Tag: health

  • Unravelling the mysteries of memory

    Unravelling the mysteries of memory

    Unravelling the mysteries of memory

    Sharpen your brain with a deeper understanding

    Nearly half of us say we’re concerned about memory loss and declining brain health, despite these issues affecting a smaller group of people. These statistics reveal common misunderstandings about memory and encourage us to explore how we can keep our minds sharp at any age.

    The building blocks of memory

    Memory involves both conscious and unconscious processes. When learning a new skill, like riding a bike, you actively think about each action. Repetition moves this information into a subconscious part of the brain, where recall becomes automatic.

    Information is initially received through senses and encoded into the brain in visual, auditory, or semantic forms. Stored in areas like the hippocampus, this information can be retrieved when needed, prompted by cues such as questions, sensory experiences, or visual triggers.

    Short-term versus long-term memory

    Short-term memory holds information for seconds to minutes. Without effort to transfer it into long-term storage, it’s forgotten. Long-term memory retains information for days, years, or a lifetime, including memories from childhood or recent events.

    Stacking (and unstacking) the building blocks of memory

    Research shows that many can recall moments from when they were just two years old. As we age, brain networks become less segregated, making multitasking more difficult and increasing the risk of cognitive decline.

    Cognition begins to decline in our thirties, with more noticeable changes in our sixties and beyond. Memory can be affected by diseases like Alzheimer’s, which impair recall. As we age, information storage increases, and retrieval can slow down.

    How much of your brain do you really use?

    The myth that we only use 10 percent of our brains is false. Older adults often remember past events better than recent ones because memory-impairing diseases tend to affect parts of the brain responsible for recent information.

    Protect the building blocks of memory

    Lifestyle choices are crucial for brain health and memory preservation.

    Diet

    A healthy diet, such as the Mediterranean or MIND diets, emphasizes whole grains, fresh produce, and fish. Maintaining these diets over decades supports long-term brain health.

    Sleep

    Sleep is vital for clearing toxins and consolidating memories. Seven to eight hours of rest help the brain process and store new information. Even lying down with eyes closed offers rest.

    Exercise

    Physical activity helps re-establish brain connections and enhances encoding abilities. Just one session of exercise, like cycling, can improve learning, speed, accuracy, and memory recall. Exercise also guards against age-related cognitive decline.

    In summary, understanding memory and brain health highlights the importance of healthy lifestyle habits—balanced diet, restful sleep, and regular exercise—to keep our minds sharp at any age.

    By Joshua Duvauchelle

    Article Courtesy of Alive Magazine

  • Finding joy in the darkness

    Finding joy in the darkness

    Finding joy in the darkness

    Tips for coping with seasonal affective disorder

    Do you look forward to the coziness of colder months, or do you find yourself contemplating hibernation until spring? About 15 percent of Canadians experience variations of the winter blues, and seasonal affective disorder (SAD) affects two to three percent, especially women and younger people.

    For some, adjusting to rain, snow, and darkness is a matter of reframing their mindset. But beyond mindset shifts, there are ways to ease the seasonal journey.

    Shades of (winter) blues

    Winter blues are milder than SAD, a depressive mood disorder linked to seasonal changes. SAD usually occurs in fall or winter but can also happen in spring or summer.

    The blues may cause slight sadness, less motivation, and a desire to curl up with comfort foods. SAD, however, can be more severe—interfering with routines, social withdrawal, loneliness, irritability, weight gain, and disrupted sleep.

    Light levels matter

    Less sunlight affects serotonin, a mood-regulating neurotransmitter. Reduced light increases melatonin, making us sleepier. Low vitamin D levels, common in winter, are also linked to lower moods.

    Some find relief with light therapy—using bright light sources far stronger than regular indoor lighting.

    Plan for darker days

    Balancing hibernation and activity is key. Schedule regular social events like dinners or movie nights, and aim for daily walks. Talking about feelings can help; cognitive behavioral therapy is often as effective as light therapy.

    Setting up for sleep

    Too little sleep harms mood, but oversleeping can also be problematic. Maintaining consistent bedtimes and wake times, aiming for seven to nine hours, supports mood. Routine sleep patterns maximize mood-boosting benefits.

