Stay Healthy South Sound: Recent Episodes
Jennifer Penrose
On the Stay Healthy South Sound Podcast, we provide tips on staying healthy and expose common myths about health and aging so you can enjoy a healthier and active life in the amazing South Sound. This podcast is brought to you by Dr. Jennifer Penrose owner of Penrose & Associates Physical Therapy.
Dr. Penrose interviews JV, PTA, at Penrose PT who has experience with boxing and is teaching our small group training boxing classes. Boxing works on agility, balance, coordination, strength and cardio. Boxing has been very helpful for fighting back against Parkinson's and is one of the best things seniors can do to fight back against aging. Listen in to how this helps, what is involved, and how to sign up.
If you think you are stuck living with your pain then this episode is for you. Bill, who is nearly 80, talks about how he had lost hope and really didn't think physical therapy could help. He had tried it before and thought it was a waste of time. However, the Penrose team had a different approach and he found sure enough we could help. He talks about his journey with his knee, his shoulder, and now his back. He reports how his hope has been restored and that he has improved quality of life and less pain - even at the near age of 80.
Dr. Penrose interviews class instructor expert Nicole about the benefits of Pilates and what class participants are reporting. Pilates is a great way to keep your spine healthy, improve your overall strength, posture & balance. It is the number one exercise spine specialists recommend. You can attend your first one for free! www.penrosept.com
Dr. Penrose discusses the notion of "I thought it would just get better" and when you really need to pay attention to your pain. Penrose Physical Therapy is the #1 Physical Therapy Clinic in the South Sound and we help people stay mobile and active. If you are struggling to live as mobile as you would like then let us help you. If something has been hurting for 2 weeks or longer it is time for professional help and quite trying the DIY Dr. Google and YouTube University method. Yes we all do it but our bodies are complex and the experts often has simple easy tips that help right away. www.penrosept.com has lots of free tips you can use. Happy to help.
Dr. Penrose interviews an 83 year old patient, Beth Davis, about a fall that caused a fracture in her knee requiring surgery and her journey from a leg brace, a walker, to a cane and now back to participating in her water aerobics classes again and most importantly able to care for her spouse. We discuss how falls can take out your independence and mobility as well as what things you should be looking for that make you at risk for a fall. Can you stand on one leg for at LEAST 10 seconds? Can you stand on foam feet together with eyes closed? These are important things to minimize a fall. If you need your balance screened to see if you are at risk for falls call us for a free balance screen 360-456-1444. Penrose Physical Therapy is located in Lacey, WA.
Dr. Penrose discusses the common causes of neck pain, tension headaches, and TMJ dysfunction. Dr. Penrose gives tips to help with each and how physical therapy can play a big role in helping you manage these conditions so you can live a more active and pain-free life.
Concussions create lots of anxiety and stress for athletes, parents, and coaches. Here are some of the best tips to implement right away after a concussion to make the recovery as smooth as possible. Dr. Penrose covers the dangerous signs and symptoms of a concussion and the more mild common symptoms in this episode. She also explains what concussion physical therapy looks like and when to see a physical therapist who specializes in concussion management. Dr. Penrose also explains what preseason baseline testing is and why it is the gold standard for athletes and how it eliminates the guesswork with returning to play.
Here is a Youtube video showing and explaining what preseason baseline testing is:
https://www.youtube.com/watch?v=1G8sr8TKOhM
Here is a Youtube video discussing a little bit about concussion rehab and what you can do during the physical and cognitive rest phases of healing after a concussion:
https://www.youtube.com/watch?v=kPdLq-bdEuw
Here is a link to a FREE tips report about how to recover from a concussion quicker that you can download: https://penrosept.com/concussion-management/
Dr. Jennifer Penrose interviews Dr. Elizabeth Piper on many myths around pelvic health. Such as people think it is normal to leak urine as they age or after having multiple kids. Another one is that the only thing for pelvic health is “Kegel’s.” And so much more!
This is a great episode on pelvic health and when you should seek out a pelvic health physical therapist and what you can do to help those sensitive topics.
