Dignified Living - Summer 2022

SPRING 2022 SUMMER 2022

4 Pillars of Wellness

Smart practices for healthy aging

Clever Connection

A new tech tool makes communication simple

IN SEASON: THE BEST OF SUMMER

Brain Food

THE RELATIONSHIP BETWEEN DIET AND COGNITION

ADVERTISING FEATURE

Comfort and Family Connection: Aging in Place in University District nirmal and balbir sandhu have always had a strong focus on family. They called Winnipeg home for most of their lives — since 1964. They got married in Winnipeg, they had two children, and laid their roots there. Balbir (Mr. Sandu) worked as an electrical engineer with Manitoba Hydro for close to 50 years, while his wife Nirmal (Mrs. Sandu) worked in a variety of roles at MTS, even as a driving instructor for a time, while also raising their children.

Eventually, after attending university, their children settled in Northwest Calgary, and started families of their own. Their daughter Dr. Preet Sandu works as a Pediatrician at the Alberta Children’s Hospital, and their son, Dr. Manjot Sandhu, is an Anesthesiologist.

The Sandhus had a home in Varsity Village, which they used when they were able to go back and forth between Winnipeg and Calgary, but when a progressive neurological disorder began impacting Mr. Sandu’s health, the family decided to be together permanently in Calgary.

Nirmal learned about Maple (by Truman) and Cambridge Manor (by The Brenda Strafford Foundation) by driving through University District with her son in 2018. She liked the idea of being able to have her own space, while being able to support her husband when the time came that he would need more care. They purchased immediately, and watched the building take shape as it was constructed.

Maple is a 55+ Independent Seniors residential building developed by Truman suited to older adults with an active and social lifestyle who are seeking a community rich in services and experiences.

Cambridge Manor is a continuing care site owned and operated by The Brenda Strafford Foundation, offering assisted living, long-term care, and memory care for seniors. The two buildings, conveniently connected by a +30 walkway, were designed with the vision to better support seniors to age in place within University District. The unique concept enables convenient access to services and amenities to maintain independence as residents age, creating an environment that supports families with different care needs to remain connected, even as their care needs may continue to change over time.

When Mr. Sandhu experienced a stroke, they knew they would need dedicated care for him

more quickly than first anticipated. Thankfully, Mrs. Sandhu could move into their unit in Maple, while Mr. Sandhu started receiving care at Cambridge Manor.

The move was a big change for them both, leaving the city they had known for decades, and moving from a seven-bedroom home to a two-bedroom condominium. But the welcoming nature of the community of Maple and Cambridge Manor made the adjustment much easier.

She says, “Everyone is so close. The people in Maple are very friendly, and it’s very quiet. I can walk to so many places and see my husband multiple times today.”

A unique aspect of Maple and Cambridge Manor is how they are physically connected by a raised walkway, providing easy access between the two spaces. Mrs. Sandhu likes to joke that, “I feel like my husband and I still live together. It’s like we’re in a big palace, and that we occupy two different wings.”

Today, with regular visits from her children and grandchildren, the family can spend time together, both in Mrs. Sandhu’s unit in Maple and with Mr. Sandhu in Cambridge Manor.

Their daughter Preet regularly stops in before or after her shift at the Alberta Children’s Hospital, while their son Manjot exercises nearby at Orangetheory Fitness, regularly dropping off groceries for his mom. The grandchildren love visiting with their “Naniji” at the nearby playground, which is just a short stroll away for Mrs. Sandhu.

While COVID-19 adjusted everyone’s lives, Mrs. Sandhu has appreciated the chance to walk on her own in University District, meeting new people and enjoying hobbies. The surrounding pathways are cleared in the winter months, giving her a sense of safety and plenty of independence.

She can walk to her daughter’s home in Varsity Village, and enjoys dining along University Avenue.

Mrs. Sandhu is comforted knowing that her husband is in good hands at Cambridge Manor.

She says, “The care is excellent – the people are nice, and they really take care of everyone. They truly want to help, and they are always respectful and kind. The space itself is beautiful – there are large rooms, big windows and wide hallways. It’s very well structured and organized.”

Moving to a new city and home can be difficult at any age and stage of life, particularly when the health of a loved one is impacted. The Sandhus recognize that so many are facing challenging decisions about how to best take care of aging family members. Mrs. Sandhu has some wise advice. She says, “The sooner you can make a decision about where you can live and care for each other, the better it is. It takes time to adjust to a new environment for the whole family, but know that comfort, care and new lifestyle opportunities are ready for you. I feel so comfortable here.”

With a smile, Mrs. Sandhu shares that she calls her new Calgary home and lifestyle: “The new Nirmal”.

LEARN MORE: myuniversitydistrict.ca/seniors-living

SMALL CHANGES TO AGING WELL

Welcome to the summer 2022 issue of Dignified Living magazine.

In this issue, we dive deep into the daily practices that make a meaningful difference to aging well. In Nourish (pg. 10), we ask the experts about the Four Pillars of Wellness: nutrition, exercise, mental health and sleep. We learn how these four elements work in combination to create optimal wellness and how gradual changes make a big impact.

