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  • Writer's pictureRehabon Physical Therapy

As humans, it is important to take care of our mind, body, and soul. All three are intertwined and have a direct impact on how we feel on a day-to-day basis. Physical health problems significantly increase our risk of developing mental health problems, and vice versa. According to https://www.mentalhealth.org nearly one in three people with a long-term physical health condition also have mental health issues such as depression or anxiety. There are three foundational components of our physical health that we need to manage to ensure that our mental health is functioning in tip top shape as well. These components are what we like to call the “triad of health.”




1. Nutrition: “You are what you eat.” This is a common cliché that we’ve heard for years but it’s definitely a saying that we should take more seriously.

When people have a car that they care about they tend put high quality fuel in the car so that it runs correctly, (even when gas prices are as high as they are…) so why wouldn’t we care for our bodies the same way? In a world where processed foods are king due to its convenience (especially with the emergence of all the food delivery apps available) we can find ourselves indulging in more “comfort” foods rather than whole foods. Whole Foods such as fruits, dark green leafy vegetables, and nuts, seeds and legumes are brain protective foods that can help boost your mood, and energy level. Protein is also a critical part of your diet that fuels and feeds your muscles and reduces hunger and appetite. Lastly...drink more water! Being hydrated is vital to keep your joints lubricated, boost your metabolism, and aide in weight loss.



2. Exercise: Taking care of your physical health, will create positive results for your mental health as well. Anywhere from light to vigorous physical activity increases endorphins, and serotonin which in turn improves your mood, and reduces the frequency of stress, and depression. This means that you don’t have to train for a triathlon or be able to deadlift 500lbs to feel the impact of physical activity on your mental health. Do something that you enjoy! Whether it be going for a quick walk after lunch or dinner, playing a sport you enjoy, or even playing VR video games. If you find some time to get up and move throughout your day, your body and your mind will thank you.



3. Sleep: We can eat healthy, and exercise everyday but if we don’t sleep well then chances are our mental and physical health will suffer as well.


It is suggested that we need about 7-9 hours of sleep to function optimally. 1 in 3 of us in society don’t meet that requirement with stress, technology, and our work lives to blame. Getting enough sleep on a consistent basis will work wonders for you physically and mentally. While you sleep, your body is hard at work repairing itself by releasing proteins and hormones that help restore damaged tissues which in turn will create a healthier, and stronger feeling body. Sleeping well can also have an impact on your mood and how sharp you are cognitively on a day to day basis.


If you are having difficulty moving or completing activities, get in contact with your primary care physician or physical therapist.


Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.


Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.




  • Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She plans to take her licensure exam after her wedding! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!


  • Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com follow him on Facebook

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  • Writer's pictureRehabon Physical Therapy

Stretching before bed can help you release tension in your muscles and prepare your body for a good night’s sleep. Here are some stretches you can do before bed to promote relaxation and improve your sleep quality. A randomized controlled trial published in the journal Sleep Medicine in 2010 found that a 16-week exercise program significantly improved the sleep quality and quantity of adults with chronic insomnia. The participants in the exercise group engaged in moderate-intensity aerobic exercise for 30 minutes, three to four times per week.





Childs pose: kneel on the floor, touch your big toes together, and sit on your heels. Stretch your arms out in front of you and lower your forehead to the floor. Hold for 30 seconds.


Butterfly pose: Sit on the floor and bring the soles of your feet together. Hold onto your ankles or feet and gently press your knees toward the floor. Hold for 30 seconds.



Cat-Cow: get onto your hands and knees with your wrists under your shoulders and your knees under you hips. Inhale and arch your back, lifting your tailbone and head. Exhale and round your spine, tucking your chin to your chest. Repeat for 30 seconds.








Standing forward bend: stand with your feet hip-width apart and fold forward at your hips. Let your arms hang toward the ground and relax your neck. Hold for 30 seconds.






Seated twist: sit on the floor with your legs straight out in front of you. Bend your right knee and cross it over your left leg, placing your foot on the ground. Twist to the right and hold for 30 seconds before switching sides.



Remember to breathe deeply and focus on relaxing your muscles while holding each stretch. Doing these stretches before bed can help to calm your mind and body, leading to a more restful night’s sleep.





Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.


Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.




  • Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She plans to take her licensure exam after her wedding! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!


  • Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com follow him on Facebook

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  • Writer's pictureRehabon Physical Therapy

Updated: Mar 2, 2023

Tired of the winter blues? Want to start living a healthier life? Here are some quick and easy lifestyle tips to get back into the groove of an energized healthy life:


Eating a well-balanced diet

Having a meal that includes plenty of fruits, vegetables, whole grains, and lean proteins helps keep inflammation at bay, keeps blood sugars steady and increases energy levels.


Staying hydrated

By drinking plenty of water throughout the day you are helping your joints stay lubricated, promoting good bowel health, and avoiding kidney damage.


Getting regular exercise

At least 30 minutes of moderate-intensity activity most days of the week will help improve your balance, decrease risk of falls, increase bone density, and decrease risk of injury.


Getting enough sleep

Aiming for 7-9 hours of sleep per night helps improve concentration and productivity, boosts the immune function, and reduces the risk of heart disease and stroke.



Managing stress

Techniques such as meditation, yoga, deep breathing exercises, and regular walks can help with relieving chronic stress, increasing calmness, sharpening concentration, and with mental clarity.


No party for you ;)

Benefits of avoiding smoking include, and increase in circulation, decrease in coronary heart disease and stroke, improved lung function, decrease in risk of lung cancer and shortness of breath, and decrease of coughing.


Benefits of avoiding excessive alcohol consumption include, improved mood, more energy, feeling of less tiredness, improved immune system and decreased risk of liver disease.



How about them apples?? Visiting your doctor regularly

Check-ups and screenings with your doctor can reduce the risk of getting sick, detect health conditions or diseases early, increases lifespan and improves your health.



It's important to remember that a healthy lifestyle is a journey, not a destination. No one is perfect and it's okay to slip up and make mistakes. The key is to make healthy choices most of the time and be kind to yourself when you fall short.


Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.


Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.

  • Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She plans to take her licensure exam after her wedding! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!


  • Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com follow him on Facebook

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