Be Water Wise This Summer

Be Water Wise This Summer

Be Water Wise This Summer EASY QUICK QUIZ: Which is a possible warning of dehydration? Thirst Lightheaded Fatigue All the above How many 8 oz glasses of water is suggested to drink every day?   2-3 4-5 6-8 11-13   True or False: The healthiest way to flavor plain water is by adding some soda. True False   The importance of hydration is necessary to keep the body’s systems functioning properly especially during the summer to counteract the heat and humidity. So, how much should you be drinking? There is no scientific consensus regarding, “optimal hydration” and no one specific process for assessing fluid status. Therefore, know the signs to avoid dehydration:   Fatigue/sleepy Constipation Feeling thirsty Headaches/Lightheaded Less frequent urination Dark yellow or amber colored urine Few tears when cryingWater is the most essential and forgotten nutrientWater is essential for maintaining blood circulation throughout the body and a solvent for key biochemical reactions, supplying nutrients and removing waste. It is also the maintainer of body temperature.       12 Healthful Hydration Habits: When exercising during the summer, drink 8 oz of water 20-30 minutes before beginning, 7-10 oz during exercise & within 30 minutes after exercising drink at least 8 oz of water. Always carry a water bottle to sip often. Drink enough water to prevent thirst. Generally drink about 6-8 oz per day. Grab a glass of cold water when feeling frazzled. Sip on a mug of herbal tea in the am and or pm. Eat a diet rich in whole foods including at least 5 cups of fruits and vegetables per day. Drink water during your...
Don’t Let Back Pain Ruin Your Vacation

Don’t Let Back Pain Ruin Your Vacation

Don’t Let Back Pain Ruin Your Vacation Follow these 12 easy suggestions: While in the Car Stretch before long periods of sitting. This will improve circulation and make positioning yourself easier. Support your spine. Bring small pillows or specially designed back or neck pillows to give extra support as needed. Shift positions and stretch often. When you stretch or vary your position, muscle pain will decrease. Stop the car to fully stretch whenever muscles feel exceptionally tight or fatigued. Squeeze the steering wheel when stopped. When at a red light or stopped in traffic, squeeze and release your hands around your steering wheel to decrease tension in your arms, neck and shoulders. On the Plane Exercise before you board. Simply walk in the terminal prior to boarding to keep your muscles from becoming too tense early into the flight. Use pillows to support the natural curvature of your spine. Vary positions, move, and stretch. Stand up in your seat, stretch, and walk about the aisles as needed can prevent strain. A few easy stretches, like lifting your arms over your head and reaching up toward the ceiling or bending forward to touch your toes, can do the trick. Place a book or luggage under your feet. Relieve the pressure in your back by keeping your feet raised about 1 foot off the floor while sitting. Handling Luggage Check bags. The American Chiropractic Association suggests checking all bags that weigh more than five to ten percent of your total body weight. Lifting heavy carryon items above your head can be an invitation to injury. Lift smart. When bending to pick...

What is Kinesio Taping?

WHAT IS KINESIO TAPING? Kinesio Taping was developed in Japan 20 years ago by Dr. Kenzo Kase and was introduced in the United States in 1995. It is now commonly used as therapeutic tape, specifically designed and patented for certain types of muscular disorders and lymphedema. Some medical professionals saw it as a helpful tool to use in their clinical treatments. Not long after, sports medicine practitioners and athletic trainers also began noticing how beneficial Kinesio Tape is for athletes. The method of Kinesio Taping is currently practiced by professional sports teams, universities, hospitals and medical clinics. The tape can be worn 24 hours per day for several days per application, allowing the individual who is wearing the tape to experience the full benefits of this unique treatment. Kinesio Taping method requires that the tape be wrapped over and around the muscles. This will be used to: fight contracting muscles or assist and give support to muscles in need. When the individual wears the Kinesio Tape for therapeutic purposes, they may be given assistance by a practitioner who will assist them in various physical activities and range of motion exercises. Myofascial, lymph and tracking (ie patella) are a few of the correctional techniques Kinesio Tape can help with. The taping may also be used simultaneously with other therapies like hydrotherapy, electric stimulation and cryotherapy. THREE PRIMARY FUNCTIONS OF KINESIO-TAPING 1. Corrects Joint Problems: Improves Range of Motion and decreases pain Adjusts misalignment due to shortened or spasmed musculature Normalizes abnormality of fascia and muscle tone in joints 2. Supports Muscles: Increases Range of Motion & improves muscle contraction Decreases...

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