Category Archives: health and fitness

Seasonal Affective Disorder

Seasonal Affective Disorder

Do these shorter, darker, and chillier days make your mood cloud over this time every year?

You’re not alone!

Roughly up to 20 percent of Americans report feeling tired or sad with the fewer hours of daylight in the late fall and winter months. With colder temperatures and crisp, blustery winds, it’s easy to give in and hit the snooze button one more time instead of dragging yourself to the gym before work — or, make a date with your couch, warm blankets, and Netflix instead of bundling up and getting dinner with family and friends.

While many people can still function even if they’re feeling a bit melancholy, for some, winter brings a clinical form of depression called Seasonal Affective Disorder, commonly (and ironically) referred to as SAD. Researchers estimate that at least 5% percent of the population experiences SAD symptoms during the shorter days of late-fall and winter, such as fatigue, overeating, loss of interest in activities and difficulty concentrating.

Fortunately, there are several easy ways to feel better and boost your mood if you’re experiencing an energy dip.

Here are some of the best-recommended ways to combat Seasonal Affective Disorder.

 

Rise and shine

The sun is rising earlier, so get up with the chickens, so to say. Bundle up and go for a morning walk around the block, to soak up some of that early morning sunshine.

Same as it ever was

Sticking to a normal routine helps keep your mood and day in balance. Don’t deviate from it if you feel blue, that’s your key to knowing you need to follow through. Don’t neglect your favorite activities just because it’s cold or getting dark early.

Garbage in garbage out

Don’t fall prey to loading up on sugar and comfort foods this time of year. Most people opt for sugary sweets because it gives them a temporary lift in mood, but come spring you’ll regret it with extra weight. Remember, you are what you eat!

Light it up

Consider getting light therapy or buying your own full spectrum UV light box. Research has shown that light therapy helps at least 50% of people who suffer from SAD. The bright light emitted from these devices helps the body awaken in the morning and decreases the hormone melatonin that keeps us asleep at night.

Hit Play

We don’t mean on the DVD player – get outside and enjoy yourself with loved ones this winter. From a friendly snowball fight with friends to cross-country skiing, ice skating, snowshoeing, or a simple hike on a groomed Metroparks path, get out there and find joy in wintertime activities.

Relax

A little downward dog might help lift you out of your funk. Try starting yoga or meditation to get your mind and body some uplifting energy this low light and energy season.

Prepare for take-off

If you have vacation time, book yourself a trip! Quality downtime and vacation are important to recharge and boost your mood. Studies show that people even experience pleasure and stress release from anticipating vacations. While you count down the days until your warm and sunny holiday, find ways to enjoy and be happy with the winter wonderland in your own backyard.

Get Adjusted

Studies show that getting chiropractic adjustments can help alleviate symptoms of depression. 

Our moods are regulated by our body’s chemistry; this chemistry in your organs, as well as your brain, are all regulated by the nervous system. Misalignment of the spine can cause pressure in the area of the brain stem which can cause interference neurologically and chemically.

Often people turn to medications that are used to alter their brain chemistry, but those looking for a non-medication therapy often find that re-aligning these vertebrae can do wonders for their mental state.

 


If you struggle with serious and continuous depressive symptoms, be sure to reach out to your healthcare provider to discuss your condition and options for treatment.


 

If you would like more information about the use of integrated medical care to deal with SAD, please contact us today!

Eastside Medical Group

216-342-9199


7 fall fitness tips

7 Fall FitnessTips

Make sure you don’t fall out of fitness!

 

Whether you spent the summer swimming with your kids, running in races or walking at the local park, exercising outside doesn’t have to end this fall.

In fact, fall is a great time to harvest a new routine to re-energize and also to switch up your current workout and fitness routine.

 

Consider the following fall fitness tips to get you motivated to move!

 

Enjoy the beautiful colors of nature

Fall walk active livingExercising outside doesn’t even feel like you’re doing anything strenuous, especially if you’re doing something you enjoy.

Delight in the cooler weather and take advantage of outdoor adventures before the cold winds of winter start rolling in. Research Metro Park trails nearby to enjoy a walk, hike or bike ride amid this season’s colorful foliage.

