Health N Healthy Tips

Practicing mindfulness regularly helps strengthen one's ability to be in the present moment and not become distracted or overwhelmed by negative thoughts about the past or concerns about the future.  Mindfulness exercises help us tune out random negative thoughts and feelings that can increase anxiety and wear us out, so we can better perceive the world around us*, according to experts at the Mayo Clinic. Mindfulness helps us because it allows us to live in the present moment.  These exercises are good for our  mental and physical health  at all times but are especially useful for managing the higher levels of stress and anxiety that many seniors are feeling during the pandemic*, according to the Center for Addiction and Health. Mental Health (CAMH) of Toronto. Here are some mindfulness exercises and techniques that will help  ease your stress and anxiety  : Practice Mindful Breathing When you have negative thoughts, sit down, take a deep breath, and close ...

Fall is here, and while it may not look like fall in previous years, we can still enjoy the incredible colors and fresh air and remember that doing what we love will help us stay healthy. healthy, active, and resilient.  Here are eight activities that will get you in the fall mood, stimulating your body and mind. make a garden Autumn is the time to plant daffodils, tulips, crocuses, alliums, and hyacinth bulbs.  If you don't have access to an outdoor garden, you can plant indoors in pots – Paperwhite Narcissus and Amaryllis bulbs work well, as they don't need a cold spell*. Take a nature walk Fall is a particularly beautiful time when it's good to take a walk in a nearby park or even down a tree-lined street.  Take a minute to pause and observe the leaves, the shape of a shrub, or the texture of the bark of a tree.  Enjoy this moment and savor the benefits you bring to your mind and body. Go apple picking or visit a flea market or outdoor antique market This year, du...

Throughout history, joy has entered difficult times.  While imprisoned in a concentration camp, Austrian psychiatrist Viktor Frankl developed in his landmark book,  Finding Meaning in Life , insights into joy and survival, moving forward as well as beauty, art, and love. must coexist in a context of devastation*.  During the Great Depression of the 1930s, musicals really took off, providing joyful interludes and respite* in these trying times. Human beings can reconcile feelings of joy and sadness in a healthy balance, where positive and negative emotions are not mutually exclusive*, according to Psychology Today.  People can be optimistic without ignoring or denying the harsh reality of life in the face of challenges such as the COVID-19 pandemic. You may need to shift your mindset to find joy in different ways during difficult times.  However, it is possible to create  moments of joy  by thinking about the relationships and experiences that matter an...

In the context of this long COVID-19 pandemic, many Canadian seniors are hoping to be vaccinated by the end of March or in the spring*.  Although people will need to continue to follow public health precautions before and after being vaccinated, some restrictions may begin to ease.  With the resumption of recreational, social, and outdoor activities, we can expect a world that may seem a little larger, less constraining, and brighter. Here are some tips for embracing hope, transformation, and renewal this spring: Spend time in nature Taking 20 minutes a day to walk or sit in nature can lower levels of cortisol (the stress hormone)*, a study by Frontiers in Psychology reveals.  Spending time outdoors also contributes to a more optimistic attitude*, according to a University of Regina study published in the Journal of Positive Psychology. Deal with adversity to grow from it People who have experienced and  overcome some  of life's adversities have reported better ...

As Canadians begin to emerge from the pandemic, trends suggest that many people have gained weight, consumed too much alcohol, been more sedentary, or suffered from anxiety, depression, and sleep problems. More than 40% of Canadians reported unintentional weight gain during the pandemic*, according to Dalhousie University, and about 25% of those who drink alcohol have increased their consumption*, according to Statistics Canada.  Clinically significant sleep problems increased by 15%*, according to a University of Ottawa study, and almost half of Canadians reported increased stress, anxiety, depression, or loneliness*, says the Public Health Agency of Canada. According to Psychology Today,  being kind to yourself  in difficult times and accepting your own weaknesses, rather than being critical of yourself and being hard on yourself, is an effective way to regain a sense of well-being. and achievement*.  If you've let yourself go during this interminable pandemic, the...

Digital Health Week* takes place from November 29 to December 5.  McMaster University says virtual medical visits, health-monitoring mobile phone apps, and text-message medication reminders are all ways  digital health tools and technologies are  helping seniors Canadians stay healthy and manage chronic conditions more effectively*, in addition to in-person medical care. A study by ICES, Ontario's largest health research, and data organization, found that in the first few months of the COVID-19 pandemic, in-person doctor visits dropped by 79%, while those virtual medical visits have increased by 5,600%*.  According to the Canadian Medical Association, Canadians who have connected with a physician virtually have a satisfaction rate of 91%*. Here are tips on how digital health tools can help seniors enjoy better physical and mental health: Wear a step counter to move more.  Spending too much time sitting can increase the risk of heart attack, stroke, type 2 diabet...

