Liberty Rehab Specialists - June 2022

Liberty Rehab Specialists - June 2022

JUNE 2022

LIBERTY NEWS REAL CARE. REAL RESULTS. FOR REAL LIFE

NORTH CENTRAL 415 Embassy Oaks Dr. #202, San Antonio, TX 78216 210.490.4738

NORTHEAST 2130 NE Loop 410, Ste. 212, San Antonio, TX 78217 210.656.5848

SOUTHSIDE 3138 SE Military Dr., Ste. 113, San Antonio, TX 78223 210.922.6292

CELEBRATING CANCER SURVIVORS MONTH SPOTLIGHT ON CHERYL, OUR LYMPHEDEMA SPECIALIST

June is Cancer Survivors Month, an opportunity for the millions of cancer survivors across the nation to celebrate the great milestones they’ve achieved with the help of their support teams. Cheryl, our certified lymphedema specialist, works hard every day to help cancer patients reduce the symptoms of lymphedema while making progress in their therapy, self-managing their chronic lymphedema condition, and enjoying the splendors of life. Lymphedema, a serious condition, typically develops anywhere from three months to 20 years after a patient undergoes cancer treatment. When a patient is undergoing lymphedema, they experience a disruption of lymph fluid flow within their lymphatic system, causing swelling in their arms and legs. As with all medical conditions, identifying and treating the complication in the early stages improves the odds of a quick and effective recovery. But, treatment in any stage can be very effective and physical therapists like Cheryl work alongside cancer patients and their health care team to help control the symptoms of lymphedema. In honor of Cancer Survivors Month, some of Cheryl’s patients shared their stories and a few words of gratitude for Cheryl, who has played a large role in their path to recovery! Here’s what they had to say: “Up until a few years ago, I knew very little about lymphedema. As a breast cancer survivor of almost 15 years, one would think I would have been

better informed about it. I wasn’t. I always suspected I had a 'mild' case of lymphedema. No one ever told me that I should have been getting help with that 'mild' case, to keep it from getting worse. I woke up one day, 12 years after my cancer diagnosis, with a very puffy hand. I expected it to go away after a few days, and when it didn't, I panicked. I started looking for someone to help. “I ended up going to a clinic that was supposed to specialize in only lymphedema, and I felt convinced that was the best place for me. I saw a doctor and an 'expert.' Fortunately, that did not work out. I say fortunately because that led me straight to Liberty Rehab and Cheryl. By then, I was so scared and very impatient that instead of calling for an appointment, my husband drove me to the clinic. I’d become very upset at that point. A few weeks had already passed, and I had gotten nowhere — and my hand was still swollen. As I began to explain, in tears, to the lady at the front desk, Cheryl walked up. “She listened to me, took my hand, and assured me that everything would be okay. She got me on her calendar immediately. A few visits later, my hand went almost completely back to normal and has been ever since. I can’t fully express how much Cheryl has done for me as I live with lymphedema. Even as I write this, I get overwhelmed with how blessed I feel to have found her. Lymphedema is scary, painful, and life- changing. I know I will have to live with this forever, but knowing that Cheryl is just a therapy session, phone call, or email away, gives me a sense of peace

and calmness that is priceless. My hope and wish are that every person suffering from this condition finds their 'Cheryl.' Although, I am certain she is

one of a kind.” –Patty White

“In March 2021, I was diagnosed with breast cancer. After having a bilateral mastectomy and completing treatment, I am cancer free! Cheryl at Liberty Rehab has been a vital asset in my healing — physically, emotionally, and mentally. Cheryl’s expertise with lymphedema and breast cancer patients helped me heal from my bilateral mastectomy as well as prepare physically for my DIEP and PAP flap breast reconstruction surgery. Scar therapy, stretching, and strengthening has helped with the healing from this major surgical procedure, and I have had great progress. I wish more surgical oncologists and reconstruction surgeons would implement physical therapy into each patient’s regimen as mine have.” –Teri Cornell “My lymphedema journey started several years ago with a diagnosis of cancer of an unknown primary and then later also triple negative breast cancer. Cancer was present in several lymph nodes under my right arm, so all of them were removed from that area. Later, I developed lymphedema from the removal, and even after lymph node replacement and bypass surgery, I still had lymphedema. “Cheryl was recommended to me by a friend, and I cannot begin to tell you

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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!

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Sweet and Spicy BBQ Chicken Skewers

how thankful I am for that referral! I literally do not know how I would survive without the care that I receive from Cheryl! Her dedication to her job and treatment of her patients is by far the best I have ever seen in this field! I trust her, and she is extremely knowledgeable! If I did not have Cheryl doing my weekly MLD treatment, I cannot imagine what the size of my arm would be. She cares about me as a patient and as a person, and I am extremely blessed to have her in my life. Without a doubt, she is the first person who comes to my mind when giving a referral for lymphedema treatment. She is absolutely the best!” –Dana Wagner Here at Liberty Rehab, in collaboration with Cheryl, we work to ensure that our cancer patients are met with the best care on their journeys to recovery and well beyond that! – Mary Lou Lugo, PT, DPT

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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NORTH CENTRAL 415 Embassy Oaks Dr. #202 San Antonio, TX 78216 210.490.4738

1. Celebrating Cancer Survivors Month 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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