5 Easy Ways to Have a Healthier Fall

Family having fall picnic

Despite what these sunny Mid South afternoons may tell you, it won’t be long before the temperatures become a lot cooler and the days even shorter.  We may want to stay in bed when it’s still dark, move less when the evenings are chilly, or just curl up with comfort food. That won’t make for a healthier fall season.  But, I’m here to give you 5 ways to feel fabulous through fall and into the winter months – even if you usually feel like hibernating.

It feels like it was just summer with it’s bright mornings, active afternoons, and plentiful veggies – which is why the sudden transition into fall and the cooler months can be a challenge. With the winter coats comes the onslaught of stuffy noses, achy joints, and humidifiers.  Our bodies often feel less than their best as they adapt to a winter routine.

It doesn’t have to be that way. While we can’t completely avoid catching a cold or fighting fall allergies, we can give our body, mood, energy, and immune system a helping hand.  There is so much to do and see in our Collierville and greater Memphis community this time of year, let’s make sure we feel our healthiest to enjoy it.

So here are 5 tips to keep your body moving and feeling your best this fall:

1. Boost Your Immune System

You need to boost your immune system to help prevent those colds and sniffles that come home when the weather changes.  Healthy habits such as frequent hand washing, staying hydrated, and getting extra fruits and vegetables in your diet will keep your family free from germs.  Green tea and prebiotics (together in my favorite drinks HERE) are both great immune boosters if you need some extra help.

2. Get Ready for the Time Change

The switch from waking naturally with the sun, to darker mornings that feel like night, can be a struggle. By going to bed earlier the week before the clocks change, we can make the transition smoother. Put the phone away an hour before bedtime and relax with some warm decaf tea. Natural supplements like the Sleep Strips I use can also support deeper sleep to make throwing the covers off easier in the morning.

3. Buy In-Season Produce

An abundance of tasty fall vegetables makes it easy to reap the benefits of a high fiber diet.  Cabbage, carrots, brussel sprouts, cauliflower, pumpkin, kale, and squash are some of my favorites. With fiber and antioxidants, they support digestion, mood, detoxification and fat loss goals. Add them to the crockpot with broth for an easy stew, or roast then in the oven with your choice of protein for a quick dinner.

4. Walk Outside

The moderate temperatures of autumn are welcome after a sweltering summer.  Let’s enjoy them before we need a hat and gloves.  Who doesn’t love the crisp air and crunchy leaves under their feet in fall?  Get out during lunchtime for sunshine and Vitamin D to boost your mood (we often need this as the days grow shorter) and your concentration will be improved for the rest of your day.

5. Find Ways to be Active Indoors

A lot of us will ‘hibernate’ as it starts to get colder. Especially for those who enjoy trail running or outdoor boot camp classes, indoor  exercise can seem boring. But, no matter the season it’s important to get in some daily movement to lower your stress, tone your muscles, keep your bones strong, and burn some calories. The best way to do this is to prioritize it on your schedule each day. 

AND a Bonus # 6 . . .

Try a 30 day Functional Nutrition Liver Detox.  What does that mean? Follow a systematic program that allows your body to push out stored toxins and clean up from the instead out.  The results is more energy, balanced hormones, better sleep, fat loss, decreased inflammation, and you set the stage to end the year in your healthiest body ever.

Reach out to learn more about this 30 day program or more personalized health coaching on our Peak Wellness ‘Amanda Inspires’ website (and yes you can navigate a detox through the holiday and still enjoy your favorite foods).

We all know it will be even harder to eat well, sleep well, and exercise as we approach the holiday season.  So plan now to keep all those good habits you created during the warmer months to follow you into fall and winter.

You may be thinking . . .” easy for you to say go for a walk and keep active”.

I know that if you have knee, hip, or back pain it may feel even worse as it gets colder making staying active more of a challenge. Are you worried to walk and keep active afraid your pain will get worse?

Our Doctors of Physical Therapy are experts and getting people moving pain free – no matter your age, stage of life, or what an MRI told you.  Request a call from a pain & movement specialist HERE.

10 Strategies for Increased Energy this Summer

revitalize your summer energy

Did you start the summer excited about all the things you would do in the warm, sunny weather? Or perhaps you have travel planned or are busy with a house full of kids out of school. The problem I am hearing now that we are about half way through the season, is that summer things take so much energy and many of us have run out.  So, let me give you some strategies to revitalize your summer with increased energy.

