summer activities

Summer SAD Explained

June 7, 2016 oblanderchiropractic

sad woman near window Seasonal Affective Disorder (SAD) in winter is a widely-known phenomenon. There is less sunlight during winter days, which affects the serotonin (“happy” hormones) produced in response to light striking our pineal gland, causing depression and listlessness. But not many people are aware that SAD has a summer equivalent as well. Studies performed on people in countries near the equator have found that their populations often suffer from SAD in the summer months. But what can be its cause?

For some people, the seasonal change to summer can cause depression, agitation and irritability. Although it is thought to affect only 1% of the population, it is a real phenomenon nevertheless. Not everyone is happy with hot temperatures, and many people suffer through the increased heat and humidity. It becomes more difficult to sleep, many suffer a loss of appetite and/or just don’t want to cook in hot, steamy weather. They may exercise less because of the heat and spend hours in an air-conditioned living room watching TV because it’s too hot to do anything else.

We are also very much creatures of habit, and any change to our daily routine and circadian rhythms (which are responsible for the sleep-wake cycle) can upset our balance. In summer the kids are home, families often go to sleep and wake up at different times and have a whole new daily routine. In the midst of all that, many Americans and Europeans choose to take their annual vacation during these months, which further upsets their regular schedules (as pleasant as that interruption usually is). Your habits of sleep, work and meals can change radically in the summer months.

Then there’s the issue of body image. In the cooler months, those of us who do not still maintain the body of an active 20-year-old can cover up our various bumps and bulges in loose sweaters. Not so in the summer. Even a modest bathing suit at the beach reveals more than many of us would like. And many people starve themselves in an effort to get their “bikini body” back for their two-week holiday by the sea, adding to the stress their body must endure.

Finally, the financial strain that a summer vacation puts on the budget can also take its toll. In addition, many working parents have to pay for childcare in the summer, or have to fork out a significant sum for camp, so summer is not always the best time for a family financially, increasing stress and rates of summer depression. And for families who can’t afford either childcare option, three solid months of having the kids at home all day can drive even the most patient parent up a wall.

To combat summer depression, there are a number of things you can do. First, be sure you give yourself sufficient sleep and exercise. It’s tempting to stay up later than usual in the summer months, but remember that 7 to 8 hours of sleep a night are necessary in order to function at your best. If it’s too hot to exercise, try exercising late at night or early in the morning before things heat up. You can also join an air-conditioned gym for a couple of months until things cool down.

Eat a sensible, balanced diet high in fruits and vegetables, which help to keep you hydrated while providing important nutrients. Don’t try to lose a bunch of weight all at once. Planning ahead is your best option, as you can put away a little money every month toward your summer holiday and can also gradually lose any excess weight before beach season without putting stress on your body. Finally, plan to do something fun. Call a friend to come over and join you to share a movie in your air-conditioned house or go out for exotic cocktails with your partner. The good news is that summer depression can be prevented or managed with a just little advance planning.

Those who suffer from summer SAD often find that the symptoms disappear with the return of fall and a more “normal” lifestyle rhythm. However, if you find that your depression continues well after the seasons begins to turn, it may be a good idea to consult your physician.

The Joys of Swimming for Fun and Fitness

June 2, 2016 oblanderchiropractic

man-swimmming-200-300 With summer weather heating things up across much of the country, swimming is a great way to cool off and have some fun! But did you know that it’s also an excellent way to increase your fitness, help control your weight and improve your overall mood? Plus, swimming is a type of exercise that people of any age and physical ability can enjoy. It’s easy on the musculoskeletal system while at the same time providing a good aerobic workout.

Swim for Fun

Even among avid swimmers, boredom in the pool is one of the common reasons for losing interest in sport. While swimming laps in the pool may not seem like a recipe for fun, here are a few things you can do to add some variety to your in-water workouts.

Plan your in-pool workout ahead of time and vary your activities so that variety is built-in.
Swim with buddies who have the same water fun and fitness goals that you do.
When swimming laps, do things to keep your mind engaged in your activity and help sharpen your technique. Counting how many strokes you need to complete a length of the pool and how quickly you can do it is one way to look for improvements. Experimenting with stroke length is another.
If you have the option, change up the locations of your swimming workouts. A change of scenery—from an indoor pool to an outdoor one, or from a lake to the ocean—can make a big difference in how your workout feels.
Add to your “playbook” of swimming drills. You can reach out to others or go online for suggestions to help mix things up.
Learn some new strokes or make up some of your own. You might look silly doing it, but it adds to the experience!

