Lessons learned on the Camino

Hola!  It’s been a while. Suffice to say that I am excited to sit down at my computer and start writing again. Top of mind is sharing a brief account of the 14 days I recently spent with a close friend, walking one of the Camino routes in Spain. 
 
What does this have to do with health and wellness you might ask?  Pretty much everything, although I didn’t appreciate how much until I got home.
 
A bit of background
Known in English as The Way of St. James, Camino de Santiago was initially one of the most important Christian pilgrimages in the late Middle Ages.  All routes (and there are many) end at the Cathedral of Santiago de Compostela, in northwest Spain, where tradition has it that the remains of the apostle St. James are buried. 
 
But my reason for participating in the pilgrimmage was not religious – rather it was more for an adventure, like many of the other pilgrims walking nowadays (we are all called “pilgrims” on the Camino, regardless of our reasons for walking).
 
After researching the multiple route options, we selected the Primitivo route, a more challenging (and therefore less crowded) route relative to the other more travelled routes. Also known as the Original Way, the Primitivo is a total distance of approximately 330km, and generally completed in 12-14 days.
 
Before leaving, one of the things that puzzled me while planning for the walk was learning that many people “do the Camino” a second and a third time. Some have done it more than 20 times. I couldn’t imagine why. Until I did it. 
 
Words that come to mind
Connection, gratitude, freedom, camaraderie, kindness, friendship, community, discomfort, sadness, compassion, joy, simplicity, strength, courage, creativity, surprises, unexpected, flow, accessibility. 

Simplicity
Every day was the same.

• We wake up. 

• We put on the same clothes as the day before.

• We load our packs. Easy because we only have two sets of clothes – our walking clothes and our after walking clothes (don’t even think about makeup or a blowdryer)

• And we start walking. One foot in front of the other. Every day.

The biggest decision?  Which village to eat in along the way. 
 

Lesson learned #1:  Life can often be as simple or as complicated as we make it. 

 
Connection. Camaraderie. Friendship. Community.
Line from Denmark. Andy and Jade (father/daughter) from South Africa. Attila from Hungary. The “happy couple” from Poland (who walked barefoot the whole way). Vinnie from Ireland. Rudolph from Chicago. John and Donna from Canada. Pavla from the Czech Republic. Jean et Mathieu (father/son) from Burgundy. Ko from Tokyo. The list goes on. I wouldn’t hesitate reaching out to any of these people (who I now consider friends) if I was in their country, or hosting them if they came to Toronto. 
 

Lesson learned #2:  Connections with others is food for the soul. It makes life worth living.

 
The Unexpected. Discomfort. Strength. Creativity. Perseverance.
Injuries can happen. And sometimes to those who least expect it. I had a foot injury before going and was quite worried it would flare up again, but thankfully no issues on the trail. My uber fit sidekick, however, was suddenly stricken with acute tendonitis in her lower left leg on Day 7. I assumed our trip was going to be cut short (we were in this together). 
 
But not one to give up, she lived on YouTube, eventually diagnosing what was going on. Next she figured out how to tape her leg (with kinesiology tape - not an easy task), then bused to the next town to buy new footwear, and finally determined the best stretching protocol. After her two-day hiatus from walking, re-taping and hours of stretching, she devised an ingenious plan on how to get back on her feet and start walking again. A total inspiration.
 

Lesson learned #3: Stuff happens. To all of us. And often when we least expect it. What matters is how you show up when it happens.

Kindness
"Vinnie from Ireland", who, with a fractured foot that neither of us knew about (nor did Vinnie for that matter), carried my injured friend’s backpack for an additional 6km past his own accommodation, to our Albergue (hostel), after having already walked 30km that day. An additional 12km for Vinnie in all. 

Did I mention he had a fractured foot?
 

Lesson learned #4: Random acts of kindness make the world a better place. 

 
Freedom
Freedom from worrying what other people think; freedom from stress (unless torrential rain causes you stress); freedom from caring what you look like; from being late*; from having to rush; from responsibility; from anxiety; from judgement; from trying to live up to other people’s expectations.
 
*The first day of our walk, half way through breakfast, I told my friend we had to hurry because we were going to be late.  She looked at me strangely and asked, “Late for what?” 
 

Lesson learned #5: I spend my life rushing from task to task, always concerned about “being late”. It took me a while to figure that my “lateness”  (when there is no "late") is self-imposed.

Lesson learned #6:  So much of our sense of freedom is constrained by ourselves, not by others. 

