Your Wakeup Workout

Woman Drinking Glass of Water — Image by © Royalty-Free/Corbis

Erika Fortes, COD Nursing Student, shared with Healthy Lombard that getting out of bed and starting your morning is the most grueling thing in the world. At least it is to me. Like any other college student, waking up to go to class or work is always a struggle. My bed is warm and cozy, and even though I really don’t feel like moving, I must get up to start my day. There were days where I would move like a zombie after getting out of bed. I would wander around my room mindlessly gathering all I needed for the day, still half asleep, wishing I was in bed. Sometimes this sleep-like awake state would continue to when I was sitting behind the wheel of my car in the driveway! But that heavy-eyed feeling is now a thing of the past for me. No, I did not somehow miraculously convert myself into being a morning person. That would be quite a miracle. But the following are some little tips and tricks to shake off that tired feeling, increase your energy, and feel a little more prepared to start your day.

  1. Drink some water!

This simple little action could make a huge difference in how your body feels. When you wake up, your body is dehydrated. So, drinking a little bit of water helps stimulate your body and feel more energized for the day. For me, leaving a cold glass on my nightstand makes it easier to reach first thing in the morning. When I drink it, I can feel that cold water hit my stomach, and I feel more refreshed. Read more

Promote the Paddle

College of DuPage Nursing Student Schyle McKee shared that kayaking and canoeing is a great way to have fun on a sunny summer day. Being on the calm water in a manually propelled vessel can be quite relaxing and it promotes awesome exercise.

There are many ways to enjoy a day on a boat. Float on to the middle of that pond to soak up the sun, racing your buddies who are in the boats that are next to you, casting a line overboard to catch a fish or two. The possibilities go as far as your imagination, which is pretty much endless.

Did you know? It’s easy to burn calories by paddling! The average person burns about 300 calories an hour. Get out there and paddle those calories away! Paddling really gets the heart pumping and the blood flowing too. Getting the heart rate up strengthens the heart muscle making it more efficient. This very good for the rest or your body as well.

Also, when sun rays hit the skin, Vitamin D is made. Vitamin D is needed to help calcium absorption to make bones strong. This form of getting vitamin D is great for all ages. Vitamin D is in very few foods but it could also come from supplements. Why buy supplements, however, when its easy to go outside, jump in your boat, and catch some rays? On the plus side, it’s free AND healthy!

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Go Fly A Kite Was A Success

Thank you to everyone who stop by the Lombard Park District’s Time for Tots and joined us for “Go Fly A KIte!”  We were so fortunate to partner with the Kiwanis Club of Lombard on this activity since both organizations are all about helping kids.

If you could not attend you can still participate and “Go Fly A Kite.”  Seriously, GO FLY A KITE!   April was chosen as National Kite Month because it was the month that perfectly symbolizes hope, potential, and joy.  As the first month in spring, April is the month when we see the last of the snow giving way to green lawns, a month that we are eager to get outside and be active. April is when most kite fliers start to bring their kites out of the closet and prepare for a summer in the park or on the beach.   So why not join in this year?

And, if you like, take a photo of your child with their kite an send it to jay@healthylombard.com for posting on the Healthy Lombard Selfie Page (www.facebook.com/healthylombardselfies) AND on the Kiwanis Club of Lombard website (www.kiwaniscluboflombard.org).

All entries will be entered into a drawing at the end of April. Two winners will be selected at random. The winners will each receive a $25 gift card to Yorktown Mall.

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The Number 1 Sleep Mistake

When your schedule is all over the place, your circadian rhythm, or body clock, doesn’t have a chance to normalize. Your internal body clock is one of the most important factors driving sleepiness and wakefulness, Joseph Ojile, M.D., medical director of the Clayton Sleep Institute, tells SELF. “When [your life and circadian rhythm] line up correctly, you have a much better chance of getting to sleep and getting up when you want,” Ojile says. If you don’t have a consistent schedule, your body struggles to give you the right cues when you need them. Read more

Best Way to Treat a Tonsil Stone Infection

Lyle MacLeod macleodlyle@gmail.com   who started a resource to help people remove, prevent and treat a tonsil stone infection, shared with Healthy Lombard that  tonsil stones, if you don’t know, are little balls of calcified old food particles, debris and dead cells that sit within the crypts of your tonsils. They are usually the result of poor oral hygiene and often cause symptoms such as bad breath, swelling of the throat and trouble swallowing.

This may not sound like much but tonsil stones can actually put a big damper on someone’s everyday. They can even force people away from social situations because of the fear that those around them will comment on their resultant bad breath.

It can be an extremely demoralising infection and is definitely one you want to learn how to treat properly. Which is exactly what I’m going to show you in this article.

Removal
Just like kidney stones, tonsil stones can be removed. This is usually the first protocol for those effected and shouldn’t be too difficult depending on how severe your situation is (if they’re big enough, a doctor may need to remove them for you).