In “Feeding the Brain” (pg. 13), we explore the connection between diet and brain health and how eating well today can keep our brains healthier tomorrow. Plus, in our Inspire photo series (pg. 17), philanthropist Jim Gray reveals how he finds purpose and passion in his insatiable curiosity and desire to learn.

Enjoy!

CONNECT WITH US!

PHOTOGRAPH (BOTTOM): Tijana87, COURTESY iSTOCK

Do you have a personal story to share or know of an inspiring senior or expert in the field of healthy aging or wellness we should speak with? We’d love to hear thoughts and ideas on aging well. Email us at dignifiedliving@redpointmedia.ca

IN EVERY ISSUE

IN SEASON . . . . . . . . . . . . . 04 BRAIN TEASERS . . . . . . . . . . 18

CONTENTS

SUMMER 2022

EXPERIENCE . . . 06 Check these adventures off your list with our guide to bucket-list summer activities.

13 FEEDING THE BRAIN For older adults, keeping our brains healthy through smart food choices is critical.

RESEARCH . . . . 08 Clever-Connection is a simple, but highly effective tech tool for communication, engagement, scheduling and more.

NOURISH. . . . . . .10

The Four Pillars of Wellness are essential to a healthier lifestyle and healthy aging.

OPINION . . . . . . .16 A grandfather shares his perspective on why food truly is medicine.

INSPIRE . . . . . . . . 17 Meet philanthropist Jim Gray.

Published by RedPoint Media & Marketing Solutions | President Käthe Lemon | Editorial Advisors Ron Jacobson, Tina Stewart | Manager of Custom Publishing Meredith Bailey | Art Director Veronica Cowan | Staff Photographer Jared Sych | Contributing Writers Derek Clouthier, Jennifer Friesen, M. Garth Mann, Michaela Ream, Sean Young | Statements expressed herein do not necessarily represent the views of the publisher. | Copyright 2022 by RedPoint Media Group Inc. | Letter mail only to 1721-29 Ave. S.W., Suite 375, Calgary, Alberta T2T 6T7 | Phone 403-240-9055 Toll free 1-877-963-9333 Fax 403-240-9059 | Advertising inquiries info@redpointmedia.ca | No part of this publication may be reproduced without the express written consent of the publisher. | Canadian Publication Mail Product Agreement No. PM 40030911

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IN SEASON

Summer should get a speeding ticket.

Enjoy the summer with our suggestions for the perfect picnic, ideal getaways and more

BY MEREDITH BAILEY

PICNIC LIKE A PRO

This Month in History On June 23, 1887, the Banff Hot Springs Reserve was expanded from 26 square kilometres to 674 sq km and renamed Rocky Mountains Park, officially becoming Canada’s first national park.

In the 1930s, its name changed again to what we know it as today: Banff National Park, and it now covers 6,641 sq km.

Located in Prince’s Island Park, River Café offers gourmet picnic baskets to-go, typically from May to September or later, depending on the weather.

Here, Heather Pedhirney, operations manager of the River Café Group, shares her must-haves for the perfect picnic: Q: What food items are essential for a perfect picnic? “I love items you can graze on – cheese and charcuterie, hummus and crackers, fresh vegetables and seasonal fruit. Don’t forget to pack something a little sweet, as well.”

Q: Besides a basket and blanket, what other gear should people pack? “Don’t forget a bottle opener or corkscrew for your beverage choice. Bug spray and a pop-up food cover are always a bonus to have on hand.”

Q: Your favourite picnic spot? “Personally, Prince’s Island Park is my go-to picnic location. [It offers] full sun in the open field or shade under the poplar trees.

River Café also has a licensed picnic garden on the island with picnic tables surrounded by flower beds.”

Learn more at river-cafe.com

PHOTOGRAPHS: (LEFT) ROBERT DELUREY; (RIGHT) COURTESY THE MANOR VILLAGE

For a family-friendly picnic spot, head to Calgary’s southwest community of Currie.

The Inn on Officers’ Garden pays tribute to Currie’s military past and offers multiple dining options, including fresh food to-go from Flanders Fine Food. Grab fresh wraps, sandwiches, tasty treats and more and then take the grandkids across the street to the airport playground, voted one of Calgary’s best. Learn more at theinncalgary.com

ILLUSTRATIONS: YULIA_MALINOVSKAYA, COURTESY iSTOCK. PHOTOGRAPHS: (LEFT) DETROIT PUBLISHING CO., COURTESY LIBRARY OF CONGRESS; (RIGHT) SUPERSIZER, COURTESY iSTOCK

THE PERFECT FAMILY PICNIC SPOT

IN SEASON

CHEF MIKE’S OVEN ROASTED ARCTIC CHAR WITH BASIL PESTO FETTUCCINI

This summery dish, brought to you by Mike Preston, executive chef at the Inn on Officers’ Garden, is full of heart-healthy fats.

