Are You Having Trouble With Anxiety?

Anxiety is a normal part of life, but we will bet that you never found someone who says they like feeling anxious. Anxiety in moderation can be a good thing, but those who experience anxiety on a regular basis know that it can greatly degrade their quality of life and even become a full blown mental health issue.

Do you suffer from anxiety on a regular basis? If anxiety is seriously affecting your quality of life, first and foremost we recommend that you see a therapist. They have the professional training to analyze you and your situation, and will come up with some ideas that can help you to feel better.

In the interim, you can try some of our suggestions:

Exercise

Endorphins are the “feel-good” chemicals produced by your brain when you engage in physical activity. This is why you can experience a natural high after a good workout. The endorphins can also improve your mood at the same time.

Practice anxiety and avoidance

Are there certain situations or people that can cause your anxiety to spike? If so, do your best to avoid them. This can potentially lead to some awkward moments, but sometimes the best way to solve a problem is to make sure that the problem never occurs in the first place.

Cut down on the caffeine intake

For many of us, a steaming cup of coffee is a very common part of our day (or several of them). We use it to get going in the morning and keep us going during the day. Unfortunately, the properties that give your brain that added boost can also heighten your anxiety. Depending on the level of anxiety that you are experiencing, you may find it necessary to cut back on your caffeine intake or even eliminate it from your diet altogether.

Electric Bill Too High? Here are Some Tips That Can Help!

If you are Canadian and keep up with the news, you have probably that many of us are tired of paying Hydro rates that are much higher than our counterparts in the United States. This is particularly true in Ontario, to the point where the provincial government has taken steps to lower everyone’s bill each month.

That will help people somewhat, but you can take further steps on your own to increase the savings. Here are a few tips on how you can lower your Hydro bill with just a few small changes:

Turn down that air conditioner

Even with today’s more efficient air conditioners, you can really run up your Hydro bill if you leave them on for too long. Try closing the curtains to prevent the sun from coming in and heating up rooms. Also, set the air conditioner to a lower temperature so that it does not run as long.

Try to do things in the evening

Most power companies have a tiered fee system. That means that it can cost more to do certain things at one time in the day than at another. Typically, while the times may vary from area to area, it is cheaper to use electrical power after 7 PM and before 7AM. Try to schedule activities like laundry and running the dishwasher later in the day as it will cost you less.

Unplug things

You may think that just because you are not using something, it is not using power. However, that is not true for all electrical appliances. Things like modern televisions and computers use power even when they are not turned on. Try plugging such things into a power bar that has an on-off switch; switch them off when they are not in use or during periods where you will be away for some time.

Will Legalized Pot Wipe Out the Black Market in Canada?

Barring anything unforeseen, Canada will be rolling out legalized marijuana on July 1st, 2018, though less than one year before then, the politicians and provinces are still scrambling to decide on the particulars.

Among the most prominent questions:

  • Where can you buy it?
  • Where can you smoke it?
  • How old must you be?

Another question is price: what is a fair price to charge that is not so much that people will again turn to illegal sources for their pot? In addition to reflecting a more liberal view of cannabis, one of the main ideas behind legalization was to use it as a way to stamp out this black market. Here (in theory) would be a way for people to buy pot with consistent THC levels, in a safe environment, with the money going to the government, instead of some criminal gang.

However, things look to be off to a rocky start, if Ontario’s recent legal parameters are any indication. The number of locations announced in the province seems foolishly low considering the potential sales base (especially during the early months). And the refusal to allow sales anywhere but in government run stores, a la the LCBO, also makes it difficult to for some to obtain their marijuana, outside of ordering it online.

While few are asking that all restrictions be removed, some areas that remain criminalized (such as the limit on how high personal marijuana plants can grow) seem very foolish and will almost certainly have the opposite of the desired effect.

While this was always going to be a big change in the social fabric of Canada, it seems like the government will be playing catch-up for some time to come. Expect many complaints during the early days of legalization and the government to backtrack on and change some aspects of their rules.

How to Stay on a Diet

Ever decided that you needed to lose a few pounds? We will bet that it was a tough time in your life as weight loss involves a lot of planning and will power. If you were not able to succeed, do not worry, there is always a next time and the following tips can help to ensure that the next time will allow you to emerge victorious!

Do It With a Partner

One of the best ways to succeed at something is to do it with a partner. That way each person can watch out for the other and also provide them the necessary motivation. You can also work on your diet plans and exercise together.

Drink Plenty of Water

We all know how good water is for us, but it is also quite filling and this will help to keep your appetite and snacking under control.