Try an outing of apple picking or pumpkin gathering, or take your friends and family out for some seasonal photos. The colors of the trees make wonderful backdrops! Activities like these are sure to burn calories, as well as help, reduce stress in general.

 

Make sure you layer

fall fitness bundle upThe fall season, while beautiful, brings about a cooler change in climate.

Since we are in Northern Ohio, temperatures could gradually decrease or drastically dip over the next month. Keep this in mind as you plan outdoor fall fitness activities, both solo and with family and friends.

Consider investing in breathable, moisture-wicking clothing. Though you may feel chilly at first, your body will quickly warm up once your blood starts pumping so you don’t want to overdress either.

For those colder morning runs, a hat will help insulate your head where you lose the most heat.

 

Work out at home

working out from homeNow that the days are getting shorter and the holiday season is looming, fitting fitness into your daily routine may seem like it is impossible. But remember, even 15 or 20 minutes is enough time to get in a quick workout — a great time for living room aerobics or a quick dash around the neighborhood. Even three 10 minute walks a day equals 30 minutes of exercise!

Be prepared for those brief moments of free time indoors with fitness DVDs or better yet, hit up some of the new paid services online, like Daily Burn or Beachbody. Both offer a free 30-day trial!

 

Get the right tools

get the right equipmentFor the most part, you can challenge your muscles with your own body weight and avoid the specialty equipment advertised on TV and the internet. Keep in mind though, some items are helpful to your results and are fairly inexpensive, like hand weights or resistance bands.

 

 

 

 

Enjoy local harvest produce

fresh fall farmers marketGrocery stores and farmers’ markets are full of the fall’s freshest and most delicious produce including apples, figs, pears, pumpkins, sweet potatoes and all different kinds of winter squash. In-season produce is rich in flavor and cheap on your wallet.

Try some savor recipes like butternut squash soup or a root vegetable bake with chicken for healthy meals with your family.

 

 

Weigh yourself regularly

weigh yourself regularlyWith colder weather comes sweaters and bulkier clothes; it is so easy to overlook a few extra pounds through chunky sweaters. Combat this oversight by weighing yourself regularly, preferably at the same time every day to get the most accurate reading.

 

 

 

 

Most of all, be safe

be safe at night with fitnessShorter days bring dark mornings and evenings, but this shouldn’t discourage you from an outdoor exercise regime. Just be smart about your new routine.

Remember to always wear reflective workout clothes and carry a flashlight to illuminate your path.

Bike riders should invest in headlights and blinking tail lights as well as make sure to stay clear of heavy traffic roads. Sticking to the trails this time of year is advantageous, as well as a visual playground with all the beautiful colors.

All early morning or evening exercisers should opt for designated paths or head to their local high school track, if available.

With these great tips and ideas for fall fitness, you’ll be on your way to looking great in holiday photos with your family and friends this year!

 


 

Remember to schedule your appointment with us for any of your aches and pains! We love to help our patients live healthy and pain-free lives! Same day appointments available.

Pain relief today – Health for a lifetime!

Eastside Medical Group

216-342-9199


summer health tips

Tips To Stay Healthy This Summer

Summer is finally here and with nice weather people often increase their outdoor activities.

Summer is a great time for working around the outside of the home, outdoor exercises, hiking trails, bicycling to destinations instead of using the car, and everyone’s favorite summer activity, swimming.

However, along with all activity comes extra pressure and strain on your back and body. Today we would like to highlight some tips that can help you stay healthy and happy during the hot days of summer!

 

Keep the Water Coming

There are several ways to enjoy water – you can take a nice cooling swim or drink it in good amounts or even eat fresh summer fruits like watermelon to stay hydrated.

Swimming is a great option for people suffering from chronic joint pain. It’s the perfect way to get exercise while relieving your joints from pressure.

In the summer heat, it’s easy to become dehydrated and to be at risk of heat stroke. While outdoors, ensure you have plenty of water to stay hydrated.

