I know that spring is just about here when I hear the ding of baseball bats in the evenings as I’m driving past the recs and parks — it’s a sound I love! Softball was one of the great loves of my life when I was growing up, and I love watching my boys play baseball. As is often the case with me, the food associated with baseball and softball is also part of my love of the sports — I’m sure I caught the unmistakable smell of French fries and Swedish fish recently! Even though we rarely buy food from the concession stands, I still get a thrill out of the spring-sports-food smells, and I like to have something delicious for us to eat while at the games.

I only have two little guys playing baseball this year, but between their games and practices and my older boys’ track meets, many of our evenings this spring will be spent at the field or the track. I’ve written a couple of articles in the past about foods that are easy to bring on the road for dinner, which I’m going to update below, but I also wanted to share for the younger parents that what started as a necessity for us has become not so necessary: when my kids were all little, they couldn’t wait until we got home at 7:00 or later from games to eat, so I either had to feed them before we left the house, which would mean eating before 5:00 (ridiculously early for our daily schedule), or bring food with us. But now, the kids are all old enough that if I wanted to wait until we got home to feed them dinner, that would be fine! It’s amazing how things change as kids get older!

I still find bringing food to the field to be easier than putting dinner together after getting home, and more fun too — we all love it, seriously! As long as I stick to my simple system, our sports dinners are streamlined and satisfying.

My basic formula is: entrée (protein + carb/grain) + fruit + dessert. I like the entrée to be a cooked item (even though it’s no longer hot when it’s time to eat); the fruit is either fresh fruit or applesauce pouches; dessert is usually a prepackaged baked good. I find this to be an easy formula to work with and it provides a meal that’s easy enough to transport. Favorite entrees include:

Hot dogs, meatballs (frozen), chicken nuggets (frozen), taquitos (frozen), dumplings (frozen), salt potatoes with beef jerky or sausage

All of these things are easily cooked on a baking sheet in a 400 degree oven for twenty minutes while I’m getting everyone ready to go. Hot dogs get put in buns; meatballs are either eaten as they are, or I’ll bring a bag of slider rolls with us; chicken nuggets are well paired with chips/pretzels/popcorn; taquitos don’t need anything else, nor do dumplings. As for salt potatoes, this Syracuse favorite is easy to prepare, and a big hit with my boys! Boil the small potatoes in heavily salted water for twenty minutes or so, and that’s it. My boys eat them like apples! For protein, I will usually either bring a box of beef jerky, or, if I’m feeling energetic, I’ll cook breakfast sausage links in the oven while the potatoes are boiling (can you tell I’m a big fan of cooking things in the oven? Even things that don’t include that information in its preparation instructions! Twenty minutes at 400 degrees is perfect for lots of things). 

Go-to fruit options are grapes, strawberries, clementines, applesauce pouches

For fruit, I find bringing a big bowl of washed grapes makes all my boys happy. Less easy and more expensive but still part of our rotation are strawberries. A bag of clementines is easy to bring and particularly perfect on hot days. I also always have applesauce pouches on hand, so they do nicely as well. 

Desserts include cookies, donuts, brownies, rice crispy treats.

We are big fans of prepackaged Hannaford cookies, Stewart’s donuts, Cosmic brownies, and rice crispy treats! They’re good incentives for the boys (especially the littlest boys) to eat the rest of the food I bring.

As for drinks, sometimes I’ll bring juice pouches or boxes, but I prefer for them each to bring their own water bottle. I also bring a bag of lollipops to encourage my youngest to keep it together until the sporting event is over. And I only bring napkins, no plates, bowls, or utensils. I try to keep it as easy as possible! Whatever isn’t eaten at the field is brought home and everyone can have more there if they want; if all the food is gone and they’re still hungry, they’re also welcome to have cereal when we get home. (I also leave some of what I make at home for anyone who doesn’t go to the game or meet.)

This is the way we eat two or three times a week from the second half of April through the middle of June. I hope it’s helpful for some of you as you navigate your evening spring activities (and really, all of your evening activities all year long!).

Kate and her husband have seven sons ages 18, 16, 14, 13, 11, 8, and 4. Email her at kmtowne23@gmail.com.

