IPN Healthy Living Issue 2020

island Property News

HEALTHY LIVING

Farm to Fork • Healthy Minds • Gardening Therapy Plus: Staying Healthy Through a Pandemic

Search for properties for sale and for rent at www.ipn.bm

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island Property News

Contents

Real Estate: Frith Real Estate. . . . . . . . . Pg 3 Rentals. . . . . . . . . . . . . . . Pg 14

Farm to Fork - The Importance of Sustainable Eating

9

Healthy Minds - 10 Tips to Help Your Mental Health

6

Related Services: Bermuda Cancer & Health . Pg 5 Bermuda Elite Cleaners . . . Pg 3 BF&M. . . . . . . . . . . . . . . . . Pg 8 Butterfield. . . . . . . . . . . . . Pg 15 Department of Health. . . . Pg 10 The Harvest Market . . . . . . Pg 5

HVAC Shack. . . . . . . . . . . . Pg 8 HSBC. . . . . . . . . . . . . . . . . Pg 2 Inspired Fitness . . . . . . . . Pg 10 Lindo’s. . . . . . . . . . . . . . . Pg 16

ermuda is overflowing with opportunities to live a healthy lifestyle B that is conducive to both healthy bodies and healthy minds.

Dr. Grant Farquar of Kindred gives us ten scientifically evidencebased things that you can prioritise during your daily life in order to benefit your mental health.

11

Pure Water. . . . . . . . . . . . . Pg 8

SMALL BUSINESS SHOWCASE . . . . . . . . . . Pg 13

ith the WHO estimating that the average consumers’ diet is W made up of 60% ultra-processed food, it can’t be said loud enough that sustainable eating or the Farm-to-Fork objective is one of the most important things we can do for ourselves and for the long-term sustainability of our planet. Tracy Astwood from The Harvest Market Bermuda brings us some amazing ways that we can bring this to our home.

Gardening Therapy - 5 Tips to Reconnect id you know when we get soil under our fingernails it triggers our D brain to release serotonin, a natural antidepressant? What a great reason to spend more time working in the garden, gloveless! Chris Faria of Agra Living talks to us about Gardending for Therapy and brings us 5 Tips to reconnect in the garden!

Island Property News

12

Contact: Jennifer Ward Tel: (441) 236-2025 Email: advertise@ipn.bm

Staying Healthy During a Pandemic

Publisher: Jennifer Ward Circulation: 5,000 Printed by: Island Press Ltd. Managed and Designed by: Inspired Limited

OVID-19 has changed many of our daily routines in a way no C one expected. While some have returned to work, many are still working from home. Dr. Verloy Lewin from the Department of Health bring us some advice and things we can do to maintain a healthy and active lifestyle and routine during this pandemic.

14 PROPERTIES: Rentals

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Visit m b . n p i www.

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Farm to Fork Expert Advice from Tracy Astwood of The Harvest Market Bermuda

The Importance of Sustainable Eating

Becoming better educated consumers is not only important to our pocket books, but it has other significant impacts you may not be aware of.

To put it more succinctly, Farm-to-Fork consumerism or sustainable eating has a positive impact on our environment, our economies, our health and our communities.

Of course, we all understand that everything we eat will have some impact on our planet and our health. But did you know that we currently consume 1.6 times what our Earth’s natural resources can supply? (World Wildlife Foundation-WWF) Or that studies have shown that the increase over the last 25 years of more highly processed foods in our diets has led to significant increases in cancers, heart disease and diabetes? (World Health Organization)

Farm-to Fork Supports Our Environment

With the WHO estimating that the average consumers’ diet is made up of 60% ultra-processed food, it can’t be said loud enough that sustainable eating or the Farm-to-Fork objective is one of the most important things we can do for ourselves and for the long-term sustainability of our planet.

So, What is Farm-to-Fork?

Farm-to-Fork is a social movement that supports the purchasing and consuming of food direct from the producer/farmer.

“It promotes the changing of our diets from highly processed food produced by industrial agriculture businesses, to minimally processed whole foods grown by small independent farmers and producers,” states Michael Smith, co-owner of The Harvest Market Bermuda, a small farm-direct grocer in Bermuda. “Farmto-fork is an import aspect of developing more sustainable eating habits,” he adds.

