Tag: health

  • Exercise and mental health

    Exercise and mental health

    Marrying your movement to your mood

    Life does get in the way

    Exercise and poor mental health are at war with each other: exercise can be an effective treatment for a condition that, by its very nature, dampens your will to move.

    Most exercise programs don’t consider psychological hurdles. Motivation is the nucleus of self-improvement. It is the ocean between should and can. Mass market programs are made to be sold; asking “Is this even possible for you?” is a poor retail tactic.

    The most important point when motivation is at play is just emphasizing that any exercise is better than none.

    A systematic review and meta-analysis of 15 prospective studies of nearly 200,000 people noticed “significant mental health benefits from being physically active, even at levels below the public health recommendations.”

    Quality, not quantity. Never mind 150 minutes—let’s start with five.

    There’s such a thing as too much

    In fact, too much physical activity too quickly can manifest as a form of self-harm, masking important emotions.

    Listen to your body

    A structured exercise program can be a catalyst. However, trusting yourself and being in touch with your emotions is paramount. Whatever gets you out the door: do you like to walk, play tennis, hike?

    Antidepressants have the common side effect of weight gain, which can lead to body dysmorphia. While both sexes can feel pressure to conform to a societal norm, men suffer differently.

    Some men are trying to achieve an unrealistic goal, which leaves them in a state of dissatisfaction. While chasing it, they’re still doing things that seem outwardly healthy, like going to the gym. They’re eating food in what seems to be a healthy manner, but perhaps that has led them to use performance-enhancing drugs. It circles back to just being someone who is trying to deal with those demons themselves and not seeking support.

    It’s a beautiful thing to move in your body, be in your body, and just listen.

    Sources of hydration for exercise

    watercarbonated water is just as effective
    sports drinksmake your own by adding 1/2 tsp (2 mL) of salt per litre of water, along with some sweetener or fruit.
    coconut watercontains high levels of potassium
    chocolate milkcontains the necessary fat and protein
    green teaimproves the function of the body during exercise

    How to get started

    • Start simple.

    • Do what you enjoy.

    • Set reasonable goals.

    • Try not to think of exercise as a chore.

    • Plan for, and accept, setbacks.

    Article Courtesy of Alive Magazine
  • Smarty plants

    Smarty plants

    Why their memory and communication matter for our health

    Plants can “remember”

    Plants have a kind of memory. For example, sunflowers track the sun throughout the day, return to their starting position at night, and anticipate sunrise even in total darkness. Similarly, albizia tree leaves open and close in rhythm with daylight cycles, continuing their movement even when placed in a dark environment.

    Certain species of seeds have been shown to “remember” the daylight conditions their parent plants experienced, which determines when they germinate. In some cases, these memory-driven adaptations last for decades, helping to ensure survival in specific environmental conditions.

    Plants as timekeepers

    Beyond memory, plants also display a remarkable ability to measure time. Some seeds require specific night lengths to trigger germination, demonstrating an internal biological clock. For instance, begonia seeds will not sprout unless nighttime darkness falls below a particular threshold.

    Other plants, like bamboo, seem to take timekeeping one step further. Certain varieties bloom and die in synchronization across the globe despite growing in different conditions. This finding suggests an innate, built-in calendar that spans years or even decades.

    Plants communicate through chemical signals

    Perhaps the most fascinating discovery has been that plants “talk” to one another (and to other organisms) through chemical signals. When attacked by herbivores, plants release airborne compounds that act as distress signals, warning neighbouring plants to activate their defenses. Some even enlist the help of insects. When under threat, certain plants emit chemicals that attract predatory insects to eliminate their attackers.

    Many plants use specific chemical compounds to attract pollinators. Some even mimic pheromones or give off scents resembling rotting meat to trick insects into visiting. Others, like the skunk cabbage, generate heat to amplify their scent and attract pollinators.

    What this means for us

    Understanding plant “intelligence” can reshape the way we interact with nature. Here’s how these findings can be applied in practical ways.

    Better nurturing and relating to plants

    If plants are capable of memory and communication, how we care for them matters. Recognizing their ability to respond to environmental cues can help us cultivate healthier, more resilient plant life.

    Designing healthier spaces

    Urban planners are increasingly implementing research that suggests green spaces improve air quality, reduce stress, and enhance well-being. They’re betting that urban environments that integrate plants with known adaptive behaviours into their designs can benefit residents in multiple ways.

