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Aging and Exercise by Sheila Yonemoto

11/4/2015

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PictureImage by Susanne Pälmer from Pixabay
No one wants to face the fact that our bodies change as we age. The gray hairs, wrinkles and sagging skin under the arm remind us of the aging process. We can expect certain physiological changes that may influence how far we can push our bodies with exercise or even regular physical activity. Some normal changes that occur with aging include the fact that our lean muscle mass decreases and our fat mass increases. The water in our connective tissue decreases. There are more cross links in our connective tissue. Our mid spine starts to hump and we lose fast twitch muscle fibers. Our maximum heart rate decreases as does our ability to do aerobic exercise. Our heart chambers get stiffer and our reaction time decreases. We have more systemic inflammation and our hormones decline.

These changes mean that we have an increased risk for diabetes. We lose flexibility and the ability to absorb shock. There is a greater tendency for tendon injury and decreased muscle endurance and output. We start to look like a hunchback and have decreased reach. We lose muscle speed. We can’t do as much cardio exercise. We have increased blood pressure, an increased risk for falling, more muscle wasting and loss of strength.

This all starts when we reach 30 years of age. We start to lose strength at a rate of 10% per decade of life and this accelerates to 15-30% per decade after the age of 60. The earlier in life that we train and build up strength, the less functional loss we will experience as we get older. For example, if at age 20 you train so you can lift 100 pounds with one arm, you might lose 10% per decade from age 30-50 and then an additional 30% during the 60’s, making a total of 60% loss. By the time you reach 70, you would only be able to lift 30 pounds. Losing leg strength may be more significant since it may impact the ability to walk at age 70.

This may explain why some people develop rotator cuff injuries even when they have continued to do the same exercise routine with no increase in weight, repetition or speed. The body has changed so  the exercise becomes different and the risks may go up.

Change your exercise regime from time to time and pay attention to the signals your body gives you. Watch for signs of increased effort, more fatigue, strain, soreness, shaking and other indicators that you are reaching your limit. Don’t assume that you should be able to do it as you always have. Longer warm-ups may be necessary. Fewer repetitions could be safer. Lowering the weight might be indicated.

Being aware of the normal changes that occur in our bodies as we get older may help you to prevent injuries and to insure that you continue to stay active and functioning well into the later years. Start now to build up your reserves and don’t ignore the cues your body gives you.

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Living Your Life in Agony or Ecstasy

5/31/2015

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PictureImage by Fathromi Ramdlon from Pixabay
Ever feel like you’re having to choose between two paths, one leading you to good choices and the other leading to bad ones? Want to start living your life in ecstasy and benefiting from having good health instead of continuing to live life in agony? Then come to this Free Wellness Lecture on how to do just that by reducing inflammation, enhancing all body systems functions, slowing down the aging process and reducing pain.

Join us for this limited time experience on Wednesday, June 10 2015 from 7pm to 8:30pm at Yonemoto Physical Therapy located at 55 S. Raymond Ave, Suite 100, Alhambra CA 91801. Please call (626) 576-0591 to RSVP. Seating is limited.


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San Marino Presents Summer 2015 Level 1 Qigong

5/29/2015

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PicturePhoto courtesy by Amy Minori - https://www.facebook.com/ArtByAmyMinori/
Qigong is much simpler to do than Tai Chi. You can rid your body of aches and pains with the gentle, low impact movements. It helps to move the vital life force through energy pathways like acupuncture, but without the needles. Qigong also helps with organ function. Come experience how you can improve memory, sleep better and feel happier. 

The Level 1 Qigong class will be from 7pm to 8:30pm on Thursday, June 11, 2015 to Thursday July 16, 2015. The classes will be held at The San Marino Center in the Fireside Room, 1800 Huntington Drive, San Marino CA 91108.

