Physical Therapy Can Help with Shoulder Pain

Do you suffer from shoulder pain? Shoulders are one of the most common areas people suffer with arthritis pain. While shoulder pain is frustrating and can impede your daily routine, the good news is that in most cases you will not require surgery or injections. Even a common rotator cuff tear can respond well to physical therapy.

The term ‘arthritis’ is incomplete and may be misleading as there are multiple forms of arthritis. Rheumatoid arthritis is an autoimmune disorder which causes inflammation. The most common form of arthritis, however, is osteoarthritis. Osteoarthritis is the breakdown of joint cartilage leading to pain and stiffness. It is important to remember that the severity of osteoarthritis is only loosely correlated with pain. Many studies show significant osteoarthritis with little to no pain and vice versa. Osteoarthritis is also a normal part of the aging process, but that does not mean it is irrelevant. There are ways to decrease your risks and manage your pain levels through exercise.

Being physically active along with proper diet and sleep are appropriate to help with the symptoms of osteoarthritis and is beneficial to your overall health. Walking can be beneficial to your general health and pain levels, but exercise programs which include strengthening, flexibility, and cardiovascular training are better for osteoarthritis.  Furthermore, exercise can also increase your confidence with movement, reduce fear of activity, and alleviate symptoms of anxiety and depression.

If you are seeking Physical Therapy to reduce your symptoms of osteoarthritis, it is important to be educated and work with a therapist who will cater an exercise plan unique to your ability and comfort level. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

Signs You Are Dehydrated

Drinking water each day is crucial to your overall health, but many of us struggle with knowing how much is enough and whether we are getting as much as we need. Not having enough water in your system can complicate existing illnesses as well as placing you at risk for other complications such as heat-stroke, seizures, and low blood-pressure. Below are some tips to help identify if your body is suffering from dehydration.

You Are Tired

Do you find yourself struggling to stay awake throughout the day? Fatigue is the top indicator that you are suffering from dehydration.

You Are Irritable

If you find yourself snapping at your coworkers or family, it may be time to get a drink of water. Studies have found that even mild dehydration makes you cranky and irritable. According to two studies conducted at the University of Connecticut, mild dehydration (only 1.5 percent fluid loss) caused negative mood changes even at rest, showing that no matter your activity level – you need to hydrate.

You Suffer from Headaches

While headaches can be caused by a variety of factors, dehydration is a common one. Researchers found that mildly dehydrated people were more likely to suffer from headaches. Drinking more water in a study led to a statistically significant improvement in headaches.

You Have Difficulty Concentrating

If your ability to focus on your daily tasks begins declining, it could be the result of dehydration. Dehydration has a direct effect on your cognitive function and make it more difficult to concentrate. Researchers found that students scored lower on tests when they were dehydrated.

Your Urine is Dark Yellow

Many doctors advise you should watch for this symptom above all others as it is thought to be the most reliable marker of dehydration. When you’re dehydrated your kidneys conserve more water and excrete a more concentrated urine. A very pale yellow color indicates that you are getting enough fluid.

You Have Dry Skin

Your skin pulls water from inside your body just like the rest of your organs. If you’re not drinking enough it can lead to dry or flushed skin. Maintain your best youthful look by drinking enough throughout the day.

Your Muscles Are Cramping

Muscle cramps are yet another very reliable indicator of dehydration. While cramps may occur as the result of other factors, if you experience them while exercising it is a good sign that you are not drinking enough. Remember when you are outdoors you need more water, so be sure to drink plenty.

Follow the tips above to ensure you are staying hydrated and if you are interested in crafting a workout plan suited to your own lifestyle, fitness and pain levels, and goals you can do so with a Physical Therapist. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

 

 

 

Increase The Quality of your Sleep

 How much sleep are you getting? The Sleep Foundation reports that more than a third of all adults report sleeping less than the recommended seven hours per night, while almost half say they feel sleepy during the day between three and seven days per week.

The CDC agrees with the findings and the American Sleep Association notes that between 50 and 70 percent of adults have a sleep disorder. Failing to get the sleep you require is horrible for health. Chronic sleep deprivation has linked to a higher risk of many serious diseases including heart disease, obesity, depress, type 2 diabetes, and more.

All this lack of sleep is horrible for our health. Chronic sleep deprivation has been linked to a higher risk of many of today’s most serious diseases, including type 2 diabetes, heart disease, obesity, depression, and more.

