Fort Frances Times - Health & Wellness

HEARING CARE

Hearing protection

should be considered no matter what you’re doing

Noise-induced hearing loss is very preventable and isn’t something that happens all of a sudden late in life.

By Allan Bradbury Staff writer abradbury@fortfrances.com

People will consider necessary protective equipment for their eyes or hands or feet but often will forget to care for their ears.

Jackie McCormick is an audiologist at Frequency Hearing Centre in Fort Frances. She says that people often don’t think about hearing protection.

Snowmobiling is one win ter activity that can be very loud at this time of year and while helmets, which should always be worn, offer some hearing protection, it might not be enough.

“Helmets do give some protection, but it would be better to have a little extra,” McCormick said. “Now, because of the tight fit of the helmet, you’re obviously not going to be able to wear an ear muff, riders will have to look at something small er like a reusable foam plug or custom-molded hearing protection, either of those would be appropriate for use in a helmet.”

venues can be quite loud and cause damage to hearing.

“I would say consider the venue,” McCormick said when asked about concerts.

“Outdoor concerts tend to be a little safer than an indoor concert. How close you are to speakers definitely plays a role. I know lots of people don’t necessarily love putting hearing protection on for those things, but in the long run, it would be something that is beneficial.”

“Cutting grass, operating whipper snippers, any sort of power tools like [chainsaws],” McCormick said. “Anything, if you find it uncomfortable, put hearing protection on.”

for the lawn mower.”

There are signs that people can watch for, to know if their hearing has been damaged, and they’re not strictly limited to older people.

“Some things to look for are if you feel at all like people are mumbling, that’s a sign there could be hearing loss. If some sounds seem muffled, or if you’re missing things like the blinker on your car or the timer on the oven, if you’re not hearing those sounds you know it’s time to have a hearing test,”McCormick said. “If you have the TV louder than other people in the house, if you are asking people to repeat themselves… Any ringing in the ears as well can be a sign that there’s some damage. Not necessarily but it is something that if you’re experiencing you should have a hearing test done.”

Winter is also a time that people might spend cutting wood, using chainsaws. McCormick says this is an instance where people should be wearing an ear muff style of hearing protection.

“Cutting grass, operating whipper snippers, any sort of power tools like [chainsaws],” McCormick said. “Anything, if you find it uncomfortable, put hearing protection on.”

Firearms operation is another instance that McCormick said users should be wearing some form of hearing protection.

While you might think it defeats the purpose of being there, some indoor concert

Some of the easiest hearing protection to use are the orange memory foam ear plugs that are easy to find in a lot of places.

One of the things that McCormick notes is that wearing ear buds and listening to music while operating loud machines doesn’t actually do much to help one’s hearing.

“Another big thing that I find that young people do is they get on the lawn mower and say ‘I’ll go cut grass, let me put my air pods in and just play my music,’” McCormick said. “They have this misconception that it’s like hearing protection, but they’re actually making it worse because they’re playing their music loud enough to compensate

McCormick emphasized that noise-induced hearing loss is very preventable and isn’t something that happens all of a sudden late in life.

People also need to be conscious of how loud they use their headphones and earbuds, McCormick says. Many phones and other devices have settings to limit the sound to a safe volume with headphones.

“It takes years to show up,” McCormick said. “So what you expose your ears to today isn’t going to show up as hearing loss for several years. So it’s difficult for people to have that foresight, especially as young people to say ‘Oh yeah I’m 20 years old my hearing is going to be affected by all the noise I put it through.’I think the world is noisier for the current generation than it ever has been before.”

Five tips for better nutritional health

Elisa

Nguyen

Local Journalism Initative Reporter enguyen@fortfrances.com

The Dryden Area Family Health Team, which offers nutritional counselling with registered dietitians trained to advise on food and nutrition in many workplaces, shared five tips for caregivers concerned about an individual’s nutritional health.

Tip 1: “Start the conversation and explain why you are concerned.”

Common symptoms of an eating disorder can include behavior and attitude changes that indicate that weight loss and the control of food is at the forefront of their concerns, preoccupation with weight and dieting, or skipping meals.

Tip 2: “Avoid power struggles over food”

Canada’s Food Guide for healthy eating for teens said that healthy eating will help you feel good and give you more energy, therefore helpful you perform better in activities such as school.

Everyday, they are recommended to choose a variety of vegetables and fruits, whole grains, and protein foods such as eggs, nuts and seeds, lean red meats, or tofu, to name a few.

Most of all, to avoid missing meals due to the busyness of life, Canada’s Food Guide recommends planning meals and snacks ahead of time so

that you’re not tempted to eat the first thing you see when you get home.

Having dinner leftovers into something new for lunch, like adding any chopped meat into a salad, or making a burrito by wrapping leftover veggies, cheese, and meats into a tortilla are some quick and easy meal ideas.

Tip 3: “Avoid commenting on appearance or weight”

Defaulting to commenting on an individual’s weight isn’t necessarily wrong, and many cultures find it normal to do so. However, to avoid objectifying an individual and to decrease the possibility for a negative body image, Dryden Health Team suggested providing non-physical compliments instead.

I appreciate you, I love your energy, you are so kind, I constantly learn from you, your dedication is inspiring, thank you for showing me how to ___.

Tip 4: “Be mindful of triggers”

To help better understand a friend or loved one’s relationship with food, and to promote positive conversations around the dinner table, the Family Dinner Project shared conversation starters that could be written down and placed in a jar.

What is your favorite summer food to eat? What’s something you couldn’t do when you were younger that you can do now? Do you

Addressing anxiety

There are several steps people can take to alleviate anxiety every day.

· Exercise: Moving more may help to relieve stress that can lead to anxiety. Study participants who engaged in exercise two days per week reduced overall perceived stress. Physical activity also can improve mood.

· Sleep: Quality and quantity of sleep can affect mental health. Doctors recommend around eight hours of sleep each night. If anxiety is affecting sleep, try to establish a healthy sleep routine. Turn off screens a few hours before attempting to retire. Be sure the bed is comfortable. Keep the room’s temperature on the cool side. Also, stick to a schedule.

