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

#backpain #parents #newborn #toddler #lifting #childcare #baby #stretch #spinalhealth #wellness #wecanhelp #chiropractic #physiotherapy #massage #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

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

ONLINE BOOKING LINK IN BIO

#luggage #lifting #travelling #vacation #backpain #luggage #strain #neckpain #shoulderpain #healthtips #spinalhealth #wecanhelp #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Preventing Cold-Related Injuries During The Winter

By Dr. John A. Papa, DC, FCCPOR(C)

Physical activity during the winter season can place unique demands on the body that can predispose you to injuries such as:

❄ Soft tissue injuries - including sprains, strains and contusions. Cold weather decreases the elasticity of soft tissues making them more prone to injury during activity.  Ligaments and muscles in the back, upper and lower extremities are commonly injured.  Falls in slippery conditions can also contribute to injury.

🥶 Exposure injuries - include frostbite and hypothermia and occur when individuals do not wear attire that is appropriate for the weather conditions and physical activity performed.

❄ Blisters - can form due to the friction of wet gloves and/or wet socks with poorly fitting footwear.

🌞 Sun-related injuries - can also occur in the winter months and cause sunburn and snow blindness.

❄ Technical injuries - can happen when physical activities are performed with:  inadequate technique/training; unsuitable equipment; and/or poor preparation/planning.

Below are some of the strategies that can be used to prevent cold-related injuries:

✅ WARM UP and prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation.  Also consider exercise training to help prepare you for winter activity.

✅ DRESS FOR THE ELEMENTS - by wearing insulated lightweight clothing with multiple layers.  This will allow you to add or subtract layers as needed.  Attire that is waterproof can help keep you dry and reduce the risk of heat loss.  Insulated gloves, footwear, and headgear can also help keep you warm.  Shoes and boots with solid treads and soles can help minimize the risk of awkward twisting, slips and falls.. 🥾

😎 PROTECT YOURSELF FROM THE SUN - by applying sunscreen regularly.  Your eyes should also be protected with UV blocking sunglasses.

✅ GET PROFESSIONAL TRAINING - while learning the skills of a particular activity such as skiing or snowboarding to help minimize the chance of injury. 🏂

✅ USE THE RIGHT EQUIPMENT & FIT - have sporting equipment properly fitted for your body type, and wear a helmet during activities. Use an ergonomic snow shovel for safe shoveling techniques. ⛸

✅ PREPARTION & PLANNING - be aware of changes in weather forecasts that can influence safety.  Coarse sand or ice salt can help give your walkways and driveways more traction.  Adequate nutrition and hydration before, during, and after activity can optimize energy levels and improve overall physical functioning.  This will help reduce fatigue and chance of injury. 💦

Recognizing some of the common injuries that occur during the winter months and knowing which precautions to take can ensure that you enjoy physical activities safely in cold weather. 👍  

For additional information on health and wellness, visit www.nhwc.ca.

#winter #injuries #physicalactivity #sprains #strains #contusions #blisters #sun #warmup #exercise #training #equipment #preparation #coldweather

Shovel Light: Tips for Shoveling Snow During the Winter

During the winter months, snow shovelling can be a pain, considering that each shovelful of snow weighs about six pounds. That’s a lot of repetitive lifting, and wear and tear on your back!

These back health tips will ease the hassle of clearing your driveway and help keep your back in shape:

WARM UP

Before tackling any strenuous activity, a quick 10-minute warm up such as a walk around the block will kickstart your muscles for the activity ahead and help prevent injury.

DON’T LET SNOW PILE UP

If the weather report calls for several days of snow, frequent shovelling will allow you to move smaller amounts of snow after each snowfall.

PICK THE RIGHT SHOVEL

Use a lightweight push shovel. If you’re using a metal shovel, spray it with Teflon, so snow won’t stick to it.

PUSH, DON’T THROW

Push the snow to the side rather than throwing it. This way, you avoid lifting heavy shovelfuls of snow, and abrupt twists or turns that may result in injury.

BEND YOUR KNEES

If you need to lift shovelfuls of snow, bend your knees, and use your leg and arm muscles to do the work, while keeping your back straight.

TAKE A BREAK

If you feel tired or short of breath, stop and take a break. Shake out your arms and legs to recharge.

STAY HYDRATED

Even though it’s cold outside, your body still needs plenty of fluids. Be sure to drink lots of water before, during and after shovelling. Remember – if you feel thirsty, you are already dehydrated!

