Healthy Living

B6

TUESDAY, JULY 12, 2022

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DR. MARITA SCHAUCH, BSC. ND, IS A NATUROPATHIC PHYSICIAN WITH A PRACTICE AT TALL TREE INTEGRATED HEALTH CENTRE, 5325 CORDOVA BAY RD., MATTICK’S FARM PH: 250-658-9222 DOCTORMARITA.COM

Injury Prevention Day

- Nutrition, and Practices for Injury Prevention

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strengthen and adjust, and you’ll see progress in no time.

here’s nothing worse than just getting active or starting a new sport and suddenly being hit with an injury that lays you out for a spell.

July 5th is National Injury Prevention Day, and with Summer being a more active time for many of us, I thought it was a great time to talk about how to prepare the body to prevent injury while staying active.

Prevention truly is the best medicine, and I’ll cover some practices and nutrition to set your body up for resiliency.

• Take Time to Stretch and Warm Up Loosening up any tight muscles ahead of a session with some light stretching can help with mobility and combat any rigidity that could increase risk of injury. Spending another 5-10 minutes moving, such as walking, ahead of a workout or game also helps ‘warm up’ muscles.

• Strengthen Your Core Maintaining good core strength is paramount to preventing back injuries. The core muscles work to stabilise the spine and pelvis so you are less likely to strain your back.

A strong core can also help reduce existing back pain, helping you stay more mobile.

PREVENTING INJURY WHILE EXERCISING • Take Rest Days Many sports injuries are from overuse, so rest days are not just for nothing. Resting in between training helps your muscles, joints, and ligaments recover to be ready to get back at it. Make sure to take at least 1-2 days off per week to recover.

• Learn Proper Technique and Alignment Consulting with a trainer, teacher, or coach can go a long way in learning proper technique and alignment in order to prevent injuries and strain. It may seem insignificant, but repetitive motion without proper form can lead to major injuries.

• Work Gradually Take your time to build up to lifting heavier weights, longer hikes, or more intense games.

Give your body a chance to

• Wear Good Footwear Wearing the right footwear for the occasion with proper ankle or arch support is key to prevent falls, turned ankles, and preventing back and joint pain. No hiking or weight training in flip flops!

• Stop if You’re in Pain If you’re in pain, it’s always best to stop. Don’t try and push through it.

Take the cue to rest, and recover, or come back another day. The body knows best.

HOW NUTRITION CAN PREVENT INJURY, AND BOOST RECOVERY • Enough Calories A mistake many people make when trying to lose weight is restricting calories too much. The body requires adequate calories to repair and build tissue as we train, and not getting enough fuel can impair this process and increase injury and slow recovery.

We are also more likely to get injured when we are tired and weak, which will happen without enough food. Make sure to adjust your intake to account for your increased activity.

• Protein Proteins are the building blocks for muscles and joints, and inadequate protein can increase risk of injury. Incorporate protein with every meal and snack, and source complete proteins such as eggs, fish, pastured meat, or by pairing plant-based options together in order to get the full amino acid profile.

Collagen is a great protein to highlight in injury prevention, as it is the main component of joints and connective tissue. Bone broth, or collagen supplements can help maintain healthy and flexible joints.

• Carbs Getting enough carbohydrates not only acts as fuel for our physical activity, but it also helps keep our muscles strong. Chronic carb deprivation can lead to weakened muscle tissue and therefore increase the risk of injury. Fruits, vegetables, and whole grains are all excellent sources of healthy carbs.

• Fats Low dietary fats have been linked with increased risk of fractures due to physical stress, and low omega 3 has been linked to greater

inflammatory response and longer recovery in injury. Healthy fats also act as lubrication for joints. Some examples of healthy fats include fish, grass fed dairy, meats, eggs, nuts and seeds and avocado.

• Hydration When we are dehydrated, we are more prone to injuries as our joints are less supple.

Dehydration also puts more stress on the body, and can be dangerous when you start to sweat and excrete more fluids due to physical exertion. Stay well hydrated with plenty of water and electrolytes, such as salt and other minerals.

• Calcium, Magnesium and Vitamin D Calcium, Magnesium and Vitamin D work together to strengthen bones, fuel muscles and prevent fractures. Most calcium rich dairy is fortified with vitamin D, but many people benefit from an additional vitamin D supplement especially living on the west coast where there are fewer sunny days.

Have FUN and stay safe!

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TUESDAY, JULY 12, 2022

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B7

SILVER THREADS SERVICE

Keep Calm and Mah-jong On

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ah-jong is a tile-based game created during the Qing Dynasty in early 19th century China. It has since grown immensely popular worldwide and for many it is much more than just a game. Many people associate it with family, interconnection, and Chinese culture. The game is often played at gatherings and celebrations such as the Lunar New Year, Harvest Festivals, Chinese banquets, and weddings.

It is one way many Chinese Canadians are staying connected to their heritage and communities.

Although this game has deep cultural ties to China it can be played by anyone who would like to learn.

For onlookers who are not yet acquainted with the gameplay it can look intimidating at first with fast tile exchanges, loud clacking, symbol matching, and stacking.

Luckily, aside from dealing and

counting points, Mah-jong is a fairly simple game. While there are many variations on the game and its pieces now, the central suits in each set including sticks, winds, dragons, flowers, seasons, dots, and numbers, remain the same. It can be easy to learn yet tricky to master. Learning to play is a great way to connect with others as you’ll need to negotiate, communicate, and cooperate to play successfully.

Luck is a small factor in the game with tactics, observation, and memory being the most important parts to winning.

