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How to Stay Fit During the Winter Months
Are you having trouble staying motivated to exercise during the cold winter months? With cooler weather, it can be hard to keep up with your fitness routine. But don’t give up hope; there are plenty of ways to stay active in the winter, and below are some tips you might find helpful.
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Dress warmly: Before you head outside for a run or to the gym, make sure you’re dressed in layers. A base layer, such as a long-sleeved shirt and tights, will keep you warm and dry. Then, top it off with a warm winter coat, hat, and gloves.
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Exercise inside: If the weather is too cold or icy to venture outside, you can still get in a good fitness routine. Look up local gyms or community centres to find indoor classes. From yoga to Zumba to spinning, there are plenty of options to keep you moving and motivated.
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Get creative: If you don’t want to brave the cold or you can’t make it to the gym, get creative. Utilize your living room and furniture to do exercises like squats, lunges, and planks. You can even try out a new exercise video or YouTube tutorial for a different change of pace.
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Switch it up: If you’re feeling bored or uninspired, try a new type of exercise. Winter activities like snowshoeing, skiing, and ice skating can be fun and a great way to stay active. Or, if you’re not up for the cold, look for classes like Pilates, barre, or boxing.
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Set goals: Make a plan for yourself and set realistic goals. Whether it’s running a certain distance every week or taking one new exercise class a month, having specific goals will help you stay motivated.
Winter doesn’t have to mean the end of your fitness routine. With a few simple tips, you can keep your exercise goals on track even during the colder months. So bundle up, find a class or activity you enjoy, and stay active this winter!
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Taking Care of Your Mental Health
Mental health refers to a person’s emotional and psychological well-being. Mental illness is an umbrella term used to describe any type of mental health condition that affects a person’s mental or emotional well-being. Common types of mental illness include depression, anxiety disorders, eating disorders, bipolar disorder, schizophrenia, and post-traumatic stress disorder (PTSD); while other mental health conditions include obsessive-compulsive disorder (OCD), panic disorders and phobias. All of these can affect a person’s overall sense of wellbeing, impacting their ability to work, study, interact with others and handle everyday activities.
Mental health is important at all stages of life; from childhood and adolescence all the way through to adulthood. Over the course of a lifetime, if left untreated, mental health conditions can worsen, leading to increased stress, decreased ability to handle day-to-day tasks, and a diminished quality of life. Fortunately, there are a number of different treatments available to help people with mental health conditions.
Mental health treatment can take a variety of forms, depending on the individual’s needs and the severity of their condition. Treatment options may include:
- Psychotherapy: Psychotherapy is a form of mental health treatment that focuses on helping individuals recognize and work through their emotional and psychological issues. During psychotherapy, an individual can explore their thoughts, feelings, and behaviors in an effort to understand their mental health issues, any triggers, and work toward making positive changes.
- Medication: Medication can be used to treat a variety of mental health conditions, including depression, anxiety, and bipolar disorder. Medication can help reduce symptoms and improve functioning, but is not a replacement for psychotherapy – just as psychotherapy should also not be used as a replacement for medication. The two are commonly used in conjunction with one another.
- Support Groups: Support groups provide individuals with the opportunity to talk with and learn from others who may be experiencing similar mental health issues. Support groups can provide a sense of community and help individuals feel supported in their recovery, and can also be a good way to make new friends.
- Lifestyle Changes: Making lifestyle changes, such as eating a healthy diet, getting regular exercise, getting enough sleep, and managing stress can help improve mental health. It can also be beneficial to set goals, practice self-care, and find ways to stay connected with others.
- Alternative Treatments: Alternative treatments, such as yoga, meditation, and acupuncture can be helpful in improving mental health. However, it’s important to speak with a medical professional before trying any alternative treatments.
Mental health treatment should be tailored to the individual’s needs. It is important to discuss treatment options with your healthcare providers to determine the best approach. It is also important to remember that if you are diagnosed with a mental illness, it is not something to be ashamed of. Mental health conditions are common and can affect people of all ages, backgrounds, and cultures. Seeking help for a mental health condition is an important step in taking care of yourself and should be seen as a sign of strength, not weakness.
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Types of Alzheimer’s Disease
Alzheimer’s Disease is a progressive form of dementia that affects memory, thinking and behavior. It is the most common form of dementia, and is ranked among the top 10 leading causes of death in Canada. It is is a complex disease, and there are several different types that can be diagnosed.
The first type of Alzheimer’s is known as early-onset Alzheimer’s, which is diagnosed in people under the age of 65. Early-onset Alzheimer’s is relatively rare, but it is typically more aggressive, and can have a significant impact on a person’s daily life.
