The reasons why health conditions may run rampant in the colder weather are varied, and that extra layer never hurts. However, avoiding winter health problems starts with being educated about the most common health fallacies. Find out what some of the misconceptions are regarding winter health myths to warm up to better health. Myth: The cold air makes you sick Fact: Lower temperatures alone aren’t what make you sick. According to the National Institute of Allergy and Infectious Diseases, cold viruses grow best at about 91 degrees, a temperature you’re unlikely to experience if you’re outside in the cold. Myth: Don’t exercise in the cold Fact: You may burn more calories in cold temperatures. Researchers argue that shivering can increase your metabolic rate up to five times. However, shivering is insufferable. No one likes to be cold. So if you want to burn calories faster by going for a morning jog in winter weather, layer up. Wear a wicking base layer to draw sweat away from your body, topped by a wool layer for insulation, and finally a weatherproof shell to protect you from the wind and precipitation. Myth: There’s no need for sunscreen in the winter Fact: The sun will

Sciatica is pain that radiates along the path of the sciatic nerve, which is the major nerve that extends from your lower back through your hips, buttocks and down the leg. If there is pressure along the sciatic nerve, it could cause pain, numbness or weakness in your lower extremities. Typically, sciatica affects only one side of your body. The main causes of sciatica are herniated discs, bone spurs on the spine, or narrowing of the spinal canal (spinal stenosis), and each of these results in compression of the nerve. The pain associated with sciatica can be severe. Many patients can be treated successfully with non-operative options such as exercise, medications and injections. Patients with severe sciatica that are suffering from significant leg pain and weakness are more likely to be candidates for surgery. If you are feeling pain associated with sciatica, there are different exercises that can be helpful depending on the cause of the pain, outlined below. If a herniated disc causes your sciatica pain, then this exercise will help relieve pressure from the sciatic nerve. Press Up • Start by laying on your stomach with your elbows positioned underneath your shoulders and your forearms flat on the

If you are still struggling to settle on a healthy New Year’s resolution, look no further than a simple opportunity to volunteer. Doing something good for others helps more than the greater good: volunteering can yield positive effects on your health as well. Improved mental health is a common side effect of volunteering. Research shows that empathy and generosity increase levels of oxytocin, a neurochemical associated with trust and feelings of closeness, meaning that stress is decreased and feelings of calm are increased when helping others. Lower stress from volunteering may also help with lower blood pressure. A 2013 study in the journal Psychology and Aging revealed that adults over 50 years old who volunteered at least 200 hours in a year (about four hours a week) were 40% less likely than non-volunteers to develop hypertension later in life. Though the researchers admit the connection between blood pressure and volunteering is unclear, the link is consistent with the stress reducing effects of being active and altruistic. Some studies suggest that the benefits of volunteering are long lasting. Because lending a hand helps you focus on your own positive qualities, volunteers often find themselves reflecting and expressing self-affirmation. Consistently volunteering over

A herniated disc occurs when something damages the annulus (outer fibers) of a vertebral disc and the soft material inside ruptures. If the annulus tears near the spinal canal, the soft material inside the disc can push into the spinal canal, putting pressure on the nerves and causing pain. In children with lumbar disc herniation, the most common type of herniated disc, the cause of their herniated discs may be because of abnormal spinal and pelvic shape. According to a new study published in the December issue of Neurosurgery, most children and adolescents with herniated discs in the lumbar spine may have a type of malformation of the spinal vertebrae. While herniated discs occur in children, they are rare. The most common patients with herniated discs in the lumbar spine areyoung and middle-aged adults who have experienced an injury from a strong force such as a fall, or from sitting too long, or repeated injuries that add up over time. Disc herniations in people older than 60 are usually caused by degenerative changes occurring in the spine with aging. The study, by Dr. Zhongjun Liu and his colleagues at Peking University Third Hospital in Beijing, looked into understanding how children

At the beginning of 2015, it was reported that only 8% of Americans are successful in achieving their New Year’s resolutions. When 38% of people set health and weight resolutions, perhaps another resolution should be to follow through. Learning how to set achievable New Year’s resolutions is the critical first step in helping you do what you say you’ll do. In the 1960s, a man named David Gleicher developed an equation known as “the formula for change.” The formula was originally created in the context of organizational management and transformation, but it works just the same for personal behavior changes as well. According to the formula, three factors must be present in order for change to occur: dissatisfaction with how things are now; a vision of what is possible; and the first, concrete steps that can be taken towards the vision. If the product of these factors is greater than resistance to change, then change will occur. If any one of the factors is missing from the equation, then change is less possible. Dissatisfaction x Vision x First Steps > Resistance. For instance, if your New Year’s resolution is to lose weight, but the vision is missing because the change