 
Sadness. Compassion.
There are many reasons people walk the Camino, and you realize many are there because they have experienced profound sadness and/or loss and/or hardships in their lives. Many others are there because they are at a crossroads in their life and need the time and space to just “be”.
 

Lesson learned #7:  Everyone has a story. Perhaps we need to think about this more often before we make snap judgements of others.

 
Courage
There were many solo travellers, especially women in their 50’s and 60’s - some even in their 70’s and 80’s - who found the courage to show up and take that first step on their own.
 

Lesson learned #8:  We grow when we get out of our comfort zone.

 
Gratitude
For the beauty, the friendships, the stillness, the silence, for nature, for our senses, for our incredible bodies, for our health, for the opportunity.
 

Lesson learned #9: Gratitude is important, even when it’s not easy to find.  Often it’s right in front of us and we’re just not paying attention.

 
Has this been life changing?
I’ve been asked this question a few times since I’ve been back.  No, it has not, but there is no question that the Camino has had a big impact on me.  Having said that, one must live the lessons learned in order for that impact to really make a difference over time.
 
Was everyone I spoke with impacted the same way I was?  No. In fact two women I met while waiting to get our Certificate at the end of the walk (confirming we had finished the walk) couldn’t wait to get home. It hadn’t been a good experience for them – too much rain (yes there was a lot of rain), too much waiting around for the people that had injuries (they were part of a group of 15 people), and a myriad of other complaints. It was challenging to refrain from trying to “help them” find the positive in their experience.
 

Lesson learned #10: Appreciate that everyone experiences things differently. 
And in doing so, try not to judge.

Lesson learned #11: When life gives you lemons, make lemonade.
Mindset plays a huge role.

 
Accessibility
One of the wonderful things I found about the Camino experience is that it is the great equalizer. It’s accessible to everyone – all shapes and sizes, all economic and social backgrounds, and all ages.
 
One can do it as cheaply or as extravagantly as one wants (depending of course on one's taste and pocketbook). There are even Albergue’s labeled as “Donativo’s”, where payment is by donation only, and can often include dinner and breakfast. You can pay as much or as little as you want, and if you can’t afford to pay, that's ok too. 
 

Lesson Learned #12: We are all the same, regardless of background, age, ambition, job, abilities, etc. Everyone just wants to matter.  

 
Final thoughts about the Camino
To get the fullest experience and the true “gift” of the Camino, I would highly recommend doing it on your own or with just one other person.  But if meeting others on the path is not a priority, then of course a larger group works too.
 
Finally, it's obvious that one doesn’t have to travel great distances to learn or experience any of what I’ve described above (although I highly recommend it and I will go back!). It’s available to all of us, all the time.
 
And one of the best ways is to walk. Preferably in nature, with no goal, no intention, no expectations. And no earphones. Most importantly, smile at everyone you walk by. Even better, strike up a conversation :)
 
Buen Camino!
 
Thanks for reading.

Gillian x

Why exercise increases happiness and connection

There has been a lot of talk lately about exercise being THE most important pillar of health.  I’m not going to argue or support it, but what it does tell us is that exercise is essential. 
 
And of course, intuitively and otherwise, we know this. We need it for our heart and cardiovascular health, our muscles, our bones, our balance, for weight management, our coordination and our ability to do every day activities. 
 
But why does it have such a big impact on our moods? Why do we often experience a powerful sense of connection with others, both during and after exercise?
 

Exercise literally changes our brain chemistry

 
In fact, our entire physiology was engineered to reward us for moving. 
 
Kelly McGonigal, PhD, health psychologist, lecturer at Stanford and author, wrote a fascinating book in 2019 called The Joy of Movement: How exercise helps us find happiness, hope, connection and courage. She calls the book, "a love letter to movement and to human nature". It focuses on how exercise and movement permeate our lives in ways that are critical to our livelihood – in ways we may not realize or appreciate.
 
Some of these include:
 

• An enhanced connection with others

• An antidote to loneliness

• Reduction of depression and social anxiety

• Reduction in grief

• Management of brain diseases, such as Parkinson’s Disease

 
As hunters and gatherers…
Dr. McGonigal says that if we go back to early times, we physically had to do difficult things to survive, and our brain found a way to reward us for that. Specifically, it rewarded us for being active and engaged in life.  And the reward wasn’t necessarily about “making us healthy”, rather our brain released chemicals to give us energy, courage, optimism, hope and a sense of connection with others. This in turn helped us continue to be active, which meant survival.

