Tag: lifestyle

  • Underappreciated habits for a healthy brain

    Underappreciated habits for a healthy brain

    It’s more in your power than you think

    Have you come across any deep-seated beliefs about brain health? How about: “Dementia runs in my family; there’s little I can do about it.” Or “Diet and lifestyle can’t do much past a certain age; damage has already been done.” Let’s take a closer look at these ideas.

    Your brain wants you to sleep better

    Good-quality sleep may help reduce your risk of developing dementia, while poor sleep can reduce stress tolerance and may increase risk of depression.

    Regular bedtime and wake-up times and a screen-free bedroom can help improve sleep quality. Skip the night cap, since alcoholic beverages can affect the brain in two ways―they can fragment sleep, potentially impacting brain health, and they can also cause brain shrinkage over time, even with low to moderate consumption.

    Oral health is brain health

    Our oral microbiota affects brain health and cardiovascular health,  while tooth decay and tooth loss are associated with higher the risk of dementia. Diet also influences oral bacteria.

    A Mediterranean-like eating pattern, rich in whole foods and low in ultra-processed foods, promotes a healthier oral microbiota. Moreover, 10-year adherence to the MIND (Mediterranean-DASH intervention for neurodegenerative delay diet), no matter the age, was associated with a 25 percent lower risk of developing Alzheimer’s disease.

    Can you hear me now?

    Age-related hearing loss can increase the risk of cognitive impairment, cognitive decline, and dementia. Limit exposure to loud noise and wearing protective gear whenever you can (concerts included!).

    The connection between heart and brain

    Cardiovascular health is essential for brain health, though that connection is often forgotten. Research points to an association between high blood pressure in midlife and a higher risk of cognitive decline and dementia. Managing high blood pressure with a whole foods diet and regular exercise also benefit the brain. These lifestyle changes can improve cardiovascular function and lower the risk of heart and brain disease over time.

    Brain-bolstering foods

    A daily handful of blueberries can help improve memory, reduce the risk of cognitive decline, and lower systolic blood pressure.

    A daily serving of dark leafy greens can help slow down age-related cognitive decline. As for the magical “fruit” (yes, beans), regular consumption is also associated with a lower risk of cognitive decline.

    The advice is simple: opt for a plant-centred diet (it doesn’t need to be exclusive) that’s rich in polyphenols, protein, and healthy fats—derived from various sources, including veggies, fruit, coffee, tea, legumes, whole grains, and nuts and seeds—to help reduce the risk of cognitive decline and neurodegenerative disease.

    By Daniela Ginta

    Article Courtesy of Alive Magazine
  • Routines for resilience

    Routines for resilience

    Creating healthy habits to help us thrive

    In today’s fast-paced world, routines can anchor us to peace and calm—helping us to manage cognitive load, imbue everyday activities with meaning, and live more harmoniously with the Earth.

    What’s in a routine?

    Chances are, you repeat many habits every day without thinking: going to bed after the sun sets, taking a shower in the morning, and packing yourself a lunch for work. These are known as “primary routines,” or routines around sleep, diet, and hygiene that are essential to human functioning.

    Secondary routines, such as leisure, socializing, exercise, work, and studying, help to support our mental health and give meaning to our daily lives. Regular repetition of a routine can help develop it into a habit—an action to which you’re so accustomed that it becomes almost involuntary.

    What can routine do for you?

    Routines sometimes get a bad rap in cultural discourse, particularly as we age. We’re told that we shouldn’t allow ourselves to get stuck in a “rut”; however, most people find that some degree of structure in their lives allows them to flourish.

    Routines help people reduce anxiety by being able to predict what their days and weeks will look like. In turn, reducing anxiety over our life’s structure can help free up access to our prefrontal cortex, the part of our brain that allows us to think logically.

    Feel the rhythm, your way

    Routines can support you emotionally, physically, and mentally. Simple swaps, like walking to work when it’s nice out instead of driving, can help you get your steps in and may reduce symptoms of depression and anxiety.

