May is National Physical Fitness and Sports Month

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Want to feel better, have more energy and even add years to your life? No pill or prescription (or magic wand needed), just exercise!

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, no matter your age, sex or physical ability.

Need more convincing to get moving? Check out these four ways that exercise can lead to a happier, healthier you.

• Exercise controls weight. Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn. And it works even better when you include muscle-building strength training. Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. Any amount of activity is better than none, and consistency is key.
•  Exercise combats health conditions and diseases. Regular exercise helps prevent or manage many health problems and concerns, including, but not limited to:
  • Stroke.
  • Metabolic syndrome.
  • High blood pressure.
  • Type 2 diabetes.
  • Depression.
  • Anxiety.
  • Many types of cancer.
  • Arthritis.
  • Falls.
• Exercise promotes better sleep. Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.
• Exercise and physical activity can be fun — and social – a boon to cognition later in life. They give you a chance to unwind, enjoy the outdoors or simply do activities that make you happy. Physical activity also can help you connect with family or friends in a fun social setting, critically important for aging with vivacity! So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it.

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Remember to check with a health care professional before starting a new exercise program, especially if you have any concerns about your fitness or haven’t exercised for a long time. Also check with a health care professional if you have chronic health problems, such as heart disease, diabetes or arthritis.

Adapted from the Mayo Clinic, click here for full article.

April is Earth Month

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Earth Month takes place during April every year. It’s a time to raise environmental awareness and renew (or make) some consciousness choices around the issues that affect mother nature.

I will offer some tips on how you can participate this Earth Month, 2024’s theme:

“Planet over Plastics”

Tip 5: Support our Pollinators!

I LOOVE my little mason bee condo empire! Mason bees don’t make honey like their honey bee cousins, but they pack a punch with their pollination skills, making it possible for plants to set seed and reproduce, for fruit trees and berry canes to increase their yield, and for flower landscapes to burst with color.

They are extraordinary pollinators – just 250-300 females can pollinate an entire acre of apples or cherries – and are often touted as being more efficient than honey bees. Of the roughly 150 mason bee types in North America, most are native.  In fact, you probably have a few buzzing around your yard, doing their work.

They are non-aggressive and rarely sting. These bees lay their eggs inside existing tunnels, such as those left by wood-boring beetles or the hollow stems of pithy plants, and are happy to nest in man-made tunnels – if the tunnel meets certain criteria. Mason bee houses can be bought or made from wood, thick paper straws, or hollow reeds.

Learn more here from Crown Bees

April is Earth Month

^{Photo by Porapak Apichodilok on Pexels.com}

Earth Month takes place during April every year. It’s a time to raise environmental awareness and renew (or make) some consciousness choices around the issues that affect mother nature.

I will offer some tips on how you can participate this Earth Month, 2024’s theme:

“Planet over Plastics”

Tip 4: Go on a neighborhood cleanup

One of the best ways to connect with the Earth is through cleanups. Go on a walk with a trash bag and help to clean up any plastic that you find. Perhaps you know of a nearby ditch or drainage area around the corner that is polluted with trash! You’ll start to realize that plastic permeates every aspect of our lives. But as the world wakes up to its addiction, just how easy is it to ditch plastic while growing and storing more of our own food? Don’t forget to recycle what plastic you can. See a Plastics Recycling Chart. 

Adopt One Block.

Want to make it a more consistent event? Try joining AdoptOneBlock

AdoptOneBlock Community Calendar link

AdoptOneBlock reimagines the way we make our city cleaner and happier. We enable you to care for the block you love the most, when and how you want, with cleanup supplies we deliver to you for free.

Adopt your block here!

April is Earth Month

^{Photo by Porapak Apichodilok on Pexels.com}

Earth Month takes place during April every year. It’s a time to raise environmental awareness and renew (or make) some consciousness choices around the issues that affect mother nature.

I will offer some tips on how you can participate this Earth Month, 2024’s theme:

“Planet over Plastics”

Tip 3: Save on Household Energy

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This can be anything you like:

Turn your thermostat down a degree before the heat comes on and up a degree before the AC kicks in

Get a programmable thermostat

Turn the lights off as you leave a room

Change to LED bulbs

Turn off power cords at night to stop the “energy vampires”

Let your laundry dry outside (at least partially) before using the dryer

Turn your water heater down a degree

Pull the shades and close your fireplace damper. Window coverings help hold energy in and the heat out. 

Portland General Electric has an Energy Tracking Tool that can help you spot other easy ways to lower energy use, check it out here.

April is Earth Month

^{Photo by Porapak Apichodilok on Pexels.com}

Earth Month takes place during April every year. It’s a time to raise environmental awareness and renew (or make) some consciousness choices around the issues that affect mother nature.

I will offer some tips on how you can participate this Earth Month, 2024’s theme:

“Planet over Plastics”

Tip 2: Plant a tree, bush, garden, some flowers…

Several organizations driven to reduce the Earth’s carbon footprint aim to plant a tree a day. It’s one of the simplest ways to fight climate change and you can do it too. In Portland, contact the Friends of Trees to learn more about how and when you can volunteer, and get a tree for you too!

Red Light Therapy for Inflammation and Pain

Red light therapy, also known as low-level laser therapy (LLLT) or photobiomodulation, is a non-invasive and painless treatment that uses red and near-infrared light to stimulate the body’s natural healing processes. Over the years, researchers have conducted several studies to explore the effects of red light therapy on inflammation and pain management. Let’s delve into some of the key findings:

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  TheraFace red and near infrared light with percussion

1. Red Light Therapy and Inflammation: Inflammation is a natural response to injury or infection, but chronic inflammation can contribute to various health conditions. Research suggests that red light therapy can help reduce inflammation by reducing the production of inflammatory biomarkers and promoting tissue regeneration. Studies have shown positive results in conditions such as arthritis, tendinitis, and other inflammatory disorders.
2. Red Light Therapy and Pain Management: Pain relief is one of the primary reasons people seek red light therapy. The therapy is thought to work by increasing blood flow and reducing oxidative stress, leading to reduced pain perception. Studies have demonstrated its effectiveness in managing pain associated with conditions like osteoarthritis, fibromyalgia, and chronic lower back pain.
3. Safety and Side Effects: Red light therapy is considered safe and well-tolerated when used correctly. Adverse effects are rare, but some individuals may experience mild and temporary side effects, such as transient redness or discomfort at the treatment site. However, it is important to follow the manufacturer’s instructions and consult with a healthcare professional before starting any light therapy treatment.

While research on red light therapy for inflammation and pain management shows promising results, it is worth noting that further studies are still needed to fully understand its mechanisms and optimize its application.

It is always best to consult with a healthcare professional to determine if red light therapy is an appropriate option for your specific condition.

Interested in learning more? Contact Dr. Caroleigh here