Health mind body 2016 by Daily Courier

FEBRUARY 2016

INSIDE STUFF 5 SAVE MONEY AND GET IN SHAPE 10 EXERCISE EMPOWERS SENIORS 12 HEALTH BENEFITS OF READING

A SPECIAL SUPPLEMENT TO

Thinking ahead this spring to ease COPD symptoms Spring is coming early to the Thompson gestions isn’t enough. The medication they’re Okanagan, and already it is the start of allergy taking may not be working effectively or there season. For people who have Chronic Obstructive may be uncomfortable side effects. “There are Pulmonary Disease (COPD), these allergens can options for people who have trouble managing make their COPD symptoms worse. It can be- their COPD ,” Tessier said. “Talk to your doctor come harder to breathe with the pollen and dust about your medications or go online and research in the air. Even the gas from our favourite barbe- clinical studies and other information about cues can cause breathing problems. COPD, ” he said. Trevor Tessier, a Kelowna-based resCurrently there are clinical studies piratory therapist, who also works on for patients who are having difficulty new research study treatments for managing their COPD and who live in COPD, offers some quick suggestions the Kelowna, Kamloops, Penticton and to help ease those COPD symptoms. West Vancouver areas. “Clinical stud“First, when you’ve been outside, ies are how new medications are testworking in the garden or even doing ed and entered into the market,” he errands, change your clothes when you said. come inside. That will help keep all the “The best advice I can give patients Tessier pollen and allergens from circulating to manage their COPD is to take charge through the house,” he said. of their health,” said Tessier. “Exercising slowSecond, “remember to replace your air condi- ly, take your time spring cleaning the house, tioning and furnace filters. A good rule is to re- garage or man-cave and learn the difference beplace them when the time changes – spring and tween allergies and a COPD exacerbation.” fall.” In the Thompson Okanagan area, call 1-888His third piece of advice is to use a vacuum 736-0665 to see if you qualify for free spiromecleaner with a HEPA filter. “This will help keep try and pulmonary function testing which could the dust, pollen and allergens from recirculating lead to participation in a clinical research study in your home,” he said. to evaluate different options. For some COPD patients, following these sug— Supplied

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Do you have “normal” test results, but s ll not feel you’re in “op mal” health? Dr. De Pieri oﬀers a variety of tes ng op ons with conven onal and complimentary therapies for hormone balancing, thyroid and adrenal health.

DESIGNING healthy spaces

Time has come to recognize how ‘space’ impacts our health

here is a growing recognition of the fact people cannot be in unhealthy spaces; whether at work, home, care home, hospital, etc. Many of us spend the majority of our time inside a controlled, contained, “space.” There is a myriad of ways in which the design of built environment impacts our health. We have seen in recent years terms like “smart growth,” eco-friendly or net zero—and a growing interest in collaboration of urban planning, health professionals and the population at large,

to change how we look at our “space.” Decades ago, environmental health focused on chemicals and the person. Today, we see an interest in the relationship between space and health. Choosing multi-use sites to take advantage of existing services, and reduce the use of cars, will promote walking and social connectivity. We realize so many people have the same type of poor health and it is not necessarily caused by a lack of discipline but may be a result of the built environments. Kelowna-based GTA Architecture Ltd., has designed Collett Manor at 2169 Pandosy St. with that in mind. “We are headed into an era of awareness that is unparalleled in terms of multi-lev-

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eled integration of living and health. Components which when combined in the proper sequence and magnitude will shape the future housing type and the living style.” Certain elements of the built environment have shown to have a negative on mental health, stress, recovery times, worker productivity and social well-being. Principal Garry Tomporowski, architect AIBC, AAA, is concerned about the integration of a number of items, factors and components, skillfully assembled — technically, logically, emotionally and even spiritually. This project is designed and striving to be WELL certified, a first in Canada. Some features may include: — Heating, ventilating, and air conditioning with ultraviolet light providing a healthy space — In-floor radiant heating, rather than forced air systems — Flooring material that deactivates bacteria; — Landscaping that is edible and non-toxic; — Acknowledge tradition in design, flow and harmony with Feng Shui — Clay plasters and no VOC paints paint WELL measures attributes of buildings that

impact occupant health by looking at seven factors of building performance: air, water, nourishment, light, fitness, comfort and mind. It is composed of more than 100 features that are applied to each building project. There are three levels of WELL certification: silver, gold and platinum. In October 2015, in partnership with Mayo Clinic, Delos opened the Well Living Lab, which is the first scientific centre to use human-centered research to understand the interaction between health and well-being, and indoor environments. The physical environment impacts outcomes among all people; the home owner, business owner, patients, family, and staff. Several studies show that different aspects of the physical environment—such as the unit layout, supportive features and finishes, reduced noise, as well as access to outdoor spaces—may be linked to better outcomes, including improved sleep, better orientation and way finding, increased social interaction, and increased overall satisfaction and well-being. For more information please visit our website 2169Pandosy.com or call 877-773-7071. — GTA Architecture Ltd.

