Here you will find helpful advice, tips and tricks from experts in the fields of Chiropractic Medicine, Physical Therapy, Orthopedic Medicine and my own experiences. Check back soon!
7 Major Ways the Weather Can Affect Your Mind and Body
The forecast can predict a lot more than whether you’ll need an umbrella or coat. Rain, wind, sleet, and snow all impact your well-being. Minimize the negatives with these tips.By Karyn Repinski August 16, 2019SavePinFBMore Better Homes and Gardens.
It’s not just in your head: A change in weather can, in fact, affect your mind and body. Each season comes with its own set of challenges—fewer hours of daylight, and changes in air pressure, humidity, and temperature, to name a few. But weather changes even cause imbalances in brain chemicals that can trigger migraines, and it’s been reported that about seven percent of Americans experience seasonal affective disorder (SAD) in the fall and winter months. We asked experts to explain the most common ways the weather affects health, and how to stay healthy and safe throughout every month of the year.
1. How Weather Affects Your Mood
With less sunlight in fall and winter, you may experience a seasonal slump. “Light is one of the most important factors in mood,” says Patricia Farrell, Ph.D., a psychologist in Tenafly, NJ. Fewer hours of sunlight can disrupt your internal clock and cause a blue mood that’s a symptom of seasonal affective disorder (SAD).
Being in bright light first thing in the morning can almost substitute for sunlight, says Nitun Verma, M.D., with the American Academy of Sleep Medicine. Install the highest wattage lightbulbs possible in your bathroom. Try GE Lighting Reveal HD LED 9-watt (60-watt Replacement), $5.97 for a 2-pack, Amazon. Regular exercise (15 minutes of brisk walking) helps because it releases endorphins that keep your mood on an even keel.
A growing body of research also shows that you can combat stress, anxiety, and depression by spending time in nature. If you can’t make it to your local park or hiking trail, Farrell recommends exercising your green thumb with houseplants, which can have the same soothing effect.
2. Your Heart
Extreme temperatures can put a strain on the heart, which can raise the risk of a heart attack or stroke in people who already have atherosclerosis, a buildup of plaque, cholesterol, and/or fats on the artery walls. Cold temps cause blood vessels to constrict, making the heart work harder to circulate blood.
On very cold or hot days, avoid overexertion. Don’t shovel heavy snow, for instance, or do strenuous yard work, especially if you’re not exercising regularly, says Jennifer Haythe, M.D., codirector of the Columbia Women’s Heart Center at Columbia University Medical Center. Also prevent overheating by avoiding direct sun during the hottest hours of the day (noon to 3 p.m.).
3. Seasonal Allergies
Weather influences the severity of allergy season because symptoms are mainly caused by pollen and mold (indoor and outdoor), which are impacted by temperature and moisture. For instance, a warmer-than-usual winter makes trees pollinate sooner, causing symptoms to show up earlier and last longer; hot spells in spring can result in more intense periods of pollen released; and an early snow melt or wetter spring can intensify mold, says Kenneth Mendez, president and CEO of the Asthma and Allergy Foundation of America.
Rain can be a blessing or a bother for seasonal allergy sufferers, depending on when it happens. A wet spring promotes rapid plant growth, which can cause allergy symptoms to come on quickly and intensely. But rain can also temporarily ease itchy eyes and a runny nose by washing away airborne pollen—from trees in the spring, grass in the summer, and weeds in the fall. Dry and windy weather can cause an uptick in symptoms; wind spreads pollen and mold.
Related: This New Vaccine Might Finally Help Your Cat Allergy
Know when pollen and mold season peaks in your area and avoid extended outdoor activities during those times. Keep doors and windows closed and know that pollen levels are usually highest before 10 a.m.
If you regularly have allergy symptoms, see an allergist. Research shows allergy shots reduce symptoms in about 85 percent of people with hay fever—the itchy nose and eyes and inflammation caused by pollen.
4. Skin Conditions
Winter is often the season of skin’s discontent. “The dry outdoor air and indoor heat cause the skin to lose moisture and become red, dry, and itchy,” says dermatologist David Bank, M.D. Many common skin conditions can be exacerbated, including rosacea, eczema, and psoriasis. On the other end of the spectrum, hot temps and sun can also aggravate these conditions (and skin in general) by dilating blood vessels and increasing blood flow to the skin.
Hydrate, moisturize, and protect. Pat moisturizer onto damp skin right after you shower to seal in moisture. If you’re in a dry climate or during seasons with low humidity, consider using a humidifier. When you’re outdoors, wear sunscreen (even in winter), and if it’s windy, protect your face with a scarf to prevent chafing.
5. Aches and Pains
When people say “I can feel the storm coming in my bones,” there is some truth to it. A fall in barometric pressure may cause the shock-absorbing parts of your joints to become overly extended and achy or painful, says Vinicius Domingues, M.D., a rheumatologist in Daytona Beach, FL. “It’s more common for people to have swelling then, too.” Chilly weather also can tighten muscles.