INGREDIENTS

4 oz arctic char fillet 1 tbsp basil puree 2 oz extra virgin olive oil (EVOO) 0.5 tsp chopped fresh garlic PHOTOGRAPHS: (LEFT) COURTESY THE INN ON OFFICERS’ GARDEN; (RIGHT) COURTESY STATESMAN GROUP

ILLUSTRATIONS: YULIA_MALINOVSKAYA, COURTESY iSTOCK. PHOTOGRAPHS: (LEFT) DETROIT PUBLISHING CO., COURTESY LIBRARY OF CONGRESS; (RIGHT) SUPERSIZER, COURTESY iSTOCK

05

0.5 oz grated Parmesan 2 vine-ripened tomatoes 1 oz of your favourite white wine 6 oz cooked fettuccini

PREPARATION

1. Sear char fillet in a non-stick pan and roast in a preheated (375ºF) oven for seven minutes.

2. Add EVOO, garlic, basil puree and chopped tomato into a large sauté pan and cook over medium heat until the garlic lightly browns.

3. Add white wine and pasta and stir until hot.

Place all ingredients into a large bowl and garnish with parmesan.

LEARN MORE ABOUT CHEF MIKE’S CUISINE AT THEINNCALGARY.COM

ESCAPE THE CITY

For a relaxing retreat, head west to Pineridge Mountain – A Recreation in Invermere, B.C. Developed by the Statesman Group of Companies, the new community offers easy access to beaches, boating, hiking trails, pickleball courts, playgrounds and a soon-to-beopened pool and micro-golf course. Learn more at pineridgemountain.ca

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BUCKET LIST ADVENTURES From horseback riding in the backcountry to relaxing at a lakeside spa, there’s something for everyone in our roundup of summer adventures. BY MICHAELA REAM

HORSEBACK TRAIL RIDING

Horseback riders of all levels (and desire for adventure) won’t want to miss joining the Trail Riders of the Canadian Rockies (TRCR) for a scenic ride. The Albertabased not-for-profit society has operated for 99 years, taking riders

WHITEWATER RAFTING

Ideal for first-timers or thrill-seeking adventurers, whitewater rafting is not only a fun outdoor activity, it’s a great workout. For a nearby trip, Wild Water Adventures in Lake Louise offers everything from “mild to wild rafting options,” says sales representative Deborah Wade.

“Guests choose between trips with no waves, some waves or big waves. There is a trip for every rafting preference.” For a family trip with your grandkids, make the scenic drive to Golden, B.C., and stop by Alpine Rafting for its family adventure trip. The gentle rafting journey starts at Yoho National Park and rafts through scenic Beaverfoot Valley and stops by a waterfall, before ending the day with a delicious family barbecue. wildwater.com, alpinerafting.com

(RIGHT) THE SPA AT THE FAIRMONT CHATEAU LAKE LOUISE

FUN FACT

on trails throughout the Canadian Rockies, including along the Little Elbow River in Kananaskis Country and into Banff National Park. After each ride, you’ll be treated to a home-cooked meal, campfire entertainment, talks, music and old-fashioned hospitality. trailridevacations.com

PHOTOGRAPHS: (LEFT) KYLE EDWORTHY, COURTESY KICKING HORSE GRIZZLY BEAR REFUGE;

Via Ferrata (Italian for Iron Road) is an assisted climbing experience that takes you deep into the epic vistas of the Rocky Mountains. No experience is needed. Located on Mount Norquay in Banff, you can choose between six routes, featuring a series of cables, bridges, ladder rungs and stone steps, which range from The cables 2.5 hours for can support beginners up up to 40,000 to eight hours kg, or about for climbers 80 moose! interested in a more challenging day. Climbers are equipped with safety harnesses that are secured to cables, so, while exhilarating, the Via Ferrata is completely safe. banffnorquay.com

ILLUSTRATION: UfimtsevaV, COURTESY iSTOCK; PHOTOGRAPH: NORRIS NIMAN, COURTESY BANFF NORQUAY

VIA FERRATA

EXPERIENCE 07

The Spa at The Fairmont Chateau Lake Louise

BEAR-WATCHING IN GOLDEN

Don’t miss the chance to visit Boo the grizzly bear in his natural 20acre habitat. Living at the Kicking Horse Grizzly Bear Refuge in Golden, B.C., Grizzly bears’ Boo hunts, front claws explores, can grow up plays and to four inches forages, long, which is just like any about as long wild bear. as our fingers!

The centre is open during the summer, offering the perfect (and safe) chance to watch first-hand how grizzly bears go about their days. For a more personalized experience, the Ranger Assist Program offers a behind-the-scenes tour. kickinghorseresort.com

(RIGHT) THE SPA AT THE FAIRMONT CHATEAU LAKE LOUISE

PHOTOGRAPHS: (LEFT) KYLE EDWORTHY, COURTESY KICKING HORSE GRIZZLY BEAR REFUGE;

ILLUSTRATION: UfimtsevaV, COURTESY iSTOCK; PHOTOGRAPH: NORRIS NIMAN, COURTESY BANFF NORQUAY

FUN FACT

TAKE IT DOWN A NOTCH!

