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Category: Physical Health

  • The Holidays and Your Health

    The Holidays and Your Health

    You might see people zipping from store to store, either trying to get that Black Friday deal and land that new tech toy that’s unaffordable otherwise or trying to get the perfect gift for that person who is just impossible to shop for. This frantic scene, of course, unfolds in a bright winter wonderland set up in a mall that blares agonizing Christmas music with no end to its torturously happy melodies in sight. While you watch on, you are probably starting to wonder how the holidays are meant to be a time of joy and reflection. Well, believe it or not, it really is the best time of the year if you know where to look.

    We get it – there’s a lot going on at school no matter what grade you’re in. There’s a difficult balance between the mountain of school work that is being shovelled your way on a daily basis, the ever-complicated social life that you are trying to manage like a full-time job, and everything in between. With all of these wolves at the door, isn’t it important to take a break and put everything into perspective? To think about what you have, the things you were able to do this year, the things you will be able to do next year and the year after that – even a few years down the line. It is also important for a number of other reasons. Let us show you the meaning of Christmas:

    Winding down is good for your health.

    It really is! According to a report by the National Institute of Mental Health, long-term “chronic stress” (meaning stress that is constant and severe and doesn’t seem to want to go away any time soon) can cause issues down the line that affect your immune system (the parts of your blood that protect your body from illnesses and disease as well as being the part of the body that fights them away), your digestive system, your sleep patterns, and reproductive system. Stress can prevent the body from performing in tip-top shape. Christmas, after all the preparation is over with, can give you that rest that you need.

    Take a break from school – really, you’re allowed!

    While it’s important to study, it’s doubly important to take a break from all of it and focus on something else for a while. Your exams aren’t going anywhere, and as long as you know the subject matter, so why are you stressing out over them during the one time you’re allowed to kick back and do literally anything else?

    It’s important to make memories.

    You’ll regret it if you make school your life; you also need to carve time out of your busy school year to kick back and relax. Hanging out with your parents, siblings, and friends will make memories to last a lifetime (we know how corny it sounds, but it’s a popular saying for a reason). Having a stress-free holiday is one of the best and most important things you can do for yourself and the people you love!

  • Are you saying what you think you’re saying? The messages you may be giving off with body language.

    Are you saying what you think you’re saying? The messages you may be giving off with body language.

    You may think of yourself as a confident and friendly person, and anyone who really knows you might say the same. However, if you’re slouching, avoiding eye contact, and looking down, someone who is meeting you for the first time may perceive you in a completely different way. This is the power of body language. By now, you may be thinking, so what? Is body language really that important? The answer: absolutely! Most of what human communication is nonverbal. This means people who are meeting you for the first time, such as potential employers, may get an impression of you before you even have a chance to speak. The question is, is your body language giving off the impression you want? Let’s take a look at some of the key aspects of body language and talk about whether it may be time to adjust what your body is saying about you.

    Negative Body Language: Some signs you may not be putting your best foot forward.

    1. Avoiding eye contact.

    Making direct eye contact may feel a little scary, but it’s extremely important. A lack of eye contact gives off the impression of nervousness, a lack of confidence, and even dishonesty. Eye contact is especially important during an interview with potential employers, as confidence and honesty are some of the main points employers look for!

    1. Slouching.

    Poor posture results in poor body language! Slouching tells people you may be lacking in confidence, or are uninterested/bored in what’s going on. Although slouching is something many of us do without realizing it, it’s important to make a conscious effort to sit up straight, especially when trying to give off a good impression.

    1. Crossed arms.

    You may not be aware, but crossing your arms creates an invisible barrier between you and the person you’re speaking with. This sends the message that you are closed off or unwelcoming. Avoid this kind of negative body talk by keeping your hands to one side or on the other hand. This will indicate friendliness and openness.

    1.  Checking your phone or watch.

    While you may just be checking the time, you may be giving off the impression that you’re bored, anxious, or too busy thinking about what’s going on next to really focus on the person you’re speaking with. Break this habit by refraining from checking your watch during interviews, and make sure your cell phone is turned off and put away.

