Berman Physical Therapy - March 2021

Berman Physical Therapy - March 2021

MARCH 2021

WWW.BERMANPT.COM | 239-431-0232

BE LIKE THE UMBC RETRIEVERS AND WORK HARD WHETHER YOU HAVE “GOOD GENES” OR NOT

Happy March Madness Month! This truly is the most magical month in college sports, because it’s finally time for the NCAA college basketball tournament. I’m sure after last year’s tournament was suddenly canceled, all us college basketball fans are especially excited for March Madness this year! This is a tournament where only one thing is certain: Hard work will beat talent when talent doesn’t work hard. In no game has that been more evident than three years ago in the 2018 March Madness tournament when the UMBC Retrievers, a 16-seed, beat the 1-seed Virginia Cavaliers 74–54 in the first round. If I recall correctly, Virginia was projected to win everything that year. You might still be reeling from how much that upset messed up your bracket! It remains a textbook example of how hard work always beats talent when talent doesn’t work hard. Similarly, I've noticed that a lot of people rely on their “good genes” and forego hard work to maintain a healthy lifestyle. I’ve also noticed that people who don’t perceive themselves to have “good genes” can sometimes be envious of people whom they do perceive to have good genes. They believe that because they don’t have good genes, they won’t ever be able to measure up to those who do. Not too long ago, my mom showed me an article that someone had written about three surviving uncles of hers who were all in their 90s. In the article, they were quoted saying that while some of their longevity was due to good genes, most of it was because they put in the work to stay healthy throughout their entire lives. Whether you believe you have good genes or not, none of that matters if you’re not willing to work hard to stay healthy. Any time during March Madness Month, anyone who reads this newsletter can come into Berman PT to get a free “tuneup!” We’ll have you walk us through your exercise routine, either in the office or online, and we’ll show you how to maximize the routine’s potential for your overall health. If you’re interested, call Amber today and say, “I WANT TO BE LIKE THE UMBC RETRIEVERS!” For more details on the tuneup, take a look at the insert inside this newsletter!

Even if working hard to stay healthy is a no-brainer for you, the real challenge is to not only work hard, but to work smart as well. When we think we’re pushing ourselves to our absolute limits, if we work out alone, we’re probably only giving it about 70%–80%. The fact is the best athletes in the world all have a coach to push them. They know it’s necessary to have someone help them reach their maximum potential — so why shouldn’t you? That’s what I want to help you do. I’m here to show you that however hard you believe you’re working, you can work harder. By just pushing yourself a little bit further, you can increase your return on investment exponentially. Finding your true limits through hard work could mean spending the final years of your life active and healthy, instead of confined to a recliner until the day you don’t wake up again. That’s why this month only, I’m offering a free “tuneup” to anyone who reads this newsletter. We’ll walk through

your exercise routine together, either at the office or virtually, and we’ll give you pointers on how to maximize it’s potential. If this offer interests you, call Amber at our office and say, “I want to be like the UMBC Retrievers!” Who knows? You might be able to work harder than you ever thought possible. –Dr. Jake Berman

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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 most. Ensure your circle has 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!

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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.

ASPARAGUS AND SMOKED MOZZARELLA

TAKE A BREAK!

PIZZETTES Inspired by EatingWell.com

INGREDIENTS

DIRECTIONS

• 1 lb prepared whole- wheat pizza dough, divided into 6 equal portions • 12 oz asparagus spears, trimmed and cut into 1-inch pieces • 1 tbsp extra-virgin olive oil • 1/4 tsp salt • 1 cup shredded smoked mozzarella cheese • 1/3 cup scallions, thinly sliced • 2 tbsp walnuts, toasted and chopped • 1 sprig of fresh mint leaves, torn • Zest of 1 orange

1. Preheat oven to 500 F and ensure there are two racks in your oven. 2. Line a large baking sheet with parchment paper, stretch each piece of dough into a 7-by-3-inch oval and arrange evenly on the pan. 3. On a second baking sheet, toss asparagus with oil and 1/4 tsp salt. 4.Place dough on top rack and asparagus on bottom and bake for 3 minutes. 5. Remove both trays from the oven, sprinkle cheese over the dough, then top with asparagus and scallions. 6. Return pizzettes to oven and bake until the crusts' edges are golden, about 8–10 minutes. 7. Remove from the oven and sprinkle with walnuts, mint, and orange zest before serving.

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

501 Goodlette Road North, C-100 Naples, FL 34102 239-431-0232 | www.bermanpt.com

Hours of Operation: Monday–Friday 8 a.m. to 5 p.m.

1. WHY YOU SHOULD BE LIKE THE UMBC RETRIEVERS 2. NEED TO HEAL? CHECK YOUR MIND FIRST! 3. THE EASIEST ANTI-AGING TACTIC? LAUGHTER ASPARAGUS AND SMOKED MOZZARELLA PIZZETTES 4. 3 SIMPLE HAND EXERCISES TO AVOID CRAMPS INSIDE THIS ISSUE

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!

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Do you want to reap the rewards of your hard work, just like the University of Maryland, Baltimore County Retrievers did when they upset the No. 1 seed, the Virginia Cavaliers, in the first round of March Madness in 2018? Well, for the month of March, we at Berman PT can help you do that! All this month, we’re offering anyone who reads our newsletter a 100% free 30-minute “tuneup” where we’ll help you tweak and modify your current workout plan so you aren’t wasting any time or energy on the way to your goals. To sign up for a tuneup, either at the office or virtually, call Amber at (239) 431-0232 and say, “I want to be like the UBMC Retrievers!” and we’ll make sure that happens. DO YOU WANT TO MAXIMIZE THE RESULTS OF YOUR WORKOUTS?

WWW.BERMANPT.COM | 239-431-0232

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