qathet region-based professionals share expertise, advice and tips on choosing the healthiest lifestyle options, achieving balance and living life to the fullest
PUBLISHER Kelly Keil
EDITOR Shane Carlson
CREATIVE DIRECTOR
Alicia Newman
CONTRIBUTORS
Jeremy Buhay, Todd Caldecott, Shannon Formby, Tanya Hill, Karina Inkster, Claire Nielsen, Shawn Peters, Robert Skender, Brigitte Villeneuve, Helen Whitaker
SALES
Sandy Adams, Earl Almeida, Natkita Kinahan
In a fast-moving world, prioritizing a healthy lifestyle might seem like an uphill battle.
Amid the chaos, the importance of nurturing our bodies and minds cannot be overstated. Choosing to live a healthy lifestyle is a commitment to self-care, longevity and overall well-being.
At its core, a healthy lifestyle encompasses a balanced diet, regular physical activity, adequate rest and mindful practices. It’s about fuelling our bodies with nutrient-rich foods that nourish us from within, rather than opting for convenient, processed alternatives that may provide momentary satisfaction but lack long-term benefits. It’s about finding joy in movement, whether through a brisk walk in nature, a heart-pumping workout or the gentle flow of yoga, and about recognizing the importance of restorative sleep in allowing our bodies to heal, recharge and prepare for the next day.
A healthy lifestyle extends beyond the physical realm to encompass mental and emotional well-being. Managing stress levels, fostering pos-
itive relationships and engaging in activities that bring us fulfillment are all part of the process. It’s about practicing gratitude, mindfulness and self-compassion, and creating a mindset that empowers us to navigate life’s challenges.
The benefits of embracing a healthy lifestyle are far-reaching and multifaceted. From reducing the risk of chronic diseases such as heart disease, diabetes and obesity, to improving mood, cognitive function and quality of life, the rewards are immediate. By prioritizing our health, we set a powerful example for people around us, inspiring friends and family members to embark on their own wellness journeys.
Living a healthy lifestyle requires dedication, discipline and a willingness to prioritize self-care. The investment pays dividends that extend beyond the physical results and enrich all aspects of our lives. To “live well” is a daily affirmation of a commitment to make choices that nurture our bodies and minds. Today is a good day to start.
When discussing health and wellness, we often focus on diet, exercise and mental well-being, overlooking the vital role of auditory health. As a registered hearing instrument practitioner, I’ve seen firsthand the profound impact hearing has on our quality of life.
Hearing loss is not just about difficulty in communication; it’s a significant health issue linked to feelings of isolation, depression and cognitive decline. Fortunately, with early detection and intervention, many negative outcomes can be prevented.
Modern hearing aid technology is remarkable. These devices are discreet and packed with advanced features, improving speech understanding in various environments. With artificial intelligence and connectivity options, they offer a personalized listening experience, transforming how we perceive sound.
regular screenings. As hearing care professionals, we play a vital role in educating our community about the importance of hearing care and providing ongoing support.
BY SHANNON FORMBY
But the journey to better hearing begins with awareness and
Routine hearing check-ups should be as common as dental exams or annual physicals, allowing for early identification and management of potential issues.
It’s time to challenge the stigma associated with hearing loss. Viewing hearing loss as a natural part of aging or a condition that can be managed with the right intervention is crucial.
Auditory health is integral to our overall well-being. By embracing audiology advancements, fostering awareness and challenging stigma, we can prioritize clear, effective communication for all, leading to a more connected and vibrant community.
I am committed to advocating for a world where everyone can experience the joy and benefits of good hearing.
Registered hearing instrument practitioner Shannon Formby owns Powell River Hearing.
Hay fever, or allergic rhinitis, is a common condition caused by a hypersensitivity to pollen, dust, pet dander and other allergens. When these substances are inhaled, they trigger inflammation in the nose, eyes, ears and throat, leading to sneezing, itchy eyes, runny nose and congestion.
Springtime is particularly challenging for hay fever sufferers, and in the qathet region, the pollen season can feel relentless due to our abundant plant life.
The body’s immune system plays a crucial role in hay fever, mistakenly identifying harmless allergens as a threat, triggering a hyper-reactive response. This triggers the release of histamine and other inflammatory mediators that cause blood vessels to dilate and become leaky, resulting in the classic hay fever symptoms.
Over time, chronic inflammation can damage delicate tissues in the respiratory tract, leading to nasal polyps, chronic sinusitis and breathing problems like asthma.
summer and early autumn. While fungal spores are present yearround, they especially predominate during the fall.
