THE PULSE 2014
Your Guide to Healthy Living
Healthy kids You found what?
Where?
Get Fit at Home for
FREE
FIRST AID
Signs of Heart Attack and Stroke
ABBOTSFORD S C H O OL RESPECT
DIST RIC T
O P P O R T U N I T Y I N N O VAT I O N
WHAT’S INSIDE TOOTH TALK
02
A healthy mouth is part of a healthy body. Canadian Dental Association
TOOTH TALK
TIP: 48% OF CANADIANS WHO HAVEN’T SEEN A DENTIST IN THE PAST YEAR HAVE GUM DISEASE.
GOOD ORAL HEALTH
EXERCISE IS MEDICINE
04
Exercising and High Blood Pressure. Exercise is Medicine
EAT HEALTHY
Family Mealtime – What if no one talks?
06
Eliza Cook and Rachel Dunifon
DISCOVERY TRAIL MAP
08-09
HEALTHY KIDS Free resources.
Healthy Abbotsford
WALKING HEALTH Walking is man’s best medicine.
10 11
Dr. Mike Evans
FIRST AID
Signs of Heart Attack and Stroke.
12
Heart & Stroke Foundation
PHYSICAL ACTIVITY 14 Home Excercise Program.
Johann Windt
FREE 7 DAY MEMBERSHIP For Residents Of Abbotsford
Bring in this ad and experience the great membership value our facility has to offer you!
Membership Features include: • Co-ed Workout Area • Ladies Only Workout Area • Group Fitness Classes • Infrared Saunas
• Tanning, Childcare & Personal Training (require additional fees)
• Indoor & Outdoor Tennis Facilities (included with Tennis Memberships)
• Junior & Adult Registered Tennis Lessons
• Steam Room/Showers • Complimentary Towel & Lock Services
604.854.3284
2550 Yale Court • greatwestfitness.ca B2 / THE PULSE 2014
PUBLISHED BY THE ABBOTSFORD NEWS
Most of us realize that diet and exercise play an important part in keeping us healthy. But did you know that a healthy mouth is also an important part of a healthy body? Poor oral health can affect a person’s quality of life. Oral pain, missing teeth or oral infections can influence the way a person speaks, eats and socializes. These oral health problems can reduce a person’s quality of life by affecting their physical, mental and social well-being. Oral disease, like any other disease, needs to be treated. A chronic infection, including one in the mouth, is a serious problem that should not be ignored. Yet bleeding or tender gums are often overlooked. Research has shown there is an association between oral disease and other health problems such as diabetes, heart disease and stroke, respiratory illness in older adults, as well as pre-term and low-birthweight babies. Although researchers are just beginning to understand this relationship, evidence shows that oral disease can aggravate other health problems and that keeping a healthy mouth is an important part of leading a healthy life.
2. Check your mouth regularly • Look for signs of gum disease • Red, shiny, puffy, sore or sensitive gums • Bleeding when you brush or floss • Bad breath that won’t go away • Look for signs of oral cancer • Bleeding or open sores that won’t heal • White or red patches • Numbness or tingling • Small lumps and thickening on the sides or bottom of your tongue, the floor or roof of your mouth, the inside of your cheeks, or on your gums
3. Don’t smoke or chew tobacco • Besides ruining your smile, smoking and chewing smokeless tobacco can cause oral cancer, heart disease, and a variety of other cancers.
4. Visit your dentist regularly • Regular dental exams and professional cleanings are the best way to prevent and detect problems before they get worse.
Taking proper care of your teeth and gums is a lifelong commitment. Follow these simple steps to keep your oral health good for life.
Information is from the Canadian Dental Association
1. Keep your mouth clean
RESOURCES
• Brush your teeth and tongue twice a day • Use a soft bristle toothbrush and fluoride toothpaste • Wait at least 20-30 minutes after eating before brushing your teeth • Floss every day • Look for oral care products with the Canadian Dental Association (CDA) Seal • Eat a well-balanced diet • Limit foods and beverages containing sugar or carbohydrates
BC Dental Association: This site has lots of information on frequently asked dental questions, oral health tips and how to find a dentist. >> kidsmiles.ca Canadian Dental Association: Here you will find information on caring for your teeth, dental procedures and common oral health problems. >> cda-adc.ca American Academy of Pediatric Dentistry: Although this is an American site there are good free resources and fact sheets including tips for busy parents, what should be in sippy cups and facts about cavities. >> mychildrensteeth.org FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
Local Clinic Unveils New Laser Therapy Centre
A
nnouncing the immediate offering of MLS Laser Therapy in the Abbotsford area. The addition of this exciting and effective technology is part of Cascadia Chiropractic Centre’s continued investment in advanced technologies and progressive procedures in the chiropractic/podiatric/pain management field. Laser therapy has been used effectively for many years, but advances in technology have produced “the next generation of laser therapy” with the new MLS (Multi-wave Locked System) Laser Therapy which uses specific wavelengths of light to treat painful and debilitating conditions. With laser therapy Dr. Simpson Leung can offer relief to those suffering with both chronic and acute ailments such as back and joint pain, tendinitis, arthritis, disc disease and sprains and strains without the use of painful injections or potentially habit forming drugs. “We are very excited to be able to offer this new and dramatic treatment option to patients,” Dr. Leung said. Laser therapy is painless, with treatments usually lasting several minutes, and most patients see
COMMONLY TREATED CONDITIONS: • Arthritis (knees, hips, hands etc.) • Bursitis • Sciatica • Chronic and acute pain • Neck, back and shoulder pain • Muscle sprains/strains • Inflammation, swelling and edema • Plantar Fasciitis (heel/arch pain) • Tendinitis and ligament injuries • Post-surgical swelling • Degenerative joint and disc disease • Trigger points and sore muscles
positive results in just 1-3 treatments. “When a physical condition or injury affects mobility or quality of life, there is one goal: a rapid return to every day activities. We now have the most advanced equipment on the market to deliver these results; results that include a very rapid reduction in pain, strong anti-inflammatory effect, and immediate improvement of local blood circulation,” states Dr. Leung. “More and more, our patients are looking for effective treatment options that are less invasive, have no side effects, provide rapid results and speed the healing process. Laser therapy provides us with an opportunity to meet the needs of our patients, and offer the highest levels of care possible.” Dr. Leung summarizes, “We pride ourselves on staying on the leading edge of technology, and educating our patients on the various levels of care available. Laser therapy is the future of the chiropractic/podiatric/ pain management industry, and we feel our patients deserve to have that option when choosing the best care for themselves.” For additional information about laser therapy, contact the staff at 604-853-4441.
