Health Blog

How to De-Stress Your Body For Better Health

stress

We live in a fast paced world filled with deadlines, endless hours staring into a screen, sleepless nights and battling traffic. What does this do your body and most importantly, what can you do to change it? Ultimately, your health is in your hands. Depending on pills to handle aches, pains and stress is not a long-term solution and the many side effects can have a debilitating effect on your body.

 

Here are natural solutions that you can work on to feel your best:

 

Regulate your breathing

When you are under a constant state of stress your autonomic nervous system operates on a flight or fight response for extensive periods of time. This is not good for your body, dumping in adrenaline and other stimulant hormones. While this is good for handling quick situations, it hurts your body long-term with complications such as chronic pain, heart disease, diabetes and more.

 

Breathing is one of the easiest ways to calm down your autonomic nervous system and activate a part of it call the parasympathetic nervous system. This sends out endorphins and other soothing hormones to calm your body down. Try the technique of breathing in through your nose for the count of 6 and out with your mouth for the count of 4. Place your hand on your upper abdomen and try to gently expand that, being conscious of not using your shoulders or upper trapezius muscles to breathe. Try this multiple times a day, especially times when you feel stressed. It will help you relax.

 

Improve your posture

Posture is key to the proper functioning of your breathing, digestion and musculoskeletal systems. How is the setup of your workstation, home computer and other daily areas you sit or stand in? Do you find yourself slumping and slouching throughout the day? Take time to lie on the floor in the morning or evening and stretch your hands over head, stretching your back. Do upper and mid back strengthening exercises to strengthen your postural muscles. Be conscious of how you hold yourself in the day, bend down to pick up objects or reach overhead.

 

Exercise regularly

Even going for a walk 10-20 minutes a day, can make a big impact on your stress levels and overall health. However, try to perform more regular aerobic exercise and also incorporate strengthening exercises of your arms, torso and legs to help you cope with daily activities. The number one reason that people stop exercising or don’t keep it up is that they get bored. Make it fun, participate in a class, be with others, try sports and set goals for yourself.

 

Eat better

We all know we should eat better, but it takes discipline and making meal preparation a part of your routine. Incorporate more vegetables, fruits and nuts into your diet. Make sure you prevent hunger by eating small snacks though out the day to keep your blood sugar levels normalized. Maintain portion control and eat slower to feel full and not crave a large meal. Drink more water to keep a feeling of being full and help your body operate properly. At restaurants, cut your portions in half and ask for a to-go box right away so you don’t eat the whole meal in one serving.

 

These simple actions can go a long way to helping you lead a healthier life, managing your stress levels and making you feel better. If you want to feel better, get rid of pain, walk and move better, then talk to one of our physical therapists today. Think of us as the mechanics for your body, keeping you running at your best shape. Just like you need routine tune-ups at your dentist, you should see your physical therapist every 6-8 months. Contact Orthopedic and Balance Therapy today.

 

