Healthy Living September 12, 2023

Awakenings: Communication

For this month’s issue of Healthy Living I’m focusing on the Communication part of my coaching practice. Improving communication skills is an aspect of development that clients often bring to coaching.

When a client says they want to focus on being a better communicator I ask them about their listening skills. What I usually observe is that they are hearing the words spoken but not the meaning. Most of us are good at hearing but not so great at actually listening. Personally, it wasn’t until I took my coach training that I even became aware of how to listen versus just hearing the words.

Author Steven Covey has said, “ Next to physical survival, the greatest need of a human being is psychological survival – to be understood, to be a rmed, to be validated, to be appreciated. “ This is what it means to be listened to/ heard. These are the results we feel when someone listens and this is why we want others to listen to us. Take a look at these 2 di erent types of listening, which one do you use?

1. Internal Listening – this is a place of information gathering. It’s where we spend most of our time. We are working on problem

solving and we pay attention to your own judgements and opinions. In this space one is self absorbed, allowing their own thoughts to wander to their own issues.

2. Focused Listening – from this place you focus on the words but you are also watching expressions, emotions and the energy. You notice what they say and what they don’t say. This type of listening uses empathy, clarification, collaboration and reflection. You push away your own mind chatter, judgements and opinions. The key to this type of listening is awareness.

Internal Listening is what we actually do all day. Think about being in a conversation with someone, have you ever noticed what you’re focused on? ( When are they going to take a breath so I can interject and let them know I can relate to what they are saying?) Or maybe you’re waiting to one up them with your own story? Or perhaps you’re focused on something else you have to do after this person is done speaking, errands, a phone call, getting home, never truly putting your full focus on them. You’re in Level 1 listening. Focused Listening is a practice.

It takes a conscious e ort to do it by making a choice to do things di erently than you have in the past.

Here are a few ways to become a better listener.

• Learn the skill of empathy.

• Maintain eye contact when the other person is speaking.

• Push away your need to solve their problem.

• Stop judgemental thoughts by replacing them with curiosity.

• Thank them for sharing with you.

In coaching clients are working on new skills to improve their listening by practicing empathy, clarification/ reflection, non judgement and curiosity. By checking in with their coach on a regular basis to reflect on what they are observing and how they are responding their skills begin to grow.

No matter what area of your life you’re wanting to change, it’s going to take COURAGE to do it. Improving your COMMUNICATION will make a di erence in all aspects of your life. Deeper CONNECTIONS come with focus and practice.

Book a FREE 30 minute Sample Coaching session to get a feel for coaching. It can change your life.

The sauna and cold plunge combination, also known as “hot-cold therapy” or contrast therapy, can help the body recover from exercise and sports. It can also be a way to relax, manage stress and get a mood boost. One of the emerging areas of research into this age-old practice relates to its benefits for women going through menopause. Many women find that doing a Nordic Circuit—that is, taking a hot sauna then doing a cold plunge into water, then relaxing—helps reduce symptoms such as night sweats, hot flushes, low mood or anxiety, and improves sleep quality. We hear it each week as Womens’ Wellness Wednesday guests leave the spa: “I’m going to sleep SO WELL after this.” And it’s true! There’s something about the experience – whether it’s the release of stress, the detox from sweating, the happy mood of endorphins, the physical “reset” of the cold plunge, or the chance to spend two hours among friends— these all help deliver the most amazing sleep. (Not to mention, having a fun night with friends that doesn’t focus on alcohol means you skip the sleep-disturbing

impact a few glasses of wine can deliver.)

“I feel that it’s been easier since starting this. The night sweats haven’t been so bad. I’ve also found my anxiety levels don’t feel as bad either,” mentioned a recent guest.

Cardiovascular health gets a boost too: the heat of the sauna generates the same mechanism in the brain and body as a cardio workout. Heart rate and blood flow increase, blood vessels dilate as your body works to cool down and regulate its own temperature. And yes, even calories are burned!

Why does cold plunge work?

Immersing in frigid water triggers the release of stress hormones, such as noradrenaline and cortisol, which give provide an immediate wake up. Then, after each dip, studies report increases in “happy” brain chemicals that regulate mood, such as dopamine and serotonin.

For many women, it’s become a new ritual. Ritual Nordic Spa is an urban sauna house in downtown Victoria that o ers a Nordic Circuit of sauna, steam, cold plunge, Nordic bucket shower, salt lounge and outdoor patios. All you need is your swimsuit! Learn more at: RitualNordicSpa.com

Hydrate iV Wellness Centre has a new look and refreshed feel! We have grown over the last 6 years since we opened our doos to o er naturopathic IV care. We are so much more! We are a naturopathic licci o ering full naturopathic care including IV therapy, Medical aesthetics, and regenerative medicine.

Please check out our new look and website! www.hydratewellness.com

A wellness space focused on elevating patient health through hands on care

Fall begins this week at Silver Threads

Do You Have Irritable Bowel Syndrome?

