21 minute read
HEALTH AND LIFESTYLE
Slowing down your travel allows you to see more and gain a better appreciation of the local area and culture. A meaningful traveller researches and learns about the place and people before their trip. They proceed as a guest respecting and open to the traditions and culture of the land.
There are a few easy steps to begin meaningful travel. Start internally by slowing down. Practice daily meditation and mindful breathing. Live in the present and savour the simple things around you. Plan your trips so that the money you spend is having a positive impact on the local economy and people. Simple things like taking tours from local people, eating in local restaurants and shopping at local markets. Travel to areas that practice sustainability. Meaningful travel enriches your life and opens your mind.
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Meaningful travellers give back to the community in a variety of ways like volunteering for environmental and social projects. There are numerous places now working on efforts to inspire meaningful travel. Hawaii has developed the Mālama (care for) Hawaii initiative. You can volunteer in various projects in aquaculture, habitat stewardship, reforestation, and sustainable farming. Dozens of major hotels and accommodators will give you a free night if you participate in Mālama Hawaii.
There are many organizations you can join for meaningful travel. Service organizations like Rotary International have cultural exchange programs. Volunteer organizations like Habitat for Humanity (Habitat.ca) and Volunteer Optometric Services for Humanity (VOSH.org) do meaningful work all over the world. Voluntourism is becoming a major trend in travel. We went on an Impact Cruise aboard the Fathom, a small 250 passenger ship owned by Carnival Cruise Lines. Leaving Miami, we docked in the Dominican Republic for a week. Each person could pick the daily impact activity that suited them best. The activities included teaching English, pouring cement floors in houses, reforestation, working in a cocoa factory and helping to make local jewelry out of recycled paper. I was a little suspect at first as it was an impact program run by a corporation, but it was well thought out and we were working side by side with local people to improve their lives through economic development. The people were so friendly and appreciative. It was very rewarding.
Meaning
by PATRICK ROBERTSON
Submitted photo
Responsible travellers are staying away from popular and overrun areas. They recognize that mass tourism is destroying these wonderful places and are respecting the decisions that authorities of these overly popular destinations like Venice are putting in place.
Venice has created its #EnjoyRespectVenezia campaign to protect the daily life of residents in concerns to the rapid decline of a fulltime population as more and more places are bought up by investors and used for short term rentals in addition to the massive overcrowding of day time visitors. A multitude of changes are being adopted. For example; quick food stands are no longer allowed, and visitors must eat in a restaurant in an attempt to reduce daytime visitors and preserve the way of life for locals. Barcelona, Santorini, and Angkor Wat have also put in place tourist restrictions. If you do choose to visit these immensely popular sites, do so outside of peak travel times to reduce the pressure for more and more accommodations and activities and all the ecological problems that come with each.
Meaningful travel gives you the opportunity to immerse yourself in a local community, meeting new people and experiencing community issues that lead to a better understanding of the complex nature of poverty and sustainable development.
Next month we will look at the understanding that comes with Budget Slow Travel.
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The Postpartum Years
by STEPHANIE MCDOWELL
Maybe it was a few weeks, or even years ago, but regardless of when you’ve birthed your baby you’ve entered the postpartum phase. For the purpose of this article we’ll be discussing the immediate postpartum period (0-12 weeks), but any pelvic floor concerns that have arisen after delivery are never too late to address.
You have this new baby, new body, and new self-identity, now what? You are probably wondering when can you return to your normal activities, like walking, running, or sport? You’ve most likely heard about “Kegels” but aren’t sure if you are doing them correctly. And it has been six weeks, so why does sex still hurt?! These are a few of the most common questions among new moms.
Early on we want to encourage connection with your body, core and pelvic floor. Your body dramatically changed over the past nine months, so it is not a race for recovery. Be kind to yourself, do what you can, ask for help when needed, and know there are people to support you at every step along the way.
