Seniors have sadly suffered Canada’s highest COVID-19 mortality rate.

But even seniors who’ve never caught the virus are suffering from another epidemic: loneliness. Physical distancing measures, though necessary, have left many older Canadians feeling socially isolated.

In one 2020 survey, 43 per cent of Ontarians aged 65 to 79 said they felt lonely during the pandemic. That’s dramatically higher than a pre-pandemic study from 2009, when just 12 per cent of older Canadians reported feelings of loneliness.

What many seniors are missing due to COVID-19 is a feeling of connection, something that’s vitally important for their health and well being.

Connecting is key to wellness

According to the Canadian Mental Health Association: 

“Social connection can lower anxiety and depression, help us regulate our emotions, lead to higher self-esteem and empathy, and actually improve our immune systems. By neglecting our need to connect, we put our health at risk.” 

In a 2013 academic paper, geriatrician S.C. Tiwari argued loneliness should be considered a disease.

“Loneliness has now become an important public health concern,” Tiwari wrote. “It leads to pain, injury/loss, grief, fear, fatigue and exhaustion. Thus, it also makes a person sick, interferes in day-to-day functioning, and hampers recovery. Loneliness … should be considered a disease and should find its place in (the) classification of psychiatric disorders.”

Indeed, there is growing evidence that a lack of social connection can be harmful to mental health. 

Mental health risks

According to a 2014 review of scientific studies around the world:

• Lonely people suffer from more symptoms of depression than those who maintain ties with other people
• A “strong association” has been documented between loneliness and suicidal thoughts
• In seniors aged 60 to 80, increased feelings of loneliness have been linked to a higher risk of depression

The authors of the review concluded that “left untended, loneliness has serious consequences (for the) mental and physical well-being of people.” One aspect of physical well-being that can be impaired by a lack of social connection is brain function.

For cognitive function

Human connection helps protect the brain as it ages.

According to research funded by the National Institute on Aging, loneliness triggers an immune response that promotes inflammation. In the brain, the researchers say, this inflammation can lead to Alzheimer’s disease.

Further, loneliness has actually been correlated with a two-fold risk of developing dementia and Alzheimer’s, as well as specific declines in semantic memory, perceptual speed and visuospatial ability.

After tracking the cognitive function of seniors (average age 65) for four years, scientists found that social isolation “was significantly associated with decreases in all cognitive function(s).” In particular, seniors who scored higher on the loneliness scale suffered declines in both immediate and delayed memory recall.

Staying connected, yet safe

How can seniors safely maintain social connections with others during a pandemic?

In the Ontario study we mentioned earlier, the two things that eased loneliness the most for seniors during the pandemic were: 

• Receiving offers of support from other people 
• Frequently communicating with family, friends and neighbours 

Aside from phone calls, video chats and distanced outdoor visits (adhering to public health guidelines, of course), the authors of that Ontario study also recommend: 

• Outdoor fitness classes (check local public health advisories) 
• Virtual exercise classes
• Walking groups (check local public health guidance) 
• Online or phone-based counselling, cognitive behavioural therapy or bereavement programs 
• Mindfulness practices (i.e., meditation, yoga)
• Virtual religious services

Another way seniors can safely interact with others is by joining a virtual book club, choir or other group activity. Creative outlets like knitting, singing, making cards, painting or writing can also lift a senior’s mood, especially if shared with others.

Volunteering gives many seniors a sense of purpose as well as community. During the pandemic, Volunteer Canada posts opportunities to volunteer virtually from home. 

As author and bereavement expert Dr. Joanne Cacciatore wrote, “There simply is no pill that can replace human connection. There is no pharmacy that can fill the need for compassionate interaction with others.”

For information about more community programs and resources in Toronto, call the Seniors Helpline at 416-217-2077 or dial 211. And, if you’re looking to connect with like-minded people in a safe, socially distanced way, The Bright Spot has a variety of social activities that can help you connect with other older adults. 

The pandemic has turned life upside down for many older Canadians.