Other resources: This podcast discusses the importance of Fiber: https://open.spotify.com/episode/6LTakbZLM0pcFgRqEU3lIW?si=sxYAWtl2QayTGEnGC41kjQ
Also some links about hip strength and pelvic floor:
Tuttle LJ, DeLozier ER, Harter KA et al. The Role of the Obturator Internus Muscle in Pelvic Floor Function. Journal of Women’s Health Physical Therapy. 2016; 40, 1 pg 15-19
Sapsford R. Rehabilitation of pelvic floor muscles utilizing trunk stabilization. Man Ther 2004;9(1):31-42
Sapsford RR, Hodges PW, Ricahrdson CA, Cooper DH, Markwell SJ, Jull GA. Co-activation of the abdominal and pelvic floor muscles during voluntary exercises. Neruourol Urodyn 2001;20(1):3-12
Sapsord RR, Hodges PW. Contraction of the pelvic floor muscles during abdominal maneuvers. Arch Phys Med REhabil. 2001;82(8):1081-1088
--------------------------Guest: Dr. Elizabeth Piper, Doctor of Physcial Therapy that specializes in pelvic health for women and men.
Find her on instagram: elizabeth.piper.dpt
Currently works at Providence
Host: Name: Jennifer Penrose, DPT, OCS, MTC
Company: Penrose Physical Therapy
Author of “Run Forever: The secrets to common running & walking injuries.”
https://www.facebook.com/PenrosePhysicalTherapy/
www.penrosept.com.
Phone: 360-456-1444
Address: 1445 Galaxy Dr. Suite 301 Lacey, WA 98516
Dr. Jennifer Penrose discusses some common myths about low bone density and the confusion around osteoporosis and osteopenia. She discusses what Yoga can do for bone density and which poses have been found to be effective for building bone density.
She also discusses weight training and that if you have low bone density you need to lift enough weight to make a difference. She goes into the literature and explains some exercises that have shown results with bone density.
It is understandable to be afraid if you have low bone density but don’t stay in that stage; get expert help so you know what to do and how to do it!
Dr. Jennifer Penrose interviews a patient, Tom, a client that did our 8-week weight loss and wellness program. He lost 38 lbs and his A1C went from 8.0 to 7.2. The best news is he has been completely off insulin since Sept 30, 2022. He used to take over-the-counter medication to golf and now he doesn’t need it - his joints don’t hurt eating this way. He still has 40 lbs to lose so it is not his weight that is the main issue of the joints feeling better.
The sugar, the processed foods, the refined carbohydrates (bread and pasta), and beef lead to inflammation. His BMI went from a 47.1 to a 41.7. He is committed to continuing this lifestyle and his main motivation is to never go back on insulin again. He now wants to get off Metformin.
Listening to this episode they get a FREE TLS weight loss consult.
If you have a "bad back" like degenerative changes, bad discs, pinched nerves, stenosis and think you have to have surgery then this episode is for you! Loosing 4 lbs is 16 lbs of pressure off your spine. Margit tells her story and once she went on our TLS program she lost weight and started tolerating physical therapy and now she can walk 30 min and she no longer has radiating symptoms. She no longer feels like an old woman.
Free full body fitness assessment at Penrose Physical Therapy. Please call 360-456-1444 if you are interested. We are located in Lacey WA.
How pain signals are perceived by the brain and how the brain can increase or decrease the perception of pain. What can we do to influence pain and decrease the sensation we perceive? Deep diaphragmatic breathing is an underutilized tool for decreasing pain, tension, anxiety and improving mood.
Dr. Jennifer Penrose unpacks the differences between shoulder arthritis, bursitis, impingement, and rotator cuff problems. If you are struggling with shoulder pain it is time to get it solved and get back to what you love.
Dr. Jennifer Penrose discusses myths about arthritis, degenerative joint disease, osteoporosis, brain fog/senior moments and more! Essentially discussing key things to combat aging and staying young and living the active life on your terms. Her new book will cover these items… so coming soon!
