Healthy Living

HEALTHY

FEbRUARy 2020

LIVING SPECIAL FEATURE

A perfect indulgence!

Make something sweet for your sweetie for Vanentine’s Day.

Start training for the Times Colonist’s 31st

TC 10K race

Is the coronavirus really that dangerous?

Does wearing a mask help?

A Pharmacist from Heart Pharmacy looks at the issues.

2 | HEALTHY LIVING | Times Colonist

SPECIAL FEATURE

A perfect indulgence Impress your sweetheart with homemade sweets!

Few people can imagine Valentine’s Day without chocolate. While heartshaped boxes of chocolate might be ubiquitous in February, those who want to truly impress that special someone this Valentine’s Day can try their hand at baking up their own batch of decadent treats.

This recipe for Chocolate Coconut Meringues, courtesy of EatingWell.com, makes for a perfect indulgence.

Loaded with flavour but not too heavy, these sweet treats can be enjoyed after a Valentine’s Day dinner or even as a snack the day after.

CHOCOLATE COCONUT MERINGUES Yield: 30 cookies 4 large egg whites ¼ teaspoon cream of tartar ¼ teaspoon coconut extract or imitation coconut extract ¼ teaspoon almond extract ¼ teaspoon vanilla extract 1⁄8 teaspoon salt 1 cup sugar ¼ cup unsweetened cocoa powder 2 tablespoons semisweet chocolate chips or finely chopped chocolate 2 tablespoons trans-fat-free white chocolate chips or finely chopped white chocolate 1. Position racks in upper and lower thirds of oven; preheat to 250 F. Line two large baking sheets with parchment paper or nonstick baking mats.

2. Beat egg whites, cream of tartar, coconut, almond and vanilla extracts, and salt in a large bowl with an electric mixer on medium-high speed until combined. Gradually beat in sugar, two tablespoons at a time, until stiff, shiny peaks form, six to eight minutes.

3. Sift cocoa over the mixture and gently fold

together with a rubber spatula until combined.

4. Spoon the meringue into a gallon-size sealable bag (or pastry bag fitted with a ½-inch tip). Seal the bag, pressing out as much air as possible. Cut a ½ inch hole in one corner of the bag. Pipe the meringue into two-inch circles, about one inch apart, on the prepared baking sheets.

5. Bake on the upper and lower racks for 50 minutes. Turn off the heat and let the meringues stand in the oven with the door closed until completely dry, about 1½ hours.

6. Melt semisweet and white chocolate (see below) and drizzle or pipe onto the cooled meringues. Let stand until it sets.

TIPS AND TECHNIQUES To melt the chocolate, place it in a bowl and microwave on medium for 45 seconds. Stir; continue microwaving on medium in 20-second intervals until almost melted, stirring after each interval. Continue stirring until completely melted. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.

To decorate cookies with melted chocolate, use a pastry bag fitted with a fine writing tip to pipe the melted chocolate or dip tines of a fork in chocolate and drizzle. You can improvise a pastry bag with a small plastic bag. Add melted chocolate to the bag, cut a tiny hole in one corner and squeeze the chocolate out. —MC

HEALTHY

FEbRUARy 2020

LIVING SPECIAL FEATURE

Is the coronavirus really that dangerous?

Does wearing a mask help?

A perfect indulgence!

Make something sweet for your sweetie for Vanentine’s Day.

Start training

A Pharmacist from Heart Pharmacy looks at the issues.

for the Times Colonist’s 31st

TC 10K race

TIMES COLONIST

Healthy Living FEBRUARY 11, 2020 PUBLISHED BY THE VICTORIA TIMES COLONIST, A DIVISION OF TC PUBLICATION LIMITED PARTNERSHIP. 2621 DOUGLAS ST., VICTORIA, B.C., CANADA V8T 4M2 PHONE: 250-382-2255

timescolonist.com CONTACT: MARGARET LONG, ADVERTISING PHONE: 250-380-5246 MLONG@TIMESCOLONIST.COM EDITOR: JENUS FRIESEN JFRIESEN@TIMESCOLONIST.COM

Coronavirus

HEALTHY LIVING | February 11, 2020 | 3

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What you can do to protect yourself By your friendly neighbourhood Heart Pharmacist

C

oronavirus is a topic that has been in the news of late. I’m certain it will still be in the news during the spring. But is the coronavirus really that dangerous? Do wearing masks help? What can one do to protect yourself and your family from viral diseases? There is quite a bit one can do — luckily, most of it you are doing already.

