Routine

The research on routines is clear. They are effective. They help us activate when we are feeling low, automate decisions so we don’t burn willpower, and prime our mind-body system to move into tasks more easily. If you work out every morning, you don’t have to think about working out, you just do it. And, if you’re like most people, you feel much better afterward, regardless of how you were feeling before.

Although routines can be magical, there is no magic routine. What works for one person might not work for others. This is problematic for those in the cult of routines, especially those looking to make a buck selling their own.

Different people have different natural and unique ebbs and flows of energy that individuals experience over the course of 24 hours. Whether it’s a physically or cognitively demanding task, science has shown that most people tend to perform their best either in the earlier part of the day or in the latter part of the day. Scientists refer to those who are most alert in the morning as larks and those who are most alert in the evening as owls. These individual differences are rooted in our bodies’ unique biological rhythms—when various hormones associated with energy and focus are released and when our body temperatures rise and fall. There is no evidence that either way of being is inherently better. There is, however, evidence that fighting against your biology is detrimental.

Other research shows that many of the typical features of “optimal routines” affect different people differently. Some people perform better while listening to music. Others do not. Some people get a boost from caffeine. Others experience anxiety or an upset stomach.

The bottom line is that the only way to an optimal routine is through astute self-awareness—not mimicking what other people do—and experimentation. The more you can match your activities to your energy levels, the better. The more you can figure out which types of environments stimulate your best work, the better.

There are, of course, certain behaviours that are close to universally effective, such as exercise and sleep. But again: there is no optimal time, place, or way to engage in these behaviours. You’ve got to figure out what works for you.

There is also a danger of becoming overly attached to your routine. If for whatever reason you can’t stick to it—you’re travelling, your special coffee shop closes, whatever elixir you order from your favourite podcast’s advertising goes out of business—you won’t know what to do. The first rule of routines is to develop one and stick with it. The second rule is to cultivate the capacity to easily release from it.

I don’t have a special routine that will dramatically change your life. But you could develop your own that would. Just make sure that you’re willing, and able, to let it go.

People are creatures of habit, and routines offer a way to promote health and wellness through structure and organization. Having a routine can greatly improve your health.

Many people who don’t have any type of routine suffer from:

·        Stress. No routine often means having the constant worry of “when will I get it all done.”

·        Poor sleep. Without a daily routine at work and/or home, you may find yourself playing catch-up with yesterday’s to-do list. If you’re always behind on what should have been done the day before, you’re likely also staying awake worrying about what didn’t.

·        Poor eating. Unhealthy diets (like eating lots of fast food) become the norm if there isn’t time scheduled for grocery shopping. Quick, unhealthy substitutes become the next best food option.

·        Poor physical condition. Working out usually requires some advance planning.

·        Ineffective use of time. Often, no routine means you simply run out of time, leaving things undone and not making the most of your time.

 Routines Can Be Fun

Routines can be fun and don’t need to be boring. Their health benefits will make you wonder why you didn’t start one earlier.

 Some ways a routine can help include:

 Better stress levels lead to improved mental health, more time to relax and less anxiety. A lack of healthy stress management techniques can put you at greater risk for heart disease and negatively impact your overall health.

Better sleep will leave you refreshed. Your daily routine influences your quality of rest. Your sleep schedule and bedtime habits affect your mental sharpness, performance, emotional well-being and energy level. It’s best if you can maintain a consistent time for waking and going to bed.

Better health is a result of just a little extra planning. Set the alarm a little earlier and you’ll have time to exercise and eat breakfast, fueling your body for the day. Even a quick (and healthy) breakfast will get you energized. Whether you like to just go for a run or go to the gym for a bigger workout, it’s important to make time for exercise.

Good example setting will encourage others to try a routine as well. You demonstrate its importance and the positive effect it has on health, motivation and self-esteem.

 Kick-Start Your Life

Everyone is unique. Not everyone requires a fully scheduled day to reap the health benefits of a routine, so make the choices that work for you, knowing they’ll only make you healthier and more efficient with your time. My stress levels plummeted...

Sleep became effortless...

And my productivity skyrocketed…

All because of… my daily routine.

But when I studied some of the most successful people on the planet, I found they all followed their own precise daily habits, which made a huge difference to their life experiences.

The science is clear.

A routine radically reduces stress because your daily activities are predictable and familiar.

And when your brain is less stressed, you become more productive and creative.

Not only that, but the cumulative effects of positive habits also build exponentially, creating dramatic change quicker than you’d think.

Here are 3 simple ways to add a routine to your day:

• Go to sleep and wake up at the same time every day (even weekends)
• Eat meals at regular times
• Exercise daily at the same time (if possible)

Now, I know what you’re thinking…

That sounds so boring!

So, as an experiment, why not try creating your own positive routine -- and following it for just a week?

Life expectancy in the age of COVID

 I always thought we were living longer, but it appears that Canadians’ average life expectancy fell to the largest degree ever recorded during the first year of the COVID-19 pandemic, according to data released this week by Statistics Canada.

