Healthy Living January 2024

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TUESDAY, JANUARY 9, 2024

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SILVER THREADS SERVICE

Socials, talks and presentations

Is Cold Plunge the Secret to Wellness?

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s the New Year prods us to assess our health and craft wellness goals, the team at RITUAL have some tips for sustaining new resolutions Experience has shown the secret to success lies not merely in the goal itself, but in the creation of habits and rituals that nurture your physical and mental well-being.

Putting consistent effort into a series of small, purposeful actions can lead to transformative change.

While popular goals focus on better sleep, a balanced diet, exercise, and mindfulness or meditation, we have a new one for you to try.

Cold Plunge and Contrast Therapy can make you feel great and support the pursuit of your other goals.

With its growing popularity, there are many names for cold plunge, and you may have heard people talking about ice baths, cold immersion, or cold water therapy.

It involves immersing yourself in cold water for a few minutes and can be done in a pool, lake, the ocean, or in your own shower. One of the main benefits is the instant increase of your baseline dopamine levels, boosting motivation and drive.

Those who cold plunge report that they feel motivated, can think clearer, and mood is elevated.

For those intrigued by contrast therapy, the fusion of heat and

cold offers additional benefits.

Sauna sessions, coupled with cold plunges, stimulate circulation, bolster the immune system, and invigorate both body and mind.

It’s about physical fortitude as well as mental resilience. Especially during winter, the mental health benefits of sauna sessions become more pronounced. The contrast between the cozy warmth and the bracing chill triggers an endorphin release, generating a sense of euphoria while combatting seasonal sluggishness.

Establishing a routine around contrast therapy can be transformative. Start gradually, perhaps with sauna sessions followed by brief cold plunges, and progressively extend the duration as your body acclimates.

Pairing these activities with mindful practices or post-session stretches amplifies their impact.

Many people combine contrast therapy with exercise programs, serving as both a reward and recovery tool.

Contrast therapy can also be a fun social experience! Visit Ritual Nordic Spa, an urban sauna house in downtown Victoria.

The Nordic Circuit features sauna, steam, cold plunge, Nordic bucket shower, salt lounge and outdoor patios. All you need is your swimsuit!

Learn more at: RitualNordicSpa.com

Enhance your Health at Hydrate: Welcome to Fall! We have a cozy IV chair awaiting your arrival! Come relax, recharge, and rejuvenate as we support your system with a customized naturopathic nutrient infusion.

We offer complete naturopathic and IV care, medical aesthetics and a full naturopathic dispensary to keep you looking and feeling your best!

250 590 1482 | hydratewellness.com 1103 Fort Street | on the corner of Cook and Fort

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or those who are 55 years and better and are looking for something new to kick off 2024, Silver Threads Service has many good one-time presentations and programs. You can visit one of our Centres, listen to informative and engaging talks and see if our organization might be a fi t for you.

Monthly Socials are an opportunity to meet and socialize with others. It is a perfect start for new members. Offered on Tuesdays from 1:30 to 2:30pm, one is upcoming on January 23rd at Saanich Centre.

Aging, Memory and Your Brain, join Jordana Wynn, UVic Assistant Professor in the Department of Psychology as she discusses changes in attention and memory associated with healthy aging.

Wednesday January 24th 1:00pm to 2:00pm Saanich Centre.

Vancouver Island Performers Guild come to the Victoria Centre for a presentation by members of this talented group featuring an entertaining afternoon of opera and drama. Stay for coffee and discussion on Tuesday, January 23rd from 1:00pm to 2:00pm.

Community Response Network will be offering a monthly presentation. For January the topic will be “Spotlight on Ageism” on Tuesday, January 16th from 11:30am to 12:30pm at the Victoria Centre.

Armchair Travel on Tuesday, January 9th will have you taking a quick trip to Berlin, Amsterdam and Malaga starting at 1:00pm at the Saanich Centre.

Movies are shown each Month

at both Centres, old favourites and newer releases. On January 16th the Saanich movie will be “Jerry & Marge Go Large” and Victoria on Monday, January 15th will show “A Million Miles Away.”

