Fall is here along with thanksgiving and it is time to put your garden to sleep. Raking, lifting, pulling and digging. For the majority of us, these are not our typical everyday activities. So when we take on the weekend warrior role of green thumb extraordinaire, it is important to know our limits. Here are some tips to help keep your back and body healthy and strong. 1.)   Warming up is important. Start on the lighter things first in the garden. Do some jumping jacks or running on the spot to get the muscles and body warm and loose. 2.)   Break up activities into 20 minute blocks. Spending longer than 20 minutes bending over digging our pulling plants is a recipe for disaster for your low back. Our muscles are designed to move us not hold us (i.e. try and hold your arm out to the side of your body for longer than 10 minutes). When you give your body a break it has time to recover which means less back ache and injury. 3.)   Try and keep upright. Our shoulders should be directly over our hips, when we bend at the hips this increases the load in our low back. Bending at the knees while lifting allows you to keep your shoulders over your hips and your back straight. If there is small stuff to do, bring it to a raised work surface. 4.)   Stay hydrated, You would be surprised how much water our body loses with activity in sweat and breathing. Keep drinking while you are working in the garden. If you have become thirsty, you are already dehydrated. 5.)    Recovery is also important. We all have felt and know the next day [...]

In the US in 2001, backpacks were the cause of 7,000 emergency room visits and countless complaints of muscle spasms, neck and shoulder pain. A few tips Rule 1 – Lighten up!! The backpack should never weigh more that 10% of the child's body weight. So if they weight 80 lbs., then 8 lbs. maximum. You would be surprised how quickly you can overload a backpack. Rule 2 – Balance!! A backpack with 2 wide adjustable straps will allow you to balance the load across a wider area on the shoulder, which means more comfort and less digging in. (P.S. Make sure they are using both straps and not on one shoulder). Rule 3 – Size!! It's important that the backpack is held close to the body. The further the weight is from our center of gravity the force increases dramatically. When they load the backpack put the heavy books or computer closest to their back. Rule 4 – If you child complains of tingling in their arms or aches and pains in their low back or neck, have them get checked out by a chiropractor. Knowledge is power!!!

The Environmental Working Group has come out with it’s recommendations.  Visit https://kimcallaghannd.wordpress.com/ for their evaluated list of sunscreens. Also check out https://kimcallaghannd.wordpress.com/ to read about a few more don’ts for sunscreen. Each year my older, very fair skinned and super sensitive daughter and I do a variety of patch tests on each of our forearms and check the results.  This year, Badger did not give her a rash (me? – big rash) and ranked highly on the EWG’s list.  Sounds great, right? Well, since she is super sensitive, she hates the feel of the sunscreen on her skin.  She hates the scent (unscented) and she hates the lumps.  I must say, I can’t really blame her.  I also eschew sunscreen and, full disclosure, avoid it as often as I can. I wrote a couple of years ago about things I’ve tried to get the sunscreen onto her skin with no screaming (herself and myself) and in a decent amount of time.  (You can read that post by scrolling down.) Well, a few of them work now that she’s 7.  We have reason and understanding consequences on our side now.  Still, though, while the other kid slathers on any old sunscreen without rash or squirm, the elder kid, has a hard time indeed. So, dear readers, if you have any suggestions at all, please do leave a comment. Here’s to a safe and skin-happy summer! Dr. Kim Callaghan, ND