Dr. Jennifer Penrose interviews a client, Larry, about his hip replacement. They discuss how to best prepare, pain management, the rehab and recovery process.
Dr. Jennifer Penrose interviews a client, Cleo, about her journey with Penrose Physical Therapy and why she currently attends Yoga at Penrose PT. Cleo is not a candidate for knee replacements so she had to treat her arthritis naturally. Her braces, strengthening exercises, and Yoga keep her from being in a wheelchair.
Besides sharing her story of dealing with chronic pain Dr. Penrose and Cleo talk about all the health benefits of Yoga.
Dr. Jennifer Penrose explains why inflammation is necessary to kick start the healing process. She gives practical tips on how to keep inflammation tightly regulated after an injury so the inflammation doesn’t delay progress. She discusses natural ways to decrease inflammation based on literature and information from Mayo Clinic and John Hopkins. She also covers chronic and systemic inflammation and natural products to help with decreasing inflammation. Even the Mayo clinic says to eat more vegetables vs reaching for Ibuprofen! Products she recommends have been 3rd party tested and meet standards that many health care providers (gastroenterologists, nurses, family practice/PCPs, dieticians, naturopaths and more have in their practices). Links to those products are below:
- Omegas: https://www.nutrametrix.com/penrosept/product/nutrametrix-heart-health-essential-omega-iii-fish-oil-with-vitamin-e/?id=1329797&idType=product
- OPC-3: https://www.nutrametrix.com/penrosept/product/nutrametrix-isotonix-opc-3/?id=1329784&idType=product
- Curcumin Extreme: https://www.nutrametrix.com/penrosept/product/nutrametrix-isotonix-opc-3/?id=1329784&idType=product
- Cannabiquin: https://www.nutrametrix.com/penrosept/product/nutrametrix-cannabiquin/?id=5818933&idType=product
- Trim Tea: https://www.nutrametrix.com/penrosept/product/nutrametrix-tls-trim-tea/?id=5797629&idType=product
- Trim Cafe: https://www.nutrametrix.com/penrosept/product/nutrametrix-tls-trim-tea/?id=5797629&idType=product
Dr. Jennifer Penrose interviews patient, Kyle Smith, who ran her 3rd Boston Marathon 6 weeks after her meniscus surgery! We discuss meniscus tears, why some people need surgery and others do not, the rehab process, and how Kyle was able to run the Boston Marathon 6 weeks later.
Dr. Jennifer Penrose discusses all things with back pain: discs, stenosis, sciatica, and even takes you on her own personal journey of her lumbar surgery.
We hope to show you how we work with each person as an individual and partner with you in your journey to becoming active again. It is not a one size fits all and one person’s back pain is not the same as the next. There are many structures that can cause “low back pain.”
Dr. Jennifer Penrose interviews Dr. Kylie Starr, a staff physical therapist at Penrose Physical Therapy that went through a total knee replacement in 2021. In our conversation, we cover how the decision is made, what to consider before proceeding with a knee replacement, and pain management pre and post-surgery. We also cover how to best prepare for surgery, the day of surgery, and the recovery and expectations of function after surgery. We hope this gives you the best tips if you are considering a knee replacement or know someone that is about to have one.
Dr. Jennifer Penrose interviews Jeff Lynch, a patient of Penrose Physical Therapy, and discusses his journey with the Penrose Physical Therapy Team.
Jeff has been to Penrose for separate issues: scoliosis, rotator cuff & labrum tear, and foot reconstruction. In this episode, Jeff explains how he was skeptical that physical therapy would help as he had “tried therapy” elsewhere and it wasn’t very effective.
To his surprise, all of his questions were welcomed during the one-on-one time he had with his provider. He was given clarity as they discussed the communication of the plan, what was wrong, and what he could do about it. Jeff now sleeps without pain, plays keyboard without pain, walks with a normal pattern, and has returned to the gym successfully.
Achilles tendonitis is the 2nd most common walking and running injury. Tendons take a long time to heal. Listen to this episode to learn causes, risks, and cures to this pesky diagnosis. Visit www.penrosept.com for more information and to purchase her book, “Run Forever: The Secrets to Common Running and Walking Injuries” filled with pictures of exercises and more tips.