Besides facing the highest risk of COVID-19 hospitalization and mortality, seniors are experiencing tremendous changes in their lives due to the pandemic. According to a survey of Canadians aged 55+ conducted in autumn 2020:

• 90% said the pandemic caused changes in their daily routine (e.g., work, education, social life, hobbies or activities)
• 79% reported changes and delays in accessing healthcare, including medical appointments and prescriptions
• 83% said their access to family and social supports has been affected

Coping with all of this change can be tough, especially due to physical distancing measures necessary to keep seniors safe from the virus.

As difficult as the pandemic has been, however, it’s an opportunity for seniors to learn about strategies and resources that can help them cope with change at any time.

Tap into past transitions

Surprisingly, life satisfaction usually increases with age. Why do seniors report higher rates of happiness than younger people?

According to researcher Mark Brennan-Ing, it’s essentially a case of “been there, done that.” Older people are good at adapting to change, he says, because they’ve already gone through so much of it. 

“There’s crisis competence,” Brennan-Ing explained to The New York Times. “As we get older, we get the sense that we’re going to be able to handle it, because we’ve been able to handle challenges in the past.”

Life changes experienced by many seniors include challenges from divorce or bereavement to chronic health conditions or facing the physical and mental effects of aging. Loved ones can help seniors cope with life-altering situations like the pandemic by pointing out how successfully they’ve weathered other momentous shifts in their lifetime.

The University of Cincinnati’s Center for Aging With Dignity suggests that you,  

“remind them of the challenges they have overcome throughout their lives. Doing so may boost their confidence, help them accept change and adjust accordingly.”

The resilience factor

Drawing strength from these past transitional periods helps older adults build a critical coping skill called resilience.

The University of Arizona Center on Aging defines resilience as “successful adaptation to adversity. It is revealed by an individual’s ability to cope and recover from crises, sustain a sense of purpose and vitality, and emerge stronger from stressful experiences.”

How can seniors develop this sort of resilience, both during the pandemic and beyond it?

Tips for coping

Key things that can help seniors build resilience in challenging times include: 

• A sense of purpose: Involvement with activities, volunteer work, religious faith or relationships that give life meaning (Check COVID-19 public health guidelines for any in-person activities.)
• Personal connections: Engaging in fulfilling interaction with family, friends and community
• Optimistic outlook: Seeking silver linings in tough situations, learning from setbacks, and finding gratitude for what you already have
• Physical activity and nutritious food: These help keep the body and mind healthy during stressful periods

Specific activities recommended to help seniors cope during COVID-19 include: 

• mindfulness practices like meditation 
• maintaining a regular schedule
• creative outlets like writing, singing, painting or drawing
• reading, listening to music or writing in a journal
• getting outside once a day
• staying in touch with family and friends
• getting adequate sleep
• limiting news intake to reliable sources for short periods at a time
• focusing on things within your control 
• learning a new skill or language

Change can be difficult. But it’s an opportunity for seniors to attain greater self-awareness and build inner resilience. Doctors, counsellors and faith leaders have experience helping people cope with change. Across Canada, information on various government and community services is available 24/7 by phone at 211 and online at 211.ca. 

If you’re interested in fostering new interests and building your support community, The Bright Spot might be the kind of change you’re looking for. Visit our activities page to get started today.

When COVID-19 dimmed the stage lights on the Young@Heart seniors’ choir, the singers didn’t retreat into silence.

The Massachusetts choral group (minimum age requirement 75) has toured the world and starred in a 2008 documentary. But the pandemic put its 2020 holiday concert in jeopardy. So Young@Heart live streamed the show instead. Each singer performed their parts from home online, belting out hits like Twisted Sister’s “We’re Not Gonna Take It.”

The lyrics of that rock anthem were especially fitting for the times: 

We’re not gonna take it

No, we ain’t gonna take it

We’re not gonna take it anymore!

Young@Heart’s members aren’t just standing up to COVID by seeking physically distanced solace in song. By filling their lives with music, they’re also nurturing their physical and mental health as they age.

Arts and aging 

A groundbreaking 2006 study suggests art and culture are good for the body, mind and spirit of older adults.

In the experiment, 150 seniors aged 65 to 100 took part in community arts programs like music, painting, dance, drama and pottery for a two-year period. Compared to a control group, these seniors: 

• Made fewer doctor visits
• Used fewer prescription drugs
• Used fewer over-the-counter medications
• Suffered fewer falls 

In terms of mood and mental health, the seniors who participated in arts programs also reported:

• Higher morale 
• Improved depression symptoms
• Less loneliness 

For brain health

Can arts and cultural activities actually improve cognitive performance in older adults?

