Health and Wellness Blog

Improving your memory

No matter whether you are young or old, most of us have experienced a moment like this: somebody was introduced to you at a party, but just as turned your head, you forgot this fellow's name. If you are a senior, you probably excused yourself: Oh well, I'm old, it is natural that my memory is declining.

Scientists however have discovered that the human brain has the ability (neuroplasticity) to adapt and change, even into old age. It means, with the right stimulation, our brain can form new neural pathways, alter existing connections, and adapt and react in ever-changing ways.

So what stimulation or things are good for your brain/memory? Here are some tips from HelpGuide.org:

• Physical Exercise can not just help you maintain a healthy weight, delay and prevent diabetes, some cancers and heart problems, but even more - it can increase oxygen flow to your brain and reduce the risk of disorders that lead to memory loss
• Healthy Relationships: research shows that having meaningful relationships and a strong support system are vital not only to emotional health, but also to brain health. In one recent study from the Harvard School of Public Health, for example, researchers found that people with the most active social lives had the slowest rate of memory decline
• Stress Management: one of the brain’s worst enemies is stress. Chronic stress destroys brain cells and damages the hippocampus, the region of the brain involved in the formation of new memories and the retrieval of old ones
• Nutrition: a diet based on fruits, vegetables, whole grains, and “healthy” fats can not only provide lots of health benefits, but also improve memory. The following are helpful for your brain,
  
  • Get your Omega-3s
  • Limit calories and saturated fat
  • Eat more fruit and vegetables
  • Drink green tea
  • Drink wine/grape juice in moderation
• Brain Training: anything new, challenging and fun that can give your brain a workout will do the trick

Need more information to empower yourself? Check out some books from the Toronto Public Library by following the links below:

Free online resources:

• HelpGuide.org: How to Improve Your Memory
• HowStuffWorks: How Your Brain Works
• National Institute of Neurological Disorders and Stroke: Brain Basics
• WebMD: Improve Your Memory

Relieve Anxiety and Depression Naturally... Free Health Talk at TRL

 

Join Paul Demeda for a free lecture to learn how to improve your mental health without medication. Paul, a registered Orthomolecular Health Practitioner, will discuss the complex relationship between mental health, nutrition, stress and the environment and will show you what steps you can take to modify these conditions.

                               

     

              Where: Toronto Reference Library, Beeton Auditorium, Toronto

 When: Tuesday, April 02, 2013  2:30 to 4 pm

    What:  Free lecture. All welcome! Wheelchair accessible

                       For more information call Answerline at 416-393-7131

Immune system - your first line of health defence

A healthy immune system can defend us against disease-causing microorganisms, and most of the time it does a great job. That is why most of us are healthy. However, sometimes it fails us. Have you ever wondered why? And do you know why some people rarely get sick?

You guessed it right...it has to do with our immunity. True, some people are born with a stronger immune system, and tend to be healthier. For the rest of us, there are things that we can do to strengthen our immune system.

The three areas that are most important in protecting and improving the immune system are:

• Diet and nutrition: make sure that your diet has enough antioxidants (which remove harmful oxidants from your bloodstream), nutrients and micronutrients. Eating less saturated fat and animal protein (especially red meat) and more fresh fruits, vegetables and whole grains also help your immunity
• Exercise: physical activities can increase your immunity to certain diseases, moderate exercise is good enough: e.g. bicycling with the children a few times a week, daily 20-30 minute walk, going to the gym every other day, playing golf regularly. But be careful - don't overdo it. Heavy, long-term exercise (such as marathon running and intense gym training) could actually decrease the amount of white blood cells circulating through the body and increase the presence of stress-related hormones
• Stress reduction: mood disorders such as depression, anxiety and panic can weaken your immune system. You can try yoga, taichi, biofeedback, professional counselling, or just regular exercise to reduce your stress and achieve spiritual harmony

Other things you can do to boost your immune system are...

• Don’t smoke
• Maintain a healthy weight
• Control your blood pressure
• If you drink alcohol, drink only in moderation
• Get adequate sleep
• Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly
• Get regular medical screening tests for people in your age group and risk category

All in all, living a healthy and active lifestyle can boost your immune system - it is that simple. But it takes willpower and self-discipline to achieve it.

Interested in this topic? Check out some books on this subject from the Toronto Public Library by following the links below:

Free internet resources:

• Harvard Health Publications: How to boost your immune system
• MedlinePlus: Excercise and immunity, Immune system and disorders, Immune response,
• The Nemours Foundation: Immune System
• WebMD: 10 Immune System Busters and Boosters

Colour your world green...on St. Paddy's Day!

