Bone Broth Benefits

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Bone Broth Benefits

 

Bone broth has become a trend among health professionals, but has been around and effective for ages. What do you eat when you’re sick? Chicken noodle soup which is essentially bone broth and usually helps in your recovery.

Bone broth has been known to:

  • Treat leaky gut syndrome
  • Overcome food intolerances and allergies
  • Improve joint health
  • Reduce cellulite
  • Boost your immune system & more

Bone broths are nutrient dense, easy to digest, rich in flavor and boost healing. You don’t even have to stick with beef broth, all broths: chicken, beef, lamb and fish have been used for centuries for healing and are staples in traditional diets.

This is a health trend that you won’t have to search high and low for. Bone broth can be found in most supermarkets or health food stores and are usually kept in the frozen foods or refrigerated section. Make sure that when you are looking to drink bone broth you read your labels and make sure there aren’t any added artificial flavors, chemicals, like MSG, or processed meats. You could even try to make your own! You would be surprised by the simplicity of this savory juice and recipes can be found all over Pinterest!

Bone broth or stock was created by our ancestors who didn’t let any part of an animal go to waste. The simmering of the bones and ligaments release healing compounds such as proline, glycine, glutamine and collagen. Yes, you read that right- even collagen. So, this drink is also good for your skin to keep it from aging and stay looking supple and plump.

Bone broths also contains minerals like: magnesium, calcium, phosphorus, Sulphur and others that are easy for your body to absorb. Many of these minerals are found in expensive supplements that aid in reducing inflammation, arthritis and joint pain.

Regularly drinking bone broth will help promote a healthy gut, reverse the aging skin process and help with joint pains plus much more. You can also enjoy bone broth in your recipes instead of drinking it. So, on your next trip to the grocery store, add this nutrient packed goodie to your cart for glowing skin, healthy joints, and more!

Stretches for a Restful Sleep

Sleep is very important for your body and health. However, living in the fast-paced world where we are always on our phone and computers, sending emails, checking social media, reading restaurant reviews, etc. sleep may be hard to find.

There are many ways you can prepare yourself for a more restful sleep. There are the obvious ways like, lavender, sleepy tea, or a nighttime ritual. But did you know there are stretches that you can do to promote sleep? Another bonus is they can even be done in your bed. Give these following stretches a try before bringing your head to the pillow and see how you sleep!

 

Sitting Forward Fold

Sitting with your legs long in front of you, reach your arms up (keeping your shoulder away from your ears). If this feels too tight on your back and legs, slightly bend knees or sit on a pillow to take some pressure off those muscles. On an exhale, fold your body forward and reach for your toes. Hold this position and breathe, then roll back up to a tall seated position. Repeat 3 to 5 times.

Lying Figure Four

Lie on your back and cross one ankle over the opposite knee. Make sure the knee stays turned out and hips stay on the bed, squared under your shoulders. If this is enough of a stretch, hold this position. If you can stretch more, gently grab under the hamstring of your uncrossed leg and hug into a tighter figure four position, bringing your knee closer to your body. Make sure your lower back and pelvis stay on the bed. Hold here, then switch sides and repeat if needed.

Cat Cow

This motion stretches the muscles of your spine and core. Begin on your hands and knees, in a table top position, with your arms straight under your shoulders. Slowly breathe out as you round through your back like a frightened cat, tightening your abdominal muscles and rounding your neck downward. Then slowly exhale as you arch your back and look up toward the ceiling. Continue to move slowly with your breath for 20 breaths.

Legs Up the Wall

Sit facing wall and lie onto your back. Moving as close to wall as possible. Lift your legs and rest the back of legs against the wall, perpendicular to the ground. Rest with your arms out to sides and your palms up to the ceiling. Hold there for 15 seconds. This move is especially good for anyone who is on their feet a lot. Elevating your legs allows the blood flow to travel back to your heart, reducing inflammation.

 

Many of those moves may seem like you’re just lying there, but you are on your way to a healthier you and a more restful sleep. Try them out and let us know your favorite moves for a better night’s sleep!

5 Reasons to See your Physical Therapist, Even When You Aren’t Hurt

You may consider yourself a healthy person. You eat the right foods, you exercise regularly, and you don’t smoke, all the things to keep you healthy and living longer. But daily wear and tear on the body may be enough for you to visit your physical therapist. Now that we as a population are living longer, keeping our bodies healthy and conquering pain before it begins can be beneficial.

Here are five reasons you and your family can visit a physical therapist to keep your body active and healthy before any annoying or chronic pain begins.

