Healthy Living Winter 2015 by Times Colonist

HEALTHY

WINTER 2015

LIVING M A G A Z I N E

â&#x20AC;&#x2122;TisThe Season for great health

Natural ways

to beat seasonal allergies

Look your best

over the holiday season

BOOST YOUR METABOLISM This issue brought to you by

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We’ve Moved

2 | Healthy Living | WINTER 2015

LIN MA Pharmacist

NAZ RAYANI MARIO BRUNO BASSIO Owner

Pharmacy Manager

{HEALTHY LIVING | WINTER 2015}

In this issue 38 Natural ways to

42 Pedal your way to a healthier you

beat seasonal allergies

SOME OF OUR STORIES ... 5

Darker days bring winter blues

Boost your metabolism

28 Look sensational over the holidays

12 A national campaign for better hearing 16 Yoga – some common poses to know

Dee Bee Pops the new natural, healthy treat

22 Children + video games 23 Computer vision syndrome 32 Healthy savings and varied investments 34 Get bent and keep your health on track

37 Healthy weight-loss coaching program

The power of music + stories

39 Time for a ‘mommy moment’ 40 The relationship between paint + mood 45 What is blood pressure? 46 Why does the room spin when I roll over in bed

Keep moving all winter long

30 Shining a light on seasonal sadness

PUBLISHING NOTES Healthy Living Magazine A Victoria Times Colonist Publication Winter Edition: Saturday, Dec. 12, 2015 Editor: Jenus Friesen Production Manager: Wendy Kalo Cover Art: Troy Nixdorf To advertise, contact: Jason Scriven Phone: 250-380-5328 Email: jscriven@timescolonist.com Online: www.timescolonist.com Printed by Mitchell Press, Vancouver, B.C.. Canada

WINTER 2015 | Healthy Living | 3

Watch your

VOLUME EARBUDS CAN CAUSE HEARING LOSS Earbuds enable music lovers to enjoy their favourite tunes – uninterrupted and without distracting others around them. People often use earbuds while commuting to work, at the gym and even at home. But according to hearing aid manufacturer Belltone, noise-induced hearing loss can occur by using earbuds at a high volume for extended periods of time.

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Earbuds can put audio signals close to the inner ear, which is the equivalent of boosting it by nine decibels. Even moderately high volume can cause hearing loss. It’s important to keep the volume low and to take frequent breaks when using earbuds. Keep earbud volume below 60 percent and wear them for no more than 60 minutes per day. – MC

DARKER DAYS BRING WINTER BLUES

s the winter months approach, thoughts may focus on holidays, family gatherings and preparing for cold weather. For some, these darker days of winter can have a profound impact on their wellbeing. Many of us have heard of the “winter blues”, but have you heard of a condition called Seasonal Affective Disorder (SAD). SAD is a type of depression that is related to changes in seasons. Symptoms are most likely to appear in the fall and resolve in the spring. The cause of SAD is not clearly understood by medical science. However, it is thought that reduced sunlight interferes with your body’s biological clock or circadian rhythm. This lack of sunlight can lead to a reduction of brain chemicals called serotonin and melatonin. Both of these brain chemicals are associated with mood and regular sleeping patterns. If you think that you, or someone you care about, may suffer from Seasonal Affective Disorder, consult with your pharmacist and seek medical attention. One of the best treatments for SAD is the regular use of a light therapy box. This light box emits a bright light which mimics natural outdoor light. These lights can be found at local Heart Pharmacies, always check with your Doctor or Pharmacist to ensure this therapy is right for you. If you happen to have any questions about your health or medications, ask your Pharmacist about having a medication review. This publicly funded service, provides you the chance to have a Heart to Heart chat with your community Pharmacist about the medications you are taking. Ian Lloyd, Pharmacist and Chartered Herbalist Heart Pharmacy at Cadboro Bay

WINTER 2015 | Healthy Living | 5

THE POWER OF

Music + Stories

PHOTO COURTESY OF BOND360

BY TERRA MUNRO, COMMUNITY RELATIONS MANAGER, SIDNEY ALLCARE

e recently had the great honour and privilege of hosting an inspiring evening of community and fi lm at the Sidney AllCare Residence, along with Bayshore Home Health and the Alzheimer Society of B.C. We held a very successful screening of the award-winning documentary, “Alive Inside” – a beautiful fi lm by Michael Rossato-Bennett. A joyous story about the power of music and memories, the fi lm focussed at the overwhelming burden of the loss of memory caused by dementia. And through

6 | Healthy Living | WINTER 2015

it all, there remains a hidden goose bumps and same feeling I spark of who the person once was held in my heart during my first and still is. viewing of this fi lm. My heart There was a wonderful turnwas full. out, with over 130 community I could see the movement members in attendance in the begin to happen by watching the impressive Sidney facial expressions AllCare theatre. during the fi lm. “And through I beamed with a There was tears of it all, there deep sense of pride joy and smiles on as I watched the the faces of each remains a families, community audience member. hidden spark of People were members, business owners and residents who the person changing the way pour through the they viewed the once was and doors for this event. aging and elders. The community That night, I heard still is.” support was many stories of overwhelming. My hope was that happiness, success, grief, regret the audience would feel what I and life transitions. first felt when I watched the fi lm. Families and caregivers came What I saw that night gave me up to me after the fi lm – wanting

to support the newly-started music program at Sidney AllCare Residence. They wanted to make a change in the lives of someone else. They asked about how they could donate iPod and MP3 players to residents, and if they could volunteer to help with the program. If you would like to support the Sidney AllCare music program, email or call Terra Munro at Sidney All Care Residence: 778- 351-2505, or tmunro@ allcarecanada.ca We are beyond excited to put to work what we had learned in the ﬁ lm in our residence. Together, we can make a difference. www.allcarecanada.ca

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METABOLISM: THE SUM OF PROCESSES, EACH OF WHICH IS INSTITUTED TO CONVERT FOOD INTO ENERGY.

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BOOST

YOUR METABOLISM CONVERT YOUR FOOD INTO ENERGY AND REACH YOUR FITNESS GOALS

THE BASICS

en and women looking to shed a few pounds and keep those pounds off often look for ways to boost their metabolisms. Some may not know just what metabolism means, and though it is a complicated combination of processes, metabolism is perhaps best explained as the sum of those processes, each of which is instituted to convert food into energy. So it’s no surprise that so many people, especially men and women whose metabolisms have begun to slow down, want to boost their metabolism and turn that food into energy more quickly. Though metabolism is a collection of complicated processes, boosting metabolism can be rather easy. The following are a handful of ways to do so, which can help men and women reach their ﬁtness goals.

E AT THE RIGHT FOODS AND E AT MORE OF TEN

Many adults have been turned on to the concept of grazing, an approach to diet wherein adherents eat small portions of food every two to three hours instead of the more traditional

three square meals per day. But grazing is only effective when men and women eat the right foods. Each small meal should still have nutritional value just as if it were a large meal. When eating smaller meals, include healthy sources of protein and fiber. Vegetables tend to be especially beneficial because they are high in fiber, a non digestible carbohydrate that is hard for the body to break down. As the body works hard to break down fibre, it’s burning energy and boosting its metabolism along the way. Fish is another potentially beneficial food for those looking to boost their metabolisms, as studies have shown that the omega-3 fatty acids found in fish oils increase the levels of fat-burning enzymes in the body while decreasing the body’s level of fat-storage enzymes. Eating more often benefits the body because doing so stimulates metabolism, reassuring the body that food will be coming on a regular basis. When meals are skipped or there are long intervals between meals, the body reacts as if it might run out of food and begins to store fat. ADD SOME LE AN MUSCLE

STRENGTH TRAINING TO BUILD LEAN MUSCLE IS ONE WAY MEN AND WOMEN CAN BOOST THEIR METABOLISMS.

Lean muscle can boost metabolism, so a workout dominated by cardiovascular exercise won’t have as positive an

impact on metabolism as one that includes a combination of weight training and aerobic exercise. When muscles are worked hard, the body needs to work hard to recover and rebuild those muscles, burning more calories and boosting metabolism as a result. DON’T BELIEVE EVERY THING YOU RE AD OR HE AR

Suggestions abound as to ways to significantly improve metabolism. Unfortunately, many of these suggestions boost metabolism but not enough to help people lose weight, which is the ultimate goal of many people looking to boost their metabolisms. For example, green tea has its proponents who feel it can have a significant impact on metabolism thanks to EGCG, a compound found in the tea that has been proven to elevate metabolism. However, the impact of EGCG on boosting metabolism is negligible, and therefore won’t make much of an impact on a person’s weight. The same can be said about capsaicin, an active component found in chili peppers that some feel boosts metabolism enough to promote weight loss. Though capsaicin can boost metabolism slightly, studies have shown that influence is not significant enough to affect a person’s weight. > WINTER 2015 | Healthy Living | 9

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DON’T GET TOO COMFORTABLE

Modern technology may be a reason why waist sizes are getting bigger. Heating and cooling systems may be must-have items, but when the body is too comfortable, it burns less energy to stay warm in the winter or comfortably cool in the summer. A study from the National Institute of Health Clinical Center found that people who slept in a room kept at 66 F burned 7 percent more calories than those who slept in a room at 75 F. Sleeping in a cooler room may just be the easiest way for men and women to boost their metabolisms. Boosting metabolism and shedding extra pounds is a goal for many men and women. But while metabolism is a complex set of processes, the various ways to effectively boost that metabolism can be quite simple. –MC

SLEEPING IN A COOLER ROOM MAY JUST BE THE EASIEST WAY FOR MEN AND WOMEN TO BOOST THEIR METABOLISMS.

