Seasonal Affective Disorder, Depression, or Something Else? Self-Care Can Help

by Kimberly Hayes

If your feelings of depression and low energy tend to peak in the winter, you may think you are suffering from Seasonal Affective Disorder (SAD), but it could also be something else. That’s why you need to know the most effective ways to combat SAD and the best methods for determining the source of your feelings in the first place. Here are some wonderful tips that can help you get through your winter blues, no matter the cause.

Bring Those Outdoors Workouts Home

Exercise is an incredibly helpful tool for countering the symptoms of SAD. If you normally get exercise with an after-work run or a morning bike ride, shorter days can be a real downer. Having a small home gym can negate the effects that a lack of exercise has on your mental health during the darker, winter months.

A Distraction Free Space

A sedentary routine tends to lead to more feelings of depression and anxiety. So, if you have an extra room, some space in your garage, or an unused basement area, consider creating your own workout area at home to maintain your regular fitness routine. These distraction-free spaces can be more effective than keeping equipment in your living room or bedroom.  Consequently you only need a few tools to get a really great workout. To keep yourself from getting bored, you could use YouTube workout tutorials to mix up your workout. There are workout videos online for every kind of exercise, from kettlebell strength training to calorie-burning Pilates. You’ll always have a new way to burn those calories and keep your symptoms in check.

Place Some Extra Emphasis on Mental Health

The effects of SAD can be physical and mental, with your energy levels dipping and feelings of depression taking over. The source of these symptoms, however, usually has something to do with the state of your mind and mental health. Researchers have found a link between inflammation in the brain and an increased risk of mental health issues, including the anxiety and depression that often accompany SAD.

Consider CBD

One natural way you can manage your mental health is to add CBD to your health regimen. CBD has been proven to relieve inflammation and reduce feelings of anxiety and depression. The side effects are typically minimal, but you should definitely do your homework before you start using this potentially helpful supplement. It’s also a good idea to consult your healthcare provider to address any mental health concerns. Sometimes, it can be difficult to distinguish between SAD and a deeper rooted mental health problem. So do not attempt any self-therapy until you have officially been diagnosed with SAD. If you are diagnosed with SAD, you may need to look into these kinds of treatments, including supplements and light therapy.

Seasonal Affective Disorder, Depression, or Something Else? Self-Care Can Help

by Kimberly Hayes

If your feelings of depression and low energy tend to peak in the winter, you may think you are suffering from Seasonal Affective Disorder (SAD), but it could also be something else. That’s why you need to know the most effective ways to combat SAD and the best methods for determining the source of your feelings in the first place. Here are some wonderful tips that can help you get through your winter blues, no matter the cause.

Bring Those Outdoors Workouts Home

Exercise is an incredibly helpful tool for countering the symptoms of SAD. If you normally get exercise with an after-work run or a morning bike ride, shorter days can be a real downer. Having a small home gym can negate the effects that a lack of exercise has on your mental health during the darker, winter months.

A Distraction Free Space

A sedentary routine tends to lead to more feelings of depression and anxiety. So, if you have an extra room, some space in your garage, or an unused basement area, consider creating your own workout area at home to maintain your regular fitness routine. These distraction-free spaces can be more effective than keeping equipment in your living room or bedroom.  Consequently you only need a few tools to get a really great workout. To keep yourself from getting bored, you could use YouTube workout tutorials to mix up your workout. There are workout videos online for every kind of exercise, from kettlebell strength training to calorie-burning Pilates. You’ll always have a new way to burn those calories and keep your symptoms in check.

Place Some Extra Emphasis on Mental Health

The effects of SAD can be physical and mental, with your energy levels dipping and feelings of depression taking over. The source of these symptoms, however, usually has something to do with the state of your mind and mental health. Researchers have found a link between inflammation in the brain and an increased risk of mental health issues, including the anxiety and depression that often accompany SAD.

Consider CBD

One natural way you can manage your mental health is to add CBD to your health regimen. CBD has been proven to relieve inflammation and reduce feelings of anxiety and depression. The side effects are typically minimal, but you should definitely do your homework before you start using this potentially helpful supplement. It’s also a good idea to consult your healthcare provider to address any mental health concerns. Sometimes, it can be difficult to distinguish between SAD and a deeper rooted mental health problem. So do not attempt any self-therapy until you have officially been diagnosed with SAD. If you are diagnosed with SAD, you may need to look into these kinds of treatments, including supplements and light therapy.

I had TKR six weeks ago, and used the X10 Knee Machine for 18 days - it’s wonderful! I returned to my office and dental practice exactly three weeks post-op. In thinking about my recovery and those of others I wanted to share a few thoughts that I hope will be helpful.