The cost for each of these is $2 members and $5 non-members. In January, membership will be $25 to the end of March, and this will give you reduced registration and program fees. Our Winter Program Guide is now available online at www.silverthreads.ca. All of our programs require registration and you can phone to book your spot.

Silver Threads Service has been serving seniors in Victoria for over 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) 382-3151 or the Victoria Centre at (250) 388-4268.

Partnership Programs with Island Deaf and Hard of Hearing Silver Threads Service will be partnering with the Island Deaf and Hard of Hearing Centre to offer programs and support to those with hearing loss beginning in January 2024.

“Let’s Talk” Speechreading will be offered at the Victoria Centre with the team from Island Deaf and Hard of Hearing Centre (IDHHC). The program is geared toward those who are struggling to understand people – even while wearing hearing aids.

Instructors have many useful strategies, with lots of useful tips

for better communication and is a small group speechreading (aka lipreading) and communication strategies course. It will help individuals with hearing loss and their families to communicate better. Captioning is provided for every class.

The program is Thursdays, January 25th to March 28th from 9:30am to 11:30am and the cost is $125 members, $160 non-members.

For those who have hearing aids and want to get the most out of their devices one on one sessions “Tech and Tips with Kelsey” will also be offered at the Victoria Centre. Learn how to pair your hearing aids with the technology of today that includes hearing aid apps, mobile phone, iPad or tablet, laptops, Cochlear Implant (CI) tech support, Bluetooth devices, and voice to text apps.

In partnership with Island Deaf and Hard of Hearing Centre (IDHHC) we invite you to meet Kelsey. She is hard of hearing, a cochlear implant user, knows sign language and is the best tech guru! Kelsey will assist with any of the above by explaining the complicated tech world in simple language, with processes that are easy to follow and understand in a one on one 60-minute session offered on Tuesday afternoons.

Cost is $15 per session.

Call the Victoria Centre of Silver Threads Service at (250) 388-4268 for more information on these programs. The Victoria Centre is located at 1911 Quadra Street, near the Police Station.

BRAIN POWER CHALLENGE BRAIN POSITIVE WORD SCRAMBLE

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 a program that can support you in this health practice.

Registration is open now for the Winter Brain Games Program. This program is for those 55+ who would like to enhance their memory skills in an active and social group setting.

The Word scramble this month is all about positive things you can do to improve brain health.

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

1. eamk tssil 2. od orsdrscwos 3. pesle lelw 4. tyr doksuu 5. tea geisgve

BRAIN GAMES SAANICH CENTRE

6. tsya reddatyh

Dates: Wednesdays, February 21st to March 27th

7. eped atgirebhn 8. talemn lsitonimnua

Time: 1:00pm to 2:00pm Cost: 6/$24 members, $42 non-members Leader: Lisa van Bommel

9. yahiplsc eeesrxic 10. asolic wetsnkor 10. Social networks 9. Physical exercise 8. Mental stimulation 7. Deep breathing 6. Stay hydrated 5. Eat veggies 4. Try sudoku 3. Sleep well 2. Do crosswords 1. Make lists ANSWERS

Silver Threads Service

Over 67 years of community service to seniors!

Offering great programs & two locations to serve you.

Immerse. Rejuvenate. Repeat.

SAUNAS | COLD PLUNGE | MASSAGE | MEMBERSHIPS BOOK ONLINE RITUALNORDICSPA.COM | 778-440-9009 Finnish Sauna Tradition in Downtown Victoria

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

TIMES COLONIST | timescolonist.com

TUESDAY, JANUARY 9, 2024

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How to wean yourself off the holiday sugar rush

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LEVEL THREE: When push comes to shove (How to satisfy an incessant sweet tooth)

oing off sugar cold turkey can be hard, especially after the holidays. With treats abound and temptations high, what may have started as a small indulgence has snowballed into a full-scale sugar rollercoaster.

Can’t get past the craving? Here are some options that will satisfy your sweet tooth without sabotaging your process.

• Fresh fruit and berries: Your body processes the natural sugars in fruit differently than refined sugar, plus fruit is packed with nutrients, fiber and also hydrates you. They make a delicious treat and fruits like apples or pears can also be baked and sprinkled with spices for an extra lavish experience.

