Healthy Living Magazine, The Magazine For Life | Winter 2017 by Healthy Living, The Magazine For Life

Tak e

me!

The Magazine For Life

Mint

➜ the spice of life! third in a four-part series

concussions ➜ what you should know

how to improve your

mental health winter edition

what's your

BMI?

5 steps to

your best

smile

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contents

winter edition

departments 6 upfront 10 new & newsworthy 12 lifestyle 14 dental

features 12 mind matters How to take care of your mental health.

14 ORAL HEALTH CAN AFFECT YOUR QUALITY OF LIFE Here are 5 steps for great dental hygiene.

16 MORE OR LESS How to adapt to changes in your senior lifestyle.

18 WHAT’S YOUR BMI? BMI may not be the last word on health risks.

20 REDUCE FATIGUE WITH ACTIVITY, NOT CAFFEINE It’s quick, easy and it stimulates brain chemicals that give us the lift we are looking for.

16 seniors

How to a chieve a healthy s tate of mind

27 marketplace

18 fitness 22 nutrition 24 healthy reading 28 healthy recipes 30 last word on health

22 SPICE FOR LIFE: MINT In part three of this four-part series we discuss the health benefits of mint.

28 healthy recipes Lentil Cottage Pie.

30 concussions Staying on top of the situation is key in a proper recovery.

r s yo u e o d bo ut W hat eal a v e r BMI h? healt yo ur

from the editor

The Magazine For Life

winter edition Published by

More or Less … Balance in what we publish We always try to address those issues that are of most concern to our readers. That means we’re on the look-out for articles covering a variety of topics, that will be of interest to residents of York Region of all ages and types. Of course, if there is an issue that is “top of mind” for you, I’d love to hear from you – just drop me an email at the contact point below. Tell me in a few words what’s important, or simply name your topic. We can research just about anything, even if we’re not yet experts on the subject… Naturally, we try to cater to the needs of younger folks who are intent on raising their families and surviving in the work world, and equally to seniors who are coping with the great changes that come post-retirement. We have an article about Life Balance for Seniors this issue, and others about new books, cooking and food, oral health, fitness and BMI, mental health, and moderation in caffeine use. If you know of an author who writes about Healthy Living, who would like to be featured in our magazine, or you have a subject you’d like to see discussed, just let me know by email or phone – and we’ll respond in the next following issue. We don’t pay our contributors, but can offer lots of publicity – over 35,000 copies of HL reach huge numbers of York region residents, and our research indicates HL is one of those magazines that “sticks” – people keep it around for future reference. Or perhaps you know of a business that would like to show their own message to all those readers…just let us know, and we’ll be in touch.

Best Regards DAVID JONES, EDITOR Editor@HealthyLivingMagazine.ca 416.498.4996 Ext. 6

This co m mon ly used herb offers m any benefits, Page 22

The Town Crier Of Markham Inc. 1 Town Crier Lane Markham, Ontario L3P 2T9 416.498.4996 Publisher@TheTownCrierOfMarkhamInc.ca vice-president operations

Carolyn Ryan Carolyn@TheTownCrierOfMarkhamInc.ca EditoR

David Jones Editor@HealthyLivingMagazine.ca Contributing Writers

News Canada David Jones The Canadian Dental Association Los Angeles Times Dr. George Traitses Graphic Designer

Priscilla Di Carlo EVENTS CALENDAR

For all print and digital events listing submissions please email Events@HealthyLivingMagazine.ca Advertising sales

For all advertising inquiries please contact 416-498-4996, Ext. 2 Advertising@TheTownCrierOfMarkhamInc.ca Distribution

Healthy Living is published 4 times yearly by The Town Crier of Markham Inc. 1 Town Crier Lane Markham, ON L3P 2T9 John Webster, President Phone: 416.498.4996 Ext. 1 JohnWebster@TheTownCrierOfMarkhamInc.ca Persons not in our free distribution area may subscribe. Canada: ($19.78 for 4 issues, ($17.50 plus $2.28 HST). For subscription inquiries email: Office@HealthyLivingMagazine.ca All rights reserved. Reproduction in whole or in part without the permission of the publisher is strictly prohibited. Information presented is compiled from sources believed to be accurate. However, The Town Crier of Markham Inc., assumes no responsibility for errors or omissions. The Town Crier of Markham Inc. assumes no responsibility for the claims in items reported or for the opinions expressed by our writers. The information in this publication is not intended to replace or substitute for medical, legal or financial advice. Always seek advice from your physician or other qualified health provider regarding any medical condition or treatment. We welcome your suggestions. Unsolicited manuscripts are invited, but will not be returned.

