Yes, that’s what I decided in November. Why make a grand promise on January 1s, that most of us end up breaking almost as soon as it’s made? And in the process, we feel guilty for not sticking to our promises.This November, I decided to observe my own behaviour and determine my issues and to be creative in making better choices.
I will be honest; my issue is not wanting to exercise or take the time to work out.I have a very busy schedule and find it hard to fit in. Although I know and talk about the importance of exercise and healthy aging, internally I find it hard to schedule. I tell myself that’s because of work. However, enough is enough. I need to make this a priority.
So before the holidays, I decided to make a commitment, set a reasonable goal and act on it. For me, creating the challenge and then living up to it is always satisfying and I feel energized by the effort. This led to rearranging my work schedule, book with a trainer and just do it! No more excuses.So my journey has begun. I am meeting weekly with Chris, a young, bright,
So my journey has begun. I am meeting weekly with Chris, a young, bright, well-educated trainer in charge of TOTUM, the fitness facility in the Medisys location where I work on Thursdays. I, therefore, changed from business attire to workout clothes and walked into a beautiful new facility for my assessment. Intimidating? YES. Important? YES. Part of my routine, well, I am trying to keep that focus and have booked a month of appointments, even pre-paying for them so I am less likely to cancel.
How am I doing? So far, less intimidated and starting to feel more positive. Not yet stronger or healthier, but it is early. I will let you know how it goes.
So, whether your goal is healthy eating, exercise or getting more sleep, don’t make a New Year’s resolution. Instead, dig deep within yourself for the answers and take responsibility. Be honest with yourself and you may just find the best resolution of all.
Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider. As always we encourage your comments on this blog or any others and hope you will join discussions.
Check your vaccinations! A rise in cases of Mumps in Canada has public health officials asking young adults to check if they need a vaccination booster. The standard vaccination is two doses starting with the first dose at 12 through 15 months of age, and the second dose at 4 through 6 years of age. Teens and adults also should also be up to date on their MMR vaccination. *(measles, mumps & rubella)
Mumps is a viral infection that is contagious and spread through saliva and respiratory droplets, causing swelling of the salivary glands. ** Prior to having a vaccination against mumps available in the mid-sixties in Canada, mumps among school-age children was common in fact a rite of passage. In early 1970’s the vaccine was combined to offer protection against measles, mumps. and rubella. (MMR).
But providing a second round of the vaccine wasn’t practiced until the 1990’s, which has led to a small gap in immunity for those born between 1970 and 1994.
The gap in immunity for those that have not had a second dose is one of the reasons, health officials believe there is a rise in the infection. The other is because of growing numbers of individuals who have never been vaccinated for mumps and are infectious while coming into contact where are a lot of people sharing food and drinks. It takes between two to five days before the infection begins to show swelling and other symptoms. Once mumps has been diagnosed, the usual procedure is to keep the individual in isolation until the infection subsides.
The symptoms of mumps include fever, headache, fatigue, loss of appetite and inflammation and tenderness of one or both salivary glands
Mumps is serious and can have long term affects such as deafness, or sterility in males.
So, it is extremely important that you check your vaccination records with your family physician to ensure they are up to date.
______________
Mumps are making a comeback in Canada.Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider. As always we encourage your comments on this blog or any others and hope you will join discussions.
Sources: * Center for Disease Control ** Wikipedia -Mumps
Spring cleaning is a time-honoured tradition of doing a deep clean of one’s home or a room.
In modern times, it’s also used as a metaphor for a time to reflect on our lives and look for ways to simplify or invigorate our lives.
I look at it as a time to review expectations of yourself and others around you over the past year and whether you have been conscientious about saying NO and YES to yourself!
What that means is learning to make time for yourself. Setting time aside for exercise or reading a book or just relaxing, rather than meeting the expectations of others.
I know, it’s not easy with so many demands on our time these days between family, work and other obligations. It’s easy to put yourself and your needs last on the list. But here’s a strategy to consider, a way to prioritize the demands. Learn to say no. That’s right, say no.
No, I cannot take on more work, no I cannot accept that task, no we as a family cannot do more.
Here are three easy steps to learn:
Open your month
Say NO, thank you. It doesn’t work for me. Sorry, No
Close your mouth. DON’T say “I’ll try” or “Maybe”. It is a clear, though polite, NO
And when you say No to something, you are, in reality, also saying yes.
Yes to your health, Yes to your family, Yes to your life, Yes to a different priority.
