Ageless Living Issue 6 by Ageless Living

ISSUE 6 • Sept/Oct 2013

Phenomenal at 40:

Darcy

Dommett

On Keeping Fit at Any Age

Dos and Don’ts of Detox Lower Your Blood Pressure – Naturally! Answers to Your Questions About

Sex

Health, fitness & Midlife Balance

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The Dos and Don’ts of Detox By Dr Katie Branter What exactly is detoxification, and how can you go about it safely and effectively?

You Are Just So Hormonal! By Julie Foreman, BSc Pharm, PCCA Certified To be hormonal is to be human

Doctor of Desire: Answers to Your Questions about Sex By Dr Diana Wiley, PhD Our sex therapist tackles your toughest questions

Fresh Is Best: The Health Benefits of Eating Local By Kristi Meredith Eating local is good for your body and your community

Drive, Determination, Family, Health and Faith: A Winning Combination By Tracy Pheiffer An Interview with Toronto Argonauts Receiver Andre Durie

What Every Man — And Woman — Should Know about Prostate Cancer Prostate Cancer Canada Important tips to address the number-one cancer threat to men

Will I Know if My Child Has a Vision Problem? By Dr Trevor Miranda If detected early, many vision problems can be corrected

Eating to Fuel Your Workout By Shannon Delves Maximize your performance and burn more calories

Fit, Forty and Focused An Interview with Fitness Coach, Dancer and Entrepreneur Darcy Dommett Keeping fit and feeling great at 40 and beyond

Ageless Living Recipe: Beef and Butternut Chili By Chef Marcel Pheiffer

The Benefits of Massage Therapy By Ingrid Stenersen RMT, CMLDT A relaxing way to relieve a surprising number of health challenges

Introducing Ideal Me: Your Custom Diet Solution

Bioidentical Hormone Debate: Are Bioidentical Hormones Safer than Commonly Used Synthetic Versions for Hormone Replacement Therapy? By Dr Kamran Forghani, MD A review of the scientific findings

Is Your Depression a Symptom of Concussion? By Dr Susan Simpson and Dr Barbara Dyble, MD, CCFP, FCFP Concussions — and the related symptoms — are more common than you think

A Simple Tip For Happier and Healthier Travel By Randi Segal

Ask a Pharmacist: Michael Forbes, BSc Pharm, PCCA Certified What’s the best way to deal with insomnia?

Ask an ND: Dr Natalie Mazurin What’s the best way to deal with insomnia?

Natural Remedies to Lower High Blood Pressure By Lorna R. Vanderhaeghe, MS Three key strategies to lower blood pressure without medication

Vaginal Atrophy Affects More Than Two Million Post-menopausal Canadian Women By Dr Vivien Brown, MDCM, CCFP, FCFP, NCMP Intimacy need not be sacrificed

Kevin Campbell Needs a Kidney By Christina Newberry A Victoria man’s fight to stay healthy while facing a decade-long wait for a transplant

Great Guts! By Ashleigh Gass Restore a healthy balance to your digestive tract

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Ageless Living Expo 10 a.m. – 5 p.m. Come and experience a health expo like no other: • Meet and learn from the Ageless Me medical experts • Win a Botox treatment • Be inspired by bestselling authors and internationally acclaimed advocates for social change, the Kindness Crew • Check your body fat percentage using the Body Metrix Ultrasound • Sample delicious food from Ideal Me

Visit booths featuring local health promoters and businesses to discover the newest trends to maximize your health and vitality and achieve ageless living. To find how you can attend this fun-filled day of tips and seminars that promote true health and help you achieve balance in body, mind and spirit, visit www.agelesslivingexpo.ca.

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• A fabulous dinner catered by the Fairmont Empress Hotel • Floorside viewing of the Dance Stars Victoria celebrity dance competition • Special performance by Kuba Oms • Complimentary casino chips for Casino Royale Rentals gaming • A chance to win one of many prizes, including a three-night stay in Las Vegas*

Your ticket includes: • Admission to the exclusive Ageless Living gala

to learn more about this fun-filled night of music, dance and prizes, visit www.agelesslivingexpo.ca. * Airfare not included

Published by True Space Media ™

Publisher

Michael Forbes BSc Pharm

Editor

Christina Newberry

COPY EDITOR Dan Tidsbury

From the Publisher

n every issue of Ageless Living, we aim to bring you easy-to-implement, practical information that can help make a real difference in your day-to-day life, whether it’s how you feel, how you look, or how you think about the not-alwaysglamorous experience of aging. We often talk about finding balance — in your life, in your heart, and in your hormones. It’s also important to talk about balance as it applies to what you eat. When you were a teenager, you probably thought a lot less about what you ate. That hardly seems fair, because you probably looked great even if you the foods you put into your body were less than ideal. Unfortunately, as we start to get older, we can’t get away with such a carefree attitude toward nutrition. The foods we eat matter, and the scary truth is that many of us are really struggling to get our eating habits — and our weight — under control. There are a million diet plans out there, but I’ve yet to see one that delivers real, sustainable results. So, I’m very excited that the Ageless Me family has grown to include the Ideal Me custom diet solution (idealme.ca) that takes a holistic approach to weight loss and management, including access to a personal health coach and weekly grocery delivery (or, for those who are “too busy” to eat right, delivery of cooked, portioned and packaged meals). Remember: Food is your fuel. Once you give your body the nutritional balance it needs, you can kick your life into high gear. Michael Forbes BSc Pharm, PCCA Certified in Hormone Restoration Owner | Pharmacist Forbes Pharmacy www.forbespharmacy.ca 250-882-3784

Contact info@truespacemedia.com with your questions and comments.

TypesEtting and Design Michelle Beaudry

Contributors Dr Katie Branter, Dr Vivien Brown, Shannon Delves, Dr Barbara Dyble, Michael Forbes, Julie Foreman, Dr Kamran Forghani, Ashleigh Gass, Barbara Hartmann-Downie, Shelby Hulowski, Lynn Killick, Dr Natialie Mazurin, Kristi Meredith, Dr Trevor Miranda, Andrew Munaweera, Christina Newberry, Marcel Pheiffer, Tracy Pheiffer, Randi Segal, Dr Susan Simpson, Ingrid Stenersen, Lorna Vanderhaeghe, Dr Diana Wiley, Dr Allison Ziegler

COVER CREDITS: Brij Charan Photgraphy brij@charan.ca

General Manager Brenda Worsfold

Human Resources Tracy Pheiffer

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Ageless Living www.forbespharmacy.ca 8 |

| Issue 5

V I C T O R I A’ S H E A LT H M AG A ZINE

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CARE FOR YOUR

6 TIPS Vi ct or ISSUE

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INTERVIEW "AGELESS ME" PHYSIWITH CIAN

DR KENNETH

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HEALTH, FIT NESS & MID LIFE BALAN CE

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From the Editor

ladies,

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eptember is Prostate Cancer Awareness Month, an important time to think about the men in our lives. Prostate Cancer Canada offers a prevention game plan for men and the women who love them that we’re pleased to share with you in this issue. And since we’re thinking about the guys, this issue features the stories of three inspirational men. You might not guess it by looking at him, but Darcy Dommett (that’s him on the cover) turns 40 this year. Inside, this fitness trainer, dancer and Victoria businessman shares some important tips for staying fit after hitting that milestone birthday — and talks about how he’s giving back to the local community. Andre Durie is a Grey Cup champion, winning last year with the Toronto Argonauts, but his professional football career was almost sidelined before it began. He explains how he overcame the injury that could have kept him out of the CFL. And Kevin Campbell’s story will have you checking your records to ensure you’re a registered organ donor. This 50-year-old father living with kidney disease is the first person ever to complete the Tough Mudder course while on dialysis, and he’s now training for a triathlon. Plus, of course, you’ll find plenty of ideas to incorporate into your day-to-day routine, from detoxing to eating local to dealing with high blood pressure. You’ll also find a new advice column tackling your toughest questions about sex. Check inside to find out how you can ask our Doctor of Desire columnist questions you’ve just never been able to ask out loud. I’m thrilled to join the Ageless Living team with this issue. I look forward to getting to know you, our readers, as we continue to bring you the latest information about living agelessly! Christina Newberry, Editor Ageless Living Magazine

9 |

Ageless Living | Issue 6

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Ageless Living

Health

The Dos and Don’ts of Detox By Dr Katie Branter

What is detoxification?

Basically, detoxification is the process of removing toxic substances. Our bodies work very hard to eliminate the pollutants we are exposed to daily, but in a world with so much toxicity, it is almost impossible to do without a little direction and a dedicated detoxification protocol.

etoxification, or cleansing, is a controversial topic in the medical world and often poorly understood. It has generated a billion-dollar industry selling products and programs that promise a variety of results, from glowing skin to better sleep and more energy. The problem is, most detox programs are designed for the masses and not the individual. So how do you find the right detox solution for your body? Just as our diets, lifestyle and environment vary, it makes sense that we need varying approaches to clearing out toxins. Here are the dos and don’ts of detox.