How to Avoid Mosquitos Using a Natural DIY Repellent 

With the change of seasons comes pesky ticks, mosquitoes and biting flies. Mosquitos can be quite the nuisance, producing itchy little bumps. However, on the rare occasion they have been known to be carriers of West Nile Virus (WNV). According to the New York State Department of Health, “Mosquitoes become infected (with WNV) when they feed on infected birds. The infected mosquitoes can then spread the virus to humans and other animals.” NYSDH also states that “In humans, WNV may cause a mild illness, but may also cause encephalitis (inflammation of the brain) or meningitis (inflammation of the lining of the brain and spinal cord).” While these instances are rare, it is important to reduce the threat of disease and find ways to protect yourself as well as avoid the unpleasant side effects associated with mosquito bites.

Why Are Mosquitoes and Biting Insects Attracted to Us?

It has been said that mosquitoes will travel upwards of one to two miles in search of a meal (your blood) and they are mostly attracted to carbon dioxide emitted by humans and animals. The more carbon dioxide you emit, the greater the attraction.

Genetics are also said to play a role in how humans attract mosquitos. Individuals with higher concentrations of natural steroids and cholesterol on their skin, those who produce higher amounts of acids (uric) may be more likely to attract mosquitoes.

On the upside there are some tactics to reduce the likelihood of getting bitten. There’s also a simple and effective recipe to ward off these pesky critters. 

Tips to Avoid Mosquito Bites
• Avoid wearing sweet smells, perfumes and colognes (especially those with nonanaldehyde-this will increase your chances of getting a bite by 50%)
• Avoid wearing black, cyan, red and orange. A recent study conducted by the University of Washington, found that black attracts mosquitoes the most, while colors like green, purple, blue and white may actually deter different species of mosquitoes.
• Avoid drinking alcohol, eating bananas and sweets, as these items sweeten up your blood and make you very attractive to these little vamps.
• Wear long sleeve tops and full coverage on legs, when outside during mosquito season.  Be careful not to wear loose clothing, when going outside, as loose clothes can trap insects, especially an issue for ticks.
• In addition to covering oneself, there are other options like bug repellants to help prevent bites, however avoid DEET where possible due to the potential toxicity and hazards linked to effects on the central nervous system.

Why to Avoid DEET Where Possible

DEET (also named N,N-diethyl-meta-toluamide) is one of the key ingredients found in common on-the-shelf bug repellant products. DEET is an organic solvent used in plastic and rubber cements and paint removers. The Medical Sciences Bulletin, published by Pharmaceutical Information Associates Ltd. reported, “Up to 56% of DEET applied topically penetrates intact human skin and 17% is absorbed into the bloodstream.” DEET is absorbed by the skin and gut and the most serious concerns about DEET are its effects on the central nervous system. 

A Duke University study revealed that combined exposure to DEET and an ingredient called permethrin, a mosquito spray ingredient, can lead to motor deficits, as well as learning and memory dysfunction. Another 2009 study indicated that DEET is not only a behavior modifying chemical, but that it also inhibits cholinesterase activity, one of many important enzymes needed for the proper functioning of the nervous systems in humans, animals and insects, putting it in a class with other hazardous pesticides that have been shown to do the same.

Natural Repellents As An Alternative

Natural bug repellent has a long use throughout history. Some people swear by folk methods such as ingesting large amounts of garlic, however there is little evidence as to whether or not garlic is effective for everyone. Other proactive treatments include taking Vitamin B at least a month before mosquito season, but the jury is still out on this too. While it doesn’t hurt to try these, it is suggested to wear a bug repellant, and below is an easy recipe to get you started.

Essential Oils Used  to Repel Biting Insects

First off let’s explore some plant based ingredients and essential oils that are used in natural bug repellents to ward off mosquitoes and biting insects. All of these essential oils can be purchased at www.saratogabotanicals.com: lemon eucalyptus, citronella, peppermint, lemongrass, geranium (also effective for ticks), pine, cedar, thyme, clove, patchouli, wintergreen, and tea tree (also effective for ticks).

The most effective essential oils for repelling mosquitoes include citronella, thyme oil, geranium, peppermint oil, cedar oil, patchouli and clove, which have been found to repel malaria, filarial and yellow fever vectors (in countries with these known risks) for periods of 60-180 minutes. The most effective for ticks are tea tree and geranium.

DIY Natural Bug Repellent Spray

When following this recipe it’s important not to make any essential oil substitutions without fully researching the individual oil and possible contraindications. Also safety first: Gloves, goggles, and protect your surfaces. Essential oils are strong and must always be diluted for use on the skin. The following essential oils were chosen because they are considered generally safe and non-toxic for use on people, with some exceptions. Recipes that will be used on children over the age of three should contain no more than 1% essential oils. Avoid use on children under the age of three years old. This  recipe contains approximately 2%. If you intend to use this on children, only use half of the amounts indicated for each essential oil. Avoid use if pregnant or breastfeeding and always consult your doctor should you have a chronic medical condition or concerns regarding essential oil use.