  1. You don’t want to get injured. Our bodies are powerful and have the amazing capabilities to heal. Sometimes the slightest pain that goes untreated can turn into an injury and become a much bigger problem. Routine maintenance on our bodies will only do good things.
  2. You want to save time and money. Surgery can be avoided with continued physical therapy to improve pain. This, in turn, can save you money from expensive surgeries and time from lengthy recovery. Also meaning you won’t have to miss work due to recovery.
  3. Recover or prevent old sports injuries. Maybe you’re not injured anymore, but an old sports injury can cause problems in your future if not healed and treated correctly. Physical therapists can provide a prevention exercise program specifically tailored to your sport and the wear it may have on certain parts of your body.
  4. Improve your balance. Physical therapists can assist and teach you exercises that can improve your mobility and coordination. This can also help you with fall prevention- no matter your age. Physical therapists can treat and restore proper vestibular functions and can also reduce or eliminate any symptoms of dizziness or vertigo.
  5. You want to improve your ‘athleticperformance. You may be a student athlete or someone who likes to shoot a few hoops with his buddies, but either way physical therapy can be beneficial to your performance. Is everything moving the way it should? A therapist can identify problems that may seem unrelated to your athletic ability, but with simple fixes your running speeds, gardening knees or your zumba steps can move more freely and with confidence.

Seeing a Physical Therapist can benefit you in many ways when you are hurt and when you aren’t. Keep your body healthy and in good shape by frequenting your therapist. Call us today to schedule an appointment for a consultation to see if physical therapy is right for you!

Plantar Fasciitis

What is Plantar Fasciitis?

What Is Plantar Fasciitis?

Plantar fasciitis is a condition causing heel pain. The plantar fascia is a thick band of tissue connecting the heel to the ball of the foot, which supports the arch of the foot. This band of tissue can become inflamed or tear, which will cause you to experience pain when you put weight on your foot. The pain can be felt at the heel, or along the arch and ball of the foot.

Plantar fasciitis is a very common foot condition that can be caused by:

– Activity that requires prolonged standing or other weight-bearing activity.

– Increase in length or level of activity. For example, beginning a new running program or taking a new job that requires more standing and walking than you are used to.

– Increase in body weight.

– Flat feet

– It occurs most frequently to people in their 40s but can occur in all age groups

How Do I Prevent Plantar Fasciitis?

Tips for preventing plantar fasciitis include choosing shoes with good arch support, replacing your shoes regularly, using a thick mat if your job requires you to stand the majority of the day. You can also be sure to warm-up before workouts and gradually build intensity and duration of your exercises when starting a new workout program. Before and after running or walking, be sure to stretch your calves and feet. It would also be great to be sure you maintain a healthy body weight, as added weight can cause strain on the plantar fascia.

How Do I Know If I Have It?

The most obvious sign is a stabbing pain in the underside of the heel, or a sensation of tightness or tenderness along the arch of the foot. Pain will usually occur in the morning, when taking the first step of the day out of bed. Pain can also occur when standing for a long period of time, when standing up after sitting for a while, after weight-bearing activity such as running, or when walking barefoot on hard surfaces. Pain may begin to subside during the day but will usually return at the end of the day due to strain or weight on the foot.

How Do I Recover From Plantar Fasciitis?

It can be quite inconvenient to have to deal with such pain, as it can seriously impact your day-to-day activity. The best way to know for sure if you do, indeed, have plantar fasciitis is to let a physical therapist evaluate your pain. Once diagnosed a physical therapist can put together a treatment program that will put on the road to recovery. Your program may include stretching exercises, a night time splint, selecting proper footwear or shoe inserts, applying ice to decrease inflammation or even taping of the foot to provide you with some short term relief.

Contact us today to schedule your complimentary injury screening today!

vacation

Tips For Staying Healthy On Summer Vacation

Do you plan on heading out of town on summer vacation? If your answer is ‘yes’, then we have couple tips for you to keep in mind that will help keep you and your family healthy! Whether you’re headed on a quick get-away to the beach or mountains, flying across the country or headed over seas – vacation is a time to relax and enjoy yourself. The only problem is, changing up your usual routine can often lead to poor decisions when it comes to taking care of your body.

You might spend the first few months of the year sticking to your healthy eating habits, walking every day or even every other day, never missing your favorite exercise class, only to go on vacation for week and get completely thrown off. You might be staying up late, waking up early, traveling to multiple destinations, having a few more drinks than usual, and maybe indulging in unhealthy foods more often than usual. Your health can sometimes take a back seat while on vacation.

While you should definitely enjoy yourself, we all know that sometimes our unhealthy vacation habits can affect our routine after we return home. We put together a few simple tips to help you and your family stay healthy, while still making the most out of your summer vacation and returning home feeling good and on track.