    Eat to support your body (and theirs, too)

    Regular mealtimes help regulate your circadian rhythms and improve mood. Feed your gut bacteria with fiber, protein, healthy fats, and unrefined carbs—they boost serotonin and support mental health.

    Taking care of ourselves during cold months doesn’t mean avoiding a “down” day. Observe, breathe deeply, and allow yourself slow, restful days. Balance is everything.

    By Daniela Ginta

    Article Courtesy of Alive Magazine

  • Exercise is critical to maintain your brain

    Exercise is critical to maintain your brain

    Exercise is critical to maintain your brain

    Vitality happens where sweat meets synapse

    Lost in the grunts, groans, reps, and sets, we might overlook and undervalue the remarkable impact exercise has on our most vital organ, the brain. Before we get to the sweat, let’s ground ourselves in science.

    Recent studies reveal a strong link between regular exercise and improved brain health. As little as 2.5 hours of physical activity weekly can enhance memory, cognitive efficiency, and problem-solving skills, while also slowing age-related decline and disorders.

    Let’s get moody … or not

    Exercise also influences mood regulation, acting as a powerful stress reliever. It promotes the secretion of endorphins, hormones, and neurotransmitters that elevate mood and boost brain function. These effects can begin after just one workout, rewiring neural pathways over time.

    Your brain on proteins

    The food we eat also impacts cognitive health. A 2022 Harvard study of over 77,000 people over 20 years found that replacing animal proteins with plant proteins reduced dementia risk by up to 26 percent. Incorporating a scoop of plant-based protein daily can be a simple step toward better brain health.

    Your brain on proteins

    The food we eat also impacts cognitive health. A 2022 Harvard study of over 77,000 people over 20 years found that replacing animal proteins with plant proteins reduced dementia risk by up to 26 percent. Incorporating a scoop of plant-based protein daily can be a simple step toward better brain health.

    Rewiring your circuits

    Neuroplasticity, the brain’s ability to create new pathways, is key to learning new skills and adapting. Cardiovascular exercise triggers biochemical changes, increasing growth factors that promote neuroplasticity and angiogenesis, or new blood vessel formation. This process helps improve brain function and resilience.

    Brain-boosting workout

    Try three rounds (or four if you’re feeling squirrely) of this cardiovascular, circuit-rewiring circuit to boost your brain and brawn.

    The World’s Greatest Stretch

    3 sets of 8 repetitions per side

    • Step into a lunge, placing your right hand inside your right foot.
    • Rotate your torso, reaching your left arm up, opening your chest.
    • Return to start and repeat on the other side.

    Walkout Push-Up

    3 sets of 10 repetitions

    • Bend at the waist, place hands on the ground, walk into a plank.
    • Perform a push-up, then walk hands back to standing.

    Wall-Sit Wall Angels

    3 sets of 12 repetitions

    • Lean against a wall in a squat position.
    • Extend your arms out to the sides at shoulder height, bend your elbows at 90 degrees, and press the backs of your hands against the wall.
    • Keeping your back and arms in contact with the wall, slowly slide your arms up overhead.
    • Continue to slide your arms upward as far as you can comfortably go without arching your back or allowing your arms to lift off the wall.
    • Hold the top position for a moment, then slowly lower your arms back down to the starting position.

    Land Swimmers

    3 sets of 30-second intervals

    • Lie face down, lift chest and legs slightly off the ground, keeping your neck in a neutral position.
    • Raise opposite arm and leg, hold, then switch sides in a controlled fluttering motion.

    Where to begin?

    If structured workouts aren’t your thing, incorporate activity naturally: park farther away, take the stairs, garden, cook, or do housework. The key is consistent movement, and the most beneficial exercise is one you will stick with, gradually increasing intensity while exercising safely. Moving more not only benefits your body but also keeps your brain sharp and resilient.