How about starting St. Patrick's Day with a tall glass of a healthy green smoothie? And while you are sipping your green smoothie think more green...  Lunch could be a plate full of baby spinach and arugula, or perhaps a kale or swiss chard quiche. And don't forget the enchanted world of broccoli and rapini! Not to speak of the myriad of green herbs that entice our palates. For ideas on how to 'colour your world green from the inside out' check out one of our books on the subject...

 

... and yes, have a healthy, happy St. Paddy's Day!!

 

         

       

Teen tanning... the killer truth

We all heard the scary news about the dangers of tanning beds, in particular for young people. So what does it take to convince your invincible teen?  Here is one unorthodox way that may work...

        

To give it more clout, here are some data that you may find useful. As reported in a previous blog, the World Health Organization declared UV-emitting devices, such as tanning beds, as known carcinogens. Research has shown that exposure to UV radiation from indoor tanning equipment before age 35 increases the risk of skin cancer by 75%, in particular melanoma, the deadliest form of skin cancer.

Yet teenagers still flock to tanning salons. According to a 2012 Ipsos Reid poll, 21% of youth in grade 12 were using tanning beds with slightly lesser numbers in earlier grades. What's more disturbing is that 52% of those polled said that their parents had paid for their tanning sessions!! To counteract this alarming trend, many provinces and states are passing legislation to ban the use of tanning beds under the age of 18. Ontario is the latest province in Canada to introduce legislation to ban the use of tanning beds by minors. 

For information on skin health and skin cancer in relation to tanning check out one of these books from the Toronto Public library. 

                

                        

                                           

Is Inflammation the Root of all Disease?

Inflammation is the latest medical buzzword according to Dr. Brent Bauer of the Mayo clinic. Researchers now believe that low-grade inflammation is associated with most chronic diseases including heart disease, diabetes, Alzheimer’s, arthritis and cancer. This is not an entirely new theory. Holistic practitioners have long recognized the connection between unhealthy lifestyle choices, inflammation and chronic conditions.

Here is what Dr. Andrew Weil has to say on the subject of inflammation...

                     

Besides stress and environmental toxins, the major culprit of chronic inflammation is unhealthy eating. That's the bad news. The good news is that you can do something about it. By following a few basic rules you can improve your eating habits and reduce your risk of chronic inflammation.

Don't know where to start? Take a look at Dr. Andrew Weil's famous Anti-Inflammatory Food Pyramid

        

Or check out one of TPL's books on Anti-Inflammatory Diets for further suggestions:

    


                  




  

 

Eating well for an active lifestyle and exercise routine

Most people enjoy the fun part of the holiday season: spending more time with family members, partying with friends and colleagues, eating and drinking without ceasing...

Now the party is over and we are back to reality. But not until we look into the mirror or try to fit into our tighter fitting pants do we realize that mindless eating has consequences.

Many folks probably already have a new year fitness plan in mind or are meditating about it. No matter what it is, trying to starve your way to weight loss is not a good idea - neither practical nor sustainable. Want to know the best way? Exercise, of course. Walking, jogging, swimming, skiing, playing hockey, basketball, volleyball, soccer, tennis, badminton, or going to a gym, etc. Anyone can find a favorite one from this endless list, and then just stick with it until it becomes your exercise routine.

When your favorite activity becomes your exercise routine, you are on your way to fitness and well being for the rest of your life, congratulations! Weight loss comes as a side effect of your active lifestyle instead of something that you try hard to achieve. By the way, yes, I believe that most food is good to eat and has its own nutritious value, however our eating has to be in moderation as any other fun things in life.

There is way too much information (books, articles, websites, tv programs, library workshops, etc.) on eating well for health. But info on eating well for your exercise routine or on sports nutrition is another story. It's well known that we are what we eat. If we eat better, we don't just look better, but function better as well.

Here are some latest books from the Toronto Public Library on this topic. Follow the links below to request the item(s) in which you are interested:

Free internet resources:

• Academy of Nutrition and Dietetics: Nutrition and Athletic Performance
• American Academy of Orthopaedic Surgeons: Sports Nutrition
• Coaching Association of Canada: Sport Nutrition
• Dietitians of Canada: Sport nutrition (adult)
• MayoClinic.com: Carbohydrate-loading diet
• MedlinePlus: Nutrition and athletic performance
• Sports, Cardiovascular and Wellness Nutrition: Sports Nutrition Fact Sheets

Teen depression... how you can help

Teen depression isn't about occasional mood swings and bouts of sadness which many adolescents experience during the growing years -- it's a serious problem that impacts every aspect of a teen's life. There are many misconceptions about teen depression, as a matter of fact, there are people who do not believe that teenagers can actually get depressed. On the other hand, medical professionals believe that depression in teens occurs far more often than we realize. According to CMHA statistics, 12% of girls and 5% of boys between the ages of 12 to 19 have experienced a major depressive episode and a staggering 3.2 million youngsters between the ages of 12 to 19 are at risk of developing depression. Suicide is a risk for all teenagers with depression and is among the leading causes of death in 15 to 24 year old Canadians.