10 BENEFITS OF MLS LASER THERAPY: • Drug-free, rapid relief of pain • Strong anti-inflammatory effect • Immediate improvement of local blood circulation • Rapid resolution of swollen areas • Accelerated tissue repair and cell growth • Rapid repair of superficial injuries such as wounds and ulcers • Reduces scar tissue formation • No known side effects • Non-surgical, painless and non-invasive
Dr. Simpson Leung
CASCADIA CHIROPRACTIC CENTRE
101-34143 Marshall Road, Abbotsford
604-853-4441 Watch videos at: www.abbotsfordchiropractic.com FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
PUBLISHED BY THE ABBOTSFORD NEWS
THE PULSE 2014 / B3
EXERCISE IS MEDICINE TIP: RESEARCH PROVES THAT EXERCISE HAS A ROLE IN THE TREATMENT AND PREVENTION OF MORE THAN 40 CHRONIC DISEASES INCLUDING DIABETES, HEART DISEASE, OBESITY AND HYPERTENSION.
EXERCISING WITH HYPERTENSION
Information from excersiceismedicine.org
Hypertension, which is defined as a chronically elevated blood pressure greater than 140/90 mmHg, affects nearly 50 million Americans. If left untreated, hypertension can dramatically increase your risk for heart attacks, strokes and peripheral arterial disease. Exercise not only improves the workings of the cardiovascular system, but can lower blood pressure as well. The key to maximizing the benefits of exercise is to follow a welldesigned program that you can stick to over the long-term.
Getting Started
session. Do not exercise if your resting systolic blood pressure is greater than 200 mmHg or your diastolic blood pressure is greater than 115 mmHg. • Avoid holding your breath during weight training because this can cause large fluctuations in blood pressure and increase the potential of passing out or developing abnormal heart rhythms. • If your fitness level is low, start with shorter sessions (10 to 15 minutes) and gradually add five minutes to your workouts every two to four weeks. Ideally, you should build up to 30 minutes five days per week.
Maximize the Benefits, Reduce the Risk
Your exercise program should be designed to maximize the benefits with the fewest risks of aggravating your health or physical condition. Consider contacting a certified health and fitness professional* who can work with you and your health care provider to establish realistic goals and design a safe and effective program that addresses your specific needs.
*If your health care provider has not cleared you for independent physical activity and would like you to be monitored in a hospital setting or a medical fitness facility, you should exercise only under the supervision of a certified professional.
• Talk with your health care provider before starting an exercise program and ask about any changes to your medications or special concerns they have about you doing exercise. • Take all medications as recommended by your physician.
RESOURCES Exercise is Medicine: This global initiative’s mission is to make sure
• Choose low- to moderate-intensity activities that you enjoy, such as walking, cycling or group fitness classes. Exercising at a lower intensity appears to reduce blood pressure as much as—if not more than—exercising at a higher intensity.
that exercise is front and center in every discussion on disease prevention, health and wellness. Their website has a large library of free resources for the public, physicians and health/fitness professionals >> exerciseismedicine.org Physical Activity Line The PAL has Qualified Exercise Professionals that are available to assist you with all of your physical activity related needs. Call our phone line for FREE exercise and fitness advice regardless of age and medical condition. Toll Free Number: 1-877-725-1149 | Lower Mainland: 604-241-2266 >> physicalactivityline.com
• Once your cardiovascular fitness begins to improve, consider adding low resistance, high-repetition strength training, such as circuit training. • Start slowly and gradually progress the intensity and duration of your workouts. • Take frequent breaks during activity if needed.
Exercise Cautions
Healthy Abbotsford A city-wide initiative aimed to engage the residents of the community in promoting, fostering and engaging in healthy lifestyle choices. Includes a weekly blog, local event listings and local health/wellness programs >> healthyabbotsford.ca
• Always cool down gradually. Antihypertensives, such as alpha blockers, calcium channel blockers, and vasodilators, may reduce blood pressure too much if exercise is ended abruptly. • If possible, measure your blood pressure prior to your exercise
Mayor’s Message
HELPING STUDENTS & FAMILIES CHOOSE A HEALTHY LIFESTYLE Students are more likely to succeed if they are healthy and active. Here are some tips for parents to encourage healthy eating and an active lifestyle for their children: • Encourage your children to eat breakfast every day, as it provides fuel for the brain to learn and helps them maintain a healthy weight. • Keep nutritious foods, like cutup vegetables and fruit, cheese sticks, yogurt and butter-free
popcorn on hand to make healthy snacking easy. • Encourage your children to choose milk or water at meals instead of sugary drinks or energy drinks. • Get children active through sports, or go for family walks or bike rides. • Develop good hand-washing habits, as frequent hand-washing reduces the spread of cold and flu viruses especially in the fall and winter.
