How healthy is your heart? There are 2.4 million Canadians affected by heart disease and since it’s Heart Month, what better time to learn about the risk factors and make some changes in our lives?
A healthy heart starts with a healthy lifestyle. If you improve the health of your heart, everything else improves, too. You boost your immune system and are more likely to successfully fight infections. While you can’t change some risk factors — such as your family history or age — there are many ways you can reduce your risk of developing heart disease or improve an existing heart condition.
Nita Sharda, a registered dietitian, recommends adding heart-healthy foods to your diet.
Being physically active
The evidence is clear — daily physical activity can lower your risk of heart disease and reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and Type 2 diabetes.
According to the Canadian Physical Activity Guidelines, to achieve health benefits, adults aged 18-64 years should get moving for at least 150 minutes per week. Even short bouts of exercise offer heart benefits — just 10 to 15 minutes of moving will do your body some good. You don’t have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.
Working out is important — and necessary — but the hours when you’re not in the gym or doing formal exercise are vital as well. Gardening, housekeeping, taking the stairs and walking the dog — whatever you do, keep moving throughout the day. All that movement adds up to better heart health.
For those who have coronary artery disease, a congenital heart condition, a valve disease or have had a heart attack or heart failure, you may qualify for the WRHA cardiac rehabilitation program, which is delivered at both the Reh-Fit Centre, 1390 Taylor Ave., and the Wellness Institute at Seven Oaks General Hospital. Gord Fogg, a clinical exercise physiologist and leader of the cardiac rehabilitation at Reh-Fit, says the program’s goal is to help increase or resume exercise following cardiac events.
“We aim to build self-efficacy and confidence around engaging in physical activity,” Fogg says. “Goals are tailored with each individual and depend on their individual preferences and priorities.”
For the first six weeks, participants meet twice weekly for supervised exercise and group discussions. The remaining 10 weeks feature more independent exercise with check-ins every two weeks.
“People often regain confidence and enjoyment of physical activities,” Fogg says. “Cardiac rehabilitation also reduces the likelihood of future heart attacks, can help to reduce hospitalizations and improve people’s quality of life.”
Get good quality sleep
If you’re one of the many people who toss and turn at night, you may already know that regular sleepless nights can hamper your productivity and quality of life. But the ramifications of poor sleep extend far beyond a cranky mood. Research shows that an ongoing sleep deficit can ultimately endanger your heart health.
Almonds are a good source of monounsaturated fats.
According to the Heart and Stroke Foundation, not getting enough sleep can increase your risk of high blood pressure, diabetes and coronary artery disease, as well as increase stress, anxiety and depression. And people who don’t get enough sleep have a higher risk of heart attack, stroke and death from cardiovascular disease.
So, do yourself a favour and start going to bed earlier. Make sleep a priority in your life. Experts recommend seven to nine hours of good quality sleep each night to stay in good health. Set a sleep schedule and stick to it by going to bed and waking up at the same times each day. Keep your bedroom dark and quiet, which can also make it easier to sleep.
Manage stress
Keep stress at bay because too much of it may increase your blood pressure. And research suggests that the way in which you manage your stress is equally as important. Avoid unhealthy stress coping mechanisms such as smoking, alcohol use, poor food choices and inactivity. Instead, find relief in other ways such as physical activity, going for a walk, socializing, laughing, relaxation exercises and meditation.
Get regular health screenings
Both high blood pressure and high cholesterol are detrimental and can damage your heart and blood vessels. If you’re not testing for them, you may not know if you have either of them. Work with your health-care team to manage these conditions. Regular screenings can tell you what your numbers are and whether you need to take action.
A heart-healthy diet
Certain foods can help protect your heart, improve your blood pressure and cholesterol, and reduce your risk of Type 2 diabetes. A heart-healthy diet also generally means reducing saturated fats, increasing fibre intake and reducing salt. Each of these choices can have a direct impact on your heart health.
Saturated fats are typically found in animal products, such as dairy and meats. Excess intake of saturated fat has been linked to development of atherosclerosis, a disease in which plaque builds up inside and potentially clogs the arteries. Saturated fats can also increase harmful LDL cholesterol (low-density lipoproteins) found in your bloodstream.
Nita Sharda, a registered dietitian in Winnipeg, recommends you do your best to reduce saturated-fat intake or choose foods with monounsaturated and polyunsaturated fats. Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados and most nuts.
