Craven: Seasonal Affective Disorder (SAD)

Health & Fitness Newsletter by Craven SPORT services

“Regular Exercise Protects Against Depression!” SEASONAL AFFECTIVE DISORDER (SAD)

January, 2018

Has your mood darkened with the shorter days and longer nights of fall and winter? If you’re like many people, getting less sunshine and being less active this time of year can contribute to feelings of sadness and apathy that may be associated with Seasonal Affective Disorder (or SAD). The good news is that regular exercise can help boost your mood and guard against symptoms of seasonal affective disorder.

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INSIDE • Taking Control Of Your Health • Exercise Essentials • Patient Spotlight • New Year Nutrition Tips • Staff Spotlight • Grand Expansion Opening • Free Male Pelvic Floor Workshop

Sport Physiotherapy | Orthopedic Rehabilitation | Training January, 2018 “Reaching Your Fitness Goals Will Brighten Your Mood!” SEASONAL AFFECTIVE DISORDER (SAD)

EXERCISE AND SEASONAL AFFECTIVE DISORDER According to the Centers for Disease Control (CDC) and Prevention, 14 percent of people in the United States experience SAD (also known as seasonal depression). But research shows that many people can manage or avoid SAD with 30 to 60 minutes of exercise and 20 minutes of exposure to sunlight each day. In addition, data show exercisers have lower rates of recurrent depression compared with study participants who throughout the winter, especially if your goal is health and well-being as well as a trim waistline. Try the tips for maintaining your winter exercise routine this winter: • Arrange your schedule to start and end later or earlier so that you can exercise outside after sunrise or before sundown. • Get outside to walk, jog, run, snowshoe, or cross country ski. The exposure to sunlight can help increase your vitamin D levels and elevate your mood. • Enlist the services of a personal fitness trainer. Many people find meeting with a personal fitness trainer helps them stick with their exercise routine. Personal fitness trainers also can help vary workouts to keep them interesting and effective GET PROFESSIONAL HELP FOR SAD IF YOU NEED IT Although lack of sunlight and activity often are culprits of seasonal Sunday, January 7th at 2pm – 3pm Craven SPORT services #3 – 701 2nd Avenue North Saskatoon, SK Have you heard the benefits of strength training but don’t know where to start? We are hosting a FREE STRONG(HER) Workshop! In this workshop we will cover how you can get stronger by lifting weights with proper technique and we will answer all of your questions about the benefits of strength training! REGISTER NOW! Call us at 306-934-2011 or email us at css@cravensportservices.ca or register online here: http://bit.ly/2iVoQ7W

affective disorder, genetics and hormonal changes also may contribute to the condition. If exercise alone doesn’t improve your mood and your sadness persists for more than 2 weeks, schedule an appointment with one of our physiotherapists. We will provide you with techniques in addition to exercise to manage stress. References: Rosen LN,Targum SD,Terman M. Prevalence of seasonal affective disorder at four latitudes. Psych Res. 1990. 31;131-144. RosenthalNE.Winterblues:everythingyouneed toknow tobeatseasonalaffectivedisorder.NewYork,NY:GuilfordPress;2006. Blumenthal JA, Babyak MA, Doraiswamy PM, et al. Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosom Med. 2007;69(7):587-96. Centers for Disease Control (CDC) and Prevention. CDC Features. Insufficient sleep is a public health epidemic. www.cdc. gov/features/dssleep/. Accessed November 1, 2016. Centers for disease Control and Prevention. Alcohol and Public Health. Frequently asked questions. http://www.cdc.gov/ alcohol/faqs.htm. Accessed November 1, 2016.

WANT TO WORK WITH OTHER WOMEN TO GET STRONGER IN 2018?

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ADOPT-A- FAMILY STAFF CHANGES

Thank you! Thank you everyone who donated to the Adopt-A-Family in December! We were able to bless a family of 4 with a full Christmas dinner and gifts for the whole family!