The coronavirus is a group of viruses that can infect both animals and humans. This virus is nothing new; we have seen it before.

The coronavirus was associated with the SARS outbreak in 2003. That outbreak lasted about six months and caused approximately 800 deaths worldwide. Canada was the hardest hit and 44 people died, mostly in the Toronto area.

This new coronavirus outbreak is acting very similarly to SARS. But at the time I wrote this article, it was still too early to tell how this potential world health crisis will unfold.

So what can be done to protect ourselves from this coronavirus? There is quite a bit you can do. I shall use the advice I give people to protect them from an even greater threat to Canadian citizens — the yearly influenza and pneumonia. Every year, the common flu kills about 3500 people.

It is one of the top 10 causes of deaths in Canada.

Perhaps the most important step you can take to protect yourself from viral diseases is to wash your hands. You don’t need any fancy detergents — just warm soapy water.

In a pinch, alcohol based hand sanitizer is fine.

Also avoid touching your face, mouth and eyes. This is the most common way viruses enter your body. You touch a doorknob or shake hands, then rub your

eye. We do this more often than you think.

The next best way is just to maintain a healthy lifestyle. If you feel sick — rest.

Get your yearly flu shot and make sure you are up to date with pneumonia vaccines.

People over the age of 50 should have a pneumonia vaccine every five years. Eat well, drink plenty of clean water, get regular exercise and get between seven and eight hours of sleep every night. The last bit is good advice for life in general.

MICROSCOPIC VIEW OF CORONAVIRUS, A PATHOGEN THAT ATTACKS THE RESPIRATORY TRACT. ADOBE STOCK IMAGE.

What about masks?

Can they help to protect you from catching a virus. Well, the evidence of their usefulness is not great. Wearing a mask is certainly helpful to prevent spreading the virus to other people. Most viruses are spread via water droplets from sneezing or coughing. Same idea as coughing into your sleeve.

Masks do not filtre the air we breathe, as air will come in from the sides and top. Also, a mask does not protect your eyes. A mask can be helpful to prevent a ‘splash’ from a cough or sneeze. It also prevents you from touching your nose and mouth as often.

So a mask can help a little bit, but don’t rush down to the store to purchase some. In contrast, your risk of driving to the store to buy a mask is higher than catching a novel viral disease. Automobile accidents kill about 1900 Canadians a year.

Perhaps the best advice to stay healthy in the winter months is to wash your hands.

This is also good advice for any season.

Contact with surfaces then touching your face or nose is thought to be a major way to catch viruses.

Don’t believe me, count how many times you touch your face or nose in the next hour. You will be surprised, or perhaps disgusted. heartpharmacy.com

Don’t let the cold and flu season bring you down!

Support your immune system with local and organic natural health products available at Heart Pharmacy.

Mention this ad to our Health and Wellness Consultant and

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(Monday–Friday, 9-5:30 pm) February 22, 2020 ....if you have any questions? Please email: ask@heartpharmacy.com Not valid on Pharmacy prescriptions or sale items.

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4 | HEALTHY LIVING | Times Colonist

SPECIAL FEATURE

GET READY FOR THE 31ST ANNUAL

TC10K

J

oin 9,000+ walkers and runners on April 26 on this scenic 10K loop around downtown Victoria and Dallas Road. The 2020 TC 10K will have a new loop to be announced soon.

RunSport clinics are offered at various locations on Lower Vancouver Island and are geared to a broad range of fitness levels, from walkers to runners. With motivating program mentors and dedicated walk/run leaders, RunSport is ready to lead you in your training for the TC10K and beyond.