There are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. Omega-3 fatty acids may help prevent and even treat heart disease and stroke, in addition to reducing blood pressure, raising HDL (which is good cholesterol) and lowering triglycerides. Good sources of omega-3 fatty acids include fatty fish such as salmon, mackerel and sardines, as well as flaxseeds, walnuts and canola oil.
“I’m a huge fan of canola oil,” Sharda says. “I’m a proud Canadian and we live in Manitoba. It’s so nice that a lot of the canola is produced here.”
The Canadian Digestive Health Foundation says women need 25 grams of fibre per day, while men require 38 grams per day. Most Canadians get only about half that much. Dietary fibre can help reduce cholesterol levels, is important for digestive health, helps you feel fuller for longer and can help prevent diseases such as diabetes and heart disease.
Plant proteins — legumes, beans, lentils, seeds, tofu, nuts and oats — are especially beneficial because they’re also rich in fibre.
“Look at your bread — often many of them contain a lot of sodium,” Sharda says. “Try and purchase a sprouted-wheat product. It tends to be higher in iron, protein and fibre. Try to find a product that has three grams of fibre per slice.”
Sharda says people struggles with vegetables. She recommends trying a new veggie prepared three different ways before you decide it’s not for you.
“Let’s take kale. If you just wash it, it’s not very satisfying or tasty. But if you massage some olive oil into it, you automatically soften it and it can be more palatable,” she says. “Or try baking it and making kale chips, or throw some into a stew. That way, at least you’ve tried it a few different ways.
“If kale doesn’t suit you, try spinach. It’s not quite as bitter and tastes great in an omelette or thrown into a smoothie.”
Sharda says many of her clients are trying to move toward more plants in their diet.
“People are making a large effort to include more plant-based proteins like chickpeas, beans and lentils,” she says. “I find a big challenge around that is food skill — people just aren’t used to it. I take it for granted because, growing up Indian, we always had beans and lentils. Nowadays, I’m finding clients are expressing a desire to experiment more.”
The newest version of Canada’s Food Guide, released in January 2019, recommends Canadians consume plant-based proteins more often and reduce their intake of processed meats and saturated fats.
Sharda’s advises gradual changes when adding plant-based foods to your diet.
“Try to find ways of adapting your existing recipes to include some plant-based options, rather than doing a complete 180,” she says. “If you’re making a bolognese sauce, use your ground beef or chicken but then add in a quarter cup of lentils. Or if you’re making chili, add in an extra can of beans.”
Also, she recommends choosing ingredients and flavours you know your family will enjoy. Experiment with a meatless meal once a week, then add more days as you get used to it.
Sharda has some take-home advice if you’re trying to incorporate more heart-healthy foods into your diet.
“Think back to your meals and ask yourself, did you optimize your intake of fruits and vegetables? Often, the protein part of the meal is a priority — make fruits and vegetables a priority, too,” she says. “Start small and build on that. The power of a one per cent change is incredible.”
sabrinacarnevale@gmail.com
Twitter: @sabrinacsays
Sabrina Carnevale Columnist
Sabrina Carnevale is a freelance writer and communications specialist, and former reporter and broadcaster who is a health enthusiast. She writes a twice-monthly column focusing on wellness and fitness.
Skinstitut Holiday Gift Kits take the stress out of gifting
Toronto, October 31, 2024 – Beauty gifts are at the top of holiday wish lists this year, and Laser Clinics Canada, a leader in advanced beauty treatments and skincare, is taking the pressure out of seasonal shopping. Today, Laser Clincs Canada announces the arrival of its 2024 Holiday Gift Kits, courtesy of Skinstitut, the exclusive skincare line of Laser Clinics Group.
In time for the busy shopping season, the limited-edition Holiday Gifts Kits are available in Laser Clinics locations in the GTA and Ottawa. Clinics are conveniently located in popular shopping centers, including Hillcrest Mall, Square One, CF Sherway Gardens, Scarborough Town Centre, Rideau Centre, Union Station and CF Markville. These limited-edition Kits are available on a first come, first served basis.
“These kits combine our best-selling products, bundled to address the most relevant skin concerns we’re seeing among our clients,” says Christina Ho, Senior Brand & LAM Manager at Laser Clinics Canada. “With several price points available, the kits offer excellent value and suit a variety of gift-giving needs, from those new to cosmeceuticals to those looking to level up their skincare routine. What’s more, these kits are priced with a savings of up to 33 per cent so gift givers can save during the holiday season.