HealthyLivingMagazine.ca

4 | Healthy Living

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up front

The Celebration Season is Coming at Us Fast… Last year at this time, we shared with our readers information about seasonal celebrations that occur in the final quarter of the year, but apparently, we didn’t go “wide” enough. Several folks got back to us by email about our having missed out on occasions other than Christmas. So, this year, we’re going to fix that right now. First of all, we want to make sure that we wish you the best of the season, honouring as many traditions as we can possibly think of. We’re not quite sure whether all of these languages are actually spoken in York Region, but the spirit is genuine – Merry Christmas. Afrikaans: Gesëende Kersfees Cantonese: Seng Dan Fai Lok Czech: Prejeme Vam Vesele Vanoce a stastny Novy Rok

Having said that, we still want to let you know about actual seasonal celebrations in all our neighbourhoods:

 Nov 18

Richmond Hill’s Santa Claus Parade William F. Bell Pkwy. 6-7:30 pm. Free

 Nov 18

Newmarket Santa Claus Parade Lorne/Eagle Streets 11 am. Free

 Nov 24

French: Joyeux Noël German: Froehliche Weihnachten Greek: Kala Christouyenna Hawaiian: Mele Kalikimaka Hindi: Bada Din Mubarak Ho Icelandic: Gledileg Jol Irish: Nollaig Shona Dhuit Italian: Buon Natale Japanese: Shinnen Omedeto Kurisumasu Omedeto Korean: Sung Tan Chuk Ha

Santa Under the Stars Aurora 6-8 pm. Free

Swahili: Kuwa na Krismasi njema Tagalog: Maligayang Pasko Thai: Suksun Wan Christmas Vietnamese: Chuc Mung Giang Sinh Welsh: Nadolig Llawen

6 | Healthy Living

 Dec 15

The Nutcracker

Richmond Green Skate Trail 1300 Elgin Mills. Free.

Markham Civic Centre Free.

Flato Theatre, Markham. 2-5 pm. $12-25

 New Year’s Eve Events around GTA

 Nov 27

New Year’s Eve at Nathan Phillips Square

Seasonal Celebration

 Dec 1

7 pm – 1 am

NYE Ice Jam at Harbourfront

Tree Lighting & Fireworks

DJ P-Plus

Esplanade Park, Pickering. 6-8 pm. Free.

Richmond Hill First Night

 Dec 3

Richmond Green Sports Centre. 6 pm.

Russian: Srozhdestovm Kristovim Spanish: Feliz Navidad

Hollidge Tract Whithurch-Stouffville 10:30-3:30 pm. Free.

 Nov 26

Major Mack/Jane 2-5 pm free

Portuguese: Feliz Natal

Jingle Bell Walk

 Daily Outdoor Skating

Santa Fest in Maple

Narodzenia

 Dec 9

 Nov 25

Mandarin: Sheng Dan Kuai Le Polish: Wesolych Swiat Bozego

Newmarket Comm Centre 9 am – 4:30 pm. Free.

Parade: 11 am. Festival of lights: 6 pm. Free.

Markham Santa Claus Festival

Lithuanian: Linksmu Kaledu Norwegian: God Jul

Old Fashioned Craft Show

Richmond Hill Centre Performing Arts 7 pm. $35-79. 905-787-8811 Also: Dec 16, 2 pm and 7 pm, Dec 17, 2 pm

Danish: Glædelig Jul Finnish: Hyvää Joulua

 Dec 9

Christmas in the Village, Winter in the Woods Pickering Museum, Greenwood. 12 noon – 3:30 pm. $10

Aurora Family First Night Aurora Family Leisure Complex. 6 pm. Free.

up front Make Sure You Get Your

Flu Shot

The oncoming Winter brings cold weather, people packed together in stuffy rooms, and lots of sneezing, coughing and spluttering. Make sure you do your best to avoid taking on any of the infections that may be lurking out there. You can take “cold” medications, suck on throat lozenges, and use tissues to try to prevent transmission of any of these nasties to someone else. But by far your best approach to cut back on sickness is to get a flu shot from your own doctor, or from the local pharmacy or clinic. OHIP pays for this, and encourages everyone to take advantage (because it not only helps you as an individual, but it also keeps you from contributing to the spread of flu, or harbouring a pool of infection). Some folks don’t get sick themselves, but pass the problem on to many others.

Forget that urban legend you may have heard about vaccines containing mercury or other poisons. They consist almost totally of biological substances, with only a trace of preservative to extend shelf life. The incidence of adverse reactions is very small, and usually confined to a small red spot on your arm. Almost noone actually catches flu from the injection, and when they do it is only a “feel-punk” situation for 2-3 days. The effectiveness of the vaccination varies from year to year, and depends upon the specific “strain” or type of virus that is out there this year. In any case, it always reduces the spread of flu by at least half, and is especially important for elders and children, or others with compromised immune systems. Give yourself “the best shot” at staying well this Winter – get your flu shot early!