Recuperate after your adventures with a trip to the spa.

SPARKLING HILL RESORT

Nestled on a ridge overlooking Okanagan Lake in Vernon, B.C., Sparkling Hill offers open-concept guest rooms, farm-to-table dining and KurSpa, a 40,000-sq-ft

European-inspired health spa. The spa offers more than 100 treatments and therapies including massages, facials, health consultations and much more, providing a whole-body health and wellness experience. sparklinghill.com

FAIRMONT CHATEAU LAKE LOUISE SPA

Part of the historic Fairmont Chateau Lake Louise hotel, this tranquil oasis is the perfect place to treat yourself to a luxurious retreat in the Rockies. “Allow our team of spa therapists to take you on a journey of blissful indulgence with premium quality ingredients,” says Tina O’Donnell, the spa’s acting director. “This summer, enjoy a unique spa offer that provides you with both a face and body treatment. Our ‘taster spa ritual’ is perfect for those looking for a quick spa getaway.” chateau-lake-louise.com

KANANASKIS NORDIC SPA Located an hour west of Calgary in Kananaskis, the Nordic Spa is the perfect stop to unwind and relax after a busy day of adventuring.

The spa features 50,000 sq ft of indoor and outdoor space with a relaxation lodge, five outdoor pools, five steam and sauna cabins, the Two Trees Bistro, and much more. lodgeatkananaskis.com

It’s bad manners to let vacations wait.

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CONNECTION THROUGH TECHNOLOGY The COVID-19 pandemic created an immediate need for innovative technologies to combat senior isolation, improve wellness and simplify communication.

was detrimental to their mental wellness, and we had to find solutions.”

Downs says the staff at all seven Manor Village Life Centers in Calgary went overboard developing new programs for mobility and socialization activities and entertainment inspired by the Montessori Method, which

PHOTOGRAPHS: (CLOCKWISE FROM TOP LEFT) XXXX; SHAPECHARGE, COURTESY iSTOCK; COURTESY ELEVATE; COURTESY LIBBY

Few places were hit as hard by the COVID-19 pandemic as enhanced care facilities.

Darryl Downs, vice-president of operations for The Manor Village Life Centers, recalls the confusion and hardship inflicted upon residents during the pandemic.

“People were isolated with AHS regulations,” Downs says. “It really

supports independence, dignity and engagement. Favourite activities included guided “Walk Down Memory Lane” activities, stretch & flex mobility, art communication classes and music sing-a-longs.

To help deal with the social isolation issues that arose during the pandemic, Downs created a system that provides activities in-suite called Clever-Connection that filled the gap during the two years of the pandemic.

Clever-Connection incorporates the resident’s television to the Internet and includes a web camera. The service has a simple on-screen menu that allows users to visit with family for video chats with the push of a button.

“Family is very important for our residents’ mental wellness. Being able to see them live on a largescreen TV brings seniors great satisfaction, and they can connect as many times as they wish,” Downs says.

Residents can also see what is on the day’s menu, stream daily activities and live events happening at The Manors, and

PHOTOGRAPH: INSTA_PHOTOS, COURTESY iSTOCK

BY SEAN YOUNG

RESEARCH 09

3 MORE TECH TOOLS FOR SENIORS

COURTESY iSTOCK; COURTESY ELEVATE; COURTESY LIBBY

PHOTOGRAPHS: (CLOCKWISE FROM TOP LEFT) COURTESY THE MANOR VILLAGE LIFE CENTERS; SHAPECHARGE,

PHOTOGRAPH: INSTA_PHOTOS, COURTESY iSTOCK

TECHSERVE

browse a shared photo album where friends and family can upload pictures. The remote also has a “HELP ME” button to connect with nursing staff in an emergency.

“The great thing is they can access any of the services at any time. If they can’t make it to a mobility class that morning, they go into Clever-Connection and participate in stretch & flex on their own time. If they are not feeling well, seniors like to see the entertainment that is happening.

They can watch it on a live stream,” Downs says.

Clever-Connection costs $29 per month and is available exclusively at The Manor Village Life Centers, and residents’ families are invited to become involved so it’s a family event.

“We started this technology two years ago because we couldn’t find anything like it to provide our residents flexibility and enjoy our community at their own pace while being engaged with their families.”

TechServe is a free service started by brothers David and Daniel Marrello in April 2020. It connects Canadian seniors with more than 200 qualified volunteers who offer tech support to help improve their daily lives. All TechServe volunteers are vetted with a criminal record check and onboarded to understand and assist with common technology problems seniors face, including basic smartphone use, managing passwords and Internet security, and downloading and installing apps like Zoom and Skype. The service has already helped more than 10,000 older adults and hosted more than 60 live workshops. For more information, visit techserveto.com or call toll-free 1-888-418-4771.

ELEVATE

Train your brain with more than 40 games designed to boost cognitive skills in math, reading, writing, speaking and recall. Elevate adjusts your personalized program to your abilities as you train and measures your progress against others. Visit elevateapp.com to download.

