Let your Yard be your Gym

Ask anyone who has spread mulch in their yard, and they'll tell you that yard work is quite the workout! Whether hauling mulch, spreading soil, raking leaves, or pulling weeds, you're guaranteed to break a sweat. That's because gardening works all your major muscle groups. Even something as simple as planting flowers involves squatting, which engages your legs for support, your core muscles for balance, and your arms and shoulders for digging.
 By using the outdoors as your own personal gym you'll rake-in the benefits! Fresh air is always uplifting, especially in the springtime. Being outside is a great way to relieve stress and relax. Plus, sunshine helps boost Vitamin D production, which aids in the absorption of calcium.
Heavy yard work is a great way to add variation to your regular exercise program, while light gardening can be great for exercise beginners. Remember,  rest if you get too hot and hydrate adequately throughout the day.  If you do yard work as a way to burn calories, take full advantage of what the great outdoors have to offer:
• Use a push mower instead of a riding tractor. This adds intensity so that you're working harder, elevating that heart rate, and burning more calories. • If you are raking up leaves, change the movement and direction to make full use of your muscles. Rake in front of your body to target your shoulders. Rake both right to left and left to right to work both arms evenly. This way, you'll help prevent blisters by avoiding repetitive motions too. • If you're using a wheelbarrow to haul yard waste, soil, or mulch, take an extra loop or two around your garden before you set your goods down. • When digging, switch back and forth between hands so that you are utilizing both arms. • Instead of using a small watering can, heave the heavy hose around the yard with you. You'll also have to use those muscles to put it away and wind it up when you're done.

 Enjoy the outdoors. Weed, mulch, dig and rake. Try all of these activities, get your hands in the dirt, and include yard work as a part of your healthy lifestyle. (reprinted from sparkpeople.com)

Back to School

Here are a few  tips for a fantastic first day:

• Get enough sleep.
• Eat a healthy breakfast.
• Try your best.
• Develop good work habits, like writing down your assignments and turning in your homework on time.
• Take your time with school work. If you don't understand something, ask the teacher.
• Keep a sense of humor.
• Drink plenty of water during the day.
• Watch your posture.
• Analyze your backpack - is it too heavy?
• Set realistic goals for yourself.

WINTER MONTH BLUES

Colds and the flu escalate dramatically during the winter months; a period spanning from about Thanksgiving to almost Easter - the protracted Holiday Season. Some of the general flu symptoms include fever, chills, nasal symptoms, lack of appetite, increased sleep, malaise, fatigue, and generalized pain. Why do so many people feel these symptoms? Why do people feel less motivated, have less energy and increased achy-ness during the Winter months? We can call this conglomeration of symptoms the "Winter-Time Blues" and they come from different sources.
First is the decreased activity of many people. During the Spring, Summer and Fall, people want to be outside in the fresh air; playing, laughing and running around. These activities are good for cardiovascular fitness, immunological function and emotional well-being. Also, the increased amount of sunshine is good for Vitamin D production and overall mood enhancement. During the Winter months, people tend to not want to go outside because of the frigid air. They tend to want to bundle up with a blanket, drink a cup of hot cocoa and watch a movie. This inactivity actually leads to deconditioning which can lead to headaches, low back pain and even sickness. It is a well-known fact that a sedentary lifestyle can cause: (1) decreased muscle tone (2) decreased cardiovascular function (3) disease processes such as obesity and Type-II diabetes. Ever wonder why so many people are sore in the Spring or injure themselves in the Spring; it could be that "hibernating" in the Winter has set them up for a future problem.
Second is the stress of the holiday season. Ever person handles stress differently and what may stress out one person may not bother another. There are two types of stress: (1) Eustress- which is good stress and (2) Distress -- which is bad stress. Now, the holiday season should be a type of "eustress" because families are getting together, people take time off work, etc…but for many, the added stress of the holidays is "distress." This added stress dramatically changes our body's ability to fight off infections. The problem is that prolonged distress can lead to many health concerns including chronic fatigue, pain and countless other diseases.
Third, and I think most important, is the increase in our dietary intake of omega-6 fatty acids (decrease in Omega-3 fatty acids) and sugar. From Halloween candy to Santa's cookies & milk to chocolate Easter bunnies everyone should be aware of the potential harmful effects of an excessive dietary intake of sugar. These include but are not limited to: (1) hyperglycemia (2) diabetes (Type II predominately) (3) "sugar highs & lows" (4) increased production of inflammatory chemicals (i.e cytokines, prostaglandins and interleukins). Omega-6 foods include all grains (breads, pasta, cereal, packaged foods). Omega-3 foods include green vegetables, fish and flax seed. The omega-6 to Omega-3 ratio should be 1:1, no more than 4:1, but this ratio is doubled, tripled or even quadrupled during the holiday season. Why is this important? Because an excessive intake of omega-6 leads to an increase production of inflammatory chemicals which can lead to increased amounts of pain. Conversely, Omega-3 foods are anti-inflammatory in nature.
During this "protracted" holiday season, give yourself a fighting chance. (1) Stay active as much as possible (2) Let the hussle and bussle of the season be "eustress" not "distress" -- enjoy family and friends (3) Give yourself a nutritional adjustment by eating minimal amounts of omega-6- and sugar-rich foods, and instead eat lots of fruits and vegetables.