DO consult a healthcare practitioner.

A qualified healthcare professional can assess your individual toxic load and help design a program tailored for you. 10 | 10 |

What is your daily toxic exposure? Do you smoke? What is your occupation? Do you have metal dental fillings? Do you work in a building with “sick building syndrome”? Are you exposed to mould? Have you been exposed to toxins in the past (e.g., pesticides) or are you exposed to toxins on a daily basis? If so, I would consider taking it slow when it comes to detoxification. The body has an amazing ability to protect our organs from toxic exposure. When these toxins are released, it can sometimes cause aggravating symptoms.

DON’T detox if you are on medications that may be affected.

Are you taking any medications? Most people are prescribed one or many pharmaceuticals that could affect the liver detoxification

Ageless 1 Ageless Living Living || Issue Issue 6

pathways and influence the effectiveness of the medication. This could be dangerous and even life threatening for some. A licensed doctor of naturopathic medicine is highly qualified at designing safe and effective detox protocols for those taking prescription medications.

DO ask yourself if you have symptoms of toxicity.

in energy levels and dependency, especially when used in excess. • Processed and fast foods: The processed food industry uses excessive amounts of sugar and fats to make their food taste good. Toxic trans-fats are also used in a number of fast food restaurants and should be avoided.

There are many presenting symptoms of toxic overload, but the list below includes the most common. • Lethargy • Skin problems • Sluggish bowels • Allergies • Difficulty losing weight • Joint pains • Food sensitivities • Itchy ears and eyes • Chronic sinus congestion • Irritability • Digestive disturbances • Chronically tight neck and shoulder muscles • Bad breath • Increased sensitivity to perfumes and strong scents • For women: Hormonal imbalances or gradual changes in your monthly cycle

DO consider switching to organic foods.

DON’T detoxify if you’re constipated or have irregular bowel movements.

DO use this opportunity to launch into a permanently healthier lifestyle.

Are your bowels working properly? If you are not having at least one formed bowel movement a day, I would reconsider starting a cleanse until the bowels are working properly. It’s like a blocked drain — if you are constipated while you begin clearing toxins from your body, the toxins will recirculate into your bloodstream and cause annoying and possibly dangerous symptoms.

DO consider cleaning up your diet before beginning a cleanse and DON’T eat foods and beverages that trigger fatigue or stomach upset.

If you take the pressure off your liver for a few weeks by eating a “clean” diet, the detoxification process will be much easier on your body. Clean eating simply means avoiding inflammatory foods and beverages such as: • Dairy: An extremely common food allergy, dairy can be linked to increased mucus production and cause chronic sinus and ear infections. • Gluten: The website wheatbelly.org has good information about the side effects of gluten. • Sugar: If you are inclined to ignore this recommendation, please check out Dr Robert Lustig’s lecture “Sugar: The Bitter Truth.” (You can find it on YouTube.) It is guaranteed to steer you away from sugar for life. • Alcohol: This is one of this most difficult substances for the liver to process. An excessive amount can cause a number of health concerns, from obesity to fatty liver and cirrhosis. • Caffeine: Caffeine can cause anxiety, palpitations, crashes 11 |

In his very informative book Clean, Green and Lean, leading environmental medicine expert Dr Walter Crinnion suggests that the foundation of any good detoxification program is the quality and nutritional density of the foods we eat on a daily basis. Buying organic is especially important for foods on the “dirty dozen” list: • Apples • Grapes • Peaches • Nectarines • Strawberries • Cherry tomatoes • Celery • Potatoes • Zucchini • Sweet bell peppers • Spinach • Cucumber

I often have my patients identify their health goals before beginning a detox and find they need a permanent change rather than simply a brief cleanse. Listen to your body’s signals and learn to adapt to the diet and lifestyle that allows you to achieve optimum energy, better moods and an overall sense of well-being, including: • Sip on filtered water throughout the day. We need to be hydrated for proper detoxification. • Remove allergens from your diet. If a food or beverage makes you “crash” or feel lethargic, even wired, remove it from your diet and see how you feel. • Add some good bacteria to your supplement regimen. Probiotics have been shown to help strengthen the immune system and contribute to healthy digestion. • Add antioxidants to your nutritional regimen. Green and white tea, blackberries and blueberries, plums and cruciferous vegetables like broccoli are all great antioxidants and will support liver function and detoxification. • Get moving and sweat it out! Exercise will contribute to a healthy lymphatic system, and infrared saunas will help eliminate toxins. The process of detoxification, if approached safely and effectively, can be extremely beneficial as a preventative of chronic disease and a contributor to better overall health. References available from Ageless Living on request. Dr Katie Branter, ND, is the director of naturopathic dermatology and a naturopathic doctor at Clear Skin Victoria. www.clearskinvictoria.com

Ageless Living | Issue 6

Ageless Living

FEATURE

You Are Just So Hormonal! By Julie Foreman, BSc Pharm, PCCA Certified

e’ve all been there. Whether as oblivious participants or outside observers, we have all experienced the alleged act of “being hormonal.” Before you find yourself loudly denying this statement, don’t worry: It is not a judgment. All living beings are hormonal! Humans, animals, insects and even plants are reliant on myriad hormones that are involved in our most important body functions: growth and development of cells, immunity, metabolism, sexual development, reproduction and balance of our internal environment. Does this mean that we are simply ruled by our hormones? Though we may sometimes feel like our hormones have taken control, in reality they are usually carefully regulated by our bodies’ sophisticated feedback systems. What exactly is a hormone? Does the term conjure up memories of your teenage years? You may hear your health practitioner, friends, family or favourite celebrity talking about hormones and health. Hormones are chemical messengers produced by organs called glands (e.g., pituitary, thyroid, pancreas, ovaries, testes, adrenals). Hormones like estrogen, testosterone, progesterone, DHEA, insulin, thyroid hormones and many others can work together to cultivate balance in your body. Hormone levels undergo natural changes during puberty and pregnancy and as a result of aging. When your hormones are properly regulated, you can maintain energy, vitality, strong bones and muscles, a balanced weight, fertility, and healthy brain and organ functions. Hormones influence each other. If one hormone is out of balance, others can also be affected. For example, if you are experiencing a high level of stress, your body may increase production of the stress hormone cortisol. High cortisol alone can impact

your organ function, sleep patterns and weight, but it also has a negative effect on other hormones, such as your thyroid function. Hormones have carefully balanced relationships, and if imbalance occurs due to an excess or deficiency of one or several hormones, eventually you will begin to feel the result in the form of symptoms such as weight gain, trouble sleeping, decreased energy, depression, anxiety, loss of libido, fuzzy thinking or memory issues. What do you do next time you are accused of “PMSing,” “being menopausal,” or “having man-opause”? Start with a visit to your healthcare provider for more information and diagnostic testing to determine whether your symptoms actually are due to hormonal changes. Healthy changes to your diet, sleep quality and exercise are key to maintaining hormone balance and healthy aging. Your practitioner can recommend nutrients, herbs and hormones to help you achieve optimal hormone function. Self-treatment with supplements that change certain hormone functions can inadvertently affect your other hormone systems. Before starting any herbal or prescription hormone or weight loss therapies, have an in-depth review with your healthcare practitioner. Make sure that you understand what symptoms you are treating, what your remedy will do to help, what to expect from your treatment and what further monitoring you will need. If you become empowered in your own health, then the next time you hear the phrase “you are so hormonal,” you can smile and respond positively with the understanding that to be hormonal also means to a certain extent to be human! Julie Foreman is a compounding pharmacist with Forbes Pharmacy in Victoria. www. forbespharmacy.ca

Ageless Living

Health

Doctor of Desire:

Answers to Your Questions about

Sex By Dr Diana Wiley, PhD

14 |

Ageless Living | Issue 1

reat sex can be yours for as long as you live — but you have to choose it with a lifestyle that supports it. Deep emotional and sexual intimacy is rarely reached before the fourth, fifth or sixth decade. As your Doctor of Desire columnist, I want to say that you need to expect good sex. Life works better when we play and stay together. In this newly launched column, I’ll provide answers to readers’ questions about sex to help you do just that.

My husband is way more interested in sex than I am. How can I handle this?

Mismatched desire is the most common presenting problem for sex therapists. There may be emotional alienation or unresolved anger. Or, there may be some attraction difficulties (gaining weight, and so on) — if you don’t feel attractive, you can’t project desirability. As it happens, some people are always ready for sex because they are starved for touch and affection. Sex is the only way they can get either one. Erotic massage — touching each other but leaving out the genitals (at first) — can be a way to begin an erotic reconnection.

Does penis size matter?

Most women say that penis size matters little or not at all, and men should believe them. The size is not a predictor of the gentleness, skill, or sense of humour of the owner. If there’s any male organ

whose size women care about, it’s the heart, not the hard-on. In a recent study at the University of Ottawa, women viewed life-sized images of men with penises of various sizes and tended to rate those who were well endowed as more attractive. However, size became less important past about three inches.

How do I jump-start my sex life?

