KAREN SUTTON MD

Five Best Sports for Hot Weather

Just because we are in the middle of a heat wave, doesn’t mean you can’t stay active.

As a life-long athlete, there is no season where I don’t partake in at least some kind of sport. My favorite pastime is lacrosse, but that is not to say that I don’t engage in other sports when the weather or season isn’t being cooperative.

Summer is here, and you have probably noticed that there are massive heat waves rolling across the country. On super-hot days it is important to be mindful of which sports your body can handle. Staying hydrated is always important, but being able to cool off to regulate your body temperature is also a necessity.

Here are five summer sports that work well, even in a heat wave.

Swimming- For obvious reasons, getting wet and staying wet is a great way to get your exercise, but also stay cool.

READ MORE: Six Tips for Summer Workouts

Beach Volleyball- Being able to dip in the water will work wonders for your temperature regulation.

Cycling- Cycling allows you to take advantage of the wind, or create your own wind when necessary. The low-impact nature of cycling will also help keep you from overheating.

Table Tennis- Table Tennis is a great indoor sport for summer because you can get a decent workout, without the heat radiating off of an outdoor tennis court.

Kayaking- Kayaking is a great upper body workout, and is perfect for summer because if you get too hot, you can splash yourself, or take a dip in the water.

Regardless of what sport you choose, staying hydrated and wearing sunscreen are non-negotiables.

Five Surprising Triggers for Depression

Knowing what triggers your depression can help you manage your mental health.

Depression is a common illness, affecting 280 million people worldwide. When you think of depression, you may think of people shuttered away in their bedrooms with the curtains drawn, unable to get out of bed. While this is one form of depression, there are many different types, with many different triggers.

Sometimes depression looks like the inability to make decisions, or feeling intense anxiety about social situations. Some people who are depressed don’t outwardly show symptoms at all, choosing instead to compartmentalize their feelings and ‘get on with life’.

Whether your depression is mild or severe, chances are you have experienced it at some point in your life. Paying attention to your moods will only help increase your emotional intelligence and allow you to identify your own personal triggers for depression. This way, when a depressive episode is imminent, you can better pinpoint the cause, and work through the emotions as they come.

The triggers of depression are different for everyone, but here are five surprising causes of depression.

Seasonal Changes- Seasonal Affective Disorder occurs in 5% of adults in the US. It typically happens during winter months and is linked to a deficiency of Vitamin D. Taking supplements and getting more sunshine during winter months can help alleviate the symptoms.

Sleeping Schedule- Keeping a steady sleep schedule is one of the best ways you can fight depression, as your circadian rhythms are directly linked to your mental and emotional health.

Social Media- Spending too much time on social media can wreak havoc on your emotions. Regulating your screen time and staying off your phone an hour before bed are two ways to combat this particular type of depression.

Birth Control/Prescription Medications- The pill, as well as other prescription medications affect your hormones, which in turn can mess with your emotions, especially if you suffer from depression. If you suspect your prescription medication might be causing your depression, consult your physician.

Sex Life- Studies have shown that the less satisfying your sex life is, the more at risk you are for depression. I’m not saying you should try and heal your depression by having sex, but being mindful of your sex life, and considering it a form of self care can help in terms of emotional health and well being.

How to Fight Psoriasis with Your Diet

Plaque psoriasis can be managed through both medication and your diet.

With summer on the horizon, many sufferers of plaque psoriasis are looking for a solution. Plaque psoriasis is a condition of the immune system where the body mistakenly attacks itself, causing the cells to multiply and turn over. This results in swelling and patches of itchy, scaly skin.

While the condition isn’t fatal, it is certainly a painful inconvenience. Medications and ointments can help alleviate the symptoms, but research also shows that your diet can play a part in the length and severity of your outbreaks.

Overall, there are three diets that seem to help psoriasis sufferers manage their flare-ups. Low-calorie, gluten-free, and antioxidant rich diet regimens seem to help reduce the amount and duration of psoriasis. Fish oil is also thought to help fight the symptoms of the condition, if you want to try supplements.

Here is a list of specific foods you can add to your diet to help with psoriasis:

Fish, lean protein or plant-based proteins such as tofu or tempeh.
Fruits and vegetables.
Legumes (beans and lentils)
Nuts and seeds.
Olive oil.
Small amounts of low-fat dairy.
Whole grains.

Every psoriasis sufferer is different, so the way your body reacts to treatments is personal to you and your doctor. However, changing your diet will not only help fight your symptoms, but also improve your overall health.

The Eight Most Popular Sports for Women and Girls

If you’re thinking of taking up a sport, or enrolling your daughter in one, here are some great options.