Conventional medical treatment of hay fever centres around the use of antihistamines, which come with a number of side-effects including drowsiness and dry mouth, and over time, lose their effectiveness. Nasal steroids may also be used but come with potential downsides, altering the microbiome of the nose and sinus, leading to chronic rhinosinusitis. I have seen many cases where reliance on such medications leads to severe respiratory problems such as asthma.
Understanding regional pollen patterns helps anticipate symptom severity. Tree pollens (e.g. alder, birch, cedar) peak from March to June, grass pollens (ryegrass, fescue, Kentucky bluegrass) dominate May to July, and various weeds (broom, dock, nettles) release pollen throughout
BY TODD CALDECOTT
According to Ayurveda, hay fever stems from an imbalance of kapha dosha, characterized by heavy, wet and congesting properties, which naturally increases over winter and becomes vitiated during the springtime. This is akin to a river flooding from melting snow: the kapha floods through the body, weakening digestion and increasing congestion.
This is why implementing a spring cleanse around February by removing all those kapha-increasing influences can help prevent later hay fever issues. The holistic treatment of hay fever encompasses a wide range of measures. In my practice, I blend Ayurveda, Chinese medicine
and western herbalism, alongside nutritional support including diet and supplements. The first place I start is by improving digestion, avoiding immuno-reactive and mucus-forming foods such as flour products and dairy, and supporting overall gut health, including the liver and the gut microbiome.
Symptom management is benefitted by reducing inflammation, using herbs such as turmeric and nettle leaf, along with omega 3 fatty acids, B vitamins, magnesium and nutrients such as bioflavonoids to stable the mast cells that release histamine.
There are some useful herbal formulas for this like the Chinese herbal remedy Pe Min Kan Wan. I also provide support to the respiratory system, using herbs such as bayberry, ginger and mullein to reduce mucus, and
if I suspect fungal involvement, herbs such as neem and barberry.
Longer term, I use nutrients such as the carotenoids, vitamin C and zinc to support the immune system, along with adaptogens such as astragalus, amla, ashwagandha and licorice.
As a former hay fever sufferer myself, I have a great deal of personal experience and compassion for anyone who suffers from this issue. It’s such a drag and spoils what should be a great time of year to be outside.
Fortunately, both my personal and clinical experience suggests that it is possible to get lasting relief from this chronic condition.
Todd Caldecott is a medical herbalist and Ayurveda practitioner based in the qathet region, and can be reached through the Dogwood School of Botanical Medicine website (dogwoodbotanical.com) or by email at clinic@toddcaldecott.com.
• Complete and partial
• Relines, repairs and new dentures
• Implant dentures
• All dental plans accepted
• Please ask about BPS® precision dentures
Have you ever wondered how a massage therapist can help you?
As we know, the power of touch can be soothing, calming and comforting. But, how does that translate in a professional setting if you’re injured, or on the brink of burning out?
From province to province, massage regulations defer. BC has some of the most educated registered massage therapists (RMTs) in the country.
Even though not all RMTs are the same, you can rest assured that we all have the same rehabilitative education, ethics and boundary training, and mandatory courses hosted by our regulatory body, the College of Massage Therapists of British Columbia (CMTBC). Where one massage therapist is different from another is the continuing education path they have chosen.
treatment is 60 minutes. For a first time visit, this gives us an opportunity to go over your health history, make a treatment plan, give a treatment and discuss any home care recommendations afterward.
BY BRIGITTE VILLENEUVE
When making an appointment with an RMT, a typical amount of time for a
There are various massage techniques used by massage therapists to address different needs and conditions. Here are some commonly practiced massage techniques:
Swedish massage: This is a gentle and relaxing massage technique that involves long flowing strokes, kneading and circular movements. It aims to promote relaxation, improve circulation and relieve muscle tension.
Deep tissue massage: This technique uses slower, more firm pressure to target deeper layers of muscles and connective tissues. It can help with chronic muscle tension, injury rehabilitation and relieving pain.
Sports massage: This targets specific muscles and soft tissues to enhance athletic performance, prevent injury and promote recovery. It often involves stretching, compression and friction techniques.
Trigger point therapy: This technique focuses on specific areas of muscle tightness or knots called trigger points. Pressure is applied to these points to alleviate pain and release muscle tension. Tension headaches are often caused by trigger points located in the muscles at the base of the skull and in the neck and shoulders.
Myofascial release: This targets the fascia, a connective tissue that surrounds muscles, to release restrictions and improve mobility. It involves gentle, sustained pressure and stretching techniques.