Actually, having sex is the most important thing you can do to increase your level of desire. Talk to your mate. Tell him or her everything you want to do together, and how it’s going to feel. Try using erotic materials. Read to each other and act out scenes you read, invoking inspired fantasies. Watch erotic films that are female friendly, like those at www.CandidaRoyalle.com. Dr Diana Wiley, PhD, has been in practice 30 years as a board-certified sex therapist, marriage and family therapist (licensed in Washington State and California), and gerontologist. She hosts an Internet radio show called “Love, Lust and Laughter” on Progressive Radio Network and has published two studies on aging and sexuality in medical journals. Dr Wiley was appointed as a Clinton Presidential Delegate to the 1995 White House Conference on Aging, where she was the only delegate to speak about love and sexuality.

Send your questions for Dr Diana Wiley, PhD, Ageless Living’s resident Doctor of Desire, to info@truespacemedia.com. Your question may be answered in a future issue!

www.ageless-me.com / info@ageless-me.com

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Ageless Living

Health

Fresh is Best: The Health Benefits of Eating Local By Kristi Meredith

18 |

Ageless Living | Issue 1

t’s hard to reach for the $2.99 cucumber with the bright orange “LOCAL” sticker when there’s one from California right next to it for $1.99. What’s the difference between these seemingly identical vegetables? The benefits of eating local are not only nutritional, but economic as well. Here are five reasons to choose local products: • Local food hasn’t spoiled. The time it takes to get from the field to your table is crucial for some produce, as the nutritional value can degrade. Produce such as broccoli, green beans, kale, red peppers, tomatoes, apricots and peaches are susceptible to nutrient loss when transported over longer distances, while heartier items such as apples, oranges, grapefruit and carrots keep their nutrients. Food for thought? • Local food is safer to eat. There’s always concern about spoilage when transporting food from the grocery store to your fridge. But what about during transportation from the field to your table? How long before it reached the shelves of the grocery store was that pineapple from Maui picked? How many people have handled it? How many factories has it been in? Airplanes? Trucks? Boxes? The possibility of contamination and spoilage greatly increases with longer travel. Buying local allows you to cut out all those middlemen. Even better, if you can, try to buy directly from a local farmer. • Local food is more nutritious. Mmm… green tomatoes, green bananas and rock-hard avocados. Who doesn’t want to eat fruits and vegetables harvested before they’re ripe? The longer fruit stays on the plant, the more nutritious it becomes as it ripens naturally. Fruits and vegetables picked too early are, therefore, less nutritious. Imported produce is grown in distribution factories and transported to your community grocery store. Local produce is picked when ripe and ready to buy, allowing you to consume as many nutrients from the food you are eating as it can possibly supply. • Local foods are fresher (and taste better). Do you think you can’t tell the difference between the tomato picked yesterday and the tomato picked last week? You can — try it. Fresh food lasts longer, too.

profit margin for local farmers, sustaining their farm and supplying more jobs to people in your community. When individuals, families and local restaurants buy local, fresher, tastier and more nutritious produce makes its way to the table. Go to the local butcher, café, produce stand and/or farmers’ market to meet and support your community. So the next time you find yourself pondering that bright orange sticker, choose local. It really does matter.

Kristi Meredith is an aspiring dietitian with a special interest in sports nutrition and Type 1 juvenile diabetes. Her passion for nutrition is rooted in her own challenges dealing with celiac disease and lactose intolerance and caring for diabetic children. She is part of the team behind the custom diet solution Ideal Me. Born and raised in Victoria, Kristi is also a recreational triathlete. www.idealme.ca

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• Local food supports the local community and economy. Why give money to distribution factories and chain corporations in another city, province or country? Cutting out the middlemen supplying produce means a greater

19 |

Ageless Living | Issue 6

Ageless Living

Interview

Drive, Determination, Family, Health and Faith: A Winning Combination How Toronto Argonauts Receiver Andre Durie Overcame an Injury that Could Have Sidelined His Career

Photo credit: CFL

By Tracy Pheiffer

had the pleasure of meeting up with the friendly and personable Andre Durie, receiver for the Grey Cup Champion Toronto Argonauts, in Toronto to talk about how he overcame a

potentially career-ending injury through focus, faith and hard work. In 2005, Andre’s life changed in a moment. This talented sportsman went from setting records as a college player to lying

Let them assume. Mixed tapes. Acid-wash jeans. Big hair. You’ve been there and done that, but nobody can guess your true age. And that’s OK. At the Baker Rejuvenation Centre, we can help you keep your age a secret. Call us today to schedule your confidential consultation.

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in a hospital bed after suffering an injury that resulted in major nerve damage in his knee. Doctors told him he might never walk again, never mind pursue a professional football career. It was devastating and scary, yes, but Andre persevered. During his recovery, Andre was motivated by drive, determination, family, staying healthy and faith — a combination he says pushed him to overcome the odds and pursue his dreams of playing professional football. Andre focused on his faith and chose the mindset that he would overcome his injury. He followed his healthcare team’s directions, exercised as much as he could, ate healthfully (lots of protein, vegetables and organics) and stayed positive. He was driven to play the sport he loves. Andre missed the rest of the 2005 season and all of the 2006 season. But in 2007, he impressed Argonauts management and signed with the team on May 10, 2007 as a free agent after going undrafted in the 2007 CFL Draft. Today, Sportsnet describes this skilled player as “a dependable and versatile weapon in the Toronto Argonauts offence.” Andre won his first Grey Cup with the Argonauts in 2012, and success continues to come his way. In July, he was named CFL Canadian Player of the Week for the fourth time after registering 100 yards and a touchdown on seven catches in a home game against the Saskatchewan Roughriders.

Ageless Living

health

What Every Man — And Woman —

Should Know about Prostate Cancer Prostate Cancer Canada

n his lifetime, one in seven men will be diagnosed with prostate cancer, making it the number one cancer threat to men. While many think of prostate cancer as a “man only” disease, men often need the support of their families to talk about it, to go for testing and to cope with the side effects of treatment. Women often act as the family’s health watchdog, so many women want to educate themselves about health issues that can affect their male loved ones. This is critical for a disease where early detection and treatment can result in a cure in up to 90 per cent of cases. Many men remain uneducated about prostate cancer and are reluctant to visit the doctor for annual testing, fearing both a diagnosis and the side effects associated with treatment. Prostate Cancer Canada survey results have shown that half of Canadian men do not make a point of booking an annual doctor’s appointment and that 85 per cent of women have to remind the men in their lives to make an annual appointment. September is Prostate Cancer Awareness Month, so there is no better time for men age 40+ to make a doctor’s appointment, start considering their risk and take charge of their prostate health.

For more information, visit prostatecancercanada.ca.

21 |

Tips for Women

• Urge your partner to start talking to his doctor at age 40 and begin annual PSA tests at 45. • Remind him that with early diagnosis and treatment, 95 per cent of men survive. • Tell him that treatment side effects are not necessarily severe or permanent. • Show him that he can tell you absolutely anything. • Say that you will go with him to the doctor. • Book his tests and appointments when you book yours.

Tips for Men

• Prostate cancer is not an old man’s disease; even young men in their 40s and 50s can get it. Every man over 45 should be tested annually. • Ninety-five per cent of prostate cancer cases, found and treated early enough, are curable. • Side effects are scary but shouldn’t stand in the way of getting diagnosed and treated. • Many people are uninformed about prostate cancer. There are several online sources for information about the disease, including prostatecancer.ca. • A prostate cancer diagnosis can be emotionally overwhelming, but keep in mind that most Canadian men will survive the disease.

Ageless Living | Issue 6

Ageless Living

Health

Will I Know if My Child Has a

Vision Problem? By Dr Trevor Miranda

arents quickly learn their child’s individual preferences, from favoured toys to food dislikes to favourite activities. Many parents believe they will also know if their child has a vision problem. One in five children has a visual disorder, and while it is true that many vision disorders have obvious symptoms, there are also numerous visual conditions that cause no symptoms at all — making it impossible for parents to be aware there is a problem. Visual changes in children can occur gradually and often without their awareness. Your child is very adaptable and may perceive blurred vision or difficulty seeing out of one eye as “normal.” Complaints of blurred vision, frequent headaches, squinting, eye rubbing, an unusual head tilt or posture, avoidance of near work, or the closing or covering of an eye certainly warrant an ocular assessment for further investigation. But keep in mind that to ensure the health of your child’s visual system, and that he or she has the visual skills necessary to succeed in school, it is important for your child to have early and regular complete eye examinations even in the absence of visual complaints. Some conditions, left undiagnosed and untreated, become impossible to correct at a later age, leaving your child with a permanent visual disability. This makes it particularly important to have your child’s vision and ocular health assessed early in life. One of these vision disorders is amblyopia (lazy eye), where 22 |

one eye does not see as well as the other. Amblyopia often has no obvious symptoms for parents to recognize. There is rarely any physical difference between the eyes, but one eye fails to develop the ability to detect detail, while the stronger eye dominates. This results in poorer vision in the weaker eye and problems with binocularity (the use of both eyes together, necessary for depth perception). Left untreated, the weaker eye’s vision does not improve. However, if detected early, amblyopia can often be corrected through contact lens correction or spectacles along with patching the stronger eye to allow further visual stimulation of the weaker eye. As the connections between the eye and brain are still developing in a young child, it is possible to achieve equal vision in both eyes and good binocular skills with early treatment. If those connections are not made in childhood, the poor vision will not be correctable when the child is older. Be aware that observing no symptoms or hearing no visual complaints does not guarantee a healthy visual system in your child. Don’t wait for your child to ask to see an eye doctor — their eyes deserve early assessment. A world of endless learning awaits!