There are many different ways to take them out but I’ve outlined a few that I think are the most effective.

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4 Rules for Exercising with Osteoporosis

Linda Melone shared in the Silver Sneakers online news for Rivity Health that if you have osteoporosis, you may worry that being active means you’re more likely to fall and break a bone. But the opposite is true. Regular exercise with a properly designed program can help prevent falls and fractures. That’s because exercise strengthens bones and muscles, and improves balance, coordination, and flexibility—all key for people with osteoporosis.

The problem is that guidelines for exercising with osteoporosis are not crystal clear. In general, “you want to do exercises that improve or maintain bone density in the way of strength or resistance training and also include impact-style aerobic exercise,” says Karen Kemmis, D.P.T., an expert for the National Osteoporosis Foundation.

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4 Ways Strength Training Can Make You An Awesome Runner

Sebastian Gonzales, DC, CSCS, owner and operater of  Performance Place Sports Care & Chiropractic, a sports-injury rehab clinic in Huntington Beach, California, shared with Good Health Update that

The use of power measurements to guide training and improve performance has been around for decades among competitive cyclists—in large part because power meters have been around for years that enable them to measure the force they apply to the crank shaft.

Now that power meters are available for runners, too, people are seeking new ways to build more powerful strides.

If you’re confused about how becoming more powerful can make you a faster runner, let’s start with the difference between power and strength:

  • Strength is the ability to move a load (e.g., your own body) from point A to point B. It could take 10 seconds or 1 second, but strength is not a question of time. It’s strictly about the amount of weight you’re able to move.
  • Power, on the other hand, combines both strength and time. The more powerful your body becomes, the quicker you can move that same weight from point A to point B. It’s as simple as that, and that’s why one of the foundations of power running is strength training.

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Prescribed an opioid? Ask your doctor (or dentist) these questions

Dr. Sam Ho, Chief Medical Officer, UnitedHealthcare, shared with the Daily Herald that if your doctor or dentist prescribes a pain reliever, take charge of your health and find out exactly what you are getting. UnitedHealth Group medical experts recommend you ask your doctor these questions about any opioid prescription. Common opioid brand names include Vicodin and Percocet.

1. Why do I need this medicine?

Ask your doctor for reasons why it is right for you.

2. Are there other options that will address my pain?

Opioids are not the only option for treating pain. Other options are available. An over-the-counter pain reliever (such as Tylenol®, Aleve® or Advil®) may be enough, or, physical therapy or chiropractic care could give the same results.

3. How long do I take this?

Extended opioid use can increase the risk of dependence and addiction. Talk with your doctor about how long you should take the medicine and whether it should be refilled. Read more

Cider Vinegar For Arthritis

There is no doubt that arthritis is a highly painful and even debilitating joint problem and it usually occurs to people as they age. Hence it would be interesting to learn how to treat this problem naturally.

Evelyn Sherman, the Content Manager for Steroidsmag.com  shared with Healthy Lombard a few proven and time tested ways and means by which it is possible to fight off and perhaps manage effectively arthritis with the use of cider vinegar we think you will find interesting.

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10 ways to keep your family heart healthy

Helping your young kids adopt a healthy lifestyle may not seem as urgent as telling them to wear bike helmets or to stay near the lifeguard at the beach, but it can be life-saving. By laying this groundwork you’re arming them for a lifetime of reduced risk of heart disease, the leading cause of death in adults.

As a personal trainer, Mary Bielawski is well versed in what’s needed for a healthy lifestyle — especially the right exercise and good nutrition. She shares this information with her clients at Edward-Elmhurst Health & Fitness and uses it to create a way of life for her children, 6-year-old Ethan and 3-year-old Evelyn.

Bielawski suggests these strategies for helping your family stay heart healthy:

No couch potatoes: 5 tips for keeping your family on the move

  1. Children 6 and older need at least an hour a day of physical activity, according to Health & Human Services guidelines. School kids often need some down time, too. Let them recharge for their active time by playing with toys, reading a book or just relaxing. Limit time spent online, watching TV or playing video games.
  2. If your young child regularly pushes back about playing outside, give them choices. For example, offer to take them for a walk or to the park, or they can play in the yard. “Often, when my son gets back from the activity he chose he says, ‘That was fun Mom, I’m glad I went,’” says Bielawski.
  3. Start an enjoyable, active family tradition. Bielawski hopes to start weekly hikes in the local nature preserve for her whole family. “My kids will have fun checking out the bugs and flowers,” she says. Other parents and kids might try regular bike rides, swims or bowling.
  4. Build activity into your daily routines. Do a few squats or other exercises while you stir the soup or wait for the laundry to dry. Park at the farthest end of the parking lot. Take the stairs or put on some music and just dance.
  5. Do something good for your body while doing good for others. If your kids are old enough, volunteer as a family for something physical, such as clearing brush for a conservation project or packing boxes for disaster relief.

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