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Tips for Managing Stress as We Return to ‘Normal’
Every year brings its own range of stress-inducing uncertainties, and perhaps 2021 has had more than the usual. With new COVID variants and the return to regular life not being linear, shutdowns and other limitations have been worrisome for over a year. For some, the worries are about health and safety of loved ones, impact on income and employment, and future plans. To varying extents, we are all dealing with these situations. Now that autumn is here with children going back to school and other adjustments, what steps can we take to manage stress? The Mayo Clinic suggests a number of strategies for managing the stress in our lives. The first is taking regular exercise, noting that it increases the production of “feel-good” neuro-transmitters called endorphins, that help regulate our flight-or-fight responses, boost our immune systems, and provide the opportunity for meditation in motion. The second is practising relaxation techniques such as deep breathing, meditation, tai chi, and yoga. Mental health therapist Zoe Clews suggests the 4-7-8 breathing technique that involves breathing in for four seconds, holding the breath for seven seconds and exhaling for eight seconds. The third is maintaining a sense of humour. Aside from humour allowing us to reframe or perceive the stressors in our lives, laughter itself has many positive attributes, including increasing those endorphins, activating and relieving our bodies’ stress responses, improving mood and increasing personal satisfaction. The fourth is spending time with our family and friends. One of worst negative effects of social distancing and shutdowns is that many of us have been become more isolated from our usual social networks. Even if the usual physical gatherings are still not possible for you, make use of technology and ingenuity for feel-good interactions.
The fifth is setting aside time for hobbies such as gardening, cooking, scrapbooking, reading, and making music and art. Mayo Clinic notes that certain inactive hobbies or ways of reducing stress such as watching television, video-gaming, and internet-surfing may seem relaxing but may actually increase stress in the long-term. AIM has a range of products that can help with the management of stress, support the immune system, and maintain general good health. These include: • Composure helps to maintain neuro health, provides a safe and effective way to reduce tension, and relieves nervousness and unrest. • GinkgoSense helps to enhance cognitive function, improves neuroplasticity, provides powerful antioxidants, and helps maintain mental acuity. • Proancynol 2000 provides a powerful source of antioxidants that support general good health and maintain a strong immune system, reduce free radical damage, and increase energy. • Peak Endurance helps to maintain proper muscle function and connective tissue formation, increases energy levels, reduces fatigue, and stimulates blood flow to peripheral sites. Reference: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stresssymptoms/art-20050987
Protecting Your Memory Many people forget things occasionally; however, changes in memory and signs of forgetfulness are more noticeable around age 50. The structure of the brain and its ability to process information change as your body ages. In fact, memory and brain health are tied closely with overall body fitness. Memory difficulties could be the results of stress, inadequate sleep, pain and “We’re now seeing people in their fifties, and even their forties and late thirties, with early signs of cognitive decline,” says Dale Bredesen, MD, a neurologist who created an approach to predict and prevent cognitive decline through holistic lifestyle changes. “Health issues associated with cognitive decline and memory loss have been increasing at alarming rates among people between the ages of 30 and 64.” Although there is no guarantee for preventing memory loss or cognitive disorders, there are simple ways to help protect and sharpen your memory.
2. Get enough sleep
1. Exercise regularly Regular exercise increases blood flow and oxygen supply throughout your body, including the brain. During exercise, your brain produces substances such as mood-boosting serotonin, and norepinephrine, which helps maintain the function of the brain and improves alertness and memory retrieval. Health Canada recommends at least 2.5 hours, spread throughout a week, of moderate to vigorous aerobic activity such as jogging, brisk walking, yoga, etc.
While you sleep, your brain is busy sorting, consolidating and storing information from the day’s events. This is an important process for creating long-term memories for future use. When you sleep well, your body is fully rested physically and mentally, allowing the ability to pay attention, learn new things, and retrieve information you have learnt previously.
3. Manage stress Chronic stress can lead to the shrinkage of the prefrontal cortex, the area of the brain responsible for concentration, decisionmaking and judgment, thus a path is set for serious mental problems and memory decline. Exercise, restful sleep, social connections help alleviate stress and optimize memory.
At Any Age
5. Cut out sugars
4. Eat a plantbased diet A plant-based diet that contains large amount of fruits, vegetables, whole grains, nuts, and legumes is best for your brain, your heart and overall health. There is a robust support for the beneficial effects of a plant-based diet on metabolic measures in health and disease. Initial studies proposed plant-based diets may modulate gut microbiome diversity, which has raised interest in exploring putative effects on cognition and behaviour linking diet and cognition via the microbiome-gut-brain axis.
High sugar/high fat diets can cause hyperglycemia (high blood sugar), one of the main characteristics of insulin resistance – a condition in which your cells, including brain cells, stop responding to insulin. Chronic exposure to hyperglycemia can lead to the deterioration of cognitive function and the development of cognitive impairment.
