Healthy Living, September, 2022

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TUESDAY, SEPTEMBER 13, 2022

timescolonist.com | TIMES COLONIST

ADVERTISING FEATURE

Fall Programs SILVER THREADS SERVICE

ANSWERS leaves 6. yellow orange 7. trees raking 8. autumn scarves 9. season sweaters 10.rain

is available at silverthreads.ca Our Saanich Centre is located at 286 Hampton Road, in the Tillicum Gorge neighbourhood. Some interesting programs include the Watercolour Workshop.

In this interactive, hands-on workshop you will develop an enjoyment of watercolour painting.

Paint in a loose, free fashion, observing and learning

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ow that summer is winding down and fall is in the air, it might be time to transition to indoor activities to keep the good vibes going! Starting September 12th, Fall Programs at Silver Threads Service kick into high gear. For those 55 years and better, we offer over 80 different programs and services in two locations and a complete listing

the rules of watercolour painting and come away with one or several finished projects. All levels of painting skills welcome. The program starts Wednesday, September 14th, and runs for 4 weeks from 10:00am to 12:00 noon.

If languages are your thing, the Conversational French Workshop for those who already have some basic spoken French will further develop communication skills in a relaxed atmosphere lead by a qualified instructor from Alliance Française.

Starts Thursdays, September 15th from 10:00am to 12:00pm.

For further information on these programs call the Saanich Centre at 250-382-3151.

Our Victoria Centre is located at 1911 Quadra Street, near the Police Station. A new offering this fall is Seated Play Reading, for those who aspire to be an actor, but without the drama! There are excellent facilitators who will guide the process. The class meets Thursdays from 10:00am to 11:30am starting Sept 15th.

Celebrating 65 years of community service to seniors!

Offering great programs & two locations to serve you.

THANK YOU FOR RECYCLING THIS NEWSPAPER.

Victoria Centre 1911 Quadra St. 250 388-4268

Visit www.silverthreads.ca for more information

stay active * stay healthy * stay connected

Finding the right lender and mo mortga rtgage ge can leave you feeling lost.

LET US HELP. IT’S WHAT WE DO.

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Select Mortgage is a Canadian company. Our headquarters are here in Victoria and we have seven offices on the island. We are privately owned by local people, not by a big financial institution. Our owners and brokers are invested in our community and in you.

Mick Hayward 250-507-3883

Jan Johnson 250-881-6266

We work for you, not the lenders.

Wendy Bowers 250-516-7664

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Michael Harris 250-507-9655

Sheena de Groot 250-812-7957

Dalene Paine 250-516-2314

Oak Bay 250-370-7601 Sidney 250-655-0632

MEMORY PLUS CHALLENGE FALL WORD SCRAMBLE Memory PLUS is a Silver Threads Service program for those 55+ who would like to enhance their memory skills in an active and social group setting. The PLUS stands for Practice, Laughter, Useful Strategies.

We encourage you to exercise your brain by solving an all about Fall scramble.

REGISTRATION IS NOW ON FOR THE FALL SESSION! Next available session is: October 26th to November 30th.

Classes at the Saanich Centre, located at 286 Hampton Road from 1:00pm to 3:00pm. The cost is 6 sessions - $54 Members or $78 Non-members.

Call 250-388-4268 or visit silverthreads.ca for more information.

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Factors that can adversely affect mood

Silver Threads Service

Saanich Centre 286 Hampton Rd. 250 382-3151

No auditions required, if you can read you are in!

For those who would like to explore music, Wednesdays from 10:30am to 12:00 noon is the Music for Everyone program. No experience is necessary as you play percussive instruments with the leadership of Shiri Music.

For further information on these programs call the Victoria Centre at 250-388-4268.

Both our Centres offer Ukulele classes. A popular and easy instrument to learn with great instructors. At the Victoria Centre, Beginner classes are starting Fridays, September 16th at 2:00pm.

Instructor Avram McCagherty will keep it both light and informative.

For those who have played before, the Saanich Centre has Experienced Ukulele with Molly Raher Newman on Wednesdays starting September 14th from 10:30am to 11:30am Silver Threads Service has been serving seniors in Victoria for 65 years, and we pride ourself on creating a welcoming and inclusive environment for those looking to try out new experiences and classes. Membership is valid at both locations. For more information call the Saanich Centre at 250-3823151 or the Victoria Centre at 250388-4268 or visit silverthreads.ca

Nancy Armstrong 250-888-6310

Don Barr 250-744-6984

Victoria 250-483-1360 Westshore 250-391-2933

Ida Chan 250-588-0588

Anne Lord 250-516-5262

selectmortgage.com mortgagefit.ca

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o one is immune to the occasional bad mood. A bad mood can make a difficult day feel even more so, and multiple-person households can become uncomfortable places to be if one person’s mood is less than welcoming.

Bad moods can be easy to shrug off, and that may not inspire people to wonder why their generally upbeat outlooks can suddenly take a turn for the worse.

Each person is different, so what triggers a mood swing in some individuals may not necessarily do so in others. However, various factors can adversely affect mood.

Taking steps to avoid or minimize such factors can reduce the number of days when you feel as though you woke up on the wrong side of the bed.

• LACK OF PHYSICAL ACTIVITY: A 2019 study from the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression. That link is likely connected to the release of endorphins triggered by exercise. Endorphins are hormones that studies have shown contribute to a general feeling of well-being, which explains why a lack of physical activity can adversely affect mood.

• CHRONIC STRESS: Chronic stress has long been linked to a host of health problems.

According to the Mayo Clinic, chronic stress puts individuals at increased risk for heart disease and weight gain but also issues that affect mood, including anxiety and depression.

Individuals who find themselves

routinely confronting bad moods may be dealing with chronic stress. Identifying the source of that stress and speaking with a health care professional about how to reduce and manage it may lead to improvements in mood.