  1. Use the stairs. Always taking the stairs is a super easy way to fit a bit of activity into your fun filled days.
  2. Take the scenic route. If your destination is within a mile (or two) why not walk? Exploring a city or vacation spot by foot is a great way to fit in some exercise without it feeling like exercise. Not to mention, exploring somewhere on foot is a much different experience than by car or tour bus. You might even stumble across a great hidden restaurant or photo opportunity.
  3. Get in the water. Some people like to enjoy the beach or even a nice resort pool, but avoid jumping in the water. Swimming is a low-impact exercise so there is low risk of injury and it is a great, fun way to get active on vacation.
  4. Drink tons of water. Not only is water important for staying hydrated, it can also help stop you from over eating. If you want to eat foods that you usually wouldn’t eat, go for it! But if you’re feeling worried you’ll get too off track, drinking extra water is a great way to help.
  5. Eat protein and vegetables. There is definitely nothing wrong with indulging, but make sure to eat protein and vegetables as often as you can. Your body will thank you!
  6. Take time to un-wind. Relaxing and taking time to stress a little less is so important to your overall health.

Enjoy your vacation, take a break from your day-to-day life and stay safe over this holiday weekend!

BONUS TIP: It may be a good idea to be proactive about any aches or back pain you might be experiencing. There is nothing worse than arriving to a beautiful vacation destination and not being able to fully enjoy it because of aches and pains. Before you head off on summer vacation, schedule an appointment with one of our physical therapists. We want to help you feel your best so you can fully relax and enjoy your time away!

youth athlete safe

8 Tips To Help Keep Your Youth Athlete Safe

April is Youth Sports Safety Month! We highly encourage kids to participate in physical activity. Keeping your child active and strong can help set them up for a healthier future. We wanted to take some time this month to share a few tips for keeping your youth athletes safe.

  1. Be prepared:

    Before enrolling your child in a sport, make sure they receive a pre-participation physical.

  2. Meet the coach:

    Make sure that your child’s coach is appropriately experienced in supervising the sport, can provide proper direction in conditioning and injury prevention, and that they are prepared to perform first aid and CPR in case of emergency.

  3. Adequately train:

    Be sure that your child is in the right physical and psychological condition to play their chosen sport.

  4. Play by the rules:

    Be sure that your child is clear about the rules of the game. They are designed to keep athletes safe and organized.

  5. Wear protective equipment:

    Do not allow your child to play without the proper protective gear. Parents, do your research. Be sure that the equipment meets national standards, is in good condition and is properly fitted.

  6. Warm up, stretch and cool down:

    Be sure that your child is participating in low intensity cardiovascular activity to warm up their muscles, and that they properly stretch. Stretching can help minimize the chance of muscle strain or soft tissue injury. Cool down is necessary to loosen the muscles that may have tightened during exercise.

  7. Stay hydrated:

    Make sure your child is prepared with plenty of water during practice and games. It is also important that you help your child understand the importance of staying hydrated outside of practice and games. Click here for a few tips on ways to keep your kids hydrated.

  8. Don’t play if tired or in pain:

    Pay attention to how your child is feeling before practice or games. Be sure that they are properly rested, as fatigue can lead to injury or poor judgment. If they are experiencing pain, be safe and be sure to seek medical attention. If injured, make sure that they take enough time off – or they will run a greater risk for reinjury.

These are just a few of the things you can do to be proactive about your child’s safety. Being proactive is the best way to keep your child safe, and to avoid injury. If your little athlete is injured or in pain, do not hesitate to CONTACT US. Our experienced physical therapists can help them get back to feeling their best and participating in the activities that they love!

growing pains

The Truth About Growing Pains

Does your child really have “growing pains?”

The truth is, there is no proof that growing bones can cause pain in your child’s legs. However, there are too many children between the ages of 3 to 16 that complain of leg pain for it to be ignored.

Growing pains occur in around 25 percent to 40 percent of all children. It is most often seen between the ages of 3 to 5 and then again between 8 to 12 years of age, but children of any age can experience growing pains prior to a growth spurt.

The pain that your child can experience with growing pains will more than likely be in the front of their thighs, in their calves or behind their knees. The joints do not hurt. Leg pains are usually felt more at night or evening just about bedtime. The pain is not felt every day and the intensity varies from one child to the next. Some children have severe pain at night that does wake them from sleep, while others do not. Pains brought on from growing, like other illnesses, can affect each child differently as to the exact location of the pain and the intensity.

These leg pains are normally stronger after your child is physically active and your doctor may advise you to give him something for the pain such as ibuprofen or acetaminophen. Some other ways to help your child when growing pains occur include: massaging the area, having them stand up and stretch (try these kids’ yoga poses) or use a heating pad. Another home remedy is to use a moist towel warmed in the microwave.

 

If you notice that the joints are swollen or red then visit a doctor or physical therapist to help you figure out the problem! There are not physical signs of growing pains and growing pains do not have any type of distinguishing symptoms other than pain in the legs. Your child will not run a fever or hurt any place else besides the ones mentioned above. If you notice other symptoms such as fever, or red and swollen joints, then this could be something more serious.

If you’re worried that your child’s knee pain could be something worse than just growing pains, come see one of our experienced physical therapists.

Surgical Oncology

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Family investigation

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