DID YOU KNOW? Exercise is a great way to maintain a healthy mind and body. Many people begin a new year by making resolutions to lose weight or build muscle. Too often, however, men and women get stuck in an exercise rut, following the same exercise routine week after week. Not only can this be boring, ﬁtness experts advise that it’s necessary to change an exercise routine periodically to continue to see results. It’s one reason why many ﬁtness clubs unveil new classes every few weeks. Just when you master the choreography of a class, it’s time to change! With repetition, the body adapts and grows accustomed to the routine, using less energy as a result. That can affect your ability to lose weight. Changing your workout forces your body to work harder, producing better results. If you exercise with a trainer, discuss ways to modify your normal routine to surprise your body. Increased intensity, interval training, adding sprints to running, taking different classes, or even increasing the frequency of your workouts may do the trick.– MC WINTER 2015 | Healthy Living | 11

TH brought to you by C L A E H anada ING R Heari A ng Centre HE

Why join the national campaign for better hearing?

ur hearing health is closely connected to our brain’s health. Since hearing loss becomes so prevalent as we age, we believe that the links between hearing loss and depression, mental fatigue, reduced cognitive capacity, and even dementia highlighted in recent studies are a big deal. According to the latest Canadian Health Measures survey: • Nearly half of Canadians over the age of 60 (47 per cent) experience hearing loss. • Two thirds of Canadians over the age of 60 with hearing loss experienced difﬁculty hearing in both ears compared to half of those ages 40 to 59. Strikingly, the survey also reports that 70 per cent of the surveyed respondents had never been diagnosed by a hearing health care professional, and therefore, were unaware they had a hearing problem. Early detection may not prevent hearing loss, but it could help reduce some of its effects. We believe that together, we can make a difference.

12 | Healthy Living | WINTER 2015

HE ARING LOSS AND DEPRESSION*

HE ARING LOSS AND BR AIN FUNC TION*

HE ARING LOSS AND DEMENTIA*

A recent study by the National Institute on Deafness and Other Communication Disorders (NIDOCD) provided numerical confirmation of a long suspected and logical connection between hearing loss and depression. Hearing loss creates communication difficulties, which can cause embarrassment, frustration, fatigue, and can lead one to retreat socially and become isolated. Isolation, in turn, creates feelings of loneliness, misunderstanding and depression. Dr. Chuan-Ming Li, the study’s author, noted that over 11 per cent of adults with “a little hearing trouble or greater hearing impairment” suffered moderate to severe depression compared to only five per cent of the population with “excellent” hearing. That’s more than double the incidents of depression when hearing loss is present. Dr. Li acknowledges that the study does not establish a cause-and-effect relationship. But Dr. Sergei Kochkin of the Better Hearing Institute observes that nine out of ten people reported a significant improvement in quality of life after acquiring hearing aids and thorough professional services.

Researchers at the Brain and Behaviour Laboratory at the University of Colorado studying neuroplasticity and the impact of age-related hearing loss on the brain are ﬁnding that when hearing loss is present, the “hearing areas of the brain shrink” and the brain then recruits areas of the brain typically used for higher decisionmaking functions just to processes sound impulses. This form of compensation increases the overall load on the brain and may contribute to cognitive decline. Dr. Anu Sharma of the lab, reports, “Compensatory brain reorganization, secondary to hearing loss, may also be a factor in explaining recent reports in the literature that show agerelated hearing loss is signiﬁcantly correlated with dementia.” Further, she notes, “Given that even small degrees of hearing loss can cause secondary changes in the brain, hearing screenings for adults and intervention in the form of hearing aids should be considered much earlier to protect against reorganization of the brain.”

Although the reason for the link is as yet unclear, a recent Johns Hopkins and National Institute on Aging study shows that seniors with hearing loss are significantly more likely to develop dementia over time than those with normal hearing. Researchers say these findings “could lead to new ways to combat dementia, a condition that affects millions of people worldwide and carries heavy societal burdens.” Further, they suggest a common pathology may underlie the two conditions, or that the strain of “decoding sound” over the years puts undue strain on the brain, leaving them more vulnerable to dementia. Other speculation includes the social isolation that often results from hearing loss as a factor that could exacerbate dementia and other cognitive disorders. “Whatever the cause,” the school reports, “their findings may offer a starting point for interventions – even as simple as hearing aids – that could delay or prevent dementia by improving patients’ hearing.” MORE THAN 175 HEARING HEALTH CARE CENTRES ACROSS CANADA ARE SUPPORTING THE NATIONAL CAMPAIGN FOR BETTER HEARING BY GENEROUSLY DONATING $2 FOR EVERY HEARING TEST THEY PERFORM. THESE FUNDS WILL HELP PROVIDE HEARING AIDS FOR THOSE CANNOT AFFORD THEM.

NEARLY HALF OF CANADIANS OVER THE AGE OF 60 (47 PER CENT) EXPERIENCE HEARING LOSS.

HE ARING AIDS MAY HELP POSTPONE OR PROTEC T AGAINST COGNITIVE DECLINE*

While the link between hearing loss and cognitive decline, including dementia, has been established, causality isn’t yet clear. A new study, however, suggests that wearing hearing aids may help postpone or possibly protect against future cognitive problems. The Johns Hopkins study included just over 250 people from Maryland with an average age in the mid 70s. Most people in the study had mild, moderate or severe hearing loss and underwent testing on memory, learning and processing speed and attention, three times over a period of 20 years (ﬁrst in the early 90s, then in the late 90s, and an intensive cognitive test in 2013). The study found that those with moderate to severe hearing loss who reported not wearing hearing aids showed the worst decline in cognitive function. Additionally, participants who

wore hearing aids showed only a slightly greater decline than participants with normal hearing. Jennifer Deal, the study’s lead author, reports “This study is important because it focuses on a risk factor that is amenable to intervention in later life and could potentially postpone cognitive decline.” Johns Hopkins is launching another ﬁve-year study to more speciﬁcally look at the impact of wearing hearing aids on cognitive abilities, and whether treatment for hearing loss can prevent or postpone cognitive decline. WHEN WAS YOUR L AST HE ARING TEST ?

For too many Canadians, their last hearing test was in grade school. Hearing loss can be so gradual that others may notice a problem before you do. Our goal is to help all Canadians over the age of 60 get a free baseline hearing test and begin to annually monitor their hearing health. This includes you. You can join the National

Campaign for Better Hearing by taking these two easy steps: 1. Request an appointment to get your hearing tested at any one of our more than 175 participating locations across Canada. 2. Encourage your friends and relatives to get their hearing tested, too. WHAT WILL HAPPEN DURING MY HE ARING TEST ?

Your free, no obligation hearing test will be easy, quick (only about 60 minutes) and painless. It includes: 1. Otoscopy – A certiﬁed hearing professional will examine your ear canal and determine if wax build-up is causing trouble. 2. Baseline Hearing Test – Find out which pitches and tones you can hear and which you cannot. 3. Speech Understanding Assessment – Discover how well you hear and understand conversations.

4. Familiar Voice Test – Bring a loved one to your appointment so we can check your understanding of the voices most important to you. GIVE BACK PROGR AM

More than 175 hearing health care centres across Canada are supporting the National Campaign for Better Hearing by generously donating $2 for every hearing test they perform. These funds will help provide hearing aids for those cannot afford them. Our goal is to raise over $100,000 for hearing aids this year. That’s more than 50,000 hearing tests. We’re well on our way, but we need your help! Simply call toll-free: 1-888904-2562 to book your free, no obligation hearing test at a participating hearing health care centre near you. Tell your friends and relatives, too. Together, we can make a difference! http://listenupcanada.com *CAMPAIGNFORBETTERHEARING. ORG/RESEARCH

WINTER 2015 | Healthy Living | 13

TIME TO DE-STRESS

Indulge in some pampering

HE DAILY GRIND is sometimes exhausting. In small amounts, stress can push a person to act and grow. But constant stress can become debilitating and has been linked to a compromised immune system and other unhealthy side effects. This is why a number of people resolve to reduce stress. In addition to taking on fewer responsibilities, engaging in some activities to promote a relaxed mind and body can help alleviate stress and tension. Though the term “pampering” may not appeal to everyone, a day of pampering might be just what you need to relieve stress and unwind.

