It may be to late for this weekends snow but keep this in mind for next time. Better yet start now! Your core strength is very important especially if you are going to do some twist movements like snow shoveling. Once you build up your core it is fairly easy to maintain with activities such as walking. In other words, get your butt out of your chair. Your Woodbridge, Dale City VA chiropractor has some basic core exercises you should start with.
Basic Core Exercises for Beginners
Supermans
Easy to learn and perform, Supermans strengthen the often-neglected lower back, a common source of pain. They also provide a great full-body stretch to finish up your workout.
Lie with stomach on ground, arms extended overhead and legs straight
Raise arms and legs as high as possible and hold for five to 10 seconds; keep arms straight and core tight
Slowly lower and repeat for specified reps
Sets/Reps: 3-4×20
Bird Dogs
Assume all-fours position with back flat; look straight ahead
Slowly raise right arm and left leg and hold for five to 10 seconds; keep core right
Slowly lower and perform on opposite site
Repeat for specified reps
Sets/Reps: 3-4×20 each side
Planks
Assume plank position with elbows under shoulders, back flat and eyes focused on ground
Keep core tight and hold position for specified time
Time to turn up the holiday guilt. First of all, that pair of dress pants you put on weren’t shrunk by the dry cleaner. Secondly leaving the top button undone isn’t a new fashion trend. So, it is time to start planning a new workout program. Before you start your Woodbridge, Dale City VA Chiropractor has a few things for you to consider.
Question Yourself
What are your goals?
Lose weight… Increase cardio performance… But if you’re of a certain age or have certain cardiovascular risk factors, you may need to see your physician before beginning a program that involves vigorous (as opposed to moderate) aerobic activity.
Something you can do for about 60 minutes. Usually included in the 60 minutes is a slow gradual warm up leading to brisk pace.
Vigorous
Name says it all. Usually after 20 minutes of this type of exercises fatigue starts to set in. Heart rate and breathing significantly increased.
Are you planning to participate in vigorous activities and are a man over 45 or a woman over 55? You should receive a medical exam first. The same is true for individuals of any age with two or more coronary artery disease risk factors. If you’re unsure if this applies to you, check with your physician.
Now the standard questions you need to ask yourself:
A “yes” to any one of the following questions means you should talk with your doctor, by phone or in person, before you start an exercise program. Explain which questions you answered ‘’yes’’ to and the activities you are planning to pursue.
Have you been told that you have a heart condition and should only participate in physical activity recommended by a doctor?
Do you feel pain (or discomfort) in your chest when you do physical activity? When you are not participating in physical activity? While at rest, do you frequently experience fast, irregular heartbeats or very slow beats?
Do you ever become dizzy and lose your balance, or lose consciousness? Have you fallen more than twice in the past year (no matter what the reason
Do you have a bone or joint problem that could worsen as a result of physical activity? Do you have pain in your legs or buttocks when you walk?
Do you take blood pressure or heart medications?
Do you have any cuts or wounds on your feet that don’t seem to heal?
Have you experienced unexplained weight loss in the past six months?
Are you aware of any reason why you should not participate in physical activity?
If you answered “no” to all of these questions, and you passed the first round of questions, you can be reasonably sure that you can safely take part in at least a moderate-intensity physical-activity program.
But again, if you are a man over 45 or a woman over 55 and want to exercise more vigorously, you should check with your physician before getting started.
Everyone wants to be healthy and the first thing we always look at is what we eat. Granted that is the biggest thing we can change, that will change how we feel. Once you get your diets under control your Woodbridge, Dale City VA Chiropractor has another thing you should consider making healthy… your back
A healthy spine is an often overlooked and essential part of a healthy lifestyle. People who suffer from back pain, particularly if it is long-term, are generally less healthy than those who do not. In fact, back pain costs are staggering not only financially, but also in terms of lost time from work and because of psychosocial problems that arise during the healing process associated with long-term back pain.
Unfortunately, approximately 80-90% of the population suffers from spinal pain at some point. People who are overweight or obese, and who smoke, lift heavy objects, or had a previous episode of back pain, are more likely to experience back pain.
Because so many people suffer from spine pain, it’s important for you to try to keep your spine as healthy as possible. Following simple posture, lifting, and healthy lifestyle guidelines can help you keep your back in good shape.
The American Chiropractic Association recommends the following spinal health tips:
Standing
When standing, keep one foot slightly in front of the other, with your knees slightly bent. This position helps to take the pressure off your low back.