· Supplementation: Healthline notes that some studies have found that certain dietary

think it’s possible to change the world, why or why not? How would you describe yourself to someone who has never met you? What is the best compliment you have ever received? What is your favorite form of exercise?

Tip 5: “Set a positive example”

Oftentimes, healthy eating is a challenge because many believe that healthy eating costs more or that they may not have the time to prepare a healthy meal or snack.

The Family Health team said that having quick meal ideas on hand can promote regular balanced meals. They also shared clever responses to damaging remarks made about someone’s body, such as I’m trying to be a positive role model for my kids by focusing on appreciating my body at any size, and I don’t weigh myself, I focus instead on eating well and being active.

A quick an easy no-cook idea for work lunches and snacks can include layering fruit, yogurt, and nuts to create a yogurt parfait; packing hardboiled eggs, cheese, and grape tomatoes as a snack; and spreading tuna salad over whole grain crackers added with vegetables and fruit on the side. To contact the Dryden Area Family Health Center, call 807-223-7406 or email at fhtinfo@drhc.on.ca

supplements may help with stress and anxiety. An eight-week study of 264 people with low magnesium levels found that taking 300 mg of this mineral daily helped reduce stress levels. Combining magnesium with vitamin B6 was even more effective.

· Psychotherapy: The Mayo Clinic indicates counseling or psychotherapy, such as cognitive behavioral therapy, can effectively address anxiety. CBT often includes exposure therapy, in which a person is gradually exposed to the object or situation that triggers the anxiety to eventually build confidence that he or she can manage the situation and anxiety symptoms.

· Medication: Used in conjunction with other techniques, medications may help address severe anxiety conditions. Certain antidepressants and a medication called buspirone are used to treat anxiety disorders. In limited circumstances, sedatives may be utilized, but long-term use is not recommended.

Healthy diet, with exercise, social and mental stimulation all work together to help keep your brain healthy at any age.

Brain health tips to keep your mind sharp

By Ken Kellar Staff writer kkellar@fortfrances.com

It’s no secret that Canada is an ageing nation. With each passing year a larger and larger portion of the population enters that new and long sought-after stage of life: retirement.

As our population ages, however, the percentage of that population that begins to experience Alzheimer’s disease or other forms of dementia also grows, robbing individuals and families of the golden twilight years they had dreamed of for so long.

The Alzheimer Society of Canada states that more than 15 people are diagnosed with dementia every hour in Canada. While there are no cures for Alzheimer’s disease and other dementias, there are some methods that have shown promise when it comes to keeping our brains healthy and engaged, possibly even staving off the worst impacts of dementia to give our loved ones more time to enjoy with friends and family as the disease progresses. So what then can be done to ensure your grey matter is kept in pristine condition for as long as possible?

One of the best things you can do for your brain, and the rest of you, is simple exercise. The Alzheimer Society of Canada states that regular exercise is linked to lowering the risk of diabetes, heart disease and strokes, all of which have a strong correlation with Alzheimer’s disease. That same exercise that can keep your mind sharp also helps to lower blood pressure, cholesterol levels and even depression. The increased blood flow to the brain during exercise keeps brain cells nourished and engaged, proving that an active body is a happy

and healthy body.

Just as important as getting your steps in to keep your brain healthy is getting those phone calls and meet ups with friends as well. Social interaction is another key component in staving off the effects of an ageing brain, possibly helping to postpone the worst effects of dementia. The Alzheimer Society says that social interactions not only make us feel better, but they make the brain feel better too. The Society says that social interactions don’t even need be with people you know well. A chat with a friendly face at the grocery store checkout counter can help to keep your brain socially engaged as much as chats with your best friends. Additionally, you might choose to do a good deed, volunteer your time, or even combine your social workout with a physical workout to get double the benefits by joining a walking or other exercise group.

While working - and hanging - out are both well and good, there’s also another delicious way to treat your body and your brain. The next time you’re pondering what to make for dinner, consider that research has shown those who eat a Mediterranean diet - a diet rich in vegetables, fruits, fish, whole grains and olive oil, with less processed food, meats and sweets - have a lower risk of developing Alzheimer’s disease and other forms of dementia. While the studies show that the lower risk level is less pronounced than the benefits of better exercise, the results are enough to suggest that ditching the fast food and whipping up a delicious Greek-inspired meal can help keep your mind as sharp as one of Artemis’ arrows. The Alzheimer society

Getting heart healthy in 2023 ♥

By Lana Ryder-Methot Northern Hearts Program Coordinator

also suggests keeping your dinner plate colourful with a wide variety of differently coloured natural foods. The chemical compounds that make up different colours in our food can also provide benefits to our bodies and brains, including anthocyanins, the powerful antioxidant that is responsible for natural blue and purple colours in our diets.

Once you’ve worked up a sweat, called a friend and stuffed your face with delicious and healthy food, one final thing to keep your brain sharp is to have fun! The Alzheimer Society encourages everyone to challenge their brains by playing games or doing activities requiring you to work that cranium. One of the easiest ways to work your brain is to keep curious and take up new hobbies, ensuring you’re always learning something new. Another way to work your brain is to take on a daily challenge like a crossword or sudoku puzzle, chess matches or jigsaw puzzles. Anything that keeps your brain engaged and activated can bring you returns as the body naturally starts to slow down due to ageing.

While there are no cures or guaranteed preventions for Alzheimer’s disease or other dementias yet, there are plenty of ways to change up your daily habits to begin incorporating different activities that have shown some promise in helping to keep the brain as healthy as possible for as long as possible. So the next time you’re starting to feel a bit fuzzy after a long week, remember that working out, hanging out, eating well and having fun aren’t just good for your body; they’re great for keeping a healthy brain.

10 warnings signs of Dementia

1. Memory loss that affects day-to-day function

2. Difficulty performing familiar tasks

3. Problems with language

4. Disorientation of time and space

5. Poor or decreased judgment

6. Problems with abstract thinking

7. Misplacing things

8. Changes in mood and behaviour

It’s that time of the year again, when people are purchasing healthy foods, renewing gym memberships, and getting to bed at a reasonable hour in an effort to improve their physical and mental well-being, including their heart health.  However, New Year’s resolutions are often unrealistic, unattainable goals that we set for ourselves and because of this, we often fail to achieve them. One way to overcome these setbacks is to employ the S.M.A.R.T. goal setting method.