Staying warm is crucial. Heat boosts blood flow, stimulates skin receptors that improve pain tolerance, and relaxes muscles. Keeping up with an exercise routine wards off symptoms, too. Inactive joints and muscles can get stiff and painful. Yoga has been shown to improve chronic back and neck pain as well as discomfort from rheumatoid arthritis and osteoarthritis.
6. Asthma
Extreme weather—high heat and humidity, dry wind, rain, and bitterly cold air—can trigger an asthma attack, Mendez says. Asthma is an inflammation of the airways, and extreme weather changes the type of air you’re breathing, which can irritate the airways. Very humid air, for example, is heavier and harder to breathe. Cold, dry air dehydrates the bronchial tubes (part of your airways), causing them to narrow and restrict airflow. Airborne allergens (pollen, mold) can also cause an asthma flare-up.
People with asthma should keep an eye on the forecast and limit outdoor activity when triggers are strongest. To track air quality in your area, get the Environmental Protection Agency’s EPA free AirNow app, available for Apple and Android users.
7. Headaches and Migraines
A fall in barometric pressure, which happens before a front or storm moves in, is such a strong predictor of a migraine attack in some people that they’re referred to as migraine meteorologists. In one study nearly two-thirds of people with migraines had attacks when the barometric pressure dropped, possibly due to an effect on pressure-sensitive receptors in the brain. Both wind and sunlight (even brief 5- to 10-minute exposure to direct, bright sunlight) have also been shown to trigger migraines.
Dehydration caused by high heat and humidity can be another trigger for migraines and headaches in general because dehydration may play a role in the overall inflammatory process, says Noah Rosen, M.D., director of the headache center at Northwell Neuroscience Institute in Great Neck, NY.
Related: Why Does Wine Give Some People Headaches?
If you know a storm is on the way, taking a long-acting pain reliever like naproxen (Aleve) or prescription pain medication may help avoid a migraine. Because weather is only one trigger, limiting exposure to other triggers (caffeine, alcohol, the food additive MSG) can prevent or lessen an attack caused by a drop in barometric pressure. No matter what the season, wear sunglasses and stay hydrated. Eating fruits and vegetables that are more than 90 percent water, like watermelon and cucumbers, can also help.
New seasons can be exciting (fall foliage, anyone?), but paying attention to the changing weather and regularly checking in with your body can go a long way in helping you feel your very best all year long.
Immunity Boosting Vitamins
By Dr. Tina M. St. John, Demand Media
Your immune system functions like a personal round-the-clock defense system, protecting you against infections.
A miniature army of specialized cells and tissues fights off germs at your body surfaces and attacks those that manage to sneak inside.
Your immune system even has a special ops force that seeks out and destroys unhealthy cells that could become cancerous. A nutritious diet supports your immune system and vitamins A, C, E and D may provide an extra boost to keep you healthy. Just remember A-C-E-D and you’ll have the health of your immune system aced.
Vitamin A
Most people associate vitamin A with eye health, but it’s also essential for a strong immune system. Your skin and the tissues lining your airways and digestive system function as your body’s first line of defense against infections, serving as a barrier to prevent germs from entering your body. Vitamin A supports this barrier function and is particularly important in supporting your resistance to illnesses like the stomach “flu” and head colds. Immune system cells also rely on vitamin A to fight viral and bacterial infections that manage to take hold in your body.
The recommended daily allowance, or RDA, for vitamin A in adults is:
- Men – 900 micrograms
- Women – 700 micrograms
- Pregnancy – 770 micrograms
- Breastfeeding – 1,300 micrograms
Vitamin C
Vitamin C is the superstar of antioxidants. Antioxidants neutralize chemicals called free radicals. Your immune system generates large amounts of free radicals to kill germs when you’re fighting an infection, but an overabundance of free radicals can damage immune system cells and disrupt their function. Vitamin C scavenges excess free radicals and can help stimulate immune system cells to fight viruses and bacteria. In fact, some research suggests that people who take vitamin C supplements regularly might have slightly shorter colds or somewhat milder symptoms when they do have a cold.
The RDA for vitamin C in adults is:
- Men – 90 milligrams
- Women – 75 milligrams
- Pregnancy – 85 milligrams
- Breastfeeding – 120 milligrams
Vitamin E
Like vitamin C, vitamin E is a powerful antioxidant that helps keep your immune system cells healthy. It also supports your immune system’s capacity to fight both bacterial and viral infections. Vitamin E appears to be particularly important for healthy immune system function in older adults. A study published in August 2004 in the Journal of the American Medical Association found that adults aged 65 and older living in assisted care facilities had fewer colds when they took daily vitamin E supplements compared to those not taking the supplements. However, similar studies in younger adults and seniors not living in assisted care facilities have not confirmed this potential benefit. More research is needed before vitamin E supplements can be recommended to help prevent colds.
