How To Avoid "Catching A Cold". by Lindsay Davies Here are a few tips to help you avoid being the next victim.

The Big, Bad Cold
It is no secret that the common cold rears its ugly head often. The symptoms are all too familiar: sneezing, runny nose, cough, headache, sore throat, difficulty breathing, sinus pain, etc. The National Institute of Allergy and Infectious Diseases reported that there are more than two hundred different viruses that can cause these symptoms. So, here are a few tips to help you avoid being the next victim.

Rub-A-Dub-Dub
Did you know that viruses can live up to 3 hours on your skin and they can survive 3 hours on most surfaces? In order to combat those pesky viruses, make sure to wash your hands frequently. Most Americans are unaware of proper hand washing techniques. Read the tips below and get to a sink and start “rub-a-dub-dubbing!”

1. Wash your hands often, using soap and water or antibacterial products. Use warm or hot water whenever possible as this is more effective in killing bacteria.
   
2. Apply soap generously and lather for at least 15-20 seconds, making sure to cover all areas of your hand, including fingernails!
   
3. Dry hands and use a paper towel to turn off the faucet. Germs linger everywhere!
   
4. Keep some antibacterial/ hand sanitizer in your purse or pocket, just in case!

1. Hit the snooze button! Make sure to get plenty of rest because sleep deprivation weakens the immune system and increases susceptibility to colds. 8 hours of sleep is needed for good health.
   
2. Eat a healthy diet, drink plenty of fluids, and refrain from smoking.
   
3. Go for a walk! Make sure to get adequate exercise, at least 30 minutes of moderate activity a day.
   
4. Take a deep breath! Try to reduce stress in your life.
   
5. Dress appropriately for the weather. Keep your head and feet covered, as these are the parts of your body that help regulate temperature.
   
6. Look, but don’t touch! Do your best to keep your distance from anyone who is sick.
   

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Patient Rights Specific To Physical Therapy by Mike Maga, Physical Therapist Basic knowledge every patient should understand.

Can I go to any physical therapist or do I have to go to where the doctor recommends?
If your doctor recommends or you feel like you can benefit from physical therapy, you can go to any licensed physical therapist you feel best meets your needs.

Do I need a prescription to get physical therapy?
You do not need a prescription to attend physical therapy. Licensed physical therapists are allowed to evaluate and treat you without seeing a doctor first. Your insurance company is who usually requires a doctor’s prescription for the coverage of your physical therapy treatments.

Do I need a prescription for a specific clinic?
No, any prescription for physical therapy regardless of the name or location on the prescription can be used anywhere. You can take a prescription from another clinic and use it were your needs are best met.

Can I get medical information about my case?
Yes. Regardless of the facility (doctors office, physical therapy, acupuncture, chiropractor, etc.) you, as the patient, has the right for copies of any reports. You should also be told your outcome prognosis throughout the course of treatment.

Who has authorization to view my medical information?
Your doctor, therapist and their supporting staff are authorized to view your medical information. They are expected to maintain the confidentiality of your medical records in accordance with federal privacy laws.

Do I have the right to refuse treatment?
You have the right to refuse all or part of the physical therapy treatment that you are not comfortable with.

Can I change physical therapists?
Yes. If the physical therapist is not meeting your needs you may change therapists. You also have the right to ask for your prescription back and change facilities if you choose.

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Osteoporosis Is A Major Public Health Threat. by Mike Maga, Physical Therapist But it is a treatable/reversable disease.

What – Me, worry?
Osteoporosis is a major public health threat. One out of every two women and one in four men over 50 will have an osteoporosis-related fracture in their lifetime. As you can see it is not just for women anymore. More than 2 million American men suffer from osteoporosis, and millions more are at risk. Each year, 80,000 men suffer a hip fracture and one-third of these men die within a year. A staggering number considering it is a treatable/reversible disease.

We are what we EAT
The foods we eat contain a variety of vitamins, minerals, and other important nutrients that help keep our bodies healthy. All of these nutrients are needed in a balanced proportion. In particular, calcium and vitamin D are needed for strong bones as well as for your heart, muscles, and nerves to function properly. Adults need 1200 mg of calcium daily. Foods such as skim milk, green leafy vegetables (broccoli, spinach, green beans, etc.), sardines and beets are great ways to feed our bodies calcium.

We’re going to PUMP YOU up
Like muscle, bone is living tissue that responds to exercise by becoming stronger. We build up bone mass until about age 30 then we start losing bone mass. The best exercise for our bones is weight-bearing exercise. This is exercise that forces us to work against gravity, such as walking, hiking, jogging, stair climbing, tennis and weight training. Even 20 minutes of walking 3 times a week significantly decreases bone loss.

Can’t break MY BONES
Osteoporosis is a reversible disease. A comprehensive osteoporosis treatment program includes a focus on proper nutrition, exercise, and safety issues to prevent falls that may result in fractures. In addition, a physician may prescribe a medication to slow or stop bone loss, increase bone density, and reduce fracture risk. If you need assistance with your exercise program or need to discuss fall prevention, contact Wheenk! Physical Therapy at 949-498-8312.