8 Tips for Healthy Living

1. Stay Positive: People who see the glass half-full have more energy, are less sick and are a pleasure to be around.
2. Make Time For Yourself: Realizing that you are unique and important can be a life-changing event.
3. Laugh Often: If we can learn to laugh at ourselves, then many of life's problems seem smaller. Laughing should be seen as "internal jogging!" Laugh often and out loud.
4. Eat Healthy But Happy: Eating can be healthy and fun. Many times people make eating such a task that all the fun is taken out. The key is balance.
5. Exercise Regularly: It is important to stay active. Staying active keeps your joints healthy, reduces stress, and gives you more energy. Again, make exercise fun and simple -- use the stairs/park in the last spot -- just be creative.
6. Do Not Smoke: We all know the effects of smoking but what you may not know is that smoking leads to a decrease in tissue healing. This means if injured, your body will have to work harder to recover than it normally would.
7. Drink Water: Water is the medium of life. It is part of everything in your body. Try adding fruit extract or vinegar to your water for a change.
8. Reduce Stress: Life at times is stressful. However, if you learn techniques to reduce stress, you will live longer and be healthier. Stress is a major contributor to many major illnesses. It leads to increased blood pressure, increased cardiac output, increase muscle tension, etc...
   

Snow shoveling safety

According to The American Academy of Orthopaedic Surgeons, snow shoveling and snow blowing can increase injuries to the neck, back, shoulders and wrists. The improper use of equipment combined with performing unfamiliar exercises increases the likelihood of injuries form shoveling or snow bLower use. The following safety tips may help reduce the risk:
•Check with your doctor. Because this activity places high stress on the heart, you should always speak with your physician before shoveling or snow blowing. If you have a medical condition or do not exercise regularly, consider hiring someone to remove the snow.
•Dress appropriately. Light, layered, water-repellent clothing provides both ventilation and insulation. It is also important to wear the appropriate head coverings, as well as mittens or gloves and thick, warm socks.
•Pace yourself. Snow shoveling and blowing are aerobic activities, comparable to weightlifting. Take frequent breaks and replenish fluids to prevent dehydration.
•Warm-up your muscles. Shoveling can be a vigorous activity. Before you begin this physical workout, warm-up your muscles for 10 minutes with light exercise.
•Clear snow early and often. Begin when a light covering of snow is on the ground to avoid shoveling packed, heavy snow.
•Use a shovel that is comfortable for your height and strength. Do not use a shovel that is too heavy or too long. Space your hands on the tool grip to increase your leverage.
•Push the snow instead of lifting it, but if you must lift, do it properly. Squat with your legs apart, knees bent and back straight.
•Lift with your legs, without bending at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it. Holding a shovelful of snow with your arms outstretched puts too much weight on your spine. Never remove deep snow all at once; do it piecemeal.
•Do not throw the snow over your shoulder or to the side. This requires a twisting motion that stresses your back.
•See what you are shoveling/snow blowing. Do not let a hat or scarf block your vision. Watch for ice patches and uneven surfaces.
•Avoid falls by wearing shoes or boots that have slip-resistant soles.
•Do not leave the snow blower unattendedwhen it is running. Shut off the engine if you must walk away from the machine.
•Watch the snow blower cord. If you are operating an electric snow blower, be aware of where the power cord is at all times.
•Add fuel before starting the snow blower. Never add fuel when the engine is running or hot. Do not operate the machine in an enclosed area.
•Read the instruction manual. Prior to using a snow blower, read the instruction manual for specific safety hazards, unfamiliar features, and whenever attempting to repair or maintain the snow blower.
Source: The American Academy of Orthopaedic Surgeons

Hair Stylists - Live Healthier & Happier!!