    Morning routines, such as having a cold shower, drinking a glass of water upon waking, and getting some sunlight, can boost energy levels and improve overall health. Integrating routines into your workday, such as stretching every hour or having a cup of herbal tea after lunch, can help you to improve emotional regulation and find meaning in your day. Studies also show that regular self-care routines may even improve health outcomes for older adults suffering from chronic illness.

    Sync with nature

    Building routines also offers a way to connect more deeply with nature, which is associated with positive mental health benefits. Learn about Indigenous perspectives on seasonality, which call for us to connect with the landscapes around us; eat local, seasonal foods; and embrace the changing of the seasons.

    Try intentionally structuring your day around the movement of the sun: waking to catch its first morning rays, using its high-noon position as a cue to do some midday movement, and limiting access to screens once it has dipped below the horizon.

    Give yourself grace

    Remember to respect your body’s biological boundaries. If you’re naturally a night owl, implementing an early-morning routine may not last long. Aim for a routine that, above all, feels sustainable. Finally, don’t be afraid to shake things up if you feel a routine is no longer serving you.

    By Isabela Bonnevera

    Article Courtesy of Alive Magazine
  • Cozy fitness

    Cozy fitness

    How to stay active, energized, and healthy this fall

    When the air turns crisp and the sun sets before dinner, finding motivation for boot camps at dawn or punishing cardio can be difficult. Enter cozy fitness—a gentler, more intuitive way to exercise that works with the season, not against it. Think flexible, feel-good movement that boosts energy, lifts your mood, and supports your immune system.

    Move with the seasons

    Fall weather can be unpredictable, so your fitness routine should be flexible.

    Have an alternative indoor plan

    Having backup plans for any workouts that you might do outdoors or that require travel is important during the fall and winter; you never know what the weather will do. If you plan on running outdoors but it’s rainy or windy, it’s a good idea to have a replacement form of exercise you can do indoors so you don’t miss out on exercise.

    Grab the morning

    However, you should still try to get outdoors during the transition to darker and colder weather, especially in the morning. Getting morning sunlight can help with regulating your sleep, moods, and energy levels. Just a simple morning walk, or even some stretches on your deck in the light, is a great way to take advantage of this.

    Find your motivation

    Outdoor activities, such as trail running, forest hikes, and foraging walks, can get you moving in the fresh air while keeping your immune system strong. Add in the natural beauty of fall leaves and earthy scents, and you have a recipe for motivation. Tracking your steps or using a fitness watch can also help you stay aware of how much you’re moving, especially when you’re inside more often.

    Choose cozy, feel-good workouts

    Cozy fitness is all about low-impact movement that supports your mental and physical health:

    • yoga
    • Pilates
    • resistance bands
    • light free-weight training

    Try making your movement enjoyable by adding a little ambiance; some people like to turn the lights low and light a candle to make their environment even cozier.

    Include some cardio

    Engaging in cardiovascular exercise, especially brisk walking or light aerobic movement are key to increasing circulation and bringing more blood to the brain.

    Remember strength training

    A walking pad at home or a quick bodyweight routine can be just as effective as an intense gym session, especially when performed consistently. Consider strength training at least twice per week, even if you just perform some challenging bodyweight movements.

    Support your mood through movement

    Fall and winter bring not only more darkness but also more cases of seasonal affective disorder (SAD), a type of depression that occurs with the onset of shorter days. Fortunately, exercise can help, especially if you engage in an activity you enjoy doing.

    By Adam Meyer

    Article Courtesy of Alive Magazine
  • Put summertime sleep problems to bed

    Put summertime sleep problems to bed

    Strategies to help children get the sleep they need

    Good sleep and happy moods

    School is out and so are bedtime routines. Some kids can handle disrupted sleep schedules better than others can. Longer stretches of daylight and sweltering heat that carries into the night can impact children’s ability to fall asleep.

    Also, despite the appeal of “relaxed” bedtimes, kids who don’t sleep well become more sensory-sensitive, and some children really struggle with the lack of routine, which is reason enough to stick to the usual.