There are two kits to select from, each designed to address key skin concerns and each with a unique theme — Brightening Basics and Hydration Heroes.
Brightening Basics is a mix of everyday essentials for glowing skin for all skin types. The bundle comes in a sleek pink, reusable case and includes three full-sized products: 200ml gentle cleanser, 50ml Moisture Defence (normal skin) and 30ml1% Hyaluronic Complex Serum. The Brightening Basics kit is available at $129, a saving of 33 per cent.
Hydration Heroes is a mix of hydration essentials and active heroes that cater to a wide variety of clients. A perfect stocking stuffer, this bundle includes four deluxe products: Moisture 15 15 ml Defence for normal skin, 10 ml 1% Hyaluronic Complex Serum, 10 ml Retinol Serum and 50 ml Expert Squalane Cleansing Oil. The kit retails at $59.
In addition to the 2024 Holiday Gifts Kits, gift givers can easily add a Laser Clinic Canada gift card to the mix. Offering flexibility, recipients can choose from a wide range of treatments offered by Laser Clinics Canada, or they can expand their collection of exclusive Skinstitut products.
Brightening Basics 2024 Holiday Gift Kit by Skinstitut, available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.
Hydration Heroes 2024 Holiday Gift Kit by Skinstitut – available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.
LONDON (AP) — Most people have accumulated a pile of data — selfies, emails, videos and more — on their social media and digital accounts over their lifetimes. What happens to it when we die?
It’s wise to draft a will spelling out who inherits your physical assets after you’re gone, but don’t forget to take care of your digital estate too. Friends and family might treasure files and posts you’ve left behind, but they could get lost in digital purgatory after you pass away unless you take some simple steps.
Here’s how you can prepare your digital life for your survivors:
Apple
The iPhone maker lets you nominate a “ legacy contact ” who can access your Apple account’s data after you die. The company says it’s a secure way to give trusted people access to photos, files and messages. To set it up you’ll need an Apple device with a fairly recent operating system — iPhones and iPads need iOS or iPadOS 15.2 and MacBooks needs macOS Monterey 12.1.
For iPhones, go to settings, tap Sign-in & Security and then Legacy Contact. You can name one or more people, and they don’t need an Apple ID or device.
You’ll have to share an access key with your contact. It can be a digital version sent electronically, or you can print a copy or save it as a screenshot or PDF.
Take note that there are some types of files you won’t be able to pass on — including digital rights-protected music, movies and passwords stored in Apple’s password manager. Legacy contacts can only access a deceased user’s account for three years before Apple deletes the account.
Google
Google takes a different approach with its Inactive Account Manager, which allows you to share your data with someone if it notices that you’ve stopped using your account.
When setting it up, you need to decide how long Google should wait — from three to 18 months — before considering your account inactive. Once that time is up, Google can notify up to 10 people.
You can write a message informing them you’ve stopped using the account, and, optionally, include a link to download your data. You can choose what types of data they can access — including emails, photos, calendar entries and YouTube videos.
There’s also an option to automatically delete your account after three months of inactivity, so your contacts will have to download any data before that deadline.
Facebook and Instagram
Some social media platforms can preserve accounts for people who have died so that friends and family can honor their memories.
When users of Facebook or Instagram die, parent company Meta says it can memorialize the account if it gets a “valid request” from a friend or family member. Requests can be submitted through an online form.
The social media company strongly recommends Facebook users add a legacy contact to look after their memorial accounts. Legacy contacts can do things like respond to new friend requests and update pinned posts, but they can’t read private messages or remove or alter previous posts. You can only choose one person, who also has to have a Facebook account.
You can also ask Facebook or Instagram to delete a deceased user’s account if you’re a close family member or an executor. You’ll need to send in documents like a death certificate.
TikTok
The video-sharing platform says that if a user has died, people can submit a request to memorialize the account through the settings menu. Go to the Report a Problem section, then Account and profile, then Manage account, where you can report a deceased user.
Once an account has been memorialized, it will be labeled “Remembering.” No one will be able to log into the account, which prevents anyone from editing the profile or using the account to post new content or send messages.
