Mother’s Day, The Perfect Time to Take Care of Yourself!

            Becoming a parent is a big responsibility and a huge life changer. Gone are the days of just trying to keep yourself healthy, now you are responsible for a small human who is completely dependent on you. Obviously, the child is going to take up much of your attention and time, with feedings, bathing, bonding… but, for your child to be healthy and happy, you need to be healthy and happy!

            This Mother’s Day is a great opportunity to take a minute to make sure that you are taking the time to keep yourself strong and healthy, so that you are at your optimal to take care of your little. And Dad, if you are the one reading this blog, help your wife plan some time for herself. I am going to talk about some important things that should be added into your daily routine or lifestyle to help Mom be the strongest, physically, and mentally, that she can be.

            First off, when is the last time you went to see a doctor for YOURSELF? Not a pediatrician. Take time to schedule eye doctor, dentist, dermatologist if necessary, and, most importantly, a yearly check up with your primary care physician. Having kids is difficult and time consuming. Babies and toddlers require constant attention, while grade school through high school requires rides to practice and other extracurricular activities – not to mention homework and all those challenging teenage hormones! All of this can leave you exhausted and run down, weakening the immune system. Yearly checkups are a good way to prevent disease and stay healthy in the long run, leaving you healthy to be able to possibly enjoy grandkids someday.

            Next, make yourself an appointment to get pampered. Whether your hair needs a cut and color, or you just need a relaxing massage, allow yourself those 2 hours. It is well deserved! Some time to yourself can help reduce the stress hormones and improve overall relaxation. I personally know some moms that feel guilty taking this time to themselves. This is the way I look at it, you have to dress for success, humans work harder and are more efficient when they feel their best. Whether you are a working mom, or a stay at home mom, you deserve some relaxation and to feel better about yourself.

            If getting pampered is not your thing, take some time for one of your interests or to try something new. Go to a wine tasting with girlfriends, or sign up for one of those trendy paint or craft classes. The point is to have a few hours to yourself without a child hanging on you or yelling for your help.

            This next one is very important and should be incorporated into your regular routine. Schedule regular physical activity. Yes, exercise. Just 30 minutes a day has been shown to improve physical health and overall mood. This can be as simple or as crazy as you would like. No excuses! Dropping your child off at preschool for 3 hours? The laundry will still be there when you get home. Take that time to go to the park district and walk, or take a yoga class to help clear your mind. Not only will you get the health benefits of exercise, but you will be setting a good example for your children. Keeping your body strong will help prevent injury, allowing you to fully engage and play with your children.

            Another important topic; Diet. No, I am not saying that all moms should be on a diet, but the food you consume should be healthy. It is very easy to rely on fast food when you are constantly running from work to school pickups and practices. I realize many families do not get home until well after dinner time. My family, growing up, was exactly that way. Eating healthy, home cooked meals is still possible. Use Sunday mornings or afternoons to meal prep and cook a little extra for each meal. This will cut out prep time during the week, and with extra food, can provide lunch or leftovers for dinner the following day. Healthy meals do not have to consume all of your time to cook, and they do not have to be boring. A great appliance for busy families is a crockpot. Set it and forget it. With today’s internet, easy healthy recipes are at our finger tips, literally, on our smart phones! Meal prepping can also be a fun family activity. My son loves to help in the kitchen. Eating healthy as a family will show your kids that it is fun and yummy, helping them make good food choices in the future.

           

               Mother’s Day is about just that, MOTHERS! And if you are one of them, take the opportunity to take care of yourself.

Happy Mother’s Day, ladies!! 💜

Heather Finnegan, PT, DPT

TheraCORE, Inc.

Lockport, IL

How to survive winter running

Running through the colder months can be intimidating, especially when the ground is covered in snow. Winter running could actually make you a stronger runner, even improving spring race times. Unlike the warmer seasons, your body temperature will not increase as quickly, so energy will not be wasted on cooling the body down. This leaves more energy for longer runs, or a faster pace.

It is important to get use to running in colder conditions if you have a race planned for early spring. Chicago winters are known for lasting well into March and April, the start of race season. Muscles need to adapt to the cold, just like they adapt to the heat in summer. It is not uncommon for it to be snowing the day of the Shamrock Shuffle.