The second type of Alzheimer’s is late-onset Alzheimer’s. This is the most common type of Alzheimer’s that is diagnosed, and is found in those over the age of 65. Late-onset Alzheimer’s is typically slower and less aggressive compared to early-onset Alzheimer’s, but it can still have a major impact.
The third type of Alzheimer’s is known as familial Alzheimer’s. This form of Alzheimer’s is inherited, and is typically caused by a mutation on one of three genes. Familial Alzheimer’s is relatively rare, and tends to have an earlier onset than other forms of Alzheimer’s.
The fourth type of Alzheimer’s is known as posterior cortical atrophy. This form of Alzheimer’s is typically characterized by a slower onset and a more gradual decline in mental abilities. It is often associated with visual problems, such as difficulty recognizing faces or objects.
Finally, the fifth type of Alzheimer’s is known as mixed dementia. This type of Alzheimer’s is a combination of different types of dementia, such as vascular dementia and others. Mixed dementia is often harder to diagnose, so it is important to seek medical advice if you are exhibiting any signs or symptoms.
The most common signs and symptoms associated with Alzheimer’s are as follows:
1. Memory loss
2. Difficulty performing familiar tasks
3. Problems with speech
4. Disorientation
5. Poor or decreased judgment
6. Problems with abstract thinking
7. Misplacing things
8. Changes in mood or behavior
9. Changes in personality
10. Loss of initiativeNo matter what type of Alzheimer’s you have, early diagnosis and treatment can help slow the progression of the disease and can help a person maintain their independence and quality of life for as long as possible. For more information on Alzheimer’s disease, as well as resources that can be of benefit to you and your family, visit the Alzheimer Society of Canada website at www.alzheimer.ca.
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Benefits of Vitamin E
Vitamin E is considered a fat-soluble vitamin. It acts as an antioxidant and protects cells from damage that is caused by free radicals, which are compounds that form when our bodies convert what we eat into energy. One of the most common uses for Vitamin E is to prevent or treat certain diseases and illnesses, such as high blood pressure, high cholesterol, heart disease, and cancer (including lung cancer, oral cancer, colorectal cancer, gastric cancer, prostate cancer, and pancreatic cancer), as well as fight inflammation, balance hormones, and reduce PMS symptoms (such as cramping, cravings, and even anxiety.) Some people also use Vitamin E for diseases of the brain and nervous system (such as Alzheimer’s disease and other forms of dementia), Parkinson’s disease, epilepsy, and restless leg syndrome.)Vitamin E also has some surprising uses and benefits that you might not be aware of. If you have dry, itchy skin, Vitamin E oil is one of the best moisturizers you can use. Regular use of Vitamin E oil, especially on the hands, can keep the skin supple and prevent it from cracking. Vitamin E oil can also be used on chapped lips for the same reason. If you suffer from hair loss or want to promote quicker hair growth, Vitamin E can also be helpful. When applied to the hair and scalp, it stimulates capillary growth and widens blood vessels, which increases blood flow to the hair follicles. It can also reduce split ends and give your hair a more shiny, voluminous look without needing to use any store-bought products. If you develop stretch marks as a result of pregnancy or changes with your weight (such as weight gain), you can also benefit from using Vitamin E, as it can reduce the visibility of stretch marks, as well as reduce the visibility of scars. The best way to do this is to massage Vitamin E oil directly into the skin, where the stretch marks or scarring is visible, for at least 10 to 15 minutes. Vitamin E is also an excellent remedy for brittle nails. While brittle nails are usually a part of the body’s natural aging process, applying a small amount of Vitamin E oil to you nails daily before bed can reduce the risk of breaking or cracking nails.
If you’re wondering how you can find Vitamin E, there are two different ways. The easiest way would be through the foods you eat. Things like almonds, sunflower seeds, spinach, sweet potato, avocado, butternut squash, trout, palm oil and olive oil contain the most Vitamin E. If these foods aren’t appealing to you or if you are allergic to any of these foods, you can also get Vitamin E through a supplement, which can be found at most drug stores as well as some health food and vitamin stores.
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Dementia and Alzheimer’s Disease
Dementia is a term that means loss of memory and other cognitive functions, which interfere with activities of daily living. Living with any form of dementia can take a toll on the patient and caregivers. It can come as a shock, and it will be a moment of crisis where strong support is needed.Alzheimer’s, the most common form of dementia, accounts for 60 to 80 percent of cases in Canada and generally affects more seniors than any other age group. Alzheimer’s occurs when the brain cells and connections die, affecting the ability to think coherently and remember things both in the long and short-term. Currently, there is no cure for the disease, but there are ways to help advance the field and assist the people suffering, including both patients and their loved ones.