Lisa Ellis went professional in the mixed martial arts and even fought in the UFC!
Dr. Penrose and Lisa Ellis discuss Parkinson’s and how this progressive neurological disease of the brain affects coordination, balance, walking, posture, and more. Brain health in recent years has shown a significant correlation with inflammation, so diet is more important than ever. The best thing someone can do to fight back Parkinson’s is exercise, sleep, and nutrition. Rock Steady Boxing has had some amazing results and is a perfect “fight back” attitude, regardless of where the person is at in their abilities.
Links:
- Website: www.penrosept.com
- Also for weight loss: www.drpenroseweightloss.com
- Founder & Host of “Stay Healthy South Sound Podcast”
- Blog: https://penrosept.com/blog/
- Social Media: https://www.facebook.com/PenrosePhysicalTherapy/
- Instagram: @therapypenrose
- Twitter: @Penrosetherapy
- Book: Run Forever: The Secrets to Common Walking & Running Injuries by Jennifer Penrose, DPT
Dr. Penrose describes the 8-week wellness and weight loss program while interviewing a client that went through the program. We had over 20 people in the 8-week program from Jan - Feb 2021 with fantastic results. The program is science-based and focuses on low glycemic impact eating and eating lean proteins and non-starchy carbohydrates. Cathy, who went through the program, also noticed less inflammation, better skin, more energy, and improved mood by sticking with the program. The program included weekly zoom coaching calls, a private Facebook group for all the members, exercise routines designed by Dr. Penrose, and are full-body programs including flexibility, core, leg, and arm strengthening at various levels. Please visit www.drpenroseweightloss.com to take the weight loss survey, find recipes, watch educational videos on metabolism, reading labels and so much more!
More Resources:
Strong Hips and Core
Jennifer Penrose’s Podcast: Stay Healthy South Sound
Run Forever: The Secrets to Common Walking & Running Injuries by Jennifer Penrose, DPT
The Strong Mommas Squad - FREE private FB community
MORE RESOURCES:
Strong Hips and Core
Jennifer Penrose’s Podcast: Stay Healthy South Sound (https://penrosept.com/stay-healthy-south-sound-podcast/#sthash.zmGJ7Jjy.dpbs)
Run Forever: The Secrets to Common Walking & Running Injuries by Jennifer Penrose, DPT
The Strong Mommas Squad - FREE private FB community
In this episode, we’re going to look at lower-body injuries and answer questions like:
- What is plantar fasciitis and how can we fix it?
- What’s causing the sharp stabbing or dull aching pain in your kneecap?
- Is there a way to find relief from IT Band pain, that horrible ache on the outside of your knee?
- And what, if anything, can you do to never suffer these things again?
If you’ve been suffering through pain in your feet, ankles, and knees, let’s get to the bottom of it and find you some relief!
MORE RESOURCES:
- Strong Hips and Core
- Jennifer Penrose’s Podcast: Stay Healthy South Sound
- Run Forever: The Secrets to Common Walking & Running Injuries by Jennifer Penrose, DPT
- The Strong Mommas Squad - FREE private FB community
The move more and eat less has failed people over and over. It is important to work on FAT loss and not water weight and muscle mass loss! Dr. Penrose goes over five natural ways to boost your metabolism! Then she discusses some hormones that unfortunately over weight and obese individuals have a hard time with; which explains why their battle for weight loss is not just simply eat less and move more. Lastly, she covers the new 8 week program she is launching at her clinic to help people lose weight and keep it off with low glycemic eating, science based supplements that work with your hormones, exercise, and education regarding labels and full recipes!
Dr. Penrose is excited to help people move more and enjoy longevity and the weight loss only helps with joint pain and reduces risk for heart disease and diabetes.
Dr. Griffith discusses his journey through cancer treatment and describes how he works with a combination of Naturopathy and conventional medicine. He covers his approach to other special health topics like sleep, fatigue, and migraines. The conversation also explores IV vitamin therapy and when it can be useful.