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Healthy Living | 7

up front

Steps to Winter-Proof your Home Before the Snow Hits Seasons can change quickly in Canada – one day you're enjoying the beautiful fall colours, and the next your home could be covered in two feet of snow. Here, the experts at Sonnet Insurance explain easy steps you can take to protect yourself and your home from weather risks this winter.  Test alarms. Test out your smoke and carbon monoxide detectors to ensure they are working properly. Based on data collected by Sonnet, the risks from both carbon monoxide and fire increase significantly during the winter months when we tend to use fireplaces, wood stoves and furnaces more often.  Call your chimney sweeper. Having an annual chimney inspection and cleaning prior to heating season is the best way to avoid house fires. Cleanings also prevents harmful smoke and soot from entering your home.  Maintain heat to keep pipes running. If you plan on taking a trip over the winter months, make sure to set your thermostat to at least 13°C (or 55°F) to prevent your pipes from freezing.  Refresh your furnace and humidifier. Clean or replace the filters in your home's furnace every three months, and in your humidifier once a year to make sure they run smoothly. Remember to let your insurance provider know if you plan to purchase a new heating system; depending on the system or materials you install, it could impact your premium or coverage eligibility. By following these simple tips, you can protect your home from potential damages throughout the winter. To protect your home for the long term, get customized insurance coverage online in minutes with Sonnet Insurance. – News Canada

➜ The science behind deep breaths, yoga and your health From goat yoga or aerial yoga to acroyoga, the popularity of this exercise is undeniable. But is there something to be said for yoga and your lungs? While the lifestyle associated with yoga, including incense or even goats, may not always be favourable to good lung health, the core of the practice certainly is. Whether you use yoga as a preventative or a rehabilitative measure, yoga and lungs go well together. Here are the top three benefits of the deep breaths that are an essential part of this exercise. 1. Manage stress and reduces anxiety. Deep breaths help to manage stress and anxiety. This type of breathing is also calming. 2. Help strengthen your breathing muscles. All muscles can benefit from exercise, and breathing muscles are no different. 3. Increase lung capacity. Regular exercise, including yoga, helps to increase your lung capacity and overall fitness. Find more information on the benefits of controlled breathing at www.blog.lung.ca. – News Canada

8 | Healthy Living

Visit These Farms in York Region for Fresh Produce & Goodies

416.628.4905

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We’ve checked, and the following farms offer great fresh produce, and many other goodies, on a year-round basis. Please check by phone to ensure they’re open when you want to visit. We omitted the “one-product” specialists. Applewood Farm Winery  McCowan Road, Stouffville. 905-642-4720 Brooks Farms  Ashworth Road, Mount Albert. 905-473-3246 Hamilton Farm  McCowan Road, Sutton West. 905-478-4528

 Highway 9 Farmer’s Market Hwy 9 Kettleby 905 775-8605 Homestead Farm  Graham Sideroad, King. 905-775-2106 Howard’s Farm  Second Concession Road East, Gwillimbury. 905-836-6882 MacWilliam Farms  Leslie Street, Queensville. 905-836-9656 MeadowSweet Farm  Warden Avenue, Gormley. 905-927-1243 Niemi Family Farm  Highway 48, Mount Albert. 905-716-4586 Pine Farms Orchard  16th Sideroad, King City. 905-833-5459 Pioneer Honey & Maple  15th Sideroad, Nobleton. 416-807-2253 Simpson Produce  Highway 48, Stouffville. 905-640-2657

Healthy Living | 9

new &newsworthy

BOB’S RED MILL, PROTEIN POWDER

ALL THE LOOKS, BRAINS AND BRAWN MOTHER NATURE CAN MUSTER When it comes to building better bodies, we trust the timeless intelligence of nature. Bob’s Red Mill Protein Powder Nutritional Booster plant-based, wholesome protein powders make splendid smoothies or easy to blend shakes. Simply mix, thrive and flex! Here’s to the splendour of nature and to your good health. Gluten free, vegan and clean ingredients. $22.99, 16 oz. bag. Available at www.bobsredmill.com and health food stores.

LEVITATING X

create an experince that will ELEVATE YOUR GUESTS' SENSES Levitating X has many pieces to offer – levitating cups, plates, pillows, sculptures and plants! All of this wonder is available with different-sized bases for each piece. Thanks to advanced levitating technology, levitating sculptures magically float above the wired or wireless base, mesmerizing anyone who enters the room. Levitating products use magnetic levitation, also called “Electromagnetic Suspension”, in which electromagnets are used to stabilize the floating piece above the base.

Prices vary. Available at www.levitatingx.com.