6. Supplementation Antioxidants, omega-3 fatty acids, and polyphenols are known to be beneficial for brain function. Here are a few good choices: GinkgoSense – contains ginkgo biloba which improves blood flow to the extremities, providing more oxygen and nutrients for brain cells. Curcumin has powerful inflammation-fighting properties that may be helpful in maintaining healthy cognitive function. Curcumin may also help improve cognitive function by increasing a growth hormone in the brain called brain-derived neurotrophic factor (BDNF).
CoCoa LeafGreens – cocoa contains a mix of polyphenolic compounds which may have a positive impact on blood pressure and insulin sensitivity. The green leaves provide phytochemicals with antioxidant and inflammation-reducing properties that may boost cognition. AIMega – organic seed oils provide essential omega-3 fatty acids that help with
responsiveness and cognitive function.
BarleyLife – young barley grass juice powder contains natural plant flavonoids – lutonarin and saponarin that serve as powerful antioxidants. References: • https://www.health.harvard.edu/healthbeat/protecting-memory-strategies-forhealthy-brain-aging • https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/ art-20046518 • https://www.canada.ca/en/public-health/services/publications/healthy-living/ physical-activity-tips-adults-18-64-years.html • https://www.psychologytoday.com/ca/blog/memory-medic/201103/how-sleephelps-memory • Lee, H., Seo, H., Cha, H. et al. (2018). Diabetes and Alzheimer’s Disease: Mechanisms and Nutritional Aspects. Clin. Nutr. Res., 7(4):229-240. DOI: 10.7762/ cnr.2018.7.4.229
• Medawar, E., Huhn S., Villringer A. et al. (2019). The effects of plant-based diets on the body and the brain: a systematic review. Translational psychiatry; 9:226-243. DOI:10.1038/s41398-019-0552-0 • Dale E. Bredesen, MD. The End of Alzheimer’s Program: The First Protocol to Enhance Cognition and Reverse Decline at Any Age. Avery, 2020. • Sarker, MR. & Franks, SF. (2018). Efficacy of curcumin for age-associated cognitive decline: a narrative review of preclinical and clinical studies. GeroScience; 40(2):73– 95. DOI:10.1007/s11357-018-0017-z
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Benefits of Probiotics and Prebiotics for Blood Sugar Management From a holistic aspect, health evolves from the gut – a factory that breaks down and absorbs nutrients from food, and eliminates the waste from the body. One of the important aspects of digestive health is the health of the gut microbiome – the collection of bacteria that live in our guts. Research is ongoing into the relationship of the gut microbiome and the health benefits of supplementing with probiotics and prebiotics for various health issues. One of the implications is that a dysfunctional gut microbiome has a direct impact on blood sugar management, contributing to type 2 diabetes risk. A 2018 study reported that probiotic supplements, which contain various strains of good bacteria, are beneficial to people with blood sugar issues. The 150 participants with
Members in Action In early September, Director Lora Wishart participated in two outdoor vendor events – Go Home Bay and the Georgian Bay Festival – promoting AIM’s superfood powders.
newly diagnosed type 2 diabetes randomly received either a multistrain probiotic or a placebo. They were evaluated after 3 and 6 months intervention for various factors, including fasting glucose, insulin levels, cholesterol, inflammatory markers such as C-reactive protein (CRP), and endotoxin levels. Endotoxins are toxins that can negatively affect your intestinal lining and disturb your gut bacteria balance. Probiotic supplementation for 6 months promoted a significant decrease in several risk factors including: • Almost 70% drop in endotoxin levels • 38% reduction in glucose and insulin levels • 48% drop in triglycerides and 19% drop in total cholesterol levels • 53% decease in CRP levels There are several systematic reviews examining the effects of probiotics and prebiotics on metabolic and inflammatory biomarkers for people with type 2 diabetes. Researchers found that probiotics show promise in helping to reduce inflammation and promote better metabolic control for people with blood sugar issues. A diet high in prebiotic-rich fibre foods and supplements can help promote specific types of good bacteria to populate in your gut, eventually helping to lower inflammation and improve blood sugar management. References: • Sabico S., Al-Mashharawi A., Al-Daghri NM. et al. (2019). Effects of a 6-month multi-strain probiotics supplementation in endotoxemic, inflammatory and cardiometabolic status of T2DM patients: A randomized, double-blind, placebocontrolled trial. Clin. Nutr., 38(4):1561-1569. DOI: 10.1016/j.clnu.2018.08.009. • Kocsis, T., Molnár, B., Németh, D. et al. (2020). Probiotics have beneficial metabolic effects in patients with type 2 diabetes mellitus: a meta-analysis of randomized clinical trials. Sci. Rep., 10 (1): 11787. DOI:10.1038/s41598-020-68440-1 • Colantonio, A. G., Werner, S. L., & Brown, M. (2020). The Effects of Prebiotics and Substances with Prebiotic Properties on Metabolic and Inflammatory Biomarkers in Individuals with Type 2 Diabetes Mellitus: A Systematic Review. J. Acad. Nutr. Diet., 120(4), 587–607.e2. DOI :10.1016/j.jand.2018.12.013
Holiday Closures AIM Canada Vancouver office and Calgary warehouse will be closed on the following holidays: • Monday, October 11 for Thanksgiving Day • Thursday, November 11 for Remembrance Day