My Advice After Knee Surgery

by Dr. Michael Kenney

I had TKR six weeks ago, and used the X10 Knee Machine for 18 days - it’s wonderful! I returned to my office and dental practice exactly three weeks post-op.

In thinking about my recovery and those of others I wanted to share a few thoughts. So here is my smorgasbord offering regarding a few important things you may not be thinking about:

Sleep and Healing

Nutrition and Healing

Soft Drinks

Psyllium

To listen to a full discussion of my knee surgery recovery experience push the Play button above. Advice After Knee Surgery

Sleep and Healing

Sleep and its role in healing was addressed in a recent article in The X10 Companion Email Series. I want to echo the thought presented there. Caffeine consumption after late morning is an issue related to sleep. Please note that tea has caffeine and inhibits quality sleep. Coffee is the usual suspect. Additionally caffeine in tea, sodas, chocolate, and energy drinks negatively affects sleep (especially after late morning).

Melatonin (3 to 6 mg) after dinner can prepare the brain for slumber later in the evening. It doesn’t work immediately. Additionally magnesium and magnesium glycinate are good natural sleep aids, along with a host of herbs including valerian root.

Sleep and Knee Surgery Recovery

Sleep that isn’t fragmented is very important in healing the body and “cleansing” the brain. Of course there is a period after surgery in which this is very challenging.  As a result elevating the knee and sleeping in the supine position can make quality “unfragmented” sleep challenging. Thankfully, this is only for a relatively short period of time.

Many people have undiagnosed or untreated sleep apnea. They stop breathing for a while when the airway is blocked during sleep. Insufficient oxygenation not only affects sleep, but delays healing;  apnea stresses the cardiovascular system. A simple home sleep test can determine if a person has sleep apnea. The treatment for obstructive sleep apnea ranges from an oral apnea appliance to devices like an autopap/CPAP, or both. Many times it’s not just the annoying snore that is the real problem.

Note: alcohol, narcotics, and prescription sleep aids exacerbate sleep apnea and snoring.

Blue Light

Please check out “blue light” and the effect on sleep. Our pre-electronic age ancestors went to sleep after sunset, and awakened at sunrise. Our Creator built into us a balance with nature called circadian rhythm.  People of all ages are exposing the retina to blue/stimulating light from many types of electronic devices (TVs, computers, cell phones). Consequently his negatively affect circadian rhythm.

Nutrition and Healing

One more topic related to proper healing - NUTRITION.

Anemia is common after surgery. Be mindful that a balanced diet full of antioxidants and iron supplementation is good for healing and reducing fatigue. And of utmost importance is Vitamin D3. Dr. Carl Freeman provides detailed Vitamin D3 information here. The Importance of Vitamin D for Knee Replacement.

D3 reduces musculoskeletal pain and is essential for bone density and health. It is beneficial to take a good multiple vitamin supplemented with D3, iron, and vitamin C. Remember that calcium and magnesium are also beneficial.

My Advice After Knee Surgery

by Dr. Michael Kenney

I had TKR six weeks ago, and used the X10 Knee Machine for 18 days - it’s wonderful! I returned to my office and dental practice exactly three weeks post-op.

In thinking about my recovery and those of others I wanted to share a few thoughts. So here is my smorgasbord offering regarding a few important things you may not be thinking about:

Sleep and Healing

Nutrition and Healing

Soft Drinks

Psyllium

To listen to a full discussion of my knee surgery recovery experience push the Play button above. Advice After Knee Surgery

Sleep and Healing

Sleep and its role in healing was addressed in a recent article in The X10 Companion Email Series. I want to echo the thought presented there. Caffeine consumption after late morning is an issue related to sleep. Please note that tea has caffeine and inhibits quality sleep. Coffee is the usual suspect. Additionally caffeine in tea, sodas, chocolate, and energy drinks negatively affects sleep (especially after late morning).

Melatonin (3 to 6 mg) after dinner can prepare the brain for slumber later in the evening. It doesn’t work immediately. Additionally magnesium and magnesium glycinate are good natural sleep aids, along with a host of herbs including valerian root.

Sleep and Knee Surgery Recovery

Sleep that isn’t fragmented is very important in healing the body and “cleansing” the brain. Of course there is a period after surgery in which this is very challenging.  As a result elevating the knee and sleeping in the supine position can make quality “unfragmented” sleep challenging. Thankfully, this is only for a relatively short period of time.

Many people have undiagnosed or untreated sleep apnea. They stop breathing for a while when the airway is blocked during sleep. Insufficient oxygenation not only affects sleep, but delays healing;  apnea stresses the cardiovascular system. A simple home sleep test can determine if a person has sleep apnea. The treatment for obstructive sleep apnea ranges from an oral apnea appliance to devices like an autopap/CPAP, or both. Many times it’s not just the annoying snore that is the real problem.

