Category Archives: Successful Aging & Elder Care

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A Life with Purpose Can Help You Age Well

In the United States and throughout the world, we have more centenarians (people who are one hundred or more years old) than ever before.  There are a host of factors that have led to this trend including the largest aging population the world has ever known in combination with improved hygiene, healthcare, and food resources.  Of course, one cannot count out variables such as good luck and good genetics.

But what if healthy aging was more than the luck of the draw or having superior genetics?  We all come from different backgrounds and have different health histories.  While there are many different possible ways to live a healthy long life, one of the most important elements to aging well is to live a life of purpose!

Living a life of purpose means taking control of facets of your health that will directly impact your ability to age well while letting go of the worries and cares that you have no control over.  It is important to realize that each person’s journey is different, and aging well will be different for everyone.

Living a purposeful life allows you to take control and make choices now which will impact your future.  Continue reading for some helpful tips to help you be purposeful in your journey to aging well.

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4 Key Strategies for Preventing and Treating Osteoarthritis (OA)

Osteoarthritis (OA) is the most common form of arthritis that affects an estimated 12.1% of the U.S. population (nearly 21 million Americans age 25 and older).  OA is one of 171 different types of arthritis.  The chance of developing osteoarthritis increases with age.  Most people over age 60 experience OA to some degree.

Arthritis is a commonly used term that can have multiple meanings depending on the person.  In general, arthritis means inflammation of the joints.  OA is commonly associated with wear and tear on the joint surfaces from injury or overuse.  It is associated with a breakdown of cartilage in joints and can occur in almost any joint in the body.  OA seems to have a genetic or heredity component.

OA is most commonly found in joints that were previously damaged through injury or wear and tear (particularly, the load bearing joints of the body which include the spine, hips, knees, ankles, and toes).  Finger joints are also commonly affected by OA.

Preventing an injury is always best in order to avoid OA.  Unfortunately, accidents occur.  The following actionable key strategies will help you to prevent and treat OA.

4 Key Strategies for Preventing and Treating Osteoarthritis (OA):

Range of Motion (ROM)

A mobile joint is a healthy joint.  A joint must go through its full ROM on a daily basis to remain healthy.  Most joints do not contain a direct blood supply delivering important nutrients.  Without full ROM, synovial fluid (a nutrient rich and internally lubricating fluid) cannot properly circulate and coat the joint surface.  Over time, this can lead to stiffness and dysfunction along with joint deterioration (such as arthritis).

Appropriate stretching and ROM can be used as a treatment and preventative measure.  Although there are many different stretching methods, not all of them are created equal and are not appropriate in every circumstance.  Research indicates that stretching improperly or at the wrong time can inhibit performance and can lead to worsening pain symptoms in the case of OA.

Five different methods of stretching or improving ROM include:

  • Static Stretching
  • Dynamic Stretching
  • Myofascial Release with Foam Rolling
  • Proprioceptive Neuromuscular Facilitation (PNF)
  • Neuromobilization or Neural Gliding

Please refer to 5 Ways to Improve Range-Of-Motion (ROM) for detailed descriptions for each method.

Stretching is critical to maintaining flexibility.  Flexibility is a critical component to healthy and optimally functioning body and joint surfaces.  While often being overlooked, flexibility and stretching are critical to optimizing health, preventing injury, and maximizing performance.

Stretching should never be done to the point of causing pain.  It is possible to cause injury by over aggressively stretching.  The best results are usually through consistency and a mild to moderate stretching sensation.  Yoga, Pilates, and Tai Chi can also be great forms of exercise to maintain ROM.

Strength

Appropriate strength is the key to insuring proper joint function and stability.  An appropriate strengthening program should be a staple to a healthy aging lifestyle and for osteoarthritis prevention and treatment.  Appropriate amounts of strength insure the body’s joints have appropriate stability for activities of daily living and any desired recreational activities without pain or further wear and tear.

If you have OA, seek a professional (such as a physical therapist) who is familiar with managing OA in order to establish an exercise program that includes strength training.

Excessive shearing forces, rotational forces, and exercises should be avoided.  Joints with severe involvement should be exercised with caution and an emphasis should be placed on ROM and stability versus actual loading of the joint.  All exercises should be performed in a slow and controlled environment within the available ROM.  Maintaining muscle mass through strength training is critical.  Strength training should be performed only one to two times per week to minimize any risk of over stressing the joint.

