Inside this edition
The right balance... feeling fine
October 2020
vol 9 issue 14
zone
wellness
n
Should I be taking ASA?
nGrieving during a pandemic
nWhat is low blood pressure?
nTry non-candy treats
n
An introduction to the
Elimination Diet
n
Communication more than
n
Try using earplugs to help
you sleep
n
Laundry storage
and organization tips
n
Zen can help clear your mind
nItchy pet? Time for the vet
nEnergy Zone:
Choose good energy boosters
Walking is one of the easiest ways to get the exercise you need to stay healthy, say the experts. All it takes is 2.5 hours of activity per week to help improve your fitness level and quality of life.
However, because it’s so easy, many of us don’t consider the risks of walking. Left ignored, an innocent foot pain or leg pain can become a chronic problem. Each year, walkers are hobbled as a result of a walking-induced pain or a nagging old exercise injury that walking has aggravated.
To make sure a debilitating walking injury doesn’t prevent you from reaching your fitness and weight loss goals, prevention. com offers this advice on how to avoid aches and treat the most common walking pains:
Ingrown toenail
An ingrown toenail feels like soreness or swelling on the sides of your toes. Toe pain can develop when the corners or sides of your toenails grow sideways rather than forward, putting pressure on surrounding soft tissues and even growing into the skin. To avoid ingrown toenails, leave wiggle room in your shoes. You may need to go up a half size when you buy sneakers, because your feet tend to swell during exercise. Use toenail clippers (not fingernail clippers or
scissors) to cut straight across instead of rounding the corners. If you have diabetes or any circulatory disorder, have your ingrown toenails treated by a podiatrist.
Lumbar strain
A lumbar strain feels like an ache in your mid to lower back. Walking doesn’t usually cause lower-back pain, but the repetitive movement can make an existing lower-back injury worse. It’s easy to “throw out your back” when tendons and ligaments around the spine are overworked. Arthritis or inflammation of surrounding nerves can also cause
pain in this region. For general back pain prevention, keep the muscles in your trunk strong. While you walk, engage your abs by pulling your belly button toward your spine as if you were trying to flatten your belly to zip up tight jeans. Avoid bending over at the waist. Instead, keep your spine elongated and lean your whole body slightly forward from your ankles.
Runner’s knee
Runner’s knee feels like a throbbing in front of your kneecap.
Every time your shoe strikes the ground, your knee feels it. Eventually, your kneecap may start to rub against your femur (the bone that connects your knee to your hip), causing cartilage damage and tendinitis. Walkers with a misaligned kneecap, prior injury, weak or imbalanced thigh muscles, soft knee cartilage, or flat feet, or those who simply walk too much, are at greater risk of runner’s knee. The knee pain usually strikes when you’re walking downhill, doing knee bends, or sitting for a long stretch of time. Try shifting to another type of exercise until the knee pain subsides, typically 8 to 12 weeks. When walking or hiking downhill, take smaller steps and try not to bend your knees too much, or try walking sideways to give your side hip muscles a workout.
The pros and cons of ASA
With new guidelines issued by the Canadian Heart and Stroke foundation earlier this year regarding ASA, you might be wondering if taking ASA or a baby aspirin, every day helps prevents heart disease, stroke or vascular disease, or it doesn’t.
According to heartandstroke.ca, if you do not have heart or vascular disease or stroke, then likely no.
The most recent recommendations, state that the daily use of ASA is not recommended for primary prevention – that means preventing a first event such as a heart attack or stroke. If you are healthy and have never had a heart attack or stroke or vascular disease and are taking daily ASA, talk to your healthcare provider before making changes. If you have been diagnosed with a stroke, heart or vascular disease, the recommendations have not changed. So if your doctor suggested you take ASA every day, keep doing that.
Some people might be at very high risk or have some blockage in their arteries but no
symptoms. Ask your doctor if this applies to you and if you should take daily ASA. Over the last few years, new evidence has been published about the risks and benefits of ASA. After Canadian experts looked at all the current evidence, the recommendations were made and were published as part of the Heart & Stroke Canadian Stroke Best Practices Recommendations.