Here in Abbotsford we are fortunate to have all the ingredients for achieving a healthy lifestyle, including climate, trails, facilities and programs right at our doorstep. By implementing a plan of action for yourself and your family to live by the healthy guidelines of good nutrition, daily physical activity and not smoking, you can start making an impact on your health today. Why not challenge your family to do the same by meeting the daily 5-2-1-0 challenge? • Enjoy 5 or more vegetables and fruits every day. • Reduce your screen time on the TV and computer to less than 2 hours per day of your leisure time.
• Engage in moderate physical activity for at least 1 hour per day. • Choose to eat healthy and eliminate sugar sweetened drinks for your children. • Don’t smoke. Healthy living is important for all members of our community. The City of Abbotsford is dedicated to helping residents make healthy lifestyle choices. By supporting local programs like Healthy Abbotsford and SCOPE the City helps to encourage residents in incorporating physical activity into their daily routines and their kids’ routines, making local food choices and living tobacco-free. Take charge of your health and eat well, be active and live tobacco-free. Visit healthyabbotsford.ca. Come on Abbotsford, let’s make it healthy!
Bruce Banman Mayor, Bruce Banman
You are invited to a FREE lecture
Epilepsy: It’s a Family Affair Statistics tell us that epilepsy affects 1 in 100 people. We know that its impact on families means that many times that number are profoundly affected.
RESPECT
O P P O RT U N I T Y
I N N O VAT I O N sd34.bc.ca
B4 / THE PULSE 2014
PUBLISHED BY THE ABBOTSFORD NEWS
DR. LIONEL TRAVERSE FRCPC
esebc.ca
Oct. 22, 2014
Co-founder of The Center for Epilepsy Past President of the Canadian Epilepsy Alliance Associate Professor of Pediatrics, UBC
To register call 604.853.7399
Abbotsford Regional Hospital Main Floor Meeting Rooms (Note: pay parking is in effect)
7:00-9:00pm Doors open 6:30
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
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Make the healthy choice the easy choice.
Take the LIVE 5-2-1-0 pledge!
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Sign up today at www.healthyabbotsford.ca/live5210 to take the pledge and get instant access to our FREE LIVE 5-2-1-0 Toolkit. Inside the toolkit are lots of simple ways that you can LIVE 5-2-1-0 as a parent, employer, employee, teacher or coach.
Healthy Abbotsford is a city-wide initiative aimed to engage the residents of the community in promoting, fostering and engaging in healthy lifestyle choices to encourage the overall improvement in the health and well being of the residents of Abbotsford.
www.healthyabbotsford.ca People Helping People
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
www.scopebc.ca
PUBLISHED BY THE ABBOTSFORD NEWS
THE PULSE 2014 / B5
EAT HEALTHY FAMILY MEALTIME
DO FAMILY MEALS REALLY MAKE A DIFFERENCE? Eliza Cook and Rachel Dunifon – Cornell University
While research on family meals is still evolving, and scholars face challenges in identifying the
“true” effects of family meals, evidence to date suggests that family meals do provide benefits
for children and youth. Listed below are a few recommendations of ways to improve family
mealtime:
1.
Set a goal to have regular family meals at least three times per week, if possible. Most
research notes some type of improvement in child outcomes when a family participated in at
least three family meals together each week. Of course this is not possible for all families. If not,
try to substitute family dinners with shared breakfasts, evening snacks or any similar activity
that will allow your family to gather more regularly.
Family dinners may be part and parcel of a broader package of practices, routines, and rituals
that reflect parenting beliefs and priorities. Interventions aimed at increasing the frequency of
family meals may be successful only if they can change the family habits that tend to go along
with eating as a family.
2.
Remember the benefits of consistent family mealtimes. The routine of family meals can
generate feelings of closeness and comfort. Even when mealtimes feel hectic or disorganized,
take comfort in the fact that the simple act of regular mealtimes may be providing your child
with stability.
3. Don’t forget, quality of family meals is just as important as quantity. Mealtimes have been
noted as one of the most common times children communicate with parents; so if possible,
• Talk about two things you feel thankful or grateful for today. • If you woke up tomorrow and could do one thing that you can’t do right now, what would it be?
guard your mealtimes from outside distractions. Turn off the TV and cell phones and ask
questions to your children about their day, school, friends, goals, etc. Researchers note that
family meals may provide a unique context for parents to connect with and share important
information with their children.
What if no one talks?
Let’s say you have managed to get the whole family around the table at the same time. What
do you do if there is nothing but silence? Here are some great conversation starter ideas from
www.thefamilydinnerproject.org
Ages 2-7
• If you were free to do anything you wanted all day, what would you do?
• If you could create a new tradition for our family, what would it be? Or how would you change a family tradition we already have?
Ages 8-13 • Create a brand new holiday along with new traditions for the world. Describe the what, when, why and how. • Tell me something about yourself that you think I might not know. • If a friend asks you to keep a secret that you don’t feel comfortable keeping, what would you do? • What 3 words would you use to describe our family?
