Tag: lifestyle

  • Homegrown garments

    Homegrown garments

    Homegrown garments

    Bringing textiles back to the land

    Contrary to appearances

    You wouldn’t know it to look at them, but our standard wardrobe picks leave a carbon-emissions wake larger than the aviation and shipping industries combined. Churning out the latest jeans or moisture-wicking shirts en masse takes a whole lot of water, chemicals, and underpaid labour—realities that go unseen by most of us in North America.

    Harder to ignore, since no body or waterway can escape it, is the problem of microplastics pollution caused in large part by polyester’s growing ubiquity in clothing.

    Consumers are purchasing at five times the rate they did two decades ago and tossing at a rate of one garbage truck every second. Not exactly a recipe for a livable planet or a fulfilling way to relate to our goods.

    Weaving an alternative

    Fibresheds are a response to this. Like a watershed, a fibreshed is a network of producers and processors supplying their region with local and sustainable garment materials.

    Pioneered in California in 2011, fibreshed organizations now exist across the US, Canada, Europe, and beyond. Everyone from shepherds, flax growers, and spinners to natural dyers, mill owners, and designers are collaborating to build a sustainable garment system that develops local livelihoods and stewards the air, land, and water.

    Tailored approach

    “Fibre,” under this model, might be linen (from flax), hemp, cotton, silk, hides, wool, or any other plant or animal material appropriate to the place and conducive to a “soil-to-soil” cycle. At this smaller, more intentional scale, seed varieties and animal breeds can be chosen for local hardiness and compatibility with the bioregion.

    Cultural fabric

    Fibresheds also help develop the deep repositories of skills and knowledge required to grow natural fibres and turn them into usable textiles. There is a need for infrastructure (small-scale mills, for example), and for human experience with different materials and processes―challenges that are best tackled collectively.

    The goal is to have thriving cottage industries and local economies, plus the resilience of knowing how to clothe ourselves sustainably amid whatever environmental, economic, or political disruptions occur.

    What you pay for

    The truth is that this “farm-to-closet” approach doesn’t come cheap. The first step toward affordability is, of course, to consume less. Mending and repurposing are equally essential.

    If you do invest in a wool sweater, linen pants, or a pair of buckskin moccasins made ethically from the land and people of your region, you’re bound to hold that item dear and, chances are, it will be a very long time indeed before you toss it. Even then, it can return to the soil with no harm done.

    by Jackie Skrypnek

    Article Courtesy of Alive Magazine

  • Calling Dr. Tree, MD

    Calling Dr. Tree, MD

    Calling Dr. Tree, MD

    In 2023, health workers and volunteers planted more than 1,000 trees at Edmonton’s Grey Nuns Community Hospital. It’s all part of a nationwide movement to tap into one of the most well-documented forms of healing medicine: nature, green spaces, and forests.

    Trees are medicine

    Trees for Life, a national organization focused on creating a “healthier, happier Canada by planting native tress where we live, work, and play,” worked with the city in 2023 to plant nearly 20,000 trees across Edmonton, including the ones at Grey Nuns Hospital. Today, the hospital’s staff, patients, and the broader community have access to an enhanced public greenspace.

    It was the charity’s biggest tree-planting project in its history, but it wasn’t just about beautifying an urban space—it’s also the irrefutable evidence of how forests and nature improve every aspect of our general wellness and health.

    Take mental health, for instance. Researchers at Stanford University found that simply being exposed to nature decreased overall risks of mental illness.

    But that’s not all:

    • People with an office view of trees take fewer sick days and see a significant rise in productivity compared to those who don’t.
    • A systematic review of more than 50 different studies found that access to nature significantly reduced the odds of mortality from heart attacks and other cardiovascular diseases.
    • Hospital patients with a view of trees recover faster than patients who don’t have an outdoor view or who have a view but without trees.

    Experts say there may be many reasons for this since trees contribute numerous benefits, including increasing an area’s oxygen levels, muffling sound pollution, and creating cleaner air. While the underlying factors are multifaceted, the results are clear.

