Benefit’s of Walking

Although walking may not seem like exercise because we do it everyday, it has a vast array of health benefits. This everyday activity that most of us don’t even think about is actually very powerful. Unlike many other exercises there is no equipment, training or experience necessary. You don’t even need to schlep to the gym if you don’t want to. Outdoors or in, this is as easy as it gets to significantly reduce and prevent certain ailments and increase overall health. You can’t hurt yourself or over-do it so why not start now?

Walking positively affects numerous physical conditions along with mental and emotional issues. A good walk gets your heartbeat up, exercising your cardiovascular system. As your blood is pumping hopefully you can warm up enough to sweat some toxins out in the process. You get a chance to stretch your body and let oxygen into your system, which is good for red blood cells and muscles in preventing cramps. Of course exercise in general, especially cardio, will burn calories and promote a healthy weight. Walk it off and be sure to drink plenty of water to stay hydrated and flush your system.

As far as mental health, walking can directly target stress and anxiety. Sometimes people just need some space and fresh air to calm down and feel relaxed. When someone is cramped up in an office all day it is very refreshing and renewing to go for a walk after hours and refocus for the evening, or maybe an after dinner stroll. Yes, everyone is stressed and everyone has a different way of handling that. It is important to understand how detrimental stress can be for the body and mind. Stress can single-handedly make certain diseases worsen and mental and emotional problems peak. Adding stress to any situation is only asking for trouble. The reduction of stress can directly impact the effectiveness of certain treatments or medications for any issues you may be dealing with. Stress affects everything and it is not something to be taken lightly just because it is so common. Walking clears your mind and may even put things in a new perspective for you. Afterward you should feel refreshed, focused and ready for whatever comes next.

What’s more refreshing than a nice Autumn walk? There’s no excuse not to try it. Make walking a routine and schedule it into your week, before you know it you won’t even think about it- you’ll just put your shoes on and go. Grab your iPod or a walking buddy to keep you motivated and hit the pavement! Go put your sneakers on, grab a water bottle and enjoy the colors of the season!

Healthy Fall Foods

The beginning of the Fall season brings with it a lot of new eating options. However, many of these options may not be healthy for you. Listed below are some fall-friendly foods that not only taste good, but are good for you.

• Whether eaten raw or baked into a dish, apples are a healthy and satisfying option. They are full of antioxidants and contain 4 grams of dietary fiber; just make sure you eat the flavonoid-rich skin too!
• Brussel sprouts, when made correctly, can taste amazing. They’re packed with tons of vitamin K, folate and iron.
• Parsnips are rich in potassium, as well as being a good source of fiber. We recommend using them to flavor potatoes or rice.
• Pears, in addition to being a sweet and juicy treat, are also rich in vitamin C and copper.
• Pumpkins are great for making jack-o-lanterns, but they also have incredible health benefits. These fall favorites are high in potassium, fiber and B vitamins.
• Packing more nutrition than their white counterparts, sweet potatoes are an excellent source of vitamin A and iron, as well as having anti-inflammatory benefits.

Carpal Tunnel Syndrome in Teens

Now a days teenager texting rates and video game usage are on the rise. With the increase of new technologies such as iphones, video game releases, and laptops for taking notes in class, wrists are constantly moving and buttons are constantly being pushed. In fact, the average American teenager sends at least 60 text messages per day. While these new technologies are a great innovation, there is a major downfall…..teenage carpal tunnel syndrome (CTS) rates are on the rise.

Carpal tunnel syndrome used to mainly affect individuals in the workplace over the age of 30. However, there is a new trend: CTS affecting younger generations. CTS is when major nerves are being compressed over carpal bones at the front of the wrist alongside flexor tendons of hands. It is often caused by repetitive movements but can also be the effect of broken or dislocated wrist bones or sprains that cause swelling around carpal tunnel.

