“5 Lifestyle Tweaks That Will Dramatically Improve One’s Wellbeing” With Dr. Joe Tatta
An Interview With Dr. William Seeds
If you feel tired but haven’t been sleeping do not take a nap. Napping can be disruptive for some. If you are tired when you get into bed you may have a better night’s sleep.
As a part of my series about “5 Lifestyle Tweaks That Will Dramatically Improve One’s Wellbeing”, I had the pleasure of interviewing Dr. Joe Tatta. Dr. Tatta is one of the pioneering experts in lifestyle interventions for treating persistent pain and founder of the Integrative Pain Science Institute. A unique combination of physical therapist, nutritionist, and ACT trainer, he has 25 years of experience in physical therapy, integrative models of pain care, leadership and private practice innovation. He holds a Doctorate in Physical Therapy, is a Board-Certified Nutrition Specialist, and has trained extensively in Acceptance and Commitment Therapy.
Thank you so much for doing this with us! Our readers would love to “get to know you” a bit better. Can you share with us the story about how you first got involved in fitness and wellness?
Wellness runs in my blood. My mom was a nurse and I grew up with medical journals scatter all around the house. I started reading them at an early age and knew I wanted to help people and work in the healthcare field, but I didn’t want to be a doctor and spend my days prescribing medication. Physical therapy was the perfect mix of health and wellness, with a focus on the prevention and treatment of pain without drugs, surgery or injections.
Can you share the most interesting story that happened to you since you started your career?
For three years I worked back stage on the Broadway show the Lion King treating performers with injuries. Many of the costumes lacked proper ergonomic design and would put undue stress on the performer’s joints. There is nothing natural about supporting a 10-pound lion head on your neck or a balancing on long giraffe legs. As PTs we had to help the costume designer redesign many of the costumes so they would be less stressful. This was important work but also fun as I got to try on all the costumes in the Tony award winning show.
Can you share a story with us about the most humorous mistake you made when you were first starting? What lesson or take-away did you learn from that?
In the physical therapy we use both hot and cold whirlpool to treat foot and ankle injuries. After someone uses the whirlpool it has to be rinsed, cleaned and refilled. Once I turned the faucet on to refill but walked away and forgot it was on. Needless to say, the nurses lounge a floor down did not appreciate water streaming through the ceiling into their place of rest!
Can you share with our readers a bit about why you are an authority in the fitness and wellness field? In your opinion, what is your unique contribution to the world of wellness?
Chronic pain is a big problem in our society. There is no one treatment that is effective for alleviating chronic pain. Instead, we know that a multimodal approach to pain care is necessary. This takes into account someone current 1) knowledge and beliefs about pain, 2) how they are moving their bodies, 3) diet and nutrition, 4) mood, and 5) rest/recovery. Evaluating and treating people based on these “5 Pillars” are essential and few practitioners treat patients from this holistic approach.
None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?
Nutrition has been a deep interest of mine. During my doctoral training, one of my graduate professors encouraged me to write a thesis paper about the influence of diet and nutrition on musculoskeletal pain and inflammation. At the time there was not a lot of information or research about pain and nutrition. Being the first one up to bat can be challenging, people do not necessarily embrace new treatment approaches. She encouraged me to continue if I felt it was in the best interest of my professional development. I continued to build information, content and research in this area. Today people have (finally) embraced this approach and have a healthy curiosity and interest in the topic of nutrition and pain, and I am frequently asked to speak at major medical conferences.
Ok thank you for all that. Now let’s move to the main focus of our interview. We all know that it’s important to eat more vegetables, eat less sugar, exercise more, and get better sleep etc. But while we know it intellectually, it’s often difficult to put it into practice and make it a part of our daily habits. In your opinion what are the 3 main blockages that prevent us from taking the information that we all know, and integrating it into our lives?
Health behavior change is a dynamic and ongoing process and cultivating long-term improvements in behavior is the path to success. First, we live in a very goal-oriented society, and this influences how we approach our health. An example of a health-oriented goal is to lose 10 pounds, run a 5K, bench press your body weight or decrease pain from 8/10 to 2/10. These are all valid goals, but what keeps people connected to health sustaining behaviors are the things they value. Values guide healthy behavior, not goals. An example of a value related to health is to be strong so I can play with my kids and be a supportive mother or to have energy to help my friend plan for her wedding party. Unlike goals, values are never achieved. If you value is to nurture your health so you can be a supportive wife, this is a value that continues and has no end. Second, we allow other people to influence our values and goals. If being a member of the corporate running team and completing 5Ks on the weekend is not for you, then you are not likely to continue with this for the long-term. Being aware of, open, and committed to behaviors that are congruent with your deeply held personal values is the way to go. Third, we often fail to take into consideration the mind as we strive for a healthier body. For example, we can teach a dieter to be mindful and observe the urge to eat piece of chocolate cake without necessarily attempting get rid of that urge. The thoughts and emotions surrounding the temptation to eat something delicious may include things as judgments about whether this urge is good or bad. The ultimate goal for people initiating and maintaining the health behavior change, is to make a change(consistent with their chosen values (having a healthy lifestyle) even in the face of difficult thoughts or emotions.
