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Five Lifestyle Tips To Keep The Winter Blues Away

Our guest blogger this month is Debra DiPietro, the creator of the award winning blog, The Warm Milk Journal. Her mission is to live the life of our dreams by day and sleep restfully at night. When not writing or working as a social media specialist, you can find Debra walking and dreaming at the beach or sweating it out at her neighborhood Bikram Yoga studio. Debra lives in sunny Atlantic Beach, Florida with husband John, daughter Aimee, and cats Patches and Mew.

Now that we have set the clocks back an hour, it can feel like we are immersed in darkness. This is the time of year when many people are prone to seasonal affective disorder (SAD) and may exhibit signs of depression. If you are feeling less energetic, more irritable, are craving carbohydrates, sleeping more, and have less interest in your usual activities, you are not alone. Approximately 3% of our population is affected by this disorder.

The lack of daylight causes mild changes in our brain chemistry and hormones which affect our circadian rhythm or internal body clocks. This can affect your mood and quality of sleep. What is the difference between the “winter blues” and SAD? According to theNational Institutes of Health of Health, it is a matter of degree. Winter blues are mild to moderate and are shorter lasting than SAD. If you are having a difficult time getting through your day for several days in a row, then you should go see your doctor, advises the Mayo Clinic.

Here are five lifestyle habits to help make life easier during this time of year.

1.       Exercise regularly.

 It is particularly beneficial to exercise outdoors (yes, even when it’s cold; just bundle up properly) and in the morning so that your body can get exposed to the morning light. Exercise releases those feel-good hormones (endorphins) and will help you feel better.

2.       Eat a “clean” diet.

 Limit simple carbohydrates and sugary drinks. Eat wholesome food and drink plenty of water during the day.

3.       Connect with others. 

Have lunch with a friend, join a book club, or volunteer in your community. According to the Mayo Clinic, social connections relieve stress, provide support, and build resilience.

4.       Try new things. 

Start a new hobby, add a different exercise to your workout routine, or travel to a place you have never visited before.

5.       Take breaks. 

Give yourself permission to take a break from work, your electronic devices, and other responsibilities. Even small things like taking a stroll after dinner or relaxing in your spa at the start or end of your day can make a big difference.

Here’s an example of what might an ideal winter day look like, one that can beat off the winter blues or SAD:

Why 20 Minutes Matter

We recognize how tough it can be to squeeze time in for relaxing or rejuvenating amid a hectic schedule. We named our blog “20-minute Renewal” to remind ourselves (and our readers) that even a modest effort can put us on the path to establishing daily self-care habits. Just 20-minutes in a hot tub is all you need to release tensions, relax muscles and let go of all the clutter in your head. According to recent science, it’s  no coincidence that 20 minutes seems ideal.  In recent years, there has been an increase in academic study on the effects of spa use—also called warm water immersion—particularly in 20-minute intervals.

Two researchers are leading the charge, Dr. Bruce Becker of Washington State University and Dr. Doreen Stiskal of Seton Hall University, and both have focused their studies around 20-minute sessions. To get a clearer picture, let’s delve into the science.

As Dr. Stiskal puts it, “the body gains the maximum benefit of warm water therapy within 20 minutes." Dr. Becker has conducted many studies, all focusing on immersion of 20 - 24 minutes with a temperature range of 94°– 102°.

Here are some of the benefits he observed:

1.       The buoyancy of the water relieves gravity, taking the pressure off joints. This can help provide relief to arthritis sufferers.

2.       Immersion in water makes the respiratory muscles work harder by 60%,strengthening and building endurance in the muscles associated with breathing.

3.       A 20 - 24 minute warm water immersion effects the nervous system in much the same way as meditation.

Dr. Becker’s research points to the fact that 20 minutes is the sweet spot. It’s the perfect length of time to reap the maximum of the benefits he observed. Of course, staying in longer is fine—it’s wonderful—but the benefits don’t increase after 20 minutes. As always, be sure to stay hydrated no matter how long you decide to stay in.

The physical effects of warm water immersion are still being studied, but here’s what we do know:  A 20 minute relaxation session works best for me, and according to Dr. Stiskal and Dr. Becker, I’m not the only one. If you would like to learn more, here is a video of one of Dr. Becker’s talks, and all of our resources are listed below.