LIBBY

Libby works with several library systems across Canada and allows users to download thousands of adfree audiobooks, e-books and magazines to their personal devices for free. You can also borrow and reserve books right in the app. Visit overdrive. com/apps/libby to download.

PHOTOGRAPH: ADAMKAZ, COURTESY iSTOCK. ILLUSTRATION: JAKEOLIMB, COURTESY iSTOCK

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REDEFINING AGING The Four Pillars of Wellness BY MICHAELA REAM

The Four Pillars of Wellness, which often include nutrition, exercise or mobility, mental health and sleep, are universally understood as essential to a healthier lifestyle and healthy aging. Adopting the four pillars into your life can have

a positive ripple effect on your health. We ask the experts about where to start.

PROPER NUTRITION

When it comes to diet, you truly “are what you eat.”

Maintaining a healthy diet

with plenty of colourful, fresh, unprocessed food is vital to ensure we get key vitamins and minerals to nourish our bodies and brains and can play a role in preventing chronic health conditions.

However, changing a lifetime of eating habits isn’t done overnight, so getting support is essential.

Advanced Medical Group’s ReJuv Health Program provides that support. Currently offered in Ontario and scheduled to be available in Calgary soon, ReJuv is a medically supervised health and wellness program that gives adults the lifestyle skills to live with

PHOTOGRAPH: fcafotodigital, COURTESY iSTOCK

For many, the COVID-19 pandemic has been eye-opening when it comes to our health and wellness. People with chronic health conditions, such as heart disease, chronic liver disease and obesity, are at increased risk for serious illness and complications from COVID. Thankfully, healthy lifestyle choices, like those that follow what is commonly known as the Four Pillars of Wellness, play a role in preventing and treating many of these conditions.

NOURISH PHOTOGRAPH: ADAMKAZ, COURTESY iSTOCK. ILLUSTRATION: JAKEOLIMB, COURTESY iSTOCK

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PHOTOGRAPH: fcafotodigital, COURTESY iSTOCK

optimum health, including diet and nutrition.

"I like to see it as finding one simple thing, like adding an extra serving of vegetables or fruit a day, and then building off that success and going from there,” says Spencer Raposo, ReJuv Health lead kinesiologist at Advanced Medical Group.

Through the ReJuv Health Program, Raposo helps review each participant's diet and suggests healthy changes, such as when to eat, what and how much. Raposo’s recommendations are simple, but effective, like snacking on apple slices instead of potato chips. By introducing healthy modifications slowly, they eventually become a new habit instead of short-term, drastic changes that aren’t as sustainable.

DAILY MOBILITY

The ReJuv Health Program focuses on maintaining an active lifestyle as one of the most important things older adults can do to practice healthy aging. Because there can be a stigma around “exercise,” ReJuv Health uses the term “mobility” and leads

I will never break up with my gym.

We just seem to workout. participants in classes focused on mobility, stretch and flex training.

“Mobility is crucial for everyone to maintain health and well-being, but it’s even more important as we grow older,” says Raposo.

Regular mobility helps decrease the risk of various chronic diseases, injuries and pain. It also boosts the immune and digestive systems, supports mental wellbeing, promotes quality sleep and strengthens muscles so you can enjoy day-to-day activities.

“At ReJuv Heath, we coach our participants to set aside 20 minutes each morning for mobility: stretch and flex activity.

They try to hold their target heart rate for just eight to 10 minutes of mobility, with five minutes of warm-up stretching and five minutes of cool-down stretching,” says Raposo. “So many people tell us after just 30 days that they are amazed how much better they

feel during the day and how well they sleep at night.”

Raposo encourages ReJuv participants to start where they are comfortable and then gradually adopt sustainable routines. Eventually, the goal is for participants to be independent in their activities. Using family and friends for support, even making a friendly bet to start moving daily, is a great place to begin.

“That’s where the lifestyle part becomes really important because we want to give them the tools to then move on from the program,” says Raposo. “But we’ll always be there for support.”

MENTAL HEALTH

According to the World Health Organization, over 20 per cent of adults age 60 and older suffer from a mental or neurological disorder, most commonly anxiety and depression. For seniors, depression has been linked to forgetfulness, confusion and other symptoms similar to dementia.

As we age, a decline in our ability to move can directly affect our mental health. For older adults, depression can increase when mobility becomes an issue.

“When we lose mobility in even the smallest way, that can play on the mind because it affects what we feel able to do,” says Kristen Beaulieu, founder of Sacred Elders in Calgary, which provides yogic-based tools and meditative guidance for conscious aging.

Beaulieu says yoga is a great way to stay mentally and physically active. Studies show that practicing gentle yoga can improve mobility, increase energy and reduce stress and symptoms of depression.

Beaulieu’s seniors’ yoga classes

NOURISH

are free, online and designed to support all aging experiences and foster a healthy consciousaging mindset. They help improve stability, strength and balance, provide clarity and calmness and increase body awareness. The classes are accessible and often begin in a seated position from a chair for support.

