The Importance of Immunizations  

By Julia Smith, General Member

World Immunization Week is observed annually in the last week of April to spread awareness about the importance that vaccines play in protecting people of all ages against preventable disease, in a safe and effective way.  Immunizations are one of the most successful and cost-effective public health interventions in history, preventing millions of deaths and cases of preventable diseases each year, as well as a key factor in achieving global health.

Immunizations are a safe and effective way to protect individuals and communities from preventable diseases. Vaccines work by triggering an immune response in the body that prepares it to fight off a disease. This helps to prevent illness, hospitalization, and even death. Diseases such as measles, polio, tetanus, and hepatitis B, which once claimed many lives, are now rare, and in many cases eradicated in countries where immunization is widespread.  Polio has been eliminated from the United States thanks to widespread polio vaccination. Since 1979, no cases of wild polio have originated in the United States (Center For Disease Control) due to community, otherwise known as “herd immunity”. Immunization directly protects the person who receives the vaccine.  If everyone in your community gets immunized, herd immunity can develop..     

Not everyone can receive vaccines; such as newborns, individuals with certain allergies or  health conditions as well as some elderly people. Getting vaccinated can help those who can't get immunized themselves. Immunization is important throughout life. Babies, infants  and young children are particularly susceptible to vaccine preventable diseases as their immune systems are less mature. Older children and adults also need booster shots to restore waning immunity. Some immunizations are geared specifically towards the elderly, such as shingles and pneumonia. 

As a result of the COVID-19 pandemic, many immunization clinics happening in schools in our country and around the world were halted when schools were closed due to lock downs. Hundreds of thousands of young people worldwide are now behind on their immunizations and the public health offices are now playing catch up.  It has been seen historically that countries where there was a decline in immunizations, large epidemics followed. There were increases in hospitalizations and death.

In addition to reducing the burden of disease and healthcare costs, immunizations also have economic benefits. Vaccines have been estimated to provide a return on investment of up to $44 for every $1 spent, due to their impact on reducing healthcare costs and increasing productivity. It is for these reasons that most immunizations are publicly funded and free.  It is more cost effective to get everyone immunized then to deal with everyone getting sick.  

The National Advisory Committee on Immunization (NACI) is an advisory body to the Public Health Agency of Canada. Its role is to make recommendations for the use of vaccines approved for use in humans in Canada. Please click on the links below for more specific information regarding immunization schedules.

Vaccine providers need to know how to effectively counsel vaccine recipients and parents knowledgeably, alongside the government providing facts so that people can assess the benefits and risks of immunization, as well as the risks associated with being unvaccinated. Information must be based on facts, not rumors or hearsay, nor political agendas or large pharmaceutical company profits, as vaccine hesitancy is on the rise. Vaccine hesitancy means refusal of vaccination or a delay in an immunization schedule. Vaccine hesitancy is a complex issue that stems from a lack of understanding about the vaccine being given, religious beliefs, and beliefs that vaccines are only being given for financial gains in the industry. We saw this a lot with the recent COVID-19 vaccines, as many groups of people rallied together spreading false information. There is also a misconception about vaccines and how they are linked to chronic diseases like autism, multiple sclerosis (MS), asthma, or sudden infant death syndrome. 

Immunizations are a critical component of global health and have played a significant role in reducing the burden of disease and improving the quality of life for people around the world. As we mark World Immunization Week, it is essential to recognize the importance of immunizations and to encourage everyone to get vaccinated. By working together to ensure that everyone has access to vaccines, we can continue to protect ourselves, our families, and our communities from preventable diseases.

Information retrieved from: 

Center for Disease Control 

 “Understanding Thimerosal, Mercury, and Vaccine Safety.” CDC, http://www.cdc.gov/vaccines/hcp/patient-ed/conversations/downloads/vacsafe-thimerosal-color-office.pdf .

World Health Organization.

 Vaccine Safety Net. 2015. http://www.who.int/vaccine_safety/en/ 

World Health Organization

Six common misconceptions about immunization. 2009. http://www.who.int/vaccine_safety/initiative/detection/immunization_misconceptions/en/index5.html 

Canada Public Health- https://www.canada.ca/en/public-health/services/provincial-territorial-immunization-information.html 

Benefits of Integrated Youth Services

By Jillian Stringer, General Member

We are on the brink of a new era in mental health care.

As we navigate the complexities of the 21st century, the need to prioritize the mental well-being of our youth has become an urgent and pressing matter. The current state of the youth mental health system is plagued with challenges, leaving many struggling individuals and families to navigate a labyrinth of barriers.