Open to beginner and advanced participants of all abilities, this is an excellent opportunity for adapted and able-bodied participants to train for the TC 10K. Start your training off with a 14-week progressive training clinic in one of the local recreation centres, leading up to April 26 as your goal. runsport.ca TC 10K celebrates this annual community event with hundreds of volunteers, school teams, corporate teams, walkers, runners, sponsors, supporters, friends and families

Alcohol: friend or foe?

A lcohol can be both tonic and poison.

Literature suggesting that light to moderate drinking presents a plethora of health benefits can be found if people go looking for it.

However, alcohol also has its detractors, who say that the risks outweigh the benefits when it comes to drinking. This makes it even more complicated to decided if consuming alcohol is something that can safely be included in one’s lifestyle or if it’s something to be avoided.

The Centers for Disease Control and Prevention says that alcohol can affect every organ in the body. It is a central nervous system depressant that is rapidly absorbed from the stomach and small intestine into the bloodstream. The Mayo Clinic advises that moderate alcohol consumption may provide some health benefits. These can include reducing risk of developing and dying from heart disease. There’s a possible reduction in the risk of ischemic stroke, which occurs when the arteries to the brain narrow or become blocked, impacting blood flow. Some think that moderate alcohol consumption may reduce one’s risk of diabetes.

The Harvard Medical School indicates that moderate drinking to protect against cardiovascular disease and diabetes makes sense biologically and scientifically. Moderate amounts of alcohol raise

from across Vancouver Island, the Mainland and Seattle area.

“The original intention for the 10K, now the TC 10K, was to both support the running community and bring the joy of running and healthy living to all of Greater Victoria,” said Chris Siver, President of RunSport Society.

“Since that time, the race has grown into a cultural event and catalyst for change for countless people.”

The TC 10K route follows a scenic route through the streets of downtown eventually following along Dallas Road before finishing in front of the BC Legislature.

The run supports seven charities, including the BC Cancer Agency, Every Step Counts, Help Fill A Dream, Heart and Stroke Foundation, Victoria Hospitals Foundation, Cystic Fibrosis and the Times Colonist Literacy Society.

The TC 10K Expo and race package pickup will take place at Uptown.

Find out more: tc10k.ca

The answer isn’t cut and dry.

levels of high-density lipoprotein (HDL, or “good” cholesterol), and higher HDL levels are associated with greater protection against heart disease.

Moderate alcohol consumption has also been linked with beneficial changes ranging from greater sensitivity to insulin to improvements in factors that influence blood clotting.

Alcohol has a dark side, too. Its most pronounced issue is the toll it can take on the liver. Heavy alcohol use can cause inflammation or scarring of the liver. The World Cancer Research Fund also ties alcohol to cancers of the mouth, pharynx, larynx, esophagus, breast, liver, colon, and rectum. People who cannot control their drinking can develop addictions that affect both their personal and professional lives.

Moderation is essential when consuming alcohol. Those who do not currently drink are not advised to do so just for the potential health benefits. However, people who have one to two drinks (12 ounces of beer, eight ounces of malt liquor, five ounces of wine, or 1.5 ounces of liquor) on a regular basis and are healthy overall should generally have few problems, according to the Mayo Clinic. Still, it is always best to consult with a physician about alcohol consumption and its potential effects on one’s overall health. —MC

TO DRINK OR NOT TO DRINK, THAT IS THE QUESTION— WHETHER CONSUMING ALCOHOL IS SOMETHING THAT CAN SAFELY BE INCLUDED IN ONE’S LIFESTYLE OR IF IT’S SOMETHING TO BE AVOIDED.

HEALTHY LIVING | February 11, 2020 | 5

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Routine checkups are vital to overall health

ROUTINE CHECK-UPS ARE THE BEST WAY FOR PEOPLE OF ALL AGES TO STAY ON TOP OF THEIR HEALTH; THEY CAN BE ESPECIALLY VALUABLE FOR THOSE AGE 50 AND OLDER.

