Health

We all experience stress. How we handle it is key to our health, say experts – CBC.ca

Published

5 months ago

March 18, 2024

Harry Miller

The Dose24:36What’s the connection between stress and my health and well-being?

Read transcribed audio

It could be a morning traffic jam. A deadline at work. A conflict with a family member. Taking care of kids and aging parents.

Stressful situations are all around us, and experts say how we manage stress is key to preventing it from causing long-term health problems — both physical and mental.

Short-term stress doesn’t have to be negative, but research shows that ongoing stress wears away at the body’s systems and can lead to an increased risk of heart attack, stroke, Type 2 Diabetes, and mental health challenges.

“It’s like walking around with a ten or fifteen-pound weight continually on your back and not being able to shed that weight,” psychologist Dr. Zindel Segal told Dr. Brian Goldman, host of CBC’s The Dose.

There are techniques and strategies to decrease that stressful load, however, and lessen the impact of stress on the body and the mind.

Is stress good or bad?

Stress means that we are unable to use our personal or social resources to meet the demands being placed on us, said Dr. Eli Puterman, a health psychologist and associate professor in the school of kinesiology at UBC.

But not all stress is bad stress, said Puterman.

“It sometimes can motivate you to also move in the direction of, ‘Let’s change our goals,'” he said.

From an evolutionary perspective, our bodies are engineered to handle stress, said Segal, a distinguished professor of psychology and mood disorders at the University of Toronto Scarborough.

But after the stress response, we need a period of rest and recovery, which allows the body to recoup the resources that were used up during the stressful situation.

Chronic stress is when we’re unable to step out of the situation and take advantage of our own natural capacity to restore, said Segal.

It’s a system that is “stuck in the fifth gear without the ability to downshift,” he said.

Connecting with your senses

The first step to managing stress is recognizing it, said Segal, and that means tuning into our bodies.

“Are you noticing that maybe your heart is racing, or that your palms are sweating, or that your temple and forehead are pounding?” he said.

Grounding techniques can anchor us in the present moment and help pull us away from intrusive thoughts or feelings to take a broader view of the situation, said Segal.

Deep breathing and meditation can both help you tune into your senses during stressful moments. (Maggie MacPherson/CBC)

“One of the things that we lose the ability to connect with is the sensory world,” he said, which is why so many techniques for managing stress are about reconnecting with your senses.

“Sensations are a way of actually helping us step out of thinking, to ground ourselves.”

A breath of fresh air

Doing yoga, meditating, exercising and deep breathing can all help ground us in our bodies and change our perspectives on stress, said Segal.

However, stress can cause barriers to being physically active, said Puterman, so he prefers to think about moving our bodies as opposed to exercising.

“Getting outside and going for some walks for 10, 15 minutes per day can help us start having those moments where we’re taking care of our bodies,” he said.

LISTEN | Try this guided exercise in box breathing with Dr. Zindel Segal:

The Dose1:50A guided exercise in box breathing

One simple exercise Segal recommends is a technique called box breathing. Here’s how to try it:

Sit in a chair and notice the sensations of sitting: the feet pressing down into the floor, the hands folded in the lap or on the thighs.
Breathe in for four beats (visualize the left side of the box).
Hold for four beats (visualize the top of the box).
Breathe out for four beats (visualize the right side of the box).
Hold for four beats (visualize the bottom of the box).
Repeat as many times as you like.

What stress does to the body

It may be easy to understand how stress can take an emotional and mental toll, but research also shows that stress can have an impact on our physical health — including an increased risk of heart attack or stroke.

“In the short term, it rapidly increases your blood pressure, which can potentially result in a tear in the plaque that is in your arteries and then subsequently cause a heart attack or a stroke,” said Dr. Hassan Mir, a cardiologist at the Ottawa Heart Institute.

When we’re feeling stress, it activates our sympathetic nervous system, the part of our nervous system that carries signals related to our fight-or-flight response.

That can cause an increase in our blood pressure and heart rate, said Mir.

Another reaction to acute stress is a condition called takotsubo cardiomyopathy, or a weakened heart muscle, he said.

“When you’re really stressed, you can have this release of adrenaline in your body,” Mir said.

WATCH / We can’t avoid stress, but we can learn how to deal with it:

Stress can create long-term health impacts: ‘It’s all about how you cope,’ says psychologist

6 months ago

Duration 1:49

Mir has seen people who come into the hospital because their partner had a cardiac arrest, and then they suddenly get rushed to the ER because it looks like they’re having a heart attack.

“You go and look inside and the coronary arteries look completely fine, but their heart muscle looks like it’s completely weakened,” Mir said.

If you’re frequently activating your sympathetic nervous system due to stress, that can cause other issues in the body, said Puterman.

“If you’re starting to shift your baseline of the functioning of your physiology, you’re now entering the state where now you have too much cortisol that’s then activating too much glucose release,” he said.

Too much glucose released into the body can cause people to enter a pre-diabetes state, said Puterman.

How much stress is too much?

A little bit of stress could help us handle more stressful events in the future, a theory called the inoculation hypothesis, said Puterman.

“Some stress on a daily basis or in life actually inoculates you to future exposures to stressors,” he said.