    Consistency pays off

    Our kids relish the magic of summer as much as we did once, so it matters that we mix summer fun with bedtime routines that maintain optimal sleep times. Parents can promote a healthy secretion of melatonin (the sleep hormone) by helping kids have a regular bedtime and waking time, and by exposing them to morning daylight.

    If sleep times get out of whack, adjust summer sleep schedules gradually. It takes approximately two weeks to get back on track, depending on the age of the child. Go for increments of 10 to 15 minutes daily and make sure to adjust not only bedtime but also wake time and mealtimes, which are key to maintaining the circadian rhythm.

    Summer sleep basics

    Dark, cool bedrooms are best for sleep. Use blackout curtains if summer’s later sunsets interfere with sleep and, if needed, an unobtrusive nightlight.

    Cool can be more difficult as summer heat sets in. Hot nights can increase the risk of fatigue and poor sleep quality, and they make it difficult for children to settle as body temperature needs to stay cool to enable sleep.

    If air conditioning is not an option, there are alternatives. Keep the bedroom dark during the day and keep the hot air out as much as you can. Running a fan with a bucket of ice in front of it or hanging damp bedsheets over an open window can also work.

    Create sleepiness

    Getting kids outside to play can help to build tiredness. A cool bath or shower, putting away screens (at least one hour before bedtime), dimming lights, and reading together can all help to prepare for sleep. Cooling body temperatures approaching bedtime coincides with an increase in melatonin, which also helps with falling asleep.

    Balancing summer magic and good sleep routines may not always be easy, but it’s a part of what memories are made of … drifting off to sleep (eventually) knowing that summer doesn’t last forever–and you made the best of it!

    Sleep matters

    • Children between five and 13 years old need 9 to 11 hours of uninterrupted sleep per night, while those between 14 and 17 years need between 8 and 10 hours.
    • Melatonin levels peak in early childhood and decrease as children transition into puberty and adolescence.

    By Daniela Ginta, MSc

    Article Courtesy of Alive Magazine

  • Through the fog

    Through the fog

    Hope and healing beyond conventional chronic pain methods

    The ebb and flow of chronic pain is tough to navigate. A complex and deeply personal experience, it comes crashing in waves on some days and feels like treading water on others.

    The complexities of pain

    Fibromyalgia, arthritis, herniated discs—the list of chronic conditions is varied and long. Without effective treatment, the pain associated with these conditions can affect many aspects of life, including work, social functions, and family life.

    The complex nature of chronic pain often demands a multifaceted approach to treatment. By exploring and combining alternative treatments with traditional ones, we can create a personalized path toward greater comfort, balance, and overall wellness.

    The need for a new approach

    While conventional medicine provides essential tools—medications, surgical interventions, counselling—they often aren’t enough to fully address the root cause of pain.

    Alternative therapies can offer ways to manage symptoms and restore a sense of control over your body―to complement conventional methods, rather than replacing them.

    Alternative pain relief options

    Integrating alternative approaches into a broader pain management strategy may also empower one to actively participate in the healing journey.

    TENS

    Transcutaneous electrical nerve stimulation (TENS) provides a mild electrical current to the nerves. It’s thought that this offers pain relief by blocking or altering the perception of pain and raising the body’s endorphin level.

    Sound therapy

    Used to influence a person’s physiological and psychological states, sound therapy is thought to help recalibrate the brain’s perception of pain and discomfort and promote relaxation.

    Examples of sound therapy can include the following:

    • chimes
    • singing bowls
    • chanting
    • drumming
    • music

    Other excellent modalities

    Other complementary alternative therapies include acupuncture, massage therapy, and meditation.

    Although it may be an ongoing challenge, with a holistic approach that embraces both modern medicine and alternative healing, we can shift focus from pain to self-care and from limitation to possibility.

    Catch some zzzs

    Even short bouts of sleep can often feel elusive when dealing with chronic pain.