The Harvard School of Public Health defines sustainable eating as: Diets with low environmental impacts that contribute to food and nutrition security and to a healthy life for present and future generations.

6 Island Property News • Healthy Living 2020 • www.ipn.bm

Supporting local producers and buying seasonal produce and meats, are the fundamental goals behind the Farm-to-Fork movement, also called Farm-to-Table.

Large-scale industrial agriculture is often thought as the only way to solve the problem of feeding the world’s expanding population. But did you know that small farmers actually provide our planet with 70% of the food we all consume and could provide more? (OXFAM) Compared to industrial farming, properly managed small farms use ecologically sound farming practices, provide food sovereignty for the farmer and surrounding community, have higher yields, grow more biodiverse and resilient crops (which improve the soil and reduce the need for pesticides), have less waste, and supports the surrounding communities’ livelihood.

“Locally owned small farms cater to the cultural base of the neighborhood they serve. This is vital to the diverse character of our communities because they help ensure that economic power stays in the community to the greatest extent possible,” states Melissa King, US East Coast Farm Partnership Coordinator for The Harvest Market Bermuda.

“Just making the simple change of purchasing your food directly from local small farmers or purchasing from local businesses that are farm-direct grocery providers, will help to improve the financial strength of your community and help improve our local biomes and our planet’s long-term outcomes,” she added.

Seasonal Eating Improves the Planet and Our Health Another important aspect of the Farm-to-Fork movement is the goal of having a greater portion of your diet coming from seasonally grown fruits and vegetables, and seasonally managed meat production from small farmers.

“Buying produce in season effectively reduces one’s carbon footprint tremendously,” states Martha Olander, small Bermuda farmer and owner of Hideaway Farm. “Likewise, it helps reduce the use of pesticides and preservatives, and even more so, if we focus on purchasing from organic farmers only.”

Additionally, studies have shown that many pesticides used by industrial agriculture are harmful to bees and are linked to Colony Collapse Disorder. Honey bees are responsible for pollinating $30 billion a year in crops. Without those bees, we would lose 70% of the crop species we currently grow that feeds 90% of the Earth’s population. (BBC)

Seasonal Meat Production We can also switch to purchasing our meat direct from small farms that only process their animals seasonally. This not only helps to reduce the overall consumption of inhumanely raised factory farm animals, but it will decrease the amount of meat that is produced in environmentally harmful ways and lower your overall cost for food throughout the year.

Mr. Smith states, “If bulk purchasing is not an option for you because of the initial expense or lack of storage, then purchasing your meat from a farm-direct grocer, can also be an efficient alternative.”

Supporting Our Health Farm-to-fork or sustainable eating has been shown to have significant positive impacts on our health.

Over the last 25 years, there has been a switch in our diets from eating minimally processed foods, to eating mostly ultraprocessed foods. (Ultra-processed foods are foods that are industrially formatted mixtures.) These changes to eating habits have seen significant negative impacts on overall global health, showing a direct correlation to increased rates of obesity, cardio vascular diseases and diabetes.

Choosing to eat Farm-to-Fork and changing our purchasing habits is about the social and economic benefits it encourages. However, that doesn’t mean we have to give up all food coming from distant eco-regions or all highly processed food. Rather, it is about favoring local foods from small farmers when available, purchasing from farm-direct grocers whenever possible and decreasing the amounts of ultra-processed foods we keep in our diets.

Ms. King states, “If we each, individually, cut our meat consumption weekly by just ¼ and switch to more plant-based proteins, that ¼ drop in consumption will save about 82 metric tons of greenhouse gas emissions per year, hundreds of dollars on your personal yearly food bill and will reduce your personal risk of death from nutrition based diseases by 2%.”

Patronizing local farms and locally owned farm-direct businesses supports our local economy, preserves our cultural diversity and positively impacts the well-being of our people; sustaining vibrant livable communities and healthy ecosystems in the process.

4 Things You Can Do to Eat More Sustainably!

Transforming our diets to support our environment and our health can be a difficult option for many, as these changes can often seem impractical or financially impossible.

However, there are some inexpensive, small changes to our eating habits we can all make that supports our environment and our health.

1. Eat Less Meat

Did you know that 22% of our global fresh water supply is used for meat production?

