How can you avoid being duped?

The article detailing the ferret-poodle incident was very kind in giving us a few guidelines on how to spot a ferret. Things like size, weight, and a description of the weasel-war dance were included. With regards to healthcare the first line of defense is the old adage “If it’s too good to be true, it probably is”. If someone tries to sell you amazing results with no effort or cost- let the red flag go up and proceed to step number two. Do your research! So much is just a click away including expert articles, customer reviews and personal experiences. Keep to reputable websites like webmd.com to make sure you are getting accurate information. Weigh your decision carefully and consult with your doctor before making a major life change.

At Synergy Healthcare we consider the whole body when treating headaches, joint pain, back pain, whiplash, abdominal pain and more. Synergy Healthcare’s staff of highly trained physical therapists, occupational therapists and massage therapists are ready to work with your doctor to get you on the road to recovery! Call us at (509) 413-1630 or email us at info@synergyspokane.com for more information.

Have you seen something crazy in the news lately? Email, comment below, or give us a shout out on Facebook- we’d love to hear all about it!

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Gluten Sensitivity?

Foodie phases come and go but Gluten Free is here to stay- what should you know before you buy into the hype?

What is Gluten?

Gluten is a protein found in wheat and other species of grain such as rye, spelt and barley. It can also show up in various processed foods such as beer, imitation meat, even ice cream!

Do I have a Gluten allergy or sensitivity?

Celiac disease is an autoimmune disease caused by a negative reaction to gluten and affects an estimated 2.18 million people in the United States. For those diagnosed with Celiac disease a gluten free diet is essential for maintaining good health. Recently though doctors have discovered that some people have a gluten sensitivity without testing positive for Celiac disease. Some symptoms of these conditions are:

• Chronic diarrhea, constipation or gas
• Anemia or unexplained pallor
• Fatigue
• Skin rashes
• Abdominal pain and bloating
• Unexplained weight loss
• Infertility or miscarriage
• Headaches or joint pain

If you are presented with these symptoms consult with your doctor before undergoing a plan of treatment. Sometimes Naturopaths are a better resource in helping you figure out what comprehensive dietary issues you may have including gluten sensitivity. An accurate diagnosis is very important because there are many diseases that present the same symptoms and you don’t want to waste time and money on treating the wrong thing!

If I don’t have Celiac disease or a gluten sensitivity should I still go Gluten Free?

Though going gluten free is the “in” thing to do for weight-loss right now there is something very important to keep in mind- gluten free doesn’t automatically mean healthier! Some gluten free products have added fat and sugar to make them taste better. So by swapping your whole grain toast for a gluten free muffin you just sabotaged your diet! Also since gluten free products have the perception of being healthier people tend to eat more of them.

Besides the weight loss (or lack thereof) aspect there are also severe nutritional issues to consider. Most flour products are fortified with important vitamins and minerals such as Vitamin D or calcium. When you cut out gluten you could be cutting out an important chunk of nutrition. If you do decide to make this transition do it under the supervision of your doctor and a nutritionist. Stay tuned in- in future blog posts Synergy Staff will share their favorite healthy gluten free recipes!

As mentioned before some of the symptoms of various conditions can be interpreted as Celiac Disease or a gluten allergy. At Synergy Healthcare we consider the whole body when treating headaches, joint pain, incontinence and abdominal pain. Synergy Healthcare’s staff of highly trained physical therapists, occupational therapists and massage therapists are ready to work with your doctor to get you on the road to recovery! Call us at (509) 413-1630, check us out on Facebook or email us at info@synergyspokane.com for more information. In the mean time check out some of our other articles about drinking enough water or some of the wellness classes offered here at Synergy Healthcare!

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Step #1- Find your maximum heart rate.

220 – (your age)= Your maximum Heart Rate

Example: If you’re 30 years old your maximum heart rate is 190 Beats per Minute (bpm)

Step #2- Determine your goal intensity.

There are three levels of exercise intensity: light, medium and intense. Each level has an heart rate range as listed below:

Light- 40-50% of Maximum Heart Rate

Moderate- 50-70% of Maximum Heart Rate

Intense- 70-85% of Maximum Heart Rate

You can figure out your personal range mathematically by multiplying your Maximum Heart Rate by the highest and lowest percentage of the range. Or you cant skip all that work and use a handy-dandy chart like this:

Example: If you’re 30 years old and you want to do an intense level workout you’re goal range is 70-85% of your maximum heart rate.

