After a long day of work, or chasing children, or just trying to fit life into your schedule, the last thing you might think about is being active. However, staying active is part of a healthy lifestyle, and it has the added benefit of helping us feel happy. When we are active, our brain releases a chemical called serotonin. This chemical helps us feel happier. Feeling down? Start with a low-intensity activity such as walking. Bring the dog or your family along to share the experience. Other great activities include biking, doing yard work, swimming, and throwing a ball around. Still having a hard time fitting in being active? Try to add a little bit of activity to your work routine, especially if you have an office job. Stand at your desk instead of sitting. Take time during the day to stretch. Remember, small changes over time can make a big difference!
Community News
The Link Between Depression & Hearing Loss
We can agree that mental health and hearing health are both important, yet it wasn’t until the results of recent studies were released that a strong correlation between the two was confirmed. Depression in particular has been linked to hearing loss and unfortunately both conditions, being “invisible” conditions, often go unacknowledged, unrecognized or untreated. Along with depression, clients with untreated hearing loss are known to experience anxiety, paranoia, relationship problems, low self-esteem, stress and other negative emotions. Those with hearing loss can find communication difficult. Difficulty communicating can lead to stress, fatigue, and social isolation. And social isolation leads to depression, especially in older adults. But it wasn’t until recently that researchers were able to show that is was more of a problem than previously thought. If you are experiencing age-related hearing loss, don’t delay talking with a hearing aid practitioner, as well as a trusted mental health professional.
Benefits of Green Tea Extract
Green tea extract is a powerful fat burner loaded with beneficial antioxidants called catechins that help support immune function, cardiovascular health, and fat loss. Studies show that regular consumption of green tea extract has a positive effect on overall health and to your dietary habits. It also contains 2% to 4% caffeine, which affects thinking and alertness, increases urine output and may improve the function of brain messengers. The addition of caffeine to the potent mix of catechins revs up your production of noradrenaline, pumping you with feel good confidence, stimulating the nervous system, heart, and muscles by increasing the release of certain chemicals in the brain called neurotransmitters. To safely incorporate green tea extract into your weight loss regimen, consider drinking plenty of water. One of the active ingredients in SlimROAST weight loss coffee from Valentus – The Healthiest Coffee on the Planet!
Find Your Keystone Habit
In architectural terms, the keystone is a wedge-shaped stone at the crown of an arch that helps keep all of the other stones in place, allowing it to maintain the proper shape. In behavioural terms, a keystone habit is the habit that helps keep all of your other habits in place, allowing you to maintain consistent wellness practices. The keystone habit will differ for each individual. For some, it may be habitual exercise. For others, daily meditation or prayer is essential. It could be a consistent bedtime routine. Whatever your habit, you will experience balanced energy levels, clarity of mind, and reduced stress, which in turn allows you to act in a more purposeful manner in other areas of your life. When life becomes chaotic, focusing on your keystone habit gives you the best chance of maintaining your health and vitality.
Have you Heard of Ashwagandha?
Stress triggers adrenaline production in the body allowing you to react to the stressful situation. Heart rate, body temperature, endocrine response and anxiety all increase. Productivity increases for a short time, but fatigue and exhaustion can follow, and if the stress is prolonged, health issues can occur. Adaptogenic herbs like Ashwagandha can enhance one’s ability to deal with stress. They contain medicinal components that can help normalize the body’s functions during periods of mental and physical stress to rebalance and rejuvenate. Not only does it decrease stress-induced damage, but it is also safe and beneficial even at higher than normal doses. Ashwagandha is also free from adverse effects such as withdrawal and avoids impacting normal body functions more than necessary. Ashwagandha can be used safely by both males and females and also helps to rebalance hormones which are negatively impacted by high cortisol levels.
What is My Pelvic Floor?
