M3 PT - June 2020

M3 PT - June 2020

WEST HILLS 7230 MEDICAL CENTER DRIVE, SUITE 401 WEST HILLS, CA 91307 WEST LOS ANGELES 10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025

WWW.M3PT.COM / LA · 310.275.4137 / WEST HILLS · 747.888.3562 / JUNE/JULY 2020

M3 AND ME

THE SILVER LINING RAUL ON THE POSITIVE CHANGES TO FATHERHOOD DURING THE QUARANTINE

While completing the final touches to the room, we had another nice bonding moment by assembling her new daybed. Moments like this would have never happened if it wasn’t for the time the quarantine afforded us. Some of our favorite moments are reading with the kids for fun, not just because we have to before bed. It’s just another great way for all of us to spend time together — talking about storylines, characters, and more. My kids go to a Spanish immersion program, so a lot of the books are in Spanish and helpful for their bilingual education. Currently, we’re reading “Before We Were Free” by Julia Alvarez, a beautiful book about a 12-year-old girl struggling to find true freedom while living in a Dominican Republic dictatorship. We’re also reading the “Star Wars” books because, well, that’s just a ton of fun. Although there are many unfortunate effects due to the pandemic, the quarantine has allowed me to really hone my skills as a father. I’m much more involved with every aspect of their lives. As much as I still get out to work and interact with my colleagues, my kids don’t get that daily interaction with their friends all the time. My wife and I have become very sensitive to that. We try to fill the need for spontaneity and fun with our kids, and that’s been a lot of fun for us too. Whatever the silver lining is for you, I hope you’re able to embrace it with a safe and healthy June. As for me, spending this precious time with my family has allowed me to reflect back on my own childhood. This has allowed me to better relate to my kid’s needs and more deeply connect with them. Have a happy Father’s Day, stay in motion, and we’ll see you next month.

Wars” — from the originals, prequels, and onward — has been a real treat for me. As of this writing, we just started watching “The Mandalorian,” and that’s been something I look forward to. As a parent, the initial transition was tough. We’ve always been an athletic family, so it’s only natural for us to encourage our kids to move. Even if they don’t have physical education at school, we still want them to be active daily. Unfortunately, most kids won’t enjoy the outdoors for the sake of the outdoors, so we have to be creative. If they play kickball or get outside for a little while and exercise, I’ll usually offer to pick up ice cream or drive by a friend’s house, just to wave to their friends from outside and see their faces. We’re doing a lot of stuff we’ve never done before. We take long bike rides to say a quick hello to a friend or just to get out. This also takes me back to my childhood when taking a bike ride was done just for fun. Our little one struggles to keep up with us, much like I would struggle as a kid biking up those hills. She is much stronger lately and now makes it a point to stay ahead of Mommy. My older one had a birthday recently and requested that her big present be a teenager room makeover. I spent two days showing her the finer points of painting her room from a pretty pink to a modern shade of gray.

In the early moments of the pandemic, it might’ve been hard to imagine how our daily choices — like going to sporting events or washing our hands — could make an impact on thousands of lives within our community. It’s not easy, but I realize there are things I look forward to every day despite the national tragedy. Father’s Day is coming up, and although it’s not quite the same as every other year, as a father, it might be the best one yet. Like millions of others, the Lona household has been spending more time together than ever. Our weekends used to feel like the most chaotic part of our week; all our children are active in sports, and we’d have to drive them to their various games and practices. But lately, we haven’t had that obligation. We’ve had to find other ways to fill the time while keeping our kids healthy and physically active. These days, we’ve spent more time playing silly board games, video games, and watching movies like “Star Wars.” I watched the original movies when they came out and was a huge fan! However, when they started making the prequels in the 90s, I was just starting my PT career. As the owner of M3 PT today, I’m very proud of those years, but I just never got back around to watching the rest of the “Star Wars” movies. Now, I relive my childhood through my children’s eyes. Seeing their first-time reactions to “Star

–Dr. Raul Lona

LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 1

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KEEP YOUR BRAIN YOUNG 3 TIPS FOR GOOD BRAIN HEALTH FROM HARVARD MEDICAL SCHOOL

necessarily a sign of future cognitive decline, and Harvard Health Publishing urges readers to maintain good mental health and get restful sleep, as they are “certainly important goals” for improving cognitive function and overall well-being.

