Healthy Living Oct. 10, 2023

Contrast Therapy + Race Recovery

With so many race and athletic events happening around Victoria this season, it’s the perfect time to talk about “Race Recovery.” The use of Contrast Therapy—going from hot to cold—has long been popular among elite athletes, particularly following intense training or a race, to assist with muscle recovery. Today this recovery approach has been embraced by “everyday athletes” as well. Runners, rowers, cyclists, pickle ballers and other athletes have found that the hot cold ritual helps lessen muscle fatigue and decrease pain, swelling, and lactic acid buildup. Other benefits include boosted immunity, improved mood, and a jump-start for circulation.

What is Hot Cold Therapy? As simple as it sounds, contrast therapy involves alternating between warm and cold temperatures. At RITUAL, our Nordic Circuit is centred around the age-old Finnish tradition of sauna. Guests move between the hot heat of the sauna or steam room and into the cold pool and Nordic shower, then rest while the body adjusts. Everyone moves at their own pace, based on the needs of their bodies.

THE HOT — Warming your body in the sauna (85 - 95 degrees Celsius) or steam room increases circulation to aid healing, relieve muscle cramps and aches. Go at your own speed but most people spend 10-15 minutes in the heat, 2-5 minutes in the cold, and 5-15 minutes resting.

THE COLD — Opposite to heat, the immersion in the cold pool (9 degrees Celsius) or bucket shower reduces inflammation and swelling, and can help with pain management.

RELAX – After the sauna and cold plunge, your body needs to adjust and allow your heart rate to settle. It’s nice to relax for 10-15 minutes inside or outdoors on a lounger in the fresh air before repeating the cycle.

Hot and cold each have their own benefits but paired together in succession they deliver a thrilling intensity and calming respite.

Benefits you may anticipate from your Nordic Circuit experience:

• Improved Circulation

• Reduced Swelling or Inflammation

• Improvement in Muscle Strains

• Increased Range of Motion

• Reduced Muscle Soreness

• Increased Energy & Alertness

• Elevated Mood

• Better Sleep Ritual Nordic Spa is a neighborhood sauna house in downtown Victoria, popular with locals and visitors alike. All you need is your swimsuit! Learn more at: RitualNordicSpa.com

Supporting Hormone Health at Hydrate Wellness Centre

Through every age and stage, our bodies support us hormonally to help us feel good, think sharp, keep our moods balanced, optimize our physical and metabolic health, heal from injury and aid in reproduction. At certain times of life there are significant hormonal shifts where our hormones begin to change with our natural aging process.

Naturopathic medicine can offer one to look deeper into these shifts and can aid in guiding the process through optimizing our hormones, allowing one to age easily and gracefully.

Hormonal changes can not only make us feel well but can also be a significant disruptor in our daily wellbeing. Puberty, PMS, pregnancy, menopause, and andropause are just a few of the health areas that our hormones make shifts to help us grow and change yet may have significant negative impacts when the imbalances are too extreme. At Hydrate Wellness Centre, naturopathic medical care with our Naturopathic doctor, Dr. Kristen Bovee can support you hormonally in most of these areas.

Hormone testing is an essential to identify hormone imbalances. At Hydrate Wellness we use functional tests such as the DUTCH test to identify such imbalances in addition to clinical assessment and regular blood work. Through testing one can gain fuller understanding of sex hormones, adrenal hormones, androgen production, and thyroid function. Once these imbalances are identified it becomes safer and easier to make decisions on exactly how to treat them. Areas that we can help support are through prescribing bioidentical hormone replacement, nutrient optimization via nutrient infusion support to allow endocrine organs to function normally, nutritional guidance to further impact healthy hormone balance, and natural supplementation in the form of botanical extracts and nutraceutical formulations. Naturopathic medicine always uses evidenced based approaches to naturally bring hormones back into balance. Hormone balancing is reflected also externally. Natural hormone support will help you look your best at any age with the help of natural skin care regimes and gentle skin care treatments that will keep you feeling and looking your best. At Hydrate Wellness Centre we have an array of skin therapies including botox, filler, IPL and Morpheus 8. Our clinical skin care lines Alumier MD and Colorescience are our home care skin care lines of choice, available at the clinic.