Do not stand bent forward at the waist for prolonged periods of time. The muscles in your low back become deconditioned in this position, which may lead to pain.
Lifting
At all times, avoid twisting while lifting. Twisting is one of the most dangerous movements for your spine, especially while lifting.
If the item is too heavy to lift, pushing it is easier on your back than pulling it. Whenever possible, use your legs, not your back or upper body, to push the item.
If you must lift a heavy item, get someone to help you.
Sitting
Keep your knees slightly higher than your hips, with your head up and back straight.
Avoid rolling your shoulders forward (slouching).
Try to maintain the natural curve in your low back.
Reaching and Bending
When reaching for something above shoulder level, stand on a stool. Straining to reach such objects may not only hurt your mid-back and neck, but it can also bring on shoulder problems.
Do NOT bend over at the waist to pick up items from the floor or a table.
Instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick the item up.
Or bend at the knees, keep the item close to your body, and lift with your legs, not your back.
Carrying
When carrying objects, particularly if they are heavy, keep them as close to your body as possible.
Carrying two small objects—one in each hand—is often easier to handle than one large one.
Healthy Diet and Exercise
While the proverbial jury is still out, we suspect that extra weight puts undue strain on your spine. Keep within 10 lbs. of your ideal weight for a healthier back.
“Beer belly” is likely the worst culprit, as it puts unwanted pressure on the muscles, ligaments and tendons in your low back.
The most efficient and effective way to reduce weight is by eating a sensible diet and exercising regularly.
Consult with your doctor before beginning any exercise program, particularly if you have a health condition.
Sleeping
Sleeping on your back puts approximately 50 pounds of pressure on your spine. Other positions may be better.
Placing a pillow under your knees while lying on your back cuts the pressure on your spine roughly in half.
Lying on your side with a pillow between your knees may also reduce the pressure on your back.
Never sleep in a position that causes a portion of your spine to hurt. Most often, your body will tell you what position is best.
Quit Smoking
Smokers have more spine pain than nonsmokers, and they also heal more slowly when they have an episode of back pain because the chemicals in tobacco smoke restrict the flow of blood to the tissues in and around your spine.
While following these instructions is no guarantee that you’ll be free from back pain for your entire life, it can certainly reduce your risk of developing it. These simple steps will help you keep your spine in good shape, making you a healthier, happier person.
Getting adjusted is good for all ages. Of course, the technique is drastically different. As a Chiropractor in the Woodbridge, Dale City VA area I have lots of parents asking if I adjust kids. The answer is yes but when it is a 250lb man asking his next question is inevitably…HOW? Some times I like to joke and go “oh the exact same way I adjust you.” You can see his mind working. In reality it is significantly different. The most obvious is the force needed. Rest assured it is ok to have your kids adjusted and here is some information from the ACA on it.
According to Dr. David Sackett, the father of evidence-based medicine, there are three prongs to the evidence-based decision: clinical expertise, scientific research and patient preference. While chiropractic has more than 100 years of clinical expertise from which to draw, our profession is still quite young when it comes to its base of scientific research—a state that is even more so for one of our youngest subspecialties, chiropractic pediatrics. Dedicated researchers are working hard to fill in these gaps. Recent studies are beginning to confirm what our century of clinical experience has already shown—that chiropractic care for children is not only safe, but also effective for a variety of pediatric conditions.
Dr. Joyce Miller and her colleagues at the Anglo-European College of Chiropractic in the U.K. have contributed much to our knowledge of chiropractic pediatrics in the past few years. Here is a brief summary of some of their latest studies:
Safety study: Miller et al. examined 781 pediatric patients under three years of age (73.5 percent of whom were under 13 weeks) who received a total of 5,242 chiropractic treatments at a chiropractic teaching clinic in England between 2002 and 2004.¹ There were no serious adverse effects (reaction lasting >24 hours or needing hospital care) over the three-year study period. There were seven reported minor adverse effects, such as transient crying or interrupted sleep.
Nursing study: Miller et al. also performed a clinical case series of chiropractic care for 114 infants with hospital- or lactation-consultant-diagnosed nursing dysfunction.² The average age at first visit was three weeks. All infants in the study showed some improvement, with 78 percent able to exclusively breastfeed after two to five treatments within a two-week period.
Colic: Browning et al. performed a single-blinded randomized comparison trial of the effects of spinal manipulative therapy and occipito-sacral decompression therapy on infants with colic.³ Forty-three infants younger than eight weeks of age received two weeks of chiropractic care. Two weeks and four weeks after beginning treatment, the infants in both treatment groups cried significantly less and slept significantly more than prior to receiving chiropractic care.
