Five strategies to help slow down the aging process Is your immune

Five strategies to help slow down the aging process Is your immune

Copeman Healthcare Centre • Volume VIII Issue II
RECENT EVENTS
SEP
Copeman Kids Seminar: Emotional Well-being of your Child
with Pat Wig, RN & Holly Kennedy-Symonds, RN
SEP
Seminar: Gluten 101 with award winning physician and
special guest speaker, Dr. Art Hister
OCT Copeman Kids Seminar: To vaccinate or not: HPV, Hepatitis B
& more with Karin Dixon, Family Health Nurse Practitioner
OCT Flu shots available at all Centres
NOV Let's Talk Health: Q&A with Copeman's newest Calgary
physicians, dietitians and kinesiologist
NOV Special Event: CEO and Executive Breakfast Event: Building
a High Performance Culture at Terminal City Club, Vancouver
NOV Seminar: What international travelers need to know to stay
healthy with Karin Dixon, NP & Joey Michalski,RN
UPCOMING EVENTS
DEC
Seminar: Happy, healthy holidays with Bahar Brocken,
Registered Dietitian and Kylie Morrison, Kinesiologist
DEC
Seminar: Concussion awareness - an information session
for parents, teachers and coaches with Devon Weaver, NP
Five strategies to help slow down the
aging process
So why does one person remain vigorous into his 80s
and another dwindles at 70? How can we protect
ourselves against premature aging? Here are some
proven strategies from Dr. Cathy Harvey. Page 2
Is your immune system aging your
memory? 5 ways to slow “immune-aging"
Immune-aging accelerates aging; it may also damage
your brain. Dr. Sherman has 5 tips to help slow down
the process. Page 4
Time for tea? How caffeine consumption
affects our immune system
Do you wake up feeling lethargic? Are you substituting
lattes for a regular sleep schedule? If you answered
yes to any of the above questions, you may be overdosing on caffeine. Page 6
Top 7 vitamins and minerals for a healthy
immune system
What and how you eat affects your immune system;
inadequate intake of selected micronutrients can lead
to immune deficiency. Dietitians Linda Cuda and
Michelle Ross explain the top 7 nutrients needed for
a healthy immune system. Page 7
Medical Message With Dr. Cathy Harvey, Family Physician
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strategies to help slow
down the aging process
As we age, we become increasingly
vulnerable to cancer, infection and autoimmune disease.
known as telomeres, which result in
replication mistakes that can lead to
aberrant cancerous cells.
Because of our declining ability
to mount an aggressive immune
response, and an increase in mistakes
in our immune function towards the
end of our life span, we are much
more prone to dying from pneumonia
or influenza over the age of 65.
The immune system of the elderly
is sluggish in responding to novel
microbial invaders it has never seen
before. This is why the influenza
vaccine is not as effective in elderly
people. Interestingly, the memory
cells in the immune system formed
in response to infections or vaccines
we were exposed to earlier in life, are
relatively well-preserved. For example,
survivors of the swine flu epidemic of
1918 were relatively protected against
the H1N1 influenza pandemic of 2009.
Vaccines given at a timely point in the
life cycle are protective for life.
We’re also facing a tougher fight
against cancer, as it is the immune
system that plays a role in the first
defense by identifying and destroying
aberrant cancer cells.
The term coined to describe changes
that occur in the immune system as
we age is called immunosenescence.
Some of these changes include the
shrinking of the bone marrow, where
precursor immune cells are formed.
The thymus gland, which plays a role
in producing T-cell lymphocytes, disappears, while chronic viral infections
such as Cytomegalovirus produce
a state of chronic inflammation that
fatigues the immune system and taxes
the remaining immune cells.
Their efforts to replicate and fight
infection erode the protective caps
on either end of their chromosomes,
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Medical science is starting to identify
some of the underlying causes for immunosenescence, as well as possible
ways of measuring immune function.
One promising test is the Leukocyte
(white blood cell) Telomere Length.
While there will no doubt be a role for
certain drugs and hormones to boost
the immune system in the future,
none have been sufficiently studied
to the extent they can be recommended at this time. Stay tuned –
human longevity is subject to ongoing
research and scrutiny to enhance our
immune systems.