Enjoy the YES and you have empowered yourself by saying NO.
So yes, spring cleaning and to de-cluttering and learning to say NO and appreciating the YES
Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider. As always we encourage your comments on this blog or any others and hope you will join discussions.
Workplace health is all about prevention. When one person gets sick, it can have a domino effect. Soon everyone has ‘that cold so and so gave me’. So, prevention is now more important than ever because this is the first generation that will not live longer than its parents. With an aging population and an increase in chronic health problems like hypertension, diabetes, and obesity on the rise, employers need to act. We can’t help getting older, but we can make changes in our lifestyle and prevent many of these illnesses.
Leading causes of death are all preventable. The way things are going now, 44 per cent of the population will be living with diabetes or pre-diabetes by 2025. The cost of diabetes to the Canadian economy will increase 25 per cent in seven years. Obesity is a trigger for other diseases and is also becoming more prevalent. It doesn’t matter what diet or fitness regime one follows, it’s adherence that will make a difference. As a family physician and Vice-President of Medical Affairs at Medisys Corporate health that provides employee health and wellness services to individuals and companies, we have a three-step philosophy to tackle this health issues.
The first step is to assess – identify major concerns within the employee population and define key performance indicators (KPIs).
The second step is to monitor – a physician will interpret the results and then monitor employee’s health changes and progress over time. They will determine the key focus areas for employee health services to address the issues.
The final step is to improve – deliver measurable wellness outcomes and drive employee engagement and participation in wellness programming.
According to a report by the SHRM Foundation, “more than 75% of high-performing companies regularly measure health and wellness as a viable component of their overall risk management strategy.” A survey conducted by Towers Watson and the National Business Group on Health “found that 83% of companies have already revamped or expect to revamp their health care strategy within the next two years, up from 59% in 2009. This year, more employers (66%) plan to offer incentives for employees to complete a health risk appraisal, up from 61% in 2009.
And it’s working! The Public Health Agency of Canada reported that by implementing a physical activity program, Canada Life in Toronto improved productivity and reduced turnover and insurance costs while achieving a return on investment (ROI) of $6.85 per corporate dollar invested.
A win –win for everyone. A solid return on investment for the company and a healthier employee and individual.
Disclaimer The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider. As always we encourage your comments on this blog or any others and hope you will join discussions.
One thing I’d like every woman to understand is the true meaning of diet. I cannot emphasize enough how much potential harm comes from our society’s insistence that diet simply means restricting caloric intake to lose weight.
The current trend in maintaining a healthy weight is the non-diet approach for health, and although I say trend, it is more than just trendy. It is not like the dozens of fad diets that have had brief popular appeal over the past fifty years that promise quick weight loss and often don’t deliver.
The non-diet approach is a more balanced, realistic way to lose weight and maintain good health with nourishing foods, daily physical activity, positive thinking and smart life-style choices. This includes:
Making fibre your friend. Fibre keeps our digestive system running smoothly and also keeps us feeling full and satisfied longer.
Get cooking! Make healthier versions of your favorite take out—save time by buying pre-cut washed veggies.
Eat your fruit and veggies and your leafy greens
Boost vitamin B intake: Folate B12 and B6
Boost vitamin E intake
Add polyphenol-rich foods-brain foods that are powerful anti-oxidants: blackberries cherries plums, walnut halves
Reduce your fat intake
Increase your Omega 3-fatty acids
What your cholesterol
Get your daily calcium
Any way we look at it, regardless of our personal inclinations—whether we’re trim or we tip the scale, whether we live to run or we balk at running, whether we sleep like babies or get nothing better than a series of catnaps through the night—nutrition, exercise, and sleep are among the major factors that affect our health.
One very important thing to realize about these factors is that they are within our control.
Sure, other factors beyond our control also affect our health, including family history and genetic inheritance, sex, and age. We cannot modify those, but we can modify how we eat, how active we are, and how well we sleep. And for many of us, some modification is necessary if we want to live a long and healthy life.
Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider. As always we encourage your comments on this blog or any others and hope you will join discussions.
Women’s Brain Health & Why Grey Matter Now Matters
Women suffer from depression, stroke and dementia twice as much as men and an astounding 70% of new Alzheimer’s patients will be women. Yet research still focuses on men. We want to correct this research bias.
Women’s Brain Health Initiative creates education programs and funds research to combat
brain-aging diseases that affect women.