Specific techniques used during a massage can vary based on the therapist’s training, your needs and preferences, and any health conditions you may have. It’s always a good idea to communicate with your massage therapist about the type of massage you prefer and any specific areas or concerns you want to address.
Effective massage therapy aims to create a therapeutic and safe environment for the body to relax and heal. By promoting relaxation and reducing stress, massage can help calm an overactive nervous system. Gentle and moderate pressure, along with appropriate techniques, can often yield better outcomes in terms of pain relief and relaxation than intense or painful pressure.
It is important to communicate openly with your massage therapist about your pressure tolerance, preferences and treatment goals. A skilled and knowledgeable therapist will adapt their techniques and pressure according to your needs and comfort level.
Remember, massage therapy should be a collaborative process between you and your therapist to ensure a safe and effective treatment experience. Trusting your
Dr. Bradley’s office on Marine is now Smili Dental
Meet our new dentist and team at the grand opening of our new modern practice located in theTown Centre Mall, opening later this year.
Join our team!
Now hiring hygienists.
Signing bonus, benefits plan, RRSPmatching
As sunny days beckon us outdoors, it’s essential to remember to protect our eyes from harmful UV rays. Donning sunglasses with UV400 protection or Transitions lenses isn’t just a fashion statement; it’s a vital safeguard for our precious eyes.
Let’s delve into why shielding our peepers is crucial, sprinkled with some fascinating facts about the history of sunglasses.
First and foremost, UV protection is not just about preventing sunburn on the eyes (yes, that’s a thing!). Prolonged exposure
to UV rays can lead to various eye problems, including cataracts, macular degeneration and even certain types of eye cancer. Sunglasses labelled with UV400 block 99 to 100 per cent of UV light, providing comprehensive protection against these potential risks.
But wait, what about Transitions lenses? These innovative lenses adapt to changing light conditions, darkening outdoors and clearing indoors. They offer continuous UV protection, ensuring your eyes are shielded whether you’re basking in the sun or strolling through shaded streets. Convenience meets protection with Transitions lenses, making them a popular choice for many Powell River residents.
Now, let’s dive into the fascinating world of sunglasses history. Did you know that the earliest record of sunglasses dates back to ancient Rome, where Emperor Nero watched gladiator fights through polished gems to reduce glare? Fast forward to the 12th century, when Chinese judges wore smoky quartz lenses to conceal their eye expressions in court.
HELEN WHITAKER
Sunglasses as we know them today began to emerge in the 18th century, with tinted lenses crafted from various materials like smoky quartz, glass and even leather.
The 20th century witnessed the mass production of sunglasses, thanks to iconic figures such as Sam Foster, who introduced affordable mass-produced sunglasses to America in the 1920s. The glamorous allure of sunglasses skyrocketed during the golden age
of Hollywood, as stars like Audrey Hepburn and Marilyn Monroe made them a fashion staple. Meanwhile, Ray-Ban revolutionized the industry in 1936 with the iconic Aviator sunglasses, designed to protect pilots’ eyes during high-altitude flights.
As sunglasses evolved from a practical necessity to a fashion accessory, so did their technology. Polarized lenses, developed in the 1930s by Edwin H. Land, reduced glare by filtering horizontal light waves, making them ideal for activities like fishing and driving. And let’s not for-
get the futuristic advancements in lens materials, from lightweight polycarbonate to shatter-resistant nylon, ensuring both style and safety for modern-day sun worshippers.
Back to the present day sunny shores of BC, where protecting our eyes with UV400 or Transitions lenses is a no-brainer. Whether you’re hiking through the rugged wilderness in the back woods around our many lakes, or lounging on the many sandy beaches of our lovely town, your eyes deserve the best protection against harmful UV rays. Plus, let’s admit it, nothing ele-
Happily servicing our community with chiropractic and massage
Back and neck pain • TMJ/jaw disorders • Plantar fasciitis
Tennis elbow • Sprains and strains • Headaches/migraines
Runner’s knee • Carpal tunnel syndrome • Frozen shoulder and more
vates a beach outfit or adds a touch of mystery like a stylish pair of shades. So, as you bask in the warmth of our sunny days, remember to shield your eyes with the right eyewear. Whether you opt for classic Aviators, trendy wayfarers or high-tech Transitions lenses, prioritize UV protection without compromising on style. Your eyes will thank you, and you’ll look effortlessly cool while soaking up the sun-kissed vibes of beautiful British Columbia.
Helen Whitaker is a licensed optician in Powell River.
