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As we head into winter many people start to slow down and are much less active than they were during the warmer months. Being inactive and not moving as much can hinder your health. There are tell tale signs that your body will send you when you’ve been inactive for too long. Check these out and if you experience any of these, maybe it’s time to get moving.
| Constipation: | When you move, your colon moves more which helps keep things moving along the digestive tract. Healthy muscle tone in your abs and diaphragm also plays a roll in moving things along. Consistent exercise can help you stay regular especially as we get older. |
| Stiff Joints: | Stiff joints can be a sign of conditions such as arthritis or an autoimmune disease, however it can also be from lack of movement or use. If you are stiff, get moving on a daily basis and see if that does the trick. |
| Out Of Breath: | Just like any other muscle, if you don’t keep the muscles that help your lungs in good shape, you’ll lose strength and become short of breath more regularly. The more active you are the more efficient your breathing will be. |
| You’re Moody: | A lack of movement can increase feelings of anxiety and depression. Cardio exercises such as walking, swimming, or cycling will boost your mood and improve your self esteem. |
| Low Energy: | If you feel sluggish and tired most of the time get moving. Exercise helps to deliver oxygen and nutrients to your muscles, tissues, and brain. |
| Slow Metabolism: | Kick start your metabolism by moving more and burning more calories. The more you move the “faster” your metabolism. |
| Poor Sleep: | If you are having a hard time getting to sleep consider being more active during the day. Regular exercise often results in better sleep |
| Forgetful: | Regular exercise helps your body create more chemicals called growth factors which boosts blood vessel production in your brain. The more blood that gets to your brain, the better you think, remember, and make decisions. |
| High Blood Pressure: | Spending time sitting increases your risk of heart disease as you are more likely to have high blood pressure. Staying active and moving will help reduce the risk. |
| Prediabetes: | If being active is a regular part of your day to day life, your body is better at keeping your blood glucose under control. |
| Sore Back: | Lack of activity can result in weak core muscles which puts a strain on your back. Doing simple things like reaching up or bending down can result in tweaked muscles. Pilates, yoga, and stretching can help build a stronger core and back. |
| Always Snacking: | Aerobic exercise can decrease your appetite as it changes the levels of certain hormones that regulate hunger. |
| Often Sick: | The more moderate exercise you get the less chance you have of getting a cold or other germs. Getting more exercise will result in a strong immune system. |
| Dull Skin: | If your skin looks dull you need to get more active. Being more active will enhance circulation which helps keep that glow in your skin. |
The cold and dark day’s of winter can dampen our spirits and trigger anxiety, fatigue, and depression. It’s a time that some people dread. Our bodies respond to the rising and setting of the sun and it can have an impact on our daily routine as we lose more daylight hours. Many of us leave for work before it gets light and see the sun set while we are still at work, resulting in a very dark day with little to no daylight. Yet our bodies need at least a bit of daylight to manage our internal clock. The sunlight tells our brain to stop producing melatonin, a chemical that aids in sleep. Melatonin starts to activate around eight o’clock at night and peaks during sleep. In the morning, it is suppressed by the appearance of daylight. Without sufficient light to suppress the release of melatonin our circadian system (internal clock) will become out of sync with our daily routine. When it’s time to get up, our body tells us to keep sleeping until the sun comes up. This disconnect makes it very hard for some people and will result in feelings of depression, withdrawal, carbohydrate cravings, and weight gain. In order to minimize this effect, studies have shown that just 20 minutes a day of a light that simulates sunlight is enough to make a difference. This exposure to light should be in the morning hours for maximum effect. Ideally if you have a chance to get outside in the daylight in the morning for one to two hours, that would be the best exposure to light. If you can’t do that sitting next to or facing a window will also help. If you do not have a window, add more light to your workstation (desk lamps, light therapy lamps, etc.). Some spas have sunlight therapy rooms that can give you an hour of sunlight simulation which has the same effect as 20 minutes of outdoor sunlight.
When you can, take every opportunity to get out into the sunlight or sit by a window. Absorb as much natural light as you can each day and complement that with sunlight therapy lamps. The winter won’t seem so long and dreary and you’ll be healthier for it.
