Healthy living June 2024

Is Sauna Part of your Summer (Training)?

Many of us look forward to this time of year and sunny days, however not everyone feels comfortable in extended periods of heat that summer can bring. Whether you su er from hot flashes that come with menopause, are an athlete training for a summer outdoor event, or find that hot weather makes you extremely uncomfortable, you may want to learn how to better regulate your body temperature.

Regular sauna sessions are an e ective method to help ease your body into tolerating higher temperatures over time. Improving personal heat tolerance can be very beneficial for many reasons, and especially for athletes wanting to acclimatize leading up to an outdoor summer event. Exposure to high heat during exercise can cause premature fatigue, dehydration, and challenge the cardiovascular and neurological systems faster and harder. Including heat acclimatization as part of a training regimen can significantly enhance an athlete’s ability to tolerate heat by promoting several physiological adaptations, including increased blood flow and improved sweat response, which help maintain cardiovascular stability and e cient thermoregulation.

To help your body begin building heat tolerance, start with short sauna sessions of about 10-15 minutes, increasing the duration and frequency over several weeks. This gradual approach allows

the body to safely adapt to heat exposure, reducing the risk of heatrelated illnesses and maintaining performance in hot conditions. In addition to heat acclimatization, incorporating hot-cold contrast therapy can be beneficial for athletic recovery and muscle healing. This therapy involves alternating between hot sauna and cold water immersion, which can reduce muscle soreness, decrease inflammation, and promote faster recovery. The heat increases blood flow and relaxes muscles, while the cold reduces swelling and numbs pain. This combination can accelerate the healing process and improve overall recovery times. These strategies can enhance heat tolerance, support muscle healing and overall recovery, ensuring athletes are well-prepared and resilient.

Want to give sauna a try? RITUAL

Nordic Spa is an urban sauna house in downtown Victoria. The Nordic Circuit includes sauna, steam, cold plunge, Nordic bucket shower, salt lounge and outdoor patios. A fun way to spend time with friends (or solo). All you need is your swimsuit! Learn more at: RitualNordicSpa.com

At Silver Threads Service we are seeing a growing interest in the arts and creative pursuits among our participants who are 55 years and better. For some it was something enjoyed as a child, for some it is new and a desire to try a di erent type of hobby.

The health benefits, we experience by expressing ourselves through art, interacting with others, learning techniques, and tapping into our creativity can improve emotional wellbeing and cognitive function.

Both the Saanich and Victoria Centres o er weekly Painting Dropins. These are self-directed groups that bring their own projects and supplies and allow you to work on your own in good company with

good conversation. The Saanich Drop-in meets Tuesdays from 10:00am to 12:00 noon and the Victoria Drop-in is Wednesdays 1:00pm to 3:00pm. The cost is $2 for members and $5 for nonmembers. Or if you are looking for some guidance, are more intrigued by the creative process then the end result Summer Art with Art Therapist, Anne-Marie will give you 6 weekly classes with a di erent media each class to explore. No art experience is required, and all materials are provided. Classes start on Monday, July 15th from 10:00am to 11:30am at the Victoria Centre. Other instructed Art Classes include Card Making for Fun, Wednesdays from 10:00am to 11:30am starting Wednesday, July 31. As well as a Chinese Lanterns Workshop on Thursdays from 10:00am to 11:30am starting July 11th. Both are at the Victoria Centre. At the Saanich Centre there is two interesting self-directed classes for Weaving and Woodcarving. Weaving is on Tuesdays from 1:00 to 3:00pm. While Woodcarving is Monday and Thursday mornings.

BRAIN POWER CHALLENGE

Silver Threads Service has been serving the community for 67 years. Our Saanich Centre is located at 286 Hampton Road, in the Tillicum Gorge neighbourhood and can be reached at 250 382-3151. Our Victoria Centre is located at 1911 Quadra Street, near the Police Station and can be reached at 250 388-4268.

KEEPING YOUR BRAIN HEALTHY SAANICH CENTRE

Join clinicians from the Seniors Outpatient Clinic to discuss ways that you can keep your brain healthy. This interactive presentation, will review lifestyle factors that have positive impacts on our brain health. Information will also be provided on the importance of cognitive engagement, exercise, diet, social interaction, and more.

Date: Tuesday, July 9th Time: 1:00pm to 2:30pm Cost: $2 members, $5 non-members

Facilitator: Kristen Nikolejsin

ROYAL BC MYSTERY MUSEUM

VICTORIA CENTRE

Join a volunteer from the Royal BC Museum to explore six mysterious historical objects, followed by creative thinking and discussion.

Dates: Thursdays, July 18th & August 15th

Time: 1:00pm to 2:30pm Cost: 1/ $4 members, $7 non-members

SPEED FRIENDING SAANICH CENTRE

Silver Threads Service o ers programs that can support you in this health practice. Our next session of Brain Games begins July 10th for those 55+ who would like to enhance their memory skills in an active and social group setting. Call 250 382-3151 or visit www.silverthreads.ca for more information.