Is it even possible? Absolutely. We just need to regroup and refocus on our needs so we have the ability to do all the other things.  Consider these 10 strategies to attain and maintain increased energy so you can make the most of your summer with family and friends.

1. Take Care of Your Emotional Needs

Physical Energy will flow when you satisfy your emotional needs. You are the only person who knows exactly what you require for this, so plan time to do what is necessary to ensure you are feeling contentment. It’s easy to let these things slide when making summer fun for everyone else.

2. Up Your Antioxidant Intake

Antioxidants help the body create energy at the cellular level. Including antioxidant rich foods like berries, cherries, artichoke, asparagus, and dark leafy greens can give you increased energy, allow your muscles to perform better, and may even improve your mood.

3. Get More B Vitamins

Like antioxidants, B vitamins (primarily found in meat, fish, poultry, and dairy) are necessary for the body to produce energy. You may need a B vitamin supplement if you eat a vegan diet, are depleted due to certain medications (like hormonal birth control), or have an increased genetic requirement.

4. Avoid Heavy Foods

Eating especially rich foods prepares you well for a Netflix marathon, but not for hiking with friends or running through the sprinkler with your kids. Fill most of your plate this season with lean meats and fiber rich vegetables. You will be fueled and ready with increased energy when adventure calls.

5. Use Caffeine to Your Advantage

Caffeine increases alertness, so having a coffee can sharpen your mind. However, to get the energizing effects, you have to get just enough but not too much. It can cause insomnia, when consumed in excess or too late in the day. Knowing your genetic response to caffeine can be a game changer.

6. Sleep Well

Getting restful, deep sleep is necessary for your physical and mental health. In order to have plenty of energy during these active summer days, you’ll need plenty of deep sleep to give your body time to rejuvenate. Aim for 7-8 hours and work on improving the quality, not just quantity.

7. Plan Ahead

To keep yourself from feeling stressed out, have an idea of what you want to do over the next 3 or 4 days. Making a note of what you both have to do and hope to do means you can also plan to achieve balance regarding your activity, rest, and rejuvenation.

8. Be Active

Sit less and move more. Whether you’re at the park with kids, working from home, or on vacation, get up and move.  Take a walk, jump on your bike, push kids on the swing, toss around the football – the active doesn’t matter, but the movement does.

9. Vary Your Activities

Even if you love playing golf, a change of pace can revitalize you. Try something new like pickleball, join the kids in their backyard soccer game, swim laps, or take advantage of a guest pass at a local gym.  Challenging your body and mind can bring about a renewed spirit.

10. Pace Yourself

Allow blocks of time to rest, read, stretch, or listen to your favorite music.  Recovering sufficiently from summer activities will give you more energy to keep up with the activities you love most.

There’s no big secret to revitalization. Try the tips above to stay engaged both physically and mentally and energy will be more available to you.

If you need help identifying if you have nutrient deficiencies leaving you sluggish or need strategies to get more sleep or destress from work so you can enjoy your family time more, I would love to help you strategize a plan for more energy.

As a Functional Nutrition Specialist and Integrative Health Coach, I help those at midlife feeling fatigued and frustrated with their health discover vibrant energy and confidence in their body again.  Schedule a Free Discovery Call to Discover your next best step toward optimal health.

Get started today and pump up your vitality this summer!

Natural Relief for Arthritis Pain

Natural Relief for Arthritis Pain

For the millions of adults who struggle with arthritis, new and natural relief for arthritis pain is always welcome news.  While traditional treatments such as pain medication and injections tend to be temporary and long term use result in unwanted side effects, natural treatments remain safe and effective for long term use.

We could provide you story after story of people who are traveling Europe with arthritis in their knees and toting grandbabies through Disney World with hip arthritis because they have cracked this code of arthritis pain relief – naturally.

To be clear, osteoarthritis is a condition of degeneration or breaking down of cartilage. This means that none of the treatments we are going to discuss will be a “cure” for arthritis.  However, most of the patients we talk to see surgery as a last resort and avoid the side effects of medication when at all possible.  They are also generally very happy when a natural solution decreases their discomfort and improves their quality of life.

Here are treatments that require no prescription, are non invasive, and have been shown in research to provide relief for arthritis pain.

1. Increase Anti inflammatory Foods

Choosing meals that include fish, nuts, seeds, olive oil, leafy greens, and berries will help the body decrease inflammation in the joints and surrounding tissues.