    For more signs of negative body language, check out this link.

    Positive Body Language: Ways you can give off the right impression for success.

    1. Give a firm (non-crushing) handshake.

    Handshakes are one of the most important forms of communication during a first impression. It sets the tone for the rest of the conversation and reveals confidence. Just be sure not to crush or pull someone’s hand, as this may reveal bullying or an attempt at intimidation.

    1. Slow down your speech.

    Interviews can be nerve-wracking, and your speech may speed up without you even knowing. Take a big, deep breath and slowly let it all out. Focus on slowing down your speech. It will calm you down and give off a stronger sense of confidence.

    1.  Give affirming movements.

    Nodding your head or smiling are affirming actions that show you’re engaged in the conversation, and you understand what is being said. Just be sure not to nod too frequently, as this may reveal a lack of confidence.

    1. Lean.

    This one may be unfamiliar to most people, but leaning in slightly when someone talks reveals active listening skills and shows engagement and interest in the conversation. On the flip side, leaning away gives off the opposite impression. Leaning away from the speaker reveals hostility or a lack of interest.

    For more positive body language tips, check out this link!

    The right body language may be hard at first, but just remember to be alert and aware of your actions. With practice, you’ll be revealing the incredible person you are the moment you walk in the room!

    Sources Used:

    https://blog.udemy.com

    http://study.com

  • Ontario’s Sex Education Curriculum: A Deep Dive

    Ontario’s Sex Education Curriculum: A Deep Dive

    In Ontario, Sexual Education is a mandated part of the curriculum. Contrary to belief, sex education happens all through elementary school and high school. It covers a wide range of topics that may not be previously discussed in the home environment. It can be an uncomfortable discussion to have, but it is a good idea to learn what to expect from sexual education.Listed below are the Ministry of Education’s current guidelines on sex education.

    Grade One

    Sex Education starts in grade one and covers a few different subjects. The children in grade one will learn the proper names of their body parts and how to speak in a positive manner about their bodies. Additionally, they will learn about their five senses. The children will also discuss proper hygiene practices which may include frequent bathing, washing their hands, using tissues, and covering their mouth when they cough.

    Grade Two

    Moving up to second grade, the children will continue to figure out positive language when discussing their bodies and finding appreciation for all their body can do. The children will begin to learn about the various changes happening in their bodies like losing their baby teeth. Speaking of teeth, this is the age where they will learn all about proper oral hygiene. Teachers will discuss more changes the children may experience in the future and remind them they can reach out to a trusted adult if they ever feel confused or scared.

    Grade Three

    In grade three, children will begin to discuss healthy relationships. This will cover all relationships, friendships, familial, and romantic. Teachers will discuss consent, setting healthy boundaries, communicating, and respect. Children will also learn about visual differences between them and how it is important to respect and appreciate these differences. They will also learn about invisible differences, like culture or religion, and to respect those as well. From this, children will discuss bullying and how to respond to it.

    Grade Four

    In recent years, children have started going through puberty earlier. The average age for girls is between 8 and 13, and the average age for boys is between 9 and 14. Because of this, discussions of puberty must happen sooner so they are prepared. The sexual education classes will start discussing specific physical changes and what to expect from them as well as how hygiene habits should adapt with these changes.

    Grade Five

    In grade five, the discussion of puberty gets more specific. Sexual education will specifically mention how sperm is produced and the menstrual cycle. They will then discuss reproductive systems and the changes the systems will face during puberty. Additionally, they will discuss aspects of a person’s understanding of themselves such as sexual orientation and body image.

    Grade Six

    By sixth grade, children have grown both physically and mentally. They understand cause and effect and that certain choices will impact their life. Similarly to grade three, they will discuss healthy relationships through consent and respect. They will learn about stereotypes, homophobia, and racism. Also, they will learn about making good choices for themselves and not give into peer pressure. In this grade, there will be some more discussion about sex including the impacts of watching sexually explicit material.