Yes, according to a 2017 study that tracked the health of 1,498 Americans aged 55-plus for a 15-year period. Seniors who created art and attended arts events scored seven-fold higher on cognitive function tests than those who did not partake in those activities. 

The art participants also saw improvements in their bodies, recording lower rates of hypertension and better physical functioning overall than the control group.

The sound of music

Remember Oliver Sacks, who inspired the movie Awakenings? In real life, the late neurologist witnessed the powerful impact of music on Parkinson’s patients who had lost the ability to move or speak.

In the presence of music “they could be transformed,” Dr. Sacks told NPR back in 2009. “If there’s music, these people could dance, they could sing, they could talk, they can do things.”

Clinical research has also shown that: 

• On fMRI scans, music activates parts of the brain involved in memory, emotion and physical movement — areas of function that commonly decline with age
• Singing or listening to music can improve the general cognition, attention and memory recall of seniors with dementia
• Taking music lessons late in life can increase neuroplasticity in older adults, and aid their ability to recognize speech in noisy environments

The artful Rx

Beauty is in the eye of the beholder, but it might do wonders for the aging brain and body as well. 

According to research cited by the British government, seniors who create artworks on a regular basis exhibit:

• Greater functional connectivity in the brain
• Reduced stress levels
• Increased psychological resilience 

Further, a 2019 study from ‘down under’ suggests you can bolster your brain power through art without lifting a paint brush. After a six-week program of visits to the National Gallery of Australia, a group of seniors with dementia showed improvements in their depression symptoms, verbal fluency and immediate memory recall.

In Ontario, Quebec and the UK, physicians have actually prescribed visits to galleries and museums for patients with depression, Alzheimer’s and heart conditions.

Books for brain health

You don’t have to write books to help your brain age gracefully. Reading them packs a cognitive punch of its own.

When researchers surveyed 300 elderly people over a six-year period, bookworms reported 30 per cent less memory decline than non-readers. After the participants passed away, autopsies found no neural tangles or lesions (common markers of memory loss) in the brains of the avid readers.

Like the Young@Heart choir, Toronto seniors can still find their creative voice during the pandemic. The Bright Spot offers a variety of activities, including Music with the TSO, Book Club and Art for Personal Wellness, so you can get your creative juices flowing from the comfort of your home.

Explore innovative ways to prioritize your well-being when two charities join forces to bring wellness to the community

The Bright Spot family, you now have new ways to find inner peace and gain wisdom with a partnership between the YMCA of Greater Toronto and the Aga Khan Museum. The two charities partnered to offer a series of mindfulness and educational programs. Leaders in community programming with a focus on inclusion and diversity, this partnership is a natural fit for both organizations. The YMCA of Greater Toronto is pleased to bring together members of the community in new ways to support overall health and well-being.

The YMCA and the Aga Khan Museum will offer both online and in-person mindfulness sessions now that Ontario is in Stage 3 of its Roadmap to Reopen plan. Virtual educational sessions hosted by Aga Khan Museum curators will be offered at The Bright Spot and at the Museum’s virtual museum: #MuseumWithoutWalls.

Explore a peaceful means of practising mindfulness meditation, a method of meditation that combines “probing for inner truth” with physical relaxation.  The educational sessions at The Bright Spot and #MuseumWithoutWalls will take you on a virtual exploration of the Aga Khan Museum with specialized museum curators. These interactive and engaging sessions will explore displays, collections, objects and more.

• Educational classes start on September 1, 2021, at The Bright Spot.
• The next mindfulness session happening at the Aga Khan Museum will be on August 18, 2021, at 10 am.

Look for more details about upcoming events in this series at The Bright Spot’s activities calendar.

Without realizing it, you’ve already visited a place — multiple times — that can protect your brain’s memory power as you age.

The pharmacy? A clinic? No, it’s the grocery store.

As science discovers new links between food and memory function, nutrition has become a promising force in the fight against age-related cognitive decline. The choices you make in supermarket aisles today could help you make easier trips down memory lane when you’re older.

Here’s some of the freshest research on baking better brain health right into your daily meal plan.