Healthy Diet

Osteoarthritis as well as many other forms of arthritis can have an inflammatory component.  Other types of arthritis, such as Rheumatoid Arthritis (RA), have an autoimmune component.  Appropriate nutritional management is critical for treatment as well as general prevention.  Consume foods that promote a low inflammatory diet.  This includes a diet high in Omega-3 fatty acids and other natural herbs (like garlic and turmeric) which can naturally lower inflammation.

Healthy Weight

OA is often associated with wear and tear of the joint surfaces (including overuse syndrome).  The most susceptible joints affected are load bearing joints such as the knee and spine.  Weight management is a critical component.

For example:  Every pound of excess weight exerts about 4 pounds of extra pressure on the knees.  A person who is 10 pounds overweight has 40 pounds of extra pressure on his/her knees.  If a person is 100 pounds overweight, that is the equivalent of 400 pounds of extra pressure on his/her knees.

It is important to manage your weight effectively.  Excessive body weight can cause additional wear and tear, particularly on the lower extremities joints, and can worsen any damage caused by OA.

While osteoarthritis (OA) is a common aliment for most of us as we age, it doesn’t have to be symptomatic.  The research on OA is very clear.  If you have OA, it doesn’t mean that you will have pain or develop any form of debility associated with OA.  In order to increase the likelihood that OA doesn’t affect your ability to age well, it’s best to stay as active as possible.  Implement these 4 key strategies in order to prevent and treat OA.

What are your experiences dealing with osteoarthritis?  What has worked or not worked for you?  Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post please e-mail contact@thePhysicalTherapyAdvisor.com.  Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

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6 Strategies to Invest in Your Health for Success

We are all familiar with investing for retirement or education as well as investing in a relationship, but what about the importance of investing in your health as a strategy for success? Investing in your health is a critical component to aging well. It can also be an excellent strategy for success in general.

Maintaining a healthy focus on your body and well-being is intimately tied to your overall likelihood of success. The same healthy habits that push you forward in successful aging can also push you forward to live a successful life no matter what that life looks like for you. The following strategies will help you to invest in both your future health and success.  Continue Reading

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Designing a Quality Life to Help You Age Well

We all come from different backgrounds and have different health histories.  The key to living the life you want is accepting where your body is at right now.  Some of us have worked hard and exercised (maybe to an extreme) most of our lives.  Others have been too sedentary for too long and desire to get back to a pain-free and in shape lifestyle.

For many, arthritis and excess weight make exercise seem daunting.  Others are afraid of injury because they’re caretakers for others.  For many, it’s a lack of understanding where to start as well as a failure to understand that we all can make changes toward a quality life and healthy aging.


Where we are now in our physical lives is the sum total of choices we have made and a few random events all sprinkled with the genetics we inherited.  We need to accept ourselves for where we are presently, and acknowledge that our fitness and our health is not a destination but a journey.  Each person’s journey is different.  We need to be realistic with our goals and give ourselves time to undo what we have done to ourselves for years.  Let’s get started! Continue Reading

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Falling: Facts Behind the Fear

If you generally step more gently as you go down the stairs, hold the hand-railing a little bit tighter, and take careful note of where your feet land next… you’re not alone. The vast majority of us either consciously or subconsciously fear the sudden jolt and feeling of vertigo related to feeling taking a tumble – not to mention the pain that comes afterwards! Our worst fears are realized when we start to think about the horrendous consequences of a fall: hip-fractures, muscle tears, back pain, even broken legs all come to mind. Yikes! Is it any wonder that a common nightmarish theme is falling out of bed? In fact, a fear of falling is so common that most people don’t even know they’re afraid! That’s right – the fear isn’t consciously spoken about or acknowledged, rather it translates into minute, prolonged posture and gait abnormalities which, if left unnoticed, can wreak havoc on one’s mobility and self-confidence. That’s why this post looks at why most people are secretly afraid of falling, why most don’t even know they’re afraid, and – thankfully – what we can do about tackling this problem.