    Grade Seven

    When discussing sexual education, most of us have a preconceived idea of what it entails. Grade seven is where these assumptions take place. Now, the students will discuss sex and all that comes with it. They will dive into sexually transmitted diseases and pregnancy as well as the physical and emotional impacts of engaging in sex and sexual activities. Students will review consent, understanding, and healthy relationships and how sex fits into these topics.

    Grade Eight

    As of the eighth grade, students will continue to learn about all previously mentioned subjects. On top of that they will learn about contraception and abstinence and what may drive a person to make certain sexual decisions. Gender identity and sexual orientation will be explored as a subject with special consideration of how to take these things and shape a positive self-image. The benefits, risks and consequences of sexual activities will be discussed as well.

    Sexual education can be a worrisome, confusing, and sometimes avoided part of the Ontario Curriculum. However, it is important to educate everyone in this subject to create a positive, healthy society that makes informed decisions about themselves and their reproductive health. Sexual education is not something that should end after elementary and high school, it is something that should be continued throughout life.

     

    Resources

    https://www.ontario.ca/document/health-and-physical-education-grades-1-8/human-development-and-sexual-health-education-grade

  • The Connection Between Physical Health and Mental Health

    The Connection Between Physical Health and Mental Health

    By Rabia Khan

    Human beings have a unique and complex system. Both mind and body and soul are interconnected. When one part goes downhill, everything else goes downhill too. What happens to the mind deeply affects your physical health in different ways. Though, men and women both seem to take on the toll differently. There is a strong connection between physical health and mental health that many are not aware of.

    How mental health affects your physical health

    As we share an intense connection between our mind and the body, it also tends to affect us by the way we feel.

    Poor sleep: Too much stress can hamper quality of life and take away all the peace! Your sleep is precious as it prepares you to fully function and wake up for a new day! If you skip a good sleep, it will most likely affect your physical health leading to fatigue, chills, headache, fever, etc.

    High blood pressure: Another proof of mental stress manifesting into physical stress unfolds when you experience your blood pressure bursting into flames and suddenly turns high. If the symptoms worsen overtime, you should seek medical attention as soon as possible.

    Stroke: Most often the connection of mental health and physical health is so strong that certain mental health disorders can cause havoc to the body. Too much stress can cause a heart or a brain stroke. That is why most health practitioners consider mindfulness and meditation good for the mind, body and soul.

    Premature aging: Nobody talks about the fact that increase of stress can lead to premature aging. Your hair would eventually start falling while you’re young, nails will turn brittle and skin will sag and start showing wrinkles. Internal stress easily wears off on your skin making it look old. It’s important to keep yourself hydrated at all times!

    Reproductive health: Many women face tremendous physical issues when they are stressed. One is the reproductive system, taking too much on yourself can lead to major health issues like PCOS, fibrosis, menstruation problems, etc.

    Digestive system: Remember keeping a calm mind leads to a calm internal system, when your mind is thinking too many intrusive thoughts, that alerts your digestive system and causes a weaker immunity functioning. Your physical health is most likely to get affected severely, inviting issues like diarrhea, stomach cramps, bloating, indigestion, constipation, etc. It’s a known fact that mental health disorders lead to poor eating habits.

    Here are some ways you can maintain mental and physical health:

    Meditate: In order to keep your physical health in best shape, your mind needs positive fuel. You can only achieve this by meditating and practicing mindfulness daily.

    Eat healthy: Eating healthy food contributes to a healthy mind and body, always be mindful of what you are eating! Remember, you are what you eat!

  • Pathways Health Centre for Children: Help for People in Need

    Pathways Health Centre for Children: Help for People in Need

    http://dev.pathwayscentre.org/page/community

    Some websites are destinations in themselves, but others are paths to something else. That’s what the Pathways Health Centre for Children website is: a guide to other resources that people can use when they are in need. If you or someone you know is looking for information on where to find resources for dealing with certain health or developmental issues, this website might be a good place to start.

    Suppose that someone needed access to a children’s hospital or medical services for someone in bad health. The Pathways site has information on all kinds of topics like these. Both the physical and emotional aspects of health are covered on the site, and the focus is on both children and their families.

