Healthy Living by Times Colonist

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SATURDAY, SEPTEMBER 28, 2019

“YOU MAKE A LIVING BY WHAT YOU GET. YOU MAKE A LIFE BY WHAT YOU GIVE.” ~WINSTON CHURCHILL

Celebrating International Day of Older Persons

N 14 DEC. 1990, the United Nations General Assembly designated Oct. 1 to be the International Day of Older Persons (IDOP). On this 29th anniversary, the United Nations has designated it the year to celebrate The Journey to Age Equality. The aim is to “ensure equal opportunity and reduce inequalities of outcome,” which includes measures to eliminate discrimination, and to “empower and promote the social, economic and political inclusion of all, irrespective of age, sex, disability, race, ethnicity, origin, religion or economic or other status.” Too often we only see, hear and read about the negative trends and impacts of our aging population. The journey to age equality starts with celebrating the significant contributions of older adults. By shining a spotlight on their dedication to volunteer service and the resulting multiple benefits to society, we can begin our journey of appreciation and understanding of the immense value older adults contribute to their communities and to society as a whole. Each year, in celebration of IDOP, the Eldercare Foundation and the University of Victoria’s Institute on Aging and Lifelong Health co-host the annual Valued Elder Recognition Awards (VERA). VERA honours individuals who, over their lifetime, have given exemplary service through

VALUED ELDER RECOGNITION AWARDS (VERA)

volunteerism. This year, we are recognizing eight amazing volunteers for their lifetime of contributions to community: Ronald Thomas (Ron) Bilinsky John Richard (Dick) Bullard Murray Galbraith Wendy Leyland Margaret Monro Iris Schoffer Mary Joan Sharkey Philip Edward Kyrle Symons

Learn to Nordic Pole Walk

When asked, “Why do you volunteer?” Dick Bullard referenced his area of service as “a classic example of a meaningful opportunity that simply waits to be found.” Iris Schoffer shared her belief that “there is always a way to help out, no matter what constraints age may place upon a person.” Tuesday, Oct. 1, join the United Nations on the journey to ending older age inequality and help change negative narratives and stereotypes. Take time to

NORDIC POLE WALKING

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Free radicals, antioxidants and cancer

What are free radicals? The National Cancer Institute notes that free radicals are highly reactive chemicals that have the potential to harm cells. Free

0011659296 FEELS GOOD! CONVENIENT. EFFECTIVE. LINDA SCHAUMLEFFEL Nordic Pole WalkLEARN, Bootcamp, & Poles

ordic fitness walking with poles is the smarter way to walk because it’s effective in using 90 per cent of your body’s muscles, therefore impacting health in a huge way. It’s easy, convenient and affordable, and everyone can do it. It’s fun, too, and you get to breathe the beautiful fresh air. Nordic fitness walking never feels hard, yet it is a highly effective exercise in so many ways. The best way to raise your metabolic set point is to pole walk for 30 minutes for 30 days in a row. Nordic style pole walking uses up to 90 per cent of your muscles. When muscles are used, they stimulate the mitochondria embedded within the muscles to work more. The job of the mitochondria is to burn fat to create energy and health. This is your metabolism at work. Like a furnace thermostat on the wall, it can be set to run slow normal or fast. Once set, it is relatively difficult to change. If it is set at low, you are in trouble. Pre-register now for the course you want. Fun walks are continuing, plus there are three organizations that welcome you to join their weekly walks. Pole walking is a very effective exercise. Visit: nordicpolewalkingvictoria.ca to see upcoming classes and courses.

ancer is a formidable foe. According to the World Health Organization (WHO), the global cancer burden is estimated to have risen to 18.1 million new cases and 9.6 million deaths in 2018. The WHO notes that current estimates indicate one in eight men and one in 11 women will die from cancer. Statistics like those from WHO paint a scary picture, but those who have been diagnosed with cancer or watched as a brave loved one fought the disease know it is far scarier than any statistic. Despite its prevalence, cancer can, and often is beaten. Preventive efforts like applying sunscreen before spending time in the sun and adhering to cancer screening guidelines can help people lower their risk for cancer and/or detect it early, when the disease is most treatable. People looking to lower their risk for cancer will uncover lots of information, some legitimate and some questionable, by simply entering “cancer prevention” into an online search engine. Two of the terms that are likely to pop up in such a search are “free radicals” and “antioxidants.” Understanding these terms and their relationship to cancer can shed light on the disease.

reflect on and celebrate the exceptional contributions older adults so freely and generously give — both locally and globally — to enhance quality of life for us all. Take the initiative to acknowledge an older adult who has touched your life or improved your community. This will make a world of difference. Learn more about the 2019 VERA recipients following the October 1st awards presentation by visiting: gvef.org/news

radicals form naturally in the body and actually play a key role in various cellular processes. However, high concentrations of free radicals can damage all major components of cells, including DNA and cell membranes. Researchers have long felt that the damage caused by free radicals may play a role in the development of cancer.

