Healthy Living January 29, 2016
❤ Cooking ❤ Fitness ❤ Lifestyle Planning ❤ Coaching CAPITAL news
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New pieces added to chronic pain puzzle Sterling Armata Contributor
It is commonly accepted that most pain comes from physical, chemical and/or stress related problems. New research and technology have allowed us to enhance our understanding of pain and how to treat it. One of these new thinking’s is chiropractic neurology, an emerging science that was pioneered by Dr. Ted Carrick. Carrick is a Canadian-born chiropractor originally from Toronto. He is the doctor who helped National Hockey League star Sidney Crosby with his concussions, the story of which was featured in the Maclean’s magazine article on November 14, 2011, called Rebuilding Sidney Crosby’s Brain. Chiropractic neurology focuses on how to optimize the brain and nerves as they control the body. It assesses each individual’s unique pattern of change in the function of their nervous system. It relies on neuroplasticity, the growing body of evidence that
nerves are “re-trainable.” Chiropractic neurology then uses specific treatments like joint adjustments, muscle therapies, physical exercise, balance and coordination activities, eye exercises, sensory stimulation, cognitive training and nutritional recommendations. What happens in many cases of back and neck pain is that a lack of proper motion between the vertebrae or pelvis, combined with changes in muscle tone, circulation and nerve function causes inflammation. Initially inflammation is painful, but a necessary part of healing. Often these cases resolve easily. However, over time chronic inflammation affects the body in several ways. These chemicals pass the bloodbrain barrier and put the nervous system into a state of low grade constant high alert. Inflammation also makes our cells become hypersensitive which changes many normal metabolic functions. Chronic inflammation can even affect our mental and emotional states.
So what do we do? First, get an accurate assessment of the problem. Include appropriate medical testing as well as a functional neurology and metabolic assessment. Second, using the principles of chiropractic neurology and metabolic care, design strategies to: • reduce inflammation • restore normal motion • reboot and retrain the brain • provide the appropriate nutrients for the body to build with • utilize the best technologies and machines to help the body heal itself. This type of treatment approach offers a framework from which each individuals needs can be customized. The time frames required for healing varies, depending on each person’s health status. It is helpful to remember that most of the body does regenerate itself. A muscle cell for instance lives approximately three months. This means that when we begin treatment, the old cells must turn over and the better trained new cells eventually take over and improve
these patters. Another factor in healing is our mind set; for example: • get a thorough understanding of the problem. knowledge is power • spend time doing simple mindbody connecting activates like just being outside, or light exercises like walking or simple yoga • many simple things will help restore our circulation rhythms. try getting to sleep and waking up at consistent times, darken your bedroom or wear an eye mask and get regular daylight exposure • meditation techniques have been shown to be helpful. In order to tangle the vicious cycle of chronic pain, our physical body, body chemistry and our mindset are often the big picture to a chronic problem. Please call a duly qualified practitioner to learn more about these techniques. Sterling Armata is a Kelowna chiropractor who has his own clinic, Sterling Chiropractic. 778-484-6123 info@sterling-chiropractic.com
Safety monitor O offers peace of f mind for seniors
S s They’re known as the “sandwich generation”—working adults who have taken on the role of caring for an aging or ill parent while still raising their own children c e and pursuing a career. Membership to this group is growing every year as the Canadian population ages. t e According to Statistics Canada, more w than two million Canadians, mostly women between 35 and 44 years old, are O ‘sandwiched’ between caring for their M young children and aging parents at the a same time. This can sometimes mean their resources, t both mental and physical, are spread too f thin which can lead to worry and guilt when a it comes time to leave the senior home alone. Part of the worry is for potential medical a emergencies or falls that could occur since i seniors are at a much greater risk of falling. t Health Canada reports that every year, n one in three seniors will fall at least once and falls account for more than half of all i injuries among Canadians 65 years and over.
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Opening musical doors for special needs people Sawyer Klassen sawyer.klassen@kelownacapnews.com
The Rhythms and Rhymes program has been created to help special needs people of all ages express themselves. Calum Middleton is the coordinator of the program. He has been working as an educational assistant for six years and has also worked with special needs individuals at the Okanagan Boys and Girls Club. Open to anyone with special needs, Middleton is hoping the weekly sessions can allow everyone there to express themselves through music and movement, establish friendships, build confidence and get exercise. “I will have a collection of instruments out and I’ll be playing music,” he explained. “Everyone will be playing along, singing along and dancing. It’s not really anything instructional, it just let’s them express themselves through the music.” With a background of working with special needs students and a love of music, Middleton’s inspiration for organizing Rhythms and Rhymes
came naturally to him. “I’ve always been passionate about music, I’ve been playing music since I was 11,” he described. “I know through my own personal experience that music can be quite healing. It lets you be expressive and helps you deal with things. “I know that a lot of individuals with special needs don’t really get an opportunity to play music as much. So I wanted to combine the two and see what happens.” The weekly sessions will take place from 3 to 4 p.m. on Sundays at the Okanagan Mission Community Hall, 4409 Lakeshore Rd. The first session will take place Feb. 7. The cost is $20 per session or $60 for one month. Middleton is hopeful he will be able to reduce the price in the future, but he acknowledged there will need to be a good number of people attending to cover the cost of renting the hall and instruments. Registration is available by contacting Middleton at rhythmsrhymeskelowna@gmail. com, or participants can simply show up and pay at the door.