S.M.A.R.T is an acronym that stands for specific, measurable, attainable, realistic and time-bound. In other words, S.M.A.R.T goals can be viewed as small check points along the way to achieving your more general goals.

Let’s take a look at a possible goal related to your

heart health. According to the Heart and Stroke Foundation, physical activity can prevent and control factors such as high blood pressure, high cholesterol and obesity, which can dramatically lower your risk of heart disease and stroke. Incorporating regular aerobic activity into your daily routine can make for a great New Year’s resolution.

Here’s an example of how to use the S.M.A.R.T goal methodology to improve your overall physical activity:

Specific – Be specific by choosing a type physical activity such as walking, jogging, etc.

Measurable – Make sure your progress can be measured. For example, choosing a set duration or distance for the physical activity.

Attainable – Make sure the physical activity fits within your current situation and needs.

Realistic – Consider your personal limitations to avoid burn out or negative pressure.

Time-bound – Set the goal for a specific time and set a

You

Something as simple as going for a walk every day can make a huge difference in hearth health.

deadline.

An example of a heart healthy S.M.A.R.T goal could be walking for 30 minutes every day for the month of January, in order to lower your blood pressure. Even though S.M.A.R.T goals are a great place to start, additional actions such as keeping a journal to record your goals, getting support from people close to you, regularly tracking your progress and rewarding successes, can increase your chances at reaching your goals.

If you are looking for support, Northern Hearts wants to assist you in achieving your heart healthy goals in 2023. They are a non-profit charity with a mission to provide educational resources and heart healthy programs to reduce heart disease in Northwestern Ontario. Visit their website www.northernhearts.org for resources on heart health or visit their Facebook page (NorthernheartsThunderBay) and share your heart healthy goal to inspire others. For more information on SMART Goals, please visit: https://www.mayoclinichealthsystem.org/hometown-health/speaking-ofhealth/setting-smart-goals For all questions related to heart health, please visit: https://northernhearts.org/ or follow Northern Hearts on Facebook and Instagram (@NorthernHeartsThunderBay), where a new posting occurs every Wednesday on all things heart health.

9. Changes in personality

10. Loss of initiative

If you are caring for someone with dementia, Client Services Coordinators in Dryden, Kenora, Fort Frances, Upsala, Atikokan, Red Lake, Sioux Lookout and surrounding First Nation communities are delivering in person & virtual sessions via zoom.

To know more email info@alzheimerkrr.com Call 1-800-682-0245 or 1-807-468-1516

Thank you for your support by volunteering, making a donation and making a difference! alzheimer.ca/krr

We would like to express our deep gratitude to all of our patients and to our exceptional staff. Working as a team, we’ve been able to overcome the many challenges presented by Covid-19. It’s not been easy for anyone, but the opportunity to serve you in the past, through this pandemic, and in future years is a privilege we very much appreciate.

to make arrangements for a Fort Frances

to make arrangements for an Emo appointment.

Dr. Brent Danylchuk

Dr. Carol Begin Dr. Patrick Langevin Dr. Samantha Stahn Dr. Henry Zeng

By Ken Kellar Staff writer kkellar@fortfrances.com

It seems to be another fact of life: you’ve either lived long enough to need a hip or knee replacement, or you know someone who has. These routine procedures provide welcome relief to those who have been living with hip and knee joint pain, but is there a way to keep the doctor away that doesn’t involve a bushel of apples applied directly to the body? Plenty of evidence says there might be, and it all has to do with how we take care of our bodies every day. Hips and knees are some of the most important joints in our bodies. While they help to provide us with our coveted bipedal mobility, they also take a constant and sometimes excessive amount of strain and stress as we walk, run, jump, tumble, lift, squat, stretch and slip, and even the smallest of movements taken the wrong way can result in a painful and long-lasting injury that could lead to a surgery somewhere down the line. When it comes to your knees, and especially your hips, the largest ball and socket joints in the human body, the body’s natural cushioning system does a lot of heavy lifting. Cartilage is the body’s protective tissue that keeps our bones from grinding away at each other. While cartilage naturally wears down over the course of our lives, there are things we can do to give it the best chance we can to keep it around for as long as possible.  When it comes to keeping those knees and hips and their cartilage in good shape, some of the best practices are to get in regular moderate exercise and plenty of healthy food. Exercise and activities like weight training help to build up our muscles, which in turn can take some of the stress of daily activities off of our joints, prolonging their natural lifespan, so to speak. Learning some gentle, deep stretches you can do at home or in the break room at work can also be beneficial to our long term joint health, as we build flexibility that allows our joints to stave off the worst impacts of routine motions. A sprain or strain from twisting the wrong way is common, and increased flexibility helps us to avoid those painful occurrences. Keeping a healthy diet is also crucial in good joint health. There are plenty of natural substances in the food we eat that have been shown to have positive impacts on our joint health, some by lubri-

Hip and knee health is all in a day’s work

Hips and knees are some of the most important joints in our bodies. While they help to provide us with our coveted bipedal mobility, they also take a constant and sometimes excessive amount of strain and stress.

cating our body’s connection points, others by strengthening our bones and other tissues. Some species of fish, like salmon and mackerel, are an excellent source of omega-3 fats, which can help to lubricate joints like fine-grade motor oil. Antioxidants like those found in delicious berries can slow the breakdown of cartilages and keep inflammation at bay. Vitamin E is another wonderful anti-inflammatory compound that could help to lower the body’s risk of joint and bone cell damage, and is found in foods like sunflower seeds, almonds and avocado.

While both exercise and diet contribute to one’s overall health, it is important to note that the more weight you carry around with you, the more stress you are putting on your hip and knee joints. Therefore, it is recommended to try to keep your body weight in a healthy range for your age and height to avoid undue stress and wear on your joints that could lead to a premature trip to the operating room.