What are antioxidants? Antioxidants, some of which are made by the body, are chemicals that interact with free radicals and neutralize them, thereby preventing the damage that they can cause. The body needs more antioxidants than it can produce on its own and gets most of them via a person’s diet. These are referred to as dietary antioxidants, which can be gleaned from foods like fruits, vegetables and whole grains. The NCI notes that some dietary antioxidants are available as dietary supplements.

Can antioxidant supplements prevent cancer? According to the NCI, analysis of nine randomized controlled clinical trials did not provide evidence that dietary antioxidant supplements can prevent cancer. However, this should not discourage people from consuming antioxidants in foods, which the NCI notes contain complex mixtures of antioxidants, vitamins and minerals. Men and women concerned about cancer and the role that antioxidants can play in cancer prevention should discuss their diets with their physicians. — MC

Contact Simone Fibiger at: 250-380-5358 sfibiger@timescolonist.com

LINDA SCHAUMLEFFEL Linda4success@shaw.ca NordicPoleWalkingVictoria.ca

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“I DON'T NEED YOU TO REMIND ME OF MY AGE. I HAVE A BLADDER TO DO THAT FOR ME.” — STEPHEN FRY

Morning foot pain? BY KYLE PANKRATZ, BHK, C.PED (C), PEDORTHIST AT NEW BALANCE VICTORIA

fter a summer of wearing flip flops, your feet can be in a lot of pain due to the lack of supportive shoes your feet have been used to. If so, you might be experiencing plantar fasciitis — a painful, localized syndrome affecting the thick fibrous tissue that spans from your heel bone to your toes. Plantar fasciitis occurs when micro-tears or irritations happen along the plantar fascia. Most symptoms include pain in the feet with the first few steps in the morning, and then after resting for a period of time. Pain is also experienced when the patient is weight bearing for long periods of time. It has been shown that 10 per cent of all populations experience plantar fasciitis at some point in their life. Athletes are in a

higher risk category, as well as individuals that are overweight, middle-aged, pregnant, or have flat feet. Quality supportive footwear can go a long way to help with the recovery

and reduction of pain from plantar fasciitis.

Some common treatments for Plantar Fasciitis: 1. Footwear appropriate for the individual’s

biomechanics, lifestyle and work requirements. 2. In-home footwear for individuals with hard floors, to provide extra cushioning and support. 3. Over-the-counter insoles or custom orthotics to help support the plantar fascia and reduce excess motion. 4. Stretching exercises to help reduce strain and stress on the foot. Tight lower limb musculature can increase symptoms and issues associated with plantar fasciitis. 5. Icing and resting the feet. If you are unsure if you have plantar fasciitis or want more information about it, contact your local pedorthist or doctor to provide more information. Visit New Balance Victoria for footwear recommendations and more information about Plantar Fasciitis and how we can help you! newbalance.ca

Healthy Urinary Tract BY JOHANNA BOOY CPCA SENIOR CARE VICTORIA

re you embarrassed by frequent visits to the bathroom? Don’t assume you are alone in dealing with this dilemma — far from it! If you are starting to carefully consider where and when you should be going out, or planning for long trips and avoiding certain activities, then this article is for you. First of all, consult your physician. He or she will ask questions to help determine which type of urinary incontinence you’re experiencing — stress incontinence, urge incontinence, mixture of both, or less commonly, overflow incontinence or overactive bladder. Urinary incontinence can also be a persistent condition caused by underlying physical problems or changes including, menopause, prostate cancer, pregnancy, obstruction (such as a tumor) and change in weight or age. The bladder muscles may

simply weaken due to these problems. Certain foods or drinks can tax the bladder, especially at night, when the urge to get up numerous times will result in a poor night’s sleep. Specifically, drinks such as coffee and tea should be limited as they put a lot of stress on the bladder. Not only limit the quantity but also be mindful of the time of day. Anything in the early evening or onward should be avoided. Activities such as sneezing, laughing or coughing trigger the urge to urinate or may cause a slight leakage. When in a group setting, these triggers should be carefully considered and managed to ensure you

SORE FEET AFTER A SUMMER OF WEARI G FLIP FLOPS?

The 880v9 is a great shoe to get you back to doing the activities you love.

avoid embarrassing situations.