This New Year is bringing a lot of exciting and new challenges already, and we are looking forward to seeing what 2018 brings! We are sad to say that our

amazing receptionist, Stefanie LeBlanc, is moving on from Craven SPORT services! We wish you all the best as you pursue your goals! We would like to welcome to the team, Breanne Rosaasen, our new full-time front desk staff, as well as Sarah Davey, our new part-time evening and weekend front desk staff! We are also welcoming AJ to the team as our newest part-time personal trainer!

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TAKING CONTROL OF YOUR HEALTH STARTING WITH YOUR GOALS

by Ryan Flett

As we approach the holiday season and many festive meals, as winter takes hold and exercise opportunities become more challenging, and as we reflect on the year that was and the year that can be in 2018, many are compelled to set resolutions. My goal for this article is to share approaches to goal setting (GS) and to developing healthy habits that are simple, practical, and effective. GS is perhaps the most overused, misused, and thereby ineffective intervention in sport and exercise. There are important differences between writing goal statements that look good on paper or in theory, versus developing goals that motivate and change behaviour. For many, GS is effective, stress relieving, and even fun—and if you have that experience I still hope that this article will provide practical and insightful tips. But unfortunately, that is not the case for most who set goals. People are often encouraged to focus too much on the phrasing of their goal statements. We may think that we should set goals for everything imaginable, resulting in too many goals. What really matters is that our goals motivate and give us an actionable plan to reach them. That’s it. It is as simple as that, and everything we do that serves those objectives will make us better; anything that distracts will undermine our plans and our motivation. The first thing to remember when you are setting goals is not to get lost in the goal statement. It’s not about what’s on paper, it’s about achieving it! It is about creating healthier behaviours and habits that improve your performance. Don’t put the process of setting goals ahead of the goal itself. The healthy change you are looking for is what matters. The excitement, desire, and dedication that you have to accomplish a positive change in your life should be the master, and GS should be the servant to that master. That drive within you, or that voice that is crying out for a better life and a better you, is what is most important. The process of GS should make you more self- aware, honest, and mindful of that better you. GS should help you to find that fire; the goals themselves should simply be gasoline to that flame. How do we ensure that we maintain the right focus and priorities? One simple strategy is to make sure that every goal you have has a clear why connected to it, and that you always keep the why of the goal in mind. Don’t lose your why in the work of measuring, monitoring, adjusting, or rephrasing the goal to be specific, measurable, action-oriented, etc. If you don’t have a strong and clear why for your goal, it will fail—and that might not be a bad thing, because such goals may not really matter. Pursuing a goal that doesn’t have a why can waste your time and resources, and it can undermine other goals. Too many goals make GS a chore, and less important goals distract from the critical ones. Ask yourself if accomplishing some of your goals would likely result in other goals being met—like dominoes? If you can identify 2-3 goals that get you the same health benefits that 6-8 would, then fewer, more focused, and time efficient GS will help you reach the outcomes that you want. Why? Because you will be more dedicated, focused, and accountable for your plan.

Rather than spending too much time developing an array of perfectly worded goals, consider using more of that time to reflect on who you are, what you really want to achieve, why you want to get there, and why you haven’t gotten there yet. Then think about how you can make that change: what are your strengths, weaknesses, needs, wants, habits, and excuses. Listen to yourself! Become more mindful and self-aware. Don’t beat yourself up over anything, because that won’t improve your life, but you have to accept a lesser you. You should try to focus on achieving small successes, and then build on those successes. An ineffective coach or consultant sits down “to do GS” with a client. A good consultant listen to clients, helps them to be more self-aware, and will use GS as a means to help a client to develop a plan, be mindful, and strengthen that fire within. Consider applying that principle to your own GS practice. I’d like to close by touching on a topic that is incredibly important to everyone’s life, to their health, and to effective GS: Habits! I hope to share more on this topic in future newsletters, or to chat with some of you about it some time, but for now, I just want to share that many of us spend a lot of our life stuck in habits, some of which we are not even aware of. These are not easy to break. Doing so demands and begins with awareness. GS can help us to be more aware of our habits and can help us to create better, more intentional habits! I wish everyone the best in 2018 and in achieving the healthy behaviours, outcomes, and habits that you desire. I hope that you can identify a small number of goals that are close to your heart, and that you can create small positive changes towards those goals. You don’t have to be perfect overnight, and you can’t have the last 2 months or even 2 years back. But if you can do a few small things today that will create positive results in the coming weeks and months, you’re on track! The change we want for our futures always begins today, and there are no shortcuts around that reality. Be proud of those small positive changes, and build on them! Not only is that something that you can accomplish, but it is more than enough to create a better life and a healthier future!