Whether you have struggled to find partners to play with, or just want to try it out, Silver Threads Service welcomes you to join a weekly Mah-jong game. We play each Monday morning from 10:00am to 11:30am at our Victoria Centre. An experienced player will be present each week who is happy to lead participants of all

levels including absolute beginners.

Call us at 250 388 4268 to sign up and join the fun.

CHINESE WOMEN’S FRIENDSHIP ASSOCIATION

This non-profit organization is a group that assists Chinese women with integrating into mainstream Canadian society. The programs and activities are based on members’ needs and interests.

Presently, activities include English, singing, dancing, information sharing, referral services, Chinese festival celebrations, and monthly outings. Membership to the group is limited to 15 people, and participants are expected to take up Silver Threads membership.

If you are interested in joining or finding out more about the group, contact Ms. Chuang at 250-598-5265.

SILVER TREADS INDOOR WALKING GROUP

Stay out of the heat this summer at the Silver Treads Weekly Indoor Walking Program held at the Save On Foods Memorial Arena. This year-round program will allow participants to walk safely around the concourse on Tuesdays from 9:00am to 10:00am. There are no worries about the cracks in the sidewalks or where the nearest washroom is and it is ideal for those with mobility concerns. It is perfect for those who use a mobility device or walking poles.

There are friendly leaders on hand to provide support, so you are never alone. Cost is $2 for Silver Threads members and $5 for non-members. Call 250 388-4268 for more information and to book a space.

Memory PLUS Challenge

ART WORD SCRAMBLE Memory PLUS is a Silver Threads Service program for those 55+ who would like to enhance their memory skills in an active and social group setting.

The PLUS stands for Practice, Laughter, Useful Strategies.

Call 250 388-4268 or visit www.silverthreads.ca for more information.

We encourage you to exercise your brain by solving an all about Summer word scramble. mboaob __________________ seractcrah ________________ ndiws ____________________ asgdorn __________________ fwleors ___________________ saessno __________________

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can recall when I was around 8 years old, walking with my dad when we saw a long procession of vehicles coming our way. He told me we should stop and show our respect, as it was a funeral procession.

He pointed out the long shiny black car and told me it was the hearse that was carrying the person who had died. He explained that all the other cars following with their lights on were that person’s family and friends and that they were processing together to the cemetery to bury their loved one. I remember they were all driving very slowly, much slower than the other cars usually did on that road. Most cars were letting them go by and some were even pulling over

or stopping to avoid disrupting this respectful journey. I knew this was an important event and was in awe of how everyone just knew what to do to show their respect. They too must have had dads who taught them about funeral procession respect when they were my age.

It was not too long after this, I attended my grandfather’s funeral and experienced being a part of a procession first hand. There was a powerful feeling of importance and community as I noticed the immediate attention from those on the road and sidewalk. Cars letting us go by, people on the street showing their respect; one man even removed his hat as we passed. My grandpa was certainly worthy of this recognition and effort and I remember feeling so proud. It felt right. I wonder what has changed since then. It wasn’t that long ago…

this story is from 1984.

Now that I am in funeral service, I have had the honour of being a part of many funeral processions.

I still find myself filled with a sense of pride as we lead our cortege of professional vehicles through the community, with family and friends following in such a traditional and respectful way. But unfortunately that feeling gets interrupted more and more it seems, as the years go by. People do not slow down anymore, stop or let you go by.

In most cases I find they actually speed up to get around us, to not get “stuck behind” our procession.

It makes me sad. And if it makes me sad, how does the family feel?

In a feedback survey Sands received from one of our client families, we found out. We were pleased to read the positive comments about our staff and services, but one comment that was made, we discussed as a

team in length. It read: “I know it is difficult, but it would be nice if there was a way for us to follow the hearse without other cars cutting in on the way to the burial site”. This was the procession experience for this family, a very different one than mine in 1984.

Although we do our very best as funeral professionals to keep the procession together, ultimately if someone wants to cut in, they will. So after reading this, perhaps together we can help to change this fading community support for such a powerful tradition. And if you see a procession coming your way or in your review mirror… take a moment as we travel by to the final resting place, to show your respect to the family and to the person we are honouring, who is being carried in the long shiny black car.

Silver Threads Service

Celebrating 65 years of community service to seniors!

Offering great programs & two locations to serve you.

Saanich Centre 286 Hampton Rd. 250 382-3151

Victoria Centre 1911 Quadra St. 250 388-4268

Visit www.silverthreads.ca for more information

stay active * stay healthy * stay connected

Serving residents and community members of Victoria for generations.

Whether you are planning in advance or require our compassionate care immediately - please contact our team to honour you and your loved ones wishes within your budgetary needs.

Call us today: 250-388-5155

Sands Funeral Chapel Cremation & Reception Centre - Victoria

by Arbor Memorial

1803 Quadra Street, Victoria, BC V8T 4B8 • sandsvictoria.ca Arbor Memorial Inc.

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ksicnatg __________________ innwing __________________ Registration is now on for the Fall session! Wednesdays, September 14th to October 19th.

Morning classes are at the Victoria Centre, located at 1911 Quadra Street from 9:30am to 11:30am. Or there are afternoon classes at the Saanich Centre, located at 286 Hampton Road from 1:00pm to 3:00pm. The cost is 6 sessions - $54 Members or $78 Non-members. Call 250 388-4268 for more information. seasons tiles shuffle stacking winning

Written by Laura Van Sprang, Manager of Sands Funeral Chapel of Victoria

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ANSWERS: bamboo characters winds dragons flowers

The Power of a Procession

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