Common Sense Solutions & Dieting

 

One thing I’d like every woman to understand is the true meaning of diet. I cannot emphasize enough how much potential harm comes from our society’s insistence that diet simply means restricting caloric intake to lose weight.

The current trend in maintaining a healthy weight is the non-diet approach for health, and although I say trend, it is more than just trendy.  It is not like the dozens of fad diets that have had brief popular appeal over the past fifty years that promise quick weight loss and often don’t deliver.

In my book—A Woman’s Guide to Healthy Aging- I look at some of the problems associated with our modern diet and consider some common-sense solutions that can help reduce your health risk for the long haul, I call this the non-diet diet.

The non-diet approach is a more balanced, realistic way to lose weight and maintain good health with nourishing foods, daily physical activity, positive thinking and smart life-style choices. This includes:

  • Making fibre your friend. Fibre keeps our digestive system running smoothly and also keeps us feeling full and satisfied longer.
  • Get cooking! Make healthier versions of your favorite take out—save time by buying pre-cut washed veggies.
  • Eat your fruit and veggies and your leafy greens
  • Boost vitamin B intake: Folate B12 and B6
  • Boost vitamin E intake
  • Add polyphenol-rich foods-brain foods that are powerful anti-oxidants: blackberries cherries plums, walnut halves
  • Reduce your fat intake
  • Increase your Omega 3-fatty acids
  • What your cholesterol
  • Get your daily calcium

Any way we look at it, regardless of our personal inclinations—whether we’re trim or we tip the scale, whether we live to run or we balk at running, whether we sleep like babies or get nothing better than a series of catnaps through the night—nutrition, exercise, and sleep are among the major factors that affect our health.

One very important thing to realize about these factors is that they are within our control.

Sure, other factors beyond our control also affect our health, including family history and genetic inheritance, sex, and age. We cannot modify those, but we can modify how we eat, how active we are, and how well we sleep. And for many of us, some modification is necessary if we want to live a long and healthy life.

Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

Workplace Health- Keeping a workplace healthy is all about prevention

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Workplace health is all about prevention. When one person gets sick, it can have a domino effect.  Soon everyone has ‘that cold so and so gave me’.  So, prevention is now more important than ever because this is the first generation that will not live longer than its parents. With an aging population and an increase in chronic health problems like hypertension, diabetes, and obesity on the rise, employers need to act. We can’t help getting older, but we can make changes in our lifestyle and prevent many of these illnesses.

Leading causes of death are all preventable. The way things are going now, 44 per cent of the population will be living with diabetes or pre-diabetes by 2025. The cost of diabetes to the Canadian economy will increase 25 per cent in seven years. Obesity is a trigger for other diseases and is also becoming more prevalent.  It doesn’t matter what diet or fitness regime one follows, it’s adherence that will make a difference.  As a family physician and Vice-President of Medical Affairs at Medisys Corporate health that provides employee health and wellness services to individuals and companies, we have a three-step philosophy to tackle this health issues.

  • The first step is to assess – identify major concerns within the employee population and define key performance indicators (KPIs).
  • The second step is to monitor – a physician will interpret the results and then monitor employee’s health changes and progress over time. They will determine the key focus areas for employee health services to address the issues.
  • The final step is to improve – deliver measurable wellness outcomes and drive employee engagement and participation in wellness programming.

According to a report by the SHRM Foundation, “more than 75% of high-performing companies regularly measure health and wellness as a viable component of their overall risk management strategy.” A survey conducted by Towers Watson and the National Business Group on Health “found that 83% of companies have already revamped or expect to revamp their health care strategy within the next two years, up from 59% in 2009. This year, more employers (66%) plan to offer incentives for employees to complete a health risk appraisal, up from 61% in 2009.

And it’s working! The Public Health Agency of Canada reported that by implementing a physical activity program, Canada Life in Toronto improved productivity and reduced turnover and insurance costs while achieving a return on investment (ROI) of $6.85 per corporate dollar invested.

A win –win for everyone. A solid return on investment for the company and a healthier employee and individual.

Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

Spring Cleaning – it’s Time to De-clutter Your Life!

shutterstock_335890811 (1)Spring cleaning is a time-honoured tradition of doing a deep clean of one’s home or a room.

In modern times, it’s also used as a metaphor for a time to reflect on our lives and look for ways to simplify or invigorate our lives. I look at it as a time to review expectations of yourself and others around you over the past year and whether you have been conscientious about saying NO and YES to yourself!