Weight gain and brain drain

Obesity could be a red flag for future cognitive decline. A 2020 British study discovered that people who are obese in middle age face a 31 per cent higher risk of dementia later in life. Analyzing their findings, the researchers theorized that being overweight may cause inflammation throughout the body, including the brain.

The U.K. team noted that three other conditions closely linked to obesity — heart disease, high blood pressure and type 2 diabetes — also occur more frequently in Alzheimer’s patients, with inflammation playing a harmful role in all four conditions.

Berry good news

Berries are chock-full of anthocyanins, powerful antioxidants that stimulate the hippocampus, a part of the brain that’s crucial for learning and memory.

In a Harvard experiment, older women who ate at least a half a cup of blueberries or one cup of strawberries per week had a rate of memory decline similar to women two-and-a-half years younger.

Nutty but true 

The idea that just one palmful of snack food per day can slow your brain’s aging process might sound nuts, but scientists say a quarter cup of walnuts per day meets your recommended daily quota for omega-3 fatty acids. These protect the brain from inflammation and aid neurotransmission.

The MIND diet

MIND stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay. That’s a mouthful to say, but it’s based on evidence that the food we eat affects our cognitive performance in older age.

MIND combines aspects of two nutritional regimens:

1. The Mediterranean diet — based on foods traditionally consumed in the Mediterranean region — proven to reduce heart disease 
2. DASH — Dietary Approaches to Stop Hypertension — proven to lower high blood pressure

Since heart disease and hypertension both increase the risk of dementia, doctors believe MIND promotes brain health by incorporating common elements of the DASH and Mediterranean diets. 

Key MIND recommendations include:

• Fish — one serving per week (rich in omega-3 fatty acids that reduce inflammation and promote brain function)
• Poultry — two servings per week (high in choline, essential for memory and other cognitive functions)
• Nuts — five servings per week 
• Whole grains — three or more servings per day (high in folates, which boost memory and reduce inflammation)
• Berries — at least two servings per week 
• Leafy green vegetables — at least six servings per week (rich in folates and antioxidants like vitamin C)
• Other vegetables — at least one serving per day
• Beans — three servings per week (regulate glucose supply to the brain, and are high in folates)
• Extra virgin olive oil (high in antioxidants)
• Wine — one glass per day (red wine in particular can improve cognitive performance)

… and limiting the intake of: 

• Red meat (increases inflammation in the body)
• Butter, cheese and other dairy that’s high in saturated fats (these can raise your risk of heart disease and dementia)
• Pastries, candy and sugary drinks including juice (by boosting blood sugar levels, they increase diabetes and dementia risk)
• Processed and deep-fried foods (high carbs and fatty oils promote inflammation, high cholesterol and diabetes; all increase dementia risk)

Adhering to the MIND diet delayed cognitive decline by five years in one study and lowered the risk of Alzheimer’s disease by 53 per cent.

Hungry for more?

That’s a lot of information to digest, but don’t bite off more than you can chew. Make small, gradual adjustments over time. Remember that brain-healthy food requires no prescription, is readily available, can be tailored to your budget and can be immensely enjoyable, especially when shared in a meal with others.

If you’re looking for some inspiration in the kitchen, check out our upcoming classes, including Food for Thought.

If you regularly took MRI scans of a Buddhist monk’s brain for 15 years, what would you find? 

Scientists at the University of Wisconsin-Madison did exactly that. They also scanned 150 other people’s brains during the same period. When they compared the grey matter on all the MRIs, the monk’s stood out: his brain appeared eight years younger than his actual age!

But why? The researchers believe the monk’s practice of meditating — more than 60,000 hours throughout his life — slowed the aging process in his brain.

It’s an intriguing finding that suggests there’s a powerful tool to help seniors improve their well-being: mindfulness.

What is mindfulness?

Meditation is just one way to practise mindfulness. According to the Canadian Mental Health Association, “mindfulness is simply an invitation to step out of the clutter and really focus on what we are doing, thinking and feeling in this moment.” Key elements of mindfulness are: 

• Focusing on the present vs. the past or future
• Paying attention to internal elements (e.g. our thoughts, feelings, breath and bodily sensations)
• Listening to external stimulants (e.g. sights, sounds and sensations in our environment) without distraction, resistance or judgment

Following these practices can help people feel less worry and regret. It can also help them get in touch with their emotions, body and physical surroundings, appreciate what they have and accept or come to terms with difficulties beyond their control.

