BBPT Health Tips: Entering Hydration Station

Fiona McMahon, DPT

water-life-crop

 

The dog days of summer are here, folks! Walking from the subway to your apartment feels akin to walking on the surface of the sun and it’s nearly impossible to avoid sweating through the back of your shirt on your way to work. It’s time to think about your water intake.

At Beyond Basics, you can often hear our therapists ask this question over and over, “are you drinking enough water?” But how much is enough? Can you over do it? And lastly, why is it important for me to be drinking so much water?

 

Benefits of Hydration

 

  • Body Temperature Regulation: The body needs water to produce sweat to cool your body, without enough water the body cannot cool itself, which can be dangerous especially in hot weather. This is especially important in children and older adults
  • Physical Performance:  Decreases in athletic performance have been seen with as little as 2% body mass water loss. Ensuring you are hydrated ensures a better workout.Dude running
  • Brain Power: Even mild dehydration can put you in a bad mood, as well as affecting memory and alertness  study lady
  • Bowel Function: Not consuming enough water can slow down the movement of stool and lead to painful constipation  Excellent-toilet-paper-holder
  • Heart and Blood Pressure: Dehydration decreases the volume of blood in the body. With decreased blood, the heart has to work harder to circulate the smaller volume throughout the body, resulting in increased strain on the heart. This is of particular concern in those with heart conditions.  hearthealthy
  • Bladder:  Drinking enough water can reduce risk of urinary tract infection by keeping bacteria in low concentrations in the urinary tract. It can also reduce general bladder discomfort by reducing the amount of bladder irritants present in the urinary tract.

 

 

 

What should I Drink?

How much and what to drink isn’t always clear. I often get asked, what counts. Does decaf coffee count? Does juice count? My answer in the pelvic health world is no, water is the only thing that counts as water (even sparkling water doesn’t count). My aim is to reduce the amount of bladder irritants present in the bladder, in addition to adding all the other benefits outlined above.

So How Much Water Do I Really Need?

–  The advice for how much water to drink is varied. One common adage is to drink 8- 8 ounce glasses a day. This is a great starting point and doesn’t take into account an individual’s size or how much s/he perspires. We also can’t always rely on our own thirst. In both the elderly and children, the sensation of thirst does not always occur strongly enough or frequently enough to prevent dehydration. The common rule of thumb is to drink half your bodyweight in ounces. So take me, for example, your average 140 pound physical therapist:  Half my bodyweight is 70 lbs, so I should drink approximately 70 ounces or 8.75 cups. If I exercise, I should increase my water intake to match the amount of water I lose in sweat. Other reasons to increase water intake include, hot days, history of constipation or if you are breast feeding.

Another little saying I often say to my patients is, “If you are going to pollute, dilute”. What that means is, if you are going to indulge in a little caffeine or alcohol, follow it with an equal volume of water to prevent any dehydrating effects.

 

Sources:

Popkin B, D’Anci K, Rosenberg I. Water, hydration and health. Nutr Rev. 2010 Aug; 68(8): 439–458.

Welcome to Beyond Basics Physical Therapy’s monthly “Tip from your Physical Therapist!”

Fiona McMahon, DPT

We are rolling out a new tip monthly to help you increase your fitness and general health. Today we will be going over a stretch. Before we get started, let’s go over some basics.

The most common question I get asked when I give people a stretch to do is, “ should I do this stretch before or after I work out?” My answer usually is, whenever you are most likely to remember to do it. The best stretch or exercise is one you actually do”. I then go on to explain that you get a little more bang for your buck if you do it after exercise. In a Cochrane review, researchers show that stretching before exercise typically reduces delayed onset muscle soreness (DOMS) by ½ point on a 100 point scale and stretching afterwards reduced muscle soreness by 1 point on a 100 point scale.

Reading that last paragraph, you probably thought, “small potatoes, Fiona, 1 point is not worth disrupting my routine for”. But stretching has many other benefits. The Mayo Clinic Reports that regular stretching has been shown to improve athletic performance, improve blood flow to the muscle, and reduce risk of injuries. Do I have your attention yet?

Let’s introduce July’s stretch:

Adductor Stretch

Adductor Stretch- melissa Stendahl
Staff Physical Therapist, Melissa Stendahl demonstrates

Muscles involved: The adductors, or inner thigh muscles. These muscles primarily serve the function to bring your legs together and are commonly involved in “groin tears”

Stretch Type: Static: Best if performed after workouts on warm muscles. Exercise caution if stretching cold ( unwarmed up) muscle.

As always: No stretch should ever be painful. If a stretch is painful, stop and consult your physical therapist for modification.

Directions: Hold this pose for 30 seconds to a minute; repeat. You may increase the intensity of this stretch, by hinging at the hips and bringing your torso forward over your legs. Remember, to keep your back straight and that this should be a gentle stretch and should not be painful.

Learn more about Melissa Stendahl here!

Sources:

 

Herbert R, de Noronha M, Kamper S. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Review.  2011.
Mayo Clinic Staff. Stretching: Focus on Flexibility. Mayo Clinic. 2014. http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931?pg=1. [Accessed: July 23,2016} 

Lymphedema Risk Reduction

Risk Reduction Practices For People With Lymphedema According to the National Lymphedema Network

By Roseanne Cruz

It is not known why some people with the same risk factors develop lymphedema and some do not. People at risk of lymphedema are individuals who have not yet displayed the signs and symptoms of lymphedema but have a known insufficiency of their lymphatic system. This includes people who have undergone removal of lymph nodes or radiation therapy, which increases the risk for developing lymphedema. At-risk individuals have altered lymphatic function that may impede the body’s ability to take up excess fluids in the tissues.

For those with a confirmed diagnosis of lymphedema or at risk for developing it, consider the following:

  1. Routine medical check-ups
  2. Report changes- such as increase in size, change in sensation, color, temperature, or skin condition
  3. Body Weight- maintain normal body weight and seek help to lose weight if needed
  4. Exercise- incorrect or unsafe exercise may exacerbate lymphedema
  5. Compression garments- wear for air travel, exercise, and exertion
  6. Infections (cellulitis)- be aware of any signs of redness, warmth, pain, fever, or flu-like symptoms
  7. Skin care- maintain proper hygiene and use a moisturizer regularly
  8. Trauma- avoid trauma; protect against falls, fractures, and burns; use non-involved limb for venipunctures; proper nail care
  9. Constriction- ensure properly fitting compression bandages and clothing; avoid tight stockings or bras
  10. Avoid exposure to extreme heat or cold
  11. If you are having surgery, inform your surgery of your lymphedema condition
  12. Stasis- move, change position, and exercise periodically throughout the day
  13. Varicose veins- treating varicose veins may help to reduce lymphatic load and improve lymphedema
  14. Air travel- it is imperative to wear compression garments for the duration of the flight. It is also important to move around and exercise the affected limb and hydrate well to lower the risk of venous thromboembolism