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TUESDAY, DECEMBER 10, 2024
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SILVER THREADS SERVICE
10 TIPS TO GET THE MOST OUT OF YOUR SAUNA EXPERIENCE
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ime in the sauna can be a great way to brighten your mood on a winter day, recover from sport, or just warm up! Sweating it out in the sauna offers a relaxing way to improve your health, detoxify, and relieve stress. Here are 10 tips to help you reap the most benefits from your sauna experience: 1. Stay Hydrated: Drink plenty of water before and after your sauna session. The heat causes sweating, which can lead to dehydration, so it’s crucial to replenish lost fluids. 2. Shower Beforehand: A quick shower before entering the sauna helps open your pores and prepares your skin for detoxification, maximizing your session’s cleansing effects. 3. Unplug to Recharge: At RITUAL Nordic Spa, we are a digital free space. Embrace the rhythm of going through the circuit, and be present and with your sauna mates. 4. Take it Slow: Start with shorter sessions, 10-15 minutes, and gradually increase the time as your body adapts. Listen to your body—if you feel dizzy or uncomfortable, step out. 5. Alternate Hot & Cold: Move between the hot sauna and cold water. This helps boost circulation and invigorates the body. 6. Stretch or Meditate: The warmth of the sauna helps muscles relax, making it a great place to practice gentle stretching or meditation to clear your mind. 7. Avoid Heavy Meals: Try to avoid eating a heavy meal before your session. Instead, have a light snack to fuel your body without discomfort.
8. Bring a Towel: Sit or lie on a towel to absorb sweat and maintain cleanliness. It also makes your sauna experience more comfortable. 9. Stay Consistent: Regular sauna use can lead to better longterm benefits. Aim to integrate sauna sessions into your weekly wellness routine for consistent detoxification and relaxation. 10. Rest and Rehydrate: After your sauna, take time to cool down and relax. Drink water, or try an electrolyte-rich drink, and let your body recalibrate. Enjoy some stress-reducing and immune-boosting treatments at RITUAL Nordic Spa. We are an urban sauna house in downtown Victoria. Try our Nordic Circuit with sauna, steam, cold plunge, Nordic bucket shower, salt lounge and outdoor patios. Also offering RMT Massage and Private Sauna Suites. A great way to build your hot/cold practice or spend time with friends. All you need is your swimsuit! Learn more at: RitualNordicSpa.com
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2025 Resolutions for the 55 Plus Crowd
is the season to eat, drink and be merry! Enjoy this time of year, spend time with the people that bring you joy, spend time outside, and cozy nights at home. It is okay to let go of routines. Make the best of the season. The new year will be here before you know it. Silver Threads Service is a charitable, not-for-profit organization that serves individuals 55 Plus. We operate two Centres, one in Victoria and one in Saanich and beginning in January have a number of health and wellness programs to bring new life to your fitness goals. If you are a regular exerciser, or aspire to be, we are here to help. Our Winter 2025 Program Guide is now available, and registration is underway for the January to March session. There are 100 weekly programs and over 30 monthly events, everything from health and wellness to Creative Arts, Education, Music and more. Visit www.silverthreads.ca to view the Guide online. Wellness Programs at the Victoria Centre include an Evening Gentle Pilates class on Thursday nights at 5:00pm. This is suitable for beginners and will strengthen your core and improve mobility and posture. A perfect class for those who are looking for an after work pick me up. During the day, on Mondays Standing Tall: Posture & Core Stability will enhance your spinal health in an 8-week series. This is great to improve flexibility and relieve tension. At the Saanich Centre we are pleased to announce a new sports program to our menu! Badminton will run on Tuesday afternoon and equipment and instruction will be provided for Beginner level play. Might be time to switch up your Pickleball and try something new?
Health,Wellness & Social Programs for 55+ Helping older adults fit in since 1956 Visit www.silverthreads.ca for more information Saanich Centre 286 Hampton Rd. | 250 382-3151
Victoria Centre 1911 Quadra St. | 250 388-4268
There are nine fitness classes each week. A good starting point for those who are returning or beginning to exercise is the Chair Fitness Monday and Thursdays from 10:00am to 11:00am at the Saanich Centre, it is primarily a seated class. Functional Fitness is primarily a standing class and is offered Monday and Thursdays from
our tteam wishes you
Happy Holiday H d ys!!
T e, ND Jenna Dhillon, ND Alberta Putney utney, RN Caitlin St.Pierre re Krristten Bovee Naturopathiic + Na IV Th T erapy M Medical Aesthe etics N t a Naturopathic dicin Ae esth hetic Med ne ne + Medicine tu Acupuncture
Holiday Split Word Game If you are ready to amp up your cognitive function and take a proactive approach to your brain health, Silver Threads Service offers programs that can support you in this health practice. Our Winter Programs include Dynamic Discussions and Brain Games. These programs are for those 55+ who would like to enhance their memory skills in an active and social group setting. Call 250 382-3151 or visit www.silverthreads.ca for more information. Use the Holiday theme and make words from the syllable fragments in each square. Cross out each grid as you use it. ily
ring
cake
king
letoe
cele
dition
sent
fam
deer
key
re
bration
rein
mist
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gathe
pre
ration
ba
joice
deco
fruit
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5 Tips to Manage Stress Through the Holidays
he holiday season is a cherished time for many; however, it also brings a great deal of stress and anxiety, which is why it is important to have the necessary tools to manage these feelings if they happen.