For over 30 years we
Open: Monday, 10 am to 6 pm • Tuesday, 9 am to 12 pm Wednesday, 9 am to 5 pm • Thursday, closed • Friday, 9 am to 5 pm
BY DR. JEREMY BUHAY
Float therapy, also known as sensory deprivation therapy, has surged in popularity in recent years, offering a serene escape from the hustle and bustle of daily life.
Emerging as a holistic wellness practice, float therapy involves floating effortlessly in a tank filled with a buoyant solution of water and a staggering 1,000 pounds of Epsom salt, allowing individuals to experience profound relaxation and numerous therapeutic benefits. At our float studio, we deeply care about the health and well-being of our community, striving to create a nurturing space where members can find solace and support.
Here are some of the therapeutic benefits of float therapy:
In today’s fast-paced world, stress has become a prevalent issue affecting mental and physical health. Float therapy provides a sanctuary for relaxation, enabling individuals to unwind and release tension. The sensory deprivation environment en-
courages deep relaxation by eliminating external stimuli, leading to a reduction in cortisol levels and promoting a state of calmness.
The buoyancy of the Epsom salt solution relieves pressure on joints and muscles, offering relief from chronic pain conditions such as arthritis, fibromyalgia and back
Specialized in mental health, addictions and counselling, Maureen Edwards is a certified clinical counsellor. She is a certified hypnotherapist (C. Hyp), EMDR practitioner and trauma specialist. She offers in-person and telephonic counselling services for individuals, families, children/youth and couples
pain. Additionally, the weightlessness experienced during floatation promotes spinal alignment and muscle relaxation, alleviating muscle tension and promoting natural pain relief.
Float therapy provides a peaceful environment conducive to mental clarity and
Founded in 2017, Miklat Recovery Society is a newly developed evidence-based treatment and recovery facility in beautiful Powell River, British Columbia
Offering government-funded treatment to men suffering from substance use disorder
our
and
heightened focus. By eliminating external distractions, individuals can enter a meditative state, allowing for introspection and enhanced cognitive function. Many float enthusiasts report improved problem-solving abilities, creativity and a sense of mental rejuvenation after sessions.
Sleep deprivation has become a widespread issue, impacting overall well-being and cognitive function. Float therapy offers a natural solution to insomnia and sleep disturbances by promoting deep relaxation and resetting the body’s circadian rhythm. The magnesium in Epsom salt aids in the production of serotonin, a neurotransmitter that regulates sleep, leading to improved sleep quality and duration.
Myth 1: Only older people experience hearing loss
Fact: Hearing loss can affect individuals of all ages, including children and young adults.
Myth 2: Mild hearing loss is not a big deal
Fact: Even mild hearing loss can impact communication and quality of life. It's important to address any level of hearing loss promptly.
Chronic stress weakens the immune system, making individuals more susceptible to illness. By reducing stress levels and promoting relaxation, float therapy supports immune function and enhances the body’s ability to fight off infections and disease. The magnesium absorbed through the skin during floatation also plays a vital role in immune health, contributing to overall well-being.
Float therapy provides a safe space for emotional exploration and healing. Many individuals report experiencing profound introspection and emotional release during float sessions, allowing them to process unresolved emotions and cul-
Myth 3: You can easily tell if you have hearing loss
Fact: Hearing loss often develops gradually. Regular hearing check-ups are crucial to detect and address hearing loss early.
Myth 4: Loud music is the only cause of hearing loss
Fact: Numerous factors can cause hearing loss, including noise exposure, genetics, certain medications, and illnesses.
Myth 5: Hearing loss is only about volume
Fact: If speech sounds mumbled or “under water”, this can indicate an issue with hearing certain sound frequencies.
tivate greater emotional resilience. The practice of mindfulness cultivated during floatation carries over into daily life, enabling individuals to manage stress more effectively.
Athletes and fitness enthusiasts are increasingly turning to float therapy to enhance recovery and optimize performance. The weightlessness experienced during floatation reduces the impact on muscles and joints, accelerating the recovery process after intense workouts or injuries. Additionally, the increased blood flow and circulation stimulated by floatation promote faster healing and tissue repair.
Dr. Jeremy Buhay is the owner Marine Float in Powell River. For information, go to marinefloat.ca.
It is an uncertain time to be a human on this relatively small planet wedged between Venus and Mars, orbiting 130,000 kilometres from our sun. I am not sure if there ever have been actual “certain” times. There are many things we can’t possibly control in life.