As we age, our bodies change, including our mental functions. Cognitive decline is one of the biggest fears of aging, but it’s not inevitable. Though we’re still learning new things about how our brains work, there’s a lot of scientific research that shows how to keep your brain young. If you want to keep your mind sharp throughout your lifetime, then follow this advice from Harvard Medical School. 1. GET A GOOD WORKOUT. Exercising regularly helps all the muscles and organs in your body, even your brain! A good workout can lower your blood pressure and improve your cholesterol levels, which help your brain and your heart. Harvard Health Publishing, a website of Harvard Medical School, also notes that “animals who exercise regularly increase the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain that is responsible for thought.” 2. PAY ATTENTION TO YOUR MENTAL HEALTH. Poor mental health can lead to impaired cognitive function. Chronic anxiety, depression, and exhaustion tend to cause low scores on cognitive function tests. But test scores aren’t

3. STAY CONNECTED. It’s not enough to focus on yourself. In order to maintain your long-term cognitive health, you should also focus on your connections with other people. According to Harvard Health Publishing, “Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy.” Make new friends, stay in touch with family members, and maintain positive relationships in your life. They say an ounce of prevention is worth a pound of cure. This is certainly true when it comes to your brain health. Do what you can today to protect your mental functions tomorrow.

TOP TIPS FOR HAVING GOOD POSTURE DURING AT-HOME ACTIVITIES

SITTING MORE LATELY? HERE’S M3 PT’S ADVICE FOR AVOIDING ACHES AND PAINS!

One tactic to having good posture is pretending that you’re standing against a wall to get your height measured. You should hold your head straight with your ears over the middle of your shoulders (instead of slouched one way or the other). Your shoulders should be straight, as well as your knees, with your belly tucked in (don’t let your buttocks or hips stick out!). Many people straighten like this naturally when their backs are against a wall for measurement. Whether you’re cooking or doing laundry, just pretend you’re against a wall while doing it. Another threat to bad posture is sitting all the time. It’s very tempting to slouch while sitting, but this can be detrimental to your health. Protect your natural spine curve by sitting all the way back in your chair and

Have your neck and shoulders been aching lately? Although millions of Americans have experienced disruptions in their routines from COVID-19, that doesn’t mean we should disregard other factors related to our physical health! Good posture can mean so much more than preventing soreness, and your team at M3 PT is here to tell you why. First of all, avoid the aching of “text neck” by lifting your phone to your eye level, moving your eyes instead of your head. This is important to prevent slouching. Slouching will put strain on bones, muscles, and joints that hold your backbone in place, but it can also press your inside organs together. Over time, it will be harder to digest food or get enough air while breathing. That’s why good posture often feels like a relief to your body right away.

placing a rolled-up towel or lumbar cushion behind you. Your feet should always be flat, touching the floor. Lastly, although it’s always so tempting, you don’t want to lie in bed and watch TV at the same time! It frequently causes stress on your neck and shoulders, so put pillows behind your back and under your knees. If you need any personalized advice, whether about your posture or injury recovery, call our team and let us help you today!

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HAVE YOU CHECKED OUT OUR WEEKLY FREE LIVE EXERCISE CLASSES? DON’T MISS OUT ON THIS RESOURCE FOR YOU AND THE WHOLE FAMILY!

