April is Nutrition Month

A note from Ann: Here’s some updates on your health and wellness – it’s Nutrition month and let’s take time to improve your immune system. Take time for you and your family to learn about how to build your bodies immune system so you stay healthy. Prevention is key and also being proactive. Let’s read on.
 
Nutrition, sleep and physical activity are IMPORTANT to our HEALTH and boosts our immune system through:
 
1) Sleep – if you are having difficulty sleeping, try a bedtime routine.
  • a) Exercise earlier in the evening after mealtime – a walk outdoors perhaps.
  • b) Follow your walk with a nice relaxing bath or warm shower.
  • c) A cup of Chamomile tea [to increase your serotonin and melatonin levels and boost your immune system].
  • d) Reading a book or magazine.
2) Antioxidants – enzymes that are present in the body and offer protection from damage caused by free radicals from our environment.
  • a) bananas
  • b) blueberries
  • c) lentils, kidney beans, and black beans
  • d) nuts
  • e) fruits and vegetables
  • f) herbs and spices e.g. oregano, marjoram, cinnamon, dried lemon balm, allspice, cloves, and peppermint
  • g) cooked celery and carrots
  • h) Exercise recovery is improved with your increased antioxidant levels. Eat some fruits and vegetables before and after you exercise. Berries, dark chocolate, and green leafy vegetables will all improve your antioxidant levels.
  • source: https://veryhealthy.life/10-important-facts-about-antioxidants/
3) Vitamins and minerals
  • a) Beta-Carotene – the nutrient found in fruits and vegetables F&V) that gives them their yellow or orange color. Try frozen, canned or dried F&V at this time as these will last longer.
  • b) Vitamin A – carrots and sweet potatoes and other orange, yellow and red produce
  • c) Vitamin C – red and green peppers, oranges and orange juice, spinach, potatoes, kiwifruit and tomatoes.
  • d) Vitamin D3 – sunshine helps, or a supplement, tuna, salmon, cod, milk, soy or almond milk, yogurt, fortified cereal, and believe it or not – mushrooms – all help with absorption of calcium and phosphorus
  • e) Vitamin E – may prevent coronary heart disease, support immune function, prevent inflammation, promote eye health, and lower the risk of cancer. All vitamins and minerals are needed to sustain life – in moderation. e.g. Almonds, peanuts and hazelnuts, and vegetable oils, such as sunflower, wheat germ, safflower, corn and soybean oils.
    Sunflower seeds and green, leafy vegetables such as spinach and broccoli also contain vitamin E. 
  • f) Selenium – found in Brazil nuts, meats, mushrooms, seafood and other protein-rich foods
  • g) Phytonutrients such as what is found in red wine (in moderation) and has been shown to have health-promoting benefits. It’s also found in grapes, peanuts and berries.
  • Source: https://veryhealthy.life/10-important-facts-about-antioxidants/11/
4) De-Stressing – if you are anxious or having mood changes, take time to relax and try these for the 7 days. There is no one size fits all way to destress; listen to your mind and body and find the best way for you.
  • a) Exercise and physical activity that you enjoy daily – walking, dancing, yoga, etc. Increase the time or number of times per day that you are active. Reminder: Sitting is debilitating. Get up every few minutes – set an alarm if you need to remind yourself to move every 15 minutes.
  • b) Yoga or pilates or tai chi.
  • c) Deep, controlled breathing. Try slowing your breathing down – in through your nose for 2 seconds, and out through your mouth for 4 to 6 seconds.
  • d) Relaxation techniques where you tighten each muscle then relax each body part sequentially.
  • e) The “Calm app” to listen to as you fall asleep or put on a fan or relaxing music for “background” noise. https://www.calm.com/
 
Here are some other tips and thoughts:
  • Take breaks from watching, reading, or listening to news stories and social media. Try to put together a schedule – especially if you have children or grandchildren staying with you.
  • Connect with others. Talk with friends and loved ones over the phone or via video chat about your concerns and how you are feeling.
  • Take care of yourself. Take deep breaths, stretch, meditate, or pray. Try to eat healthy meals, exercise regularly, and get plenty of sleep.
 
Best health always,
Stay safe,
Ann
 
PS try MyPlate app – to find out more view the video: https://youtu.be/57H3DrD8koI

October is Breast Cancer Awareness Month

October is Breast Cancer Awareness Month.

Early detection is key.
Performing monthly breast examinations are highly recommended. Encourage your loved ones to have yearly mammograms. If in doubt, seek out medical attention! I learned from my sister who had Breast cancer at age 31. Don’t wait!

Can I perform exercise or physical activity after Breast Cancer?
The answer is a resounding “Yes”. Cancer risk factors decrease with each acute bout of exercise. The accumulation of 150 minutes of moderate exercise and/or physical activity each week is recommended. Structured exercise can also prevent other diseases such as diabetes, heart and respiratory diseases. Physical activity also helps with improved mood and well-being. In short, any and all activity counts for your lifelong health and wellness.

What kinds of exercise can I safely perform during medical therapy sessions?
For people who have cancer and are in the midst of chemotherapy or radiation therapy, exercise can prevent tissues and muscles from becoming stiff and weak after a lumpectomy or radical mastectomy movement is essential.

Gradually increase your activity. Listen to your body. Breathe. What’s important is to maintain your strength, endurance and flexibility plus quality of life. 

Strength: Strength training can keep your muscles in good shape to do your daily work, chores, and feeling good about your body.

Endurance: Aerobic activities, such as walking or cycling, can help keep your other joints moving freely so you have more energy for your favorite hobbies or for playing with your children or grandchildren.

Flexibility: Yoga can help with flexibility, balance, and strength so that you can put on your bra, tie your shoes and go to the grocery store or shopping. Yoga can also help with pain and stress management to get through your days and nights with better sleep hygiene. 

What about lymphedema after surgery?
If you have had breast cancer and surgery, some complications that may occur include lymphedema, loss of arm mobility, strength and function, depending on the extent of your surgery and stage. Early detection is important at stage 0, 1, 2 and before local spread stage 3, or metastases at stage 4.

Gentle active movement or physical activity helps reduce lymphedema (swelling of the involved arm), reduces stiffening of tissues including muscle and facia from the underlying bones and joints. You may need to seek and expert in lymphedema management. 

What is Cancer-Related Fatigue?
Short bouts of exercise and a walking program integrated into your daily routine (at times when you are less fatigued) can improve conditioning. In combination, nutrition, sleep hygiene and physical activity form the triad of recovery from breast cancer.

How can I minimize Pain?
Movement can reduce pain when performed in therapeutic amounts. Soft tissue mobility and strengthening in combination with gentle stretches may be helpful to reduce your pain.

Are individual or group sessions best for me?
After a diagnosis of breast cancer, exercise sessions under the supervision of an expert physical therapist is vital for your successful return to full functioning and quality of life. Having someone to support you can be fun!

Quality of life is the ultimate goal as you return to typical activities to get your life back after breast cancer. After my sister went through breast cancer at age 31, she came back with so much energy and passion for life. She is an inspiration to me and so many others. 

Contact Dr. Ann H. Newstead, PT, DPT, PhD for more information or a complementary 30-minute Discovery Consultation Visit. A Healthy Life for All Ages!

Phone: 210-833-8336
Email: ahnewPT@gmail.com
FB: @ahnewphysicaltherapy
Web: https://www.ahnewphysicaltherapy.com/