Naturopathic medicine has a lot to offer when looking at guiding the body through the ages. Hormonal health is an important factor in graceful aging and feeling our best. To begin assessing your hormone health book in for a First Visit for Naturopathic Medicine to start your journey to becoming the best you. hydratewellness.com

Silver Threads offers many great programs

Now that Thanksgiving is a wrap and we are careening toward Christmas, there are still two months for fun, socializing and learning new skills before the end of the year. Silver Threads Service is ready to fill your time and offers many great activities for those 55 years and better. At the Victoria Centre, at 1911 Quadra Street, new sessions of Learn to Knit starts Monday, Sept. 20 at 10 a.m. On the same day, at 12 noon, a Learn to Knit Continuing will also be offered. Perhaps just in time for gifting family and friends some hand knitted scarves for Christmas?

For physical activity, on Wednesdays from 11:15 a.m. to 12:15 noon, Ping Pong for Parkinsons provides gentle exercise in a supportive environment. Call to reserve your spot.

You will find the Saanich Centre at 286 Hampton Road. Starting on Friday, Nov. 3 and running from 10 a.m. to 11 a.m., Learn to play Snooker is offered. You will learn techniques including grip, cueing, stance and shots as well as the rules of the game of snooker. Enjoy playing on our full-sized table. No experience is required and all equipment will be provided. Since most of us don’t have a table to

SERVICES FOR SENIORS

Silver Threads Service has been serving seniors in Victoria for more than 67 years, and prides itself on creating a welcoming and inclusive environment for those looking to try out new experiences and classes. For more information or to register, call the Saanich Centre at 250-3823151 or the Victoria Centre at 250388-4268.

Evening Wellness Victoria Centre

Evening classes offered 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 offered to accommodate all bodies. Come with your water. Mats and props provided.

Dates: Tuesdays, Oct. 24 to Nov. 21

Time: 5:15 p.m. to 6:15 p.m.

Cost: 6/$54 for members, $78 nonmembers Leader: Paige Driedger Essentrics

A full-body workout that unlocks and decompresses joints by stretching and strengthening without impact to the body. The goal is 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, Nov. 7 to Dec. 12

Time: 5 p.m. to 6 p.m.

Cost: 6/$54 members, $78 nonmembers 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, Nov. 9 to Dec. 14

Time: 5:15 p.m. to 6:15 p.m.

practice on – the table at the centre can be booked for private practice and play.

Mindfulness and Meditation is an all-levels class designed to calm the body and the mind. Improve your ability to be present and reduce your stress levels in this 45-minute class consisting of guided breathing

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 offers two programs that can support you in this health practice. Registration is now open for the Fall Brain Games and Memory PLUS Programs.

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, Oct. 25 to Nov. 29

Time: 1 p.m. to 3 p.m.

Cost: 6/$54 members, $78 nonmembers Leader: Lisa van Bommel Call 250-382-3151 or visit silverthreadsservice.ca for more information.

In the spirit of Halloween, this month’s word scramble is frightful.

1. oypkso 2. labkc 3. olsetenk 4. nthaedu euhos

and meditation practices. Join us at the Saanich Centre from Thursdays, Oct. 26 to Nov. 23 at 1 p.m. These are just a few of the offerings later this fall, for a complete listing see our Program Guide at www.silverthreads.ca.

Values drive our every decision. They are the foundation to who we are and how we show up in the world. The problem around values is that for many, we don’t know exactly what our values are. So how then, did they form?

Values become ingrained in us as we journey through our lives. They are based on what our parents teach us, what we learn directly and indirectly in school. They are based on our experiences, real or perceived.

Even though we might not be able to articulate them, they are always there, under the surface. Values are different from morals in that our values can and do change over time. As we age and reach different stages in our lives our values begin to shift.

Learning our values

As a coach, values work is the very first thing I do with a new client. We do this because a client’s values will form the foundation, just like a house, of all our future work together. Over and over we will go back to them, checking to see if they are being compromised, we’re angry or sad, or if they’re being honoured, we’re happy or content.