Dr Trevor Miranda is an Optometrist in the Cowichan Valley. Follow him on Twitter at @DrTrevorMiranda or visit his website at www.myeyecare.ca.

Ageless Living | Issue 61

Ageless Living

health

Eating to Fuel Your Workout By Shannon Delves

roper, balanced nutrition is important to nurture your body and mind. It’s an essential building block for all human function, and good nutrition and lifestyle habits are an important part of feeling good! We all want to feel emotionally, physically and spiritually balanced. Eating to fuel your workout can help maximize your gains. Failing to eat properly before your workout is like running a car with no gas. You won’t have enough energy to perform, and you will limit your ability to burn calories. Instead, eat the right combination of the right foods to help fuel your workout. Eating three to four small meals a day with a balance of carbs, protein, fibre and healthy fats keeps you energized throughout the day and helps prevent energy crashes. Here are some ideas to get you started: • Protein: 3–4 oz lean meat, 1–2 eggs or ½ cup of legumes • Carbohydrate: ½ cup–2/3 cup wild or brown rice, quinoa, yams or sweet potatoes • Vegetables: 1 cup mixed veggies such as salad or a stir-fry • Healthy fats: 1–2 tsp. extra-virgin coconut oil Having the right foods on hand when you need them — including unprocessed foods and lots of vegetables, fruits, whole grains and healthy fats — takes careful planning and preparation. As they say, “If you fail to prepare, prepare to fail!” Pre-making meals on Sunday for the week ahead will set you up for success when you don’t have time to cook. Food and nutrient timing is essential to fuel your workouts — but adequate fluid intake before, during and after exercise is also critical. Exercise hydration and proper replenishment postworkout will ensure that you have energy left after your training session. I recommend: • Pre-exercise: A small meal two hours prior or a piece of fruit 30–60 minutes before • During exercise: ½ cup juice with a pinch of Himalayan salt and 3 cups water • Post-exercise: 1.5 scoops protein powder mixed with 1 cup juice and 2 cups filtered water Implementing these new habits into your routine will allow you to feel good, have more energy and maximize your workouts. Small shifts lead to big results! 23 |

Shannon Delves is a personal trainer, nutrition consultant, boot camp instructor and fitness competitor. She is passionate about helping her clients reach their true potential by inspiring them to take massive action for their health and fitness. She strongly believes that before you can change your body, you must strengthen your mind. Connect with Shannon at www.shannondelvesfitness.com or 250-882-2300.

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Ageless Living | Issue 6

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Fit, Forty and Focused

An Interview with Fitness Coach, Dancer and Entrepreneur

Darcy Dommett

Photo credit: Brij Charan Photgraphyâ&#x20AC;&#x201C;brij@charan.ca

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Ageless Living | Issue 1

arcy Dommett, CEO of downtown Victoria’s Studio 4 Athletics, is a personal trainer, martial arts instructor and professional dancer who’s spent a lifetime perfecting his workout techniques and sharing them with others. This year, he turns 40 — but he’s not slowing down. In fact, Darcy views this milestone birthday as motivation to focus on further refining his technique to ensure he can lead an active, healthy and fulfilling life for decades to come. Ageless Living spoke to Darcy about his tips and tricks for working out smart through middle age and beyond, and about how he’s using his passion for fitness to help support hometown charities through a gala boxing event.

It’s Never Too Late “I see people all the time who have finally come to the realization that they have put their fitness off for too long. I start them with a trainer two or three times a week to learn the correct techniques to rebuild what has been left unattended. It should be a combination of muscular balance, breath and core activation in order to do the movements properly. It is very important to have a trainer, especially in the beginning stages. You can’t just try to put your body into the shape of an exercise you’ve seen in a magazine. The subtleties make a massive difference. You don’t need to overdo your workouts to achieve results. You can pull back and be more accurate.”

Working Out Smart to Stay Healthy and Grounded “Exercise helps me think clearly and stay grounded. I teach several styles of martial arts, I’m a personal trainer and I’m a professional dancer in a variety of different dance styles — so my dayto-day activities cover a lot of territory. As I can’t afford injuries, I prefer to work smart rather than hard: Less is more. I do this by focusing on movements that integrate and isolate muscle groups. This enables me to do fewer reps with better activation to achieve faster results. Accurate weight distribution, core activation, skeletal alignment and muscular balance are important to avoid repetitive strain injuries and joint damage.”

Making Fitness Fun “There are a variety of ways to get fit without becoming bored. Yoga, martial arts, dance, and indoor and outdoor boot camps are all great ways of getting fit while staying mentally engaged.”

Staying Active to Ward Off Aging “Being stagnant enhances the aging process. Inactivity means you’re not increasing your heart rate or getting the circulation your body needs. That leads to a weakening of the heart, lungs and muscles, and can allow gravity to affect your posture. It’s not long before you have back, knee and joint problems. Being physically active is a choice: You are either working on improving your body or you’re not. There should be no excuses when it comes to your health.”

Achieving Success by Building Relationships “I focus on building long-lasting relationships and giving encouragement. I get to know about a client’s underlying issues, then help them to achieve their goals by creating a positive environment to work in and giving them the specific steps to take to fulfill their potential. Those relationships have naturally led the business to become successful.” Giving Charities a Fighting Chance “The Fight 4 The Cause Charity Boxing Classic is an annual social boxing event that takes place at the Victoria Conference Center at the Empress Hotel. It’s a black-tie event with lots of dresses, diamonds, and old-school Hollywood glamour. We take 24 people with no boxing experience and put them through an eight-week training camp. They emerge physically fit and ready to compete on the night of the event. In addition to the boxing, the casino games hosted by Casino Royale and silent auction make it an evening not to be missed. “It’s a great way for us to give back to the community — last year we raised $16,000 for four local charities. People can get involved by sponsoring a fighter or sponsoring the event.” Your Body is With You For Life “Your body is the one thing you truly own. It should be the most important thing to invest in. People will spend thousands of dollars on materialistic items while their body slowly atrophies. I can’t think of anything more important, or a better use of resources, than physical and personal growth.” Darcy Dommett is the owner-operator of Studio 4 Athletics in Victoria: www.studio4athletics.com Fight 4 The Cause takes place November 30 at the Carson Hall in the Victoria Conference Centre with catering by the Fairmont Empress Hotel. Information and tickets are available at www.fight4thecause.ca.

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Ageless Living | Issue 6

Ageless Living

Recipe

Beef and Butternut Chili By Chef Marcel Pheiffer Design by Desire Food Service www.designbydesirecatering.com

• • • • •

Yield: 6 servings Total time: 2 hours, 40 minutes Ingredients • Cooking spray • 15 ml canola oil, divided • 24 oz boneless chuck roast, trimmed and cut into 1/2-inch cubes • 2 ml kosher salt • 12 oz chopped onion • 4 oz chopped green bell pepper • 30 ml tomato paste • 15 ml minced fresh garlic • 10 ml diced jalapeno pepper • 150 ml dry red wine • 7.5 ml ground ancho chili pepper • 5 ml dried oregano • 2.5 ml ground red pepper • 1 ml ground cumin • 1 ml ground coriander • .25 ml ground cinnamon • 1 (28 oz) can whole tomatoes, undrained and chopped

1 (15 oz) can no-salt-added kidney beans, rinsed and drained 16 oz cubed (1/2-inch), peeled butternut squash 8 oz coarsely chopped carrot 90 ml reduced-fat sour cream 30 ml fresh cilantro leaves

Directions • Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add 5 ml oil; swirl. Sprinkle beef with salt. Add beef to pan; sauté 8 minutes, turning to brown on all sides. Remove beef. • Add 10 ml oil to pan. Add onion and bell pepper; sauté 3 minutes. Add tomato paste, garlic and jalapeno; sauté 2 minutes, stirring constantly. Add wine; bring to a boil, scraping pan. Cook 2 minutes. Return beef to pan. • Stir in ancho chili pepper and the next 7 ingredients (through kidney beans), and bring to a boil. Cover, reduce heat to medium and simmer gently for 1 hour. Add butternut squash and carrot, and simmer for 1 hour or until beef is tender. Ladle 8 oz chili into each of 6 bowls, and top each with 1 tablespoon sour cream and 5 ml chopped cilantro.