GROOVE LIFE

THE FIRST BREATHABLE SILICONE RING Designed with an active lifestyle in mind, Groove Life is made of a comfortable, low profile, flexible silicon, that ensures proper airflow to the finger. Its breathable material keeps moisture out, keeping its wearer feeling comfortable at all times. Available in a variety of colours for any occasion – whether working, exercising, or wearing daily as a wedding band. Each ring is backed by a lifetime warranty, offering free replacement if it breaks, stretches, tears, gets lost. $22.95 + $5.00 S&H (Total of $34.95 US) Shop online at www.groovelife.co.

10 | Healthy Living

Next Generation Living is Here Today! What is Next Generation Living? A new line of ultra-energy efficient, healthy homes tailored to health-conscious home owners, and consumers with pre-disposition to air-borne allergens, dry skin, chemical sensitivities and respiratory irritation. The Babyfoot designs utilize the home’s orientation along with unique architectural features to reconnect the dwelling to nature, utilizing natural light and open spaces. Our goal is to maintain high air quality in the residence and state-of-theart energy recovery ventilation (ERV) to optimize the amount of fresh air per room. The high-level of insulation, the warmth of radiant heating and the stunning elegance of our double- and triple-pane windows stimulate a feeling of well-being and serenity that can only be achieved through our highquality designs. Build your tomorrow today!

Unparalleled Healthy Living: • Continuous fresh air supply to all rooms • Mold Resistant • Passive Solar Heating • Low VOC materials • Stunning Daylighting

“Minergie” Approach: • Up to 90% Reduction on Space Heating • Up to 60% Reduction on Space Cooling • Orientation Specific High Efficiency Triple Glazed Fiberglass Windows (double Low-E coatings)

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lifestyle

mind

matters

How to take care of your mental health by david t jones

12 | Healthy Living

Everyone's mental health is important. It needs to be taken care of to make sure you stay healthy overall. Tap into resources provided by health practitioners, community organizations and governments to learn about your mental health, how to improve it and the resulting benefits.

What is mental health? Mental health is the state of your psychological and emotional well-being. It is a necessary resource for living a healthy life and a main factor in overall health. It does not mean the same thing as mental illness. However, poor mental health can lead to mental and physical illness. Good mental health allows you to feel, think and act in ways that help you enjoy life and cope with its challenges. This can be positively or negatively influenced by:  Life experiences, such as:  family situation  the death of a loved one  financial and employment status  Relationships with others, such as your:  friends  family members  co-workers W ork or school environment P hysical health, such as problems caused by:  long-term illness  alcohol or drug abuse  The type of community you live in  i s it a supportive and trusting community or one where everyone keeps to themselves?

How can you take care of your mental health? Take care of your mental health in the same way you would take care of your physical health. It takes practise, patience and support. You can maintain or improve your mental health by following the advice below.

 Know and accept that life can be challenging.  Know and accept your strengths and weaknesses.  Set realistic goals for yourself.  Accept yourself and others. This is the basis of self-esteem.  Learn to recognize and understand that you and others have both positive and negative feelings.  Create a sense of meaning in your life by learning and trying new activities, like starting a hobby.  Create healthy, trusting relationships with people who accept and support you.  Participate in a balanced mix of individual, family, community and work, hobby or volunteer activities. Building a supportive community is an important way to improve mental health. Making meaningful connections with your family, friends, peers, colleagues and other members of your community can help you feel:  Like you belong  Safe and secure  Free to express your thoughts and feelings on issues that are important to you You can help create a healthy and safe environment where you live, learn, work and play by:  Knowing and accepting that everyone has difficulties in their lives  Taking part in local events and getting to know your neighbours  Finding ways to get involved and giving back to your community  Supporting and including people of different ages and backgrounds in your community

How does being mentally healthy benefit you? Being mentally healthy can:  Increase coping skills – how we handle difficult experiences and stresses  Improve self-esteem – feeling confident in your worth and abilities

Building a supportive community is an important way to improve mental health

 I mprove resiliency – your ability to successfully move on after a negative event and regain control of your life Increasing coping skills, self-esteem and resiliency encourages people to: C reate healthy relationships P ositively interact with their community  Talk openly about their mental health, including their needs and wants Feeling confident and competent in these areas can improve emotional strength. In turn, this can help improve and maintain your level of mental health. If you had a physical problem, these days you would not hesitate to consult a doctor or reach out to a hospital. You should learn to take exactly the same approach to mental problems – they probably affect just as many people across Canada, just as frequently as physical problems – and there is no shame in seeking out the help you need. HL

Healthy Living | 13

dental

Oral Health can Affect your Quality of Life

14 | Healthy Living

Although the mouth is part of the body, we often think of it as something separate. We often ignore bleeding or tender gums, while an irritation or pain elsewhere in the body would mean a trip to the doctor. 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. The reality is that oral health problems could be a sign of something

serious such as oral cancer. Every year approximately 3,200 Canadians are diagnosed with oral cancer and 1,050 deaths from oral cancer occur. This devastating disease has a low survival rate because it is often diagnosed very late. With early detection the survival rate of oral cancer can be greatly improved. This means going to your dentist for regular dental exams. Your dentist has the training and experience to detect oral cancer early. Everything that happens in your mouth affects your whole body, which is why it is so important to visit your dentist regularly. Only your dentist has the training, skills and expertise to properly address all your oral health care needs. Regular dental exams help prevent small problems from getting worse. As part of a healthy lifestyle and to help reduce the risk of oral disease, follow CDA's steps to good oral health.