Once clients learn their values they are amazed at how much more clearly they see certain things in their world. Why, something their boss or partner did, made them angry. Why, when life feels like it’s finally all going well, that it’s because their values are being honoured or paid attention to.

When working with a coach you’re getting better at being able to recognize, articulate and make choices based on your values. As a result it makes us feel more like we are living a balanced life.

How values affect our relationships

When we don’t know or recognize our values they can be ignored or compromised. You will see this in friendships where they suddenly end.

When a friend has done something you don’t like and you simply stop responding or reaching out. You may experience it at work when you decide to quit your job because the company’s values are no longer in alignment with your own.

Or you may be struggling in your marriage or long term relationship, noticing more arguments and disagreements with your partner because you no longer hold the same values.

Want to learn more about your values and feel supported in living your life in alignment with them each day? Consider booking a free 30-minute sample coaching session to get a feel for coaching at awakeningslifecoaching.ca. It can change your life.

This month’s Healthy Living Coaching focus is on personal values.

8 Things I’m Grateful for as a Naturopathic Doctor this Thanksgiving

As Thanksgiving approaches, I find myself reflecting on the many blessings in my life, both personally and professionally.

As a Naturopathic Doctor, my journey in the world of healthcare has been both fulfilling and inspiring. Over the years, I’ve witnessed remarkable shifts in culture, access to health information, and a growing trend towards natural health.

Additionally, my personal experiences and the evolving healthcare landscape have contributed to my gratitude for this profession. In this article, as we celebrate Thanksgiving, I’ll share the 10 things I’m most grateful for as a Naturopathic Doctor.

1.Passion for my job

First and foremost, I am grateful for the love I have for my job. Every day, I wake up excited to make a difference in people’s lives through the power of natural medicine and the opportunity to witness the positive transformations in patients’ lives. The sense of reward that comes from helping individuals achieve better health is truly priceless. It’s an incredible feeling to see my patients regain their vitality and thrive.

2.Education and empowerment

One of the most rewarding aspects of being a Naturopathic Doctor is the opportunity to educate and empower my patients. Teaching them about the importance of good health practices and the benefits of a balanced diet is immensely fulfilling. Watching them take charge of their well-being is a gratifying experience.

3.Growing trend toward natural health

I’m grateful for the growing trend

towards natural health and wellness. More people are recognizing the value of prevention and holistic approaches to health. This shift in consciousness is heartening, and I am so grateful to see how many more people are ready to take a proactive role in their health.

4.Access to information

In today’s digital age, access to health information has never been easier. Patients are increasingly motivated in researching their health concerns, which fosters a collaborative and informed approach to healthcare. This wealth of information allows me to engage in meaningful discussions with my patients.

5.Nutrient-dense food

The availability of nutrient-dense food is another reason for gratitude. As awareness of the importance of whole, unprocessed foods grows, it becomes easier for my patients to make healthier dietary choices. A well-balanced diet is fundamental to overall health, and I’m thankful for the variety of nutritious options available to us locally here on Vancouver Island.

6.Naturopathic Doctors in primary care

The integration of naturopathic doctors into primary care settings is a significant development. It allows for a more comprehensive and holistic approach to patient care. Being part of this movement is both rewarding and promising for the healthcare system as a whole. The ability to order laboratory tests and prescribe when needed enables us to provide more tailored and effective care to our patients, combining the best of conventional and naturopathic medicine.

7.Positive shifts in patient mindset

I’m delighted to see positive shifts in my patients’ mindsets. More individuals are embracing proactive and preventative health-care strategies, seeking to address the root causes of their health issues rather than merely treating symptoms. This goes a long way to good health!

8.Contributing

to health-care transformation

Lastly, I’m grateful for the opportunity to contribute to the transformation of the health-care system. Naturopathic Doctors play a vital role in advocating for a patient-centered, holistic approach to healthcare.

Our efforts help bridge gaps in conventional medicine and offer patients a more comprehensive set of options for their wellbeing.

This Thanksgiving, I look forward to continuing my journey in naturopathic medicine, knowing that I am making a difference in the lives of my patients and being a part of the movement towards a healthier, more comprehensive approach to health care.

I am truly grateful for all these aspects of my profession, and I hope that everyone can find their own reasons for gratitude in this season of thanks.

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