Berman PT - June 2022

Berman PT - June 2022

JUNE 2022

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JAMAICA TRIP RAISES QUESTIONS Why Aren’t Locals in Pain?

And just like that, it’s summertime, baby! We are just getting back from another amazing vacation to Jamaica where we were able to completely unwind and unplug from everything! The only time I looked at my phone the entire time was to take another picture of Stella or play some music in our hotel room. It was glorious! I’ve been going down to Jamaica for as long as I can remember. My grandparents had a house in the mountains in a small town called Uptown, which is not far from Ocho Rios. I’ve actually got a picture of me as a baby crying in my father’s arms right after my first encounter with the “freezing cold” waters of the famous Dunn’s River Falls, so of course I naturally had to reenact the same picture with me and Stella last year. And yes, the results were pretty much the same — me smiling and Stella crying! I try to make sure Jamaica is on our travel list every year, as it’s always nice to get away from the touristy BS and socialize with true down-to-earth locals of the island. It always reminds me of gratitude and how much we lack it in first world America. In general, the Jamaican locals are grateful for the opportunity to work and the opportunity to provide the basic necessities of life to their family. And best yet, nobody is EVER in a hurry or stressing. It’s always “No problem, mon” (in my best Jamaican accent voice), and that makes me smile every single time. One thing I do every single time I visit Jamaica and start a conversation with the locals is to ask them about physical pain — specifically, non-traumatic pain. I ask

if they ever have foot, back, or shoulder pain, and the answer is always no. I’m convinced this is because they rarely wear shoes, regularly perform physical labor, and squat for “seated” rest breaks. Think about that for a minute. Nobody attributes their physical well-being to orthotics or expensive supportive shoes. They are regularly outside using primitive tools for yardwork and landscaping. And most importantly, they squat to rest! When was the last time you thought of a squat as a resting position … ? Yet here we are spending thousands of dollars on supportive orthotics, supportive shoes, supportive chairs, supportive back and knee braces — heck, we even now have supportive posture braces! And even with all these supportive devices, we Americans still have an ever-rising increase in the rate of back, knee, and shoulder surgeries! So maybe “support” is the problem. Maybe there’s a reason why developing countries who cannot afford the luxuries of “supportive” devices don’t need supportive devices. Could it be because of what I said earlier: They rarely wear shoes, regularly perform physical labor, and squat for “seated” rest breaks? Hmmmmmmm …. With all that said, I’ve decided to use the month of June as a chance to “take it back to da island, mon” and get back to the basics, specifically when it comes to shoulder health. Since the pandemic hit in early 2020, we’ve been swamped with calls about shoulder pain and rotator cuff issues. My theory is it’s because we

all spent an extended amount of time SITTING at home and not being active. One of the worst side effects of sitting is poor posture. One of the most common negative side effects of poor posture is shoulder pain and rotator cuff issues! Naturally, our PT and golf workshops will be focusing on shoulder pain and rotator cuff issues this month. More specifically, our golf workshop will be three simple tips on how to improve your shoulder turn, increase club head speed, and decrease shoulder pain during the golf swing. And our PT workshop will focus on the five main causes of shoulder pain and rotator cuff issues and three simple ways to start alleviating shoulder pain immediately! And last but not least, Jenni and the wellness team will be hosting a workshop on five simple ways to improve your gut health and energy levels while reaching your weight goals. Remember: You can attend these workshops virtually! IMPORTANT: We will have extremely limited spots available for in-house attendees (due to space limitations) and limited spots available for virtual attendees (due to Q&A sessions at the end of the workshops), so PLEASE register ASAP to claim your spot! More information on these workshops can be found on the next page!

Welp, that’s all I have for you this month, so until next time, “keep it irie, mon.” –Dr. Jake Berman

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HOW YOUR ORAL AND MENTAL HEALTH LINK TOGETHER EVERYTHING IS CONNECTED

Our bodies are made up of many systems working together to keep us functional and healthy. It’s so complex that even scientists don’t understand how all of it works. But we do know that our health is a whole-body experience, and ignoring one aspect of our wellness will often lead to other problems down the line. Oral health is no exception. For example, poor dental health can contribute to cardiovascular disease, and diabetes can lead to gum disease. Still, most people don’t know that their oral and mental health are linked. Researchers have found that people who suffer from mental illnesses are more likely to develop oral health problems like tooth decay and gum disease. In fact, experts have identified several reasons for the apparent connection.