MONITOR FROM PAGE 2 These were some of the concerns sandwich generation member Lisa Fazari had as she looked for solutions to help care for her 84-year-old mother Ursula Calderon while also caring for her teenage daughters. Fazari’s mother’s activity level had decreased dramatically since the osteoarthritis in her legs caused her to slow down and be more cautious, yet she was adamant that giving up her independence of living alone wasn’t an option. “My concern for my mom living on her own was the fact
that even though she’s aging she’s very determined to live independently, she loves to maintain her regular routine and do her own thing,” explained Fazari. “But the fact is, she can have an accident any time and I’m very concerned that nobody would reach her fast enough to help her out.” So Lisa looked into LifeCall, a personal medical alert device to help give her and her family the peace of mind they need to know her mother will be assisted if ever she experiences a medical emergency while home alone. LifeCall, a division of ADT Canada, can assist seniors or
those who are physically or chronically ill. It can be worn as a bracelet or as a pendant. Coupled with the two-way voice communicator that is installed in Calderon’s home, Fazari now has the assurance that comes with knowing her mother will receive emergency assistance in a timely manner if necessary and that she will be notified. “The key features that I love about LifeCall are the panic button and its ability to determine if she’s fallen or not. It’s the solution that we’ve been looking for—for a long time,” she added. For more information, check out the website lifecall.ca.
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Seniors able to stay independent
Calum Middleton will be using music to help individuals with special needs express themselves.
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Living up to your personal health goals for 2016 will align itself in the direction you want to head. If your goals are personal ones use a code that is known only to you. It is also important to share your goals with those around you if it is a supportive environment. If your husband, wife, children or coworkers are on board then chances are your outcome will be better than if you’re to keep it to yourself. This makes us more accountable for our actions as we know ‘they’ will be watching. It’s always nice when others celebrate your success. And you will succeed. Don’t enter into your goal as a dutiful laborious task. Enter into it with a sense of joy, dedication and achievement. Believe that you have already achieved your goal. This is more powerful than we can imagine. Possibly the most effective approach in keeping your resolution is to anticipate any reasons why you may fail,
before you experience them. We all know our own weaknesses and our triggers for a less than desirable outcome. Identify them and have a plan of action to keep you on track towards realizing your goal. Anticipate blocks in your way, identify them when they occur and then implement
a plan that you have already created around that behaviour when you see it presented to you. I think it best to respond rather than react. When reviewing your daily goals and checking off items that you did that day, or didn’t do for that matter, know that you are a success. A wise man once said that
we could live with the pain of dedication and commitment or we can live with the pain of disappointment.The two have entirely different outcomes. Dr. Markus Thiel is a Doctor of Chiropractic practicing in Kelowna. Questions or comments may be sent to askdrthiel@shaw.ca.
Study to do memory status check Memory testing research study addresses dementia issues for patients and caregivers The Medical Arts Health Research Group says that adults in the Central Okanagan and North Okanagan will be able to participate in an annual memory testing program as part of a new community-based study. This study is based on the work done by the Murray Alzheimer Research and Education Program (MAREP) at the University of Waterloo researching how best to support dementia patients, caregivers and their families. The study has been recently approved by an ethics review board and Kelowna doctor Robert Williams will be the primary investigator. Some data suggests that early awareness and knowledge of people’s memory “scores” can help them better cope and access resources
within the community sooner, which could be helpful. Memory loss is a critical issue for our health care system. Each year more than 4.6 million new cases of dementia are diagnosed in Canada. Most cases are diagnosed in adults over the age of 65. The Okanagan is an ideal study region as Penticton has the highest concentration of seniors in Canada (23.9 per cent) while Kelowna and Vernon rank in the top six. Those adults over 50 years of age who are wondering or concerned about memory and wish to participate in the study, will be tested every year at no cost. There are spaces for 20 patients. For more information call 1-888-736-0665 or check out the website www.HealthResearch. ca.21.