    Research is the focus of the website, with information on the best treatment and most useful resources. Two of the aspects that the website covers are people who are medically fragile and also a faith-based site called Christian Horizons, which also serves people who have developmental issues. Others deal with treatment centres and other resources, but they all have useful information for people with a variety of needs. Although the organization is based in Sarnia, Ontario, the website includes useful information for people living in other parts of the province.

    Besides the links to various organizations, the website includes information on programs and services available at Pathways, as well as information on the organization and how people can support it, both financially and otherwise. News and events listed at the side of the page give people the chance to learn about arts events, summer programs, and more. Even if the programs themselves are not what you and your family need, something like an art tour or summer camp for children could be a good option.

    Life can be difficult, even without the challenges of a disability in the family. The Pathways Health Centre for Children website attempts to deal with some of these issues by providing information about available programs and services. The website is quite easy to navigate. A history of the organization helps to give a context for the organization, and other information gives useful background information.

    No website can give all possible information for every situation, but the Pathways site does a good job of giving as much information as possible without being cluttered. For people in the Sarnia area and other parts of Ontario, the Pathways site is a good place to check.

  • How Drinking Water Can Make you Feel Better

    How Drinking Water Can Make you Feel Better

    We’ve all heard that we should have 8 servings of water a day, but why? Water is the most natural, clean thing we consume and our body is full of it, but what are its true advantages? The truth is, water can make you feel like 100 bucks for so many reasons. Here are some reasons to drink  more water:

    Metabolism booster

    Water amps up your metabolism and therefore helps to keep you feeling full. If you feel that you are always hungry, drinking water before a meal instead of sugary beverages can really help to fill you up and—most importantly—keep you healthy at mealtime. This is because your body has to work to warm the water up and therefore burns extra calories in doing so. As you get older, this will become more and more important to you and it’s always good to start early when it comes to health.

    Energy!

    If you feel tired and drained (think sloth), water can act as quite the picker-upper. When you are dehydrated your body feels tired. Water does literally the exact opposite and the right amount of it can really give you a good kick in the butt. Water helps your blood transport oxygen to your cells, so feed your body what is wants and needs!

    Lower stress

    Most of your brain tissue is water, did you know that? So if you are dehydrated your mind is stressed and in connection so is your body. When you are thirsty you are a little dehydrated and that is no fun for your brain. Drinking water throughout the day steadily will give you a better sense of calm and therefore help you to focus better.

    Muscles

    When you drink water it helps to stop your muscles from cramping; think of it as muscle lubrication. So if you are drinking water, you can play sports and be more active for longer! This makes recess extra fun.

    Help your skin

    Yup, you’re pretty young, but it’s never too early to start thinking about healthy skin. And hydrated skin is happy skin. Drinking lots of water hydrates your skin cells and makes you look younger; it also improves circulation giving you a pretty sweet glow.

    Digestion

    Being gassy and irregular is uncomfortable. Who needs it? Water will help you dissolve waste particles and send them through our body’s digestive tract smoothly. This will help you to cut down on stomach pains and uncomfortable bathroom breaks.

     Source:

    http://www.webmd.com/diet/features/6-reasons-to-drink-water#1

     

  • Why am I so tired all the time?

    Why am I so tired all the time?

    First, the obvious answer: you aren’t getting enough sleep. The ideal length of your sleep should be from 7-8 hours. But getting enough sleep isn’t the only thing that contributes to you being fatigued. Proper nourishment, activity, and stress can all be factors in you feeling tired. If you are constantly tired, here are a few things that might help.

    Exercise

    If you’re tired, exercise is probably the last thing you want to do. But getting enough exercise is important for your overall health. Even just taking the stairs a few times a day is a good start. Try to incorporate as much activity as you can into your everyday life. Things like walking to school or the store, going for a walk with you dog, or playing a sport can all have a huge impact on your overall health. Try going out for a walk, if you have the time. It might just help, and if not, at least you’ll have a couple of minutes to relax while you’re walking.