As a lifelong athlete and mother, I am a huge proponent of introducing young girls to sports at an early age. Nothing fosters a healthy relationship with competition, and a strong sense of teamwork and camaraderie quite like participation in sports.

That being said, not every sport is for every girl. Different sports require different skills, from critical thinking, to dexterity and versatility. Your child might prefer a more solitary sport over working with a team, which is totally fine too! The goal here is to get your child involved in a healthy hobby that will teach them valuable skills for life.

Also, it’s never too late to try something new. If you have been looking for a way to get some exercise and meet new people, sports are the perfect way to do that. You can also start practicing a sport along with your daughter, so it becomes a mother-daughter bonding experience to boot!

Here are the eight most popular sports for women and girls. If you’re feeling daring, pick a few of them and give them a try.

Golf- Great for solitary players and precision.

Softball- Awesome for team building, and strength.

Lacrosse- Works well for camaraderie, dexterity, and stamina. (My personal favorite ijs)

Swimming- Another more solitary sport, swimming is overall great exercise.

Tennis- Stamina, balance, and agility all the way.

Volleyball- Great for circulation, stamina, and reflexes.

Basketball- Basketball helps with motor coordination, flexibility, and endurance.

Soccer- Great for team building, flexibility, and agility.

Five Ways to Support Your Mental Energy Levels

Mental energy affects everything we do in life.

Have you ever gotten to work, and realized that it was taking every ounce of mental energy you had to be present? If you work a full-time job, I’m going to assume the answer is yes. Although lately there has been more of a push in our country to pay attention to mental health, we still don’t treat it with the importance that it deserves.

Your mental health and state of mind is probably the single most important aspect of your overall health, and it can impact your physical health in a variety of ways. Depression and anxiety can affect your diet and exercise regimens. Stress can cause you to overeat, or not eat enough. And all three of these mental issues can start because you aren’t paying attention to your mental energy levels.

Simply put, your mental energy level refers to your ability to take an active part in your daily tasks. You can probably tell when you are running low on mental energy, and if you take action to try and support your mind, it can have a lasting effect on your mind both in the moment, and long term. Here are a few ways to support your mental energy.

READ MORE: Four Mental Health Benefits of Exercise

Meditate- Meditation clears and centers your mind. Even though it feels like torture at first, and your mind will likely try and prevent you from meditating, there is no greater way to restore your mental energy than by giving your mind a rest and allowing it to untangle itself with meditation.

Change Your Diet- Your diet has a lot to do with your energy in general. If you find yourself low, try snacking on nuts, leafy greens, citrus fruits, or eggs, yogurt, or cheese.

Adopt a Regular Sleep Schedule- The best thing you can do for your health is to get on a regular sleep schedule. Your body will tell you how much sleep it needs, you just need to turn off Netflix and listen. Does it sound like I’m talking to myself? Because I am.

Try Supplements- Some people swear by mental energy supplements like B12, gingko biloba, fish oils, creatine, and ginseng. If you want a quick fix, it’s worth a try.

Exercise- Don’t want to meditate? Try exercise. Exercise has the same mind-clearing effect as meditation with a physical benefit to boot.

Regardless of how you do it, paying attention to your mental energy levels and respecting your mental health is vital to living a well-balanced life.

Your Guide to Sustainable Eating

We can eat healthier foods and help save the planet at the same time.

I don’t know about you, but every time I take the trash out I am reminded of just how much food we Americans waste, as well as how much trash we produce. If you really sit down and think about it, the amount of trash your family creates is probably extensive on its own. If you multiply that times all the families on your block, in your neighborhood, or in your county it is easy to see why there is a garbage patch in the middle of the ocean.

One of the ways we can combat this problem, while also taking care of our bodies is to eat more sustainable foods. Sustainable eating just means that you are mindful of where your food comes from, and how much trash it creates. I’m not saying you have to go from zero to vegan in 2.5 seconds, but you can introduce small changes into your life and diet that will have a long-standing effect on your life, and the lives of your children. Here are a few tips on how to do that:

Buy local. Buying from local farmers markets will help cut down on plastic packaging, and introduce you to new foods while also stimulating the local economy.

Meal Prep. Planning your meals ahead of time is the best way to reduce waste and ensure that everything you cook, you eat.

Finish your leftovers. I know we all want to move towards the next shiny thing, but finishing your leftovers will only end up saving you money in the long run.

Eat less meat. Animal byproducts contribute to greenhouse gas emission, water usage, and are overall less sustainable than plants. Introducing more plants to your diet is not only good for your body, but your wallet too.

Avoid overly-processed foods. Processed foods are bad for your body, your finances, and the environment. Regardless of whether you care about sustainability or not, you should eliminate as many processed foods as possible for your own health.

