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 Iberia Sports & Rehab, 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 regimen 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!
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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 healthily 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.
Exercise of the Month
Bird Dog
(Core, Lower Back, Glutes)
Start on your hands and knees on a mat or table. Brace your abdominals and keep your back flat. Slowly raise one arm straight out in front of you while simultaneously raising your opposite leg back behind you until both limbs are straight and parallel with the ground. Lower them back down and repeat with your other limbs. 3 Sets, 10 Reps.
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.
Healthy Recipe: Quinoa Power Bowl
Ingredients:
• 1 cup quinoa, cooked
• 1 cup chickpeas, roasted
• 2 cups mixed greens (spinach, kale, arugula)
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• ½ cucumber, diced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste
Instructions:
Cook quinoa according to package directions and let cool. Toss chickpeas with 1 tbsp olive oil, salt, and pepper, then roast at 400°F for 20 minutes until crispy. In a large bowl, layer greens, quinoa, roasted chickpeas, avocado, tomatoes, and cucumber. Drizzle with remaining olive oil and lemon juice. Season with salt and pepper. Serves 2.
This nutrient-dense bowl provides protein, healthy fats, and fiber to keep you energized throughout the day!
Find Good Health with Iberia Sports & Rehab!
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!
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6027933/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315424/, https://www.who.int/about/governance/constitution, https://www.nhlbi.nih.gov/health/sleep/why-sleep-important