Thanks in large part to the work of the Women’s Brain Health Initiative (WBHI), science is now paying a lot of attention to women’s brain health. WBHI is a partner of the Canadian Consortium on Neurodegeneration and Aging, which is an umbrella group that oversees all the brain research that is happening in Canada. Because of its significant funding clout, WBHI has been able to ensure that every participant group—in all brain research undertaken in Canada—includes enough women to matter. What do I mean by “enough women to matter”? I mean that there have to be enough women in each study to be statistically significant, so the research conclusions of the study apply to women, not just to men.
WBHI has been able to make sex & gender part of core research in Canada
And it is not that women are a priority only in the research today that is being done today. Governments come and go, and researchers’ interests shift, and those changes can also alter research priorities. But WBHI has been able to make sex and gender—and therefore women—part of the core value of all the brain research that is going on. And core values are impervious to the fickle winds of change. We may not know today why more women than men suffer from Alzheimer’s, but because of the inclusion of women as a core value in research we will know at some point in the future.
In fact, there is a lot of research going on now to discover ways to identify cognitive decline earlier in women. This includes research on issues around Alzheimer’s disease, which is now being recognized as “a woman’s disease” because so many more women than men suffer from it, as mentioned above. Drug development is another important area of research because the drugs we currently have for treating brain problems may not work as effectively in women as they do in men.
Lifestyle Choices Can Affect Brain Health
The current research also includes a focus on lifestyles choices. We know some of the things that can contribute to cognitive difficulties in old age, and many of them are things we can control. For instance, we know we can alter smoking, diet, exercise, stress, blood pressure, and blood sugar levels—all of which can have a big impact on cognitive health, or to put it another way, on cognitive decline. As with any research, there is always the possibility of unexpected results. For instance, one study showed that the most important decade of life to impact brain health through exercise is your 20s. That’s right, exercise in your 20s makes the biggest difference to your brain 50 years later! So, realistically, you are never too young to start thinking about your brain and how to keep it healthy.
WBHI Celebrates 5 years
I have been fortunate to be a member on the board of the directors of the Women’s Brain Health Initiative founded by Lynn Posluns five years ago. The www.wbhi.org website has the most comprehensive information on women and brain health including research, events and healthy aging tips plus ways to get involved. I urge you to take a few moments and visit their site.
On May 10, WBHI will be celebrating its 5th Anniversary and honouring the individuals, including myself as a Catalyst who have been involved in helping make Women’s Brains Matter. 6pm-9 pm at the Gardiner Museum. Tickets for $60 can be purchased on the WBHI site under events.
Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider. As always we encourage your comments on this blog or any others and hope you will join discussions.
Menopause is a process, not an event. Menopause is not a disease, does not always need treatment, and does not get “cured.” Rather it is a time of transition, with lots of changes in a woman’s body, not unlike the changes we understand as normal during puberty. It begins with a decline in estrogen production that ultimately results in cessation of ovulation, but a woman’s last period is by no means the end of the process. There are many adjustments that continue over time
A very, very common experience of menopausal and post-menopausal women is a major change in their libido, which, like other symptoms of menopause, results from the lack of estrogen. Women often tell me they have less interest in sex, they don’t feel the same, don’t function the same, and they may think, “It’s all over for me.”
I think it is very important when you look at something like the Masters and Johnson model of sexual function, which envisions a start, a peak, and a finish to sexual activity, that you realize that process may be true in younger women and it may be true in men, but it is not true in menopausal women. Interestingly, a Vancouver-based researcher named Rosemary Basson proposed a different reality, one that has become well accepted in the medical community. Based on her research, first published in 2001, she has created a schematic diagram illustrating sexual function in women as they age, and that diagram portrays sexual experience not as a line with a start and a finish but rather as a circle.
Her research shows that, with menopause, women often lose interest in initiating sexual activity; however, if they are intimate, if they are close with their partner and the partner begins sexual activity, they can derive pleasure from it. I think her model is much more accurate regarding how women function because I know that a lot of the women in my practice feel this way. But many women, because they have lost interest in initiating sexual activity, and because the idea of sex doesn’t have the same appeal, often say, “No way. Why bother?”
It’s Not Just You
When I talk to women in my practice about sexual issues they often respond with a huge sigh of relief. Women tend to think it’s a completely personal problem; they think it is just about them or about their partner or their relationship. So, it is extremely reassuring for them to learn about Basson’s research. They say things like, “Oh! You mean it’s not just me?” And they begin to see possibilities for maintaining and deepening their relationship, possibilities they thought no longer existed for them. And so I do encourage women to maintain intimacy, to maintain closeness, and to allow themselves to continue to be involved sexually with their partner, because generally once they start and once they get involved they can go through that circle and to derive pleasure from the activity itself and satisfaction from the ongoing intimacy.
