Summit Physical Therapy - March 2020

PAUL'S POINT OF VIEW

MARCH 2020

WWW. SUMMIT-PHYSICALTHERAPY.COM | (503) 699-2955

HEALTH AND FITNESS GOALS START WITH SMALL STEPS

For instance, 150 minutes of physical activity per week, whether you’re walking, running, biking, swimming, or doing any other activity, you are 31% less likely to die prematurely (from any number of causes, like cancer or heart disease). You are 20% less likely to die prematurely if you do any physical activity at all, even if it’s just for a few minutes each day. In other words, a walk around the neighborhood can be a lifesaver! The study found that 450 minutes of physical activity per week, or roughly an hour per day, is the sweet spot. Getting about an hour of exercise every day is one of the best ways to maximize your health. But setting it as a goal doesn’t necessarily make sense. Here’s what I mean by that. Going into the new year, many people want to focus on better health and fitness, but goals related to health and fitness are often left unfinished. Why is that? Many people have their sights set on big goals. They want to lose a lot of weight, see a visible increase in muscle mass, or be able to run a mile (or five) instantly. The goals are often unrealistic or even unachievable. When it comes to health and fitness goals, there is no such thing as immediate gratification. And it also takes a lot of hard work. You have to build up to that 450 minutes of

By the time you read this, my wife and I will have had our weekend getaway at Pronghorn Resort — finally! I’ve mentioned it a few times over the past couple months. It was something we’d been looking forward to for a long time, and we finally made it happen. We took the weekend off to celebrate our anniversary — just us. I hope your start to the new year has been a good one! I rang in the new year by going to bed. I decided to be well-rested going into 2020, which is a good goal to have any time of the year. Sleep is an important part of good health and this year, I decided to focus more on my personal health and fitness. As part of that goal, I’m running more. As you may recall, I’ve talked about getting in physical activity or going for a walk or a run after a meal. It’s a great way to burn energy as your body takes in more. One night at around 10 p.m., when there was a break in the weather, I got up and went for a run. I recently read an article talking about new studies into the importance of daily physical activity. New research shows that any level of activity can have a positive effect, but there is a sweet spot to get the maximum return on your health.

activity per week. For myself, I’m going to start with 150 minutes per week — or about 20 minutes per day. There’s plenty of wiggle room. I could do 30 or 40 minutes one day and skip one day — but skipping a day has its drawbacks. When you skip getting that activity in, you’re more likely to skip again in the future. It can have a snowball effect. It’s best to take small, incremental steps and set achievable goals. Work your way up to the bigger goals. Start by getting into the habit of doing more physical activity. When you start with small steps, it’s only a matter of time before you’re taking great strides.

–Paul Kane, P.T., BSC, CMP

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WHAT DO YOU KNOWABOUT POISON IVY? LEAVES OF 3, LEAVE THEMBE

YOU CANNOT BECOME IMMUNE TO POISON IVY.

Meditation has different meanings for different people. Traditionally, the act of focusing one’s mind has been used in religious and spiritual practices around the globe. More recently, it’s become a popular method of relaxation. Now, new research shows that this ancient practice may have yet another benefit: pain management. In 2008, the Medical Expenditure Panel Survey found that over 100 million adults in the U.S. suffer from chronic pain due to conditions like arthritis and debilitating injuries. Because of this, care providers have become focused on finding ways to help patients manage these persistent aches. The sensation of pain is caused by a complex interaction of biological and The days are getting longer, the temperature is rising, and the great outdoors are calling your name. It’s time to start planning your summer adventures! Just remember to watch out for the enemy of all outdoor enthusiasts: poison ivy. Found in every state except Hawaii and Alaska, poison ivy — or more accurately, the rash- causing urushiol oil on its leaves — can quickly ruin a trip. Before you head out on your next outdoor adventure, make sure you get your facts straight. Many people believe the poison ivy rash can spread if the blisters pop, but the only thing that can cause the rash is urushiol oil. This is why it’s so important to clean your skin and wash your clothes as soon as possible. Urushiol oil can spread onto objects like doors or chairs, and you don’t have to touch poison ivy to have a reaction to urushiol oil. THE POISON IVY RASH IS NOT CONTAGIOUS.

