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Five daily practices to keep your mind sharp, according to neuroscientists – The Globe and Mail

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The pursuit of good brain health, while quintessentially important, appears to be having a moment. Its global industry, coined “mental wellness” and saturated with apps, supplements and media channels meant to support our quest in improving memory, attention span and more, is now valued at US$140-billion. That number is expected to nearly double over the next seven years.

This industry boom might have something to do with the grim, expected rise of cognitive disorders inside of our aging population over the next 20 years; researchers project that nearly one million people in Canada – nearly one in 40 people – will be living with dementia by 2030.

We asked people over 80: What’s your secret to a healthy, long life?

Fortunately, brain experts say that healthy lifestyle choices, such as exercising regularly and abstaining from cigarettes and alcohol, can mitigate the risk of brain disease by as much as 30 per cent. Yet, they worry about a hidden threat to healthy minds: social-media addictions that pervade our lives, erode our attention span and hinder our ability to engage in deep thought. On average, Canadians spend 105 minutes on social media a day, and experts encourage that we instead fill that free time with daily practices that are more conducive to long-term brain health.

“In many ways, our brains peak at 30, so we have to exercise it like a muscle throughout adulthood to ensure we stay sharp well beyond that,” said Dr. Teresa Liu-Ambrose, Canada Research Chair of Cognitive Neuroscience at the University of British Columbia.

“No matter your age, putting the phone down and going for a walk should be thought of as an investment for the future,” she said. “People must appreciate that cognitive empowerment doesn’t just become important when they reach 65.”

We asked Liu-Ambrose and two other leading neuroscientists about what they consider to be the best daily practices for training the brain, and some things we can do in our free time – instead of doom-scrolling – that will increase our chances at maintaining good brain health later in life.

Physical activity

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Dr. Teresa Liu-Ambrose said the exercise in question does not have to be intense to deliver cognitive benefitsGetty Images

Liu-Ambrose’s signature midday move is to leave her office between meetings and walk briskly to a local coffee shop. Her own research shows that short bouts of exercise throughout the day release hormones called myokines that stimulate neuron growth and promote a healthy hippocampus: a part of the brain that plays a major role in learning and memory, well into old age.

“Plus, we know that short bouts of exercise are good for muscle and heart health; it’s the best bang for your buck,” she said.

Liu-Ambrose said the exercise in question does not have to be intense to deliver cognitive benefits; it can be as simple as walking through your office building, or doing 10 sit-to-stand reps from your chair. And exercising outdoors is more likely to improve cognitive function than doing so indoors.

There is also a catch: the fitter you already are, the fewer cognitive benefits you stand to gain from short bouts of exercise. And if you are sedentary, said Liu-Ambrose, it may take up to six months of working out twice a week to begin seeing cognitive gains.

Digital games

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Digital games that are fun and make you solve problems are a much better brain exercise than social media, Dr. Liu-Ambrose said.STEFANI REYNOLDS/AFP/Getty Images

Liu-Ambrose is wary of recommending “brain-gym” apps that purport to deliver cognitive benefits, citing Lumosity, a popular app that was fined millions for claiming to sharpen mental performance despite having no real evidence to back it up. Digital games that are fun and make you solve problems – such as Wordle, Connections or Sudoku – are a much better brain exercise than social media, she said.

“The magic comes when you are engaging in something that’s fun and that is making you think.”

Dr. Claude Alain, a cognitive neuroscientist at the Rotman Research Institute in Toronto, agrees that phone games are a good alternative to scrolling. Yet, he also thinks people should be careful that the games themselves do not feed into phone addiction and isolate us from others and the world around us.

Playing a game like Wordle is a better way to decompress from workday stress than scrolling on Instagram or X, and can inject a bit of mental challenge into your day, he said, “but as soon as you become sucked into the game at the expense of your relationship or sleep schedule, then you are probably harming your brain more than helping it.”

A creative pursuit

In recent years, Dr. Nathan Spreng, a professor of neurology and neurosurgery at McGill University, has adopted the habit of reading fiction to take productive brain breaks. What is important to him, he said, is mental stimulation away from the screen. In the past, he would force himself to only read literary classics, but now, any science-fiction book does the trick.

“Reading fictional stories can make you simulate an entire world in your head, and makes you work your memory and imagination. It’s a huge creative exercise that can really maintain brain health.”

Reading interesting fiction also forces him to engage with something he finds interesting. Alain said that method is useful across disciplines. A musician, for example, who spends a few minutes each day learning a new song or instrument stands a better chance of improved working memory and ability to solve complex tasks later in life.

“If you are a music person, listening to the oldies can unlock a bunch of memories,” said Alain. “And it’s important to choose a hobby you enjoy, because that means you will stick to it.”

Quality time with loved ones

Calling a friend or family member – or better yet, socializing with them in person – can go a long way in keeping the mind sharp, said Spreng. Navigating a social space – reading body language, finding common ground with someone else and understanding how we fit inside of a group – is one of the most challenging and beneficial things that we do.

Now that more than 30 per cent of us have ditched the water cooler and work from home, it is important to inject social moments into our day. Spreng said that engaging with people on social media might make us feel like we are making connections, but in reality, the quick fix is no replacement for the cognitive benefits that come from a real interaction with another person. Spending time with others can improve our attention and strengthen neural networks, and his own research shows strong links between memory and social cognition.

“A video call is better than a phone call, and an in-person conversation is better than a video call.”

Meditation or self-reflection

When in need of mental recharging, Alain’s go-to method is simple: He steps away from the screen for five minutes, takes deep breaths and revisits a memory in as much detail as he can. It accomplishes two things: the first is memory training, and the second is cognitive reboot from a challenging job that routinely involves conducting and interpreting new research. Downtime between those tasks is important, and should not be squandered by opening your phone in search of fleeting dopamine hits.

“Our jobs have us focusing for long hours every day, and if we supplement that with constant scrolling and commenting, we are probably overworking our brains,” he said, adding that it is still unclear how an abundance of stimulus from our jobs and social media will affect our minds in the long term.

“Any system that you overstress – whether it’s an athlete, a computer, or a brain – falters over time. Completely clearing my head for five minutes, and then trying to recall my hockey game from the night before in as much detail as I can makes me better for my next task at hand.”

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What’s the greatest holiday gift: lips, hair, skin? Give the gift of great skin this holiday season

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Give the gift of great skin this holiday season

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.

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Here is how to prepare your online accounts for when you die

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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.

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Is there a tech challenge you need help figuring out? Write to us at onetechtip@ap.org with your questions.

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Pediatric group says doctors should regularly screen kids for reading difficulties

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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.

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