Moderation

One sure way to fail a diet is to completely cut out the foods that you love. Instead of quitting cold turkey, instead consciously reduce the amount that you are eating. Dieting should not equal deprivation: cut it down, but not out completely.

Eat Smaller Meals Throughout the Day

Instead of having three oversized meals, try eating a series of smaller meals at different points throughout the day. This will help you meet your nutritional needs, while also reducing the likelihood of you snacking and going over your daily calorie rate.

Combine Health and Convenience

Some people start eating poorly because they find healthy foods to be too much work. You can get around this common problem by choosing foods that meet your needs and your calorie count, but do not require a great deal of preparation. Keep a few healthy snack foods within easy reach, too, as this will help prevent you from sneaking out to McDonald’s.

 

Why Do People Avoid Medical Care?

There is little in life more important than your health. How we take care of ourselves can be a major factor in how long we live, the quality of our life, and how well we can function on the job.

When we don’t feel well, and are unable to correct the problem ourselves, most of us head for the doctor. However, no matter how badly they may be doing, some people simply refuse to seek medical attention. This seems grossly illogical: in many cases, not getting treatment can lead to the condition worsening and possibly even becoming fatal.

Here are some reasons why some people do not seek medical attention when they should:

Denial

Some people have been raised to just tough things out when not feeling well. Consequently, they are less likely to seek help when they are out of sorts.

Cost

If you don’t have insurance, medical care can be quite costly. Even the actual doctor’s appointment can be beyond some people’s capacity to pay, let alone prescriptions, and any follow-up.

Gender

Compared to women, men overwhelmingly avoid the doctor until a situation arises where they feel genuinely compelled to make an appointment. There are various theories about why, the main being that after entering adulthood, women have regular gynecological visits, while men do not have an equivalent.

Time

Some people claim that they just don’t have time to see a doctor. That may be true, but they really need to make time when their health is the issue.

Fear

A select few fear doctors and medical treatment in general. Others may be afraid of what the doctor will say about their current condition (e.g. it might be cancer).  The latter does not make any logical sense; if a condition is potentially quite serious, it needs to be addressed as soon as possible.

How to Make the Most of Your Doctor’s Appointment

Few people look forward to a doctor’s appointment, but whether you are there for an annual check-up or because of nagging problem, it is important to make the most of your time there. Many doctors can only afford 10-15 minutes with a patient, so it is a good idea to know what you wish to communicate and do so as clearly as possible.

Here are some tips on how you can most effectively prepare for your next doctor’s appointment:

List Your Symptoms

Whenever you begin to feel unwell, start to make a detailed list of your symptoms. Also make note of anything else that seems relevant: loss of appetite, fever, vomiting, diarrhea, night sweats, insomnia, when you first started to feel pain and its degree of intensity, etc. Try to include dates and times where appropriate. Having this information can help your doctor not only determine the problem, but also at what stage it is at. That can be crucial for deciding on the right course of action.

Complete Any Pre-Appointment Tests

Doctors will sometimes ask patients to have certain tests done before they come in, as this often aids in the diagnosis. Make sure you have those tests done far enough in advance that the doctor has received the results in time for your appointment.

Do Some Advance Research

It can be helpful to do some online research about your symptoms. This will give you an idea of what the problem might be. However, in the end, your doctor is the professional and he or she will be the one to determine the treatment plan. When researching online, remember also that the people posting are rarely ones who received immediate relief of their symptoms. Your problem is likely not anywhere near as dire as negative online postings might lead you to believe.

Should You Be Able to Record Your Doctor’s Appointment?

Smartphones have made many aspects of people’s lives easier and they are an absolute boon for people whose memories are not so great. More than once, I have just taken a picture of a sign or a list that I need to reference later. Faster and easier than writing things down!

You can easily install dictation apps on your phone that allow you to leave messages to yourself or record conversations. People are also taking advantage of that technology to record their doctor’s appointments.

Some doctors have expressed discomfort with this. In theory, I’m not sure why. If anything, recording a conversation provides better assurance that the patient will follow directions correctly and, thus, benefit more thoroughly from their treatment.

Under Canadian law, it is legal to record someone without their consent, though what you do with that recording can potentially violate someone’s privacy if it is put online. There can be issues of privacy if you record people in the waiting room or near the receptionist as patient names and other information might be mentioned. However,  when you are with your own doctor, only your private information is discussed.

What doctors fear is not the risk of malpractice so much as a lack of trust from their patient. That can create a negative atmosphere. Also, some physicians worry about just where that audio could end up.

On the one hand, if they are not giving out inaccurate advice, there should be nothing to worry about, right? On the other hand, you don’t really want your doctor to be reticent. In order to receive effective treatment, patients should receive a physician’s full advice and that doctor should also not feel any hesitation when it comes to answering questions.