Dr. Penrose highlights the latest research regarding osteoporosis:
1. Your doctor will no longer be able to tell you that it is impossible to reverse osteoporosis. By the end of 2019, several studies have documented the reversal of osteoporosis through a combination of nutritional supplementation and osteogenic loading exercises.
2. Osteoporosis will be widely accepted as an inflammatory disorder, rather than dismissed as a product of the aging process. Sophisticated markers of inflammation will be used to monitor the success of bone therapies, both natural and pharmaceutical.
There are 20 bone essential nutrients and vitamins that Dr. Penrose will go over! If you need the full list then request it at: info@penrosept.com.
Dr. Penrose and Dr. Cordis discuss COVID-19, protests/racial injustices, kids learning remotely are all factors creating more stress for everyone! It starts with mental health and what you choose to focus on. Chronic stress causes the brain to release signals to the endocrine system that cause cortisol levels to stay high which decreases our immune system.
We discuss practical strategies for stress management and how important it is to schedule de-stress times in your day. Simple practical tiny habits make all the difference over time. Managing your stress and keeping your cortisol levels down will decrease your risk for diseases and viruses. We also discuss nutrition and things that are found to help with your immune system during this time. We are not claiming to prevent COVID 19 with these strategies, but we are trying to help give you all the things you can do that will help you stay as healthy as possible and give you control over many areas when everyone feels they have very little control these days.
Dr. Penrose discusses that there are 3 main reasons people are having an increase in knee pain while staying home more due to COVID-19.. Some people are becoming too sedentary causing weakness and stiffness leading to pain of various kinds. Another group has decided this is a great time to take up more running from home and more walking and has created an overuse injury. Another group has knee pain due to starting a new work out routine and didn’t realize their body structure of their knees, hips, and feet place them at risk for injuries doing certain movements. Dr. Penrose discussed how she has helped each category and gives you ways to test your own movement and body structure at home to provide practical tips to use now. She highlights some patient stories to tell you how knee pain is treated differently from person to person and how slow motion gait analysis is so important in solving knee pain with walking and running.
Covid 19 has taken so many things away from you. Don’t let it take away more of your health! Sedentary living will cause you to become weaker, stiffer, and place you more at risk for falls. If you are needing help with decreasing an annoying ache/pain or staying active via a virtual platform then reach out to us as we have found what works. We are doing in person visits with more distance between clients and we have moved equipment to allow ample room between clients. We are being as safe as we can be given the CDC recommendations.
Dr. Penrose released her new book in March 2020. On the podcast she outlines the book and how it was developed as a practical way to help people with knee pain, back pain, achilles, hip and more. Dr. Penrose tells 2 patient stories to highlight what physical therapist’s do in order to fix your “medical diagnosis.” For example she tells a story of Amy diagnosed with “peroneal tendonitis” from her doctor. Amy went to 3 other providers for treatment: acupuncture, podiatry/orthotics, and a physical therapist that did exercises and deep tissue massage. None of the interventions “fixed the problem.” Amy could only walk 6 min before burning lower leg pain. Once a slow motion video analysis was done at Penrose PT we could see she had a foot type that stayed on the outer border too long and overworked those outer leg muscles causing the peroneal tendonitis. No amount of massage or exercise was going to fix this biomechanical issue. She needed a specific kind of orthotic that would help even out the forces as her foot struck the ground. She needed a device that would help her to use the inside arch and foot more and take load off the outer part of her leg that was getting peroneal tendonitis. You see a medical diagnosis such as “tendonitis” or “bursitis” or “piriformis syndrome” or “IT band syndrome” does not tell you ALL the causes of the pain. AND the causes can be multifactorial which is why you need a physical therapist that is good at analyzing structure and movement.
Dr. Penrose interviews Christine about her medical training in becoming a licensed acupuncturist. Christine also studied Chinese herbal medicine in China to complete her full understanding of Chinese medicine. Christine went on to become a “Functional Nutritional Provider” as well because many of the ailments we have come back to what we eat or what we fail to absorb.