You may already be aware that a restful night of sleep can help your mind and body recharge, but it goes a lot deeper than that. It plays a critical role in your physical health. As you sleep, your body works hard to repair all the damage that it suffered during the day. Your heart, blood vessels, and immune system are all fortified and repaired as your rest.

Sleep is also crucial for your brain’s health. During sleep, your brain sorts and stores information from the day, creating long-term memories and dumping the information you don’t need. Studies show that sleep is critical to good memory. It also detoxifies the cerebrospinal fluid that surrounds your brain and spinal cord, including the protein that is associated with Alzheimer’s disease.

Here are a few tips to help you increase the quality and quantity of the sleep you get each night:

Get a good mattress – Most beds only last between 5 and 8 years. If yours is saggy or you find yourself waking up with a sore back or shoulders, you might consider replacing your mattress.

Keep your room cool and quiet – We sleep best when the temperature is lower and in the dark. Light entering your room can trigger hormones that wake you up. Consider blackout curtains and soundproofing to help achieve this environment. A white noise machine can help drone out outside noises, and you should avoid sleeping with the television on.

Spend time outdoors – Sunlight affects your body clock and triggers it to wake up. Getting exposure to sunlight during the day helps balance these hormones and regulate your sleep-wake cycle.

Exercise regularly – Physical activity tires your muscles and helps ease stress, which can make you feel more sleepy and thus sleep better at night.

Avoid stimulants before bed – Alcohol and caffeine should be avoided at night. While alcohol can make you feel drowsy initially, it tends to wake you up in the middle of the night leading to a more sporadic rather than a deep sleep.

Avoid late night snacking and heavy meals – Overloading your digestive system at night means your body will have to produce more energy to metabolize the food, interfering with your sleep. If you can’t resist a late night snack, choose low calorie items that are low in sugar and fat.

Keep Technology out of the bedroom – Television, computers, tablets, and cell phones emit artificial blue light that tricks your brain into thinking it is daytime. This interferes with your melatonin and keeps you up at night. Put down the gadgets for at least 30 minutes before bed.

Practice a before bed routine – Taking a bath, stretching, reading, listening to calming music, or any activity that helps your body and mind to unwind will help you get ready for sleep. If you do this every night, you will teach your brain and body to sleep when it is time.

Follow the tips above to better your sleep at night and if you are interested in crafting a workout plan suited to your own lifestyle, fitness and pain levels, and goals you can do so with a Physical Therapist. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

Tips to Stay Motivated with a New Exercise Routine

 Beginning an exercise routine can be a fun and exciting time, especially once you decide it is time to change your life. However, sticking to your new routine can be a challenge for many people. Hitting the occasional roadblock is normal and with some advance planning, you can ensure those occasional roadblocks do not become permanent. There will be days when you have a bad workout or just do not get to exercise at all. When it happens, it is important to accept it and turn those negative thoughts into positive motivation to get back at it the next day. Here are a few tips to keep your motivation strong.

Track Your Activity

Keep your exercise routine on track by keeping a record of all the activities that you do. Logging your exercises can help keep you more accountable for the times that you are not able to make time for activity, as well as for times when you could have done more. By keeping records, you can easily identify patterns such as certain days of the week you are more likely to be inactive, workouts that are more difficult for you to do than others, and times of the day when you get in the best exercise. Investing in devices such as an Apple Watch or FitBit can help greatly with your record-keeping, but a notebook will work as well to log your routines.

Mix It Up

Mixing your routine with activities that you enjoy will make sure you are having fun when you work out and keep you active for longer. Switching your routine will also ensure you are hitting different muscle groups, which will not only help your overall fitness but also help prevent you from becoming too sore to keep your activity level up. Varying your activities will also prevent injuries, overworking a certain muscle group can be dangerous as well as mundane, so don’t be afraid to try new things!

Get an Exercise Buddy

Working out with a friend or attending group classes can be a real motivation boost. Having regularly planned activities with a group or even just one other friend helps hold you accountable, plus it adds a lot of enjoyment to your workout routine.

Keep It Fun

Choose activities that you enjoy and fit within your budget and schedule. Select a few things that keep you moving such as aerobic exercise, walking, or swimming along with a few muscle-building exercises that you know you enjoy doing. If your workout routine is tedious or too difficult, you likely will not be able to stick with it. The best exercise is the ones you will do regularly.