Irritable Bowel Syndrome (IBS) is a disorder that occurs in the gastrointestinal tract of approximately 11% of the global population and results in recurring belly pain and changes in bowel habits. Often, patients with IBS also have psychological symptoms, such as depression and anxiety.

PerCuro Clinical Research Ltd. and Dr. Denis Petrunia are conducting a clinical trial that is testing a new investigational probiotic to determine its ability to improve these psychological symptoms and intestinal symptoms of IBS.

If you choose to be in this trial, you will be one of about 184 adult subjects between the ages of 18 and 70 years enrolled at about 20 sites in Canada. You will be in the trial for approximately 14 weeks. You will first have a screening visit followed by a 6-week treatment course with the probiotic or placebo and then 4 weeks of follow-up. During the study, you will come to the site for four inperson visits for which you will be reimbursed and you will receive one phone call.

During the 6-week treatment course you will take 1 sachet of probiotic or placebo orally per day at the same time as breakfast. You will have a 50% chance of receiving the probiotic or placebo and neither you nor the trial sta will know which one you are receiving.

The placebo looks like the probiotic, but it does not contain the bacteria and is used in this trial to see if the e ects are due to the investigational product.

According to the Canadian Digestive Health Foundation, Canada has one of the highest prevalence of IBS in the world.

IBS can significantly impact an individual’s ability to live their life to its fullest. If you or someone you know has been living with IBS and would like to know more about this study, please feel free to contact PerCuro Clinical Research at 250-382-6270:

· Ghassan – ext 2480 or ghassan@percuro.ca

· Maddy – ext 2486 or madelyn@percuro.ca Claire – ext. 2484 or claire@percuro.ca

At Silver Threads Service our Fall 2023 Program Guide is now available, with programs beginning this week. This season there are over 80 di erent weekly programs and there is a lot to choose from! After our popular Try it Free Week last week many people took advantage of attending one of 30 di erent programs to see if it would work for them. Judging by the registration our classes clearly work for many with some programs already filled. There are a couple of worthwhile activities you may want to join this Fall. Mindfulness & Meditation are o ered at both Centres, in the afternoon at Saanich and in the late morning at Victoria. You have probably herd about mindfulness, in this class you will be guided through the practice of calming the body,and stilling the mind. Using breathing techniques you will find the health benefits of greater relaxation, lower stress and blood pressure. Like any skill, it takes practice and commitment. Joining a class is an easy way to start. The classes start Tuesday, September 12th at 11:15am at Victoria and on Thursday, September 14th at 1:00pm at Saanich.

Two new programs that will both begin on Friday, September 15th for a niche audience are Chess at the Victoria Centre beginning at 11:00am. We are looking for players to form a self-directed 90 minutes of play. While at Saanich, a Learn to Play Snooker class starts at 10:00am and is for those with no experience or those who want to brush up. The table is also available to be booked for play and practice alone or with others. For a complete listing of our Fall program schedule visit our website at Silver Threads | Services for Seniors

WORD SCRAMBLE

We encourage you to exercise your brain by solving a word scramble all about the everyday things we forget!

SERVICES FOR SENIORS

Silver Threads Service has been serving seniors in Victoria for 67 years, and prides itself on creating a welcoming and inclusive environment for those looking to try out new experiences and classes. We have two locations: our Centre in Saanich at 286 Hampton Road, and our Centre in Victoria at 1911 Quadra Street. Memberships are valid at both locations. For more information or to register, call the Saanich Centre at 250 382-3151 or the Victoria Centre at 250-388-4268.

Evening Wellness at the Victoria Centre

Evening classes o ered at the Victoria Centre, for those who have work, family or other daytime commitments.

Hatha Yoga

The perfect way to still your mind and move your body at the end of your day. This class caters to all skill levels, as variations will be o ered to accommodate all bodies. Come with your water, mats and props provided.

Dates: Tuesdays, September 12th to October 17th

Time: 5:15pm to 6:15pm

Cost: 6/$54 for members, $78 non-members

Leader: Paige Driedger

Essentrics

A full body workout that unlocks and decompresses joints by stretching and strengthening without impact to the body. Improving wellness, increasing energy, and reducing pain.

Every time you come to an Essentrics class, you will enjoy fresh music playlists and new exercise sequences.

Dates: Tuesdays, September 12th to October 17th Thursdays, September 14th to October 19th

Time: 5:00pm to 6:00pm

Cost: 6/$54 members, $78 non-members

Leader: Junko Hammond

Bollywood Dance Bollywood Dance is for all ages and levels—no experience required! Explore the world of Bollywood in these classes that include a gentle warm-up and new, easy to follow choreography each week!

Dates: Thursdays, September 14th to October 19th

Time: 5:15pm to 6:15pm

Cost: 6/ $63 members, $90 non-members

Leader: Yamini Iyer

BRAIN POWER CHALLENGE

Word Scramble

If you are ready to amp up your cognitive function and take a proactive approach to your brain health, Silver Threads Service o ers two programs that can support you in this health practice.