Right, so what are “Kegels.” It is a term used to describe the contraction or tightening of the pelvic floor muscles, but that is only part of the picture when it comes to pelvic floor functioning. Ideally, we also want to be able to relax and lengthen these muscles. We cue contracting your pelvic floor muscles with a squeeze and lifting action, almost like an inner vaginal and butt clench, for lack a better description. Remember to emphasize relaxation to achieve optimal function. Initially, regaining sensation from these muscles is priority, followed by developing strength and endurance. Submitted Photos
“Inner core” strengthening is another common concept for recovery, but what exactly does this mean? Transversus abdominis is the main muscle being referred to. It is the deepest layer of our abdominal muscles, running horizontally along our trunk and its action is to draw our abdominal contents inwards. Initially our main goal is to restore your connection to this muscle. To not over complicate this exercise, you simply want to gently draw your belly in, and hold, while breathing. This can be done laying on your side, or on all fours while you are playing with your little one. You can combine this with your pelvic floor contraction, as the two muscles work together.
Exercise is very individualized, and there is no specific postpartum strengthening program that is more beneficial than another. Find something you enjoy, start with gentle movements that feel safe within your current capacity, and gradually build up your tolerance. High-impact activities are (usually) recommended to begin after 12 weeks, but if a woman is showing signs of a speedy recovery and is properly assessed, then there may be minimal risks to returning to this sooner.
Dyspareunia (painful sex) can be common but should naturally improve and resolve with each encounter. If it is not, there may be a multitude of reasons for the continuation of pain. These can include; sensitivity of scar tissues, vaginal dryness secondary to breastfeeding, or pelvic floor overactivity. Possibly, you aren’t mentally ready to be intimate, and your body has gone into a protective mode. If pain with sex continues, it is worth mentioning to your doctor, or seeking help from a pelvic health physiotherapist.
As always this is general information that I hope will be useful for some, or even just spark a conversation in others as we discuss the journey of pelvic health through the lifespan. B L U E T O Q U E D I N E R . C O M Visit our website for menu, reservations, waitlist, updated hours & policies Open Thursday through Monday
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What Does Human Connection Mean to You?
by DR TAINA TURCASSO, ND RM
Connection. We certainly talk a lot about connection, especially in a connectionthemed issue of the Fernie Fix, but what does it mean? Why is it important? Well, fundamentally, humans are reliant upon other humans in order to have their needs met. None of us could exist in a bubble devoid of all human interaction, contact, or input. Not all of these interactions have the same meaning, however, and now more than ever, when every interaction is precious, we need to focus on making these interactions as meaningful as possible to maximize their benefit.
This strange (and seemingly endless) time has taken a toll on all of us. To me, it feels like along with the different waves of the pandemic has come waves in how difficult it has been to cope with this and the timelines don’t necessarily match up. It’s difficult and will have a long-lasting impact, perhaps even in ways we can’t even begin to understand or appreciate as we are still very much in the thick of it. We have been forced to alter our natural inclination to work together, to touch one another, to share our lives with each other and it’s been challenging to find a substitute for the connection that we have built our lives around.
Social connection clearly improves physical health and mental and emotional wellbeing and without it, we will collectively see rising rates of anxiety and depression, lower levels of empathy and self-esteem, and a decline in physical health manifested as depressed immunity and increased inflammation. Loneliness and social isolation can increase your risk of hypertension, obesity, heart disease, cognitive decline, and even death. If this seems serious, it’s because it is. It is critical that we find ways to replace the connection we have lost and now, not when this is over and things shift into our new, post-pandemic normal.
We can only do so much to control our environment, in this case following public health orders and participating in the immunization campaign. Initially it seemed like all we needed to do was hunker down for a short term, cutting off most of our connections temporarily, and we’d come out the other side unscathed but we didn’t
V. Croome Photo
lay any groundwork for how we would maintain our day to day interactions in a meaningful way, other than introduce Zoom for meetings, birthdays, etc. In fact, it started out as a novelty for a lot of us, getting to stay in our pj’s all day, being with our families, trying our hands at sourdough and the latest trends on Tik Tok. For countless others, though, having to stay home meant suffering without reprieve at the hands of an abuser, not getting a school meal that was so desperately needed, and missing out on the close contact with the people in our lives who keep us moving forward, one foot a t a time.