We discuss what acupuncture is and who it is for. We discuss common myths of acupuncture and what to expect during a visit. We discuss how acupuncture decreases acute pain and chronic pain. We discuss how acupuncture can also help with stress, anxiety, and sleep.
Due to COVID we also talk about how acupuncture plays a role in helping the immune system and Christine highlights some key nutrients for fighting viruses. She touches on what you can do for sleep issues, stress, and nutrition.
She is providing Telehealth visits and can walk someone through how to do self acupuncture points, health tips for digestion/nutrition, stress and sleep. She is a very comprehensive all natural provider.
Dr. Jennifer Penrose interviews Dr. Femiano regarding tendon problems. We discuss the difference between tendonitis, tendonosis, and best treatments at this time. We also discuss when to use ultrasound to image the tendon and PRP (platelet rich plasma) and stem cell results. The best thing is to prevent tendon problems in the first place and we discuss that as well!
Learn More about Hanger Prosthetics and Orthotics
- Website: http://www.hangerclinic.com/locations/pages/Olympia.aspx
- Social Media:
- Facebook: https://www.facebook.com/HangerNews
- Instagram: https://www.instagram.com/hangernews/
-
HangerLIVE
- Location
- 3508 12th Avenue North East
- Olympia, WA 98506
- Phone: (360) 459-1099
Links:
- Website https://www.crossfitcloudcity.com/
- Facebook: https://www.facebook.com/cloudcityathletics/
- Instagram: https://www.instagram.com/cloudcityathletics/
- Email: info@crossfitcloudcity.com
- Text us at 360-605-0113
This episode provides real answers to the opioid epidemic! 130+ people die a day in the U.S. from opioid overdose and 2 million a year have an opioid use disorder.
Dr. Penrose discusses topical and oral CBD & natural supplement products that have favorable research with many decreasing inflammation by at least 50% and decreasing pain without the addictive side effects.
A few products to mention: Thymenol (black cumin seed + Pcynogenol), Cannabiquin (CBD + Thymoquin/black cumin seed), OPC-3 combination of Proanthyocyanidins natural anti-inflammatories (pycnogenol, grape seed extract, citrus & bilberry extracts), Omega 3s (decrease inflammation by 50% when taking 3,000-4,000mg), Curcumin extreme (tumeric extract and oils).
Dr. Penrose also discusses TENS (transcutaneous electrical nerve stimulation) and how those units interrupt pain signals traveling to the spinal cord and brain while also causing a release of endorphins. Penrose Physical therapy can help show you how to use one and decrease pain.
Dr. Penrose also discusses how pain changes our brain in a way that is surprising. Chronic pain changes the ability of the brain to discriminate left from right. Therapy can show you how to work on left-right discrimination which will bring pain down without “hurting” and also work into Graded Motor Imagery. The neuroscience research in the last few years shows that the brain really can start to create a pain memory that we may have to help you overcome at therapy.
Lastly, it physical therapy is a great option to pain management because showing patients how to move with less pain is so helpful in decreasing stress and pain to manage life. We’ve had so many patients that were surprised at how the right exercises and changing mechanics made all the difference for them. We’d love to help you feel better and move better for life!
We discussed the most common ankle injury of ankle sprains and most heal and recover with therapy and good balance training. Dr. Lamour is a strong proponent of rehabilitation and correct shoes, inserts if needed, and gait training. We explain that ankle sprains over stretch the ligaments and these do not go back to their original “length” and the only way to compensate is to strengthen the muscles and tendons around the ankle. However 20% of acute ankle sprains become chronic. We discuss how the surgery techniques for chronic ankle instability have advanced and now provide good long term outcomes.
We discuss other common foot problems: plantar fasciits, achilles tendonitis, achilles tendon ruptures, current surgery techniques that allow for a faster recovery, ankle and foot arthritis and the options for that. Dr. Lamour is a strong supporter of conservative measures first and surgery when patients are becoming more disabled: waking up at night with pain, more constant pain, pain limiting function and mobility.