Farmers’ markets pick Kelowna Nourish + Flourish chance for farmers to plan for season B.C. farmers’markets will gather in Kelowna, March 4-6 for the BC Association of Farmers’ Markets (BCAFM) annual conference, Nourish + Flourish. Over 100 farmers’market organizers, farmers and food producers, artisans, and community leaders from across B.C. will gather at the Delta Grand Okanagan Resort & Conference Centre to explore how healthy farmers’ markets can support healthy communities in the coming season. “Many of our 125 member farmers’ markets are extending their reach beyond the market, to serve as community hubs where issues of healthy eating, food supply security and sustainability can be tackled,” BCAFM executive director Elizabeth Quinn said. “Farmers’ markets, big and small, support healthy local economies, by bolstering small business development and keeping dollars within the community. In the past year, farmers’ markets sales have increased by 11 per cent in B.C.” B.C. farmers’ markets inject nearly $170 million annually, according to a 2012 Social and Economic Benefits study by the BCAFM and David Connell of University of Northern British

Columbia. Over 15 events and workshops will be lead by B.C.’s health and local food experts on hot topic issues including, food waste reduction, farmland protection and food safety. Speakers will include Shauna MacKinnon from the Canada Organic Trade Association, Connell and representatives from Interior Health, Kamloops Food Policy Council and the Central Okanagan Food Policy Council. The event will be held in partnership with the Kelowna Farmers’ and Crafters’ Market. It will include the third annual Farmers’ Market Awards which celebrates those who have made outstanding contributions to B.C.’s farmers’ market sector. The top farmers’ markets, market manager, and vendor of 2015 will be honoured at a banquet dinner and awards ceremony, featuring locally sourced food and drink on March 5 at Sandhill Winery. Tickets and more information are available on the BCAFM website. Visit bcfarmersmarket.org or facebook.com/BCAFM.

Falls serious for seniors — but can be prevented

Mary Bermudez

Falls No. 1 cause of injury-related deaths, hospital stays, visits to the ER — but exercises like core strengthening can help you prevent them

alls happen every day, across all age groups. For children and youth, it might be a fall off playground equipment or a bicycle. For adults, it might be a fall off a ladder or slipping on the floor at work. For older adults, most falls occur in the home. You may think that falls are harmless events, but that is not always the case. Falls are the number one cause of injury-related deaths, hospital stays, visits to the emergency room and the most common cause of permanent disability for children, adults, and seniors. For youth, falls are second only to car and bike crashes. According to a recent report from the BC Injury Research and Prevention Unit, in 2010, falls in B.C. cost our province $1.2 billion. While falls are common among all age groups, older adults are far more likely to suffer an injury or die as a result of a fall. Women over 65 are the highest risk group, with almost double the rates of deaths, hospital stays, visits to the emergency room and permanent partial disability than older men. What can be done to prevent falls? While you might think that falls are just “accidents” — that we cannot keep them from happening — nothing could be further from the truth. There are many things that can be done to prevent falls. The No. 1 reason seniors fall is because they are not active enough and their muscles become weak due to too much sitting. While you should always consult your doctor before beginning an exercise program, the best advice for all ages is to get active, and include strength and balance training in your routines. Tai Chi has been shown to be effective at preventing falls in seniors. The Get Up and Go and Osteofit programs offered at Kelowna’s Parkinson Recreation Centre are also excellent. Taking more than five medications also increases the risk of falling, as many medications have dizziness or drowsiness as a side effect. Sleeping pills should be avoided, if possible. It is important to tell your doctor or pharmacist about all the medications you take and to make sure you take your medications as directed. If you think your medications are making you dizzy and might cause you to fall, be sure to tell your doctor or pharmacist right away.

Don’t stop taking your medication without speaking with your doctor first. Be especially careful when you are starting a new medication as the side effects may be worse at the beginning. Other things seniors can do to reduce the risk of falling and sustaining an injury include: Reduce clutter inside your home, especially on the floors. Make sure all outdoor pathways and stairs are well lit and free of ice, snow and leaves. Avoid using ladders or step stools. Move things down to where you can reach them and/or ask a neighbour, family member or friend for assistance. Use handrails and remove your reading glasses when going up and down stairs. Wear comfortable low-heeled shoes that provide good support. Eat healthy foods and drink lots of water – poor nutrition and dehydration can cause dizziness. Avoid rushing and “multi-tasking.” Be more mindful of where you put your feet and stay alert to your surroundings when you are walking. Have your vision checked each year. Wear your glasses and hearing aids. Consider using a walker or cane to help with getting around. For more information about fall and injury prevention, visit the Your Health section at interiorhealth.ca. — Interior Health