Maximum Heart Rate 220-30=190 beats per minute

70% of maximum heart rate is 190 x 70%=  190 x .70=  133

85% of maximum heart rate is 190 x 85%= 190 x .85 = 162 bpm.

So for a intense work out your heart rate should be between 133 and 162 bpm.

Step #3- Take your pulse

Heart rate monitors are readily available and prices start around $40. But if you don’t have one don’t worry! All you need is a clock/stop watch and you can figure out your heart rate yourself. First find the pulse on your wrist or on your carotid artery on your neck (to the right or left of your trachea), then count your heart beat for 10 seconds .  Once you have that number multiply it by 6 to get your beats per minute.

EX: If you counted 25 beats then your heart rate is 150 bpm.

Don’t let the math scare you! These are just some tools to help you gauge your exercise more accurately but the most important thing is to listen to what your body tells you. There are so many ways to make movement a part of your life. Synergy offers yoga and Feldenkrais® classes to help you make the transition into a more active way of life. Unfortunately injuries can happen and Synergy’s staff of physical therapists, occupational therapists, and massage therapists are here to get you back in the game. Email us or give us a shout out on Facebook if you have any questions!

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Experts agree that a healthy lifestyle starts with at least 30 minutes  of physical activity everyday. It doesn’t have to be boring exercise. Walking is a great way get moving and appropriate for all ages. Does 30 minutes sound like a lot? Here are some tips to make it manageable:

• Make it easy- try three 10 minute walks throughout the day instead of knocking it out all at once.
• Make it a choice- park far away from the store entrance or take the stairs, yes it sounds cliche but it WORKS!
• Make it fun- try window shopping or find a local park that you like.
• Make it convenient- pack your shoes with you.
• Make it a part of your schedule- consistency is key in building new habits!
• Make it sneaky- while watching TV take a walking break during commercials.
• Make it family or friend time- getting people you care about involved makes it special.
• Make it funky! Make a play-list of your favorite songs so that time flies.

Don’t like to walk? Here are some other ways to get your 30 minutes a day:

• Go for a bike ride
• Take a dance class
• Take your invisible dog for a jog
• Fly a kite on a not so windy day
• Jump rope
• Take up a hobby like slack-line or gardening
• Dig out the elbow-grease and clean your house- all that scrubbing will work up a sweat!

Have more ideas? We want to hear them! Give us a call, comment or give us a shout-out on Facebook!

Whatever you choose to do be careful and don’t injure yourself! Accidents do happen though, and Synergy Healthcare in Spokane has a staff of highly trained physical, occupational and massage therapists who can treat neck pain, back pain, sprains, strains and much more!

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Sometimes too much exercise is not a good thing!

If you do a web search of the above question you will get a range of answers but the general consensus is 30 minutes a day of moderate exercise is the bare minimum for adults. Depending on your fitness and weight-loss goals doctors may recommend anywhere from 30 to 90 minutes a day. People with chronic health conditions and the elderly are encouraged to get as much physical activity as possible, under the supervision of a doctor. You might want to consider starting with gentle yoga or Feldenkrais “Awareness Through Movement” lessons.

What qualifies as moderate exercise?

There are no rules for what is “moderate” because everybody is different. Find out what is moderate to you depending on how you feel or your heart rate.  For moderate exercise you should be noticing your breathing is deeper and quicker but not gasping, you break a sweat after approximately 15 minutes of activity and talking becomes harder but not impossible. Using your heart rate to determine exercise level involves math (aaah!) but can be a more clear-cut way until you become more aware of your body.

What are the benefits of 30-minutes a day?

Exercise does amazing things for our body, here are the highlights:

• Helps control weight.
• Boosts the immune system to combat disease and or infection.
• Releases endorphins and other neurotransmitters that improve mood and help fight depression.
• Increases energy level.
• Improves the the quality of sleep.
• Strengthens bones.
• Increased muscle contractions to improve lymph flow.
• Enhances brain power by increasing circulation of oxygen and nutrients to your brain.

What if I already do 30 minutes a day?

Why not try a new challenge? Try adding a little bit more time to your workout or do more other mini-workouts throughout the day. Strapped for time? Make your 30 minutes count by adding high intensity intervals, like Cross Fit. Get creative! There are so many ways to make movement a part of your life. Synergy Healthcare  in Spokane offers classes along with Physical Therapy, Massage Therapy, Occupational Therapy, designed to help you take that next step- give us a call to see how 509-413-1630.

