Beyond Wellness Total Care
Welcome to the September edition of our Health and Wellness Newsletter! As we step into the enchanting embrace of autumn, let's Fall into Wellness with a nourishing recipe, a discussion on the importance of Vitamin D and Calcium, the importance of regular physical exams, and another guest article from Dr. Derrick Carrillo PT, DPT, OCS from Preferred Physical Therapy, about fall prevention.
As always, if you need one on one support with your health and wellness, please schedule a consultation with one of our Nurse Practitioners, Nicholas or Brittany.
Recipe Corner: Fall Harvest Salad
As we transition into the beautiful autumn season, it's the perfect time to embrace the flavors of fall. This month, we bring you a delicious and nutritious Fall Harvest Salad that's packed with seasonal ingredients to boost your well-being.
Ingredients:
4 cups mixed greens (spinach, kale, arugula)
1 cup roasted butternut squash, cubed
1/2 cup dried cranberries
1/4 cup chopped pecans, toasted
1/4 cup crumbled feta cheese
1 apple, thinly sliced
2 tablespoons balsamic vinaigrette dressing
Instructions:
Toss the mixed greens in a large salad bowl.
Add the roasted butternut squash, dried cranberries, chopped pecans, crumbled feta cheese, and sliced apple.
Drizzle with balsamic vinaigrette dressing.
Gently toss to combine and serve immediately.
This Fall Harvest Salad is not only a feast for the taste buds but also a nutritional powerhouse, offering essential vitamins and minerals for your health.
The Dynamic Duo: Vitamin D and Calcium for Bone Health
As the days grow shorter and we spend more time indoors, it's crucial to focus on our bone health. Vitamin D and calcium are two vital nutrients that work together to keep your bones strong and healthy.
Vitamin D:
Supports calcium absorption: Vitamin D helps your body absorb calcium from the food you eat.
Regulates calcium levels: It ensures that the right amount of calcium is maintained in your blood.
Promotes bone growth: Adequate vitamin D is essential for the development of strong bones, especially in children and adolescents.
Calcium:
Builds bone mass: Calcium is a primary building block of bones and teeth.
Muscle function: It plays a role in muscle contraction and nerve transmission.
Blood clotting: Calcium helps your blood clot when you get injured.
To maintain good bone health, aim to include dairy products, leafy greens, and fortified foods in your diet for calcium. Spend some time outdoors in the sunlight to allow your body to naturally produce vitamin D, but make sure to practice sun safety and be sure to incorporate some vitamin d rich foods, such as fatty fish (salmon, mackerel, and trout), mushrooms, egg yolks, and cod liver oil. If you have concerns about your vitamin D or calcium levels, consult your healthcare provider for guidance.
The Importance of Regular Physical Exams
Your health is an invaluable asset, and regular physical exams are an essential part of maintaining it. These check-ups offer valuable insights into your overall well-being, including the status of important nutrients like vitamin D and calcium in your body.
During a physical exam, your healthcare provider can:
Assess your general health and identify any underlying issues.
Order blood tests to check for deficiencies in essential nutrients.
Provide recommendations for improving your diet or taking supplements if needed.
Don't wait until you experience symptoms of deficiency; take a proactive approach to your health. Schedule a physical exam today to ensure you're on the path to optimal wellness.
Falling into Fall Prevention: How increasing strength helps to prevent falls.
By Dr. Derrick Carrillo PT, DPT, OCS from Preferred Physical Therapy
How much of a fall risk am I?
First off, what is fall risk and why do I care? Fall risk is your likelihood of tripping, slipping, miss-stepping, and taking a bite out of the concrete. This can result in, at the least, a bruised ego; or at the worst, a broken wrist, hip, or neck. I have seen perfectly healthy adults go from walking their dog on a beautiful fall morning to the sterile room of the ER because they simply were not strong enough to handle the tug on a leash from their miniature Doxin puppy. If this hypothetical person were participating in quality strength training with either an experienced personal trainer or effective physical therapist, the likelihood or “fall risk” of this person could have been significantly reduced. Increased quad, glute and core strength are time tested, effective means of decreasing fall risk. It makes sense right? If you can control what your legs are doing and manage where your trunk is in space, you can probably stay upright long enough to handle any miss-steps.
How can I self-assess my own fall risk?
An easy way to determine fall risk is doing a five time sit to stand. Just as the name of the test implies, stand up and sit down 5 times in a row as fast as you can without using your hands and see how long it takes. Start the timer as soon as you start to stand and end it on your 5th time standing.
- Normal ranges: < 12 sec low fall
- Average 8-10 sec ages 50-79
What can I do to decrease my risk of falling?
What exercises can you do to increase strength?
Squats / Sit to stand / Single leg sit to stand
What exercises can you do to improve balance safely?
Single limb stance with chair.
We hope this article helps you to try a yummy new recipe, ensure your vitamins and nutrients are at an optimal level, and assess your fall risk to prevent future falls! Stay well and have a fantastic month ahead!
Disclaimer: Before making any significant changes to your diet, exercise routine, or supplement regimen, please consult with your healthcare provider or a qualified professional, especially if you have any underlying health conditions or concerns.
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