    Creating therapeutic environments

    The presence of plants has been shown to lower anxiety and boost mood. Understanding plant behaviour could inform how we design healing spaces, such as hospitals and therapy rooms.

    As plant research continues, we may uncover even deeper insights into their cognitive-like abilities. Recognizing plants as active participants in ecosystems, not just as resources, can help us create more sustainable, healthy, and harmonious environments for both humans and plants alike.

    By Adam Meyer

    Article Courtesy of Alive Magazine
  • Meditation, mindfulness, and mental health

    Meditation, mindfulness, and mental health

    Combatting the loneliness epidemic

    What if you could be even 1 or 2 percent happier?

    Meditation, even for a few minutes at a time, can be hugely beneficial.

    You are not alone in being lonely

    The extent of mental illness has disproportionately increased post-COVID. The pandemic forced people who were already experiencing stress into isolation, and loneliness is a breeding ground for anxiety.

    Loneliness has become the biggest epidemic that the world is facing. We spend more time on the internet scouring the news, which is negative. It makes us feel even more lonely because we fear that nobody cares for us—which is unfounded— and that loneliness just pervades.

    Mindfulness, one type of meditation, can be an elixir. It’s interesting to understand why it is necessary and why it works.

    Pay attention to what you pay attention to

    The brain wants to put as much as possible into the unconscious, which helps you to get through life quickly. But that knowledge base is marked by emotions.

    This accumulation of unacknowledged emotions can be manifested as forms of stress. This is where mindfulness can be helpful as a method of recognizing and slowing that process.

    Mindfulness is the deliberate, intentional focus in a nonjudgmental way. By being aware of how crucial your attention is, you can understand that <where> you put your attention has an impact on who you are and—more importantly—who you’re going to be.

    This is the first step toward a meditation practice. Without self-awareness you’re a cork in the ocean. By paying attention deliberately, and being aware of more positive things, you’re creating a future for yourself that’s going to be more positive, and one you’re more connected with.

    Breathe through it

    calm and control your breathing is a powerful tool. We can use the breath to control our anxiety and our mood.

    Try the pranayama breathing technique or joining a yoga practice at a local community centre—readily available and inexpensive—since this also combats loneliness.

    The admonishments to “keep in shape” and “stay healthy” are associated almost solely with our bodies from the neck down. But the benefits of being mindful, and learning to calm and relax our thoughts, are incontrovertible.

    Therapists use the “thought train” analogy: you are a passenger on a train; the passing landscape represents your thoughts. Allowing the thoughts to simply pass by, without judgment, is the essence of mindfulness, and the seed of meditation.

    What self-care really means

    Research has consistently shown that mindfulness improves brain volume, increases the grey matter, lessens the chances of dementia, and reduces depressive symptoms and anxiety. There are cardiovascular benefits: reducing chances of stroke and heart attacks, and immune function increases.

    By Kenny Bodanis

    Article Courtesy of Alive Magazine
  • Rest up

    Rest up

    It’s Rest and nonrest

    According to research, the state of rest doesn’t occur from the activity itself, but rather from when there is harmony between our feelings, motivations, and actions. This harmony cultivates calm, confidence, and belonging. By contrast, the state of nonrest is defined by <dis>harmony of our feelings, motivations, and actions, which leads to tension and energy depletion.

    We are continuously moving between rest and nonrest. When we feel tense and fatigued, we should take it as a cue to restore harmony.

    Keys to foster rest

    We can cultivate harmony between our feelings, motivations, and actions by embracing the following concepts.

    Natural rhythms

    Align with the natural rhythms of the day, month, and season. For example, take a rest as you transition from one task to another in the day and honour how you feel in the winter versus the summer.

    Letting go

    You don’t have to do everything yourself. Trust and have confidence in others, allowing them to help you.

    Safe relationships

    Being accepted without judgment and not having to behave in a certain way is conducive to rest. Invest your time and effort into beneficial relationships and walk away from toxic ones.

    Pleasure and creativity

    Appreciate the beauty in nature, music, and art. Take the time to not only to take in and enjoy the beauty, but to also answer the call to create what you’re compelled to create.

