Did you know that we have a Pets Leader Board in our missions? Participants can include their furry friends and count their steps together!

The Benefits of our Furry Companions
A dog is a man’s best friend! This saying has long been used but recent research suggests that dogs may be more than just loyal companions; they could play an active role in enhancing both physical and mental health.

A recent Swedish study explored the link between dog ownership and activity levels. Researchers surveyed over 1,400 individuals and assessed their physical activity using accelerometers. The results were compelling: dog owners engaged in an average of 19.2 additional minutes of daily light physical activity, 11.4 more minutes of daily moderate to vigorous activity, and did 1,738 more steps each day. Additionally, dog ownership was associated with twice the likelihood of meeting the recommended physical activity levels, underscoring the role dogs can play in encouraging a healthier, more active lifestyle.

Dogs have also been found to positively influence mental health. In one study, researchers examined the impact of therapy dogs on students during a stressful examination period. Students who interacted with therapy dogs reported a significant improvement in their Positive and Negative Affect Schedule (PANAS) scores, a measure of emotional state. Also, most participants agreed that they felt calmer when they were with the dogs.

In conclusion, our furry companions might contribute our wellness both physically and mentally. By encouraging us to be more active and better emotionally, owning a dog might be the best way to keep life's troubles on a short leash!

-Sources (click to access): Article 1 and Article 2
-Report prepared by: Denia Hamidi, Medical Student, McGill University, MDCM Candidate Class of 2027

Is Food the New Medicine?
Diets have long been controversial when it comes to their health benefits. Recently, the Mediterranean diet has gained a lot of attention, and for good reasons. The traditional Mediterranean diet consists of a high intake of fruits, vegetables, whole grains, beans, nuts, and seeds, with moderate to low amounts of animal products. Olive oil is also a staple in this diet.

A substantial body of evidence supports the Mediterranean diet’s health benefits. The most recently reported CORDIOPREV study examined the effects of this diet on 1,002 patients with coronary heart disease and compared it with a low-fat, high-carbohydrate diet. Patients were followed for a median of 7 years.

The Mediterranean diet proved far superior to the low-fat diet. Primary outcomes, including heart attacks, strokes, and cardiovascular death, were significantly lower in the Mediterranean diet group, showing a 26% reduction in such events.

Most importantly, other clinical trials like the Predimed Study have also demonstrated that the Mediterranean diet is superior to a low-fat diet in reducing cardiovascular events.

While it remains unclear exactly how the Mediterranean diet works to prevent cardiovascular disease, or what specific aspect of it is most beneficial, it is currently the diet with the most robust evidence supporting its role in reducing cardiovascular risk. So, the next time you’re looking for new recipes to add to your rotation, consider the Mediterranean diet for inspiration!

Sources (click to access): Article 1 and Article 2
Report prepared by: Denia Hamidi, Medical Student, McGill University, MDCM Candidate Class of 2027

Reducing the Risk of Falls in Older Adults
Falls are a significant concern among older adults living in the community, often leading to serious injuries, hospitalization, and even a loss of independence. Most falls result from a combination of factors and identifying common and modifiable ones is essential to reducing the risk of falls and their potential complications. The 2020 article, Prevention of Falls in Community-Dwelling Older Adults, outlines key strategies to help lower the risk of falls.

The Role of Exercise
It’s no surprise that exercise helps reduce the risk of falls. In fact, studies show that regular exercise can reduce the rate of falls by 23%. Some research even suggests that long-term exercise programs may help lower the number of falls that lead to fractures. The most effective programs are those that focus on improving leg strength and balance. One example of exercise program that the article suggests is the home-based Otago program. This program includes strength exercises, balance exercises, and walking. Strength and balance trainings are typically performed 3 times per week for 30 minutes combined and walking is recommended at least twice weekly for 30 minutes. The exercises are individually tailored and become progressively more challenging over time. It generally runs for about a year. More information on the Otago program can be found here. Additionally, gait, balance, and strength assessments can be helpful in identifying the best exercise program or lifestyle adjustments to reduce fall risks. Some of these assessment tools include the Timed Up and Go test and the Tandem Balance Test. Because practising regular fall prevention exercises can be challenging for many of us (they’re not much fun), developing a weekly routine, exercising with others, and tracking you progress as you improve are just some of the ways you can ensure that they become part of your work-out plan.