    Some simple tips can help alleviate or improve your health outcomes; after all, <some> relief is better than no relief:

    • Try relaxing distraction: Look into guided meditation or rhythmic breathing to alter your focus.
    • Take pain medications right before bed: Help your body relax and feel more comfortable when trying to wind down.
    • Stay consistent: Aim to fall asleep and wake up at the same time every day to create a routine.

    Eating for chronic pain

    Anti-inflammatory foods, such as the following, can help manage symptoms and improve pain outcomes:

    • fatty fish (salmon, sardines)
    • leafy greens (kale, spinach)
    • fruits (berries, grapes)
    • nuts (almonds and walnuts)
    • seeds (chia, hemp)
    • extra-virgin olive oil
    • tomatoes
    • citrus fruits (grapefruit, oranges)
    • whole grains (wheat, brown rice)

    By Melissa Curman

    Article Courtesy of Alive Magazine

  • Tech neck

    Tech neck

    How screen time is straining your body

    Tech neck: how screen time is straining your body

    From laptops to smartphones, screens have become a constant companion in modern life. But the hours we spend hunched over our devices are contributing to a common complaint known as “tech neck.”

    Characterized by neck stiffness, headaches, and shoulder pain, the condition is largely the result of prolonged forward head posture while looking down at screens.

    When the head tilts forward, the strain on the neck increases dramatically. Research suggests that even a modest downward tilt can place several times the normal load on the cervical spine. Over time, this posture can irritate muscles, compress joints, and lead to chronic tension in the neck, shoulders, and upper back. Many people also experience tension headaches or eye strain, especially after long stretches of computer work.

    Fortunately, a few small changes can make a big difference.

    Adjust your screen position Ideally, the top of your computer screen should be at or slightly below eye level so you’re looking straight ahead rather than downward. If you work on a laptop, consider using a stand or stack of books to raise the screen and pair it with an external keyboard.

    Check your posture: Sit with your shoulders relaxed and your ears aligned over your shoulders—not drifting forward. Your feet should rest flat on the floor, with knees roughly level with your hips.

    Use ergonomic micro-adjustments Instead of staying frozen in one position, shift your posture frequently. Adjust your chair angle, change the angle of your screen, or sit slightly farther back for a few minutes. These small movements help prevent muscle fatigue and reduce tension buildup.

    Protect your eyes Eye strain can contribute to neck tension because people tend to lean forward when they struggle to see clearly. Follow the “20-20-20 rule”: every 20 minutes, look at something about 20 feet away for at least 20 seconds to relax the eye muscles.

    Stretch it out Simple stretches throughout the day can help counteract screen-time strain.

    • Chin tuck: Sit tall and gently draw your chin straight back, as if making a double chin. Hold for five seconds and repeat five times to strengthen deep neck muscles.
    • Shoulder rolls: Lift your shoulders toward your ears, then roll them back and down. Repeat 10 times to release upper-back tension.
    • Neck side stretch: Tilt your left ear toward your left shoulder until you feel a gentle stretch along the opposite side of your neck. Hold for 15 seconds and repeat on the other side.

    By Carimé Lane

    Article Courtesy of Alive Magazine

  • Lead an anti-inflammatory lifestyle

    Lead an anti-inflammatory lifestyle

    A few lifestyle changes can make all the difference

    Inflammation is a process of immune activation the body takes to defend against infection, toxins, or tissue injury, with the purpose of healing the body’s tissues. Our immune cells “turn on” inflammation in response to perceived threats by secreting an array of chemical mediators called cytokines, which can be measured in the blood, such as interleukin 6 (IL-6) and C-reactive protein (CRP).

    When prolonged, however, chronic low-grade inflammation becomes the common underlying pathway of a myriad diseases. These include skin conditions, arthritis, heart disease, cancer, and even depression. Most commonly, the factors contributing to chronic inflammation involve diet, the gut microbiome, toxic chemical exposures, bodyweight, and chronic stress.

    Eat a healthy diet

    The standard Western diet is characterized by consumption of processed and ultra-processed foods. The chronic, low-grade inflammation caused by such metabolic excess has been called “meta-inflammation” and has been linked to the development of heart disease and cancer.

