Prepping for Spring
I woke up this morning, checked my weather app to see
another 16 degree day, and threw a little temper tantrum in my head before even
getting out of bed. Once I collected myself and returned to being an adult, I
realized we’re all in the same boat. Everyone in Boston has endured an insane
winter, and I’d be willing to bet that even the winter-lover’s enthusiasm is
waning at this point. The good news is that (hopefully) it’s almost over. On
February 2nd Punxsutawney Phil played a sick joke on all of us by
seeing his shadow despite overcast skies, predicting another six weeks of
winter. The great news is that at this point, there should be just three more weeks
to go! That being said, instead of reviewing another injury this week I thought
it might be nice to redirect our focus. Let’s set our sights on the nice weather
just around the corner and talk about ways to prep for spring by staying
healthy through the last bit of cold.
By the time the last month of winter rolls around, there’s a
good chance we’ve succumbed to the harsh weather and hunkered down as we wait
for the Earth to thaw.
Workout regimens have gone out the window with 6ft of snow barricading
our doors and rendering the streets impassable. Healthy eating habits have
taken a back seat in exchange for comfort food. The outdoor activities that usually
clear our minds and help us to de-stress aren’t available, and curling up on
the couch on a snowy day probably happens more often than it should when
everyday is a snowy one. My point is, your ‘winter lifestyle” probably looks a
lot different than the health-oriented one that you commit to the other three
seasons of the year. And how could we blame you!? After all, bears hibernate
during these months for a reason. Spring is fast approaching, though, so let’s get
back on track. Let’s take inventory of how we’re feeling, thinking, eating,
sleeping, and living so that we stay healthy and propel into the beautiful
weather as our best selves.
SLEEP: I’m sure
I’m not the first, or the fiftieth, person to tell you how important it is to
get ample sleep each night. I also know it’s not always easy. It’s tough to
find enough time in the day, or to pull yourself off the couch and out from
under the three blankets keeping you warm, to get to bed. Sleep lets our bodies
and minds recuperate from the day, prepare for the next, and maintain a healthy
immune system. Think of it as the body’s quiet time to heal without having to
worry about responding to stress, walking, talking, working, exercising, etc. It
allows for tissue growth and repair, restoration of energy, and control of
hormones. Inadequate sleep can throw off hormones responsible for appetite and
feelings of fullness and hunger, confusing your body and causing you to
overeat. It can affect levels of stress hormones, which in turn can cause
weight gain and insulin resistance. It can also impact levels of growth
hormones that allow for growth and development. In reality, it’s not just about
feeling tired when you don’t get enough sleep. It’s much bigger than that!
TO
DO: Attempt to re-vamp your schedule to allow for adequate sleep each
night. I know it’s difficult, but think of it as an investment to keep you
healthy so that you can more effectively tackle your daily schedule. Start to
wind down at least 30min before bed. That means electronics are turned off,
lights dim, and to-do lists are put aside for the night. Instead of watching
TV, try light reading or listening to calming music. Also, take stock of the
light sources in your bedroom. Do you have good shades or blinds to keep it
dark? Can you unplug some electronics that produce light? The darker you can
get the room, the less stimulus you’ve got while trying to fall asleep and stay
asleep.
MEDITATION: Some
love to practice meditation, and others think it’s for the birds. Personally, I
can relate to both. At first, I found the practice of meditation to be
extremely frustrating. I started it as a requirement for one of my thesis
projects at UMass. I remember thinking, “A person like me can’t sit still and
“not think” for 10 minutes! This just isn’t for me.” I also remember realizing
that it’s probably those of us who can’t imagine quieting our minds for just
10min a day that probably need it the most. After lots of practice, I have come
to think of meditation as a reset button for my day. It doesn’t have to be
10min of beating yourself up for thinking about things when you’re not “supposed”
to be thinking about things. It can be two or three minutes at the start, middle,
or end of your day when you close your eyes, focus on your breathing, and
regroup. Some biofeedback forms of meditation are even known for their
physiological affects on the body, meaning your body is physically changing and
relaxing in those couple of minutes. Many of the outdoor and exercise-related
activities we turn to in order to relieve stress aren’t possible during the
winter months. Unfortunately, stress doesn’t just disappear when it realizes
our typical outlets aren’t available to us. Instead, try some meditation. After
all, at the very least high stress = high cortisol levels = weight gain! More
importantly, stress can compromise your immune system. You’ve made it this far
without getting sick. Let’s keep it that way!
TO DO: Because I’m a chiropractor, and
not a meditation instructor (surprise!), I won’t try to pretend that I’m the
best person to lead you through it. Instead, I’ll lead you to my friend Heidi
Spear. She is an instructor at Kripalu in the Berkshires, and has created easy
to follow CDs on meditation and relaxation, written books on mindfulness, and
led workshops in yoga. You can find her work at http://heidispear.com,
and even look her up on iTunes. If she can get my overactive brain to turn off
for 5min a day, I’m confident she can help you too! You can also check out https://www.headspace.com for some free
meditations to get started.