Long-term sequelae of colic: Research has shown that children who were colicky as infants suffer from poor behavior and disturbed sleep as toddlers. Miller et al. performed a survey of parents of 117 such toddlers who had received chiropractic care as infants vs. 111 who had not received chiropractic care.4 They found the treated toddlers were twice as likely not to experience long-term sequelae of infantile colic, such as temper tantrums and frequent nocturnal waking. In other words, colicky infants who had received chiropractic care were twice as likely to sleep well and to experience fewer temper tantrums in their toddler years.
That is just a sampling of some of the great work that is being done by the dedicated and hard-working researchers focusing on chiropractic pediatrics.
References:
Miller JE, Benfield K. Adverse effects of spinal manipulation therapy in children younger than 3 years: a retrospective study in a chiropractic teaching clinic. J Manipulative Physiol Ther 2008;31(6):419-422.
Miller JE, Miller L, et al. Contribution of chiropractic therapy to resolving suboptimal breastfeeding: A case series of 114 infants. J Manipulative Physiol Ther 2009;32(8):670-674.
Browning M, Miller JE. Comparison of the short-term effects of chiropractic spinal manipulation and occipito-sacral decompression in the treatment of infant colic: A single-blinded, randomised, comparison trial. Clinical Chiropractic 2008;11(3):122-129.
Miller JE, Phillips HL. Long-term effects of infant colic: a survey comparison of chiropractic treatment and non-treatment groups. J Manipulative Physiol Ther 2009;32(8):635-638.
Ready, Set Shovel… Granted last year was a light year but you never know in this area. What I now base it on is if they are predicting snow and they treat the roads. That one will be a dud. But when they say slight chance of snow and they don’t treat the roads… that’s the big one. As your Woodbridge, Dale City VA Chiropractor I have some tips to help prevent injury while shoveling.
Typically, the arms, shoulders and back get sore and may occasionally feel pain. The cold air invigorates most people into action; however, the same cold air can numb the sensations of pain and fatigue. Unfortunately, pain is a sign that an injury has already occurred or that mechanically you are doing something incorrect in shoveling the snow. In short, there is a right way and a wrong way to shovel snow, and paying attention to your technique can make a big difference in how you feel the next day. As with any project, the prep work is the most important. The following are some quick tips on how to shovel snow smarter:
Spray your shovel with Teflon so the snow won’t stick to it. The more snow that stays on the shovel, the heavier it gets and the more chance for injury – and frustration.
Do a warm-up first. A tight, stiff body is asking for injury. A few minutes of stretching can save you a lot of pain later. When you are shoveling, don’t forget to breathe. Holding your breath makes you tight and stiff.
Layer your clothing. Layered clothing will keep your muscles warm and flexible. You can shed a layer if you get too hot. Make sure you wear gloves that cover your wrists; if your wrists get cold, your fingers, hands and arms will be cold, too.
Wear the right shoes. Choose shoes with plenty of cushioning in the soles to absorb the impact of walking on hard, frozen ground.
Use the right size shovel. Your shovel should be about chest high on you, allowing you to keep your back straight when lifting. A shovel with a short staff forces you to bend more to lift the load; a too-tall shovel makes the weight heavier at the end. (Note: Save your money – don’t buy a fancy ergonomic shovel; studies have shown that in some models, the hook end is too deep. Twisting to unload a shovelful of snow with this tool may hurt your wrists.) Also keep one hand close to the base of the shovel to balance weight and lessen the strain on your back.
Timing is everything. Listen to weather forecasts so you can shovel in ideal conditions. If possible, wait until the afternoon to shovel. Many spinal disc injuries occur in the morning when there is increased fluid pressure in the disc because your body has been at rest all night.
Drink lots of water. Drinking water frequently throughout the day helps to keep muscles and body hydrated. Be careful with hot drinks like coffee or hot chocolate. Coffee contains caffeine, which has a dehydrating effect and adds even more stress to the body.
Use proper posture. When you do shovel, bend your knees and keep your back straight while lifting with your legs. Push the snow straight ahead; don’t try to throw it. Walk it to the snow bank. Try to shovel forward to avoid sudden twists of the torso and reduce strain on the back. The American Chiropractic Association recommends using the “scissors stance,” in which you work with your right foot forward for a few minutes and then shift to the front foot.