So why does one person remain
vigorous into his 80s and
another dwindles at 70? How
can we protect ourselves against
premature aging? Here are some
proven strategies:
1.Exercise. The immune system of
habitually active adults is stronger
than their sedentary counterparts.
2.Eat well and avoid obesity as
it produces a state of chronic
inflammation in the body.
3.Take care of your teeth to avoid
chronic gum infection and
associated inflammation.
4.Reduce chronic stress.
5.Immunize yourself wisely against
life-threatening infections.
Work with your team at Copeman
Healthcare to develop a healthy
lifestyle that will keep your immune
system strong.
Dr. Cathy Harvey received her medical degree from
the University of British Columbia in 1982 along with
the Hamber Gold Medal for the highest cumulative
standing in the graduating class of that year. Dr. Harvey had a busy full service private family practice in
Vancouver for nearly 25 years before joining Copeman
Healthcare in 2010. She also taught medical students
and residents and was appointed a Clinical Assistant
Professor in UBC’s Department of Family Practice in
2003. Dr. Harvey was recognized as a Fellow by the
Canadian College of Family Practice in 2004. While
interested in all aspects of Family Medicine, Dr. Harvey’s 2 years of specialty training in internal medicine
resulted in a lifelong interest in the diseases that affect adults, especially complex multisystem disease.
Fitness Forum With Stephanie Schlaak, Certified Exercise Specialist
Exercise
for a healthy
immune system
Do you ever feel like you are constantly trying to get over a cold?
Aging, smoking, mental stress, poor nutrition, and lack of sleep
have all been shown to impair the immune system. Although this
is an area of growing research, exercise can be a great way to keep
your immune system strong.
Introduce moderate physical activity to benefit immunity
Recent research has found that exerting the optimal amount of
stress on the immune system through moderate exercise helps
keep it strong and healthy while minimizing the frequency of
cold symptoms.
Moderate physical activity for 30 minutes a day on most, if not
all days of the week, is a great place to start. Moderate physical
activity might include going for a walk or riding your bike. Keep in
mind that both of these activities should be completed at a conversation pace (ensuring you can still carry on a conversation while
exercising to avoid overexerting yourself).
When to take a break from your exercise routine
Generally, if your symptoms are from the neck up, moderate
exercise is acceptable. The American College of Sports Medicine
recommends resting from an exercise program if your symptoms
include fever, extreme tiredness, muscle aches, and swollen lymph
glands. As you restart your fitness routine, gradually progress from
lighter intensity, duration, or frequency to more vigorous intensity
until you reach your normal training level once again.
If you're questioning whether or not you are healthy enough to
exercise, please consult with your Copeman Physician.
If you would like more information on starting an exercise program
to help boost your immune system, please contact your Copeman
Kinesiologist.
Stephanie is a Certified Exercise Specialist at the Copeman Healthcare
Centre in Edmonton. She graduated with a Bachelor of Physical Education, (Physical Activity and Sports Performance concentration) from the
University of Alberta in 2008. She obtained her ACSM Certified Clinical
Exercise Specialist® certification from the American College of Sports
Medicine in 2008. She has experience working with clients in group
settings and one-on-one to counsel and educate them on exercise programs, adherence to exercise, and progression through their program.
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Mind & Brain With Dr. Elisabeth Sherman, Clinical Neuropsychologist and Director of Brain Health & Psychological Health
Is your immune system aging your memory? 5 ways to slow immune-aging
So how do we fight immune-aging? Here are five ways to
get started.
1. EXERCISE
The good news: exercise calms your overactive immune system and
decreases immune-aging. It takes about 6 months of regular exercise
to reap the immune benefits. For the best results, please speak to a
kinesiologist at Copeman Healthcare to have a personalized program
designed to match your individual needs.
2. QUIT YOUR IMMUNE-ACTIVATING HABITS
Did you know that your immune system ages?
Over time, your immune system shifts to a state of chronic activation
– it stops turning itself down when not needed, like a home furnace
pumping hot air into your house even though it’s already warm. Scientists call this shift “immune-aging” or “immune senescence”.