At this point, two years in, most people acknowledge some of the challenges that were not anticipated when recommendations to isolate/quarantine/ work from home/close schools began but the scope of the damage remains to be seen. What is there to do at this point? Recovery work. We can all start right now, regardless of our isolation status or where we are in the current wave. Our kids, our family, our friends; we all need the connection. Start by sitting down and making a list of the important people in your life. When did you last speak with them? How? What types of interactions are your children having? Do they connect with their peers? Are they in school or out of school and if they are out of school, where are they finding that connection? Ask them how they are doing. Who their friends are. What they miss about pre-pandemic life. Consider ways you could help with your kids’ schools. A lot of people rely on food programs that are often offered through school and without access to them are at risk for food insecurity.
Think about family members you have who may live alone or may have accessibility challenges, particularly during the winter. It is a difficult time to have anything extra layered on top of what is already present for most of us. People who are going through medical treatments, new babies, and loss all need extra support when they are more likely to be feeling the effects of the isolation. When you are having a good day/week/month, take the time to reach out to these people and make connections. When it’s your turn to need a little extra help, you will likely have planted the seeds to receive help from those who are up for reaching out.
It can feel like a daunting task, putting another thing on your list, but once you’ve organized who might need the extra connection, the job of reaching out, even via text, is easy and can make an impact that ripples far beyond just today. We are all lost without human connection and even small gestures of connection to someone who really needs it, whether they know it or not, can be more impactful than we know. Consider February a trial month for increasing connection with those you might not have as much time for as you’d like. Reach out in a small way, just to check in and see how they are doing, or offer to grab them something from the store if you are there anyway. What might seem like a small gesture or minor inconvenience to one person can be life-changing to another. Stay connected.
Y A M A G O Y A
Shame and Relationships
by TYLA CHARBONNEAU
What is the purpose of living? Why are we here?
These meaning of life questions are ones I used to ask myself often. Through research and conversations with others the answer that makes the most sense to me thus far is simple, connection. The point of life and being on this earth is to connect to others, in whatever way that looks and feels best for each of us. In Brené Brown’s newest book, Atlas of the Heart- Mapping the Meaningful Connection and the Language of Human Experience I read something that prompted some serious reflection on the challenges to living this purpose:
“Shame is the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love, belonging, and connection. Shame thrives on secrecy, silence, and judgment.” (p. 137).
My understanding of this definition is that shame greatly impacts connection and our reasons for living. Furthermore, when we feel shame we hide it from others, until it comes out in behaviours that breach our integrity such as being unkind, isolating ourselves, or judging others and usually ourselves. Over the new year I had an incredible conversation with a good friend about the ways in which we shame each other when it comes to appearance, parenting skills, choices to be a parent or not, and really anything that we can. What happens is that so many of us were conditioned to be critical of ourselves - my body is not fit enough, I am not good looking enough, social enough, funny enough, overall good enough. Then in turn our shame convinces us to shame others in the same way. This has two problems: one, we feel our own shame and two when we judge others our own sense of shame increases when we consider how we may have impacted the emotions of others.
We often use shame and guilt interchangeably. Guilt is about our behaviour, ex. I yelled at my partner - my behaviour is not okay. Shame is about the self, ex. I yelled at my partner - I am not a good person. Guilt can actually be a helpful emotion because it may prompt us to change or rectify our behaviour. Shame, however, is problematic because it impacts the core beliefs we have about ourselves and thus the behaviours we engage in.
My heart breaks when I am in the presence of someone who is experiencing shame and who believes that they are not worthy of love and belonging. Sad, because this is not a biological response, it is learned. Whenever someone feels shame it is because they were taught negative and harmful beliefs about themselves, either directly through language or indirectly via the behaviours they witnessed or experienced. We can work to unlearn it, mostly through the use of selfcompassion, vulnerability, and standing up to our inner critics. We can stop the cycle in our families and friendships. Catch yourself when you feel judgement (or jealous which is usually judgment in disguise) towards someone else. Ask, what is being triggered for me here? and then use self-compassion to meet the need within yourself and provide yourself some comfort. When you hear someone you care about shaming themselves, check in with how they are doing and what is causing the shame. Give space to it and promote the opportunity to talk about it. If shame thrives on secrecy, silence, and judgement then the opposite is true too. Connection thrives on visibility, talking to the people we care about and trust, and acceptance.