Take your time. Working too hard, too fast is an easy way to strain muscles. Take frequent breaks. Shovel for about five minutes at a time and then rest for two minutes.
See your chiropractor. Gentle spinal manipulation will help keep your back flexible and minimize the chance for injury. If you do overdo it, your chiropractor can help you feel better and prevent more injury.
In my search to find possibly lazier ways to work out I decided to check and see if lifting weights would burn more calories than cardio. I determined this was based on how much I wanted to lie to myself about the effort I put in. It is an accepted fact that running a mile burns 100 calories. So, say you did 6 miles in an hour you burned 600 calories. Now let’s compare that to lifting weights. Your Chiropractor in the Woodbridge, Dale City VA area has some information from Livestrong that helps clear this up.
Strength training, or resistance training, includes lifting free weights, using weight machines, working with resistance bands and performing body-weight exercises. Although this type of exercise doesn’t burn many calories, it keeps your muscles and bones strong and can increase your metabolism, which means you burn more calories throughout the day. A total-body strength-training workout at least twice a week is vital for maintaining overall health.
Calories Burned
Most strength-training workouts burn only a modest amount of calories compared to aerobic activities. Half an hour of moderate weightlifting burns 112 calories if you weigh 155 pounds and 133 calories if you’re 185 pounds, according to the Harvard Medical School. Vigorous weightlifting burns 223 calories for a 155-pound person and 266 calories for a 185-pound person. Half an hour of body-weight exercises like pushups and pullups burn 167 calories if you weigh 155 pounds and 200 calories if you weigh 185 pounds. Perform these at a more vigorous intensity and you can burn 298 calories at 155 pounds and 355 calories at 185 pounds.
Heavier Weights
Lifting weights just 5 to 10 percent heavier than the ones you currently use may help you burn 500 to 600 more calories per strength training session. Heavier weights with which you can perform only 6 to 8 repetitions are a better option than light weights with which you can perform 12 to 15 repetitions. Using heavier weights boosts your metabolism more post-workout than using light weights.
Compound Exercises
Compound exercises, which involve multiple joints, burn more calories than isolation exercises involving just one joint, such as biceps curls. Compound exercise options include pushups, pullups, barbell squats, lunges, bench presses, military presses and deadlifts. Ideally, aim to involve as many muscles as you can in each exercise. For example, you might perform a body-weight squat with a bicep curl.
Circuit Training
A circuit-training routine that combines strength training and cardiovascular exercise can increase your calorie-burning rate. This type of circuit training involves alternating between strength training and cardiovascular exercise with no rest between each exercise. You might do strengthening for one minute then cardio for one minute. Or complete a circuit of five or six strength-training exercises, do high-intensity cardio for one to five minutes, then repeat the strength-training circuit. Always start your workout with a cardiovascular warm-up of at least five minutes.
Oh great it is Holiday season! We are all either heading out of town or having company come to us. That involves either being in horrible traffic and complaining about it when we get where we are going or waiting on our guests who will be complaining about it when they arrive. So, the first hour is a lot of complaining! Than the visit begins. Here are some tips from your Woodbridge, Dale City VA chiropractor to help you deal with Holiday Stress.
The rhythm of walking has a tranquilizing effect on your brain. Shoot for a brisk 20 minute walk each day.
Set a budget.
Overspending is one of the biggest causes of holiday stress. Remember, the best gift you can give anyone is your time and attention.
Get some sunshine.
There’s nothing like a little fresh air and the feel-good serotonin boost we get from the sun to give us a lift.
Stick with your daily routine.
Try to maintain your regular schedule as much as possible. Your body likes routine.
Get a good night’s sleep
It’s more important than ever to schedule enough time to get your zzz’s
Don’t over schedule
It’s okay to say “no” to events that aren’t important to you. Manage your time wisely and remember the time to relax is when you don’t have time for it.
Stay well.
Though we can’t always dodge those winter germs, remind yourself and your family to take your vitamins and wash your hands.
Eat healthy.
Leave the belly to Santa. Don’t go overboard on sugary cocktails and party treats. Eat a balanced diet with lots of whole grains and veggies and drink lots of water.
Don’t sweat the small stuff.
Let go of the idea of a perfect holiday and enjoy the one you’re having. In the end, it’s all about spending time with the people you love.
Close your eyes and breathe.
Promise yourself more time to savor the best parts of the season and plan to have a worry-free, hurry-free, smile-filled holiday.