The Scoop on Fido’s Poop!! Since this issue is about health & nutrition, what better time to talk about your dog’s stool!! Nobody wants to talk about it. We are a little bashful of the discussion but at the same time curious. Since our beloved dogs cannot talk, the appearance of their stool tells us a huge amount of information about Fido’s overall health. Just like Diamonds are evaluated by the four Cs —colour, clarity, carat weight, and cut grade—Fido’s stool is evaluated by the following: Colour, Shape, Consistency, Size, and Content. It is amazing what your dog’s stool can tell you about their health, this knowledge can be used to help you better care for your furry family member! With PooCrew weekly services we can help monitor Fido’s overall health when we pick up where they left off! Our staff are trained “PooFessionals” in disease types, sanitation practices, dog bite prevention, dog body language, and most importantly customer satisfaction!! PooCrew Kelowna is a pet waste management business, “We Clean Your Dog’s Contribution To Your Yard, Quickly & Easily.”!!!!

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Committing to multiple personal training sessions as opposed to paying on a session-by-session basis is one way to save money when trying to get in shape. he costs of getting fit can sometimes seem formidable. Men and women on budgets may feel gym memberships, home exercise equipment or costly personal training are simply beyond their means. Such concerns can have long-term negative impacts on individualsâ&#x20AC;&#x2122; health, which only highlights the need to find ways to save when attempting to get in shape. While there is no shortage of ways to spend money when trying to get back in shape, there are even more ways to save when adopting a healthier lifestyle. Buy in bulk. Many professional fitness services, whether itâ&#x20AC;&#x2122;s gym memberships or personal training sessions, offer greater discounts to individuals willing to make bigger commitments. Men and women who commit to a 12-month gym membership instead of going month-to-month can typically save a substantial amount of money each month by making such long-term commitments. For example, a gym may charge $89 for a month-to-month membership, but only $69 per month for people who commit for a full year. Thatâ&#x20AC;&#x2122;s a savings of nearly 23 percent. Personal trainers also typically offer considerable discounts to clients who commit to a greater number of sessions than those who purchase one session at a time. Join a gym at the right moment. Many gyms capitalize on peopleâ&#x20AC;&#x2122;s New Yearâ&#x20AC;&#x2122;s resolutions to get fit by offering steep discounts to men and women who sign up at

the end of December or in January. Others may discount memberships in late winter when people want to get in shape before the return of beach season. Signing up during the height of discount season or duing anniversary or holiday deals can save you a lot of money over the course of the year. Work out at home. If a gym membership is simply beyond your means, create your own workout area at home. Visit a nearby sporting goods store and purchase some weights and go for jogs around the neighborhood to meet your daily cardiovascular exercise goals. If space is limited at home, embrace yoga. Yoga provides both strength and balance training, and all you need is room for a yoga mat. Investigate your health insurance. Many health insurance providers offer gym membership rebates to their customers. If you have never had a gym membership in the past, you may not even know if your provider offers this benefit. Gym membership rebates typically require that policy holders visit their gyms â&#x20AC;&#x2DC;Xâ&#x20AC;&#x2122; number of times in a six- or 12-month span (i.e., 50 times in six months or 100 times in 12 months) in order to earn rebates. A $400 annual rebate on a gym membership that costs $69 per month cuts the yearly cost of that gym membership by nearly 50 percent. If your existing insurance plan does not offer such rebates, speak with your employer about including it when the time comes to renew the insurance offerings in the future. Getting fit does not have to break the bank. Health-conscious men and women can find numerous ways to save on their journeys to living more active lifestyles.

Local cardiologists, patients contribute to high cholesterol treatment Kelowna researchers and study patients can be very proud of their contribution to the advancement of new care options for the prevention and treatment of heart disease through their collaboration in global studies. One of their study medications, Rapatha, has just recently received Health Canada approval for the effective treatment for high cholesterol. Heart disease is the No. 1 cause of death in the world and research is being carried out globally in universities, hospitals and clinics to find ways to save lives. Polasek Kelowna cardiologists Dr. F.A. Halperin, Dr. Peter Polasek, Dr. K.J. Pistawka and their partners in research, the Medical Arts Health Research Group and most importantly— Kelowna patient volunteers—have been instrumental in providing the necessary data to support recent approvals received from Health Canada for an effective treatment for high cholesterol levels. The new drug, popularly known as the PCSK9, is a monoclonal antibody, a member of a new class of drugs proving effective in diseases such as lupus, Alzheimer’s, osteoarthritis and rheumatoid arthritis. Patients have been volunteering in this study for over four years. “Without the dedication of the doctors and clinical patients, the approval of Rapatha…would have not been possible,” Sara Burgess, study co-ordinator, said. The medication fights elevated cholesterol, a recognized risk factor for cardiovascular disease. “Through these studies, we hope to provide important information which will help patients and caregivers make the best decisions for their care and well-being,” said Donna Benson, founder of the Medical Arts Health Research Group. For more information about participating in studies, call 1-888-490-4320 or visit the web at HealthResearch.ca.