“It’s not about staving off getting older,” says Beaulieu. “It’s adapting to a new way of doing things.”

QUALITY SLEEP

The final pillar of wellness is quality sleep. Unfortunately, our sleep can become lighter and more fragmented as we age, making it difficult to achieve a solid night’s sleep. Along with eating well, staying mobile and nurturing our mental health, Beaulieu says yoga and meditation can also help improve our sleep.

“We’re constantly putting strain on the body and mind that never

has time to repair, but needs time as we get older,” says Beaulieu.

“Practices like meditation and yoga give our bodies deliberate times to rest.”

Yoga nidra, or “sleep yoga,” is a form of regenerative yoga focused on a deep state of relaxation with awareness. Classes, which can be done either lying on the floor or sitting in a chair, are guided and help the mind and body rest while keeping the consciousness awake.

There is also meditation, which Beaulieu describes as “awareness of your brain and in your body through breath.” Studies show

mindful meditation can promote relaxation, quiet the mind and even enhance digestion, all of which can lead to better sleep.

Beaulieu’s guided meditation practices are also available online and can be helpful to listen to just before bed.

Whatever pillar you start with, from eating more vegetables to practicing yoga, educating yourself about healthy lifestyle changes will create a ripple effect toward optimum wellness.

“Implementing these pillars helps us grow and know we’re taking the best care of ourselves,” says Raposo. “The four pillars are stimulating people to commit to helping improve themselves — compared to how they are today. At ReJuv Health, we know the human body and mind can live well to age 100 with lifestyle enhancements.”

Advanced Medical Group’s ReJuv Health Program is currently available in Ontario and will be available in Calgary in summer 2023.

For more information, visit advancedmedicalgroup.ca Sacred Elders offers coaching, training and virtual classroom lessons for yoga and meditative learning.

For more information, visit sacredelders.com

PHOTOGRAPHS: (TOP) DEAN MITCHELL, COURTESY iSTOCK; (BOTTOM) INSIDE CREATIVE HOUSE, COURTESY iSTOCK

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FEEDING THE BRAIN Smart food choices go a long way in helping maintain cognitive health as we age.

PHOTOGRAPH: PROSTOCK-STUDIO, COURTESY iSTOCK

BY DEREK CLOUTHIER

We all know our food choices impact our physical health, but what often gets lost is how our diet is directly related to cognitive well-being, such as brain function and our ability to learn and retain knowledge.

For older adults, keeping our brains healthy as we age through a smart meal plan becomes all the more critical. According to a 2016 study by the Alzheimer Society of Canada, more than half a million Canadians are living with dementia — and, by 2030, that number is expected to climb to 912,000. Women are particularly affected by dementia, accounting for 65 per cent of those diagnosed who are over the age of 65.

Regardless of these numbers, memory loss does not have to be a normal part of the aging process, and diet plays an important role.

“We know the food we eat affects our brain and mental health,” says Orsha Magyar, CEO and founder of Calgary-based nutrition company NeuroTrition.

CANADIANS “That has implications for CONCERNED everything from our daily ABOUT BEING moods and mental wellAFFECTED BY being to our performance ALZHEIMER’S at work and how our DISEASE: 56%* minds age.”

Magyar, who is a neuroscientist and certified holistic nutritionist, says the science is clear regarding the impact diet has on our cognitive health. What we eat can have an effect *With statistics from the Alzheimer Society of Canada.

on health issues like inflammation, vagus nerve (responsible for internal organ functions) activation, cholesterol, liver health and blood-sugar balance — all of which can impact brain function.

“We know some of the risk factors for Alzheimer's and dementia are blood-sugar imbalance and diabetes, high cholesterol and heart disease,” says Magyar. “All of which have a strong nutritional component.”

Dr. Bonnie J. Kaplan is a research psychologist, former professor at the University of Calgary’s Cumming School of Medicine and co-author of the book The Better Brain. She says everything we have learned about the importance WARNING SIGNS/ of diet on SYMPTOMS physical health OF COGNITIVE HEALTH is magnified DECLINE: when it comes • Sleep issues/insomnia to brain health.

• Fatigue “The brain is • Change in mood the greediest • Memory loss organ,” says • Learning difficulties Kaplan. “Our • Change in cognitive brain is about ability two per cent of our body weight

CANADIANS LIVING WITH DEMENTIA: MORE THAN 500,000*

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*With statistics from the Alzheimer Society of Canada.

TOP NUTRIENTS FOR BRAIN HEALTH:

Flavonoids and antioxidants: berries, eggplant, grapes, kidney beans, wine Monounsaturated fatty acids: olive oil, avocados Omega-3 fatty acids: salmon, sardines, flaxseeds, walnuts, Brussels sprouts Anti-inflammatories: turmeric, curcumin L-theanine (amino acid): green tea, matcha

magnesium for your brain pathways to work efficiently, and I need more vitamin B6…there’s no test in the world that can tell us that,” says Kaplan. “All we can look at is what’s circulating in the peripheral bloodstream. But it might not be adequate for telling us what our brain needs.”