PHOTO: GREG MIONSKE
The new year affords us the opportunity of Ask Dr. Thiel retrospection, a time when we look at what we need to improve upon in our life in MARKUS order to be happier. THIEL Resolutions are only as successful as the planning that goes into them. your control and within your For instance, a very good circle of influence not circle of friend of mine once said this: concern. “Everyone wants to be healthy When establishing your but not everyone is willing to goals, make sure that you have do the work.” significant and measurable Here’s a plan that will daily, weekly and monthly make every single one of goals in order to give you the your resolutions become a feedback you need to see with realization. you on track or not. First, select obtainable and Be careful not to choose too realistic goals. If your goals are many drastic changes at one too lofty you will be setting time. As I say, make sure it is yourself up for failure. obtainable. I usually pick no For instance if one of your more than two goals at a time. goals is to lose weight, a The act of writing down healthy goal is between one your goals is a powerful one. and two pounds of weight loss This now becomes a contract per week. Ergo, over the next that you make with yourself. six months, it is reasonable to Post your goals on your expect that you would lose mirror, in your wallet, your almost 50 pounds. workstation etc. Most importantly, select The more you see it the goals that are entirely within more your subconscious mind
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Research finds peer support key to quitting smoking
Joan Bottorff
of 2015 show 65 per cent of fathers had quit smoking by
the end of the DIG program, and were still smoke free at the three-month follow-up. These are encouraging results compared to success rates with other smoking cessation approaches. Available statistics show that approximately 10 per cent of people are able to quit following doctors’ advice, about 29 per cent are able to quit using a Quitline, and 27 per cent of people quit successfully having received nicotine gum or patches through the B.C. Smoking
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A smoking cessation program designed at UBC Okanagan is showing some promising results with new and expectant fathers. UBCO’s Dads in Gear (DIG) is a novel smoking cessation program that targets new and expectant fathers. In a way that has never been done before, the DIG program integrates tips on quitting, fathering skills, and physical activity in an eight-week group program. Initial results from two DIG sessions offered in the spring
More than 40 dancers tried the new West Coast Square Dance Program at a free introductory session held earlier this month at the Westbank United Church hall. Presented by the non-profit Westsyde Squares of the Central Okanagan, the new program features the most popular “calls” from a longer list and gets the dancers having fun sooner. Still open to newcomers, up next is the start of 12 Wednesday sessions in the hall at 6 p.m., which began Jan. 27. Organizers welcome those who just want to try square dancing for the first time for some fun and healthy exercise. The participation admission fee is $10. For more information at WestsideDanceFun.info or call either 250769-5446 or 250-763-0084.
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Cessation Program. “The quit rates from the first two DIG programs are very promising and together with men’s overwhelmingly positive responses indicate that we have the right formula to increase the chance of quitting,” said UBCO professor Joan Bottorff, director of the Institute for Chronic Disease Prevention and Healthy Living at the UBCO campus. “This is good news because when fathers quit smoking there are benefits to the whole family. New and expectant mothers’ chances of quitting and staying smoke free are higher when their partners don’t smoke, and children can grow up in smoke-free homes.” The development of resources to support fathers’ smoking cessation began five years ago as a motivational booklet entitled: “The Right Time, The Right Reasons. Dads talk about reducing and quitting smoking.” This booklet was based on research conducted by the UBC team with funding
from the Canadian Institutes for Health Research and the Canadian Cancer Society. The booklet was initially published and distributed by the B.C. Ministry of Health and has now found its way into many other Canadian jurisdictions. The demand for the booklet led the research team to translate the resource into French in 2012 and Chinese in 2015. With $200,000 in support from the Canadian Cancer Society, the Dads in Gear program is now available offered in several B.C. communities for evaluation. To date, the DIG program has been offered in West Kelowna and Abbotsford. Trained facilitators are now ready to run programs in Prince George, Merritt, Mission, Vernon and Nelson. “While experts have developed smoking cessation programs for expectant mothers, fathers have largely been left out of the equation,” said Gayl Sarbit, knowledge broker for the Institute of
Healthy Living and Chronic Disease Prevention and cocreator of DIG. “The men we worked with said they wanted to connect with other dads who were trying quit and the DIG program provided them the opportunity to share experiences and support each other in their efforts to quit.” “There has been little support for new and expectant fathers, even though they want to quit and their partners want them to quit,” added professor John Oliffe, lead investigator of UBC’s Men’s Health Research program and co-creator of DIG. “Men realize that continuing to smoke is at odds with being a healthy role model for their children and being actively engaged in their lives.” According to Statistics Canada, 18.1 per cent of Canadians smoked in 2014, including 21.4 per cent of men and 14.8 per cent of women. Tobacco use causes up to 6,000 deaths in British Columbia each year.
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The truth behind the ‘no pain no gain’ theory Laura Pelletier
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Contributor
Fruits and vegetables are packed with water and fibre, which will help you fill up without over consuming on high calorie content foods.
Helping yourself to good health Healthy eating isn’t what it used to be. Between the advice your bestie dishes out over brunch and the conflicting information from Dr. Google, it can be hard to sort out fact from fiction. “A registered dietitian can help you wade through the nutrition information you find to personalize an eating strategy that works for you,” said Desiree Nielsen, a registered dietitian. While nutrition fads may come and go there are a few sensible steps that can help anyone wishing to eat healthier and surprisingly, they don’t involve cutting out your favourite foods. “One of the biggest mistakes I see people make is getting too rigid with their diets,” said Nielsen. “I prefer to focus on positive, additive changes that feel good and eventually crowd out less healthy habits.”