R

egular visits with a medical professional are an important part of a healthy lifestyle. Too often people visit the doctor only when they are ill, as they may not realize just how essential well visits and physical exams are.

Routine checkups are the smartest way for people in all age groups to stay on top of their health, but they can be especially valuable for those age 50 and older. Regular checkups enable physicians to check current health against past visits, ensuring that any anomalies can be investigated and treated efficiently and promptly. This can make the difference in slowing down the progression of a disease that has already developed, or prevent something from becoming a fullfledged issue.

There are no hard and fast rules about

how often seniors should visit health care providers. Those who are in generally good health may only require one medical checkup a year. At this point, vital signs will be checked, medications reviewed and lifestyle topics discussed.

Doctors may even recommend or discuss tests. Patients also can bring up any issues they may be experiencing, however insignificant they may seem. Anything from sleep disturbances to memory loss to unexplained fatigue or pain can be addressed. Sometimes getting everything out in the open and being reassured that there’s nothing to worry about can be helpful.

General care and geriatric doctors also are adept at asking questions to get a sense of how patients are faring in the world. This

may include topics that seemingly have no relevance to health but can be quite important. A provider may ask about topics such as bathing or dressing. Questions about social interaction or typical routines can paint a better picture of both physical and mental health.

The recommended frequency of doctor visits may change as health issues arise or if follow-up is needed after a treatment plan or injury, according to the caregiver company Home Care Assistance. Some seniors may have to visit a provider once a week or once a month. Doctors, nurses and therapists will design a regimen based on a patient’s current health needs.

The following are some compelling reasons to be diligent with provider visits.

• Frequently, health issues can be silent

and not noticed early on by a patient.

• Patients will be less likely to forget about important screenings like mammography, prostate tests, cholesterol tests and more.

• Vaccines can be administered, as even adults need certain immunizations to stay healthy.

• Patients can discuss potential lifestyle changes, like going on a diet or taking up a new fitness regimen.

It is essential to follow through with health care provider visits, even if they seem redundant. Physicians may detect issues that warrant close observation. Patients are urged to have an open dialogue with their doctors so they understand the reason behind health care visits and expectations in the future.

—MC

6 | HEALTHY LIVING | Times Colonist

Recommended vaccines for adults N ewborn babies endure quite a bit in the first few days and months of their lives.

Routine immunizations help newborns overcome these obstacles, and as newborns get older, they receive vaccines to prevent measles, mumps, rubella, hepatitis and chicken pox.

A common misconception suggests that vaccines are only for the young. However, the Centers for Disease Control and Prevention note that the protection provided by some childhood vaccines can wear off. In addition, some people may be at risk for certain vaccine-preventable diseases due to lifestyle, existing health conditions and age. As a result, it’s important for adults to make sure their vaccines are up-todate.

Those who are unsure of their vaccine status should discuss their health history with their doctors. In the meantime, adults should know that the following vaccines are recommended for people of various ages.

• Influenza: An annual flu shot is highly recommended. Doctors and health officials indicate that getting the flu vaccine is the single most effective way to prevent seasonal flu or reduce the duration and severity of the illness should it be contracted.

• Tdap: This vaccine contains strains of tetanus, diphtheria and pertussis (whooping cough).

All three are implicated in serious illnesses or death, according to WebMD. Just about every person, young and old, should receive the Tdap vaccine. The CDC says that every

SPECIAL FEATURE

adult should get the Tdap vaccine once if they did not receive it as an adolescent. Then a Td booster shot every 10 years is sufficient.

• Shingles: People who have been exposed to varicella (chicken pox) in their youth are at risk for shingles as they grow older. About 130,000 Canadians are diagnosed with shingles each year, according to Immunize Canada, and the rate is slowly climbing.

Roughly one in three Canadians will get shingles during their lifetime, according to Dr. Shelly McNeil, chair of Immunize Canada and head of the infectious disease division at the Nova Scotia Health Authority. A shingles vaccine can protect against shingles and complications from the disease. Adults who are 50 and older should get the vaccine, which is administered in two doses.