Magyar agrees that nutritional deficiencies that can be caused by poor diet or certain necessary medications, including antibiotics and antiinflammatories, can be corrected through individual diet choices. She also points to the importance of gut health, such as a microbiome (bacteria) imbalance or gut disease, which can impact cognitive health.

“People often ask me, ‘How long until I see an effect?’” says Magyar of clients who adjust their diet to improve brain health. “Because of the many factors underlying our brain and mental health, I cannot give the same answer for any two people.”

PHOTOGRAPH: nd3000, COURTESY iSTOCK

Caffeine: coffee, green tea, black tea ILLUSTRATIONS(TOP): PATTYK08, COURTESY iSTOCK, (LEFT) DrAfter123, COURTESY iSTOCK; PHOTOGRAPH: ANGELINA ZINOVIEVA, COURTESY iSTOCK

for adults, and yet it accounts for well over 20 per cent of metabolic demand. So, when we eat, we’re eating for our brains much more than any other single organ in the body.”

Kaplan emphasizes the importance of micronutrients — essential dietary elements our body needs for proper physiological functions that can be provided through supplements and food. Kaplan says there is evidence that optimal brain function for any particular individual is dependent on an abundant supply of micronutrients.

“We know there are people who are eating an excellent diet, and yet, when they add a broad spectrum of micronutrients, they must be filling some needs because their mental health gets better,” says Kaplan. “So, individual differences are absolutely INVESTMENT key.”

IN RESEARCH However, Kaplan says THROUGH THE the issue with pinpointing a ALZHEIMER person’s nutritional needs for SOCIETY cognitive health is that there RESEARCH is no test to determine what PROGRAM: those requirements would $64 MILLION* be for optimal brain function.

“Maybe you need more

15

DR. MARK HYMAN: FOOD IS MEDICINE

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ILLUSTRATIONS(TOP): PATTYK08, COURTESY iSTOCK, (LEFT) DrAfter123, COURTESY iSTOCK; PHOTOGRAPH: ANGELINA ZINOVIEVA, COURTESY iSTOCK

GETTING ON THE RIGHT PATH

So, where does one begin when choosing an optimal diet for cognitive health?

Despite the inability to test for deficiencies, there are some general rules people can follow to help ensure they are getting essential vitamins and minerals.

Magyar recommends starting with basic blood work to ascertain key pieces of the brain health pie, such as cholesterol and blood-sugar levels, iron status and possible inflammation in the body.

“Then, they can work with a nutritionist to create a nutritional plan catered to their unique needs,” she says, highlighting that a person’s needs are both for their health and should incorporate what they like to eat. “I ask our clients to complete a ‘food and mood’ diary to document their current eating habits, and ANNUAL COST we review it together in OF DEMENTIA detail as I teach them what ON ECONOMY to remove, reduce and AND HEALTHincrease in their diets.”

CARE SYSTEM: Kaplan underscores MORE THAN the importance of $10.4 BILLION* choosing foods rich with micronutrients (vitamins and minerals), something she says is lacking in today’s society, but can be remedied by filling half your plate with fruits and vegetables.

“The bottom line is that the best research shows prevention of dementia and slowing of cognitive decline and brain atrophy is not pharmaceutical…it’s nutritional,” says Kaplan. “And it starts with eating real food, not ultra-processed junk.”

Dr. Mark Hyman is an American physician and best-selling author who advocates using food as medicine to support longevity, energy, mental clarity and happiness.

Hyman also believes that dementia is preventable and that doctors must treat patients as genetic beings, not simply as people with similar symptoms of diseases.

“By doing genetic testing, it puts us squarely in the middle of the dilemma of determining the illness,” says Hyman. “We once thought that heart disease and artery-clogging plaques could not be reversed. Now we know that this is simply not true.”

TIPS FROM DR. HYMAN ON HOW TO PREVENT MEMORY LOSS WITH AGING:

• Avoid pre-diabetes 2 by balancing blood-sugar levels with whole foods and low glycemic diets

• Practice mobility with stretch and flex movement for 30 minutes daily

• Be social to avoid loneliness and anxiety combined with depression

• Eat leafy greens for vitamin B, B12 and D; and fresh fish for omega-3 fatty acids

• Avoid mercury and other heavy metal toxicity with controlled fasting and detoxification

• Avoid high cholesterol with regular mobility and the use of medication

• Understand your genetic predisposition to

nutritional and detoxification issues. Know which food types your body tolerates and can metabolize and what food types are intolerant to your genetics

• Improve your sleeping habits

“Food is not like medicine — it is medicine, and it is our No. 1 tool for creating the vibrant health we deserve,” says Hyman.

REPRINTED WITH PERMISSION FROM A PRESENTATION BY ADVANCED MEDICAL GROUP.

OPINION 16

WE ARE WHAT WE EAT! “Let food be thy medicine…”

—HIPPOCRATES

It has taken medicine 2,000 years to realize that Hippocrates was correct Our bodies and minds react exactly to how we treat them. Each person’s body and mind are unique and should be studied genetically, rather than focusing on symptoms.