    And you can see that taking shape from coast to coast to coast.

    The growing movement to plant trees for health

    In 2023 alone, Trees for Life worked with 19 partners and 2,400 volunteers to plant 137,000 trees in Alberta, Ontario, and New Brunswick.

    Other organizations and projects include the Canadian Health Care Forests by the Canadian Coalition for Green Health Care; Trees for Hamilton, which recently worked with St. Joseph’s Urgent Care; and the City of London’s Million Tree Challenge, which has partnered with health care facilities like London Health Sciences Centre.

    From fewer hospital visits to lower reported stress and anxiety levels, these tree projects align perfectly with these hospitals’ goals. It’s a movement that continues to gain momentum to this day.

    by Joshua Duvauchelle

    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

  • 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

  • Taking metabolic health to heart

    Taking metabolic health to heart

    Taking metabolic health to heart

    Understanding and improving your metabolism

    Can you be gifted an efficient one at birth? Or be cursed with a slow metabolism that, like a rusty engine block, churns out more smoke than speed? Or can you craft one to your liking with proper fuel and maintenance?

    The answer is as complex as the metabolism itself.

    Born this way

    Your metabolism is basically what’s keeping you alive. It’s breaking down food; it’s giving you energy; it’s keeping all of your systems running. Your cells are then using that as fuel and pumping out energy that your body uses. So, it’s all of the systems working together to allow you to live. The source of fuel is vital, but not everyone is born with access to the same class of vessel.

    People are born with certain genetics that determine their basal metabolic rate, but there are other factors like disorders of the thyroid gland that affect individual metabolisms.

    If your thyroid gland makes more hormones, your heart rate will speed up and your metabolism speeds up. Hypothyroidism is an autoimmune disease, but this time the antibodies actually destroy the thyroid gland, and you get the opposite: you get weight gain, you feel sluggish, and the metabolism is slow.

    Fuel to burn long and strong

    Maintaining a healthy gut begins with reaching for healthy food source. Try a daily diet of whole foods like the Mediterranean diet and DASH (dietary approaches to stop hypertension), which recommend lean meats; poultry and fish; and proper amounts of fruits, vegetables, and sources of healthy oils and plant proteins.

    Exercise (but have fun doing it!)

    Using your energy through exercise is vital to keeping your metabolism in good working order. People who exercise raise their metabolic rate, so if you keep in shape, your basal metabolic rate will be higher.

    What is most important about exercise is wanting to exercise. A recent study reported in Frontiers in Psychology drew a direct link between how much people enjoyed their exercise and how likely they were to continue exercising. So choose something you enjoy—be it walking, playing tennis, or weight lifting—and be consistent.

    Just breathe—and sleep

    Finally, proper rest is absolutely vital. Our bodies do important work overnight so that we wake up the next morning ready to go again. Good sleep benefits weight management. But if you’re stressed, this can make it harder to sleep well, which in turn can make it harder to lose weight; stress elevates cortisol levels that can lead to weight gain, thus impacting our metabolic and cardiovascular health.

    For people who may have trouble gearing down after their day—for instance those of us who may have a hollow leg but a hassled brain—try meditation, even if it’s just three minutes per day.

    by Kenny Bodanis

    Article Courtesy of Alive Magazine

  • The heart-gut connection

    The heart-gut connection

    The heart-gut connection

    How a healthy gut improves your heart (and vice versa)

    Most cases of premature cardiovascular disease are preventable. A growing body of research points to an oft-overlooked factor that can help you avoid heart disease and improve your overall wellness: the heart-and-gut connection.

    Your gut microbiome influences your heart health

    Researchers have found that most adults have poor gut health, with the majority of people experiencing regular symptoms, including bloating, cramping, and abdominal discomfort, that indicate an opportunity for gut-health improvement.