The RDA for vitamin E in adults is:
- Men and women – 15 milligrams
- Pregnancy – 15 milligrams
- Breastfeeding – 19 milligrams
Vitamin D
Vitamin D is best known for its role in building strong bones, but it’s also a major player in your immune system. It supports your immune system’s first responders—the cells that initially encounter invading germs. These immune system cells are plentiful at your internal body surfaces, including the lining of your digestive tract, nose and airways. A February 2009 JAMA Internal Medicine article reported that people with low vitamin D levels were more likely to have had recent colds than people with higher levels. Vitamin D also stimulates special white blood cells that protect your body from bacterial infections, and it regulates your immune system so healthy tissues aren’t mistakenly attacked.
The RDA for vitamin D in adults is:
- Men and women through age 70 – 15 micrograms
- Men and women aged 71 and older – 20 micrograms
- Pregnancy and breastfeeding – 15 micrograms
Keeping Your Immune System Strong
The many different cells of your immune system work together as a team to protect you. Similarly, vitamins work together to strengthen your immune system. A healthy diet rich in a wide variety of fruits and vegetables, low fat proteins and whole grains typically supplies your body with all the vitamins it needs. Getting enough sleep, exercising regularly, and managing stress in your daily life also helps keep your immune system strong.
Excessive amounts of vitamin supplements can be dangerous, especially vitamins A and E because they’re stored by your body and toxic amounts might accumulate. Vitamin supplements can also interact with certain medications so talk with your doctor before starting any new vitamin supplements other than a daily multivitamin.
What are you doing to keep your immune system strong?
Tina M. St. John runs a health communications and consulting firm. She is also an author and editor, and was formerly a senior medical officer with the U.S. Centers for Disease Control and Prevention. St. John holds an M.D. from Emory University School of Medicine.
Sources
Immunology: Cancer Immunoediting from Immune Surveillance to Immune Escape
Vitamins and the Immune System; Gerald Litwack, Ph.D.
Nature Reviews Immunology: Vitamin Effects on the Immune System: Vitamins A and D Take Centre Stage
Cochrane Library: Vitamin C for Preventing and Treating the Common Cold
Molecular and Cell Endocrinology: Vitamin D Metabolism and Innate Immunity
Photo Credit: Shauna Hundeby/DemandMedia
STRESS!!
We all know what stress is—we experience it every day in ways both big and small. As it turns out, a little bit of stress is actually good for you… but what about when you get overloaded? Too much stress can throw the body into chaos—mentally, physically and emotionally.
Here’s a quick, whole-body look at how stress can affect you—in ways you never knew!
Stress and Your Body
Brain/Head: Anxiety and depression, irritability, low energy, insomnia, headaches and migraines
Jaw:
Clenching, teeth grinding, TMJ/TMD symptoms
Shoulders and Neck:
Muscle tension and tightness, aches and pains
Heart:
Increased heart rate, high blood pressure, stroke, heart attack and hypertension.
Lungs:
Frequent sickness and infections, trouble breathing
Stomach:
Upset stomach, diarrhea, constipation, nausea, heartburn, loss of appetite
Having trouble managing physical and emotional symptoms of stress? Sit down with your chiropractor to chat about possible treatment options and lifestyle changes.
Remember—they’re here to support you!
Let’s Get Physical: Exercises To Do While Sitting
On 10/08/2019 | By Chiro One Wellness Centers
Life can get busy—actually life is busy. Making sure your body is at its optimal state throughout the day is important. Incorporating these easy, no equipment-needed exercises while at work, running errands or sitting in your car can help prevent many common conditions as well as decompress the body.
2 Easy Sitting Exercises
Maintaining good posture can be a forgotten task. However taking a brief moment to focus on decompressing the cervical vertebrae can help restore your overall balance and energy.
Forward Fold*
- Shift your body forward to the front of the chair.
- Place your feet wider than your hips.
- Fold your torso over your legs while letting your arms and head dangle.
- Hold for 3-5 breaths.
*Please do not do this exercise if you have high blood pressure, cataracts, ocular trauma, disk herniation or osteoporosis.
Carpal tunnel is a common condition that can develop as a result of repetitive motions involving the wrist such as typing, texting or any other motions that may cause your hands to be positioned lower than your wrists. Luckily, there are simple techniques that you can include in your daily routine to help prevent the onset of carpal tunnel.
Fist to Stop Sign
- Start by holding your arm out in front of you and making a fist.
- Open your fist so that your fingers point towards the ceiling, as though you’re telling someone to stop.
- Repeat 5-10 times.
Adding these two simple exercises to your daily routine can be beneficial to maintaining a balanced and active lifestyle.
Always consult with your doctor or chiropractor before adding new exercises into your daily routine, especially if you have a serious medical condition, physical limitations or experience chronic pain.
The Aging Gardener 