Ages 14+ • Go around the table and have each family member share something for which he or she is grateful • What is your favourite family tradition? Why? • How do you feel about social media (Facebook, Twitter, Instagram, Snapchat)? How do they affect your relationships with others? • What is your proudest moment so far? These conversation starters are just a few of the dozens listed at www.thefamilydinnerproject.org.
Ventura Chiropractic Enjoy Life More when your spine’s in line! RESOURCES
The Family Dinner Project: A start-up grassroots movement of food, fun and conversation about things that matter >> thefamilydinnerproject.org Better Together: A hands-on approach to family, food and fun! >> bettertogetherbc.ca
B6 / THE PULSE 2014
PUBLISHED BY THE ABBOTSFORD NEWS
Chiropractic care for the whole family.
Dr. Dorothea McCallum
#101-32920 Ventura Ave, Abbotsford, BC 604-859-6781 | venturachiropractic.ca FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
Get The Most Out Of Life With Dentures You’ve just been told you need dentures and, like most people in your position, you’re unsure and probably nervous about what to expect. Change is never easy, especially when it involves something as personal as your mouth. If you’re like most people 40 and older, you place a lot of importance on your smile because you believe it is the first thing that people notice about you. Your fears are not uncommon and many of the patients we see who need dentures express the same concerns. Many people older than 40 are missing multiple teeth and have a full or partial denture, which means someone you know may be going through the same transition as you and may not even be aware of it. That’s because dentures aren’t as noticeable as you may think. Dentures can be made to closely resemble the look of your natural teeth so there is little change in appearance. By replacing missing teeth dentures can help you speak better, improve the chewing of most foods, and restore a natural-looking smile. After a period of adjustment, proper fitting dentures will be comfortable and they will boost your self-esteem. When you first start wearing dentures, you may find pronouncing certain words may require practice, but reading out loud and repeating troublesome words helps. This practice will train the tongue and lips to relax and these difficulties will correct themselves in a short time. Your new dentures may feel awkward for 6-8 weeks until you get used to them. The dentures may also feel loose while the muscles of your cheek and tongue learn to keep them in place. This feeling will fade as your mouth becomes accustomed to your new dentures. However, during this time, you may want to consider using a small amount of denture adhesive to help keep your dentures in place. After 10 to 12 months your healing should be complete and your dentures will need relining for a better fit. Hundreds of thousands of people wear dentures with ease and, in time, you too will feel comfortable, secure and successful in wearing your dentures.
FREQUENTLY ASKED QUESTIONS Why is there such a wide range in the cost of a denture? Cost=Quality. A quality, well-fitting, and natural looking denture takes time to make and costs more.
How long will my dentures last? There is not a removable prosthesis made for the mouth that is permanent. The mouth is constantly changing so on average, a partial or a denture may be expected to last about 5 years.
Why are my dentures becoming loose? If your dentures are over 5 years old and if they have not been relined every 2 years you probably will have some problems with the fit of your dentures. Your gum tissue and jaw bone shrink with time. This causes the denture to become loose resulting in a poor fit. Poor fitting dentures can lead to bite problems, speech impediments and tissue irritations. Leaving this condition unchecked can lead to complicated situations in the future. A visit to your denturist for an oral health examination will determine the cause of your ill-fitting dentures.
Should I take my dentures out at night? If you choose to keep your dentures in overnight, always clean them thoroughly before you go to bed - just as you would your natural teeth, but use a denture cleanser rather than toothpaste, as toothpaste can scratch dentures. Leaving your dentures out at night gives your mouth and gums an opportunity to recover from the effort of supporting your dentures during the day. When dentures are left out of the mouth, they should be placed in a container filled with water to prevent drying and possible dimensional changes of the denture base material. It is also important to maintain good oral hygiene by cleaning gums, cheeks and tongue with a soft toothbrush where bacteria also resides.
How do I take care of my dentures? Your dentures are an investment and require care and attention. Just like natural teeth, dentures always need to be cleaned morning and night in order to remove food particles and plaque. This is best done with a mild denture cleanser. Your denturist will help maintain your denture(s) and oral tissues so they stay at their optimum performance. The fit and function of your dentures and oral tissues are an integral part of your well-being. An annual examination by your denturist will ensure peace of mind.
