Do You Suffer from Seasonal Affective Disorder? Learn How you Can Lose the "Blues"

Are you feeling a little down in the dumps since the start of the colder weather?  Have you felt like your energy level has dropped,  wanting to sleep more often than usual, maybe a little more irritable than normal, or possibly a loss of interest in activities you normally enjoy doing?  This depressive state could be a bad case of the winter blues also known as Seasonal Affective Disorder.

S.A.D. occurs this time of year because of the decreased hours of daylight. Those of us that work an 8-5 job or may work midnights and then sleep during the day do not get much exposure to daylight during the winter.  As a result our bodies start producing more amounts then normal of the hormone Melatonin.  This hormone is important in regulating sleep, body temperature, and release of other hormones.  This increased presence of Melatonin disrupts our internal clock leading to some or all of the symptoms discussed at the beginning of this article.  

So how do we combat this mood swing during the winter months?  If you already have an exercise routine you do faithfully, keep it up.  However, add a new wrinkle to the routine to keep the brain from going into autopilot.  What I mean is change your routine from machines to free weights or change your cardio from steady speeds on the treadmill or elliptical to intervals of moderate intensity.  These changes will prevent the body from going into autopilot and keep you from getting that stale feeling we sometimes experience as we wait for warmer weather to arrive. 

If you are nervous about changing your routine then there are plenty of alternatives. Try taking a walk at lunch or on break. Take this walk outside to get some fresh air and daylight. If you can get a trustworthy friend/coworker to go then the there is the ability to get some things off your chest that may be leading to some of the anxiety you are experiencing.  Join a gym for the winter months, take an exercise class with a friend, start a book club for the winter months.  Being physically active as well as mentally active during theses colder months can get you through the “blues”.

Michigan offers so many things to do in the winter.  We have downhill and cross country skiing, sledding, snowshoeing, snowmobiling, and ice skating just to name a few.  If you have never done any of them, take a lesson and give it a try.  If none of them interest you try shoveling or snow blowing not only your yard but help a neighbor or two with theirs.  It is a great way to exercise and also to do for others.   Trimming tree branches in front of windows and opening up the blinds is a great way to get some  “light therapy” if you cannot get outside.

The bottom line is try not to let the “winter blues” detour you from the things you like to do or have always thought of doing.  If you can’t snap out of it with making some changes to your routine see your doctor about possible alternative treatments.  There are supplements, light therapy treatments, and counseling as other methods to get through this disorder.  Don’t let the winter months get you down, take advantage of this “down” time before the busy summer arrives and enjoy it.

By: Jason Roberts, PT, CSCS, DMC Rehabilitation Institute of Michigan

Earn Continuing Education Credits at DMC Rehabilitation Institute of Michigan

DMC Rehabilitation Institute of Michigan (RIM) is pleased to have recently launched our Education & Research Academy. Through this Academy, RIM will be offering a variety of continuing education courses for physical therapists, physical therapy assistants, occupational therapists, occupational therapy assistants and athletic trainers.

As a teaching hospital and a leader in the field of physical medicine and rehabilitation, we are dedicated to advancing the education of our own staff and other professionals in our indutry, to better serve the needs of patients in our community.

Click here to download our 2012 Continuing Education Course Guide. Class sizes are limited, so register online today!

For more information regarding our 2012 courses, please contact Julie Kiefer Eaman at 313-745-1149.

Tips for Exercising in Cold Weather

In Michigan, exercising outdoors can become a daunting task once the cold winter months arrive. Even though it is cold you don’t have to give up the summer activities that you enjoy. Follow these tips for exercising outdoors in cold weather and before you know it, Spring will be here!

• Cover your head: Up to 50% of body heat loss can be from the head.
• Cover your mouth: Use a scarf or mask to heat the air you breathe.
• Stay dry: Damp or wet clothing will speed up heat loss.
• Stay hydrated: Dehydration affects your body’s ability to regulate body temperature.
• Keep your feet and hands dry: Use socks and gloves that wick perspiration away from the skin while keeping you warm.
• Avoid alcohol: Alcohol dilates blood vessels and increases heat loss. Alcohol also impairs judgement.
• Use familiar routes: Know your surroundings to avoid slick areas where water and snow accumulate.
• Wear reflective gear: Reflective material or small strobe lights should be worn to alert vehicles in your area.

Brought to you by DMC Rehabilitation Institute of Michigan

Step into the New Year with a Healthy Start!

Losing weight and beginning a work out program are two of the top New Year’s Resolutions you hear every year.  Gyms are full, and you can’t even get into the parking lots in January and February.  By March, those same parking lots are nearly empty.  Your fastest results occur when you first start out, especially if you haven’t worked out at all.  But, after a month or two, the progress slows because you’ve built a fitness base.  When progress slows, folks give up.  In fact, 30% of all gym sign-ups, become dropouts in 30 days.  How can you avoid becoming one of these statistics?

Before starting a fitness program, it is essential that you gain clearance with your physician.  Injury rates of between 50 to 90% exist within the initial six weeks of training.  Working with a certified personal trainer initially, to develop a program, is a great way to avoid injury and familiarize yourself with the equipment.  Mixing up your routine will prevent you from getting bored.  It will also prevent your body from running on cruise control, and will help you to be successful.  To ensure success with fitness goals, work with a personal trainer for a few sessions every three months to update and change your routine, and/or have a partner with whom you work out with for accountability.

When you work out, it is imperative that you know how far to push yourself.  Your heart rate is the  number of heart beats per minute (bpm) and is a measurement of how hard your heart is working.  A general guideline to find your maximum heart rate is to subtract your age from 220.  Your target heart rate is 50 to 85% of your maximum heart rate.  A heart rate monitor is the best way to monitor your heart rate during your work out.  It tells you when you’re in or out of your target heart rate, and enables you to adjust your work out accordingly, without stopping to take your pulse.  When beginning a work out program, it is recommended to start at the lower end of your target heart rate (50%) and progress toward the higher end (75-85%). 

You can maximize your success in meeting your fitness goals by burning the most calories possible during your workout.  Metabolism is the process your body uses to handle calories.  It can burn them for energy, or store them in the form of fat.  Interval training burns the most calories.  Interval training is short high intensity exercise periods, alternated with periods of lower intensity exercise.  A good example of this is bringing your heart rate up for a minute or two, and then back down, within your 30 minutes of cardio workout.  It is recommended that you perform cardiovascular exercise four or more days per week.  Strength training is important too because muscle burns more calories than fat.  It is recommended to strength train two to three times per week.

We all know exercise is good for us.  So, let’s step into the new year with a healthy start by incorporating an exercise routine into our week.  Good luck, and make sure you have fun!

By: Suzanne Schmidt, MPT, CSCS, Rehabilitation Institute of Michigan