Another thing to be said

about keeping your hips and knees healthy is to do some investigative work at home. The commercials have spelled out the particular disaster that awaits us if we fall at home and can’t get up, but according to the Northwell Health Orthopaedic Institute, many injuries happen at home, and injuries affecting the knees and hips are no exception. As we age, falls become more and more dangerous to our health, so the Institute recommends assessing your home for hip health hazards sooner, rather than later. Keep an eye out for unnecessary clutter, ways to improve lighting, or even installing handholds in tricky places to give you and your loved ones the best possible chance to avoid injury in the house.

Even with the best intentions and the strictest adherence to all things good for us, pain and degradation and still a likely, perhaps inevitable outcome. At the end of the day, no one knows your body like you do, so if you start to feel pain or discomfort in your hips and knees, it might be time to take yourself to your family doctor, physiotherapist or chiropractor to see what might be causing it, and what could still be done to improve the state of your body’s workhorse joints in order to keep them working in tip-top condition well into your (and their) golden years.

Elisa Nguyen Local Journalism Initiative Reporter enguyen@fortfrances.com

Vietnamese international student Cici Chu, 22, said that she met her childhood best friend in third grade. Despite the distance, the two have stayed close friends thanks to technology and occasional visits to Vietnam.

“At first, we didn’t like each other. I mean, we just don’t like each other. We were in different groups, my class separated by two female groups. But somehow we hate the same girl. That’s why we connected to each other,” Chu said. She said that what began as “children’s thinking” as young third graders grew into over 13 years of friendship.

“Having someone you can count on and tell them everything is great. Some things you can’t share with your family. Just only your friends.”

Chu describes one of the most overlooked yet significant factors on mental health: “social fitness,” otherwise

College student shares how to maintain long distance friendships

known as the ability to engage in productive personal and professional relationships that promote overall well-being.

Studies have shown that social relationships improve lifespans and that living without relationships was as unhealthy as smoking.

“When these needs are not met, we don’t function as we were meant to,” said researcher and author Brené Brown.

To describe a time when her friend supported her through a difficult time, Chu reflected that she wouldn’t be where she is today if it wasn’t for her friend’s help with challenging classes in high school.

“We have to wear uniforms back to Vietnam though. Because the school doesn’t want anybody to be sad if they are not wealthy as their friends. The school made us think like we are in the same class. There is no high class and lower class in school. We all equal like that.”

“I was really stressful because I want everything to be perfect. With studying, she is the only one that I can count on,” Chu said. “Sometimes you can’t just ask your teachers because you think the teacher will judge you.

Tips to make baking more healthy

Here a few tips to make these beloved foods a little more healthy.

· Replace sugar with a fig puree. Figs are nutrition-rich fruits that serve as significant sources of calcium, potassium and iron. WebMD notes that figs also are excellent sources of fiber. Soaking eight ounces of figs in water can soften them before they’re pureed with between 1/4 to 1/3 cup of water. The resulting fig puree can serve as a sugar substitute.

· Make it a “dates” night. Much like figs, dates can be pureed and serve as a sugar substitute. However, WebMD notes that pureed dates will not be able to replace all of the sugar in a recipe. One cup of pureed pitted dates with 1/2 to 1 cup of water can replace as much as half of the sugar a recipe calls for.

· Replace butter with avocados. It’s not

Or you just can’t ask your parents because they will not know for sure the answer for your problem. But your friends? They do know. And for my best friend, I’m so glad that I have her.”

“There are so many places we can go whenever we want to have some fun. We often went to the cinema to watch movie. We all we both love cartoons movie, actually. So yeah. We often go to the cinema and shopping to animals in Vietnam. And we girls and we like to spend money. Yep. Cosmetics, clothes, shoes, everything you know?”

When asked how they handle long term friendships, Chu said they always have a reunion to look forward to, as the two hope to move to a big city together after Chu completes her studies in Fort Frances, and they rely on regular phone or video calls to stay in touch.

“Now we have a lot of social media applications that helped us a lot to keep in touch with others. We’re just trying to spend time. I mean, for once a month we try to make a plan that we’re going to make a phone call or a video call to each other to tell each other what happened during the month and ask what is the next plan.”

just sugar that can make baked goods so unhealthy. Many baking recipes call for a substantial amount of butter. Avocados can replace butter at a 1:1 ratio when baking. So if a recipe calls for 1 cup of butter, bakers can replace that with 1 cup of pureed avocados. WebMD warns that avocados have more water than butter, so bakers may want to reduce the temperature in their ovens by 25 percent and bake the foods a little longer.

· Replace white flour with whole wheat flour. White flour is often the go-to for amateur and even professional bakers. But white flour is processed, which removes the bran and germ of the grain, thus stripping white flour of much of its nutritional value. Whole wheat flour is not processed, so it retains its nutritional value. Baking with whole wheat flour may require a learning curve, and some bakers prefer to use a mix of wholewheat and white flour to preserve the flavors they’ve grown accustomed to.

SOCIAL MEDIA AWARENESS

Five tips for intentional social media use

Defeating depression

reality and experience hallucinations or delusions. Their perception of other people and situations surrounding them may be moderately or completely distorted.

Depression is Canada’s most common mental health condition and has become even more prevalent as a result of recent pandemic-related issues.

Depression is different from feeling down or low during sad or difficult seasons of life. Depression is characterized by feelings of deep discouragement or despair that are present most days and cover most of the day. If a person’s performance at work or school has declined, or if their relationships have been negatively affected, and if the low mood has lasted for more than two weeks, the person may receive a diagnosis of depression.

Other symptoms of depression include: social withdrawal, feelings of hopelessness, uselessness, guilt, low self-esteem, irritability, and insomnia. There may also be changes in appetite and weight as well as a loss of interest in things which would otherwise be important to the person.

People suffering from depression may feel slowed down or agitated, and may have trouble concentrating, remembering, or making decisions. They may cry too easily or may feel like crying but be unable to with a flat, lifeless sort of feeling dampening their abilities to enjoy the normal “ups” and deal with the normal “downs” of life.

