Everything is Connected
The wellness cycle I created shows the integrated connection of our health. Each segment affords a positive influence on the next, thus affecting the whole. When it comes to pain, it is vital to know how many factors play a role in creating change.
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Here's a more in-depth explanation of the Remedy PT Wellness Cycle.
We are made to move!
Here’s something you may not know:
- Movement is controlled by the brain and guided by your vision.
- The core is the center connection of all your movement.
- Movement is fueled by your breath and sustained through food.
- Stress transforms your movement and sleep restores it.
Each of these components are integrated into the treatment session at Remedy PT.
What keeps you from moving well? Besides illness or injury, the main factors that reduce your capacity to move are fatigue, stress, pain, and fear. It’s empowering to learn that your emotional and mental health have a deciding factor in how you move. Everything is connected.
- Do what brings you joy. Movement is essential to everyone, yet the way people move can be so diverse. Finding some form of movement that you enjoy can help both your physical and emotional well being.
- Prioritize it. Move with the knowledge that you are nourishing your whole self. Making it a priority is how you meet your goals.
- Don’t fear movement. Let it become your remedy. It can be the gateway to trusting your body again. When you are able to be more confident in movement your nervous system isn’t as sensitive, which sets the stage for pain relief far better than any physical modality ever will.
Daily movement and exercise help guide positive nutrition choices. Eating well to nourish your body and brain makes a powerful impact on your health. When you are trying to heal from pain and/or injury, eating a healthy anti-inflammatory diet should be a priority but can often be overwhelming.
- Simple Swap. Instead of overhauling it all or going cold turkey, pick one vice item you can replace with a healthy item. The next right step in this direction will cause a ripple effect of positive change.
- Change your perspective on food. You can choose to see healthy eating as terribly restricting or you can choose to say, “I get to nourish this one body I have.” It’s the difference between mindset of nourishment or consumption.
- Eat. Food gives your body available energy. Depriving your body of the very thing it needs will reduce its ability to heal.
When you are dealing with persistent pain it is invaluable to gain a sense of confidence toward your meaningful activity.
The right mindset:
- Explore movement. Gradually exposing yourself to movement that was once restricted or feared is a powerful confidence booster. At Remedy PT, we help movement feel safe again.
- Become self aware. How do you talk to yourself? What mindset informs your choices? Is it fear, shame, anger? Or is it love, growth, and freedom?
- Notice your body. Take a moment to close your eyes and notice your body. Where do you hold on to tension? How do you respond to this pain or tension? Noticing is the first act of connecting.
Breathing is also a powerful tool to help the body excel in performance and recovery.
At Remedy PT, we use the breath for physical performance, mental and emotional well being, core and pelvic floor function, mobility, and changing pain.
The connected breath:
Breathwork. Neuroscience shows us the powerful impact of changing your breath. Like movement, breathing isn’t a protocol, but a personalized experience.
Breathe to reduce stress and tension:
- Time your inhales and exhales for 1 min.
- Notice your regular pattern so you know how to change it.
- Then practice slowing your breath rate.
- Take your time and don’t force it.
- See if you can slow it enough to Inhale 5 seconds and exhale 5 seconds.
- Repeat this cycle for one minute.
Optimally this would be inhaling and exhaling through the nose.
Attempt this in a comfortable relaxed position. One tip is to practice this slowing the breath rate before bed to help you wind down for sleep.
Stress is a necessary component of life. Ultimately we want balance of both positive and negative stress and the resilience to bounce back from stressors. How your body responds matters.
The nervous system is the main control center of pain and muscle tension. It also helps to regulate heart rate, breathing, movement, digestion and even immunity.
If you want your nervous system to respond well to stressors, you need the foundational components of this cycle integrated into your daily life.
Calm your nervous system:
Here are a list of activities to stimulate the parasympathetic nervous system:
- Sun Exposure – Get outside
Sleep is vagus nerve activity at its finest. Quality sleep restores our body and brain. It helps us heal, move, eat, think, and reduce stress. If you are dealing with persistent pain, it is empowering to know you can change your pain response through focusing on your sleep.
- Practice expressive writing before bed. It is a journal of sorts to get your thoughts out of your mind and onto paper. These can be both negative and positive thoughts. Write it all out, then tear up the paper. This helps to calm the nervous system and decrease the mental fixation on your negative thoughts.
- Avoid screen time ideally two hours before bedtime to allow melatonin to rise and cortisol to lower naturally.
- Practice deep exhales to stimulate the vagus nerve to enhance the “rest and digest” system and reduce the fight or flight system.
- Get sunlight within the first hour of waking.
- Bedtime and wake time should be a consistent daily schedule.