Ingredients:

• 4 oz of carrier oil (jojoba, sunflower, olive oil, neem etc)

• 15 drops of citronella oil

• 15 drops lemongrass essential oil

• 10 drops lemon eucalyptus essential oil

• 5 drops thyme essential oil

• 3 drops peppermint essential oil

Instructions:

Pour carrier oils into desired container. Add essential oil drops. Shake well to incorporate ingredients and also before each and every use. Label your product and keep it out of reach of children. 

And voila! You’ve got a natural solution to ward off those pesky biters just in time for the spring and summer months!

If there is one word to describe the current public sentiment, it’s “tired.”

For the better part of the last three years, it seems, we’ve been moving from crisis to crisis to crisis, and people are simply exhausted. 

It began with the life-bending changes that came with the pandemic, and the government’s well-intended but socially and financially damaging, and often contradictory response. We’ve been subjected to forced isolation which has exacerbated already prevalent mental health and substance abuse issues. Despite the daily sacrifices, more than a million of our friends still succumbed to the disease.

And now, even the most trivial political issues are being leveraged to pit family against family and neighbor against neighbor on a daily basis. Many of us walk on eggshells in order not to inadvertently wade into a political fight, while others troll for sport to instigate them. 

For the last year, we watched as the wanton printing of money spawned the highest inflation in over four decades, absolutely eviscerating the purchasing power of the middle and lower-middle classes, and decimating their ability to provide for their families. All the while, the Fed’s ham-handed strategy of rapid monumental interest rate increases to rein in inflation, which it insisted against every economic principle was “transitory”, has already resulted in a handful of notable bank failures, and greater economic uncertainty. 

There’s an old Chinese curse that says, “May you live in interesting times.” I think it’s fair to say that we are, and have been, and the hits just keep coming. 

For the last year, market conditions have been the worst we’ve seen in nearly fifteen years. As a Certified Financial Planner® professional, people ask me all the time if my phone is ringing off the hook. People assume there is a lot of panic among those planning for their major financial goals. The truth is, I rarely get any panicked calls. 

People have been living with heightened stress for so long that most seem to be taking the market in-stride. While past performance is no guarantee of future results, every US market downturn, no matter how deep, has eventually resolved itself, with markets going on to find new highs. The US economy is so massive and diverse that it has successfully grown itself out of every problem it has ever faced. This time should be no different.  

I know you’re tired. We’ve all been coping with the experiences of the last few years in our own ways. The tide is out right now, but it will come back. We’ll all appreciate it a bit more when it does. Continue to keep your chin up, and your head on straight. 

Remember to work with your trusted advisors to help you navigate these uncertain times. Things will get better.

Stephen Kyne, CFP® is a Partner at Sterling Manor Financial in Saratoga Springs and Rhinebeck. Securities offered through Cadaret, Grant & Co., Inc. Member FINRA/SIPC. Advisory services offered through Sterling Manor Financial, LLC, an SEC registered investment advisor or Cadaret Grant & Co., Inc. Sterling Manor Financial and Cadaret, Grant are separate entities.

People sometimes come to me unsure about the distinction between probate and non-probate assets.  The primary distinction is that probate assets are considered to be within your probate estate and therefore are controlled by the terms of your Will.  Non-probate assets are not considered to be within your probate estate and therefore are not controlled by the terms of your Will.

In order to better understand the distinction, I often describe assets as falling into one of three different baskets.

ASSET BASKET NUMBER ONE:  Asset basket number one includes all the assets you have which are titled in your name only.  They are not jointly held with anyone else and they are not payable to a named beneficiary in the event that you pass away.

ASSET BASKET NUMBER TWO:  Asset basket number two includes all the assets that you have which are jointly held with someone else.  These assets generally will automatically pass on to the other joint owner upon your death.

ASSET BASKET NUMBER THREE:  Asset basket number three includes all the assets you have which are payable to a named beneficiary outside of your Will.  These assets will pass to the named beneficiary upon your death, regardless of what your Will says.

These distinctions are important because your Will only controls the assets in basket number one.  Examples of basket number one assets includes things such as:  a car titled just in your name, stock which is only held by you, and any bank account that you have not titled in any way with someone else.  Basket one assets are probate assets.