Registration is now open for the Fall Brain Games and Memory PLUS Programs. These programs are for those 55+ who would like to enhance their memory skills in an active and social group setting.

Brain Games Saanich Centre

Fun group games that will help you keep your mind active. Challenge your brain in a social and interactive setting lead by an experienced facilitator.

Dates: Wednesdays, September 13th to October 18th

Time: 1:00pm to 2:00pm

Cost: 6/$24 members, $42 non-members

Leader: Lisa van Bommel

Memory PLUS Saanich Centre

Memory PLUS is a program for those 55+ who would like to enhance their memory and learn new skills in an active and social setting. The PLUS stands for Practice, Laughter and Useful Strategies.

Dates: Wednesdays, October 25th to November 29th

Time: 1:00pm to 3:00pm

Cost: 6/$54 members, $78 non-members

Leader: Lisa van Bommel

Call 250 382-3151 or visit www.silverthreadsservice for more information.

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Back to School: Immune-Boosting Foods and Herbs

As the back-to-school season sets in, it’s not just backpacks and notebooks that are making a comeback – germs and bugs tend to tag along too. But fear not! Arm yourself with the ultimate weapons of defense: immune-boosting foods, powerful herbs, and smart lifestyle choices. Let’s dive into some practical tips to keep your family’s immune system in tip-top shape as the school year kicks o .

1. Citrus Superstars and Colorful Veggies

When it comes to immune-boosting foods, vitamin C-rich options steal the show. Citrus fruits like oranges, grapefruits, and tangerines are classic sources of this mighty vitamin, known for its ability to support immune function. But don’t stop there! Vibrant veggies like red bell peppers, broccoli, and spinach also pack a vitamin C punch. These colorful foods are like a shield against illness, and they’re incredibly versatile too – think salads, stir-fries, and even snacking on raw slices.

2. Probiotic Powerhouses

Did you know that a significant portion of our immune system resides in the gut? That’s where probiotics come in. These friendly bacteria not only aid digestion but also play a vital role in supporting the immune response. Yogurt, kefir, sauerkraut, and kimchi are some scrumptious sources of probiotics.

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Consider incorporating these into your family’s diet for a gut-friendly immunity boost.

3. Garlic and Onions – Nature’s Warriors

Not only do garlic and onions add a burst of flavor to your dishes, but they also boast impressive immune-boosting properties. Their sulfur-containing compounds can help fend o unwanted invaders and keep your immune system primed. Sneak them into soups, stews, and sautés to harness their powerful benefits.

4. The Herbal Arsenal Nature’s medicine cabinet is filled with immune-supportive herbs that have been used for centuries. Echinacea, elderberry, and astragalus are among the herbal heavyweights that can help your family stay healthy. These herbs can be found in various forms – teas, tinctures, and supplements – making it easy to incorporate them into your daily routine.

5. Stress Less for Immune Success

In the hustle and bustle of school schedules and extracurricular activities, don’t forget the impact of stress on the immune system. Chronic stress can weaken our defenses, making us more susceptible to illness. Encourage stress-reduction techniques like deep breathing, mindfulness, and spending quality time together as a family.

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6. Quality Sleep – the Ultimate Support

A good night’s sleep is like a magic elixir for the immune system. While it may be hard to get back into a regular routine after the summer break, the sooner you establish a consistent sleep schedule, the better. Aim for the recommended hours of sleep for your child’s age group to ensure their bodies have ample time to recharge and strengthen their immune response.

7. Hydration, Hydration, Hydration Water isn’t just a thirst quencher – it’s a vital component in maintaining a robust immune system. Staying hydrated helps flush out toxins and supports various bodily functions, including immune responses. Encourage your kids to carry a water bottle to school and set a hydration example they can follow.

8. Hands-On Hygiene

Practicing good hygiene is a crucial part of immune system upkeep. Teach your children the importance of proper handwashing and personal hygiene habits. Regular handwashing, especially after sneezing or coughing, can significantly reduce the spread of germs.

9. Outdoor Adventures

With the school routine in full swing, don’t forget the importance of outdoor play. Sunlight exposure helps the body produce

vitamin D, which plays a big role in immune system function. Plan weekend outings or after-school adventures that involve outdoor activities and sun exposure. It’s probably a great idea to supplement with Vitamin D as well during those shorter and darker days in the winter.

10. Family Wellness Check-ins

Lastly, make wellness a family a air. Check in with each other about how everyone’s feeling physically and emotionally. Keep communication open so that you can address any health concerns promptly and provide the necessary support.

As the school bells ring and backpacks are slung over shoulders, remember that a strong immune system is your family’s best defense against the school-year sni es. By incorporating immune-boosting foods, powerful herbs, and healthy lifestyle practices, you’re giving your kids a head start in the battle against germs. So, here’s to a healthy, happy, and successful school year ahead!

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