Water also benefits your body by enhancing muscle function, aiding in body temperature regulation, promoting cardiovascular health, improving skin health, and helps to cleanse your body of harmful toxins.

 

Soak up Some Sun

In addition to helping your body produce vitamin D, which is essential to your immune system and bone health, the sun imparts several other benefits to those who bask in its light. All it takes is 15-20 minutes a day of direct sunlight to boost your vitamin D to the desired levels.

Sunlight has also been shown to help fight depression, cancer, and even relieve and heal certain dermatological conditions. However, don’t forget to use sunblock – too much sun exposure can lead to sunburns, which are painful and dehydrate the body.

Sun exposure might also lead to skin cancer, so take the proper steps to protect yourself and your loved ones.

 

Enjoy Exercise Outside

Nothing is quite as good for your body (and mind!) as regular exercise.

Exercise improves overall health, the immune system, mood, and also helps you to control your weight. We highly recommend stepping off the treadmill and get outside. You can swim, hike, cycle, use a parcourse in a park or just take your dog for a long walk!

For the more athletic, interval training, such as body weight exercises, provides great workouts that are easily moved outside.

The most important part, however, is to have fun when doing your exercises and it will no longer feel like work!

 

Relax

After activities in the sun or working hard at the office, be sure to give yourself a break. Whether you have sore muscles or stress/anxiety, make time to unwind and relax after your work day.

Chronic stress is one of the worst things for your health, impacting every part of your body. Take a long bath, read a book, or treat yourself to a therapeutic massage.

If you have any aches and pains that cannot be readily solved by these techniques, make sure you get in and see us! We can help you get and stay in tip top shape to enjoy your summer activities.

Without your health, you cannot enjoy all the wonderful activities the summer has to offer. Although things get busy during the summer months, taking care of your health becomes no less important!

 


We are here for you in every step of your journey to wellness should you need us! Same day appointments available most of the time at our office!

Eastside Medical Group

216-342-9199


spring exercise motivation

5 Ways to Motivate Yourself to Exercise This Spring

Spring is finally here and that means the air is warming, trees and flowers are blossoming, and most of all, that summer is right around the corner!

I’m sure you’ve seen the exercise motivation articles on the magazines at the grocery store checkout – “Get Your Body Beach Ready!” and other similar titles.

After a cold and dreary winter, it’s sometimes difficult to find motivation to continue with your resolution to drop pounds, be active or just get healthy. For some, springtime triggers an almost internal push to get active with the warmer weather.

Here are five ways you can motivate yourself to get out there and exercise this spring!

 

1. Go outdoors

You don’t have to always go to the gym to get your exercise.

Swap the treadmill or elliptical for a nature walk or bike ride in a local park with your kids or family or try doing a parcourse at a local park.

There are so many different ways you can get a workout in – get creative and have fun!

 

2. If you are already working out, switch up your routine

We can lose motivation because we’re simply bored with routine.

Try taking a class, like Yoga, Zumba, Pilates or Crossfit. For those not into the class mindset, Beachbody and DailyBurn both have free trial periods and provide a wealth of programs for every fitness level.

You can also challenge yourself by slowly increasing repetitions in your regular workouts.

 

3. Get a workout buddy

Having someone else to be accountable to is a great motivator! You can help and inspire each other to personal greatness.

However, not everyone makes a good workout partner. Make sure you choose someone who’s at a similar level of fitness and will motivate you, rather than someone who will drag you down or be too competitive.

Remember, you are both there for support and encouragement on your journeys! 🙂

 

4. Sign up for an event

From the moment you register, you’ll feel as though you’re being held accountable. Even if it’s for fun, you’ll still want to be ready for action.

With a goal in mind, you’ll be sure to stay focused.

 

5. Post reminders to push yourself

Grab some post-it notes and write yourself motivational reminders! They can be as simple as why you are doing this or even motivational quotes; write them down then stick it on your bathroom mirror.

If you’re more tech-savvy, put a reminder to workout or save motivational photos on your phone. Be your own cheerleader! 🙂 

 


We are here for you in every step of your journey to wellness should you need us! Same day appointments available most of the time at our office!

216-342-9199


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