St Lukes_Seven Ways to Be Healthier, Stronger, and More Act…

St Lukes_Seven Ways to Be Healthier, Stronger, and More Act…

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

7WAYS YOU CAN BECOME HEALTHIER, STRONGER, ANDMORE ACTIVE

Virtual Appointments Available! More Details Inside

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

INSIDE:

JULY 2020

• 7 TIPS YOU CAN DO ON YOUR OWN • FEEL BETTER BY EATING BETTER

It is common aspiration to become healthier, stronger, or more active. However, this can sometimes be a difficult feat, with lack of time, pain, injuries, or difficulty sticking to a nutritious diet. When you are in pain, undesirable chemicals within your body are heightened, which can increase stress. As a result, your endocrine system becomes affected, which works to regulate the hormones in your body. Fortunately, the vast majority of aches and pains can be successfully treated by a licensed physical therapist. At St. Luke’s & East Tennessee Rehab Center, our team is comprised of movement experts who have the knowledge and training to diagnose, evaluate, and treat any musculoskeletal condition that comes their way. To find out more about how our services can help you live a healthier, stronger, and more active life, contact our office today! YOUR HEALTH AND YOU: The term “health” is all relative. It essentially means that your body is operating at its highest levels of function in regards to breathing, circulation, digestion, and more. It doesn’t necessarily mean that you have to be the most athletic person in the room. Any step 7WAYS YOU CANBECOME HEALTHIER, STRONGER, ANDMORE ACTIVE

you make toward helping your body function at its optimum levels is a step toward becoming a healthier you. Your physical therapist can provide you with exercises, stretches, and nutritional tips that can help increase your health and help you feel physically better overall. INCREASING YOUR STRENGTH AND FLEXIBILITY: It is no secret that strength and flexibility both play important roles in your health. Did you know that there are approximately 642 skeletal muscles in the human body? Your muscles work hard, not only to help you move, but also to support your circulatory and breathing systems. When you become stronger and more flexible, you become healthier overall. Our physical therapists can guide you through proper exercises and specialized treatments in order to relieve your joint and muscle pain, increase your strength and flexibility, and improve your overall health.

Have pain that just won’t go away? We want to help! Call us at 423-586-6866 or visit us online at www.stlukestherapy.com.

7 T IPS YOU CAN DO ON YOUR OWN

Physical therapy treatments can help improve your health, but they only work if you apply healthy lifestyle choices in your everyday life, as well. Some tips you can do on your own to become healthier, stronger, and more active include: 1. Taking care of aches and pains. Don’t let these long-term problems linger. Contact St. Luke’s & East Tennessee for professional help. 2. Limiting your sitting. Get up every 30 minutes to walk around at work and home. 3. Getting out and moving. Exercise regularly, even if it’s just taking a short walk every day. 4. Maintaining a nutritious diet and controlling portion. Make sure your food intake is nutritious and portioned. By chewing your food thoroughly, you won’t feel as if you have to eat as much. 5. Drinking more water. Water keeps your body systems functioning at an optimum level. 6. Breathing! Work on your deep breathing in order to increase your oxygen intake and get your lymphatic system moving. 7. Getting enough sleep. Sleep at least 8 hours a day. It is best to get into a routine where you are going to bed and waking up on a regular cycle. This helps your endocrine system.

CONTACT ST. LUKE’S & EAST TENNESSEE REHAB CENTER TODAY! Are you looking for assistance with increasing your health, strength, and physical activity? Our team at St. Luke’s & East Tennessee Rehab Center would love to help you live your highest quality of life. Contact us today to begin your new chapter toward becoming a healthier you!

VIRTUAL APPOINTMENTS AVAILABLE! Telehealth is the use of

GLUTEN-FREE BREAKFAST HASH INGREDIENTS • 5 medium-large potatoes washed and peeled

• 1 large white onion chopped • 2 tbsp extra virgin olive oil • 2 green onions trimmed and finely chopped • 4 eggs • 1/4 cup shredded cheddar cheese • salt and pepper to taste

telecommunications technology to provide real-time physical therapy to those patients that can’t come into our clinic. Please call us today at 423-586-6866 if you are interested in scheduling a telehealth appointment. As we are considered essential healthcare infrastructure workers, we will also continue to offer 1-on-1 appointments in our clinic with a Physical Therapist. Our goal is to keep all our patients safe, healthy and pain-free!

• 1/4 tsp paprika INSTRUCTIONS

Cut potatoes into 1/2 inch wedges. Heat olive oil in a large cast iron skillet or frying pan over medium heat. Cook potatoes for 25 minutes, covered, stirring every 4-5 minutes. Add chopped white onion. Cook for another 5-10 minutes, uncovered, and stirring constantly. When potatoes are crispy and golden brown, add green onions, salt, and pepper. Stir through. With your spatula, make four wells in the potatoes and crack an egg into each one. Sprinkle shredded cheddar all around. Cook until the egg whites are set, or until your liking. Cover pan with lid for poached eggs. Add more olive oil on eggs if desired. Sprinkle eggs with a pinch of paprika seasoning. Serve immediately.

YOU CAN BE FREE OF YOUR PAIN! CALL TODAY OR VISIT US AT WWW.STLUKESTHERAPY.COM

FEEL BETTER BY EATING BETTER

OUR SERVICES

Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call St. Luke’s & East Tennessee Rehab Center for a complimentary injury consultation. We will guide you so you can get back to the activities you love. • Anodyne Therapy • Aquamed Dry Hydrotherapy • Aquatic Therapy • ATM (Acute • Back Pain • Carpal Tunnel • Fibromyalgia • Graston • Industrial Rehab • Integrative Dry Needling • Lymphedema • Neck Pain • Nerve Function • Osteoporosis • Pediatric Therapy • Pregnancy • Rheumatoid Arthritis • Shoulder Pain • Wound Care HAS YOUR PA I N COME BACK? Therapeutic Movement) • Hand Therapy • Incontinence 1 2 3

There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition. MIX IN PROTEIN TO BOOST MOOD. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. DON’T WORRY, “B” HAPPY. The B vitamins, including B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods rich in these vitamins. Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. DRINK WATER. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. BE ACTIVE WHENEVER YOU CAN. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week. ENJOY YOUR FOOD BUT EAT LESS. Use a smaller plate for meals to help control the amount of food and calories you eat.

EXERC I SE ESSENT I AL S HELPS WITH TIGHTNESS IN THE NECK AND SHOULDERS

Exercises copyright of

FOUR POINT + ARM RAISE

901 E. Morris Blvd Morristown TN 37813 423-586-6866 1526 Bridgewater Lane Kingsport TN 37660 423-586-6866

Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. 8-10 times on both arms.

407 Fourth Street Newport, TN 37821 423-586-6866

Always consult your physical therapist or physician before starting exercises you are unsure of doing.