    Feeling rested

    Mental-emotional health

    We feel mental fatigue after prolonged periods of cognitive activity. Mental fatigue is a psychobiological state involving cognitive decline, reduced accuracy, and slower reaction time. Symptoms may include temperamental depression, moodiness, and changeability, which may create relationship difficulties and challenges at work; it can sometimes lead to substance abuse.

    Rest Rx: Research shows that listening to music and binaural beats helps ease mental fatigue. Having a regular meditation practice may also reduce the negative effects of mental fatigue.

    Physical health

    When we’re physically fatigued, we can experience symptoms ranging from insomnia, chronic pain, digestive issues, heart conditions, and gynecological problems. While there isn’t a biological explanation for every physical symptom of fatigue, researchers have developed an umbrella term for exhaustion-related symptoms, called persistent physical symptoms (PPS).

    Rest Rx: Research shows that nonsleep deep rest (NSDR) improves physical readiness, exercise recovery, tension, emotional balance, negative affect, and overall stress. In this study, the NSDR was elicited by lying down on a mat in a dark, quiet room and doing 10 minutes of guided meditation exercises.

    By Cassie Irwin, ND

    Article Courtesy of Alive Magazine
  • Invasion of the body snatchers

    Invasion of the body snatchers

    Invasion of the body snatchers

    Autoimmune diseases are on the rise (and what you can do about it)

    The rates of the most common autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, lupus, and multiple sclerosis, are on the rise―but there is hope for prevention and management.

    What’s in the name: defining autoimmune diseases

    Autoimmune diseases happen when your immune system, which is supposed to protect your body from harmful invaders like viruses and bacteria, mistakenly attacks healthy cells.  This results in chronic inflammation and damage to various tissues and organs in your body, which can trigger an array of health concerns, like arthritis.

    Unlike other diseases caused by external factors, this immune malfunction makes autoimmune diseases harder to diagnose, as symptoms can overlap with many other conditions and vary widely from person to person.

    The causes of autoimmune disease

    Researchers continue to debate various questions about the underlying causes of autoimmune diseases like lupus and multiple sclerosis.

    Most theories boil down to two key factors: your genetics and your environment. Genetic triggers cannot be altered, but degenerative factors like exposure to toxic elements, infections, or chronic stress can be avoided with lifestyle changes.

    Optimize your diet

    Being overweight or obese raises your risks, so eating a healthy diet is foundational. Exactly what you eat is key, too. There’s a correlation between inflammation and both the development and the symptoms of autoimmune diseases.

    Concentrate on anti-inflammatory foods, including leafy greens, fatty fish, nuts, and seeds. That’s the focus of diets like the autoimmune protocol (AIP) diet, which has been shown to help with inflammation-linked health concerns. Reduce the intake of processed foods, refined sugar, and trans fats. Prioritize foods rich in probiotics such as yogurt and fermented vegetables, as well as prebiotic fibres, which help maintain the gut―an important factor in immune function.

    Sweat it out

    Research suggests that regular physical activity can help to both prevent and manage the inflammation and common symptoms, such as chronic fatigue, of autoimmune diseases.

    You don’t need to be a gym rat to reap the benefits. If you’re struggling with pain, mobility, or fatigue, gentle forms of exercise like yoga and tai chi can do the trick.

    When to talk to a doctor

    There are some situations where factors are simply out of your hands. But you’re still empowered to take control of your health. Regular monitoring can catch early signs if you’re at higher risk due to family history. Blood tests and symptom tracking can make a big difference.

    If you notice persistent symptoms or have a family history of autoimmune conditions, consult a healthcare provider. Early detection and management are crucial to improving your quality of life.

    by Joshua Duvauchelle

    Article Courtesy of Alive Magazine

  • The brain’s role in immune health and allergies

    The brain’s role in immune health and allergies

    The brain’s role in immune health and allergies

    The two systems are in constant communication

    The immune system

    Made up of structural barriers, organs, white blood cells, proteins, and chemicals, the immune system protects us from foreign antigens and helps our bodies heal from infections and injuries. To do this, the immune system and the nervous system maintain extensive and elaborate communication.

    This system has two pathways, a gas pedal (flight or fight pathway) and a brake (rest and digest pathway).