Price for classes are: Residents of San Marino: $104, Non-Residents: $109. To register please contact the City of San Marino Recreation Department at 1560 Pasqualito Drive or call (626) 403-2200 or register online at https://registration.sanmarinorec.org. The class number is 373238-01. The age to take this class is ADULT. For more information please call (626) 403-2200.


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Mother Was Right by Sheila Yonemoto

4/23/2015

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My mom always told me to sit up and stand up straight. At school, girls walked with a book on their head to practice good posture. Now, after many years of working as a physical therapist, I realize my mother’s wisdom in emphasizing good posture.

Many of my patients hate to hear these words because they bring up a very negative emotional response. Unfortunately, their mothers nagged them with the same words I am now using when I have them stand with their backs against the wall, trying to keep their buttocks, upper back and head lined up. Most of them cannot keep their heads against the wall, and even if I use a rolled up towel they can’t push the roll into the wall. Their chins point upward as their necks extend towards the wall with a hunchback look. Not only does this make you look old, but it reduces your balance, decreases how much air gets into your lungs, causes neck and back pain, shoulder limitations, and possibly even jaw disorders.

There is a growing problem in the younger community with reliance on cell phones, tablets, and laptops, and even with students’ writing postures. There should be more emphasis on sitting up straight, angling writing surfaces similar to drafting tables, and using larger arm muscles to write in order to prevent fatigue. Using whole body mechanics is more efficient and aesthetically pleasing and results in more beautiful handwriting. I also advocate keeping both feet on the floor for good pelvic alignment, which also prevents high blood pressure, according to my Chinese medicine teacher.

When you sit or stand up straight, try to align your ears with the shoulders. The shoulders should line up with the hips which, if you are standing, should line up with the ankles from a side profile. Start looking at people and see how much their heads go forward. Even a small distance forward can put a big increase in pressure in your lower back disks. Gravity will pull a forward head down, causing more effort by the neck muscles to keep the head from falling forward. This can explain constant soreness and hardness in many people’s neck and shoulders. When the head is aligned and balanced on the neck, almost no muscle power is needed to keep the head perched on the spine.
It takes about 21 days of constant awareness to change a habit, but if you stick with it, you will be rewarded with better health, younger appearance and better organ function.  If you are still responsible for the welfare of children, encourage them to stand up and sit up straight, but please, do it in a way that makes them want to do it for a lifetime. If you are already grown up and have a forward head, don’t despair, many of my patients are doing better! It takes a little work and encouragement but, under the guidance of a good coach, it is well worth the effort.
Sheila Yonemoto, P.T., has been a physical therapist for more than 30 years, specializing in integrative manual therapy, utilizing a holistic approach. She can be reached at Yonemoto Physical Therapy, 55 S. Raymond Ave, Suite 100, Alhambra, CA 91801. Sheila also offers a Qigong “Chinese Energy” exercise class. Your first class is FREE. Call (626) 576-0591 for more information.
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10 Superfoods Healthier Than Kale by Eat This, Not That!

3/25/2015

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PictureImage by congerdesign from Pixabay
In the world of marketing, image is everything. If you’re James Franco, or Roger Federer, or Taylor Swift, your name and face can be used to sell anything from phones to watches to perfume. Even if you’re not necessarily famous for your tech-savvy, your promptness, or the way you smell.

In the food world, the biggest celebrity of all might be kale, the Shakira of salads, the Lady Gaga of leafy greens. It’s universally recognized that kale anything; kale chips, kale pesto, kale face cream instantly imparts a health halo. Even 7-Eleven is making over its image by offering kale cold pressed juices. And yes, kale has plenty of benefits, including high levels of folate, and more calcium, gram for gram than a cup of milk. (It’s head and shoulders above these items found in our Eat This, Not That! Special Report: “Health” Foods Worse for You Than a Donut.)

