Healthy Living Fall 2016 by Healthy Living, The Magazine For Life

Tak e

me!

The Magazine For Life

Too Much Information?

7 tips to relieve data overload during a hospital stay

good news for

diabetics

➜ latest information on bariatric surgery ➜ impact on obesity, diabetes

Fall ISSUE » 2016

Making

Vitamin D

in Summer and fall

Foot Health

and chiropractic care

healthylivingmagazine.ca

100%

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contents

Fall Issue Âť 2016

departments 5 upfront 8 new & newsworthy 18 book review 20 seniors 24 health tips 26 directory 27 marketplace 28 healthy recipes

Go o d ne ws for d iabe tic

features 10 remission of type 2 diabetes and bariatric surgery Dr. Michel Gagner tells us about the latest developments in bariatric surgery, and the promising trends in patientsâ&#x20AC;&#x2122; responses in the areas of fat mass reduction and lower insulin resistance.

14 be kind to your feet Useful information about chiropractic care, and the hazards to your feet, legs and health that can be caused by wearing shoes with heels that are too high.

16 boost your vitamin d Doctor Reinhold Vieth explains how to store vitamin D by using the sun safely.

18 BOOK REVIEW: PRESCRIPTION FOR NUTRITIONAL HEALING This classic information resource helps you build protection and healing into your diet, and understand the hazards of our daily environment.

? nemy e h c Ar nt preve o t How d ge an a m a d pain

22 SKIN CANCER INDEX: how does Canada Rank? International study explores which countries are most at risk and why.

28 healthy recipes Comfort food at its best! Baked Ravioli, Steak Burrito Bowl and Frozen Mini Layer Cakes.

from the editor

The Magazine For Life

Fall issue » 2016 Published by

The Town Crier Of Markham Inc. 1 Town Crier Lane Markham, Ontario L3P 2T9 416.498.4996 Publisher@TheTownCrierOfMarkhamInc.ca vice-president operations

We’re Changing A Few Things Around Here! First of all, I’d like to introduce myself—my name is David Jones, and I’m the new editor of Healthy Living. I hope to help you improve your life, and to contribute information you may depend upon in your search for better health. Of course, you should continue to consult your doctor or other health practitioners in any matter that may affect your health. We try to remain aware of health and living trends, and bring that information to you, but we are not health practitioners ourselves. That said, we cast our net very widely, and will attempt to expand it even further in the coming months. We hope you’ll come along for the ride, and will help us by taking part in the process. Many exciting events and developments are happening now in the health field, and new announcements are crossing my desk every day. Please help me to help you—make any suggestions you’d like by emailing me at editor@healthylivingmagazine.ca or call me directly. Once I’ve cleared the backlog of contacts, information, and offers that have accumulated in the past few months, I’ll do my very best to respond to you promptly. I’d appreciate any suggestions you may have about subjects to address, articles to seek out or commission, products or books you’d like to see reviewed, and changes you’d like to see in the layout, format or content of the magazine. Healthy Living is part of the family of magazines published by The Town Crier of Markham organization. We are dedicated to helping you improve your life, and we’re listening! Looking forward to working with you,

David jones, editor Editor@HealthyLivingMagazine.ca 416 498.4996/Ext 6

bo os t Six tips to min D yo ur vita ll! ro ug h fa intake th Page 16

Carolyn Ryan EditoR

David Jones Editor@HealthyLivingMagazine.ca Contributing Writers

Dr. James F. Balch, M.D. Phyllis A. Balch, C.N.C. Dr. Michel Gagner, M.D. Heart Research Institute David Jones, MBA Kati Kleber, BSN RN CCRN Amanda Riva Dr. Katherine Tibor, DC Dr. Reinhold Vieth, M.D. Graphic Designer

Priscilla Di Carlo EVENTS CALENDAR

For all print and digital events listing submissions please email Events@HealthyLivingMagazine.ca Advertising sales

For all advertising inquiries please contact John Webster 416-498-4996, Ext. 1 JohnWebster@HealthyLivingMagazine.ca Distribution

Healthy Living is published 4 times yearly by The Town Crier of Markham Inc. 1 Town Crier Lane Markham, ON L3P 2T9 John Webster, President Phone: 416.498.4996 Ext. 1 JohnWebster@HealthyLivingMagazine.ca Persons not in our free distribution area may subscribe. Canada: ($19.78 for 4 issues, ($17.50 plus $2.28 HST). For subscription inquiries email: Office@HealthyLivingMagazine.ca All rights reserved. Reproduction in whole or in part without the permission of the publisher is strictly prohibited. Information presented is compiled from sources believed to be accurate. However, The Town Crier of Markham Inc., assumes no responsibility for errors or omissions. The Town Crier of Markham Inc. assumes no responsibility for the claims in items reported or for the opinions expressed by our writers. The information in this publication is not intended to replace or substitute for medical, legal or financial advice. Always seek advice from your physician or other qualified health provider regarding any medical condition or treatment. We welcome your suggestions. Unsolicited manuscripts are invited, but will not be returned.