One menopausal symptom that does not go away with time is the genitourinary syndrome of menopause. That term may sound off-putting, but it is more medically accurate—and perhaps less alarming—than the name that was previously used: vaginal atrophy. So, what is it? Because of lack of estrogen the vagina gets dryer and the back wall of the bladder loses its estrogen support. This results in vaginal symptoms like dryness, burning, and itching; it also causes bladder symptoms such as loss of control and results in an increased risk of bladder infections.
Don’t get me wrong: estrogen is not a panacea; it does not solve everything. Adding back estrogen does not necessarily replace lost interest or replace the physiological response so that it is the same as when you were 30. But adding back estrogen can lubricate and make you more comfortable, and for many women, it is discomfort that convinces them they are past the time when sex can be good, can be enjoyable for them.
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or healthcare provider. As always we encourage your comments on this blog or any others and hope you will join discussions.
HPV Prevention Protect your children, yourself & your partner
October 1-7, 2018 marked the second annual HPV (Human Papilloma Virus) Prevention Week in Canada. As Chair of this educational week, initiated by the Federation of Medical Women of Canada, we focused on the need for both education and awareness of this common virus and how we can prevent the cancers associated with persistence. What does that mean practically? Well, 75-80% of adults in North America will be exposed to HPV at some point in their life. Most of us clear the virus, the way we clear a common cold. But persistence of the virus has now been linked to 6 different cancers in men and women. The most common one is cervical cancer where HPV now accounts for more than 99% of cancers. And oral cancers (think of the Michael Douglas story) are rapidly increasing in men.
The good news?
We have a fabulous vaccine, now offered to all boys and girls in the school system throughout Canada, in every province and territory. However, we do not have 100% uptake of the vaccine. Some of our young people may not be protected.
And what about older men and women? Our national guideline says there is no upper age limit for use of the vaccine. If you are likely going to be exposed, a new partner for example, you should talk to your doctor about immunization.
How do we know vaccination is really worth it? Australia is the leading country in the world with respect to this vaccine. When they announced vaccination in the school system more than 10 years ago, their uptake was very high. And they started immunizing boys as well in their school system soon after girls. The result: they just announced that by 2028, they will be the first country in the world to have eliminated cervical cancer as a public health issue, with less than 4 cases per 100,000. And by 2066, they project less than 1 case per 100,000.
Eliminating cancer by vaccination against the virus responsible. That is what this is all about. That is why we held a week of education. That is why we want to be the second country in the world to eliminate cervical cancer. That is why you should protect your kids, protect yourself, protect your partner. That is why you should talk to your doctor!
Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider. As always we encourage your comments on this blog or any others and hope you will join discussions.
Exercise is an important component of health aging especially when it comes to brain health. While there are no guarantees a healthy lifestyle will prevent dementia or Alzheimer’s, exercise will absolutely improve blood flow to the brain. Because as we age, the brain shrinks! It happens to everyone. As we age, our blood supply to the brain is reduced, which causes the volume of the brain to shrink. If you exercise, the blood supply to your brain will improve blood flow and increase your brain volume, which can slow the brain aging process.
Studies show that exercise, meaning exercising with purpose, increases the level of Brain -Derived Neuro-Tropic factor (BDNF), which is critical for neuroplasticity. (The ability for the brain to adapt) Exercise is also associated with the growth and creation of new brain cells which helps increase the volume of your brain.
Sustained aerobic exercise is not to be taken lightly or put off for another day, as brain function and cognition are essential in maintaining an independent and healthy life.
So what exercises are the best? Studies indicate that thirty minutes of sustained aerobic exercise such as running every day will increase brain health, neural plasticity, brain function and cognition. That’s the BDNF factor I was referring to earlier. For most of us, seven days a week is a big commitment and may not be practical or achievable. However, one can set a reasonable weekly goal. The objective here is to circulate more blood to the brain that will, in turn, increase the volume of the brain to prevent early dementia.
What about weight training or interval training? Both are good for you and other parts of your body such as your muscles, but there is no indication that it positively affects your brain the way aerobic exercise does.
Proof that Exercise is good for the brain Take a look at the diagram below. The brain on the right lights up after activity.