Being afraid of falling is more than a cautious tip-toeing around objects: it’s an overarching alteration of the way we assess, approach, and interact with the world around us. Unbeknownst to many of us, the fear of falling actually restricts our movement, thus it can, in fact, cause pain and immobility over time. And not only that, it can actually reduce self-esteem, restricting us from otherwise social interactions along the way. So few of us ever really acknowledge the overarching effects of our fear that, consequently, we forget how our daily lives are being impacted – we become accustomed to limitations and we accept our worry as part of life. And yet, it doesn’t have to be that way!

Decreased Balance

As you’ve gotten a bit older, you’ve stopped riding on your bicycle, stopped practicing yoga, and stopped rowing down the river in your canoe. The result? Your balance has deteriorated and you’ve started feeling the impact this has had on your mobility. The less balance-orientated activities you do, the less you hone your balancing skills, thereby allowing weight to be unevenly distributed throughout your body. This causes straining and overcompensation in certain areas and weakness in others. Subsequently, an unbalanced body wreaks havoc on your brain: is it that much more likely to fear falling… after all, it knows your balance is off! The answer? Well, get back on the yoga mat, dust off the bicycle, and start practicing activities that increase your balance; a daily effort to evenly distribute weight and create a greater awareness of your body’s balance is, ultimately, a giant leap on your road to overcoming the fear of falling.

Muscle Weakness

Just as you’ve given up the rowing, you’ve also neglected to do your daily walks or stretches, thus your muscles have started to weaken and lose strength. Without muscle strength, your body isn’t capable of giving you the confidence needed to overcome a fear of falling. Again, your mind understands that your body is incapable of compensating for a fall if you have weak muscles, thus it trains you to restrict movement accordingly – it lessens the probability of a fall. Why not start walking for 30 minutes a day? Muscle weakness starts alongside a sedentary lifestyle: get active and feel the confidence return to both your body and mind.

Footwear

When it comes to falling, footwear matters. Yes, of course, wearing 9-inch heals to the park is asking for a tumble, but realistically, wearing shoes that are incapable of supporting and distributing your weight evenly is setting you up for failure. Footwear needs to be comfortable and stable, thus giving you the reassurance of a good, strong, supported stride. In addition, good footwear offers you balance! So, don’t hesitate to ditch the heels and opt of support and comfort – your body and muscles with thank you for it!

Obstacle Awareness

Clutter, mounds of clothes, various sofas, and random chairs in your home place before your body a daily obstacle course – from stepping over a coffee table, to swiveling around a badly-placed chair, these movements impact your peace of mind, place stress on your already weak muscles, and increase your fear of falling. The stress associated with navigating the living-room is, at its most basic level, akin to traversing an uneven hillside: the fact that you do it every day makes your mind and body feel as though you need to be protected, and thus your movements become limited. Obstacles feed your fear. If watching Marie Kondo is motivation enough to clean out the clutter, then waste no more time! Clear a path to freedom from fear!

At the end of the day, we know and understand that your fear of falling is far-reaching: from your body to your mind, your mobility and lifestyle are both being affected. That’s also why we know that seeing a professional, hands-on, caring physical therapist is by far the best, most effective, and safest way of tackling the issue. A qualified physical therapist is able to diagnose the root cause of the problem, assess posture, gait, and muscle tension, and work with you in order to free you from your daily anxiety.

Furthermore, physical therapy offers you tailor-made exercises and stretches, thereby allowing you to maintain a strong, stable body and a life free from fear! With physical therapy, the self-confidence to step out proudly, strongly, and bravely will become second nature to you. To learn more about physical therapists or find one in your area, visit the American Physical Therapy Association (APTA).

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. In case you haven’t already, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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5 Tips to Ease Neck and Shoulder Pain

Neck and shoulder pain are one the most common ailments faced by people these days. That having been said, it can be mysterious, too. Pinpointing the exact cause for shoulder or neck problems can be particularly tricky as the underlying cause of the pain may be due to many differing factors. Discover the most common causes of neck and shoulder pain and tips on how to prevent and eliminate the pain.

The 21st century goes hand-in-hand with the parabolic rise of technology. Nowadays, tablets, cellphones, TV’s, computers, and even smart-watches dominate our daily lives. We are accompanied by our cellphone wherever we go, our emails are sure to follow, and we – more often than not – end the day lounging in front of the TV.