Purchasing meat from small farmers and consuming less meat overall helps to lower greenhouse gas emissions and conserve our global fresh water supply.

In fact, plant-based proteins are less expensive and healthier. A recent study done by Massachusetts General indicated that just a 10% increase in meat consumption, showed a decrease in life expectancy by 2%!

2. Eat More Variety

More than 75% of the food we eat comes from just 12 plants and 5 different animal species! Industrial farming is bad for nature as it destroys the biodiversity necessary for sustainable food production. Small farmers grow more diverse crops using environmentally friendly farming practices; giving you more variety with less consequences. Greater diversity in our diets is essential to improved food security globally.

3. Cut Out Waste

Industrial agriculture produces significant amounts of waste and - puts enormous pressure on our environment. You can reduce waste in your own home by purchasing bulk meat seasonally and freeze it for consumption throughout the year as well as freezing fruits, vegetables and leftovers for consumption later. Buying loose produce, so you only purchase what you need, can also cut your waste and your costs!

4. Eat Less Ultra-Processed Foods Eating less ultra-processed foods can show significant improvements to our health and to our environment.

Choose to cut out just ¼ of these products in your weekly diet using a stepped down approach. Start by switching to items that you can make better with more wholesome ingredients, like baked goods and only treat your family to these items when you can make them yourself.

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8 Island Property News • Healthy Living 2020 • www.ipn.bm

16/10/2020 1:37 PM

healthy minds Expert Advice from Dr Grant Farquhar, Consultant Psychiatrist at Kindred - www.kindred.bm

Bermuda is overflowing with opportunities to live a healthy lifestyle that is conducive to both healthy bodies and healthy minds. Here are ten scientifically evidencebased things that you can prioritise during your daily life in order to benefit your mental health.

1. Stress: Manage It

You cannot eliminate all stressors and avoid all negative life events, but you can pick your battles and manage existing stressors. We can endure potentially harmful levels of stress for a finite period of time after which we will, inevitably, start exhibiting the symptoms of the universal human syndrome that is known as ‘depression’. This is a serious and potentially fatal illness. One in four people will require treatment for this in their lifetime and somewhere between one in ten and one in five people are having treatment for this right now.

The pandemic has dramatically increased the incidence of mental disorders. No human being, not even James Bond, is immune to depression. Be mindful of your stressors and proactively prioritise, delegate, or dump them.

2. Connections: Make and Maintain Them

Humans are a tribal species; positive relationships with others are essential for our mental wellbeing. This is critical for the brain development of babies and young children. The most stark example of this are the infamous Romanian orphanages, but the need for relationships persists throughout the age spectrum. Eat dinner together as a family. Maintain contact with friends socially distanced and use virtual means if necessary.

3. Exercise: Do It

There is no doubt that exercise is beneficial for mental health. Be physically active every day. There are no excuses here. You can do a strenuous workout in two minutes without any equipment e.g. how many sets of pull ups, press ups, and sit ups can you do in two minutes? Walk to work rather than drive. Walk up and down the stairs rather than take the lift. Go to the gym. However, the best exercise is to find a sport that you enjoy and become addicted to it. Bermuda is outstanding for many different sports especially water sports as well as the mainstream football, cricket, rugby, golf, cycling, running etc.

4. Diet: Eat Healthily

Unfortunately the diet that we are mainly exposed to in Bermuda - the Western diet - is the least healthy diet in the world for both our mental and physical health. Eat a whole-food diet such as the Mediterranean or Nordic diets and avoid fast, fried, and processed foods. Great Bermuda resources to eat healthily are locally sourced seafood and vegetables, especially sprouts and greens.

5. Sleep: Prioritise It

Make sure that you are sticking to a sleep schedule that ensures that your sleep cycles are occurring normally and that your brain is able to rest, process everyday events and lay down memories.

Go to bed early on a comfy bed in an air conditioned room. Avoid caffeine late in the day.

6. Novelty: Is the Spice of Life

Bored? Read books. Learn new things. Do an online course, try learning a new language or a practical skill , try new hobbies that challenge you, such as writing a blog, taking up a new sport, musical or artistic pursuit. There are no excuses here either, you have, literally, billions of potential options available to you on that magic little gadget in your pocket that is called a cell phone.

7. Sunlight: Disinfects

There is no shortage of sunlight, or skin cancer, in Bermuda.