Our brain reads movement, be it walking, yoga, gardening, playing with kids, running, strength training, tennis, pickleball and so on. Specifically, it reads this movement as being engaged in life.
 
Are there different chemicals released based on effort? 
Yes, but that’s not the emphasis here. There is no one recipe for getting the ideal benefit from exercise.
 
Having said that, for most people, moderate physical activity is enough to reap mental health benefits. It’s how human beings both survive and thrive in life – not too intense, but not too casual. Moderate physical activity would be when your breath quickens, your heart rate goes up and you are sweating, but you feel like you can keep going.
 
What chemicals are we referring to?
Think dopamine, serotonin, endorphins, oxytocin and endocannabinoids.
 
We know dopamine and serotonin are two key mood enhancers off the top, but let’s talk about the neurotransmitters endorphins and endocannabinoids for a minute.  
 
Most of us have heard of the runners high and its association with endorphins.  Runners high is the change in brain chemistry that McGonigal says is the classic reward for being engaged in life through your body. But while endorphins help relieve pain and improve our sense of well-being, it’s actually the endocannabinoids (yes, the chemical mimicked by cannabis) that researchers believe give us that euphoric-like effect, reducing anxiety and enhancing feelings of calm.
 
And if we are feeling good about ourselves, and life overall, then our ability to connect with others is enhanced.
 
Therefore these chemicals, combined with the release* of oxytocin that helps reduce anxiety and increase empathy, are one of the big reasons why exercise/movement are such powerful antidotes to loneliness, social anxiety and depression. 
 
It is one of the few things we know that actually creates the brain chemistry that makes us more open to connecting with others, and able to overcome the anxiety to experience the moments of joy that come with being with others. 
 
The social impact of exercise and movement
There are a lot of benefits in doing things with others – whether it be exercise, cooking, dancing, studying… anything in a group. That’s why companies have team building activities – they break down barriers. It’s the same with exercise. We have an instinct to connect with others and trust others if we are moving in sync together – whether it be running, doing yoga or a salsa class. 
 
There are literally communities that form around movement. It’s one of the reasons why CrossFit became so popular – the focus was about doing hard things in a group, and it’s the group that pushed everyone beyond their perceived abilities. If we go back to the hunters and gatherers, the same thing happened when in pursuit of large game. 

Social impact from a different perspective is shown with the myriad of running groups.  This articleprofiles three individuals in the UK who joined running groups as beginners in their respective towns, because they knew they needed to do something for their mental health. What none of them anticipated was the incredible social (and often therapeutic) network they became a part of. 
 
And yet it doesn’t have to be about being in a group – if one goes out for a run or a workout or any sort of activity where one pushes themselves a little more than usual, most often their outlook on life when they get back is much more embracing of others than before the run.  We feel fuller – more accepting of ourselves and others. 
 
So… how long before we embrace this level of exercise/movement?
There is no question that the resistance to exercise can be very high, especially if you don’t enjoy it. McGonigal says it takes about six weeks for our brain to really reward us for movement.  So yes, you have to kind of grin and bear it for the first six weeks to get to the point where you can experience the sheer pleasure of it all… and by that time, hopefully it will be a habit.  This is exactly where doing an activity with another person or a group can play such an important role. 
 
Suggestions to help to create this habit

• Visual triggers – put workout/running clothes/shoes on immediately upon wakening. Otherwise, have them visible

• Find something you enjoy – that works for you – is it dancing, tennis, running, yoga, weights?

• Find a partner or join a group – see “social impact” above

• Turn on the music - for some people, myself included, music is all it takes. Create a playlist of your favourite music (mine’s called Music to Move to ;-) and start rocking!

Dance for PD (Parkinson's Disease) and the power of music
To show how powerful music is (as well as the power of a group), all one has to do is look at an international program called Dance for PD (Toronto's National Ballet School has a program based on Dance for PD called Sharing Dance Parkinson's). The premise is that music allows the brains motor system to become more activated and engaged, which allows people with Parkinson's Disease to physically do things that they could not do without the benefit of music. Dance in particular allows people to transcend the limits of Parkinson's to move in ways that are beautiful, while connecting with one another. Dance allows them to feel less defined by their disease. Here is a recent article from Zoomer Magazine on Dancing with Parkinson's, yet another group... you can see it's popularity.  
 
Summary
There is so much today that conspires to prevent us from moving. And yet perhaps just knowing the impact it can have on our mental well-being, our ability to feel joy, and our increased connections with others will be enough to nudge you, or someone you know, into action. The bonus?  All the other reasons to embrace exercise :)

Thanks for reading.
 