We know many of our patients (and our staff!) are missing our free, in-person workshops we offer at our locations. That’s why we have some exciting news! Our online exercise classes are going to be LIVE online and FREE — not just once, but every single week. We have lots of options for you to tune into right from the comfort of your home! To register for a class, please sign up via Eventbrite.com or check out our Facebook page for a direct link to our classes. Here is a list of the classes being offered with the days and times they will be streaming live:

Wednesdays at 11:30 a.m.: Yoga With Rick Feldman

Thursdays at 10 a.m.: Mat Pilates With Alexis Mendez

Thursdays at 3 p.m.: Balance and Posture With Roberta Brehm

Fridays at 11 a.m.: Knee Exercises With Chris Hisamune

You and the whole family can spend extra time with your favorite PTs from our clinic! Let’s all stay in shape together. Remember to check out Eventbrite or Facebook for more information and call our offices if you have any questions! West Hills: 747-888-3562; West LA: 310-275-4137.

Mondays at 4:30 p.m.: Back and Hip Exercises With Raul Lona

Tuesdays at 2:30 p.m.: Walking Tips With Kristina Bond

TAKE A BREAK

WATERMELON AND TOMATO SALAD WITH TURMERIC OIL

INGREDIENTS

• 1/4 cup virgin coconut oil • 1 tsp peppercorns, coarsely crushed • 1 tsp coriander seeds, coarsely crushed • 1/2 tsp cumin seeds • 1/2 tsp ground turmeric

• 4 cups seedless watermelon, diced into 1/2-inch pieces • 2 medium heirloom tomatoes, diced into 1/2-inch pieces • 8 oz mild feta, diced into 1/2-inch pieces • Flaked sea salt

DIRECTIONS

1. In a small saucepan, heat coconut oil, peppercorns, coriander seeds, cumin seeds, and turmeric for about 3 minutes or until fragrant. Let cool slightly but do not let coconut oil solidify. 2. In a large bowl, place diced watermelon, tomatoes, and feta. Drizzle with oil mixture and finish with a dash or two of salt.

LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 3

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10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025 PHONE: 310.275.4137 FAX: 310.274.1815

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INSIDE THIS ISSUE

1

Raul on the Positive Changes to Fatherhood During the Quarantine

2

Harvard’s Tips to Keep Your Brain Young

2

Top Tips for Having Good Posture During At-Home Activities

3

Scheduling for Our Free Online Workshops

3

Watermelon and Tomato Salad With Turmeric Oil

4

Botanical Gardens in the US

FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!

OUR NATION’S BOTANICAL GARDENS

original collection brought back from the expedition. Since it’s not always possible to go on vacation and visit far-off gardens, many botanical gardens around the world have started bringing the flora right to you with virtual tours. In addition to the USBG, which offers virtual tours at USBG.gov/ take-virtual-tour, check out these other gardens that allow you to explore without having to leave your home. CHICAGO BOTANIC GARDEN In the spring, the Chicago Botanic Garden staff invited virtual visitors to join them for a nature moment. Garden staff shared images from around the 17 gardens kept there. The Chicago Botanic Garden continues to wow with virtual tours that, thanks to Google’s

technology, make you feel as if you’re really there. Start your tour at ChicagoBotanic.org. WADDESDON MANOR AND GARDENS This historic site across the pond in England gives visitors detailed virtual views of the Waddesdon Manor and its stunning gardens. Each day at Waddesdon Gardens, the staff designates a specific area as a “Silent Space,” where visitors can go to disconnect and find peace. The Gardens also created a special message for their virtual visitors that we can all take to heart: “We encourage you to find a space in your garden or in your home that feels peaceful and designate a time each day to enjoy a quiet moment of reflection.” To see this historic site for yourself, visit Waddesdon.org.uk.

In 1842, the Wilkes Expedition returned from its trek across the Pacific Ocean on behalf of the United States government, having visited parts of Portugal, Brazil, Antarctica, and Fiji. Among the specimens the explorers brought back from their travels were collections of plants gathered from around the world — just what the young nation needed to start its very first botanical garden. George Washington, Thomas Jefferson, and John Adams had a shared dream of creating a national botanical garden, but the idea didn’t really get off the ground until the Wilkes Expedition brought back the garden’s first plants. The United States Botanic Garden (USBG) was established in Washington, D.C., and four of the plants on display there today are part of the

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