According to the World Health Organization (WHO), about 280 million people across the globe are affected by depression. That’s about 5% of the adult population. Depression is more than just sadness, and it impacts people’s ability to think clearly and engage in regular activities. Oral care routines often fall by the wayside as a result, along with dental visits. This neglect of regular mouth maintenance can lead to tooth decay and gum disease. Meanwhile, anxiety can make social interactions terrifying, and sufferers may have difficulty scheduling and attending dental appointments. Additionally, many people have a phobia of dentists that causes them to postpone care. Due to this anxiety or fear, oral health issues can go untreated and significantly worsen.

There are still more connections. People with eating disorders may experience dental erosion or low calcium levels that affect their teeth. Pain is a risk factor for depression, so existing oral pain can spark or worsen mental health problems. And while more research is needed, a 2019 study found a possible genetic link between depression and oral health conditions. If you’re struggling, you need to protect your mental and physical health. Talk to your doctor about what you’ve been experiencing, and be open to their recommendations. Treating your mind well will lead to better health and perhaps a happier and longer life. In addition to this, don’t forget to include your dentist in your plans for full-body health. They’re not trained mental health professionals, but they can provide helpful strategies to help you maintain your dental health while seeking treatment for your mental health as well. Be sure to tell your dentist about any medication you’re taking. Side effects from antidepressants can include dry mouth or teeth grinding, and your dentist can help you minimize the damage. Whatever you're going through, it's crucial to keep your entire health team engaged. Physicians, dentists, and therapists all have specialized roles, but outcomes are better when each specialty has the complete picture and can work together. Keep the lines of communication open — and don't be afraid to ask for help when you need it.

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Making a meal plan is a pain, but you still want to get all your necessary vitamins, minerals, and protein through everyday foods. Even if you’re not a cooking expert, you can employ a few very simple cooking hacks in the dishes you commonly prepare! You'll be surprised how these little boosts can reap big, nutritious rewards. No. 1: Add quinoa to recipes. Want to add extra texture or color to your steamed white or brown rice? Mix it up with 1 cup of quinoa (any color) and another 2 cups of water or broth. Or, simply throw quinoa into any grain-friendly soup you’re preparing, like a simple chicken soup! Quinoa is rich in antioxidants and filled with fiber to lower cholesterol and blood sugar levels, reducing your risk of diabetes and heart disease. No. 2: Replace cream with almond, walnut, or oat milk. Cream is a popular mainstay in any American kitchen, but it doesn’t have to be dairy cream. Plant-based milk and creamer (such as almond, walnut, or oat milk) are often extra rich in vitamins and minerals and low in fat. They contain no cholesterol and are easy on your digestive system. Because they all have slightly different flavor profiles, you can pick your favorite! Walnut milk works surprisingly well in a creamy pasta sauce. 3 Easy Cooking Hacks for Better Nutrition

No. 3: Add frozen spinach to almost anything. Fresh spinach quickly loses its folate, powerful vitamins, and nutritional benefits over time, but spinach, frozen at its peak freshness, saves the day. That’s why frozen spinach is actually more nutritious than most fresh spinach at the supermarket! Whether it's for pasta, pizza, scrambled eggs, cheese dip, a smoothie, or curry, frozen spinach is more versatile than you might think. Plus, studies show spinach may have amino acids that help reduce stress and depression! (Bonus) No. 4: Add chia seeds to cold drinks, yogurt, baked desserts, and more! It’s easy to feel guilty for indulging your cravings for sweet tea, pudding, cookies, and cake. But if you add chia seeds, you might feel a little better about it! These small seeds are densely packed with antioxidants, minerals, fiber, and omega-3 fatty acids, all of which may promote heart health, support strong bones, and improve blood sugar management.

We hope these tips help make your favorite dishes a little more fun and guilt-free! Enjoy!

Sweet and Spicy BBQ Chicken Skewers

TAKE A BREAK!