In more serious cases, a person suffering from depression may think of ending their life or may lose touch with

Medical science once believed that depression could be attributed to an imbalance in brain chemistry and that altering these chemicals through medication could control this mental illness. Unfortunately, anti-depressant drugs have not been as successful in treating depression as anyone hoped they would be, as they often come with unwanted side effects such as weight gain and insomnia. There are no laboratory tests nor are there any specific direct causes of depression though many health care professionals agree that chronically low moods can be caused by deficiencies in vitamins D and B, zinc, iron, magnesium, folate, and Omega 3.

One of the neurochemicals involved in depression is serotonin, sometimes referred to as “the happy hormone.” People suffering from depression have low levels of serotonin. Ways we can increase our brain’s serotonin levels are:

Light. Expose yourself to natural sunlight if at all possible. Even if there is a cloud cover, our brains receive messages through our ocular nerve which increase serotonin in the brain. Light therapy boxes, which mimic natural light, may also be helpful.

Exercise. Any kind of body movement helps. Even two minutes of moving around causes our body to produce energy with the use of oxygen (termed “aerobic” or “with air” exercise.) Thirty

minutes of aerobic exercise triggers our brain’s reward system, causing out brain to release dopamine - a pleasure feeling chemical. While exercising feels like the last thing we want to do when we feel down, it is the first thing that can help us feel better as it not only increases blood flow in our brain and body but triggers an increase in serotonin.

Drink. But not alcohol!! While alcohol may make a brain feel a fake sort of happy for a short period of time, once it wears off it has a depressant effect on the brain. Healthy beverages - water in particular - hydrate our brain and can have a physically and mentally energizing effect.

Sleep. Unfortunately, for a person suffering from depression with insomnia as a symptom, this may feel impossible and hard to hear. If you are experiencing trouble sleeping, choose not to worry about it, since worry increases stress which makes insomnia worse. Rather, use the quiet time to do something you find comforting or enjoyable that does not involve a screen, such as reading or listening to music.

Connect. Interacting with any kind of another living being raises serotonin - whether a person or a pet. Social media does not count!

If you feel you may be suffering from depression, do not hesitate to share your feelings with your doctor, family, and friends. Simply opening up in this way can bring some relief and release and is an important first step in defeating depression.

Liz Adam is a life coach and author living in Winnipeg. Elizabethadam.com

in consistently, according to Tristan Harris, a former Google product manager. Hyatt added that research suggests there are similar neurological responses between compulsive social media use and mental health issues.

To use social media intentionally, and keep my attention focused on what is important, here are five tips that have worked for me lately.

1. Set boundaries with phone usage

This can look like adding a screen time limit on certain apps, not touching your phone one hour after waking up and before going to bed, or keeping your phone away during certain times when productivity is needed or when enjoying time with loved ones. Sometimes my friends and I will place our phones on the restaurant table and say that whoever

touches their phone first pays for the meal.

2. Focus on creating content before consuming content I always feel good whenever I share something that inspires me online—whether that is a cute photo of my bunny or an interesting quote I read. It keeps me from comparison-traps because I am focused on what I am learning and experiencing in my life. If you prefer to keep things private, sharing content in group chats can also help prevent one from falling into mindless scrolling and keep you intentionally engaged with friends.

3. Declutter anything that is unnecessary

It’s nice to do spring cleaning now and then. Not only does deleting apps clear up phone storage, it also makes your phone a better tool. You

can also unfollow accounts that you’re no longer interested in so that the content you’re looking at is geared towards things that will benefit your mental wellbeing and enhance your

4. Reflect on reason behind It’s very normal to fall into mindless scrolling now and then. When I catch myself doing so, I like to ask myself one simple question—whatswer is entertainment, I’ll go find something fun to do away froming of connection, I’ll FaceTime a friend. Iffocus my search. If I’mthing, then I’ll follow up with—then why am I

5. Cultivate awe by cherishing what’s in front of you

Studies show that cultivating awe is great for your mental health. Listening to the rustle of leaves and cherishing the beauty of nature, reading books that inspire imagination and thought-provoking ideas, and recognizing the kindness and compassion of others can boost emotions. Most importantly, those struggling with mental health need not do so alone.

“We have a variety of programs and a dedicated group of staff wanting to assist individuals on their mental health journey,” said Hyatt, who invites people to reach out to CMHA Fort Frances Branch for assistance with mental health issues.

Information is available at fortfrances.cmha.ca/ and at their six locations across the Rainy River and Kenora districts.

Elizabeth Adam Life Coach

Taking steps to safeguard mental health is a vital component of a healthy lifestyle.

The National Institute of Mental Health notes that mental health affects how individuals think and feel, the choices they make, and how they relate to others, which underscores just how important it is to prioritize mental health.

Meditation is a popular practice with a history so lengthy it may surprise even its most devoted practitioners. According to Psychology Today, some archaeologists trace the origins of meditation all the way back to 5,000 BCE. The global spread of the practice is believed to have started around the fifth or sixth century BCD, when trading along Eurasia’s famed Silk Road exposed the practice to various cultures.

The lengthy history of meditation is proof that the practice is no mere fad. In fact, people from all walks of life have much to gain from meditation. Novices can start their meditation journeys with this basic rundown of a practice that has inspired devotees for thousands of years.

What is meditation?

The Mayo Clinic notes that meditation is considered a type of mind-body complementary medicine that intends to produce a tranquil, relaxed state of mind. When practicing meditation, individuals focus their attention and aspire to remove potentially stress-inducing, jumbled thoughts from their mind. Are there different types of meditation?

The Mayo Clinic reports

The basics of meditation

that there are various ways to meditate. Guided meditation is a popular form of the practice in which individuals form mental images of places or situations they find relaxing. Guided meditation practitioners employ their senses of smell, sight, sound, and touch during a session, which may be led by a guide or teacher.

Mantra meditation is another form of the practice in which individuals silently repeat a calming word, thought or phrase. The repetition is designed to block out distractions.

Mindfulness meditation is a popular form of the practice that emphasizes awareness, or mindfulness, and acceptance of living in the moment. The Mayo Clinic notes that individuals practicing mindfulness meditation will focus on what they experience during meditation, such as the flow of their breath, as they attempt to observe their thoughts and emotions.

How do I meditate?