5 Steps for Great Oral Health 1. Keep your mouth clean  Use a soft-bristle toothbrush and fluoride toothpaste.  Wait at least 20–30 minutes after eating before brushing your teeth.  Floss every day.  Eat a well-balanced diet.  Limit foods and beverages containing sugar or carbohydrates.  Ideal snack foods: cheese, nuts, vegetables, and non-acidic fruits.  Look for oral care products with the Canadian Dental Association (CDA) seal.

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 don'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

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your mouth, the inside of your cheeks, or on your gums.

3. Eat well  Good nutrition helps build strong teeth and gums.  Munch on mouth healthy snacks like cheeses, nuts, vegetables, and nonacidic fruits.

professional cleanings are the best way to prevent and detect problems before they get worse.

5. Don't smoke or chew tobacco Smoking and chewing tobacco can cause oral cancer, heart disease, gum disease, and a variety of other cancers.

4. See your dentist regularly

Follow these steps, and your natural adult teeth will last a lifetime. HL

48% of Canadians who haven't seen a dentist in the past year have gum disease. Regular dental exams and

Courtesy of The Canadian Dental Association Healthy Living | 15

seniors

More or Less How to adapt to changes in lifestyle.

By David Jones, Editor, Healthy Living

As we get older, changes may creep into our lifestyles. In particular, we notice that time seems to flow at a different rate than that to which we have become accustomed. Some days, with complications that were unexpected, seem to whip past so fast that evening crowds out breakfast. At other times, the hours drag by, with little to fill them, and we could find ourselves “wishing them away.” Especially after retirement, you need to make plans for the big changes in life rhythm, and adjust your activity patterns to suit the greater amounts of “free time” now available. Work is no longer there to take up five (or six) days a week, though of course you still need to look after your residence (cleaning never seems to shrink, somehow). Your hobbies and other “leisure-time” activities have often been linked, in part, to your work-a-day career concerns, or companions who labour alongside you.

16 | Healthy Living

Less Abruptly, this all changes because you’ve reached a certain age or check-point in your career. You don’t commute to work, put in your eight hours (or so), worry about the pressures of the job or business that has consumed you for forty years or more. On the other hand, if you’re fortunate, you are financially secure. But you cannot simply go shopping every day,“go to the club or gym” at all hours, or see the girls at the bar after work. So, you need to change almost the entire pattern of your life. Develop new interests? Easier said than done. Make new friends? Are you kidding? It will be much better if you plan ahead while you’re still engaged in your work life. Think about your future and how you will/could spend the rest of your life. Remember, medicine has changed everything – if you’re lucky (?), you may live

another 30 years or more in retirement. Hopefully, they will be relatively healthy years, and you will be able to maintain a satisfactory level of both physical and mental activity. What are your interests? Which matters that you’ve always followed, or said you might take up, could be developed into activities to occupy your time, divert your mind or bring you together with others. One of the biggest problems that seniors face is isolation. If you stay at home, don’t participate in group activities, or browse the Web, you could easily become a hermit. People have been known to start saving newspapers, hoarding supplies, and withdrawing from the world. If you no longer have your spouse or partner to share and interact with you, the danger is even greater. So get out there! Join a club, volunteer in an activity, start something new – there are literally thousands of ways to keep your mind and body sharp and active.

More Of course, the other side of the coin is that sometimes, events, activities or chores begin to overwhelm the senior. Little jobs become burdens, you still have “things” you need, or “chores” you must do. You and your companion have always supported one another, but what if he/she dies (or decides they’ve had enough of you)? Suddenly, you have to do all of it, even take on jobs with which you have no experience at all. Can you cook for yourself, handle the garden, drive/navigate where you still need to go? Eventually, you may not be able to drive any more. How will you get around? This factor alone can contribute hugely to the isolation factor – we live in a big country, with resources spread out over long distances. It’s no accident that the worst penalty in prison is “solitary” –being alone 24/7 can do strange things to a mind and spirit.