Coping with chronic spine pain can be scary. After a while, some patients grow fearful of engaging in any activity that might trigger pain. To address these fears and get patients back on track, functional restoration programs are popping up across the country. Functional restoration is a rehabilitation method that strives to increase physical function, improve pain-coping skills, and promote the return to a productive lifestyle for chronic spine pain patients. According to an article in The Wall Street Journal, functional restoration researchers believe that the key of these types of rehab programs is to help people shift the way they think about pain. In the article, Kelli Allen, a professor at the University of North Carolina at Chapel Hill School of Medicine, says that these programs help people go from thinking, “It’s only going to get worse and there is nothing I can do about it,” to “I have pain, but there are some things I can do about it.” Functional restoration therapy is available for patients who are unable to participate in work or fundamental life activities for longer than three months. Patients undergo a series of screenings, including ensuring their cases are not candidates for surgery, and

For most of us, a good night’s sleep means getting about 7-9 hours to be truly rested the next day. Getting adequate sleep helps maintain good health by healing and repairing your body while at rest. If your sleep is interrupted or cut short, your body won’t have time to complete all the phases of sleep needed for muscle repair, memory consolidation, and release of hormones regulating growth and appetite. According to Harvard Medical School, one-third of working Americans are sleep deprived, meaning they are waking up less prepared to concentrate, make decision, and fully engage in productive activities. According to a new sleep survey, 91% of respondents reported either always or sometimes waking up in the middle of the night. Why people may have trouble falling and staying asleep is based on a myriad of factors. Eighty-six percent of survey respondents said they believe they are not sleeping because of temperature-related issues, but stress levels are also a main contributor as most survey respondents attributed symptoms of stress (irritability, poor eating habits, and forgetfulness) to their lack of sleep. There are several exercises you can try to lower your stress level for a better night’s sleep. Practice your breathing

Those who have a loved one suffering, or who suffer from chronic pain themselves, understand that there is no one solution. Pain management is often a combination of strategies that work together to ease the suffering. Amidst the effort, one healing method is as simple and enjoyable as listening to your favorite song: music has recently shown to be an effective tool for chronic pain management. Chronic pain is any pain that lasts longer than six months, ranging from mild to severe, constant or episodic. The most common types of chronic pain are low back pain, joint pain, and headaches. There is oftentimes an underlying mechanical problem to explain the pain, but not always. It can sometimes be difficult to cure chronic pain, but there are ranges of management techniques to help alleviate suffering, including the healing power of music. Music therapy practices range from simply listening to music to singing and playing instruments. The treatment can aid a variety of pain-related issues, such as diminishing pain intensity levels, relieving depression, restoring a sense of control, and even lowering medication dosages. There are two schools of belief on why music can decrease discomfort and even induce a drug-free high for

When recovering from a strenuous workout, it is important to accelerate blood flow to decrease swelling. Stretching and physical therapy are tried and true techniques.  But did you know there is also specially designed gear – called compression clothing – to aid your recovery? What is compression clothing? Compression garments are form-fitting socks, shorts, shirts, tights, and body suits, made with tight elastic, that squeeze and hold muscles in place to enhance athletic performance and muscle recovery. The compressive layers fit snuggly under workout gear or on their own to seep up sweat and moisture, regulate body temperature, and deliver specific levels of pressure to the limb and muscles. Originally created to help those suffering from poor circulation, the clothing has become popular amongst athletes and avid gym-goers looking for a boost during and after their workouts. Why wear it? For those hoping to reduce tiredness and soreness after high-powered workouts, compression clothing may be worth a try. The garments claim to increase blood circulation and oxygen delivery to muscles, improving movement, stamina and speed. In theory, this also speeds up recovery time by reducing fatigue and exercise-induced muscle damage. Many enjoy the compression’s massage-like grip on the targeted area

Winter woes come from more than just the cold. Cold and damp weather can increase arthritis aches and pains, and winter activities can have an effect, too. Avoid slips and falls As the temperature drops, so will the leaves and eventually the snow, causing the ground to become more slippery. Slick sidewalks and ice-covered surfaces, especially black ice, are common culprits for acute injuries from slips and falls. These injuries can range from simple sprains to spine and tailbone fractures. Ideally falling would be nothing more than a bruise to your ego, but always be sure to see a doctor if you develop radiating pain or numbness below the waist to rule out serious injuries. Wearing proper footwear, such as rubber-soled shoes to provide traction and support, will help you stand your ground. Maintain upright posture Raking leaves or shoveling snow both involve repeatedly bending and twisting your lower back. If you’re headed outside to shovel, avoid stiff muscles by stretching beforehand. Clearing the sidewalks and driveways can also be prone to exacerbating back pain, so pace yourself with frequent breaks and slow down by lifting with your legs. Also, when shoveling snow, take smaller portions with each shovel since