GET A FULL- BODY MASSAGE

Licensed massage therapists have the training and knowledge to work the kinks out of your muscles and ease aches and pains. Massage therapy works tension out of the body and can help release feel-good endorphins. A massage can improve circulation and help reduce blood pressure. It’s difﬁcult to walk out of a spa without feeling relaxed. SCHEDULE A MANICURE AND PEDICURE

If you do not have time for a full massage, having your hands and feet pampered can be a good substitute. Manicures and pedicures are not just for ladies,

either. Men can indulge and opt for no nail polish. Many salons offer different types of manicures and pedicures, depending on personal preference. Spa treatments may include warm parafﬁn wax or hot stones to further ease pain and enhance the pleasure of the experience. TAKE A RETRE AT

Schedule a trip to a resort or even a small hotel that is away from the hustle and bustle of where you live. Such a respite can provide a welcome change. New scenery and a chance to escape the daily grind can effectively relieve stress. Consider low-tech accommodations and turn your phone or tablet off for a few days.

TRY REL A XING AROMATHER APY Aromatherapy is the use of aromatic plant extracts and essential oils to elicit mental and physical responses. Lavender is a relaxing scent that can be used during a massage or in baths to induce a sense of calm. Experiment with other scents and oils to achieve the desired result. L AUGH WITH FRIENDS

Plan a friends’ night where you can go out for drinks and conversation or huddle around the television and watch your favorite comedy. Laughter is often a great medicine for stress, as is the company of other people who can provide some comic relief. – MC

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This recipe is super eas asy to make, andd yyou have the op option of adding alcohol iff you like. All youu need is 4 to 5 cups of freshly ad pressed appl plee juice, 1/2 teasp spooon cinnamonn, 1/4 teaspoon nutmeg, 3 ouncess spiced rum (opt ptio ional), and cinn nnamon sticks annd apple slices es to garnish. In a small pott, heat the applee jjuice, spices and nd rum (if using) ov oveer low/mediium heat. Stir wh whiile the mixture is heating so the sp spices blendd in into the juice. Once it’s hot, pou our into two muggs. Garnish with th apple slices annd cinnamon sticks. s. Serve piping ho hott while we wearing a turtle-nneck sweater. (Noote te: the turtle-necck sweater is optional).

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WINTER 2015 | Healthy Living | 15

YOGA

ONCE YOU BECOME COMFORTABLE WITH YOUR YOGA POSES, YOU WILL FIND YOURSELF PRACTICING IN MANY PLACES.

16 | Healthy Living | WINTER 2015

SOME COMMON YOGA POSES TO KNOW

he popularity of yoga has grown considerably in recent years. Though yoga may trace its origins to ancient India, nowadays this popular approach to balancing the mind and body is practiced all over the world. For those who want to give yoga a try, it helps to be familiar with some of the basic poses one can expect to encounter at the gym or yoga studio. While few can master all of the poses on their ﬁrst day, beginners should know that if they commit to regularly practicing yoga, the poses will get easier over time. CHAIR POSE :

This is a bent position pose in which the knees are bent over the ankles. Arms are up, and the torso forms a right angle over the thighs. Beginners can experiment with moving the feet closer together for a more advanced pose. Do not extend the knees over the toes and rest on the heels. CHILD’S POSE :

This is a pose for rest and stretching. Get in a kneeling

position with toes touching and hips and knees spread apart. Extend the arms overhead on the ﬂoor and lower the forehead to the ground.

balance poses. You stand on one foot as the other lays nestled against the thigh on the standing leg.

DOWNWARD - FACING DOG :

This is an inversion that opens up the entire body and can stretch the spine and the back of the legs. The back should be straight and the tailbone should be pulled away so your body forms a “V” shape.

This pose places a leg forward into a right angle in which the knee is over the arch of the foot. The back leg is extended into a 45-degree angle behind the body. Arms are raised above the head. Both hips should be facing forward.

FORWARD FOLD :

WARRIOR T WO :

When performing a forward fold, you are bending over from the waist. Having a straight spine is more important than having straight legs.

Warrior two is similar to warrior one, but the arms are stretched in opposite directions parallel to the ﬂoor. Turn the head and look out over your arm in the direction you are facing. Various poses may be covered in beginner yoga classes, and beginners unfamiliar with certain poses can simply pause and observe their fellow classmates if they are unsure of certain poses. Always begin slowly and breathe when working through these poses; consult with a yoga instructor to help develop proper form. – MC

MOUNTAIN POSE :

Mountain pose is perhaps the most basic of all the poses and also one that is quite important, as it aligns the spine with the rest of the body and grounds you. Lift your thighs and lengthen through the waist, drawing in the navel. This serves as the basis for other poses. TREE POSE :

Tree pose is an introduction to

WARRIOR ONE :

WINTER 2015 | Healthy Living | 17

‘Tis the Season for

GREAT HEALTH

DR. DIONNE LASLO-BAKER – SIMON DESROCHERS PHOTO

t’s cold and ﬂu season again, and no better time to turn to one of nature’s ancient remedies for health and wellbeing. Tea has been used to promote and maintain health for centuries, but don’t wait until you are feeling at your most miserable to ﬁne-tune your health. Dr. Dionne Laslo-Baker, founder of DeeBee’s Organics TeaPops, shares the following tips about immune-boosting foods and natural cold remedies for this winter season. TE A – THE ELIXIR OF LIFE !

This super food has proven itself time and again with research-based evidence. In particular, rooibos tea boasts 10 times the antioxidants of black teas and is a great choice for the whole family. GET YOUR FIVE AND FIVE

Never underestimate the power of simple, healthy eating. It’s easy to get our required daily servings of fruit and veggies during the summer months when fresh produce abounds. But in the winter, Dionne recommends shopping the frozen foods aisle for reasonably priced veggies and fruits that retain their nutritional value. HONEY - NATUR AL COLD REMEDIES JUST GOT SWEETER

When parents ﬁnd themselves stuck with

little ones coming down with nighttime coughs, Dionne recommends giving them a teaspoon of honey just before bedtime to calm a cough. Suitable for children at least 12 months of age. APPLES – IT’S TRUE – THEY DO KEEP THE DOC TOR AWAY…

But only if you leave the peels on! Apple peels are high in antioxidants. Another plus: affordability. Unlike exotic fruits and berries from far and wide, apples are one of the most economical “super foods.” While completing her PhD in medical science, Dionne and her family created TeaPops in their own home as an alternative to other frozen snacks on the market that contain sugars, artificial colouring and flavouring. Made from the simplest, purist, organic, non-GMO ingredients, TeaPops can be found in freezers throughout North America. “We had the stomach flu run through our family last week and DeeBee’s TeaPops were the only thing we could keep down,” said David Arnsdorf, co-founder, Pomme Natural Markets. “They were a lifesaver.” Packed with organic fruits and antioxidants found in tea, TeaPops are a staple for any winter diet regime. www.deebeesorganics.com

TEA IS THE ELIXIR OF LIFE – IN PARTICULAR, ROOIBOS TEA BOASTS 10 TIMES THE ANTIOXIDANTS OF BLACK TEAS AND IS A GREAT CHOICE FOR THE WHOLE FAMILY.

WINTER 2015 | Healthy Living | 19

eMedica cards Saving lives + your medical history

EMEDIC A C ARD TESTIMONIALS

“I have my complete medical record in one place, instead of having various pieces of my medical information at a walk-in clinic, hospital, laboratory, pharmacy, physiotherapist and acupuncturist. I can manage and maintain my information on my eMedica Card, and have it ready to provide the most accurate and up to date assessment of my current health situation.” “My eMedica card is easy to update. I can do it myself any time I plug the card into my computer or when I’m at a medical appointment. I know that eMedica also offers Service Plans to help me at any time.”

Prevent medical errors Give yourself and your family the best chance for success in a medical emergency.

Manage your own health Control the management of your personal medical health history, empower you and your family.

Travel with peace of mind Take your medical history with you anywhere you travel. Anytime and in your pocket.

Mobile devices and the eM card: eMedica card helps people live healthier lives with information available virtually everywhere there is a laptop or a smart phone.