So What to Do? Above all else, stay in touch with everyone you can. Hang onto your friends (they’re likely about your age, so have the same problems you do), revive your relationships with family (remember, they’re aging too, so you may lose some of them as the years roll by), try to build up new friendships (there are others who are going through the same trials you are), and, most importantly, think new thoughts. Follow current events; that will keep your mind sharp, and help you to be more relevant to your contacts. Stay involved in clubs, organizations, political movements – your accumulated experience will be a valued resource, so long as you don’t come off as a “know-it-all”. You have time on your side – unlike those who are still working, you can deploy significant amounts of time against shared interests. Get out of the house – if you cannot drive, look into WheelTrans; significant transportation resources are available to seniors, often free or subsidized. Forget that you’ve sworn never to use the Internet, or other “gadgets”; there is a wealth of data out there – who knows, you might even find something useful or interesting. HL

You know all the things you’ve always wanted to do? Do them!

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Healthy Living | 17

fitness

BMI May Not Be the

Last Word on Health Risks

18 | Healthy Living

When you visit your doctor for a physical, it's likely that your exam will include a calculation of your body mass index. Your doctor will use the score to assess your weight status and related health risks. But BMI is simply a measure of weight in relation to height, which doesn't necessarily reflect body fatness. And even in large populations, where BMI is more closely correlated with adiposity, factors such as degree of physical fitness may trump body weight when it comes to disease and mortality risks.

Calculating the curve The index was the brainchild of Lambert Quetelet (1796-1874), a Belgian mathematician who wasn't interested in obesity — he was interested in characteristics of the "average man." He found that weight tended to increase with height squared. Quetelet's index provided a measurement of body shape that was independent of height. "Repeated studies have shown that,

difference in actual fatness. Because BMI is based solely on relative weight, it doesn't take into account bone structure or muscle mass. A person who is overweight or obese will have a high BMI, but a person with a high BMI is not necessarily overly fat.

Apples and pears Obesity is linked to a host of medical problems, including heart and liver disease, diabetes, and uterine and colon cancer. In an effort to identify people at risk of mortality from obesityrelated disease, the National Institutes of Health established recommended weight guidelines based on BMI. But the drawback is that individuals with a different body type, gender, age, race, nutritional status, fitness level and mortality risk are all lumped together. A person's body fat tends to increase with age, while muscle mass decreases — a change that may not be reflected in a corresponding change in BMI. Women

"Some people say that we should just throw out BMI and measure waist circumference to determine health risk," says Heymsfield. "The 2013 Obesity Guidelines say that we should use both." He adds that BMI and waist circumference can be used together as a first step to determine health risk for people who fall in the ambiguous overweight or low obesity range. However, a BMI of 35 and above is a clear indicator of elevated risk.

High BMI or low fitness? The higher the BMI, the less chance someone has of being metabolically healthy. And a high BMI is correlated with a high risk of obesity-related disease, says Christian Roberts, director of the Exercise Physiology and Metabolic Disease Research Laboratory. "When you control for fitness levels, the effects of BMI go away. So is it a high BMI that is the problem or is it really low fitness?"

Weight guidelines based on BMI Using the metric system of measurement, BMI is calculated by dividing weight in kilograms by height in meters squared. Underweight

normal weight

overweight

obese

Below 18.5

18.5 – 24.9

25 – 29.9

Grade 1: 30 – 34.9 Grade 2: 35 – 39.9 Grade 3: 40 and above

almost invariably, BMI provides the best measure of shape as a predictor of adiposity in a population," explains Dr. Stephen Heymsfield. Next, the measurement was transformed from an index for clinical studies to a measurement to assess individuals. The problem with this is that there is a wide range of actual percent body fat for any particular BMI. The National Health and Nutrition Examination Survey found that men with a BMI of 27 had body fat from 15% to 30%, which reflects a large

tend to have more body fat than men. And body composition of lean muscle mass, fat tissue and bone structure varies across racial and ethnic groups. In addition, two people with the same BMI (and even the identical percent body fat) can have very different patterns of fat distribution — "apples" versus "pears." Pear-shaped people tend to carry excess fat in their hips, where it is relatively inert, whereas apple-shaped people tend to carry excess fat in their abdominal region, where it is metabolically active and places them at higher risk.