Mindfulness for a positive mental and emotional state

Think about how useful those things could be during this pandemic! 

Science suggests mindfulness could be particularly beneficial for the group at highest risk during the pandemic: seniors.

For example, one pre-pandemic experiment showed mindfulness helped seniors aged 60 to 91 maintain a more positive mental and emotional state than people aged 25 to 35. Further research has indicated mindfulness can aid seniors with digestion, stress, depression, memory and cognitive function.

Here’s more on how meditation and two other popular mindfulness activities, tai chi and yoga, can improve the lives of older adults.

Meditation 

Meditation is the act of filtering out distractions to focus your attention and calm your mind in a quiet, relaxed way. This sometimes involves: 

• deep breathing
• guidance (an instructor gently suggests images, postures or breathing techniques)
• mantras (words or phrases repeated verbally or mentally) 

Some studies have found meditation even reduces inflammation in the body. Scientists say this data, coupled with the research on the monk’s brain, could hold promise for combatting neurological issues like Alzheimer’s disease.

Tai chi

You’ve probably seen seniors in the park doing tai chi, a series of slow, graceful movements designed to improve balance and reduce stress. According to science, it works! 

Harvard University researchers say tai chi helps older adults maintain muscular strength, improve physical reaction time, sharpen mental focus and shift attention between tasks.

A 2017 study also found that seniors who did tai chi one to three times per week suffered 20 to 40 per cent fewer falls.

Yoga 

Like tai chi, yoga is a low-impact exercise that’s associated with improvements in the body as well as the mind. However, seniors should consider some important differences between the two activities.

Movements

• Although you can practise yoga and tai chi while seated, tai chi is most commonly done standing.
• Yoga can include lying down, bending, reaching, stretching and kneeling. Tai chi consists mainly of sweeping arm and leg motions while in an upright position.
• Tai chi movements are constantly fluid. Yoga largely transitions from one static pose to another.

Suitability

• Seniors experiencing trouble standing or moving down to the floor and back up again could find yoga challenging.
• For seniors with severe arthritis, tai chi may be more manageable than yoga.

Benefits

• Experts say yoga can reduce mental stress, strengthen muscles that support the back and ease pain in the back and other exoskeletal regions such as the neck.
• Tai chi hones skills used to stay upright, including balance, leg strength, mental focus and awareness of bodily sensations.

To explore mindfulness, yoga and tai chi, seniors can check out The Bright Spot’s virtual classes in all three — absolutely free.

We’ve all had those mornings…

You wake up from a terrible night’s sleep (or maybe no sleep at all) when it quickly descends upon you: brain fog.

For the rest of the day, you’re just not sharp. You can’t seem to focus. You uncharacteristically have to read or hear information repeatedly before you ‘get it.’ As the day wears on, you become cranky and short-tempered, too. This groggy scenario is a common one facing many Canadians. 

In particular, among people aged 55 and over

• 40-70% of older adults have chronic sleep problems
• 43 per cent of men and 55 per cent of women say they have trouble falling or staying asleep “sometimes or most of the time”

Did you know the side effects of poor sleep can last well beyond one groggy, grumpy morning? Cutting-edge science is pulling back the covers on inadequate sleep, linking it to cognitive impairment, mood disorders, dementia and even Alzheimer’s disease.

So set your alarm. It’s time we all wake up to the crucial role sleep plays in cognitive performance and overall brain health.

Brain gains

Sleep is a requirement for proper brain function. In fact, it’s essential for learning. New information we take in during the day gets replayed in the brain while we slumber, allowing the data to consolidate in our memory. 

The brain cycles through various stages of sleep each night. Stage two (also called slow-wave sleep) sharpens the motor skills we need to learn — critical for everyday actions such as how to type or play a musical instrument. 

Experts say insufficient sleep can hinder learning ability by up to 40 per cent. Studies have also correlated sleep deficiency with trouble concentrating and making decisions. No wonder it’s hard to choose between coffee or tea on those drowsy mornings!