How long will the implants for my (dentures over implants) last? Reports show many implants lasting 20 years or a life time with proper care and regular yearly check-ups at your dental professional. These are the factors which could reduce the life expectancy of your implants:
• your general health • oral hygiene • smoking • grinding your teeth Some parts of the implants may need replacing with time because of wear or deterioration. The dentures themselves should be replaced every 5 years and relined every 2 years. Denturists are denture specialists; they specialize in the manufacturing of denture prosthetics. Denturists have a professional designation of Registered Denturist (RD). You do not need a referral from another health professional to consult with a Denturist. A Denturist can refer you to other health care professionals. Denturists are proficient and time effective in the delivery of denture treatments. Most Denturists fabricate your prosthetics on premises, ensuring quality control and care. Denturist Association of British Columbia
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PUBLISHED BY THE ABBOTSFORD NEWS
THE PULSE 2014 / B7
DISCOVERY TR
ABBOTSFORD EXHIBITION PARK
ROTARY STADIUM
MATSQUI RECREATION CENTRE
HWY EXIT 83
POLICE
# 1 FIREHALL
PROV. COURTS
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HWY EXIT 87
ABBOTSFORD REGIONAL HOSPITAL & CANCER CENTRE HWY EXIT 90
ABBOTSFORD AIRPORT
LEGEND
1 ABBOTSFORD EXHIBITION PARK
Discovery Trail Trail Cemetery Parks
2 BABICH PARK 3 BASSANI PARK 4 BATEMAN PARK
ABBOTSFORD CENTRE
9 CENTURY PARK 10 CIVIC PLAZA
17 DELAIR PARK 18 DOWNES BOWL PARK
25 HAZELWOOD CEMETERY 26 HOMESTEAD PARK
33 LOWER FISHTRAP CREEK PARK 34 LOWER SUMAS MOUNTAIN PARK
11 CLAYBURN PARK 12 CLAYBURN CREEK PARK
19 EAGLE MOUNTAIN PARK
27 HOON PARK
35 MARTENS PARK
20 ELLWOOD PARK 21 FISHTRAP CREEK PARK
28 HORN CREEK PARK
36 MATHERS PARK 37 McKEE PARK
22 GARDNER PARK 23 GOBIND PARK 24 GRANTPARK
30 INTL. FRIENDSHIP GARDEN
5 BERRY PARK 6 CALLAGHAN PARK
13 CLEARBROOK PARK 14 CLEARBROOK TRAIL PARK
7 CASSIAR PARK
15 CROSSLEY PARK 16 DAVE KANDAL PARK
8 CEDAR SPRINGS TRAIL
29 INSPIRATION PARK 31 JUBILEE PARK 32 KALGIDHAR PARK
38 McKEE CREEK PARK 39 McKINLEY PARK 40 McMILLAN PARK
Dis
B8 / THE PULSE 2014
PUBLISHED BY THE ABBOTSFORD NEWS
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
R RAIL MAP
CIRCLE FARM TOUR The tours are self-guided, meaning that you travel in your own car, at your own pace, when it suits you. From apples on the trees to busy buzzing bees, the Abbotsford tour offers a farm fresh, honey sweet experience! >>
HANDPICKED IN THE VALLEY This website has been developed by the communities of Langley, Abbotsford and Chilliwack to bring the very best of Tourism in the Fraser Valley to your fingertips. Handpicked in the Valley helps you create a Fraser Valley itinerary that suits your particular interests.
>>
Visit www.handpickedinthevalley.com
FRASER VALLEY TROUT HATCHERY The Fraser Valley Trout Hatchery Visitor Centre provides a fun and educational experience for all ages! This indoor/outdoor facility offers self-guided experiences for drop-in visitors including live fish aquariums and interactive displays.
Visit www.circlefarmtour.com
>>
Call 604504-4716 for more information.
MATSQUI TRAIL REGIONAL PARK The park is located on the south shore of the Fraser River across from the town of Mission, and boasts a level dike trail that runs for over 6 miles (10 km) beside the Fraser River. The trail offers good views of the Fraser and the quiet farms that border it, as well as the snowcapped Golden Ears Mountains.
>>
McDONALD PARK DARK SKY PRESERVE
Star gazing can be hard to do in the city with all of the lights that seem to shine all through the night. Luckily, there is the MacDonald Park Dark Sky Preserve. This park is kept free of artificial light so that you can truly enjoy the night sky.
>>
Visit www.fvas.net.
BAKERVIEW ECODAIRY DEMONSTRATION FARM This farm has it all! An interactive Learning Centre and theatre, an animal exhibit where you can get up close and personal with goats, a miniature pony or the other farm animals, tours and more. You can also meet the Vitala cows and see their robotic milker at work.
>>
Visit www.ecodairy.ca.
ABBOTSFORD BMX
Visit www.metrovancouver.com.
ABBOTSFORD RECREATION CENTRE
Abbotsford is fast becoming a national leader on the BMX scene. The Abbotsford BMX club hosts a permanent outdoor track at Ag-Rec Exhibition Park and operates one of Canada’s premier indoor facilities annually from November to February.
>>
Visit www.abbotsfordbmx.ca.
DISCOVERY TRAIL
HWY EXIT 95
HWY EXIT 92
Discovery Trail is a paved 30+ kilometre, three metre wide, all-season corridor spanning through Abbotsford, connecting the east and west end of the community. It is surrounded by towering trees, scenic ponds and lush meadows and is a great place to walk, run or cycle. >>
Visit www.abbotsford.ca
SUMAS MOUNTAIN INTER-REGIONAL PARK Sumas Mountain Inter Regional Park encompasses 1,445 hectares of forested mountain that contains many different plant, animal, and bird species and provides many recreational opportunities in its east section.
