Prepare for Summer Activity

Ahhhh... finally summer is upon us. Here in Colorado, it has been a cold, wet spring, and we are all looking forward to filling our weekends with outdoor activities and planning our summer vacations.

For those of us "weekend warriors" who do little physical exercise during the week and then go out on the weekends and push our bodies, this can also be a challenging time as well. Injuries to muscles and joints can happen more readily during these weekend outings as our bodies are not accustomed to the activity--particularly during this late spring/early summer period when we haven't been as active in recent months. We are certainly not suggesting the avoidance of your weekend plans, just a little planning to minimize the after-effects.

To help reduce or avoid the pain and swelling on Monday morning, consider the following suggestions:

1. Try to stay conditioned year-round with regular, consistent exercise. Even brisk walking will help reduce the aches and pains during your weekend outings. Experts agree that the best way to avoid sports-related injuries is to stay in shape year-round. However, if this is not possible, remember to begin a gradual exercise program in the spring to help avoid an injury.
2. Make sure you have good and safe equipment, particularly shoes. Shoes are a good investment to help absorb the pounding of your body's weight weekend after weekend. But remember, they wear out quickly. Pay attention to the amount of visible wear on your shoes. Experts recommend replacing shoe insoles halfway through the expected life of the shoe. If your weekend activities entail special equipment such as a bike, work with a "fit specialist" who will customize the fit of your bike to match your body dimensions. Riding a bike that puts your body in a bad position can create painful knee, hip, back or shoulder injuries.
3. Warm up your muscles and stretch before for your activity. Warm up can be simple, isotonic muscle flexes or a short jog in place or calisthenics, but should be done before you begin stretching your muscles (you should not stretch cold muscles.) Importantly, remember to stretch following your activity to reduce post-exercise stiffness, and do cool-down exercises as well.
4. Dehydration is a significant issue during the summer, so make sure you drink plenty of water or electrolyte fluids while you're active and after you finish exercising. Drinking lots of fluids will help your body rid itself of lactic acid and other exercise-induced waste products.
5. Don't overdo the activity; if you start to feel overly tired or pain, stop what you are doing.
6. If you do overdo it, remember the acronym PRICE: Protection, Rest, Ice, Compression and Elevation. Ice your injury for 15 minutes and then every 4 hours for the first 24-48 hours. Compress and protect your injury by wrapping it with a bandage. Rest it and elevate it- this helps to drain the fluid from the injured site, potentially reducing inflammation.
7. Consider the inclusion of an anti-inflammatory supplement to your diet, like Whole Health's popular Anti-Inflammatory Support Formula which contains boswellia, curcumin, bromelain and other natural anti-iflammatory agents. Also consider proactive support for your joints in the form of Glucosamine and/or Chondroitin. Taken each day, these supplements will help manage both the inflammation from daily activities and those resulting from your weekend fun.

Summer also means vacation and relaxation to many people. It may also be time for a little weight-loss check-up to help fit into those shorts and swimsuits from last year. Our LeptiFit Leptin Enhancing Formula, Phase 2® Starch Blocker, CortiFit Cortisol Control Formula, Chitosan HD , and Calcium Pyruvate, a metabolism booster, are all great partners for any weight loss program, and can help give you the boost you need to reach your weight-loss goals.

Also, if traveling is in your plans for the summer, make sure and pack one of our probiotic products in your suitcase. Eating new or unusual foods, drinking water (especially in international destinations) and changes in eating routine can lead to a host of digestive challenges. The small intestine is a constant battleground between "good" and "bad" bacteria; supplementing the diet with beneficial bacteria helps to keep the bad ones in check and helps promote a good, healthy immune system. Our Immune Support with EpiCor, which contains immune-balancing ingredients, or one of our probiotics, may help your system prepare and recover, so you don't have to worry about missing any precious vacation time.