THIRD ANNUAL OKANAGAN

Embrace Aging Month

MARCH 2016

Presentations are free and open to the public — everyone is welcome! TUESDAY, MARCH 1, 5:30-7:30 pm

THURSDAY, MARCH 10, 5-7 pm

Savvy Seniors: New communication technologies and you

Got rhythm? Getting to the heart of atrial ﬁbrillation The Bohemian Café, 524 Bernard Avenue, Kelowna

Okanagan Regional Library, 1380 Ellis Street, Kelowna

TUESDAY, MARCH 15, 2-3 pm

WEDNESDAY, MARCH 2, 2-3 pm

Singing makes everything better!

Am I kind? Person-centered wellness in residential care*

Okanagan Regional Library, 2800 – 30th Avenue, Vernon

Cottonwoods Care Centre, 2255 Ethel Street, Kelowna THURSDAY, MARCH 3, 11 am-12 noon

Risk taking by older adults: Contradictions and controversies* UBC Okanagan, Reichwald Health Sciences Centre, RHS 129 MONDAY, MARCH 7, 12-1 pm

So, YOU are in the hospital: What to expect from your Interior Health hospital pharmacist during your admission* UBC Okanagan, Reichwald Health Sciences Centre, RHS 129 TUESDAY, MARCH 8, 10-11 am

The Canadian Virtual Hospice Loss and Grief Interactive Tool for patients and families* UBC Okanagan, Reichwald Health Sciences Centre, RHS 260 LT

WEDNESDAY, MARCH 16, 10-11 am

Listen Up: Hearing and healthy aging for older adults Parkinson Activity Centre, PAC Meeting Room, 1800 Parkinson Way, Kelowna THURSDAY, MARCH 17, 9-10:30 pm

Okanagan Men’s Shed Open House: Building the well-being of men in the community Hawthorn Park Retirement Community, 867 KLO Road, Kelowna THURSDAY, MARCH 17, 2-3 pm

Tossin’ and Turnin’? Sleep tips for seniors Parkinson Recreation Centre, Gala Meeting room, 1800 Parkinson Way, Kelowna TUESDAY, MARCH 22, 2-3 pm

WEDNESDAY, MARCH 9, 2-3 pm

Making room for older adults: Increasing the liveability of homes and communities*

Public transportation accessibility and options for seniors

Penticton Community Centre, Meeting Room 2, 325 Power Street, Penticton

Parkinson Recreation Centre, Gala Meeting room, 1800 Parkinson Way, Kelowna

THURSDAY, MARCH 24, 12-1 pm

THURSDAY, MARCH 10, 10 am-2 pm

Seniors’ Exercise Fair: Exercise is Medicine Open House Parkinson Activity Centre, 1800 Parkinson Way, Kelowna

Options for a dementia-friendly community: Experiences from Sicamous* UBC Okanagan, Reichwald Health Sciences Centre, RHS 129 * Event available via webinar, please register. All events are in PST. Follow us on Twitter @Embrace_Aging

Free registration: ihlcdp.eventbrite.ca

What you should know about diabetes and feet

Damaged nerves won’t tell you what’s wrong with your tender tootsies

eople with diabetes can develop many different foot problems. Even ordinary problems can get worse and lead to serious complications. Foot problems most often happen when there is nerve damage, also called neuropathy. Although it can hurt, diabetic nerve damage can also lessen your ability to feel pain, heat, and cold. Loss of feeling often means the patient may not feel a foot injury. They easily could have a tack or stone in their shoe and walk on it all day

without knowing. A blister could be the result without feeling it. Patients may not notice a foot injury until the skin breaks down and becomes infected. Poor blood flow or changes in the shape of your feet or toes may also cause problems. Calluses occur more often and build up faster on the feet of people with diabetes. This is because there are high-pressure areas under the foot. Too much callus may mean that the patient will need therapeutic shoes and custom made orthotics. Professional help is strongly advised here. Calluses, if not trimmed, get very thick, break