Here’s the problem though: all of this tech is actually having a damaging effect on your shoulder and neck health. Why? Well, looking down at our phones, arching our necks at the TV screen, trying desperately to avoid the glare on our tablet screens – these all add up. Our muscles are stretched and moved in peculiar ways, all of which take their toll on our muscles, ligaments, and joints. We ache and experience pain a lot more frequently as we increasingly handle our technological devices incorrectly.

In addition to the rise of technology, we have also lost valuable time connecting with our bodies. Most people don’t really stretch, nor do they do much activity. We have become a sedentary nation, for the most part, and our necks and shoulders tell that story. As a people, we just aren’t moving our muscles and joints enough, and the aches and pains you may be experiencing in your neck and shoulders may well be the result of a lack of activity.

It is also important to mention diet: what are you eating on a daily basis? Diets filled with fatty foods or an overload of simple carbohydrates (or even diets that just aren’t balanced and don’t provide the nutrients your body needs) will directly affect your health. Your neck and shoulders will ache if you aren’t feeding yourself the right anti-inflammatory foods.

It is clear, then, that while we’re living in a time defined by a technological rat-race, we need to take a step back and make some serious changes. Your neck and shoulder health may well be directly related to the everyday habits you’ve forged together with technology, diet, and lifestyle. Luckily, it’s possible to start making changes right now. 

5 Tips to Ease Neck and Shoulder Pain:

Watch your PC and Phone Posture

What is your posture like when you use your computer? Do you have a desktop or laptop? These are very serious considerations when it comes to neck and/or shoulder pain. If you’re using a desktop, make sure your screen is in alignment with your eyes, thereby avoiding forward head movements and incorrect posture which could lead to pain. If, on the other hand, you’re using a laptop, avoid lying down when you’re typing or watching TV. This particular posture forces your head forward, thereby placing immense pressure on your neck muscles as they are pushed into an unnatural position. Rather, use a desk if you can.

Try to limit the time you sit in front of your PC to chunks of around 20 minutes. In addition, make sure that your phone posture is monitored. Never stoop, and always try to keep your phone at eye level with your neck and spine aligned. Always stretch after using technologies like these for long durations of time. Please refer to Got Text Neck?

Sleeping Habits

The way you sleep often directly affects the muscles in your shoulders and neck. Incorrect sleeping habits are one of the biggest culprits in shoulder and neck pain. Sleeping with too many pillows places stress on your neck muscles and actually puts your back and neck out of alignment which can cause pain.

Try sleeping with a pillow that evenly aligns your spine with your neck. It may take some getting used to, but it’s worth it. Also, sleeping on your side with a pillow between your knees is incredibly effective for relieving neck and shoulder pain. Why? Because stress is no longer placed on those two areas, and the weight of the body is evenly distributed along the spine and legs. Please refer to How to Choose the Right Pillow.

Even Distribution of Weight

Without knowing it, many carry their handbags on one side of the body. What about shopping bags? Maybe even our trusty laptop bag. When we carry weight on one side of our bodies the other overcompensates, thereby leading to pain in our shoulders and necks.

It’s very important that weight is distributed evenly. Try carrying shopping bags equally on both sides of the body or switching the side you carry your bags on. This is an absolutely vital step in your journey towards a pain-free life. Please refer to Backpacks = Back Pain?

Diet Matters

Be aware of the types of food you’re eating whether it is fast food, fatty foods, sugary foods, or even salty foods. Cutting down on the types of low-nutrient meals you consume will greatly benefit in relieving pain. Try introducing more seeds, berries, and other anti-inflammatory foods into your diet. Dark, leafy greens, broccoli, eggplant, and sweet potatoes are fantastic additions to your meals. Please refer to How to Leverage your Nutrition to Train Harder and Recover Faster.

Exercise

Moving your body is one of the best ways of getting rid of your neck and shoulder pain. Stretch, move, exercise, and incorporate as much activity as you can – the key to health is to move!

If you want to learn how to stretch and self-mobilize the thoracic spine, be sure to check out My Top 8 Stretches to Eliminate Neck, Upper Back, and Shoulder Pain. By subscribing to my e-mail list, you will automatically gain access to this FREE resource. Download the .pdf file, which is full of photos and exercise instructions, to get started!