V. Croome Photo
The content provided in this article is for information purposes only. It is not meant as a substitute for professional medical or psychological advice, diagnosis, or treatment. If you find yourself in distress, please reach out to your local physician who can provide mental health resources in your community.
“Good judgment comes from experience and experience comes from bad judgment.” —Rita Mae Brown
The mountains, quite frankly, don’t follow you on Instagram. They don’t know how rad you got last week during the powder cycle, or that you have the latest, greatest gear.
Time spent in the mountains unlocks potential through experience in adventure. What’s a bit odd about this is that the more you know, the less you know. In risk management, the term is known as the “levels of mastery.” At the basic layer, is unconscious incompetence. Basically, you know so little that you don’t even know what you don’t know. Ignorance is bliss!
As your skills develop, so does your imagination for what could go wrong. For many, including myself, what I’ve uncovered in the backcountry is more than just fresh turns that I lived to tell about. After years of close calls, injuries that could have been worse, and losing far too many close friends to the mountains, I’ve learned to adjust my risk tolerance based on a few simple guidelines. This level of mastery is conscious incompetence. You know enough to recognize that there is so much more to learn. Recognizing your skillset between unconscious incompetence and conscious incompetence is how meaningful dialog (leading to informal mentorship) happens. By leveraging all of the information at hand—and recognizing that we all have blind spots—we can have meaningful and empowering conversations around seeking adventure in the mountains through basic risk management.
To help others in our community make this leap from the unconscious to the conscious in the multi-faceted art that is backcountry skiing, I wanted to offer a phrase that helps decipher decision-making in complex terrain and navigating group dynamics: What are the hazards and how can I manage them? This simple phrase is effective for breaking down complex pieces of terrain while considering all the many factors that go into risk management as a whole.
The definition of a ‘hazard’ is a potential source of danger. With this definition in mind, risk tolerance is the degree of risk you are willing to undertake in order to reach a goal. Everyone has their own level of risk management and it should not be a source of judgement towards ourselves or others. The important thing to recognize is that you need to talk about this with the people that you choose to venture into the mountains. This is how mentorship shows up in a way that everyone can participate in.
Good Judgement
by CLAIRE SMALLWOOD
Claire Smallwood Photo
No single layer of risk management can protect you from everything.
If you are going to ski or snowboard in the backcountry you should take an avalanche course, have backcountry gear and practice with it, and know how to read a map. In addition to reading and understanding the avalanche report, here are some guidelines to consider for managing risk in the mountains and developing practices that lead to meaningful conversations.
Choose partners whose risk tolerances are closely aligned with our own.
And discuss this on a daily basis with your adventure buddies. If you are having an “off-day” and want to choose an easier objective, say so. Sometimes we want to go fast and light, and sometimes we want to take selfies and eat snacks. Risk tolerance will help us recognize where we are vulnerable.
Vulnerability
Assessing your vulnerability as a group or an individual means considering the ability of you and your group to manage the hazards you will encounter on your trip. This means considering things like fitness, technical ability, knowledge, training and so on.
For example, if part of your trip includes being exposed to a big cornice while skiing, then you need to consider the vulnerability of you and your group in this terrain. Does everyone in the group have the technical skills to ski through that piece of terrain quickly and efficiently? Even if only one person in the group is technically a weaker skier, this increases the vulnerability of the whole group because it potentially increases the exposure time all skiers will spend hanging out under the hazard. In this instance, you may want to reconsider your objective or figure out an appropriate way to manage or mitigate the cornice hazard. Maybe this means you choose to leave earlier so that you are under that cornice when temperatures are cooler. Possibly ski or traverse this hazard one at a time. Or, another really great option? Just avoid this line completely as it is not the right objective for the group due to the group’s skills and the mountain’s conditions. Being honest with yourself and your group about individual and group vulnerabilities is important and will help you choose appropriate objectives for yourself and your friends.
When holes in your risk management layers line up with one another, an accident can occur. Through honest dialog about risk tolerance and the vulnerability of you and your group, everyone can feel good about having an awesome adventure in the mountains that keeps you coming home each day.
This curriculum is adopted from the Alpine Development School course by Christine Feleki (ACMG Ski Guide) and SheJumps, available for purchase at shejumps.org
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