Mindful Communications, which offers corporate training, practical advice and other insights regarding mindfulness and meditation, notes that meditation is both simpler and more complex than most people think. But the following seven-step prospectus can serve as a useful

foundation for meditation novices.

1. Take a seat. Individuals are urged to find a calm, quiet place to sit.

2. Set a time limit. A short session between five and 10 minutes can help novices.

3. Notice your body. Individuals should be stable and sit in a position they can maintain for a while.

4. Feel your breath. As you breath in and out, make an effort to feel the sensation of your breath.

5. Notice if your mind wanders. It’s likely that your mind will wander to other places during your sessions. Pay attention to when it does and then refocus your attention to your breathing.

6. Don’t judge yourself. Wandering thoughts during meditation are not deserving of scorn. When the mind wanders, simply return to meditating without obsessing over the thoughts that came into your head when your mind wandered off.

7. Close with kindness. As your session draws to a close, gently lift your gaze and take a moment to notice your surrounding environment, how your body feels and your thoughts and emotions.

Meditation can pay numerous dividends. More information about meditation can be found at mindful.org.

Test your knowledge of the common cold

Colds are the result of more than 200 different viruses, according to Johns Hopkins Medicine. Adults experience an average of two to three colds per year, and rhinoviruses cause most of them.

This true or false quiz can test your knowledge about the common cold.

1. Colds are highly contagious.

True: Colds most often spread when droplets of fluid that contain the cold virus are transferred by touch or inhaled.

2. Cold weather or being chilled causes colds.

False: While many colds occur during seasons when the weather is cold, transmission is likely higher then due to people staying indoors, and thus closer to one another, when temperatures dip. But the cold air itself has nothing to do with the cold.

3. Antibiotics are a known remedy for a cold.

False: Antibiotics treat bacterial infections, while colds are viral. That means antibiotics will be ineffective at helping a person recover

from a cold.

4. Rhinoviruses that cause colds also can trigger asthma attacks.

True: These rhinoviruses also have been linked to sinus and ear infections.

5. Colds are sometimes serious for people.

True: People with weakened immune systems, asthma or conditions that affect the lungs and breathing passages may develop serious conditions, even pneumonia, from colds that linger.

6. Colds can’t be caught from shaking hands.

False: Colds can be transferred through touch, including shaking hands. It’s recommended to wash hands often with soap and water for at least 20 seconds or to use an alcohol-based hand sanitizer that contains at least 60 percent alcohol.

7. You feed a cold and starve a fever.

False: Harvard Medical School says there is no need to eat more or less than usual if you have a cold or flu. However it is important to increase fluid intake to avoid dehydration. Fluids also help keep the lining of the nose

Staff

Looking for a way to get out of the house, stay active and have some fun, without spending a lot of money? There are plenty of free or nearly free opportunities throughout the Rainy River District. Here are just a few, offering a range of things to do throughout the year:

Free outdoor skating is open to all at the outdoor rinks in Fort Frances. One is located by the East End Hall off 5th Street, and the other is across from McIrvine Park. Benches are available for changing.

Cheap thrills: Lots

of local fun at low or no cost

Outdoor skating and sledding are available at the Millennium Park, on Hill Road in Alberton. A warm-up shack is available for changing skates and getting out of the elements. In the summer months, the park has an accessible playground and outdoor fitness equipment.

Free public skating at the Rainy River Recreation Centre is held Mondays and Thursdays 5-8 p.m.

Saturdays 2-4 p.m. The schedule changes regularly, to fit around other programs, so check out Rainy River Rec on Facebook for the latest.

The picturesque trail system at Kay-Nah-Chi-WahNung Historical Centre is open to self-guided tours. The cost is $5 per day, with snowshoe equipment available in the winter. The site is a sacred space, and the winner of federal heritage awards. Tours are also available of the Historical Centre, if you’d like an indoor experience. Find them on Facebook for a reservation.

the warner months. Located down Whitmore Road, the self-guided boardwalk trail winds through a picturesque and unique peat bog landscape. The trail is maintained by volunteers, so tread lightly and consider joining the team to keep this special site in good repair.

Rainy Lake Nordic Ski Club is one of the hidden jewels of the Rainy River region. It has multiple groomed trails, available for cross-country skiing and snow shoeing in winter, and hiking in the summer. Ski equipment is available to rent at the chalet, and a small fire pit is available for personal use. Dogs and motorized vehicles are not allowed on the trails at any time of the year. Trails are maintained by volunteers, so please be respectful. Located east of Fort Frances, turn at George Armstrong Road and follow the Rocky Inlet Road sign. A day pass to access the trails is $10/day, plus $5 for equipment rental.

are on hand, including an assortment of Bubble Teas. But it’s more than just fun and games – you’re also supporting a unique skills training programming. Looking for a warm place to have fun? The Fort Frances Public Library Technology Centre has a wide range of programs for all ages, from knitting circles and book clubs, to baby and story time. Stem Saturdays, movie matinees, handson exhibits and a 3-D printer show a library is more than just books! Follow them on Facebook, or check out ffpltc@gmail.com for everything available.

The United Native Friendship Centre offers a wide range of recreation opportunities throughout the year, both for members and the public. Walking clubs and jogging clubs pop up throughout the year, along with swim days and other opportunities. To keep an eye on upcoming initiatives, follow the centre on facebook.

and throat from drying out.

8. Vitamin C, zinc, eucalyptus, garlic, and others are not proven cold remedies.

True: Various herbs, minerals and other products have gained a reputation as cold remedies but there are no scientific studies that support such assertions.

9. One should avoid caffeine or alcohol while experiencing a cold.

True: Alcoholic and caffeinated beverages can lead to dehydration, which is the opposite of what the body needs to recover.

The 8th Street trails are a popular destination for walking in the summer and skiing in the winter. The trails are groomed and well-maintained. Dogs are allowed, on leash, and a small fire pit is available for personal use. The trails can be accessed through the parking lot of the Fort Frances Curling Club, near the intersection of 8th and Portage Ave. North.