Taking ASA is about balancing risk, explains heartandstroke.ca. ASA increases your chances of dangerous bleeding because it’s a blood thinner. Taking ASA every day can increase your chance of bleeding from your stomach. This is dangerous, but can be treated. Worse is having a bleed on your brain, which can be fatal.
But if you already have cardiovascular disease, the benefits outweigh the risks of bleeding. One study showed that in people taking ASA after a cardiovascular episode, it prevented further events by 19%. Talk with your doctor about taking ASA or stopping it if your doctor recommended you take it.
Many people are experiencing grief during the COVID-19 pandemic, according to the Centers for Disease Control and Prevention. (CDC) Grief is a normal response to loss during or after a disaster or other traumatic event. Grief can happen in response to loss of life, as well as to drastic changes to daily routines and ways of life that usually bring us comfort and a feeling of stability.
Common grief reactions include:
nShock, disbelief, or denial nAnxiety nDistress nAnger nPeriods of sadness
nLoss of sleep and loss of appetite
Some people may experience multiple losses during a disaster or large-scale emergency event. Because of the COVID-19 pandemic, you might be unable to be with a loved one when they die, or unable to mourn someone’s death in-person with friends and family. Grieving the loss of a loved one while coping with the fear and anxiety related to the COVID-19 pandemic can be especially overwhelming. Social distancing, “stay-at home-orders,” and limits on the size of in-person gatherings have changed the way friends and family can gather and grieve, including holding traditional funeral services, regardless of whether or not the person’s death was due to COVID-19. However, these types of prevention strategies are important to slow the spread of COVID-19.
One action you can take to help you cope with feelings of grief after the loss of a loved one is to connect with other people.
You can:
Invite people to call you or host conference calls with family members and friends to stay connected.
Ask family and friends to share stories and pictures with you via mailed letters, email, phone, or video chat or via apps or social media that allow groups to share with each other (e.g., group chat, group messaging, Facebook).
Coordinate a date and time for family and friends to honour your loved one by reciting a selected poem, spiritual reading, or prayer within their own households.
Experiencing
grief is normal
during a pandemic
The information presented in Wellness Zone has been compiled from sources believed to be reliable. However, it cannot be assumed that all acceptable measures are contained in this article nor that additional measures may not be required under particular or exceptional circumstances, or your own company procedures, or by federal, state/ provincial and local law.
Application of this information to a specific worksite should be reviewed by a wellness professional. Anyone making use of the information set forth herein does so at his/her own risk and assumes any and all liability arising therefrom. Specific medical advice should be obtained through consultation with a physician or other trained health care practitioner. Wellness Zone is published monthly by Smart Workplace Inc. www.smartworkplace.ca. All rights reserved. © 2020. No part of this publication is to be copied without permission from the publisher.
President & CEO: Stefan Dreesen Editor: Kate Van Hoof-Peeren Sales: Alan Haycroft | Liz Slobodin |
Kevin Harvey
TOLL FREE: 1-888-655-4800
Mailing Address: 2010 Winston Park Drive, Suite 200, Oakville, ON L6H 5R7
Non-candy
Halloween
treats can also
be a big hit
with kids
Though the neighbourhood kids may look forward to indulging their sweet tooth after trick-or-treating, regardless of how Halloween is celebrated this year, there’s no doubt they’d enjoy these non-candy Halloween treats just as much but in different ways.
Magnets
If you want to combine your love for DIY projects and Halloween, why not try your hand at making Halloween fridge magnets? These magnets are the best of both worlds and are the perfect trick-or-treat bag stuffer when you’re looking for a non-candy alternative. Visit https:// www.wikihow.com/Make-Refrigerator-Magnets for ideas.
Bookmarks
Getting a child excited about reading can be difficult, but maybe a cool, festive bookmark would make it just a bit easier. You can order bookmarks in bulk, or if you have a creative streak order blank bookmarks and get to it!
Glow sticks
Here’s a not-so-fun fact: Children are most at risk for being hit by a car on Halloween night, according to TODAY. Instead of candy, toss glow-in-the-dark accessories into Halloween bags to help kids stay visible. Plus, who doesn’t love a glow necklace?