Note: alcohol, narcotics, and prescription sleep aids exacerbate sleep apnea and snoring.

Blue Light

Please check out “blue light” and the effect on sleep. Our pre-electronic age ancestors went to sleep after sunset, and awakened at sunrise. Our Creator built into us a balance with nature called circadian rhythm.  People of all ages are exposing the retina to blue/stimulating light from many types of electronic devices (TVs, computers, cell phones). Consequently his negatively affect circadian rhythm.

Nutrition and Healing

One more topic related to proper healing - NUTRITION.

Anemia is common after surgery. Be mindful that a balanced diet full of antioxidants and iron supplementation is good for healing and reducing fatigue. And of utmost importance is Vitamin D3. Dr. Carl Freeman provides detailed Vitamin D3 information here. The Importance of Vitamin D for Knee Replacement.

D3 reduces musculoskeletal pain and is essential for bone density and health. It is beneficial to take a good multiple vitamin supplemented with D3, iron, and vitamin C. Remember that calcium and magnesium are also beneficial.

This week we share a new episode of The Bee's Knees Podcast featuring an interview with Marisa Rodgers. Marisa describes first a knee replacement surgery and eventual failure, and then a new and novel solution using a female knee implant.

The Female Knee Implant: The Final Knee Replacement Solution for Marisa

In this episode of The Bee's Knees Podcast Marisa Rodgers describes first a knee replacement surgery and eventual failure, and then a new and novel solution to her failed knee surgery using a female knee implant. Click the play button just above to listen to the 50 minute interview with Marisa. Or simply click the "More" button above to subscribe to The Bee's Knees Podcast using your chosen podcast service.

Marisa used the Zimmer Gender Solutions Knee (female knee implant) which you can learn more about here: Zimmer Gender Solutions

Marisa is slight of frame. She felt the original knee implant that she had was too bulky. She described it as a "wearing a helmet" where the knee cap was supposed to be. Consequently Marisa's flexion and extension were compromised by the size and shape of the original device. This caused a lot of grief for over a year after her first surgery. By choosing a smaller implant and, in this case, a joint that better fit her physiology, she was able to recover quickly after the surgery. Marisa used the X10 Knee Recovery System in conjunction with her new Zimmer implant. As a result she found that her recovery was shorter and more complete than what she experienced previously.

The X10 Meta-Blog

We call it a "Meta-Blog" because we step back and give you a broad perspective on all aspects of knee health, surgery and recovery and such subjects as "The Female Knee Implant."

Voted Top 10 Knee Blog of 2018.

In this one-of-a-kind blog we gather together great thinkers, doers, writers related to Knee Surgery, Recovery, Preparation, Care, Success and Failure. Meet physical therapists, coaches, surgeons, patients, and as many smart people as we can gather to create useful articles for you. Whether you have a surgery upcoming, in the rear-view mirror, or just want to take care of your knees to avoid surgery, you should find some value here. Executive Editor: PJ Ewing ([email protected])

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Subscribe to the Blog Here

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The Female Knee Implant: The Final Knee Replacement Solution for Marisa

In this episode of The Bee's Knees Podcast Marisa Rodgers describes first a knee replacement surgery and eventual failure, and then a new and novel solution to her failed knee surgery using a female knee implant. Click the play button just above to listen to the 50 minute interview with Marisa. Or simply click the "More" button above to subscribe to The Bee's Knees Podcast using your chosen podcast service.

Marisa used the Zimmer Gender Solutions Knee (female knee implant) which you can learn more about here: Zimmer Gender Solutions

Marisa is slight of frame. She felt the original knee implant that she had was too bulky. She described it as a "wearing a helmet" where the knee cap was supposed to be. Consequently Marisa's flexion and extension were compromised by the size and shape of the original device. This caused a lot of grief for over a year after her first surgery. By choosing a smaller implant and, in this case, a joint that better fit her physiology, she was able to recover quickly after the surgery. Marisa used the X10 Knee Recovery System in conjunction with her new Zimmer implant. As a result she found that her recovery was shorter and more complete than what she experienced previously.

The X10 Meta-Blog

We call it a "Meta-Blog" because we step back and give you a broad perspective on all aspects of knee health, surgery and recovery and such subjects as "The Female Knee Implant."

Voted Top 10 Knee Blog of 2018.