20 | Healthy Living | WINTER 2015

or as long as medical records have been on paper, pages can be easily misplaced, disorganized and often, only provide details in one doctor’s shorthand that no one else could decipher. Your complete medical history includes visits to your family doctor as well as your chiropractor, lab results and visits to the sports medicine clinic. With the eMedica card, you can capture all of this information on a card that ﬁts into your wallet. You can take the card with you when you travel around the world or head across town to a new gym, pharmacy or clinic. PREVENT MEDICAL ERRORS

Give yourself and your family the best chance for a successful outcome in a medical emergency. An emergency responder such as a paramedic is most often the ﬁ rst to evaluate or attempt to diagnose the symptoms displayed by a patient needing care. A decision made here could inﬂuence hospital emergency room (E.R.) personnel, and in turn, their treatment of a patient brought into the E.R. THE EMEDIC A C ARD C AN SAVE LIVES

Health care today is not just a visit to the family doctor. With the many alternative medical treatments available being used by a signiﬁcant sector of the population, doctors are not always privy to every drug, vitamin or remedy that their patients may consume or undertake. An eMedica Card that is kept upto-date provides a well-rounded summary of a patient’s medical history on which doctors may make more informed diagnoses.

The eMedica card is set up to help you easily collect your medical records and other personal information. This allows you and, with your permission, others such as paramedics, doctors, pharmacists, next of kin, etc., instant access on a 24/7 basis. Cell phones, iPads and lap-tops mean cutting edge technology, and can now ensure that controlling your medical information is as easy and safe as accessing your stock portfolio or managing your bank account. With an eMedica card in your wallet, your medical information is available at any time: to a hospital ER admissions ofﬁce, a new doctor´s ofﬁce, or travelling anywhere in the world. emedicatech.com

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Get Started Today www.emedicatech.com • 250-704-4422 Portable, secure, complete personal health information on your emedica card WINTER 2015 | Healthy Living | 21

rought to you by Dr. Stephe b H T L n Tay H EA ic lor, M EYE ayfair Optometric Clin

Children + VIDEO GAMES

s with television viewing, eye care professionals generally agree that video games will not harm your child’s eyes or vision if you follow a few viewing tips. While there is usually less strain involved in gaming than in doing close work such as sewing or reading, being in front of a screen for long stretches of time can leave your eyes feeling dry, strained and fatigued. Depending on your child’s condition, such as uncorrected hyperopia or myopia, astigmatism or wearing multifocals, your child’s eyes could be exerting extra focusing effort or be forced to work harder to maintain a clear image when viewing the screen. Even children with perfect vision may experience symptoms such as blurred vision, eyestrain and

headaches while playing video games. Your child requires excellent visual skills to read, learn and play successfully. To help ease the stress of video games on your child’s eyes, consider the following tips: • Make playrooms eye-friendly by reducing glare and offering soft overall lighting. • Encourage periodic breaks from computer and video screens to give eyes a break. Balance video game time with

plenty of creative, outdoor and quiet play. • Keep their screen free of fingerprints and dust, as both can reduce vision clarity. • Use the 20-20-20 rule. Every 20 minutes, encourage your child to take a 20 second break and to focus their eyes on something at least 20 feet away. This will give their eyes a much-needed break and reduce some of the symptoms mentioned earlier. • Remind them to blink. Did you know that, on average, we blink 12 times per minute, but when we’re in front of a screen, we only blink five times per minute? That can add up to dry eyes. Relieve the discomfort by reminding your child to blink. • Discourage playing video games in a dark room. When the room is totally dark, the contrast between the screen and the surrounding area is too great for comfortable and efficient vision. When the room is softly illuminated, undesirable contrast is kept to a minimum. • Adapt the screen’s brightness and contrast to room lighting. This will ensure visual

compatibility, as excessively bright lighting tends to reduce contrast on the screen and “wash out” the picture. • Encourage your child to sit away from the screen. Though close-up viewing is generally not harmful, viewing at a distance allows for picture details to appear sharper and better deﬁned and the screen lines and defects will be less apparent. If your child persists in playing video games from a short distance, schedule an eye examination for them with your Doctor of Optometry. Children who like to sit too close to the screen may be nearsighted (myopic). While symptoms like headaches, eye strain, blurred vision, eye irritation, double vision, excessive tearing or dry eyes, pain in the eyes or excessive blinking or squinting can be effects of playing video games, any time you experience these symptoms, you should visit your Doctor of Optometry for a comprehensive eye examination. Symptoms may also indicate a more serious vision problem, and there is no substitute for the precious gift that is your child’s vision. www.mayfairoptometric.com www.facebook.com/ MayfairOptometricClinic

YOUR CHILD’S EYES COULD BE EXERTING EXTRA FOCUSING EFFORT OR BE FORCED TO WORK HARDER TO MAINTAIN A CLEAR IMAGE WHEN VIEWING THE SCREEN.

22 | Healthy Living | WINTER 2015

Computer Vision Syndrome “... YOUR EYES COULD BE EXERTING EXTRA EFFORT TO MAINTAIN A CLEAR IMAGE WHEN VIEWING THE SCREEN.”

ith so many of us spending time in front of the computer every day, it’s no surprise that research is showing a rise in the detection of visual problems. Having uncorrected hyperopia or myopia, astigmatism or presbyopia can all make computer use less comfortable and efﬁcient. Depending on your condition, your eyes could be exerting extra effort to maintain a clear image when viewing the screen. Even people with perfect vision may experience symptoms such as blurred vision, eyestrain and headaches with prolonged computer use. To ensure comfortable and efﬁcient computer usage, Dr. Stephen Taylor, owner of Mayfair Optometric Clinic, recommends a visit to your Doctor of Optometry for a thorough eye health exam. To help improve your computing experience, your doctor of optometry will need to know: • How many hours a day you use a computer • The distance from your eyes to your screen • The overall set up of your

workstation, your main work tasks, and if you have multiple screens

a darkened screen, and tilt/ swivel your monitor until the reﬂection disappears.

• The type and location of lighting in your computer area

• Keep your screen free of ﬁngerprints and dust, as both can reduce visual clarity.

This information will help your doctor of optometry discover if you suffer from Computer Vision Syndrome (CVS), or if your ocular discomfort is the result of a more serious vision or health problem. To help reduce the risk of CVS, consider the following tips: • Position your screen about an arm’s length from your eyes and 20 degrees below eye level. • Set colour and contrast tones to suit your eyes, and match the brightness of your screen with your surroundings. • Minimize reﬂected glare by dimming lights in the room, and consider using a protective anti-glare screen cover. Also, consider positioning your screen so that it sits perpendicular to windows and other bright light sources. If you are having trouble locating the source of the glare, turn off your monitor to reveal

• If you alternate between looking at your screen and paperwork, consider obtaining a clipboard that attaches alongside your monitor so that the two are at the same working distance. • Use the 20-20-20 rule. Every 20 minutes, take a 20 second break and focus your eyes on something at least 20 feet away (the water cooler, possibly?). This will give your eyes a much-needed break and reduce some of the symptoms mentioned earlier. • Remember to blink. Did you know that on average, we blink 12 times per minute, but when we’re on the computer, we only blink ﬁve times per minute? That can add up to dry eyes. Relieve the discomfort by using artiﬁcial tears (eye drops) or gels and remembering to blink. Consult your optometrist to

determine which eye drops are best for you. • Ask for anti-reflective coatings on the lenses of your glasses, which can be applied at the time of manufacturing, to protect your eyes from bright and/or fl ickering light sources such as fluorescent lights. • Ask for lenses designed to reduce focusing effort while looking at computer screens. Many lens manufacturers now have prescription lenses that reduce the amount of focusing effort that the eyes must exert. These lenses are optimized for a computer screen distance and tend to maximize the field of view which is important as many people now have wider or even multiple monitors. While symptoms like headaches, eye strain, blurred vision, eye irritation, double vision, excessive tearing or dry eyes, eye pain or excessive blinking are all common effects of CVS, any time you experience these symptoms, you should visit your Doctor of Optometry for a comprehensive eye examination. www.mayfairoptometric.com WINTER 2015 | Healthy Living | 23

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Oil’s Well NEW RESEARCH FINDS THAT HIGH LEVELS OF OMEGA-3 FATTY ACIDS IN AN OLDER PERSON’S RED BLOOD CELLS COULD LEAD TO A HIGHER BRAIN VOLUME BY MAGGIE FLYNN CTW FEATURES

ish oil is one of the most touted ingredients for good brain health, and a new study might provide some clues about how the substance relates to the health of one of the human body’s most mysterious organs. Dr. William Harris, scientist at Health Diagnostic Laboratory

Inc., says that while there’s a “tremendous” volume of omega-3 fatty acids in the brain, the levels found in living brain tissue are impossible to measure. That’s why the study tested the level of fatty acids in red blood cells, since they provide a marker that’s easier for researchers to obtain. The study, which was released in January 2014, studied the levels of omega-3 fatty acids EPA and

DHA in the red blood cells of over 1,000 women. Eight years after measuring the level of fatty acids in the red blood cells, MRI scans were used to measure the brain volumes of the subjects, whose average age was 78 at the time of the scanning. Subjects who had higher levels of fatty acids in their red blood cells had a higher brain volume, and those with higher levels of omega-3s had a greater volume in the hippo campus. This part of the brain plays a key role in memory. It’s important to note that

though the ﬁndings showed a correlation between high omega-3 levels and greater brain volume, it says nothing about the omega-3 levels of brain tissue. However, there’s no harm in maintaining high levels of omega3s in the red blood cells. Harris says that the ideal level of EPA and DHA in red blood cells is “an index of over eight percent,” and omega-3 fatty acids help reduce inﬂammation throughout the body from blood vessels to joints. In any case, the correlation between omega-3 levels and brain health is a strong one.