Chronic neck and shoulder pain can be debilitating. If you continue to experience pain, seek additional help. Don’t let the pain linger. The longer a condition is left untreated, the more potential for harm and damage which potentially could lead to a longer recovery. The American Physical Therapy Association (APTA) is an excellent resource for learning more about physical therapy as well as locating a physical therapist in your area.

What are some of your best tips on how to ease neck and shoulder pain?  Please share below!

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  In case you haven’t already, be sure to join our community on Facebook by liking The Physical Therapy Advisor!

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Desk Jobs: How to Relieve Aches and Pains

Aches and pains…Could it be that you’re just getting older or that you’re less active, perhaps? Maybe it’s just a temporary phase in your life. You’ll grow out of it, right? The truth is, aches and pains are often associated with daily, ongoing, habitual mistakes. Take note of the word habitual – habits are key to understanding precisely why we experience certain discomforts during the day. If you’re one of the millions of people that have a desk job, and you’re also one of the millions who experience daily discomfort, it’s time to retrace your steps and reprogram your habits.

Desk jobs are often some of the most stressful positions in society, not only because of the immense responsibility afforded them, but also because of the physical pressure that type of daily routine places on the body.

Often, a desk job is underscored by a vigorous 9-5 schedule, and as you may know, that schedule leaves very little time for you to take note of your body and your habits. More often than not, you’re probably stuck in traffic on your way to work, you’re slightly late, you’ve possibly missed breakfast, you work right into lunch, and then you rush home for dinner with the family. Granted, not all your days look like this, but on average this might be what you deal with on a daily basis. Basically, it leaves no time for you to really take of yourself.

It comes as no surprise that you’re suffering from daily aches and pains. Sitting in the car, at the desk, at home, and during meals, impacts your health greatly. And furthermore, an unhealthy diet might be spurring on the discomfort. Even worse, you may not be drinking as much fluids as you should be, or maybe you’re substituting water with coffee. All these things add up. Our bodies are not made to withstand bad habits for too long.

The good news is, however, things can change. It may seem impossible right now, but take a look at just some of the ways in which you can change your daily routine for the better.

How to Relieve Aches and Pains:

Make Time in the Morning

We know that getting up may be tough, but the early hours of the morning really do give you the best chance to lay a powerful foundation for the day. Take just 20 minutes after you get up to be silent, stretch, drink a cup of herbal tea, meditate, or even read. Make that time yours, and the habits you create thereafter with be healthier and fruitful.

Take a Look at your Transportation

How far from work do you live? Do you have to drive? Could you challenge yourself to ride your bike? Any form of exercise you can incorporate into your day is a massive step towards relieving pain. The more you move, the better you feel. If you can avoid the traffic and the hours of sitting in the car, you’ll notice an amazing difference right away.

Drink Water

Throughout your day, it’s vital that you note how much water you’re drinking. If your joints and muscles aren’t lubricated, you’ll experience pain. Why not set yourself little reminders? Drink 8 oz. of water on the hour, ever hour, for example. Ultimately, you need to drink about 10 cups a day – challenge yourself to meet that goal.

Walk

And while we’re on the subject of water, why not meld two habits into one? Every time you drink some water, get up, walk around, and stretch a bit. In this way, you’re killing two birds with one stone. Walk to the water cooler, for example. Or if you’re adventurous, why not head to the kitchen and create a water-based drink with lemon or strawberries? Again, movement is vital, and the more you move, the faster you’ll heal. Please refer to Why Walking is Critical for Your Health.

Posture Matters

When you’re seated at your desk, it’s very important that you take note of your posture. Slouching or sitting with an unsupported lower back will eventually lead to pain. Make sure your desk isn’t too low and that your computer screen is at eye level. In this way you will prevent slouching and forward head movements, both of which could lead to problems down the line. Also, why not stretch every 20 minutes? In this way, you’ll prevent stiffness and future discomfort. Please refer to How to Improve Posture and Eliminate Pain.

Healthy Eating

All too often we assume that what we do is most important. While this might hold some truth, what we eat is equally as vital. The food you consume fuels your brain and body, so the better you eat the more productive and healthy you will be. And not only that, food heals. Eating more anti-inflammatory foods, healthy snacks, dark greens, nuts, and seeds, will help you relieve those aches and pain much sooner. Be sure to start with a healthy breakfast and to continue with your snacking, lunch and dinner in the same way. Be sure to include adequate amounts of protein while avoiding sugary foods.  Also, cut out some of the caffeine if you can – it can lead to anxiety and stress, both of which contribute to pain.