    Diet

    No, this doesn’t mean to go on a diet. It means to watch your diet. Eating too much junk and fast-food isn’t good for you. Eating healthier foods than that isn’t really too hard. Eating just a little bit better shouldn’t be difficult, but it can make all the difference. Poor diet is one of the biggest causes of fatigue, and once you address that cause, you can start to feel better in no time. Besides, eating a nice home-cooked meal has a certain satisfaction to it.

    Keep your stress low

    This is probably by far the hardest piece of advice to follow in high school. With so many assignments and factors that you have to juggle, it’s pretty hard to keep a handle on your stress. But high stress is another leading cause of fatigue – and for good reason. Stress just seems to drain your body and your mind. But keeping ahead of your assignments, taking some time to yourself, and getting help with your work from your friends can help you keep that stress level down.

    Don’t isolate yourself

    Humans are social creatures – we need to socialize to thrive. Take some time to hang out with your friends or go out and meet people. Just being around your friends can help you feel better. As long as you’re getting your work done and are on track, you can only benefit from hanging out with friends.

    Don’t drink so much coffee.

    Coffee isn’t good for you – its actually quite bad. Try to avoid drinking it when you can, or to stop drinking so much. Drinking a cup every so often isn’t bad, but drinking coffee everyday can have some nasty side effects – including fatigue. If you simply can’t live without it, try something that has a lower concentration of caffeine.

    Being tired sucks. Nobody wants to go through their day like they’re a zombie. But with just a few adjustments to your lifestyle, you can get on track and start feeling well again.

  • Career Profile: Cardiovascular Perfusion

    Cardiovascular perfusion is probably one of those health care professions you have never heard of. These individuals are an integral member of open-heart and thoracic surgery teams. Now let’s dive into the details of what cardiovascular perfusionists do and how to become one.

    What is the role of a cardiovascular perfusionist?

    The primary responsibility of cardiovascular perfusionists is to operate a heart-lung machine (1). In open-heart and thoracic surgeries, these machines take over breathing and blood pumping for the patient, whose heart needs to be stopped in order to be operated on. In addition, cardiovascular perfusionists monitor the patient’s breathing and circulation. If anything is irregular, they must take the necessary corrective actions. The scope of practice of cardiovascular perfusionists also include administering intravenous fluids, blood products, and anesthetic drugs.

    Where do cardiovascular perfusionists work?

    Cardiovascular perfusionists work in hospitals, specifically ones that perform open-heart and thoracic surgeries.

    How do you become a cardiovascular perfusionist?

    This is a rather specialized health care profession, so currently Canada only has three training programs, offered by the Michener Institute of Education at UHN, the University of Montreal, and the British Columbia Institute of Technology. You should check the specific details of each program, but generally, they last two years and require applicants to have at minimum a Bachelors of Science degree. Registered nurses and respiratory therapists can also upgrade their skills using one of these programs.

    Now that you know more about this health care profession, you should consider the field of cardiovascular perfusion if you are interested in health care, especially surgery, cardiology, and physiology.

    References:

    1. http://www.uhn.ca/healthcareprofessionals/Meet_Professions/Cardiovascular_Perfusionists
    2. http://michener.ca/program/cardiovascular-perfusion/
    3. http://www.bcit.ca/study/programs/6820ascert
  • Catching Z’s: Keeping your sleep routines in check

    Catching Z’s: Keeping your sleep routines in check

    Whether you have a set bedtime or just go to bed “whenever”, sleep is certainly an important part of your life. Getting rest is crucial for both your physical and mental well-being and helps you recharge for the morning ahead. Staying up late might be fun, but sometimes it’s not worth it to wake up groggy and miserable after watching too many movies into the wee hours of the morning.

    Have you ever considered how important it is to keep a regular sleep schedule? Your body runs on an internal 24-hour clock, called a circadian rhythm, which means it naturally gets used to doing things like sleeping according to the time of day (or the amount of light or darkness outside). If you’ve ever experienced jet lag, you’ll know how off-kilter you feel when your rhythm is thrown off: it’s totally unpleasant to be exhausted at noon and wide awake at midnight, just because you’re suddenly in another time zone.