Everyone will benefit from the steps below to avoid urinary stress, urge and incontinence. 1. Improve the muscle tone of your Pelvic floor: Walk, sit and move using a strong postural positioning. Lift up from the lower pelvic floor, and tighten those muscles

2. Squeeze the pelvic floor muscles before you sneeze or cough. A chronic cough may weaken the muscle tone of the pelvic floor. 3. Exercise the lower abdominal muscles by performing bridges, and other isometric exercises utilizing the internal muscles around the bladder. 4. See a physio therapist to design a set program such as the Beyond Kegels, which is a new set of exercises developed for the pelvic floor. These are especially helpful for new mothers, and women with uterine prolapse. Men can certainly benefit from these exercises as well. 5. Maintain a healthy weight and eat more fibre which can prevent constipation, also a cause of urinary incontinence. 6. Avoid bladder irritants such as caffeine, alcohol and acidic foods Urinary incontinence isn’t always preventable but you can certainly decrease the risk. Don’t let urinary incontinence or frequent urinating limit your lifestyle. seniorcarevictoria.ca

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THE NSF ALSO RECOMMENDS ALMONDS AND WALNUTS, WHICH CONTAIN MELATONIN — A HORMONE THAT HELPS TO REGULATE THE SLEEP AND WAKE CYCLES.

Did you know?

ccording to the National Sleep Foundation (NSF), certain foods may help people fall asleep faster and sleep more soundly while others may compromise a person’s ability to enjoy a restful night’s sleep. In lieu of white bread, refined pastas and sugar-laden baked goods, all of which can reduce serotonin levels, the NSF recommends whole grains. The buildup of serotonin in the brain during periods of wakefulness can contribute to the onset of sleep later in the day. If serotonin levels in their brains are disturbed, then people may experience difficulty falling asleep. The NSF also recommends almonds and walnuts, which contain melatonin — a hormone that helps to regulate the sleep and wake cycles. In addition, foods that are high in lean protein that contain the amino acid tryptophan also may increase the production of serotonin, potentially contributing to a restful night’s sleep. —MC

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SATURDAY, SEPTEMBER 28, 2019

“YOU CAN FREE YOURSELF FROM AGING BY REINTERPRETING YOUR BODY AND BY GRASPING THE LINK BETWEEN BELIEF AND BIOLOGY." — DEEPAK CHOPRA

Cold + Flu Remedies

ELDERBERRY JUICE AS AN OVERLOOKED REMEDY FOR TREATING COMMON COLDS.

BY YOUR FRIENDLY NEIGHBOURHOOD HEART PHARMACIST

VERY YEAR, history repeats itself.

Winter returns and we panic. We check to ensure that our snow shovel will handle Victoria’s single day of snow, or at least ensure we have enough small bills to pay the neighbour’s kid for its removal. The check list continues: rock salt, gloves and boots, bring in garden hose, snow tires and so on. I never forget to laugh at the advertisements for snow blowers in the local paper. What about protecting your most important possession — your health. You can round out your list by stocking up on echinacea, kleenex, skin moisturizer and zinc lozenges for your health. There are many remedies people rely on to help shorten the duration of a cold or flu. One popular supplement touted to treat colds and flus is Oil of Oregano. I shall be brief — there is no clinical study that suggests oil of oregano will help treat influenza. Its true that this oil is generally regarded as safe and has some topical antibacterial properties. That’s about it. I generally don’t recommend it during cold and flu season. I am keen on Elderberry juice as an overlooked remedy for treating common colds. A few years ago, it was reported that elderberry extract was effective against the H1N1 influenza virus. This news was based on laboratory studies

showing elderberry could block H1N1 from entering the body, but this is hard to confirm in the real world. One study in Norway conducted during the cold and flu season found favourable results. People who received elderberry extract, 15ml four times a day for five days, had cold symptoms resolve an average of four days earlier. While few side effects are noted with elderberry juice, it is thought to stimulate the immune system. This may interfere with immunosuppressant therapy; check with your Heart Pharmacist to see if this would be an issue for you. Echinacea is a popular supplement for fighting off colds and flus. One of the most quoted studies with Echinacea followed over 700 people during the four-month flu season. People took 0.9ml of a special extract diluted in water three times a day. During the flu season, these people experienced 53 per cent fewer days with cold symptoms. Many people, myself included, take Echinacea at the first sign of a cold or flu in hopes that this supplement will help reduce symptoms. There is some evidence to back this up, and I still recommend it to be taken this way. Echinacea can also stimulate the immune system; check with your Heart Pharmacist to see if this, or any, supplement is right for you. If you do catch a cold, some of the symptoms may be sinus congestion, sore throat and cough. One of my favourite remedies for a