Get some Sunshine

Unfortunately, unless you work at Google, desk jobs don’t really come with too much time spent outside. That having been said, you can make the change. Why not get outside and eat your lunch in a park? Or, better still, take a little stroll and explore the area around you? Getting some vital Vitamin D, naturally, is imperative for a healthy body and mind. You’ll also find that the sunshine vitamin helps improve your mood, thereby making the decision to create better habits that much easier! Please refer to 7 Tips to Prevent Illness & Seasonal Affective Disorder (SAD).

Desk jobs don’t need to be a ticket to old-age, in fact, they offer a unique opportunity to change your habits for the better. By using the tools you have around you, by utilizing your time, and by noting the needs of your body, you’ll make serious headway into getting ridding of those aches and pains. Make your habits count!

What are some of your best tips on how to relieve aches and pains?  Please share below!

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  In case you haven’t already, be sure to subscribe to my e-mail list and join our community on Facebook by liking The Physical Therapy Advisor!

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5 Ways to Feel Healthier and Happier

Thankfully, winter is on its way out!  Spring is on the way, but the day light hours are still short.  It’s still cold and darker in most places right now.  The cold and darkness can leave you feeling a bit low energy and blue, stressed out, and worn down.  The colder weather for some can cause health concerns including colds, flus, achy joints or even depression.  Even though it may be gloomy outside, your outlook doesn’t have to be!

It’s not uncommon during this time of year to feel a case of the “winter blues” – sometimes known as SAD (seasonal affective disorder) which is a more serious side to the winter blues.

At one end of the extreme, people with SAD tend to struggle during the short dark days of winter, sometimes to the degree where they don’t want to get out of the house.  To learn more, please refer to 7 Tips to Avoid Seasonal Affective Disorder.

On the other hand, there are those who wake up cheerfully, rain or shine.  In-between these two groups are those with the winter blues.  They manage with difficulty during the dark days and are less joyful, productive, and creative than usual, but they still get out of the house.

So, what’s the real difference between SAD and the winter blues?  The degree of dysfunction is key.

People with SAD suffer setbacks as they withdraw from friends and loved ones, and they are significantly unhappier.  People with the winter blues tend to manage with life’s basic demands, but with a bit of difficulty and not much motivation.

But these two groups are by no means completely divided.

Pile stress on to someone with the winter blues (such as longer work hours, tighter deadlines or a poor performance rating) and – hey, presto!  The winter blues can turn into SAD.

On the other hand, if a person with SAD retires (who can therefore sleep in and take it easy), may feel better with just a mild case of the winter blues.

In other words, seasonal vulnerability varies from person to person and from one situation to another.

The good news is that whether you have SAD or the winter blues, it’s possible to live an active and full life all year round – winter, spring, summer or fall!  Here are 5 ways you can catch feeling a bit low early and still enjoy a healthy, happy life! 

5 Ways to Feel Healthier and Happier:

1. Recognize the Problem

Early signs can be small.  Low energy, feeling tired, wanting to sleep more, craving sugar, and a lack of motivation are all symptoms.

Spot these signs early on, and you have a good chance of preventing the symptoms from worsening.  You will be feeling back to good, quick!

2. Get More Light

Your body produces Vitamin D3  which helps regulate your mood.  So whenever you see some sun rays outside, go for a walk on a bright morning!  Bring more light into your home.  Open your curtains and have bright lighting by your bedside table.  Better yet, get one of those bedside lamps that gradually gets brighter so you wake up naturally and refreshed.

You may even consider supplementing.  Vitamin D3 is critical to the absorption of calcium through the intestinal wall which is important for bone health.  It’s also a critical nutrient in maintaining a healthy immune system.  However, there are potential cardiac risks to over supplementation.  A healthy varied diet will typically supply adequate calcium levels (assuming that adequate Vitamin D3 levels are present for absorption and that you are avoiding drinking soda).  Many physicians and dietary experts now recommend between 2,000 – 3,000 IU’s per day.  Speak with your health care provider to see what your needs may be.

3. Move Daily

I know exercise is easier said than done sometimes (especially when you don’t want to leave your toasty bed).  There are plenty of things you can do without putting your gym clothes on.