Thanks for reading, Ryan Flett, PhD

I was diagnosed with Rheumatoid Arthritis (RA) almost 2 years ago. I initially tried several different types of RA medications and pain medications, chiropractors, physiotherapists, and massage therapy, but nothing seemed to help reduce my pain levels much. In August 2016, my Rheumatologist suggested I go to Craven SPORT services to see a physiotherapist to discuss ways to help strengthen my core. At first I was skeptical as I had already tried physio and it did not help. At my first appointment with Ainsley, we discovered the stretches and exercises I was receiving from my previous physiotherapist, were way out of my reach at that point in time. Ainsley was amazing and was willing to start me off with very basic exercises and stretching. She has been there with me every step of the way. There have been exercises I’ve struggled with, but she has pushed me because even when I question my abilities, she believes in PATIENT SPOTLIGHT STAFF SPOTLIGHT Hear What Our Patients Have To Say!

me. She has also been so flexible in altering many routines for me, due to them causing added pressure to my joints and resulting in additional pain. It’s the simple things that help me see progress and know it’s all totally worth it – less daily hip/back pain and limping; less interrupted and sleepless nights; more energy; more core strength; the ability to be comfortable more often. To some people, these types of life

qualities are often taken for granted. Ainsley has helped me take back some very important aspects of my life. It is increasing my quality of life, as well as my family’s – I can spend more time with them and engage in more activities. Yes, there are many days where having to add one more thing (exercises) to my to- do list just seems to be too much and completely overwhelms me and stresses me out; however, I always keep in mind where I started at for physical abilities and pain levels. Despite my daily exercise routines sometimes overwhelming me, I still push through it. It is always worth it. My family is worth it. I am worth it. I’m not willing to give up and my every 6-8 week physio check-ins have just become a part of my life. This is something I plan to, and need to, continue for the rest of my life. It always helps when you have a great support system helping you every step of the way – my support system consists of my family, friends, coworkers, and Ainsley! - Marlee H.

AMANDA KILDUFF “It has been six years since I’ve completed my last half-marathon, however I still try to commit to long distance running whenever possible. Running always came naturally to me while team sports were anything but easy for a person with my clumsiness. I’ve always enjoyed the freedom that running gives me. There is no other feeling like getting lost in your thoughts while being outdoors and savoring the sunlight with the wind in your face. ”

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CALLCRAVENSPORTSERVICES IFYOUHAVEAQUESTION

Call If: • You have back pain at the end of the day • You have trouble enjoying time with family due to pain • You have limited mobility at work • You have trouble bending or reaching • Your joints are stiff or swelling • Suffering with pain from an old injury