HIGHWAY #1
>>
Visit www.metrovancouver.com
FRASER VALLEY GOLF ALLIANCE
41 MILL LAKE PARK 42 MRC PARK 43 MOUNTAIN VILLAGE PARK 44 MSA ARENA PARK 45 MUSSELWHITE CEMETERY 46 OAKRIDGE PARK 47 OLD RIVERSIDE PARK 48 ORIOLE PARK
49 PALFY PARK 50 PONDEROSA PARK 51 RAVINE PARK 52 RIDGEVIEW PARK
57 STONEY CREEK PARK
53 SADDLE PARK 54 SANDY HILL TRAIL
61 WEBSTER PARK 62 WILLBAND CREEK PARK
55 SOUTHERN PARK
63 WINFIELD PARK
56 SPUD MURPHY PARK
64 YALE COURT PARK
58 STRAITON PARK
The alliance has been created to make it easy to discover one of British Columbia’s emerging golf destinations - the Fraser Valley. There are five championship courses that offer great golf, amazing scenery, easy access and best of all year round golf! >>
Visit www.fraservalleygolf.ca
59 TOWNLINE HILL PARK 60 UPPER MACLURE PARK
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BIKE SHOP Stop by & check us out! 1707 SALTON ROAD, ABBOTSFORD 604.859.2453 / lifecyclesbikes.com
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
PUBLISHED BY THE ABBOTSFORD NEWS
THE PULSE 2014 / B9
HEALTHY KIDS YOU FOUND WHAT? WHERE? Brenda Adams, Healthy Abbotsford There is so much information out there about healthy living, so many resources, it’s impossible to keep up on all of it. Almost daily someone is showing me something that I’ve never seen before. Here are some of my favorite things…
Bring Back Play With only 5% of kids meeting the Canadian Physical Activity Guidelines of 60 minutes of physical activity EVERY day, play might be one of the easiest, most affordable and fun ways for our kids to get moving – if we all make the effort to Bring Back Play. Visit w w w. b r i n g b a c k p l ay. c a to access a free database of dozens of games that you can play. Sort them by number of players, age, size of play area and so much more!
Physical Activity Line Who do you ask when you have questions about physical activity? The PAL has Qualified Exercise Professionals that are available Monday to Friday 9:00 AM - 5:00 PM PST, to assist you with all of your physical activity related needs. Call our phone line for FREE exercise and fitness advice regardless of age and medical condition. Toll Free Number: 1-877-725-1149 | Lower Mainland: 604-241-2266 You can also email the PAL staff around the clock with any of your questions or concerns at info@physicalactivityline.com
fundamental movement and sport skills that benefit kids for their entire lives. Learning these basic movement and sports skills is
eaTracker The Dietitians of Canada have
known as becoming physically literate. Check out their “Activities” section for dozens of ideas of simple games and activities you can
designed this free app to help you
do with your children, www.activeforlife.ca.
stay on track with your healthy
living goals. The app allows you
Live 5-2-1-0 Abbotsford was one of the pilot communities for the Live 5-2-1-0 initiative, a guideline for raising healthy children. This work has been lead by SCOPE whose community partners have created some great templates and resources to help you support the Live 5-2-1-0 message. Check out our Resource Map at www.live5210.ca to find ideas and downloadable resources for families, schools, health services and more!
to track your eating, your physical
Healthy Abbotsford Healthy Abbotsford is a
activity, analyze your recipes, plan
city-wide initiative aimed
your meals and set your goals. There are also featured recipes and
to engage the residents
featured exercises.
of the community in promoting, fostering and engaging in healthy lifestyle choices to encourage the overall improvement in the health and well being of the residents of Abbotsford. The website includes a local event calendar, healthy living tips and free resources.
Active for Life Active for Life is the place where parents go to learn about how to make a difference in the health and happiness of their children. Research shows there’s a right way and a right time to develop the
In 2014, Live 5-2-1-0 play boxes were installed in Grant Park, Berry Park and Pepin Brook Park. These boxes contain lots of ideas for games to play with your children as well as all the equipment that you need. Visit www.healthyabbotsford.ca to sign up and receive the unlock code for free!
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THIS JUST IN!
WINNER T
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WALKING HEALTH TIP: WALKING IS MAN’S BEST MEDICINE – HIPPOCRATES
BEST TREATMENT FOR BETTER HEALTH This information has been taken from the YouTube video, 23.5 Hours, by Doctor Mike Evans. I have a big interest in preventative medicine, which can mean a lot of things from cancer screening to eating more fiber to having a good social network, weighing less, drinking less, smoking less, controlling your blood pressure and cholesterol and so forth. All of these things are incredibly important and I wouldn’t want to minimize your efforts in any one category but I want to know what comes first? What has the biggest impact, what has the biggest return on investment, what makes the biggest difference to your health? So I did my research and I found an answer, at least for me, and it’s tricky because all of these things are sort of overlapping. But I picked out this intervention because of its breadth, it worked for so many different health problems and that’s what I found so cool about it. To walk you through a quick list, here are some of the benefits of this intervention: • Patients with knee arthritis who received one hour of treatment three times per week reduced their rates of pain and disability by 47%. • Older patients reduced progression to dementia and Alzheimer’s by 50%. • Patients at high risk for diabetes, coupled with other lifestyle interventions, has a reduction of progression to diabetes by 58%. • Post-menopausal women who had four hours per week of the treatment had a 41% reduction in the risk of hip fracture.
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• It reduced anxiety by 48%, depression by 30% (47% reduction with a higher dose). • It is the number one treatment of fatigue and has been shown over and over again to improve quality of life.