Why does this matter? Immune-aging accelerates aging; it may also
damage your brain.
What does your immune system do for you, anyway?
Your immune system kicks in anytime there is an injury or infection.
When you are sick with the flu, it makes you feel tired, listless and
feverish, forcing you to stay in bed and divert your energy towards
fighting infection. Feeling sick is no fun – but there is an upside. These
symptoms mean your immune system is actively repairing tissues and
repelling invaders, which is a good thing.
A healthy immune system keeps your memory running
smoothly
But your immune system does even more: it regulates your biological operating zone, the optimal conditions and temperatures needed
for all your vital biochemical reactions. Like an engine’s temperature
gauge, if things get too hot or too cold, you are at risk of engine failure.
A healthy immune system makes sure this doesn’t happen, and that’s
why it plays a huge role in memory storage. Every time you encode
new information, the cells in your memory circuits alter their shape
and their connections to physically incorporate the new memory into
the existing memory cell matrix. Amazingly, your immune system
oversees these biochemical cell reactions, turning on and turning
off various switches to ensure that remembering and learning occur
smoothly and seamlessly.
But there is one catch: when your immune system is activated to attack
infection or injury, it will interfere with memory. If you’ve ever tried
studying for a big exam while sick with the flu, you’ll know exactly how
that feels. An immune system in combat mode is not conducive to good
memory recall. We all know that our memory declines with age, and
immune-aging may be one of the reasons. Is memory capacity during
immune-aging like trying to remember with a head cold? It may be.
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Do you overeat sugary or high-fat food? Are you a social binge-drinker? Have you gained weight as you get older? These habits all cause
immune activation, which is like throwing accelerant on a fire – exponentially increasing your immune-aging. If being sharp matters to you,
it’s time to let go of unhealthy habits.
3. REDUCE PERIPHERAL INFLAMMATION
Peripheral inflammation is damage or disease occurring outside the
brain – for example, affecting your heart or muscles. Any disease
or injury downstream from the brain causes an upstream immune
response in the brain that could affect your memory. Don’t put off
treating lingering or chronic diseases – this includes high cholesterol,
back pain, joint injuries, and skin problems. And take the time to fully
recover after surgery – surgery activates the immune system and can
interfere with memory in the early post-op period.
4. LOSE THOSE EXTRA POUNDS
There is no way around it: being overweight spells trouble for your
brain. This is because fat cells trigger an immune response that over
time damages your brain’s memory circuits, proportional to pounds
of excess weight – and degree of memory loss over time. Losing
weight is hard -- but keep in mind that all-or-nothing thinking can derail
you. Even a small weight loss of 5 pounds can be beneficial. If you’ve
struggled with weight loss in the past it might be time to consult
a Registered Dietitian who can help you kick bad habits and lose
that weight.
5. EAT ANTI-INFLAMMATORY SUPERFOODS
Anti-inflammatory foods may reduce immune-aging. Berries, wild
salmon, chia or flax seeds, olive oil and other components of the Mediterranean diet, and fermented or probiotic foods are all good choices.
If you can do one thing: try to eliminate fast food and processed food,
and cook real food at home.
In the end, keeping your immune system in mind may help you make
healthy choices to keep your amazing brain as young as possible for
as long as you can.
Dr. Sherman is a clinical neuropsychologist and Director of Brain Health and
Psychological Health at Copeman Healthcare Centre, and is the author of
two books and several book chapters and scientific articles on brain health.
Health Tips With Amra Dizdarevic, Family Health Nurse Practitioner
Vaccination: The preventive medicine. Creating immunity and fighting disease
Our immune system functions to prevent the infections that cause
illness. It protects us from the things that enter our body that don’t belong
there, such as disease germs like viruses or bacteria. When viruses or
bacteria invade the body, they attack and multiply. This invasion is called
an infection. The immune system recognizes these intruders as foreign
or ‘non-self’, and produces proteins called antibodies to fight them. Think
of antibodies as the soldiers of the immune system.