You can also think of winter running as one big dress rehearsal for race day. Play with layering your clothes to figure out what works for you. One good rule of thumb to follow, always dress for 20-30 degrees warmer than what the actual temperature is. Over dressing is a mistake I have seen runners make too often. This leads to overheating and your muscles will fatigue quicker. I have run comfortably in conditions below 0 degrees by dressing correctly. For very cold conditions, wearing a scarf around your mouth will help warm the air and avoid irritating your airway. You want to wear moisture wicking material, especially for your base layer to avoid retaining sweat. If your clothes become wet from sweating, the sweat will eventually begin to freeze, and no one wants to wear layers of wet clothing. Wool socks are a great way to keep your feet warm and dry, and sports brands make wool socks that will prevent blisters and wick moisture. Investing in a good pair of running pants is well worth the money. Clothing technology has improved and you won’t have to worry about layer your bottom half.

One question asked often is what type of shoes to wear if it snows. I have always just worn my regular running shoes. There are different gadgets on the market that can be used to prevent slipping. The majority of them slip over the sole of the shoe and help create traction, think of a chain on a tire. Some runners I know swear by running in a trail shoe. The sole of a trail shoe is made differently, also increasing the amount of traction to reduce slipping.

The last, and most important thing I have to say about winter running is do not forget to hydrate. It may be cold out and you might think that you are not sweating as much, but your body is still working. Proper hydration before, during, and after runs will help the muscles recover quickly for your next run.  For runs shorter than 45 minutes, drinking 1-2 8 ounce glasses of water within the hour prior should be sufficient. Over 45 minutes, try to consume 8 ounces during your run. Longer than an hour, drink water every 45 minutes.

That being said, this winter’s weather has been wonderful, so lace up your shoes and get out and enjoy it!

Heather Finnegan, PT, DPT 

TheraCORE Locations

Inside the Five Seasons Sports Club

6901 S. Madison

Burr Ridge, IL 60527

(630) 590-5409

16622 W. 159th St., Ste. 503

Lockport, IL 60441

(815) 838-5070

350 E. Ogden Ave., Ste. 200

Westmont, IL 60559

(630) 908-7430

www.theracorept.com

https://youtu.be/Uw09QuIu7GY

Spring Cleaning

                                                       

Spring into Cleaning up your Health

This winter has been brutal, snow since November, arctic blasts lasting weeks on end. It has been never ending, but March brings hope that warmth will soon be on its way. Spring cleaning is a great way to start off spring, but spring cleaning does not solely involve your house or garage. Many forget that spring is the perfect time to clean up your habits to improve your overall health. Here are some tips to jump start your spring cleaning to improve your health:

• Visit your local farmer’s market. By adding colorful fruits and vegetables to your diet you can increase the amount and types of nutrients your body receives. Benefits to incorporating fruits and veggies into your diet include: lowering your blood pressure, lowering your cholesterol, lowering your risk of eye and digestive problems, and increasing the amount of fiber in your diet to keep you satiated. Not only can you find healthy produce at your farmer’s market, but you are also supporting local businesses.
• Schedule your annual health screens and checkups. This does not only include visiting your primary care physician, but also, your dentist. Checkups allow you to develop a relationship with your physician, and provides education regarding important numbers that every adult should know. This includes blood pressure, cholesterol, weight, blood sugar, and body mass index. Depending on your age and health status, your physician can provide you with a time line of when important medical screens should occur, which will help prevent illness.
• Clean out your medicine cabinet.
  • Check expiration dates, medicines that are past their shelf life are not as effective.
  • Look at what the pills in the bottle actually look like. Check to see if the color, consistency, or odor has changed. Are they stuck together? If you notice any of these changes, dispose of them.
• Get outside… It’s SPRING! The best way to improve your health is to get active! Walk your dog, take your kids on a bike ride, register for a 5K or try something new altogether. Staying active and taking in the great outdoors will help improve your mood and beat those winter blues.

Spring is a great time to improve healthy habits. Take advantage of the sun shine and warmer weather, it is well deserved after 4 months of shoveling snow!!!

-Heather Finnegan, DPT