Parkland providers offer tips for physical, mental health
When the weather outside is frightful your only thought may be of bundling up next to a crackling fire with a hot cup of cocoa. But while your toes may be getting toasty, physical therapists at Parkland Health & Hospital System say winter is the perfect time to get off the sofa and start getting in shape for spring.
“When it’s cold and dark outside, the last thing you want to think about is exercising, especially outdoors,” said Donna Crump, Parkland physical therapy manager. “But now is the time to start working out because it may be much harder to get back in shape rather than maintain your fitness throughout the winter.”
Crump advises people, especially those who haven’t been active, to start out slowly. Go for a walk even when the weather is really cold – your body has to work overtime to get warm and you may burn up to 50 percent more calories than you would on the same walk in the summer. But remember, she cautions, go a little slower until you get warm and keep up the hydration.
Gain an interest in indoor sports as opposed to cycling and jogging outdoors. And don’t forget that swimming in an indoor pool is an option for a great cardio workout. Just remember, “The cold air and indoor heaters can dry out your skin. Make sure you drink enough fluids every day to stay well hydrated and use moisturizers throughout the winter,” she said.
The winter months can also be harsh for those who suffer from a form of depression that occurs almost solely in the winter. The best-known is seasonal affective disorder (SAD). It usually brings an emotional slump around October or November and lasts until March or April.
According to the American Psychological Association, symptoms of SAD are the same as those of depression. They can vary in severity and often interfere with personal relationships. Symptoms include fatigue, loss of interest, sleep difficulty or excessive sleeping, craving and eating more starches and sweets, weight gain, feelings of hopelessness or despair and thoughts of suicide.
“It’s important to seek help from a professional who can help you identify your problem areas and develop an action plan for changing them,” said Jacqueline Juarez, MSW, LCSW, Behavioral Health Counselor at Parkland. “Taking that first step to reach out for help can make the difference between coping and a pervasively sad mood.”
To manage seasonal affective disorder, the American Psychological Association recommends the following tips:
- Experience as much daylight as possible. The lack of sun exposure is part of what causes SAD and soaking up as much as you can lessens your symptoms. Sit by a window or get out for a walk during daylight hours. If you cannot obtain outdoor time during the day, the use of light box therapy can also be effective. Light therapy boxes made specifically to treat SAD mimic outdoor light and should only be used for about 20 to 30 minutes at a time and should never be used while looking directly into the light emitted. Light therapy boxes are designed to be effective and safe, but are not regulated by the Food and Drug Administration (FDA); therefore, it is important to speak to your doctor prior to purchasing to see if this additional therapy will be appropriate for your needs.
- Eat healthily. Comfort foods don’t have to be loaded with extra calories and lots of sugar and fat. Get creative and look for hearty, low-calorie recipes that are easy to prepare. Instead of eating cake and cookies, try making a dessert from seasonal fruits like apples and pears.
- Spend time with your friends and family. Spending time with those who you care about is a great way to lift your spirits and avoid social isolation. Friends and family can be good to talk to about how the season is affecting you. Take the time to educate them about SAD so they can better understand your situation.
- Stay active. Don’t stay cooped up in your house all winter. Get out and enjoy your community this season. Volunteer, join a local club or go for a walk.
“Also, if you know you experience SAD year after year, be proactive about planning out a schedule in advance of winter to keep active and engaged with others,” Juarez said. “Research shows exercise and scheduling pleasant activities can be effective ways to lessen the impact of SAD.”
The bottom line, Crump and Juarez say, is to keep active even during the cold winter months. Doing so will boost your physical and mental health.
For information about Parkland services, please visit www.parklandhospital.com