HealthyLivingMagazine.ca

4 | Healthy Living

up front

Here comes the bus! Back to school tips for busy parents

Follow the Back to School countdown to get everything done, ease stress on both mom and kids, and control your costs. A last-minute approach can encourage a disaster. • Gather school information and organize paperwork. • Set a back-to-school budget and save on supplies and spending • Create a school-year calendar and schedule school-related appointments • Speed back-to-school shopping and plan children's wardrobes • Streamline school lunches • Organize children's rooms and homework areas for success • Craft a smooth, organized daily routine for the school year • Send the children back to school prepared and eager for new challenges! Courtesy of Cynthia Ewer, author of Cut the Clutter. Website: organizedhome.com/back-to-school/countdown

Canadian Breast Cancer Foundation CIBC Run for the Cure Since 1982, the CIBC Run for the Cure is a trailblazing partnership between the Canadian Breast Cancer Foundation (CBCF), CIBC and communities across Canada that changed the face of breast cancer. This event brings together an incredible community of people who have a personal connection to breast cancer and want to show their support. It’s an inspirational day that raises significant funds for CBCF, the largest charitable funder of breast cancer research in Canada. CBCF invests these dollars in the most promising breast cancer research that is leading the way in prevention, diagnosis

and treatment and care, as well as funding Canada’s leading breast cancer patient support network, which works to improve the quality of life and the emotional support needed for those affected by this disease. The CIBC Run for the Cure is a 5k or 1k walk or run that raises funds for Canadian Breast Cancer Foundation. It is the largest single-day, volunteer-led event in Canada in support of the breast cancer cause. It takes place on Sunday October 2, 2016 in communities across Canada, including Markham/Richmond Hill. Volunteers register, then commit to a fund-raising

goal, asking their friends and neighbours to help achieve the commitment. In York Region, the run this year will occur at Richmond Green, 1300 Elgin Mills Road (between Bayview and Leslie) at 10:00 am. Please dress for the weather, and remember to hydrate properly. If you keep proper records (forms provided by email to registrants) all donors will be emailed tax receipts for their donation. Or you can donate at any CIBC branch, bringing your stamped forms to the Run, to validate your T-shirt pickup. Thanks for helping to make the 2016 Run for the Cure a success!

Healthy Living | 5

up front

Dealing with depression Self-help and coping tips to help overcome depression Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better. But while overcoming depression isn’t quick or easy, it’s far from impossible. You can’t just will yourself to “snap out of it,” but you do have more control than you realize—even if your depression is severe and stubbornly persistent. The key is to start small and build from there. Feeling better takes time, but you can get there if you make positive choices for yourself each day. Start small and celebrate upon each success.  Stay connected: build new friendships, don’t fail to ask for help, keep up activities, don’t depend solely upon email and “social” media. Remember, reaching out is not a sign of weakness.  Get moving: at least 30 minutes of exercise each day. The fatigue you feel will fade if you stick with it. Depression benefits the most from regular, rhythmic movement that involves both arms and legs, like walking. Be sure to use your mind too—think of what you’d like to do today as you progress.  Do things that make you feel good: pick up on a hobby/activity that used to be fun, reconnect with old friends (they may be dealing with the same situation), get involved with an activity that engages your mind – music, art, writing, a day-trip to museum or the park.  Eat a healthy, mood-boosting diet: reduce caffeine, alcohol, trans fats and foods with preservatives. Don’t skip meals, make them an opportunity to celebrate (try eating with someone outside your family, especially if you’re living alone). Boost B vitamins and omega-3 fatty acids. Eat more citrus fruit, leafy greens, beans, chicken, and eggs (besides, they’re the cheaper end of your food budget).  Challenge negative thinking: cut back on negative, unrealistic ways of thinking that fuel depression. These may include all-or-nothing thinking, overgeneralization, jumping to conclusions, emotional reasoning and labelling. Try to participate in active conversations regularly, not just gossip, discussions of local events and personal experiences (unless, of course, you have something interesting to share, then blare it to the hills).  Don’t avoid getting professional help: If you’ve taken self-help steps and made positive lifestyle changes and still find your depression getting worse, seek professional help. Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better! Courtesy www.helpguide.org

6 | Healthy Living

up front What’s happening n aurora

n Markham

Forest Week Tree Planting Sept 24 10am-12pm, Machell Park Help LEAF plant new trees, Free

Terry Fox Run Sept 20 9am Old Unionville Library 1k, 5k and 10k runs for cancer research

Dancing with Easter Seals Stars Oct 5 5:30pm 16750 Weston Rd Reception, dinner, dance contest

Doors Open Sept 24 Various locations Open spectacular homes, walking tours DoorsOpenOntario.ca

Colours of Fall Concert Oct 6 6pm Aurora Town Park Outdoor concert, pumpkin carving

Applefest Sept 24-25 10am-4pm Markham Museum Crafts, apple-related activities $4 entry

Aurora’s Haunted Forest Oct 29 6pm Sheppard’s Bush Decorated trails, BBQ for low fee

Cycling Day Sept 25 All day Civic Centre Races 10k, 25k, 50k, childrens’ races

n East Gwillimbury

Markham Fair Sept 29-Oct 2 Markham Fairgrounds Events, displays, food, shows, rides

Culture Days EG Oct 1 9am-1pm Holland Landing C.C. Free music, face painting, demos Haunted Halloween Hike Oct 28 6:30pm Anchor Park Hikes, costumes, ghosts? Free Remembrance Day Nov 11 10:50am Civic Centre Remembrance service

n King City Holland Marsh Soupfest Oct 1 11am Ansnorveldt Park Try soups made with local produce, $15

