Healthy Happy Traveling

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Healthy Happy Traveling

Traveling can be a lot on your mind and your body. Keeping it as smooth as possible is important to keep your stress down with all the other factors that could go wrong. Delayed flights, crowded planes and long lines everywhere, so investing in your health and wellbeing well traveling can make all the difference. A healthy traveler makes a happier traveler. Use these steps to stay healthy during all your future travelers.

 

Staying healthy can dramatically reduce your stress, which is always a beneficial factor when you’re traveling.

 

Take Stretch Breaks

Sitting for too long will cause stiffness and fatigue. Neither of which you want to bring to your destination. Take time to get up and walk around if room and flight conditions permit it. If you aren’t able to walk around, at least switch positions when possible.

 

Stay Hydrated

Dehydration can lead to many ailments including headaches, muscle cramps, reduced attention span, fatigue and more. It also can make your skin look tired and aged, which no one wants to look back on in vacation photos. Drink plenty of water. When you think you have drank enough, drink more. Bring your own water bottles on the plane so you don’t have to rely on the little cups and the flight attendants to keep you hydrated.

 

Snack Wisely

Bring your own in-flight snacks. Think protein, healthy, and filling so the tempting, salty potato chips don’t bring you and your hydration down.

 

Wash your face, hands and seat

Traveling is a breeding place for germs. Wash your face and keep it clean during your flight. Try to avoid wearing your makeup. Keep your hands clean and wash them constantly. Transferring germs from your hands is the quickest way to get sick. Finally, keep sanitizing wipes handy so you can wipe down your seat, tray table, and arm rests. Wiping down these areas is one of the biggest tips from flight attendants- they must know something we don’t.

 

Watch your knees

Try to keep your knees at a 90-degree position. If you’re too short, use your carry on to rest your feet on. This will help your posture and blood flow.

 

Breathe

Find breathing exercises that bring you to a calm, relaxed state. When you are traveling you can call on these exercises to keep you calm, give you some resting time and allow you to clear the toxins from your body by breathing. You could also use these exercises if you experience any anxiety of fear from flying. These can help relax you and get your mind to a calm state.

 

When you are traveling for work or play, the last thing you want when stepping off the plane is the beginning of a sickness. Following these simple tips can keep you healthier while flying and traveling.

child and adult holding red heart with stethoscope, heart health

Staying Heart Healthy

During this month that is often times associated with love, we wanted to keep the love flowing and pumping in all the right places. This means taking care of your heart. Are you taking the steps for keeping your heart healthy? Let us help with these daily tips to give your heart the love it deserves.

 

Heart disease is the leading cause of death in both men and women in the United States. There are steps you can take to help lower your risk or prevent heart disease.

 

Eat Healthy- This is a common cure for many diseases and ailments, but very important for overall health. It is important to have a balanced diet filled with wholesome foods.

 

Get Active- Go outside, take walks, hit the gym or do whatever activity it is to keep your body looking and feeling good. Exercise not only helps you look good on the outside, but keeps you feeling good on the inside, as well. Remember that every time you are active you are doing good things for your body.

 

Stay at a healthy weight- Applying the above tips will help keep your body at a healthy weight, keeping your heart healthy along the way.

 

Manage your stress levels- stress can be a huge factor to many health problems, but is hard on your heart. Recognizing you may be stressed, what is causing that stress and managing it is important for a healthy heart and lifestyle.

 

Quit smoking- Smoking doesn’t have any health benefits and this includes being hard on your heart. Quit smoking and stay away from second hand smoke. Your heart will thank you by lowering your risk for heart disease.

 

Control your cholesterol and blood pressure- Knowing and controlling your cholesterol and blood pressure is an important factor for being heart healthy.

 

Know your risk- Everyone is at risk, but if you aren’t following the above steps, your risk may be greater for heart disease. Your may also be at a greater risk if you are a woman older than 55 or a man over the age of 45. Family history could also put you at risk if your father, mother, brother or sister had heart disease.

 

The good news is, there are plenty of simple steps you can do to take control of keeping your heart healthy and reducing your risk for heart disease.

Young woman exercising at park during sunset.