I send a massive amount of texts per day, and play a lot of video games…how do I know if I fall into the category of teenagers with CTS? The symptoms include:

-Pain/tingling in hand wrist or arm
-Numbness in hands and fingers,
-Loss of hand grip strength
-Poor circulation

CTS is curable, and there are several options for treatment. Some treatments include wearing a wrist splint, physical therapy,certain medicines or in extreme cases, surgery. Some tips for preventing CTS or lessening the pain include: keeping wrists straight with hands slightly elevated when typing or texting, icing areas of pain, as well as resting one’s wrist in between activities. If you think you have any of the above symptoms seek doctor assistance, the quicker treatment starts, the better!

Second Impact Syndrome

Second Impact Syndrome is a serious condition that affects people everywhere, especially young athletes. SIS has a high mortality rate and can otherwise cause severe mental disabilities. Therefore, it is important to raise awareness about the dangers of the condition and what steps should be taken to prevent it.

SIS occurs when an athlete suffers a concussion and returns to sport too early. Since the brain is more vulnerable after an initial injury, even a minor impact can cause irreversible damage. Even if the athlete does not lose consciousness, they may appear stunned and can collapse within minutes. Since their condition will worsen over the course of a few minutes, life-saving measures should be taken immediately.

The best way to prevent SIS is to make sure that athletes do not return until they have been cleared by a sports medicine professional. If an athlete resumes playing while suffering from post-concussion symptoms, they are at extreme risk of succumbing to Second Impact Syndrome. In the case that the condition does occur, it is important to focus on stabilizing the patient with airway management.

PT Blog- The practice of yoga is more beneficial to your life than you think.

Yoga has been the movement for creating more flexibility and muscle strain release in the past and will continue to do so in the future. The health benefits however, are under-rated. There are other factors to consider when practicing yoga that does not only improve that split you are trying to get or pain relief you are searching for. There is so much more to it.

Digestion improvement is one of them. Aside from eating high-fiber and probiotic-rich foods, yoga can also have a positive effect on how your body breaks down food. Because of the many positions in yoga like twisting, turning, stretching and reaching, they are actually improving your internal organs by massaging them and creating a smooth path for food digestion.

As a result, the digestion improvement from yoga also decreases bad-food cravings we may have during the day. It is common to over-eat after a workout because your body is thirsting for food and drink. It may seem appropriate, but it can harm your results after a workout Yoga cancels out this craving because it is an activity that involves your mind and breathing pattern. This awareness of your body can eliminate the bad cravings because you are in-tune with your mind-body connection.

Improved brain functioning is also another surprising benefit. The use of your body and breathing techniques actually creates equanimity and clarity in your mind. This allows us to feel less stress and focus better on our bodies and life in general. What a relieving feeling it is.

Yoga can improve and boost immunity. I bet you didn’t know that. The motion of turning and stretching your body can have a positive effect on your cellular level which can prevent illnesses, colds and other body pains. The overall internal defense system of your body will perform better and help you fight off those bad germs.

Innovation and better ideas are also a life-changing benefit. That’s right. The use of yoga can make you better at your job. Because of the stillness and energy you gain by meditation in yoga, it can create new insights, better ideas and decisions, as well as tighter work relationships and more productivity.

Relaxation from yoga may be the most important of all, in this fast-paced world we live in. Yoga activates the parasympathetic nervous system can reduce the levels of cortisol, a stress hormone, in our bodies. Excess cortisol can contribute to thyroid function, decrease muscle tissue, increase blood pressure, lower immunity, and increase inflammatory responses. Take a deep breath, and relax.

There are so many easy ways to ensure healthier bodies and clear minds. The benefits of practicing such activities should be a priority because it can have positive effects on the quality of life for as long as you live. Grab a mat and get to it!

Help Your Kids Eat Healthy This School Year

 

This school year, it is important to prepare your child to make healthy eating choices. Unhealthy food and snacks can lead to childhood obesity, which in turn can cause some serious health problems. By giving them a full breakfast, packing quality lunches or snacks, and teaching them how to make the best eating decisions, you can give them the opportunity to grow into confident, healthy adults.