The Alzheimer’s Society of Canada is an active community-centered organization dedicated to helping those with Alzheimer’s disease and other forms of dementia. Their focus is to provide adequate and thorough education, counselling, support, and resources for help outside the doctor or hospital setting not only to patients, but to families, caregivers, and healthcare professionals who work with Alzheimer and dementia patients.
Advocacy is an important role of the Alzheimer’s Society of Canada. They work closely with government officials and the community to push for legislative changes that will improve the programs that work towards finding a cure or better treatment for this degrading disease. The goal is to improve the care offered to Alzheimer and dementia patients, while providing the support needed to those who suffer alongside them.
Mounting research and evidence shows that the earlier the disease is caught, the better the patient and family tend to fare. There are services offered by the Alzheimer’s Society of Canada that will help newly diagnosed patients and families become more familiar with symptoms and how to handle them. For example, First Link is a referral service that helps you find the appropriate practitioners; MedicAlert Safely Home is a program offered to help ensure the Alzheimer sufferer does not get lost or injured, assisting with a safe return home. On the MedicAlert bracelet is critical information about the person’s health, so as to avoid medical errors if there is an emergency.
For more information about Alzheimer’s disease and dementia, contact your local chapter of the Alzheimer’s Society of Canada. No referrals are needed. Even if you are unsure if there is even a diagnosis of dementia lurking in your family, this organization can still help you find the best resources as well as healthcare providers in your area who can make a diagnosis and recommended treatment options.
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COVID-19 Bivalent Vaccines
Since the start of the global pandemic, a lot of headway has been made – including what we know about the COVID-19 virus, how it transmits, how it affects people, and the types of treatment methods that are available – specifically with the use of vaccines. While vaccines are not 100% foolproof, they remain the best course of action when it comes to protecting yourself as well as others around you, and can prevent serious illness or death from occurring should you happen to contract COVID-19.
Because vaccine immunity can wane over time, booster vaccines are an important part of staying protected against COVID-19 – especially as we begin to see cooler weather, which will likely come along with a new surge of cases during the fall and winter months. It’s also important to note that because different variants of the virus can also emerge over time, manufacturers may also need to release new vaccines to the public or re-work current vaccines – hence, Bivalent vaccines.
What does the word “Bivalent” mean?
The word “Bivalent” means that the vaccine causes the immune system to create antibodies against two different strains/variants of the COVID-19 virus.
Are there different types of Bivalent vaccines?
A “Bivalent” vaccine is an adapted version of a current vaccine, and there are two types that are currently available: the Moderna Spikevax and/or the Pfizer BioNTech Comirnaty vaccines – which were approved by Health Canada on September 1st, 2022 (Moderna) and October 7th, 2022 (Pfizer).
What variants do the Bivalent vaccines target?
The Moderna Bivalent vaccine targets the original SARS-CoV-2 virus as well as the Omicron BA.1 subvariant, while the Pfizer Bivalent vaccine also targets the original virus, in addition to the Omicron BA.4/BA.5 subvariants.
When should I get the Bivalent booster?
Because two vaccines are not considered enough protection with new variants like Omicron still being in our communities, it’s recommended that everyone get their Bivalent vaccine at least 6 months after their last dose. Bivalent vaccines are currently available for everyone aged 12 or older.
How do I book my Bivalent vaccine?
Invitations are currently being sent out on a rolling basis. If you are a British Columbia resident and have not yet received an invitation to book your Bivalent vaccine and think you are due for it, you should contact the call centre at 1-833-838-2323. Someone will be available to take your call from 7 AM to 7 PM, 7 days per week.
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Easing of COVID-19 Restrictions
Earlier this week, the B.C. Government announced that COVID-19 restrictions would be easing – beginning with the mask mandate, which has now been lifted. While you will still be required to wear a mask in certain settings, such as healthcare facilities (i.e., doctors’ offices), it is now up to British Columbians to decide, based on their own comfort level, whether they want to continue wearing a mask in other settings. For those who are not ready to stop wearing a face mask, or for individuals who are at high-risk of contracting COVID-19 (for example, if you are clinically extremely vulnerable/immunocompromised), the recommendation is that you continue to wear a mask – especially in indoor public settings – if you feel more comfortable doing. Masks are also still encouraged, but not mandatory, on public transit (such as buses and ferries.)
On April 8th, further restrictions will be lifted. This includes proof of vaccination no longer being required under public health order to access certain services, businesses, or events, as well as no longer being required for post-secondary student campus-housing. That being said, individual businesses and event organizers can choose to continue to require proof of vaccination for entry. Proof of vaccination will also continue to be required for federally regulated travel, such as air travel. You can find more about the federal regulations for COVID-19 by clicking here.
