Category: Health

Exercise: A Panacea, Pt. 2: Movement/Safety
Although the medical system is driven by pain, preventative approaches are becoming more prevalent. For seniors, it is essential that falls are prevented. Any fall can cause severe damage and breaking a bone (usually the hip or hand/wrist) is quite common. The scary statistic is that one out of every five people will die within one year of breaking their hip. Thus, prevention is necessary.

The pains and problems from a fall can be significant, and it takes hard work to regain balance and strength in the back and legs.

To a much lesser extent, limitations from stiffness or difficulty performing activities of daily living are warning signs of an existing problem.
When a person has moderate difficulty with a necessary task, treatment is a medical necessity before the problem progresses.

It is not normal to wake up stiff or to have a hard time lifting/carrying.

It is not normal to feel wobbly or to have a fear of falling.

Fixing the physical problems before they grow is a panacea for a healthy future.

PRIME PHYSICAL THERAPY
600 Queen St., C-2, Honolulu HI 96813
808-286-0194 | www.primepthawaii.com
Although the medical system is driven by pain, preventative approaches are becoming more prevalent. For seniors, it is essential that falls are prevented. Any fall can cause severe damage and breaking a bone (usually the hip or hand/wrist) is quite common. The scary statistic is that one out of every five people will die within…
Are You Aging Too Quickly?

Walk into any gym and you will see it full of baby boomers — those born between 1946 and 1964. The oldest of the baby boomer generation is now 73 and the youngest is 55. But age alone does not define the actual physical condition of a person. You may see the 73-year-old doing burpees and the 55-year-old doing Silver Sneakers in a chair.

There are two ways to age as defined by the Functional Aging Institute:1) Primary Aging and 2) Secondary Aging.

PRIMARY AGING

Primary Aging happens in our cells, determining our susceptibility to disease, injury and age of death. These factors are “hard-wired” into our genetic code and cannot be altered. Whatever your genetic predisposition, you can decide to take action in order to slow the aging process.

SECONDARY AGING

Secondary Aging determines deterioration due to lifestyle behaviors, disease processes, environment, injury and illness. These factors are variable but can be significantly controlled by quitting smoking, eating healthier, drinking less alcohol and most importantly — being more active.

Physical activity will help you do the things you enjoy with more ease, such as carrying your own groceries or keeping up with your grandkids. Start working with a personal trainer who can design a program for you that you can do in a gym or at home in order to help you increase your happiness and confidence.

FRAN PATOSKIE
Certified Personal Trainer & Functional Aging Specialist
808-349-5598 | ilovetosweat@gmail.com

Walk into any gym and you will see it full of baby boomers — those born between 1946 and 1964. The oldest of the baby boomer generation is now 73 and the youngest is 55. But age alone does not define the actual physical condition of a person. There are two ways to age as…
Relieving Shoulder Pain

Weekend warriors often develop shoulder discomfort when performing overhead movements while playing tennis, baseball or tackling DIY projects around the house. The longer you suffer, the more damage can occur. Here are simple tips to relieve some symptoms:

1. STOP PAINFUL ACTIVITIES!

Trying to “work through the pain” is a mistake. It is your body warning you of a problem. Avoid that activity and allow inflammation to resolve.

2. REVERSE ROUNDED SHOULDERS

Stretching the pectoralis minor will increase flexibility of the anterior shoulder and chest. Stand with one foot forward against the corner of a wall using it to hold the shoulder back, pinch shoulder blades together, slowly raise the arm up until you feel a deep stretch. Hold for 30 seconds; repeat three to five times.

3. IMPROVE THORACIC (MIDDLE BACK) SPINE MOBILITY:

To be able to reach overhead fully, you need thoracic flexibility. From a kneeling position, lean forward and place your elbows on a chair and drive your chest downwards, stretching the spine and under the arms. Hold for 30 seconds; repeat three to five times.

MOON PHYSICAL THERAPY, LLC
320 Ward Ave., Ste. 107, Honolulu HI 96814
95-1057 Ainamakua Dr., F-11, Mililani HI 96789
808-597-1005 | www.moonpt.com

Weekend warriors often develop shoulder discomfort when performing overhead movements while playing tennis, baseball or tackling DIY projects around the house. The longer you suffer, the more damage can occur. Here are simple tips to relieve some symptoms:
Don’t Just Sit There! Get Up & Move!

Many of us sit for hours at a desk at work and on the couch at home. Our jobs and activities have been trending toward a more sedentary lifestyle. And regular exercise might not be enough to reverse the damage.