Perhaps around 10,000 years ago, with humanity’s slow switch from a hunter-gatherer society to planting crops and opting for an agriculturally based scenario, there was a turn toward chronic and collective uncertainty. In retrospect, gathering in continuously enlarging cities might not have been the best long-term plan for our species. It might have been a time in our history when the uncertainty of everything really took hold of life.
The hunter and gatherer way of living might have been a more assertive and take-charge approach, as opposed to a comparatively passive agricultural dependent society. Today, the promise of a silicone computer-chip-driven technology guiding humanity into a futuristic utopia has not materialized.
We are not sure if Artificial Intelligence (AI) will merge seamlessly into our collective cognition, becoming a third hemisphere of our brains, or, conversely, become our Frankenstein and turn against us with apocalyptic results. It seems like times are more uncertain now than ever before in human history.
Solid, science-based, field-tested evidence is needed.
For me, and perhaps for many people, the first step away from a chaotic thought and action life happened when I started gathering behavioural science evidence that a better version of me could exist.
BY ROBERT SKENDER
For the good of our mental health, individual and societal, how do we find something solid and safe to hold onto in order to stabilize an unsettled, unhealthy mind?
I was attending a self-management and recovery training (SMART) course in a bright meeting room at our local hospital when I was presented evidence that it was possible to turn my self-harming demons into helpful angels.
A trigger is anything which brings back thoughts or feelings around memories of life during an addiction. Learning about behavioural triggers and my potential to control them was the start of a life-changing process of collecting evidence. I was
stronger and smarter than the self-administered poisons which were killing me.
Ron Cameron, the skilled veteran counsellor who led the meetings, taught me that triggers, like everything, have an energetic life span. Like the massive foreboding waves in the ocean, triggers eventually dissipate and become harmless.
Furthermore, Cameron taught us a strategy of making a physical obstacle between yourself and the trigger to gain a greater advantage. For example, if I was experiencing a trigger to consume alcohol, I could take a relaxing bath and be separated from my ability to acquire the self-harming substance until that trigger harmlessly evaporated.
Success inspired more success and the light at the end of the tunnel was the sunrise of a new start in life.
We will never have total control over all the influences which texturize our reality, and we wouldn’t want to. Life is a long trip toward balance. That, I am certain of.
Robert Skender is a qathet region freelance writer and health commentator.
BY TANYA HILL thill@prpeak.com
Tao Te Ching is a Chinese philosophical work written more than 2,500 years ago, and yet, is still read widely around the world today, for those seeking life’s wisdom. The ancient text is traditionally credited to be written by philosopher and writer Lao Tzu and is cited as one of the most translated books in the publishing world.
Oxford scholar and writer Dr. Francis Pring-Mill visited the Northern Sunshine Coast last month to do three things: Give a talk at Powell River Public Library about his new book, In Harmony with the Tao, A Guided Journey into the Tao Te Ching, visit family and support an independent bookstore, Pocket Books, on Marine Avenue.
Pring-Mill grew up in Oxford, England, and picked up a copy of Tao Te Ching from a secondhand bookstore when he was a teenager. Ever since that time, the ideas in this ancient book have been percolating in his mind.
Pring-Mill uses his training as an analyst, instructor and professional facilitator to simplify and present a dense and sometimes cryptic text using the bestknown English edition of Tao Te Ching by Stephen Mitchell, to create a guide for readers to best understand and use this ancient wisdom in everyday life.
“People today can connect with Lao Tzu’s Tao Te Ching because its messages are timeless,” said Pring-Mill. “For example, ‘the journey of a thousand miles begins with a single step,’ is as true today as the day it was written.”
Pring-Mill said when people experience confusion and stress, Tzu reminds them that we often create it for ourselves.
The idea is, as they say, in life, “go with the flow.”
“We do this [create confusion and suffering] by having desires in mind and expectations as to what should happen when we try to satisfy them,” said PringMill. “Sometimes we succeed, at least for a while, and sometimes we don’t, but new desires always pop up to keep us busy and distracted from living fully in the present moment.”
Pring-Mill said Tzu merely points out this human condition and suggests we have a choice, and that we are not trapped.
“Instead of trying to control or rearrange the world, we could simply listen and then respond by contributing where we can,” said Pring-Mill.
Neuroscientists have long understood when a person is under stress the amygdala hijacks the brain, releasing a stress hormone that triggers fear, anxiety and aggression. However, when a person takes a step back to breath, relax and focus, good decisions can be made. Tzu seemed to have known this concept thousands of years ago.