    We know that the brain influences the process of inflammation as part of the immune system’s fight against injury or infection. Too much inflammation can lead to problems, like chronic pain or diseases. The brain can help keep this in check, but, if it’s overwhelmed by too much stress or illness, inflammation can cause harm.

    What does the brain have to do with allergies?

    The allergic response

    In some cases, the immune system reacts by making antibodies to attack allergens that aren’t otherwise harmful. When someone with an allergy is exposed to the allergen, the immune system’s antibodies release histamine into the bloodstream that can cause symptoms, including inflamed skin, sinuses, airways, or digestive systems.

    Allergy symptoms can occur for the first time at any age, and can be affected by hormones, stress, smoke, medications, perfume, or environmental irritants. Some allergies can be outgrown, such as children’s allergies to certain foods. Airborne allergens can strike seasonally, during pollination, or year-round in the case of dust mites and animal dander.

    The brain’s role

    The brain plays a key role in the allergic response by directing the immune system how to respond. During times of stress, illness, or other factors, such as hormonal changes, our immune systems may be weakened, causing allergic reactions to be more severe.

    The brain’s inflammatory response to allergens becomes chronic with repeated exposures to the allergen, which creates long-term effects on the affected areas of the body, such as airways, eyes, and skin.

    Brain health ties to allergies

    Poor lifestyle habits—like lack of sleep, improper diet, chronic stress, and sedentary lifestyle—can lead to poor brain health, which, in turn, can result in higher sensitivity to allergens and more allergic reactions.

    Other strategies for maintaining the health of our brains and, thus, our immune systems include:

    • Engaging in regular exercise and physical activity
    • Avoiding excess alcohol, smoking, and other chemical exposures
    • Continuing to challenge our brains as we age by learning new things, staying socially engaged, and promoting new neural connections
    • Staying aware of the impacts that common diseases like high blood pressure, diabetes, and inflammation can have on brain health
    • Ensuring a well-balanced diet that avoids excess neurostimulants, like caffeine, and chemicals, and focuses on antioxidant-rich vegetables, healthy omega oils, and optimal hydration

    by Joanne Peters

    Article Courtesy of Alive Magazine

  • Maintaining the brain as we age

    Maintaining the brain as we age

    Maintaining the brain as we age

    How to leverage nutrition and lifestyle science to slow brain aging

    A 2024 brain-imaging study in older adults compared intake measures of key nutrients with signs of brain health, identifying the foods and nutrients most strongly associated with slower brain aging.

    Omega-3 fatty acids

    Individuals who demonstrated signs of delayed brain aging tended to have higher bodily concentrations of the anti-inflammatory omega-3 fatty acids Inflammation is considered a hallmark of brain aging as it disrupts the blood-brain barrier, making the brain more susceptible to structural damage over time.

    EPA and DHA are found in fatty fish like salmon, sardines, and trout, while ALA is found in flaxseed, hempseed, chia seed, soy-based foods, and walnuts.

    Carotenoids

    Oxidative stress, which carotenoids help to combat, is considered another hallmark of brain aging. It’s unsurprising that a high carotenoid intake was associated with better brain health.

    Carotenoid sources include spinach, kale, bell peppers, tomato, watermelon, broccoli, carrots, grapefruit, and cantaloupe.

    Vitamin E and choline

    Having higher bodily levels of vitamin E is associated with better cognitive health. Vitamin E is found primarily in nuts, seeds, leafy greens, and fish.

    Choline is a precursor to creating a compound known as phosphatidylcholine, which populates brain cell membranes and regulates the release of various neurotransmitters required for optimal brain function. Choline is found in foods including eggs, edamame, cauliflower, beef, chicken, peas, pork, broccoli, and milk.

    The gut-brain connection

    Older adults with cognitive issues are much more likely to have a gut microbiome characterized by imbalances in good and bad bacteria, with an overrepresentation of pro-inflammatory species.

    A healthy gut microbiome produces beneficial compounds known as short-chain fatty acids (SCFAs), which have an anti-inflammatory influence and facilitate healthy gut-brain communication via multiple pathways.

    These influences include enhanced nutrient absorption and keeping the intestinal lining strong, thus preventing toxins from entering the blood stream and crossing the blood-brain barrier via the gastrointestinal tract. This is where polyphenols come in.

    Polyphenols―the gut-brain connectors

    Polyphenols are a family of plant-based compounds known to encourage gut bacteria to produce beneficial SCFAs.