X
It’s not possible to nominate a legacy contact on Elon Musk’s social media site. But family members or an authorized person can submit a request to deactivate a deceased user’s account.
Passwords
Besides the major online services, you’ll probably have dozens if not hundreds of other digital accounts that your survivors might need to access. You could just write all your login credentials down in a notebook and put it somewhere safe. But making a physical copy presents its own vulnerabilities. What if you lose track of it? What if someone finds it?
Instead, consider a password manager that has an emergency access feature. Password managers are digital vaults that you can use to store all your credentials. Some, like Keeper,Bitwarden and NordPass, allow users to nominate one or more trusted contacts who can access their keys in case of an emergency such as a death.
But there are a few catches: Those contacts also need to use the same password manager and you might have to pay for the service.
___
Is there a tech challenge you need help figuring out? Write to us at onetechtip@ap.org with your questions.
The Canadian Paediatric Society says doctors should regularly screen children for reading difficulties and dyslexia, calling low literacy a “serious public health concern” that can increase the risk of other problems including anxiety, low self-esteem and behavioural issues, with lifelong consequences.
New guidance issued Wednesday says family doctors, nurses, pediatricians and other medical professionals who care for school-aged kids are in a unique position to help struggling readers access educational and specialty supports, noting that identifying problems early couldhelp kids sooner — when it’s more effective — as well as reveal other possible learning or developmental issues.
The 10 recommendations include regular screening for kids aged four to seven, especially if they belong to groups at higher risk of low literacy, including newcomers to Canada, racialized Canadians and Indigenous Peoples. The society says this can be done in a two-to-three-minute office-based assessment.
Other tips encourage doctors to look for conditions often seen among poor readers such as attention-deficit hyperactivity disorder; to advocate for early literacy training for pediatric and family medicine residents; to liaise with schools on behalf of families seeking help; and to push provincial and territorial education ministries to integrate evidence-based phonics instruction into curriculums, starting in kindergarten.
Dr. Scott McLeod, one of the authors and chair of the society’s mental health and developmental disabilities committee, said a key goal is to catch kids who may be falling through the cracks and to better connect families to resources, including quicker targeted help from schools.
“Collaboration in this area is so key because we need to move away from the silos of: everything educational must exist within the educational portfolio,” McLeod said in an interview from Calgary, where he is a developmental pediatrician at Alberta Children’s Hospital.
“Reading, yes, it’s education, but it’s also health because we know that literacy impacts health. So I think that a statement like this opens the window to say: Yes, parents can come to their health-care provider to get advice, get recommendations, hopefully start a collaboration with school teachers.”
McLeod noted that pediatricians already look for signs of low literacy in young children by way of a commonly used tool known as the Rourke Baby Record, which offers a checklist of key topics, such as nutrition and developmental benchmarks, to cover in a well-child appointment.
But he said questions about reading could be “a standing item” in checkups and he hoped the society’s statement to medical professionals who care for children “enhances their confidence in being a strong advocate for the child” while spurring partnerships with others involved in a child’s life such as teachers and psychologists.
The guidance said pediatricians also play a key role in detecting and monitoring conditions that often coexist with difficulty reading such as attention-deficit hyperactivity disorder, but McLeod noted that getting such specific diagnoses typically involves a referral to a specialist, during which time a child continues to struggle.
He also acknowledged that some schools can be slow to act without a specific diagnosis from a specialist, and even then a child may end up on a wait list for school interventions.
“Evidence-based reading instruction shouldn’t have to wait for some of that access to specialized assessments to occur,” he said.
“My hope is that (by) having an existing statement or document written by the Canadian Paediatric Society … we’re able to skip a few steps or have some of the early interventions present,” he said.
McLeod added that obtaining specific assessments from medical specialists is “definitely beneficial and advantageous” to know where a child is at, “but having that sort of clear, thorough assessment shouldn’t be a barrier to intervention starting.”
McLeod said the society was partly spurred to act by 2022’s “Right to Read Inquiry Report” from the Ontario Human Rights Commission, which made 157 recommendations to address inequities related to reading instruction in that province.
He called the new guidelines “a big reminder” to pediatric providers, family doctors, school teachers and psychologists of the importance of literacy.
“Early identification of reading difficulty can truly change the trajectory of a child’s life.”
This report by The Canadian Press was first published Oct. 23, 2024.