Research has shown that a balanced breakfast can be essential in not only maintaining a child’s weight, but also when it comes to improving behavior and school performance. Protein-rich foods, such as eggs, cheese or yogurt, can help your child to stay focused until lunch-time. Whole grains provide long-lasting energy and can be found in oatmeal, muffins, waffles or pancakes. Lastly, fruits and vegetables are great breakfast options to help optimize your child’s health.

Breakfast may be an important part of your child’s day, but lunch can be equally as critical in helping school performance and overall health. While packing a lunch for your child can give you control over what food they are eating, it is important to involve them in the planning process. By going over their options with them, you can help to prevent them from skipping lunch by throwing it away, trading it or bringing it home with them. Try to follow the same tips for breakfast when planning your child’s lunch with them, including some protein, a fruit or vegetable, whole grains and a dairy product in their meal. If your child eats school lunch, make sure you review the menu together.

Whether your child has snacks after school or with lunch, you should make sure that these snacks are healthy options. Fresh fruit, unbuttered popcorn, baked chips or pretzels, and vegetables with low-calorie dressing or salsa are all good examples of healthy snacks. Avoid snacks such as processed goods, fried foods, and sugary drinks.
By following these tips for healthy eating, you can ensure that your child is getting the nutrition they need for their long days at school. In addition, you will be setting a strong example that will stick with them and lead to a strong, healthy adulthood.

 

Muscle Cramps: What they are and how to prevent them

Muscle cramps are extremely common. Almost everyone experiences muscle cramps at some point in their life. Muscles are capable of contracting and relaxing and designed to produce both voluntary and involuntary movements. A muscle cramp is a sudden, involuntary contraction of the muscle that does not relax. Cramps can happen in any type of muscle, but we’ll talk about skeletal muscles, which are muscles that are very elastic and ones we can voluntarily control.

There are a variety of causes associated with these spasms. Common causes of muscle cramps include muscle fatigue, dehydration, low levels of electrolytes, poor circulation, inadequate nutrition, injury and even some medications. The contracted muscle may produce a “lump” that may be visible. Gently massaging or kneading the area and slowly stretching the muscle can help relieve the tension. Most muscle cramps can be stopped if the muscle can be stretched. Applying heat and/or ice can help relax the muscle quicker.

Tired muscles are more likely to cramp. Cramps can occur at the end of intense workouts or during endurance training. Spasms can also occur while we are sleeping or just sitting when muscles are in the same position for a prolonged period of time. Beginner athletes are more likely to have cramps because they fatigue quicker than experienced athletes.

There are steps that can be taken to help prevent muscle cramps from occurring. It is recommended that you maintain adequate hydration, proper nutrition, and attention to safety while exercising, including stretching.

Hydration is important to overall health as well as athletic performance. Fluids keep cells hydrated and happy allowing to contract and release. Drink plenty of water or non-sugary sports drinks, especially before any exercise or strenuous activity. Electrolytes regulate the shift of fluids in and out of cells. The most important electrolyte is sodium, which is in sweat more than any other electrolyte. Be sure to replenish your sodium levels to avoid dangerously low blood sodium levels. Avoid caffeinated beverages because caffeine acts as a diuretic and will deplete your fluid supply quickly.

Proper nutrition is also important to your overall health. Consuming the appropriate vitamins and minerals, particularly B vitamins, can help prevent muscle cramps. Not having enough potassium, calcium and other minerals in your blood can also lead to muscle cramps. Eating vitamin rich food or taking a multivitamin supplement can help.

Stretching before and after exercising is important along with a proper warm up and cool down routine. Tight muscles need to work harder during intense activity and are more likely to result in injury than muscles that have been warmed up and stretched beforehand. Muscles that are fatigued due to overuse are most likely to have muscle cramps. Ask your doctor or physical therapist for suggestions of exercises to perform to both prevent and relieve muscle cramps.