• Pneumococcal polysaccharide vaccine (PPSV23): This vaccine protects against serious pneumococcal diseases, including meningitis and bloodstream infections. It is recommended for all adults age 65 and older.

• Pneumococcal conjugate vaccine (PCV 13): This protects against serious pneumococcal disease and pneumonia. Adults 65 years or older who have never received a dose of PCV13 should discuss PCV13 with their physicians.

Vaccines protect the very young from various diseases, but there are many vaccines that are still vital to health in adulthood. —MC

Daily steps to keep your heart healthy

H

eart disease is a formidable foe. According the 2019 Report on Heart, Stroke and Vascular Cognitive Impairment, 91,524 people in Canada died of heart conditions, stroke or vascular cognitive impairment in 2016.

This equates to one out of every three deaths. One person dies in Canada every five minutes from heart conditions, stroke or vascular cognitive impairment.

Forty per cent of people admitted to hospital with a heart condition, stroke or vascular cognitive impairment will be readmitted at least once more for another similar event or a different heart, brain or mind condition.

There is a negative impact on health outcomes for people with

multiple conditions, including decreased quality of life and increased mortality. People with more than one of these conditions are up to eight times more likely to die in hospital compared to those with only one condition.

Issues relating to the heart affect both men and women, and an estimate of more than 62,000 strokes occur in Canada each year and that number continues to rise, leaving more than 405,000 people in Canada living with the effects of stroke.

Such statistics are disconcerting, but they can serve as a wake-up call that compels people to prioritize heart health.

Fortunately, heart disease is often preventable and people

can employ various strategies to reduce their risk.

• Stop smoking right now.

One of the best things to do to protect the heart is to stop smoking. The Heart Foundation indicates that smoking reduces oxygen in the blood and damages blood vessel walls. It also contributes to atherosclerosis, or a narrowing and clogging of the arteries.

• Eat healthy fats. When eating, choose polyunsaturated and unsaturated fats and avoid trans fats as much as possible.

Trans fats increase one’s risk of developing heart disease by clogging arteries and raising LDL (bad) cholesterol levels.

Read food labels before buying

anything at the store.

• Keep your mouth clean.

Studies show that bacteria in the mouth involved in the development of gum disease can travel to the bloodstream and cause an elevation in C-reactive protein, a marker for blood vessel inflammation.

Brush and floss twice daily, and be sure to schedule routine dental cleanings.

• Get adequate shut-eye.

Ensuring adequate sleep can improve heart health.

One study found that young and middle-age adults who regularly slept seven hours a night had less calcium in their arteries (a sign of early heart disease) compared to those

who slept five hours or less or those who slept nine hours or more.

• Adopt healthy eating habits.

Changes to diet, including eating more fruits, vegetables, whole grains, and lean protein, can help you lose and maintain a healthy weight, improve cholesterol levels and reduce blood pressure — leading to a healthier heart.

• Embrace physical activity.

Regular moderate exercise is great for the heart. It can occur at the gym, playing with the kids or even taking the stairs at work.

A healthy heart begins with daily habits that promote longterm heart health. —MC

HEALTHY LIVING | February 11, 2020 | 7

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COPING WITH

Arthritis

STRATEGIES FOR REDUCING PAIN

A

rthritis is a common problem among older adults that can severely affect people’s quality of life. Many people coping with the pain and discomfort of arthritis find it to be overwhelming.

However, there are ways to effectively manage chronic arthritis pain.

Becoming active and engaging in a regular exercise program is important for maintaining healthy joints. Synovial fluid is released to the joints through movement thereby cushioning them throughout motion. Managing pain will be an important aspect of working through Arthritic episodes.

The Aging in Place Experts at Care & Company Senior Care Victoria recommend the following strategies to assist in reducing arthritis pain: Healthy Living Weight is something to consider when looking at arthritis management as extra weight puts more stress on your knees and other joints. Every pound of extra weight adds about four pounds of pressure on the knees, so a person who is 20 pounds overweight has 80 pounds of pressure on their knees. Joint replacements such as hip or knee can be caused by a combination of arthritis and weight gain.