    Research shows that a healthy gut may have the following effects:
    ● improved cholesterol numbers
    ● better blood pressure support
    ● better fat metabolization
    ● healthier heart contractions and regular heartbeat maintenance

    This link between a healthy gut and a healthy heart is likely due to the chemical compounds produced by the good bacteria in your digestive system, as well as how a healthy gut is better equipped to help process and break down the foods you eat. And many of the things that affect gut health have also been linked to heart health.

    Take smoking as a prime example. Smoking is one of the biggest risk factors for heart disease, and smokers also have higher numbers of “bad” bacteria in their guts compared to those who don’t smoke (on par with those who have IBD).

    Improve your lifestyle and improve the heart-gut connection

    Your gut health has a direct correlation with heart health, and the things that are good for improving your cardiovascular wellness are also associated with enhanced gut health. Both aspects of your health are influenced by the same lifestyle factors, allowing you to tackle these two major health concerns in a significant and practical way.

    Eat more fibre

    Foods rich in fibre, including fruits, veggies, and whole grains, promote gut health, reducing harmful compounds linked to heart disease.

    Fibre doesn’t just improve gut health, but it’s also directly linked with improved cardiovascular health. A study following participants on a high-fibre diet over six months reported a 15 percent reduction in systolic blood pressure, 28 percent lower blood sugar levels, and 23 percent reduced triglyceride levels.

    • Eat less processed foods, which throw off the gut microbiome, leading to increased inflammation, and are also linked to a significant increase in heart disease.
    • Eat more fermented foods like yogurt and sauerkraut, which help populate your gut with beneficial bacteria while improving cholesterol levels and other heart disease risk factors.
    • Exercise regularly to significantly reduce heart disease risk and improve the diversity and abundance of beneficial bacteria in your gut.
    • Increase your hydration to support healthy digestion and maintain the balance of bacterial and immunological functioning in the gut.
    • Regularly wash your hands, which minimizes the risk of introducing bad bacteria into your gut.

    by Joshua Duvauchelle

    Article Courtesy of Alive Magazine

  • Climb beyond your limits

    Climb beyond your limits

    Climb beyond your limits

    How to adopt healthy habits, one step at a time

    Habit stacking for health and fitness

    Habit stacking is the process of slowly pairing an established habit with a new one to create transformation over time. For example, if you’re already going for daily walks, why not try adding a five minute guided mediation while doing so?
    A big part of what habit stacking refers to is having discipline. That can manifest in a lot of ways, but whatever a person is doing, having discipline is what ensures it gets done.

    The power of a focused mindset

    Habit stacking requires a lot of work to build, hone, and adhere to routines, but it’s important to recognize that we’re also human. There are days we don’t feel like doing it. In these times, try slogans that motivate you. If you’re looking for an excuse to skip the gym, you might use, “I’m a person who goes to the gym when I don’t feel like going to the gym.” But it’s also important to listen to your body’s needs.
    For anyone who wants to make changes this year but feels overwhelmed or fears failing, try embracing the process. Transforming your life in 2026, whether that means adopting a plant-based diet to improve your heart health or focusing your workouts on improving your metabolic fitness, happens one step at a time.

    Habit stacking for all levels

    Ready to get stacking? Whether you’re a newbie or a habit-changing pro, this guide will help you make positive changes more easily.

    LevelFormulaExample
     beginnerAfter/before [current habit], I will [new habit].After I make tea in the morning, I will journal for 5 minutes.
     intermediateAfter/before [current habit], I will [new habit 1]. After [new habit 1], I will [new habit 2].Before I close my laptop for lunch, I will spend five minutes listening to a guided meditation. After I finish my lunch, I will take a 15-minute walk before I return to work.
     advancedAfter/before [current habit], I will [new habit 1]. After [new habit 1], I will [new habit 2]. After [new habit 2], I will [new habit 3].Repeat another chain of habits in a different part of the day.After I take my vitamins in the morning, I will put on my workout clothes. After I get dressed, I’ll go for a 20-minute run. After my run, I’ll drink a glass of water.After I eat dinner, I will wash my dirty dishes. After the dishes are clean, I will wipe down the kitchen. After the kitchen is clean, I will do 15 minutes of yin yoga.

    by Karli Petrovic

    Article Courtesy of Alive Magazine

  • Food waste and packaging sustainability

    Food waste and packaging sustainability

    Food waste and packaging sustainability

    Global waste reduction targets

    With the United Nations’ Sustainable Development Goals including a 50 percent per capita reduction in global food waste by 2030, the pressure is on to find ways to extend shelf life and make better use of our food.