What that means is learning to make time for yourself. Setting time aside for exercise or reading a book or just relaxing, rather than meeting the expectations of others.

I know, it’s not easy with so many demands on our time these days between family, work and other obligations. It’s easy to put yourself and your needs last on the list. But here’s a strategy to consider, a way to prioritize the demands. Learn to say no. That’s right, say no.

No, I cannot take on more work, no I cannot accept that task, no we as a family cannot do more.

Here are three easy steps to learn:

  1. Open your month
  2. Say NO, thank you. It doesn’t work for me. Sorry, No
  3. Close your mouth. DON’T say “I’ll try” or “Maybe”. It is a clear, though polite, NO

And when you say No to something, you are, in reality,  also saying yes.
Yes to your health, Yes to your family, Yes to your life, Yes to a different priority.
Enjoy the YES and you have empowered yourself by saying NO.

So yes, spring cleaning and to de-cluttering and learning to say NO and appreciating the YES

Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

 

Mumps are making a comeback in Canada

shutterstock_337150673Check your vaccinations!
A rise in cases of Mumps in Canada has public health officials asking young adults to check if they need a vaccination booster. The standard vaccination is two doses starting with the first dose at 12 through 15 months of age, and the second dose at 4 through 6 years of age. Teens and adults also should also be up to date on their MMR vaccination. *(measles, mumps & rubella)

Mumps is a viral infection that is contagious and spread through saliva and respiratory droplets, causing swelling of the salivary glands. **   Prior to having a vaccination against mumps available in the mid-sixties in Canada, mumps among school-age children was common in fact a rite of passage.   In early 1970’s the vaccine was combined to offer protection against measles, mumps. and rubella. (MMR).

But providing a second round of the vaccine wasn’t practiced until the 1990’s, which has led to a small gap in immunity for those born between 1970 and 1994.

The gap in immunity for those that have not had a second dose is one of the reasons, health officials believe there is a rise in the infection.  The other is because of growing numbers of individuals who have never been vaccinated for mumps and are infectious while coming into contact where are a lot of people sharing food and drinks. It takes between two to five days before the infection begins to show swelling and other symptoms. Once mumps has been diagnosed, the usual procedure is to keep the individual in isolation until the infection subsides.

The symptoms of mumps include fever, headache, fatigue, loss of appetite and inflammation and tenderness of one or both salivary glands

Mumps is serious and can have long term affects such as deafness, or sterility in males.

So, it is extremely important that you check your vaccination records with your family physician to ensure they are up to date.

______________

Mumps are making a comeback in Canada.Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

 

Sources:  * Center for Disease Control  ** Wikipedia -Mumps

My New Year’s Resolution– Is NO New Year’s Resolutions!

ChrisKornackiI will be honest; my issue is not wanting to exercise or take the time to work out. I have a very busy schedule and find it hard to fit in.   Although I know and talk about the importance of exercise and healthy aging, internally I find it hard to schedule.  I tell myself that’s because of work. However, enough is enough. I need to make this a priority.

So before the holidays,  I decided to make a commitment, set a reasonable goal and act on it.  For me, creating the challenge and then living up to it is always satisfying and I feel energized by the effort. This led to rearranging my work schedule, book with a trainer and just do it!  No more excuses.So my journey has begun.  I am meeting weekly with Chris, a young, bright,

So my journey has begun.  I am meeting weekly with Chris (pictured above), a young, bright, well-educated trainer in charge of TOTUM, the fitness facility in the Medisys location where I work on Thursdays.  I, therefore, changed from business attire to workout clothes and walked into a beautiful new facility for my assessment. Intimidating? YES. Important? YES. Part of my routine, well, I am trying to keep that focus and have booked a month of appointments, even pre-paying for them so I am less likely to cancel.

How am I doing? So far, less intimidated and starting to feel more positive. Not yet stronger or healthier, but it is early. I will let you know how it goes.

So, whether your goal is healthy eating, exercise or getting more sleep, don’t make a New Year’s resolution. Instead, dig deep within yourself for the answers and take responsibility. Be honest with yourself and you may just find the best resolution of all.

Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

Pneumonia deaths are increasing. Protect yourself and your family.

shutterstock_561346174.jpg1500 adults die from pneumonia in Canada every year. We are in the midst of a rough flu season similar to 2014-2015, where many outbreaks occurred and are likely to continue throughout the winter.   So I would like to remind you of the importance of immunization and flu shots and adult pneumonia. Pneumonia is an infection of the lungs and needlessly affects millions of people worldwide each year that can cause mild to severe illness in people of all ages. Common signs of pneumonia can include a cough, fever, and trouble breathing.