“IT’S VERY SAFE TO SAY THAT THE HIGHER THE OMEGA-3 IN THE RED CELL, THE HIGHER OMEGA-3 IS IN THE BRAIN,” HARRIS SAYS.

Purely Optometry Oak Bay

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Dr. John Poon for EYE EXAMS

– OAK BAY – HIGHER LEVELS OF OMEGA-3 LEVELS CAN BE ACHIEVED THROUGH DIET AND SUPPLEMENTS. FISH OIL PILLS AND CONSUMPTION OF OILY FISH SUCH AS SALMON AND SARDINES ARE GOOD WAYS TO BOOST OMEGA-3 LEVELS IN THE BODY. ACCORDING TO JAMES V. POTTALA, WHO ALSO AUTHORED AND WORKED ON THE STUDY, “THE RESULTS SUGGEST THAT THE EFFECT ON BRAIN VOLUME IS THE EQUIVALENT OF DELAYING THE NORMAL LOSS OF BRAIN CELLS THAT COMES WITH AGING BY ONE TO TWO YEARS.”

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Keep moving all winter long

26 | Healthy Living | WINTER 2015

ITS WINTERTIME. WHETHER YOU PLAN TO EXERCISE INSIDE OR OUT, YOU NEED TO HOPE FOR THE BEST, YET PLAN FOR THE WORST.

A FEW EXERCISE STRATEGIES TO GET THROUGH WINTER AHEAD BY RICHARD GAFTER, MEPD, MES, PR. KIN. AND KELLY WEBB, MEPD, MES, CERTIFIED YOGA INSTRUCTOR

e all have our particular exercise preferences and tendencies. Some lean toward outdoor-based activities such as walking, jogging and cycling, while others would rather exercise indoors at a gym, recreation centre or in the comfort of home. In either case, foul weather can derail even the most enthusiastic person. Even if you are committed to working out inside, the mere thought of driving, walking or taking a bus in the rain, wind or snow to your favourite indoor exercise oasis can be enough to say “meh … I’ll do it tomorrow”. Before you ﬁnd yourself losing the internal tug-of-war, here are a few safe and effective ways to get past those barriers when the weather turns sour:

1. GET GOOD GE AR

It helps to stay comfortable from the moment you head outside. Whether your destination is the local gym or walking trails, wear and/or bring layers of clothing that both wick away sweat and protect you from weather and wind. Also, choose appropriate footwear with good tread that is breathable yet warm. If you are biking, walking or jogging, be highly visible with reﬂective arm bands, portable lights, etc. When exercising in the rain and cold, studies have shown that you will work harder and burn more calories. Just know your limit and consult a professional about exercising when you are not feeling well. 2 . GET PORTABLE EXERCISE SOLUTIONS AND GET MOVING INDOORS

On the days when you won’t be

venturing out, switch on your favourite ‘follow along’ exercise DVDs/videos or ﬁtness app. Wherever you choose to view them on your TV, computer, cellphone or watch, locate a few different workouts and preview them well in advance. Ask a friend to bring along a few of their favourite exercise selections. They may end up being one of your ‘rainy day workout buddies’. 3. ANCHOR YOUR MOTIVATION WITH AN EXPERT AT LE AST ONCE A WEEK

For maximum results, few things can compare to utilizing a highly skilled personal trainer. Choose to work with a suitable expert at least one session every week or two to give you structure and consistency through the winter months. Think of hiring a personal trainer as investing in an insurance policy for your health and fitness. It is crucial to have a personalized workout grid to follow each week and a clear set of milestones to keep your interest. This winter, plan the work and work the plan, no matter what the temperature outside says or what may be falling from the sky! Richard Gafter and Kelly Webb are the personal training gurus at MedEx Personal Training and Wellness Centre in the Times Colonist building’s lower courtyard. Each month, they conduct over 500 one-on-one personal training sessions for people of all ages (no longer just 50+). Twenty and 30 year-olds feel comfortable exercising alongside 80 and 90 year-olds because they share a belief that fitness is for all ages and children’s and grandchildren’s fitness starts at home. Their attitude is to be ‘better than yesterday and even better tomorrow!” www.medextraining.com. For a free consultation, phone: 250-382-5050.

WINTER 2015 | Healthy Living | 27

Look sensational OVER THE HOLIDAY SEASON

MAKE TIME FOR YOURSELF OVER THE COMING HOLIDAY SEASON, AND PLAN TO LOOK YOUR BEST.

party-ready with no downtime or discomfort. Completed in less than 30 minutes, this powerful, yet noninvasive treatment leaves you looking fresh and helps address speciﬁc skin needs such as ﬁne lines and wrinkles or enlarged pores. The multi-step treatment cleanses, evenly exfoliates and extracts to remove impurities and dead skin cells, while at the same time replenishing vital nutrients including antioxidants, peptides and hyaluronic acid. For information contact: Baker Rejuvenation Centre, phone: 250-382-0392. www.bakerrejuvenation.com

he holidays are just around the corner. Plan to look your best this season with CoolSculpting®. This is a noninvasive treatment that removes excess fat from those troublesome areas of the body where people want to look more ﬁt and lean in their party dress or suit. “It can be difﬁcult to get rid of fat on certain areas of the body, even with an excellent diet and exercise regime,” says Dr. Stephen Baker of Baker Rejuvenation Centre in Victoria. “Our CoolSculpting® patients have been experiencing about a 22 per cent reduction of fat in targeted areas.” 28 | Healthy Living | WINTER 2015

CoolSculpting® is growing in popularity throughout North America as an effective treatment to eliminate of stubborn fat. The cooling process permanently eliminates fat cells beneath the skin to reduce bulges and create a smoother shape. The noninvasive treatment typically takes between one to three hours and requires minimal recovery time. CoolSculpting® is not a weight loss solution for people who are obese or a substitute for surgical methods such as liposuction. Good candidates for the treatment have noticeable bulges in speciﬁc areas such as abdominal, arms, bra line, inner

thighs or buttocks. New to Baker Rejuvenation Centre and one of the ﬁrst of its kind in B.C. – the CoolMini™ treats smaller pockets of fat, including the submental, or chin fat area, more commonly referred to as the double chin. The applicator’s size, shape and curvature is designed to comfortably ﬁt these small, problem areas. The accumulation of fat under the chin can be a result of lifestyle, age, or genetic factors, and it cannot be hidden or disguised with clothing. If you are looking for glowing, holiday-ready skin, treatments such as a Hydra Facial can get you

Shine bright this holiday Look your best this holiday season with CoolSculpting® a non-invasive treatment helping to reduce stubborn fat. We now offer CoolMini™ treatments to minimize fat under the chin.

COOLMINI™ loose your double chin

Or get your face party-ready with a Hydrafacial, IPL (Intense Pulse Light) treatment, Botox® or facial fillers. Call us today at 250-382-0392 for a consultation.

Dr. Stephen Baker MD, FRCSC providing oculoplastic, cosmetic, and aesthetic treatments since 2000.

BAKERREJUVENATION.COM 302-1625 OAK BAY AVE. PH 250.382.0392 | PROUD SUPPORTERWINTER OF2015 POWER TO |BE | Healthy Living 29

Shining a light on SEASONAL SADNESS

FOR SOME PEOPLE, IT IS MORE THAN WEATHER AND DAYLIGHT THEY HAVE TO DEAL WITH.

BY ANNA BOWNESS-PARK

he cold rain and long, dark evenings that Victoria experiences during the winter can seem endless. But for some people, it is more than weather and daylight they have to deal with. Academic researchers began reporting on the links between less light and depression back in the 1980s. Soon it gained a name – Seasonal Affective Disorder, or ‘SAD’. In describing her winter struggles with depression, my neighbour Irene commented, “It felt like I was perpetually walking around with my own personal rain cloud.” At this time of year, articles abound with helpful ideas to “beat the winter blues.” Tips range from getting out for daily exercise to joining various social clubs. But what if we also rethought how we are inﬂuenced by what we believe

30 | Healthy Living | WINTER 2015

“It felt like I was perpetually walking around with my own personal rain cloud.”

about the weather and the amount of sunlight? Nature should not govern our lives, though it can teach us valuable lessons. For example, though buried in the dark, the tulips we plant in the fall spend the winter resting. Then, in the springtime, they use that stored energy to quickly put down roots and grow, treating us to a riot of colourful beauty. When we think of winter as a negative thing to be merely

endured, we miss an opportunity for taking this quieter time to regenerate - like the tulip. In summer, nature is so busy and active, but in winter, things slow down. Winter could be a beautiful opportunity for spiritual reﬂection rather than depression. In fact, that’s what happened with my neighbour. Irene said that one winter during a quiet time of reﬂection, she realized that her thinking was mirroring the weather – dark, inactive and

“When we think of winter as a negative thing to be merely endured, we miss the opportunity for taking this quieter time to regenerate – like the tulip.”