Lots of women say to me, “ Yes, I know Dr. Brown exercise is really important but I just don’t have the time. “ What they are really saying to me is ‘exercise is not my priority’. I understand that. Exercise may not be your priority as you run from the carpool to take care of elderly parents and to finish your work. But if exercise is never your priority, if you are always last on your list and you will pay a huge price.
So my advice is that you allow yourself to be your priority at least part of the time.Let’s remember, when the flight attendance explains that when the oxygen comes down, put the mask on yourself first and then on the child beside you. If you don’t take care of you, you won’t be here to take care of the others you care about!!
Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider. As always we encourage your comments on this blog or any others and hope you will join discussions.
Dr. Stacy Irvine, Bsc. Kin, M.Sc., D.C., C.S.C.S is a Health and Exercise Specialist and Chiropractor in Toronto and owner of Totum Life Sciences a leader in fitness and rehabilitation in Toronto. Totum will be opening a fitness centre at our Medisys Toronto Offices on the 15th floor of 333 Bay Street in October.
I asked Stacy to suggest ways now that summer is over, to help us get back into a healthy routine. Here are her top suggestions.
That’s it! Summer is officially over. As sad as this sounds, for most of us, there is a small part of our brain that will welcome the return to a more structured routine. We will all miss the wonderful freedoms of summer, but those late nights, delicious cocktails, dockside burgers, and adventure-filled travel can disrupt many of our healthy habits. During the summer months, our sleep patterns are often altered, we usually eat a bit more and drink a bit more, and we skip our usual workouts because we are travelling. All of these changes to our routine may even add to our emotional stress.
The time has come to get back on track and set ourselves up for the success that comes with starting out the fall on a great plan. Here are five simple steps to get you started on the right path.
This fall, make your exercise time a priority by booking it into your schedule now and putting it on repeat. Too often we book all of our family and work activities first and then leave our workouts to last. This is not as effective. Carve out the time and the activities right now and let everyone know that you are booked during these times.
Set up your training program to get you the BEST results possible. A great exercise program contains areas that develop your physical strength, your cardiovascular fitness, and your overall mobility. Too often we find one activity we like and then we just repeat that activity over and over and over and over. Then we get an “overuse” injury and wonder why that happened! This fall I want you to include a variety of activities that help you work on all of these areas. Lifting weights is a wonderful way to build your strength. Cardiovascular activity is usually easy to figure out because any sport or movement that elevates your heart rate for approximately 45 minutes will qualify. Mobility training can be a challenge for many people. You could sign up for a class that focuses on mobility such as Yoga, Pilates or the new trend of Kin Stretch. Another option for mobility would be to spend approximately 15 to 20 minutes working on this after your cardio workout. However, you want to sort this out, do it now and make it a priority in your schedule.
Eliminate two unhealthy foods from your regular diet and add two new healthy items. Small changes to our usual eating patterns are easier to manage and will result in long-term successful changes. If you are unsure about how to do this or if you do not feel comfortable making these types of choices, fall is a great time to book a session with a nutritionist to see what you can improve.
Make sleep a priority. Get back on a regular sleep schedule and practice the best sleep hygiene you can. This means getting your screens out of your bedroom, making sure your sleeping area is dark and cool, and giving yourself enough time to regularly get 8 hours of sleep per night. Without proper sleep, you will have an extremely difficult time meeting your other health goals.
Pick your top three health related goals and write them down in an email and send them to yourself. You should re-visit and re-read these goals often. This is easily done by hitting forward on that email and sending it to your mailbox again and again. You could also add an inspirational quote or photograph to this email. Whenever you are feeling frustrated about a lack of time for training, or a bad night of sleep, search up this email and re-read it to get back on track.
These five steps are so simple and they do not require a ton of time. Do them now before your fall schedule gets completely out of hand and you find yourself preparing for Christmas.
Thank you, Stacy, all useful and practical suggestions.
Disclaimer The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider. As always we encourage your comments on this blog or any others and hope you will join discussions.
I will be honest; my issue is not wanting to exercise or take the time to work out. I have a very busy schedule and find it hard to fit in. Although I know and talk about the importance of exercise and healthy aging, internally I find it hard to schedule. I tell myself that’s because of work. However, enough is enough. I need to make this a priority.
