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Don't let summer injuries get between you and a good time -

Remember the good ole' days, when all you had to worry about during the summer was whether to go swimming or play at the park? Now, it seems that summer is plagued with worry-inducing summer injuries that can potentially ruin your outlook. So, here are some summer injury prevention tips to help you make the most of these few, precious, sunny months.

• Time your tanning. Sure, playing outside all day can be a great way to spend the summer, but don't forget about that big bright ball in the sky when you do.  If your main goal is to soak up the sun, try to avoid doing so between the hours of 10 a.m. and 4 p.m.  This is the time when the sun is at its worst, and can cause the most damage to your skin - either from sunburn, or worse, skin cancer.
• Protect your skin. Using sun block whenever you're going to be outdoors is a good habit to get into. Use an SPF sunscreen of 15 or greater, and make sure it protects from both UVA and UVB rays.  Apply sunscreen 30 minutes before going outside, and re-apply it every few hours and after swimming, even if it's waterproof.
• Stay hydrated. Dehydration is a common problem during the summer. The combination of dehydration and high temperatures can lead to heat exhaustion or even heat stroke. When outside in the hot weather, plan on drinking at least one cup of water every 30 minutes.  Also, it's good to avoid alcohol, caffeine and sweetened beverages, as they tend to dehydrate rather than re-hydrate you.
• Keep burgers bacteria-free. We all love a good barbecue and picnic, but we don't want the bacteria that can come with it.  To keep your food safe, make sure all perishable items, like meat, dairy, or salads with mayonnaise in them are kept out of the sun and in a cooler on ice.
• Don't let pests bug you. Finally, be sure to use insect repellant to protect you and your family from bug bites and the potential diseases they carry. Look for effective products (typically containing DEET) that are also safe for children, and be sure to wash off the repellant when you return indoors.
• Protect yourself. Before you hop on that bike or lace up those roller blades, be sure you have the proper protective gear. Helmets, wrist and elbow guards, and kneepads can all make a big difference if you happen to trip or fall. Put an extra layer of protection between your body and the pavement.
• Stretch out. Before engaging in a fun game of volleyball or a jog around the park, be sure to properly stretch your muscles. A good warm-up, even for a low-impact activity, can help prevent muscle pulls and other injuries.
• Give us a call to schedule a fantastic massage therapy session. Our professionally trained and Pennsylvania licensed massage therapists at Russ Medical and Sport Massage Clinic can make sure that your body is in the best shape possible to take on the Summer activity.

Schedule Your Next Appointment Now!

by Dr. Oz

Can't seem to stay away from the sweet stuff? There's a reason why. When you eat sugar, it stimulates the release of dopamine in your brain, which makes you feel pleasure. The brain recognizes and likes this feeling and begins to crave more. It may startle you to learn that heroin, morphine and sugar all stimulate the same receptors in your brain. And the dangers don't just result in weight gain. Recent studies have linked sugar to the diseases you fear most, increasing your risk of kidney damage, heart disease and even cancer.

Even if you feel that ice cream, cookies, cakes and soda are your ultimate Achilles' heel, there is hope. Here, Dr. Oz reveals easy ways to kick your sugar habit.

Chromium Polynicotinate

Chromium polynicotinate is chromium bound to niacin (vitamin B3). Chromium plays an important role in insulin's regulation of blood glucose, and plays a role in energy production. Chromium polynicotinate prevents the spikes and dips of blood sugar. Take 200 mcg once a day at the start of any meal to prevent the sugar surges that often leave you reaching for more sugar later.

Add Fruit to Your Meals

By adding naturally sweet stuff to your meals, like healthy whole and dried fruit, you can trick your taste buds into thinking they're getting sweets - shutting down cravings before you reach for dessert. Try adding a spoonful of natural cranberry jam to your turkey sandwiches at lunchtime. Or cut up mango and add it to grilled chicken. You can even throw a handful of raisins into your rice. Use your imagination!

Dr. Oz's Half-and-Half Rule

If most of your sugar comes from drinks like soda and juice, dilute it with a half a cup of seltzer. This will immediately reduce your sugar intake by half! Continue to reduce the amount of the sugary drinks you consume as you go and, soon, you won't even miss them.

Peanut Butter and Chocolate Combo

This tasty duo will satisfy even the most voracious sweet tooth. Melt a bar of dark chocolate and mix it into a jar of organic peanut butter. Leave it in the fridge so that it cools and the flavors blend. When a sugar craving strikes, have a spoon. One spoonful has 4.5 grams of sugar. Compare this to your average brownie with a whopping 30 grams of sugar, and you're well on your way to shaking your sugar habit in healthy ways you never thought possible!