Gillian x
 
*Re: impact of exercise and the release of oxytocin - research in progress, but has been confirmed in animal studies
 

Your brain on stress

I confess that this newsletter topic is a bit selfishly motivated … my brain has been “on stress” for years, and I’m quietly researching how I can counter the toll that it’s taken. 
 
Why? Because stress can literally change our brains - both temporarily and permanently. Like so many things in life, I wish I had known this years ago. The good news?  There are lots of things that can be done to both minimize and counter the impact that stress has on our brains.
 
A quick recap
Our acute stress response (ie – short term) is essential for our existence – it protected our ancestors against imminent danger and still plays a role to this day, although not necessarily because we are in danger (aka being pursued by a tiger).  The response nowadays could be activated by an argument, a tight deadline, an embarrassing situation, or stop and go traffic when you are in a rush.
 
Whatever the event, in the first few moments our stress hormones sharpen our senses – our pupils dilate and we become more alert.  Our blood pressure and blood sugar increase, and blood rushes to our extremities (and away from processes like digestion and reproduction) to ensure we have energy to “run away”. Our fight or flight response in all its glory.
 
Eventually, as long as the stressor doesn’t linger (aka we don’t hold onto it), our bodily processes go back to normal.
 
The problem is that we have evolved to turn on that same physiology for chronic stress, when the effects of the stressors, which of course are different for everyone, don’t turn off.
 
The fallout can manifest itself in a myriad of ways. 
 
Behaviourally, we can see changes in sleep, mood, appetite, concentrating, focusing, learning and memory.  And physiologically, we can suffer from anxiety, depression, gastrointestinal issues, reproductive ability, cardiovascular disease, low immunity, increased inflammation and chronic illnesses. 
 
In fact, Gabor Mate, a renowned physician, author and speaker, who has extensively researched the connection between stress and chronic illness, would say that all chronic illnesses are a result of chronic stress.  Strong words.
 
Aside from chronic diseases of the brain (Alzheimer’s, Parkinson’s, ALS, etc), stress also accelerates brain aging and cognitive decline. And cortisol is the most notorious of the stress hormones that facilitate this aging and decline.
 
So what exactly goes on in our brain?
There are three key areas in the brain that are impacted by stress:

• Hippocampus

• Amygdala

• Prefrontal cortex

Hippocampus
The hippocampus plays a major role in learning and memory. It’s often referred to as the memory centre, although it doesn’t actually store our memories. Rather, it’s involved in forming explicit memories, and facilitates recalling them. 
 
Robert Sapolsky, a neuroendocronologist, researcher and author, states that during times of crisis, the hippocampus “marinates” in stress hormones, such as cortisol, stifling its ability to function properly.   
 
For example, during times of stress (both acute and chronic), our brain needs to focus on sensory stimuli and quick problem solving.  Now think of those times when you are in a stressful situation and your memory fails you – such as just before delivering a big presentation. You go to introduce a close work associate to someone… and you forget their name. That’s a simple example of your hippocampus being hijacked by stress. 
 
New memory suppression can also occur. There are certain receptors in the hippocampus that are only activated when cortisol is high. And when this occurs, the neuronal action responsible for forming new memories is suppressed.
 
And if our hippocampus is exposed to chronic stress over the longterm, it can literally shrink in size under the “weight” of that stress.
 
Amygdala
This is our major processing centre for emotions, including fear, anxiety and aggression.
 
During times of extreme stress, the amygdala takes over the hippocampus.  Unfortunately, the amygdala is not very good at this job. Hence not only can the intense emotional memories formed at this time be inaccurate, but when alongside a hippocampus running at half speed, our cognition is also highly distracted and often inaccurate.
 
Prefrontal Cortex
This is the newest part of our brain. It makes us do the right thing when it’s the harder thing to do.  Think impulse control, gratification and emotional regulation.  It is also the centre for critical thinking, decision making and planning.
 
During major stress, the prefrontal cortex is basically taken offline and replaced by emotional parts of the brain that make really bad decisions and are incapable of long term planning. 
 
I’m not sure if any of you can relate to this, but I sure can. 
 

So… what can we do to help relieve the impact of stress?
 
Unfortunately, many of the ways we respond to stress are patterns that have existed within us since our younger days, hence are very entrenched. That is far out of my realm of expertise. But, there are ways to increase our resilience and reduce the impact that stress has on our brain and body.
 
