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Good Health News • April• 2014

Good Health News April• 2014 Volume 6 Number 7

Health in Motion director Natan Gendelman

In This Issue

Importance of Sleep ................................Page 1 Lack of Sleep and Exercise Affects Teen Mental Health ................................Page 2 5 Ways to Unload Your Brain ................................Page 3 Here's What People Have to Say about LIFE ................................Page 4

talks about importance of sleep

How we sleep directly affects how we spend our waking hours. Lack of sleep easily creates depressive moods, anxiety and lack of concentration. In today’s society, it seems easy to have sleep difficulties due to stress, lack of routine, or poor lifestyle choices. Over the years, I see what our problems are and I would like to suggest a few solutions to help us improve our sleeping habits so that we can be more productive, mentally and emotionally healthy all day long. A lot of children as well as adults suffer from lack of sleep. The reasons go beyond stress, but hinge more upon our digital devices. Our children spend a bulk of their time in front of televisions, Xboxes, video games, which require highly focused concentration. This in turn affects their functioning of both their brains and bodies. As a result, because of this intense concentration, gamers continue to be emotional about the games that they have played. They have more trouble falling asleep or even digesting their meals. Our environment is very technology-based. Even while working out at the gym, our eyes are glued to the television screens placed right in front of us, our ears are plugged with earphones with music from our iPod touches. Everywhere in the subway we see people text messaging every second. Our brains and our eyes cannot be disconnected from our phones. When we are supposed to sleep, we cannot disconnect ourselves from the digital world. Another key factor to poor sleep is due to our typical American diets, which usually consists of a cup of coffee in the morning, a sandwich in the afternoon for lunch, and at the end of the day, a nice, big family dinner. However, by evening, our biological processes and digestive system is slowing down because our bodies are prepared to rest for the night. If we load our stomach with tons of food, we will end up getting up in the morning restless. What we end up doing is to down a couple cups of coffee to adjust our mental sharpness back to normal. Based on all that we have discussed above, I would suggest that you recall the times when you did not have smartphones. Disconnect them unless you want to carry around your virtual office with you. Nothing will happen if you do not reply to an email or text message within the next 20 seconds. Enjoy your meal without having to look at your cell phone screen. Moreover, try not to have a big dinner at home. Decrease it by half and you will see the results of it in your better sleeping habits later on. Good night, sleep tight.

Health in Motion Rehabilitation (416) 250-1904) www.healthinmotionrehab.com

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Good Health News • April• 2014

General General Health Health

Study Shows Lack of Sleep and Exercise Affects Teens’ Mental Health

See teenagers constantly on their

video games, tablets or smartphones? They may have a higher risk of mental illness according to a study published in the journal World Psychiatry. The research suggests that high media usage, plus low physical activity and lack of sleep increases the risk of mental disorders for adolescents. The research was led by the Karolinska Institutet in Sweden, it looked at the prevalence of risk behaviors – such as excessive alcohol use, illegal drug use, reduced sleep, sedentary behavior, high use of TV, internet and video games not related to school or work – in over 12,000 adolescents aged between 14 and 16 years across 11 European countries.

In the News

trusive behaviors such as watching too much TV, not playing sports, or sleeping too little.” The investigators also noted that the most common risk factors among boys were drug and alcohol use, while reduced sleep and a sedentary lifestyle were more common amongst girls. This study’s results coincides with last year’s 2 studies covered by Medical News Today suggesting that exercise may boost teenagers’ academics and that playing violent video games reduces teenagers’ self-control.

The investigators found out that the adolescents who had high media use, little exercise and lack of sleep showed suicidal thoughts, anxiety and depression. They say, “While most parents, teaches and clinicians would react to an adolescent using drugs or getting drunk, they may easily overlook adolescents engaging in unob-

Poor Parenting Can Increase The Risks of Your Child’s Obesity A new University of Illinois study published in the Journal of Developmental & Behavioral Pediatrics shows that parents who regularly dismiss or punish their children for being anxious could lead to their child becoming obese.

A study from the Hospital for Sick Children in Toronto released last year found that preschool children are less likely to be obese if they live in a safe neighborhood, and within walking distance of parks and shops.

The study explained that this is because children who fail to regulate their negative emotions could turn to food for comfort. This could in turn lead to obesity. Lead author Kelly Bost said, “For example, if a child went to a birthday party and was upset because of a friend’s comment there, a dismissive parent might tell the child not to be sad, to forget about it. Or the parent might even say: Stop crying and acting like a baby or you’re never going over again.” She suggests parents to help their children express their feelings and work on solving problems with them. She said that insecure parents ‘comfort feed’ their children – having fewer mealtimes and more screentime.

