White Noise is My Colour of Choice

In my blog entitled Health Care Trends I Am Watching in the New Decade from my February 2020 Newsletter, I mentioned that I believe that one of the greatest health trends to continue in to this new decade will be the ongoing study of both the quality and quantity of sleep and its impact on our overall health.

To reiterate from earlier writings, beneficial habits to incorporate when working towards good sleep hygiene include:

  • Maintaining a consistent bedtime routine
  • Turning all electronics off 1 hour before bedtime
  • Not eating 3 hours before bedtime
  • Sleeping in a cool room
  • Sleeping in darkness
  • Removing electronics from your bedroom, or at the very least, keeping them 2 feet away from your bed
  • Trying to get to be around 10pm

 

Something New!

I wanted to let you in on another tool that I have added to my arsenal of sleep strategies.

White noise.

Let’s set the stage here of my reality.

My hearing seems to be the only one of my senses that continues to increase in sensitivity as time goes by.

I wake to children roaming, doors closing and dogs snoring.  Darkness, coolness and time of retiring to my room just don’t stand up to the sound challenges that I face nightly.

I needed another bullet so I gave listening to white noise a try and it works like a charm.

What is white noise you ask?

White noise is a fuzzy sound. It’s like all of possible the sounds that you could hear melding in to one peaceful sssssss.  To be a bit more scientific though, white noise is a combination of all of the different frequencies of sound.

And this beautiful consistent noise masks other sounds that cause me anxiety at night.

 

Different Colour Noises  

White noise isn’t the only ‘colour’ noise.

There is pink noise, brown noise, blue noise and green noise just to name a few.

Basically each differs in frequencies.

Additional Benefits of White Noise

Using white noise for achieving better sleep is only one of the many benefits that people like me have noted by listening to it.

Other benefits reported include:

  1. Better concentration
  2. Better meditation
  3. Lessening of anxiety
  4. Reducing tinnitus
  5. Better sleep for babies

White noise has been a godsend for me.

“Alexa play white noise” is my new night time mantra.

 

 

 

 

 

Reading Produce Labels. What the Numbers Mean

The sticker that you find on fresh fruits and vegetables in the grocery store is called the PLU code, or Price Lookup Number.  The sticker codes for the price but also tells you how the food was grown. It tells if it is genetically modified, organically grown or produced with chemical fertilizers, fungicides, or herbicides.

What the Numbers Say

Here are the 1,2,3’s of reading the produce code:

  1. Four numbers in the PLU means that the produce was grown conventionally or “traditionally” with the use of chemicals. For example, 4033 is a small lemon.
  2. If there are five numbers in the PLU code, and the number starts with “8”, this tells you that the item is a genetically modified fruit or vegetable.  A genetically modified small lemon would be: 84033
  3. If there are five numbers in the PLU code, and the number starts with “9”, this tells you that the produce was grown organically and is not genetically modified. An organic small lemon would be: 94033

Of note, the adhesive used to attach the stickers is considered food-grade, but the stickers themselves are not.

Protective Coatings Applied to Fruits & Vegetables

Produce develops a natural, protective coating called a cuticle as it grows.  After harvesting and before it is sent to the grocery stores, the produce is washed and most of this protective cuticle is removed.

To replace the natural cuticle, a protective coating may be applied to some produce including apples, lemons, avocados, cherries, nectarines, peaches, oranges and pears.

The coating helps to slow decay, retain moisture and increase the shelf life of fruits and veggies. It also serves to improve the look of the produce and is itself edible.

There are many types of protective coatings that can be used on produce.  All must comply with Canadian regulations and be acceptable for use in Canada.

Label Reading is an Art

Knowing the basics of label reading is important whether you are in the produce section or making your way down through the processed foods area.

It can be confusing.  If you want a short, crash course in Nutrition Label reading head on over to my blog post:

Tips for Reading Nutrition Labels

 

References:

https://www.halfyourplate.ca/fruits-and-veggies/fresh-facts-for-consumers/

Pay Close Attention To These Numbers When Buying Fruit 

 

 

 

 

 

Apps to Help Lessen Anxiety and Stress

I have witnessed countless acts of kindness throughout this difficult time including wonderful trainers and gyms offering ways for us to keep physically active and motivated while staying home.

But along with taking care of our physical needs we must also nourish our mental self.

There are many strategies that we can employ.  One arena to play in are the many apps that have been developed for just this purpose.

There really are so many terrific apps available to help us strengthen and maintain our mental health but I want to highlight 3 that I use personally.

𝗠𝗶𝗻𝗱 𝗦𝗵𝗶𝗳𝘁

Developed by Anxiety Canada, Mind Shift is an app that is designed to help you cope with mild to moderate anxiety aiming to change how you think about anxiety.

It is based on proven scientific strategies helping you to engage in healthy thinking. You check in each day to track your anxiety and work with tools in the app.

This is a free app.

𝗖𝗮𝗹𝗺

In 2017 Calm was named iPhone App of the Year. Calm is a wonderful app for everyone including those experiencing stress and anxiety.  The App offers daily Calm sessions and guides you through meditations, sleep stories and breathing programs.

There is a free version and a paid version.

𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲 𝗛𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀 𝗝𝗼𝘂𝗿𝗻𝗮𝗹

Daily recording of gratitude has been shown to increase happiness and improve mood.

As the Gratitude Happiness Journal app description states:

the app was built out of a personal need to cope with anxiety & depression

This app offers unlimited journal entries and affirmations.

There is a Pro version but I have been using the free one and I love it!


RECIPE

Ashwagandha Milk Tea

(I have published this recipe before and have had many positive feedbacks from it)

Ashwagandha (Withania Somnifera) is an Ayurvedic adaptogenic herb.  An adaptogen helps to bring balance and stabiliziation. Ashwagandha is best known for its stress-lowering effects.