Ontario Culture Days Oct 1-2 Multiple locations Studio tours, film screenings, workshops On.CultureDays.ca Winterize Lawn/Garden Oct 16 1pm Markham Museum Free seminar Trick or Treat Oct 29 12pm-4pm Main St Markham Free treats, contests Countrye Fair Oct 29 10am-2pm Thornhill United Church BBQ, collectibles, auctions, Free

around york region Festival of Lights Nov 25 6pm-9pm Robinson/Main St Fireworks, wagon rides, carols and more

n Newmarket Buskerfestival Sept 25 1pm Riverwalk Commons Street entertainers, free Princess & Pirate Party Magna Centre Oct 22 10am Pool activities, crafts, games, stories, $5 Discovery-Spooktacular Newmarket C.C. Oct 25 6pm Spooky house, pumpkin carve, crafts Santa Claus Parade Lorne Ave-Main St Nov 19 11am Watch parade, see Santa

n Richmond Hill Fall Forest Festival Sept 17 10am 16389 Hwy 48 Walks, wagon rides, art display

n Stouffville Fall Forest Festival Sept 17 10am 16389 Hwy 48 Walks, wagon rides, art display

n Vaughan Newcomers’ Bus Tour Sept 28-29 9am Civic Centre Bus tour of services/ opportunities Pierre Berton Centre Sept 28 7pm Kleinburg P.S. Info session about new centre Small Business Week Oct 21 9am Civic Centre Kick-off of small business celebration

If you would like to publicize your event, please send full details at least 3 months in advance to: Events@ HealthyLivingMagazine.ca

Tastes of the Hill Sept 25 Richmond Green Entertainment, showcase culture Studio Tours Oct 16 10am-5pm Visit studios, review/purchase art Santa Claus Parade Nov 19 6pm Wm Bell Pkwy-Perf Dr. Watch parade, see Santa

Healthy Living | 7

new &newsworthy GREEN GOO FIRST AID

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joule

WORLD’S FIRST CAFFEINE BRACELET FOR ABUNDANT ENERGY! Joule unisex bracelet contains an FDA-approved transdermal caffeine patch for long-lasting alertness and focus. Each patch is equivalent to one cup of coffee and is slowly absorbed by the body for up to four hours of effectiveness. Depending on an individual’s caffeine tolerance, users can wear multiple patches without feeling jittery or suffering from a caffeine crash. Joule is sweat proof, 100% hypo-allergenic and contains essential vitamins and natural ingredients.

Available in blue. Additional colors coming soon. $29 US.

YUMBOX

BRING HEALTHY HABITS BACK TO SCHOOL Yumbox is transforming the way parents and kids view lunch, one bento-style box at a time. Yumbox makes lunchtime nutritious and fun-filled, ensuring kids are eating right when they're away from home. Each cute, leak-proof box features balance and portion control built right in to the serving tray. Kids will love checking out what exciting new food has been packed into each colourful section, while mom and dad will appreciate how simple it is to follow the food group guide on those busy mornings. Each conveniently sized box fits perfectly into backpacks and standard size thermal lunch totes. 6-compartment box, $28 US. www.yumboxlunch.com

8 | Healthy Living

Ward Ward44Councillor Councillor For general inquiries email For general inquiries email customerservice@markham.ca customerservice@markham.ca

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Zytec Germ Buster hand sanitizers are safe, effective and ideal for every person and activity. Enriched with essential moisturizers and natural ingredients, they are available in Clear Gel, Aloe Green Gel, Foaming, Moisturizing Care and Alcohol-Free Foam versions, plus a Sanitizer Spray. The Moisturizing Hand Care Sanitizer, is a dual action hand sanitizer in lotion format that attacks germs upon contact, and provides a moisturized, supple and soothing feel to your hands.

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cover story

Good News for

Diabetics Weight Loss Surgery Linked to Remission of Type 2 Diabetes

It is accepted that bariatric surgery can cause remission in up to 60-90% of cases of Type 2 Diabetes.

By Dr. Michel Gagner, M.D.

10 | Healthy Living

he statistics are alarming, yet there is good news to report. The Public Health Agency of Canada estimates that over three million Canadians suffer from type 2 diabetes, an often debilitating condition that can lead to long term consequences such as chronic kidney disease, blindness, foot problems, heart attack, stroke and other serious issues. In addition, it is estimated that obese adults are two to four times more likely to have this disease. In fact, almost half of the newly diagnosed type 2 diabetics aged 45-64 year olds are obese. With one in four Canadians adults suffering from obesity, diabetes among obese Canadians is definitely a national health issue. Type 2 diabetes is caused by either insulin insensitivity or by the pancreas not producing enough insulin, which results in high and often dangerous glucose blood levels. The disease is usually treated by diet and physical activity but often requires treatment with medications and or insulin. At present, it’s not easy to be diabetic and obese – it entails a life-long commitment of blood glucose monitoring, being careful with what one eats, exercising and regular check-ups with one’s specialists. Unfortunately, many obese people with diabetes still end up with some of the above long term complications as they age. Statistics show that they are three times more likely to suffer cardiovascular disease and 12 times more likely to suffer end stage renal disease. Now the good news. In the United Kingdom, 2978 patients with a record of bariatric surgery were involved in a study to observe the effectiveness of the surgery on remission in type two diabetes. They each had a record of past surgery and a body mass index of 35 or greater. 569 of the patients were identified as having type two diabetes and they were compared to a group of 1881 people who did not ever have the surgery.