Health in Motion Rehabilitation (416) 250-1904) www.healthinmotionrehab.com

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Good Health News • April• 2014

5 Ways to Unload Your Brain

Are you too often stressed, have problems concentrating on your work, or tend to forget important appointments? Chances are, your brain is overloaded with information. Dr. Amit Sood, M.D., M.Sc. and author of ‘The Mayo Clinic Guide to Stress-Free Living’ said, “We have a medieval brain trying to live in the modern world.” He explained the human brain’s tendency to wander came from the need to check for external threats to safety in the environment. After years of work with over 40,000 patients and research into neuroscience, psychology, philosophy and spirituality, he suggests to have more intentional positive thoughts. Here are his five principles for peeling off the layers of stress and suffering from challenges in life. 1. Gratitude: Focus on what went right amidst the things that went wrong, this would help you withstand adversity. 2. Compassion: Have compassion for yourself, recognize that you are a human being and you will make mistakes. We are all imperfect. Learn to accept yourself as who you are. 3. Acceptance: Accept adversity. Be creative in working with challenges and possibilities. For things that do not affect you as much, think about whether it would affect you in five years; for things that affect you a lot, try to find positive meaning in it. 4. Meaning: We all want to know who we are, why we are alive, and what this world means. We are all capable of service and of loving others. In whatever small way you touch this world, you leave it a little better than it was before. 5. Forgiveness: Respect each person as a human being and recognize that we are all broken in some way. Forgiving another means forgiving yourself – it gives peace and freedom to all. “The pursuit of happiness actually doesn’t give happiness. It is the pursuit of compassion and gratitude that gives happiness,” he said.

Easily Faked Foods Labels can lie. Here’s a list of the most common ‘fake foods’ nowadays: 1. Olive oil A lot of olive oil you find in stores say they are ‘From Italy’, but what really happens is that the olive oil is brought into Italy and re-exported from there, hence it could be labeled ‘From Italy’ because they passed through Italian ports. Olive oil may be diluted with soybean or vegetable oil, or a cheaper oil with doctored chemicals. Even if the olive oil has been labeled ‘extra-virgin’, one study claims that 69 percent of them did not pass the test. 2. Honey There have been reports that honey sold in grocery stores are in fact sucrose, beet sugar, or even high-fructose corn syrup. In 2008, cheap honey from China was allegedly smuggled and relabeled as White Korean Honey. When getting honey, be sure to check the ingredients and avoid added sugar or syrup. 3. Fish A lot of cheaper fish are labeled as more expensive ones. These could be ‘Chilean sea bass’ instead of ‘toothfish’, ‘white tuna’ in replacement of ‘escolar’, ‘Alaskan cod’ instead of ‘threadfin slickhead’. In a study conducted between 2010 and 2012, ocean conservation organization Oceana found that every sushi restaurant in New York carried mislabeled fish. Look out for resources like Monterey Bay Aquarium’s Seafood Watch and Trace and Trust to make sure you’re eating the right fish. 4. Balsamic Vinegar Traditional balsamic vinegar has to be aged in oak casks for years. But recently, balsamic vinegar has become much diluted instead of having been aged for at least 12 years, which is the authentic length of aging needed to create the product. 5. Coffee Did you know that ground coffee can easily be mixed with any brown powder, like twigs, roasted corn or toasted parchment paper? To drink real coffee, buy whole coffee beans.

Health in Motion Rehabilitation (416) 250-1904) www.healthinmotionrehab.com

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Good Health News • April• 2014

Learning Independent Function Everyday. That's LIFE.

what people have to say ∂ Here's about our LIFE Program:

Mini Program For: kids 0-12 & 12-15 with CP, ABI or stroke Frequency: 2 times a week, 2 hours/day Duration: Ongoing as needed Maxi Program For: kids 0-12 & 12-15 with CP, ABI or stroke Frequency: 5 times a week, 3-5 hours/day Duration: 4 weeks Contact us if you are interested in booking for 2014.

"After just 2 weeks of therapy at Health in Motion Poppy started rolling, she can move so much better, grab things, sit for longer, all things that she couldn’t do before. The whole experience has been so positive and we are now looking forward to the future to learn about what Poppy can do, instead of always being told what she can’t. Thank you so much to everyone at Health in Motion, we can’t thank you enough."

Hayley Lyons, England, UK ∂ Nothing can be built up on disability.

For more information, visit our website: www.healthinmotionrehab.com.

Want to subscribe? Good Health News publishes articles about current health issues. The material in this newsletter is not copyrighted, and may be reproduced and shared with family and friends. Articles in GHN are for informational purposes only. If you have a health condition, please consult your physician or health care provider before following any advice. Good Health News is published by the Health in Motion Rehabilitation Clinic, Toronto, Ontario, (416) 250-1904, info@healthinmotionrehab.com. Previous issues of Good Health News are posted at: www.healthinmotionrehab.com. If you would like a subscription, or a copy of past issues, feel free to contact us. We hope you enjoyed this issue! -The Health in Motion Team

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Health in Motion Rehabilitation (416) 250-1904) www.healthinmotionrehab.com

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