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Ageless Living | Issue 61

Ageless Living

health

The Benefits of Massage Therapy By Ingrid Stenersen RMT, CMLDT

“I am so jealous.” My patients often hear this from their coworkers or friends as they are walking out the door for a massage therapy appointment. It’s well known that massage therapy is very effective for reducing stress, inducing a sense of relaxation and even reducing symptoms of anxiety and depression. But it can also offer many additional therapeutic benefits. Massage therapy comes in many forms, including Swedish, deep tissue and trigger point release. All Registered Massage Therapists (RMTs) trained in B.C. are trained in these techniques. Preliminary studies have shown that Swedish massage can boost your immune system by increasing white blood cells after just one treatment. This may be effective for those suffering from a chronic disease. But a word of caution: deep tissue massage during an illness (such as cold or flu) can actually worsen your condition. Carpal tunnel, tendonitis, plantar fasciitis, sprains, strains and sports injuries all benefit from massage therapy. Massage helps to reduce pain by reducing muscle spasms and preventing scar tissue from building, which gives you the ability to stretch and strengthen those muscles and return to your pre-injured state much more quickly. Massage therapy also reduces swelling. In both deep tissue and Swedish massage, excess fluid leaves the tissues and enters the bloodstream, eventually to be removed by the kidneys. Manual lymph drainage is a specific, light technique that addresses swelling (edema, lymph-edema) and even sinus and inner ear congestion. Massage therapy is not just for adults. A study performed by the Touch Institute showed that gentle massage of preterm babies helped them to develop and gain weight more quickly than those infants who did not receive massage. For full-term babies, massage can assist in easing the discomfort of gas and bloating as well as constipation (this is also beneficial for adults). In addition, massage is relaxing and can help infants sleep. Finally, massage therapy can reduce the severity of or even prevent many muscular issues. It is not just a luxury (even if it does make your coworkers jealous). Taking that time for yourself can help to maintain both your physical and mental well-being. Take care of your body, so it can take care of you. Ingrid Stenersen, an active mother of two, has been a practicing RMT since graduating from the West Coast College of Massage Therapy in 2002, and a Dr. Vodder’s Manual Lymph Drainage Therapist since 2001. She is passionate about health and alternative health methods. Her approach to treatment includes Swedish massage, deep tissue massage, trigger point release and manual lymph drainage.

Massage therapy can also be used to treat: • Headaches • Whiplash • Chronic back pain • Pregnancy and labour • Fibromyalgia • Chronic fatigue syndrome • Multiple sclerosis • Parkinson’s disease • Cerebral palsy • Arthritis

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Ageless Living

Advertorial

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Q: What if I want to pack on muscle but don’t have time to exercise? A: The simple answer is: You will gain weight! Increased calorie consumption of lean proteins and slow-burning carbohydrates is designed specifically to go hand in hand with explosive weight lifting. If you are not using the protein-derived calories to restore and rebuild your muscles, your body will store the excess calories as fat. Commitment to this program is essential and will dictate your results. Ideal Me has many gym and weight-lifting resources for you to use and benefit from. Q: What do I eat once I have reached my ideal weight? A: Yo-yo weight loss is a thing of the past once you have reached your ideal weight. Throughout your physical journey with Ideal Me, our resources will not only expose you to a healthy lifestyle, but also teach you how to maintain it. Ideal Me offers a weight maintenance program that allows you to continue to live a carefree and convenient healthy lifestyle including a balanced diet and continued access to all Ideal Me resources.

Q: What if I have a sweet tooth? A: Sugar, treats, pastries, cakes and cookies are the source of many diet plan relapses. Ideal Me has a cheat day once per week that is specifically for your noshing needs. Not only can you eat whatever you want, but you will increase your metabolism while doing so. Win-win! A random spike in consistently level blood glucose causes an increase in your body’s metabolism, effectively turning your body into a fat-burning machine. Write down your cravings throughout the week, and get excited for that cheat day every week when you can indulge. To learn more about Ideal Me and your custom diet solution, please visit www.idealme.ca or contact us by phone (1-888-250-5038) or email (info@idealme.ca). We will be happy to answer any questions you may have!

Q: What if I have allergies or food dislikes? A: Ideal Me is very allergy conscious. The creator of Ideal Me has struggled with allergies, intolerances and celiac disease and knows first hand how difficult it can be to agree to a program when you have dietary restrictions. Your health coach, who will follow you throughout your entire program and successes, will individualize your meal plan to accommodate your specific dietary needs. Q: How will it work for me? A: Ideal Me is designed specifically to take the guesswork out of healthy eating. Whether you have no time to cook, are passionate about being in the kitchen or have a family to feed, there is a program for you. The team at Ideal Me collaborates to make your healthy lifestyle choice as convenient and easy as possible. There is no challenge we will not entertain.

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Ageless Living | Issue 6

Ageless Living

Health

Bioidentical Hormone Debate:

Are Bioidentical Hormones Safer than Commonly Used Synthetic Versions for Hormone Replacement Therapy? By Dr Kamran Forghani, MD

enopause affects 25 million women worldwide each year. The World Health Organization estimates 1.2 billion women will be postmenopausal by 2030. Menopause has been associated with symptoms of hot flashes, night sweats, dysphoric mood, sleep disturbances, conditions of cardiovascular diseases, osteoporosis, depression, osteoarthritis, dementia and frailty. The use of bioidentical hormones, including progesterone, estradiol and estriol, in hormone replacement therapy (HRT) has sparked strong debate. Bioidentical hormones are compounds that have exactly the same chemical and molecular structure as endogenous human hormones. Of greatest concern is their relative safety compared with traditional synthetic or animal-derived versions, such as conjugated equine estrogen (CEE), medroxyprogesterone acetate (MPA) and other synthetic progestins. We know that conventional HRT results in increased thrombotic events and an increased risk of breast cancer and dementia as evidenced in large prospective clinical trials including the Heart and Estrogen/Progestin Replacement Study and the Womenâ&#x20AC;&#x2122;s Health Initiative Randomized Trial. In a prospective randomized clinical study, 77 women were selected randomly to receive conventional CEE with the addition of synthetic progestin (MPA) or natural estrogen gel (E2) with oral micronized progesterone (P). Oral CEE-MPA induced a significant increase in breast cell proliferation compared to percutaneous E2-oral P; that is, CEE-MPA had a marked impact on the breast, whereas natural percutaneous E2-oral P did not. 30 |

Hormone therapy (HT) is not a uniform concept, and various preparations, doses and regimens of HT may have different effects. In the French E3N cohort study, women taking estrogen in combination with micronized progesterone were found to have no increase in breast cancer risk in contrast to women taking estrogen in combination with synthetic progetogens. A thorough review of the medical literature supports the claim that bioidentical hormones have some distinctly different, and often opposite, physiological effects to those of their synthetic counterparts. Physiological data and clinical outcomes demonstrate that bioidentical or human-identical hormones are associated with lower risk, including the risk of breast cancer and cardiovascular disease, and are more efficacious than their synthetic and animal-derived counterparts. Until evidence is found to the contrary, bioidentical hormones remain the preferred method of HRT.

References available from Ageless Living on request. Dr Kamran Forghani completed his postgraduate medical residency at McGill University and practiced as an emergency room physician at McGill University Teaching Hospital before completing a family practice specialty at the University of Washington in Seattle. Dr Forghani is pursuing training in anti-aging medicine and bioidentical hormone replacement through the American Academy of Anti-Aging Medicine.

Ageless Living | Issue 6

Fight 4 the Cause Charity Boxing ClassiC in ViCtoria!

saturday november 30th, 2013 6pm till Midnight Fight 4 The Cause is setting the stage for a most unique event in Victoria. We are combining social boxing, community involvement and red carpet glamour for an unforgettable evening. The event will take place in The Fabulous Carson Hall in The Victoria Conference Centre catered by The Fairmont Empress Hotel. This will be the time to look your best while knowing that at the same time you are contributing to your community. Guests will arrive and walk the red carpet while posing in front of media walls displaying our sponsorship partners. They will then be seated to indulge in a three-course gourmet meal prepared by the master chefs of The Fairmont Empress. Fight 4 The Cause is an evening of boxing and entertainment where we bring back old school Hollywood glamour to the sport of boxing. We look ForWard To seeing you There!

for more information check out www.fight4thecause.ca

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Ageless Living

Health

Is Your Depression a Symptom of Concussion? By Dr Susan Simpson and Dr Barbara Dyble, MD, CCFP, FCFP

oncussion symptoms are vast and varied, so it’s very possible that you may have suffered a concussion without even realizing it. Have you been in a car accident? Fallen down? Hit your head on a cupboard? Tumbled down stairs? Fallen off a bike? Collided with another player on a soccer pitch? Had whiplash? Been knocked over during a hockey game? All of these could have led to a concussion. In fact, concussion is so common

that it’s easy to miss the possible correlation between an accident and your symptoms. In the hours following a concussion, symptoms can be as minor as “foggy thinking” or a headache. So when any or all of the additional post-concussion symptoms develop — such as fatigue, depression, anxiety, sleep disturbance, sensitivity to light and sound, irritability, anger issues, challenges with memory,