TC FILE PHOTO

dreary. What came to her was, “Wow, just to daily acknowledge the light that shines within me and reflect that, instead of the dark, would be revolutionary.” And it was! Slowly but surely as she consciously acknowledged that light, and reflected it in her thinking and activities, the dreariness gently disappeared. Since then, weather and sunlight have lost their ability to influence her mental well-being. We don’t have to accept the winter blues as inevitable. Everyone has that inner light and we can enjoy each season of the year. We don’t have to wait for Spring and sunshine. Anna Bowness-Park writes frequently on the relationship between consciousness and health. You can follow her blog at http://anna-bownesspark.ca

All good decisions start with a conversation

Sharon Moir

Terry Greenard

Ian Wheatley

Kevin Greenard

Have you ever considered how much your financial health contributes to your physical health? Finances are one of our biggest stressors and they

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Healthy savings through varied investment options

32 | Healthy Living | WINTER 2015

od Greenard, ScotiaMcLe

BY KEVIN GREENARD CA, FMA, CFP, CIM PORTFOLIO MANAGER & ASSOCIATE DIRECTOR, WEALTH MANAGEMENT SCOTIA WEALTH MANAGEMENT™

oday’s universe of mutual funds has grown from years of popularity. Mutual funds are often the fi rst place new investors are exposed to. This popularity is the result of mutual funds being the most convenient option for investing. What happens when you have accumulated significant wealth? Should you still be in mutual funds? Perhaps the biggest criticisms I hear about mutual funds are the costs, and whether these are associated with buying and selling, or the costs to hold them. Other criticisms I hear are with respect to performance – or under performance. The Canadian Securities Administrator (CSA) has implemented new rules requiring financial institutions to provide better transparency with respect to both costs and performance. Cost and performance are linked to some degree. One analysis I do for individuals considering a transition from mutual funds is to look at the managed account option which holds individual positions. With a managed account, a portfolio manager and yourself agree to a set fee. It is easy to analyze a basket of mutual funds to determine what the ongoing costs are, often referred to as a Management Expense Ratio (MER). If all your funds are registered, then this is a straight forward analysis. If your negotiated fee is 1.25 per cent and the MER is 2.25 per cent, then the annual savings is 1 per cent. When stated as a percentage, it does not give the true impact of how important one percentage

point is. Let’s look at this in The third method to purchase dollars and cents – assuming a funds is “back-end load”, also $750,000 portfolio. In one year referred to as Deferred Sales alone, an investor can save $7,500 Charge (DSC). In my opinion, through a fee-based account the most unattractive costs holding individual positions relating to mutual funds are versus mutual funds. Over 10, Deferred Service Charges 20 and 30 years, the compound (DSC). An advisor that sells you savings are substantial. a mutual fund on a DSC basis Certainly other costs can typically receives a commission apply to funds. There are four of 5 per cent on the first day from main ways that funds can be the mutual fund company. The purchased. These four methods investor purchasing the mutual are differentiated by “load” which fund does not pay anything on relates to the charges associated that first day, and may not pay a with buying or selling. The first redemption charge if the fund is method, “no load” mutual funds held for more than 7 years. have no charges to buy or sell. Even for a long-term investor, Examples of these types of mutual 7 years is a long time. Within funds are those sold at bank that 7-year period, the mutual branches. Bank branches sell a fund company will put you on a good selection of DSC schedule that “There are proprietary funds typically declines but do not offer each year. In the many benefits, the full universe first year, the DSC outside of of mutual funds. fee could be 6 per The second cent, declining by reduced fees, of method to half a per cent each holding a direct purchase funds is year for 7 years. If, investment.” “front-end load”, in year 4, you want also referred to to sell the DSC as “Initial Service Charge” (ISC). mutual fund, the charge may be With ISC, the advisor generally 4.5 per cent. This charge can be charges the load up front, on either the original amount typically ranging from two to five invested or the current market per cent. If an investor purchased value – depending on the fund $50,000 of a mutual fund, then company. the up-front fee would be between The fourth method is “low$1,000 to $2,500. The market load” (LL) – a shortened version value on your first statement of DSC. The initial commission would immediately reflect this on LL to the advisor is less than load, and the market value would DSC, and the schedule for the range from $47,500 to $49,000. investor is typically three years The advantage of the ISC is that instead of 7. the mutual fund can be sold at Both DSC and LL charges any time in the future at no cost. can be a significant barrier when With ISC, the advisor will looking to transition out of typically receive an annual mutual funds. What most people commission, referred to as a do not know is that it is generally trailer, of 1 per cent. The only possible to transfer the holdings year that is different is Year One, to another advisor or another when the compensation for the financial institution “in-kind”. purchase is included, let’s say – 2 In-kind is a term that refers to per cent ISC, plus 1 trailer equals transferring all the holdings 3 per cent. exactly the way they are. We then

follow a process to transition out of mutual funds. When mutual funds are transferred in, the new advisor is now on record with the mutual fund company. The new advisor can then request all history and details. Example of information gathered are book cost, 10 per cent free units, matured units, original purchase date, DSC schedule, DSC charges if redeemed fully immediately, key dates when the previous information will change, and switch options within the fund company. Once all of this information is gathered, it helps in mapping out a plan that often involves selling all available free portions. If the fund family has quality funds, then switching the portion that is not free to sell into mutual funds that are complimentary to the other individual holdings. An example would be to switch to international mutual funds if the individual holdings are primarily U.S. and Canadian equities. Another example would be to switch the mutual fund holdings to bond funds and focus the other investments into direct equity holdings. There are many beneﬁts, outside of reduced fees, of holding a direct investment (i.e. a single stock). From a portfolio analysis standpoint, it is easier to look at geographical exposure, sector exposure and asset mix. When you hold an investment directly, you also have more control over the tax situation of the investments. ScotiaMcLeod® is a division of Scotia Capital Inc. Tel: 250-389-2138 Suite 400, 1803 Douglas St., Victoria, B.C. www.greenardgroup.com

WINTER 2015 | Healthy Living | 33

GET BENT! IHEALTH OFFERS A FULL RANGE OF PROFESSIONAL HEALTH SERVICES TO HELP YOU STAY ON TRACK BY DR. NATASHA KIPOT, DC

e are the worst at taking care of ourselves, and we are often the low man on the totem pole. You know who we are. We’re ‘parents’! I’m the mother of two sons – ages four and ﬁve. There was a time in my life when my husband and I could have full sentence conversations, go out on a Friday night, workout at the gym, and look and feel rested. Now we ﬁnd ourselves laughing as we barely have time to visit the washroom without company. What happened? I’m a medical practitioner and am faced with the trials and complexities of juggling young children, a husband, a busy practice, and to add insult to injury, cancer in the immediate family. Can we talk about stress? Not to mention, as the days go by faster and faster, my body is paying the price. I am sharing this because we all have stuff, lots of stuff and more stuff, and usually we take care of our stuff when

34 | Healthy Living | WINTER 2015

everyone and everything else has been taken care of ﬁ rst. Then there’s me. I feel as though we are missing the boat on preventative health care, and it’s a shame because the alternative to health is illness in whatever form that takes. I am a chiropractor and I teach prevention. Some get it and others shy away. If we could teach people that we are worthy of good health, and I don’t just mean feeling good, but real health – then what have we got to lose? • Less medication • Better quality of life • Weight loss • Increased energy • Less surgery • Better sleep • Less pain • Better digestion And the list goes on and on and on. After practicing for 15 years, I have one frustration that keeps me striving for better health care: failure for practitioners to put the patient ﬁrst, and to offer co-treatment, thinking that they

are the solitary solution and no one else can help. As a result of this failure, I have brought together a team of health practitioners – rehabilitative practitioners and instructors with various skills and qualities that provide an environment of complete and cohesive patient health care. iHealth is a 3200 square foot clinic – slash studio that provides co-treatment between 23 practitioners and instructors. The goal of the clinic is to provide whatever care at whatever level the body requires in order to increase the good stuff and decrease the bad stuff. Why would anyone pass up the option of having a professional health care team versus having nothing? iHealth is proud to provide: 1. Doctor of Chiropractic 2. Naturopathic Doctor 3. Osteopath 4. Registered Massage Therapist 5. Pedorthist (orthotics, bracing, etc.) 6. Acupuncture 7. Laser Therapy