Studies now indicate the longer you sit, the greater your risk of developing cardiovascular disease or diabetes. Prolonged sitting lowers your metabolism, increases blood fat and sugar levels, drops your good cholesterol and increases mortality rates. It’s being referred to as a new risk factor, like smoking or high blood pressure.

We know the benefits of exercise, yet getting the recommended 75 minutes of vigorous or 150 minutes of moderate exercise per week is hard.

If you sit for longer than 30 minutes, get up and walk around. In addition, build your core strength and burn calories by being mindful of your posture.

In addition, do some wall sits with some bicep curls. With your back against a wall, walk your feet forward until you’re in a partial sitting position. Then push your head and shoulders against the wall while curling bottles water or cans of food.

To remind you, set a timer for 30 minutes and MOVE! Substitu- ting even the simplest physical activities for some of your sit- ting time is an easy way to improve health and increase happiness.

GYMGUYZ Urban Honolulu
808-638-2525 | www.gymguyz.com

Many of us sit for hours at a desk at work and on the couch at home. Our jobs and activities have been trending toward a more sedentary lifestyle. And regular exercise might not be enough to reverse the damage. Studies now indicate the longer you sit, the greater your risk of developing cardiovascular disease…
Great Partnerships

When you think of great partnerships, what comes to mind? Abbott and Costello? Sonny and Cher? Cecilio and Kapono? How about your brain and your ears?

Your hearing health depends greatly on how well your brain and ears work together. Your brain counts on the ears to collect sounds and deliver them to be interpreted as meaningful information. It is this partnership that enables us to understand and communicate with others.

As we age, many of us develop hearing loss. Even a mild loss may lead to miscommunication and frustration for all. Failure to get early treatment only compounds the problem and can have serious impacts on your quality of life.

When your ability to hear declines, your brain receives less stimulation because it’s not working to identify different sounds and nuances. Over time, this lack of exercise for your brain can lead to memory loss or even dementia. You may also experience difficulty following conversations in a group setting and are more likely to socially withdraw, which over time, can lead to depression and anxiety.

The good news is there are many treatment options. If you think you or a loved one suffers from hearing loss, don’t delay another day. Visit a hearing healthcare professional and take the first step toward a world of better hearing.

OHANA HEARING CARE
808-593-2137 | www.ohanahearingcare.com

When you think of great partnerships, what comes to mind? Abbott and Costello? Sonny and Cher? Cecilio and Kapono? How about your brain and your ears? Your hearing health depends greatly on how well your brain and ears work together. Your brain counts on the ears to collect sounds and deliver them to be interpreted…
What is Renewable Cleaning?

Renewable cleaning is a smart “Green Cleaning” program that applies to general sanitation but focuses on the use of eco-friendly practices and products to create a healthier home environment. It utilizes safe and friendly natural cleaning products that are non-toxic, biodegradable and sustainable. Water is a key source for renewable cleaning because it is a favorable nonpolluting resource that is readily available.

Six Quick Tips for Renewable Green Cleaning

1) Use safe, natural cleaning products made from non-toxic ingredients.
2) Don’t use room deodorizers or other air fresheners that contain unhealthy chemicals.
3) Avoid aerosol products. Spraying fills your home with microscopic droplets that remain suspended for hours and are easily inhaled.
4) Use chlorine-free dishwasher detergent. The chlorine in conventional detergents is easily vaporized by hot dishwasher water and then released into your home’s air.
5) Dust with a damp cloth so that household dust is removed from surfaces, not stirred back into the air.
6) Ask guests and family to remove their shoes when entering your home. That way they won’t track in pollutants.

CLEAN PLUS SYSTEMS II
808-678-8021 | www.rosegalera.com

Renewable cleaning is a smart “Green Cleaning” program that applies to general sanitation but focuses on the use of eco-friendly practices and products to create a healthier home environment. It utilizes safe and friendly natural cleaning products that are non-toxic, biodegradable and sustainable. Water is a key source for renewable cleaning because it is a…
Prevent Pain While Sitting at Your Desk

The reality is most of us sit too much. A study published by Microsoft revealed that U.S. workers spend an average of seven hours per day on a computer — more hours than they sleep at night! Sitting at a desk for hours on end can result in increased muscle tension at the neck, back and shoulders. And if it’s not addressed, over time it can lead to spinal pain, headaches and even more serious symptoms —pain, tingling or numbness down the arms.

Here are some tips to help you stay healthy behind your desk:

A) If you are like most people, you’re likely to have difficulty maintaining good posture while sitting. So, the first thing is to break the habit of poor posture. Use two tennis balls taped together placed between the shoulder blades as a reminder to sit upright. It will provide instant feedback the moment you begin to slouch.