Studies have shown that aerobic fitness and strength training are more important than BMI in reducing disease risk and that obese people who exercise have a lower mortality rate than obese people who don't exercise. Regardless of a patient's BMI, physicians should ask about levels of physical activity. He adds, "All physicians should recommend exercise … and prescribe physical activity as a therapy to reduce the risk of chronic disease." HL Courtesy Los Angeles Times. health@latimes.com

Healthy Living | 19

Nix the quick fix! The better way to fight fatigue and boost energy levels. By Dr. George I. Traitses

th i w e u g i t a F Reduce

y t i v A c t i e! n i e f f a C t No

20 | Healthy Living

Napoleon Bonaparte once said that courage is only the second virtue in a soldier; the most important one is endurance of fatigue. Nowadays, fighting fatigue has become equally important for a growing army of people too busy or stressed to get adequate rest. In fact, according to a recent survey by the National Sleep Foundation, more than half of North American women report getting inadequate sleep. And when too sleepy to function, 66 per cent choose to accept it and keep going. Other cultures approach the problem a little differently. Many countries actively practise siesta – 15 to 30-minute afternoon naps. Several reliable studies support the beneficial effect of such short naps on alertness, performance and learning ability.

Caffeine quick fix? In Canada, however, it is caffeine, not naps, that 78 per cent of people look to in order to cope with their responsibilities. The benefits of caffeine are real; it improves mood and cognitive performance, and coffee consumption can potentially decrease insulin secretion and liver cancer risk. On the negative side, regularly consumed caffeine can increase anxiety, risk of headaches and the inflammation process. Cola beverages, but not coffee, also have been associated with an increased risk of hypertension. Caffeine is considered toxic, causing arrhythmia, tachycardia, vomiting, convulsions, coma or even death only in amounts exceeding five grams. While the risk of toxicity is rare, the pervasiveness of caffeine warrants some caution. Many soft drinks, for example, contain only between 20 and 40 milligrams of caffeine per an eight-ounce can; however, today’s specialty coffees can be very potent – ranging from 58 to 259 milligrams, and even up to 564 milligrams, per dose.

Even with adequate sleep and nutrition, our lack of motion can regularly put us to sleep

Food for energy Instead of using caffeine to push ourselves to perform despite fatigue, preventing energy drops is a wiser approach, health experts advise. Aside from sleep, our performance, and even our mood, depends on balanced blood-sugar levels. While cautioning against seeking quick blood-sugar boosts, experts recommend juices, such as pomegranate, instead of caffeine or sugar, for those in urgent need of reenergizing. The key to properly preventing blood glucose slumps, which can lead to fatigue, headaches, craving sweets, depression, irritability and a host of other symptoms, is the old-fashioned basics of proper nutrition. In one study, a breakfast rich in fibre and carbohydrates caused higher alertness, while high-fat meals led to lower alertness and higher caloric intake throughout the day. Another study showed that proteinrich or balanced meals, which cause less variation in blood glucose levels, improved cognitive performance. Inadequate glucose is not the only thing contributing to fatigue. It can result from anemia or iron, B12, B6 or folic acid deficiency as well. Omega-3 fatty acids, leafy green vegetables, and vitamins C, E and B12 have been shown to improve memory and cognitive functioning.

Moving the body Even with adequate sleep and nutrition, our lack of motion can regularly put us to sleep. To prevent mental fatigue, try starting the day with exercise, taking frequent 5 to 15-second microbreaks (shoulder rolls or stretching) throughout the day, getting up and walking every two hours and, of course, taking advantage of your lunch break to do the opposite of what your job entails. For people with mentally challenging occupations, experts suggest a walk or other physical exercise; for those doing physically taxing work, some brainstimulating activities, like puzzles, are recommended. Imbalanced body postures, such as slouching, also require the body to consume more energy. In addition to adopting an energy-efficient standing position, with feet shoulder-width apart, and sitting straight, which helps improve circulation, take frequent 60-second stand up, perk up breaks that combine relaxation, breathing and stretching. To those in urgent need of quick re-energizing, consider aerobic exercise instead of coffee. It’s quick, easy and it stimulates brain chemicals that give us a lift. Whether re-energizing through sleep, nutrition, exercise or better yet a combination of all three, it’s clear that fatigue should not be taken lightly. It’s connected with depression, and antidepressants are now the fastestgrowing prescribed class of medications. Instead of taking stimulants, opt for proper exercise, adequate sleep and a balanced diet. HL Dr. George I. Traitses, of Infinite Health, has been serving the Toronto and Markham community since 1981, specializing in chiropractic, accident rehabilitation and sports injuries treatments, and more. See www.infinite-health.com.

Healthy Living | 21

nutrition

Third article in a series about spices and food additives

Spice The

of Life

By David T. Jones MBA, Editor Healthy Living Magazine

22 | Healthy Living

Our next entry in the “spice and herbs” parade is mint – it is a genus of plants in the Lamiacea family. It is estimated that 13 to 18 species exist, and the exact distinction between species is still unclear. While the species that make up the Mentha genus are widely distributed and can be found in many environments, most grow best in wet environments and moist soils. Mints will grow 10–120 cm tall and can spread over an indeterminate area. Due to their tendency to spread unchecked, some mints are considered invasive – if you plan to grow it in your garden, consider a pot or raised box growing area. The most common varieties for cultivation are peppermint, spearmint, Scotch spearmint and apple mint. Mints repel pesty insects and attract beneficial ones, but are susceptible to aphids and whitefly.

