Fight The Winter Blues

 

The days are slowly getting longer (yay!) but the weather is still cold and makes us yearn for spring.

While the cold and dark days add to the prevalence of seasonal affective disorder, more sedentary time could contribute as well.

Fortunately, there are effective strategies to help combat the winter blues. Be prepared for the winter months to come with a few of these tips.

GET MOVING FOR A MOOD BOOST:

Exercise can help banish your winter blues and shouldn’t be skipped. Whether you grab a basketball, a dumbbell or a yoga mat, a good sweat session releases feel-good brain chemicals that reduce depression and improve your mood. Plus, your metabolism and energy level will both stay elevated for a few hours after your workout. So brave the cold and move. It’s worth it!

EMBRACE THE SEASON:

Make the best out of a steady snow fall by cross-country skiing or snowshoeing. Even winter tasks have benefits. Snow shoveling might be a chore, but it's also a pretty strenuous workout and can burn more than 400 calories an hour.

SOAK IN THE SUN:

Time spent in the sun helps your body process Vitamin D and releases neurotransmitters that can boost your mood. Add a few extra outdoor activities to your week like a walk around the neighbourhood. As for your home – keep your shades up during the day or use “full spectrum” light bulbs to replicate natural light indoors.

TREAT YOURSELF:

Endless winter days are no fun. Everyone is happier when they are looking forward to an exciting event on the horizon. Plan a weekend getaway or a ski trip. If you want to indulge on your own, a massage has been shown to reduce stress hormones and increase serotonin and dopamine, which are depression-fighting chemicals. Laugh, relax or escape to keep the winter blues away.

#MotivationMonday #winter #winterblues #SAD #cold #movement #exercise #sun #outdoors

5 Ways To Avoid Backache While With Your Newborn

 

You were up all night. Your baby is crying. 👶 The telephone is ringing. For most parents, this is a daily scenario!

Parents are also continually faced with strenuous physical demands, such as lifting, feeding, comforting and chasing after children. 🧒

As a parent, you may be lifting a seven to ten-pound baby 50 times a day. By 12 months, your baby weighs approximately 17 pounds, and at two years, that child has become a 25 to 30-pound toddler. Repeatedly lifting your child may put you at risk for back problems. 💪

What’s a parent to do❓

👉 HERE ARE SOME WAYS TO REDUCE THE RISK OF BACK PAIN:

1️⃣  Lighten your load 🎒

Choose a diaper bag that distributes weight evenly across your body to limit the stress on your muscles, such as a cross-body diaper bag or a diaper bag that can be worn as a backpack.

2️⃣  Stretch your body

When your baby is old enough for tummy time, join them on the floor and do some exercises to stretch your neck and back.

3️⃣  Feed comfortably

When nursing, avoid hunching and keep your baby close to you. Instead, choose a comfortable, upright chair with a pillow. 🤱

4️⃣  Keep your baby close 

Don’t stretch your arms out. Bring your baby close to your chest before lifting. Consider wearing your baby on your front to alleviate the strain on your back.

5️⃣  Keep tub trouble at bay

Avoid reaching or twisting when bending over a tub. Be on the same level as your baby. When kneeling, use a non-slip mat to protect your knees. 🛁

Consult with one of our experienced chiropractors so that you can stay on your toes and a step ahead of your toddler. 👍

📞 519-662-4441

💻 www.nhwc.ca

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Lifting And Carrying Your Luggage

GOING ON VACATION?  READ BELOW!

Over-packed luggage and improper lifting and carrying techniques are common causes of injury to the back, neck and shoulders.

Lifting your luggage can’t always be avoided, even if your luggage has wheels. But practicing safe lifting techniques can substantially reduce your risk of injury.

• Move slowly and, whenever possible, break the action into smaller parts. For instance, when loading a suitcase in the trunk of a car, try lifting it first onto a chair or step-stool, then lifting it into the trunk. Similarly, when placing luggage in an overhead compartment, first lift it onto the top of the seat.

• When lifting your luggage, first get close to the load and stand with your feet shoulder-width apart.

• Bend at the knees and let your leg muscles, rather than your back, do the lifting.

• Hold the load close to your body.

• Avoid twisting. Instead, turn your feet in the direction you are headed and turn your entire body in that direction.

• Do not carry bulky luggage for long peri­ods of time. Make sure to check heavier items when travelling rather than carrying them for the duration of the trip.

• Try to carry light pieces in each hand rather than a single heavy item on one side.

• When using a backpack, use both shoulder straps and the waist strap, and adjust them to minimize the bag’s movement.

• When using a duffel or shoulder bag, switch sides often to reduce strain.

If you’re experiencing pain from lifting something heavy, visit one of our chiropractors! 
519-662-4441
nhwc.ca

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