Inspired by RecipeRunner.com

DIRECTIONS

INGREDIENTS

For the Marinade • 1 tbsp olive oil • 2 tbsp soy sauce • 2 tbsp chili garlic sauce • 2 tbsp rice vinegar • 3 tbsp honey • Juice of 1 lime • 3/4 tsp smoked paprika • 1/2 tsp salt For the Skewers • 2 lbs chicken breast, cut into bite-size cubes • 1 small pineapple, cut into 1-inch cubes

1. In a bowl, whisk together marinade ingredients. 2. In a reusable freezer bag, combine cubed chicken and all but 1/4 cup of the marinade. 3. Seal bag and massage marinade into the chicken. Chill in the fridge overnight. 4. The following day, preheat the grill to 400 F. Thread chicken and pineapple onto skewers, adding two cubes of chicken for each cube of pineapple. 5. Grill the skewers for 3–4 minutes per side, brushing with the reserved marinade in the final minutes. 6. Serve over rice or with your favorite barbecue sides!

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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. Jamaicans Don’t Need Supportive Devices 2. Your Mental Health Can Affect Your Mouth 3. 3 Cooking Hacks to Eat Better Sweet and Spicy BBQ Chicken Skewers 4. Permanent Weight Loss Is Too Hard — Or Is It? INSIDE THIS ISSUE

SPOILER: YOUR BODY IS SCARED OF IT WHY IS PERMANENT WEIGHT LOSS SO HARD?

Losing weight is hard — and not just because creating new diet and exercise habits is difficult. The truth is that you’re working against your body’s natural instincts, which is to preserve weight. In other words, even when weight loss is the healthiest thing you can do for your body, physiologically, your body rarely realizes that.

A popular, effective way to think of weight loss is “calories in, calories out” (CICO). You want more calories going out than coming in because this helps sustain a caloric deficit which can assist in losing weight. However, not all calories affect your hormones the same way, and being overweight to begin with can interfere with the body’s ability to regulate an appropriate appetite.

As just one example, according to the Journal of Clinical Investigation, a diet with added fructose (high-fructose

corn syrup) is linked to insulin resistance, increased blood sugar levels, and higher triglyceride and LDL (bad) cholesterol levels — but if you replace fructose with regular sugars and glucose, the risk is noticeably less. That said, fruit with natural fructose does not appear to carry the same risks as added fructose. Our bodies are complex machines. Many factors beyond diet (genetics, medical comorbidities, long-standing diabetes, stress, sleep, etc.) can affect your ability to lose weight. The best path to a healthier weight is to move more and find multiple ways to live a healthier life, one small step at a time.

How does weight loss work? Complex interactions between hormones and neurons in your

So, how do I lose weight — for good?

hypothalamus control how much you weigh. Your hypothalamus controls your thirst, hunger, and body temperature. The chemicals that interact with the hypothalamus therefore influence your appetite and how much food you eat. In particular, fat cells in your body produce the hormone leptin, which then tells your body when you’ve stored enough fat, thus decreasing your appetite.

Even after following a new diet and exercise regimen, most people are likely to regain about 30%–35% of the weight they’ve lost after one year. After sacrificing those potato chips for sugar snap peas, this is frustrating! But we promise that some changes do help maintain permanent weight loss, including replacing processed foods in your diet.

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WORKSHOPS OPEN TO EVERYONE

LOTS of exciting things for you to take advantage of this month! Also, all of our workshops are open to the public, so you do NOT need to be a past client of ours to participate! Actually, we prefer that you bring a friend to these workshops to help introduce them to the Berman Way! If you want more information on our biweekly golf performance classes, please email [email protected] and put “Golf Performance Baby!” in the subject line! If you want more information on ANY of our three workshops this month, please email [email protected] and put “Workshop question!” in the subject line!

Call 239-431-0232 or email [email protected]

IMPORTANT DATES:

Tuesday, June 14, 2022: Learn three simple tips on how to improve your shoulder turn, increase club head speed, and decrease shoulder pain during the golf swing.

Wednesday, June 15, 2022: Learn five simple ways to improve your gut health, energy levels, and fatigue while reaching your weight goals.

Thursday, June 16, 2022: Learn about five main causes of shoulder pain and rotator cuff issues and three simple ways to start alleviating shoulder pain immediately.

• THESE WORKSHOPS ARE OPEN TO THE PUBLIC, SO PLEASE PASS THIS INFORMATION ALONG TO A FRIEND OR FAMILY MEMBER THAT YOU THINK SHOULD ATTEND! • ALL WORKSHOPS WILL BE LIVE IN-HOUSE AND VIRTUALLY BROADCAST THROUGH ZOOM.

REMEMBER: Be sure to register even if you can’t attend live, as we will be emailing out the recording within 24 hours of the workshop!

WWW.BERMANPT.COM | 239-431-0232

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