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Smoking is Great for Skeletons

In a word: YES! On so many levels and in so many ways that little cigarette is sabotaging your life. Nicotine addiction is one of strongest addictions out there. Quitting is never easy but here are some motivating factors:

• Smoking is directly related to over 12 kinds of cancer including the most lethal of all: lung cancer.
• Smoking increases the risk of stroke up to 400%.
• Smoking increases risk of heart disease up to 400%.
• Smoking is related to infertility, risk of miscarriage and Sudden Infant Death Syndrome (SIDS).
• Smoking causes bad breath and yellowed teeth.
• Smoking affects the health of your family members through 2nd and 3rd hand smoke. 3rd hand smoke is the residue left on all surfaces including clothes, upholstery, counter tops, etc, when you are finished smoking.
• Smoking is losing its social “cool factor”.  Smoking is banned from many public areas and some employers are refusing to hire smokers despite cries of discrimination.
• Smoking places a huge financial burden on users. Not only is there the cost of the cigarettes, but also the the diminished resale value of everything you purchase, increased cost of cosmetic supplies, increase health and insurance costs.
• Smoking damages your overall health so you body can’t heal from the stress of everyday life. This can lead to neck pain, back pain, headaches, and an increased risk injury.

How do I quit?

There is no cookie-cutter answer to that question as we are not cookie-cutter people. Do some research and find ideas that will work for you. Here are some suggestions to get you started:

• Pick a “Quit Day” and stick to it. Preparation is key to this- do research to familiarize yourself with the withdrawal symptoms you will deal with and make a plan on how to deal with them. Talk to your doctor about the pros and cons of nicotine replacements like patches or gum.
• Leave motivational statements or affirmations around like “You can do it!” or “You are stronger than you think!”.
• Avoid the temptation to smoke by avoiding people or areas that are associated with smoking.
• Make new habits. Smoking is usually associated with the daily routines of living so shake things up a bit. Take a walk before breakfast or change your cup of coffee for tea.
• Delay and distract yourself when you feel the urge to smoke. Say “I’ll just hold on for 10 more minutes” and then immediately find another activity to keep you and your busy. You could start a good book, go for a walk, try a new recipe, pick up a new hobby like wood working- the possibilities are endless!
• Breathe! Take a few moments throughout the day to breathe deeply and think about all the reasons why you decided to quit and all the benefits for you and your loved ones will gain.
• Replace the calming effect of nicotine with other, healthier ways. Synergy offers yoga and stress reduction classes which will give you techniques to help you reduces and manage the stress of every-day life.
• Reward yourself! Buy yourself a treat with the money you save or save up for a big ticket item like a vacation. Even better find free things to do- check your local library or newspaper for things going on and get involved with the community!

What if I fail?

The hard truth is that you probably will slip up and start smoking again. The key is not to give up! Don’t adopt the attitude that it can’t be done. Get some friends on board for a support system, call a quit help line, talk to your doctor or a counselor. Remember each person is motivated by different things- find out what works for you and stick with it.

Do you have a personal experience you’d like to share? Email, comment or give us a shout out on Facebook- we’d love to hear about it!  If you need us we offer physical therapy, massage therapy, occupational therapy, Feldenkrais, yoga.

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• You don’t like the taste
• You feel bloated
• You have to go to the bathroom ALL THE TIME
• You forgot your water bottle at home
• You don’t like drinking cold things during the winter

If your looking for a reason to not drink water you’ll find plenty BUT if you decide to face the challenge head on here are some tips to make drinking more water easier- you might even like after awhile!

• Add a little lemon or cucumber for flavor.
• Increase you water intake gradually to let your body adjust.
• Keep water bottles in your car, at the office, in your gym bag/purse etc- you can run but you can’t hide!
• Find a tea that you like and drink that on cold days.
• Replace one soda/alcoholic drink with water each day.
• Take one sip of water after each bite of food.
• Add reminders to your calendar or make a water tracker- hold yourself accountable!
• Get some friends involved- wellness is better together.

Why do we push this with our clients?  It’s actually because once they increase their water intake, their tissues start to respond, the lymphatic system also becomes more responsive and they can process toxins much more easily as we start to work on them.  Receiving massage therapy, or physical therapy or any of the disciplines we offer like myofascial release or lymphatic drainage will all be more effective if a person is hydrated.  Being dehydrated can contribute to increased muscle pain and  headaches.  So go out there and drink more water!