Any type of elbow pain generically gets called Tennis Elbow. Tennis Elbow is actually a specific injury and using one of those tennis elbow supports won’t help if it isn’t actually Tennis Elbow. With all the computer mouse using we do with our work and play this type of injury has seen an increase. Your Woodbridge, Dale City VA Chiropractor has some information about Tennis Elbow that may save you a few bucks if you don’t need the support.
Causes
The part of the muscle that attaches to a bone is called a tendon. Some of the muscles in your forearm attach to the bone on the outside of your elbow.
When you use these muscles over and over again, small tears develop in the tendon. Over time, this leads to irritation and pain where the tendon is attached to the bone.
This injury is common in people who play a lot of tennis or other racket sports, hence the name “tennis elbow.” Backhand is the most common stroke to cause symptoms.
But any activity that involves repetitive twisting of the wrist (like using a screwdriver) can lead to this condition. Painters, plumbers, construction workers, cooks, and butchers are all more likely to develop tennis elbow.
This condition may also be due to constant computer keyboard and mouse use.
People between 35 to 54 years old are commonly affected.
Sometimes, there is no known cause of tennis elbow.
Symptoms
Symptoms can include any of the following:
Elbow pain that gets worse over time
Pain that radiates from the outside of the elbow to the forearm and back of the hand when grasping or twisting
Weak grasp
Exams and Tests
Your health care provider will examine you and ask about your symptoms. The exam may show:
Pain or tenderness when the tendon is gently pressed near where it attaches to the upper arm bone, over the outside of the elbow
Pain near the elbow when the wrist is bent backward against resistance
An MRI may be done to confirm the diagnosis.
Treatment
The first step is to rest your arm for 2 or 3 weeks and avoid or modify the activity that causes your symptoms. You may also want to:
Put ice on the outside of your elbow 2 to 3 times a day.
Take NSAIDs, such as ibuprofen, naproxen, or aspirin.
If your tennis elbow is due to sports activity, you may want to:
Ask your provider about any changes you can make to your technique.
Check the sports equipment you are using to see if any changes may help. If you play tennis, changing the grip size of the racket may help.
Think about how often you play, and whether you should cut back.
If your symptoms are related to working on a computer, ask your manager about changing your workstation or your chair, desk, and computer setup. For example, a wrist support or a roller mouse may help.
A chiropractor can show you exercises to stretch and strengthen the muscles of your forearm.
You can buy a special brace (night splint) for tennis elbow at most drugstores. It wraps around the upper part of your forearm and takes some of the pressure off the muscles.
Your provider may also inject cortisone and a numbing medicine around the area where the tendon attaches to the bone. This may help decrease the swelling and pain.
If the pain continues after 6 months of rest and treatment, surgery may be recommended. Talk with your orthopedic surgeon about the risks and whether surgery might help.
Even I get tired of hearing myself say it… “put some ice on it”! But with most sprains ice is the best and easiest home remedy to control swelling and pain. Way better than Advil for some joints. Your Woodbridge, Dale City VA Chiropractor has some information for you about the use and benefits of ice.
General comments
Icing may be used along with compression, elevation, bracing, and/or support when treating acute injuries.
Nonsteroidal anti-inflammatory drugs (NSAIDs) can produce a similar effect to icing. However, they may delay healing with acute injuries (like sprains, strains, and fractures). If your doctor recommends medicine, make sure you are aware of the right dosage and when to take it, and if there are any side effects.
The use of ice and heat is just one part of a treatment program. Even if symptoms are relieved, there is usually a need for exercises to restore flexibility and joint motion, strength, general fitness, and sport-specific skills.
Use of ice
Effects of ice: Decreases circulation, metabolic activity, and inflammation and numbs the skin.
Benefits of ice: Decreases pain, swelling, inflammation, and muscle spasm/cramping. Best used after exercise or after pain-producing activity.
Risks of ice: Prolonged use can cause frostbite.
Methods for applying cold therapy: Ice packs, ice bath/ice whirlpool, ice massage. (See “Options for applying ice.”)
When not to use ice
Immediately before physical activity
If area of icing is numb
When the pain or swelling involves a nerve (such as the ulnar nerve or “funny bone”)
If the athlete has sympathetic dysfunction (an abnormality of nerves that control blood flow and sweat gland activity)
If the athlete has vascular disease (such as poor circulation due to blood loss, blood vessel injury, compartment syndrome, vasculitis, blood clots, or Raynaud disease)
If there is skin compromise (such as an open wound; a wound that has not healed; skin that is stretched, blistered, burned, or thin)
If the athlete has cold hypersensitivity, including cold-induced urticaria (hives from cold)
How long to use ice
Two to 3 times per day (minimum); up to once per hour.