A simple nutrigenomic test will determine what foods we can metabolize and digest. Diets packed with glutens, sugars and trans fats will, over time, result in microvascular ischemia (changes to small blood vessels in the brain) and heart disease in many people.

My grandson, Caden, was diagnosed at age two as showing symptoms of autism.

My daughter, Alissa, was determined to find a solution for her child, who was unable to assimilate answers to questions or respond without anger. She was not going to submit to a diagnosis of autism, even though the medical and holistic naturopathic experts were certain the family should “just accept and prepare for the autistic spectrum.”

Alissa is a strong-willed woman who refuses to believe what she is told without being absolutely certain. She was determined to mitigate symptoms by associating the disease with intestinal hyperpermeability (leaky gut syndrome).

From the age of two to 12, Caden lived on a diet that excludes

glutens, trans fats, most sugars, seedtype saponins, bananas, chocolate, deep-fried foods and traditional dairy.

Certainly not the typical North American diet.

As a result, Caden has grown to be a healthy, intelligent 12-year-old who loves life and all sports. His diet certainly isn’t typical and includes such foods as kabocha tempura, kefir with live bacteria to improve digestion, sauerkraut, miso soups, kimchi fried rice served with egg and fresh farm chicken or fish for protein.

His diet is based on natural probiotics to neutralize toxins and diminish low levels of inflammation in his gut.

Caden has never tasted ice cream, Halloween candies or fried fast foods.

Sure, it has been difficult for Caden’s family living in Arizona to avoid traditional American diets. Still, the results of following the advice of Hippocrates from 2,000 years ago have been worth avoiding a life with autism.

PHOTOGRAPH: FISHER_PHOTOSTUDIO, COURTEST iSTOCK

BY M. GARTH MANN Director, Advanced Medical Group, Academy of Aging

INSPIRE 17

JIM GRAY ALWAYS HAS AN EYE ON THE HORIZON

PHOTOGRAPH: JARED SYCH

BY JENNIFER FRIESEN

As a longtime philanthropist, Calgarian Jim Gray is inspired by people who push the envelope – and he wants to be a part of it.

“If I could use the analogy of a train, I don't want to be another passenger,” he says. “I would rather be up in the engine of a new train and working with other exciting people to start doing something that hasn’t been done before.”

Originally from Ontario, Gray moved to Alberta in the 1950s to

ADHD. In a later venture, Gray and several others formed the Awali Group to offer financial support for teacher training facilities in East Africa in partnership with the Aga Khan Development Network. He’s also a longtime supporter of the Calgary YMCA and serves as the honorary lifetime director.

Gray calls education the “root of quality living,” and says learning has been the central focus of many of his ventures.

Propelled by his sense of curiosity and a desire to learn, Gray says he’s always IN OUR ONGOING looking for new ideas PHOTO SERIES, to move forward.

WE FEATURE “That’s what INSPIRING excites me,” he says.

SENIORS WHO “Because, when we ARE LIVING WITH built the Calgary PURPOSE, GRACE Academy, nobody was AND DIGNITY doing anything like that. When Canadian Hunter was formed, it was also starting something new, i.e. the Deep Basin natural gas play.”

The desire to unearth new ideas grew stronger as he aged, and Gray noticed the same amongst his peers. In 2017, he held the first-annual Top 7 Over 70 Awards pursue a career in oil and gas. to honour what people have Along with John Masters, Gray coaccomplished after 70. founded the natural gas company This year will mark the third Canadian Hunter Exploration iteration of the Top 7 Over 70 in 1973, and served as CEO and celebrations and, as Gray looks chairman of the board before the at all of the nominations coming company was sold in 2001. He has through, the 88-year-old says since become chairman of Energy he continues to be inspired to of Brookfield Asset Management do more. and continues to pursue many “What seniors are achieving community projects. these days is absolutely amazing,” In 1981, Gray was part of a group he says. “Part of that is curiosity. that started the Calgary Academy I believe that engaging in things to help students who learn and having fun is what matters.” differently, including those with

BRAIN TEASERS 18

Riddle Me This What can fill a room but takes up no space?

FILL IN THE BLANKS 1.

makes the heart grow fonder.

2. Be slow in

, but slower in changing.

3. Watch the

, and not the hole.

4. Among the blind the 5. Fools rush in where

man is king. fear to tread.

ESTATE PLANNING 101 Retirement is the perfect time to revisit your estate planning. We ask the experts about the most important things to consider and how to plan with purpose.

WE NEVER STOP From musical theatre troupes to post-secondary classes, discover how you can stay active, engaged and living well and never stop learning, growing, sharing and creating.

PLAN YOUR SNOWBIRD ESCAPE Are you ready to escape the winter and chase the sun? We share the essential information you need to plan your snowbird getaway.

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FALL 2022

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Riddle: Light. Answer Key: 1. Absence; 2. choosing; 3. doughnut; 4. one-eyed; 5. angels.

NEXT ISSUE

AGING REDESIGNED

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