Ways to reduce the number of stressors

• Just say no - set boundaries. Often we are saying yes to things we don’t want to do, or where we feel we are being taken advantage of, both at work and in our personal life

• Limit social media and engaging in the comparison game - some people are more susceptible to this than others (stress affects everyone differently)

• Limit negative people and influences in our lives

• Ask for help when we feel overwhelmed - we have permission

Ways to increase our resilience

 Exercise / Movement
No matter what age/stage we are at, studies show that exercise is essential on many fronts when it comes to helping get our hippocampus back online, reducing anxiety, increasing focus and thought processes, and reducing the chances of neurodegenerative and other chronic diseases.  I’m not suggesting intense exercise, especially if you are under a great deal of stress, but ideally a combination of different types of exercise (and/or sports) can be life changing.
 
At minimum, spend 30 minutes a day doing something – anything – that is going to get your blood moving.  Depending on your situation, it could be brisk walking, cycling, running, yoga, pilates, stretching, strength training, playing pickleball, tennis, hockey, soccer, dancing… the list is endless.  Just move.
 
Breathing
Breathing is so important and accessible to all. It can be done anywhere, anytime. Sitting at your desk, driving your car, walking, etc. 
 
It’s impact on stress and calming your nervous system can be profound. And the more you do it, the more impactful it becomes over time.
 
There are many different breathing techniques, but the ones below, which I’ve mentioned before, are the easiest, least time consuming, and very effective. 
 
4-7-8 Breathing

• Dr. Andrew Weil was the original creator of 4-7-8 - this video is a good, succinct example of how to do it, alongside the positive impact it can have

• Dr. Sara Gottfried’s version of it has a longer intro/explanation at the beginning, which might be of interest to some of you.

Key elements

• This is a practice to be done daily for benefits

• No longer than four rounds at once, although after a month you might consider up to 8 rounds

• No more than 2x/day

• You can play around with the cadence (how slowly or quickly you count)

• After 4-6 weeks, you should be able to start feeling the benefits of a lower heart rate, lower blood pressure, improved circulation, improved digestion and better sleep (you can also use this if you wake up in the middle of the night)

Physiological Sigh
I think all of us by now know about Andrew Huberman’s physiological sigh – not created by him, but certainly re-popularized by him. 

• Here is a slightly longer explanation of what it is, and why it works

• This is a short and sweet version

 
Box breathing
This is another good one, with the same end goals. 
 
Just breathe
Even simply doing some long, slow inhales through your nose, filling your belly and chest, and then longer exhales through your mouth (it’s the exhales that slow our heart rate and calm us down), will be beneficial. Some people find it easier if they count the length of each inhale and exhale, usually anywhere from 1-5.
 
Social interactions
Having or building a strong support network has been proven to decrease stress. If you feel lonely, or if you are alone more often than you would like, think about getting involved in something, such as joining a group. Meetup offers lots of different options in one’s area – from hobbies to sports, whereas Eventbrite has listings of upcoming events in one’s area.
 
Otherwise, think about trying to deepen existing relationships by reading this interesting article I recently read in Maria Shriver’s Sunday Paper, and see how you might apply it. It shows that many of us are craving deeper connections. 
 
Give yourself a hug
Humans respond to touch.  Gentle, affectionate touch helps calm the nervous system and can trigger the release of oxytocin, the attachment hormone.  Our bodies do not differentiate between when someone we love touches us and when we are touching or holding ourselves – the calming release of oxytocin occurs in both instances.  So when you are feeling stressed, upset, ungrounded or agitated, try giving yourself a hug.
 
Even placing your hands over your heart can be calming. 
 
Immerse yourself in nature
The term forest bathing emerged in Japan in the 1980’s, called shinrin-yoku in Japanese (literally translated to “taking in the forest atmosphere”).  Walking or sitting in nature provides both physical and physiological benefits. Trees give off a chemical called phytoncides, which can increase our immunity and lower our stress levels. Evergreens produce the highest levels, along with Oak trees.  . 
 
Mindfulness and Meditation
The studies are endless when it comes to the benefits of mindfulness and meditation, but I know for many the idea of sitting quietly while attempting to stay present with focused awareness seems unattainable. 
 
There is a great app called Waking Up, with Sam Harris, that includes a 28 day introductory session, which you can access for free (30 day free trial).  At the same time, you get access to an amazing array of interviews, talks, series, etc on the app itself. 

And of course there are many other sites, including Calm, Headspace and Insight Timer. Here is NYT's Wirecutter selection (and reviews) of their picks for the Top 4 Mindfulness apps.  
 