Six Tips for Staying Healthy in the Fall

There are many reasons to love fall. Especially when you love pumpkin spice everything, but our health tends to be put on the back burner once the temperature drops. Don’t let a little cold weather, holiday stress or hearty dishes knock you off course this fall. Here are six easy tips to keep you on track with your 2018 health goals.

 

  1. Fall Superfoods– Eating fruits and veggies in season will not only keep your grocery bill down, but also fill your body with nutrients and taste better than those out of season. In the fall apples, brussels sprouts, squash and pumpkins are all ripening. Search Pinterest for hearty and healthy fall recipes.
  2. Stay Hydrated- In the summer, grabbing for the water bottle when you’re always hot seems like a no-brainer, but in the fall this tip may be not on the top of your mind. Drinking enough water is crucial in keeping your body running at its best.
  3. Boost your immune system– When the weather turns slightly chilly, the nose sniffles come out and germs run wild, especially if you have small children in school. Make sure you are limiting your sugar, washing your hands frequently and taking your vitamins. Eating your fruits and veggies will also help keep you out of the doctors office as well as getting enough sleep.
  4. Your daily routine– Keep up with your daily routine and make it habitual. Schedule your workouts and follow through. As our schedules get busier in this time of year, you want to try to keep up with your workouts and make them a priority. When you’re used to regular exercise and healthy eating you will start to feel sluggish and tired when getting off track. This can be a little helpful push to get things back to your routine.
  5. Set goals and limits– Setting clear and concise benchmarks can be helpful to keep you on track. Try to avoid being excessively rigid, or too vague with your goals as that may deter you from accomplishing the task, but having an end in sight can keep you moving forward.
  6. Keep moving in the cold– Luckily for us living in Arizona, the weather during the day is delightful for most of the fall and winter. Try walking to lunch and eating outside to get your dose of sunshine and increase your step count. If it gets a little too cold for you outside, take a few laps around the office in the colder months. Keep your body warm, despite the weather. You could also make a DIY standing desk to avoid from sitting for too long.

 

The start of fall doesn’t have to mean the end of your health and fitness. With these few tips you can easily stay on track to close out your year. Health is all about a marathon, not a race. Take it one day at a time and you can always pick it back up if you fall off for a day or two. Enjoy the cool weather and happy Fall!

Baby at PT office

Physical Therapy for Babies and Kids

Physical therapy can be a great tool for health and wellness as adults, but did you know that babies and kids can benefit from physical therapy too? Physical therapy is a safe, natural and effective way to help and cure pain and injuries as well as correct misused muscles.

 

Infant physical therapy can be considered as one of the most effective forms of rehabilitative treatment for babies who need assistance with muscle control, balance, milestones, and more. Many physicians recommended physical therapy for infants who have developed disorders, regardless whether they developed from birth injuries and genetic abnormalities.

 

Each person, child and baby are different from one an other. Each individual treatment will vary according to disability, disorder or pain relief. Babies who are born prematurely often hold their shoulders close to their ears and a common goal for these babies is to help maintain proper posture with gentle massage and pushing the infant’s shoulders down. This treatment might be different to a baby who has a genetic abnormality. Common exercises will also very depending on the age of the baby and the disorder.

 

Your doctor or physician can recommend physical therapy If they feel your child may need it. Other way to know if your child may need physical therapy:

  • Fails to meet development milestones during the first year of life
  • Favors one side of the body and/or tilting the head to one side only
  • Has poor posture
  • Has been diagnosed with cerebral palsy, torticollis, and other neuromuscular disorders
  • Has floppy and/or stiff muscle tone
  • Has excessive or limited joint mobility
  • Has difficulties with balance and coordination

 

Doctors often recommend physical therapy for kids and teens who have been injured or have movement problems from an illness, disease or disability.

 

After an injury, physical therapist work with the child to decrease pain and improve movement, just as they would for an adult patient. The treatment could include teaching the child exercises designed to help them regain strength and range of motion.

 

It is important than every child have the ability to perform their job of playing. Physical therapists are concerned with a child’s ability to participate in daily movement activities as well as sports. Treatment may be used for children who play sports and want to avoid injury on and off the field.

 

Contact Physical Therapy is here to answer your questions and see if physical therapy is the best option for your child or infant.