Follow the tips above and if you are interested in crafting a workout plan suited to your own lifestyle, fitness and pain levels, and goals you can do so with a Physical Therapist. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

Avoid Blood Sugar Spikes During Holiday Season

 Thanksgiving is upon us, which means so is the holiday season filled with many of our favorite indulgences. With the belly-expanding season finally here, many living with diabetes worry about spikes in blood sugar. However, even people without diabetes can suffer from blood sugar spikes that cause fatigue, brain fog, and added cravings. These spikes have been linked to an increased risk for diabetes, heart disease, and even cancer.

Here are a few tips on how you can enjoy all the delicious holiday treats while limiting your risk for blood sugar spikes.

Balance Meals and Snacks

Balance carbohydrates with other stabilizing food. Foods that are high in protein, healthy fats, and fiber will help slow the breakdown of sugary foods in your digestive system, limiting the amount of glucose that enters your bloodstream and saving your insulin to clean up the rest later.

Don’t Let Yourself Get Too Hungry

Often people will try to save room for those big holiday meals, but you should never counter a large meal by not eating at other times. Instead, grab a small healthy snack to ensure you won’t get too hungry. When you allow hunger to go for too long your blood sugar levels drop and will be prone to a spike when you do eat.

Drink Alcohol in Moderation

Some of the most common holiday alcoholic beverages such as hard cider, eggnog, beer, and other cocktails contain a lot of carbohydrates and sugar. Opting for wine or liquor such as scotch can help limit these but should also be drank in moderation and enjoyed alongside a well-balanced meal.

Walk After Your Meal

Walking and other exercises help regulate blood sugar levels. Studies show that even only fifteen minutes of easy-to-moderate exercise such as a walk after a meal curbs unhealthy blood sugar spikes.

Drink More Water

Keep a glass or bottle handy throughout the day. Even becoming slightly dehydrated can raise your blood sugar as your body encourages kidneys to retain fluid, meaning excess blood sugar remains inside of you. Dehydration also causes your liver to release more sugar into your blood.

Get Plenty of Sleep

Sleep deprivation has a direct effect on your appetite and blood sugar levels. Ensure you are getting seven to eight hours of sleep each night to help reduce your blood sugar. Quality of sleep is as important as quantity, so ensure you are getting deeper sleep by limiting your exposure to cellphone and computer screens for at least an hour before bedtime.

Eat Breakfast

A study published in Diabetes Care showed that those who skip breakfast had blood sugar levels that were 37 percent higher by lunchtime compared to those who ate in the morning. Choose something light and healthy such as fruit, eggs, oatmeal, or whole-wheat toast.

Don’t get overwhelmed, you can still enjoy those indulgences throughout the holiday season without sacrificing your health. Follow the tips above and if you are interested in crafting a workout plan suited to your own lifestyle, fitness and pain levels, and goals you can do so with a Physical Therapist. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

 

How The Rainbow Diet Can Help Manage Diabetes and Other Illnesses

 In the early 2000s a group of doctors published a novel advocating a diet rich in plant-based, colorful foods which they called “The Rainbow Diet.” The Rainbow Diet has grown in popularity throughout the years as research has confirmed that eating a variety of colorful produce in place of other less-healthy foods can prevent the onset of multiple diseases and ailments, including type 2 diabetes, heart disease, hypertension, and certain types of cancers. The colors of the produce indicate which phytonutrients the plants contain.

RED PRODUCE

Red produce such as raspberries, red bell peppers, and cherries get their red coloring from a plant pigment called anthocyanin or the carotenoid hydrocarbon lycopene. Anthocyanins in red fruits and vegetables have been shown to fight off free radicals and protect the body against inflammation, cancer, and certain viruses. Similarly, lycopene is a powerful antioxidant that is healthy for the brain, heart, and eyes.

ORANGE AND YELLOW PRODUCE

Orange and yellow produce is generally high in vitamin C and carotenoids, which act as antioxidants in the body. These types of produce strengthen your immune system and have also been shown to lower the risk of breast cancer in women by 19 percent. Since our bodies do not produce carotenoids, it is essential we consume them in our diets. Carrots, oranges, bananas, and certain melons are good sources of orange and yellow produce.