Examples of basket two assets include things such as:  a home you own jointly with your spouse, a bank account you have jointly with a parent, and jointly held securities.  None of these assets will be controlled by the terms of your Will if you die and are survived by your joint asset owner.  Basket two assets are non-probate assets.

Examples of basket three assets include things such as:  life insurance payable to a specific person or persons, retirement accounts (like an IRA or 401k) payable to a specific person or persons, and anything you have in a Trust – when the trust provisions do not make the assets payable to your estate upon your passing (which they generally do not).  Basket three assets are non-probate assets.

Understanding these distinctions are critical to proper estate planning.  If you meet with an attorney to discuss drafting estate planning documents like Wills and/or Trusts, you must make clear to that attorney exactly what assets you have and which basket they fall into.

People sometimes make the mistake of thinking that their Will can override the non-probate asset character of a basket two or basket three asset.  For example, they may think that regardless of who they list as a beneficiary on their IRA, if their Will leaves all their assets to their spouse, then their spouse will receive all their assets of any type.  This is not true.  If an asset falls in basket number two and is joint with someone other than their spouse, then that joint owner will receive that asset upon their death.  As an additional example, if an IRA is payable to someone other than their spouse, then that other person will receive that IRA upon their death.

It is critical as part of your estate planning to review the status of all your assets.  To the extent you own anything jointly with someone else, you need to confirm who that joint owner is.  To the extent you own anything payable to a named beneficiary, you need to confirm that the beneficiary listed is the one you wish to receive that asset upon your passing.

As you can imagine, sometimes people lose track of the status of their basket two or basket three assets.  For example, they may have forgotten that the designated their four children as the beneficiaries of their IRA, even after they had a falling out with one of the children and intended to remove them as a beneficiary.  These types of mistakes can lead to significant assets going to beneficiaries who should not ideally receive them.

If you are getting ready to consider estate planning, you should get together a list of your assets and determine which of the three baskets each asset falls into.  That information will be invaluable in working with a professional to develop a plan that is right for you.

Matthew J. Dorsey, Esq. is a Senior Partner with O’Connell and Aronowitz, 1 Court Street, Saratoga Springs. Over his twenty-five years of practice, he has focused on the areas of elder law, estate planning, and estate administration. Mr. Dorsey can be reached at 518-584-5205, mdorsey@oalaw.com and www.oalaw.com

We observe Lent in our house, which refers to the six weeks before Easter, starting with Ash Wednesday. It’s meant to be a time of fasting and prayer in preparation for celebrating the most holy time of our faith calendar, thus mirroring the forty days Jesus spent in the desert praying and fighting off temptations as told in the books of Matthew, Mark, and Luke in the Bible. We are currently finishing up the second full week of Lent.

Catholics traditionally give up certain things that we enjoy during Lent, as you might give up unhealthy foods if you’re training to run a marathon, or give up watching late-night TV the week before a big test. These self-imposed restrictions help us turn our minds and hearts toward Easter; they help us “get healthy” spiritually.

For children, the idea of “giving something up for Lent” has predictable and often hilarious results. Are there any Catholic children who haven’t joked (in all seriousness!) that they’ve decided to give up school this Lent? Or homework? Or doing their chores? Each child thinks they’re the first one to think of this, and each child just about dies laughing over it. My four-year-old understands more this year than he ever has, and thinks his brothers’ crazy ideas about giving up eating vegetables and giving up going to bed early on school nights are the funniest things he’s ever heard.

Then there are the children who take the idea of Lenten sacrifice very seriously and try to make it as hard as possible for themselves and tell me that they’ve decided to give up their very favorite things. Except, when your very favorite thing is milk, I’m not going to let you give it up! Nor when you want to give up reading, or going outside to play. Even things like “giving up movie night with the family” aren’t okay with me — things that are good and healthy for the mind, body, soul, and relationships are, in general, not included in the list of the things that children should be giving up, as far as I’m concerned.

As long as they don’t want to give up good and healthy things, though, I don’t generally mind if my big boys decide to make Lent extra Lent-y. I’ve had boys decide to give up all TV, for example, and video games, and non-school computer-related stuff, and it’s definitely hard for them! I admire their struggle and find it inspiring for my own efforts. It’s always interesting, though, that with these hard decisions comes extra considerations: if you give up TV, does that mean *all* the things that are on the TV screen? Or just shows on cable? What about movies? Does Netflix count? What about YouTube? Can you sit in the room with the TV on as long as you don’t look at it? (My four-year-old, after he’d finished guffawing at his brothers’ jokey ideas, told me he’s giving up TV. I told him *absolutely not*.)