Talking
Whether to a close friend, a therapist… even a stranger.  Getting things off your chest can do wonders to lower our stress levels.  Keeping it in does the opposite.
 
Net net
If you are feeling the mental repercussions of stress (and there are many more than I’ve described above), don’t just bury your head in the sand and soldier on. It won’t go away on its own. We need to be proactive. Sadly there seems to be an element of shame that accompanies “not being able to handle it all” or taking “time out”, especially with women. There is no shame, only strength, in taking steps to help manage/alleviate it.

The bottom line is that our health is at the foundation of everything we do, no matter what our role is in life.
 
At the bare minimum, we all have time to breathe. 
 
Thanks for reading.

Gillian x
 

The heart-brain connection

We all know that having high blood pressure isn’t good, but not many people understand (or appreciate) the link between high blood pressure and cognitive health. 
 
It’s something we might want to pay a bit more attention to. 
 
About one in four Canadians suffer from high blood pressure, and that number is expected to rise as the population ages. Health professionals are concerned. Much of the concern lies with the potential increase in incidences of a stroke or heart attack (just a reminder – heart disease is the #1 cause of death for women). 
 
And yet more and more health professionals are looking closely at the possibility that controlling hypertension might also help delay or prevent cognitive impairment. 

There seems to be general agreement that high blood pressure in middle age (40-60 years) is a risk factor for later-life cognitive decline, including overall cognition, memory and processing speed.  In fact, high blood pressure is one of the top modifiable risk factors for dementia.
 
What’s the link?
The brain is a highly vascular organ, meaning it has a vast network of blood vessels. It’s only two percent of our body weight, but receives 20 percent of our blood supply.  Blood provides the oxygen, glucose and other nutrients the brain requires for energy. 
 
Over time, high blood pressure, by putting increased pressure on artery walls, can damage the arterial walls via scarring and narrowing, leading to diseased arteries. This decreases the blood flow to many parts of the body, and of course the brain.
 
This is the type of situation that could lead to either a stroke, a variety of mini strokes, small areas of dead brain tissue, brain shrinkage, and possibly the plaques and tangles typical of Alzheimer’s disease.

The good news?
Many of us can manage blood pressure through our approach to one or more of the following:

• Nutrition

• Weight management

• Exercise

• Sleep

• Stress management

 
Yes, there is always blood pressure medication, but trying to address it, at least initially, through lifestyle changes can help us get to the root cause of why we have high blood pressure in the first place.  Medication, on the other hand, tends to mask the cause. 
 
Having said that, genes and family history can play a big role, so some people have no choice but to go on medication.
 
Nutrition
The most often recommended eating pattern to reduce blood pressure is called DASH – Dietary Approach to Stop Hypertension. It’s close to the Mediterranean diet, as both promote an approach rich in vegetables, fruits, whole grains, nuts, seeds and legumes, and lower amounts of lean protein such as meat, dairy, poultry and fish. 
 
The DASH diet is a little more restrictive in that it specifies a reduction in sodium intake, whereas the Mediterranean diet includes more healthy fats, such as nuts and olive oil.    
 
I confess I find the DASH diet to be a bit too liberal with grains - both the number of servings and their inclusion of refined grains. Even though it states mostly whole grains, most of the guidelines for the DASH diet I looked at included refined grains. The problem of course is that refined grains turn into sugar once ingested, and ultimately into fat if our cells already have enough glucose/energy.  So one has to be strict on the number of servings and focus as much as possible on incorporating whole grains. 
 
One final note – there are studies that show that reducing carbohydrates with an increase in protein also decreases blood pressure. This is in line with the recent news about increasing our protein intake – that .36g per pound, the RDA recommended amount, is the BARE minimum, especially as we age. Ideally, getting approximately 25-30g/meal should be our target. 
 
And remember – two key things with protein are, one, spreading it out throughout the day, and two, making sure breakfast gets equal billing - some would say this is the meal where we should get the most protein. I know this can be a challenge - I tend to use protein powder when I’m not including enough protein at breakfast.   
 
Weight management
Being overweight is strongly associated with high blood pressure. It puts extra strain on our hearts, potentially damaging blood vessels alongside the increase in blood pressure. Even a modest reduction in weight can lower it.
 
Exercise is medicine
Exercise helps lowers blood pressure. Period. Regular exercise strengthens our heart, ultimately allowing it to pump blood throughout our body with less effort, and therefore less force on our arteries over time. 
 