INSIDE THE IHEALTH GYM

10. TRX & Rip Trainer 11. Athletic Therapist 12. Kinesiologist 13. Rehabilitation Classes 14. Workshops We want to help start you and your family, friends, significant others on a better path to a great life and great health, with fewer road bumps and more enjoyment along the way, for each and every high speed day that whizzes by. Discover iHealth’s class schedules at www.ihealthgroup.ca You will receive a free Immune boost or Vitamin B12 shot when booking an initial visit with Dr. Kristen Bovee ND. And your fi rst studio class is free – for new comers only. (Call for details) Receive a free Laser Therapy consultations with Dr. Rick Lambert, DC. For monthly promotions on yoga, Pilates, fitness classes and more, visit: www.ihealthgroup.ca

8. Pilates 9. Yoga

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Healthy weight-loss coaching program WITH THE IDEAL PROTEIN PROGRAM, THE AVERAGE WEEKLY WEIGHT LOSS IS TWO TO THREE POUNDS FOR WOMEN AND THREE TO FOUR POUNDS FOR MEN

deal Protein is a medically developed and coached weight management protocol. The program is intended to counteract symptoms of metabolic syndrome; this includes high cholesterol, high blood pressure, abdominal fat and type-two diabetes. The program is designed to help those who are designated as “at risk” to achieve an acceptable body fat percentage. The Ideal Protien program is coached in weekly meetings, and helps patients learn how they can achieve their desired weight and maintain the weight loss. The program is designed to help participants achieve life-long wellness. During weekly meetings, patients receive complete body composition analysis that monitor weight, fat percentage, lean body mass, hydration and body measurements. The protocol focuses on fat loss only, while protecting muscle mass through whole foods and Ideal Protein items. Program foods contain 15 to 20 grams of protein and are made from vegetable or dairy sources. They are manufactured in Canada and contain no preservatives. They contain all 21 amino acids and are available in 65 different forms, including pancakes, oatmeal, omelets, soups, chili, puddings, drinks, chips, wafers, and bars. Twenty-seven of the products are gluten free. Patients keep a journal and receive support on how to adapt the program to their individual challenges. This includes recipes and food choice guidance, and a daily three-minute educational video by email. The protocol for this program is based on Harvard dietary studies of the 1970s, and was originally designed for Olympic athletes wanting to lose weight without a decrease in muscle mass. This was achieved using low calories, carbohydrates and fat in combination adequate protein. Results have proven that following the protocol will result in average weekly weight loss of between two to three pounds for women and three to four pounds for men. Now that’s impressive. www.pharmasavebroadmead.com/weight-loss

MANUFACTURED IN CANADA AND CONTAINING NO PRESERVATIVES, IDEAL PROTEIN FOODS CONTAIN ALL 21 AMINO ACIDS AND ARE AVAILABLE IN 65 DIFFERENT FORMS, INCLUDING PANCAKES, OATMEAL, OMELETS, SOUPS, CHILI, PUDDINGS, DRINKS, CHIPS, WAFERS, AND BARS. WINTER 2015 | Healthy Living | 37

Natural ways to beat

Seasonal Allergies T HE ARRIVAL of cooler weather changes the landscape completely. Allergic diseases, including asthma, are the ﬁ fth most prevalent chronic diseases among people of all ages and the third most common in children. Allergic rhinitis, or hay fever, can occur in spring, summer and/or fall. People who experience hay fever often can attribute their symptoms to sensitivity to pollens from trees, grasses, weeds, or airborne mold spores. No two allergy sufferers are alike, so medications that may work for one person may be only mildly effective for another. Many medications can cause side effects, which may be just as frustrating as the initial allergy symptoms. Treatments may target sneezing and itching but fail to clear up congestion. Drowsiness, dry mouth and nasal irritation may be side effects of common allergy drugs. People who want to avoid allergy medication can look to natural

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remedies to alleviate their symptoms. Whether used alone or in concert with traditional medicine, these remedies may make spending time indoors and outdoors more pleasant. TRY PROBIOTICS

Probiotics, those friendly bacteria that reside in the digestive system, can do more than just treat an upset stomach. Naturopathic doctors say that probiotics also can inﬂuence the immune system and may help strengthen its response to common allergens. Since probiotics are good for replenishing healthy bacteria in the body anyway, many people may want to keep taking them once their allergy symptoms have come and gone.

congestion and ﬂush out any other irritants.

LOAD UP ON OMEGA -3S

A German study published in the journal Allergy found that participants who ate foods rich in omega-3 fatty acids were less likely to suffer allergy symptoms than those who didn’t regularly eat these foods. Omega-3s can help fight inflammation. Drinking more fluids and using spices in cooking can help flush out allergens as well. DON’T FORGET VITAMIN C

Vitamin C is an immune-system booster and may help prevent the formation of histamine in the body, a substance responsible for many allergy symptoms. – MC

USE NETI POTS OR SALINE SPR AYS

A small amount of saltwater can rinse away allergens, such as pollen, that get lodged in the nose. These rinses also can help clear up

CONSIDER NATURAL REMEDIES TO ALLEVIATE YOUR ALLERGY SYMPTOMS. SPEAK TO A NATUROPATHIC DOCTOR FOR ADVICE ON NATURAL REMEDIES FOR ALLERGIES.

Time for a ‘mommy moment’ BY CATHERINE BELKNAP + NATALIE TELFER, CO-FOUNDERS OF SOCIAL COMMON

rom dinner and laundry in the evening to calming a child at 3:00 a.m. and heading to work after dropping the kids at school in the morning, moms are on call 24-hours a day. How do we ﬁnd the time for ourselves? Are we being the best parents we can be? With seven children between the two of us ranging from three months to six years old, we know how hard it can be to ﬁnd a moment during the day to recharge and regroup. We aren’t parenting experts, but we are parents. Below are some ideas that have worked for us. And remember mom – don’t be so hard on yourself.

NATALIE’S TIPS C ALL IN REINFORCEMENTS

In addition to the hubby, my parenting mix includes grandparents, aunties, uncles and my best friend. With four kids under six, I have

never turned down an offer to get out for a mani-pedi or a night out with the girls. You are not a gourmet chef, and that’s okay. Even if you could, who really wants to spend hours on Sunday – pre-cooking and planning family dinners for the week? I always have fresh veggies cut up, ready-to-eat fruit and some easy-to-make meals for the kids. From hummus or guacamole veggie roll-ups to cheese cubes and ready-made meatball kebabs – my philosophy has always been to balance fresh with prepared. Eating shouldn’t be stressful.

playtime with my ﬁve- and three-year old.

CATHERINE’S TIPS

ANY TIME C AN BE MOM TIME

THE RIGHT GE AR

We often think that mom needs to be at a spa or sitting alone in a park with a good book to have her moment, but for many of us, that just isn’t realistic. I have redeﬁned my mommy moments to be a bit more tangible. From listening to the music I want while commuting to setting up a comfy chair with a stack of good magazines in the laundry room – I take the time where I can get the time. www.newscanada.com

My kids range from a few months old to ﬁve years, so having a variety of toys and baby gear is key. Today there are so many innovative options available to help mom connect and grow with her kids. Personally, I am in love with my new baby cradle swing. I can control it with the touch of a button on my tablet or phone so I can soothe my newborn back to sleep without taking attention away from

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WINTER 2015 | Healthy Living | 39

The relationship between

PAINT + MOOD P

ainting is one of the easiest and least expensive ways to transform the look of a space. The colors homeowners choose for their walls can give rooms their own unique feel and even affect the moods of the people within them. Finding the right shade for a bedroom or kitchen involves more than just selecting the ﬁrst color that catches your eye. Design experts and psychologists alike say it may be worthwhile to choose a color that helps you feel good rather than just following design trends. The paint colour you pick may add energy to a space or create a tranquil retreat where you can unwind at the end of the day. BLUE

To create a spa-like environment and a more serene space, look to shades of blue in soft variations. Cool blues are soothing colors that can help lower stress levels and promote sleep. That’s why blue is a

frequent ﬁ xture in bedrooms and bathrooms. Just be advised that too much blue can make a room appear cold and stark, so balance out blue with some warmer accents. OR ANGE

Many people do not immediately consider bright orange for their homes, but when used as an accent shade, orange can really brighten up a home. Orange is considered a shade that expands creativity and imparts a youthful appeal to a space. Consider an orange accent wall or a burst of color with orange throw pillows. If pumpkin orange is a little too bold for you, tone it down by choosing a more pastel, peachy hue, which is equally warm and energizing. RED

Red stimulates energy and appetite, which is why the shade is so popular in restaurants and home dining spaces. Red is a good choice for social gathering rooms but may not be the wisest

choice for a bedroom, as the color may prove overstimulating. GREEN

Green can evoke composure and tranquility and works in any room of the house. Since green is the primary color of nature, it also works well for those people who want to bring some of the outdoors inside and work with the fresh starts and new growth that green can inspire. To make green feel less subdued and sleepy, work with its complementary opposite, red, by using a few bold red accents here and there to balance out the tranquility of green. PURPLE

People have long related purple to royalty, and this dramatic color can add a formal, regal aspect to a home depending on the hue. Purple also may help stimulate the creative side of the brain. In paler shades of lavender, purple can seem almost ethereal and spiritual. Some designers suggest avoiding purple in a bedroom

“In paler shades of lavender, purple can seem almost ethereal and spiritual.”