    By Brendan Rolfe, BA, DipA

    Article Courtesy of Alive Magazine

  • Fortify your immune system naturally

    Fortify your immune system naturally

    Fortify your immune system naturally

    Simple strategies to fortify your defense system and thrive this cold and flu season

    When fall arrives, the air becomes brisk and fills with the familiar scent of pencils, signaling a new school year. But along with that, harmful germs are also present, ready to strike. Luckily, there are simple ways to support immunity and stay strong against viruses.

    Illnesses to beware of this fall and winter

    Common illnesses include RSV, which causes cold-like symptoms; the flu, with a stuffy nose, sore throat, cough, body aches, and fever; the common cold, with similar symptoms minus aches and fever; and COVID-19, which can cause flu-like symptoms and, in severe cases, shortness of breath.

    Who’s most vulnerable?

    Children, due to their underdeveloped immune systems, are highly susceptible. Vulnerable groups also include those over 65, pregnant women, smokers, and people with chronic illnesses or weakened immune systems.

    What to eat for immune health

    Since the immune system and gut health are linked, focus on gut-supporting foods. Nutrient-dense macronutrients—carbohydrates, proteins, and healthy fats—are essential. Avoid simple carbs, sugars, and processed foods, which can cause blood sugar spikes and stress responses.

    Antioxidants

    Eat a variety of brightly colored fruits and vegetables high in antioxidants—such as berries, leafy greens, carrots, and squash—that offer anti-inflammatory and anti-aging benefits, and help prevent chronic diseases.

    Healthy fats

    Include healthy fats like extra-virgin olive oil, coconut oil, avocado, and nuts to combat inflammation and support cellular health.

    Fermented foods

    Foods with live bacteria—like kefir, sauerkraut, kimchi, and yogurt—provide probiotics that support gut health and the immune system.

    Herbal teas and soups

    Herbal teas, soups, and bone broth are nourishing and soothing. Add garlic and warming spices like ginger, cinnamon, and turmeric for their antioxidant and antimicrobial properties.

    Supplements for immune support

    While nutrients from food are ideal, supplements can help fill gaps. They are a convenient way to ensure adequate intake of immune-boosting compounds.

    Echinacea

    Echinacea has antiviral, anti-inflammatory, and antioxidant properties that may help reduce the risk of illness and ease symptoms.

    N-acetylcysteine (NAC)

    Found in onions and garlic, NAC converts in the body to cysteine, supporting glutathione production. It can thin mucus, reduce inflammation, and support immune function.

    Get active to activate immunity

    Exercise increases circulation of immune cells, helping detect and respond to illnesses earlier. It also flushes bacteria from the lungs and airways, with additional benefits like reduced stress and improved overall health.

    Prioritize sleep

    Sleeping less than seven hours increases cold risk. During sleep, the body builds defenses; without enough rest, it lacks antibodies to fight infections. Establishing a bedtime routine, avoiding screens, and limiting caffeine can improve sleep quality.

    De-stress

    Stress weakens white blood cells, making us more vulnerable to infection. Simple practices like yoga or relaxing teas can support mental and physical health.

    By Emilie Richardson-Dupuis

    Article Courtesy of Alive Magazine

  • Bring the outdoors in!

    Bring the outdoors in!

    Bring the outdoors in!

    How introducing indoor plants can awaken your senses

    As summer fades into cooler temperatures and shorter days, many people spend more time indoors. But you don’t have to lose your connection to nature. Bringing houseplants into your home can help you preserve a bit of summer and boost your well-being.

    The power of plants in person

    Plants can help improve your mood during seasonal transitions. Exposure to greenery, even indoors, has been shown to reduce blood pressure, heart rate, and stress hormones. Several studies confirm that having houseplants can elevate happiness and reduce symptoms of depression, especially during periods of limited outdoor activity.

    Simply grouping a few plants with a nearby reading nook can create a cozy, nurturing environment. Plants provide a sense of being embraced by nature, fostering comfort and happiness inside the home.

    Caring for plants and yourself

    Taking care of houseplants offers mental health benefits like increased life satisfaction and cognitive clarity. Nurturing plants requires responsibility—watering, feeding, and tending to them. Watching plants grow, produce buds, or sprout new leaves can bring feelings of achievement and joy.