In addition, exercise increases blood flow to our brains, meaning more oxygen and energy to the brain. And it ramps up our hippocampus, the part of the brain critical for learning and memory.  Note this is just scratching the surface on the benefits of exercise for our brains (and bodies). 
 
How much exercise?  The guidelines still say a minimum of 150 minutes of moderate aerobic exercise a week, although ideally, tucking in a bit more would definitely help. Think brisk walk, jogging, dancing, swimming, cycling… things that are going to get your heart rate up and ultimately strengthen your heart. 
 
Studies show that strength training can also lower blood pressure (as well as being critical for mobility and bone health, especially as we age). It’s recommended that one incorporate strength training at least 2x/week for best results all round. And with respect to lowering blood pressure specifically, moderate to vigorous intensity for a minimum of two months. 
 
My recommendation – try to do the strength training on top of the 150 minutes/week.  Start with once/week. I know it’s a big ask, especially for those who find it challenging to incorporate exercise into their schedule in the first place.  But I can’t stress enough - exercise really is medicine. On so many levels. Start slow and build.

Sleep (and stress and weight gain)
So how does poor sleep impact our blood pressure? One theory is stress. High stress levels can lead to poor sleep, and when we sleep poorly we become more stressed. A vicious cycle. Both poor sleep and high stress cause the production of stress hormones, including cortisol, putting us into a sympathetic (fight or flight) state. And what does cortisol do? It increases blood pressure. And weight gain.
 
Not only that, a poor sleep also negatively affects our hunger hormones, often making us crave high calorie foods during the day (and into the evening).  This also leads to weight gain. 
 
How to better our sleep?  You can start by reading this, which is more focused on improving sleep habits in general - or, if it’s stress related, read on.
 
Stress management
The link between chronic stress and chronic high blood pressure has been studied for years, and we are still learning.
 
There are many ways to try and manage our stress levels, but I won’t sugar-coat things and say it’s an easy fix. The good news is that many of these management techniques do work, but it takes persistence and dedication. Again, start small – and start with things that aren’t a big “barrier to entry” for you.
 
In no particular order, some suggestions are as follows. I’ve added links for you to explore if you want more information, rather than long explanations of each:
 

• Exercise

• Meditation

• Journaling

• Neuroaesthetics – the science behind the positive impact of the arts (dancing, singing, theatre, music, design, poetry, etc.) on our mental health, our behaviour and our biology. Check out this article for some more insight.

• Human touch – studies show that human touch is essential to our wellbeing

• Connecting with others

• Walking in nature – or even a “nature break”. 

• Take a break

• Talking to someone – whether a friend or a therapist

• Set boundaries

• Restrict / avoid social media – “social media envy can effect the levels of anxiety and depression in individuals”

 
Bringing it back to the brain
We have to take care of our noggin!  (That means head for you younger generation ;-).  Good health doesn’t just happen – we have to work at it.  And every little thing we can incorporate helps.  Something as seemingly innocuous as high blood pressure can lead to a whole host of issues as we age. Start small but start now. Or, if you’ve already started, perhaps it’s time to take it to the next level.  Just know that if you incorporate a number of the things suggested above, you will do a lot more than simply lower your blood pressure - the upside is endless.
 
Thanks for reading :)
 
Gillian x

Happier in 2024

I’ve been finding it very challenging to write about how to “stay healthy” when there are so many troubling events going on in the world. I feel my words become meaningless when others are suffering so much. 
 
So how to reconcile this? 
 
At the risk of sounding trite, cold and unfeeling, my answer is this:  The pursuit of happiness.  Just as sleep, nutrition and exercise are all fundamental to our well being, so is increasing our happiness. For us to make any sort of a difference in these troubled times, with ourselves or others, it starts from within.
 
And the indirect benefit?  The happier and more content we are, the easier it will be to stick to any health goals we may have set for ourselves in 2024.
 
So… what is happiness?
 
Dr. Arthur C. Brooks, author of the NYT bestseller (along with Oprah Winfrey) Build the Life You Want: The Art and Science of Getting Happier, states that happiness is not a destination - it’s a direction. And that we will never be completely happy (which, according to Brooks, is good news). In fact, he emphasizes that, “getting happier requires that we accept unhappiness in our lives, understanding it isn’t an obstacle to our happiness”.
 
Getting happier is the goal, rather than happiness being the goal; that no matter where we are in life, we can all be happier. 
 
He also points out that happiness is not a feeling, it’s a skill – something we can work on and build. That too is good news.
 