The best thing people can do is wear good supportive shoes and replace them often. Penrose Physical Therapy does gait/walking or running analysis with slow motion play back so you can SEE what is going wrong and how to fix it. Sometimes it is the shoes, an insert, exercises, massage therapy, and tips on how to walk/run with less pain.
Listen to the episode to hear what our special OFFER is for feet!
Physical therapy is in a unique position because we see so many people with joint pain and inflammation that they cannot move and have pain that they start to increase their weight gain. People are frustrated and want solutions. TLS solutions is a lifestyle that works on each person’s terms. It is easily adjustable and you can loose weight and keep it off. Nancy tackles some surprises in this podcast like “overweight people are usually not eating enough” and a few others.
We discuss how one can avoid eating inflammatory foods and how to best recover from surgery and injuries. We also discuss genesnp testing that we offer via Nutrametrix and how that really provides a very specific approach to your health and why.
- Here is the link on my website for the TLS solutions weight loss survey and free guide: https://www.tlsslim.com/weight-loss-profile/
- Here is the link to more information about the genesnp testing and what it does: https://youtu.be/oVCgLdAYrTw
Dr. Jennifer Penrose interviews Hawk Mason, LMT licensed massage therapist who provides massage therapy services at Penrose Physical Therapy. He is a former military veteran with experience leading a team overseas as well as a history of working with disabled adults.
We discuss how “massage therapy is a powerful tool that can help you take charge of your health and well-being” quote from the Mayo clinic! We discuss the benefits that the literature/research has been able to show as well as what we see with clients.
Massage therapy is no longer considered a “luxury spa service” but more of an integrated approach to wellness and feeling and moving better. In fact, with today’s social media we are actually becoming more anxious and less connected to community and each other. Massage is a great way to decrease anxiety and provide healing through touch. Massage therapy lowers blood pressure, decreases pain, improves mobility and leads to healthier lives!
People are surprised that their pain is actually referred from somewhere else: called trigger points in the muscles. It is very common to have tension headaches from neck muscles that send pain to behind your eyes, your temporal region, your face and jaw. Massage is so helpful with stress, tension, scar tissue after surgeries, and maintaining mobility with arthritis.
We highlight the research about exercise and your health and discuss osteoporosis and other back conditions. We talk about Pilates and that 70% of the traditional Pilates mat classes need to be modified for low back disc problems, sciatica, osteoporosis and other spine conditions. Marissa explains what she does in her classes in order to challenge the balance system, build bone density, and how teaching correct form is key to preventing more injuries!
Only about 40% of all US adults suffering from anxiety get treatment. And many times anxiety leads to more negative thought patterns and into depression and then that if left untreated can lead to suicide. Teenagers especially need more help navigating the social media world and recognize when negative thought patterns are not true and establish good mental health practices.
We discuss how we continue to find out how nutrition and vitamin deficiencies affect mental health. Psychiatrists can tell you that many times lack of Vitamin B12 can present as chronic fatigue, mood disorder, and even hallucinations.
Mental health counselors are finding Genesnp testing to be very helpful in ADD and other learning and behavior issues in children.
ETV5 is the ADD/ADHD gene. Individuals with ADD have the benefit of being able to hyper-focus but can also be easily distracted. The CC and CT variants for ETV5 highlight potential challenges with neurotransmitter levels which will benefit from sleep and appropriate nutritional support. Amazing results with children are happening with children labeled as ADHD/ADD once they got Genesnp testing and provided the right nutritional support.
Overall some great tips to keeping good mental health: journal, meditate, pray, read, go outside, exercise, find your “tribe” or community that you identify with, sleep, take vacations and time to rest and recharge, and nutrition! Eat fresh and avoid processed foods, sugars, and refined carbohydrates.
Show Notes
- Obesity is an epidemic chronic disease that by 2030 50% of US adults are predicted to be obese. Obesity is a BMI of 30 and overweight is 25. Granted it is not always the best test since we know muscle weighs more than fat.