But there are some telltale signs that the stress you’re experiencing is causing harmful effects, said Puterman. They include:

Not sleeping well.
Not getting as much exercise as usual.
Consuming more alcohol or drugs.
Withdrawing from others socially.
Getting into more arguments with family or friends.

The trick is finding that sweet spot, said Segal, between having enough stress and too much.

“We don’t want to tip over into a point where the stress that we’re facing is overwhelming,” Segal said.

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Health

What Is Sloth Fever, and Can You Catch It in Canada?

Published

1 week ago

August 14, 2024

Harry Miller

An emerging virus, colloquially dubbed “sloth fever,” has recently caused alarm after the European Centre for Disease Prevention and Control (ECDC) reported 19 imported cases of the disease in the European Union for the first time. Officially known as the Oropouche virus (OROV), this RNA arbovirus was first detected in the village of Oropouche in Trinidad and Tobago in 1955.

Sloth fever, or Oropouche fever, is a zoonotic disease primarily transmitted to humans through the bite of infected biting midges and mosquitoes. The virus has a reservoir in animals such as pale-throated sloths, non-human primates, and birds, which has led to its nickname. However, the name “sloth fever” can be misleading, as the virus is spread by insect bites, not by direct contact with sloths.

The Pan American Health Organization (PAHO) issued an epidemiological alert in July due to a rise in reported cases across Brazil, Bolivia, Peru, Cuba, and Colombia.

Several factors are driving the recent spread of the Oropouche virus. Enhanced surveillance, climate change, and potential changes to the virus itself have contributed to the outbreak. As with other vector-borne diseases like dengue, rising temperatures and changes in precipitation patterns can increase the proliferation of the midges and mosquitoes that transmit the virus.

Can You Catch Sloth Fever in Canada?

As of now, there is no evidence that the Oropouche virus has been transmitted in Canada. The biting midges that carry the virus are not currently established in Europe or North America. All cases diagnosed in Europe have been linked to travel to affected areas in Central and South America.

Who Is Most at Risk?

While much remains unknown about the Oropouche virus, one of the primary concerns is its potential impact on unborn fetuses. Some limited studies suggest that antibodies against the virus have been found in children born with microcephaly, and there may be a link between infection and pregnancy complications, such as miscarriage and fetal deaths, although more research is needed.

What Are the Symptoms?

Common symptoms of Oropouche fever include fever, rash, headache, muscle or joint pain, and weakness. Some individuals may also experience gastrointestinal symptoms and sensitivity to light. In rare cases, the virus can lead to severe complications, including neurological symptoms similar to meningitis.

Is There a Treatment?

Currently, there is no specific antiviral treatment or vaccine available for Oropouche virus. Treatment primarily focuses on managing symptoms, such as fever and pain relief. In severe cases, hospitalization may be necessary for supportive care.

What Should You Do If You’re Planning to Travel to an Affected Area?

If you are planning to travel to an area where Oropouche fever has been reported, it is essential to take precautions to prevent insect bites. Use insect repellent, cover exposed skin, and sleep under treated bed nets. If you are pregnant or have other health concerns, consult with a healthcare professional before traveling and visit the TravelHealthPro website for the latest health information and advice.

While the virus has not yet spread to Canada, travellers to affected regions should remain vigilant and take necessary precautions to protect themselves from this emerging disease.

Health

Sloth Virus Spreads to Europe: Oropouche Fever Emerges as Global Health Threat

Published

1 week ago

August 14, 2024

Harry Miller

An insect-transmitted virus that can infect sloths, primates, and birds is spreading at an “unprecedented” rate, according to global health officials. Oropouche fever, a potentially fatal zoonotic disease, is now emerging in parts of the world where it has never been detected before, including Europe. The World Health Organization (WHO) has reported that the virus, transmitted by tiny flies called midges and mosquitoes, is spreading beyond its traditional stronghold in Central and South America.

Oropouche fever, which is part of the same family of diseases as Zika and dengue fever, has traditionally circulated in Central and South America. However, recent research published on August 8 in The Lancet indicates that the virus has also been detected in new locations, including Cuba, Italy, and Spain.

The research paper noted that “Arboviral infections have hit South America heavily in the past decade…. In addition, the region is now facing the re-emergence of another little-known arbovirus, Oropouche virus, on an unprecedented scale.” As of August 1, 2024, there have been 8,078 confirmed cases in Bolivia, Brazil, Colombia, and Peru, compared to just 832 cases reported in 2023. The first deaths linked to Oropouche fever were reported in late July, involving two young women in Brazil with no underlying medical conditions.

In response to the virus’s spread, both the Pan American Health Organization (PAHO) and the European Centre for Disease Prevention and Control (ECDC) have issued warnings. In June and July, Europe reported its first 19 cases of Oropouche virus disease, with Spain (12 cases), Italy (five cases), and Germany (two cases) being affected. The majority of these cases were linked to travel to Cuba, with one case connected to Brazil.

Dr. Isaac Bogoch, a Toronto-based infectious diseases specialist, expressed concern over the virus’s potential spread to Canada, especially given the rise in cases in popular travel destinations like Cuba. “There’s a giant knowledge gap,” Bogoch said, highlighting that many healthcare professionals and the general public may be unaware of the virus, which could lead to underreporting.