The Cranberry Peatlands Interpretive Trail is a popular walking destination in

Our experienced staff is here and ready to support you in making all arrangement decisions. Please call us for more information or with any questions you may have. Please contact us at 807-482-3788 Email:

Learn a new skill at Valley Adult Learning Academy. They offer a wide range of free classes to build skills, and have fun. Their most popular option lately is their Cricut class, where you can learn to use a Cricut machine to make crafts. They have classes to learn how to use technology, or a variety of software. Need to build a skill, to access higher education or a better job? They can help with just about anything!

An outdoor fitness area and a paved waterfront walking trail are available at the Fort Frances waterfront in the summer months. The fitness equipment is located by the Sorting Gap Marina.

Do you love board games?

Board-er Games in downtown Fort Frances has a wide assortment of games, and for a small fee, you and your friends or family can rent a table and play. Refreshments

Having a young child at home can be isolating for parents, so the EarlyON centre offers a range of fun and free programs, to get kids and their caregivers out of the house and having fun! In addition to a drop-in play centre, EarlyON offers a range of organized events, like jungle gym, crafts, adventure days for moms of infants, infant massage, or coffee times, where parents can connect and make new friends. The Early ON is located in the former St. Michael’s School, at 820 5th Street East in Fort Frances. Follow them at Fort Frances EarlyON Child and Family Centre to keep up on the latest programs.

The popular Toonie Swim is on every Saturday at the Fort Frances Memorial Sports Centre from 3-4:30 p.m. Swimmers need to meet requirements to swim without an adult. Have younger swimmers at home? Join them in the pool for Family Toonie Swims, every Monday and Friday, from 9:45 – 10:45 a.m.

Suzie Vinnick & Lloyd Spiegel - February 14

Crown Lands Acoustic

Derina Harvey Band

By Allan Bradbury Staff Writer abradbury@fortfrances.com

Journal entry of a neophyte snowshoer

Due to the lack of snow compared to last year this might not have been the year to ask for snowshoes for Christmas, but how was I to know that in November when my parents asked what I wanted?

Despite the lack of fresh powder last Saturday I pulled out my new snowshoes, my snow pants and my trusty Fort Frances Times Toque and headed for the Eighth St. Trails.

It was my first time wearing snowshoes since I was a kid so I was somewhat familiar with the idea but I wasn’t sure so being able to start on the well-groomed trails at eighth street was probably for the best.

spikes digging into that hard pack meant for sure footing.

My modern snowshoes are made of plastic and aluminum and came in a kit from amazon with a pair of gaiters. Though I used snow pants, and a set of walking poles. While I don’t know exactly what my family spent on me for Christmas, there are similar kits on Amazon for around $100 which seem like great for the neophyte like me. The entrance to the trails is behind the Rainycrest Long Term Care Home, east of the Fort Frances Curling Club on Eighth Street.

I grabbed my snowshoes, poles, a bottle of water and a peanut butter and jam sandwich in a little backpack and

set off. There are some paper maps available at the entrance but I took a snap of the large sign with my phone and trudged on. I found a bench to put my snowshoes on and figured out the binding system and took a few steps to ensure everything was good and set off down the walking trail. As I said above, the trails are really well packed and groomed so snowshoes aren’t necessary. But the metal

By Sara Rathner NerdWallet

With a new year ahead and the holiday fanfare behind, this is a great time to set money goals, especially if you recently spent a lot on gifts and travel and want to get your finances in shape.

Right now, you may be highly motivated to solve every single one of your money issues in the next few months,

Millennial Money: Up the odds of meeting money goals in 2023

goal to trim frivolous costs, which can certainly be helpful, but there are other ways to make a big difference. Taylor Schulte, a certified financial planner and founder of Define Financial, an advisory firm in San Diego, recommends starting with a few overlooked financial tasks.

vacations, anticipated home or car repairs, and other expenses. This approach allows you to set money aside each month to put toward planned costs, as well as longer-term goals.

HOLD YOURSELF ACCOUNTABLE

The trails are pretty well marked, I stopped for a breather (I’m terribly out of shape) sat and enjoyed the quiet of the woods. Save for the birds and squirrels knocking snow out of the trees. Along certain parts of the trails you’ll find that some patrons have decorated the trees with food for animals frozen in ice. I noticed berries, popcorn and citrus slices. I eventually made my way to a place called Apple Cider Cove where at the intersection of several of the trails there is a firepit with benches, a table, and a stockpile of firewood. There I met Don Dickson who had headed into the trail just ahead of me. Don had started the fire and continued chopping wood while I took my snowshoes off and pulled out my PB&J sandwich.

Don told me about the little fire area and how he and “Another guy or two or three love to cut wood, and love to see people burn the wood.” He invited me to come in for a fire whenever I wanted.

We sat by the fire for a while chatting and eating our sandwiches, he told me he had lived in my home-province of Newfoundland and Labrador and worked at the same paper mill as my grandfather, though I’m not sure if their time there would have crossed over or not.

Don had towed in a plastic sled laden with a chainsaw and fuel, and snowshoes, as well as his own sandwich and drink. I guess he was prepared to cut more wood but the pile was quite full already. After a snack and a drink of water, I strapped my snowshoes back on and in looking around noticed a less beaten down trail marked with trail tape that was almost certainly made by other snowshoers. In hopes of a slightly bigger challenge I took this route back to Eighth Street. There were times I was happy to have my poles as I stum-

but daily life is guaranteed to get in the way. Your financial to-do list, once so full of promise, can eventually get stuffed in the back of a drawer while you manage more pressing matters.

So how can you improve your odds of success? It comes down to accepting that you won’t have the time or energy to complete every task to perfection. Creating a system where you can prioritize, plan ahead and hold yourself accountable can help.

CONSIDER UNEXPECTED HIGH-IMPACT ACTIONS

Many start by setting a

bled slightly but overall it was more interesting than walking on the hard packed trail. I don’t know if I’m ready for backcountry snowshoeing or anything just yet but I am excited to get out at least a few more times this winter. Both the Rainy Lake Nordic Ski Trails at Rocky Inlet and KayNah-Chi-Wah-Nung (Manitou Mounds) trails are also open to snowshoers and have snowshoes to rent. I also saw a Facebook post advertising a candlelight snowshoe hike on Oberholtzer Trail in Voyageur National Park across the border next Friday night so I think I might try that. They’ll also have snowshoes available to borrow according to the post.