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You Can Feel Like A Giant If You Eat Your Greens! by MIke Maga, Physical Therapist Give your immune system a colorful boost.

Seeing Red
Is there a better way to fight heart disease and certain cancers than eating strawberries? Fruits such as strawberries, tomatoes, red and pink grapefruit, watermelon, papaya and guava have been shown to do just that. They are also low in calories and provide excellent dietary fiber. Make your next dessert a bowl of strawberries, watermelon, or papaya and you will be doing your heart a favor.

Orange Crush
Orange vegetables and fruits like oranges, sweet potatoes, mangos, carrots, and apricots provide beta-carotene, vitamin C, and folate. These nutrients boost the immune system, improve vision, help prevent some types of birth defects, and decrease chance of heart disease. If you are starting to feel like a cold is coming on, crush it with orange!

Jolly Green Giants
Spinach, collards, kale, broccoli, cabbage, and brussel sprouts are truly giants in the nutritional world. These vegetables have been associated with helping to prevent vision loss, cancers, skin damage by the sun, smoke damage to the lungs, and clogging of the arteries. They too are a great source of dietary fiber to help keep regular. You can feel like a giant if you eat your greens.

You Won’t Feel The Blues With Blue
To give your immune system a boost and increase anti-oxidants in your system you need to get the blues. Berries that have bluish coloring (e.g. blackberries, blueberries, boysenberries, grapes, and even raspberries) provide nutrients that can reduce inflammation, protect nerves and connective tissue (including blood vessels), decrease diabetes, and fight cancer. With spring here and summer around the corner you can get the blues, berries that is, and feel great.

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Nutritional Tips For The Summer. by Mike Maga, Physical Therapist Eating fruits helps promote better digestion...

Water, Water, Everywhere
During the summer month’s people spend more time outdoors and this can be a problem when living in Southern California. The temperature rises and we loose significantly more water. A water loss of 4-5% reduces work ability by 20-30%, reduces concentration, and increases risk of injury. Try to increase water consumption by drinking a cup when you wake up, with every meal, and before you go to bed. So even if you need a little help, aim to drink 8 glasses of water daily.

The Fruits of Summer
There is an increased supply of fruits during the summer making them less expensive and easier to find. Eating fruits helps to promote better digestion and they are low in total calories. Most berries, grapes, and citrus fruits contain vitamins and anti-oxidents which help the body heal and slow the aging process. So when you want something sweet consider grabbing a fruit.

Veg out with Vegies
Your mom was right you need to eat your vegetables. Most vegetables provide an excellent source of fiber, which helps keep you regular, and are loaded with nutrients. The green ones are especially good for you providing high amounts of calcium, Vitamin C, Vitamin A, Vitamin K, potassium, and many anti-oxidents. When it is time to relax and snack on something reach for the carrot sticks and broccoli heads instead of the potato chips.

Grillin’ & Chillin’
This is the best time of the year to fire up the barbecue. Before you throw another shrimp on the barbe think about the alternatives. Fish and chicken are much better options than red meat and still provide a good source of protein. You can also get creative and try a portabella mushroom, corn, onion, pineapple, bell peppers, or whatever you can think of.

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Reducing The Effects Of Injury by Kristin Massamiri, Physical Therapist

Warming up, strengthening your muscles and cooling down after any type of exercise are excellent ways to help prevent sports injuries.

Unfortunately, even when taking these and other precautions, injuries still occur. One of the most common injuries that we have all probably experienced is either a sprain or a strain.

What is the difference between a sprain and a strain? A sprain is an injury to a ligament, which connects bone to bone. A strain is an injury to a muscle or tendon.

What are the causes of a sprain or strain? Sprains and strains are usually caused by a fall or a twist of the body. Any area of the body is susceptible to this type of injury. Depending on the particular sport, some areas are more at risk than others. For example, gymnasts and tennis players are more likely to suffer hand and elbow sprains and strains while basketball and soccer players are at greater risk for injuring their knee and/or ankle.

What are the symptoms of a sprain or strain? Evidence of a sprain or strain may be pain, bruising, inflammation or swelling of the affected area. At times, you may not be able to put weight on the area or move it.

How should I treat the sprain or strain? The first step in treating a sprain or strain is with R.I.C.E (Rest, Ice, Compression, Elevation).

1. REST: If you do not allow for healing there can be increased tissue damage.
   
2. ICE: Ice helps decrease blood flow, which decreases tissue damage and results in less bruising and swelling. Ice should be applied in 15 minute intervals with at least an hour between application.
   
3. COMPRESSION: Applying compression deters blood accumulation and swelling. Apply direct pressure over the injury and wrap with an elastic bandage. DO NOT LEAVE OVERNIGHT, you may constrict blood flow too much.
   
4. ELEVATION: Elevate the body part above the level of your heart. This will decrease blood flow, limit fluid pooling and aids in healing by returning the collection of debris (swelling) back to the heart.
   

Recovery time depends on your age, general health, and the severity of the sprain or strain. A more severe sprain or strain may require physical therapy or surgery. Consult a medical professional for proper diagnosis and treatment. Play hard, but play safe!

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