However the dose makes the poison and while it’s important to protect yourself against skin cancer, it’s also important to get a dose of sunshine first thing in the morning to inhibit night-time Melatonin production, set the circadian rhythm and improve sleep.

The human body also manufactures Vitamin D when exposed to sunlight. Low Vitamin D levels have been associated with depression, so this vitamin is important for not only bone health but also mental health. Finally light therapy using special light boxes is an established treatment for depression. In Bermuda you can set your circadian rhythm, make your own Vitamin D and receive your own light therapy for free by spending between five and 30 minutes, depending on your shade of skin, in the sun first thing in the morning.

8. Nature: Get in It

While negative environmental factors such as poor air-quality and pollution have long been implicated in chronic illnesses such as heart disease; obesity; diabetes; osteoporosis; mental illness; and cancer, more recently there is accumulating evidence of the beneficial influence on health of the positive environmental factors found in ‘green spaces’ and ‘blue spaces’. The scientific literature endorses the view that these spaces promote health and well being through exposure to nature, physical activity and social engagement. Bermuda, while densely populated and manicured, has abundant green and blue spaces that are free and easy to access. From the well-trodden railway trail to the more remote locations such as Cooper’s Island and the offshore reefs there are plenty of adventures to be found in the green and blue spaces in your backyard.

9. Be present: In the Moment

Neither the past nor the future exist, only the present. Meditation, for example ‘mindfulness’, is free, easy to learn and effective for managing unwanted thoughts and unpleasant emotions. There are multiple free cellphone apps that will teach you how to do this. No time? You can start by practising mindful breathing for 10 seconds per day. If you are a spiritual person then the meditative practices of your religion, for example prayer, will serve the same purpose.

10. Dream: Big

It’s vital to have plans, ambitions and dreams that transcend your present existence in order to flourish. Be aware of your options and that you are in charge. Everything you do in life is a deliberate choice. You may feel trapped but you are not helpless and you can make changes to your life if it is making you unhappy.

www.ipn.bm • Healthy Living 2020 • Island Property News 9

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10 Island Property News • Healthy Living 2020 • www.ipn.bm

GARDENING THERAPY

Expert Advice from Chris Faria, Gardener and Owner of Agra Living

Did you know when we get soil under our fingernails it triggers our brain to release serotonin, a natural antidepressant? That’s right, this is thanks to a commonly found bacteria in the soil.

What a great reason to spend more time working in the garden, gloveless!

Ask anyone that gardens regularly and they can’t help but sing about how their time in the garden is their free therapy or escape from their hectic lives. There are many ways that working with plants or the soil can benefit mental health.

For one, to grow plants successfully you need to have a balanced approach to control. You need to be there to plant the seeds, make sure that they are in the right climate and to water them. But the actual process of germination is out of your control leaving you to trust in the powers of those seeds and Mother Nature. This enables you to be more comfortable with uncertainty and brings to focus the things that you can have control over.

To participate in the miracle of a seed germinating and then navigating life until reaching its life purpose - to pass on its genetics in the form of its fruit that in turn nurtures you- is a truly humbling (and delicious!) experience. Growing your own food in the garden gives you many ways to use your senses to connect with nature, fostering mindfulness and eating the healthy fresh food that you grew improves overall physical health which as we all know is intrinsically linked to improved mental health.

The act of gardening also allows you to be more in the moment instead of worrying yourself with tomorrow or dwelling on the past.

This process has been shown to be highly beneficial for those who struggle with mental disorder, such as depression, anxiety and ADHD. Gardening engages the senses which then draws your attention to the here and now. Whether you are gently transplanting broccoli seedlings into the garden, hearing the sound of the fallen avocado leaves being raked up or feeling the soil under your digging fork; these activities are powerful tools to foster well-being in your life.

Gardening solo allows you to create a safe space to escape from

the demands of our busy lives. However, growing in the garden with others gives you the opportunity to have the same mental health benefits but with the added element of human relationships.

Unfortunately, many who suffer from mental illness have a hard time have trusting and meaningful connections with others. If you can transfer the healing that comes from your time in the garden to others in a community setting, then the process can begin where mistrust and isolation is exchanged for connection and acceptance.

