Health & Wellness , Physical Therapy , Chronic Pain

Mindfulness – what exactly is it and how do I do it?

Written by Anne Kruse, PT, DPT, Cert MDT, Therapeutic Pain Specialist

When I first encountered the idea of mindfulness I was a busy mother of an infant and a two year old. I was asked by my employer to take coursework in T’ai Chi so I could teach it as part of my job. At that time in my life it seemed exactly like that, just part of my job. But as time has gone on and my practice evolved, I now have a greater understanding of mindfulness.

Mindfulness isn’t a new concept. It has roots in Buddhism and has been integrated into many mind-body therapies such as T’ai Chi and yoga. As much as I hate to say it, I initially thought practicing mindfulness was a waste of my precious time; I had a list of chores to do each day upon returning home from work and didn’t want to miss a moment with my children before bedtime. With more practice I eventually realized that was the key, being in the present.

Mindfulness is defined as awareness of the present moment.

The definition sounds simple enough, but many of us spend a significant amount of time stewing over the past and/or worrying about the future. It is easy to tell someone to let the past go and to stop worrying about the future but it can be difficult to make those changes.

So how can we begin a simple daily practice of mindfulness?

Begin by spending a few minutes being still, quieting the questioning and judgmental thoughts about the past and worries about the future and replacing those thoughts with focusing on something in the moment. Attempt to let your thoughts come and go freely without trying to interpret them. If that proves challenging, choose one specific activity, and focus on it. For example, you could take one bite of food and really think about what it feels like when you first place it in your mouth, what is the texture, the temperature, the flavor and then pay attention to how those things change as you begin to chew the food.

Why is mindfulness important?

(THIS IS THE KEY!)

Worrisome and judgmental thoughts stimulate our sympathetic nervous system which drives our fight-flight-or-freeze response. This response is intended to be a short-lived response to a potential threat. If we are in a constant state of worry and negativity, it results in the fight-flight-or-freeze response running continuously which can lead to changes in our health.

Constant stress can contribute to brain health issues like depression and anxiety, cardiovascular issues, sleep disturbance, digestive issues, and an increased pain response to name a few health concerns.

So, what better time than the present to begin. Mindfulness is easy to do, free and can be done at any time, in any place and in any situation. Like anything, in order to be good at it, it takes practice. So don’t get frustrated when your thoughts stray, just bring yourself back to the present and before you know it, you’ll be living life in the moment.

Health & Wellness , Aches & Pains , Physical Therapy , Chronic Pain

Fibromyalgia – What to Do When the Fibro Ignites

Used with permission from the APTA Private Practice Section

As we head into the dog days of summer, the weather is heating up. For the nearly 5 million people in the United States with Fibromyalgia, they might experience a different kind of heat – the burning pain that typically comes along with this diagnosis.

What is Fibromyalgia?

Fibromyalgia is a chronic condition that can cause a wide range of symptoms throughout the body. It’s usually diagnosed between the ages of 30 and 50, and 80% to 90% of the people affected are women.

The most common symptoms are:

● chronic pain all over the body

● fatigue

● memory problems

● sleep disturbances

● depression or anxiety.

How Does Physical Therapy Help?

Because of the wide range of symptoms, fibromyalgia can be a debilitating condition. It is not uncommon for people to begin avoiding activities altogether because of pain and fatigue. This begins a cycle of deconditioning that not only impacts the person’s overall health, but also makes the symptoms of fibromyalgia worse. The cause of fibromyalgia is currently unknown and there is no cure, so physical therapy treatments are designed to reduce and manage the symptoms. This requires a multi-pronged approach.

Common treatments include:

Education

The first step in treating fibromyalgia is often helping people understand what’s going on, and what they can do about it. Research has shown that people who are knowledgeable about their condition have better outcomes, more confidence, and cope better.

Decrease Pain and Improve Range of Motion

Physical therapists are movement experts with a lot of tools and techniques to help with the pain and stiffness caused by fibromyalgia. A PT might use gentle manual therapy or massage, prescribe specific stretches, or a simple yoga routine. They might also use modalities like electrical stimulation, biofeedback or in states where it is allowed, dry needling.