So the question is, what’s the medicine? The medicine is exercise. Mostly walking. Think about your typical day which is 24 hours. The best thing you can do for your health is to spend 30 minutes a day being active. Let’s take a quick walk through some of the research. Dr. Steven Blair, who is a professor at the Arnold School of Public Health at the University of South Carolina, followed over 50,000 men and women, over time. He found that low fitness levels were the strongest predictor of death. His research has shown that obesity and no exercise is a very bad combination. If a person was obese and was active, the physical activity took care of most of the negative consequences of obesity. You can be overweight and be healthy. If exercise is the medicine, what is the dose? How long? How often? How intense? Essentially more activity is better, but the rate of return starts to decline after 20-30 minutes a day. If you are active less than 150 minutes per week, that is a concern. We see a big difference when somebody goes from doing nothing to doing something. Your 30 minutes of activity
can be broken up into three 10 minute sessions of activity. You need to look at your style, habits and personal cues. If you are only going to be active if it’s pre-booked with friends, then organize your life so you book that time. A dog is a great walking coach, 67% of dog walkers achieve the 150 minutes of activity each week just with the dog walking. And finally of course, your commute. Getting of the bus a stop early, take the stairs etc. The research around walking to work shows that for every increase of 10 minutes you take to walk to work, there is a 12% reduction in the likelihood of you developing high blood pressure.
Sitting Disease We know that being sedentary is bad for your health. Compared to people that watch no TV, people who spend an average of six hours per day watching TV can expect to live five years less. The average American adult watches five hours of TV or screens per day. We never think of the TV as something that is bad for our health, but clearly it’s as powerful as many other risk factors for chronic disease.
The Question I’m going to finish by asking you a question, and this may have some personal challenges for you. You might be very busy with work, or with your kids, or with both. You may be in pain or have other priorities but can you limit your sitting and sleeping to just 23.5 hours a day?
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THE PULSE 2014 / B11
FIRST AID TIP: A SMALL AMOUNT OF SALT IS NECESSARY IN ORDER TO MAINTAIN HEALTH. HOWEVER, IN SOME PEOPLE, TOO MUCH SALT CAUSES BLOOD PRESSURE TO RISE. HIGH BLOOD PRESSURE INCREASES YOUR RISK FOR HEART DISEASE AND STROKE.
STROKE AND HEART ATTACK SIGNS
Stroke is a medical emergency. Recognizing and responding immediately to the signs of stroke by calling 9-1-1 or your local emergency number can significantly improve survival and recovery.
What are the five signs of stroke?
Cardiac Arrest Signs
signs.
Cardiac arrest is a medical emergency and can strike without warning, affecting people of all ages and all fitness levels.
Stroke can be treated. That’s why it is so important to recognize and respond to the warning
1. Weakness
– Sudden loss of strength or sudden numbness in the face, arm or leg, even if
temporary.
2. Trouble speaking – Sudden difficulty speaking or understanding or sudden confusion, even if temporary.
3. Vision problems – Sudden trouble with vision, even if temporary.
4. Headache – Sudden severe and unusual headache.
5. Dizziness – Sudden loss of balance, especially with any of the above signs.
If you experience any of these symptoms, call 9-1-1 or your local emergency number
immediately.
Signs of a cardiac arrest include: Sudden collapse. Sudden unresponsiveness to touch or sound. Abnormal or no breathing. 3 easy-to-follow steps if you witness someone having a cardiac arrest: 1. Yell for help
Tell someone to call 9-1-1 or your emergency response number and get an AED (if one is available). If you are alone, call 9-1-1 and get an AED (if one is available).
Heart attack warning signs
Thousands of Canadians die from heart attacks every year because they don’t receive medical
2. Check breathing
treatment quickly enough. Learn to recognize the signs of a heart attack so you can react
If the person isn’t breathing or is only gasping, give CPR.
quickly to save a life. Warning signs can vary from person to person and they may not always
be sudden or severe. Although chest pain or discomfort is the most common symptom of a
3. Push hard and push fast
heart attack in both men and women, some people will not experience chest pain at all, while
Use an AED as soon as it arrives by turning it on and following the prompts.
others will experience only mild chest pain or discomfort. Others may experience one symptom,
Keep giving CPR until the person starts to breathe or move or someone with more advanced training takes over. Content from www.heartandstroke.ca
while some experience a combination.
Chest discomfort
Nausea
Discomfort in other areas of the upper body
Sweating
(uncomfortable chest pressure, squeezing, fullness or pain, buring or heaviness)
(neck, jaw, shoulder, arms, back)
Shortness of breath
Light-headedness
If you are experiencing any of these signs, you should CALL 9-1-1 or your local emergency number immediately, or have someone call for you.
PATIENTS ACCEPTING NEW COME WALK-INS WEL ENT AN APPOINTM OR CALL FOR Dr. West - Family Physician Dr. Patel - Family Physician Dr. Klaus - Rheumatologist Dr. Venter - Psychologist Dr. Kinahan - Family Physician Dr. Wlodarski - Family Physician
Medimax Health Centers “Your Specialists and Allied Health Professionals” Dr. Jhameel - Family Physician Dr. Preet - MBCHB - Research Co-ordinator Chris Walker - Registered Clinical Cousellor Marcia Holden - Massage Practitioner Rika Mansingh - Registered Dietitian Maria Reed - Business Development Manager, Laser/Light Therapy Practitioner
• family medicine • chronic disease • complex care plans • walk-in & emergency care • cosmetic procedures • women’s health (yearly physicals)
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Abbotsford 604.852.2279 • 2479 McCallum Rd. • Chilliwack 604.795.7811 • 109-9181 Main St. • Langley 604.530.2374 • 5720 Glover Rd. B12 / THE PULSE 2014
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5210: All you need to remember for raising healthy children
Power Down - No
Enjoy - 5 or more
vegetables a day
more than 2 hours of screen time a day
Play Actively - At
Choose Healthy -
least 1 hour every day
ZERO sugar sweetened drinks
People Helping People
www.healthyabbotsford.ca
Valley Orthocare is an Accredited orthotic facility that has been providing care to patients throughout the Lower Mainland and outreach areas of B.C. since March 1990. Our team of Certified Orthotists work directly with health care specialists, including orthopedic surgeons, pediatricians, physiotherapists, and occupational therapists. Well established within the pediatric orthopedic community, we also specialize in diabetic foot care, adult bracing and orthotics and offer cranial remoulding treatments to infants with Plagiocephaly. We offer
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weekly outreach clinics in Abbotsford to better accommodate our Fraser Valley clients. Please call our office for more details on how we can assist you or, go online at:
valleyorthocare.ca PUBLISHED BY THE ABBOTSFORD NEWS
THE PULSE 2014 / B13
PHYSICAL ACTIVITY HOME EXERCISE PROGRAM Johann Windt, CSCS, BHK, NSCA-CPT, Pn-1. Do you find it hard to workout because of travel, no time, lack of money or fear of the gym? Follow the simple, four exercise routine below and you will work all the major muscle groups in your body. You can do these exercises anywhere, for free, and in less than 20 minutes.