“Our online world today enables many trends; spiritual wellness is certainly one of them, and it may be hard to determine what might be of value,” said Pring-Mill. “In Harmony with the Tao is different in that it is a book of insights which has withstood the test of time, over 2,500 years.”
Pring-Mill suggests spending time with the book, and to try opening it at any chapter and see what happens.
“If the text seems puzzling, then my book provides a guided journey as to what’s going on between the lines,” he added.
Pring-Mill’s guide to the Tao Te Ching combines analytical thinking and creativity, to explain ideas so folks can use his book for daily life in the modern world.
“One of the chapters refers to the master having just three things to teach: sim-
Dr. Francis Pring-Mill recently published the book, In Harmony with the Tao, A Guided Journey into the Tao Te Ching. He visited the qathet region last month in support of independent bookstores and gave a reading/talk at Powell River Public Library.
plicity, patience and compassion,” said Pring-Mill. “I find that when I keep these in mind I experience much more peace and harmony in my life.”
He emphasized that the challenge is to keep practicing these teachings or concepts every day.
“These ancient teachings can help people become aware that the present moment is all there is and that, to live in harmony with it, all we need to do is respond without letting ourselves get in the way,” said Pring-Mill. “I believe that’s where meaning in life and relationships comes from.
“People may be surprised to find that this book of ancient wisdom is far more down to earth than they might think. I’m also a keen supporter of indie bookstores and Stacey Forbes of Pocket Books here in Powell River.”
BY DR. SHAWN PETERS
The microbiome is a hot topic these days, with more scientific
We are surrounded by heroes here in Powell River. We are fortunate to have firefighters, law enforcement, paramedics and more in our community who serve when one of us is injured or at risk of harm. These brave individuals put themselves at great risk to their own well-being. It goes with the job of being a first responder. If you or someone you know is a first responder, then you may be aware that it is not easy work. The “mental” aspects of being a first responder can be particularly challenging.
Sunshine Coast Health Centre (SCHC) and Georgia Strait Women’s Clinic (GSWC) have recently celebrated 20 years in treating mental health and addiction. Over the years, we have seen a growth at both facilities in first responders seeking various treatment.
There was a time when the only first responders referred to our
exploration and research emerging.
The microbiome is the collection of bacteria found in and on our body, for example in the mouth, on the skin or in the gut. Our gut microbiome typically gets most of the focus when we
SPONSORED CONTENT
programs were law enforcement and even then, it was typically only for alcohol use disorder. Trauma and other mental health concerns were often overlooked.
The good news is that there is a growing interest and appreciation of the mental health challenges of being a first responder. SCHC and GSWC have sponsored several first responder conferences over the past five years.
WorkSafeBC has spearheaded these conferences. Importantly, the provincial government, first responder management and various unions have also funded and collaborated in these conferences.
The first conference in 2019 was primarily attended by firefighters, but the diversity in attendance over recent years has shown how far we have come in a short amount of time with significant representation of firefighters as well as law
enforcement and paramedics. All three branches of the first responder community are making a difference in programs and resources offered.
Our own understanding of the needs of first responders and how to address them from a mental health perspective has evolved for the better. In 2010, we noticed a greater need for treating post-traumatic stress disorder (PTSD), which is a disorder that develops in individuals who have experienced a shocking, scary, or dangerous event.
Prior to 2010, our focus was primarily substance use disorder (SUD). We realized we had to pivot quickly to adequately address the needs of clients who were seeking help for both PTSD and SUD.
One of the key changes we had to make is in the medical and psychiatric services we provide. That includes full-time nursing support, an eight-bed medical unit
and nursing management with specialized psychiatric nursing training.
We have also learned that first responders and others experiencing PTSD struggle with emotion selfregulation. As a result, we have greatly increased programming to help first responders’ access and make sense of their feelings and bodily sensations, which is critical to addressing the symptoms associated with trauma.
Support for first responders is improving, but additional public funding is required, whether it is for preventative support, outpatient support or, in the case of first responders experiencing acute PTSD and/or SUD, residential support like ours. Our own policy of providing services to the local first responder community, with or without financial means, will continue for the foreseeable future.
talk about health.
A healthy microbiome is fundamental to good health. Numerous products are available on the market to influence the microbiome, such as probiotics, prebiotics and fermented foods.
Probiotics are supplement formulas that contain beneficial bacteria known to play a role in supporting our microbiome. Most probiotic formulas contain a variety of bacterial strains, but some contain single strains that are useful for certain conditions.
It is important to use the right probiotic strains for the right reasons. More and more research is demonstrating that healthy gut bacteria are important in multiple health conditions.