Bariatric surgery increases the levels of hormones that stimulate the pancreatic islet cells to produce more insulin, which is essential in maintaining a healthy blood glucose level.

The results In the comparison between the patients who had bariatric surgery, and those who did not, it was found that those who had the procedure had an 18-fold increased chance of remission. The greatest effect was from gastric bypass, followed by sleeve gastrectomy, and gastric banding. Today, it is accepted that bariatric surgery can cause a remission in up to 60-90% of cases depending on the type of surgery and profile of the patient.

How does it work? Bariatric surgery leads to remission by its effects on the levels of gastrointestinal hormones in two main ways: First, it affects the levels of the hormones related to hunger sensation resulting in diminished hunger – which leads to weight loss and a decrease in fat mass. A decrease in fat mass leads to a reduction in insulin resistance leading to healthier blood glucose levels. Secondly, the surgery increases the levels of hormones that stimulate the pancreatic islet cells to produce more insulin, which is essential in maintaining a healthy blood glucose level.

Conclusions It is widely known that obesity can contribute to the development of diabetes, and that someone with a genetic predisposition to the condition is putting themselves at risk by being obese. With this new data that shows that bariatric surgery and the remission of type 2 diabetes have a strong correlation, we must now consider gastric bypass surgery and other forms of bariatric surgery as possible treatments for Type 2 Diabetes Mellitus. Nobody should have to live with this condition, but at this point we do not have a cure. Bariatric surgery has been shown to cause the remission of type 2 diabetes. It is now clear that the benefits of bariatric surgery go far beyond weight loss. HL Dr. Michel Gagner is a world eminent weight loss surgeon who has operated in over 40 countries. Dr Gagner is known for his contributions in the field of Minimally Invasive Surgery, and has over 300 published journal articles. You can learn more about Bariatric surgery by visiting www.cliniquemichelgagner.com/en.

Healthy Living | 11

Bariatric

Surgery A Balancing Point of View By David jones MBA

There is no doubt that obesity is a major cause of a number of serious and potentially life-threatening diseases. The condition can lead to type 2 diabetes, heart disease, stroke, and it has also been linked to some cancers, including breast and colon cancer. A recent study reported by Medical News Today even suggested a link between obesity and pancreatic cancer. While, on balance, bariatric surgery seems to be making a very positive contribution to overall health of potentially obese patients, we believe HL readers should be aware of possible attendant risks. All surgery has its risks. Bariatric surgery refers to a series of weight loss procedures that an obese individual can have in order to reduce their food intake, therefore causing them to lose weight. There are three main bariatric surgery procedures that are widely used. These are gastric bypass, gastric banding and sleeve gastrectomy. Gastric bypass is the most commonly used bariatric procedure worldwide, according to the American Society of Metabolic and Bariatric Surgery. The procedure involves re-routing the digestive system past the stomach in order to promote satiety and suppress hunger.

12 | Healthy Living

Obesity has more than doubled since the 1960s, and this has prompted an increasing number of people to seek weight loss surgery

The gastric band procedure involves having an inflatable band placed around the top portion of the stomach. This creates a smaller stomach pouch, meaning eating less will make a person feel full and satisfy their hunger. With a sleeve gastrectomy, around 80% of the stomach is removed to create a smaller stomach pouch. This reduces the amount of food that can be consumed. Recovery time from these procedures varies from patient to patient. But it could take months for a patient to resume their normal daily activities following surgery, and many will have to follow a liquid diet and introduce normal foods slowly. The surgery can lead to long-term vitamin and mineral deficiencies, and patients must have lifelong supplementation as a result. However, these risks can be managed with normal post-operative care and patient discipline. On balance, the improvement in overall health seems to more than compensate for the risks associated with the surgery, for patients with severe obesity. And, the impact on remission of diabetes offers real hope for a growing proportion of our population. HL

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Healthy Living Magazine published by The Town Crier of Markham Inc. 1 Town Crier Lane, Markham, ON L3P 2T9 Tel: 416-498-4996 | Email: office@healthylivingmagazine.ca www.healthylivingmagazine.ca

Be kindr to your

feet! By david jones mba

‌ he members of the Ontario Chiropractic Association are unanimous in recommending you take better care of your feet. Women in particular, in pursuing style or appearance goals, often adopt styles of footwear that can have disastrous impact on foot health over the long haul. And it is a long haul—we all take thousands of steps per day, frequently on surfaces that are hostile to our feet; those faithful servants carry our entire body weight around 24/7, up and down stairs. Every time you take a step, your weight strikes down through your legs and feet and can have debilitative effect. Of course, your feet are designed to carry out this task—but we should provide them with footwear that helps with the task. That doesn’t mean you can never wear high heels, pointed toed shoes, or styles with thin straps. But you should observe some guidelines that will minimize the adverse effects.