BLUE, PURPLE, AND BLACK PRODUCE

Blue, purple, and black produce include blueberries, blackberries, black grapes, and purple cauliflower. These receive their deep coloring from anthocyanins. Aside from the benefits mentioned above of anthocyanins, these powerful flavonoids are terrific for brain health. A study in the American Journal of Alzheimer’s Disease & Other Dementias found that older adults who ate more anthocyanin-rich berries had a significant reduction in cognitive decline.

GREEN FRUITS AND VEGETABLES

Green fruits and vegetables contain potent pigment chlorophyll. Chlorophyll is a particularly wonderful phytonutrient. It helps purify your liver, build up strong red blood cells, improve blood sugar levels, and deodorize the body. Chlorophyll can also help reduce hunger and relieve pain from inflammation. Brussel sprouts, broccoli, green cabbage, and bok choy also contain indoles, which may help the body fight off cancer cells.

WHITE AND BROWN PRODUCE

The brighter-colored fruits and vegetables often get a lot of attention when considering health benefits, and even though they are not colors in the rainbow, they are included in the “Rainbow Diet”. You may have heard the myth that iceberg lettuce has no nutritional value, well it’s not true at all. Researchers have found that iceberg lettuce contains a compound called apigenin. Celery holds this compound as well. Apigenin can prevent cancer growth and possibly even kill cancer cells. It has also been shown to improve neurological functioning. Other white and brown fruits and vegetables contain anthoxanthin, which is a great antioxidant. White and brown produce is also high in potassium.

Crafting a diet and exercise plan can help you improve your life. Working with a physical therapist will ensure your plan is perfect for your needs, abilities, and goals. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

Overcoming Barriers to Exercise for Diabetics

 Do you struggle to be active? People living with diabetes often have physical, mental, or emotional barriers that prevent them from exercising. Consider what is keeping you from living a healthy and active lifestyle, and read some of our suggestions to overcome the most common barriers to physical activity.

I don’t have time to exercise every day.

Write out your daily schedule and examine it. Do you have available time slots, or can you move some things around to be more efficient? Exercising only 30 minutes each day will help manage your blood sugar and weight. Every step counts, start out with a few minutes every day and gradually increase your activity level. By examining your schedule, you can find time to set aside for exercise. You can even try to set two fifteen-minute sessions each day to compensate for even the busiest schedule. Making active choices such as taking the stairs instead of the elevator each day will also ensure your energy level stays up.

I’ve never been active and do not know how to start.

You might actually be more active than you think. Housekeeping, mowing the yard, and other chores count as activity, being active is more than just exercising. All journeys begin with the first step, if you have never been active, start slowly. Check with your healthcare provider before making big changes in your exercise plan. The best exercise is the one you will do consistently, so do not be discouraged if your activity is less strenuous than you would like. Choose an activity you will enjoy, and try to push yourself just a little further each day.

I’m too tired after work.

Find a time each day to exercise when your energy is at its highest. You could plan to be active before work, or during a break in the day. Remember, increasing your physical activity will greatly increase your overall energy level, so while you might feel too tired now, pushing yourself today will make the future easier.

I don’t have the right clothes.

The most important thing you need to exercise are clothes that are comfortable. Expensive gym equipment is not necessary, an old tee-shirt that is comfortable is great for the gym. Make sure you have shoes that fit well and socks that won’t irritate your skin.

I’m too shy to go to the gym.

This is one of the more common barriers, but don’t worry. There are plenty of exercises you can do in the privacy of your own home. Look up instructional videos on YouTube and exercise in your own room. However, if you wish to go to the gym be aware that there is no reason to be shy. Everyone at the gym is trying to improve or change something about themselves and are no different than you. You will always see people of all fitness levels at your local gym.

I’m afraid my blood sugar will get too low

If you are type 1 diabetic or taking a medication that could cause low blood sugar, consult your doctor before beginning a new exercise program. Just be prepared, take some Gatorade, glucose tabs, or fast-acting carbohydrates to help treat a low if one should occur.

I’m afraid I’ll make my condition worse.

Getting enough physical activity is important for everyone’s health, whether they are diabetic or not. Exercise helps lower your A1C among many other benefits. If you have specific complications that concern you, make sure to consult your doctor about how to safely begin exercise.

I simply lack the motivation to exercise.

If you want the benefits of exercise, plan and map out when and what you will do. Setting realistic goals can help motivate you and remind you what you are working toward. Invite a family member or friend to join you on a regular basis or find an exercise group or class in your community.

You can also work with a Physical Therapist to craft an exercise plan specifically for your needs and goals. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!