Personal Summers

14 Nov 2016
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Personal Summers We can laugh at personal summers or hot flashes…unless you’re in the middle of an intense heatwave yourself.   They can be awkward or downright embarrassing.   Is there a way to prevent or minimize hot flashes? First, talk with your OB/GYN about your symptoms.  The symptoms may or may not be related to menopause.  There is relief out there! Second, take a look at different things that can cause you to become hotter than usual. Food – Carbohydrates and sugars increase your body temperature.  By reducing your carbohydrate and sugar intake, you can keep your body temperature at a comfortable level.   Eating a high carbohydrate meal.

Sleep Soundly

30 May 2016
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SLEEP SOUNDLY Our nervous system consists of the Central Nervous System and Peripheral Nervous System.   The Peripheral Nervous System is divided into the somatic, autonomic and enteric nervous systems. The Autonomic Nervous System is subdivided into the Sympathetic and Parasympathetic Nervous Systems. The Sympathetic Nervous System is related to fight-or-flight. When this fight-or-flight system is engaged, bodily functions like digestion slow down, but your blood pressure and heart rate increase. The Parasympathetic Nervous System is associated with relaxation, rest-and-digest, and gives the body a chance to recuperate from the Sympathetic Nervous System activities, and bodily functions like digestion speed up. So what does the nervous system have to do with.

Mulch Madness

31 Mar 2016
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Spring has sprung The flowers exclaim! The leaves are young, Grass needs to be tamed. Hours of yardwork Are waiting for you. Muscles may smirk From all that you do!   As the temperature gets warmer and we start shedding our layers of clothing, we start planning various backyard adventures.   Unfortunately, many of us have been sedentary over the winter months.   We may be tempted to participate in a marathon backyard weekend project, which usually leads to a doctor’s visit the following Monday.   Tips for a pain and injury-free project: Hydrate before starting your project. Warm up muscles. Stretch muscles. Pace yourself doing the task.  Make frequent and lighter.


16 Feb 2016
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GOT KNOTS? February 15, 2016 PROBLEM:   I’ve got knots/lumps in my muscles. WHAT KNOTS ARE NOT:  At one time, it was thought that knots were from a build-up of lactic acid (lactic acidosis).  Lactic acidosis is a result of intense exercise.  When you exercise, your body uses oxygen to break down glucose for energy.  During vigorous and extended activity (i.e. running a marathon), enough oxygen may not be available.  When oxygen levels drop, the body metabolizes glucose anaerobically for energy, leading to lactate formation.   Normally the body processes out the lactate quickly, but under extreme conditions, lactate may build up.    (Sometimes lactic acidosis can be a side effect of medication.

Let it Snow! Let it Snow! Let it Snow!

20 Jan 2016
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The weather outside is frightful (well, it’s about to be).   Rockingham County may be seeing significant snow accumulations at the end of the week.   In addition to preparing our homes and vehicles for the snow, we also need to prepare our muscles for vigorous and extended activity.   Some tips to remember: Stay hydrated. Warm up before shoveling. Stretch a little before shoveling. Take frequent breaks. Only scoop up small amounts of snow.  (Yard by yard, life is hard.  Inch by inch, life’s a synch!) Keep good body mechanics while shoveling (twisting and shouting is for dancing, not for shoveling snow.) Take time to enjoy walking, sledding, skiing or snowboarding in.

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East Rockingham County, Virginia: Elkton (22827), McGaheysville (22840), Massanutten (22840, 22827), Cross Keys (22841), Mount Crawford (22841), Keezletown (22832), Penn Laird (22846), Massanetta Springs (22801), Pleasant Valley (22848), Harrisonburg (22801, 22802, 22803, 22807), and the surrounding areas.