Health Pulse Flight Fright: How To Stay Calm on a Plane “We are now entering a turbulence zone. Please fasten your seatbelts…” Oh no, here we go again, breathe, grip the armrest, don’t panic, breathe… If this sounds like you, you’re in good company: up to 40% of people have a fear of flying, with turbulence a common culprit. Turbulence anxiety – the sense of dread or panic brought on by a wobbly flight – can begin even before the plane takes off. The traveller-tested tips below can help you bring the nerves down to manageable levels: ▶ Put the bumps in perspective – turbulence happens on practically every flight and pilots are trained to manage it. ▶ Follow a calming pre-takeoff routine – listen to a soothing playlist, dab a favourite cream onto your face and hands and/or take a series of deep, conscious breaths. ▶ Choose your seat strategically – to minimize the bumps, pick a seat toward the front of the plane or over the wings. ▶ Stay hydrated, not buzzed – alcohol and caffeine can amp up your nervous system. Instead, buy a healthy drink before getting on the plane – think green tea or citrus-flavoured sparkling water – and sip from it while flying. ▶ Distract yourself – whether with podcasts, old sitcom episodes or crossword puzzles, keep your mind engaged so that it has less opportunity to flip to panic mode. And yes, breathe. Sources: calm.com, icarepharmacy.caa How Aging Affects Your Metabolism Popular wisdom has it that metabolism crashes and burns as you age, making it almost impossible to lose weight. While the claim contains a kernel of truth, the reality is more nuanced. Your basal metabolic rate (BMR) is the amount of energy (calories) which your body requires to perform life-sustaining functions such as breathing, keeping the blood flowing and repairing cells. It’s the number of calories that you would burn if you stayed in bed all day. Your total energy expenditure (TEE) consists of BMR plus the energy needed to move around and digest food. Factors such as age, gender, body mass, body composition, physical activity and illness can all affect TEE. That said, middle age has a much more modest impact than commonly thought. In a 2021 study of more than 6,000 people published in Science, TEE remained stable from ages 20 to 60 in both sexes. Metabolism does start to decline after age 60, but only by 0.7% per year. These findings make it difficult to pin midlife weight gain on a slowing metabolism. To maintain a healthy weight as you get older, evidence still favours the slow and boring method – moderating your food intake and engaging in physical activity. Lather, rinse, repeat. Sources: Harvard Medical School, Duke Today, National Library of Medicine For Better or Worse: The Lowdown on Carbs Carbohydrates (carbs) fall into two categories: simple and complex. While today’s nutritionists prefer not to label any food as “bad,” it’s fair to say that simple carbs don’t do your health any favours. Foods with simple carbs include white bread, refined starches and pastries. You feel hungry soon after eating them, which may lead you to overeat and could increase your risk of developing diabetes or high blood pressure. Not only do simple carbs have many of their nutrients removed, but the body also digests them quickly, leading to blood sugar spikes. Complex carbs – the good kind – come packed with vitamins, minerals and nutritional layers that slow down digestion, such as bran and fibre. This dampens blood sugar surges and keeps you feeling full for a longer time. Eating such carbs may also lower your risk of heart disease and some cancers. A good way to distinguish between carbs is the glycemic index, or GI – a measurement that tells you how much a food boosts blood sugar. Choosing lower-GI carbs will keep you on the right track. Here’s a short list: ▶ Low GI (55 or lower): Most fruits and vegetables, beans, minimally processed grains ▶ Moderate GI (56 to 69): White and sweet potatoes, corn, couscous ▶ High GI (70 or higher): White bread, most crackers, cakes, most packaged breakfast cereals. Sources: WebMD, Harvard Medical School 40 | www.snowbirds.org
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