sore throat and cough is an Echinacea throat spray. Echinacea liquid has a topical numbing effect. I keep it by my bedside if I get a cold. A few sprays in my throat and it stops a cough and allows me to get some sleep. If I wake up in the middle of the night with a cough, a few more sprays and back to bed. Another recommendation for nasal congestion is a nasal rinse. This is not the mild spray used to keep nasal passages moist for an airplane trip. This is the Neil-Med saline solution sinus flush. It might seem awkward to squeeze a cup of saline solution up one nostril and have it drain out the other one. Once you get used to it, you will appreciate the drug free decongestion ability of salty water. This is what all my family uses for nasal congestion. Perhaps the best advice to stay healthy in the winter months is to wash your hands. This is good advice for any season. Contact with surfaces and 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. Try not to think of winter as cold, being stuck indoors and having to shovel snow. Put a positive spin on it. More time to reflect, read a good book, spend time with loved ones (indoors) and you don’t have to mow the lawn. If you do mow the lawn, email the photos to your friends in Toronto. heartpharmacy.com

DISCUSS CANCER SCREENINGS WITH YOUR DOCTOR

ancer affects people from all walks of life. The American Cancer Society says that, in 2019, there will be approximately 141,000 cancer cases diagnosed and about 103,000 cancer deaths in the United States. Breast cancer, lung cancer and prostate cancer are some of the most common cancers, although just about any area of the body can be affected by the cell mutations that lead to cancer. There is no cure for cancer, although billions of dollars are spent each year researching the disease and potential cures. Until a cure has been found, individuals must rely on screenings and prevention methods. Cancer screening tests are designed to find cancers in their earliest stages, when the disease is most treatable. Many cancer screening tests have been found to lower the death rate from particular cancers, according to the health and wellness resource site MedicineNet. The Centers for Disease Control and Prevention supports various cancer screening tests. The average person should discuss with their physicians their risk for certain cancers. By considering individual medical history, family health history and/or prior screening results, doctors can develop a screening plan to reduce patients’ risk of cancer. • Breast cancer: Mammograms • Colonoscopy/sigmoidoscopy • Cervical cancer • Lung cancer Prostate cancer testing, including blood tests and a digital rectal exam, used to be the norm. However, Cancer.org says expert groups no longer recommend routine prostate cancer screenings because many of these cancers are not deadly and early detection has not been shown to reduce the chances of dying from prostate cancer. Some people may still ask to be screened for prostate cancer as well as cancers of the ovaries, pancreas, testicles and thyroid even though screenings have not been shown to reduce deaths from those cancers. Some cancer screenings are recommended to help catch cancer early and prevent the disease from progressing. People are urged to speak with their doctors about which tests are best for them. —MC

Orthotics

DO NOT WORK FOR EVERYONE

HE HUMAN BODY is very complex.

When a part of our body develops a problem, a solution is sometimes difficult to achieve. So many other variables can hinder our treatment success such as existing medical conditions, finances, work commitments — even small variables like shoe gear choices. Most foot problems respond well to rest. The problem is that not many of us can stay off our feet. Lots of us want to get better while continuing our normal daily routines. Crutches and walkers are great temporary methods to help rest foot injuries. Most patients resist using these tools. As a foot doctor, many of my patients’ problems relate to the mechanical function of their feet. This is not surprising, as our feet carry us around in daily life, work and play. The feet are expected to absorb large forces, provide balance, adapt to uneven surfaces, jump, run and move all day. Orthotics have the ability to make feet function in different mechanical ways. However, not everyone’s feet respond to orthotic treatment equally. In fact, many feet cannot be corrected with orthotics. One test I perform in the office tells me if orthotic function will fail, be poor, moderate or good at changing foot function. No matter what aches and pains you develop, my treatment goal is to help direct

YOUR FEET ARE EXPECTED TO RUN, JUMP AND MOVE ALL DAY.

the changes needed to resolve them. These changes can include rest, modifying activities, crutches, tools like laser, referrals to other health professionals, shoes and orthotics. The solutions can be simple or difficult, but you must make changes to achieve your treatment goals. Dr. Kent Butler D.P.M., graduated with honours from the California College of Podiatric Medicine. He then completed a one-year surgical residency followed by a one-year biomechanics fellowship at the Pacific Coast Hospital in San Francisco. Specializing in biomechanics helps him accurately assess a patient’s foot and leg function during the gait examination. As a student he worked four years making prescription orthotics for podiatrists. Here, he learned various fabrication techniques and modification skills to facilitate orthotic function. Dr. Butler is the only podiatrist who personally handcrafts every step of each custom orthotic for his patients. Dr. Kent Butler is located at Royal Oak Shopping Centre, #207-4480 West Saanich Rd. Phone: 250-704-1178.

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