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Fitness, vegetables, and hydration: how much is enough?

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How much fitness is enough?exercise-outside-woman-stock-today-150427-tease_72497df9c4ab67a1d1a016b22206a5af.today-inline-large

  • 150 minutes of moderate to vigorous physical exercise per week OR 25-30 minutes per day
    • Studies have shown that getting 150 minutes of activity weekly has positive impacts on over 25 chronic health conditions
    • Some of the biggest positive impacts have been on decreasing risk of diabetes, cardiovascular disease, obesity, colon and breast cancer, high blood pressure, osteoporosis, depression, and metabolic syndrome
    • Mental health benefits include improvements in intellectual functioning, anxiety reduction, well-being, confidence, and sexual satisfaction

What kind of hydration and nutrition is necessary?

  • 9-13 cups of clean water per day
    • Hydration plays a key role in mood and cognitive functions, such as alertness, concentration, and short term memory481194973
    • Water helps flush toxins out of vital organs and helps deliver nutrients throughout one’s body
  • 6-8 servings of fruits and vegetables per day
    • A Canadian study in 2010 showed that only 41% of individuals ate 5 or more vegetables per day
    • Eating well, which includes consuming the high levels of vitamins and minerals in fruits and vegetables, can boost energy and the immune system

This information is reproduced with permission from www.vendurawellness.com.

The Pain Support Group

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Hello blog readers (and I hope you are out there!)

So, for a variety of reasons, I will admit to my personal skeptism about support groups.   However, from the exploration of resources for people with Pain,  I came to the understanding they can indeed have value.

Why do I say that? I very recently had my first experience as part of a support group (and I didn’t even know it was happening!).  To make a long story short, to prepare for the possibility of being directly involved with a group on campus, I attended a facilitators workshop for group leaders and a conference for health care professionals. I am still trying to digest what I learned and the stories that I heard!! One thing  stood out – it was a community effort. As the contributors were sharing, I could see a vision for a working support group unfold.

The support group leaders came from different backgrounds, experiences and geographic locations. Their individual and collective journeys of Chronic Pain filled with heartbreak and triumph, anger and frustration, gratitude and humor.  This strong group of leaders talked of issues with treatments, wait times, sleep, injury, relationships, careers, quality of life, stigma and more.  Some had great successes with their groups, some less so.  But I personally felt overwhelming support, warmth and welcome in the most non-judgmental way.  (Hmmm, maybe they are on to something here??)

After much careful thought and consideration and as a follow-up to the events taking place in November,  we (Dalhousie HR) are launching a support group for Chronic Pain. The group will be shaped much like the one that’s on-campus for Caregivers (See Today@Dal: http://www.dal.ca/news/2016/05/25/dal-recognizes-caregivers-with-appreciation-day.html ). A portion of the group’s time together will be sharing for constructive support, with the remainder allotted to a guest speaker to present on a relevant topic. Much of how the sessions evolve will depend on the group’s interests.  Confidentiality is expected by all  – a support group is a safe space.

Learn more and register at: https://events-tm.dal.ca/workshop.php?id=1901.

Work Well,

Angela

PS Check out the Enviromental Health and Safety Expo https://www.dal.ca/news/today/2016/10/24/2nd_annual_environmental_health___safety_expo.html.

 

 

 

 

 

 

 

 

 

Working With Pain – On Campus Learning Events

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Hello all,

I’m super pleased to share the following learning event, being held on campus on November 2.  It is in partnership with the Dalhousie Pain Group and the Action Atlantic Pain Society.

Human Resources is conducting a learning session for faculty and staff facing challenges with Pain on November 2 from 12:00pm – 1:30pm in the Student Union Building, Room 224. Participants in this session will be presented with information and resources to better understand what pain is, how it may manifest in the body and options available to address the physical effects. Approaches for self-care and methods of coping will be discussed, as well as improving communication with health care providers. Participants will have the opportunity to ask questions directly to the session leaders. The goal is to empower people with pain to make better decisions to better address obstacles.

For more information on the event and to register, please visit: https://events-tm.dal.ca/workshop.php?id=1825.

Keep watch for other events related to Pain Management, such as the Food-Pain connection, throughout the month of November.

Work Well,

Angela

Links: Dalhousie Pain Group: http://medicine.dal.ca/research/pain-group.html

Action Atllantic Pain Society: http://actionatlantic.blogspot.ca/

RESEARCH: Risk and Resilience in Children of Parents with Chronic Pain

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Hello –

I am starting to meet researchers, academics,  health care professionals and advocates in an effort to get a better understanding of the resources available for faculty and staff identifying as having Pain.  It is truly impressive to hear what work is being done by such a tremendenous group of leaders right here in Halifax and as part of Dalhousie.   It is also remarkable the dedication to the person as whole, not just the mechanics of the Pain and the desire to be part of the solution.  As a person with Pain, it gives me the greatest sense of hope.

So, on behalf of one research team in particular, I am happy to pass along the following information regarding a current study:

Risk and Resilience in Children of Parents with Chronic Pain:

Parents with chronic pain and their children, ages 8-15 years, are needed for an IWK Health Centre and Nova Scotia Health Authority study. The study involves one 90-minute visit to their research centre. Parents and children will be compensated for their participation and travel expenses. Call or email to learn more! (902) 470-6906 or CPPRWest@IWK.nshealth.ca

More information is also available on this website:  http://pediatric-pain.ca/participate-in-research/.

Work Well,

Angela

Getting Off the Rollercoaster

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A couple of years ago, I started with a Personal Trainer at GoodLife. My initial motivation was to reduce stress, establish a work/life balance and get my blood pressure down. Having never really been a workout person, it made for a tough go at first. But when matched with the right trainer, I learned how to eat and actually appreciate food and to have the trust to push myself (nothing like a good sweat!). It was hard work and required constant focus (and so much self talk). But in about two years, I became a label reading, sugar-slamming foodie, who you’d find more often on the elliptical machine than at a happy hour. I even ran the Blue Nose (ok, the 5K). I was strong, energetic and in control of my health, and was actually having fun with it (surprise!). During this process, the Pain was kind of a thing, but would come and go, so I was able to just work around it. I was in the Zone.

Near the end of my sessions with my amazing trainer, things took a bit of a turn – courtesy of an unusual Pain related issue. And while I knew something was different, I didn’t imagine that in just a short time I would move from an exciting, proud place to one of confusion and disruption.

The timing of these blogs is not a coincidence. I’m now trying to get off that rollercoaster and into a new kind of  Zone, and writing makes it real. But the biggest part of this process is learning to let go of what was and find a new path of what can be. The cardio is being replaced by cycling and walking and the foods that crept back in are being once again replaced by better choices. I am understanding how the Pain works and how to work with it. It may be a winding road, but I still have lots of energy to fight.

I never hesistated to reach out to professionals that I thought could provide me with solid advice, and that includes the team at EFAP. In particular, health-related support. To check it out,  sign-in to http://workhealthlife.com, go to MyServices. Or just give them a call at 1-800-387-4765. Or an online chat. Worked well that way too.

Take care,

Angela

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