Even when the kids give up the “normal” things for Lent, I still find them tweaking their chosen sacrifices throughout the first week or two. Does giving up dessert mean all dessert? Or maybe just candy? (They always seem to figure this out just at dessert time — especially when cookies are on the menu.) But then, does giving up candy mean all candy? Or maybe the boy really meant non-peanut butter candy? (This is always figured out just when Reese’s are being passed out, amazing.) But after the first week or two, things settle, and the boys are resigned to the fact that there will be times over the next few weeks until Easter that their chosen sacrifice is extra hard — which is the whole point.

Then there are Sundays, which are a little bit controversial. Some people believe that Sundays are not technically a part of Lent; as a result, many Catholics will have what they gave up for Lent on Sundays. Others, however, find this to be terrible! Weak! In this, there is no teaching (other than the Sundays of Lent are, indeed, part of Lent), so to each his or her own. But I will tell you that in my house we’ve always done “the Sunday thing” — had the thing we gave up on Sundays — so on Sundays there is a lot of “I can have dessert today, whee!!” and trying to finagle extra dessert because of it: “But I haven’t been able to have any dessert all week and everyone else could!” Or, “I can play video games today, so I should have the first turn, since everyone else was able to play yesterday and Friday!”

I don’t really mind the search for loopholes and the tweaks — it’s so human! And I so appreciate the willingness to grapple with this hard thing and find a way to do it, rather than refuse to do it at all. It’s like that saying attributed to G.K. Chesterton: “If a thing is worth doing, it is worth doing poorly.” And in doing it, over and over, one will get better at it! Or so I remind myself as I break up yet another squabble over whether or not it’s unfair to have the TV on at all when one member of our household has given it up for Lent. Sigh.

Kate and her husband have seven sons ages 18, 16, 14, 13, 11, 8, and 4. Email her at kmtowne23@gmail.com.

Quite often, when I am introduced to someone they ask, “What do you do for a living?” and I reply, “I am an Optician and practice owner.”

“Oh, so you’re an eye doctor?” they will say.

“No, I own a practice and I employ eye doctors, specifically Optometrists.”

Next they will ask, “I have never understood what the differences are between Optometrists and Ophthalmologists?”

It is then that I proceed to explain the importance of all three professions when it comes to preserving sight and looking great!

Medical Device and  Fashion Advice

In NYS Opticians are licensed to interpret and fit a prescription pair of glasses and many Opticians also become contact lens certified which allows them to interpret a prescription, fit and prescribe contact lenses. The Optician will look at your Rx and at your face, discuss your uses and lifestyle and then make recommendations about which frames will best accommodate your prescription on your face and work with your use of them, (i.e. If you are typically very rough with your belongings, they may suggest a frame made of surgical steel or titanium). The Optician is typically the most knowledgeable in the office about lens materials and treatments that will benefit each Rx. Opticianry it is one of the only professions that combines “medical device with fashion advice.” They will ensure that you end up with glasses that help you to see better and look great!

Primary Care Physician

Optometrists are the Primary Care Physician for your eyes. A comprehensive medical eye exam by a thorough optometrist will give the doctor a lot of information about your overall health. The eye is the only organ of the human body that a doctor can actually witness blood flow in real time just by looking into the back of your eyes. The doctor can detect hypertension, diabetes, macular degeneration, cataracts and several other more serious conditions and diseases.

Optometrists are the professional experts at determining glasses and contact lens prescriptions. After four years of college they go on to four more years of Optometry school where they spend the bulk of their education on the eyes as an organ, teaming and tracking, convergence, eye health including disease diagnosis, treatment and refraction.

If your Optometrist diagnoses a condition or disease that requires further treatment, they will refer you to the Ophthalmologist who specializes in that condition or disease. For example, if your eye doctor diagnoses you with a cataract, they will send you to an Ophthalmologist who specializes in cataract surgery. If you have a retinal diagnosis, your will be sent to the Ophthalmologist who specializes in treating retinal diseases.

Medical Surgeon

Ophthalmologists are medical doctors who go on to specialize in the diagnosis and treatment of eye diseases and perform eye surgery. Many Ophthalmolgists specialize further by treating only specific diseases and are experts in retinal issues or glaucoma or cataract surgery. Some MDs specialize further practice as neuro-ophthalmologists or pediatric surgeons.