    In 2018, Neurology published a study—involving 1,329 older adults followed over 12 years—that found those in the highest consumption category of polyphenols had a 50 percent lower risk of dementia than those in the lowest consumption category.

    Easy ways to boost your dietary exposure to polyphenols include cocoa powder, ground flaxseed, artichoke, blueberries, and more frequent use of culinary herbs/spices.

    by Andy De Santis, RD, MPH

    Article Courtesy of Alive Magazine

  • Staying young with friends

    Staying young with friends

    Staying young with friends

    How social relationships can lead to better health outcomes

    An abundance of research indicates that the quality of our social relationships can play a critical role in our well-being as we age. The strength of our social ties may even have effects on our physical health, contributing to how well we age.

    Importance of meaningful relationships

    In an analysis of data from a longitudinal study, my colleagues and I found that individuals with greater social support and community cohesion experienced better mental health later in life, particularly amongst those who had had challenging childhoods.

    Among the resources examined, the quality, rather than the quantity, of these relationships was found to offset some of the negative experiences that participants had had in early life, leading to greater resilience and better mental health as they grew older.

    Functions of friendship

    A systematic review of adult friendship and well-being speaks to several important functions of close adult friendships, including three forms of social support:

    • Emotional support: friends offer acceptance, sympathy, love, and encouragement—a critical buffer against life’s stressors.
    • Instrumental support: friends may also provide practical help, such as financial assistance or help with daily tasks.
    • Informational support: friends share advice or guidance as a key function of friendship.

    And the six functional components that generally determine the quality of the relationship include the following:

    • Help, which includes the three aforementioned forms of social support.
    • Stimulating companionship, which involves participating in activities with another person.
    • Emotional security, in which close friends provide a sense of safety during new or challenging situations, thus reducing stress.
    • Reliable alliance, where trust and loyalty form the foundation of any deep friendship, making sure someone will always have your back.
    • Self-validation, where friends provide the reassurance and encouragement needed to maintain a positive self-image.
    • Intimacy, where the willingness to share personal thoughts and feelings builds a unique bond that is essential for emotional well-being.

    Health benefits of strong social relationships

    A recent study found that social isolation reduced physical activity levels in older adults, leading to diminished cognitive performance. This was especially evident in individuals over 65, with effects on memory and executive function. This research emphasizes that staying socially connected, either through direct interaction or through group activities, can significantly affect the physical and mental aspects of aging.

    Conversely, loneliness and social isolation have been linked to a higher risk of developing health issues such as cardiovascular disease, cognitive decline, and even premature mortality. Social isolation can reduce motivation for physical activity, and loneliness can increase stress levels, contributing to a range of health problems.

    Embrace and cultivate rich relationships

    Take this time to reflect on the people in your life. Which relationships bring you joy and fulfillment? Who can you reach out to today to make a positive connection? Whether it’s a close friend or a family member, deepening your social ties may bring health and happiness into your life.

    Healthy aging is more than a matter of diet and exercise—it’s also about keeping those rich relationships that help us bloom, even as we grow older.

    by Theodore D. Cosco, PhD (Cantab), CPsychol

    Article Courtesy of Alive Magazine

  • Extend your biological clock

    Extend your biological clock

    Extend your biological clock

    Time keeps moving forward, and while we can’t turn back the clock, maybe we can “slow it down” a bit. Biological age assesses the vitality of your cells, offering insights beyond the measured years on a calendar. This differs from our chronological age, which is simply the number of years we’ve lived. Biological age consistently outshines chronological age in predicting health; a younger biological age often means better health and reduced age-related disease risk. You can help nudge your body’s internal timekeeper to adopt a more relaxed pace, ensuring your cells and tissues remain as lively as your spirit.

    Foods that fuel longevity

    Nutrition is crucial for preserving youth. A diet rich in antioxidants, healthy fats, and nutrients can noticeably decelerate aging. Foods like berries, nuts, leafy greens, and fish support skin and body wellness.

    Move it or lose it

    Exercise is not just about staying fit—it’s also about keeping your spirit young. Regular physical activity boosts endorphins and enhances mood, while also preserving muscle and bone strength. Whether you dance, practise yoga, or make time for a brisk walk, daily movement wakes up your body and keeps you feeling young.