The agency says Canadians’ average life expectancy dropped to 81.7 years in 2020 from 82.3 years in 2019 — a drop of more than half a year.

“It is substantial because that is the largest decline ever observed — at least since 1921, the year our national vital statistics registration system was introduced,” Statistics Canada demographer Patrice Dion explained.

Despite the historic decline, Canada’s 2020 life expectancy remained among the highest in the world, according to Statistics Canada.

Most other countries have (also) seen a decline. Some countries like the United States also saw a drop in life expectancy. Their life expectancy currently stands at 77 years -- 74.2 for men, 79.9 for women -- which represents a decrease of 1.8 years from the pre-Covid era. Few countries managed to have their life expectancies stable or increasing,” Dion said. Nationally, the decline was greater for men, at 0.7 years, than women, who saw the average life expectancy fell by 0.4 years.

The gender trend was generally reflected at the provincial level, except in Quebec, where women’s life expectancy fell by more than men, and in B.C., where the life expectancy of women remained stable.

The good news:

• Stats Canada believes that as a result should the worst impacts of the pandemic begin to wind down the country’s average life expectancy would be expected to quickly rebound. 
• Over the years our life expectancy has gone up dramatically. For comparison, in 1950, life expectancy was roughly 62 years -- or 15 years less than it is now.
• Those of us who have already made it to 65 can expect to live another 20 years or so -- a little more for women, a little less for men. 

In addition to Covid, other causes of death have also increased in the past two years. The biggest killer, especially in our age group, is heart disease. Deaths from heart disease have increased by 4%. Why? No one knows for sure. But it's likely because people have been avoiding going to the doctor due to the restrictions of Covid. 

The message is clear go to the doctor. We need to get our checkups and usual medical tests and pay attention to our mental health.

Dementia Medical Myths 10-11

 10. All people with dementia become aggressive

In some cases, people with dementia might find it increasingly hard to make sense of the world around them. This confusion can be frustrating, and some individuals might respond to the emotions in an angry manner. However, this is not the case for everyone.

In a study involving 215 people with dementia, 41% of the participants developed aggression during the 2-year study. When they looked at factors that increased the risk of developing aggression, the researchers identified two of the primary factors as physical pain and a low-quality relationship between the person and their caregiver.

11. Dementia is never fatal

Unfortunately, dementia can be fatal. According to a 2020 study among adults aged 70-99 years, dementia may be a more common cause of death than experts have traditionally thought. The authors “found that approximately 13.6% of deaths were attributable to dementia over the period 2000–2009.”

Dementia worries people, especially as they age, and this is justifiable in many ways. However, it is important to counter misinformation that might enhance concerns and stigma. For now, researchers are working tirelessly to develop better ways to treat and prevent dementia. In the future, hopefully, science will reduce the impact of dementia and, therefore, the fear associated with the condition.

Dementia describes various symptoms of cognitive declines, such as forgetfulness. It is a symptom of several underlying conditions and brain disorders.

 Summary

Dementia is a term that describes symptoms affecting remembering, thinking, and behaviour. It is a part of Alzheimer’s disease and can occur with some movement disorders, such as Huntington’s disease and Parkinson’s disease.

The symptoms usually worsen over time, and there is currently no cure. Some drugs may help manage the symptoms, but the person may eventually need full-time help.

Dementia Medical Myths 7-9

 7. Memory loss always signifies dementia

Although memory loss can be an early symptom of dementia, it does not necessarily signify the start of this condition. Human memory can be unpredictable, and we all forget things occasionally. However, if memory loss is interfering with everyday life, it is best to speak with a doctor.

Although memory issues tend to be an early sign of Alzheimer’s disease, that is not the case for other forms of dementia.

8. Dementia is always preventable

This, unfortunately, is untrue. Importantly, though, certain factors can either reduce the risk of certain types of dementia developing or delay their onset.

For instance, the Lancet Commission’s 2020 report on dementia prevention, intervention, and care list 12 factors that increase the risk of dementia:

·        less education

·        hypertension

·        hearing impairment

·        smoking

·        obesity

·        depression

·        physical inactivity

·        diabetes

·        low levels of social contact

·        alcohol consumption

·        traumatic brain injury

·        air pollution

Some of these factors are more difficult to modify than others, but working on changing any of them might help reduce the risk of developing dementia. The authors of the report explain: “Together, the 12 modifiable risk factors account for around 40% of worldwide dementias, which consequently could theoretically be prevented or delayed, “Reducing your risk requires starting these lifestyle changes from the get-go, not waiting until you’re 70.”

9. Vitamins and supplements can prevent dementia

Linked to the section above, this is also false. To date, there is no strong evidence that any vitamin or mineral supplements can reduce the risk of dementia. In 2018, the Cochrane Library conducted a review with the aim of answering this question.

Their analysis included data from more than 83,000 participants across the 28 included studies. Although the authors report “some general limitations of the evidence,” they conclude: “We did not find evidence that any vitamin or mineral supplementation strategy for cognitively healthy adults in mid or late life has a meaningful effect on cognitive decline or dementia, although the evidence does not permit definitive conclusions.”