With that in mind, why not challenge yourself to introduce these healthy eating tips, one at a time? Get to know seeds Seeds, the often-overlooked cousins of nuts, can boost nutrition in our modern, nutrient-deficient diets. Pumpkin seeds are rich in zinc, which supports immune and skin health. Hemp seeds are protein-rich; chia and flax seeds introduce soothing soluble fibre and antiinflammatory omega 3 fatty acids to the diet. Add seeds to salads, smoothies and morning oatmeal or look for products, such as Nature’s Path Pumpkin Flax Granola (six grams protein, five grams fibre per serving), that feature seeds. Power up with plant protein After decades of being told that plant protein is incomplete, research is
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Back pain Neck pain Shoulder pain Rotator Cuff Hip pain • Whiplash • Arthritis • Headaches
revealing reasons to embrace it. Plant based protein is economical, versatile and loaded with fibre to help you feel satisfied and feed the growth of beneficial bacteria that protect your health and fight inflammation. Try swapping lentils for ground beef in favourite recipes. Replace salt-filled luncheon meats with baked tofu or add roasted chickpeas to a salad for protein-rich crunch. Fill half your plate with produce Fruits and vegetables are packed with water and fibre, which Nielsen says will help you fill up without overconsuming calories. Simply double the portion of fruits or vegetables in your favourite recipes.Fruits and vegetables also contain antiinflammatory phytochemicals that fight off chronic disease.
For many years now, the fitness philosophy ‘no pain, no gain’ has been regimented into our way of thinking about exercise. But various studies and research have shown this not to be true, so I suggest doing what you are capable of is better than doing nothing. Pain generally means some injury is happening within the muscles, there is lactic acid build-up or old injuries are being aggravated. As we get older, we endure more pain, we have less energy, and old bad fitness habits start having repercussions. But there are many ways to get fit without having to spend long hours exercising, to not push yourself beyond the brink of getting injured and finding suitable workout equipment to fit your needs. So while failure should not be an option, keep your expectations realistic. There are many questions to consider when it comes to exercise equipment: Will I use it? Do I have the time? Do I have physical limitations? Do I have a convient space? Is it moveable? Too often we buy workout equipment and it becomes a clothes hanger. I’ve been there, done that myself. But there is a growing body of evidence about a new form of workout called Whole Body Vibration, something which has been around since the 1960s when it was developed for astronauts to use in space to prevent muscle loss, assist with circulation and retain bone mass. But fitness experts are beginning to see how more than just astronauts in space could benefit from WBV technology. WBV provides benefits of both anaerobic and aerobic exercise, wth blood circulation enhanced, increased oxygen in the blood, and other physiological and neuromuscular benefits. So how does WBV help with losing pounds? It does increase metabolism which results in burning calories, builds muscle while burning up fat, releases toxins that are holding fat cells, increases energy and stanima, and helps relieve
K stress. C All this in 10 minutes per day or three longer sessions each week. Who can use this type of equipment? Just about anyone—body builders, weight a control centres, dance studios, fitness centres, chiropractors, rehab clinics, health spas, mental u health programs and retirement residences. What also makes WBV more popular is g the equipment is moveable and smaller than u a treadmill, saves on power, is transportable w and can replace most traditional exercise equipiment. c The new disease is the “sitting disease” a mainly office workers, or anyone that works sitting most of the time are having more t problems, even teenagers on social media w devices. We are seeing more weight gain, shoulder r problems, tendonitis, back problems circulation a issues and heading for more problems. a Corporate offices are now looking into having whole body vibration in the staff room because f the rate of sick days being used. No need for p special workout clothing, a suit will do. I do recommend to my clients to go the gym a for a workout if they are so inclined, and able p to enjoy the great atmosphere and socializing, i using various equipment/classes and staff to guide your workout. m I will admit I have had a gym membership s for almost 20 years, and I did okay with it until chronic conditions began to pop up. But as D time went on, I couldn’t put the effort into a q workout, so I lost my motivation and eventually s stopped going. I started using the WBV equipment seven g years ago for pain relief, and noticed that I was e tonining up, building muscle, losing weight, o better mood and able to move better. m The WBV 10-minute session is equivalent to a traditional one-hour exercise routine. a
a Laura Pelletier is a certified natural health care consultant in Kelowna. 778-754-7400 C laura@kwikfit4u.com S www.kwikfit4u.com s
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Gaining full recovery Living with onset of dementia from ankle sprains Krista Smith Contributor
It was a crisp autumn day when Sue decided to go for a hike. All of a sudden she caught her foot on the unstable ground and rolled her ankle. Her ankle was sore, swollen, tender to the touch and she felt unstable while walking on it. Eventually, after a couple weeks of rest, ice, elevation and gentle movement she was again able to resume most of her usual activities of daily living. She thought she would rest over the winter and be ready to get back to hiking in the spring. Fast forward to spring. The snow is melting, the birds are chirping and Sue is getting ready to once again get back to hiking and soccer. This time though, she observes some odd changes. Sue notices that her ankle still feels weak and she is worried about slipping when she goes out for her long hikes. She decides not to play soccer in the spring out the fear that running on the field with opponents may result in rolling her ankle again. She even feels unstable while standing on one foot and very stiff in her ankle when having to kneel or squat. Sue is a classic example of someone who has recovered well from the acute symptoms of an ankle sprain but has not done the proper rehabilitation to recover fully from the injury. Ongoing symptoms of stiffness, weakness and poor balance are common. If someone has been limping or using crutches for a period of time after the initial injury, general weakness in that leg is also quite common. Due to the residual ankle weakness and reduced balance, there may be an increased risk of rolling the ankle again with return to sports and activities. A physiotherapist can help get you on track for a full recovery. During an initial assessment, a physiotherapist will ask you questions about your specific injury and assess your mobility, strength and balance. Based on the findings of the assessment and your specific goals, a physiotherapist can come up with a personalized home exercise program for you. Manual therapy, which involves hands on techniques, is also used to treat stiffness and reduced range of motion. Following a physiotherapy treatment program, most people are able to safely and confidently return to their regular sports and activities. Krista Smith is a registered physiotherapist and associate at Sun City Physiotherapy’s downtown Kelowna St. Paul Street location. She can be contacted at 250-861-8056 or email downtown@ suncityphysiotherapy.com.