In this partnership program with Saanich Parks and Recreation, an opportunity to meet new people in a welcoming, safe and fun environment. Meet up to fifteen other adults and connect, share a laugh and maybe spark a friendship. Registration for this program is through Saanich Recreation, www.saanich.ca/ recreation, 250-475-7121.

Date: Tuesday, July 30th Time: 1:00pm to 3:30pm Cost: No charge

STOP THE SCAMMERS

SAANICH CENTRE

In partnership with the Saanich Police’s Community Engagement Division, this seminar will cover aspects of scam and fraud safety.

Date: Tuesday, August 13th Time: 1:00pm to 2:30pm Cost: $2 members, $5 non-members

Facilitator: Cst. Berle Zwaan

Celebrating Father’s Day: Top Supplements for Supporting Men’s Health

atherhood as a modern dad de-

Fmands a delicate balancing act.

From juggling career responsibilities to being present for family moments, dads often find themselves spread thin. It’s more and more important for many men to be supportive, loving, and engaged fathers. As Father’s Day approaches, how about we acknowledge and support the well-being of fathers no matter what the stage of life. Plus, some of these might make great gift ideas for the health-conscious father in your life.

As always, consult with a healthcare professional before introducing any new supplements, particularly if you have existing health conditions or concerns.

FOR THE ACTIVE DADS:

1. Protein: As men engage in physical labour, activities like play and workouts, getting enough protein becomes crucial for muscle repair and growth. Protein supplements can provide a convenient source for busy and on the go dads, aiding in muscle recovery and supporting overall fitness goals. Look for a

high-quality grass fed whey protein, or for a plant based option.

2. Creatine: Becoming a popular supplement recently for its role in enhancing strength and muscle mass, creatine supplements can be beneficial for active dads looking to optimize their performance during workouts and sports activities, or to improve their ‘dad bod.’

3. Adaptogens: Adaptogens like ashwagandha, rhodiola, and ginseng, can help with stress regulation and energy levels in those dads who are balancing 100 different things. They also help with mood regulation and coping with anxiety and depression. Many men suffer in silence with their mental health, and might feel more comfortable turning to a supportive supplement before opening up to friends or family.

4. Multivitamin: To fill potential nutrient gaps in their diet, on the go dads can benefit from a high-quality multivitamin containing essential

vitamins and minerals, such as vitamin D, magnesium, and zinc, to support their bodies nutritional needs for health and vitality.

5. Probiotics: A healthy gut is a healthy life. Adding a good probiotic supplement in addition to a healthy diet goes a long way towards a thriving microbiome and good digestion!

DADS OVER 40:

1. Omega-3 Fatty Acids: As men age, maintaining heart health becomes increasingly important. Omega-3 supplements, particularly those rich in EPA and DHA, can support cardiovascular function, promote healthy cholesterol levels, reduce inflammation and reduce the risk of heart disease.

2. Coenzyme Q10 (CoQ10): CoQ10 is a powerful antioxidant that supports energy production within cells. Supplementing with CoQ10 can help combat age-related decline in energy levels.

3. Tribulus: Many men deal with falling testosterone levels as they age, which can lead to issues with energy, bone density, and more intimate concerns. Tribulus supports testosterone levels in men, helping him feel like his best self.

4. Vitamin D: Many Canadians are deficient in vitamin D due to limited sun exposure and dietary factors. Supplementing with vitamin D can help maintain optimal levels, supporting bone health, mood, immune function, and overall well-being.

5. Collagen Peptides: As we age, our joints start to succumb to wear and tear and cartilage loss, which can cause us pain. This can be especially prevalent in men who have worked physically demanding jobs, or had sports injuries. A collagen supplement can help prevent this loss, as well as provide the building blocks for repair.

FATHERHOOD AFTER 55:

1. Magnesium: With age, many men may experience declines in magnesium levels, leading to issues such as muscle cramps, insomnia, and fatigue. Magnesium supplements can support cardiovascular health, muscle function, and relaxation.

2. Saw Palmetto: For men experiencing prostate health concerns, saw palmetto supplements may offer support. Saw palmetto is believed to help alleviate symptoms of benign prostatic hyperplasia (BPH), such as frequent urination and nighttime awakening.

3. Turmeric/Curcumin: Joint discomfort and inflammation such as arthritis, can become more prevalent with age. Turmeric supplements containing curcumin, a potent anti-inflammatory compound, may help alleviate joint pain and stiffness, promoting mobility and comfort.

4. Resveratrol: Found in red wine and certain fruits, resveratrol is a polyphenol with antioxidant properties. Supplementing with resveratrol may support cardiovascular health, cognitive function, and overall longevity in men over 50, who are more prone to heart disease.

Happy Father’s Day!

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