So before the holidays, I decided to make a commitment, set a reasonable goal and act on it. For me, creating the challenge and then living up to it is always satisfying and I feel energized by the effort. This led to rearranging my work schedule, book with a trainer and just do it! No more excuses.So my journey has begun. I am meeting weekly with Chris, a young, bright,
So my journey has begun. I am meeting weekly with Chris (pictured above), a young, bright, well-educated trainer in charge of TOTUM, the fitness facility in the Medisys location where I work on Thursdays. I, therefore, changed from business attire to workout clothes and walked into a beautiful new facility for my assessment. Intimidating? YES. Important? YES. Part of my routine, well, I am trying to keep that focus and have booked a month of appointments, even pre-paying for them so I am less likely to cancel.
How am I doing? So far, less intimidated and starting to feel more positive. Not yet stronger or healthier, but it is early. I will let you know how it goes.
So, whether your goal is healthy eating, exercise or getting more sleep, don’t make a New Year’s resolution. Instead, dig deep within yourself for the answers and take responsibility. Be honest with yourself and you may just find the best resolution of all.
Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider. As always we encourage your comments on this blog or any others and hope you will join discussions.
Check your vaccinations! A rise in cases of Mumps in Canada has public health officials asking young adults to check if they need a vaccination booster. The standard vaccination is two doses starting with the first dose at 12 through 15 months of age, and the second dose at 4 through 6 years of age. Teens and adults also should also be up to date on their MMR vaccination. *(measles, mumps & rubella)
Mumps is a viral infection that is contagious and spread through saliva and respiratory droplets, causing swelling of the salivary glands. ** Prior to having a vaccination against mumps available in the mid-sixties in Canada, mumps among school-age children was common in fact a rite of passage. In early 1970’s the vaccine was combined to offer protection against measles, mumps. and rubella. (MMR).
But providing a second round of the vaccine wasn’t practiced until the 1990’s, which has led to a small gap in immunity for those born between 1970 and 1994.
The gap in immunity for those that have not had a second dose is one of the reasons, health officials believe there is a rise in the infection. The other is because of growing numbers of individuals who have never been vaccinated for mumps and are infectious while coming into contact where are a lot of people sharing food and drinks. It takes between two to five days before the infection begins to show swelling and other symptoms. Once mumps has been diagnosed, the usual procedure is to keep the individual in isolation until the infection subsides.
The symptoms of mumps include fever, headache, fatigue, loss of appetite and inflammation and tenderness of one or both salivary glands
Mumps is serious and can have long term affects such as deafness, or sterility in males.
So, it is extremely important that you check your vaccination records with your family physician to ensure they are up to date.
______________
Mumps are making a comeback in Canada.Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider. As always we encourage your comments on this blog or any others and hope you will join discussions.
Sources: * Center for Disease Control ** Wikipedia -Mumps
Spring cleaning is a time-honoured tradition of doing a deep clean of one’s home or a room.
In modern times, it’s also used as a metaphor for a time to reflect on our lives and look for ways to simplify or invigorate our lives. I look at it as a time to review expectations of yourself and others around you over the past year and whether you have been conscientious about saying NO and YES to yourself!
What that means is learning to make time for yourself. Setting time aside for exercise or reading a book or just relaxing, rather than meeting the expectations of others.
I know, it’s not easy with so many demands on our time these days between family, work and other obligations. It’s easy to put yourself and your needs last on the list. But here’s a strategy to consider, a way to prioritize the demands. Learn to say no. That’s right, say no.
No, I cannot take on more work, no I cannot accept that task, no we as a family cannot do more.
Here are three easy steps to learn:
Open your month
Say NO, thank you. It doesn’t work for me. Sorry, No
Close your mouth. DON’T say “I’ll try” or “Maybe”. It is a clear, though polite, NO
And when you say No to something, you are, in reality, also saying yes.
Yes to your health, Yes to your family, Yes to your life, Yes to a different priority.
Enjoy the YES and you have empowered yourself by saying NO.
So yes, spring cleaning and to de-cluttering and learning to say NO and appreciating the YES
Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider. As always we encourage your comments on this blog or any others and hope you will join discussions.
Healthy aging is a lifelong process. We want to optimize opportunities for improving and preserving all aspects of health: physical, social and mental wellness and independence. We all want to live a long life, but also, a life that is meaningful, with quality to our days, not merely quantity.
How can we promote quality of life and enhance successful life-course transitions through an understanding of brain health? What do we need to do now to protect our futures and ensure the next 20, 30 or 40 years involve healthy aging? For most of us, one of the major issues is brain health. We want to “be ourselves” and do whatever we can to prevent memory loss, maintain independence and avoid isolation.