2. Decrease Inflammatory Foods in the Diet

In the same way that we increase anti inflammatory foods, we want to decrease foods that cause more inflammation (and thus pain) in the body. This includes highly processed foods – especially those with added sugar and hydrogenated oils.

3. Drink Herbal Teas

The polyphenols in tea can reduce symptoms of arthritis and are a simple addition to your routine.  Smart choices include ginger, chamomile, and green tea. We know these top 3 nutrition strategies can be “easier said than done” so we have a Functional Nutrition Specialist on our team to support you in implementing an anti inflammatory diet.

4. Maintain a Healthy Body Weight

Carrying around extra body fat adds extra stress to your joints.  For example, losing 10 pounds can take up to 30 pounds of pressure off of the knee joints.  If this is a concern for you, reach out to our Integrative Health Coach for guidance.

5. Exercise Regularly

When it hurts to move, we tend to move less. Unfortunately, that makes our muscles weaker and our joints weaker.  Frequent movement or any form of exercise is shown to improve function and mobility in patient’s with osteoarthritis. Low impact activities like walking, biking, weight lifting, or Pilates for example do not cause more damage.

6. Incorporate More Relaxation

Stress is inflammatory, so any way that we can increase relaxation and decrease the stress hormones our body produces will be beneficial.  Research shows relaxation techniques like deep breathing, mindfulness practices, or even laughing with friends improve current symptoms and outlook for patients with both arthritis and other chronic pain conditions.

7. Add in Anti Inflammatory Supplements

The most exciting research that has emerged recently is the use of natural supplements in significantly decreasing arthritis pain and improving mobility in patients.  The two that stand out among the rest are turmeric and fish oil. In fact, research shows that these supplements when taken regularly were as effective as the anti inflammatory medication that patient’s were taking without the negative side effects.

The take away . . .

The overarching theme of all these natural remedies is decreasing inflammation in the body.  We must dial down the inflammatory factors that are weighing on our joints – processed food, stress, extra body weight. In addition, well within our control is dialing up choices that flight inflammation – healthy fats, quality supplements, adequate sleep, and strong social connections.

If you have tried everything you know to do for your arthritis concerns – or you just want to prevent mild aches and stiffness from getting worse – contact us for a Free Discovery Visit with one of our Doctor’s of Physical Therapy.  They can review what has and has not worked for you and help you take the next best step in living your most active life free of pain.

We don’t want you to survive with arthritis, we want to see you THRIVE!

 

Increasing Protein to Meet Spring Health Goals

Preparing protein

As winter comes to an end, we want to move more and feel renewed in our body.  That makes spring an ideal time to focus on optimizing your fitness, performance, and health. No matter your age, stage, or season of life, we are going to challenge you in increasing protein to meet your spring health goals.

If you are like most of our clients, you want to get stronger, move better, lose body fat. Your goal may be to say good-bye to a nagging health condition (perhaps an autoimmune disease, osteoporosis, pre diabetes, or long COVID). When we sit down to discuss these goals, we often find that clients are not meeting their minimum protein requirements. Increasing protein is necessary to fuel the body in achieving these goals.

Why do we care about protein intake as physical therapists?

Protein is required for muscle growth and repair.  Subsequently, healthy muscle mass is required for a healthy metabolism, bone mass, blood pressure and more. In addition, a lack of protein can result in an impaired immune system and increased inflammation.

You may be low on protein because you just don’t consume enough quality protein.  It may be that your need is higher than average because you are healing or under a lot of physical stress. Or you may not be able to break down or absorb the protein you are consuming adequately. In any of these cases, the result will be a difficult time healing from injury, illness or workouts.  You may have not have levels of hormones and neurotransmitters necessary to feel your best, produce energy, stabilize your mood, build muscle, and lose body fat.

Can we agree that one of your spring goals should be meeting your body’s protein needs? Now, let’s figure out how to do that in the midst of a busy schedule.

1. Start Your Day with Protein.

Your first meal of the day is important for your metabolism, sustained energy, and to curb cravings for less healthy foods later in the day.  A well balanced meal also sets the stage mentally for making healthy choices as the day goes on.

2. Space your intake throughout the day.

The body can only process so much protein at one time, so there is no reason to eat your days worth of protein at dinner. Instead of focusing only on your daily protein goal, be sure you are getting adequate amounts at each meal.  For most people this will be 20-30 grams.