Eat a balanced diet Although there are no diets or dietary supplements that will cure your arthritis, some people do find that their symptoms improve as a result of changing what they eat. Healthy diets include rich whole grains, fruit and vegetables. Foods low in saturated fat, and eating Omega 3 fatty acid rich food such as salmon, avocados, nuts.

Keep moving Avoid holding one position for too long.

Endorphins are stimulated through pain receptors to assist the body in handling pain. Exercise increases and releases endorphins, helping you to feel better during and after exercise. Strengthening the muscle structures around the joints will also help support joint health aiding in pain relief and quality of movement. Stretching exercises help keep joints mobile and prevents stiffness.

“Becoming active and engaging in a regular exercise program is important for maintaining healthy joints.”

Senior Care Victoria Aging in Place Specialists

Maintain a sense of humor Focus on positive thoughts. Surround yourself with positive people, and engage in hobbies.

Ask for help Maintaining independence is essential to selfesteem, but independence at the cost of your health and happiness may be detrimental to your quality of life. Achieve a balance by educating family members and friends about the disease and the limitations it imposes and enlisting their support. Ask for help with specific tasks.

Various types of support services are available to ensure the needs of the senior are met. Home support workers, registered care aides, certified medical exercise specialists and a variety of nursing staff will help you live at home and provide you with the care that you require.

For more information on arthritis and the recommended steps to manage joint health or to learn more about in-home care and exercise options, call Care & Company Senior Care Victoria, or check out their website seniorcarevictoria.ca

Victoria’s Choice for Premium Home Care ✓ Home Support ✓ Hourly, Overnight, & Live In ✓ Consistent Caregivers ✓ Appointment Transportation ✓ Medication Administration ✓ Best Fit Approach

SeniorCareVictoria.ca | 250.382.2328

8 | HEALTHY LIVING | Times Colonist

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How did “XO” come to symbolize kisses and hugs?

L

OVE LETTERS are a great way for couples to express their affection and devotion to each other. The sentiments expressed in love letters are as unique as the couples who write them. However, love letters often contain one particular turn of phrase regardless of their authors.

When signing a love letter, it’s customary for writers to include at least one “XO” near their names. “XO” is widely recognized as symbolic of wishing “hugs and kisses” to a letter’s intended recipient. This tradition is such an ingrained part of romantic letter writing that few may stop to pause and wonder just how the letters “XO” came to symbolize hugs and kisses.

The origins of “XO” are not definitively known, though many historians note that signing letters with “X” dates back to the Middle Ages. Few people could read and write in the Middle Ages, but signing “X” did not

require either of those abilities. Christianity played a big part in many people’s lives during the Middle Ages, and “X” was seen as a representation of the Christian cross. So when people signed “X” on legal documents, they were essentially stating the contents of the document were true in the name of Jesus Christ.

While Jesus Christ’s teachings are rooted in showing compassion for one’s fellow man, signing a letter with “X” did not symbolize love in the Middle Ages. In fact, that development did not come about until much later. The Oxford English Dictionary attributes the first use of “X” to symbolize love and/or kisses in a letter to English naturalist Gilbert White.

However, some historians debate the accuracy of that attribution, saying White’s use of the letter “X” in his letter was likely meant to convey blessings on the letter’s recipient.

Researcher Stephen Goranson found many

uses of the letter “X” to convey love and/or kisses in or after the 1880s, so it’s very likely that this was the first time that including the letter “X” at the end of a letter took on the meaning so many people give it now.

As for “O” symbolizing hugs, even less is known about how that came about. The late American writer Leo Rosten, whose writings included 1968’s “The Joys of Yiddish,” suggested that including “O” at the end of a letter might have a similar origin story to “X.” Rosten theorized that “O” was used by Jewish immigrants who did not want to sign a document with “X,” which they, like the people in the Middle Ages, interpreted as symbolic of the Christian cross.

Exactly when “O” was paired with “X” and came to symbolize hugs is unknown, though various historians suggest the two were not paired until the latter half of the 20th century.

—MC