How Physical Therapy Can Help You Get Healthier
From fad diets to detoxes, the media regularly bombards us with messages about how to get healthier. Even seemingly simple advice like “exercise regularly” can be difficult to navigate when fitness influencers battle it out to prove that their 30-day program is better than the rest. At Boost Physical Therapy we want to help you cut through the noise. Our trained experts take a holistic view of health and wellness and understand that good health isn’t just about physical health but mental and emotional health, too. We also know that everyone isn’t starting from the same place — and that’s okay! We’ll meet you where you’re at and help you develop strategies to find a health-promoting regime that works for you.
Despite what you may have read on social media, evidence-based health-promoting behaviors are fairly straightforward. However, they can be difficult to implement, especially between work, family, and other obligations. We get it. That’s why we advocate for small, simple changes that can make a big difference.
Are you ready to start making healthy changes in your life? Call us today to set up an appointment!
What It Even Means to “Be Healthy”
The World Health Organization defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity,” which speaks to the complexities of health as a concept.
Good health also means different things to different people. For example, an 80-year-old on medication to manage high blood pressure and diabetes might consider herself healthy because she’s still physically active and can live independently. Meanwhile, a 20-year-old with no health conditions and excellent metabolic health might consider himself unhealthy because he struggles with exercise.
Living an entire life free of disease or illness is impossible for most of us. However, we can still strive to live as healthy as possible. Moving regularly, managing stress, and eating a nutritionally dense diet will help you feel your best, regardless of whether or not you meet the WHO’s (or anyone else’s) definition of “healthy.”
5 Simple Tips for Healthy Living from Our Team
- Get Enough Sleep: Getting a good night’s sleep is one of the most important things you can do for your overall health. A lack of deep REM sleep will have physical and psychological ramifications, affecting cardiovascular health, insulin levels, and cognitive abilities. Aim for 7-8 hours of sleep a night.
- Move Your Body: Exercise is another health-promoting behavior that has a big impact. Regular exercise improves your metabolic health, elevates your mood, and helps you stay mobile even as you age. Aim for 150 minutes of moderately intense exercise (i.e., walking) each week–that works out to about 22 minutes daily!
- Eat a Nutritious Diet: Although it may seem like certain foods cycle in and out of “health food” status, research has confirmed the ideal diet: one that’s varied, with plenty of fruits and vegetables, whole grains, and lean meats. One simple tip for eating healthier is to emphasize adding healthy foods to your meals rather than restricting less healthy choices.
- Stay Hydrated: As part of that nutritious diet, ensure you drink plenty of water throughout the day. Hydration helps prevent injuries and may lessen your chances of developing chronic illnesses. Current recommendations vary but usually land at around 8 cups a day.
- Meditate Daily: Taking five minutes each day to practice deep breathing and mindfulness can, like exercise, have a radiating effect on your physical and mental health.
Physical Therapy’s Role in Promoting Good Health
Our physical therapists have several tools to help you live the healthiest life possible:
- We can help you manage or resolve injuries and/or painful conditions that keep you from being physically active.
- We can help you develop a fun, effective exercise program that suits your interests and abilities.
- We can identify areas of musculoskeletal weakness or impairment that might cause problems for you down the road — and give suggestions for managing that impairment now!
- We can show you relaxation techniques to manage stress.
- And much more! When you visit us, we’ll create a customized program that addresses your unique needs.
Find Good Health with Boost Physical Therapy!
Our team of movement and musculoskeletal experts is here to help you live a full, healthy life. To get started, call us to schedule an appointment today!
Recipe of the Month: Classic Lasagna
Ingredients:
- 12 lasagna noodles: oven-ready or no-cook noodles
- Optional garnish: sprinkle with fresh basil or Italian parsley.
- 1 tablespoon olive oil
- 1 onion, diced
- 4 garlic cloves, minced
- 1/2 pound ground beef
- 1/2 pound ground pork
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon dried oregano
- 1 teaspoon dried sage (or Italian seasoning)
- 1/2 teaspoon ground fennel (or 1 teaspoon fennel seeds)
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon red pepper flakes (optional)
- 40 ounces marinara sauce (5 cups), divided.
- 1/4 cup broth
- 15 ounces ricotta cheese
- 1 egg
- 1/2 teaspoon salt
- 1/2 teaspoon nutmeg
- 1/2 teaspoon black pepper
- 3/4 cup grated parmesan cheese or pecorino cheese, divided
- 2 & 1/2 cups grated mozzarella cheese, divided
Directions:
- Set the oven to 350F
- Make the Italian Sausage: Saute onions in olive oil over medium heat in a large pan or skillet until softened, 4 minutes. Add garlic and stir in for a minute. Add ground beef, pork, salt, pepper, oregano, sage, fennel, smoked paprika and red pepper flakes (if using). Stir regularly, incorporating the spices into the meat for 7- 8 minutes until the meat browns.
- Meat Sauce: Add 3 cups of the marinara sauce and the broth to the browned meat. (Reserve two cups of plain marinara for the bottom and very top of the lasagna.) Cover, simmer five minutes and remove from heat. You’ll have 4 ½-5 cups of meat sauce.
- Cheese Filling: In a medium bowl, mix the ricotta, egg, salt, nutmeg and pepper. Add 1 & 1/2 cups of grated mozzarella and 1/2 cup of grated parmesan (we aren’t adding all of the cheese here-saving part of the cheese for the top) and stir until combined. Save the remaining cheese for the top of the lasagna.
- Assemble Lasagna: Spread one cup of the reserved marinara on the bottom of a greased 9 x 13 pan. Place 3 lasagna noodles on top of the sauce. Spread 1/3 of the ricotta cheese mixture evenly on the noodles, then spread 1 ½ cups of the meat sauce. Repeat this layering sequence 2 more times, pressing down lightly with each layer.
- For the top layer, place the last of the lasagna noodles, spread the remaining reserved marinara over the noodles, sprinkle with parmesan, and lastly, sprinkle with the mozzarella.
- Bake: Cover with parchment paper and aluminum foil, so the foil doesn’t touch the lasagna. Bake in the middle of the oven for 45 minutes or until bubbling. Uncover and bake for 15 more minutes until golden. Optional: Broil for 3-5 minutes until cheese gets bubbly and brown, keep a close eye!
- Let the lasagna rest for 15 minutes before slicing.
