Kaizen Physical Therapy - February 2022

Kaizen Physical Therapy - February 2022

FEBRUARY 2022

KaizenSeattle.com | 206-524-6702

A MATTER OF THE HEART WHY PT PROMOTES GREATER CARDIOVASCULAR HEALTH

When you’re in pain, there are a lot of unknowns. Many patients struggle to find balance between healthy movement and aggravating their injury with overuse. It’s common to meet patients who, because of their injury, haven’t been as active as they should be, could be, or were because they fear aggravating that injury. We saw this a lot during the pandemic, too, because places where most people are active, like gyms, were closed. It’s understandable: If you’re not in the physical therapy or orthopedic world day in and day out, you would have very little expertise to rely on. And, naturally, we want to do things that feel good. So, if reaching for something hurts your shoulder, you may fear that hiking or jogging could make the pain worse. Unfortunately, this thinking can be detrimental. In particular, a sedentary lifestyle — no matter what the reason for it is — can be dangerous for your heart health. Since February is American Heart Month, I want to provide insight into the power of movement. For starters, it’s important to understand that an injury or chronic joint pain can create anxiety that must be treated, too. We’ve seen patients who seek us out after being treated by other physical therapy clinics, who helped these patients, but the patient is stuck in a psychological rut. They are unsure of how to move, and they fear certain types of movement may re-aggravate their injury. Our goal is to help these patients gain the knowledge they need to move confidently and regularly. Additionally, by introducing you to healthy movement, we’re also providing support to the heart. Like any other muscle, your heart needs exercise to get stronger. Physical therapy requires regular movement and physical growth, which can be positive for the heart. We have had a number of patients see their cardiologist after physical therapy treatment and receive a very positive report.

Finding the right exercise for you and your body allows that to happen. For me, that’s running. A few times each week, I find a few moments after work to decompress and only focus on my breathing and my feet hitting the pavement. Since Allison was born and the pandemic began just over a year later, I haven’t been able to run as much as I have in the past — like the marathon I ran in 2018 — but I always make sure I run every week. I want to leave you with this final thought: Think of the heart as your center. Everything — physically and emotionally — begins with your heart. It can affect so much in your body, including your energy, strength, and mood. Give it a boost and stay active. If you need help determining what that looks like for you post-injury, our team can help.

But for the sake of your heart and well-being, get moving!

–Dr. Colin Sisco

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which can help you fall asleep easier. On top of exercise, try weaving protein-rich snacks and meals into your routine. Foods like light meat and nuts can improve sleep quality, and dairy foods contain tryptophan, which is a sleep-promoting chemical. Eliminate unhealthy substances . Limit your intake of caffeine and sugar throughout the day — especially right before bed — for better rest. It’s also best not to drink anything about an hour before bed, so you don’t wake up in the middle of the night to use the restroom and disrupt your sleep. Regulate your sleep schedule. Keeping the same schedule for sleeping can reap immediate benefits. You will notice increased alertness during waking hours as well as enhanced memory and attention span. You may also start to feel tired around the same time every day, ensuring that you will actually go to sleep right on schedule. It can take time and patience to adjust to new habits to improve sleep, especially for the elderly. It won’t happen overnight, but the benefits that come with a better night’s sleep will have you feeling younger and healthier than ever before. If anything, you will feel more engaged and happier throughout your daily life. The Importance of a Good Night’s Rest

Sleep is an essential part of our lives, but it becomes even more important as we get older, as it’s a necessity for healthy aging and staying energized. Ideally, everyone should sleep between 7.5–9 hours a night, but as we get older, this becomes much harder to achieve. Health complaints, minor disturbances, and a decrease in melatonin levels make it difficult for seniors to get a full night of sleep, which can cause irritability and fatigue. In order to combat these disturbances, here are a few things you can do to ensure you get enough sleep during the night. Build an active daily routine. Outdoor exercise and general movement every day is good for your body, but being outside and absorbing sunlight can balance and optimize your melatonin levels,

HOW DEION SANDERS HAS STAYED IN GREAT SHAPE WORK OUT LIKE PRIME TIME

Is there any group in better shape than professional football players? While there are certainly some exceptions, most National Football League athletes are in incredible shape so they can withstand hits from some of the biggest and toughest guys in the country. When they retire, many athletes tone down their exercise routine, but that is certainly not the case for one superstar.