Can you please share your “5 Non-Intuitive Lifestyle Tweaks That Will Dramatically Improve One’s Wellbeing”? (Please share a story or an example for each, and feel free to share ideas for mental, emotional and physical health.)
1. If you feel tired but haven’t been sleeping do not take a nap. Napping can be disruptive for some. If you are tired when you get into bed you may have a better night’s sleep.
2. Pain relieving opioids can actually make worse. It is called Opioid Induced Hyperalgesia- this is where there is a paradoxical effect on pain relief.
3. Pain means something is damaged and you should rest. This is false when it comes to chronic pain. Chronic pain is a primary condition of the nervous system, not the musculoskeletal system. Prolonged rest is often detrimental for those with pain leading to further deconditioning, disuse and depression.
4. Meditation is not for everyone. Those with a history of trauma or catastrophizing thoughts may see an increase as they begin a meditation practice.
5. Exercise shouldn’t hurt. When recovering from chronic pain some of the best research points to the fact that exercise that is slightly unpleasant or uncomfortable may win over pain-free exercise.
As an expert, this might be obvious to you, but I think it would be instructive to articulate this for the public. Aside from weight loss, what are 3 benefits of daily exercise? Can you explain?
- Exercise is a powerful pain reliever producing the body’s own natural opioids 100X stronger than any pharmaceutical drug.
- Exercise is a mood booster, enhancing serotonin important for both mood and pain relief.
- Exercise prevents cancer. Most who exercise regularly have a 25% less chance of developing cancer.
For someone who is looking to add exercise to their daily routine, which 3 exercises would you recommend that are absolutely critical?
- Exercise that brings you joy and is fun.
- Exercise that is connected to something you value.
- Exercise that is performed in a social group.
In my experience, many people begin an exercise regimen but stop because they get too sore afterwards. What ideas would you recommend to someone who plays sports or does heavy exercise to shorten the recovery time, and to prevent short term or long-term injury?
The body repairs when you sleep. Sleep requirements increase when an exercise program is increased in either intensity or duration. Athletes are known to sleep 10–12 hours a night while training and nap throughout the day to maintain their strength, energy and endurance. An increase in sleep can significantly improve recovery time. Many studies have tested the effects of sleep deprivation on athletic performance and with resultant
- Slower muscle recovery
- Changes in mood
- Increase level of stress hormones, including cortisol
- Decreased glycogen synthesis
- Increased aerobic endurance
- Increased ratings of perceived exertion.
There are so many different diets today. Can you share what kind of diet you follow? Which diet do you recommend to most of your clients?
I follow a mostly gluten and dairy free diet. For the vast majority of my clients I recommend a modified Paleo Mediterranean diet. We work together to assess their specific nutritional needs, preferences and food intolerance that may be contributing to poor health.
Is there a particular book that made a significant impact on you? Can you share a story?
My own book. It really showed me how so many people with pain receive inadequate and even dangerous care in our country.
You are a person of enormous influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. :-)
I have already started a movement to advocate for safe and effective pain care. The three-word revolution I use to describe this is #ReinventPainCare.
Can you please give us your favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life?
Yes, it comes from the Alchemist by Paulo Coelho “when you want something all the universe conspires to help you achieve it.” You have to be an active participant in your own success but if you stay the course and stay passionate you can achieve your goals and dreams.
We are very blessed that some of the biggest names in Business, VC funding, Sports, and Entertainment read this column. Is there a person in the world, or in the US whom you would love to have a private breakfast or lunch with, and why? He or she might just see this if we tag them :-)
Lady Gaga. She is one of the few celebrities who has advocated for people with pain and I love her music!
What is the best way our readers can follow you on social media?
https://www.facebook.com/DrJoeTatta/
Twitter: @DrJoeTatta
Instagram: @drjoetatta
LinkedIn: https://www.linkedin.com/in/joseph-tatta-pt-dpt-cns-60564047/
Thank you for these fantastic insights. We wish you only continued success in your great work!
About the author:
Dr. William Seeds is a board-certified orthopedic surgeon and physician specializing in all aspects of sports medicine and total joint treatments. With over 22 years of experience, Dr. Seeds is focused on providing the most innovative results to those seeking to maximize their performance, relieve injuries, and live a healthy lifestyle.