What is your take? Have you ever recorded a doctor’s appointment? Do you think that is your right as a patient? Let me know in the comments.

How Do You Deal With Stress?

Life in today’s world can be extremely stressful. Between our responsibilities on the job and at home, coupled with worries about money and the state of the world, one can spend a great deal of the day in a state of unease.  Constant stress can take a toll both physically and mentally, and we all need to find some time in our day to relax.

However, not all forms of relaxation are healthy. Alcohol and drug use may provide near-instant stress reduction, but they can also be quite bad for you in the long run. Ideally, you need to find a form of release that provides you with that needed sense of calm and balance, but does not also harm you in any way.

Fortunately, there are many ways to achieve this. Here are just a few:

Avoid Caffeine and Nicotine

These may provide a form of relief, however, like alcohol and drugs, they are ultimately more harmful than helpful.

Exercise

Physical activity is the body’s natural stress reliever. Even just walking for a few minutes a day can help. Aim for 30 minutes of physical activity a day as this will also help you maintain a proper weight.

Journaling

Putting things down on paper can be very therapeutic. It allows us to relieve frustration in the moment, but also down the road. Chances are, when you look at what you wrote a few days after the fact, the situation will have either resolved itself or not proven to be such a big deal. That knowledge can help reduce the amount of stress you experience in future when faced with a similar dilemma.

Learn to Say “No”

Some people have helpful personalities. It provides them with a sense of joy and accomplishment to know that they are helping people solve their problems. Unfortunately, these same individuals can start to take on too much and that negatively impacts their ability to keep their own life in balance. If that is happening to you, don’t feel guilty about prioritizing yourself; say no, I’m sorry, I just can’t take that on right now.

Just How Important is Breakfast?

I recently posted about the upcoming changes to Canada’s Food Guide and that piece got me thinking about my own eating habits. In general, I’m pretty good about keeping everything balanced, though I probably succumb to the lure of junk food a bit too often.

However, one area in definite need of improvement is breakfast. I’m one of those people who is perpetually running late in the morning and given my duties, I absolutely need to be in on time at work. I have tried getting up earlier, but as I get older, my body is cooperating less and less. So, on those days when I am running late, breakfast usually doesn’t make the cut.

Of course, the old saying we know from childhood is “Breakfast is the most important meal of the day!” I have always doubted that (supper is the most important for me because it is the most elaborate and tasty), but will confess that I do feel rather lethargic during the mornings where I skip that first meal. I’m also more likely to fortify myself with caffeine until I get some of that lunchtime protein.

Leaving aside the vitamins that quality breakfast foods provide (sorry, Sugar Smacks don’t qualify), there is apparently a definite cognitive benefit. Breakfast helps to get your glucose levels up where they should be and your brain functions improve as a result. That means better memory and concentration, as well as a more stable and consistent mood. Basically, breakfast helps your brain to wake up, and does a healthier job than that big mug of coffee.

People who eat a proper breakfast are also less likely to be overweight. That seems counter intuitive (you’re eating less, right?), but as your energy needs are being met, you are less likely to snack and eat junk food laced with sugar for a quick fix.

Canada’s Food Guide is Changing

If you grew up in Canada, you probably learned about Canada’s Food Guide in grade school. It has been the hallmark nutritional guide for this country’s citizens since its inception 75 years ago. While some changes have occurred since that debut, it is now undergoing a major revamp that will reflect the latest data regarding what constitutes a healthy diet.

Last updated seven years ago, the guide’s new edition still aims to influence Canadians to make the best choices, though there are some concerns that must be addressed. Specifically, people in the medical community feel that the current incarnation does not do enough to address the growing problems of obesity and illnesses brought about by inadequate or unhealthy diets.

Environmental sustainability and animal welfare will receive more emphasis, so those who support a vegetarian or vegan lifestyle will no doubt applaud news that the new version reportedly has a reduced emphasis on meat and milk. Also, as the country has become more diverse with a wide range of diets, the guide seems behind the times with its largely North American outlook on food choices.

One thing that might represent a major change in approach is the four food groups. These have been part of the guide for decades, but may no longer be used.

The current guide has also received much criticism for the amount of calories it encourages people to eat per day, so expect that to go down.

Something everyone seems to agree on is that the guide is simply too long and too involved. At six pages, it is not something easily condensed into a size that is easily carried. Also, people will be more likely to follow the recommendations if they are more straightforward and easier to implement.

Do you use Canada’s Food Guide to plan your meals? Or is it just a vague memory from your school days?