Simple Steps Toward Lifelong Brain Health

Brain Health

Just as our physical body changes over time, it’s natural to see changes in our brain as well. Fortunately, it’s also true that we can maintain our cognitive fitness in similar ways that we maintain physical fitness.  At any age, lifestyle choices play a major role in how well we think, feel, learn, react, and remember. Each day, we can take simple steps toward lifelong brain health.

Failing brain health is a public health epidemic. Research shows that 3 out of 5 Americans will develop a brain disease in their lifetime. If we add emotional well being and mental focus to the brain health equation, I’d say we are close to 100% of individuals that will at some point have concern about how efficiently their brain is working.

Right now you may have no concerns and this is where the problem starts – we take our brain for granted.  Now is the time to start implementing strategies to keep it in tip top shape.

Already have concerns? Then these tips can help you as well.  The goal is to achieve your best brain at the stage of life you are in. The result, to have more success in relationships and business, overcome obstacles and be resilient to tough life circumstances, and continue to complete your daily activities independently for as long as the rest of your body will keep up.

Try these suggestions for taking care of your brain starting today.

 

1. Exercise Regularly

Physical activity delivers more oxygen to your brain and helps form new neural connections. Exercise boosts happy hormones as well as helps to relieve physical and emotional effects of stress. Aim for at least 150 minutes of moderate-intensity exercise each week.

2. Eat Healthy Fats

About 60% of the brain is made of fat.  That means fatty acids from foods like fish, nuts, olives, and avocado are needed for optimal functioning.  Specifically omega 3 fats have been shown to decrease cognitive decline, improve focus, and reduce rates of depression.

3. Sleep Well

We all know the feeling of brain fog when we don’t sleep well, but did you know your memory and learning capacity actually grow stronger while you sleep. Go to bed and wake up on a regular schedule and talk with a healthcare provider if you are having trouble getting quality sleep.

4. Address Chronic Conditions

Many physical health issues like obesity, diabetes, autoimmune disease, and high blood pressure can impact your brain.  Schedule regular screenings for these health markers and seek solutions to move back in the right direction when those numbers creep up.

5. Stay Connected

Block out time to spend with family and friends. Social ties help to slow the rate of memory decline and enhance mental and emotional health outcomes. Add some laughter to the situation and the brain boosting effects become even more powerful.

6. Express Creativity

Making art raises serotonin levels, while music enhances brain function. Experiment with different hobbies to find something you enjoy. The good news is that you don’t have to have artistic talent, you will see benefits regardless of your skill level.

7. Relax and Reflect

Relaxation reduces inflammation in the brain and helps it work more efficiently.  Forms of reflection could include prayer, mediation, a walk in nature, deep breathing, yoga, or listening to music.  Find what works best for you and savor the present moment.

8. Change Your Self Talk

Don’t speak to yourself in a way that you wouldn’t speak to a close friend.  Make your inner dialogue compassionate and encouraging. Don’t forget to give yourself credit for the small steps you take toward a better you.

This list might appear overwhelming, but addressing just one area can begin to reduce your risk of cognitive decline. And the investment is definitely worth it – keeping your brain healthy will help you to lead a longer and more rewarding life.

If chronic pain, injuries, or illness are keeping you from being able to any of the above, we have experts to help you overcome these obstacles.  Let’s work together to make summer 2023 YOUR TIME to TAKE BACK the health of your mind & body.  Click HERE to learn more about how we can help, or go directly to our Schedule to Book a Virtual Strategy Session. 

 

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.

 

Is Your Youth Athlete At Risk For Injury? 5 Simple Self Tests

Is Your Youth Athlete at Risk for Injury

Do you have wonderful memories as a youth athlete?

Maybe it was church T-ball, Collierville Rec soccer, the first tackle football game, cheering on your classmates, or trying out for a varsity team.

We want our own children to experience this same joy and excitement. The physical, emotional, and social benefits of participating in organized sports.

There are many reasons to encourage our children to get involved in athletics, but it’s wise to also help them be both prepared and safe. A study from August 2013 found that every 25 seconds a youth athlete suffers an injury severe enough to require an emergency room visit. As parents, this shouldn’t scare us but move us to be proactive.

What about the sports physical?

The medical clearance your child’s school or organization may require rules out health risk only.  It’s important for preventing life threatening medical emergencies, but will not determine risk for injury of the soft tissue (muscles, tendons, ligaments).  Furthermore, these types of injuries or faulty movement patterns in our children can have lasting effects appearing as pain, injury, and arthritis in adulthood.

The good news is we can measure risk and take action now instead of waiting for problem to arise. When we identify the faulty repetitive movement patterns that lead to injury early, a correction is often simple. This not only improves performance in the present, it prevents a future of degenerative joints, ligaments and spinal discs.

How can we help them perform at their absolute best, while also protecting them from damage to their growing bodies?

Fortunately, there are some quick tests you can perform at home to see if their strength, agility, and movement is ready for their athletic season.

1. Squat

Start by standing with feet shoulder width apart.  Squat down as far as possible.  The upper legs should be parallel to the floor and the heels should be able to remain flat on the ground.

2. Balance with Eyes Closed

Stand on one foot with your hands on your hips.  Close your eyes and hold this position for 30 seconds on each side. This should be done without leaning or loss of balance.

3. Toe Touch

To see if lower body muscles are ready for quick starts and heavy lifting, hamstring length should be tested. Start by putting your feet together, then bend over and touch your toes. You should be able to do this without rounding your back.

4. Push Up

Start by lying face down on the floor.  The hands are placed beside each shoulder.  As you push up, the back, hips, and knees need to be in a straight line.

5. Overhead Reach

With your head, back and heels against a wall and arms straight in front, lift your arms overhead and touch the wall with your thumbs. If your lower back arches or you can’t reach the wall, there are likely movement restrictions in the back or shoulders.

Further testing is indicated if the athlete is unable to complete any of these tests correctly (or if discomfort or stiffness is present). The next step is a functional movement screen. Our specialty trained therapists use this tool to identify risk factors for ankle, knee, hip and shoulder injuries. In addition, if they identify an increase in risk factors, corrective exercises can be prescribed to mitigate the risk.

Is all of this really necessary for my healthy child?

According to a 2016 review of the literature, youth athletes especially, due to their developing musculoskeletal and neuromuscular systems should undergo pre-participation musculoskeletal screening for identification of movement limitations.

The amazing thing with children is the corrective strategies we implement tend to clean up the problem FAST. Generally, no time is lost from their sports training program or competition. In addition, they can continue on stronger and performing at a higher level than before.

To inquire about a functional movement screen with a Doctor of Physical Therapy for you or your child, click HERE to fill out a short form. You will hear from us soon or you can call our office at 901-316-5456 to get your questions answered.

*Functional Movement Screens for Youth Athletes are performed in person at our Collierville location, as well as via telehealth.

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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10 Tips to Easily Maximize Exercise Recovery

What you do after the gym matters just as much as what you did during your workout. That’s because the post workout recovery period is a time when your body builds lean muscle mass and repairs any damage.

If you shortchange yourself, you could wind up decreasing performance, increasing injury risk, or even gaining body fat. And all these things are counterproductive to the reason you exercise in the first place.

The good news it, you can ensure your workouts deliver the results you want without causing any collateral damage. Add in a few of these suggestions after you exercise to encourage maximum recovery and restoration.

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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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