Exercise

Once patients understand the condition and are able to move a little better with less pain, exercise often enters the treatment picture. Research has shown that low to moderate intensity aerobic exercise like walking, biking, or swimming is important in managing fibromyalgia symptoms. It can help with pain, fatigue, sleep disturbances, depression, and more. Physical therapists and patients work together to find the right type of exercise and the right intensity to best manage fibromyalgia. They often have to start slow, and make adjustments along the way.

Each physical therapy session is tailored to the needs of the patient and will vary depending on the severity of their symptoms. Despite there still being no cure for fibromyalgia, physical therapists can help with pain management, strength, mobility, fatigue and function to help patients find relief from their symptoms.

Physical Therapy , Health & Wellness , Blog

Are You Drinking Enough Water?

Written by Ashley Wood, PT

Importance of Drinking Water

Water is one of the six nutrients that is essential for life. While your body can survive for weeks without food, you can only survive a few days without water. Water makes up 50%-70% of your body weight and is important for all systems in your body to function properly.

Some of the roles water plays in your bodies include:

getting rid of waste
regulating body temperature
carrying nutrients and oxygen to all cells of the body
converting food to energy
cushioning vital organs
and lubricating joints

If you are not taking in enough water, your body is unable to function properly.

If you have poor hydration…

Your circulation can be affected and prevent your organs from getting necessary nutrients.
You can feel tired, irritable, and cranky.
You can have difficulty focusing and thinking clearly, which can make you less productive.
You can feel stiff, sore, and achy.

How Much Is Enough?

Many people do not drink enough water every day. At a minimum, you should drink half of your body weight in ounces every day. So, if you weigh 150 pounds, you should be drinking 75 ounces of water each day. Some of your fluid intake can be from drinks that are made primarily of water such as tea, fruit juices, sports drinks, and coffee, but most of your fluid intake should be water. If you are drinking caffeinated drinks, you can only count half the amount of that beverage (16 ounces of caffeinated coffee would count for 8 ounces of fluid intake). This is because caffeine can promote increased urination, so you will be losing some of the fluid you are taking in. Keep in mind that drinking sports drinks, fruit juices, and other sweetened drinks increases the amount of sugar you are consuming, so it is a good idea to drink these sparingly. The recommendation for daily water intake is based on your body working under normal conditions. If the weather is hot/humid or you are exercising, you will need to increase your water intake since your body will be losing more fluids through sweat.

Signs You Are Not Getting Enough Water

The best way to tell if you are well hydrated is by the color of your urine. Urine should be pale yellow (like lemonade) in color to nearly colorless. If your urine is darker in color, then you need to drink more water. Being thirsty is another sign that you are dehydrated. You should be drinking water consistently throughout the day to avoid getting to the point that you feel thirsty.

Signs of dehydration include:

dry mouth
headaches
nausea
decreased urine output
confusion
dizziness
lightheadedness
fatigue
extreme thirst
constipation
dry skin
heart palpitations
low blood pressure.

These can be acute signs of dehydration, but you can also be chronically dehydrated and have some of the symptoms.

Tips for Increasing Water Intake

Increasing your water intake to the daily recommended amount can seem like a daunting task. The first rule of thumb is not to do this all in one day, or you will spend most of your time in the bathroom. Instead, gradually increase your fluid intake by 4-8 ounces every 1-2 days to allow your body to adjust to the extra fluid. Tips for making sure you are getting enough water each day include:

Drink a glass of water each morning before you eat breakfast.
Keep a jug of the recommended amount of water in your refrigerator and make sure you drink it all every day.
Carry a water bottle with you and drink regularly between meals.
Drink a glass of water with each meal.
Drink water before, during, and after exercise.
Eating plenty of fruits and vegetables can increase the amount of fluid you are taking in because they tend to have a high water content. Fruits and vegetables that are particularly high in water include lettuce, celery, zucchini, cabbage, and melons.
If you do not like drinking plain water, use a fruit infuser water bottle to naturally flavor your water with fruits such as lemons, limes, and strawberries. There are a lot of enhancers to flavor water on the market, but be aware that these have added sugar or artificial sweeteners and should be used sparingly.

Increasing the amount of water you are drinking is a simple an inexpensive way to improve your overall health. Every system in your body depends on water to function properly. If you have further questions about this topic, consult with your health care provider for further information.