When it comes to business safety plans, these will also no longer be required effective April 8th. However, all businesses must continue to follow guidance for communicable diseases from WorkSafe BC. As part of this plan, employers must understand the risks for their employees – whether those risks are specific to their workplace, or certain employees who may be at higher risk than others, as well as be prepared to implement further measures when required to do so by public health. Employers must also continue to implement policies that ensure their workers are aware of any measures in place, have supports in place for employers working from home, and post any necessary signage in the workplace to explain the policies of your business.
Undoubtedly, the easing of these restrictions has left some British Columbians feeling quite anxious. If you are feeling stressed or overwhelmed, it’s important to find healthy ways to cope with those emotions, such as talking to a trusted individual, or doing other healthy activities like getting regular exercise, meditation, and even eating healthy, well-balanced meals as all of this can help improve the mood. As social media and television are two of the most common ways people get their news, overexposure can also lead to increased feelings of stress and anxiousness, so it is recommended that you consider scheduling TV and social media “blackout” times throughout the day to give yourself a bit of a break. Remember, prioritizing your mental health is just as important as prioritizing all other aspects of your health. For tips on how to better manage anxiety, visit www.anxietycanada.com.
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New Restrictions to Help Curb Omicron Spread
With the Omicron variant now accounting for the recent rise in COVID-19 numbers (with British Columbia seeing its highest case count ever at 1,528 new cases announced Wednesday – those numbers expected to go even higher in the days to come), the Provincial government, on Tuesday, announced several new restrictions that went into effect at midnight which will be in place until at least January 18th in effort to help curb the spread of the virus. These latest measures announced include the cancellation of all indoor events regardless of size – as well as the closure of gyms, dance studios, night clubs, and capacity reduction in places like restaurants and movie theatres. Naturally, with the announcement of these latest restrictions also come lots of questions from the public.“Am I still allowed to travel?”
As it’s the Holiday season, many British Columbians likely had plans to travel domestically or abroad – and while there was no travel ban announced as part of these latest health measures, Provincial health officials are recommending avoiding all non-essential travel; with the Federal government also announcing a new travel advisory, recommending that Canadians avoid non-essential travel out of the country due to the risk of the Omicron variant. If you do plan to travel right now, it’s important to be aware of any recommendations or advisories for your destination. For travel within BC, you should also be prepared to follow procedures and precautionary measures on public transportation such as BC Ferries, TransLink and BC Transit.“What types of events are cancelled during the holidays?”
All organized events that include gatherings (of any size) will not be allowed to take place while these public health orders are currently in effect. This includes all Christmas and New Year’s parties, any parties that are sponsored or ticketed, as well as receptions (such as wedding or funeral receptions.)“If I can’t go to an organized holiday party, can I still host one at my home?”
It is recommended that you currently keep your bubble as small as possible. That being said, if you plan on hosting people, you are limited to your household plus an additional 10 visitors or 1 other household. Everyone whom you do invite you to home also must be fully vaccinated. This order applies to both your permanent residence or any vacation accommodation that you may be staying at.“What venues are included in the 50% capacity limit?”
Regardless of size, all venues will need to reduce their capacity to 50%. For example, if a venue has a capacity of 10,000, then it must be reduced to 5,000. This includes all sporting events, concerts, and movie theatres. If you are going to attend one of these venues, you must be fully vaccinated, and the venue must scan proof of vaccination QR codes for entry. Everyone who attends one of the venues while under this order also must wear a mask (unless eating or drinking.) If you’re attending a concert, theatre, dance, sympathy or sporting event, all spectators must remain seated. -
Omicron Variant
As we’ve seen with COVID-19, there have been several variants of the virus that have emerged since the start of the pandemic. It is not uncommon for viruses (such as influenza, for example), to change over time – while some viruses will remain the same. When viruses like COVID-19 do change and mutate, they are closely monitored by public health officials.Among the most talked about variants of COVID-19 are the Alpha (B.1.1.7), Beta (B.1.351), Gamma (P.1) and Delta (B.1.617.2) variants – with the Delta variant currently accounting for the majority of COVID-19 cases in British Columbia and around the world.