32 || Ageless Living || Issue Issue 61 32

focus or lack of motivation — you may not recognize them as concussion-related. As concussions are currently only diagnosed clinically and there are no definitive diagnostic tests available, it can be challenging to know whether your symptoms are actually signs of a concussion. Before we talk about what you can do if you think you’ve suffered a concussion, it’s important to understand what a concussion is. A concussion is a mild traumatic injury to the brain. Contrary to popular opinion, you can have a concussion without actually hitting your head on anything. A concussion results when your brain bangs against your skull. Your brain sits in fluid inside your skull, so if you fall, for example, your brain could slam against the front or back of your skull, or either side, even if you don’t hit your head. To complicate matters, the brain is made up of different layers and materials, so while one layer might travel before impacting the hard skull, the layer underneath might hit a boney ridge at the base of the skull, literally “shearing” connections. When a concussion occurs, it disrupts the electrical activity of the brain, resulting in some or all of the symptoms mentioned above. The good news is that the brain is resilient and works hard to repair itself. Because this repair work is so intense in the hours and days following a concussion, it creates an “energy crisis” in the brain. This is why the most important and immediate treatment for concussion is rest. When you rest, your brain is able

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to use all of its energy to repair itself. Rest means no work, no school, no computer games. It means trying not to stimulate your brain because this uses precious resources like oxygen and glucose that are needed for the repair work on your brain injury. The other good news is that there have been tremendous advances in medical technology, including a patented, advanced neurofeedback system called Brainwave Optimization. Brainwave Optimization does not diagnose or treat a specific condition. Instead, it reflects the brain’s activity back to itself, allowing the brain to rebalance. Numerous clinical studies have shown that neurofeedback often reduces or even eliminates the symptoms seen when concussions don’t fully resolve. The innovative Brainwave Optimization program is overseen by psychologists who can work in tandem with medical doctors. This non-invasive and relaxing program often provides speedy relief — for most people, an intensive five-day process is all that is required, but additional sessions can be easily accommodated for more complex issues.

Dr Susan Simpson is a psychologist and clinic director of the Brainwave Optimization Program at Valentus Clinics, which offers Brainwave Optimization Programs in Victoria and Calgary, and soon in Vancouver. Dr Barbara Dyble, MD, CCFP, FCFP is the medical director. For more information, call 250-590-5090 or visit www. ValentusClinics.com.

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Ageless Living

advertorial

A Simple Tip For Happier and Healthier Travel By Randi Segal

as economy class travel got you literally “stuck” in your seat with no room to move? Narrow seats, reduced legroom and feet propped up on carry-ons has become the normal position for most modern-day travellers. These days, it’s not easy to be comfortable in coach! Lower body fatigue, swollen feet and ankles, and painful, achy legs have become common complaints among everyday travellers. Luckily, this simple tip can help to alleviate these common

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aches and pains, re-energize your body and even protect you from a potentially debilitating and fatal medical condition known as a DVT or blood clot. Compression socks are the new secret weapon for the everyday traveller. Whether you travel for business or pleasure, longor short-haul, you will arrive at your destination with a spring in your step. The science is simple. Graduated compression socks increase circulation. Sitting for extended periods of time, especially in a cramped position (commonly referred to as “economy class syndrome”) drastically reduces the circulation in your lower body as the muscles in the calf no longer contract to help move the blood back to the heart. Blood pools in the feet and ankles, causing swelling, pain and leg fatigue. As the circulation slows, the blood becomes thicker and the risk of a blood clot or DVT increases. Often, there are no noticeable symptoms until after the flight. In the worst-case scenario, a portion of the clot can break loose, travel to the lung (a condition known as a pulmonary embolism) and lead to death. Certain risk factors have been shown to increase this risk: • Trauma to the area (surgery, even bruising) • Obesity • Stasis (immobility) • Hormone replacement therapy, birth control pills • Some cancer drugs Blood clots can happen to anyone at any time without any previous signs or symptoms. Medical research has proven that long-haul flights can lead to potentially serious blood clots. Travellers can reduce this risk by wearing compression socks. Until now, compression socks have been very clinical looking and not very appealing to the fashion-conscious traveller. Luckily, times are changing. Dr Segal’s 15–20 mmHg True Graduated Compression travel socks have combined fashion with function to produce an exciting new line of travel compression socks. These socks are comfortable, easy to put on and will keep your legs looking and feeling great right down to your toes!

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Ask a

Pharmacist

Michael Forbes, BSc Pharm, PCCA Certified

What’s the best way to deal with insomnia?

s a practicing pharmacist for more than 10 years, I have seen many different drug approaches to insomnia. Zopiclone is the most popular prescription option because it works fast to help you fall asleep. If you tend to wake up often during the night, you may be prescribed trazadone or amitriptyline to help you stay asleep. For elderly patients, the benzodiazepines are common prescriptions. Keep in mind that prescription drugs can have side effects, which you need to weigh against the benefits they offer. For those suffering from ongoing insomnia, the side effects may pale in comparison to the relief of a good night’s sleep. Talk to your doctor or pharmacist to learn about the side effects before starting any sleep medication. As a non-prescription option, melatonin, found in the supplements section of the pharmacy, can be very effective and quite safe when taken in a moderate dose earlier in the night. Some non-drug therapies are also very interesting. Blue wave light emitters (like NightWave) have a gentle, calming effect. You sync your breathing to the rise and fall of the soft blue light wave. The waves begin to slow down, calming your breath and putting your body into sleep mode. An ultrasonic humidifier can help as well. It uses high-frequency vibrations to blow a fine mist into the air that relieves congestion, making it easier to breathe throughout the night. When you can breathe better, you sleep better. The bonus? The extra moisture in the air is a great treatment for wrinkles!

36 |

And for some natural solutions, you already have everything you need in your home. A simple cooling temperature in your bedroom works well. Aim for 19–20 degrees Celsius (67–68 degrees Fahrenheit). If that isn’t enough, try a 10-minute ice-cold bath. The right kind of exercise before bed can also help prepare you for a good night’s rest. Iso-lateral movements are simple exercises that use only one side of the body at a time. Try some onelegged squats or even just balancing on an exercise ball. The concentration and effort will leave your brain as exhausted as your long day has left your body. Finally, get rid of the books on your bedside table. Reading stimulates the mind, rather than helping it quiet down and settle into sleep. In fact, for the 30 minutes before your head hits the pillow, you should avoid all activities that stimulate your mind. That means no bickering with your partner or thinking about money or work. Try listening to a calming song — or, better yet, think about that ice-cold bath you’re about to take. Good night.

Michael Forbes is the owner of Forbes Pharmacies and Ageless Me. As a pharmacist for more than 10 years, Michael developed a passionate interest in bioidentical hormone replacement therapy after witnessing first-hand the overwhelmingly positive effects countless patients experienced. Contact Michael at www.forbespharmacy.ca or visit www.ageless-me.com to learn more about living well at any age.

Ageless Living | Issue 6

Ask an ND

Dr Natalie Mazurin

What’s the best way to deal with insomnia?

have found that the best way to help patients achieve a good night’s sleep is to identify what type of “night creature” we are dealing with. First is the light sleeper, who may have difficulty with sleep because every little noise or movement causes them to stir. Worries or obsessive thoughts also contribute to poor sleep. This type of insomnia may be due to low levels of serotonin and melatonin. In addition to sleep disturbances, there may also be anxiety, depression or chronic pain. Melatonin can be helpful for this type of insomnia. In the case of melatonin, less is more. The body secretes about 0.5 mg per night. When taking melatonin, it is best to find the lowest effective dose for sleep. Start with 0.5 to 1 mg taken an hour before bed and another dose taken at bedtime. The next night creature is the “tense tiger.” This is someone who struggles to find a comfortable position and tends to feel wound up and unable to relax. Muscle tension, restless legs and jaw clenching may also occur. This type of insomnia may be associated with low levels of GABA, a brain chemical that promotes calming and relaxation. Doses of GABA may range between 100 and 500 mg and can be combined with melatonin. Take a dose at suppertime to promote relaxation and again at bedtime to help with sleep. The last and perhaps most common night creature is the night owl, who tends to get a “second wind” in the evening. Perhaps they can get to sleep, but after a couple of hours (bing!) they are

37 |

wide awake again. This type of insomnia may be due to elevated cortisol. Cortisol, secreted by our adrenal glands, is used to give us energy and alertness throughout the day. When cortisol is high at night it impairs our ability to fall or stay asleep. High cortisol levels are commonly found in chronically stressed individuals. Phosphatidylserine is a nutrient that has been found to lower cortisol levels. It can be taken an hour before bed, at bedtime, and with waking during the night. Tales of insomnia can have a happy ending. Identifying the pattern and underlying causes of your sleep disturbance can allow you to find the most appropriate treatment.

Dr Natalie Mazurin has a general family practice in Penticton, where she works with patients to achieve balanced health by integrating clinical nutrition, herbal medicine, detoxification, homeopathy and lifestyle counseling. Dr Mazurin is a graduate of the University of Victoria and the Boucher Institute of Naturopathic Medicine.