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Our Reviews
Timothy Knopf
Timothy Knopf
20:18 30 Oct 19
Best therapy place around. I would recommend this place to everyone. They have the best group of therapists around.
Mitchell Udowitz
Mitchell Udowitz
20:43 27 Oct 19
I have been to two Physical Therapy places prior to finding Orthopedic & Balance Therapy in Valparaiso. While they were ok they don’t hold a candle to Orthopedic & Balance Therapy. OBT team works as one in harmony and they stay on top of the latest technology for their patients. Their team is so very knowledgeable and very friendly plus they generally care about what they are doing and it shows. They are concerned about the whole person not just the injury they need to be treated for.
Barbara Serynek
Barbara Serynek
18:52 03 Oct 19
The entire staff has been very pleasant, professional and accommodating. Both Kristen and Joe have given me the best massages. Kate and Kollin made sure that I was doing my excercises and helped to move things along. Feeling better every visit. I'm so glad that I chose Orthopedic & Balance.
Heidi Richardson
Heidi Richardson
17:00 19 Sep 19
I went to physical therapy not expecting it to do very much to help because that’s the way I approach everything with low expectations. Noel and his team have made my neck feel so much better that it puts me in a more positive mood each day and I actually feel more positive and more productive on a day-to-day basis..
Christine O'Donnell
Christine O'Donnell
16:26 14 Aug 19
I could barely walk into OBTS six weeks ago. I had very bad lower back and hip pain. The progress has been life changing for me. I always walk out of there with little or no pain. The staff, Laura, Dr Diane, Angie and, of course, Peggy, have taught me so much to keep my pain at bay. I highly recommend this team.
Nancy Guenther
Nancy Guenther
15:28 12 Jul 19
Absolutely awesome! My walking has improved 110%. And my pain level is zero. I highly recommend them. Go....you will be amazed how much better you feel.
Tracie Baxter
Tracie Baxter
20:24 03 Jul 19
This was the only place that could help with my TMJ. If you’re suffering from TMJ go see Noel! He really understands the condition. I no long have to deal with constant pain! The whole staff at this office is amazing and very welcoming.
Cindy Standiford
Cindy Standiford
21:33 28 Jun 19
The whole team is great!! I’m getting great care! I recommend Orthopedic & Balance for any issues you might have.
Joseph Mulholland
Joseph Mulholland
19:53 09 May 19
Amazing staff and amazing care. I came in barely able to stand up straight due to a back injury. After 6 weeks, I feel like brand new. Everyone was extremely helpful and easy to work with. Highly recommended!
Trool u
Trool u
19:44 24 Apr 19
I am a PTA student that was required 16 hours of observation time. I had the pleasure of completing my hours at this Valpo location. The staff is incredibly friendly. They were quick to make me feel at home. In a way I was sad to leave, but happy to continue on. I hope to eventually work in this field with a work family this caring and knowledgeable about their profession.
sharon Kramer
sharon Kramer
16:23 18 Apr 19
My experience has been a very enjoyable and rewarding experience in getting me to feeling better. The staff does a remarkable job and are fully qualified in their respective areas. The staff made it fun coming here and they were very caring and helpful with their clients!!
Tim Nash
Tim Nash
15:32 27 Aug 18
My first experience with OBTS was very positive. During the course of my 13 therapy sessions I worked with many different therapists and all of them were professional and competent. They were able to help me effectively control my pain without medication using their therapy program. Unfortunately, they could not get my physical condition back to the same ability as before. However, this is due to the fact that it was later determined by my doctors that I required surgery. I plan on returning to OBTS for my post-op physical therapy and have already scheduled my evaluation appointment. Scheduling seems to be a challenge sometimes but that's probably an indication of their patient's satisfaction and good reviews. Thank you OBTS!
Arlene Gross
Arlene Gross
15:58 22 Jun 18
Everyone that worked with me was helpful. I enjoyed watching the staff interact as they worked as they laughed and smiled making me feel that it was fun to exercise. My knee pain is less and I look forward to having the same results with my back.
Jose Ico
Jose Ico
12:43 27 Apr 18
My wife and I have been coming here for a year. They have wonderful customer service and the treatments were great. I could say that since coming here for treatments, I am now able to walk properly and sleep well at nights. They help you in the best way possible. The people here are great and we definitely recommend it to everyone!
Paul Grant
Paul Grant
21:51 03 Apr 18
I have read lots of reviews that say "the entire staff of ..." is great, and you know that it is BS.. .. Butt at OBTS that statement is true. The person answering the phone, appointment setting they work around my schedule. It is truly a team concept. Everyone that has work with/on me keeps me focus on getting healthy to play golf.... Even those employees that haven't work with/on me are upbeat, positive and encouraging both their patients and me..... follow up phone calls, positive, hand written notes of encouragement, reminding me to do my homework so I can play golf this year. Great Employees, Great Business!.
Diane Burns
Diane Burns
02:30 16 Mar 18
I’ve had an incredible experience here at OBTS. In just two and half weeks I’ve seen and felt remarkable results. My hip mobility has improved by 30%. I credit the excellent physical therapists and the deep tissue laser therapy for my gains. I’ve gone from walking with a limp and pain everyday to walking normally and know that I’ll be back to running in the future. Every single person is warm and friendly here. Great place!
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