Types of Physical Therapy

Physical therapy has been practiced for ages. Documents show physical therapy being practiced in 460 BC by Hippocrates when he introduced the idea of manual manipulation for pain relief. It has since grown from more of a massage type practice then, to multiple different types you see in modern day physical therapy, today. Physical therapy has advanced and grown over the years to the many types you may or may not know about.

 

Geriatric Physical Therapy

As people age the need for routine physical therapy may grow with them. Getting older can be tough on the Skelton and muscles. When the body is younger, you may compensate for pains or things such as bad posture, but as you get older those problems become harder to ignore. Misuse of the body may also increase the need for physical therapy as you age. Your muscles become weaker and you may not be able to compensate for the way you were previous living. Physical therapy can help fix or reverse pain and damage. It is safe, effective and less stressful than surgeries or medication.

 

Orthopedic Physical Therapy

This type of physical therapy may be on you are familiar with. This type is designed to help you and your body recover after a surgery to strengthen your muscles that you injured. You may be surprised by the positive effects that physical therapy has on the body. Whether the injury is old, reoccurring or rebuilding strength after a surgery, therapy can target key muscle groups to get you back to your healthy self.

 

Neurological Physical Therapy

Problems with your neurological system such as: spinal cord injuries, stroke, multiple sclerosis, Parkinson’s, Alzheimer’s, brain injuries or cerebral palsy all strike at the nervous system. The nervous system is how your brain controls your body. Most of these disorders are chronic which mean they are unlikely to be healed completely, but physical therapy can have a great positive impact on life with these disorders. Therapists can teach small therapeutic exercises which can make the effects on muscles and movement become more manageable.

 

Cardiovascular/Pulmonary Physical Therapy

Cardiopulmonary physical therapy has a main goal about building independence if you have a serious problem with your heart or circulation. These problems could include: heart attacks or pulmonary fibrosis and therapy can help you grow strength in target muscles to help improve your endurance.

 

Physical therapy includes all these and more. If you think physical therapy may be right for you call our office to talk about your pain and options.

Opioids

Physical Therapy VS Opioids

Many Americans suffer through back and body pain. Often times people jump to the conclusion of intense back surgery or masking the pain with opioids. Both of these could have highly dangerous outcomes and could prolong or worsen your problem. Before you jump to conclusions, physical therapy may be able to ease or solve your pain without drugs or surgery.

A study conducted by The University of Washington in Seattle, Washington and George Washington University in Washington, D.C., showed that patients who saw a physical therapist before trying other treatments such as surgery or an opioid prescription had an 89 percent lower probability of needing such treatments. This study also concluded that patients of physical therapy have a 28 percent lower probability of having any advanced imaging done as well as a 15 percent lower probability of making one or more ER visit.

Physical therapists have specialized knowledge in pain management and how to correct your body to relieve yourself of pain, such as lower back pain. Therapists can guide patients through regimens and exercises to strengthen and improve muscles which can ease pain.

If you are deciding if physical therapy is right for you vs other options consider these points.

The risk of opioids outweigh the rewards- potential side effects of include depression, overdose, and addiction, in addition to withdrawal symptoms when stopping opioid use. Because of these risks experts believe that opioids should not be the first option or routine therapy for chronic pain.

Pain lasts 90 days or more- Pain is considered chronic at this point. The CDC guidelines state that nonopioid therapy is preferred for chronic pain and opioids only should be considered if the benefits for both pain and function outweigh the risk to the patient. Try to consider physical therapy as a first option for chronic pain relief.

Pain is related to low back pain, hip, knee or fibromyalgia- Physical therapy has shown high evidence stating that exercise as part of treatment for these conditions can help reduce and heal pain.

If opioids are prescribed for pain- It is recommended to receive the lowest effective dose and still be combined with nonopioid therapies, such as physical therapy.

Before starting any opioid treatments consult with your doctor and physical therapist to find the best treatment for you and your pain.

Essential Oils

Benefits of Essential Oils

Holistic healing has become increasingly more popular and mainstream even though it has been around for centuries. Essential oils are one of those holistic healing practices that has been used for hundreds of years and now seen everywhere. Essential oils can be very beneficial and used many different ways. Find out what the benefits are and how they can help you and your family.