Ageless Living | Issue 6

Ageless Living

Health

Natural Remedies

to Lower High Blood Pressure By Lorna R. Vanderhaeghe, MS

magine trying to squeeze dishwashing liquid through a bottle head that has become caked and blocked with solidified soap. You have to press harder to get any to come out, and when it does, it shoots out erratically. This occurs every day in those that have high blood pressure, or hypertension. With this common condition, the heart muscle contracts too forcefully and sends blood driving through the body with excess strength. Clogged arteries can create additional resistance that causes damage to the inner layers of the arteries. This “wear and tear” promotes the plaque buildup that leads to heart disease. People with high blood pressure are more than twice as likely to have a heart attack as people with normal blood pressure. Hypertension also strains and eventually weakens the heart, while very high blood pressure can cause blood vessels to burst in the brain, causing a stroke.

Blood pressure Optimal

Normal

High normal Hypertension

Systolic

Less than 120 Less than 130 120–139

140 or higher

Diastolic

Less than 80

90 or higher

Less than 85

85–89

What Does the BP Test Mean? A blood pressure reading has two parts: systolic pressure (the top number) and diastolic pressure (the bottom number). The higher systolic reading represents the pressure just after your heart beats (i.e., when your heart contracts and pushes blood out into arteries). The lower diastolic reading is the pressure while your heart is at rest, refilling with blood between beats. The ideal adult blood pressure reading is less than 120/80 (mmHg). High blood pressure is considered anything higher than 140/90. The Sodium-Potassium-Magnesium Connection Efforts have focused on the connection between salt consumption and elevated blood pressure, yet even with a reduction in salt consumption, the rates of high blood pressure continue to rise. New research suggests that increasing the amount of potassium 38 |

and magnesium in the diet could counter the negative effects of salt consumption and lower blood pressure. We need sodium to modulate muscle and nerve function, and to regulate our fluid balance and blood pressure. In northern countries like Canada, the main source of iodine in the diet is iodized salts. When we tell people to avoid all salt, we get a corresponding rise in cases of low thyroid function because the thyroid needs iodine (iodine was added to salt to improve the function of the thyroid). The key to optimal heart health is balancing salt, potassium and magnesium. Most Canadians ingest twice as much sodium as potassium. Some of us consume up to 20 grams of sodium a day! But the body needs five times as much potassium as sodium. Potassium supplements are not necessary if we simply eat more vegetables — seven to 10 half-cup servings, to be exact. Most vegetables contain 50 times more potassium than sodium. As an example, take a look at the ratio of potassium to sodium in these fruits and vegetables: Apples - 90:1 Bananas - 440:1 Carrots - 75:1 Oranges - 260:1 Potatoes - 110:1 Three Remedies to Lower Blood Pressure 1. DHA: The super-star omega-3 Fish oils are well known for their heart-healthy effects. Containing the fatty acids EPA and DHA, fish oils are vital for the heart. Calamari oil, an alternative to fish oil, comes from South American calamari (squid) that are a sustainably harvested source of omega-3 fatty acids with more DHA than fish oil. Calamari oil is more stable than traditional fish oils, making it less prone to rancidity, and it does not cause the fish aftertaste or unpleasant “repeating” that is common with fish oil supplements. DHA is superior for lowering high blood pressure, and it is more potent

Ageless Living | Issue 6

3 1 Steps to

at supporting circulation. DHA is also the key to raising “good” HDL cholesterol, has been found to support your brain, and is the best fatty acid for eye health. If you care about the environment, calamari oil is your best choice, as it comes from deep water, spawns quickly and multiplies fast. For these reasons, calamari does not have the issues with heavy metals like mercury that fish do. 2. CoQ10: Your heart’s best friend Professor Frank Rosenfeldt, Director of the Cardiac Surgical Research Unit at Alfred Hospital in Melbourne, Australia led a meta-analysis of human clinical trials using coenzyme Q10 (CoQ10) for high blood pressure. His team reviewed all published trials of CoQ10 for hypertension and assessed overall efficacy, consistency of therapeutic action, and side-effect incidence. The research group concluded that CoQ10 has the potential to lower systolic and diastolic blood pressure in hypertensive patients without significant side effects. 3. Magnesium: The regulator Japanese researchers have finally clarified inconsistent results from other investigations of magnesium and blood pressure. Some results had indicated that magnesium lowered high blood pressure, whereas other research did not. Japanese research following individuals over an eight-week period showed that blood pressure was significantly lower while taking magnesium — and the higher the blood pressure, the larger the decrease. Researchers believe magnesium acts to relax blood vessels, an effect proven to help lower blood pressure. When blood vessels are constricted — not relaxed — the heart works harder to pump blood through the body, causing blood pressure to increase. Women should be particularly interested in magnesium supplementation if they have high blood pressure. Often, traditional high blood pressure medications do not work as well for women, but magnesium supplementation is effective. High blood pressure medications can cause erectile dysfunction in some men. With this in mind, men should be employing natural remedies to reduce high blood pressure as well. Not All Magnesium Supplements Are Created Equal Magnesium supplements are available in many salt forms, including citrate, which can cause diarrhea when taken at optimal doses. When magnesium is bound to amino acids like glycine, no diarrhea occurs, absorption is increased and maximum benefit is achieved. Magnesium bis-glycinate is the best form of magnesium. You can help to lower high blood pressure simply by adding key nutrients like coenzyme Q10, magnesium bis-glycinate and calamari DHA. In addition, walk 30 minutes per day, de-stress your life and eat more potassium-rich foods. Lorna Vanderhaeghe is Canada’s leading women’s natural health expert. With degrees in biochemistry and nutrition, she is the author of 11 books, including A Smart Woman’s Guide to Hormones and A Smart Woman’s Guide to Weight Loss. In 2009, Lorna won the Canadian Health Food Association’s prestigious Hall of Fame Award. In 2011 and 2012 Lorna was listed as one of Canada’s top 100 female entrepreneurs. She has a free monthly newsletter at her website — www. hormonehelp.com.

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Ageless Living

Health

–– –– –– ––

Vaginal Atrophy

Affects More Than Two Million Post-menopausal Canadian women By Dr Vivien Brown, MDCM, CCFP, FCFP, NCMP

aginal atrophy (VA) is a common but treatable condition affecting post-menopausal women. With VA, the vaginal walls become thin, fragile and inflamed due to the reduction of estrogen that naturally occurs during menopause. Symptoms of vaginal atrophy include burning, itching, dryness, irritation and painful intercourse. According to a recent study, VA is not only causing physical discomfort — it’s also causing emotional distance between couples because of the difficulty women have discussing it with their partners. The CLOSER study surveyed more than 1,000 Canadian post-menopausal women and male partners of post-menopausal women and showed that couples are feeling the impact. • Sixty-six percent of post-menopausal women avoid sexual intimacy, fearing it will be too painful • Sixty-three percent of women avoid sexual intimacy due to a general loss of libido • Canadian women are among the most likely to agree that sex is less satisfying because of VA • One-fifth of women feel VA has made them emotionally distant from their partner • Forty-four percent of women say VA makes them feel old • Sixty-eight percent of men surveyed say they have sex less often because of VA • Thirty percent of men say sex is less satisfying for them personally • Twenty-six percent of Canadian men say they have stopped having sex altogether Fortunately, treatment options are available. Treating the Symptoms Many women self-treat using over-the-counter lubricants and 40 |

moisturizers, which may provide temporary relief of symptoms but do not treat the underlying condition. Treating the Underlying Condition Local estrogen therapy (LET) treats the underlying condition. According to the CLOSER survey, one-third of Canadian women agreed their sex lives had improved as a result of LET and that they felt more optimistic about the future of their sex lives. According to the Society of Obstetricians and Gynecologists of Canada (SOGC), LET is the standard of care. Options Available in Canada Options include the vaginal estrogen tablet, vaginal estrogen cream and the vaginal estrogen ring. Each has its own advantages, so talk to your doctor about what’s right for you. Healthcare professionals are a primary source of information — together with your doctor and your partner, you can find a solution.

References available from Ageless Living on request. Dr Vivien Brown is a family physician in Toronto and Vice-President, Medical Affairs for MEDISYS Health Group, Inc. As a North American Menopause Society (NAMS)-Certified Menopause Practitioner, Dr Brown chairs the NAMS Consumer Education Committee, sits on numerous advisory boards and helps to edit teaching modules for the Society of Obstetricians and Gynecologists of Canada. Dr Brown has been awarded the prestigious Enid Johnson MacLeod Award from the Federation of Medical Women of Canada for teaching in women’s health and been named Physician of the Year for the Toronto region by the College of Family Physicians. Dr Brown is the Toronto Branch President of the Federation of Medical Women of Canada and serves on their board of directors.

Ageless Living | Issue 6

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Ageless Living

Interview

Kevin Campbell Needs a Kidney Facing a potential wait of 10–12 years for a transplant, this Victoria dad is working hard to stay healthy, and fighting for change.