down, and turn into ulcers (open sores). Never try to cut calluses or corns yourself — this can lead to ulcers and infection. Let your health-care provider cut your calluses. Ulcers occur most often on the ball of the foot or on the bottom of the big toe. Ulcers on the sides of the foot are usually due to poorly fitting shoes. Remember, even though some ulcers do not hurt, every ulcer should be seen by your health care provider right away. Neglecting ulcers can result in infections, which in turn can lead to loss of a limb. After the foot ulcer heals, the foot has to be treated carefully. The patient may need to wear special shoes after the ulcer is healed to protect this area and to prevent the ulcer from returning. 49-85 per cent of leg and foot ulcerations can be avoided through education, monitoring and early treatment. People with Diabetes can help avoid foot problems. First, control your blood sugar levels. Good foot hygiene is also crucial: • Check your feet every day • Wash your feet every day • Keep the skin soft and smooth

• Smooth corns and calluses gently • If you can see, reach, and feel your feet, trim your toenails regularly. If you cannot, ask a health care provider to trim them for you. • Wear shoes and socks at all times • Protect your feet from hot and cold • Keep the blood flowing to your feet Poor circulation (blood flow) can make your foot less able to fight infection and to heal. Diabetes causes blood vessels of the foot and leg to narrow and harden. You can control some of the things that cause poor blood flow. One of the biggest threats to your feet is smoking. Smoking affects small blood vessels. It can cause decreased blood flow to the feet and make wounds heal slowly. A lot of people with diabetes who need amputations are smokers. By Erhard Marenbach Supplied by Erhard’s Orthopedics Ltd. 2-1551 Sutherland Ave. Kelowna, BC V1Y 9M9 1-250-762-6228 www.erhards-orthotics.com

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Exercise tips for beginners he right combination of diet and exercise is one of the keys to a long and healthy life. While many people find adapting to a healthier diet challenging, that challenge often pales in comparison to the intimidation felt when working out for the first time in years. Exercising after an extended period of inactivity may intimidate people who choose to workout at gyms, where fellow gym members may appear to be in tip-top shape. Overcoming that intimidation factor can be as simple as working out with a friend or working with a personal trainer, each of whom can offer the support and guidance beginners need when reacclimatizing themselves to more active lifestyles. In addition to the buddy system, beginners can employ the following strategies to make their return to exercise go as smoothly as possible. Gradually build up your exercise tolerance. When you exercise, your body releases neurotransmitters known as endorphins, which trigger positive feelings in the body. Those positive feelings can be addictive, but it’s important that beginners do not go too hard too quickly when beginning a new exercise regimen. Gradually build up your exercise tolerance, exercising two or three days per week and taking a day off between workouts when you start. As your body becomes more acclimated to exercise, you can start to workout more and with more intensity. Stretch after working out. Stretching can improve flexibility, and that may decrease your risk of future injury. In addition, improved flexibility may improve your exercise performance by improving your range of motion and helping your muscles work more effectively. Muscles contract during a workout, and stretching after workouts can help reset those muscles to their natural position. Include both static stretching and foam rolling in your post-workout stretching routine. Find a routine that works for you. Many men and women feel they must sign up for a gym membership upon resolving to adopt a more active lifestyle. While gyms afford you the opportunity to strength train and get in your cardiovascular exercise, they’re not for everyone. The best approach and the one that’s likely to be most successful over the long haul is to find an exercise routine that engages you and that you find enjoy-

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Stretching after a workout can improve flexibility and help muscles work more effectively.

able. If the gym is not for you, try to find a routine that still includes both strength training and cardiovascular exercise. Strength training can make your body more durable, and cardiovascular exercise can reduce your risk for various health problems, including heart disease. Track your progress. One way to stay motivated is to keep track of your progress. If you’re working out but not monitoring your results, you may not feel like you’re getting anywhere. Keep a workout diary, tracking both your successes and failures, so you can see what’s working and what’s not. The longer you stay committed to your workout routine, the greater the likelihood that you will be tracking more successes than failures, and those successes can provide the motivation to keep you going on those inevitable days when you want to skip workouts. Returning to exercise after an extended period of inactivity can be quite the challenge, but it’s nothing motivated men and women cannot overcome.

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Exercise empowers seniors UBC researcher investigates fall prevention for the elderly, especially women

Did you know?

Assoc. Prof. Jennifer Jakobi in her lab at UBC’s Okanagan campus.

Eye exams are recommended to identify vision problems in their infancy. Many eye experts advise the average person should have an eye exam every one to three years, depending on his or her age. The American Optometric Association says children should have their first eye exam at six months of age. Subsequent exams can take place at age 3, and then when the child is beginning school. If an eye doctor determines a person has a condition that requires monitoring, more frequent exams may be advised. Consult with an eye doctor if you have questions on when to schedule an eye examination or if you are experiencing vision problems.