TAKE IT SLOW

Rest when you feel tired or short of breath. Stop shovelling if you experience sudden or prolonged joint or muscle pain.

COOL DOWN

After you’ve finished shovelling, cool down by taking a walk and stretching out tense muscles.

If you are experiencing muscle or joint pain, contact our office for help.

519-662-4441

www.nhwc.ca

#snow #winter #snowshovelling #backpain #spine #chiropractor #chiropractic

Preparation & Conditioning for Skiing

 Winter can be a splendid and enjoyable time of year, especially if you love outdoor activities like skiing. ❄

Commonly, muscles that work to internally rotate the hips are activated and engaged during skiing – key for maintaining balance and coordination. ⛷

A great way to condition the body and build muscle memory for skiing is to practice your technique with the use of balance boards, in-line skates, or sports that require quick movements and changes of direction. 🎿

Another important aspect to skiing is the need for endurance and stamina. Interval training is a great tool to build endurance, where you maximize your input for short bouts of time. The gains made through interval training can translate into meaningful improvements to your overall endurance; however, as with all activities, progression is key. 👍

If you are an avid skier, now is the time to start preparing your body for the season!

Here are some general tips to help prevent injury:

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MAXIMIZE JOINT AND MUSCLE FUNCTION

In skiing, maintaining good muscle and joint range of motion is important and improving mobility is key to preventing injuries. Your chiropractor can help you improve your joint and muscle function, as well as provide some guidance on how to best increase your mobility safely based on your individual goals and needs. The earlier you start, the better prepared you will be.

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WARM-UP AND STRETCH

Prior to hitting the slopes, it is always advisable to warm-up. Start with gentle activities such as walking or skating to increase the blood flow to your muscles. You may also want to do gentle stretches before you play to help prevent injuries. Better yet, consider working on your overall mobility before the season begins to enhance your athleticism and improve your performance.

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CHECK YOUR EQUIPMENT

You should always ensure that your equipment fits and is in good working condition before you begin the season. Your equipment supports and protects your body from injury while you enjoy your favorite activities. If you need to buy new equipment for the season, ask a professional to help you find the best equipment for your needs.

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BRUSH UP ON YOUR TECHNIQUE – TAKE A LESSON IF NECESSARY

Agility and technique can greatly enhance your performance in skiing. Consider lessons with a professional to help you refine your technique.

Your healthcare team, including your chiropractor, can also help you prepare you for the slopes. Meet with them to discuss your needs to make sure your body is ready and for strategies to decrease the risk of injury.

#skiing #conditioning #winter #outdoors #balance #coordination #endurance #intervaltraining

7 Tips For Smart Hiking

Hiking is a great way to get exercise outdoors; socialize with friends, family, or coworkers; and celebrate Canada's parks.

Here are some quick tips to add to your checklist for a hike that is safe, smart, and fun!

Know the trail, and stick to it: Get to know your trail before you set out. Review the map. Get to know the entrances and exits to the trail. Let someone know where you’ll be hiking and when you plan to be back. Don’t venture off the plotted route.

Choose an appropriate hike: Know your fitness level, and choose a hike that’s suited to your abilities, and the abilities of those in your group.

Dress appropriately: This includes checking the weather and dressing appropriately or bringing along any necessary gear to accommodate an expected shift in sun, rain, or other weather patterns..

Pack wisely: Pack light and strategically. Try to pack the heavier items (food and water) close to the centre of the pack and higher up to help maintain your centre of gravity. Other essential packing items include a flashlight, extra batteries, a map, compass, whistle, and a first aid kit.

Wear it right: This is important for your back. If you have a pack with hip and chest straps, put on the backpack, loosen all the straps, and tighten the hip belt at the hips (not above) before tightening the shoulder straps. Tighten the strap across your chest for shoulder support last.

Walk and talk: When you hike, make sure you have enough energy to chat with your hiking partner. If you’re out of breath or breathing deeply, you might be pushing too hard. You know you have a good pace going if you can carry on a conversation with the person you’re hiking with.

Take breaks: Don’t let your initial excitement get the better of you. Take a break for ten minutes every hour. Take that time to have a snack and drink some water. Make sure to keep your body fueled before, during, and after your hike.

If you have any concerns about carrying your pack, or about what physical activities are right for you, visit your family chiropractor.

#hiking #physicalactivity #outdoors #exercise