    Research shows that repotting and caring for plants can reduce stress and lower blood pressure, providing physical health benefits alongside mental well-being.

    Ready to create your indoor garden?

    Start with easy, low-maintenance plants and expand your collection as you become more comfortable. Choose placement based on space and light: vines can hang from shelves, plants can cluster in sunny windows, and orchids thrive on bright kitchen windowsills.

    Select containers that match your interior style. Modern homes may benefit from sleek pots with clean lines, while varied levels of plant stands or podiums can add visual interest and depth to your indoor garden.

    Indoor plants serve as a reminder that spring and summer will return. The best plants are often the ones that excite you most—bringing a bit of nature’s beauty and health benefits into your everyday life.

    By Rebecca Heaton

    Article Courtesy of Alive Magazine

  • Finding balance at the autumnal equinox

    Finding balance at the autumnal equinox

    Finding balance at the autumnal equinox

    A time to get grounded and prepare for the colder, darker season ahead

    September 22 marks the autumnal equinox and the start of fall. It is one of two times a year when daylight and night are equal. In nature, plants and animals use this time to balance and store energy for the longer nights and colder weather ahead. Trees, for example, shed their leaves and focus on their roots—something we can emulate. It’s a good time to slow down, look inward, and let go of what no longer serves us.

    Start with the harvest

    During fall, it’s beneficial to focus on seasonal foods that support health and energy. Root vegetables and orange squashes are especially important, providing grounding and warming qualities for the body. These foods are rich in antioxidants like beta carotene and vitamin A, essential for healthy skin, bones, and organs. Traditional autumnal foods such as cranberries, salmon, and wild game also support immune health with their mineral and protein content.

    Support your immune system

    Supporting the immune system during fall is crucial to prevent seasonal colds and flu. Nutrients like beta carotene, vitamins C and D, zinc, probiotics, and protein are vital. Maintaining gut health is especially important, as the digestive tract is a key part of immune defense. Probiotics can help keep gut flora balanced, strengthening the body’s ability to fend off illness.

    The season of sleep

    Autumn’s cooler temperatures and shorter days can improve sleep quality, which benefits overall health, mood, and immunity. Less daylight leads to increased melatonin production, the hormone responsible for regulating sleep cycles. Tart cherries are a natural source of melatonin, and early research suggests that drinking tart cherry juice may promote better, longer sleep. Additionally, it’s ideal to have three hours between eating and sleeping to optimize both sleep and metabolic health.

    Self-care tips for autumnal mental health

    This season also offers an opportunity to nurture mental health. Engaging in simple self-care practices—such as reading, taking baths, or walking in nature—can help ground and center you. Autumn’s energy encourages grounding, centering, and nurturing oneself, which can be especially helpful during this reflective time of year.

    By: Stephanie MacDonald

    Article Courtesy of Alive Magazine

  • The skinny on sore throats

    The skinny on sore throats

    The skinny on sore throats

    Ways to soothe and prevent

    How to manage a sore throat

    Gargling with salt water hourly at the first sign may help reduce pain and inflammation. Stay home if sick, avoid irritants, and use a cool mist vaporizer if dry air worsens symptoms. Keep hydrated and rest. Warm drinks like tea with honey can soothe the throat.

    Viral or bacterial?

    Most sore throats—about 90 percent—are caused by viruses. Viral infections often accompany symptoms like runny nose and cough, while bacterial infections tend to be more painful and may cause fever and swollen lymph nodes. Bacterial infections, such as strep throat, require a swab and possibly antibiotics. It’s important to see a doctor for an accurate diagnosis, as antibiotics only work against bacterial infections and do not treat viruses.

    Using antibiotics unnecessarily can pose health risks. They can cause side effects like rash, nausea, diarrhea, and yeast infections, and more serious issues include <Clostridioides diffcile> infection (also known as C. diffcile or C. diff), which causes diarrhea that can lead to severe colon damage. Overuse or misuse of antibiotics also contributes to antibiotic resistance, a growing global health concern. Bacteria that become resistant no longer respond to these drugs, making infections harder to treat. The World Health Organization reports that antimicrobial resistance was responsible for over 1.27 million deaths worldwide in 2019.