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UBC Okanagan’s Jennifer Jakobi studies the frailty of our aging population: how to recognize it, how to deal with, and how to ensure it doesn’t rob seniors of their independence. “Most people hope to age with grace and dignity,” says Jakobi, an associate professor in the School of Health and Exercise Sciences. “But the reality is, aging is really hard work—and even more physically difficult for women. I am looking at why this is, and methods to help people embrace aging while keeping themselves fit, healthy, and independent for as long as possible.” Jakobi conducts research with the Healthy Exercise Aging Lab (HEAL) group. She is also a key contributor to the Institute for Healthy Living and Chronic Disease Prevention, which is co-hosting with Interior Health 14 free public events in March throughout the Okanagan. The “Embrace Aging Month” series includes presentations on many areas of health and well-being that are key to aging well. Last spring, Jakobi was awarded a UBC Killam Research Fellowship for a recognized study leave, allowing her time to pursue research that investigates the underlying contributing factors to older adults falling in later life. Accidental falls account for more than half of the injuries among Canadians aged 65 years and over, and falls are responsible for 40 per cent of admissions to nursing homes, according to the Public Health Agency of Canada. Factors such as muscle strength, steadiness, balance and physical activity contribute to functional independence. By preventing the loss of functional independence, Jakobi explains, the research can help preserve older adult’s quality of life. “The aim of my research is to help men and women live confidently and independently in their own homes.” There are three major risk factors for our aging population: disease, disability and frailty. Jakobi says only 30 per cent of aging people rec-

ognize they are becoming frail; another 20 per cent of the population is unidentified, missed, or in denial about frailty. Of these three risk factors, she believes frailty is the one that older adults can control and minimize by recognizing it and changing it with exercise. She uses five major characteristics to identify frailty. These include unintended weight loss of 10 or more pounds in the last year, exhaustion, low physical activity, muscle weakness, and slow walking speed. A senior who may have two of these symptoms is “pre-frail,” and someone with three or more is frail. The good news, Jakobi says, is that by recognizing symptoms early, and defining individuals as pre-frail people can address the issue. Early identification and exercise are the key. She suggests moderate to brisk exercise: “You should be exercising at least three times a week for 30 to 45 minutes.” That might seem like a lot for people who have never formally engaged in exercise but once it becomes a part of your physical routine, it also adds a social element. That combination adds quality to ageing. Don’t give up too soon, Jakobi adds. There are lots of activities and programs available—you need to find the right fit for you. All exercise programs should cover the magical combo of aerobic and strength training, with a little work on balance and flexibility. Introducing seniors to different ways to exercise is the focus of the Seniors’ Exercise Fair on March 10 from 10 a.m. to 2 p.m. at the Parkinson Activity Centre as part of Embrace Aging Month. Everyone is welcome to attend. For more information about the Embrace Aging Month events, visit the website for the Institute for Healthy Living and Chronic Disease Prevention—ihlcdp.ok.ubc.ca—or follow on Twitter @IHLCDP.

Prescription for health By KARLENE SEWELL

What if you could ask your doctor for a prescription that improves heart and lung function and increases strength? Side effects include more energy, reduced stress, improved sleep, and connecting with people just like you. Is it a pill? No. The answer is exercise: Your doctor can now provide a prescription for exercise that gets you connected to the right programs and services to meet your health needs. Exercise is Medicine is a national program through which health care professionals promote physical activity as a chronic disease prevention and management strategy to improve the health of Canadians. Statistics Canada launched a Health Measures survey in 2007 and discovered a vast difference between the amount of exercise people actually get compared the amount of exercise people say they are getting. The data was alarming: It showed that only five per cent of Canadian adults aged 19 to 79 get enough exercise to maintain basic health. Adults should be getting at least 30 minutes of exercise per day, five days per week. Locally, the Central Okanagan Division of Family Practice has worked closely with physicians to bring this program to our region. All physicians from Peachland to Lake Country now have Exercise is Medicine prescription pads with a few different options for connecting with fitness professionals, depending on what’s most convenient for you. If you choose either YMCA location Kelowna Family Y in Rutland, or H2O