Still, kale’s actually not the healthiest green on the block. In fact, in a recent report published by the Centers for Disease Control that ranked 47 “powerhouse fruits and vegetables,” kale placed only 15th (with 49.07 points out of 100 for nutrient density)! Here’s a roundup of the 10 leafy green cousins that researchers say pack a greater nutritional wallop. Read ’em, eat ’em, and reap the benefits.

SUPERFOOD #10 Collard Greens

Nutrition Score: 62.49

A staple vegetable of Southern U.S. cuisine, collard greens also boast incredible cholesterol-lowering benefits, especially when steamed. A recent study published in the journal Nutrition Research compared the effectiveness of the prescription drug Cholestyramine to steamed collards. Incredibly, the collards improved the body’s cholesterol-blocking process by 13 percent more than the drug! Of course, that won’t do you any good if you insist on serving them with ham hocks.

SUPERFOOD #9 Romaine Lettuce

Nutrition Score: 63.48

Even more so than its cousin kale, the humble Romaine lettuce packs high levels of folic acid, a water-soluble form of Vitamin B, that’s proven to boost male fertility. A study published in the journal Fertility and Sterility found supplemental folic acid to significantly increase sperm counts. Get the man in your life to start craving Caesar salads, and you may soon have a baby Julius on board. (Ladies, this green packs health benefits for you too! Folate also plays a role in battling depression, so change out your kale for Romaine, and while you’re at it, stock up on these other 8 Foods That Boost Your Mood.)

SUPERFOOD #8 Parsley

Nutrition Score: 65.59

Yes, that leafy garnish that sits on the side of your plate, the one they throw away after you the rest of your meal is a quiet superfood. So packed with nutrients that even that on sprig can go a long way toward meeting your daily requirement for Vitamin K. Moreover, research suggests the summer-y aroma and flavor of chopped parsley may help control your appetite. A study in the journal Flavour found participants ate significantly less of a dish that smelled strongly of spice than a mildly scented version of the same food. Adding herbs, like parsley, creates the sensory illusion that you’re indulging in something rich, without adding any fat or calories to your plate.

SUPERFOOD #7 Leaf Lettuce

Nutrition Score: 70.73

The nutritional Clark Kent of the salad bar, this common and unsuspecting leafy green is ready to take its place among the superfoods. Two generous cups of lettuce provides 100 percent of your daily vitamin K requirement for strong, healthy bones. A report from the Nurse’s Health Study suggests that women who eat a serving of lettuce every day cut the risk of hip fracture by 30 percent than when compared with eating just one serving a week. (What other foods might you be underestimating? Find out which are in your kitchen now in our 6 Surprising Superfoods.)

SUPERFOOD #6 Chicory

Nutrition Score: 73.36

Chicory is a family of bitter greens, but its most well-known member is radicchio, the small red or purple leaf that comes in a head about the size of a softball. It’s one of the best dietary sources of polyphenols, powerful micronutrients that serve a role in preventing disease. A studyin the Journal of Nutrition found that people who consume 650 mg a day of polyphenols have a 30 percent chance at living longer than those who consume less than that. A cup of chicory leaves clocks in at about 235 mg (double that of spinach), so consider adding a little leafy red into your leafy greens.

SUPERFOOD #5 Spinach

Nutrition Score: 86.43

Spinach is to kale what Michael Jordan is to LeBron James. The once unrivaled king now overshadowed by the hot new thing. But like MJ, spinach has a few more championship rings than its more current rival. Primarily its position as a top source of biceps building iron. According to the United States Department of Agriculture, a 180 gram serving of boiled spinach provides 6.43 mg of the muscle mineral, that’s more than a 6 oz hamburger patty! Recent research also suggest compounds in the leaf membranes called thylakoids may serve as a powerful appetite suppressant. A recently published long-term study at Lund University in Sweden found that having a drink containing thylakoids before breakfast could significantly reduce cravings and promote weight loss. On average, the women who took the spinach extract lost 5.5 pounds more than the placebo group over the course of three months. (It’s easy to see why spinach tops our list of the essential8 foods You Should Eat Every Day)

SUPERFOOD #4 Beet Greens

Nutrition Score: 87.08

Yes, the stuff they cut off and throw in the garbage before charging you an arm and a leg for “beet salad.” A scant cup of the bitter green serves up nearly 5 grams of fiber, that’s more than you’ll find in a bowl of Quaker Oats! Researchers at the University of Leeds found that risk of cardiovascular disease was significantly lower for every 7 grams of fiber consumed. Try them in stir frys and eat to your heart’s content!