Even the Bard knew about the moody blues

In Macbeth, Shakespeare described sleep as the “balm of hurt minds” that “knits up the ravell’d sleeve of care.” Almost 500 years later, modern science bears that out. When subjects in one experiment had their sleep capped at just four and a half hours per night for one week, they reported feelings of sadness, anger, stress and mental exhaustion.

During the REM stage of sleep, emotional memories are processed by the brain. Without enough REM sleep, it’s harder for us to cope with trauma or other difficult experiences.

In addition, sleep deprivation messes with connections between the prefrontal cortex and the parts of the brain that process emotion. That’s why we’re sometimes hypersensitive, overly emotional or irrational when we’re tired.

The Alzheimer’s link

Scientific discoveries are bolstering the theory that getting a good quality and amount of sleep could help keep dementia and Alzheimer’s disease at bay. Various studies have shown that when we’re asleep:

• We produce less of a protein called beta-amyloid, which can form plaque found in the brains of Alzheimer’s patients
• Small arteries in the brain dilate and increase intracranial blood flow, flushing away toxins like beta-amyloid and tau, another protein that forms tangles inside brain cells
• The interstitial spaces between brain cells widen, lowering the chance that toxins will build up inside them

How to get a good night’s sleep

If restful, consistent shut-eye always seems like an unattainable dream to you, let your doctor or healthcare professional know about it. A simple questionnaire can let you know if you have deeper issues such as obstructive sleep apnea or if changes to your diet or activities can improve your overall sleep. You can also check out some of the meditation and health-focused classes on the Bright Spot to improve your mindfulness and activity levels. One morning, after getting the help you need, your brain will be well-rested enough to thank you for it!

Here at The YMCA of Greater Toronto, we respect and admire the expert advice provided by our partners at The Heart and Stroke Foundation of Canada. That’s why we’re excited to bring you even more great reading material written by the team at this other health-focused charity! In this next piece, we hear from experts who work directly with stress to find out the best ways to manage it.

Handling it well can reduce your risk of heart disease and stroke

It’s no secret that stress can damage your heart health. Sudden stress increases your short-term risk of a heart attack; when it’s prolonged, it can raise your blood pressure and cholesterol levels — both risk factors for heart disease and stroke.

Dr Norbert Schmitz, a professor at McGill University whose research has been funded by Heart & Stroke donors, oversees a laboratory focusing on mental health and psychiatric epidemiology (the study of mental and behavioural disorders across populations).

He says stress is the response you feel when a situation or demands become too much to handle.

When stress is acute — say, you’re being chased by a bear — you experience a cascade of hormones that prepare your body for a fight or flight response. Your heart rate and blood pressure increase; you’re more alert and more aware of your surroundings; you might start to sweat.

Two sides of stress

This stress response helps you survive, says Dr Sonya Deschênes, a postdoctoral fellow in Dr Schmitz’s lab. “You’re able to mobilize energy and react appropriately in situations that could be dangerous.”

After the threat is gone, however, your body needs to return to its balanced state. Over time, as you go through acute stress repeatedly, your body does not fully recover, Dr Deschênes says.

The result can be chronic stress, as your body stays in a heightened state of physiological functioning.

Dr. Schmitz says managing stress is an important way to reduce your risk for heart disease and stroke. You can’t avoid all stressful situations, but you can start by identifying the factors that are stressing you out and finding ways to address them.

Sleep is key

Sleep is one of the most important factors in determining how stress affects you.

“It recharges you and equips you to better handle situations,” says Dr Deschênes.

Drs. Deschênes and Schmitz currently research the relationship between poor sleep and mental health, and how they influence heart disease.

“Poor sleep is linked to conditions such as diabetes or depression,” says Dr Schmitz. It also plays a role in heart and brain health.

To help you get the right amount of sleep, try setting a sleep schedule, ensuring your bedroom is dark and quiet, and finding ways to relax your mind, such as a bedtime ritual or meditation.

The power of movement

Getting physical is one of the best ways to manage stress levels. Exercise, even in your living room, will improve your mental health and tire you out in a healthy way, which in turn can improve your ability to sleep and recharge. Try scheduling in three Bright Spot activities every week to ensure you’re getting enough movement.

Dr Deschênes finds it refreshing to break away from your daily routines occasionally for a 20-minute walk. “Getting some sunshine and exercise really helps me refocus.”