Falls are the leading cause of injury among Canadian seniors and 20% to 30% of them experience one or more falls each year, according to the Public Health Agency of Canada*.  Falls cause 85% of injury-related hospitalizations among seniors and 95% of hip fractures*.  According to McMaster University, seniors spend an average of six to nine days longer in hospital after a fall than for any other reason*. To avoid falls and fractures, it is useful to know the possible causes: poor balance, reduced muscle strength and bone resistance, loss of sight or hearing, side effects of medications, and shoes unsuitable*. Fortunately, there are several steps you can take to  reduce the risk of falling  and keep your feet on the ground safely: Strengthen your bones and muscle strength.  Strengthen your bones by doing weight-bearing exercises like walking, dancing, or stair training*, says the Bone Health and Osteoporosis Foundation.  Tone your muscles with elastic resista...

Food is a way to promote and support the mental, emotional, and physical health of seniors.  Eating  a balanced diet of whole, nutrient-dense foods  should be among your top New Year's resolutions to ensure a healthy life. Here's what the latest research reveals about the health benefits of certain foods and food groups for seniors: Vitamin K protects your heart.  People who eat more foods containing vitamin K, such as green leafy vegetables and vegetable oils, have up to 34% lower risk of heart disease linked to atherosclerosis*, according to a study in the  Journal of the American Heart Association  in 2021. Vitamin K inhibits the formation of calcium deposits on the walls of blood vessels, which cause them to narrow and reduce blood flow*. Whole fruits help prevent diabetes.  According to a recent study from the  Journal of Clinical Endocrinology & Metabolism , people who eat two servings of whole fruit a day are 36% less likely to develop ...

The chronic stress that many people have experienced during this long pandemic may accelerate biological aging*, according to the University of California, San Francisco.  Stress tires the body and interferes with its ability to repair itself.  Studies have shown that chronic and traumatic stress promotes inflammation and can shorten telomeres, the caps at the end of chromosomes that protect DNA from damage, leading to premature cell death* The good news is that it is possible to slow down or reverse some of the damage caused by chronic stress by adopting healthy habits, such as good nutrition and good sleep, and especially by participating in physical activity*.  There's no better time to take proactive and effective steps to alleviate stress and counter its toxic effects on your mind, body, and emotions, by making healthy changes to your daily life. Here are some simple, proven ways to reduce stress and its impact on aging: Exercise to slow cellular aging. According to ...

Public health and mental health experts are rightly concerned that months of isolation and physical distancing could cause mental health issues, such as depression, anxiety, and post-traumatic stress, in some Canadians under COVID-19 restrictions.  Fortunately, there are plenty of positive and effective mental health strategies and preventative measures you can put in place to continue to adhere to physical distancing guidelines. Here are some tips to boost and strengthen your mental health, which can help you cope with the difficulties of the current situation: Maintain and develop your social connections. The World Health Organization (WHO) has replaced the term “social distancing” with “physical distancing” to emphasize the importance of maintaining social connections for mental well-being and health*.  The Canadian Mental Health Association (CMHA) advises having "old-fashioned" video calls and phone calls for daily communication with family and friends*, and reconnecting ...

COVID-19 and influenza are diseases that can put your health at risk if you don't take preventive measures.  Therefore, you should know more about these diseases and learn to distinguish them. Valuing your health more, as you do now, implies that you always maintain a vigilant attitude.  You should not only be cautious against COVID-19, but also with other diseases such as influenza.  Therefore, it is necessary that you know more about these diseases and learns to distinguish them, since there is confusion about it due to the similarity of the symptoms. COVID-19 vs. Influenza Common symptoms of COVID-19 and influenza include fever, chills, cough, shortness of breath, fatigue, sore throat, nasal congestion, muscle pain, body aches, headache.  In addition, in some cases of both diseases, it is likely that those affected do not show symptoms (asymptomatic cases) or present severe symptoms. However, there are specific characteristics that you should pay attention to and ...

It is essential that you properly inform yourself about COVID-19 vaccines and learn more about them. Vaccines are the best protection against COVID-19.  Vaccines are important because they teach your immune system to recognize and fight the virus that causes COVID-19.  Thus, together with other measures such as the use of masks, social distancing, and constant hand washing, you can reduce the risk of contracting the disease.  In these times when you learned to value your health more, it's the best way to protect yourself. There is no reason to fear and distrust: vaccines are safe and will save your life.  It is important that you inform yourself with official sources and do not believe in the numerous fake news.  To help you learn more, we will leave you a graph indicating how the main vaccines work and those that are applied in India.  Know here the differences between the 4 vaccines: Be willing to get vaccinated and encourage more people to do so too....