Freezing your credit is a quick, easy way to guard yourself against identity theft. It’s free to do, and you can temporarily lift the freeze when you’re applying for a loan or credit card. Schulte also suggests looking into umbrella insurance, which offers additional coverage beyond what your auto, homeowners and other insurance policies provide. This coverage can spare you from massive outof-pocket costs in the event you get sued.

Basic estate planning, including creating a will, is another thing to put high on your list. Putting off this task can create a major headache for your loved ones if something happens to you unexpectedly. “I know it’s a pain point and it’s often kicked down the road,” Schulte says. Paying attention to your spending is always important, but don’t neglect taking steps to protect your money, yourself and your loved ones.

FOCUS ON WHAT ACTUALLY MATTERS TO YOU

So many money goals are born out of social pressure. You “should” want to save up to own a home, even if you’re happily renting. You “should” sacrifice short-term needs and wants to stash away as much as possible for retirement, even though it leaves you feeling deprived. But money goals should be tied to the things that matter most to you. If they aren’t, you’ll quickly lose interest.

“If you don’t know what goals to choose, go back to your values and have them guide the goals you set,” says Eric Roberge , a certified financial planner and founder of Beyond Your Hammock, a financial advisory firm in Boston.

You can combine goal-setting with a little planning, so expenses are less likely to creep up on you throughout the year. Think about what expected costs will be coming up in the next six to 12 months, like recurring bills,

Forgetting your goals can be far too easy, so to make something stick, write it down. It can be as simple as a handwritten list you keep on the fridge, or online calendar reminders that will nudge you every so often. For time-sensitive goals, set deadlines. One tactic is to make multiple lists based on what you need to complete within the next week, month or three months. As time passes and you check off items, you can update the list.

Enlist others’ help, too. Weekly or monthly household money meetings are useful if you’re completing financial tasks as a group. Or share your goals with a trusted friend or family member who can serve as an accountability partner. Looping in loved ones can help keep you on track. “We don’t mind letting ourselves down,” Schulte says. “But we hate to let other people down.”

RECOGNIZE WHEN ‘DONE’ IS BETTER THAN ‘PERFECT’

It’s easy to get stuck in decision-making mode when trying to pick a high-yield savings account, credit card or possible investments, but eventually, you need to make a good-enough choice. Taking action now can have more of a positive effect on your life than waiting until you’ve painstakingly considered each option.

Roberge says that though he’d prefer to optimize every financial decision, he doesn’t because if he did, he wouldn’t get things done. “Everything in moderation is one of the things that I live by,” he says. “Going to extremes in any one thing, at the detriment of other things that are important, doesn’t work long-term.”

This column was provided to The Associated Press by the personal finance website NerdWallet. Sara Rathner is a writer at NerdWallet. Email: srathner@nerdwallet.com. Twitter: @SaraKRathner.

By By Allan Bradbury Staff Writer abradbury@fortfrances.com

For those who want to be more active this winter or are maybe looking for a new challenge cross-country skiing is a popular activity and there are at least three different areas around Fort Frances that have groomed trails. The Rainy Lake Nordic Ski club, Kay-Nah-Chi-WahNung (Manitou Mounds), and Eighth Street trails all have groomed cross-country skiing trails. Manitou Mounds and the Ski club both have equipment available to rent for a small fee and charge day fees for the use of the trails

Cross-country ski trails are plentiful in the Fort Frances area

to help pay for the grooming. The president of the Rainy Lake Nordic Ski Club, JoAnne Fromanek Gustafson says skiing is a great form of cardio and given the right trails is not to difficult for beginners.

“We’ve got some really nice trails for beginners,” she said. “So it’s not too taxing. Some of our trails are considered intermediate level with some challenging hills but we do have options that don’t require people to do that.”

At Manitou Mounds Archivist and Grant Manager Jessie Richard says the trails are a great place for quiet reflection.

“The trails wind through the woods and have different

spots to stop and rest that overlook the river. There are lots of quiet spaces for mental rest,” she said. “ There are also benches and outhouses available on the trails.”

Both Manitou Mounds and the Rainy Lake Nordic Ski club charge $5 per day for rentals and have skis and ski boots available for most ages and sizes. Day-use fees are $5 at the Mounds and $10 at the Ski Club. Both also have snowshoes available for rent.

Users pay at the main exhibit building at the Mounds. The Ski Club has a cash-only self-serve system.

The Eighth Street trails with their entrance at the rear of the Rainycrest Long Term Care facility are open for anyone to use as they wish with their own equipment.

The Mounds trails are only open on the weekends throughout the winter, but in addition to rentals the indoor exhibit space and restaurant are also open.

“People love it,” Richard said. “They come and they’ll go for a ski or snowshoe and they’ll come in all excited and go to the restaurant for a bowl of soup to warm up.”

Manitou Mounds has also had some difficulties with COVID over the last few years and are trying to get people back in over the winter months.

“We’re trying to get the population back into our space over the winter and trying to be a resource for people to go and enjoy the weather,” Richard added. “People seem to really enjoy it. They always come back in ready for a bowl of soup.”

At the Nordic Ski Club you can bring your own snacks and sit by the outdoor fire pit once you’ve finished with your skiing and the club also hosts events throughout the

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Henry Miller got out for a ski on the 8th Street trails on Sunday. He’s been skiing for over 80 years now and still loves it!

season.

“We’ll be having a loppet this year, that’s a semi-competitive event,” Fromanek Gustafson said. “It’s competitive in the way that you’re really competing against your own best time. But it’s really

just focussed more around fun and fellowship. If you’re competitive, great, if you’re not, also great.”

The Rainy Lake Nordic Ski Club is located east of Fort Frances. You turn at George Armstrong Rd. and follow the

signs for Rocky Inlet Rd. Manitou Mounds is located about 60 km west of Fort Frances near Stratton. Highways signs mark the turnoff to the centre.

Scenic trail at Kay-Nah-ChiWah-Nung (Manitou Mounds)