    That means it’s important to keep your sleep rhythm regulated according to your own day, which includes going to bed around the same time every night, and waking up around the same time every morning. Chances are you already do something similar when you’re following your regular school schedule (and you just stay up later on Fridays and sleep in on weekend mornings). If you keep your sleep schedule on track, you won’t have any trouble feeling awake when you need it the most.

    Sleep is important at all stages of your life, especially during your time in elementary school. However, the stakes will be much greater when you’re cramming for high school exams, or writing big university papers, or trying to get up bright and early for your first job. To achieve all that you want to do in the coming years, you’re not only going to need a lot of energy, but you’re going to need it in regular and dependable bursts. In that way, cultivating your sleep patterns today can definitely help you out in the future—you’ll already be used to keeping yourself well rested and ready to go.

    To make sure you’re getting the most out of your rest, be proactive about your sleep habits. Set a 30-minute window for yourself in the morning and evening, and try to wake up and go to sleep within that time frame each night. You can even keep track of how many days you do this, and see if you feel better after some time on a regular sleep schedule. (In order to stick to your plan, it helps if you plan all your morning and evening activities around that window; e.g. you could brush your teeth around 10 minutes before lights out.)

    Finally, of course you can have a couple of late nights—sleepovers aren’t very fun when everyone has to be in bed by 9. Just make sure that waking up at noon doesn’t become a bad habit, and you’ll be good to go.

  • Your Rest Is up to You: Sleeping and your Health

    Your Rest Is up to You: Sleeping and your Health

    Why do we sleep? Scientists still are not exactly sure what the answer is. What we know for sure is that we definitely need rest. Yet humans are a peculiar species – in our rush to get an assignment done or squeeze in one more social outing, we often intentionally deprive ourselves of relaxation.

    Students aged five to twelve years old get around 9.5 hours of sleep on average, which is just shy of the 10 or 11 hours that experts recommend. This is as detrimental to health as skipping meals or a lack of exercise. Getting rest allows the body to repair many of its functions, including healing, growth, and the immune system. We get irritated when hungry and have a harder time getting moving with less physical activity. Similarly, sacrificing rest negatively affects memory, mood, alertness, and responsiveness. The benefits gained from a couple of extra hours of studying or socializing are frequently outweighed by the consequences of the rest we were deprived of.

    School, work, and social responsibilities will not simply disappear. However, there are a few steps you can take now to help give yourself a bit more rest. Get some exercise during the day. An intense workout right before bedtime will make you too alert to sleep, but cardio, strength training, hiking, or running in the morning or afternoon can be very helpful. This aids your body in general and will actually provide better rest come nighttime.

    Caffeine is an obvious culprit of sleep deprivation, but it can also disrupt rest even if you consume it earlier in the day. Caffeine from coffee, tea, and soft drinks lingers inside of you for hours and can cause havoc on your body’s natural rhythms. If you are having difficulties relaxing, consider cutting caffeine out of our diet entirely.

    Pay extra attention to your diet in general. Eating a large breakfast helps prevent overeating at night or trying to relax with too little food in your system. This discomfort can prevent your body from optimal rest. When you are ready for a respite, ensure you have an ideal space for that. Do all your homework at a desk or in a room other than your bedroom to ensure the bed itself is only used for relaxation and sleep. This will help your body associate the bed with that purpose.

    In the evening, turn off all screens or change your phone’s brightness to warmer colours. Build a nighttime routine, such as a cup of tea followed by brushing your teeth, and stick to that regime daily. Your mind will associate those actions with rest, and in turn help ease you away from the stresses of the day.

    Giving your body a chance to recover is critical for succeeding in the things you want to do when rested. Little changes to your routine can make a big difference. With a more prepared and recovered body, your days will be filled with much more potential.

    Sources:

    KidsHealth. What Sleep Is and Why All Kids Need It. http://kidshealth.org/en/kids/not-tired.html

    NHS. Children’s sleep. http://www.nhs.uk/livewell/childrenssleep/Pages/childrenssleephome.aspx

    Secor, Melinda. Why Is Rest & Exercise Important for Children? LiveStrong. http://www.livestrong.com/article/344565-why-is-rest-exercise-important-for-children/