During the next few months, Dr. Bryson will focus on different jobs/industries -- what causes stress/pain in these jobs and health tips to treat these conditions. This month will focused on Hair Stylists. Being a hair stylist can be stressful and painful --from listening to the many client's ‘stories' to working long hours - all this can lead to pain. Hair stylists usually complain of headaches, neck, shoulder, back and foot pain as well as carpal tunnel symptoms. What may start out as a nuisance can lead to serious problems.
 What are the causes of this common occurrence?
1. Repetitive movements -- the same motion all day long. Hair stylists always have their arms up or leaning over a sink -- even with chairs that rise up and down -- their shoulders and arms are raised or head is down. This can cause muscle tension and increase pain.
2. Head/Neck/Wrist position -- The prolonged position of these joints can increase pain and even possible numbness/tingling.
3. Standing too long -- Most hair stylists stand in the same position all day. This causes decreased circulation as well as pain.
4. Improper shoes. Most hair stylists wear "fashionable shoes" but these shoes may not (& usually do not) provide the best support leading to foot and back pain.
5. Stress -- Every job has its' stressors but long hours to dealing with difficult clients can increase the already tense muscles.
6. Poor nutrition -- With long hours, etc… many hair stylists will "snack" or not eat at all  instead of eating a nutritious meal. Improper diet can also lead to pain.

What can be done to treat the hair stylist?
1. Stretch -- Simple, yet effective stretches (that take only seconds to perform) can be shown to decrease muscle tension at work.
2. Change position frequently -- Even though this may be difficult, by changing the position of your wrist or neck can cause dramatic improvement in symptoms. A practical example is this -- watch your shoulders in the mirror as you work on a client -- is one higher than the other -- are they continuously raised. Be aware of you body position.
3. Use padding on floor -- This will help with leg/foot pain.
4. Proper shoes -- Shoes should be comfortable, have proper support and allow for proper foot motion.
5. Decrease stress -- Everybody handles stress different. Go for a walk at lunch, listen to uplifting music, read a good book -- learn what works for you and make time for yourself.
6. Eat well -- Try smaller meals throughout the day and eat often (at least every 2 hours). This will keep your energy level and metabolism raised. Ideas: fresh/pre-cut vegetables, fruit, nuts, protein bars, yogurt -- these are snacks that you can "grab &go."

The key to life is balancing your mind, body & spirit. Allow Trinity Chiropractic to help!

Baby-Wearing - "A Healthy Fashion"

Trinity Chiropractic is proud to be the only Maya Wrap distributor in Lincoln and here is why...

Babywearing, although around for centuries, is now becoming more fashionable and we are thrilled to see more Moms and Dads keeping their little ones close and growing together! We also recognize the benefits of keeping your baby close during those first impressionable years! Wearing your baby in a baby sling or baby carrier has several benefits:

Less Crying - Babies who are carried cry less on average than those that are not. Research has shown that babies who are carried cry (on average) 43% less overall and 54% less during the evening hours.

Smarter Babies - Babies spend more time in a "quiet, alert state" when carried - the ideal state for learning. When carried, your baby sees the world from where you do, instead of the ceiling above his crib or people's knees from a stroller.This extra stimulation benefits brain development.

Emotional Development - Babies are able to develop a sense of security and trust when they are carried. They are more likely to be securely attached to their care-giver/s and often become independent at an earlier age.

Physical Development - By being close to your body's rhythms, baby "gets in rhythm" much more quickly. Research has shown how this helps newborns (especially premature babies) to adapt to life outside the womb.

Helps with Post Partum Depression - Babies who are not held need more verbal interaction and eye contact, just to be reassured that you're there. Moms who may suffer from Post Partum depression will find that carrying their baby is a great way to connect with her (and provide stimulation too) without the "burden" of having to interact. Of course your baby is "right there" to enjoy whenever you feel like snuggling, kissing or talking. This is by no means a cure or solution for Post Partum Depression, always seek counsel from your physician first.

Eases the strain - Carrying your baby in a sling or pouch puts less strain on babies spine and your back!

(credit: The Babywearer)