B) Increase mobility of the spine by leaning back on the tennis balls, extending your upper back and looking up with hands clasped together. Hold a few seconds and repeat five to 10 times per day.

C) Stretch the neck 30 seconds by gently pulling your head to the side as the opposite hand grabs the chair to hold the shoulder down, switch sides and repeat.

D) Grab your opposite thigh and pull with your hand so your torso rotates as you reach back and extend the arm, elbow and wrist. Turn your head and breathe, hold 20 to 30 seconds, switch sides and repeat.

E) Continue to grab the opposite thigh and with the other hand over your head lean your body to feel a stretch along your side, breathe and hold for 20 to 30 seconds. Switch sides and repeat.

It is recommended that you get up and move every 30 minutes for 1 to 2 minutes. But if you find it difficult to do so, try these tips to increase blood flow and bring oxygen to your brain, which will increase your energy and level of concentration.

MOON PHYSICAL THERAPY, LLC
320 Ward Ave., Ste. 107, Honolulu HI 96814
95-1057 Ainamakua Dr., F-11, Mililani HI 96789
808-597-1005 | www.moonpt.com

The reality is most of us sit too much. A study published by Microsoft revealed that U.S. workers spend an average of seven hours per day on a computer — more hours than they sleep at night! Sitting at a desk for hours on end can result in increased muscle tension at the neck, back…
OPTING FOR… ORGANIC
Last year in the United States, sales of organic food and products topped $48 billion — that’s up almost 10 percent over the previous year, according to the Organic Trade Association. And while this growing industry is showing no signs of stopping, organic farming is hardly a trend; it’s how our parents and grandparents tended to their crops and cattle. Then in the 1950s, pesticides and artificial fertilizers were introduced — creating what is now called “conventionally-grown” food. So what’s the difference and why does it matter?

Certified organic means no pesticides, synthetic fertilizers or antibiotics

GMOs (genetically modified organisms) are not allowed when growing organically

Regenerative practices used in organic farming help keep the soil and our food full of minerals

Organic practices are better for the environment and the health of farm workers

Organic dairy has higher levels of heart-healthy fats and no hormones or antibiotics

While the argument to eat organic seems simple, choosing organic isn’t always easy — it’s harder to find and usually more expensive. But there are ways to go organic on a budget.

Stores like Walmart, Target and Foodland have a good selection of affordable options

Look for generic in-store brands to save more

Costco has great organic choices. Partner with a friend or family member to make it cheaper

Buy grains, nuts and cereals at the bulk bins • Start a garden and grow your own food

Eat more plant-based meals. Organic whole grains and veggies are cheaper than meat

Farmers markets are great, but make sure to ask where the produce is from and if it’s organic

Subscribe to a local, organic CSA service

If eating organic is still too steep, it’s more important that you get enough greens and fruit in your diet. The USDA recommends seniors get at least two servings of fruit and five servings of veggies every day. If that seems like a lot, juicing and smoothies are a great way to get them in. Just make sure, no matter what you choose, to wash everything before you eat it!

Go local! You can’t get any more natural and organic than the varieties found here in Hawai‘i. Consider swapping an apple with a juicy mango, or try a jabong instead of a grapefruit. How about soursop? Or lychee? The list goes on. The diversity is not only good for you, it will help your plate look as colorful and as multicultural as our islands!. Photos courtesy of 808 Organics
Last year in the United States, sales of organic food and products topped $48 billion — that’s up almost 10 percent over the previous year, according to the Organic Trade Association. And while this growing industry is showing no signs of stopping, organic farming is hardly a trend; it’s how our parents and grandparents tended…
Exercise – a Panacea. Part 1: Arthritis

A healthy joint is like two smooth pieces of paper sliding against each other. Arthritis, joint damage, is like adding crinkles to the papers, with the friction causing pain and problems. However, in severe cases, and even with bone-on-bone degeneration, having no pain with “activities of daily living” is easily obtainable with a lot of hard work and the right treatments. If exercising on your own, consistency and diligence are the most important factors, so do something fun, like group classes/events, dancing, or play dates with grandchildren.

The key is dynamic muscle protection

 Muscles are about 80 percent of the body’s support and protection; bones, ligaments, and padding are only about 20 percent.

 It is very common to have strong and healthy muscles that lack the coordination to protect joints.

 Certain exercises astronomically increase muscle protection.

Any exercise helps build some protection, but most have minuscule levels of protection, necessitating high volume to feel any benefit. An optimized exercise should allow for significant and immediate improvements.

Consider working with a physical therapist to create an optimized exercise plan that brings about those improvements.