So how can we as concerned parents, caregivers or trusted friends help teenagers during this difficult period?  First of all, try to identify whether your teenager is truly suffering from depression. If you are unsure whether he/she is depressed or 'just being a teenager' consider how long the symptoms have been present, how severe they are, and how different your teen is acting from his or her usual self. Symptoms that last two weeks or longer may signal depression. Among the tell-tale signs are sadness or hopelessness, irritability, anger or hostility, frequent crying, loss of interest in activities and friends, changes in eating and sleeping habits, lack of motivation and difficulty focusing, acting-out/risky behaviours, use of alcohol and illegal substances, feeling of worthlessness, talking about suicide. 

If your teen is depressed, talk to him or her about your concerns. This may not be easy because parent-teenage relations are often strained during this period. However, even teenagers who are not responsive, appreciate that you care - even if they don't show it. Ask whether they have an explanation for this change of behaviour. Among causes of depression are pressures at school, death of a loved one, break-up with a boyfriend or girlfriend, gender issues, body image, bullying, physical and sexual abuse etc., 

Whether you have identified the cause of depression or not, accept that your teenager needs professional help. Educate yourself about teenage depression. Take your teenager for a physical exam to rule out medical causes of depression.  Ask your family physician for a referral to a doctor who specializes in children and adolescents. Discuss treatment options but don't be too quick to medicate. There are a number of treatment options including one-on-one talk therapy or group or family therapy. And if medication is prescribed, read up on the risks of teenage antidepressant use. 

Last but not least, take care of yourself and the rest of the family. You may be focusing all your energy and attention on your depressed child while neglecting your needs and the needs of other members of the family. You need to stay healthy in order to help your depressed teen. Let go of guilt and blame... it's not helpful to blame yourself or your child for this condition and reach out for support to friends, family, support groups or a therapist of your own. 

For further information, check out one of the featured books on teen depression from the library. There is also an excellent database devoted specifically to teen health issues. You can access this database from home with a valid library card.

                                                  

           


          

 

Home, Community and Residential Care for Seniors

In the later stage of our lives, most of us will need some help to live independently at home, in a senior residence, or in a long-term care facility. But do you know where to find this kind of information or how to proceed? If not, here is information for you or your loved ones.

The first point of contact for information like this is your local Community Care Access Centre (CCAC).

CCACs were established and are funded by the Ontario Ministry of Health and Long-Term Care. Your local CCAC can help you with defining your needs and situation, determing your eligibility for government-funded services, locating providers and applying for care. They can also provide information about the availablity of finanical subsidies for particular service options. 

When you contact your local CCAC, a case manager (also called care coordinator) will be assigned to you. Your case manager is the one who works on your behalf and makes sure you get the care and service you need. Now you are on your way.

Before you contact your local CCAC, you might want to have an overview on what Home, Community and Residential Care services are available in your community. 

There are two types of care for seniors in Ontario:

• Home and Community Support Services can help you manage your own care while living at home.  There are four main categories of these services:
  
  • Visiting health professional services
  • Personal care and support
  • Homemaking
  • Community support services
• Residential Care Services provide a place for seniors to live, and offer different types and levels of support. There are three main types of residential care in Ontario:
  • Supportive living
  • Retirement homes
  • Long-term care home

For greater details, please visit the Ministry of Health and Long-Term Care and CCACs websites.

Here are some books from the Toronto Public Library related to this topic for you to take home:

Free internet resources:

• City of Toronto: Toronto Long-Term Care Homes and Services
• Comfort Life: Home Care, Retirement Communities
• Housing Connections: Seniors Housing
• Senior's Info: Care Facilities, Housing, On-line Services and Forms, Retirement
• The Care Guide: Provider Search

World AIDS Day... the clock is still ticking

                  

December 1st is World AIDS Day. According to UN reports, there has been a significant drop in new HIV infections across 25 countries... there has also been a steady decline in HIV infections among newsborns... and overall fewer AIDS-related deaths were reported due to improved antiretroviral therapies. While this is welcome news, the AIDS clock is still ticking signaling that every 6 and a half seconds someone contracts HIV while every 10 seconds another person dies of AIDS.

There is renewed optimism that a safe and effective HIV vaccine is within reach to stop the virus that has killed more than 30 million people worldwide. Canada is playing an important role in this research but global collaboration is needed for the successful development of the HIV vaccine.

To read more about HIV and AIDS check out the following blog or put a hold on one of TPL's books on the subject.