10 Tips to Painless Shoveling

Mother Nature has decided to dump a late season snow upon those of us located in the Northeast.  Late season snows are often wet and heavy.  As I know many of you will venture out at some point to shovel walks and driveways, here are my 10 tips towards making the experience as painless as possible.

TIP #1:

Bundle up in the right clothing.  Aside from wearing a coat, gloves, scarf and hat, remember to wear water proof boots so your feet don't get wet.  Also, wear clothes in layers so you can adjust them as necessary.  

TIP #2

Pick a shovel that is right for you.  Choosing a shovel that is too big invites you to attempt to pick up loads of snow which are too heavy.  This can cause strain or injury.  If you only have one shovel and it is a large one, than be conscious and create smaller loads for yourself.  Yes, it may take a little longer, but it will reduce the likelihood of injury or permanent damage.  Also, plastic shovels are usually lighter than metal shovels.

TIP #3

Be sure to warm up your muscles BEFORE your start shoveling.  Do a few stretches before you start.  Cold, tight muscles are more likely to sprain or strain than warm, relaxed muscles.

TIP #4

Remember we had an ice storm prior to the snow fall, so watch your step.

TIP #5

Whenever possible PUSH the snow versus lifting it.  Pushing puts less strain on the spine than lifting.

TIP #6

Your shoveling technique is very important.  According to the American Academy of Orthopaedic Surgeons, they recommend: "If you must lift the snow, lift it properly.  Squat with your legs apart, knees bend and back straight.  LIFT WITH YOUR LEGS (like the little kid in the photo above)

TIP #7

Never throw snow over your shoulder.  Instead, toss it in front of your

TIP #8

Pace yourself by taking frequent breaks to gently stretch your back, arms and legs.  If your hands or feet get cold or wet, go inside to warm up.  Put on dry gloves, socks and boots before going back outside.

TIP #9

If you experience any kind of pain, STOP IMMEDIATELY AND SEEK ASSISTANCE.

TIP #10

Hot chocolate is always a nice treat on a cold, snowy day.  However, after shoveling a bunch of snow, treat yourself to a hot soaking bath.  Add a cup or two of epsom salts to the bath water and allow yourself 30-40 minutes to just relax - your muscles will thank you.

 

My Top 6 Uses For Epsom Salts

In my earnest opinion, Epsom Salt is among the best natural remedy for a vast number of every day ailments.  And, because there is research to back-up many of the claims, I find myself often recommending its use to clients.  One added benefit (provided my clients take my advice and use it) is that its use will save them time and money.  So, why tolerate those aches, pains or sleepless nights when you don't have to?

Here are my top 6 uses for Epsom Salts (in no particular order):

1. Stress Relief !!! - Add 2 cups of Epsom Salts to a hot bath, close the bathroom door (the world, including your cell phone, kids and the dog stay on the opposite side of the door), immerse your body in the Epsom Salt/water mixture and soak for about 20-30 minutes.

2. Soothe Sore, Tired and/or Strained Muscles - Add 2 cups of Epsom Salts to a hot bath, close the bathroom door, immerse your body, especially those specific sore muscles in the Epsom Salt/water mixture and soak for about 30 minutes.

3. Prevent Tired, Over-Worked Muscles BEFORE They Ache or Begin Hurting - Add 2 cups of Epsom Salts to a hot bath, close the bathroom door, immerse yourself in the Epsom Salt/water mixture and soak for about 30 minutes.  Do this after completing your strenuous activity, but before you sit down and relax or go to bed.  The less time you give the muscles following the activity, the less likely they are to stiffen-up and begin hurting.

4. A Natural Sleep-Aid (especially when infused with Lavender) - Add 2 cups of Epsom Salts to a hot bath, close the bathroom door (the world, including your cell phone, kids and the dog stay on the opposite side of the door), immerse yourself in Epsom Salt/water mixture and soak for about 30-40 minutes or until water feels like it is about room temperature.  For best results, do this just before going to bed.

5.  Reduce Swelling in Legs and Feet - Add 2 cups of Epsom Salts to a hot bath, close the bathroom door (the world, including your cell phone, kids and the dog stay on the opposite side of the door), immerse your feet and legs in the Epsom Salt/water mixture and soak for about 20-30 minutes.  (Note:  Ideal treatment for anyone who either stands or is on their feet a lot all day; especially when they have to get up and do it all again the next day)

6.  Relief For Itchy Rashes or Sunburn - Add 2 cups of Epsom Salts to a hot bath, close the bathroom door, immerse yourself in the Epsom Salt/water mixture and soak for about 20-30 minutes.  Another method is to mix 2 tablespoons of Epsom Salt with 1 cup of water, pour combination into a spray bottle and spray onto the affected area.  (Note:  If Rash continues to spread, contact your physician or seek further medical attention.  If you develop problems breathing, please call 911 or seek emergency medical attention as this may be a sign of something more serious).

Caution:  If you have Diabetes, please consult with your doctor BEFORE using Salts as it may impact your blood sugar levels and/or blood pressure.  Epsom Salt is magnesium based (whereas Himalayan Salts or regular Table Salt is sodium-based). Still, check the label to make sure of the packaging content before use.