    Diets such as the Mediterranean diet, characterized by high consumption of vegetables, fruits, whole grains, legumes, and fish are associated with lower inflammatory cytokines in the blood compared to high-caloric intake and consumption of sweets, refined cereals, processed meats, snacks, and sugary drinks.4 Ultra-processed foods may also contain harmful chemicals, such as bisphenol or phthalates, which have been associated with higher levels of IL-6 and CRP.

    Engage in regular exercise

    Fat tissue secretes inflammatory cytokines, and exercise can suppress this activity. Exercise actually causes muscle to release -inflammatory cytokines.

    The Canadian 24-Hour Movement Guidelines recommend performing a variety of types and intensities of physical activity:
    • moderate to vigorous aerobic physical activities for at least 150 minutes per week
    • muscle strengthening activities using major muscle groups at least twice a week
    • several hours of light physical activities, including standing

    Stepwise strategy to reduce inflammation

    StrategyHow-to
    reduce sugar intakehalve the sugar in your tea or coffee; better yet, don’t use sugar at all!
    improve sleepgo to bed one hour earlier
    break up your stressengage in prayer, meditation, or spiritual reading 10 to 20 minutes a day
    forgivenessexpress forgiveness toward those who’ve offended you (“I forgive her”) so you can let go of those grievances
    sense of purposebook time to spend doing something <fun> with your kids or spouse, or a hobby on your own
    exercisewalk laps around the arena or field instead of sitting while at your kids’ sports practices
    increase antioxidantsensure half your plate contains vegetables and fruits (rich in phytonutrients); consume antioxidant-rich teas like green tea, dandelion, and nettle
    improve microbiomeintroduce fermented foods like kombucha tea or unpasteurized sauerkraut

    By Heidi Fritz

    Article Courtesy of Alive Magazine
  • Better for one, better for all

    Better for one, better for all

    Reusable cups that help curb the spread of microplastics

    The problem with plastic

    Microplastics have also been found in soil ecosystems, potentially compromising crop health. Because microplastics can release harmful pollutants, we are seeing worldwide effects of the damage they can do to our oceans, lands, and air—and the materials we consume from those sources.

    The human cost

    As devastating as microplastics are for Mother Earth, they also pose a significant threat to human health. These particles find their way into our bodies through various channels, including food like seafood and honey, bottled water, and even the air we breathe. Microplastics have been found in human blood, breast milk, livers, and kidneys.

    While we are still learning about the effects of microplastics on human health, the initial research has been alarming. A 2023 study found that microplastics “can interfere with important biological processes in the human body and can cause disruption of the endocrine, immune system; can have a negative impact on mobility, reproduction and development; and can cause carcinogenesis.”

    A 2025 report from the University of New Mexico Health Sciences found that microplastics in human brains have increased 50 percent over the past 8 years, and dementia patients had 10 times as many microplastics present as the general population.

    Better for one, better for all

    One company that is stepping up to tackle the plastics problem is Better for All. Better for All has developed a reusable and biodegradable cup that is designed to replace single-use plastic cups.

    Their solution to the problem of single-use plastics lies in PHA (polyhydroxyalkanoate), a material that is reusable and non-toxic, can sustain heat up to 212 F, and is at-home compostable. This unique material is known as a biopolymer, which is a biomaterial made by living fermentation microorganisms.

    The main stage

    According to one watchdog publication, an average stadium uses 800,000 plastic cups for a year’s worth of concerts, and 571,659 cups throughout an NFL season. The Oak View Group, which founded a sustainability network that includes sites like the Prudential Center, Dodger Stadium, Fenway Park, Wrigley Field, and Citi Field, says that their members “currently divert an average of 32 percent of their waste through reusing, recycling, and composting.”

    With the addition of Better for All’s compostable cups, venues can see a major change in their microplastics contribution, without asking attendees to alter their behavior (or their favorite gametime beverage). The next time you see your favorite artist play a concert, or root for your home team at a game, you may be able to cheers to something pretty impressive—sustainability.

    By Laura Bolt

    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
  • 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