Stickers
What kid doesn’t love decorating their notebooks with fun adhesives? Sheets of festive stickers make for fun treats that won’t weigh down trick-or-treaters.
Pencils, erasers,
and pencil toppers
School supplies in fun shapes and patterns give them something to enjoy after Halloween ends.
With all the talk about the seriousness of having high blood pressure, you might think having low blood pressure is not a big deal. However, abnormally low blood pressure, also called hypotension, can cause some serious problems.
According to heartandstroke.ca, at the most basic level, hypotension can cause dizziness or blurry vision, which may increase the risk of falling or contribute to accidents. In more serious cases, it reduces the blood flow to the brain and other vital organs. This decreases the amount of oxygen and nutrients being delivered to these organs and impairs their ability to carry out normal functions. Hypotension may also indicate a more serious underlying health condition.
As blood travels throughout your body, it presses against the walls of your blood vessels, just like water in a hose or air in a tire. This is called blood pressure. When your heart beats (contracts), squeezing blood out and pumping it into your arteries, blood pressure peaks. This is called your systolic pressure. Between heartbeats, when your heart relaxes and blood flows back into it, your blood pressure is lower. This is your diastolic pressure.
Blood pressure changes throughout the day and varies from person to person. Various factors affect blood pressure, including your body position, breathing rhythm, stress level, physical activity, medications, what you eat or drink, and
the time of the day (blood pressure is usually lowest at night when you sleep and rises when you wake up).
Hypotension occurs when the body is unable to maintain blood pressure within a healthy range. Hypotension can be caused by a variety of factors and can affect people of all ages. However, there are certain types of hypotension that are more likely to affect certain age groups than others.
Orthostatic hypotension occurs when
there is a sudden drop in blood pressure when a person stands up from a sitting or lying down position. This more commonly affects older adults.
Neurally mediated hypotension (NMH)
results when a person has been standing for a long period of time or after having an unpleasant or upsetting experience. This is commonly referred to as fainting. Young children are more likely than adults to experience this form of
hypotension, and will often outgrow NMH or a tendency to faint easily.
Low blood pressure can occur for some people after eating. This is called postprandial hypotension.
Low blood pressure becomes a concern when it is accompanied by noticeable symptoms, such as dizziness, fainting and, in severe cases, shock. When this occurs, people should seek medical attention to determine if an underlying condition may be responsible for their hypotension.
Low blood pressure
can be serious
Certain foods might give a person uncomfortable and even painful
symptoms. An elimination diet is one way to identify food intolerances, sensitivities, and allergens through adjustments to what you eat.
As with most lifestyle changes, there are some risks to be aware of before changing your eating habits. The elimination diet is designed to be a short-term change, meaning no one should be on it permanently. Following the elimination diet for too long could result in nutrition deficiency. Remember, it’s important to consult with your physician before starting any diet.
The process of an elimination diet starts with the elimination phase, meaning you are eliminating foods that your body might not be able to tolerate. These intolerances may look like bloating, gas, diarrhea, constipation, and nausea. This phase will typically last for 2 to 3 weeks. Next is the reintroduction phase, where the foods are slowly and individually reintroduced back into the diet. Each food type should be reintroduced every 2 to 3 days. As the foods get reintroduced, you may be able to better identify which ones are giving your body these symptoms. The food suspected to be the cause can be removed from your diet permanently. The reintroduction process itself may last about 5 to 6 weeks, so there will be plenty of time to identify which food is
the source of the symptoms. However, if you suspect a food allergy, be sure to consult your physician so they can supervise and assist with the process of food elimination. Reintroduction of an allergen back into a diet could cause an allergic reaction.
When just starting out, you want to eliminate any foods that you suspect may be causing your unwanted reactions. This list can be quite extensive, which can make this diet seem overwhelming. However, you are really only eliminating these foods temporarily. Once you are sure they are out of your system, you will slowly reintroduce them to your diet. If you do not experience a negative reaction, you can continue eating them.
Although the elimination diet can seem very restrictive, there are foods that you can continue to eat. These foods include:
nNon-citrus fruits
nVegetables other than nightshades
nCertain grains
nMany types of unprocessed meat and
fish
nDairy substitutes
nOlive oil
An elimination diet may help identify what types of foods are causing your allergic or other negative reactions such as such as chronic heart burn.