    Enter packaging. Shrink wrap on an English cucumber protects these thin-skinned staples from bruising, drying out, or being exposed to too much moisture and rotting. Polylactic acid (PLA), used to make compostable plastic clamshells, improves blueberry shelf life.

    But are we trading one problem for another when we opt for produce packaged in plastic to keep it fresher longer?

    When biodegradable or compostable doesn’t help

    Many of the existing biodegradable or compostable plastics used for packaging end up in landfills because they only break down in specific conditions and often not fast enough for most commercial compost facilities, where turnaround time is one to three months.

    Packaging with a label on them are automatically diverted to landfill because the labels are made of different material that would contaminate recycled plastic.

    Calling all YIMBYs (yes, in my backyard-types)

    The backyard compost heap is where yard waste, food scraps, and some compostable packaging breaks down into humus, a dark, granular substance that can be added to soil to condition it—and grow more food right outside your door.

    One of backyard composting’s greatest benefits is that it’s done at the source, making it more cost-effective than municipal options. Unlike municipal green bins, however, backyard composters are no place for meat, bones, or animal fats. Putting those items in the backyard composter can attract pests. It can also harbour pathogens, such as E. coli, if the pile is not hot enough to kill them off.

    Local versus organic versus natural

    It’s enough to make one’s brow furrow. Should you choose food produced locally or go organic? Does it have to be one or the other? And what the heck does “natural” mean?

    CSAs = local, organic, and natural

    Community-supported agriculture (CSA) models consist of consumers who buy a share of a growing season upfront and are paid in dividends of fresh produce as it’s harvested.

    Local = environmentally friendlier

    Local conventional produce also has its benefits, aside from travelling a shorter distance to get to your table. It often comes with less plastic packaging. Think berries sold in paperboard pints that can be torn up and thrown in the backyard composter or tossed in municipal green bins.

    And “natural” = …

    As for natural food, the US Food and Drug Administration defines it as free of added colour, artificial flavours, or synthetic ingredients. Unlike organic, however, it’s not an entirely regulated term, which can naturally lead to consumer confusion.

    by Tiffany Mayer

    Article Courtesy of Alive Magazine

  • Beating winter blues

    Beating winter blues

    Beating winter blues

    Strategies for getting out of our heads and thriving all winter long

    The beginning of a new year brings rejuvenation, goal creation, soul searching, and hope. New year, new you … right? Unfortunately, it’s not always that simple—the bleak winter months can make it hard to realize everything we set our minds to.

    About 15 percent of Canadians report having seasonal depression. Does winter get you down? It doesn’t have to; there are plenty of simple strategies to help mitigate the effects of the season’s gloom.

    What causes winter depression?

    Seasonal affective disorder (aptly referred to by the acronym SAD) is a yearly recurring form of depression that usually coincides with the onset of fall and ends around spring. The loss of natural light impacts our circadian rhythms; our bodies produce more melatonin and less serotonin, reducing our energy levels and overall feelings of happiness.

    What are the symptoms of SAD?

    Some symptoms of winter-onset SAD include the following:

    • oversleeping
    • craving more carbs; overeating
    • weight gain
    • irritability
    • trouble concentrating
    • feelings of hopelessness and guilt
    • loss of interest in social activities
    • negative thoughts

    Who is most vulnerable?

