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Get Outside: Health and Wellness Benefits of Outdoor Activities

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Why Spending Time Outdoors is Important

As the weather gets warmer and daylight hours extend, many of us look forward to spending more time outdoors. And why not? It’s fairly common knowledge that being outside is good for us but what exactly are those benefits and how do they work? This article summarizes the positive health effects of spending time outdoors and why it should be a priority.

You may have heard of ‘nature deficit disorder‘, a term coined by journalist Richard Louv in 2005. Although not an official diagnosis, the phrase is gaining popularity as something that many face today. Modern lifestyles and technology often keeps us indoors or sedentary for longer than is good for our bodies and minds. Taking time in nature can counteract the detrimental effects of physical inactivity and staring at a screen, and unlock a wealth of other advantages that are easily and quickly accessible. 

The Science of Stepping Out: Uncovering the Benefits of Outdoor Activities

A Physical Activity Surge

Being out doors helps keep our bodies moving. Statistics Canada insights reveal that each hour spent in nature significantly enhances our physical activity levels. Specifically, an hour outside is associated with seven more minutes of vigorous activity, an extra 762 steps taken, and a reduction in sedentary behaviour by13 minutes. 

Blood Pressure and Cardiovascular Health:

Nature’s serene settings offer more than just visual appeal; they are instrumental in promoting cardiovascular health. Research shows a strong correlation between time spent in nature and a decrease in blood pressure, compared to urban settings. This phenomenon was even observed in those spending as little as 30 minutes outdoors. 

Breathing Easy - the Air Quality Advantage:

Our indoor environments often fall short in providing optimal air quality. The comparison between indoor and outdoor air underscores a critical advantage of spending time outside. When we are outdoors, we expose ourselves to cleaner air, mitigating the risks associated with indoor pollutants—another testament to the health benefits of spending time outside

Mood Boosting:

There is extensive research documenting the positive psychological effects associated with spending time in forests and natural landscapes. Some of the benefits documented include reduced mental fatigue, irritability, and stress. Forest bathing and forest therapy are also gaining popularity as awareness of their associated health benefits, continue to grow. 

Cultivating Social Bonds:

The great outdoors naturally fosters social interaction and community building. This dynamic not only combats loneliness but also enhances our overall social well-being, showcasing another facet of the benefits of outdoor activities.

Nature’s Pharmacy Strengthening Immune Function:

The forest air, rich with phytoncides from trees and soil, acts as a natural booster for our immune system. A study in Japan highlighted a significant increase in Natural Killer (NK) cell activity following forest visits, underlining the long-lasting immune benefits of outdoor activities.

The Antidote to Stress:

Increasing our exposure to the outdoors has been shown to reduce cortisol (also known as the stress hormone), directly impacting our body’s stress levels. Being in nature offers a natural remedy to the pressures of modern life by positively affecting our sympathetic (fight or flight) and para-sympathetic (rest and digest) nervous systems, enabling us to feel less stressed and more rested This connection between nature exposure and reduced stress and anxiety levels speaks volumes about the calming benefits of outdoor activities.

Practical Tips Sidebar: Integrating the Benefits of Outdoor Activities into Daily Life

Incorporate Walking Meetings: Blend productivity with physical activity by taking meetings outdoors.

 

Outdoor Fitness: Transform your fitness routine by exploring outdoor workouts, such as park yoga or neighborhood jogging. Check out the municipal resources – in 2023, the City of Hamilton provided free fitness sessions over the summer.

 

Family Outdoor Time: Schedule regular outdoor activities with loved ones, fostering health and connections through shared experiences.

 

Choose Green Commutes: Bike or walk to work if possible. If that’s not an option, try incorporating a partial walk whether it’s to/from the parking lot, train, or bus station, so you gain some benefits of the outdoors daily.

Conclusion: Embracing the Benefits of Outdoor Activities

Embracing the outdoors goes beyond enjoying its natural beauty – it’s a call to enhance our health and well-being by taking advantage of the physical and mental benefits that being outside provides. 

 

Start today – take a moment to step outside, go for a walk, or plan your next outdoor adventure. Even small changes can lead to significant improvements in your health over time. And if you need some guidance, the Alliance Chiropractic & Wellness team is here to help. Contact us if you have any questions regarding this article or any other health or wellness concern.

 

Original source can be found from here.

Family Day Weekend: Social Connections and Health

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Loneliness is increasingly being recognized as an epidemic, and communities around the world are trying to raise awareness of the critical role of social connections on overall health, as well as develop ways to enhance support and provide resources for those who are feeling isolated. The importance of social connections is at the forefront of public health discussions, and here, the Canadian Alliance for Social Connection and Health is developing the world’s first public health guidelines for social connection. Let’s explore the importance of meaningful relationships and how they can enrich our lives.

The Growing Concern of Loneliness

Loneliness and social isolation are not just emotional states affecting our minds, bodies, and behaviours, but they are also associated with serious health risks such as heart disease, stroke, dementia, depression, and anxiety. 