Avoid quick fixes

“A stressed-out person may try to cope by smoking or consuming alcohol,” says Dr Schmitz. Heavy drinking and binge drinking can raise your risk of high blood pressure, heart disease, and stroke; the same is true of smoking.

“We know these are mechanisms that aren’t good for our health,” Dr Schmitz adds. “Just be aware and try to manage them.”

Think about what you eat

If stress typically makes you reach for chocolate or french fries, you’re actually probably making yourself feel worse than better. Plus, overeating can lead to extra pounds as well as increased cholesterol levels and blood pressure.

Eating a healthy diet made up mostly of whole or natural foods like fruits and vegetables, whole grains, and proteins will promote mental and physical well-being.

Share your feelings

Call on members of your support network. Though it may feel difficult to open up about what’s stressing you, talking to family, friends, or coworkers can help you feel better. You will realize you’re not coping alone.

Emilie started her journey at the YMCA as a volunteer, and eventually became a valued member of our staff team. Usually, she brings her wisdom on how to unwind to our yoga classes, but we figured everyone could do with a little peace of mind at a time like this. Here’s a simple exercise you can do at home to help you stay calm and protect your mental health.

Even under usual circumstances, I think it’s harder than ever to unplug. We’re constantly being harassed by our own technology; as never-ending notifications remind us of our never-ending to-do lists. Right now, those notifications mostly consist of updates that can feel scary and stressful.

If that sounds like you, I’ve got a simple solution that will bring your stress level way down. Imagine being able to genuinely switch off and feel at home in your body. Imagine getting a break from the constant flood of updates and relishing a mindful moment of peace and quiet.

Sounds amazing, right? Well, you have the power to make all of that a reality. Yoga is a great way to connect the mind and body. It can help reduce feelings of stress, anxiety, and depression (and it gives your eyeballs a break from all of those screens we stare at all day). It’s like an elixir for your mental health. And it doesn’t have to be complicated. Here’s an easy breathing exercise I like to do to help me disconnect:

1.Place your feet hip-distance apart, and root them into the ground.

2. Stand tall and broad across your chest, with the crown of your head reaching towards the ceiling.

3. Close your eyes and float one hand up to your heart, and the other to your lower belly.

4.Keeping your eyes closed, take 10 deep “belly breaths,” feeling your hands move as your ribcage expands and contracts.

5. Take in all the sounds, feelings, temperatures, and other sensations around you. Acknowledge these sensations as they come to pass in your mind, and then return your focus to your breath. Let go of any nagging thoughts about your body or what you think it should look like.

We wish you and your family safety and good health during what we know is a difficult time. Please take care of yourselves, follow the precautions outlined by public health authorities, and check in on The Bright Spot activities page for a variety of safe, at-home activities that will keep you physically fit and socially connected.

October first is National Seniors Day in Canada — a day to celebrate seniors and all the wonderful things you bring to the world. We asked Sam Casmey, YMCA Manager of Adult Programs and The Bright Spot Program Coordination, for suggestions on how to mark this special occasion!

Here are three ways you can shine a light on National Seniors Day:

1. Reconnect with a friend or relative

This unique year has crystalized the importance of connection. Relationships are the foundation of our well-being and the scaffolding that supports society. So pick up that phone or get on a Zoom call and chat about old times, or see what’s new with the people you love. Investing intentionally in people who support you — even for just a few minutes — will help keep your relationships strong.

2. Perform a random act of kindness

We know our Bright Spot community is full of talented, inspiring people. Using those talents to benefit others has a ripple effect that lifts our whole community. No matter how small the gesture, you can have a big impact. Get creative! Offer to get groceries for someone who might find it challenging, walk your friend’s dog, or volunteer for a charity. (Stay tuned to hear about opportunities to volunteer with The Bright Spot, coming soon! Yes, we are a charity)

3. Find a new passion

Or at least experiment with a potential one. Join an online club, sign up for a virtual course, or take up a new hobby — all options you can pursue through our online activities. Nourish your spirit and expand your capacity for growth by challenging yourself to try something new.

This National Seniors Day, take some time to appreciate the contributions you have made, continue to make today, and have the potential to make in your future. Celebrate yourself and your peers, and allow yourself to be celebrated. You deserve it!