Brooks’s research is not “light”, as many people are inclined to think when it comes to the subject of happiness. Rather it is data driven and science-based.  With a background in mathematical modelling and applied microeconomics, Dr. Brooks is now the William Henry Bloomberg Professor of the Practice of Public Leadership at Harvard Kennedy School, and Professor of Management Practice at Harvard Business School, where he teaches courses on happiness and leadership. He is also the author of 13 books and writes the column, “How to Build a Life” for the Atlantic. 
 
So – back to the definition of happiness. I searched through a number of different sites for a definition – and none were the same. It seems it’s impossible to define. There are definitions galore, including differences between Western and Eastern cultures (for the West, it’s excitement and achievement; in the East, it’s to be calm and content); differences between ancient philosophers; differences between each and every one of us.

Three macronutrients for happiness
 
Having said that, Brooks states that what does exist are the three macronutrients for happiness:

• Enjoyment

• Satisfaction

• Purpose

Enjoyment

• In order to have enjoyment, you need two things: community (other people around) and memories 

• Not to be confused with pleasure (although pleasure can be a part of enjoyment)

• Think of an amazing meal – pleasure is found through eating it, but enjoyment is when you eat it with loved ones and make memories from that meal

• Pleasure is easier than enjoyment, but is fleeting and solitary – all addictions involve pleasure, not enjoyment

 Satisfaction

• The thrill of accomplishing a goal that you worked for

• IMPORTANT – it doesn’t last!  You need to continue to work hard towards other goals in order to continue to experience satisfaction… again and again

• Satisfaction comes with work and sacrifice (and herein lies a source of unhappiness)

Purpose

• The most important macronutrient

• Helps us face life with hope and inner peace

• It almost always entails suffering (aka unhappiness)

Of course I’ve just skimmed the surface, but it’s very motivating to know there are definitive metrics (if you believe the research, which I do) when it comes to increasing our happiness.

Other tips to being happier

What I found just as interesting were other key (and actionable) elements of happiness gleaned from the book:
 
Two mistaken beliefs:

1. “I can be happy” (vs happier)…

2. “… but my circumstances are keeping me stuck”

Responses:

• Pure happiness is unattainable 

• If you can’t change your circumstances, change your reaction to them

• Your circumstances aren’t the “boss” of how you feel – you are the boss

• You control you. Take action.

And other tips:

• Focus more on the world around you, and less on your own problems

• Focus on the four pillars with which you can construct a better life – family, friends, work and faith

• It’s not about eliminating or minimizing pain – rather it’s about how to decide to deal with pain, go through it, and learn from it

• Depending on what state you are in, getting happier is not a quick fix – but a gradual one – like ANY change we are looking to make

• There are “real friends and deal friends” – only real friends will bring you true happiness.  Real friends take time and effort, but the reward for our mental health is immeasurable

Is our current state of happiness measureable?

The answer is yes. It seems we all have a natural mix of happiness and unhappiness based on both our circumstances and our character.  Based on that, a questionnaire called PANAS (Positive and Negative Affect) was created in 1988 by three American psychologists.  It measures certain emotions and feelings we experience, and how they can affect how we act and make decisions. 

Brooks has taken it further and created profiles based on each individual's results. The particular link I have provided (here and above) is a link to the questionnaire, but is contained within a group lesson plan created by Dr. Brooks.  I've included this version as it gives more of an explanation and clarity to the results, versus just taking the regular questionnaire online. 
 
It’s advised to do the questionnaire when you are feeling in a neutral state – not too happy, not too sad, not too stressed. And to answer how you feel “on average”, not at that particular point in time. 

I confess I was a little discouraged by my result (I would have thought my scores would be different), but was convinced, based on the supportive nature of the outcome of the questionnaire, that every profile plays a role in the world around us. Not only that, I can start putting the information above to work ;-)
 
Take home message

Many of the messages above are almost intuitive – we know that living in a state of pure happiness all the time is unrealistic – we wouldn’t want that. We need the counterbalance of angst, anger, suffering, sadness and all the other elements of unhappiness that exist. 
 
What is heartening, though, is that there is a strategy to becoming happier - something we can work on – while at the same time attempting to manage, learn from, and grow through the hard parts. Welcome to life.
 
Thanks for reading :)
 
Gillian x
PS – please note that if you are struggling with your mental health, the above information may not seem, or be, relevant to you. And if so, it's important that you be open about your struggles and seek support from supportive family members, peers, or professionals in the mental health sector.