Adventure and Fitness Centre in Lower Mission - your prescription is sent directly to the YMCA Certified Exercise Physiologist at either location. They then connect with you one-on-one to you get started. For Ruth, a senior in Kelowna, the Exercise as Medicine program was the introduction to a healthy lifestyle: “I really wasn’t sure there was anything I could do at the gym. I hurt; my knees, my body, my mind, my spirit. I am obese, have high blood pressure, and the list goes on. I was so disappointed in myself and had been led to believe that until I lost weight there really was nothing that could be done.” Fortunately, Ruth met with her doctor and received a prescription for exercise which she filled at the Kelowna Family Y. “My team at the YMCA became my friends, my cheerleaders and sometimes even my backbone. I was in a very lonely place and now feel like I have found a new family. I feel the vibrancy of my life returning.” Ruth participated in a number of YMCA programs including Healthy Hearts and Coach Approach. She is excited about her progress and is looking toward the future. “My progress is slow but steady. I will continue to improve!” It’s never too late to enhance your quality of life through exercise. With the support of your physician along with the guidance of certified fitness professionals at the YMCA, you have a clear path to health through the Exercise is Medicine prescription. At your next doctor’s visit, ask for a prescription to exercise at the YMCA. Karlene Sewell is GM Health Initiatives YMCA of Okanagan

Did you know? According to the Centers for Disease Control and Prevention, research has shown that strengthening exercises are safe and effective for men and women of all ages, including seniors. The CDC also notes that men and women with heart disease or arthritis may benefit the most from exercise regimens that include lifting weights several times per week. A strength-training program at Tufts University enlisted older men and women with moderate to severe knee osteoarthritis. The program lasted 16 weeks, and by the end of those 16 weeks, participants reported that their pain had decreased by an average of 43 percent while also decreasing the disability caused by their conditions. In addition to the benefits uncovered in the Tufts program, strength training can benefit older men and women by improving balance and flexibility, which can decrease their likelihood of falling and the severity of those falls if they do slip.

Health benefits of reading

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any people are avid readers, feeling that a good book remains the most entertaining form of escapism. But reading provides more than just an opportunity to leave the daily grind behind. While many people may read to immerse themselves in something other than a movie or a television show, they may not know about all the additional benefits they are enjoying when cuddling up with a good book.

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Reading can improve brain function. A recent study from researchers at Emory University discovered that reading a novel can improve brain function in various ways. During the study, researchers found that reading fiction improves connectivity in the brain. In addition, reading fiction improved readers’ ability to put themselves in other peoples’ shoes, which might help them relate better to people in both the present and future. Reading can benefit long-term brain health. While readers engrossed in a great book might only be worried about what’s coming on the next page, the benefits to reading are much more long-term than the next chapter. Researchers at the Rush University Medical Center in Chicago found that reading is one of a handful of mentally stimulating activities that can benefit brain health in old age. In their Rush Memory and Aging Project, researchers examined nearly 300 elderly men and women, giving them tests of memory and thinking throughout the final years of their lives. When participants, who were surveyed as to how often they engaged in mentally stimulating activities such as reading, passed away, their brains were examined for signs of Alzheimer’s

disease and dementia. Researchers discovered that the participants who engaged in mentally challenging activities most often had slower rates of memory decline. In addition, even those who had symptoms of brain damage that are commonly associated with Alzheimer’s and dementia seemed to benefit from the stimulation that mentally challenging activities produced. Reading can help reduce stress. Another big benefit of reading is its relationship to stress. According to a 2009 study from researchers at the University of Sussex in England, reading can reduce stress by up to 68 percent. In addition, reading might help relieve that stress even faster than other forms of stress relief because it allows for a more immediate escape from the stress of daily life. Reading can help you get a more restful night’s sleep. According to the National Sleep Foundation, engaging in a calming activity for an hour before going to bed can help your body wind down and ready itself for sleep. Some people may struggle to fall asleep after reading on an electronic device, such as a tablet or e-reader, as the light that emanates from such devices may be activating the brain. If need be, stick to reading traditional print books and magazines before going to bed. Reading is not only a favorite activity for many people, but it’s also something that can benefit the body in myriad ways.

Tips to Rock Your Innovation By TRISHA MILTIMORE

Do you consider yourself innovative? How about creative? I promise you that you have the intrinsic ability to be both innovative and creative. Yes! It’s true! In fact it’s not a matter of IF you are (because you are) but rather IF you OWN IT. When you tap into your unique creativity to leverage (innovate) from who you are….all kinds of rewarding things will start to happen in your life. Trust me. Innovation is the most important element to success in your business, work and personal life. Here are 8 steps to rock your unique innovation: 1. IGNITE YOUR PASSION Start with your passion (connect, learn + embrace it). What juices you up? What gives you energy instead of draining you? Think back to when you were a kid and a teen…what sort of things did you enjoy to do? What activities do you do now that get into a state of FLOW (where you don’t notice time passing by?). For me this is writing, speaking and coaching. What could it be for you? 2. LEARN + EXPAND Educate yourself on how others are creating success from their passions (those with similar

e iv t c a , y h lt a e h g in d Buil older adults.