Get Answers For Your Aches & Pains. Call: 306.934.2011

GRANDEXPANSION OPENING

NEWS

Friday, February 2nd from 4:00pm – 7:00pm Craven SPORT services (701 2nd Avenue N, Saskatoon) We want to celebrate our new expansion and more importantly, YOU! We wouldn’t be here without you and we want to say ‘Thanks’! You’re invited to our Grand Expansion Opening & Customer Appreciation Event! Stop by the clinic for prizes, drinks, and food and check out our new and improved space! FREE MALE PELVIC FLOOR WORKSHOP JANUARY 7TH AT 12:30PM – 1:30PM LOCATED AT CRAVEN SPORT SERVICES #3 – 701 2nd Avenue North, Saskatoon, SK Are you wanting to bemore active in 2018? When you are active, are you dealing with back pain? Did you know that learningmore about your pelvic floor can help you lift weights with proper technique? We’re bringing you a joint workshop! Bree Rutten and Chris Sturge are bringing you “TheWeekend Warrior and the Pelvic Floor!” Learn about the importance of resistance training, how learning pelvic floor mechanics can benefit you, and learn optimal bio-mechanics for reducing pain, all to help you stay active in 2018! To register, please call us at 306-934-2011 or email us at css@ cravensportservices.ca or register online here: http://bit.ly/2Ax9eMd

With our new expansion and the new year are coming some new changes! We are excited to announce that Dr. Williams is now working out of our clinic one day a week. She will be accepting referrals for patients with musculoskeletal complaints, sport injuries, joint injections and exercise medicine. Dr. Williams has a special interest in pelvic floor health, post- partum evaluation for return to exercise, and assessment of diastasis rectus abdominus. For more information about consults, please contact our front desk at 306-934-2011. Dr. Ryan Flett is also working out of our clinic for psychology consultations! Ryan has his BSc in Kin, and his MSc in Sport Psychology / Motor Behaviour. He has worked with over 40 different sports, as well artists, other performers, and with general health issues over his 17 years as a consultant, and more than 20 years as a coach. He was worked with thousands of grassroots and youth athletes, as well as elite athletes and coaches from the United States, Canada, Brazil, and Chile. He specializes in optimal performance, emotion, and improving habits and behaviours. His approach has always been to focus on the client’s story, who they are, their unique needs, and their experiences, in order to identify the assets and barriers that they are dealing with. His focus lies not in trying to educate and build skills, but in trying to develop practical solutions.

Try these movements if you are experiencing pain. Strengthens core EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication!

SUPERMAN Lie on your stomach as shown. Lift your arms and legs off the floor slightly at the same time. Hold for 30 seconds and repeat 3 times.

KNEE SQUEEZE Stand with good posture, and a foam roll or pillow between knees. Reach overhead, engage core, squeeze foam roll or pillow. Bend forward at the hips, reaching toward toes. Repeat 6 times.

Helps with knee pain

Exercisescopyrightof

www.simpleset.net

Always consult your physiotherapist or physician before starting exercises you are unsure of doing.

Greek Lentil Salad Makes 4 servings

1. Trust your body. Eat until you truly get enough. Move your body in ways that you enjoy. Sleep well and manage your stress as best as you can. 2. Be kind to yourself about your food choices. New Year’s resolutions can be associated with feelings of guilt from what food and drinks were consumed over the holidays. Be kind to yourself because food is meant to be enjoyed. Going forward in the New Year, focus on foods that either nourish your body, taste good, and/or provide comfort, to feel your best. 3. Make realistic goals. Whether your goal is to start eating breakfast everyday or to cook more meals at home. Ask yourself what the barriers are of you reaching these goals and brainstorm how to move past those barriers. Maybe that means making a bowl of overnight oats before you go to bed so that breakfast is already made when you get up. Or maybe it means planning for meals one day a week before you hit the grocery store so that meal ingredients are accessible and ready to use. NEW YEAR NUTRITION & HEALTH TIPS WITH AMANDA KILDUFF

Ingredients • 1 can (540 mL) lentils, drained and rinsed • 1 cucumber, diced • 1 large tomato, diced

• ¼ red onion, diced • ¼ cup feta cheese, crumbled • ¼ cup olive oil • 3 Tbsp balsamic vinegar • 1 Tbsp oregano

Directions Mix lentils, cucumber, tomato, red onion, feta cheese in large bowl. Mix together oil, vinegar, and oregano, Stir salad ingredients and dressing together. Place in refrigerator for 30 minutes. Serve cold. Enjoy!

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Adapted from lentils.org

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