Social Health Guidelines: A New Public Health Frontier

Recognizing the epidemic of loneliness, experts are advocating for public health guidelines that prioritize social connections. Similar to existing guidelines for healthy eating, exercise, and alcohol consumption, social guidelines aim to improve our overall health and happiness by suggesting ways to integrate and maintain social relationships into our daily lives.

Seven Key Strategies for Healthy Social Connections

In response to the loneliness epidemic, several strategies have been identified to foster healthy social connections and combat isolation.

1. The Magic Number of Friendships
Maintaining three to five close friendships is essential. These relationships provide a safety net in times of need and are associated with lower levels of loneliness, anxiety, and depression.

2. The Ideal Amount of Social Interaction
Aim for one to three hours of social interaction per day. This can include simple activities like chatting with a neighbor or a phone call to a friend, fostering a sense of community and connection.

3. Prioritizing Quality Time with Loved Ones
Spending time with close friends and family fulfills our most important relational needs. It’s vital to balance your social energy and invest in these strong, warm relationships.

4. Embracing Diversity in Social Networks
Diversity in social networks, including both strong and weak ties, enriches our support system. Engaging with a variety of individuals in different contexts provides unique types of support and connection.

5. Recognizing the Risks of Solitude
Living alone increases the risk of loneliness. If you live alone, actively seeking and prioritizing social relationships is especially important for your health.

6. Rekindling Old Friendships and Making New Ones
Keeping and maintaining relationships requires effort. Renewing old friendships and engaging with new people ensures a dynamic and fulfilling social life.

7. The Importance of Solitude
While social connections are vital, solitude also plays an important role in our well-being. Time alone is necessary to recharge and meet personal needs, contributing to a balanced social life.

Conclusion: A Collective Approach to Social Health

Addressing loneliness requires a comprehensive approach. Public health guidelines for social connection offer a foundation for improving individual and societal well-being. By developing and adopting social connection guidelines, we can enhance our health, happiness, and quality of life.

At Alliance Chiropractic, we understand the importance of social health to overall well-being. If you are seeking guidance on fostering healthy relationships or managing feelings of loneliness, our team is available to suggest resources and support options. Contact us and together we can build stronger connections for a healthier community.

Original article sourced from Greater Good Magazine.

Rethinking Alcohol: New Research Challenges our Traditional Beliefs

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Are you questioning the health effects of alcohol on your body? Recent research findings are challenging the traditional belief that moderate alcohol consumption is beneficial. Let’s shed some light on these evolving insights.

Rethinking the Cardiovascular Health Benefits of Alcohol

The notion that moderate alcohol consumption is heart-healthy has been a longstanding belief. However, recent research findings paint a different picture. When studies showing cardio-protective benefits of alcohol were further analyzed, the results were notable. Individuals who stopped drinking due to health reasons were excluded from studies and only alcohol drinkers and non-drinkers were compared, no cardio-protective value from alcohol consumption was found. This suggests that moderate alcohol consumption does not provide any heart health benefits as once believed. 

Alcohol and the Growing Concern of Increased Cancer Risk

There is also a known connection between alcohol and cancer but surveys indicate that people are not aware of the link. Although this appears to be changing, largely due to the recent completion and publication of findings from several major global studies. Aa detailed 2021 report published in Lancet Oncology revealed that alcohol consumption is linked to a higher risk of several cancer types. Notably, even moderate drinking was shown to elevate these risks. The American Cancer Society’s updated guidelines now recommend avoiding all alcohol to minimize cancer risk, reflecting the seriousness of these findings.

Alcohol and Brain Health: A Neurotoxic Impact

The effects of alcohol on brain health are becoming clearer. Recent research involving advanced imaging techniques has shown that even moderate alcohol intake can lead to reductions in gray matter volume and functional connectivity. These changes are associated with memory decline and dementia, highlighting the need for caution with alcohol consumption.

Alcohol's Role in Mental Health

Beyond its physical health impacts, alcohol also affects mental health. While some may use alcohol as a coping mechanism for stress or anxiety, it may actually exacerbate some of these conditions over time. Understanding the psychological effects of alcohol is also an important factor in holistic health management.

The Final Word about Alcohol

The latest research on the health effects of alcohol suggests that the risks may outweigh the benefits. Whether it’s heart health, cancer risk, brain function, or mental well-being, alcohol appears to play a significant role. As research continues and we learn more, limiting our alcohol consumption may be one important way to optimize and maintain overall health and wellness.

Have More Questions?

At Alliance Chiropractic, located in the heart of Ancaster, Greater Hamilton Area, we believe good health begins with knowledge. Providing our patients with the resources and information they require to make informed decisions, is one way we support our patients as they work towards achieving their wellness goals. Have questions about the information in this article or anything else related to your health, get in touch. Our team of experts offer personalized, holistic advice, and treatment strategies to address your unique needs and health goals. 