Regular exercise releases your feel-good hormones and leaves you feeling energized for the day.

Take a walk in the park, go for a morning bike ride, walk to the shops instead of drive…those are just a few of the things you can do to get more active.

If you need more motivation to stay moving, try signing up for a local spring 5k walk/run or half marathon.  Then get on a training plan so you can have some accountability and motivation to get moving and stay moving!

4. Relax

The transition in seasons can be a stressful time of year.  Be kind to your body.  Take a warm bath.  It’ll allow your body to relax deeply and feel warm.

To add an extra healthy boost to your bath, try adding Magnesium Bath Flakes or Epson Salts to your bathwater.  Magnesium is a critical component of bone health and health in general.  Magnesium helps the body to regulate calcium levels.  This has a positive effect on bone health and also has been proven to reduce the risk of kidney stones.  Magnesium is an important mineral to many body processes and has been shown to reduce muscle fatigue and spasms as well as promote improved sleep.  Epson Salts can be found in most drug stores and department stores.  Dissolve a cup or two into your warm bath water and enjoy!

Sometimes a bit of ‘me time’ is all we need!

5. Listen to Upbeat Music

I have always thought of music as food for the soul.  An upbeat tune can change an atmosphere instantly and create a positive vibe.  Put your favorite upbeat tunes on, and your mood will be lifted!  Better yet, listen to your favorite music while working out or doing household chores!

Don’t let the blues get you down! (And don’t worry; spring is just around the corner!)

What are some additional ways you might enjoy a healthier and happier transition of the seasons?  Please share your tips below!

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  In case you haven’t already, be sure to subscribe to my e-mail list and join our community on Facebook by liking The Physical Therapy Advisor!

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Why You Should Take Time to Focus on Your Health

The United States spends more money by a wide margin than any other country on health care.  Our health care system is set up to keep us from dying, not thriving.  Our average life span barely makes it in the top 30 when compared to other nations.  As it stands now, the American health care system is poorly equipped to help us maximize our health span.  Health span is defined as a period of time in which a person is generally healthy and free from serious disease.

Health care costs in America continue to increase without actual positive change in our health status as consumers.  It is imperative that we take a leadership role in our own health care by continuing to be proactive.  Part of being proactive is learning how to care for and manage common non-life threatening injuries and illnesses.  The medical system is not designed to help you to maximize your health and well-being.  It is designed to prevent you from dying and to maximize profits for the corporatocracy that controls our health care system.  It is imperative that we manage our health by learning how to self-treat non-life threatening and non-emergent injuries and illnesses.  Continue reading to discover the 6 reasons Why You Should Take Time to Focus on Your Health.

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How Should You Measure Your Health?

In January, we’re overloaded with so many weight loss messages, that even the most confident of us can feel under pressure to lose weight…And those of us who may not even need to lose a few pounds, question if they should be trying to or not.  So a lot of us end up logging into our Amazon accounts and buying a brand new set of scales to keep ourselves on track or dusting off the old scales and putting them to good use again.  However, being healthy is ultimately about feeling healthy – and has very little to with the number on the scale.  Discover a better way to measure your health by assessing your energy levels, sleep, mood, and overall skin appearance. 

Don’t get me wrong, I’m not saying the scales don’t have their place – they do, especially if you’re tracking your weight-loss progress.  However, spending too much time focusing on the number can discourage you.  Often times when you think you’ve dropped weight after a strict diet and sticking to your exercise plan, you discover you haven’t lost as much as you thought you have or you don’t see the number you were hoping to see (which can be for many different reasons by the way!)

So if you dread stepping on the scale, instead of getting disheartened by what you weigh, why not resolve to monitor your health and fitness in a more positive light during 2019?  Here are a few ways you can track your progress after putting those bathroom scales to the side – I use these ways to measure my health, too, and I’ve never felt better!

Let’s start with the most noticeable one – your energy levels.  Taking note of whether you feel sluggish or full of energy and vitality can be a good indicator of your overall health.

Chances are if you’re eating healthy, drinking plenty of water, and exercising daily, you’ll be feeling the benefits.  You’ll feel more alert, have a better night’s sleep, and won’t feel that ‘afternoon slump’ so many of us suffer from.