Duration varies with technique; usually 20 to 30 minutes per session. (See “Options for applying ice.”)
Ice may continue to be useful in treatment as long as there is pain, swelling, inflammation, or spasm. There is no need to switch to heat after 48 hours or alternate between ice and heat.
3 options for applying ice:
Ice packs are best for icing larger areas of pain, swelling, or spasm (like a swollen knee, deep thigh bruise, muscle strain, shoulder tendonitis, or neck or back spasm).
Materials
Small cubes or crushed ice in plastic bag.
Bag of frozen vegetables (such as frozen peas).
Reusable commercial ice pack or circulating “cryocuff” (made specifically for therapeutic icing). Do not use blue ice packs directly on the skin; they are colder than frozen water and can cause frostbite
Method
Place on the affected area for at least 20 minutes per session. Hold in place with a towel, elastic wrap, or shrink-wrap.
Ice bath/ice whirlpool is used to reduce swelling in peripheral joints (such as with ankle sprain, wrist sprain, or severe shin splints).
Materials
Bucket or tub with mixture of ice and water
Method
Immerse affected area for 20 to 30 minutes per session. Do not use an ice bath if there is an open wound, bleeding, or a skin infection.
Ice massage is used to reduce superficial, well-localized inflammation (for example, tendonitis of the hand, wrist, or elbow; heel or elbow bursitis; ganglion cyst; apophysitis; or irritation of a growth plate).
Materials
Ice cube or frozen ice cup (made by freezing water in a paper or Styrofoam cup)
Method
Rub ice in a circular pattern over the affected region for 8 to 10 minutes per session.
Thank God summer looks to be over! For me it can’t get cold fast enough! That being said we need to start looking at ways to get our bodies ready for winter! I know I am looking forward to laying on the couch going “Man, I would love to do blah blah but it is too cold”. As your Woodbridge, Dale City VA chiropractor I want to share this information on how to get your body winterized for winter.
Winter is inevitable, and the cold weather that it brings allows for a countless number of both flus and sicknesses. The winter months ensure shorter days, less fresh food and a reduction in the opportunities for outdoor recreation and fitness. Getting your body prepared for the winter months involves taking note of all of the things that winter takes away, and compensating for them accordingly.
It makes perfect sense to do your very best to mentally and physically prepare yourself for the cold months of the winter. The following three tips are designed to get your body in ripe condition to combat the cold, dark days of the winter:
TAKE YOUR VITAMINS
Packing away your summer clothes while looking at a dark grey sky can bring on a serious case of the winter blues.
The winter blues are a form of seasonal defective order, this is where some people may experience depressive symptoms due to the change in seasons. Residents of the Nordic countries experience extreme cold and darkness, but the rate of seasonal affective disorder in these countries is significantly lower in comparison with other countries.
Studies have shown that this is down to the vital vitamins they obtain through the large volume of fresh fish that they consume.The fatty tissue found in fish provides a massive reserve of essential vitamins, A and D. If you’re not prepared to eat copious amounts of fresh fish, it is a good idea to stock up on some fish oil capsules in order to keep the dreaded seasonal defective disorder at bay.
As well as this, you should also consider taking a Vitamin B Complex, as well as a multivitamin which will provide you with important vitamins and minerals that the body needs to feel strong and rejuvenated. If you are in doubt as to what are the best vitamins to take during the winter months you should consult your local chemist will be able to advise you.
STAY HYDRATED
Keeping yourself hydrated in winter is a key element in maintaining a healthy mind and body.
The hot summer days force us to drink plenty of water and fluids, but this is not the case in winter and a lot of people seem to forget that the winter weather can be just as severe and dehydrating on the body. It is important that you keep yourself hydrated at all times during winter, and be watchful as to the amount of water you drink.
GET OUTSIDE AND STAY ACTIVE.
For many, the winter months symbolize hibernation as it’s not always easy to get outside and stay active when there are snow and ice on the ground. However, it is vital that you do your very best to fight the urge to stay cooped up inside beside the fire. The best way of doing this is to find suitable winter activities that are equivalent to your favorite summer ones.
Winter is a difficult time of the year, and it does require a certain amount of preparation in order to maintain a healthy mind and body. The three steps mentioned above will leave you more than ready for what the winter months will throw at you.