If you’re finding yourself in the midst of sugar addiction, read on. I’ve put together a stepby-step guide of what to do when your sugar cravings kick in and will set you up to nix the sugar habit with ease.

Sugar really is addictive First things first, let’s get the facts around the white stuff straight. Sugar is addictive.

Indulging in sugar triggers the release of dopamine in the same area of the brain as heroin and cocaine and when you consume sugar regularly you develop a tolerance for it.

This means you need to consume higher and higher levels of sugar to experience the same “rush”.

This leads to a cycle of craving and indulgence – the sugar rollercoaster Cutting sugar out of your diet has tangible withdrawal symptoms such as depression, anxiety, changes in sleep patterns, cravings, fatigue, difficulty concentrating, and lightheadedness.

This can make it extremely difficult to break the cycle, but don’t worry; I’ve got you covered.

LEVEL ONE: Set yourself up for success There are a lot of things you can do to help make your transition as easy as possible. I can’t stress how far taking these measures will go in minimizing the cravings and withdrawal symptoms.

• Increase your protein intake: Make sure to eat protein with every meal, and consider increasing your total protein intake for the first few days. This will help you feel satisfied and help regulate your blood sugar.

• Eat more fat: As with protein, this will help keep your blood sugar levels more stable.

Some of my favourites sources of healthy fats are nuts and seeds, avocados, and olive oil.

• Make sure to eat regular meals: The last thing you want is a blood sugar crash, which will intensify any withdrawal symptoms.

• Herbal tea: Herbal teas come in a variety of delicious flavors and blends. Teas like peppermint and licorice root have a natural sweetness that is very satisfying and hydrating. Drinking tea after dinner can help you relax and prepare for sleep as well.

• Get lots of rest and stay well-hydrated: Lack of sleep and dehydration can increase sugar cravings and leave you feeling weaker in your resolve to cut sugar.

• Eat more greens: According to a 2014 study, starting your day off with greens can decrease your sugar cravings.

• Limit caffeine and alcohol: These substances can contribute to blood sugar irregularities that will make the sugar detox experience harder.

• Read labels: Added sugar is hiding in unexpected places. For example, ketchup has up to four grams of sugar per serving.

Common names for sugar in ingredient lists include high-fructose corn syrup, cane sugar or juice, maltose, dextrose, rice syrup, and caramel.

• Don’t immediately reach for sugar substitutes: Artificial sweeteners have a host of negative effects on your health and also encourage sugar dependent habits.

Instead, focus on removing sugar from your diet and then reintroducing healthy and natural alternatives once you’ve reached a stable point.

• Sugar-busting nutrients: Chromium, berberine, cinnamon, and Gymnema are some well researched and effective nutrients to help you curb those cravings and balance blood sugars.

LEVEL TWO: What to do when you get a craving OK, so what happens when you’ve done all of the above and you still find yourself hankering for a mid-afternoon cinnamon roll?

Stop right where you are and follow this checklist.

• Consider your motivations: Are you really craving sugar, or are you really just bored or feeling a little down and looking for a pick me up? Are you thirsty, hungry, or tired? We often confuse other cues are body is giving us with food cravings.

• Drink a glass of water and wait 15 minutes: Chances are you won’t be craving it anymore.

• Eat something bitter: Bitter foods such as cocoa, arugula, and traditional digestive bitters actually put the brakes on the receptors in the brain that triggered the craving in the first place.

• Dark chocolate: Chocolate with 70% cocoa or higher is your friend. It is low in sugar and has antioxidant and anti-inflammatory benefits. And well, it’s… chocolate.

• Dried fruit: Fruit becomes much more concentrated and therefore sweeter when it is dried. Having a couple of dried dates, figs, or apricots can be an effective way to satisfy your sugar craving. Just remember to not overindulge as the sugar adds up fast.

• Coconut sugar: Coconut sugar has a lower glycemic load and is a good substitute for sugar in baking.

FINAL LEVEL: Remember, life is really all about balance.

Indulging every once in a while and being a part of the moment that includes sugar is part of the joy of being alive. You can always bookmark this article for future reference.

Wishing you a Happy and Healthy New Year!

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

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2950 Douglas Street ◆ 250.384.3388

Valid Until Stores Close January 21, 2024

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