As our population ages, the impact of age-related illnesses increase as well as the cost to our health care systems and the care burden on family members and society. Dementia is one such condition having a huge and increasing impact all over the world. Rates are increasing rapidly everywhere and there is to date little that can be done to slow it. In spite of much research and many attempts, we have yet to find a cure or even an effective medication to manage or slow the progress of this devastating illness. In Canada, almost 750,000 people currently have dementia. If numbers continue to increase as projected, 1.4 million people will have dementia by 2031. Right now, this costs us $33 billion a year and that is expected to balloon to $293 billion by 2040. In addition to health care costs, many of us are also caring for family members as they age. Right now, one in five Canadians over the age of 45 are providing care to seniors. That number will rise significantly as the baby boom generation gets further into the senior years. For those currently in their 30s, there is a strong likelihood of eventually having to balance career, child care and caring for parents. Though this care is unpaid, it also costs the economy in lost productivity and can result in increased stress and emotional burden for caregivers.
Fortunately, relatively Healing Minds recent findings do suggest some PAUL preventive LATIMER strategies seem to help in dementia. One in three cases of Alzheimer’s disease can be attributed to lifestyle factors that can be adjusted. Some evidence suggests changes in the brain could begin up to 25 years before symptoms appear—meaning health choices in middle age can have an impact later in life. Maintaining a healthy body weight and regular physical activity seem to make a
difference. One study predicts for each unit increase in body mass index at age 50, dementia symptoms appear about 6 months earlier. Another study showed those who engaged in physical activity at least twice a week in mid-life had half the dementia risk of sedentary people. Education is also protective and listed as the top modifiable risk factor for dementia worldwide. Early and somewhat controversial research in
How to Prepare
Europe suggests some of these preventive efforts are helping to stabilize numbers developing dementia. Studies in the United Kingdom and Spain show reductions in numbers of people over 65 who are living with dementia. Fortunately, when it comes to getting more exercise, maintaining a healthy lifestyle, and education, there are no down sides. These are positive steps we can all take that help us enjoy life at every stage— the bonus is they could also protect us as we age. Paul Latimer is a psychiatrist and president of Okanagan Clinical Trials. dr@okanaganclinicaltrials.com
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Prevent and cope with onslaught of influenza virus You can take steps to possibly avoid taking on flu virus symptoms.
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It’s that time of year again when Canadians collectively brace themselves for the inevitable spread of the flu virus. However, all is not bleak as there are steps one can take to help prevent and cope with the onslaught of the illness. Here are the top 10 tips to stay healthy this flu season: 1. Avoid close contact with people who are sick. If you have the virus, protect others by keeping your distance. 2. Wash your hands frequently especially before meals. Flu viruses are spread by droplets from infected people when they sneeze, blow their nose, or wipe away secretions from their nose or eyes. As a result, try to keep hands away from your mouth and eyes during this time. 3. Eat a healthy diet rich in vitamins C and E to help boost your immune system. Foods rich in vitamin E include sunflower and corn oils, sunflower seeds, and nuts.