    Sleep―your secret weapon

    Quality sleep is essential for cellular repair and rejuvenation, aiding muscle recovery, memory consolidation, and hormone regulation. While sleeping, your brain clears out toxins that accumulate during the day, boosting mental clarity and cognitive function. Restful sleep does wonders for your long-term health. And, it’s nature’s simplest (and cheapest) beauty secret.

    Social relationships help us live longer

    Human connection acts as a powerful ingredient for a longer, happier life. Chatting with friends, sharing a laugh, or just knowing someone’s got your back can help slow down your biological clock. Join a book club, volunteer at your local library, take that Italian cooking class you’ve always dreamed about, or invite your neighbour to go for a walk.

    Maintain your zen (and your youth)

    Chronic stress accelerates aging by raising cortisol levels, leading to inflammation and skin issues. Practices like yoga, meditation, and deep breathing can effectively manage stress. Stress significantly impacts skin health, making relaxation a vital antiaging strategy.

    Lifelong learning―stay curious

    A curious mind is a youthful mind. Embracing new challenges isn’t just soul enriching—it can add years to your life. Curiosity and a love of learning keep the brain agile, so engage in interesting hobbies, pick up that book you keep meaning to read, or learn a new skill. Be a student for life.

    The power of positivity―laugh your way to a longer life

    Positivity enhances mental and physical health, boosting immunity, reducing stress, and extending lifespan. Cultivate optimism through affirmations, social connections, self-care, and humour. Laughter, a natural stress reliever, lightens life’s burdens

    by Nancy Hillis

    Article Courtesy of Alive Magazine

  • Break free from conventions with traditional medicine

    Break free from conventions with traditional medicine

    Break free from conventions with traditional medicine

    Bridge the gap between conventional and traditional medicine to enhance health

    Traditional Chinese medicine

    Traditional Chinese medicine (TCM) revolves around qi, a concept in Chinese culture describing the energy that flows through everything. An imbalance of qi can cause disease. The ancient Chinese believed that good health comes down to achieving an equilibrium between your internal organs and natural surroundings. Acupuncture, tai chi, and cupping therapy are all TCM modalities.

    Traditional Indian medicine

    In India, traditional medicine is divided into three categories: Ayurveda, Siddha, and Unani. Ayurveda, the most used, is a holistic, personalized system aimed at promoting longevity. As in TCM, Indian medicine is centred on balancing bodily organs and external elements.

    Traditional Indigenous medicine

    For centuries, Indigenous populations in North America have practised their own traditional forms of wellness through ceremonies; plant, animal, or mineral-based medicines; energetic therapies; and physical or hands-on techniques, all of which rely upon an emphasis on Mother Earth.

    Traditional African medicine

    Traditional African medicine is deeply rooted in the spiritual, with many practitioners using divination to connect with the gods and ancestral spirits for diagnosis before treatment with herbal medicines.

    How is traditional medicine different?

    Traditional medicine is often treated as pre-scientific, but a lot of conventional medicines come from plants. For example, aspirin was derived from the bark of a willow tree and morphine is extracted from the opium poppy, while vincristine—long-used in chemotherapy treatments—was isolated in 1961 from a Madagascar periwinkle flower.

    Benefits of traditional medicine

    One of the key benefits of traditional and alternative medicine is its holistic approach to health. Alternative medicine practitioners often spend over an hour with a patient each session, addressing a myriad of different concerns.

    Complementary and alternative medicines

    HerbUses
    garlicmay help reduce inflammation, cholesterol, blood pressure, and blood sugar levels and to help support immunity
    gingermay help treat nausea, heartburn, and bloating; may help reduce inflammation
    elderfloweris used to help treat colds, flu, and constipation; may help lower blood pressure
    ginsengmay boost energy and sex drive
    shea butteris anti-inflammatory; protects skin cells; is used to treat skin and eczema
    ashwagandhamay reduce inflammation, pain, and anxiety
    cuminmay help reduce cholesterol; may help maintain healthy blood sugar levels
    turmericmay help treat arthritis pain, anxiety, and inflammation
    cardamommay help treat nausea; may help to reduce blood pressure, blood sugar, inflammation
    echinaceamay help treat colds, flus, infections, and wounds

    Article Courtesy of Alive Magazine