4. REGULATE YOUR NERVOUS SYSTEM
Here are five tips to help you navigate the season with ease: 1. PRIORITIZE SELF-CARE Taking care of yourself is key to being able to care for others. Set aside time for activities that help you recharge. Whether it’s alone time, a walk, deep breathing, self-guided acupressure, a massage, or time with loved ones, self-care is different for everyone. I recommend keeping a goal diary, where you can write down five personal goals to achieve within a set time. This can help with accountability and keeping you focused on your well-being.
2. LEARN TO SAY “NO”
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Overcommitting can lead to burnout. It’s important to set realistic expectations and prioritize your time and energy. Saying “no” to some
events allows you to focus on what truly matters and prevents stress from overcommitting. The stress of overbooking and reducing your personal time keeps cortisol levels elevated, leaving you at risk for increased health concerns and a depressed immune system. Protect your personal time to enjoy the season and stay healthy. 3. SUPPORT YOUR GUT HEALTH The holidays often involve indulgent foods that can lead to digestive discomfort. You can still enjoy all the sweet treats, but try pairing them with a digestive enzyme, or finish the evening off with a herbal infusion or l-glutamine to reduce uncomfortable symptoms. You can also tackle this issue with foods, increase the number of fermented foods (kimchi, sauerkraut, coconut kefir, tempeh) to help boost the diversity of gut bacteria. If you have concerns about food sensitivities, working with a Naturopathic Doctor can help identify the root cause. Enjoying food without stress should be the goal—don’t let digestive worries take away from the fun.
The Vagus nerve plays a key role in regulating the body’s stress response. When you feel overwhelmed, use simple techniques to help reset your nervous system. Try cold exposure (finishing your shower with 30 seconds of cold water), singing or humming, box breathing (inhale for 4 seconds, hold for 4, exhale for 4), or incorporate physical activity you feel you can commit to; walk 30min every day and switch between strength and high intensity interval training. These activities can help calm your mind and body during moments of stress, helping to keep you grounded. 5. SUPPORT YOUR ADRENALS Your adrenal glands produce cortisol, the hormone released during stress. Chronic stress can lead to adrenal exhaustion, disrupting your sleep and making it harder to cope with stress. The months leading up to the holidays are a great time to support your adrenals. Consider adding supplements like ashwagandha, L-theanine or magnesium to your routine. If needed, consult with a Naturopathic Doctor about therapies such as adrenal glandulars or IV therapy. By focusing on self-care, setting boundaries, supporting your gut and adrenal health, and regulating your nervous system, you can be better equipped to enjoy the holiday season without feeling overwhelmed! Dr. Jenna Dhillon, ND Hydrate Wellness Centre
Answers: celebration, family, turkey, baking, present, decoration, gathering, mistletoe, rejoice, tradition, fruicake, reindeer
Finnish Sauna Tradition in Downtown Victoria
Partnership Programs We are pleased to partner with a number of Community Organizations to deliver programs and services to older adults in the community. Sharing resources and expertise is a win-win for everyone. This Winter we highlight new and returning partners. Target Theatre is a group of mature actors who create and perform entertaining and educational plays on seniors’ issues to increase awareness of topics relevant to an aging population and to contribute to fostering healthy communities. The first performance at the Victoria Centre is “4 Get Me Notes” on January 13th. Island Deaf and Hard of Hearing is returning with the “Let’s Talk” Speechreading Program at the Victoria Centre starting January 15th. If you are struggling to understand conversations even with hearing aids there are strategies to help. Kidney Foundation will bring the “Walking to Wellness” to help those living with low mobility or a chronic disease lead a healthy, active life. This free program is open to public. For more information call 250 388-4268.
Brain Power Challenge
Too Young for Bingo? Too Old for Break Dancing? Join us at Silver Threads Service
10:00am to 11:00am at the Saanich Centre. At the Victoria Centre Functional Fitness is offered 5 days a week Monday to Friday from 10:00am to 11:00am. Call to reserve your space in any of our classes. Other health programs include Essentrics, Chair and Gentle Yoga, T’ai Chi, and Qigong. After a brief hiatus we are pleased to welcome back the Silver Threads Singers to the Saanich Centre on Tuesday mornings. This is a mixed, nonauditioned choir that practices weekly and performs in the community. At the Victoria Centre Brett MacDonald bring her Improv classes back, with Improv: Rediscover Play first up starting Thursday, January 16th. Always a good time! Registration is well underway and you can sign up in person, by phone or online. Our Saanich Centre is located at 286 Hampton Road, in the Tillicum Gorge neighbourhood and can be reached at 250 382-3151. Our Victoria Centre is located at 1911 Quadra Street, near the Police Station and can be reached at 250 388-4268.