5 ways to reconnect in the garden

1. Vitamin D, spending 15 minutes outside in the garden

gives you your daily required amount of Vitamin D which has been proven to prevent depression.

2. Grounding, simply standing in the garden barefoot

connects you with the vibrations coming up form the earth, providing and a sense of belonging.

3. Help others with their garden, once you’ve got your

garden set up check to see if your neighbors need help creating a garden. Helping others and sharing your experience are great ways to improve your sense of self and overall mood.

4. Eating your homegrown vegetables, you are what we eat so the more fresh whole food you eat the better you are going to feel!

5. Garden gloveless, as was stated at the beginning, working directly with the soil releases anti-depressants. Do you need any more reasons to show the interconnectedness you have with nature?

For our how-to videos on the basics of growing a healthy garden visit their YouTube Channel, AgraLiving or visit on Facebook @GrowBiointensiveBermuda

www.ipn.bm • Healthy Living 2020 • Island Property News 11

STAYING healthy through a pandemic

Expert Advice from Dr. Virloy Lewin, Health Promotion Coordinator at the Department of Health COVID-19 has changed many of our daily routines in a way no one expected. While some have returned to work, many are still working from home. With this unprecedented lifestyle shift, there is a potential for the normalization of a more sedentary lifestyle packed with activities like watching television, sitting while reading for long periods, or sitting at your computer for longer-than-usual periods of time. We must stay proactive, to maintain an active lifestyle in the era of physical distancing. Even if you are not directly affected by COVID-19, or tested positive, it has no doubt had an impact on your day-to-day routine, which could negatively affect your overall health.

What are some things we can do to maintain a healthy and active lifestyle and routine? The trick to healthy living is making small changes such as taking more steps, adding fruit to your cereal, or having an extra glass of water. This is a challenge for many but making a plan and being prepared can help.

Here are five ways you can start living healthy without major changes:

Moving More: One of the biggest problems in Bermuda

today is lack of activity. We know of its benefits; however, avoid it because we’re used to being sedentary or being afraid because of the notion that exercise has to be vigorous to be worth our time.

Remember, moderate activities such as, chores, gardening and walking can make a difference. Some of the benefits to adding a little movement to your life are: reduce the risk of heart disease, stroke and diabetes; maintain bone mass; improve mood and reduce symptoms of anxiety and depression; enhance self esteem and reduce stress.

Choose Water: The human body is made up of mostly water; therefore, staying hydrated is important. Studies show that drinking adequate amount of water not only helps to maintain a healthy weight, but a healthy body, also. The mind is able to think more clearly. It also aids in digestion and maintaining energy levels. It is recommended to drink six to eight glasses of fluids daily. If you’re not a fan of water on its own, try adding some fresh lemon, ginger, cucumber or mint to add flavour. This is also great for digestion.

12 Island Property News • Healthy Living 2020 • www.ipn.bm

Eating Well: Practicing self-discipline and avoiding “emotional eating” due to stress that may be related to the changes surrounding the COVID-19 pandemic, and how it affects our lives is imperative. A healthy diet can help with weight management and it can also improve your health and quality of life as you get older.

See the EatWell Bermuda dietary guidelines (https://www.gov.bm/ eat-well-bermuda-dietary-guidelines-bermudians) to assist you in following a personal eating plan to establish and keep good habits.

Adequate Sleep: Good sleep is essential to our overall health. According to The National Institutes of Health (NIH), “Immune system activation alters sleep, and sleep in turn affects the innate and adaptive arm of our body’s defense system.” While the amount of sleep needed for good health and optimum performance mostly depends on the individual, the CDC recommends adults age 18-60 years get seven or more hours of sleep per night.

Reducing Stress: Finding a comfortable balance between the demands of work and the responsibilities of home will help you to be healthier and more productive. Effective stress control results in the enhancement of both mental and physical well-being.

Exercise and practice of relaxation methods are the best ways to keep chronic stress in check, but it is not realistic to take a jog or a meditation break every time you’re faced with a stressful situation.

Techniques like controlled breathing exercises when you feel your stress levels soaring have been proven to be beneficial.

Please be aware that although eating nutritious foods, physical activity, adequate rest and taking care of our mental health make us more resilient, it’s not a cure nor does it guarantee immunity from contracting COVID-19. In addition to these suggestions, first and foremost be sure to practice the Department of Health’s guidance on physical distancing, washing your hands, and wearing of masks in public spaces when physical distancing is not possible, and talking with your health care provider about any concerns you may have regarding your health.