    Women and girls are disproportionately more affected by SAD than men and boys, likely due to hormonal differences and different social expectations. Onset of SAD often occurs in early adulthood.

    How do we get out of our heads?

    Exercise

    Physical activity releases mood-boosting chemicals and, although it may be harder to feel motivated to get active, it’s perhaps even more crucial this time of year when the body is deprived of happiness chemicals dopamine and serotonin.

    Socialize

    Socializing is another key factor. Connecting with others can greatly reduce feelings of isolation and stress and help us feel supported and loved.

    Meditate

    Meditation has been shown to diminish symptoms of depression and anxiety by shifting the brain away from negative thoughts, calming the mind, and changing how the brain responds to triggering situations.

    Get more light

    Light therapy uses a flatscreen device called a light box that emits a strong fluorescent light to mimic the effects of sunlight and, over time, restore natural circadian rhythms. Usually administered for 30 to 60 minutes every morning, most notice results within three to five days.

    How do we affect SAD through diet?

    Eat healthy whole foods

    It’s important to maintain a balanced diet of high-quality foods, like fruits, vegetables, and whole grains, that nourish us with vitamins, minerals, and antioxidants,

    Supplement

    Because there’s less sunlight in the winter, we get less vitamin D, a nutrient that plays a key role in the development of the happiness chemicals in our brains.

    Probiotic supplements encourage the production of healthy bacteria in our gut, which produce serotonin that is then transmitted from the gastrointestinal tract to the central nervous system.

    By Emilie Richardson-Dupuis

    Article Courtesy of Alive Magazine

  • Kin from another kingdom

    Kin from another kingdom

    Kin from another kingdom

    A fresh relationship with houseplants

    Choosing houseplants tends to be more akin to shopping for a couch than adopting a pet―we see ferns and philodendrons as ornaments more than as companions. Yet a potted plant has much more in common with a dog than a lamp. Not only is it alive and in need of tending, but, as is becoming increasingly clear, the entire plant kingdom is more profoundly interactive than we’ve previously realized.

    They’ve got smarts

    A growing body of science is ascribing intelligence to plants. Some go so far as to call it consciousness. What appears to us to be motionless air and soil is actually boisterously alive with impulses, chemical signals, and vibrations being sent and received as plants communicate with fungi, insects, and one another.

    They might be busy discerning which insect is nibbling their leaves so they can chemically summon the precise predator needed, giving their kin photosynthesizing space by adjusting their own leaf arrangement, or counting daylight hours so they know when to germinate. Suffice it to say, plants are not just sitting mutely, looking pretty, and passively serving as animal food.

    Breathing partners

    The members of the plant kingdom we’ve brought home to live with us have a lot more to offer than mere décor. Certainly, houseplants improve our indoor air by exchanging carbon dioxide for oxygen. But they’re also capable of filtering pollutants like volatile organic compounds (VOCs) emitted by common building materials and furnishings. It takes more than a plant or two to reap these benefits, though, so be generous with that greenery!

    Keep ’em within view

    Studies show the simple sight of plants in our vicinity is sufficient to boost our mood, productivity, and even hospital recovery. Given that we spend roughly 90 percent of our time indoors, our foliar friends in pots become critical health allies.

    And within reach

    When we pluck plants out of their natural context―their native ecological web―they can no longer sustain themselves without our help (trimming dead leaves, watering regularly, adding soil nutrients, finding them the right spot in the window, etc.).

    Not only do these little interactions uphold our end of the domestic bargain, but small routine chores actually boost our own well-being. And plant care, specifically, has its benefits. For example, taking 15 minutes to repot an indoor plant is enough to measurably reduce stress and blood pressure.

    Housemates

    The field of plant science has only scratched the surface of how complex and animated the lives of plants are behind their slow and quiet facade. Even the idea that individuals within a species might have distinct personalities is being seriously explored. It’s not such a stretch, then, to see our ivy and aloe vera as true housemates.

    By Jackie Skrypnek

    Article Courtesy of Alive Magazine