Run With It Episode 5

Run With It Episode # 3

Running can help those with mental health issues to deal with stress

If you’ve been running for longer than six months you have already reaped the benefits, including a stronger heart and lungs, a leaner physique and better mental well-being. When you combine fresh air with vitamin D and endorphins that kick in after a run, you are better prepared than most to handle whatever stresses are thrown your way. Indeed, running is good therapy for both body and mind. Participating in an activity like running can help those that suffer from depression. Dr. Valerie Taylor, chief psychiatrist at Women’s College Hospital in Toronto - and an avid runner – said via email this week, “Running is a social activity that is helpful for people who are suffering from mental illness because they often end up isolated and trying to cope on their own. Running groups also help to relieve stress because participants may share stories about their struggles that they might not tell their friends or family.” You may be surprised to know that women are three times more likely than men to suffer from depression. Research indicates that one in four women will experience some form of depression in their lifetime. Shoppers Drug Mart will kick off Canada’s first and only national women’s and girl’s running race series in Unionville, Ont. Saturday, June 22. After Unionville, Vancouver (July 13), Calgary (July 27), runs will be held in Halifax (August 10), Ottawa (August 24), and Quebec City (September 21). Dr. Taylor is thrilled that a portion of the proceeds are going to Women’s College Hospital. “Not only will this race provide funds to ensure our programs thrive, it will also raise awareness about women’s mental health and promote healthy living. Supporting women in their efforts to make running a part of their regular routine is a critical step in ensuring the well being of women and families.” The Shopper’s Drug Mart Run for Women Series will consist of a 5K, 10K and Little Steps Girls 1K, and will include a motivational talk from a Canadian Olympian in each city. Jennifer Heil, a 30-year-old Montreal resident and Olympic gold and silver medal winner is the first featured speaker in Unionville. The brand new mother of two and one half week old baby boy, Danik, she is passionate about speaking to girls and women about being active and how they can succeed in the goals they set. “I'm excited to be a part of the (women series) because it encourages an active lifestyle and supports women’s mental health initiatives across the country. As a new mom I know that remaining physically active is as important as ever to ensure I maintain my well-being and a balanced lifestyle.” In a recent phone interview I asked Heil to explain the importance of “physical literacy.” Heil was always physically active as a child, laying the foundation for a future freestyle mogul skiing Olympian. “It is about teaching physical literacy at an early age, emphasizing physical activity to kids and targeting a more balanced lifestyle,” Heil said. Another role model for the run is Karine Champagne who is participating in the Quebec City run on September 21st. She has created a run club called, Mères-Veilleuses, which is: “…for moms out of shape, or in need of extra motivation!” In a phone interview earlier this week the 39-year-old Champagne, a Quebec native and 20-year TVA news french anchor spoke of her struggles and how running helped overcome her severe case of depression in 2010. The engaging Champagne said, “I was six months out, I couldn’t read and watch television.” She continued, “It started when I had insomnia and I had a problem with my memory and I started to talk down about myself. I realized I needed to see my doctor, and he suggested I exercise, and I did but during that time of training I was sleeping, crying and training. Medication and sports were the prescriptions, so I ran, swam, biked and cried and took the pills.” She adds, “I want to fight the taboo - which is okay to talk about it.” In 2011 she medaled in the (35-39) category in the Canadian Triathlon Championships in Kelowna (750m swim, 5 km bike; and 5km run) and went on to race in the World Championships in New Zealand in 2012. Champagne has big dreams and aspirations, including climbing Mount Kilimanjaro in July, which prompted her to declare that her depression was, “like a gift as it helped put me there.”

Coconut Water – is it just a trend among runners or healthy for you?

When I think of coconut – I think of basking in the sun at a tropical place while sipping an exotic drink with one of those little umbrellas. Didn’t that famous chimpanzee, ‘Cheetah,’ supply Tarzan and Jane with all the coconuts they could eat? Well, now there’s a new energy drink on the market - coconut water – and it’s trending in a large way with the North American running community. No wonder Tarzan was so buff. What is coconut water you might ask? It is an all natural energy drink containing potassium and minerals, great for hydrating and low in calories. You can buy coconut water almost anywhere these days. For those unfamiliar with this product, the main question is: Is it just a trend or a natural energy drink that will give you a needed boost at the right time? To learn the health benefits, I recently tried coconut water with pulp for the first time and while it tasted refreshing and sweet, I wanted to learn more about how it compared to other energy drinks on the market. I asked registered dietitian and accomplished runner Crystal Higgins what are the benefits of drinking coconut water? Does she drink it? “Yes - especially when it is ice-cold. Don't try to drink it warm at room temperature,” Higgins said by email from her Vancouver office this week. Are there substantial benefits to be gained from coconut water? “Absolutely - coconut water is 100% natural compared to other sport drinks that are artificially sweetened, colored and flavored,” Higgins said. She continued: “In fact coconut water has even been successfully used as an alterative IV treatment in remote areas. There may also be some antioxidant properties, which may aid in neutralizing reactive oxygen species production resulting from long duration exercise.” According to PMC – US National Library of Medicine, coconut water is naturally occurring, is very rich in potassium, contains sodium chloride and carbohydrate and is viewed as the hydrating beverage of choice in many countries, including India, Brazil, Singapore, Southeast Asia and the Caribbean. Higgins said, “Runners should drink coconut water when performing an aerobic exercise or longer, more intense runs lasting longer than 75-90 minutes.” Higgins enjoys one cup (eight oz) after a 90 minute bikram (yoga) class or a long run. She finds it “quite tasty and refreshing.” Remember, the large cans often have more than eight ounces, so watch the portion size she notes. “Many people enjoy the flavor, the natural-factor and the fact that it has low carbohydrates, sugar and chemically manufactured elements,” Higgins says. “Most definitely it is a trend. There are currently limited studies and clinical evidence to suggest that coconut is any better than water or other sport drinks at rehydration, recovery and performance. Carbohydrate-electrolyte beverages are widely consumed and represent a multi-billion dollar segment of the food and beverage industry.” Higgins adds, “It is certainly a more natural choice relative to Gatorade, but there is not sufficient evidence to support that it's necessarily better. Although it is excellent in terms of potassium, coconut water falls short on sodium. If you're a "salty-sweater" you may require additional sodium for adequate rehydration and recovery.” In an article by Molly Kimball, a registered dietitian in New Orleans, “coconut water ranges from 34 to 76 calories per eight ounce serving, compared to 50 calories for the same amount of Gatorade or PowerAde. Vita Coco, by the way, is the brand of coconut water that appears to most closely match the calorie content of a regular sports drink, with 45 calories per eight ounces.” Ultimately, the choice is yours to try coconut water. I did but I still prefer old fashion water, nice and cold, straight from the tap.

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