These shoes were made for walking Why walking outside is good for your mental & physical health


a treadmill at the gym, people are walking or running outside, perhaps taking advantage of the City of Winnipeg’s designated cy- cling/walking routes. With the warmer weather upon us, it’s the perfect time to explore the incredible ben- efits of walking outdoors. The father of western medicine and a famous English poet both be- lieved that walking was very foundation of good health. Hippocrates, the Greek physician and father of western medicine es- poused the many benefits of walking, declaring it to


W


Krystal Stokes Healthy Living


be man’s best medicine. We have been walking for over a million years and it is what our bodies are designed to do. With over a hundred muscles, tendons and ligaments in one foot alone, humans are built to walk not sit. Walking is one of the best ways to maintain your health


and independence as you age. A Harvard professor of medicine is even quoted as saying, “Walking is the equiv- alent of popping a series of magic pills that can help keep you in good health.” If that isn’t enough to get you up off the couch, keep reading. A recent study presented at the European Society of Cardiology Congress revealed that participants who walked briskly at least once a day for 25 minutes slowed down the aging process and add-


hen non-essential businesses were closed, in- cluding fitness facilities, many of us had to find alternative ways to stay active. Instead of


diovascular system. Unlike more rigorous forms of exer- cise which can put undue pressure on your joints, walk- ing is a great low-impact exercise for people of all ages. Walking helps you build both muscle strength and


endurance and can reduce body fat. Other significant benefits of walking include improved balance, stronger bones, lower blood pressure, and a reduced risk of devel- oping diabetes and even depression. It will even help you sleep better at night. When you walk outside, you’re also exposing your skin to sunlight and the sun is one of the best natural sources for Vitamin D. So now that we know the undeniable benefits of walk-


ed three to seven years to their life. Walking has long been thought to spark creativity and


can help improve your mood. When you walk outside in the fresh air with the sun on your face (and probably a smile), your feet fall into a rhythmic pace and your mind relaxes. William Wordsworth, the famous English poet, was said to have walked over 175 thousand miles in his lifetime. His poems were often set in nature as he contemplated life during his daily walks. Interestingly enough, he lived to be 80-years-old when the average life expectancy in the mid-1800s was around 45. So why is walking so darn good for you? Well for start- ers, it means you’re not sitting. On average, Canadians spend over nine hours a day sitting, a sedentary habit which contributes to premature death. Walking gets your heart pumping faster, which circulates more blood and oxygen to the rest of your body, strengthening your car-


ing, here are a few tips for beginners to get started*. • Go slow and easy – begin with a short ten minute walk every day for a week. When this becomes easy, add five minutes to your walk the following week and build your endurance in five minute increments. • Relax your shoulders and breathe easy as your arms swing freely. • Tighten your stomach muscles and keep your back straight – this will provide stabilization as you walk. • Walk from heel to toe. • Chose well-lit paths if you’re walking in the evening. You can also keep track of your progress with a pedom-


eter to record your steps or download a free walking app for your mobile phone. So happy walking everyone! (If your body could talk it


would say thank you). *Please consult your healthcare provider before start-


ing any new exercise program. This article is meant to be informational in nature and should not replace the advice of a healthcare professional.


Krystal Stokes is the Communications and Public Relations Manager with Victoria Lifeline, a community service of the Victoria General Hospital Foundation.


The brain benefits of superfoods and stomach acid I


f you suffer from bloating, belching, heartburn,


flatulence, or discom- fort after eating, it could be due to


low levels of stomach acid. As we age, a natural reduction of stomach acid is a common experience, and low levels are associated with a wide range of health concerns including digestive prob- lems, cognitive issues, and even depression. Acid


blocking drugs


(PPIs like Nexium and Prilosec, or H2 blockers like Zantac) are frequently prescribed to alleviate acid reflux. These drugs block the production of stom- ach acid that is crucial for digesting food, breaking down protein, and the as- similation of minerals and micronutrients. Not only do these drugs interfere with nutrient absorption, but they are also linked to increased risk of fractures, pneumonia, and infection. Stomach acid levels control the low- er esophageal sphincter muscle. If you have low stomach acid, the sphincter muscle may stay open, allowing food back up the esophagus (reflux). Betaine hydrochloride and pepsin capsules in- crease stomach acid, which may prevent reflux while improving your health and digestion. With healthy levels of stom- ach acid, you’re able to better absorb


nutrients and get the most out of foods and supplements.


