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Take 2 steps and call me in the morning: Exercise as a prescription for depression – CBC.ca

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Judy Mulloy’s voice breaks and her eyes well up with tears as she describes how a simple walk in the park and chair yoga has helped her through the pandemic.

“Oh, it’s a happy cry, I assure you,” she said. “My life has changed around. It’s no longer a thing of sadness.”

Mulloy, 56, first turned to physical activity years ago to manage her depression. She says staying active in her hometown of Nelson, B.C., hasn’t eliminated her need for a daily antidepressant. 

“But the thing that can boost my mood is to go for a walk. Go for a swim. Do some exercise,” she said.

That tonic began to dry up when the first COVID-19 lockdown hit in 2020 and gyms and recreation centres were shuttered. Mulloy responded to a social media post looking for volunteers for a study that replaced facilities and classes with a commercially available app. 

“I’ve not looked back. It’s been amazing,” she said.

Judy Mulloy of Nelson, B.C., was one of over 300 participants in the UBC study, which found exercise has a measurable effect on mood. (Judy Mulloy)

Anxiety, depression increased in pandemic

The study was conceived by Eli Puterman, an assistant professor at the School of Kinesiology at the University of British Columbia in Vancouver.

Puterman says he was moved by surveys such as the poll done for Mental Health Research Canada in early 2020, which suggested anxiety levels had quadrupled and depression levels doubled during the pandemic.

“People were suffering. So, we wanted to see whether we can support people,” Puterman said. 

His research team recruited over 300 people, gave them a free subscription to an exercise app and divided them into four randomized groups that either did yoga, high-intensity interval training, a combination of the two, or were relegated to a wait list.

Each week, participants completed a standard questionnaire that’s used in the diagnosis and treatment of depression. Using a scale of zero to three, people reported how often they experienced symptoms such as sleeplessness or feeling lonely. 

The results were reported in the British Journal of Sports Medicine last fall. 

“Everyone dropped in their depression levels,” Puterman said.

WATCH | Judy Mulloy talks about the exercise benefits she experienced: 

‘Yes, I can do this’

20 hours ago

Duration 1:40

Judy Mulloy gets emotional explaining how exercise has helped her regain hope and change aspects of her life that were contributing to her depression. 1:40

While none of the participants were screened to determine whether they had been diagnosed as clinically depressed, of those who were active in the study, the ones who reported the most severe symptoms at the start showed the biggest improvement, Puterman said.

“I am surprised by how drastic of an effect it was,” he said.

Past studies show similar results

Puterman’s results are only the latest to link physical activity and mood. “There’s been enough studies,” said Vancouver psychiatrist Dr. Ron Remick.

Remick thinks physical activity can be as effective as some more common treatments for depression, such as psychotherapy or antidepressants. But while it’s true that research going back decades demonstrates the ability of exercise to measurably reduce symptoms of depression and stave off relapse, on its own, it may not be enough to treat severe depression, a complex disease that can have multiple causes. 

Dr. Ron Remick, medical director for the Mood Disorders Association of British Columbia, out for a daily walk in Vancouver. (Curt Petrovich/CBC)

Remick’s advocacy for movement as medicine comes from his own experience. Seven years ago, as medical director of the Mood Disorders Association of British Columbia he pioneered a weekly program of low-impact movement for his patients called Jump Step. 

It involved outdoor walks, floor exercises and cardio routines combined with a group medical visit. 

When the pandemic struck, the program went virtual. Participants were given the only equipment they’d need: a yoga mat and an exercise band. Jump Step now runs for eight weeks, four times a year. Its results have drawn attention from the B.C. government, which was interested in potentially implementing it provincewide.

“Much like our earlier research, it has continued to show that a significant number of people who do a program like this have significant improvement in their depressive symptoms,” Remick said.

‘A break from all of that chatter’

Michael Sarvari leads the weekly classes. Sarvari draws on his own experience as someone who wrestled with severe depression for most of his life until one day, he says, he crawled out of bed and convinced himself to do a pushup. The next day he tried two, and so on. 

Michael Sarvari leads an online exercise group of people dealing with depression during the COVID-19 pandemic as part of the Jump Step, a weekly program of low-impact movement created by Remick. (Curt Petrovich)

“When you’re depressed, your mind is so busy with negative thoughts and chatter,” Sarvari said. 

“When you kind of take yourself out of your mind and into your body doing physical things, you get a break from all of that chatter. It kind of creates that calm within yourself.”

Sarvari says it’s hard to overstate the benefits of basic, regular physical activity

“I could be homeless because I wasn’t able to support myself. I wasn’t able to work,” he said. “I would be in a very dark place and possibly not alive because I was suicidal for many years.” 

WATCH | Dr. Ron Remick outlines why a little movement goes a long way: 

30 minutes a day of moderate exercise can help

20 hours ago

Duration 0:50

Ron Remick, medical director for the Mood Disorders Association of British Columbia, explains how a small amount of moderate exercise can help tackle depression and reduce your risk of some diseases. 0:50

Researchers are hoping to ease that kind of personal suffering while acknowledging there’s a payoff for the wider public if they’re successful. A decade ago, the World Economic Forum and the Harvard School of Public Health forecast the global cost of mental health conditions by 2030 to be over $7 trillion a year. 

“Changes occur slowly in medicine even when the evidence is there for a long long time,” said Remick.

Unlike a pill, prescribing exercise has to be tailored to a patient’s abilities by doctors who know how to motivate people. 

Puterman says while there is ample evidence to support his broader findings, some research gaps remain. Most of the participants in his study were white and maintained their jobs during the pandemic. He plans to focus a future study on more diverse and vulnerable communities. 

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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.

___

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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