- Obesity puts you at risk for several cancers not to mention heart disease, diabetes, high blood pressure
- Many people think fat cells are these “inert” cells. This is false. Adipocytes or fat cells actually secrete hormones and cytokines which increases systemic inflammation. Systemic inflammation is linked with many diseases like Alzheimer’s, dementia, arthritis, heart disease and more! These fat cells even have an influence on brain chemistry! It is not just extra fat hanging on your body. These fat cells have devastating effects on every organ system.
- Obesity has over 300 genetic markers. Your genes do not determine your destiny! Your genes are a blue-print. You can turn your genes up or down depending on diet and lifestyle! However, if you have the blue-print you can make better decisions to influence those genes in your favor. Genetics is new on the horizon and we (the medical community) is still trying to understand how to use gene testing to help chronic diseases like obesity. (One of the better companies out there that does Gene SNP testing is nutrametrix and Dr. Penrose works closely with a nutritionist and PhD in analytical chemistry Dr. Nancy Miller-Ihli to understand your lab reports. Read more about the gene snp testing here: https://www.genesnp.com/)
- Gut microbiome is also very important and up and coming with its role in obesity. Dr. Borders discusses how fecal transplants are a potential solution in studies.
- Childhood obesity is also on the rise and close to 20% of children are obese. She said childhood obesity affects children mentally and emotionally in the same way that children that have cancer! We need to acknowledge this is a disease and children need help as much as adults.
- Intermittent fasting is discussed briefly as well as the “mediterran diet” as good potential options. There is no one way; except cut out refined carbohydrates & sugars, limit alcohol, limit processed foods, and eliminate fast food are universally recommended regardless what diet you do choose to follow.
- Dr. Borders takes a lengthy intake of 17 pages of patient’s history and spends a considerable amount of time to truly understand all the components affecting each person’s obesity and come up with a plan that works and is sustainable.
- Dr. Penrose and Dr. Border are both committed to helping people find solutions to this chronic disease. The medical community is continuing to look at genes, fecal transplants, and more studies to find more answers.
- Dr. Borders recommends a cook book: The Meditteranean Family Table. By Dr. M.D. Angelo Acquista
- Then we wrap up with Dr. Border’s contact information and what patients she sees and her favorite place to eat, tips for staying healthy, and places to enjoy in the South Sound.
We get to hear Dr. Kershisnik’s journey as to why she landed in family practice and eventually opening a “direct primary care” practice. We also discuss how a direct primary care practice is different than a traditional model and what types of patients make up her practice.
Dr. Kershisnik then shares about what the latest research really says about alcohol… it is truly a “Buzz” kill. However, it does allow us all to evaluate when we are drinking and how often and how much. Much like dessert we don’t have dessert every day; or maybe we shouldn’t. She also discusses how research compared drinkers to smoking cigarettes over time and mortality rates. Basically 1 bottle of wine was equal to smoking 10 cigarettes for women and 5 cigarettes for men. We can all agree that smoking causes cancer. So it is likely that depending on the amount and/or frequency of alcohol consumption that cancer could be linked. Drinking daily was also not recommended.
Alcohol excessive drinking costs the US 250 billion annually in health care related costs. Addiction to alcohol has been in the shadow of opiod addiction lately and truly it should be treated seriously. There are options that many do not think about that they can wean off alcohol carefully with their doctor. In fact Dr. Kershisnik warns do not stop drinking cold turkey if you are used to drinking daily - you can actually die doing that.
Then we wrap up with Dr. Kershisnik’s favorite place to eat, tips for staying healthy, and places to enjoy in the South Sound.
“Stay Healthy South Sound” is designed to give the community tips on staying healthy & active, discuss myths about aging and fitness, and connect people to experts in our area on health & wellness in the community. We want to serve the community by providing this podcast so people can live healthier more active lives and enjoy all that the South Sound has to offer. We are open to suggestions for guests and topics to cover. Please email us at info@penrosept.com. Dr. Penrose also discusses her background and mission as a physical therapist as well as the purpose for this podcast.