Once you get on the wellness train the possibilities are endless- Synergy offers a variety of classes to help you through the journey. Call, comment or email your questions and we’ll be happy to help!

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Balance and Ease

While yoga poses create awareness, they can become habitual in the way they are practiced. Without realizing it, many are using more effort than is needed  which can lead to neck pain, back pain, during their yoga practice, making it a much more difficult and potentially painful experience. The gentle, simple, inquisitive process of an Awareness Through Movement (ATM) lesson opens and deepens your kinesthetic knowledge paving the way for a better yoga experience.

Feldenkrais emphasizes small, enjoyable and subtle movements to give more insight into the way that you habitually move. Once a bad habit is discovered it can be retrained into a more efficient pattern. This can improve yoga poses and deepen the practice, guiding to you to move more smoothly and easily. By slowing down, so that we can sense and feel more clearly how we are moving, we begin to experience the yoga postures as dynamic, rejuvenating and endlessly interesting.  Flow, fluidity, and flexibility—supple strength and repose-in-action—welcome to your new yoga experience!

What Feldenkrais – “Awareness Through Movement” lessons can do to help improve your yoga practice:

• increased awareness of self
• increased range and ease of motion
• help identify habitual misuse and/or overuse of self
• unify the body as a “whole” in yoga asanas
• further enhance breath work
• break down asanas into smaller, slower, easier segments

The essence of yoga has always been about transformation, invention, and adapting to the times. In that spirit, Feldenkrais is an exquisite way to enter into the practice of yoga that is relevant, safe, and empowering for you, as an individual. First and foremost, the Feldenkrais Method is concerned with learning—our endless human potential to reorganize and adapt, to reinvent ourselves and evolve—much like the essence of yoga.  We offer Feldenkrais and Yoga along with Physical Therapy,  Massage Therapy and Occupational Therapy in Spokane

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Sinus pressure, facial pain, sinus congestion, and headaches are patient complaints that we hear every week. Patients with these symptoms can be treated with a counterstrain approach that helps the health of the sinuses. The sinuses can be treated by treating the 4 cranial bones around the sinuses. Some of the bones in the face move forward and back or rotate in and out in what’s called a Cranial Rhythm. Counterstrain treatment improves the motion of the bones to create a pumping motion that vents or opens up the sinuses to keep them clear. Venous and lymphatic drainage is also helped by this pumping action and is important for the health of these tissues.

The treatment program also includes treatment to dysfunctional neck and upper back vertebrae’s that excite the sympathetics to the sinuses promoting improved health by increasing cranial arterial flow and lymphatic drainage.

We can release or mobilize bones in the head by using specific techniques to drain congested sinuses. Also new are techniques for the cranial, venous, lymphatic and arterial system. These techniques will relieve  sinus headaches, congestion and pain secondary to previous facial trauma, car accidents and infections. Colds and allergies effect the sinuses but severity of symptoms can be lessened when improved function is present.

You can find this technique offered by our Physical Therapy and Occupational Therapy practitioners at Synergy Healthcare in Spokane, Washington.

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Rolfing Session Diagrams

Rolfing is initially done within 10 consecutive sessions spaced one to two weeks apart. This has been nicknamed the “10 series”. The   results of Rolfing are progressive and cumulative and each session builds on the results from the   previous one.

Committing to the 10 series offers the best results but a shorter 3-session trial period is also available for those who wish to see if this therapy is a good match for their body. If there are outstanding chronic conditions or injuries, then one to three sessions of specific local work may be  necessary before entering into any series.ht away yield

The 10 Series is divided into three sections: the sleeve sessions, the core sessions and the integration sessions.

Superficial (Sleeve) Sessions 1-3

These sessions focus on assisting the body in opening, unwinding and lengthening to organize the superficial layers of the body.

Core Sessions 4-7

These sessions are focused on activating the deep tissues of the body and restructuring these areas from the ground up.

Organizing Sessions 8-10

These sessions are the culmination of the series. The focus is on reinforcing the new body positions with more precise balancing.

Andrew Ybarra offers this comprehensive approach to improving your posture and increasing your ease of motion.  You can find him at Synergy Healthcare in Spokane. Rolfing is offerred along side Physical Therapy, Occupational Therapy and Massage Therapy at the clinic.  It is very effective for all kinds of pain including neck pain, back pain, foot pain, hip pain, shoulder pain, and headaches.

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