SUPERFOOD #3 Chard

Nutrition Score: 89.27

Chard, sounds like “burnt.” It’s not as fun a name to drop as say, “broccolini,” but it might be your best defense against diabetes. Recentresearch has shown that these powerhouse leaves contain at least 13 different polyphenol antioxidants, including anthocyanins, anti-inflammatory compounds that could offer protection from type 2 diabetes. Researchers from the University of East Anglia analyzed questionnaires and blood samples of about 2,000 people and found that those with the highest dietary intakes of anthocynanins had lower insulin resistance and better blood glucose regulation.

SUPERFOOD #2 Chinese Cabbage

Nutrition Score: 91.99

Taking the silver medal in the power food Olympics is Chinese cabbage, also called Napa or celery cabbage. Rich sources of highly available calcium and iron, cruciferous vegetables like the cabbage have the powerful ability to “turn off” inflammation markers thought to promote heart disease. In a study of more than 1,000 Chinese women, published in the Journal of the Academy of Nutrition and Dietetics, those who ate the most cruciferous vegetables (about 1.5 cups per day) had 13 percent less inflammation than those who ate the fewest.

SUPERFOOD #1 Watercress

Nutrition Score: 100

The top dog, the unrivaled champion, the chairman of the cutting board, watercress may also be the closest thing yet to a true anti-aging food. Gram for gram this mild-tasting and flowery-looking green contains four times more beta carotene than an apple, and a whopping 238 percent of your daily recommended dose of vitamin K per 100 grams, two compounds that keep skin dewy and youthful. The beauty food is also therichest dietary source of PEITC (phenylethyl isothiocyanate), which research suggests can figh cancer. Results from an eight week trialpublished in the American Joural of Clinical Nutrition suggest daily supplementation of 85 grams of raw watercress (that’s about two cups) could reduce DMA damage linked to cancer by 17 percent. Exposure to heat may inactivate PEITC, so it’s best to enjoy watercress raw in salads, cold-pressed juices, and sandwiches.

Article written by Eat This, Not That! Published November 18, 2014


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55 S. Raymond Ave. Suite 100
Alhambra, CA 91801

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Alternate Phone: (626) 538-3966
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  • Home
  • About
    • Staff >
      • Sheila Yonemoto
      • Belen Gulick
      • Doug Gulick
      • Mary Tan
      • Herbert Castillo
      • Romie Castillo
      • Huong Tran
      • Lisa Ramos
    • Facility
    • Testimonials >
      • Patient Success Stories
      • Endorsements
    • Community Involvement
    • Employment
    • Affiliations
  • Services
    • Physical Therapy >
      • Jaw Pain, TMJ, and Headaches
      • Neck Pain
      • Shoulder Pain
      • Back Pain
      • Hand, Wrist, Elbow
      • Hip Pain
      • Knee Pain
      • Foot and Ankle Pain
      • Arthritis
      • Tendinitis
      • Osteoporosis: Prevention and Rehab
      • Urinary Incontinence
    • Integrative Manual Therapy (IMT)
    • Fitness and Wellness >
      • Qigong
      • Detox Footbath
      • ACL Injury Prevention and Rehab
    • WorkSTEPS®
  • Insurance
  • For New Patients
    • What to Expect
    • Patient Forms
    • HIPAA Notice
    • FAQs
  • For Doctors
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  • Contact Us
  • Blog
  • VIRTUAL QIGONG CLASSES