Did you know? Peanut butter is a nutritious food that can be served in sandwiches, as a dip or as an ingredient for flavorful sauces. Peanut butter also can be enjoyed by the spoonful right out of the container. Peanut plants are rather interesting. Unlike many plants, the peanut flowers form above ground, but the fruit — the peanuts — grow below the soil by the roots. Peanuts do not grow on trees and really aren’t nuts at all. They’re actually legumes. The National Peanut Board says that it takes about 540 peanuts to make a 12ounce jar of peanut butter. The world’s largest peanut butter factory can produce 25,000 jars each day. That means millions of peanuts must be harvested and transformed to create those delicious jars of creamy and crunchy peanut butter.

passions and those who are different than you). Be sure you are educating yourself on what they do and how they do it and not comparing yourself with what they do and how they do it (that totally, absolutely, 100% kills innovation). Comparison is the thief of JOY! 3. CREATE + EXPRESS Create a product, service and/or community that allows you to express your passion. And don’t worry about making money….this process is more about making meaning (the money will come). 4. DESIGN AUTHENTICALLY Add your secret sauce (also known as the total amazing package of everything YOU!). Your history, experiences, losses, successes, quirks, habits, talents, opinions, perspectives, desires–all of this adds up to your “secret sauce”. Let’s use the complete and evolving package of you to fuel your innovation journey. 5. SHARE. NOW. NOT TOMORROW. Start sharing what you are passionate about. Just start. DO NOT WAIT FOR PERFECTION or THE “RIGHT” TIME. JUST DO IT. You will gain courage and confidence from taking small baby steps of ACTION. 6. REVIEW. REVISE. REVITALIZE. Get feedback. Take inventory of what works, what doesn’t and how your processes/product can be revamped, refurbished and revitalized to best serve your needs and the needs of those you seek to serve! Remember you will be crappy in the beginning (or at least a version of not your best). It’s OK to not be great. Not being great and in progress is a heck of a lot better than not being great and doing nothing. 7. KEEP THE MOMENTUM. Evolve. Innovate. JUST KEEP GOING. 8. REPEAT. REPEAT. REPEAT. Repeat number 7 on an ongoing basis (seek a coach or accountability partner to keep your momentum on the upswing). YOU. ARE. INNOVATIVE. Not convinced? Let me help you connect with your natural and intrinsic ability to innovate to create what you want. Learn more about my one-onone oaching and Rock Your Life Program at passionigniter.ca. Cheers to your innovative awesomeness.

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Healthy Habits that can have a lasting impact reer than a long, carefree retirement. A study from British researchers published in the International Journal of Geriatric Psychiatry found that each extra year that men and women work was associated with a six-week delay in the onset of dementia. While men and women may want to retire from their professions, finding second careers or volunteering close to full-time hours may improve their long-term health and quality of life.

long and healthy life is the ultimate goal for many people. While a host of factors beyond a person’s control, such as genetics, impact how long that person lives and how susceptible to certain medical conditions he or she may be, there are many things men and women can do to improve their chances of living long, healthy lives.

Stay on your toes. A healthy diet is a key component of a healthy lifestyle, but diet alone is not enough to promote a long and healthy life. According to the Johns Hopkins Medicine Health Library, the risks associated with a physically inactive lifestyle are considerable. Such risks include a greater risk of developing high blood pressure and coronary heart disease and even a greater risk for certain cancers. In addition, physical inactivity can add to feelings of anxiety and depression. Inactivity tends to increase with age, so men and women aiming for long and healthy lives should make physical activity a vital part of their daily lives.

Keep working. While many working men and women dream of the day when they can leave the daily grind behind once and for all, they might want to think more about a second ca-

Get your whole grains. Whole grains may be another key ingredient to a long and healthy life. Numerous studies have shown that increasing whole grain consumption can help pre-

Working past retirement age may help some men and women stay more mentally sharp.

vent the onset of type 2 diabetes. Researchers who conducted a systematic review of studies examining the link between whole grains and type 2 diabetes prevention in 2007 found that eating an extra two servings of whole grains per day decreased a person’s risk of developing type 2 diabetes by 21 percent. That’s an important finding, as additional research has found that people with diabetes have an increased risk of developing Alzheimer’s disease, a neurodegenerative condition that can dramatically reduce quality of life. Visit your physician annually if not more frequently. While many people, especially those who feel healthy, are hesitant to visit their physicians, doing so may just save your life. Several diseases, including cancer and heart disease, are more effectively treated when detected early. Annual physicals and discussions with your physician may uncover a disease in its early stages when it is most treatable. Waiting until symptoms appear may not be too late to treat a condition or disease, but taking a proactive approach increases the likelihood of early detection, which increases your chances of living a long and healthy life. Healthy habits improve peoples’ quality of life while also increasing the likelihood that men and women live long, healthy and productive lives.

u o Y r e i h t l a He Winter

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