Brain-Boosting Nutrients & Superfoods


Folate: A Korean study found that


low levels of folate related to a 3.5 times higher risk of dementia, probably due to lower ho- mocysteine levels. Excel- lent sources of folate in- clude asparagus, sprouted beans, lentils, green leafy vegetables,


and spinach. Omega-3: Fatty


beet greens, fish


Nathan Zassman Natural Health


is the best source of the brain healthy omega-3 es- sential fatty acids EPA and DHA. I recommend eat- ing wild salmon and/or sardines at least four times each week. Flax, chia, and hemp seeds


are vegetar- ian sources of omega-3.


While the vegetarian form of omega-3 (ALA) is poorly converted to the forms the body can best use (EPA and DHA), there are still nutritional benefits from ALA.


Choose sprouted flax, which


tastes better, has much higher levels of vitamins and minerals, and is easier for the body to absorb. Vitamin E: Vitamin E is critical for


the metabolism of the omega-3 DHA. To reach the 2000 IU level that was suc- cessful in a large recent study, a nutri- tional supplement would be required.


Higher Cholesterol and Saturated


Fat: Our brains are composed of fat and cholesterol, and the predominant brain fat is saturated. Research confirms that higher cholesterol levels are associated with improved cognition, and protec- tive against cognitive decline. Good sources of healthy saturated fat and cho- lesterol include red meat, liver, butter, eggs, coconut oil, and red palm oil. Coffee: Coffee has cholinergic cogni-


tion-enhancing properties and may help to improve short and long term memo- ry. As with cocoa and green tea, it’s best to drink coffee black to maximize the health benefits. Turmeric: Turmeric contains the an- tioxidant curcumin, possibly the most powerful anti-inflammatory natural medicinal compound. Curcumin helps prevent the amyloid plaque protein as- sociated with dementia. In India, the incidence of Alzheimer’s disease is low. Curcumin represents about 2% of the turmeric spice, but I still recommend using this spice for cooking. Always combine it with a fat to increase absorp- tion. I recommend curcumin supple- ments that use formulas shown to boost absorption including CurQfen and Longvida.


Cocoa and Dark Chocolate: In a


recent study, after consuming a high- flavonol drink made from cocoa beans for three months, participants gauged to have the memory of a typical 60-year- old at the beginning of the study, had


the memory skills of a 30-40 year-old. In addition, insulin resistance and blood pressure decreased. For best results choose a 70 to 86 per cent cocoa mass organic dark chocolate, raw cacao pow- der, or nibs. Blueberries, Cherries, Raspberries,


and Strawberries: A little known fact is that the important antioxidant com- pounds in blueberries are more absorb- able when cooked. The anthocyanins in cherries, strawberries, and raspberries also have significant anti-inflammatory benefits.


Green Tea: A Japanese study found that drinking 1-6 cups per week of green tea (I recommend matcha) was corre- lated with improved cognition. Don’t opt for the latte, dairy has been shown to blunt the brain and immune system benefits of the antioxidants in green tea. Fasting: Research has found that in- termittent fasting, where you fast for one or two non-consecutive days per week, stimulates brain cell growth. Some researchers compare fasting to exercise – as exercise stimulates muscle cells, fasting stimulates brain cells. Ensuring you have sufficient stom- ach acid will help with digestion and absorption of nutrients. By incorporat- ing these superfoods into your diet, you may be able to boost brain function, re- duce your risk of cognitive disease, and improve your overall health. Nathan Zassman is the owner and presi- dent of Aviva Natural Health Solutions.


Providing medical advice via Zoom on COVID-19 Senaka Samarasinghe


VID-19. Therefore, the Committee of Sri Lankan Seniors decided to invite a Sri Lankan medical practitioner with experi- ence in treating Coronavirus patients. The Committee selected Dr. Chamindra La- biyaratne, MD, CCFP, Emergency Phy- sician and Family Physician, Winnipeg


B 16 whatsupwinnipeg.ca


ased on currently available infor- mation older adults are at higher risk for severe illness from CO-


Regional Health Authority. As he is a Sri Lankan, our members were able to com- municate with him in two languages: Sin- hala and English. Nearly forty members attended. Members from Sri Lanka and British Colombia also joined. Dr. Labiyaratne made a presentation


about the deadly characteristics of the vi- rus, supported with statistics in different countries, methods of transmission from person to person, basic symptoms of the initial stage and method of improving up to high illness severity. Protective methods recommended for seniors inclue home


stay, healthy living style, good food habits and regular exercise. During the question session, he never undermined to make use of traditional herbal medicine. YouTube Link: https://youtu.be/xH8AiwRlp5o During this monthly get together, Sri Lankan Seniors President Daya Perera announced that there it may be possible to obtain computer technical support for seniors. He reminded us that the Annual General Meeting is scheduled to be held on Sunday, June 21, 2020 to elect new of- fice bearers for the Seniors Association for the coming year.


Dr. Chamindra Labiyaratne. June 2020


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