Mint : Th e Sp ic e o f Lif e #3

Harvesting of mint leaves can be done at any time. Fresh leaves should be used immediately or stored up to a few days in plastic bags in a refrigerator. Optionally, leaves can be frozen in ice cube trays. Dried mint leaves should be stored in an airtight container placed in a cool, dark, dry area.

Cooking The leaf, fresh or dried, is the culinary source of mint. Fresh mint is usually preferred over dried mint when storage of the mint is not a problem. The leaves have a warm, fresh, aromatic, sweet flavor with a cool aftertaste, and are used in teas, beverages, jellies, syrups, candies, and ice creams. The leaves can be kept whole until use, chopped finely for mint sauce (added sugar and vinegar), or stored in oil for longer shelf life. Mint sauce is used as a condiment with meats and fish, while whole dishes are prepared from mint and parsley in Middle Eastern cuisine, such as tabbouleh. The herb can also be used to brew aromatic drinks and teas, or flavours and syrups for beverages. Mint oil and menthol are used extensively in breath fresheners, gums, candies and antiseptic mouth rinses and toothpastes, and also as flavourings for ice creams and desserts. Purchased oils and extracts feature in cookies and cakes, especially in icings and other decorations.

Medicines and cosmetics

Allergic reaction

Mint was originally used as a medicinal herb to treat stomach ache, chest congestion and toothache (though this latter has been debunked in modern times). Mint essences are used in cosmetics and perfumes, and feature prominently in aromatherapy treatments and massage oils. It is sometimes recommended for post-surgery nausea.

Although it is used in many consumer products, mint may cause an allergic reaction in some people, inducing symptoms such as abdominal cramps, diarrhea, heartburn, tingling or numbing around the mouth, anaphylaxis, or contact dermatitis. Whether you grow it in your garden and prepare the leaves and stems, or buy it prepared, then use it in cooking and home care, mint can add a pleasant tinge and aroma to your home, and even a freshener for your clothes. It is probably the most widely-used herb in our entire collection. HL

Insecticides Mint oil is also used as an environmentally friendly insecticide for its ability to kill some common pests such as wasps, hornets, ants and cockroaches.

Healthy Living | 23

healthy reading Fall Down Seven Times Get Up Eight by Naoki Higashida, trans. Yoshida & Mitchell A follow-up to the author's best-selling “Why I Jump”, this book builds on his hugely successful blogs in Japan. In short powerful chapters, he gives insights into the ways he develops life, education, society and persona growth despite severe autism. The book is part memoir, part critique of a world that emphasizes disabilities over individuals; the author helps us understand his world better – he is an advocate, public speaker and the creator of several books of fiction and non-fiction. Random House Canada, www.penguinrandomhouse.com $29.95.

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24 | Healthy Living

by Elizabeth Rains Was it earlier wild parties and rough sex, a blood transfusion after childbirth, or after a horrific accident with bikers that funnelled the demon into her blood? Decades later, on the verge of cirrhosis, the author found she was infected with hepatitis C, often a death sentence. But Rains was lucky. She got the new, costly lifesaving antivirals, and became one of the first to be cured. This book tells her story while shedding light on this insidious disease, the suffering it has caused, and the path to a cure for everyone. Greystone Books Canada, www.greystonebooks.com $22.95.

Jamieson Dean Photography

your H appily EvEr a ftEr starts HErE

Demon in my Blood My Fight with Hep C – and a Miracle Cure

The Born Again Runner

Saving Charlotte: A Mother and the Power of Intuition

by Pete Magill If you're convinced you can't run anymore, the author respectfully disagrees. At age 38, his substance abuse, nutrition-free diet and lack of sleep landed him in the ER, where a doctor predicted disaster. Magill reacted by taking up running – his health recovered dramatically, his mood lifted, and he became a sought-after coach. Magill has heard every excuse people use to stop running or never start. His best advice, fully documented in this book, is to run anyway – at a pace and mileage that work. It can transform your life. Thomas Allen & Son Limited, www.bornagainrunner.com $5.19 Amazon.

by Pia de Jong When her newborn daughter Charlotte is diagnosed with a rare deadly leukemia, Pia and her husband reject devastating chemo and choose “watch and wait”. They enter a world of doctors, procedures, and a cast of neighbours and protectors in her native Amsterdam. Her house is a sanctum to give the child the unfiltered love and strength she needs. The decision has become another viable medical option for this type of leukemia. The deeply felt memoir is a portrait of a brave voyage of love, hope and self-discovery. W. W. Norton & Company, www.wwnorton.com $14.95 Amazon.

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Healthy Living | 25