Essential oils have been used for over 5,000 years from many different cultures and can be used for physical, mental and emotional health. Pure essential oils are extracted directly from the bark, flower, fruit, leaf, tree, etc. and one drop can have a powerful health benefit.

There are very many different essential oils with many different uses. They can be used in a variety of ways which include: diffusing, topically and ingesting. Before using essential oils be sure to do your research and using them correctly. They can be very powerful in good, but possibly harmful ways if not used correctly.

Each essential oil has compounds with unique healing and therapeutic benefits. Below are some of the most popular essential oils and how they can be used.

 

Clove: Antibacterial, anti-parasitic and antioxidant protection. Can be used to make vapor rub, homemade cleaning product and more.

Cypress: Improves circulation, reduces varicose veins, helps with rashes and minor cuts, lifts confidence and heal broken bones.

Eucalyptus: Improves respiratory issues like allergies, bronchitis and others. Also purifies the body and can be used for homemade lotion and cleaning products.

Frankincense: Builds immunity, reduces inflammation and helps with healing scars and age spots. Also supports brain and may help fight cancer and detoxifies the air when diffused. Great to diffuse when yourself or someone in your household is sick.

Grapefruit: Supports metabolism and cellulite reduction. Great oil to diffuse before or while working out to support your mood. You can make your own cellulite reduction rub by mixing grapefruit oil with coconut oil and rub on your skin. This oil can also be ingested, if it is pure and food grade.

Lavender: Helps with relaxation and great to include in your sleep routine. You can mix a few drops with water and spray on your pillow before bed. You can also diffuse lavender when you want to relax. It also helps heals burns and cuts.

Lemon: This citrus oil is perfect for homemade cleaning products and will leave your home smelling very fresh and clean. It has antibacterial properties to help disinfect surfaces.

Peppermint: Supports digestion, and boots energy- great oil to start your day with. Also is a fever reducer, headache and muscle pain relief.

Rose: Great for reducing skin inflammation and good for getting glowing skin. A few drops added to your moisturizer could help your skin become even toned, but is known to be one of the most expensive essential oils. It takes over 65 pounds of rose petals to make one 15ml bottle and could cost up to $1000.

Tea Tree Oil: natural anti-bacterial, anti-fungal, reduces bad odors and can help stimulate the immune system.

 

Essential oils can be used in many different ways with different solutions. They have been known to be great for pregnant women who are sensitive to smells. Many of them that poses healing powers can be very beneficial for physical and mental health. Visit your local natural store and find which essential oils may be best for you and your family.

Why You Should Take Vitamin C Daily

Think vitamin C is only good to take in the winter when you feel the sniffles coming? Think again. Vitamin C is one of the safest and most effective nutrients, some experts say. While you may think it’s only good to drink mixed in your water to avoid sickness, it also has other benefits and reasons why you should take vitamin C daily.

You may know that vitamin C fights off immune system deficiencies, but did you know it helps with prenatal health and eye disease? Experts are even saying the more they study vitamin C the more they are uncovering new benefits to it and are linking it to immunity of living longer.

Vitamin C is also great for muscle recovery. Adding this to your daily vitamins will help your muscles repair quicker after workouts in addition to all the other benefits vitamin C has. If you aren’t already taking vitamins daily, this is a great vitamin to start with. Consult your doctor to see what vitamins are best for your body and health.

Vitamin C has also been shown to improve skin health and wrinkles. Many beauty products have vitamin C in it, that is applied directly to the skin. Taking a daily pill will also be beneficial since good skin starts from within.

Other benefits of vitamin C include:

 

  • Strengthening the immune system after it has been depleted by stress, which affects most of our society. Vitamin C has also been shown to have positive effects for those who struggle with addiction as it is the first nutrient that is depleted from alcoholics, smokers and obese individuals.

 

  • Prevent or decrease the length of a cold. This may be the reason you are currently taking this vitamin, which is a great reason to keep it going. You can reduce your risk of cold and flu by adding a little vitamin C daily.

 

  • Post workout repair. The body breaks down the muscles during a workout and vitamin C can help in recovery. It is necessary for the growth, development and repair of all body tissues, including the formation of collagen.