It's time for a transformative revolution, one that reimagines and reinvents how we approach youth mental health.

In this blog, we explore one approach to system transformation that holds immense promise: Integrated Youth Services (IYS). By integrating various aspects of physical, mental, and social well-being into a comprehensive and holistic model of care, IYS aims to revolutionize the way we approach youth mental health.

It's time to reimagine a system that puts the mental health and well-being of our youth at the forefront, and IYS may just be the key to unlocking their potential by empowering them with the support and resources they need to thrive.

Join us as we take a closer look at this innovative approach and its potential to pave the way towards a brighter, healthier future for our young people.

What is IYS?

As a young person with lived experience navigating the mental health system, and as an early-career researcher working in the youth mental health sector, I find myself talking about IYS a lot.

I can see the potential benefits from both sides. And I understand the need for change. 

It’s hard, if not impossible, to separate mental health from our other fundamental basic needs like physical health, food, and housing.

Integrated Youth Services (IYS) aim to reflect this interconnectedness by bringing local care providers and community supports together under one roof. That way, if a young person walks in (or logs in) to a central hub, they can feel confident that they will have all their needs addressed.

For instance, an IYS site might bring together nurses and doctors, peer supporters, counseling services, disability support organizations, and financial and employment programs.  

Over time, as different integrated youth service sites have developed around the country, we have been learning a lot about what works and what doesn’t for operating effective IYS.

So far, we have been able to boil successful IYS down to a set of key guiding principles, covering things like engagement, accessibility, and health promotion [1]. 

You can see all 8 in the image below.

Image based on the work of Frayme [1].

These core components play a crucial role in ensuring quality of care and guiding integrated services towards their goals.

You may notice, however, that none of these key principles mention exactly what programs or supports an integrated youth services hub is expected to provide.

Essentially, Integrated Youth Services refers to a way of organizing and delivering resources to young folks without dictating exactly what those services are. This approach has benefits for a couple of reasons.

First, it allows care hubs to be built around local strengths, resources, and needs. Youth and caregiver engagement are key to this. Practitioners and health & social services workers at IYS sites work together with the community, not just for them to design, deliver, and evaluate care.    

Second, this flexibility allows for IYS hubs to continually improve and adapt to meet needs. Exchanging knowledge and best practices among services in integrated systems makes sure that care is delivered based on sound evidence. Further, regularly gathering input from youth and caregivers and evaluating services themselves ensures programs and initiatives are effective, accessible, and responsive to users’ needs and that any gaps are identified quickly.    

SO DOES IYS WORK?

Thriving together

Of course, this all sounds great, but the first thing you may want to know when talking about healthcare is whether this approach actually improves the health of those who use the service.

Early evidence from the sites we have in Canada is promising, and internationally, the data tell an even more convincing story.

According to data from the national youth mental health network, ACCESS Open Minds, their Integrated Youth Services have helped lower youth distress, lessened the severity of mental health symptoms, and improved their schoolwork and social functioning [2].

Findings from BC-based site Foundry have shown similar improvements in young folks’ ability to manage their health, life, and problems [3].

Bridging the gap

Another useful question to ask is whether this approach does any better than the status quo.

Given the challenges we know many young folks face in accessing mental health services, you would certainly hope so…

And it seems IYS can improve accessibility, as evidenced by shorter wait times and reductions in mental health stigma, which continues to be a barrier to help-seeking [2, 4, 5].

On a positive note, early data from ACCESS Open Mind sites showed that the vast majority of services met standards for “rapid access” with more than 80% of youth being assessed within 72 hours of referral and waiting less than 30 minutes on average for an appointment [2].

The need for these services is clear. A significant portion of youth getting care from three different IYS providers say they would not have known where to go for help otherwise or wouldn’t have had their needs met [2, 4, 6].

Notably, many Canadian integrated youth services are focused on serving Indigenous youth, with almost half of ACCESS Open Minds sites located in Indigenous communities or serving a large portion of Indigenous youth [7]. Additionally, with several IYS sites in BC, Manitoba, and Ontario that are Indigenous-led, this offers an important opportunity to dedicate services specifically toward combating some of the social and structural inequities that contribute to worse mental health outcomes for Indigenous peoples as a result of historical and ongoing colonization [7].

Advances and innovations we have seen in response to the COVID-19 pandemic, including virtual care and online care platforms, have also contributed to making support services more accessible for young folks through several IYS providers [7].       