If sluggishness is a problem for you, then be sure to avoid afternoon caffeine, sugar, and/or stimulants.  Instead, you may find that a paleo and keto friendly afternoon low calorie snack can help lift you through the rest of the day.  The goal should always be to eat natural focusing on low calorie nutrient dense foods.

My favorite way to add greens and protein in general are supplements called ENERGYbits® and RECOVERYbits®.  They are made from organically grown NON GMO spirulina algae or chlorella algae.  Spirulina algae (found in the ENERGYbits®) have a high concentration of plant-based protein (64%).  It also contains 40 vitamins and minerals including iron, nitric oxide, Omega-3, and all of the B vitamins.  The natural B vitamins and nitric oxide are an excellent energy boost and works well as a pre-workout supplement.  Chlorella (the primary ingredient in RECOVERYbits®) is high in protein.  It also has detoxing properties and an impressive micronutrient profile.

Because of their overall nutritional profile I now consider spirulina and chlorella algae a top rehabilitation and recovery supplement.  I recommend taking 30-45 of these small tablets per serving.  One typically swallows them whole, but you can chew them.

In full disclosure, I am now an affiliate for ENERGYbits®.  I signed up primarily to get the same 20% discount I can offer you.  You can only purchase them online, so when you check out, just enter discount code PTAdvisor for 20% off all products.

Next, let’s talk about sleep.  We spend close to a third of our lives doing it, and when we get enough of it – we feel great!  It’s a fact that we need sleep for our physical, mental, and emotional health.  The number of hours you sleep is important, but the quality of sleep is just as important.  One needs a good ratio of deep sleep to light sleep in order to optimize health.

If you’re unable to get a good night’s sleep, it could be a sign that you’re not experiencing peak health and fitness.  Cutting down on alcohol and stimulants (like cigarettes and caffeine) before bed should help you drift off easier as well as making time for other healthy habits before you switch the lights off.

On average, we need six to eight hours of sleep each day.  The harder you train, the more rest you need to insure proper recovery.  If you’re exercising a lot and potentially approaching a state of overtraining, sleep quality tends to decline.  Consider napping daily.  Many of the country’s top collegiate athletic centers are adding special napping or quiet rooms to their large training centers as more and more trainers realize sleep is critical for recovery.

Recovery from severe injury as well as hard and prolonged training can deplete one’s body of much needed minerals and macro nutrients.  Most of us are deficient in the amount of magnesium we consume on a regular basis.  Magnesium is a critical nutrient that not only helps to reduce muscle soreness, but also helps you to get a better night of rest.  I choose to take a magnesium supplement nightly before bed.  Mag Glycinate in its oral form is the most highly absorbable.  Otherwise, eat foods, such as spinach, artichokes, and dates, which are higher in magnesium.  (Please speak with your physician before starting any new supplementation protocol.)

How we start our day, is just as important as how we end it.  What about mood?  Your mood is closely linked to healthy eating and fueling your body.

If you’re in a good mood, that’s great!  It can be a reflection of good health.  On the other hand, if you’re feeling a little low or you’ve got a short fuse, this can be a sign that it’s time to make some lifestyle changes.

Losing your temper can happen when your blood sugar is low, so eating balanced meals is the key.  Again, I have found that algae can be an easy low calorie way to insure adequate protein which can help stabilize blood sugar levels.  On average, try to eat less processed foods and simple carbohydrates.  This will improve blood sugar regulation which often times can improve your mood.  Proper blood sugar regulation is also critical to healthy aging.  Also, adding more exercise into your week can help as movement releases those feel-good chemicals.

How your skin looks can also be a good reflection of what’s going on inside your body – especially as it’s the biggest organ in the body.  With hundreds of different skin problems, there’s multiple signs that your skin can indicate you’re not experiencing peak health.  Two of the most common signs are paleness and itchy skin.  So pay attention to how radiant (or not so radiant) your skin looks, and switch up your lifestyle habits if need be.

At the end of the day the most important question to ask yourself is:  “What are your real goals?”  What do you want?  (Not what you’ve been told to want.)

The scales don’t measure how strong you’re becoming, how much better you feel, if you can walk the stairs without losing your breath or if you can play with your grandkids for hours.  Don’t let the number on the scale rule your life and how you feel.  Judge your progress by ‘health’ instead, and you’ll learn how to listen to your body and your efforts will pay off!

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