14 | Healthy Living

I spoke with Dr. Katherine Tibor, DC at her office in the Don Mills area, where she and her colleagues serve their community with most aspects of body and chiropractic care. Dr. Tibor feels that her practice is integrated with the local community, and her patients have depended upon her and her colleagues for almost twenty years. They specialize in helping people to deal with conditions and problems that can otherwise impact their lives adversely, and provide counselling and treatment for physical and mental health difficulties. In particular, Dr. Tibor has found through long practice that women do not treat their feet and legs with sufficient care, and this can result in debilitation to tissue and ability to walk properly. This can produce pain, loss of movement, and eventually serious impact on overall health. Chiropractors caution that, while sky high stilettos, summer heels and chunky platforms may give us the

extra umph we need to take our style to the next level, poor footwear can cause difficulties with your knees, hips and even lower back! Hip and back muscles tense up to maintain your balance while in heels and can cause them to become fatigued or strained. Heels also push the lower back forward putting the spine out of alignment. But before you throw your favourite pumps in the trash, consider these tips on minimizing pain while keeping your shoe game on point:

1 Find your sole-mate. From the hundreds and thousands of shoes that wind up on store shelves, there’s bound to be the perfect shoe for you. Choose a heel that is sturdy, stable and lets you walk without fear of toppling over. Try to keep heels at or below two inches tall and

avoid ones with thin straps that dig into your skin and cause your feet to swell.

2 Shop late. Ever felt like your feet magically grow bigger at night? Magic might not have anything to do with it, but your feet do accumulate fluid later in the day, causing them to swell. Find the right fit by shopping for shoes in the late afternoon or evening to ensure your footwear is comfortable from sun up to sundown. 3 Come prepared. Stretch your leg muscles before and after slipping into heels and make sure to pack comfy flats to give your feet some variety. 4 Cushion the blow. Give your feet a fighting chance with the help of cushioning pads placed at the front of

your shoes. These pads provide added support for the balls of your feet and keep toes from getting squished into the front of the shoe.

5 Show sore muscles some love. When feet, knees, hips and back start to feel the ache, take a break and slip out of those high heels to stretch tense muscles. Once the day is over, treat soreness with a soak in the tub or a nice massage. If you experience these problems, Dr. Tibor suggests you visit your chiro. Keep in mind that a chiropractor can help you prevent problems by assessing your gait, as well as the mobility of the joints in your feet, legs, pelvis and spine. HL For more chiro tips on footwear visit chiropractic. on.ca or facebook.com/yourbackhealth.

The function of a running shoe … … is to protect the foot from the stress of running while permitting you to achieve your maximum potential. Selecting the right shoe for your foot can be confusing without the proper knowledge. People with low arches, called pronators, will need a shoe that provides stability. A shoe with good cushioning is important for people with high arches, called supinators. The three main features are:

Shape

Look at the sole. Draw a straight line from the middle of the heel to the tip of the shoe. In a curve-shaped shoe, most comfortable for supinators, the line will pass through the outer half of the toes. A straight-shaped shoe has a line that passes through the middle of the toes, and is more comfortable for pronators.

Construction

Remove the insole and examine the stitching used on the bottom. In “board construction” shoes, for pronators, the bottom of the shoe will not have any visible stitching.“Combination” shoes have stitching begins halfway, and are more appropriate for mid-pronators.“Slip-constructed” shoes have stitching running the entire length of the shoe, and have the flexibility supinators need.

Midsole

Most of the cushioning and stability of a running shoe is provided by the midsole. Dual-density types provide shock absorption, and some stability, perfect for pronators. Single density midsoles emphasize cushioning over stability, thus better for supinators. Keep in mind that a chiropractor can help you prevent running-related problems, by assessing your gait, as well as the mobility of the joints in your feet, legs, pelvis and spine.

Healthy Living | 15

Boost

Vitamin D

Levels

Naturally now is the time!

By Dr. Reinhold Vieth

16 | Healthy Living

The Vitamin D Society encourages Canadians to use their time in the sun wisely to stock up on the sunshine vitamin

According to the Vitamin D Society, summer and early fall is the best time for Canadians to generate vitamin D naturally, which has many positive effects, including reducing the risk of developing serious diseases, such as cancer, cardiovascular disease, diabetes, multiple sclerosis, osteoporosis and others. Dr. Reinhold Vieth, Scientific Advisor for the Vitamin D Society and professor at the University of Toronto, says that in addition to generating vitamin D, sunlight is known to improve mood and wellbeing. However, because of Canada’s northern latitude, our timeframe for getting the most from the sun’s rays is short – from May to October. “Right now, we are in vitamin D summer. When the UV index is above 3 and your shadow is shorter than your height, your body can store vitamin D.” says Dr. Vieth.“For years, many strands of research have shown that people who are active in sunshine are healthier than those who avoid sun. We often assume that the health benefits of sunshine are solely due to vitamin D, but that is not proven yet. In other words, it is likely that sunshine does more for our bodies than just produce vitamin D.” According to Cancer Research UK, enjoying the sun safely, while taking care not to burn, can help to provide the benefits of vitamin D without unduly raising the risk of skin cancer. The Vitamin D Society encourages Canadians to use their time in the sun wisely to stock up on the sunshine vitamin but to remember to use common sense and not let skin burn. Follow these tips from the Vitamin D Society to generate your vitamin D and stay sun safe through fall:

 1. Remember, everything in moderation, including your time in the sun. Don’t burn!  2. Vitamin D is generated naturally in the human body when your skin is exposed to UVB rays. In Canada, UVB can only be captured by your skin during the mid-day hours so at this time of the year, you’ll need to go outside between 10 am and 4 pm. It’s also worth noting that UVB rays do not penetrate through window glass so you cannot make vitamin D, and you won’t get a burn from sun shining in through a window.  3. Get to know your skin type to understand how long you can spend outside before risking sunburn. For example, if you have red hair and very light, fair skin, you cannot spend much time in the sun unprotected.  4. When it comes to generating vitamin D, more frequent but shorter sun exposure lengths is best. For even better results, exposing more skin to the sun means a greater amount of vitamin D will be created.  5. The time required to make sufficient vitamin D varies according to a number of environmental, physical and personal factors, such as skin tone, but is typically short and less than the amount of time needed for skin to redden. The best way to generate vitamin D is by going out into the sun for 15-30 minutes, 2-3 times a week but if you burn easily you should adjust your time in the sun accordingly. After you’ve received enough time in the

sun, apply sunscreen or sun protective clothing if you plan to remain outdoors.  6. Your skin adapts to UV exposure naturally and your tolerance will build up gradually as your skin becomes conditioned to the sun and starts to tan. This will allow you to receive more sun exposure in late August, for example, than early May because your skin has acclimatized and is now more conditioned to the sun. Once developed, a tan will be there to help protect you and will complement the protection value of sunscreen. Approximately 12 million Canadians – 35% of us – do not meet the vitamin D blood level requirements set by Health Canada and the Institute of Medicine. This figure rises to more than 40% during winter, making spring, summer and early fall an important time for Canadians to naturally create vitamin D from sunlight. To learn more about vitamin D, please visit www.vitamindsociety.org. HL About the Vitamin D Society: The Vitamin D Society is a Canadian non-profit group organized to increase awareness of the many health conditions strongly linked to vitamin D deficiency; encourage people to be proactive in protecting their health and have their vitamin D levels tested annually; and help fund valuable vitamin D research. The Vitamin D Society recommends people achieve and maintain optimal 25(OH)D blood levels between 100–150 nmol/L (Can) or 40-60 ng/ml (USA).

Healthy Living | 17

book review

HL BOOK REVIEW:

“Prescription for Nutritional Healing” review by david jones mba

18 | Healthy Living

"Prescription For Nutritional Healing," first written over 20 years ago by Dr. James F. Balch, M.D., and substantially updated and re-written over the succeeding years by Phyllis A. Balch, certified nutritional consultant, has become a classic resource to generations of people concerned to improve their health. With millions of copies in print, the fifth edition carries on the tradition of providing drug-free remedies for hundreds of ailments and disorders – as well as suggesting regimens of diet supplementation, exercise and food ingredients that contribute to healthy living. As such, it is most appropriate that our review of this book become the first in a planned series of suggested reading for our Healthy Living audience. My family and I have made it a practice to refer to “Prescription” whenever we encounter a new health-related situation, and have never failed to discover useful, often essential information and understanding. The authors take care to provide background information and perspective on all conditions covered in the book, and offer balanced recommendations, rather than simply “pushing” various solutions. The book is divided into three parts. The first explains and lists the various types of nutrients, food supplements, and herbs that can be found today in health food stores and pharmacies. Emphasis is placed on building readers’

understanding of the basic building blocks of the body, and the systems that link them to develop and maintain sound health. Part two describes common disorders, arranged alphabetically for easy access, and names supplements that can be used to combat the conditions. Each section describes the condition, suggests ways it could develop, and names the organs most likely to be affected. Tables list the nutrients, additives and remedies that have been suggested to be helpful in treating the condition, together with doses and comments or warnings. Readers are cautioned to be cautious in adopting such recommendations, and to discuss the matter with their qualified medical advisors. And part three is a guide to traditional remedies and therapies that can be used in combination with a welldesigned nutritional program. In addition, there are helpful self-diagnostic tests and check-lists throughout the book that offer in-depth coverage of a wide variety of topics. I come by my confidence in the wealth of learning contained in the book quite naturally. My maternal grandmother was a Victorian lady abandoned by her husband to bring up the youngest group of her 11 children alone. She turned to her hobby of gardening as the key to building a business, based entirely on bartering, that provided herbs and remedies to her neighbours in northern England. Eventually she produced over 200 items and distributed them widely. She never had any money, but never lacked for food

or other necessities, and lived well beyond the century mark. As a result, I know that many of the afflictions to which we are subject can be combatted or defeated by natural remedies and healthy food balances. “Prescription” offers plenty of references to other health-related readings, is well-organized and clear in its suggestions. Of course, you cannot possibly follow all of its recommendations, but any reasonable subset will offer you the basis of a healthy and well-balanced diet, and the remedies will help you come to grips with the problems that crop up daily. It is a comprehensive and up-to-date self-help approach to good health, and an invaluable reference guide to help you navigate through the bewildering maze of today’s health problems. As the original author says: “This is a comprehensive in-home guide that will help you achieve and maintain the highest level of health and fitness through careful dietary planning and nutritional supplementation. Even if you are free from so-called disorders, you will benefit from this book, because it gives advice on how to achieve optimum health, build up your immune system, and increase your energy level.” HL “Prescription for Nutritional Healing”, by James F. Balch, M.D. and Phyllis A. Balch, C.N.C., published by Avery, available from Amazon and other fine book suppliers for approx. $25 CAN, ISBN-13: 978-1583334003.