A variant of COVID-19 is deemed a VOC (Variant of Concern) by the World Health Organization when it meets the following criteria:
• Increase in transmissibility or detrimental change in COVID-19 epidemiology; OR
• Increase in virulence or change in clinical disease presentation; OR
• Decrease in effectiveness of public health and social measure or available diagnostics, vaccines, therapeutics.Omicron (B.1.1.529) – the most recent COVID-19 variant to emerge – was first documented in South Africa in mid-November and has since been detected in over 30 countries – including right here in Canada. The Omicron variant has up to 32 mutations on spike protein and as many as 10 mutations on the receptor binding domains. The more mutations there are of a variant, the easier it is to transmit from person to person on a much more rapid scale; and while scientists say that there is reason for concern pertaining to the transmissibility of the variant as well as a spike in re-infection of COVID-19 according to one South African study – there is also much we don’t know. For example, whether or not the Omicron variant can lead to more severe illness compared to other variants, if the severity of the Omicron variant is equal to other variants or less severe, or if vaccines will work against it – data that could take several weeks to learn.
While health officials await new data on this variant, important temporary precautions have been taken to help prevent the spread of COVID-19 and the Omicron variant – particularly around travel, with many countries reverting back to old measures. In Canada, any traveller who has been in South Africa, Mozambique, Namibia, Zimbabwe, Botswana, Lesotho and/or Eswatini from November 12th onwards will be barred from entering the country. If you are a Canadian citizen or a permanent resident and have been to any of the aforementioned countries, you will be allowed to return home – however, you must have a negative PCR test prior to boarding your flight to Canada, must take an additional test upon your arrival to Canada, and must quarantine in a hotel until your test has a confirmed negative result followed by quarantining at your home for an additional 14 days thereafter.
Along with using all layers of protection – such as staying home when you’re feeling sick, washing your hands frequently, physically distancing yourself from others, working from home, as well as wearing a face mask, the next best thing you can do to protect yourself and those around you is to get vaccinated. If you haven’t yet received your first or second COVID-19 vaccine, it’s important you do so. Booster vaccines are also being made available to those 18 years of age or older.
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COVID-19 Booster Vaccines
Along with other layers of protection such as physical distancing, good hand hygiene, staying home when sick, and mask-wearing, getting vaccinated against COVID-19 is one of the best measures in fighting this pandemic. If you’ve received two doses of an mRNA vaccine, it is highly recommended that you get a booster vaccine. Getting a COVID-19 booster vaccine can help maintain and lengthen your protection against the virus.“Why do I need a booster vaccine?”
While vaccines are highly protective against the development of serious illness (or even death) as a result of COVID-19, studies have shown some waning of vaccine effectiveness over time – with an increase in susceptibility in individuals who are older or severely immunocompromised. Getting a booster vaccine is also crucial as new variants (such as the highly transmissible Delta variant) of the virus emerge and transmit in the community.
“Who is eligible to receive a COVID-19 booster vaccine?”
Everyone in British Columbia who is 18 or older will be eligible to receive a booster vaccine, starting with those who are most at risk. While getting a booster vaccine is optional, it is highly recommended – especially for those who are considered CEV (clinically extremely vulnerable.)
“When will I get my invitation for the booster vaccine?”
From November 2021 until January 2022, invistations will be sent out based on age group (starting from oldest to youngest) and the date of your second dose. Everyone will be eligible, and you will not miss your opportunity to receive a booster vaccine. In order for you to receive your invitation, you must be registered with British Columbia’s Get Vaccinated system. If you have not yet registered, you can do so by visiting www.gov.bc.ca/getvaccinated and may register online. Alternatively, you can also register by calling 1-833-838-2323. This number is available 7 days per week, from 7 AM to 7 PM PDT.
“What type of vaccine will I receive for the booster dose?”
All booster doses will be an mRNA vaccine – such as Pfizer or Moderna. If you happened to receive the AstraZeneca vaccine for your first or second dose, you will receive either Pfizer or Moderna for your booster dose.
“Will I develop more side effects from a booster vaccine?”
Everyone’s body reacts differently. While some individuals may not develop any noticeable side-effects from the COVID-19 vaccines, others can. Regardless of whether you receive one, two, or three vaccines, it’s still possible to develop side-effects. The most common side-effects that are reported following COVID-19 vaccines include flu-like symptoms such as headache, nausea, and fever, in addition to pain, redness and/or swelling at the site of injection. Typically, these side-effects will be mild and dissipate after a few days. If you’re still experiencing these symptoms after one week, you should speak with your physician by telephone for further consultation.
“Will a booster vaccine protect against influenza?”
Receiving a COVID-19 vaccine does not protect against the flu, which is why it’s also strongly recommended that everyone aged 6 months or older get the flu vaccine in addition to the COVID-19 vaccine (although at separate times.) Developing both the flu and COVID-19 could put you at even greater risk of significant complications, so it is important to protect yourself from both of these illnesses. For more information on influenza and the flu vaccine, visit www.immunizebc.ca/influenza.