Immunity memory
The immune system does more than find and destroy these disease
germs. It also remembers them. If the same germs enter the body
again, the immune system quickly dispatches antibody troops to
destroy them before they can make you sick. This is why someone
who contracts a disease like measles or chickenpox can be exposed
to it many times without catching it again.
However, there is one issue with this system: the first time a person
is exposed to a disease, the immune system can’t create antibodies quickly enough to prevent illness. It will eventually fight off the
A powerful medicine
Vaccines are extremely efficient in the fight against infection.
Most vaccines produce immunity around 90 -100% of the time. A
good example is the human papilloma virus vaccine which has an
efficacy rate of 96.7%.
Human papilloma virus (HPV) is one of the most common sexually
transmitted infections. Three out of four sexually active people
will get HPV at some point in their lives. Most carriers show no
signs or symptoms and can pass the virus on to others without
knowing it. Most HPV infections will clear on their own, but for
some, the cells infected with the virus can become cancerous
over time.
The great news is that we have excellent vaccines that provide
very good protection against HPV. Gardasil 9 is the newest vaccine
against HPV and it provides protection against 9 different types of the
virus (while previous vaccines covered 2 or 4 types only). Gardasil 9
protects against approximately 90% of cervical cancers and 90% of
genital warts.
The HPV vaccine is recommended for the following people:
• Females 9 to 45 years of age
• Males 9 to 26 years of age
infection, and provide future immunity from the same disease. But
it doesn’t prevent the disease the first time. The danger with that is
that some illnesses can have profound complications and may even
be fatal, so vaccination becomes a crucial way of prevention.
Vaccination as prevention
Vaccination is a crucial means of disease prevention by which an
individual can develop immunity without getting sick first. Vaccines
contain the same germs that cause disease. But the disease germs
in the vaccine have either been killed, are only a part of the disease
germ, or are weakened to the point that they cannot cause illness.
Vaccines help develop immunity by imitating an infection. When an
individual is vaccinated, the vaccine stimulates the immune system
to produce antibody troops, exactly as it would if it were exposed to
the disease. But the ‘imitation infection’ does not cause illness. It
may cause minor symptoms, such as fever, but this is normal, and
should be expected as the body builds immunity.
Each year in Canada, approximately:
1,400
229,000
436
36,000
women will get cervical cancer and
400 will die from the disease
women will develop precancerous
changes to the cervix
women will get vulvar or vaginal cancer
and 128 will die from the disease
people will develop genital warts
Unlike women, men rarely develop antibodies to natural infection,
at least not at a high enough level to provide protection. So young
men should consider having vaccines that stimulates rigorous
antibody production.
One still needs to keep in mind that because even the new vaccine
does not protect against 100% of cancers, paps will still be necessary.
Most medicines treat or cure diseases. Vaccines actually prevent
them. This is what makes vaccination such a powerful medicine in
the fight against disease.
• Males 27 years of age and older who have sex with males
Amra graduated from UBC with a Bachelor of Science in Cell Biology & Genetics, a Bachelor of Science in Nursing and a Masters of Science in Nursing –
Nurse Practitioner. Amra maintains a special interest in pediatric health, travel medicine and immunizations. She also has a keen interest in education and
is an Adjunct Professor at the UBC School of Nursing and teaches in the Master’s program.
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Live Well With Ashley Weissberg, Family Health Nurse and Certified Integrative Health Coach
Time for tea? How caffeine consumption affects our immune system
If you answered yes to any of the questions on the right, you may be
overdosing on caffeine.
The reality is you do not have a caffeine deficiency. Rather, you may
have an energy deficiency in light of lifestyle habits including too
much caffeine. While excess caffeine can tax our adrenal system and
stress our body, a cup or two is shown to have some benefit on our
immune system.
Some of the ways caffeine can aid our immune system:
• Drinking filtered coffee is associated with lower levels of
circulating inflammatory markers.
• Polyphenol antioxidants in coffee can help prevent some
cancers, heart disease, diabetes, osteoporosis and neurological diseases.
• Ethylamine is a metabolic byproduct of L-theanine, a
substance in black tea. Ethylamine primes the response
of specific T cells, which aid the body’s defense against
infection.
Do you wake up
feeling lethargic?