3. Drink plenty of water, but not with your meals.

Hydration is important to keeping the body – especially digestion and detoxification – running well.  However, drinking too much water with your high protein meals can decrease the digestive enzymes in your stomach necessary to break down the food properly for absorption.

4. Be mindful with your protein.

Hitting macronutrient targets is important but if you aren’t absorbing the nutrients you are consuming it doesn’t do you much good.  The biggest trigger for gut health issues and poor absorption is stress.  So focus on enjoying your food and take a few deep breaths before your meal if you feel like your mind is racing.

5. Read food labels.

Marketers know that “protein” is a buzzword, but you must check the label for quantity and quality.  That protein bar with 5 grams of protein is not a “high protein” snack.  In addition, you should avoid poorly absorbable or highly inflammatory proteins like casein and soy.

6. Supplement with protein powders.

When you need a quick protein boost a shake may be your best option.  Check labels for artificial ingredients, flavorings, and sweeteners that can cause more harm than good.  Be sure the product has at least 20 grams of quality protein (from multiple sources like hemp and rice if vegan and grass fed if a whey protein).

These are six simple ways you can optimize your protein intake and better absorb it.  Remember, if you are recovering from an illness or injury, training hard, or over the age of 40, you may need more protein than you think.  The RDA (recommended daily allowance) does not take into account these instances of increased need or situations where absorption may be altered.

If you are interested in identifying your unique protein targets to meet your health goals, Integrative Health Coaching may be your next best step. Schedule a Free Discovery Visit to find out if a personalized plan and support through coaching is the solution you are searching for.  Click HERE to reserve your spot.

The Secret to Comfortable Healthy Joints Even When It’s Cold

Woman running in the winter.

Earlier this month, the groundhog saw his shadow. This means we have a few more weeks of winter weather coming our way. While you may enjoy more time by the fireplace, we know many of you are concerned about your aches and pains.  Let’s learn how to have comfortable, healthy joints even in the cold weather.

Some experts believe that decreasing barometric pressure increases inflammation in the joints. This is still up for debate, but many adults find that arthritis symptoms and discomfort from old injuries tend to progress through the winter months. The good news is that no matter the cause, you can feel comfortable in your body and enjoy your favorite activities year-round.

Say goodbye to sore hands and stiff knees with these simple lifestyle changes. They will soothe your joints even when the temperature drops.

1. Dress in Layers.

Break out the thermal underwear, gloves, and scarves to keep you joints and muscles warm. This prevents stiffness and layering allows you to make adjustments if it gets warmer later in the day.

2. Exercise Indoors.

Most healthy adults can safely exercise outside in cold weather if they are dressed appropriately. However, if your joints give you more trouble when you are outside, consider visiting an indoor track or heated pool. Our trainer provides winter workouts right inside our Collierville, Tennessee clinic.

3. Limit Comfort Foods.

Cold weather dishes are often loaded with sugar, salt, and unhealthy fats that increase inflammation.  Discover new favorites like soups, stews, and chilis made with lean proteins and lots of winter vegetables.

4. Stay Active.

Some of the joint trouble that occurs during winter is due to inactivity. The less we move, the stiffer we get, the less we want to move.  Stay as active as possible with at home fitness, seasonal gym memberships, a community yoga class, or work with a trainer for personalized exercise.

5. Massage Muscles.

Studies show that massage can provide significant relief for arthritis symptoms.  That could mean treating yourself to a session with a licensed massage therapist, purchasing a massage gun, or using a foam roller at home.

6. Support Bone Health.

Don’t forget the importance of bone health when you have achy joints and muscles.  Your skeleton is holding that all together! Load up on bone building nutrients and participate in resistance training exercise to keep them strong.

7. Eat Anti Inflammatory Foods.

Salads may look less appetizing this time of year, but there is a wide variety of anti inflammatory foods that are in season. Consider eating more salmon, broccoli, leeks, and mushrooms.  Drizzle roasted vegetables with olive oil and sip on a cup of green tea.

8. Manage Stress.

Daily tension and hormones released in the body when stressed can make physical discomfort more severe. Address this problem by making sleep a priority and finding relaxation practices that work for you.

9. Supplement for Joint Health.

This may include omega 3 fats, vitamin D, glucosamine, or a quality collagen supplement. Work with an expert to be sure you are supplementing to meet the needs of your individual body and not taking products that could interact negatively with medications or prior medical conditions.