 

Ingredients:

  • 1/2 cup milk
  • 1/2 cup water
  • 1 tsp Ashwagandha Powder
  • 1 date
  • 10 Goji Berries
  • 4-5 cardamom buds

Directions:

  1. Add milk, water, Ashwagandha powder, date and Goji Berries to a small saucepan and bring to a boil
  2. Once reduced to about half strain in to a teacup, add cardamon buds and enjoy!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Neutropenia: A Common Side Effect of Cancer

Neutrophils are a type of white blood cell and an extremely important part of our immune system as they help our body to fight infection.

Neutropenia is a condition where a person has an abnormally low concentration of neutrophils.

People who have neutropenia have a higher risk of getting serious infections because they do not have enough neutrophils to fight off invading and harmful bacteria, viruses and fungi.

Cancer patients who are receiving treatment can be at risk of neutropenia. Neutrophils are made in the bone marrow and cancer treatments such as radiation and chemotherapy can affect a patient’s bone health thus impacting neutrophil production. Neutropenia is also a common side effect in people with leukemia and can also be caused by solid tumour malignancies if they infiltrate the bone marrow.

Neutropenia is diagnosed by a routine complete blood count (CBC).

Symptoms of Neutropenia

The following are common signs of neutropenia:

  • A fever
  • Chills or sweating
  • Sore throat, sores in the mouth
  • Abdominal pain
  • Pain near the anus
  • Pain or burning when urinating, or urinating often
  • A cough or shortness of breath
  • Any redness, swelling, or pain (especially around a cut, wound, or catheter)
  • Unusual vaginal discharge or itching

Allopathic Management of Neutropenia

The treatment of neutropenia depends on its cause and severity. In some cases cancer treatment may be suspended until neutrophil count rises to an adequate level.

Patients may be given medication to help bone marrow regenerate new neutrophils.

And in cases where a disease has caused the drop in neutrophils, treatment of the disease will occur.

How Can You Support Your Immune System If You Are At Risk of Neutropenia?

Eat a healthy diet

  • Protein is the building block for the immune system. Foods such as eggs, quinoa and

       lean white meat are good sources

  • Zinc is a strong immune booster. Foods rich in zinc include pumpkin seeds, shellfish and

       beans

  • Omega‐3 fatty acids increase phagocyte activity. Phagocytes are white blood cells that

        consume bacteria. Foods include flax seeds, wild caught salmon and chia seeds

  • Folate increases neutrophil count. Foods high in folate include leafy green vegetables,

        beans, and lentils.

  • Stay well hydrated drinking at least 8 glasses of water per day

Wash your hands frequently

Washing your hands helps to prevent the spread of germs to your nose, eyes and mouth.  All entry points to your body

Stay away from large groups

You are at greater risk of infection when your immune system is compromised.  During this time avoid large groups to help reduce your risk of coming in to contact with potentially harmful germs

Get lots of sleep

Proper sleep is a key piece of a healthy immune system.  Aim for 7-9 hours of sleep each night

Neutropenia can be serious.  Be aware of the symptoms and contact your doctor if you begin to experience any of them.


References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4059501/

Dana-Farber Cancer Institute

https://www.cancer.net/coping-with-cancer/physical-emotional-and-social-effects-cancer/managing-physical-side-effects/neutropenia

Chemotherapy, Radiation, Surgery Natural Strategies for Preparation & Dealing with Side Effects of Cancer Treatments by Cathy Biase BSc., RHN, CPCC

 

Sustainable Travel Benefits All of Us

The world’s airlines carry over 3 billion passengers in a single year according to the Air Transport Action Group. The International Air Transport Association has the figure at 2.8 billion.  Bear in mind that this is only air travel.  A significant number of people travel by train and car.

With these figures in play it is easy to understand that the tourism industry has a substantial global impact on the economic, social and cultural areas being travelled to.

Wellness tourism and travelling sustainably go hand in hand for me.

Wellness Tourism is about a continuity of our health as we vacation and Sustainable Travel is about mindfully enjoying our experiences without harming the area’s natural and cultural environment.  Our travels should not have a negative impact on the areas we travel to.

The World Tourism Organization specifies sustainable travel as

the management of all resources in such a way that economic, social, and aesthetic needs can be fulfilled while maintaining cultural integrity, essential ecological processes, biological diversity, and life support systems.”

Sustainable travel melds the activities of tourists and travel companies into the local economy making an effort to enhance the local people, their businesses and their culture and traditions.

So as sustainable travellers we need to be aware of the foot print that we leave in the areas that we travel to.  Are we raising pollution levels? Are we leaving a positive impact on the local people, their businesses and their native cultures?

Tips for Sustainable Travel

  • When packing use reusable containers
  • Look for environmentally friendly hotels
  • Support locally run businesses including tour operators, restaurants and hotels including guesthouses, Bed &Breakfasts and Airbnbs
  • Look for businesses that give back to the community with local projects and fair pay
  • When you are looking for souvenirs, seek out local arts or craft makers

Amazing Apps for Sustainable Travel

Finally I want to give you 3 great apps that promote sustainable travel

  1. Eatwith connects travellers with local people for local unique food experiences
  2. Pack for a Purpose. “Small space. Little effort. Big impact. You go on the website and select a destination or initiative and it leads you in to a world of good things that you can pack to help out the locals of your destination
  3. FairTrip  The FairTrip app is a free collaborative guide that helps travellers to find and share local and authentic places while having a positive social and economic impact on the visited place.

    My Health Hub Podcast with Chris Gonzalez on The Rising Trend of Wellness Tourism

References:

https://www.reference.com/world-view/many-people-travel-year-e644f08d024ae72c https://www.verdemode.com/2012/09/what-is-sustainable-travel/