40 | Healthy Living | WINTER 2015

because that is a place you want your brain to rest rather than be stimulated. YELLOW

Few colors are more vibrant than yellow, which can help stimulate conversation and make thoughts more focused. A luminous shade of yellow is an ideal way to make any space more welcoming and bright. Just use it sparingly, as too much yellow may not be a good thing. Yellow accents mixed with touches of purple can offer the balance needed to prevent yellow rooms from overwhelming residents and guests. Home decorators should keep in mind that colours can be blended to create the desired environment. A colour scheme based on complementary colors, or those opposite on the color wheel, may ﬁt. Otherwise, analogous color schemes, or those colors that are next to one another on the color wheel, can create a variation that suits your design needs. –MC

“Green can evoke composure and tranquility and works in any room of the house.”

“The paint colour you pick may add energy to a space or create a tranquil retreat where you can unwind at the end of the day.”

WINTER 2015 | Healthy Living | 41

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WHAT IS BLOOD PRESSURE?

rteries take blood away from your heart to the rest of your body. Blood pressure is the push your blood puts on the walls of these vessels. If you imagine blowing up a balloon, the air you breathe in puts pressure on the walls of the balloon. The more air we put in the balloon the higher the pressure. Hypertension is when the pressure on the walls of our arteries is elevated beyond a target pressure. Systolic pressure is the ﬁ rst, higher number we read when we take our blood pressure. It represents the pressure in the arteries when the heart beats. Our heart is contracting or squeezing out the blood into our body. Diastolic pressure is the second, lower number. It represents the pressure in the arteries while the heart is relaxed and ﬁ lling up with blood. WHAT IS MY TARGET BLOOD PRESSURE?

For otherwise healthy patients our target pressure is 140mmHg/90mmHg. For patients with diabetes our target pressure is lower, 130mmHg/90mmHg, as there are greater health risks associated with hypertension in this population.

Recently, new studies have indicated that we have been too aggressive in treating patients over the age of 80. Over-medicating has put them at greater risk for other complications. New guidelines suggest 150mmHg/90mmHg is an appropriate target for this population. WHAT IS MORE IMPORTANT – THE TOP OR THE BOT TOM NUMBER ?

We used to focus on the diastolic number, but it seems systolic pressure is getting all the attention now. An elevated systolic pressure seems to correlate to greater risk of cardiac event or stroke. Some exceptions do apply, but the fact you know your blood pressure at all is a bonus. WHAT DOES HYPERTENSION FEEL LIKE?

Hypertension is the number one cause of stroke. One study suggests every seven minutes in Canada someone dies as a result of heart disease or stroke. Yet, for the most part it is symptomless. Suggestions that increased headaches accompany hypertension are false. In fact, with an elevated systolic pressure there is a 40 per cent less chance of headache according to a study published in the medical journal Neurology. You can’t wait for an increase in anxiety, sleep disturbances or nosebleeds because they are likely not going to happen. You need to assess your blood pressure regularly, especially if you have a family history of heart disease, stroke or hypertension. WHAT C AN I DO TO CONTROL MY BLOOD PRESSURE?

1. Stop smoking. Smoking cigarettes, E-cigarettes or vaping. Nicotine will increase your risks for a cardiovascular event. There

are lots of ways your pharmacists can help you quit. 2. Increase your level of physical exercise. Make time for 30 minutes of moderate exercise (walking, jogging, biking) four to seven days a week. You can do this in a minimum of 10 minute intervals. Think of it in reverse and you can’t help but make it work. Sit on your butt for 23 1/2 hours a day, just exercise for the rest of it. 3. Limit your alcohol consumption. Ingest less than two drinks/day and don’t exceed more than 14 drinks/wk for men and nine drinks/wk for women. 4. Watch your diet. Eat fruit, vegetables, low fat dairy, soluble fibre, and whole grains. Limit your sodium to 2000mg daily. Check your labels and find foods with less than five per cent of the daily recommended value. Be sure to avoid smoked fish, cured meat, fast food, and additives like ketchup, mustard and soya sauce. I know you have heard this before, but have you started doing it? HOW DO I ME ASURE BLOOD PRESSURE?

Come visit a Heart Pharmacy, where our pharmacists are all trained to test and teach you how to check your blood pressure. New clinical practice guidelines suggest getting your pharmacist to check your blood pressure is one of the most important ways of determining an accurate blood pressure. 1. Rest for ﬁve minutes before you take the reading. Be sure to take this time to go to the bathroom, as a full bladder leads to an elevated reading.

3. Remove restrictive clothing from the upper arm. Try to rest the arm on a ﬂat surface at heart height. 4. Measure in the morning and before going to bed. 5. Take a minimum of two readings, separated by a minimum of one to two minutes. Keep a record and be consistent. Sharing these readings with your doctor can help with care. High blood pressure effects 20 per cent of adult population and can result in organ damage, such as kidney failure. Nearly all ﬁrst time stroke and heart attack victims have high blood pressure, often unknowingly. Because it is the silent killer, it is important we all check or blood pressure periodically. At Heart Pharmacy taking a regular blood pressure reading is standard care for all of our patients. WHAT IS 24 HOUR BLOOD PRESSURE MONITORING AND WHY?

24 hour heart monitoring is a unique service that customers and physicians of Heart Pharmacy are accustomed to accessing. It is most commonly recommended for patients with elevated blood pressure readings, despite taking appropriate anti-hypertensive medication. It is considered the gold standard when white coat hypertension is suspected. The device is worn for at least 24 hours and will take readings every 20 – 30 minutes during the day and 30 – 60 minutes a night. It has become a valuable tool in diagnosis of hypertension, particularly when your pressure is always higher at the doctor’s ofﬁce.

2. Sit with your feet ﬂat on the ﬂoor, with your back supported. Simply crossing your legs will increase systolic pressure by 8 – 10mmHg. WINTER 2015 | Healthy Living | 45

Why does the room spin when I roll over in bed?

izziness is one of the most common symptoms for which people seek medical attention. Did you know that about half of diagnosed dizziness conditions arise from problems with the vestibular system? The vestibular system, or innerear, detects head motion and sends this information to the brain. The brain then uses this information to help us maintain balance, deliver a sense of orientation in space and keep our eyes focused on a target. When a problem arises in the vestibular system, a person often experiences a special type of dizziness called ‘vertigo’. Vertigo, the illusion of movement, often makes the person feel like the world is spinning around her. She may also feel unbalanced, nauseous and may even vomit. These symptoms

46 | Healthy Living | WINTER 2015

can occur frequently lasting for only a few seconds, but with some conditions, can last for hours. Needless to say, these vestibular diseases can be very disruptive and diminish a person’s quality of life. The most common vestibular disease is called ‘Benign Paroxysmal Positional Vertigo’, or BPPV, and occurs in about 3 per cent of people at some point in their lives. Tiny particles become dislodged from one part of the ear and end up ﬂoating into another. When a person goes to lie down, roll over, or sit up in bed, a brief but very intense burst of vertigo can develop as the dislodged particles change position. Unfortunately, the older a person gets, the higher their chances are of developing BPPV. The good news is that this condition can be easily and effectively treated by a physiotherapist with experience in

vestibular rehabilitation. The diagnosis can be made in the clinic, and an appropriate head positioning maneuver is utilized to remove the stray particles. High quality research studies suggest that the problem can be ﬁ xed 80 per cent of the time with only one maneuver. These maneuvers can be performed safely, and are the treatment of choice for BPPV. With such an effective treatment available, there’s no reason for people to go on living with BPPV. CBI Health Centres have physiotherapists who are trained to diagnose and treat this problem. If you, or someone you know, suffers from vertigo, consider booking an appointment and letting one of CBI’s physiotherapists help ﬁ x the problem. www.cbi.ca/web/victoria-physiotherapy/ home

GETTING YOU BETTER, FASTER. over 20 years of experience in the Victoria community Feeling dizzy? Having trouble with balance?

Vestibular Rehabilitation can help! Vestibular rehabilitation is an exercisebased approach to relieve balance and dizziness problems like light-headness, vertigo, imbalance, nausea and visual impairments.

If you are experiencing any of these symptoms, call us to book a Vestibular Assessment, available at our Downtown and Saanich locations. DOWNTOWN 605 DISCOVERY ST 250.383.3638

SAANICH 1623 MCKENZIE AVE 250.370.1731

LANGFORD 940 GOLDSTREAM AVE 250.478.8590

WESTSHORE 582 GOLDSTREAM AVE 250.478.8280

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