We are in the midst of a rough flu season and I can’t emphasize enough how important it is to get a flu shot.  I also want to talk about immunization and pneumonia.  In Canada, only 16.7% adults with chronic medical conditions are immunized against Streptococcus pneumonia. That’s right –only a small percentage of Canadians are immunized. As a result, there is a dramatic increase in the number of people who get the disease and about 1500 Canadian adults die from it every year.

Who Is At Risk for Pneumonia?

People who are more likely to become ill with pneumonia:

  • Adults 65 years or older
  • Children younger than 5 years old
  • Those  who have underlying medical conditions (like asthma, diabetes or heart disease)
  • People who smoke cigarettes
  • People with immune suppression diseases, such as HIV, leukemia, and other cancers

However, Pneumonia can often be prevented and can usually be treated. Many of these deaths——could be prevented with vaccines and appropriate treatment (like antibiotics and antivirals).

Vaccination is the best way to prevent the disease or lower your risk while reducing the risk of the general population coming down with pneumonia.

Pneumococcal Recommendations for Older Adults
There are two different types of pneumococcal vaccines for adults and guidelines are NOT the same in the US and Canada.

  • US Guidelines: One dose of PCV13 is recommended for all adults 65 years of age or older who have not previously received the vaccine. A dose of PPSV23 should be given at a later date (anytime after 8 weeks from the initial vaccine)
  • Canadian Guidelines: Currently differ for those of us that are 65 and healthy, or those with significant underlying disease. Healthy 65 year old adults are advised to simply take PPSV23. Those with higher risk would follow the guidelines of both vaccines
  • Recently the Canadian government included vaccinations for individuals that required medical attention for asthma in the past 12 months.

Pneumococcal Recommendations for Children

  • Children with asthma younger than 18 years should receive both vaccines

What you can do

  • Encourage friends and loved ones with certain health conditions, like diabetes and asthma, to get vaccinated.
  • Make sure children get vaccinated
  • Practice good hygiene; wash your hands regularly or use alcohol based hand sanitizers
  • Don’t some
  • Keep your immune system strong-get enough sleep, exercise regularly, and health a healthy diet

 

Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

 

Exercise & Brain Health

shutterstock_492750550.jpgExercise is an important component of health aging especially when it comes to brain health. While there are no guarantees a healthy lifestyle will prevent dementia or Alzheimer’s, exercise will absolutely improve blood flow to the brain. Because as we age, the brain shrinks! It happens to everyone. As we age, our blood supply to the brain is reduced, which causes the volume of the brain to shrink. If you exercise, the blood supply to your brain will improve blood flow and increase your brain volume, which can slow the brain aging process.

Studies show that exercise, meaning exercising with purpose, increases the level of Brain -Derived Neuro-Tropic factor (BDNF), which is critical for neuroplasticity. (The ability for the brain to adapt) Exercise is also associated with the growth and creation of new brain cells which helps increase the volume of your brain.

Sustained aerobic exercise is not to be taken lightly or put off for another day, as brain function and cognition are essential in maintaining an independent and healthy life.

So what exercises are the best?
Studies indicate that thirty minutes of sustained aerobic exercise such as running every day will increase brain health, neural plasticity, brain function and cognition. That’s the BDNF factor I was referring to earlier.   For most of us, seven days a week is a big commitment and may not be practical or achievable. However, one can set a reasonable weekly goal. The objective here is to circulate more blood to the brain that will, in turn, increase the volume of the brain to prevent early dementia.
What about weight training or interval training? Both are good for you and other parts of your body such as your muscles, but there is no indication that it positively affects your brain the way aerobic exercise does.

 Proof that Exercise is good for the brain
Take a look at the  diagram below. The brain on the right lights up after activity.

brain-benefits-exercise
Lots of women say to me, “ Yes, I know Dr. Brown exercise is really important but I just don’t have the time. “ What they are really saying to me is ‘exercise is not my priority’. I understand that. Exercise may not be your priority as you run from the carpool to take care of elderly parents and to finish your work. But if exercise is never your priority, if you are always last on your list and you will pay a huge price.

So my advice is that you allow yourself to be your priority at least part of the time.Let’s remember, when the flight attendance explains that when the oxygen comes down, put the mask on yourself first and then on the child beside you. If you don’t take care of you, you won’t be here to take care of the others you care about!!

 

Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.