You can get your daily vitamin C from foods like orange juice, citrus fruits, broccoli and green peppers. Reduce intake of concentrated sugar like sodas and candy as it impairs the immune response. 4. Get a good night’s sleep to keep your body’s immune system at optimum efficiency. 5. Stay hydrated. Increasing water intake will help you stay healthy and
lessen the chances of coming down with the flu. 6. Cover up when you sneeze or cough with a tissue or arm to prevent the spread of the virus. 7. Exercise regularly. Not only can regular exercise lower stress, but research indicates that exercise can stimulate the immune system and promote healthy sleep. In a recent study reported
in Medicine and Science in Sports and Exercise, scientists found that modest exercise
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It starts with a headache, then chills, followed by a runny nose and an annoying cough. Is this the onset of the dreaded flu or is it just a common cold? It’s easy to confuse them since both illnesses make you feel miserable and have common symptoms, but they’re not the same as they have vital differences. Influenza and the common cold are both caused by a virus, and both can take over a week or two to leave your system. Both are contagious and easily spread. Both also cause similar symptoms—nasal congestion, coughing, headache, sore throat and fever. The first clue, however, to help differentiate the flu from a cold is revealed through taking your temperature. A common cold rarely has symptoms of fever above 101 degrees. With the flu, you will probably have a fever initially with the onset of the virus and you will feel miserable with body aches, chills and sweats and crushing fatigue as the most common symptoms. Here are other clues of cold or flu symptoms:
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Cold • Fever: Sometimes, and usually mild; • Headache: Occasional; • Aches and pains: Slight; • Fatigue and weakness: Sometimes; • Extreme exhaustion: Never; • Stuffy nose: Common; • Sore Throat: Common; • Chest discomfort and cough: Mild to moderate hacking cough. Flu • Fever: Usual; higher (100-102 F); occasionally higher, especially in young children); lasts 3 to 4 days; • Headache: Common; • Aches and pain: Usual - often sever; • Fatigue and weakness: Usual - can last two to three weeks; • Extreme exhausted: Usual at the onset of illness; • Stuffy nose: Sometimes; • Sore throat: Sometimes; • Chest discomfort and cough: Common, can become severe.
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clinically proven to reduce the duration of flu-like symptoms, such as fever, chills, body aches and headaches when taken at the onset. The sooner you start treating symptoms, the better chance you have for a quick recovery. Keep in mind, homeopathic medicines may not be right for everyone, always read and follow the label. 10. If your symptoms become significantly worse after the first three days of illness, especially if your fever subsides and then returns, be sure to see your doctor right away.
Differences between a cold and the flu
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may prevent the elderly from getting colds and flu. 8. Get lots of rest. Spending excessive energy steals valuable resources from your immune system. Drink plenty of fluids to prevent dehydration caused by fever, loosens mucus, and keeps your throat moist. Warm liquids are preferable, and there is some evidence that inhaling steam early in the course of the flu may reduce the spread of viruses in your upper respiratory tract. 9. For treatment, look for an homeopathic medicine, such as Oscillococcinum (Oscillo),
• Sleep soundly but wake unrefreshed and are tired during the day • Require information about various forms of sleep testing • Need explanation of previous sleep test results • Are being treated for a sleep disorder but are struggling with therapy • Comply with current treatment but feel no improvement in your symptoms • Have concerns about a family member’s/friend’s sleep and want some education on the topic of sleep disorders and the negative health risks associated with these conditions
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Call or E-mail our Certified Clinical Sleep Educator 250-681-4326 | contact@communitysleepcoach.com | www.communitysleepcoach.com
Capital News ❚ Healthy Living ❚ Friday, January 29, 2016
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Some advice on how to beat the winter doldrums The combination of cold grey weather, shorter days, debt incurred through the holidays, and failed new years resolutions is said to converge in depressing ways on the third Monday of January each year. While there is no scientific evidence to support this per se, the Kelowna branch of the Canadian Mental Health Association wants people who may be struggling to know there is help and hope. “Winter is a vulnerable time for many of us, especially if you are prone to low mood or other mental health struggles,” said Shelagh Turner, executive director of CMHA. “And there are a number of simple things that we can do that can make a big difference.” The first step is assessment. Take a few minutes to do an internal scan of how you are feeling. If you notice that you are feeling anxious or have been experiencing low mood, ask
yourself how long you have been feeling that way. Sadness is a natural part of being human and feeling this way for a few days is normal. But if these sad feelings last for more than a couple of weeks and you start noticing that it’s affecting your life in a big way, you may be suffering from an illness called depression. The Canadian Mental Health Association sponsors a resource website (theretohelp. bc.ca) dedicated to providing information and screening tools for the public. The second step is awareness. Once you become aware that you might be struggling, take an inventory of what you have in your life that is promoting good mental health and what might be contributing to being mentally unwell. Sometimes being aware is enough for us to recognize our thoughts and behaviours and to identify small, positive
The Kelowna branch of the Canadian Mental Health Association offers programs and information if you suffer from the winter blues.
changes that we can easily make. The third step is action. Tell someone, ask for help, find a sunny window or go for a walk. Sometimes small steps can make a really big difference in our mood.