Effective communication may be one of the most important skills of our time. It includes words, word pictures, body language, vocal intonation, and even more. To increase the effectiveness of your communication, it is important to focus on all aspects of this skill.
Words
Consider your audience when choosing your words. For example, you would speak to a group of highly educated professors differently than you would a group of elementary school-aged children. Using words that go over an audience’s head won’t help you get your message across. Using too many words to convey your meaning causes your listener to get lost in your verbiage. Word choice is a vital element of effective communication.
Stories
Storytelling is one of the oldest ways of passing down information from generation to generation. Myths and legends are found in every culture on the planet. Stories paint pictures in the listeners’ minds, and those stories can be repeated over and over. People remember the stories they hear. If you can incorporate stories into your communication, people will remember what you say. Our emotions get involved in stories and create new mental pathways in the brain.
Body Language
Body language encompasses all of our non-verbal communication. It’s important that our bodies match our message. Imagine attending a speech where the speaker is hunched over, speaking quietly, visibly nervous and not confident. But this speaker is asking you to invest a large sum of money in his idea. Would you be willing to give this man your money? Probably not.
Vocal Intonation
Up to 38% of communication is tone and intonation. We can learn to control our voices in a way that emphasizes the messages we want to share. We aren’t communicating as effectively as possible if we aren’t putting conscious thought into the tone and intonation of our voices when we speak. Just like in a play or an opera, it is possible to direct our voice to convey the message we want and emphasize the most important aspects of what we are saying.
Communication:
more than words
An Introduction
For many people, getting woken up at night because of various noises in and around the house can cause serious sleep issues. Using earplugs may be the simple solution to all your sleep problems. Here are several reasons to start using ear plugs and stop losing sleep.
The little things
Not completing your sleeping cycles can even make you feel more tired than before you slept. Using ear plugs can make it so you are not woken up by small noises.
A new type of alarm clock
You may be wondering how you will be able to wake up if you are wearing ear plugs and can’t hear the alarm as well. A new type of alarm clock could be very beneficial to your sleep routine. There are alarms that use vibrations, which can be a nicer way to wake up. You place the small item under your pillow, and it starts to gently vibrate when it’s time to get up. Other types slowly increase the light in the room to wake you up that way.
Snoring partners
One of the hardest sounds to sleep with is snoring. Not only can it keep you from falling asleep, but it can wake you up in the night and even cause stress and resentment towards your partner. Why not skip all that and put ear plugs in after you say good night to your partner? Earplugs work extremely well at eliminating the type and level of sound that is common with snoring.
Reduce state of constant high alert
One major cause of stress and anxiety in our technological age is the constant beeping, vibrating and other notifications from our phones. Ear plugs can block out the noise from phones, computers and even the constant running of other electronics like refrigerators and switching on of air conditioners or furnaces.
Signal to fall asleep
The human body is very trainable in many ways, and when to go to sleep is definitely one of them. By using earplugs consistently over the course of several weeks, your body will become used to the idea that when you put them in it is time to go to sleep. This will help you to transition to sleep time and fall asleep much faster.
One of the least favourite household chores has to be the laundry. While it may never become the most exciting task, you can make it easier with these simple tips to streamline your laundry process.
Organize closets and drawers
Make your life easier by getting organized.
nFirst, consider your storage options.
It might be time to upgrade with a customized solution.
nPurge the closet. Get rid of clothing and
shoes you never wear. If you haven’t worn it in six months, you probably won’t.
nEmpty dresser drawers and do the same.
Fold clothes, so they can be lined up in the drawers from front to back. This will make it easier to see all your options, but also makes putting laundry away a breeze.
nHang dress shirts, pants, and skirts back
up in the closet.
Learning how to properly hang and fold clothes will provide more space in drawers and closets, making it easier to put away that load of laundry. Staying organized is the first step in ironing out the wrinkles on laundry day.