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seniors

7 Tips to Relieve Information Overload During a Hospital Stay By Kati Kleber, BSN, RN, CCRN Anyone admitted to a hospital faces stress and anxiety, often in tandem with pain and trauma. Add into this mix a bombardment of information and instructions from a sea of strangers, and it's easy to become overwhelmed. How can patients and their loved ones keep track of everything they need to know? The exchange of important information between health care team members and patients and their loved ones carries a heightened responsibility when it's combined with urgency over a patient's wellbeing. All parties involved must be attentive to giving and receiving timely, accurate information. A report from a patient safety group at Harvard found that communication breakdowns led to more than 1,700 patient deaths over five years. Granted, hospitals are busy places where staff must juggle heavy workloads and constant interruptions. But any confusion, omission or miscommunication can have life or death consequences. As hospital staff members strive to acquire and provide needed information, patients and their support persons can enhance the sharing and clarifying exchanges with these seven practical tips:

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1. Bring a list of home medications Know what medications you take on a regular basis. When you're admitted, someone will ask you to provide a list of your medications and will put them in your chart. Your attending doctor will decide which to keep you on in the hospital. The hospital pharmacy will provide those you need to continue taking, and ensure that any new medications prescribed are safe and appropriate in combination with your other meds.

2. Make a list of health care team members An extensive team of health professionals, each with his or her own duties to perform, will come and go from your room. It isn't always easy to sort out an attending physician from a consulting physician, or a nursing assistant from a certified nurse. If you're ever unclear about who someone is or their role in your care, ask them. You or your support person will want to write down who is who, along with any instructions the person provides.

3. Know your code. Your code status informs staff what to do if you stop breathing or your heart stops. Patients without any chronic health issues

who aren't nearing the end of their life may want the health professionals to do everything possible to revive them. Others with a terminal diagnosis or of advanced age may choose not to be revived. This is called "Do Not Resuscitate" (DNR).

for any reason you're not happy with a member of your health care team, let your nurse know that you'd like to speak with a nurse manager.

4. Assign a spokesperson.

Hospitals are full of elaborate, high-tech equipment to perform important functions. From IV pumps, to heartrate monitors, to breathing tubes and more, the equipment often serves a vital purpose. If any equipment begins to beep or if tubes become dislodged, always alert a nurse. Unfortunately, incidents have occurred of patients or family members inflicting irreparable harm when trying to fix things themselves. HL

Identify someone that the hospital staff can call when changes occur. It's important that this person can be easily reached, that you trust this person with your health information, and that he or she can be relied on to communicate with others in your family or support system.

5. Write down questions as you think of them. Except for nurses, most team members stop by your room once a day to check on you, review your care plan, and make any needed adjustments. It's not always easy to remember all your questions during the doctor's visit. Keep paper and pen handy and write down whatever questions come up between visits.

6. Advocate for yourself. Let your nurse know of any changes in your condition so the information can be relayed to your health care team. Also, if

7. Leave the equipment to the experts.

Kati Kleber, BSN, RN, CCRN, is a nationally certified critical care nurse in the Neurosciences Intensive Care Unit at Novant Health Presbyterian Medical Center in Charlotte, North Carolina. Her new book, Admit One: What You Must Know When Going to the Hospital - But No One Actually Tells You (American Nursing Association 2016), provides an insider's guide to the culture of a hospital and what to expect of health care providers. A veteran author and blogger on top nursing trends, Kati has been a featured source across a number of media outlets, including CNN, The Dr. Oz Show, U.S. News, The TODAY Show, and many more. Visit www.nursesbooks.org.

When your child is ill, you need to stay

close.

Support the Ronald McDonald House Charities Family Room at Markham Stouffville Hospital. A â&#x20AC;&#x153;home away from homeâ&#x20AC;? in the hospital so parents can rest, just steps away from their sick child.

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Skin Cancer Index:

Canada has 19th Highest Incidence of Skin Cancer Diagnoses Worldwide Derma.plus, the platform for dermatological advice from leading physicians, conducted an international study on skin cancer to better understand the geographical and socioeconomic factors which make incidences of the disease more common â&#x20AC;&#x201C; and sometimes deadly â&#x20AC;&#x201C; in certain regions more frequently than others. The research makes two decisive findings; firstly, it highlights the inequalities in health care spending across the globe. For example, Bangladesh is the country with the lowest skin cancer prevalence per capita; however the amount spent on 300 skin cancer patients here is equal to the amount spent on one case in Norway. Secondly, the research shows that skin cancer is more prevalent in developed countries. The combination of UV Factor levels and higher scores on the Skin-Tone Scale, indicating paler skin, creates an environment where skin cancer is more likely.

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The study is divided into two sections: the Skin Cancer Susceptibility Index analyzes the UV factor, the average population skin-tone and the rate of incidences from a range of countries to identify geographically where the highest rates of skin cancer are most likely to occur. The second section, the Socioeconomic Treatment Index, cross references national health spending, access to treatment and individual income against mortality rates to understand the efforts undertaken worldwide to combat the disease better. The results of the Susceptibility Index showed New Zealand as the nation with the highest incidence and likelihood of melanoma per capita, closely followed by Australia, Switzerland, Sweden and Norway. These outcomes are indicative that a high level of UV exposure, coupled with a lighter skin tone (as calculated by the FitzpatrickScale) led to a higher diagnosis of skin cancer. The US