Understanding women and brain health
Brain health is of particular concern for women, who comprise 70 per cent of new Alzheimer’s cases. Women, who are also are much more likely to be caregivers, are often diagnosed much later in the process of cognitive decline than men.
Why? Don’t women see their doctors when something isn’t right? Yes, they do; however, women have better verbal skills than men (as a general rule) and often score better in cognitive testing than male counterparts. They are able to find vocabulary or compensate for some memory loss. The result? They do well on the test despite a loss of cognitive ability. Thus, women often go undiagnosed for months to years, which means they often don’t receive early treatment: Most of the drugs on the market are meant to be used as early as possible to protect the brain. When a significant amount of decline has already occurred, the drugs are not as effective.
Take action to protect brain function
So what can we do to prevent cognitive decline, protect our brains and slow the process of impairment? One of the best ways to improve blood flow to the brain is exercise. We all are aware that exercise is important for muscles, hearts, flexibility and posture but we need now to focus on our brains. Studies show that exercise increases brain derived neuro-tropic factor (BDNF), which is critical for neural plasticity — the brain’s ability to adapt.
And we all need to adapt at some point to stresses, physical or mental, often traumatic and unexpected. Exercise is associated with the growth and creation of new brain cells, which helps increase the volume of your brain. You may think: “I have a busy, hectic schedule, managing all kinds of needs both at work and at home. My brain is busy.” True, but hectic does NOT equal aerobic. The brain needs focused, intentional exercise to achieve that increase in blood flow, that positive impact of nerves, cells and brain connections. We want those endorphins, those hormones to be elevated and to have a positive impact on our brains.
What’s good for the heart is good for the brain
What else can we do? We can learn new things and exercise our minds. Social engagement is very important. People who are isolated, alone and lonely do much worse with respect to both heart and brain diseases. Staying connected, participating, learning and interacting are all ways to protect our long-term health.
There are many prevention measures that are both heart healthy and brain healthy. Although it may seem obvious that includes not smoking. Unfortunately many people still smoke and many young people are seemingly unaware of the ongoing risk to health. Maintaining a normal blood pressure and weight, as well as maintaining low cholesterol, will help keep arteries open and clear to transport blood to the brain. Healthy diet, good weight and exercise are familiar, but all are key to healthy aging and a healthy brain.
I have the honour of being a board member of the Women’s Brain Health Initiative, a charitable organization focused on education and raising money for research in Women’s Brain Health. The website is very educational for both men and women. I would encourage you to start there, learn something new today, and then share that information with friends and family.
Dr. Vivien Brown (shown above) is a family physician in Toronto, a well-known national and international speaker and author of A Woman’s Guide to Healthy Aging – Seven Essential Ways to Keep You Vital, Happy and Strong. She is vice president of Medical Affairs, Medisys Health Group, focusing on advancing and promoting preventative healthcare. Dr. Brown is active in numerous organizations including, past president of the Federation of Medical Women of Canada, former chair of the consumer education committee for the North American Menopause Society, board member of the Women’s Brain Health Initiative and Health Choices First, plus numerous provincial and federal advisory bodies. www.drvivienbrown.com
For some, the new year starts on Jan. 1. But for others, including myself, the feel of September – the first days of school, the changing of the leaves, the warmth of Rosh Hashanah and the depth of Yom Kippur – truly signals the coming of the new year.
Maybe after having spent so long in school, residency and training to become a doctor, the importance of September is simply ingrained in me. I still love shopping for school supplies, though these days it is coloured markers and crayons for my grandchildren, not the notebooks and highlighters I used to buy for myself.
This is a time for reflection and, as with the start of the new year on the Gregorian calendar, resolutions, as well. But instead of the traditional new years’ resolution – which many of us make, then quickly break and return back to day-to-day life – I would like to offer some suggestions for resolutions that will withstand the test of time.
What I want to achieve is not binary. When I talk about healthy aging, it is not a simplistic process. Rather, the aim is to make better choices, to focus on the positive and to work toward living a healthier lifestyle. For example, I always encourage people to eat a healthy diet. As I discussed in one of my previous columns, the MIND diet, which has been shown to provide benefits for brain health, does not have to be followed strictly, in order to see positive results. Researchers found that there was a benefit for people who followed the diet most of the time.
So resolve to make healthier choices most of the time. Such a resolution isn’t broken if someone makes a poor choice every once in awhile. Indeed, we should all be afforded the occasional indulgence and bad choices should be seen as an opportunity to press the reset button and get back on track.