Though Sanders retired from the NFL more than 15 years ago, you wouldn’t be able to tell by looking at him. At 54 years old, Sanders is still in incredible shape and looks like he could return to the field at any moment. To put it simply, Sanders continues to use every moment and opportunity to improve himself. He’s often said, “I want to look good. I don’t want to be the strongest and the fastest. I want to look the strongest and the fastest.” In his Texas home, Sanders has the ultimate home gym that consists of dumbbells, stability balls, pullup bars, and much more. He never passes up an opportunity to work out. “Even if I’m just waiting for the shower water to warm, there’s no reason I can’t bang out 50 pushups.” For cardio, Sanders usually runs for 15 minutes. He’ll throw in 10 50-yard dashes, which he follows with 400 situps and 200 pushups. It sounds like an extreme workout for most of us, but it’s just an average day for the eight-time Pro Bowler. Sanders’ one rule when it comes to working out is to give it your best. You don’t have to be the best to give it your all.

Deion Sanders is one of the greatest defensive players in football history. But he didn’t just play football. He was also a professional baseball player, playing in the MLB at the same time he was playing in the NFL. He was a one-of-a-kind athlete who gave his all every day. He even worked out after his football games, and the team always had an exercise bike ready for him in his hotel room.

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HAVE YOU CLAIMED YOUR COPY OF COLIN SISCO’S BOOK?

A special offer for present and past clients of Kaizen PT, chock-full of natural treatment secrets for your lower back pain and sciatica. “Back to Normal” Natural Treatment for Back Pain and Sciatica

Free Lower Back Pain and Sciatica Workshop at Kaizen PT! In this book, you'll discover: • The No. 1 mistake back pain sufferers make • How to know if physical therapy can help your back pain and sciatica • The three common causes of back pain and sciatica • The top three exercises for stenosis and arthritis • The three best exercises for herniated discs BACK PAIN AND SCIATICA WORKSHOP reveals how to naturally heal back pain and sciatica for good. Do you... * Suffer with back pain or leg pain when you stand or walk? * Have pain when you sit for long periods such as driving or at restaurants? * Get pain, numbness or tingling into your butt, groin or down your leg? * Does your back ever "go out" if you move the wrong way? * Afraid your pain will get worse if you don't do anything? If you answered YES to any of the above questions or have a stubborn spouse who is in denial - this workshop may be a life changing event for you. This FREE Workshop is for you if you have... * Missed work due to sciatica or back pain. * Lost out on a family vacation or activities you love because you're afraid of aggravating your sciatica. * Found yourself worrying more about your pain, numbness and tingling rather than living your life. * TRIED EVERYTHING and just want to get Back to Normal. To reserve your seat at our next workshop, go to kaizenseattle.com/workshop PLUS, you'll get to read real-life stories from clients who've been treated right here at Kaizen PT.

Colin Sisco Kaizen Physical Therapy PLLC

BACK TO NORMAL Natural Healing Without Medications, Injections and Surgery

BEFORE WE COVER HOW TO CLAIM YOUR COPY, TAKE A SNEAK PEEK AT THE INTRODUCTION TO “BACK TO NORMAL.”

Continued on Back ...

WHY READ “BACK TO NORMAL”? ... continued from Front

This book was written for YOU.

The purpose of this book is to help YOU live a happier and healthier life. Inside, you will find tools and information to give you a better understanding of the human body and a better understanding of your own body. As many say, “Knowledge is power.” The more knowledge we have about something, the better we can control that area of our life. The more knowledge you have about how your body works, the easier it will be to live a healthier life. If you’re suffering with back pain and sciatica and feel like everyone else gets to live life and have fun while you’re sitting on the sideline ... You should read “Back to Normal.” Use it. Gain knowledge. Take control of your body. Happy healing! Introduction

Physical Therapist –Colin Sisco

P.S. This book was written by Colin Sisco specifically for back pain and sciatica sufferers who are looking to heal naturally. If at any time you are reading this book and have questions, you can email him at [email protected].

We’re giving away more copies of “Back to Normal.” Why? Because you are the reason Colin published this book.

To claim your copy, call Kaizen PT at 206.524.6702 and schedule an appointment this month! We will run this until we give away another 100 copies, so call today! Appointments are first come, first served. This offer is limited to the first 100 people who call, so don't wait!