Oropouche fever is a zoonotic disease first identified among forest workers in Trinidad in 1955, and later in a sloth in Brazil in 1960. Since then, more than 500,000 cases have been reported in the Americas, though the true extent of the virus’s spread may be underestimated. The virus is primarily transmitted to humans through the bite of an infected midge or mosquito, with no direct human-to-human transmission documented so far.

Symptoms of Oropouche fever can resemble those of dengue fever and Zika virus, including fever, chills, nausea, vomiting, headache, joint pain, muscle pain, sensitivity to light, and pain behind the eyes. In rare cases, the virus can lead to severe complications such as aseptic meningitis, which involves inflammation of the membranes surrounding the brain.

The spread of Oropouche fever has been linked to climate change, urbanization, and deforestation. A study from 2017 examined an outbreak in Peru and found a significant connection to deforestation, which may displace the virus’s animal hosts and increase the likelihood of midges feeding on humans. Extreme weather conditions such as heavy rainfall and flooding, which create ideal breeding conditions for midges, have also been identified as contributing factors.

Currently, there is no vaccine or specific treatment for Oropouche fever. Prevention is the best defense, with the Centers for Disease Control and Prevention (CDC) recommending the use of insect repellent, window and door screens, and fans to keep midges and mosquitoes at bay. Since midges are smaller than mosquitoes, traditional mosquito nets may not be effective.

“Good insect repellent works extraordinarily well,” Bogoch advised, recommending repellents containing 30% DEET or 20% picaridin for the best protection.

The Canadian government has also issued travel precautions, advising those traveling to regions with Oropouche fever outbreaks to take extra care, particularly pregnant women, due to the potential risk of transmission from mother to fetus.

As the virus continues to spread, health officials urge travelers and healthcare providers to remain vigilant and report any symptoms that could be related to Oropouche fever. The situation highlights the growing threat of infectious diseases in a rapidly changing global climate.

Health

Achieving Your Fitness Goals: A Comprehensive Guide to Nutritional Support

Published

2 weeks ago

August 9, 2024

Harry Miller

Starting a fitness regimen calls for proper nutrition. Fitness calls for a healthy, well-planned diet tailored to your needs, not only exercise. The major nutrition elements that can improve your fitness potential will be covered in this all-inclusive book.

Understand your nutritional needs.

Maximizing results depends on knowing your body’s dietary requirements. Age, gender, weight, degree of exercise, and fitness goals all affect one’s needs. A balanced diet should also call for carbohydrates, proteins, fats, vitamins, and minerals. While dietitians and nutritionists can offer advice, basic concepts can get you going.

Do you need supplements?

Although they can be a great addition to a good diet, supplements shouldn’t be taken as replacements. Nutritional deficits can be filled in part with multivitamins, protein powders, omega-3 fatty acids, and vitamin D pills. Before adding any premium vitamins to your regimen, though, you should see a medical practitioner. This stage guarantees that you are making wise judgments catered to your requirements and health condition, giving you confidence in your choices.

Some exercise supplements are supposed to improve performance and recovery. Products for muscular development and endurance exist from numerous reputable sources, like flexpharma.is. Researching and choosing supplements that meet your goals and degree of fitness is essential to make sure they will offer the expected results.

Macronutrients’ role

Macronutrients and diet components help in many ways in supporting fitness goals. Your regular workouts and activities depend on carbohydrates for energy. For nutrients and energy, choose complex carbohydrates including fruits, vegetables, and whole grains.

Proteins are needed for muscle development and repair Among the lean proteins that help muscle development and recovery are chicken, fish, tofu, and lentils. Moreover, proteins satisfy you, reducing the need for continuous unhealthy dietary intake.

Though perspectives vary, fats are vital for controlling hormones and general health. Moderately ingested good fats can have benefits. Avocado, almonds, seeds, and olive oil give long-lasting energy and support cellular activity vital for fitness.

Hydration and micronutrients

Although macronutrients are vital, vitamins and minerals are just as critical. These components support immune response, bone health, and energy generation. To satisfy your micronutrient requirements, load many vibrantly coloured fruits and vegetables.

Nutritional support calls for hydration as well. Every cellular function—body warmth, joint lubrication, nutrient transfer—depends on water. Eight glasses of water a day—more if you exercise vigorously. Liquids high in electrolytes can help with mineral replacement following demanding workouts.

Sustainable eating plan

One diet you can stick to without feeling hungry or anxious is sustainable. Set realistic diet goals and gradually change. Reduce sugary processed foods and increase nutrient-dense foods. Food preparation and planning will help you eat well all week.

Listen to your body, too. Consider how diet affects energy and performance. Everyone reacts differently, so what works for one may not work for another. A diet should reflect your growth and experiences.

Conclusion

Fitness requires nutrition. Know your nutritional needs, balance macronutrients, get appropriate micronutrients, and keep hydrated to perform well. A good diet and the utilization of supplements will determine your success. Consistency and diet are key to fitness. Start now and let diet affect your workouts.