Your pelvic floor is a broad sling of muscles, ligaments and sheet-like tissues that stretch from your pubic bone at the front of your body, to the base of your spine at the back. The pelvic floor is sometimes compared to a trampoline, as it can stretch in response to weight, and bounce up again. Unlike a trampoline, however, if it bears weight for a long time, as it does during pregnancy, the muscles or tissues can become overstretched and weak. This stretching occurs as early as 12 weeks into your pregnancy. If you do your pelvic floor exercises correctly and often, it can help to protect you while you’re pregnant and after your baby is born. It will also help to prevent a prolapse and leakage. If you have not been shown how to do pelvic floor exercises, see your Pelvic Floor Physiotherapist.
Clean Eating Recipe: Strawberry Chia Jam
Chia seeds are packed with omega-3 fatty acids and protein. They will absorb several times their mass in liquid, creating a jelly-like substance in the process. Instead of cooking fruit down, relying on pectin, and adding sugar to help it set, all we need to do is mash up some fruit and stir in a few tablespoons of chia seeds! So easy! Ingredients: 2 cups chopped strawberries, 1-2 tbsp lemon juice, 1-2 tbsp honey, 2 tbsp chia seeds. Cook the berries on medium heat until they start to break down. Mash the fruit with the back of a spoon or a potato masher, leaving it as smooth or as lumpy as you like. Remove from heat and stir in 1 tbsp of the honey and lemon juice. Stir in the chia seeds. Let stand until thickened. If you’d like a thicker consistency, stir in more chia seeds 1 tsp at a time. The jam will thicken further and become more set once completely chilled.
Mental Health Resources
Did you know that the Canadian Mental Health Association has information online regarding different mental health issues? As well, your local Canadian Mental Health Association branch can answer any questions you may have and provide services to the public. Workshops and courses are another great way to learn about these issues. The Canadian Mental Health Association along with other organizations in your community offer this service. Research what organizations are around you and call them to find out times, dates and whether courses are available for free at a cost. Visit your local library to take advantage of free resources or head to a bookstore or shop online to purchase.
5 Reasons to Eat Flaxseed
Flaxseeds are the richest sources of Plant-based omega-3 fatty acids, called alpha-linolenic acid (ALA) in the world! 5 Benefits of consuming this super food are 1. High in Fibre – Fibre aids in digestion, prevents constipation and suppresses hunger. 2. Women’s Health – The lignans present in them help in battling high levels of estrogen and assist in balancing hormonal levels. 3. Healthy Hair & Skin – The ALA fats in flax seeds benefits the skin and hair by providing essential fats as well as b-vitamins which can help reduce dryness and flakiness. It can also improve symptoms of acne, rosacea, and eczema. 4. Lower Cholesterol – The soluble fiber content of flax seeds trap fat and cholesterol in the digestive system so that it unable to be absorbed. 5. Weight Loss – Since flax is full of healthy fats and fiber, it will help you feel satisfied longer so you will eat fewer calories overall which may lead to weight loss.
Book Club: Is Your Child’s Brain Starving?
By Michael R. Lyon MD and Christine Laurell, PhD
Michael Lyon went from overweight academic underachiever to graduating as the top male student in his high school a year later, thanks to a total change of diet and lifestyle. He ultimately became a medical doctor involved in research on nutrition. This book is an inspiring guide to better brain function through diet and lifestyle changes. The minor downfall is the promotion of supplements he has helped to develop, but it is still a valuable book for parents and has a good recipe section.
IQ and Nutrition
What if you could increase your child’s IQ with nutrition? Inhabitants of a tiny island off the coast of Japan have the highest IQ scores in the world and produce seven times as many geniuses as any other place in the world. Seniors living there don’t seem to struggle with cognitive decline either. The secret: DHA, an essential fatty acid found in fish, krill, squid and some algae. The brain is made mostly of fat, 60% of which is DHA. DHA is found in mother’s milk and has long been recognized as aiding IQ scores in children. Almost everyone nowadays is deficient in DHA. This may be one of the reasons for the increased rates of ADHD, learning disabilities and autism as well as increasing rates of Alzheimer’s disease and other age-related cognitive problems.