By Christina Newberry

ou wouldn’t know it to look at him, but Kevin Campbell initiative petitioning the government to change organ donation is very seriously ill. He’s living with just four percent kid- policy to “presumed consent.” What is presumed consent — and why does it matter? Cananey function, undergoing dialysis three times a week. His illness means he faces an unrelenting barrage of hospital visits, da has one of the worst organ donor rates among industrialized physical and mental challenges, and the constant threat of a set- countries — only two provinces (BC and Ontario) have official organ donation registration systems, and only 13 people per milback that could land him in the emergency room. lion are registered as organ donors. BC operates on an opt-in baBut this 50-year-old is hardly letting it slow him down. Kevin was 32 years old and in peak physical condition when sis, so every person has to register to become an organ donor. he was diagnosed with IgA nephropathy, a slowly progressing kid- Only 17% of British Columbians have made the effort to do so. ney disease that can lead to end-stage kidney failure. He managed That means waiting lists for organs can be impossibly long — for to avoid dialysis for 16 years, but the disease was always lurking Kevin, the wait for a kidney from a deceased donor is 10–12 years. Presumed consent would place all Canadians of legal age on in the background, threatening to force its way to the fore. That finally happened in 2011, when Kevin’s kidney function started the organ donation list unless they choose to opt out, putting a huge dent in wait times, and deteriorating rapidly. creating new hope for the He had to drop everymore than 500 people currentthing and leave his wife ly waiting for lifesaving transand daughter behind in plants in BC. (There are more Spain, where he’d been than 4,500 people waiting for working as a fitness and organ transplants across the nutritional consultant. country.) Anyone who does Kevin returned alone to not want to be an organ donor his hometown of Victowould be free to opt out of the ria to dedicate himself to program, but people would no staying well and trying to longer be left off the list simply find a donor. because they never got around For Kevin, physical to doing the paperwork or fitness has always been a sharing their wishes with their top priority, and he hasn’t family. given up his intense To increase the pool of training schedule despite potential donors in the meanthe massive toll both his time, Kevin is a regular fixture disease and the treatment Photo credit: Sarah Dee Photography at donor sign-up rallies. At a put on his body. Last year, he became the first person on dialysis to complete the Tough Because I Can Project rally in Penticton, he helped sign up more Mudder, an event billed as “Probably the Toughest Event on the than 1,500 people in one day. With the Tough Mudder behind him, Kevin is now training Planet.” Almost a quarter of participants are unable to complete the grueling 14-mile course of extreme mental and physical chal- for a triathlon. That means rigorous workouts seven days a week lenges designed by the British Special Forces. Kevin completed — even on the days he undergoes dialysis, an exhausting fivethe event in three hours and 20 minutes, then had to head straight hour process that Kevin says is like running a marathon and a to the hospital to replace lost fluids and stabilize his electrolytes. half. Kevin is also hoping to increase awareness of the option for His success in the event — and the rigorous training leading up to it — drew the attention of medical researchers at the University living organ donation. In BC, living kidney donation — where a of Victoria, who followed his progress to monitor the effects of person voluntarily donates one of their two kidneys to someone who needs one — represents 50% of all kidney transplants, and extreme physical training on a patient with kidney disease. His compelling Tough Mudder success story has made Kevin is more successful than transplant from a deceased donor. Kevin a bit of a celebrity within the organ transplant community. He’s has had three potential donors come forward, but for various reausing that story to raise awareness of organ donation wait times sons none have worked out. Kevin’s physically fit appearance masks the fact that his disby working with organizations like the Because I Can Project, an 42 | Ageless Living | Issue 1

ease is ravaging the inside of his body. There have been some external signs — his thumbnails, for one thing, started to turn white and cave in, and he began experiencing erectile dysfunction. But nothing that truly reveals how difficult it is to live with kidney disease every day. Without dialysis, Kevin would die. He’s known others on the wait list who didn’t survive long enough for a transplant. Though he works hard to stay as healthy as he can, Kevin is a very ill man. Recently, Kevin began working with Dr Kenneth Smith and pharmacist Michael Forbes at the Ageless Me clinic in Victoria, starting a bioidentical hormone restoration program including testosterone and progesterone to counteract some of the negative impacts his disease was having on his body. After just a couple of weeks on the program, Kevin was seeing important changes. One of the first was that he to longer had to rely on erectile dysfunction medication — an important result since the medication had given him headaches and increased his blood pressure. Since Kevin gets to see his wife so rarely, he says it’s a huge relief not to have to “seriously plan for sexual time.” After three months, he’s seeing other changes that leave him with a renewed sense of hope. “My nails are looking better, and my skin,” Kevin said. “My sleep is better, I’m calmer, and I have more peace within. When you’re dealing with a life-threatening immune disease, simply seeing your nails look better, you can appreciate what it’s doing for you.”

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Kevin is still waiting for a transplant, and unless something changes or a living donor is found, he knows he has many more years of waiting left. “I don’t want to wait,” Kevin said. “It’s very hard on my body, and I’m away from my family, which hurts my heart. Without your health, you have nothing.” For those who are feeling a little complacent about their own health, Kevin has an important message. “I’ve survived because I’m fit,” Kevin said. “Last year I survived 12 days in the ICU with meningitis. The doctors told me I had 24 hours to live. I told them they had the wrong guy — and my fitness kept me alive. Everyone is going to get hit with something — you don’t know when or what. You’ve got to engage in a preventative anti-aging and fitness process so you’re ready when it hits you.” Christina Newberry is the editor of Ageless Living Magazine.

Resources

• The Because I Can Project: becauseicanproject.com • Register as an organ donor: transplant.bc.ca • Bioidentical hormone restoration: ageless-me.com • Follow Kevin’s story on Facebook: facebook.com/KevinNeedsAKidney

Ageless Living

health

Great Guts! By Ashleigh Gass

ut health, or lack thereof, is a hot topic in medicine today, and rightly so. Proper gastrointestinal (GI) function is critical to all aspects of body function and adequate nutritional status. Failures of the GI system can manifest as digestive diseases such as irritable bowel syndrome (IBS), gastroesophageal reflux disease (GERD), inflammatory bowel disease (IBD), and colorectal cancer. Autoimmune diseases can originate from GI dysfunction, and include Hashimoto’s thyroiditis, chronic dermatological conditions, rheumatoid arthritis (RA), allergies, asthma, schizophrenia and autism. In my work with clients, I’ve found that most people aren’t really aware of their guts — until something goes wrong. It makes sense, since we don’t actually see the gut on a daily basis. We go about our days eating and drinking, taking for granted that all our meals end up getting digested and put to use. Then, one day, things go wrong and we begin experiencing common GI symptoms: bloating, cramping, gas, constipation, diarrhea and insomnia. Get to Know Your Gut The gut is also referred to as the enteric nervous system (ENS) or “second brain.” This system contains tens of trillions of cells and is home to 10 times more bacteria than all the cells in the entire body, 400+ species of which are known. The GI system begins with the mouth and proceeds to the esophagus, stomach, duodenum, small intestine, large intestine, rectum and anus. It has a big 44 44 ||

role to play as the body’s gatekeeper between the outside world and the body’s inside environment. The GI system is constantly analyzing everything that comes in, differentiating between beneficial and harmful materials. It attempts to put to use the beneficial (that is, high-quality food) while discarding the harmful (poor-quality, highly processed food). How do you know if you have optimal GI health? You have a couple of easy bowel movements daily, don’t fart with each step you take, sleep soundly, have consistent energy throughout the day, feel good after eating and experience minimal food cravings or mood swings. You aren’t taking acid blockers or antidepressant medications (to name a few). Good Guts Gone Bad The enteric nervous system is a sensitive, highly aware system. If we bombard it for long enough with a poor diet (low protein, low veggies, low omega-3 fats, high sugar, high starch), certain medications (antibiotics, acid blockers, NSAIDs), genetically modified foods and chronic stress (constantly being “connected” to mobile devices, relentless work and family stress, persistent unhappiness), the GI system will eventually fail. Bad Guts Restored If you suffer from poor GI health and the various symptoms associated with it, there’s hope. However, it will require change — and a few beneficial supplements. Initial dietary steps include the

Ageless Ageless Living Living || Issue Issue 16

removal of offending, but often favourite, foods. Get rid of anything containing gluten, toss the sugar-bomb cereal (your kids don’t need it, either), and pick up a good cookbook (I recommend Paleo Comfort Foods by Julie Sullivan Mayfield) and get to work! Multiple supplement protocols are available to assist this process, and will vary slightly depending on your healthcare provider. These include essential fatty acids, amino acids and peptides such as glutamine and glutathione, plus direct digestive support such as betaine HCL, pancreatin and bile acids. Probiotics have proven extremely effective in healing the gut, largely due to their role in re-establishing healthy bacteria and intestinal barrier function. As you can tell, the GI system is fascinating and complex. Nurture it with good food, basic digestive support, probiotics, laughter and daily attempts at stress management and reduction. Work closely with your healthcare provider to eliminate the harmful medications listed above. And enjoy having great guts!

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