10. Work with a Professional.

If pain is limiting your ability to enjoy this season, an orthopedic physical therapist has the expertise and tools to assess and treat your concerns. Even if you have seen a physical therapist or chiropractor in the past, it’s worth a second opinion at an Integrative Clinic. Your whole body will be taken into account and not just the achy joint.

In summary, by reducing inflammation and preventing winter weight gain you can prevent joint aches and pains during cold weather. If you need more help managing your arthritis symptoms, talk with one of our experts today.

At Peak Potential Physiotherapy & Wellness we help clients work on all of these areas of health – it’s called Lifestyle Medicine. If a practitioner in the past has only looked at your knee when considering your joint or arthritis pain, it’s time to revisit physiotherapy as an option for you. We currently offer in person Free Discovery Visits at our Collierville location (East Memphis sessions coming soon) and telehealth services are also an option.

If you are looking for an expert in the areas of personalized nutrition or supplementation, we are happy to offer our Integrative Health Coaching Services as well.  We can guide you to bone building foods, teach you how to make anti inflammatory choices, and help you evaluate the carbohydrate or healthy fat ratios to optimize your health.

If you are interested in a Free Discovery Session with a Doctor of Physical Therapy, Functional Nutrition Specialist, or Certified Exercise Physiologist call us today at 901-316-5456 or email admin@peakpotentialpt.com.

 

Top 10 Foods For Exercise Recovery

Man and Woman Sitting, Talking at the Gym

A little soreness with a workout is bearable. . . maybe even pleasant if it’s a reminder of how hard you worked the day before.  However, some aches and pains that are more intense or don’t seem to go away quickly enough. This can limit both your ability and motivation to train.

Many clients tell us they don’t take pain medication because of the side effects, they don’t have time for a massage, and the ice bath that the trainer recommended is just unbearable.  So, the question that follows is . . . how else can I help my body recover after I exercise so I feel my best and reach my goals?

The answer may be found in your refrigerator . . .  the foods you eat.

Not just post workout, but how you fuel your body on a regular basis. Your muscles and immune system must be ready to take the hit of training and bounce back with ease.

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Do I Really Need to Stretch After My Workout?

I know we are all short on time and taking 10 minutes to stretch at the end of a gym session, long walk, or tennis game can seem like a waste.
We believe the gains made to improve our cardiovascular system, muscular strength, and agility are during the workout . . . right?
The truth is, strength and performance gains are made during recovery as your body rebuilds what was broken down during your workout.
And stretching is an integral part of the recovery process.
It improves blood circulation to deliver nutrients to the muscles that “feed” them as they recover.

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How to Enjoy Exercise More This Year

Women at Gym on Exercise Bikes

Some of us love a tough workout, and others dread any activity that will keep them from heading directly to the couch after work. Unfortunately, new guidelines indicate most of us fall into the second category. Research shows that 80% of Americans fail to meet the government recommended minimum for weekly exercise.
Whether you are making a new years goal to get fit or are just continuing your long time fitness routine, I think it would be easier to get done consistently if we found a way to make it more enjoyable.
Good news . . . a new study out of Germany suggests that just 2 changes can make you enjoy exercise more. The participants with similar fitness levels were asked to ride a stationary bicycle for the same amount of time – a pretty boring exercise in my opinion. Those who considered themselves to be athletic and knew how they were benefiting from the activity said it was more enjoyable, and even required less effort.
The researchers concluded that personal expectations made the difference.
The secret is to believe in your athletic abilities and the benefits of exercising.
Think how much easier it would be for you to stick to a workout program if you really enjoyed doing it. Try these tips for building up confidence in your athletic abilities and knowledge of it’s benefits.

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14 Ways to Be Kind to Your Body this Valentines Day

Woman Hugging Heart Balloon

When you think about your body, do you spend more time focusing on the negative or the positive?

It is easy to complain about the inches we would like to lose, or limitations that came with an injury, or how our body moves slower than it did a few years ago.

Or maybe you are focused on other areas of your life and don’t even notice your physical condition until you get the flu or throw your back out.

With so many responsibilities at home and work, it’s easy to overlook our body’s most basic needs. Despite the distractions, let’s not forget to be grateful for the amazing things our body does for us each day.

Valentines Day seems like the perfect time to show your body some love.

It’s important to take care of your body if you want to be able to rely on it – to be sure its keeps showing up for your for decades to come.

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