What benefits or improvements have you noticed after 20 minutes in your Caldera spa? Share them in the comments, we‘d love to hear about them.

http://www.arthritistoday.org/about-arthritis/arthritis-pain/pain-relief/warm-water-therapy.php

http://www.calderaspas.com/health-wellness/20-minute-renewal/power-water-top-5-benefits-water-immersion

http://aquamagazine.com/retail/selling-the-benefits-of-hot-tubs.html

http://aquamagazine.com/content/post/Proof-What-Science-Knows-About-Aquatic-Exercise.aspx

http://www.poolspaoutdoor.com/hot-tubs-swim-spas/hot-tubs-spas/articles/arthritis-relief.aspx

http://www.athleticbusiness.com/aquatics/research-lends-support-to-long-held-notion-that-warm-water-immersion-does-a-body-good.html

http://www.humankinetics.com/excerpts/excerpts/studies-explore-effects-of-various-water-immersion-techniques-on-recovery

5 Health Benefits Of A Hot Tub For Active People

Few things feel as good as performing at your best. As Weekend Warriors, we strive to run a fast 10k race, shoot a low round in golf, or win our Saturday tennis match. Doing well and earning bragging rights is part of the fun! But leaving it all out on the course can wreak havoc on our bodies and make it tough to return to the game.

If you are looking for a way to recover fast so you can stay competitive, then look to the health benefits of a hot tub.

There are no guarantees you will be an All-Star at every outing. But stacking the deck in your favor could get you inducted into your own personal Hall of Fame. Including hydrotherapy into your routine can transform your athletic performance.

Intrigued? If your muscles and mind could use a boost, then the following benefits should be of interest to you:

1. Increases circulation. 

To achieve a higher level of performance on and off the field depends on the health of your muscles. Physical activity is demanding on your body. The more active your muscles are, the higher the need for oxygen. Blood transports oxygen through arteries and veins that feed your muscles. The warm pulsing water in a hot tub creates an increase in the flow of blood, which allows for a more healthy muscle.

2. Helps with recovery. 

You’ve felt the soreness throughout your body after participating in an event. You took yourself out of your comfort zone, and now you’re feeling it. Hydrotherapy in a hot tub reduces inflammation from your muscles and eases soreness. Regular use of a hot tub can help you manage mild to severe inflammation caused by overuse. That means you’ll experience less pain and enjoy better mobility.

"Regular use of a hot tub can help you manage mild to severe inflammation caused by overuse."

3. Improves focus and concentration. 

The relaxation you experience in a hot tub will help lower stress, and ease your reaction to it. This will help you focus on the various tasks you need to do. Your improved ability to concentrate during your sporting event will improve your performance. Sit back and relax because your teammates will thank you. You will be grateful as well.

4. Allows you to play well under pressure.

 Are you the one who remains calm, and sinks the putt when it counts? Does your nervousness always work in your favor? If not, spend some time in a hot tub. Research supports the notion that relaxation improves performance in sports. Away from the hot tub you will find it easier to balance your thoughts and feelings in a productive way. A healthy practice of hot tub hydrotherapy may transform you into the “go-to” guy or gal.

"A healthy practice of hot tub hydrotherapy may transform you into the 'go-to' guy or gal."

5. Improves relationships with friends and family.

 There’s no better place to revisit your successes than right back in your hot tub. Consider it a full-circle moment worth repeating over and over. Sharing the win with friends and family can make the celebration that much better. Spending time to improve relationships is always time well spent.

A routine including hot tub hydrotherapy may transform your athletic performance. When you own a premium hot tub you want to take advantage of all the benefits it has to offer.

Swimming is an excellent way to loose weight and and Endless Pool is a great way to do it year around in your own home.

For those looking to lose 10 pounds, swimming is a unique and effective alternative to other types of cardio workouts like running or biking. Swimming is one of the best forms of cardiovascular exercise because it works the entire body, but also provides a low-impact form of exercise. Regardless of your swimming ability, with some practice, you should be able to hit the pool and lose some weight when swimming.

What are the Health Benefits of Swimming?

According to the American Heart Association, 30 to 60 minutes of swimming 4 to 6 days a week can help individuals both lose weight and reduce health risks such as stoke, diabetes and heart disease.

Unlike running, biking, and many other forms of cardio, swimming provides a full body workout. Muscles in the lower body, upper body, core, and back will all be worked and strengthen during a good swimming workout. In addition to these muscles, swimming also helps strengthen both the heart and lungs.

Swimming is often recommended for individuals with joint problems. This low-impact exercise does not put additional stress upon knees, hips, or backs, unlike running or biking.

How to Lose Weight Swimming

Combined with a healthy, well-balanced diet, individuals who commit themselves to a regular swimming routine should be able to lose weight. With that goal in mind, spending 60 minutes a day, 4 to 6 days a week in the pool should yield results.

If you are new to swimming, start slowly. During the first week, begin by doing intervals. Swim for 30 seconds and then rest for 30 seconds. As this gets easier, begin to increase your swim time and reduce your rest interval. Repeat for 30 minutes. Aim to advance to 60 minutes.

For more advanced swimmers, to be able to lose weight, you will need to maintain proper form and keep your heart rate elevated to reap the benefits of this cardiovascular exercise. Like the above routine, you will want to focus upon interval training. The Endless Pool Swim Machine is an absolute excellent choice. 

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