PRIME PHYSICAL THERAPY
600 Queen St., C-2, Honolulu HI 96813
808-286-0194 | www.primepthawaii.com

A healthy joint is like two smooth pieces of paper sliding against each other. Arthritis, joint damage, is like adding crinkles to the papers, with the friction causing pain and problems. However, in severe cases, and even with bone-on-bone degeneration, having no pain with “activities of daily living” is easily obtainable with a lot of…
Benefits of Diaphragmatic Breathing
Our fast-paced lifestyles have caused many of us to lose the ability to use our main respiratory muscle, the large dome-shaped diaphragm, to breathe. Instead, we use our shoulders, upper chest, neck and back muscles, causing rapid, shallow breaths.

Diaphragmatic breathing is beneficial for your physical and mental health as it reduces stress, lowers heart rate and blood pressure. For those with pulmonary disease, such as COPD, the diaphragm often becomes weakened causing it to work less efficiently. A physical therapist experienced in pulmonary rehab can teach proper breathing to reduce anxiety, slow breathing rate, increase full oxygen exchange, and improve physical activity. Because part of the core is the diaphragm, in physical therapy, breathing is also essential to proper posture and core stability.

Diaphragmatic breathing is one of simplest things you can do to improve your overall health and well-being.

Lie or sit, place one hand on the upper chest and the other below the rib cage.

Breathe in slowly through the nose so the stomach moves out against your hand. The hand on your chest should remain still.

Breathe out through pursed lips as you relax the diaphragm, letting it fall inward.

Inhale for 4 seconds; exhale for 6; 10 times.

MOON PHYSICAL THERAPY, LLC
320 Ward Ave., Ste. 107, Honolulu HI 96814
95-1057 Ainamakua Dr., F-11, Mililani HI 96789
808-597-1005 | www.moonpt.com
Diaphragmatic breathing is beneficial for your physical and mental health as it reduces stress, lowers heart rate and blood pressure. For those with pulmonary disease, such as COPD, the diaphragm often becomes weakened causing it to work less efficiently. A physical therapist experienced in pulmonary rehab can teach proper breathing to reduce anxiety, slow breathing…
Well-being Starts with a Healthy Kitchen
Kitchens are awesome places as great food is cooked and eaten there! But they can also be home to dangerous microbes. Did you know that kitchens are more heavily contaminated than bathrooms? Ordinary cleaning practices do little to reduce the microbial load, so kitchen sanitizing is a higher and more frequently needed level of cleanliness. For example, you should clean sponges daily: microwave them for one minute or put them in a dishwasher with a drying cycle.

Two good reasons for kitchen sanitation

Reducing germ counts to an acceptable level is the main purpose of kitchen sanitation. In addition, sanitizing procedures help to prevent food spoilage and can prevent micro-organisms interfering with various cooking processes.

Best practices for a healthy kitchen

Proper personal hygiene, including frequent hand and arm washing and covering cuts

Proper cleaning and sanitizing of all food contact surfaces

Proper cleaning and sanitizing of utensils and equipment

Store food at safe temperatures and throw it out at the proper time

The proper cleaning method is to wash with detergent and hot water, rinse with clear hot water, and then use a sanitizer approved for use on food contact surfaces.

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CLEAN PLUS SYSTEMS II
808-678-8021 | www.rosegalera.com
Kitchens are awesome places as great food is cooked and eaten there! But they can also be home to dangerous microbes. Did you know that kitchens are more heavily contaminated than bathrooms? Ordinary cleaning practices do little to reduce the microbial load, so kitchen sanitizing is a higher and more frequently needed level of cleanliness.
Benefits of Exercise for Our Kūpuna

Regular exercise and physical activity can help to prevent disease, improve mental health, increase energy, reduce the risk of falling and much more. Here’s how!

Disease prevention

Exercise improves overall immune function. Even light exercise for 30 minutes a day is beneficial.

Photo courtesy of Pohai Nani

Improved mental health and cognitive function

Exercise relieves stress by producing endorphins — those “feel good” hormones — and has also been shown to lower the risk of developing dementia.

Improved sleeping patterns

Exercise helps establish good sleeping patterns, which is especially important for older adults.

Decreased risk of falls

Exercise improves strength, agility and flexibility, which in turn will improve balance and coordination, reducing the risk of falls.

Social engagement

Strong social ties are important at any age. Turn exercise into a fun social activity by joining a group exercise class, walking group or even a gardening club.

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POHAI NANI
Sonja Guy | 808-236-7807 www.pohainani.org

Regular exercise and physical activity can help to prevent disease, improve mental health, increase energy, reduce the risk of falling and much more. Here’s how!