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The Best Workout for Gut Health

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The gut microbiome gets a lot of attention for its role in overall health. A healthy gut means you have better digestion and improved immunity. It could also play a role in preventing health conditions like heart disease and autoimmune conditions.

Perhaps you’re already taking probiotics and eating more plant foods to keep your gut happy. But there’s a lesser-known — and equally important — step you should take to optimize that microbiome: Exercise.

Gastroenterologist Christine Lee, MD, explains the role exercise plays in gut health and the best workouts for a happy belly.

How exercise helps gut health

“Exercise is one of the most powerful ways you can boost your gut microbiome,” says Dr. Lee. “It’s probably the best ‘medicine’ we have for your gut.”

Exercise improves your gut health because it:

Improves gut motility (movement)

Your digestive tract has its own rhythm that keeps things moving. When it’s too fast, you might be running to the bathroom. Too slow, and you’ve got bloating, gas, pain and nausea. Neither option is going to help you have your best day. Regular exercise allows your gut to find its perfect pace.

“Your digestive tract is a muscle, and moving your body is good for all your muscles, your gut included,” explains Dr. Lee. “When we’re physically inactive, the muscles in our gut also become less active, too. Over time, they lose their natural coordination and strength.”

Boosts circulation

During exercise, your heart pumps harder and faster to deliver extra blood and oxygen to your muscles. Some of that extra goodness also goes directly to your gut.

“Exercise improves circulation throughout your body, including to your gut and other organs,” says Dr. Lee. “When your digestive tract is better perfused (or has a good flow), it becomes stronger, healthier and better able to maintain the right balance of healthy bacteria.”

Tones your digestive muscles

Physical activity gives you great muscle tone, and we’re not just talking about biceps and abs. When you’re in shape, your gut muscles become stronger and more efficient, too. It uses its fit muscles to expel unwanted waste more completely.

“Many people think they’re not constipated because they have regular or frequent bowel movements,” notes Dr. Lee. “But you might be going frequently because your colon isn’t emptying completely. You could be going several times to get one bowel movement out.”

Exercise makes your gut’s contractions — known as peristalsis — more powerful and more effective.

“Higher quality peristalsis means your gut can empty more effectively,” she continues. “It’s a key part of your digestive health because it moves the waste out of your body before it can disrupt your microbiome.”

Keeps your metabolism healthy

Your metabolism is your body’s process of turning calories into energy. Physical activity helps you maintain or speed up this process, which helps with digestion and better balance in your gut.

“If your metabolism slows down, your body has to select which functions are more important,” explains Dr. Lee. “Your body sees digestion as a lower priority than vital organs like your heart, lungs and brain. It takes some energy away from your gut and can lead to an overgrowth of bad bacteria, bacterial translocation (passage of bacteria from the GI tract to other tissues or organs) and complications from slower motility (such as megacolon, hemorrhoids and diverticulitis).”

Sets you up for sleep

Getting enough quality sleep is great for your gut. But it’s often not as simple as lying down and waiting to drift off to dreamland. If you find it hard to fall asleep or stay asleep, getting some exercise could be the natural remedy you need.

“Regular exercise can lead to better sleep overall and can improve some sleep disorders,” says Dr. Lee. “When you sleep, your body, including the gut, repairs itself, breaks down waste and builds up your immune system.”

How to exercise for a healthier gut

The benefits of exercise for gut health are impressive. And there’s great news: You don’t always have to join a gym or follow a strenuous program to get results.

“The key to exercise is to start at your own level,” advises Dr. Lee. “If you haven’t exercised in a while, then a brisk walk may work for you. If you already work out regularly, you need to make sure you are doing something vigorous enough that gets your heart pumping.”

Workouts that work for your gut

What type of exercise do you need to do for a healthier gut? Do any type of aerobic exercise you enjoy and that works with your schedule and fitness level.

“People hear the word ‘aerobic’ and think they have to join a class, but that’s not the case,” clarifies Dr. Lee. “Raking leaves, vacuuming the living room, mowing the grass or dancing to your favorite music can be aerobic exercise.”

How do you know if your workout is the right intensity? Look for these signs:

  • Your heart rate is faster than normal.
  • You can talk, but not sing.
  • You’re working up a sweat.

How often to exercise

Ideally, you should aim for 30 minutes of exercise, five days a week. But if you can’t hit that goal, don’t give up. Any amount of activity is better than none.

“Many people get frustrated when they miss a few days of exercise,” says Dr. Lee. “But the key is to move as much as you can, no matter what that looks like.”

Start slowly

If you’re just starting out with exercise, watch out for injuries from overdoing it.

“Don’t do too much, too soon — this can strain muscles or hurt yourself,” warns Dr. Lee. “As long as your heart rate is up, you’re at the right intensity. Don’t push beyond your limits, or you could set yourself back.”

Use care with cardiac conditions

If you have a heart or lung condition, talk with your healthcare provider before beginning any type of exercise.

“Getting your heart rate up is usually a good thing, but it may not be safe with certain heart conditions,” cautions Dr. Lee. “Your healthcare provider can help you determine which type of exercises to do.”

Bottom line?

No matter how you choose to move, your body — including your gut — will thank you.

“Exercise is one of the most powerful ways to improve your overall health, including your gut health,” reinforces Dr. Lee. “It’s something nearly everyone can do to feel better, and it doesn’t have to cost a thing.”

 

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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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