• Keep your back straight (think about sticking your chest out), while allowing your torso to come forward naturally.
It’s important to warm your body up for 5-10 minutes first. You can go up and down the stairs in your house, march with high knees on the spot, ride a bike, or go for a brisk walk. Do the exercises in the order listed, start with doing 15-20 repetitions of each (except the plank – do this once and hold it for 5-60 seconds). Finish off your workout with some gentle static stretches. As you grow stronger and are looking for more of a challenge, progress to completing a second round of all the exercises, and then a third round. Lastly, take a day of rest in-between your workouts so your muscles have a chance to recover.
Push-ups:
• Continue to lower into the squat until (although not lower than) your thighs are parallel to the floor, then push your heels into the ground to return to the starting position.
Seated row with tubing
Body Weight Squat: • Stand tall with feet about shoulder width apart, toes pointed slightly out, and hands straight forward for balance.
Push-ups
• Sit hips back and between your heels in a controlled manner as though you were about to sit on a chair. • Keep your knees right above your toes and avoid letting them fall in towards each other.
Plank: • Start the exercise on your forearms with your knees on the ground (you can come onto your toes if you would like more of a challenge) • Get into the same position as the plank, but with your body supported by your hands, not forearms, with the hands about 1 ½ times your shoulder width.
• Squeeze your butt muscles to protect your lower back.
• Keep the whole body tight (contract your butt muscles and brace your core). • Lower yourself in a controlled manner, with your elbows coming out to the side slightly, leading with your chest, not your head (keep your chin tucked) or your hips (keep body stable). Lower yourself until your upper arms are parallel to the floor. • Push the ground away from you as you press back up to the starting position. • To make push-ups easier, raise your hands to a bench or railing, or perform them from your knees instead of your toes.
Seated Row with Tubing: • Sit up tall with back in a neutral position; chest open as though you were popping buttons off of a shirt. • With tubing around you feet or stable object, pull the handles backward squeezing your shoulder blades together, keeping your elbows close to your sides.
Body Weight Squat
• Slowly straighten the arms back to the starting position.
Plank • Contract your “core” muscles by bracing (pretend that someone is about to tickle you – feel the muscles in your abdominal area tighten up) • Keep your elbows close to your sides (think about crushing something in your armpit). • Have your eyes looking down to the ground while pulling your chin back towards your throat (think about giving yourself a double chin). For more information about eating healthy and being active visit www.healthyabbotsford.ca
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Parks, Recreation & Culture
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LIVE 5210 PLAY BOXES - MAKING PLAYING OUTSIDE EASY We hear a lot about the importance of kids being active. As parents, we all want our kids to be healthy, to play, and to have fun. There are a number of challenges to making this happen:. • Many parents don’t know how to play with their kids. They grew up in a family that didn’t engage in play or they are so busy trying to keep up with everything they don’t have time to think about how to play with their kids. • Lack of money – buying toys and props to play with outside isn’t within the financial reach of many families in Abbotsford. • Lack of convenience of programs – signing kids up for programs can present a number of barriers for parents: • Cost • Location – it’s yet another place they have to take their child to/from • Scheduling – it can be tough to try and fit the program schedule, life is unpredictable
isolation is becoming a significant problem in our community. How do you meet new people, where do you meet new people? How do you make the time to meet new people? Not only does this lead to social isolation, it also starts to erode the fabric of our sense of community and belonging. So, in an effort to ease some of these challenges, Healthy Abbotsford, along with its partners, has launched the Live 5210 Play Boxes. These are boxes that are filled with all sorts of play equipment that families can access for free, anytime they want! They simply go to www.healthyabbotsford.ca/play-boxes to register for free and get the code to unlock the boxes. Currently there are boxes installed in Grant Park (31850 Madiera PL), Berry Park (33928 Fern Street) and Pepin Brook Park (2244 Reisling Drive). This is a pilot project which is being funded through SCOPE (www.live5210.ca) and our hope is that it is successful and we can expand it to more parks within the city.
• Commitment – for many families, committing to a 6 or 8 week program just feels like it’s too much • Isolation – with busy schedules, lack of interaction with neighbours, lack of family close-by, social
FOR MORE INFORMATION VISIT: HEALTHYABBOTSFORD.CA
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THE PULSE 2014 / B17