In order to obtain care from the best MD for your eyes and your specific treatment needs, your Optometrist is the expert at referring you. Based on their knowledge and experience with the MDs in your local area, they will know where to send you. They will also know when it may be best to seek treatment outside of the area in extreme cases where treatment by a local expert for your condition is not available.

Nothing replaces a comprehensive annual eye exam by your trusted Optometrist when it comes to preserving your eye-health. The perfect combination is a knowledgeable Optician to interpret and fit you to prescription eyewear that both helps you to “see” optimally with the latest in digital lens design technology paired with a frame that is tailored to you so you leave “looking” great!

Finally, an exceptional pair of glasses does not have to break the bank! Look for sales and deals at your local optical businesses. Many offer seasonal and on-going sales and promotions as well as budget packages. The services and high- end products offered by your local businesses typically far exceed those found at “supposed” discount chain stores and on-line vendors. 

Susan Halstead is a NYS and Nationally Licensed Optician who has been at Family Vision Care Center for 30 years. Susan is both the Optician and Owner and can be reached for questions or comments at 518-584-6111 or Susan@familyvisioncarecenter.com

Posture is the position in which we hold our bodies while standing, sitting, or lying down. Healthy posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Our everyday movements and activities can affect this alignment and put stress on joints and muscles, sometimes resulting in pain and potentially permanent damage if left unchecked over time. Utilizing proper ergonomic and movement strategies can help prevent these problems.

Why is posture important?

We do not consciously maintain our posture; instead, certain muscles normally do it for us. Several muscle groups, including the hamstrings and large back muscles, are critically important in maintaining our posture. These postural muscles, along with others, when functioning properly, prevent the forces of gravity from pushing us over forward. Postural muscles also help maintain our balance while we move.

A healthy posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities. Correct posture also:

• Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.

• Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.

 • Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.

• Helps prevent muscle strain, overuse disorders, and even back and muscular pain.

What can affect my posture?

To maintain healthy posture, you need to have adequate and balanced muscle flexibility and strength, normal joint motion in the spine, as well as postural muscles that are balanced on both sides of the spine. In addition, you must recognize your postural and movement habits at home and in the workplace and work to improve them, if necessary.

Poor posture and poor movement patterns can lead to excessive strain on our postural muscles and may even cause them to relax when held in certain positions for long periods of time. You can typically see this in people who bend forward at the waist for a prolonged time in the workplace. Their postural muscles are more prone to injury and back pain.

Several contributing factors can put a strain on posture. The most common are stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning, leading to pain or overuse injuries in some cases.

Can I improve my posture?

Awareness of your posture, along with an understanding of healthy movement strategies, will help you consciously correct yourself. Your doctor of chiropractic can further assist you by recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing better postures during your work or recreational activities, reducing your risk of injury.

Ergonomic Considerations

How we hold and move our bodies every day, even while doing something as simple as sitting at a desk or standing in place, can have an impact on our posture. Below are some general ergonomic tips to help reduce the chance of pain and injuries:

While sitting at a desk:

• Keep your feet on the floor or on a footrest, if they don’t reach the floor.

• Don’t cross your legs. Your ankles should be directly in front of your knees.

• Keep a small gap between the back of your knees and the front of your seat.

• Your knees should be at or below the level of your hips.

• Adjust the backrest of your chair to support your low- and mid-back or use a back support.

• Relax your shoulders and keep your forearms parallel to the ground.

• Avoid sitting in the same position for long periods of time. Take breaks and move your body.

When standing:

• Bear your weight primarily on the balls of your feet.

• Keep your knees slightly bent.

• Keep your feet about shoulder-width apart.

 • Let your arms hang naturally down the sides of the body.

• Stand straight and tall with your shoulders pulled down and backward.

• Tuck your stomach in.

• Keep your head level. Your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.

• Shift your weight from your toes to your heels, or one foot to the other, if you must stand for a long time.

When lying down in bed:

• Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your individual comfort should guide your choice.

• Choose the right pillow, too. Special pillows are available to help with postural problems resulting from poor sleeping positions.

• Avoid sleeping on your stomach.

• Sleep on your side or back, which is often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.

Dr. Matt Smith has been a Chiropractor in Saratoga Springs for 36 years. He and his daughter Dr. Kevy Smith Minogue can be reached at 518-587-2064 or at MySaratogaChiropractor.com.