For more information, visit the source:https://www.medscape.com/viewarticle/965387

Is there a Better, Lower-Cost Option for Mild to Moderate Depression? The Mindful Way Through Depression

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The Mindful Way Through Depression

The incidence of mental health illness appears to be on the rise worldwide, with depression being a leading cause of disability. Research on effective treatment options continues and non-pharmaceutical interventions such as Cognitive Behavioural Therapy  are often recommended as a form of treatment for patients suffering from mental health disorders. 

For many, depression looms like a heavy cloud that is difficult to  shake off. A recent study involving 410 patients compared two forms of Cognitive Behavioural Therapy: 

  1. Mindfulness-based cognitive therapy self-help (MT) vs.
  2. Practitioner-supported cognitive behavioural therapy self-help (CBT)

The findings may surprise you.

Details of the Research Study:

The study recruited patients from 10 publicly funded psychological therapy service clinics in England who were split into MT and CBT treatment groups. Patients received either a MT or CBT based self-help workbook, and were supported by six structured phone or in-person sessions with a trained psychological well-being practitioner. Depression symptom severity was measured after 16 weeks. 

Clinical Outcomes:

Between MT and CBT patient groups, a clear difference emerged. Patients from the MT group saw significant improvements in their depression and anxiety symptoms compared to the CBT group.

Long-Term Follow-Up:

At the 42-week check-in, the MT group maintained superior results in both depression and anxiety symptoms, however, the gap had narrowed a bit. The researchers noted that this could be the result of patients from CBT group having greater access to post-intervention psychological therapy 

Cost Comparison:

Another notable difference was that MT treatment cost £526 less (approximately $886 Cdn) per patient. These cost savings are significant at an individual level and in terms of overall health care cost savings.  

Conclusion:

MT intervention not only provided better clinical outcomes but was also a more cost-effective treatment option compared to CBT for individuals suffering from mild to moderate depression.  From a mental health management perspective, MT could be a game changer.

Eager to learn more about the mindful way through depression? Get in touch with your primary health care provider. Many treatment options exist, and our team is available to help you find the right option for you. Share this post to educate others on the latest research, and let’s step into a brighter mental space together.

For reference, original article: https://www.medscape.com/viewarticle/990298

Exercise and Mental Health: Why Moving More Can Lift Your Spirits

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The truth behind Exercise and Mental Health

Hey Alliance Allies! You know that feeling after a good workout? The one where your body feels refreshed and your mind feels boosted too! Researchers from the University of South Australia recently found that : exercising can help our minds just as much, if not more than, some medications. Want to know how? Keep reading our blog and if you want to stay updated on the latest research and news in health and wellness, be sure to subscribe to our newsletter for more up to date information!

Why Exercise is a Big Deal for Your Mental Health

Exercise is most often associated with physical benefits such as weight loss, muscle toning, and improved cardiovascular health. But did you know exercise can also affect our minds and mental health too? Dive deeper into the connection between exercise and mental health, and unravel an entirely new world of benefits. The chemical changes exercise ignites in our brains release endorphins, our body’s natural mood elevators. Think of these as nature’s antidepressants. If you have ever felt an emotional high after a workout, that is the endorphin magic in action. Research findings like those from the University of South Australia, drive home the point that when talking about exercise and mental health, the benefits are tangible and potentially more powerful than those from medications.

Who Benefits the Most?

The best part? The benefits of exercise are universal because exercise does not discriminate. Whether you are navigating the emotional rollercoaster of pregnancy or postpartum recovery, grappling with physical challenges like HIV or kidney disease, or simply facing the blues on an off day, exercise can offer a slice of solace. It is not just a remedy reserved for those diagnosed with mental health concerns. Each of us, regardless of our life circumstances, can benefit from the transformative power of exercise. In a world filled with complexities, how reassuring is it to know that a simple jog or dance session can be the emotional boost or needed silver lining to our day?

What Kind of Exercise Works Best for Mental Health?

The beauty of exercise is in its sheer potential. Your health and what works best for you, is as unique as you are. There is no prescriptive formula that is applicable to everyone. For some individuals, high-intensity interval training (HIIT) sessions may offer the best relief. Others may find solace in the calming embrace of yoga or the rhythmic flow of Pilates. For some, even a simple walk in the park can do wonders. The key is consistency and finding what resonates with you.

Exercise vs. Traditional Treatments

The realm of mental health treatments is vast ranging from therapy sessions to medications. However, research continues to show that exercises are effective and can have a greater positive impact on mental health. The Australian team’s research showed that physical activity was especially effective for improving symptoms related to depression, anxiety, and distress. While all levels of exercise appeared to show positive results, the greatest benefits were experienced by those with depression, pregnant and postpartum women, healthy individuals, and patients with human immunodeficiency virus (HIV) or kidney disease.

These findings reinforce that exercise should be considered as part of an overall mental health treatment plan. . It is not about negating the value of traditional treatments but recognizing and harnessing the benefits of physical activity. 

Final Thoughts

The next time you may be feeling a bit off, remember there is a link between exercise and mental health. Maybe ditch the couch and go for a walk or try a new dance class. Your brain will thank you!