• HUNGER: A 2018 study from researchers at the University of Guelph in Ontario found evidence that a change in glucose levels can have a lasting effect on mood. The study, published in the journal Psychopharmacology, found that rats injected with a glucose metabolism blocker experienced stress and depressed mood due to the resultant hypoglycemia. The study lends credence to the notion that many people have about feeling moody when they don’t eat.

• WEATHER: Seasonal Affective Disorder is a type of depression that adversely affects certain individuals’ moods during winter, when hours of sunlight are fewer than during spring, summer and fall and when temperatures outside can sometimes be so cold as to keep people indoors for extended periods of time.

In addition, a 2013 study published in the journal Social Indicators Research found that individuals report greater life satisfaction on exceptionally sunny days than they did on days with ordinary weather.

Bad moods come and go for most people. Identifying common triggers for bad moods can help individuals prepare for potential mood swings and navigate them in healthy ways. – MC

TIMES COLONIST | timescolonist.com

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TUESDAY, SEPTEMBER 13, 2022

Dr. Marita’s Healthy Back to School Guide

W

ith kids back in school, many parents may find rising concerns about keeping their little ones healthy through this school year.

The school year does provide a lot more structure for healthy routines, but it also cuts down on a lot of free time for kids and parents alike and business can sometimes make it more challenging to make healthy choices.

One of the biggest concerns for parents is the rise in screen time throughout the year, which is compacted by the rising use of technology in classrooms and in homework as well.

Let’s explore some of my top tips for cultivating healthy screen habits, and some other foundations for healthy, happy kids and learning.

THE IMPACTS OF SCREEN TIME: It is becoming more widely known that screen time has adverse effects on ours and our children’s health. Let’s take a look at some of the reasons why: • Negatively affects the brain, limiting capacity for reasoning and critical thinking • Limits development by creating a tunnel vision for technology and lack of awareness and opportunity to learn through external environment • Limits language development as children benefit from a face-to-face reciprocal conversation rather than a passive experience with a screen • Affects circadian rhythm & sleep quality • Lowers metabolism and interferes with digestion • Encourages sedentary behaviour So how do we cultivate and model healthy habits before and after the day at school? Here are some of my screen managing tips for families:

• Screen-Free Meal Time - Eating in front of the TV creates unhealthy habits as it disconnects us from the food on our plate and how our bodies feel when we are eating. It lowers our metabolism and may also lead to indigestion. Meal time is a great time to connect and bond with each other, rather than focusing on our individual screens.

• Include Everyone - Including kids in daily tasks, rather than using a screen to distract, such as helping make dinner, setting the table, tidying up helps to invite a shared responsibility and engagement in daily life and face-to-face tasks and activities.

• Encourage Physical Activity & Play time - Depending on the day at school, sometimes kids are tired and need to rest and decompress– and in these instances, I recommend suggesting restful play or reading options for your kids, rather than numbing activities like screen time. On those days where there is still excess energy that needs to be released, encouraging more active play, creative or physical activities rather than sitting in front of the TV. • Use Parental Controls - To moderate the types of activities participated in on screens, parents can set parental controls to limit the types of searches, apps and games that kids can access. This is a helpful way to encourage educational and parentapproved content. Some parental controls allow a time limit of devices and apps and are also a handy way to set the limit of time per day on the screen.

• 60 Min Bedtime Rule - It is becoming more widely understood that screens before bed inhibit our quality of sleep. Blue light raises our cortisol levels and limits our melatonin production. To encourage better sleep, turn screens off at least 60 minutes before bedtime. The earlier, the better.

• Be a Good Role Model - Kids learn through their environment and imitate their role models and caregivers. Their relationship to technology is dependent on what is modeled to them. Remember that your healthy screen habits will directly influence them!

Wherever you find yourself in your family’s relationship to screen time, don’t forget to choose your battles wisely - every moment is an opportunity to teach and model good boundaries with technology and at the same time, do go easy on yourself.

DR. MARITA’S BACK TO SCHOOL NUTRITION GUIDE One of the best ways to support healthy learning is by making sure your child has the right nutrients to stay energised, strong, and focused.

A HEALTHY SCHOOL LUNCH BAG SHOULD INCLUDE: • Protein & Healthy Fats - Helps to satiate and regulate blood sugar.

• Veggies & Fruits - Source of natural sugars, vitamins & fibre, also helping to regulate blood sugar levels and boost energy.

• Whole Grains / Healthy Starches Nutrient and mineral-rich.

• Hydration - Aids with concentration, mood regulation and avoiding fatigue from physical activity.

It’s always a good idea to have an extra snack or two available as growing kid’s appetites can be unpredictable and there’s nothing like a hangry crash to spoil their day!

• Probiotics - There’s a strong correlation between gut health and brain health, so give both a boost in your child by giving them a high-quality probiotic daily.

• Vitamin C - Vitamin C helps to support a healthy immune system, which is especially important as we head into cold and flu season.

• Omegas - Omega 3 essential fatty acids are integral to proper brain and memory development. A high-quality fish oil will help support smart kids.

I wish you good luck in cultivating healthy habits for you and your kids, and an easeful transition back to school schedule.

BACK TO SCHOOL SUPPLEMENTS: • Vitamin D - The Canadian Winter leaves many of us with insufficient vitamin D, which can impact mood, energy levels, and impacts on growing bones due to its role in calcium absorption.

DR. MARITA SCHAUCH, BSC. ND, IS A NATUROPATHIC PHYSICIAN WITH A PRACTICE AT TALL TREE INTEGRATED HEALTH CENTRE, 5325 CORDOVA BAY RD., MATTICK’S FARM PH: 250-658-9222 DOCTORMARITA.COM

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