injury — only heightens your body’s fight-or-flight response. This raises your blood pressure and inflammation, resulting in increased pain. Essentially, your body is trying to survive and is working overtime to succeed. It’s compensating for the area in pain, and all energies are going into what’s wrong, rather than preventing other issues. This is the mind-body connection, and it has a common effect on patients healing from injuries, cardiac events, major surgeries, and other medical events. Without proper intervention, diminished mental stamina can wreak havoc on your body. It’s vital that you prioritize your mental health as you heal from an injury, and you can start with these three tips.

Keep a Journal: It might sound cheesy to write down your thoughts each day, but a journal can be the tool you need to pinpoint specific stressors. You might find you have a consistent diminished mood in the early afternoon or after interacting with a coworker. By identifying these triggers, you can better combat them. Find Social Support: Life’s better with someone by your side, isn’t it? Find and surround yourself with people who motivate you. Ensure your circle includes people you can trust, vent to, and who are honest and supportive. Seek Professional Help: A physical therapist can help you find the relief you need physically, while a psychiatric therapist can help you navigate your emotions and mental hurdles in overcoming this pain. Therapy is not just for those with diagnosed conditions. It can help you sort out your emotions and develop healthy coping mechanisms for improved well-being. Recovering from pain is never an easy road so don’t be your own worst enemy. Our team is here to support you during your physical journey, be the cheerleaders you need mentally, and offer any suggestions we can to increase your mental well-being. Just ask us how!

2 • WWW.ADVANCEDPTANDFITNESS.COM

Published by Newsletter Pro | www.NewsletterPro.com

LAUGH MORE, AGE LESS WHY LAUGHTER IS GOOD FOR YOU

As we age, we’re told to wear sunscreen, eat more vegetables, take vitamins, and even walk more — all in hope that our internal clocks will slow down and we will age better. But something as simple as laughter could actually be one of the easiest ways to slow the ticking clock of aging. Scientists have long known that laughter can be therapeutic and help us live longer. It has been shown to reduce wear and tear on our bodies and improve our relationships. A Norwegian study found that those who prioritized humor were more likely to live past 70 than those who didn’t laugh often. At a biological level, laughter can reduce tension in your muscles and activate a powerful stress-relief response from your brain by releasing dopamine. Just one chuckle may even improve your breathing and heart function! In fact, laughing can work wonders for the heart.

One study showed that laughter therapy helped reduce the blood pressure and cholesterol levels of its participants. Their blood circulation improved, too. Studies have also found that regular laughter can help strengthen your immune system, and it has long-term benefits for those with respiratory conditions.

In addition to your body, laughter is also good for your social life. (And we don’t mean that people will want to spend time with you if you have all the good jokes!) Throughout history, laughter has been an evolutionary sign of understanding. When there are language barriers, laughing together

can create camaraderie and a tighter bond between people of different cultures. The dopamine release that comes with laughter aids in stress relief and creates powerful memories that can improve your mood and strengthen friendships. Of course, laughter has its downfalls, too. Laughing at someone else’s expense is detrimental to their health and can harm your relationships. So, stick to light jokes and actively seek shows, cartoons, or people who make you laugh. You’ll feel good, and your body will be pretty happy, too.

TASTY THAI FRIED RICE Inspired by OhMyVeggies.com

TAKE A BREAK!

INGREDIENTS

DIRECTIONS

• 2 tbsp olive oil • 1 onion, chopped • 8 oz baby bella mushrooms, sliced • 4 cups broccoli, chopped to bite-size pieces • 4 cloves garlic, minced • 5 cups jasmine rice, cooked and cooled • 1/2 cup peanuts, chopped • 2 tbsp soy sauce • Toppings of choice for serving (sliced green onions, sliced cucumber, chopped peanuts, lime wedges, Sriracha, etc.)

1. In a large nonstick skillet, heat the olive oil over medium heat. Add the onion and cook for 2–3 minutes, until softened. 2. Add the mushrooms and broccoli. Cook for 5–7 minutes, until the broccoli is tender. 3. Add the garlic and cook for 30 seconds, until fragrant. 4. Finally, add the rice and cook, stirring constantly, for 3–4 minutes. 5. Remove skillet from the heat and stir in the peanuts and soy sauce. 6. Serve garnished with your toppings.

• 3

970-301-3149

Published by Newsletter Pro | www.NewsletterPro.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

970-301-3149 www.advancedptandfitness.com 5701 W. 20th St. Greeley, CO 80634

INSIDE THIS ISSUE

1. COVER TITLE 1.

CAN OPTIMISM HELP YOU RECOVER FASTER?

2. NEED TO HEAL? CHECK YOUR MIND FIRST! 3. THE EASIEST ANTI-AGING TACTIC? LAUGHTER TASTY THAI FRIED RICE 4. 3 SIMPLE HAND EXERCISES TO AVOID CRAMPS

STOP CRAMPING PALMS WITH 3 SIMPLE HAND EXERCISES Hand health is so easy to take for granted — but the minute we start to lose it, we realize just how important it is. If you’re using your hands to type, scroll on your phone, or do other repetitive motions every single day, this can cause problems later on. Luckily there are some simple hand exercises you can do to keep your joints healthy! A quick tip before we get started: If your hands are feeling painful or stiff, try warming them up with heating pads or soaking them in warm water before your exercises. This will make it easier to stretch and move them. No. 1: Finger Stretch You want to be able to use your hands pain-free and with flexibility. Finger stretches help ensure that’s the case for a lifetime. To relieve pain and improve the range of motion in your hands, first, place the heels of your hands on a flat surface. Then, gently straighten your fingers until they are as flat as possible — but don’t force your joints. Hold for 30–60 seconds. Repeat at least four times with each hand. No. 2: Finger Lift To increase your range of motion and flexibility in your fingers, put your hand in a flat, finger stretch position. But instead of

focusing on keeping your hand as flat as possible, try gently lifting one finger at a time before slowly lowering them. You can also lift all your fingers and thumbs at once, then lower. Repeat for 8–12 times on each hand.

No. 3: Thumb Touch Almost all of our tasks require some coordination between our fingers and thumbs. That’s what this exercise is all about. Press the tips of your thumb and index finger to form an “o” shape with your hand. Create the same shape with your thumb and middle finger. Hold for 30–60 seconds. Repeat this with the rest of your fingers, then do the whole exercise for a total of four times. Going through this workout routine might seem unusual at first, but considering how important our hands are to our daily lives and communication, you certainly won’t regret keeping them in shape. Happy stretching!

4 • WWW.ADVANCEDPTANDFITNESS.COM

Published by Newsletter Pro | www.NewsletterPro.com