Having a healthy gut microbiome is shown to be important with infants and the development of eczema, for adults with diarrhea or constipation, and to
those experiencing depression and anxiety.
The benefits from a healthy microbiome extend far beyond just gut health. Skin conditions, for example, can improve with the use of probiotics.
Eczema and psoriasis both involve treating the gut to be most successful. This is because eczema and psoriasis have associations with food sensitivities and allergies, increased intestinal permeability (leaky gut) and an imbalance in gut microbiome.
Particular probiotic strains are also associated with improvements in itching, inflammation and dryness in those with eczema. It has been confirmed that probiotics can both help prevent eczema in infants but also treat children and adults who already have eczema.
Mood and mental health are often thought of as concerns simply involving the brain. While it is true that brain health plays a fundamental role, so do our gut
and microbiome health. This is happening in what is called the gut-brain axis.
Gut bacteria can produce neurotransmitters known to help our brain function and they make aspects that regulate immune responses and reduce inflammation. Neurotransmitters, like serotonin, dopamine and GABA, can all be involved in conditions such as anxiety and depression, and all are produced by different species of bacteria in our gut microbiome. Increased inflammation is also associated with both anxiety and depression.
As a naturopathic doctor, I focus on the whole person and utilize multiple tools known to help my patients. For those with skin conditions like acne, eczema or psoriasis, and those challenged by anxiety and depression, I emphasize a whole-body approach focusing on the microbiome and gut health as part of a successful plan.
Dr. Shawn Peters, ND, is a naturopathic doctor practicing in the qathet region.
Rick Berghauser and his associates, Arnold Mulder and Laura Chan, master degree clinical counsellors, are available to see families and individuals both online and in person.
KOVAL NADIYA, ISTOCK, GETTY IMAGES PLUS
When you hear the word “vegan,” what comes to mind?
Many people immediately imagine bushels of kale, daily yoga, stocking up on bulk grains and legumes, or any number of other health-promoting foods and practices. But at its core, veganism isn’t about health at all. It’s a practice aimed at minimizing harm to and the commodification of animals.
That said, a well-planned vegan diet can be rich in micronu-
trients, antioxidants and fibre, while being lower in saturated fats and pro-inflammatory compounds compared to omnivorous diets. The key term here is “well-planned.” Keep in mind you could technically be vegan and eat nothing but chips and Oreos.
Authors of a 2023 randomized controlled twin study, popularized in the 2024 documentary You Are What You Eat, concluded that “those consuming a healthy vegan diet showed significantly improved low-density lipoprotein cholesterol concentration, fasting insulin level and weight loss compared with twins consuming a healthy omnivorous diet.”
BY KARINA INKSTER
So, if you’re looking to align your actions with your values and boost your health, here are four things to keep in mind as you
move toward plant-based eating:
Try to foster a mindset of abundance, filling your plate with as many delicious plant-based foods as possible, instead of harbouring a mindset of avoidance, fixating on all the animal products you’re aiming to replace.
If you’re new to vegan eating, don’t just eliminate animal products (which would set you up for nutritional deficiencies). Replace them with nutrient-dense plantbased foods.
Embrace the opportunity to explore a wide variety of fruits, vegeta -
bles, grains, legumes, nuts and seeds. Experimenting with new ingredients and recipes will keep your meals interesting, reducing the temptation to revert to your previous eating habits. Before I went vegan, I had no idea what tempeh, wakame, farro, or amaranth were. Now they’re staples in my pantry.
Everyone’s favourite vegan question: “So, where do you get your protein?” If you’re active, currently in a calorie deficit (for fat loss), and/ or you have body composition goals, your protein needs increase. All it takes are a few go-to sources, and you’ll be set.
Did you know fava bean tofu is much higher in protein than animal-based meat? Or that you can get 24 grams of protein from one serving of chickpea pas-
ta? Or that you can easily make your own seitan (a meat alternative first created by Buddhist monks centuries ago) that has the same protein content as a chicken breast?
I’ve been vegan for 21 years, and I’m still learning new things. Updated nutrition studies get published, new plant-based products come to market, and there are always new recipes to test out. You don’t need to go 100 per cent vegan right away (or ever). Any move toward a more plant-based diet, focusing mostly on whole foods, will benefit your health.
Karina Inkster is a fitness coach, author of five books, co-director of the qathet Accordion Fest, and host of the No-B.S. Vegan podcast. For more information, go to karinainkster.com.