November 26th, 2021
The cold and dark day’s of winter can dampen our spirits and trigger anxiety, fatigue, and depression. It’s a time that some people dread. Our bodies respond to the rising and setting of the sun and it can have an impact on our daily routine as we lose more daylight hours. Many of us leave for work before it gets light and see the sun set while we are still at work, resulting in a very dark day with little to no daylight. Yet our bodies need at least a bit of daylight to manage our internal clock. The sunlight tells our brain to stop producing melatonin, a chemical that aids in sleep. Melatonin starts to activate around eight o’clock at night and peaks during sleep. In the morning, it is suppressed by the appearance of daylight. Without sufficient light to suppress the release of melatonin our circadian system (internal clock) will become out of sync with our daily routine. When it’s time to get up, our body tells us to keep sleeping until the sun comes up. This disconnect makes it very hard for some people and will result in feelings of depression, withdrawal, carbohydrate cravings, and weight gain. In order to minimize this effect, studies have shown that just 20 minutes a day of a light that simulates sunlight is enough to make a difference. This exposure to light should be in the morning hours for maximum effect. Ideally if you have a chance to get outside in the daylight in the morning for one to two hours, that would be the best exposure to light. If you can’t do that sitting next to or facing a window will also help. If you do not have a window, add more light to your workstation (desk lamps, light therapy lamps, etc.). Some spas have sunlight therapy rooms that can give you an hour of sunlight simulation which has the same effect as 20 minutes of outdoor sunlight.
When you can, take every opportunity to get out into the sunlight or sit by a window. Absorb as much natural light as you can each day and complement that with sunlight therapy lamps. The winter won’t seem so long and dreary and you’ll be healthier for it.
November 24th, 2021
As we head into winter many people start to slow down and are much less active than they were during the warmer months. Being inactive and not moving as much can hinder your health. There are tell tale signs that your body will send you when you’ve been inactive for too long. Check these out and if you experience any of these, maybe it’s time to get moving.
| Constipation: | When you move, your colon moves more which helps keep things moving along the digestive tract. Healthy muscle tone in your abs and diaphragm also plays a roll in moving things along. Consistent exercise can help you stay regular especially as we get older. |
| Stiff Joints: | Stiff joints can be a sign of conditions such as arthritis or an autoimmune disease, however it can also be from lack of movement or use. If you are stiff, get moving on a daily basis and see if that does the trick. |
| Out Of Breath: | Just like any other muscle, if you don’t keep the muscles that help your lungs in good shape, you’ll lose strength and become short of breath more regularly. The more active you are the more efficient your breathing will be. |
| You’re Moody: | A lack of movement can increase feelings of anxiety and depression. Cardio exercises such as walking, swimming, or cycling will boost your mood and improve your self esteem. |
| Low Energy: | If you feel sluggish and tired most of the time get moving. Exercise helps to deliver oxygen and nutrients to your muscles, tissues, and brain. |
| Slow Metabolism: | Kick start your metabolism by moving more and burning more calories. The more you move the “faster” your metabolism. |
| Poor Sleep: | If you are having a hard time getting to sleep consider being more active during the day. Regular exercise often results in better sleep |
| Forgetful: | Regular exercise helps your body create more chemicals called growth factors which boosts blood vessel production in your brain. The more blood that gets to your brain, the better you think, remember, and make decisions. |
| High Blood Pressure: | Spending time sitting increases your risk of heart disease as you are more likely to have high blood pressure. Staying active and moving will help reduce the risk. |
| Prediabetes: | If being active is a regular part of your day to day life, your body is better at keeping your blood glucose under control. |
| Sore Back: | Lack of activity can result in weak core muscles which puts a strain on your back. Doing simple things like reaching up or bending down can result in tweaked muscles. Pilates, yoga, and stretching can help build a stronger core and back. |
| Always Snacking: | Aerobic exercise can decrease your appetite as it changes the levels of certain hormones that regulate hunger. |
| Often Sick: | The more moderate exercise you get the less chance you have of getting a cold or other germs. Getting more exercise will result in a strong immune system. |
| Dull Skin: | If your skin looks dull you need to get more active. Being more active will enhance circulation which helps keep that glow in your skin. |