Medications and Fall Risk
Certain medications can increase the risk of falls by causing side effects like sedation, confusion, or orthostatic hypotension, which is a significant drop in blood pressure when standing up which can make you dizzy or even faint. Therefore, it’s important to review your medication list and consult your healthcare providers if you have any concerns.

Conclusion
While many older adults face an increased risk of falling due to a variety of factors, focusing on modifiable factors can significantly reduce the likelihood of falls and their complications. One of the most effective ways to lower fall risk is through a consistent exercise program, along with addressing medical and lifestyle factors such as medication management, vision care, and home safety.

-Source (click to access): Click Here
-Report prepared by: Denia Hamidi, Medical Student, McGill University, Faculty of Medicine and Health Sciences

Exercise and Sleep!
Exercise Your Way to Better Sleep: Simple Steps to Restful Nights
With a good night’s sleep becoming harder to come by in our busy lives, it's important to find effective ways to improve it and exercise might be the way! A 1997 study published in the Journal of the American Medical Association scientifically proved that regular exercise is an effective treatment to improve our sleep.

The study included 43 patients between the ages of 50 and 76 who weren’t exercising regularly and had moderate sleep complaints. These participants were split into two groups. One group began exercising moderately four times a week. Twice a week, they engaged in 60-minute fitness classes including a 30-minute session of endurance training such as low impact aerobics. For the remaining two sessions, subjects took brisk walks or cycled for 40 minutes. The control group kept their normal activity levels. The researchers then compared sleep quality between the groups, using self-reported questionnaires and sleep diaries.

After 16 weeks, those who were assigned to regular exercise noted important improvements in their sleep! Exercisers reported sleeping 42 more minutes longer on average and falling asleep 11.5 minutes faster. According to their sleep diaries, the exercisers reported better overall sleep quality, faster sleep onset, and feeling more refreshed upon waking compared to the non-exercisers.

So, if you’ve been struggling with sleep, building a regular exercise routine could help you enjoy more restful nights! It's a simple and natural way to improve your sleep and overall health.


Source (click to access): Click Here

Report prepared by: Denia Hamidi, Medical Student, McGill University, Faculty of Medicine and Health Sciences

Exercise and Mental Health!
Is Exercise The New Antidepressant?
Exercise has been shown repeatedly to be beneficial for our physical health, but did you know that it can improve your mental wellbeing as well? With mental health concerns on the rise, it’s important now more than ever to be aware of tools to help prevent them and manage them. A recent study published in 2023 in the British Journal of Sports Medicine emphasized how physical activity is a powerful tool for improving symptoms of depression and anxiety. This study reviewed data from more than 1,000 clinical trials and included more than 120,000 participants, making it one of the strongest pieces of evidence that we should keep moving daily!

The study looked at patients having depression, anxiety and psychological distress. Patients with depression and anxiety seemed to benefit the most from increasing their physical activity. In fact, the effects of physical activity for some individuals were just as effective as medication (don’t stop your medication without talking to your doctor). Regular exercise can also improve symptoms among individuals who continue their medication.

While there still is no clear-cut answer as to how exercise has such wonderful effects, it is likely due to a combination of psychosocial, neurological, and social factors. For instance, mind-body activities, like yoga, have been found to be particularly effective for patients with anxiety while resistance training was most effective for patients with depression. Neurologically, exercise influences neurotrophic factors, increases serotonin and norepinephrine availability, and regulates the hypothalamic-pituitary-adrenal axis. One of the most interesting parts of this study is that it compared different types and intensities of exercise! It found that all forms of physical activity are efficient for improving mood. Higher intensities of exercise, such as vigorous circuit training and aerobic exercises, were associated with greater improvements in patients with depression and anxiety. Additionally, shorter weekly workouts were associated with better outcomes than longer ones, possibly due to better adherence. So, the next time you are worried about not having time for a long workout, just remember that any movement counts towards your mental health!

Source (click to access): Click Here

Report prepared by: Denia Hamidi, Medical Student, McGill University, Faculty of Medicine and Health Sciences