The Healthiest Foods to Eat When You Have Covid-19

A nutritious diet can help speed up your recover from Covid-19.

Covid-19 can take a huge toll on your overall health, and leave lasting side effects like shortness of breath, brain fog, fatigue, and loss of taste or smell. At this point I’m pretty sure almost everyone has had it at least once, and if you have gone through it then you know how difficult it can be, and how long the symptoms seem to linger.

READ MORE: 15 Foods to Boost Your Immunity

Luckily, our bodies have a built-in immune system. While our immunity can handle Covid-19 in most cases, you can help it along by eating foods that help boost your body’s natural immune response. Here are some immunity-boosting foods and supplements to try if you have Covid-19:

Vitamins A, C, D, and Zinc

Citrus

Berries

Broccoli

Bell Peppers

Mushrooms

Tomatoes

Kiwi

Carrots

Quinoa

Whole Grains

Beans

Lentils

Tofu

Greek Yogurt

I know your instinct might be to load up on ice cream and fried foods, but you should stay away from sugary, over-processed foods because they can cause inflammation and extend your illness. Your other instinct may be to try and drink the pain away, but that will also likely prolong your symptoms.

With Covid-19, your best bet is to get plenty of rest, drink plenty of water, and eat healthy snacks. After all, a mushroom probably tastes a lot like a steak when your taste buds are out of commission.

Six Vegetables That Pack a Serious Nutritional Punch

All vegetables are not created equal.

It is a well accepted fact that vegetables are some of the healthiest types of food you can add to your diet. Vegetables are chock-full of antioxidants, nutrients, vitamins, minerals, and fiber. While they are an acquired taste for some, nowadays there are a million different ways to make vegetables and vegetable dishes taste delicious.

I don’t know if you’ve been paying attention to the meat-substitute industry, but even KFC has jumped on the bandwagon and created a vegetable-based alternative to chicken.

As meat-substitutes are becoming more popular and tasty, more and more people are ditching meat in favor of vegetable-based substitutes.

If you’re looking to introduce more veggies into your diet, you should know that not all vegetables are as densely packed with nutrients. So if you’re looking for the most bang for your buck, try these six veggie options:

Spinach- There is a reason Popeye ate so much spinach. Just one cup of leafy green spinach provides 15% of your recommended daily value of Vitamin A, and 120% for Vitamin K. It also contains antioxidants, beta carotene, and lutein, which can all help fight health issues like heart disease, and even cancer.

Broccoli- One cup of raw broccoli contains 77% of your daily value of vitamin K, 90% of vitamin C, and folate, manganese, and potassium.

Carrots- Carrots contain 119% of your daily value of Vitamin A, as well as beta carotene, potassium, vitamin C and vitamin K. Beta Carotene is especially helpful in terms of reducing your risk of cancer.

Brussels Sprouts- Brussels sprouts contain folate, magnesium, and potassium, as well as vitamins A, C, and K. They also contain kaempferol, an antioxidant that is proven to help repair damage on a cellular level.

Kale- One cup of kale contains calcium, potassium, copper, and vitamins A, B, C, and K. Adding kale to your diet can help reduce blood pressure, cholesterol, and blood sugar levels.

Featured on the Today Show: Spring Into Fitness Safely

Take your workout outside with these doctor-approved tips.

Recently I had the honor of appearing on the Today Show to discuss doctor-approved fitness tips for Spring.

“March and April mark the perfect time of year to exercise outdoors. Dr. Karen Sutton, an Attending Orthopedic Surgeon in sports medicine at the Hospital for Special Surgery, joins the 3rd Hour of TODAY with ways to help you spring into fitness safely. Her tips include prepping your body for warmer workouts, finding the right exercise and being prepared.”

Watch the Clip Here.

Why Does Daylight Savings Time Wreak Havoc On Us?

Have you ever wondered why you feel discombobulated after daylight savings time?

I don’t know about you, but daylight savings time really messes up my internal clock every year. I feel fatigued, discombobulated, and generally concerned that a one hour time difference in either direction could wreak so much havoc in my life. I have recently discovered that I’m not alone. Not only does the time change affect our alertness and heart rate, but around daylight savings time every year there is a spike in suicides, heart attacks, car accidents, and work injuries.

Daylight savings time messes with our circadian rhythms, since our internal clocks are directly tied to sunlight. Generally speaking, even when our eyes are closed and we can sense light, it is harder for us to sleep because our bodies think it’s time to be awake. Thus, it may only be a one hour time difference, but our bodies take time to adjust to the change, and it often disrupts our internal clocks.

READ MORE: Could You Have a Sleeping Disorder?

The good news is that congress just passed a measure making daylight savings time permanent! So while you may be struggling right now like I am, hopefully in 2023 we will never have to suffer through it again!