and the UK came in ninth and tenth place respectively, with Ireland close behind in fourteenth position. The second part of the study, the Socioeconomic Treatment Index, revealed that countries such as New Zealand and Australia, which have some of the highest incidences of skin cancer, also have some of the lowest death rates due to high levels of health spending (based on data from the World Bank), and closer equality in terms of life quality across society (based on data from the Human Development Index). Conversely Nigeria scored lowest on the Socioeconomic Treatment Index due to higher societal inequalities and lower health spending, which arguably leads to the high mortality rate. This is despite their previously low rank in the Susceptibility Index. “The incidence of both nonmelanoma and melanoma skin cancers has increased dramatically over the past decades,” states Prof. Dietrick Abeck, Chief Medical Advisor for Derma.plus. “Worldwide, more than 3-million nonmelanoma skin cancers and 150,000 melanoma skin cancers are diagnosed each year. One in every three cancers diagnosed is a skin cancer.” Taking into account the fact that skin cancer claims a life every 10 minutes, the study aims to highlight the precautions and prevention that can be taken across the world to combat the disease. Death rates from the disease have doubled since 1990 and stakeholders such as the World Health Organization are struggling cope with the magnitude of cases and inequality of international medical care. Although the incidence rate may be high in countries with a combination of light skin tone and high UV exposure, adequate health care spending, presumably in the form of treatments and prevention education, appears to be effective in keeping the mortality rate lower than in countries with fewer diagnoses, but where less funds are spent on skin cancer prevention. HL

The research makes two decisive findings; firstly, it highlights the inequalities in health care spending across the globe. Secondly, the research shows that skin cancer is more prevalent in developed countries.

Call DR. CHRISTINE GARRITY for Consultation 905-‐471-‐2225

22 Wootten Way North Markham Healthy Living | 23

Natural Health products that boost productivity

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B-vitamins are a class of water-soluble vitamins that are essential for energy production. Vitamin B6 is required for making ATP, which are packets of energy used by our tissues, including the brain, to help us get through the day. Vitamin B6 has also been shown to help ease psychological stress due to its role in the production of serotonin. This vitamin can be found in common foods, such as avocados, baked potatoes and bananas. Recent research has shown that chronic stress can contribute to the depletion of a number of vitamins in the body, including B-vitamins. The extent of these deficiencies was related to the severity and duration of stress. To combat the afternoon slump, consider keeping a multivitamin, most of which contain a B-complex, at your desk. We all know we should eat our greens, but busy schedules can get in the way of preparing a healthy and balanced meal for lunch. Greens supplements can improve energy levels, speed up exercise recovery, enhance antioxidant status and boost bone health. Consider adding a greens supplement to your routine to make sure you get your daily servings of vital nutrients, such as vitamin C, iron and essential amino acids. Adding a scoop of greens powder to your morning smoothie can deliver a nutrient-packed boost to your work day. Omega-3 compounds are long-chain fatty acids, found in foods such as fish and nuts, that boast many benefits. A lesser-known benefit is the role they play in keeping our minds sharp throughout the work day. Omega-3s have been shown to improve learning abilities and memory, both of which are critical for success in any workplace. Recent research also points to the ability of omega-3s to protect us from mood decline, so we can stay positive through the most difficult tasks. Now that is something to smile about.

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Regular exercise can strengthen your immune system

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Regular exercise can help increase self-esteem and self-confidence, decrease stress and anxiety, enhance mood, and improve general mental health, help control weight gain and reduce body fat percentages. Thirty minutes of modest exercise (walking is OK) at least three to five days a week is recommended, but the greatest health benefits come from exercising most days of the week. People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance with exercise. Children need exercise; play outside of the home is a good beginning. Physical inactivity and lack of exercise are associated with heart disease and some cancers, and linked to the onset of type II diabetes. If you have any condition known to be related to heart disease (high blood pressure, diabetes, smoking, increased cholesterol, or family history of heart disease should consult their physician before starting a program of exercise.

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Top tips for healthy living

The five biggest changes you can make to lead a healthier, happier and longer life are:  quit smoking  be physically active everyday  eating healthy foods  limit alcohol  get enough sleep Each of these changes in your life-style has been shown clinically to increase your life expectancy by several years. Don’t delay— do it now!

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WebMD says “Start by taking stock”

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Your first step toward healthy living is to get a handle on your health status right now. Here's your to-do list:  Make appointments with your doctor and dentist. Catch up on your routine screening and immunizations, and take the opportunity to ask your doctor any questions you might have.  Gauge your girth. Measure your height and weight to check your Body Mass Index, and measure your waist circumference to see if you're overweight and if your waistline is putting your health at risk.  Assess your activity. How much physical activity do you get in a typical week? How intense is that activity? How much variety do you get in your activity, and how much do you enjoy it? Adults get at least two and a half hours per week of moderateintensity aerobic activity or one hour and 15 minutes per week of vigorous-intensity aerobic activity, plus muscle-strengthening activities at least two days per week. For seniors, three ½ hour sessions of walking is adequate.  Keep a food diary. Write down everything you eat for a day -- and no fair skipping the items you're embarrassed about. "The idea is to write it down ... without judgment," says Kathianne Sellers Williams, MEd, RD, LD, a nutritionist, wellness coach, and personal trainer with Cafe Physique in Atlanta. "You can't change what you're not aware of or don't acknowledge."  Check your mood and energy. Healthy living includes emotional wellness and adequate rest. How has your mood been lately? Are you experiencing any symptoms of depression or anxiety? Do you usually sleep well for seven to eight hours a night?  Consider your social network. How strong are your connections with family and friends? Are you plugged in with social or spiritual groups that enrich your life? "People have a fundamental need for positive and lasting relationships," C. Nathan DeWall, assistant professor of psychology at the University of Kentucky, tells WebMD.

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