Swim for Fitness

While swimming may not be as accessible as walking, running or even biking in some communities, it has distinctive health benefits that make it well worth the trip to a local pool. The organization that governs all swimming-related activities in the UK (called the ASA) compiled a report of scientific findings from all over the world about the health benefits of swimming. Some of them are truly striking. For instance, researchers have found that swimming regularly reduces men’s risk of dying early by a staggering 50% relative to those who run, walk or do no physical activity. Experts estimate that just two and a half hours per week of swimming can significantly reduce your risk of chronic disease.

A good all-around exercise, swimming involves both aerobic activity and working against resistance. Unlike most aerobic activities, however, swimming involves little in the way of jarring impact (like the shocks and jolts involved with running) and doesn’t require you to support your full body weight while doing it. When submerged up to your neck in water, your body weight is effectively reduced by 90 percent. As a result, overweight and obese people can get a good workout without placing large amounts of painful stress on the lower body’s muscles and joints. This removes a common deterrent to exercise for a large (and growing) part of the US population and suggests that swimming could be an attractive option for people trying to manage their weight.

Arthritis sufferers or those with musculoskeletal injuries can also benefit from swimming, since studies have shown that it improves range of motion without causing a worsening of symptoms such as pain and stiffness. In fact, according to the UK’s Chief Medical Officer, swimming as a form of exercise (as opposed to running or practicing other impact sports) can reduce your risk of osteoarthritis.

Beyond increasing fitness levels and helping to manage weight, swimming may provide a variety of other health benefits:

Studies performed on people suffering from fibromyalgia have found that exercise performed in a warm pool reduced anxiety and depression and caused an improvement in mood.
For older adults, swimming has been shown to improve quality of life and reduce the risk of osteoporosis. Post-menopausal women in particular are at increased risk of bone loss, and swimming provides a safe and effective form of the resistance exercise that is needed to maintain bone density.
Pregnant women find that swimming strengthens their shoulder and abdominal muscles, which are put under increased stress during pregnancy. Obstetricians recommend swimming as a good form of exercise for most pregnant women, as it provides them with temporary relief from the extra weight they are carrying.

It’s hard to exaggerate the potential fitness benefits of swimming. Swimming helps to build cardiovascular fitness, muscle strength and endurance. It tones your muscles and helps to maintain healthy heart and lung function. It also improves flexibility, reduces blood pressure and alleviates stress. Whether in a community pool, at a nearby lake or in the ocean, swimming offers an ideal way for most people to keep fit that’s also easy on the body’s musculoskeletal system.

So get out there this summer and have some fun in the water!

Summer Water Safety for Kids

May 26, 2016 oblanderchiropractic

For lots of kids, there aren’t many activities in the summer that are more fun than swimming, whether it’s in a pool, lake, or ocean. And while it’s great exercise for your children to be spending a lot of time in and around the water, there are (of course) dangers that they should be aware of. As a parent, you undoubtedly want to keep your child safe in the water this summer, so here are a handful of simple precautions to take and instructions to give your children before they put a toe in the water.

Explain to your children the importance of water safety. Make sure they know and understand the following:

That they must always stay in the line of vision of a supervisor, be it you, a caretaker, or a lifeguard.
That they must obey all rules of the place they are swimming—for example, if a public pool says “No Diving,” then your kids should absolutely not dive. Remind them to respect the regulations laid down by lifeguards or other authority figures.
That they should never, ever swim unattended until they have proven they thoroughly understand the rules and dangers of the water. This rule applies only to older children, and swimming in the ocean alone is not acceptable, no matter how careful your child is—there are too many variables and dangers that even the most cautious swimmer cannot avoid, such as riptides and undertows.

It’s a good idea for your child to take a water safety course with a certified water safety instructor. Check your local YMCA if you don’t know where to start.

If you have a residential pool, there are some essential safety precautions that you and your children must take.

When the pool is not in active use and there are no adults present to supervise, it is important that you set up a barrier so that young children do not fall in or use the pool without permission. A gate with a lock around the entirety of the pool is one way to accomplish this. The Red Cross recommends that you “Ensure that pool barriers enclose the entire pool area, are at least 4-feet high with gates that are self-closing, self-latching and open outward, and away from the pool. The latch should be high enough to be out of a small child’s reach.”
You should teach your child to always, always ask permission to use the pool. This can cut way down on unauthorized use of the pool, and thus cut way down on the risks involved with having a pool with children in the house.
For younger children who don’t quite have the hang of swimming on their own, water wings or a life jacket are a must, even if an adult is supervising.
When you are supervising, pay close attention. org advises: “Put the cell phone away, forget about all the other things you have to do and give young children 100% of your attention when they are near or around water.”
Learn CPR. This is something every parent should do regardless of whether their kids swim or not; it’s simply a responsible thing to learn, and it could save your child or someone else’s life—and that makes learning it worth more than gold.

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