In this one-of-a-kind blog we gather together great thinkers, doers, writers related to Knee Surgery, Recovery, Preparation, Care, Success and Failure. Meet physical therapists, coaches, surgeons, patients, and as many smart people as we can gather to create useful articles for you. Whether you have a surgery upcoming, in the rear-view mirror, or just want to take care of your knees to avoid surgery, you should find some value here. Executive Editor: PJ Ewing ([email protected])

#mc_embed_signup{background:#fff; clear:left; font:14px Helvetica,Arial,sans-serif; }/* Add your own MailChimp form style overrides in your site stylesheet or in this style block.We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. */

Subscribe to the Blog Here

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First Name

Last Name

The Seven Ways To Keep Food Cravings Under Control During The Holidays

by Sheila Olsen (fitsheila.com)

Sheila Olsen has been a personal trainer for more than five years. She believes the best way to achieve physical fitness and good health is to set and tackle small goals. She encourages her clients to stay positive and incorporates mindfulness and practices for reducing negative talk into her sessions. Sheila created FitSheila.com to spread the word about her fitness philosophy.

With the holidays just around the corner, the annual season of binge-eating has begun. This can be extremely stressful for people who are trying to lose weight, and whose junk food cravings become more pronounced during a time when delicious treats are everywhere. The following tips can help you keep these cravings under control and stick to your desired food plan during the holidays, throughout the coming year, and beyond.

Start writing down everything you eat and drink, as well as the time. You may struggle to remember at first, but you will soon pick up the habit. This will help you notice any patterns, such as overeating when watching TV, or late-night snacking. Research has shown that keeping a food diary can double weight loss results, as it allows people to form an objective view of their own food habits. Not to mention that you’re holding yourself accountable.

The holidays are a stressful time, and in stressful times many people turn to fast food. It’s convenient, cheap, and tasty, and it keeps both kids and adults happy. However, it’s not news that fast food is also incredibly unhealthy and high in calories.

If you do opt for fast food, one thing you can do is to reach for healthier choices on the menu. However, an even better option is to create your own convenient, cheap, and tasty foods for those days when cooking feels overwhelming - crockpot meals are the best for this. It’s as slow as food gets, and you can throw it all in there in the morning and come home to a hearty homemade meal at night.

Try not to eat after dinner, as late-night snacking has been identified as a significant cause for weight gain. The secret is to simply eat well at dinner. Don’t starve yourself but don’t carb-load either. Have an after-dinner treat if you want (those festive chocolates aren’t going to eat themselves), and then say no to any further snacks.

Chances are, if you tell people that you are trying to stay healthy during the holidays, you will get some exasperated looks and a lot of “go on, it’s Christmas.” Be honest and try to convey how serious you are about it, while staying friendly and positive. They will understand. MyFitnessPal offers some great advice on dealing with this type of peer pressure. At myfitnesspal.com you can learn about how to role play scenarios that will be challenging, let others show their hospitality in other ways beyond food,

The Seven Ways To Keep Food Cravings Under Control During The Holidays

by Sheila Olsen (fitsheila.com)

Sheila Olsen has been a personal trainer for more than five years. She believes the best way to achieve physical fitness and good health is to set and tackle small goals. She encourages her clients to stay positive and incorporates mindfulness and practices for reducing negative talk into her sessions. Sheila created FitSheila.com to spread the word about her fitness philosophy.

With the holidays just around the corner, the annual season of binge-eating has begun. This can be extremely stressful for people who are trying to lose weight, and whose junk food cravings become more pronounced during a time when delicious treats are everywhere. The following tips can help you keep these cravings under control and stick to your desired food plan during the holidays, throughout the coming year, and beyond.

Start writing down everything you eat and drink, as well as the time. You may struggle to remember at first, but you will soon pick up the habit. This will help you notice any patterns, such as overeating when watching TV, or late-night snacking. Research has shown that keeping a food diary can double weight loss results, as it allows people to form an objective view of their own food habits. Not to mention that you’re holding yourself accountable.

The holidays are a stressful time, and in stressful times many people turn to fast food. It’s convenient, cheap, and tasty, and it keeps both kids and adults happy. However, it’s not news that fast food is also incredibly unhealthy and high in calories.

If you do opt for fast food, one thing you can do is to reach for healthier choices on the menu. However, an even better option is to create your own convenient, cheap, and tasty foods for those days when cooking feels overwhelming - crockpot meals are the best for this. It’s as slow as food gets, and you can throw it all in there in the morning and come home to a hearty homemade meal at night.

Try not to eat after dinner, as late-night snacking has been identified as a significant cause for weight gain. The secret is to simply eat well at dinner. Don’t starve yourself but don’t carb-load either. Have an after-dinner treat if you want (those festive chocolates aren’t going to eat themselves), and then say no to any further snacks.

Chances are, if you tell people that you are trying to stay healthy during the holidays, you will get some exasperated looks and a lot of “go on, it’s Christmas.” Be honest and try to convey how serious you are about it, while staying friendly and positive. They will understand. MyFitnessPal offers some great advice on dealing with this type of peer pressure. At myfitnesspal.com you can learn about how to role play scenarios that will be challenging, let others show their hospitality in other ways beyond food,