Don’t overload
If you break down your laundry schedule instead of leaving it for one day and getting stuck with a massive pile and an hours-long chore, it’s not nearly as awful and easier to maintain. Plan what works best for you and your schedule so you stick with it. And make sure you put those clothes away.
Involve the family
Make laundry day easier by getting the whole family involved.
nTeach kids how to keep their laundry
sorted so it’s easier on wash day.
nLet them put their clothes away. Make
sure their dresser is organized, and they know where everything goes. Label drawers if need be.
nSort socks by family members. Buy each
person a laundry mesh bag to put their dirty socks in. Come laundry day, toss those bags into the washer. This will keep all pairs of socks together.
Laundry storage
and organization
tips
Consider using
earplugs to help get
a better night’s sleep
zone
energy
Being “zen” can help
calm your mind
If you don’t make time for your wellness, you will be forced to make time for your illness. It sounds a bit harsh, but it is true. Wellness is all about being pro-active about your health and well-being. It means learning to appreciate your life. For some, this includes adding some form of meditation into their daily routines and reaching a state of “zen”. “Being Zen” is essentially a state of being at peace with your own thoughts, and being self-aware of your place within the universe, inconsequential (and simultaneously essential), according to scienceabc.com. The site goes on to explain that trying to define Zen is nearly impossible, as it is based in the concept of paradox.
It is both the acceptance of everything and nothing, the realization that Zen encompasses everything in the world, and is similarly encompassed by every minute element of existence. It is both intensely personal, while also accessible to anyone willing to embrace the wisdom of oneness with the world around them.
Here are 10 “zen” things to think
about to bring you well-being
into focus:
1. Do one thing at a time. 2. Do it slowly and deliberately. 3. Smile and serve others. 4. Do less.
5. Put space between things. 6. Designate time for certain things. 7. Develop rituals
8. Devote time to sitting. 9. Think about what is necessary. 10. Live simply.
Meditation is not for everyone, but having a calm mind goes a long way to being able to focus on your health.
All foods can provide you an energy burst but in different ways. Sugary drinks, candy, and pastries put too much fuel (sugar) into your blood too quickly. The ensuing crash leaves
you tired and hungry again. “Complex carbs,” healthy fats, and protein take longer to digest, satisfy your hunger, and provide a slow, steady stream of energy. Here are a few favourites:
Oatmeal
It’s a complex carbohydrate. That means it’s full of fibre and nutrients. Oatmeal is slower to digest and supplies energy evenly instead of all at once. A bowl in the morning will keep you going for hours.
Beef Liver
Without enough vitamin B12, your energy can lag. This is one of the best sources. It also has loads of protein to keep you fueled for a long time. If you just can’t do liver, you can get your B12 from meat, poultry, fish, and eggs.
Foods for exercise
The best fuel for exercise is
carbohydrates, preferably “complex” ones like fruits, vegetables, and whole grains. Healthy fats from fish, nuts, vegetable oils, and avocados can help fuel endurance sports like long-distance running. Protein can help boost an immune system worn down by exercise.
(NC) Itching, and the scratching, biting and licking that goes with it, is one of the most common health problems in pets. While some itching is normal in dogs, anything excessive or combined with hair loss, red skin hot spots and even chewing paws can indicate it’s time to make a veterinary appointment.
In Canada, 2.4 million dogs suffer from dermatological issues that require a treatment plan from a veterinarian. These skin issues can cause pets great discomfort and significantly reduce their overall quality of life. If left untreated, they can lead to greater health concerns.
Here are some warning signs that may tell you it’s time to call and make an appointment:
Does your dog stop
playing or eating to scratch
themselves?
Dogs are very motivated regarding food and play. So, if they are stopping in the middle of their favourite activities to scratch, it means their skin is really bothering them.
Does your pet have dandruff
(scaling skin)?
Dog skin should be pink and smooth. There shouldn’t be any flakes and their haircoat should feel soft and smooth, rather than dry and brittle.
Can you smell your dog
before they enter the room?
Or do you immediately wash your hands after petting your dog because of the smell? Odours and greasy skin can be an indication of a skin issue that should be looked at by your vet. Fortunately, once identified, most issues can be managed through a combination of the right diet and medication, giving your pet back the quality of life they deserve.