The CMHA also offers a number of courses and information sessions, like “Living Life to the Full,” a course aimed at equipping individuals with skills based on cognitive behavioural therapy. Or consult with your family physician about
“Bounce Back.” a free skillbuilding program for adults experiencing low mood or stress with or without anxiety. If you have a child who is struggling with mental health challenges, CMHA Kelowna has a full-time family navigator who specializes in helping
families find the right supports for their unique needs. You can also help to make a difference by visiting OkGetLoud.com to sign the #GETLOUD Pledge. Help break the silence and stigma that so often prevents people who are struggling from getting help. The CMHA Kelowna branch is a charity that promotes the mental health of all through community-based programs and services, public education, advocacy and research. It is part of a network of more than 10,000 CMHA volunteers and staff in over 130 communities across Canada. For more information about branch services in Kelowna, see cmhakelowna.org.
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Fear not—there is help for overcoming anxiety David Smith Contributor
Everyone has times of feeling anxious, scared or fearful. In fact, without our body’s innate ability to sense and respond to pending danger, we would never have survived as humans. These days, however, anxiety disorders are like a car alarm repeatedly sounding when there is no real threat. Anxiety disorders are the most common mental health concern for children in B.C., affecting an estimated four per cent of all children, impacting their day-to-day life, their friendships, their school performance, their physical health and their sense of wellbeing. My colleagues and I in the mental health field are concerned that in this modern, fast-paced, wired world, anxiety disorders in children are greatly increasing. We are seeing more children than ever before who
are constrained and made miserable by their fears when they should be feeling safe, secure, confident and happy. Anxious feelings include a rapid heartbeat, difficulty catching one’s breath, a sense of doom, sweaty palms, an upset stomach or stomach ache, even nausea and vomiting. Focusing on the feelings can cause them to intensify, a vicious cycle. Anxious symptoms become a true anxiety disorder when the anxiety leads to avoidance of the situation that is causing the anxiety and causes significant physical distress and disruption of daily life and functioning. An unresolved anxiety disorder can often lead to depression or substance use problems in future years. Anxiety, however, exists on a spectrum. A certain amount of anxiety is normal and beneficial. It keeps our children safe and conscientious; it motivates them to perform well.
Children who tend to be anxious are often model students—high achieving, diligent, analytical, sensitive, alert, creative and imaginative. Too little anxiety and a child or teenager may take foolish risks or lack motivation to succeed. But too much anxiety and children become so paralyzed by fear that they may be unable to leave their parent’s side, leave the house, go to school, make friends or participate in normal life. The good news is that anxiety can be very successfully managed or treated when required. Regular exercise and reliable routines in children are often all it takes to quell mild cases. Mild and moderate anxiety is very responsive to Cognitive Behavioural Therapy (CBT), which is a process of addressing the unhelpful thoughts and actions that underlie anxiety. Thought stopping, talking back to negative thoughts, not believing everything you
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think, relaxation techniques like calming breathing, mindfulness meditation, and gradual safe exposure to the things you fear are all examples of types of CBT. All children—and adults, too —could benefit from learning simple CBT techniques to turn off their body alarms that are sounding unnecessarily. In more long term or severe cases of anxiety— such as panic disorders, Post Traumatic Stress Disorder, Obsessive-Compulsive Disorder—treatment may include a period of antianxiety medication in addition to teaching the child ageappropriate CBT techniques, an approach called “pills plus
skills.” If you are worried about your child or teenager’s anxiety, there are many places to get help. Many online resources as well as books, some written for specific age groups, are available to give in depth information about anxiety and step-by-step instructions for specific CBT techniques. For parents of children and youth, the FORCE Society, in partnership with MCFD’s FRIENDS Program, offers an online parent program for parents of children ages four to 13. Anxiety BC (anxietybc. ca ) is another great site and offers detailed pages for
adults and youth. Other sites include mindcheck.ca and keltymentalhealth.ca. If you feel your child needs professional help, see your family doctor or call Service BC at 1-800-661-8773 and ask for the MCFD Child and Youth Mental Health office in your community. Dr. David Smith is an adolescent and adult psychiatrist, the medical director of the Okanagan Psychiatric services for Interior Health, and a contracted psychiatrist for Child and Youth Mental Health for the B.C. Ministry of Children and Family Development.
Study for migraine sufferers Okanagan Clinical Trials invites adults who suffer from migraine headaches to participate in a clinical research study. “Many people suffer from debilitating migraine headaches and we are always looking for promising medications to help them,” said Dr. Sally Godsell, general practitioner and investigator for Okanagan Clinical Trials. The investigational drug is given by injection once per month. Men and women must be between the ages of 19 and 65 and must suffer from episodic or chronic migraine headaches. Volunteers meeting these and other criteria will be asked to undergo a screening visit to determine eligibility. Approximately 825 subjects with episodic migraine headaches and 825 subjects with chronic migraine headaches will participate. Okanagan Clinical Trials, located in Kelowna, is one of six sites in Canada selected to participate in this study due to its excellent reputation and history of conducting pivotal
clinical trials. The duration of the study is 10 to 12 months and participants are seen monthly to receive study medication and to assess their response. All office visits and medical evaluations related to this study will be provided to participants at no charge. Participants may also be reimbursed for their travel and other incidental expenses. “Most people report having a very positive experience when involved with our studies,” said Dr. Paul Latimer, CEO of Okanagan Clinical Trials. “They are seen often, have a very comprehensive study-related assessment and receive more one-on-one time with study doctors and research staff than is usual in clinical practice.” Okanagan Clinical Trials can be contacted at 250-862-8141. More information is available on the Okanagan Clinical Trials website, okanaganclinicaltrials.com.