How it works:  Epsom Salts contains minerals which breakdown into smaller particles in water.  These particles than seep through your pores and help to heal tired, over-worked muscles and tissues.  It also has anti-inflammatory properties which aid in alleviating minor irritations.  It can used used with regularity and frequency or, simply, on an 'as-needed' basis. 

However, if you find yourself needing to use Epsom Salts on an everyday basis (other than simply over a short period of time, ex. a month or so, to get you through a short-term strenuous project, etc.), than you may want to stop and consider 'what is the 'root cause' of your problem' and address the problem at its source to prevent long term damage to your body, mind and spirit.  

The Body Benefits From Water

By Patricia Denny, LMT, March 12, 2018

If you are like most Americans, than you do not drink enough water.  Many of us grab coffee, sodas, or an energy drink to wake us up and keep us going.  While effective, most of our choice options contain caffeine, which actually dehydrates the body.  So, why is water so important and the optimal choice?

The human body is approximately 60% water and vital to the overall functioning and well-being of the human body and its systems.  As the image above shows, water is a vital ingredient to each of the eight (8) areas noted.  However, this list only identifies each benefit broadly.  Let's take a closer look:

Regulates Body Temperature - 

Part of your brain, the hypothalamus, works with other parts of your body's temperature-regulating system, such as the skin, sweat glands and blood vessels.  These could also be referred to as 'the vents, condensers and heat ducts' of your body's heating and cooling system.  Water enables the body to release heat as we sweat.  The evaporation of water from the skin's surface cools the body very efficiently.

Moistens Tissues - 

Water acts as a lubricant moistening tissues throughout your body; including your eyes, nose and mouth. You literally have fascial tissue, which is one long, continuous strand wrapping every bone, muscle and organ, located throughout your body.  As an example:  This fascial tissue helps your scapula glide over your exterior rib cage as you move your arms.  Just like 'cling wrap', it can get 'sticky' and/or stuck and reduce your range of motion. But, that is just one example.  As you move, this tissue allows organs to glide against other adjacent muscles and organs.  Just the simple function of breathing, allows your lungs to push against your rib cage and, as the two engage, your rib cage glides while expanding and contracting.

Protects Organs and Tissues - 

Here water acts as both a shock absorber, as well as, a lubricant.  The brain (though some may argue it is a muscle) is floating in cerebrospinal fluid, consisting of mostly water, that protects the brain from injuries and allows the spinal cord to slide in the spinal canal.  The abdominal area is also full of water which reduces friction between organs and allows organs to move around or float.

Lubricates Joints - 

Water is an intricate part of synovial fluid, which is located in the body's joints acting as a lubricant and shock absorber.  Thus, when bones and their connecting joints are in motion, the synovial fluid reduces damaging and, often times, painful friction.  Cartilage, a strong, flexible connective tissue, is found in various parts of the body including the joints, outer ear and the larynx (also known as the voice box).  Have you ever noticed someone speaking will keep a glass of water nearby just in case their mouth gets too dry to talk? 

Helps to Prevent Constipation - 

Most readers have experienced the difference between the struggle and strain of trying to pass a large, condensed stool and a bowel movement so liquid it runs out of your system like someone turned on a faucet.  So, understanding how water aids in this process should be pretty self-explanatory.  Simply put, it acts as a lubricant making the process of eliminating waste easier.

Reduces Burden on Kidneys and Liver - 

The liver is an important organ within the human body.  With the help of Vitamin K, the liver produces proteins important to blood clotting.  It is also one of the organs that break down old or damaged blood cells.  The liver plays a central role in all metabolic processes in the body.  In fat metabolism, the liver cells break down fats and produce energy.  It also secretes bile which ends up in the intestines.

Waste is filtered through your kidney and water is an essential part of this process.  (Simplified) Waste is dissolved in water which filters through the kidney; thus, making it easier for the kidney to separate out 'the junk' and flush it out of the body.

Helps Dissolve Minerals and Other Nutrients -

Minerals and nutrients absorb water, which, in turn, helps to 'break them down' and move them into areas of the body where they are needed and utilized.

Carries Nutrients and Oxygen to Cells -

The water in the body carries elements such as oxygen and other nutrients to cells by dissolving them into the bloodstream and delivering them through the cell membrane.  Water surrounding each cell creates a flexibility in the cell membrane that can help it change shape to expand and contract muscles.

Cells can dry up and shrink if there is not enough water.  This contributes to a concentration of different salts (sodium, potassium, calcium, magnesium, etc.), which are usually heavily regulated under normal circumstances.

HYDRATION - 

The broadest benefit of water is keeping the body hydrated.  This encompasses all of the eight (8) benefits listed.  Keep in mind, this article is not exhaustive of all of the functions and benefits of water within the human body.  However, some might even refer to water as the 'fountain of youth' as it allows the body to function as designed and reduces 'wear-n-tear', thus prolonging the usefulness and function of the body and all of its parts.

So, while I completely understand the occasional need to grab for a caffeinated drink - and, am completely guilty of doing so myself - I encourage you, the reader, to try to drink more water and provide your body with something it wants and needs.  Your body will 'thank you'.