    Most sore throats will resolve on their own with home care. Seek medical attention if symptoms are severe, last more than two days, or if you notice white or red patches on your tonsils, a high fever, swollen lymph nodes, or a rash.

    Prevention tips

    Supporting a healthy immune system through a diet rich in whole foods, regular exercise, and adequate sleep can help prevent sore throats. Good hygiene practices, especially frequent handwashing, are essential to avoid catching or spreading infections.

    By Joanne Peters

    Article Courtesy of Alive Magazine

  • Children and the flu

    Children and the flu

    Children and the flu

    Arm yourself and your kids for flu season

    The coming fall season brings back-to-school time as well as back-to-cold-and-flu time for many families. What better time to arm ourselves with the information we need to keep our kids—and ourselves—safe against the viral onslaught.

    What is the flu?

    Caused by influenza viruses A, B, or C, the flu is a respiratory infection lasting about a week to 10 days. Seasonal outbreaks involving influenza A or B occur between November and April. While it can be severe in a small percentage of children under five, only about 1 percent require hospitalization.

    How is the flu different from a cold?

    The flu has a rapid onset of more severe symptoms compared to a cold. Flu symptoms include headache, chills, cough, fever, loss of appetite, muscle aches, and tiredness, sometimes with nausea, vomiting, and diarrhea. Fever lasts 3-4 days, with illness resolving in 7-10 days, and can be infectious for up to a week.

    A cold typically involves a runny nose, watery eyes, and sore throat, with milder symptoms developing gradually.

    How can influenza be prevented?

    Influenza spreads through droplets in the air and via contact with contaminated surfaces like toys or doorknobs. Since the virus can survive up to 48 hours on surfaces, frequent handwashing is essential. Other strategies include staying home when sick, teaching children to cover coughs and sneezes, and disinfecting surfaces.

    Can natural health products help in prevention?

    Natural health products can support immunity and reduce complications from secondary infections.

    • Probiotics have been shown to reduce respiratory infections, including the flu, by strengthening immune response.
    • Echinacea may stimulate immune activity and has been linked to fewer respiratory infections and flu cases when used preventively.
    • Vitamin D deficiency is associated with increased risk of respiratory infections; supplementation may help prevent influenza, especially in deficient children.
    • Medicinal mushrooms like turkey tail, shiitake, reishi, and chaga contain compounds that modulate the immune system and have shown antiviral activity in vitro.

    How do you treat the flu?

    Mild flu symptoms in children are best managed with supportive care: hydration, light clothing, and a comfortable environment. Tepid baths and cool-mist humidifiers can help reduce discomfort. Honey lozenges (for children over 3) and saltwater gargles can soothe symptoms.

    Over-the-counter cold medicines are not recommended for children under 6 without a doctor’s approval. Aspirin should never be given due to Reye syndrome risk.

    Treating with natural health products

    To reduce symptoms and disease duration, consider echinacea, elderberry, or vitamin D, tailored to your child’s age.

    • Elderberry has antiviral and anti-inflammatory effects and has been associated with reduced upper respiratory symptoms.
    • Echinacea at the start of symptoms may shorten illness duration and promote viral clearance.

    A naturopathic doctor can develop a customized protocol for your child at the first signs of cold or flu.

    By Heidi Fritz, MA, ND

    Article Courtesy of Alive Magazine

  • Tapping into the mind-body magic (and science) of EFT

    Tapping into the mind-body magic (and science) of EFT

    Tapping into the mind-body magic (and science) of EFT

    The surprising power of a simple, gentle technique

    “I wish I could just press a button and make this go away!” Whether “this” is physical or psychological (or both), many have wished for an easy fix. While the magic button doesn’t exist, proponents of EFT (emotional freedom technique) have found a method that often yields impressive results.

    A simple but powerful intervention

    EFT, also known as tapping, blends cognitive therapy with acupressure principles from traditional Chinese medicine. Practitioners tap on specific points on the body while focusing on particular issues or emotions. The more specific the focus, the more effective the process, though multiple sessions can address complex problems. This mind-body approach aims to reduce stress and promote emotional and physical healing.