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Capital News ❚ Healthy Living ❚ Friday, January 29, 2016
www.kelownacapnews.com X11
Everyone is talking about our farm when I was growing up, it isn’t that complicated. the high cost of groceries this From The There are several ways to winter, in particular the fresh Ground Up create an underground space, produce being imported from or even an insulated abovethe U.S. and Mexico. ground space, to store and I know we are feeling it in DON BURNETT keep fresh carrots, potatoes, our household as well, but onions, winter squash, when I recently opened a fresh turnips, parsnips,beets…the jar of preserved pears my wife list goes on and on. Donna had canned last summer, I began to Number two, I plan on using my cold frame think about some of the relatively easy ways we to grow greens well into the cold time of year can purchase local food in season at reasonable and start early again in the spring. prices to enjoy all winter long, and food we In the Okanagan, there should only be a have grown in our own gardens at even less period of perhaps a month where we can’t have cost. fresh lettuce and other forms of salad greens. Last summer, we purchased a large sack of Having a grow light and some space set aside onions and a couple of large sacks of Russet indoors to get plants started prior to setting Burbank potatoes that we shared with our them out in the cold frame is a huge asset. children. Those of you who can build a greenhouse Those still left remain in great condition as either a free standing or attached to the home we dig into them regularly. Our pantry is chock are even more ahead of the game. full of canned peaches, cherries, prune plums Number three, we are going to increase our and pears. We have two freezers loaded with purchasing of local produce in season when blueberries, corn, beans and peas. prices are at lowest and make processing and Donna also processes and freezes in portion canning a family event, to teach our children sized bags things such as squash and turnips. and grandchildren something that 80 per cent Generally, we have done this just because we of families did just a couple of generations ago. enjoy these foods in the winter, but by doing it I remember those days and folks, they were ourselves we know just where the food comes not all that bad. We didn’t have the ability from. to own a home freezer. We would take our In particular, when it comes to the canned produce down to the Frozen Food Lockers on fruit we can keep the sugar levels to a Leon and Abbott and place it in our own private minimum. cubicle we rented by the month. With the current increased costs of imported It doesn’t look as if the prices on groceries fruits and vegetables, I have decided to put a lot are going to get much better in the near future more thought into increasing the volume and so now is the time to begin planning for next variety of food products we can store and use winter. throughout the winter months. Here are some of the thoughts I have in mind Tune in to The Don Burnett Garden Show on for that which may give you some ideas as well. AM 1150 News Talk Sports Saturday mornings Number one is I plan on building a root cellar. from 8 to 10 a.m. From research and memory of what we had on
“…we are going to increase our purchasing of local produce in season when prices are at lowest and make processing and canning a family event, to teach our children and grandchildren something that 80 per cent of families did just a couple —Don Burnett of generations ago.”
CONTRIBUTED
Old fashioned but healthier ways to store good food
The downtown Kelowna branch of the Okanagan Regional Library on Ellis Street is offering workshops on how to get the best use out of mobile electronic devices.
Learning to use mobile devices Get a mobile electronic device for Christmas but having difficulty understanding or using it? The downtown Kelowna library branch of the Okanagan Regional Library is offering a series of classes entitled “Mobile Meet-Ups” to help. Sessions are free and open to the public from 1:30 to 2:15 p.m. in The Great Room at the downtown Kelowna Library, 1380 Ellis St. The upcoming workshops are:
*** Have a computer but struggling with basics such as searching the Internet, using email or Facebook? The Kelowna Library is offering classes on computer use instruction from 10 to 11:30 a.m. in the Computer Lab of the downtown Kelowna Library. The upcoming courses are:
All About Apps Learn what apps are, how to get them, how to use them, and how to manage them. Wednesday, Feb. 3 and 10 Fabulous Photos Learn to use the camera on your tablet or phone, and then how to share photos with your friends and family. Wednesday, Feb. 17 and 24 Mobile Storage Learn to manage files and photos that are saved to your device. Wednesday, March 2 and 9 To register or for more information please call 250-762-2800 or inquire about these workshops at the library front desk.
Introduction to the Internet New to the internet? Start with this simple introduction. Wednesdays: Feb. 3 and 10 Getting Started with e-Mail Learn how to set up your e-mail account. Wednesdays: Feb. 17 and 24 Introduction to Facebook For Facebook newbies, a class to help you get set up and get the most of your Facebook account. Wednesdays: March 2 and 9 To register or for more information please call 250-762-2800 or as about them at the library front desk.
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