WITH MEAL PREPPING Stuff Yourself and Your Wallet

You’ll cut food costs. Eating out at restaurants several days a week can get incredibly expensive. Even fast food can quickly burn a hole in your pocket. By going to the grocery store and getting the ingredients to prepare your meals in advance, you will be saving money. And you will never ask yourself, “What should I have for dinner tonight?” You’ll save time. Our days are already hectic and busy

Have you ever intended to eat healthy meals throughout the week, but as the days went on, you either ran out of time or patience and picked up unhealthy eating habits? We’ve all been there, but if you find yourself falling into this routine regularly, you might want to give meal prepping a chance. Meal prepping has gained popularity over the past few years, and social media has been flooded with images of fitness gurus’ meal-prepping habits. To properly meal prep, you need to plan and shop for your meals in advance. You then need to cook all of your meals for the week and store them for easy access. This way, you won’t be tempted to eat fast food or other unhealthy options since your meals will already be prepared and ready to eat. While there are many benefits to meal prepping, there are three that stand above the rest.

enough, and more often than not, cooking after working or running errands seems like just another chore. With meal prep, you can spend the time you would have spent cooking on hobbies or relaxation since your meals will already be cooked and prepared. It’s a great way to make more time for yourself. You’ll be eating healthier. Eating out at restaurants, especially if it’s fast food, can be quite unhealthy. You may find yourself putting on weight if you’re eating out every other day. By meal prepping, you can introduce more home-cooked meals into your diet. You can choose healthier foods, and your portion sizes will be limited since the food is already made. This way you won’t overeat, and you can enjoy fresh and delicious meals every day of the week.

toothpicks, seal the edges of the pockets. 5. Season the chicken with curry, paprika, salt, and pepper, then bake for 20 minutes or until the chicken reaches 165 F. 6. Remove the toothpicks and serve with rice, potatoes, salad, or roasted vegetables! • 10 large basil leaves, chopped • 2 cloves garlic, chopped • 1/2 tsp curry powder • 1/2 tsp paprika • Salt and pepper, to taste MEDITERRANEAN STUFFED CHICKEN BREAST Inspired by DiabetesStrong.com

TAKE A BREAK!

INGREDIENTS

• 2 chicken breasts • 2 oz mozzarella cheese, cubed • 2 canned artichoke hearts, chopped • 4 tsp sun-dried tomatoes, chopped

DIRECTIONS

1. Preheat oven to 365 F. 2. Cut a slit lengthwise to create a pocket in the middle of each chicken breast. Place the breasts on a baking sheet. 3. In a medium bowl, combine the mozzarella cheese, artichoke hearts, tomatoes, basil, and garlic. 4. Divide the mixture in half and stuff each chicken breast pocket. Using

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1. WANT BETTER HEART HEALTH? GET MOVING! 2. QUALITY SLEEP CAN PROMOTE HEALTHY AGING INSIDE THIS ISSUE

HOW DEION SANDERS HAS STAYED IN GREAT SHAPE

3. 3 MAJOR BENEFITS OF MEAL PREPPING

MEDITERRANEAN STUFFED CHICKEN BREAST 4. IMPROVE YOUR HEALTH WITH FITNESS TRACKERS

Improve Your Health With Fitness Trackers

Sleep Monitoring Many fitness trackers give you insight into your sleep routine and will even track your movements so you can find out if you were tossing and turning all night. Others go further by detecting your body temperature, heart rate, and energy expenditure. You can use this information to create a sleep schedule that works for you or make any adjustments to your sleeping conditions if they are preventing you from getting a good night’s sleep. Future Updates Fitness trackers and wearable devices are still a relatively new technology. Tech companies are continually updating them and introducing additional features. For example, new wearables that are hitting the market can track blood sugar, which could be incredibly beneficial to those with diabetes. Wearable tech will continue to evolve — only time will tell what features and functions companies will unveil next.

Over the past decade, wearable technology has seen an incredible boom. Wearables like Fitbits and the Apple Watch used to be nothing more than glorified step counters. Since their debut, though, fitness trackers and wearables have gone through various updates that have made them essential to the fitness community as a whole. This is because wearing a fitness tracker can add great benefits to your lifestyle and can even improve your daily life. Heart Rate A built-in heart rate sensor is possibly the most vital feature available in almost every wearable device and fitness tracker. There are many exercise machines that track your heart rate, but those are only useful if you know your resting heart rate. With a fitness tracker — whether you’re sleeping, sitting, running, or exercising — you will know exactly what your heart rate is and what’s normal for you. This is important because it will help you notice irregularities so you can better understand your heart health.

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