cognitive factors, leading scientists to study how mental exercises like meditation can aid in pain relief. Anecdotal evidence regarding meditation’s ability to reduce pain has existed for as long as the practice itself. However, modern technology has given researchers the means to accurately measure the effectiveness of this age- old tradition. The Department of Health and Human Services has cited MRI brain scans as proof that meditation can lead to moderate pain reduction. These scans revealed that the same areas of the brain stimulated by painkillers are activated when the mind is in a meditative state. This supports the accounts of those who have reported better functionality after meditative sessions. Urushiol oil triggers an allergic reaction in 85% of people, leading to the ensuing rash. Some people believe regular exposure to poison ivy can help develop an immunity to urushiol oil, but this isn’t the case. In fact, it’s just the opposite. About 15% of the population isn’t allergic to poison ivy, but the allergy can develop over time. The more you’re exposed to poison ivy, the worse your outbreak can become. IF YOU TOUCH POISON IVY, DO NOT POUR URINE ON YOUR SKIN TO PREVENT THE RASH. Urine, vinegar, dirt, bleach, and even gasoline are common “treatments” for preventing or curing a poison ivy rash. None of these are effective, and some can really hurt you. If you’ve been exposed to poison ivy, your best course of action is to wash your skin with soap and water. Cleaning off

the urushiol oil within 20 minutes of exposure can greatly decrease your odds of developing a rash. When all is said and done, the best way to treat poison ivy is to avoid it altogether. The next time you’re exploring the great outdoors, just remember: Leaves of three, leave them be.

PRACTICE PAIN RELIEF THE BENEFITS OF MEDITATION

With the ongoing tragedy of the opioid crisis, there is a dire need for pain management strategies that are noninvasive and not habit-forming, such as physical therapy. Meditation is easily accessible and can be used in conjunction with other pain relief strategies. Whether you sign up for guided meditation sessions, download one of the many mindfulness apps on the market today, or simply make time to sit and clear your mind for 30 minutes, it’s easy to add meditation to your normal routine.

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FACT VS. FICTION: THE MEDITERRANEAN DIET AN EASY WAY TO EAT HEALTHIER FOR YOUR HEART

While the basis of the Mediterranean diet has been a staple in its titular region for centuries, it wasn’t until the 1960s that nutritionists popularized the concept in Western culture. Doctors noticed that Mediterranean countries like Greece and Italy have less heart disease- related deaths than the U.S. and northern Europe. When they looked to regional eating habits for answers, they found a common plant-based diet rich in healthy fats, seafood, and bread. However, in modern years, misconceptions plague the popular diet, so let’s clear some up. FALSE. There are no defined portion sizes for the Mediterranean diet. Instead, it comes with a loose guideline: Eat a plant-based diet of mostly fruits and vegetables with a weekly intake of fish, poultry, beans, and eggs. Dairy products are allowed in conservative amounts, but nutritionists discourage red MYTH NO. 1: IT’S RIGID.

MYTH NO. 3: NUTRITIONALLY, IT’S 30%–40% FAT.

meat intake whenever possible. To the delight of many Mediterranean dieters, a moderate amount of red wine is encouraged!

1. Heat oven to 400 F. 2. In a colander, toss eggplant, zucchini, and salt. Let sit for 30 minutes and pat dry. 3. In an ovenproof pot, heat 1/2 cup olive oil. Add half of eggplant mixture, stirring constantly for 5 minutes. Remove vegetables from pot. 4. Tie thyme sprigs together with kitchen twine. 5. In the same pot, heat remaining 1/4 cup olive oil, and cook onion, pepper, garlic, and thyme for 8–10 minutes. 6. Add half the tomatoes and cook for 5 minutes. 7. Stir in original eggplant and zucchini mixture and top with remaining tomatoes. Do not stir. 8. Transfer pot to oven and bake mixture for 15–20 minutes. 9. Remove pot from oven and remove thyme bundle before serving. TRUE. But be careful about which type of fat. The Mediterranean diet relies heavily on olive oil instead of butter or lard for cooking. Saturated fats, trans fats, or hydrogenated fats like palm oil don’t contribute positively to your heart health, but a diet based on natural fats can improve your overall cholesterol levels. Fatty fish are also crucial for the Mediterranean diet and include salmon, mackerel, herring, sardines, albacore, and lake trout. Thanks to omega-3 fatty acids, consumption of these fish improves your blood circulation and reduces inflammation in the body. If you’re concerned about your heart health, try out this plant-based diet with a focus on foods local to you for long- term health and delicious meals. Your body will thank you! RATATOUILLE DIRECTIONS Inspired by Bon Appétit

MYTH NO. 2: IT’S EXPENSIVE.

FALSE. You don’t have to eat only what’s native to the Mediterranean, so don’t swear off avocados just yet. Eat locally by choosing in-season fruits and vegetables that benefit your diet and your wallet. You’ll find that preparing meals centered on vegetables and whole grains is very affordable, especially when you get your grains from dry bulk bins. And while buying olives and cheese might be expensive, you can get away with buying small amounts. Try different brands of canned olives for affordable alternatives to bottled ones. Plus, some grocery stores place cheap cuts of their premium cheeses near the deli.

