Don't be Sad

Seasonal Affective Disorder 'SAD', can rear it's ugly head with many symptoms. Most people experience them, during the winter months when we have less exposure to sunlight. Some signs of SAD are, mood swings, sluggishness or exhaustion, lack of interest, and weight gain.

Melatonin is a hormone produced in the body. One of it's roles, is to help regulate sleep. The amount produced depends on how much light we get in the course of a day. When it's dark, we naturally produce more Melatonin to induce sleep.
With the decrease of light in the winter, our bodies maintain a higher level of melatonin throughout the day, which is why many of us feel tired, and get moody during winter days. Our bodies think we should be sleeping!

Some of us are affected more than others. Some ways you can help yourself through this period is to make sure you drink plenty of water, exercise, and watch your diet. Cutting down on, sugar, refined carbs, and high fat foods, is a great start. Eating more Low GI Foods,  is an interesting approach to managing your moods, energy levels, and weight control.

Getting out into the light slows our body's production of Melatonin. Walk, take in the fresh air, and, leave your sunglasses off to get as much light through as possible.

Serotonin is another hormone produced by the body. Widely known as the 'feel-good' hormone, or, the body's self made tranquilizer. The more your body produces, the more relief you can get from your symptoms of SAD.
By testing saliva, Medical research has shown a rise in serotonin levels in individuals after Massage, therefore, lowering stress, and leaving you with that feel-good feeling!

Along with diet and exercise, relaxation, and rejuvenation are key to getting your body, mind and soul out of the SADness doldrums of the Winter months.

Safe, Stress-Free Snow Shovelling

As a Massage Therapist, I see many back, shoulder & neck injuries in the winter from improper snow shovelling.
That can be because we use too much upper body strength, take too much snow on the shovel at once, or, shovel incorrectly.

Shovelling snow is exercise, as, when you go to the gym, run or swim. There's a routine you follow, that allows you to get the max from your work-out, with the least chance of injury, and, to protect your heart.
Consider shovelling snow a full-body work-out, with added weights to your arms. Only add as much 'weight' - snow- to the shovel as you can, without tiring or straining your body, especially if you have a lot of space to cover.
Be sure to use your lower body, glute and quad muscles, to bend and lift. Try not to stoop over. Keep the shovel close to your body, as, lifting "from a distance" puts more strain & tension on muscles and joints.
If you have to throw the snow to the side, be extra careful with the amount of snow on the shovel, and, do switch up hand positions on the shovel, and, the side to which you throw the snow, to balance the work.

Here's one of the toughest. As we TRY NOT to rush our workouts, let's do the same when we shovel.
Remember, if you injure yourself shoveling, you can't workout either!

These are few safety tips and ideas. there are lots more, like, how to dress, eat.
Please contribute for the sake of our readers safety and good health.

Putting a Spring in Your Step

If you live in Toronto, you are aware of the amazingly warm winter we had. We broke many records for high temperatures, and... I think most of us, loved every   minute of it. Still, some of us still felt a little of the 'SAD' we sometimes experience, and, fell into our Winter indoor activities and exercise routines. Spring has finally sprung, and we're all more than anxious to get back on track with our outdoor programs.
Runners often have a hard time readjusting to the streets if they've continued their training during the Winter, indoors on tracks or, machines. No matter what your outdoor sport might be, if you're one of those who hasn't kept up your steady workouts over the winter as avidly as you hoped,  the progression, of walking, to jogging, to running, might be a route to consider to prevent injury, and to ensure a safe re-entry into your outdoor work-out routines. Getting Massage is one great way to help your body prepare, and, regular Massage, can help to safeguard against injury.

Remember, Massage is something you can do, for yourself (or treat friends and family) all year long, to enhance your feel-good, fitness regime.