 

  • Reduces skin aging. Vitamin C affects cells on the inside and out of the body. Studied have shown that those with higher vitamin C intake were associated to those with a lower likelihood of a wrinkled appearance on their skin as well as less dry and better skin-aging appearance.

 

Most people are not getting the essentials vitamins and nutrients from their diets alone and supplement with a daily vitamin regimen. Adding a vitamin C can positively affect many areas in your life from your immune to your skin. Vitamin C can be found in every grocery and health store to keep you healthy, happy and active all year long.

Lower Back Pain

Stretches & Exercises for Back Pain

When back pain has been consistent for two to six weeks it may be time to seek physical therapy to help alleviate your pain. Some spine specialists say sooner may be necessary if the pain is severe or an event happened for the pain to occur. Physical therapy can help you decrease pain, provide a maintenance program, increase functions and educate you on how to prevent from further pain. Stretches and exercises can help reduce your back pain. Be sure to consult your physical therapist or doctor before trying any new moves.

You may feel like resting, but moving may be good for your back pain. Exercises can help strengthen your back muscles to ease your pain and prevent future pain. While some exercises are good for your back, there will be some to avoid. If pain lasts longer than 15 minutes while doing a move or worsens, stop exercising and call your doctor.

Try crunches rather than sit ups if you already have back pain. You may be performing this move incorrectly and put too much pressure on your spine and discs. Keeping your core strong will help with back pain in the future, as well.

A wall sit is a great exercise that will help support your back while strengthening other parts of your body. Your goal for exercising when you have back pain is to reduce any tension and gain strength.

It will be very helpful to stretch your hamstrings at least once daily when experiencing back pain. Tight hamstrings are a common contributor for lower back pain. All hamstring stretches don’t have to be done the same way. You can switch it up by standing, lying on your back or using a towel.

Stretching at the same time everyday can help you remember to do your stretches and get you on the path of a pain free back. Doing so can reduce tensions in your muscles supporting the spine, improve your range of motion and reduce the risk of future injuries. Stretching doesn’t have to only be for when you are pain- it is good to stretch daily to stay limber and prevent future ailments.

Do not force the body into difficult or painful positions. Try to reduce bouncing which can cause additional muscle strain in your back. Don’t forget to repeat your stretches as it may take a few repetitions to reach maximum elongation.

While these stretches and exercises may help decrease your back pain it is very important to seek professional help for any chronic pain you may be experiencing.

The Benefits of a Private Practice PT

In 2018 you can find a service for everything. You can hire people to train you, coach you in business, drive you home, and even come to your house and walk your dog while you’re at work. Some of these services even becoming big corporations, almost overnight. But, something else that this day and age as to offer is the booming local and small businesses. Supporting your community through their businesses and services and physically seeing the positive effect on those people you may personally know and knowing your money is well spent. We believe this to be true in the medical profession, as well. There are many benefits for keeping your physical therapy within a private practice and supporting a local business rather than huge corporations.

 

Being a patient of a smaller and local physical therapy office means your health and wellbeing are valued. These offices don’t have thousands of patients whose names they forget and try to get through the appointment as quickly as possible. You develop a personal bond between therapist and patient. You get the private experience of one on one therapy rather than 10 other patients waiting in the next room and being passed off. This is an experience that a smaller, private practice can provide and one that a huge corporate office cannot.

You can get to know your therapist on a personal level. Know about his kids and hear the excitement when he tells you about his son’s first goal at his soccer game over the weekend. You’re more than just a number or statistic. You’re a person who they value with your business and you trust them in coming to seek relief from ailments.

Therapists in private practices not only value the patients, but also their education. Because they have the flexibility of a smaller, more intimate office they can become certified in practices that become popular such as: dry needling, scrapping and more that will set them apart from the big giants with billboards and ad dollars. Bigger offices may be more focused on the number of patients they have coming in and out of the door rather than the health and wellbeing of each patient.

Small local businesses are the backbone of America and what makes living here so great. People are given the opportunity to be a part of something they are passionate about and run their own business. You may prefer to shop local for clothes and food, but keep it in mind while researching your next doctor or therapist who have a lot to offer in a smaller and more intimate space.