TAKE A BREAK!

INGREDIENTS

• 1 eggplant, peeled and chopped • 1 large zucchini, sliced into 1/4-inch- thick rounds • 2 tsp salt • 3/4 cup olive oil, divided • 5 sprigs thyme • 1 large onion, halved and sliced 1/2-inch thick • 1 red bell pepper, chopped • 2 garlic cloves, sliced • 2 pints cherry tomatoes

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(503) 699-2955 | www.summit-physicaltherapy.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

6464 SW Borland Rd., STE. B5 Tualatin, OR 97062

1. COVER TITLE 1. SETTING GOALS? START WITH SMALL STEPS INSIDE THIS ISSUE

2.

POISON IVY MYTHS

MEDITATION AND PAIN RELIEF

3.

HAVE YOU HEARD THESE MYTHS ABOUT THE MEDITERRANEAN DIET?

RATATOUILLE 4. GET FIT WITH FIDO

WELLNESS ANDWHISKERS 3 WAYS TOWORK OUT WITH YOUR PET Creating a healthy lifestyle is often easier with support, but if you’re

RACKING UP THE MILES A simple way to get moving with your pet is to go for a walk. If you’re looking for a bigger challenge, then try running, biking, or hiking with your pet. Anything beyond a walk may require extra obedience training or equipment — like a specialty tool that prevents your pet from colliding with your bike — but after a few loops around the trail, your pet will be begging to go again. And how can you say no to that face? Plus, this idea isn’t just for dogs. You can find leashes and harnesses for cats, lizards, ferrets, and other pets that love to get fresh air. GOING FOR A SWIM If you have a dog that appears to be more fish than canine, swimming might be the workout for you! Swimming is a joint-friendly cardiovascular exercise that works your entire body. If you’re not one

for a dip in the pool, then kayaking, canoeing, and paddleboarding are great for your arms and core. Meanwhile, your pet can enjoy a relaxing ride or an exciting game of fetch. Just be sure to secure your pet with a life jacket before you and your four-legged friend splash away! KEEPING IT TRADITIONAL If you want a good full-body workout while entertaining your pet, then consider including them in traditional exercises. Entertain your pup with a game of fetch and drop down for a burpee every time it runs away. Balance your bird on your shoulder while you squat and lunge. Mentally and physically stimulate your cat by dragging a string around your body during Russian twists. With a little creativity and a few of your pet’s favorite things, both of you can work up a sweat.

struggling to find someone to join you on your path to wellness, then look to your furry friends instead. Read on for some ways to get active with your pet, and learn more about their wellness and health at PetMD.com.

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SHOULDER PAIN WORKSHOP

Learn how to heal your shoulder pain naturally!

FIND OUT THE CAUSES SHOULDER PAIN, ACHING, AND STIFFNESS, AND HOW TO GET RELIEF AT OUR FREE EVENT AT SUMMIT PHYSICAL THERAPY!

• Do you have pain when you lift your arm, or even at rest? • Do you have difficulty putting your hand behind your back? • Do you feel numbness or tingling from your shoulder down your arm? • Does shoulder stiffness or weakness prevent you from doing daily activities? • Have you been diagnosed with a rotator cuff tear, bursitis, or impingement?

If you answered YES to any of these questions, come to our workshop, and we will reveal why you have these symptoms and what do about them. Call Us Today! (503) 699-2955

Seating is limited!

summit-physicaltherapy.com

SHOULDER PAIN WORKSHOP You will learn: • The biggest mistake sufferers make which can actually STOP your healing • The difference between impingement, bursitis, rotator cuff tear, and frozen shoulder Learn how to heal your shoulder pain naturally!

• How to heal rotator cuff tears naturally, without surgery • Why some “shoulder pain” isn’t really in the shoulder • And more!!

BONUS! The first 10 attendees will receive a free gift, and an exclusive report: The Most Effective Exercises for Shoulder Pain & Stiffness

Saturday, March 21, 2020 WHEN: 11:00 a.m. WHERE: Summit Physical Therapy, 6464 SW Borland Rd. STE B-5 Tualatin, OR 97062 HOW DO I REGISTER FOR THE SHOULDER PAIN WORKSHOP? Call Summit Physical Therapy at (503) 699-2955 CAN I BRING A FRIEND, RELATIVE, OR MY SPOUSE? YES! If you know anyone struggling with shoulder pain, bring them along!