Dr. Robbi’s Blog

Nutrition

Depression is often associated with or made worse by poor eating habits; people who worry about their food choices or who gain weight as a result are less likely to feel good about themselves, which plants the seeds for poor self-esteem, anxiety and depression. Skipping meals, overeating and other unhealthy eating tactics only increase the chances you’ll feel depressed.

Relaxation

Some experts believe depression is a reaction to stress and resultant anxiety; when people get overwhelmed and see “danger” in the form of a stressful situation lurking around every corner, they may become depressed as a coping mechanism. Depression also seems to be preceded or accompanied by anxiety, which underscores the value of finding ways to limit stress.

Exercise

Evidence suggests physical activity increases the body’s ability to tolerate stress and affects the nervous system and neurohormones involved in emotion and mood. Consistent exercise also increases positive self-perception and general sense of well-being, reducing the likelihood that feelings of anxiety, negativity and depression will rear their ugly heads.

To Your Health
December, 2009

If you live in an area of the country that sees snow during the winter months, or even if you’ve only visited a part of the country that does, you know fresh snow is one of the most beautiful and peaceful things to witness.

However, you probably also know that with snow comes the need to remove it from driveways, walkways, and other traffic areas. That’s often where you - the snow-shoveler - come in.

Anyone who has shoveled snow before knows how good a workout it can be. When you consider that the average shovelful of snow weighs 5-10 pounds, the average driveway or walkway may hold hundreds of pounds of snow. But despite the benefits, shoveling snow can also be physically stressful; bending, lifting, and twisting, combined with the exposure to freezing weather conditions, can take a serious toll on the body.

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:

• Be prepared. 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.

So enjoy the snow this year, but remember that when it comes to shoveling snow, stay safe. Taking heed of these simple tips could make the difference between spending your day enjoying the new snowfall or lying in bed with a sore back, sprained ankle or other injury that could have been easily avoided. Talk to your doctor for additional information.

To Your Health
December, 2009 (Vol. 03, Issue 12)

Drink Water

Simply put, drinking water makes you feel full, which makes you less likely to overeat or “cheat” between meals. In addition to the many health benefits of drinking 6-8 glasses of water a day, water is recommended as a weight-loss aid - experts suggest drinking a full glass of water before eating a meal if you’re trying to drop pounds. Fill up with water and there won’t be room to gorge.

Control Stress

Stress is a major contributor to binge eating; think about the last time you were in a stressful situation; was food one of the things you relied on to relax? Comfort eating is prevalent in our stressful society, and it’s a dangerous thing; in fact, it may be one of the major reasons the majority of Americans are overweight and suffering from weight-related health problems.

Eat Regularly

It may sound counterintuitive, but it’s true: The more frequently you eat small, well-rounded meals, the less prone you are to hunger pangs. Eating 4-6 meals and snacks throughout the day keeps your blood glucose levels stabilized and continually feeds the body with fuel, which can help you avoid those sudden urges to down an entire container of ice cream or bag of chips.

To Your Health
November, 2009