Thriving with Care

At its core, IYS focuses on involving youth and caregivers in their implementation. So these perspectives are crucial.

We have seen youth and families expressing satisfaction with the approach and the youth-friendliness of BC-based IYS services [8].

And young folks in Ontario are reporting high levels of satisfaction with their services as indicated by 99% who agreed that they would recommend Ontario IYS services to another [6]. 

So What’s Next for IYS?

Given the growth of IYS around the country and its promising evidence, it is encouraging to see the Canadian government launch a federation of IYS leaders from nine provinces and a network of services around the country to exchange knowledge, improve mental health outcomes, and jointly collect more research evidence [7].

These knowledge sharing initiatives aim to increase the impact of IYS through collaboration, increased data collection, the development of common standards, and supporting provincial and territorial IYS initiatives. They will also focus on sharing best-practices for culturally appropriate youth care, especially in Indigenous and racialized communities [7]. 

All that said, system transformation is not easy work.

Just as the growth of IYS in Canada has identified strengths, it has also highlighted opportunities for growth.

For instance, many IYS providers still face challenges with integrating partner organizations and aligning services, particularly when conditions of the participating sites vary in terms of geography, language, and political context.

Developing IYS in rural communities for example, is often still limited by the availability of the community services to begin with, acknowledging that the success of IYS sites themselves is dependent on the response from other parts of the youth healthcare system [7].

Fortunately, some of these barriers can be overcome as we collect more evidence, collaborate, and acquire sustained funding and support for system transformation.

Canada is well-positioned at the moment to use our new national networks to establish a robust plan for data collection and knowledge exchange to build a national learning health system that provides evidence-informed care to all those who need it.

One thing we cannot forget, however, is the importance of the voices of youth and caregivers and lived and living expertise in this process. Evidence must continue to include knowledge from practice, lived experience, and traditional ways of knowing for meaningful and appropriate care.

Grassroots organizing and community-led initiatives have been central to the development of IYS in Canada so far, and we’ve seen just how impactful this can be.

Communities have power.

As service providers and health professionals share evidence through our new professional networks, we call on community members themselves to get involved.

It's time to ignite change, to create a future where our youth can flourish, unencumbered by the barriers of a broken mental health system. Integrated Youth Services have shown us a path forward, one that prioritizes holistic care, breaks down silos, and empowers young people to thrive.

But we cannot stop here.

It's time for communities to come together, to raise their voices, and advocate for system transformation. Let's break down the stigma, raise awareness, and demand accessible, equitable, and comprehensive mental health services for our youth.

Together, we can create a world where our young people receive the support and resources they need to lead fulfilling lives. It's time to be the champions of change and pave the way for a brighter, healthier future for our youth.

Join the movement, take action, and let's transform the youth mental health system for the better. Our youth deserve nothing less.

References

  1. The Core Components and Principles of Integrated Youth Services: Workshop Findings (February, 2020). Frayme. Available at: https://frayme.ca/sites/default/files/interactive_-_core_components_of_iys_final.pdf

  2. ACCESS Open Minds. (2021). https://accessopenminds.ca/wp-content/uploads/2021/02/AOMInterimResults-1.pdf

  3. Foundry (2018). Foundry early learnings: Proof of concept evaluation report. Vancouver, BC: Foundry. https://foundrybc.ca/wp-content/uploads/2020/06/L.8-Foundry-Proof-of-Concept-Evaluation-Report.pdf

  4. Henderson, J., Hess, M., Mehra, K., & Hawke, L. D. (2020). From planning to implementation of the YouthCan IMPACT Project: A formative evaluation. The Journal of Behavioral Health Services & Research, 47(2), 216–229. https://doi.org/10.1007/s11414-019-09658-4

  5. Salmon, A. Fernando, S. & Berger, M. (2018). Development Evaluation of Foundry’s Proof of Concept. Centre for Health Evaluation and Outcome Sciences. Retrieved from  https://foundrybc.ca/wp-content/uploads/2020/06/L.7-Foundry-Developmental-Evaluation-Report.pdf

  6. Youth Wellness Hubs Ontario. (2017). Youth Wellness Hubs Ontario: A primer. https://youthhubs.ca/wp-content/themes/ywo/assets/files/YWHO_Primer_FINAL.pdf

  7. Fowler H, Odegbile K, Celeste L, Narine J. (2022). Integrated Youth Services in Canada A portrait. The Social Research and Demonstration Corporation. https://grahamboeckhfoundation.org/wp-content/uploads/2022/07/Portrait-of-IYS-in-Canada-by-SRDC-2022-accessible.pdf

  8. Salmon, A. Fernando, S., Berger, M., Tee, K., Gerty, K., Helfrich, W., & Liversidge, P. (2020). Distributive leadership within an emerging network of integrated youth health centres: A case study of Foundry. International Journal of Integrated Care, 19, 1–9. https://doi.org/10.5334/ijic.4709

Easy Meals from Tiktok

By Christine Wincentaylo, General Member

Being a student I try to meal prep quick and easy meals since my schedule is constantly changing!