EXERCISE AND
STRETCHING: When winter weather takes over, you can’t get outside for a run
without frostbite, and your yoga class keeps declaring snow days, it’s easy to
settle into a routine of inactivity. Finding ways keep moving and flexible are
difficult, but not impossible. We want you ready to throw on your sneakers that
first beautiful spring day, and we want you to stay strong and limber. Fitting
in some form of activity each day not only provides all of the benefits that we
know exercise to promote, but it also boosts the immune system, keeping you
from getting sick this flu season. Staying active also helps prevent injuries
from creeping up when you’re able to get back into your normal exercise
routine.
TO DO: Search for free workouts
on-demand with your cable service. This way if you can’t get outside you can still
sneak in some exercise. I’ve seen programs for yoga, cardio, strength training,
and even zumba. And try your best to get outside for a walk when you can. Fresh
air and sunlight do amazing things for your brain and your Vitamin D levels. If
your gym is closed but you can still get around the city, see if other gyms in
the area have a ‘drop in’ rate so you can take another class and try something
new.
FOOD: Fresh fruit
and veges are hard to come by during the winter months, and sometimes you just
want a hearty meal to warm you up. Either way, diets change this time of year.
Holidays bring sweets into the house, and no one wants to go grocery shopping
when it’s below zero. As a result, we end up relying on a lot of processed
and/or sugar-laden foods to fill up on. Remember this though, our bodies run on
fuel in the form of food. They run on big macronutrients like carbohydrates,
fats, and proteins, and smaller nutrients like vitamins and minerals. All of
these things can be found in real food. When I say “real” I mean the things
that come from nature, not from a box. Boxed processed foods, with ingredient
labels full of unpronounceable chemicals and additives aren’t real. Not only do
they fail to provide our bodies with the fuel necessary for us to function and
stay healthy, but they also add harmful ingredients to our bodies in the form
of chemicals, excess sodium/sugar, and unnatural dyes. Also remember, illness,
sickness, and disease breed on things like sugar. When your body is already
struggling to avoid whatever flu is going around this season, don’t give it any
more ammo! Instead, give it whole foods that promote health, good digestion,
and immunity.
TO DO: Try shopping the perimeter of
the grocery store one of these days. That means relegating yourself to the
produce, dairy, and meat sections, and avoiding the aisles full of processed
food. Obviously the different diets that you adhere to may exclude the diary
and/or meat, but my goal is to simply help you fill your cart with more food from
nature than from a box. The next time you grab chips for a snack, try grabbing
some celery with some natural peanut butter instead. Swapping out a few typical
food choices here and there can make a huge difference. By the time spring
rolls around, you’ll be dying to stock up on fruits and veges at the farmer’s
market on the weekends.
WATER: When you think
about it, water is miraculous. Not only is most of the earth composed of water,
but so are our bodies. Our skin, hair, and nails need it to stay healthy. Our
digestive system doesn’t function without it. Our organs rely on it. The discs
of our spine, the shock absorbers between the vertebrae, are made up of 86%
water. Our muscles require it. Detoxification depends on it. Anyway, because we
don’t get our daily intake of water from taking a shower or jumping in a lake,
we must drink it! Drinking half of your body weight in ounces of water each day
is the latest recommendation for staying adequately hydrated. And no, hot
cocoa, coffee, soda, and fruit juice don’t count! Just water!
TO DO: If the ‘taste’ of water doesn’t
do it for you, there are some tricks you can use. Adding lemons or limes to
your water can help, as can freezing berries in your ice cubes and adding them
to your water bottle in the morning. That leads me to another point. Carry a
water bottle with you, and fill it when it’s empty. Sometimes, people need to
set water goals for themselves throughout the day. One bottle before lunch, one
at lunch, one after, or whatever you need to get your daily intake. Either way,
try actually focusing on this for the next week. In no time, it will become a
habit, and your body will start to rely on it. And remember, by the time you
realize you’re thirsty, you’re already dehydrated so stay ahead of the game!
ADDRESS INJURIES:
One of the biggest bummers is watching everyone else put on their sneakers to
get outside and exercise on the first beautiful spring day, and being sidelined
by an injury. Winter treadmill running, slip and fall accidents, or starting a
new activity too quickly can all lead to injuries that hang around through the
spring. Take the time to address injuries now, rest if necessary, and rehab
your body.
TO DO: If you’ve got a spinal, soft
tissue, or extremity issue check in with your chiropractor for an exam and
evaluation. Depending on the injury, adjustments, strengthening, stretching,
muscle work, taping, and/or stability can be used to address it. Catching it
sooner rather than later is always better, making recovery easier and quicker.
SET GOALS: This
is an easy one. What do you want to accomplish in the coming months? Is it
better health? Is it a fitness or exercise goal? Is it a professional or family
goal? The spring can be used like the New Year to start fresh and evaluate your
life. But don’t wait until it gets here to set goals. Sit down and think about
how you’d like to spend the next 6 months. That way, as soon as the weather
allows us all to operate like fully-functioning adults again, you’re ready to
go!
Hopefully this week’s blog has you looking forward to a
spring of warmth, health, and wellness! Remember, the ground hog says just
three more weeks…..
-Dr. Lauren Doscher