Are you substituting lattes
for a regular sleep schedule?
Does your day start only after
your first dose of caffeine?
These effects occur when caffeine is consumed in moderation. Up to 400 milligrams of caffeine (roughly 4 cups of
brewed coffee) is recognized as a safe or moderate amount
for most healthy adults. Adolescents should have no more than
100mg of caffeine a day.
Caffeine affects everyone differently
It is important to note that caffeine can have varied effects depending
on the consumer. Some factors that impact an individual’s response
to caffeine include frequency of consumption, body mass, age, medication use and mental health. If you are sensitive to the effects of
caffeine, any amount of caffeine may have unpleasant effects.
Some caffeine is good, too much caffeine can be bad
Contrary to the above benefits, too much caffeine can decrease the
ability of our immune system to fight infections as well as remove
damaged or abnormal cells. Studies also show women and men who
drink large amounts of caffeine release higher levels of the stress
hormone cortisol in response to physical and mental stress. The
cortisol triggers the release of sugar and fat from your body’s stores
in order to physically exert yourself in times of stress. Health concerns
associated with this stress response include high blood sugar, elevated
cholesterol and triglycerides, and suppression of your immune system.
Consuming high doses of caffeine can also induce or worsen panic
attacks, anxiety, restlessness, nervousness, insomnia, stomach upset,
tachycardia, irritability and addiction.
If you think you exceed the ideal amount of caffeine to experience the
above benefits, consider the following steps to energize naturally.
• Drink a tall glass of water upon rising & between meals
• Stretch, walk, climb the stairs
• Avoid drinking caffeinated beverages in the afternoon or evening
• Shorten the brew time or try herbal tea
• Rest when possible
Looking to have even more energy, mood stability, optimal
immune system and adrenal health?
Try weaning down your caffeine intake slowly and eventually remove
caffeine from your daily routine for at least a week. After the first few
days, you will most likely experience a more stable mood and consistent energy levels. Thereafter, sit and enjoy your morning cup as a
special treat rather than a continuous lifeline.
Ashley Weissberg is a Family Health Nurse at the Copeman Healthcare Centre in Vancouver. She completed her Nursing Degree at British Columbia Institute of Technology, a Certified Nutrition Coach and an IIN Integrative Health Coach. Ashley is dedicated to health promotion and wellness through holistic
nursing care. She has a great passion for health coaching, acute care, chronic disease prevention and management.
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Food for Thought With Michelle Ross, Registered Dietitian and Linda Cuda, Registered Dietitian
Top 5 vitamins and minerals for a healthy immune system
Your immune system functions to protect your body against infection and disease. What and how you eat affects your immune system; inadequate intake of selected micronutrients can lead to immune deficiency. The following chart helps to explain the role each nutrient plays in your
immune system.
FUNCTION
FOOD SOURCES
TIPS
VITAMIN A,C & E
Helps to maintain the lining of
the respiratory and digestive tract
which acts as a barrier against
infection
Fruits and vegetables with purple,
blue, red, orange and yellow hues
Aim for 3-4 servings of fruit and 4-5
servings of vegetables per day
VITAMIN D
Works with T cells, a type of
white blood cell that is key to the
immune system's ability to fight off
infection and disease
Milk, vitamin D fortified rice or soy
beverage, and canned tuna
It can be very difficult to get
enough vitamin D through diet
alone; take a vitamin D supplement daily as prescribed by your
physician or dietitian
SELENIUM
Part of many selenoproteins that
act as an antioxidant to help fight
infection and protect the body
against oxygen free radical damage
Brazil nuts, walnuts, tuna, beef,
poultry, and grain products
Pair a handful of brazil nuts with
fruit for an energy & immunity
boosting snack combination
PROBIOTICS
Helps to maintain the integrity of
the lining of the intestines, thereby
helping to boost immunity
Look for yogurts with probiotics,
sauerkraut, kimchi, kefir and miso
Speak with your dietitian to
determine the right type of
probiotic for you
OMEGA 3 FATTY ACIDS
Essential for reducing inflammation
Walnuts, chia, hemp, flax seeds,
canola oil, & fatty fish
Aim for 2 servings of fatty fish per
week or speak to your dietitian
about an appropriate supplement
Michelle Ross is a Registered Dietitian who
received her Bachelor of Science Degree in
Nutrition from the University of Alberta. She
completed her dietetic internship with Alberta
Health Services in 2013. Michelle has a passion
for nutrition and educating individuals about
foods that nourish the body. She uses her
knowledge, passion, enthusiasm, and acquired
skills to be a fundamental contributor to promote health and wellbeing.