BY CLAIRE NIELSEN
The concept of “negative calorie” foods suggests that certain foods require more energy to digest and metabolize than they provide in calories, resulting in a calorie deficit. Even though there isn’t any valid scientific evidence of this, foods considered calorie negative are mainly healthy,
nutrient dense, good sources of fibre with high water content.
Even if one doesn’t lose weight, the following foods are very good for us and provide good sources of vitamins, fibre and minerals which are often lacking in the typical North American Diet.
When we eat only to satisfy our need for satiation and/or to feed our cravings,
the majority of the food we consume may have very little nutritional value. Not only is junk food hard on our digestive system, heart, organs and blood, our pancreas may need to produce more insulin to process it (causing weight gain) and our body may go into an inflammatory response. Low calorie, fibre-rich foods can contribute to weight loss indirectly by promoting
satiety (feeling full) and reducing net calorie intake. Most of the foods I’ve listed below are not only very low in calories, but are also fiber-rich prebiotic foods, which means they are excellent for gut health in conjunction with probiotic foods.
Leafy greens like spinach, kale, arugula and lettuce are extremely low in calories and rich in vitamins, minerals and fiber. They are excellent for filling you up with few calories. Be mindful that what you put on the salad may be full of unhealthy fat, corn syrup, sodium, artificial colours or flavours. My favourite homemade blended salad dressing consists of olive (or avocado oil), lemon juice, apple cider vinegar, crushed garlic, dry mustard and maybe a bit of yogurt and a smidge of honey.
Celery is primarily water and has very few calories but because it is full of fibre and is a prebiotic food, it is good for our digestive health. It is also an antioxidant. Chewing and digesting celery may burn more calories than it provides.
Cucumbers are low in calories and high in water. They contain potassium, vitamins C and K. They are great in salads, as a snack or marinated in vinegar. Those who take blood thinners should be careful with too much cucumber consumption because vitamin K assists in blood clotting.
Broccoli is low in calories, nutrient-dense and high in insoluble fibre, which means it takes longer to digest (burning more calories) and keeps us feeling full longer. It is an antioxidant, anti-inflammatory food, heart healthy and one of the best vege-
tables for women who are going through menopause symptoms.
Cabbage is a nutritious, low-calorie, fibre-rich cruciferous vegetable. It is a good vitamin source, an antioxidant, contains d minerals potassium and manganese, and supports heart health. It can be used in an assortment of ways from raw to cooked, to fermented.
Carrots are low in calories and high in fibre while being a good source of vitamins and minerals.
Zucchini is a versatile, low-calorie vegetable that can be added to many dishes or baking, or can substitute for pasta noodles when spiralled.
Apples are low in calories but high in fibre, so they can ward off hunger for quite some time. Their sweetness will satisfy a sugar craving. Apple juice, however, is not the same as it is high in sugar with no fibre.
Tomatoes are a low calorie, nutrient-dense, high-fibre antioxidant fruit but one must exercise caution if one has health issues such as arthritis. Tomatoes fall into the category of night shades which can exacerbate arthritis.
Berries such as strawberries, blueberries, blackberries and raspberries are rich antioxidant sources and full of fibre.
Mushrooms are low calorie, rich in vitamins and minerals, and are a good source of antioxidants. They also help immune function and protect against inflammation. Even though mushrooms are delicious fried in butter, they are more nutritious added to dishes.
Watermelon is low in calories because
it is mostly water. It’s refreshing and can help keep you hydrated.
Oranges are full of fibre, are an excellent source of vitamin C and low calorie (compared to other fruits).
Grapefruit is a good source of vitamin, low calorie and may aid weight loss due to its presumed effect of lowering appetite. Be careful with grapefruit if you are on heart medication.
Fibre-rich foods require more time and energy to digest, so they’re better equipped to stave off hunger than their processed counterparts. Excellent fibre sources may also include whole grains (preferably not wheat), nuts and seeds (unsalted).
While the above-mentioned foods are low in calories and should be part of a healthy diet, it’s important to note that no food is actually negative in its calorie content, meaning that eating it won’t cause weight-loss on its own. Weight management depends on overall calorie intake, calorie expenditure and lifestyle choices. In addition to low calorie eating we must exercise, manage our stress, get enough sleep and stay hydrated.
Be wary of the latest diet fads promoted on social media. The issue of weight gain and loss is quite complicated and there are many contributing factors. As weight gain is not an overnight affliction there is no such thing as a quick fix to weight loss. Choose healthy, science-based weight-loss protocols.
Claire Nielsen is a health coach, author, public speaker and founder of elixirforlife.ca.