When it comes to exercise, the Heart and Stroke Foundation recommends engaging in physical activities at least four days per week. So find an activity that you enjoy, book a class and get your body in motion. If you don’t always get four days of exercise in, that’s OK. The important thing is to find activities that you enjoy enough that living an active lifestyle won’t feel like a chore.
I recently reviewed my September schedule and added in the days and times when I will meet with a trainer and get energized. It doesn’t work out to four times per week, but it is a start and I feel positive. I know that more is better, but a body in motion, stays in motion. Getting started is a big step toward making significant lifestyle changes.
I care deeply about brain health – both mine and yours. The number of new cases of dementia is staggering and that “long goodbye,” as former U.S. first lady Nancy Reagan termed it, is worrisome. We now know the impact that stress has on brain health. Interestingly, it’s the perception of stress that matters. How we interpret stress – how we reframe the negative and meet demands as challenges, rather than burdens – makes all the difference. Working to meet a goal, create an opportunity and succeed in demanding situations is positive and healthy.
That is the resolution: to identify the stresses, reframe or restructure, where possible, or delegate or dismiss, if needed. Protect your brain by choosing how to perceive that demand and go for it.
Go for the healthier choices, the better options – the challenge, not the stress. And, of course, have a Happy New Year.
Article First Published in the Canadian Jewish News September 9, 2018
Photo by Pixaby Photo
Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider. As always we encourage your comments on this blog or any others and hope you will join discussions.
Brain health and healthy aging go hand in hand. We all want to live a long life, but with quality to our days, not merely quantity. This means taking action now to protect our brains so that as we age, we sustain the ability to remember, learn, engage, maintain a clear mind and enjoy life. Here’s how:
Exercise As we get older, our brains shrink due to reduced blood supply. One of the best ways to stave off shrinkage is exercise, which boosts blood supply to the brain and can actually increase your brain volume. Exercise further increases brain-derived neurotropic factor (BDNF), which is critical for neural plasticity – a fancy way of saying our brain’s ability to adapt.TIPIt’s only natural that we experience varying forms of stress and even trauma. However, a healthy brain with neuroplasticity will better weather these storms.
The MIND diet A diet that is rich in vegetables, fruits, legumes and lean protein is good for our bodies and our brains: Studies show those who eat more vegetables experience less risk of cognitive decline than their peers who eat fewer vegetables. The Mediterranean–DASH Intervention for Neurodegenerative Delay (or MIND) diet is specifically designed to reduce the risk of dementia, while slowing the loss of brain function that can happen with age. In a nutshell, the MIND diet is a combination of the low-sodium Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet – it even allows some wine on a daily basis. (Okay, I’m in!)
TIP It’s hard to follow any diet 100 percent, but research shows that even moderate adherence, most of the time, pays off.
Be social Research shows that regular interactions and strong connections with friends and family not only lead to a longer, better quality of life, but also stimulate us in a way that protects the brain. Whether through work, sport, volunteer efforts or social engagements, the more you do, the more you will be able to do as you age. Loneliness is linked to heart disease, and we know that isolation can increase the risk of dementia.
TIP Learning and socializing are exercise for your brain.
Think fatty fish and omega-3 The fatty acids EPA and DHA are critical for normal brain function and development throughout all stages of life. In older adults, however, lower levels of DHA in the blood are associated with smaller brain size, which, as we now know, accelerates aging. Eat about 12 ounces (340 grams) per week – or three to four servings – of fish high in omega-3 fatty acids, including salmon, halibut, herring, mackerel, oysters, sardines, trout and fresh tuna.
TIPI tend to take omega-3 tablets at night, but if I’ve had fatty fish that day, I skip the dose. Otherwise, I take omega-3 along with my vitamin D and multivitamin. Good to go!
Reduce stress While some stress can be a good thing – it helps the brain cope with life-threatening situations – too much is harmful. Long-term stress, for instance, can raise cortisol levels, leading to weight gain. Chronic, unrelenting stress is a major problem because it takes not only an emotional toll, but also a physical toll as it ages our telomeres, those caps on the ends of chromosomes that protect our cells.
TIPMeditation and other activities that reduce stress help increase the flow of oxygen-rich blood to your brain.
Women experience depression, stroke and dementia twice as much as men, and an astounding 70 percent of new Alzheimer’s patients will be women. The Women’s Brain Health Initiative creates educational programs and funds research to combat brain-aging diseases that affect women. www.womensbrainhealth.org
Article first published in www.yourareunltd.com magazine November 13, 2018