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Rental Listings Please note that pricing is subject to change - contact the listed realtor for exact pricing and more details.

Price: $1,800/Month Location: Dockyard Bed: Studio Bath: 1

Price: $4,000/Month Location: Smith’s Bed: 1 Bath: 1

Price: $7,500/Month Location: Warwick Bed: 3 Bath: 2

Description: ‘Starboard’ is a Nautical style apartment located in the heart of Dockyard.

Enjoy all Dockyard has to offer whilst nestled in a quiet courtyard surrounded by a lush oleander hedge.

This apartment has high ceilings, a large window and French doors letting in abundant sunshine. The kitchen is fully equipped with an oven/range, refrigerator, microwave and plenty of cabinets. Newly painted and immaculately clean.

Contact: Cranfields Property Bermuda Ltd, Jen Young, jen@bda4sale.com, 777-5941

Description: Beautiful & spacious one-bedroom apartment located within the exclusive Pokiok Estate.

Offering privacy with its own garden while having access to a large common green space and private beach within walking distance. This property is an easy commute into Hamilton while having grocer, restaurants and Spittal Pond within a close proximity.

Contact: Cranfields Property Bermuda Ltd, Andrea Flood, andrea@bda4sale.com, 737-4708

Description: This townhouse totals 2600 square feet, and features a ground level with an open plan living and dining room with wood burning fireplace, a beautiful kitchen. The one acre property includes a secluded pool and half an acre of protected woodland stretching to Harbour Road, and approximately 80 feet of undeveloped waterfront.

Contact: The Property Group, Sallyann Smith, sallyann@tpg.bm, 535-4521

Price: $7,000/Month Location: Warwick Bed: 2 Bath: 2

Price: $9,500/Month Location: Southampton Bed: 4 Bath: 3

Description: A sought after Belmont apartment, on a high floor on the west side of the building. Enjoy the amazing sunsets from the balcony. The Belmont is close to the ferry, it has a gym and pool as well as two very popular restaurants and a golf course right on your doorstep.

Contact: The Property Group, Sallyann Smith, sallyann@tpg.bm, 535-4521

Description: A spacious family home is in excellent condition on just under half an acre, of well-kept garden space and a private pool and back patio great for entertaining/parties when allowed. Beach access in private, safe, low traffic area. This property is perfect for working from home, it is in an executive neighbourhood.

Contact: The Property Group, Cheryl Ford, cheryl@tpg. bm, 505-6118

Price: $3,100/Month Location: St George’s Bed: 1 Bath: 1

Description: Live on the water in a brand-new purpose built 1-bedroom 1-bathroom apartment.

Beautifully finished and fully furnished, ocean side apartment. The apartment is easily accessible, suitable for a handicapped tenant and has stunning water views. Enjoy being able to walk down to the water below your apartment to swim, boat and fish!

Contact: Cranfields Property Bermuda Ltd, Sharon Cranfield, sharon@bda4sale.com, 305-8074

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Certainty, by

.

Things might seem a little unpredictable right now, but that doesn’t mean you should put your dreams on hold. If you’ve been saving for a home, and have at least a 30% downpayment, it’s a great time to purchase the house, condo, land or investment property you’ve been eyeing.

Until 31 December, you can take advantage of reduced, five-year fixed mortgage rates starting as low as 4.75% p.a.* With a fixed rate mortgage, you know exactly how much your monthly payments will be over your lock-in period, providing you with a level of certainty in an uncertain world.

Call us on (441) 298 4799, and let’s have a conversation about how we can help you with property financing that will be as comfortable as your new home.

Fixed Rate

Lock-in Period (Years)

Premium Banking clients

4.75%* p.a.

Five

Retail Banking clients

5.25%* p.a.

Five

*Fixed rate offer available to qualified applicants for new mortgages only. Certain restrictions apply. The Bank of N.T. Butterfield & Son Limited is licensed to conduct banking business by the Bermuda Monetary Authority. Address: 65 Front Street, Hamilton HM 12, Bermuda.

www.ipn.bm • Healthy Living 2020 • Island Property News 15