    What’s going on when we tap?

    Tapping appears to calm the amygdala, the brain’s stress response center, decreasing cortisol production—the hormone linked to stress. Studies suggest EFT benefits mental health by reducing anxiety, PTSD, depression, and overall stress.

    In addition to psychological benefits, EFT has shown effectiveness in alleviating physical pain. Focusing attention on pain while tapping seems to decrease brain activity in pain-processing regions, leading to reduced pain severity and interference. This can enhance quality of life, especially for chronic pain sufferers.

    The body as messenger

    EFT trials also demonstrate the deep connection between mind and body. The body often signals subconscious issues through physical sensations. For example, a neck ache might symbolize frustration or annoyance, while foot pain could reflect an inability to tolerate certain life circumstances.

    Understanding the language of the body allows somatic therapies like EFT to help interpret and address these messages more effectively. Recognizing physical sensations as signals from the subconscious can guide healing and emotional release.

    While EFT may not instantly resolve all problems, it is a proven, accessible tool for managing both emotional and physical discomfort. Whether using simple steps or working with a certified practitioner for more complex issues, EFT offers a promising approach for those seeking relief.

    By Heather Burt

    Article Courtesy of Alive Magazine

  • Pain points

    Pain points

    Pain points

    Turning to the breath and body for more balanced sleep

    When struggling with pain, it can be extraordinarily difficult to sleep, yet sleep is the very thing that heals or eases pain. While pharmaceutical interventions are often prescribed, breathwork, meditation, and understanding pain can also bring relief and rest.

    Painful nights

    Physical pain can hinder finding a restful sleep position. Pain during the day, along with restrictions on movement and exercise, can impact sleep quality. This creates a cycle: disrupted sleep at night and reduced activity during the day, which further worsens sleep and pain sensitivity.

    Whether from injury, headaches, arthritis, or chronic conditions, this cycle can make restful sleep impossible, increasing fatigue and pain sensitivity.

    Beginning with the basics

    Pain is the body’s way of recognizing harm or damage. It’s a feedback loop providing sensory information on tissue health, experienced as fast, reflexive, or slow, chronic sensations. Pain is felt through sensory nerves that report across muscles, bones, organs, and vessels, relayed via pathways to the brain.

    Further foundations

    Sleep is a vital rhythm for health, necessary for digestion, circulation, menstruation, and respiration. Each core process depends on sleep, and pain can disrupt these cycles.

    Putting things together

    Pain interferes with sleep by making core processes more difficult. When in pain, the body releases chemicals associated with the fight-or-flight response, which counteracts the calm needed for deep sleep. This stress cycle worsens sleep quality, increases pain, and hampers healing, creating a vicious cycle with added stress on the body.

    Bringing in breath

    While many products aim to improve sleep, breathwork offers a simple, effective approach. Breathwork involves consciously engaging with breathing to alter feelings, reduce pain, manage chronic symptoms, and combat sleep issues.

    Breath is an ancient, powerful medicine. Practices focusing on breath awareness and control can significantly impact stress, pain, and sleep quality.

    Five stories

    Breathwork changes breathing patterns and posture, influencing the body’s pressure distribution. The body has multiple diaphragms, including the pelvic floor, which work together. Proper movement of these diaphragms maintains nervous system balance and supports restful sleep. When diaphragms stop functioning rhythmically, tension builds, making quality sleep difficult.

    Diaphragmatic breathing

    Deep, intentional diaphragmatic breathing slows the heart rate, stabilizes blood pressure, reduces cortisol, and activates the vagus nerve. It can support symptoms of chronic pain, irritable bowel syndrome, anxiety, and sleep disorders.

    Daily activities, like washing dishes or walking, can be turned into mindful breathing exercises. Paying attention to how you breathe during routine tasks encourages slower, more aware breathing, promoting relaxation.

    A sigh of relief

    Focusing on and mobilizing diaphragms through attentive breathing helps sense internal states, reducing pain and stress, and improving sleep. Developing awareness of these internal processes can foster better rest and pain management.

    By Deena Kara Shaffer, PhD

    Article Courtesy of Alive Magazine