Zinc, copper, B vitamins, and iron are also micronutrients which are critical for optimizing your
immune system.
Should I take vitamin or mineral supplements?
Linda Cuda is a Registered Dietitian and Certified Diabetes Educator (CDE) at the Copeman
Healthcare Centre in Calgary. She obtained her
Bachelor of Science degree in human nutrition
from the University of Western Ontario and
holds a Bachelor of Arts degree in psychology
from the University of Ottawa. Linda is passionate about healthy living and continually strives
to balance a rewarding career and family life
with as many culinary, travel and mountain adventures as possible.
Foods have many different nutrients which simultaneously work together. Supplements do
not have the same mix and can often be found in toxic dosages. Chances are if you eat an
unprocessed, balanced diet you will be able to get what you need from your food to optimize
immune function. To be certain you are getting the nutrients your body needs, please book an
appointment with your Copeman Registered Dietitian.
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Community Involvement
ANNOUNCEMENTS
7th annual 'A Night of Miracles' gala
Copeman Healthcare continued their annual tradition of supporting
the BC Children's Hospital Foundation 7th annual A Night of Miracles
gala through a donation to their silent auction. This year’s gala will
raise funds to purchase 4 new anesthesia machines that will be used
in the current hospital and in the Teck Acute Care Centre.
BC Firefighters
Since July, all proceeds of Copeman's weekly jeans days have gone
towards British Columbia Professional Fire Fighters Association.
Funds go to support high quality fire protection, medical aid, rescue
services, hazardous material response, fire preventon and education
services in British Columbia.
Operation Christmas Child
Staff joined together this holiday season to support the Samaritan’s
Purse Canada, a relief and development organization. In addition to
raising funds, they filled shoe boxes to be distributed to children
in desperate circumstances in Uruguay, El Salvador, Guatemala,
Sierra Leone, Guinea Bissau, Venezuela, Iraq, Equatorial Guinea,
Costa Rica, Guinea, Haiti, Nicaragua, Chile (including Easter Island),
Senegal, and Ukraine.
CALGARY Welcomes Family Physician,
Dr. Tracy Thomson, Kinesiologist, Ashley
Harden and Clinical Care Coordinators,
Stacey Strachan and Margi Raffan to
the team.
EDMONTON Welcomes Kinesiologist,
Kelli Jardine and Clinical Care Coordiantor, Alana Martin to the team.
VANCOUVER Welcomes Clinical Care
Coordinators, Tara Porter, Helen Serbic,
Lisa McGowan and Melanie Finn; Client
Service Coordinator, Cecilia Rego and
Psychometrist, Gabrielle Ciquier to
the team.
WEST VANCOUVER Welcomes back
Dr. Amy Weber from maternity leave.
Give the gift of health
CALGARY
4th Floor, 628 12 Ave SW
Calgary, AB, T2R 0H6
403-270-CARE (2273)
EDMONTON
Suite 700, 10216 124 St.
Edmonton, AB, T5N 4A3
780-455-CARE (2273)
VANCOUVER
4th Floor, 1128 Hornby St.
Vancouver, BC, V6Z 2L4
604-707-CARE (2273)
Contact us for more information on your
Gift of Health options, including custom packages
CALGARY
Carlene Clemence, cclemence@copemanhealthcare.com
EDMONTON Treena Popowich, tpopowich@copemanhealthcare.com
VANCOUVER Terri Thompson, tthompson@copemanhealthcare.com
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WEST VANCOUVER
Suite 200, 545 Clyde Avenue
West Vancouver, BC, V7T 1C5
604-669-CARE (2273)
www.copemanhealthcare.com
@CopemanClinic
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