I am always looking for new dishes that hold a lot of nutrition for my busy weeks! Check these dishes out or share them with a friend.                      

Breakfast Dishes 

Lemon Pie Chia Pudding 

Time: 5 minutes

Serving: 4                                                            

Ingredients:

  • Zest of 1 lemon

  • Juice of 2 lemons 

  • 1 can of coconut milk 

  • 8 tbsp chia seeds 

  • Pinch of turmeric 

  • 2 tbsp of maple syrup (or whatever sweetener you use) 

Instructions:

  1. Add all ingredients into a blender and blend until chia seeds are smaller in size (1-2mins), then place into your choice of containers. Refrigerate overnight or place into the freezer. 

Apple Crumble

Time: 40 minutes

Serving: 5 

Ingredients:

  • 3 apples diced

  • 2 tbsp (i like mine extra lemoney)

  • 2 tsp of cinnamon

  • 2 tbsp of water 

  • 1 tbsp of vanilla extract 

  • 1 cup of rolled oats

  • ¾ cup of flour 

  • 2 tsp of cinnamon

  • ¼ cup of olive or canola oil 

  • ¼ cup of maple syrup (or whatever sweetener you use) 

Instructions:

  1. Add the apples, water, lemon juice, cinnamon, water, and vanilla extract into a pan and cook over medium heat for 5-6 mins (or until the apples are soft).

  2. Mix the oats, flour, cinnamon, oil, and maple syrup. 

  3. Place your apple mixture into a baking dish and then add the second mixture on top. 

  4. Cook at 355F for roughly 30 minutes or until golden brown.

Lunch Dishes

Lentil Fritters w/green sauce 

Time: 10 minutes

Serving: 4-5 

Ingredients:                                                                                                                 

  • 2 cup of soaked lentils ( I used red, but use whatever you have at home) 

  • 2 eggs 

  • 2 tsp of garlic powder

  • 1 1/2 tsp of chili powder 

  • 1 tbsp of oregano 

  • 1 tsp of onion powder

  • Salt & pepper to taste 

Green sauce:

  • 2 avocados 

  • 4 thai green chilis 

  • A handful of cilantro leaves

  • Juice of 2 limes

  • ⅓ cup of yogurt 

  • ¼ cup of Hemp hearts (optional) 

  • Salt 

  • 2 tbsp of onion powder

  • 1 tbsp of minced garlic 

  • 2 tbsp of dried basil 

  • ½ can of coconut milk

Instructions:

  1. Mix all your ingredients (soaked lentils, eggs, garlic powder,  chili powder, oregano, onion powder, and Salt & pepper, and place them into a blender or food processor for (2-3 mins).

  2. Next step adds ⅓ cup of bread crumbs to the blended mixture.

  3. Get a pan with some oil and have it heating on medium heat, and place some batter onto the pan, place the amount you would like. I did 1 scoop from a large spoon into the pan of oil. Cook for about 2-3mins on each side and voila! 

  4. For the green sauce for dipping, in a blender add the avocados, coconut milk, dried basil, onion powder, roasted garlic, salt, hemp hearts, yogurt, lime, cilantro, and Thai green chilis, blend for 1 min, and you are done.

Cauliflower Nachos 

Time: 30 minutes

Serving: 3 -4 

 Ingredients: 

  • 1 cauliflower head 

  • 1 packet of taco seasoning

  • ½ cup of cherry tomatoes

  • 1 yellow bell pepper

  • 1 red onion

  • 1 jalapeno 

  • 1 can of olives 

Instructions:

  1. In a bowl cut up pieces of the cauliflower head and mix it with a packet of taco seasoning. 

  2. Once mixed, space out the piece onto a baking sheet. Preheat your oven to 450F, or 390F, if your oven sets the fire alarm off like mine, and bake for 20-25 minutes until you have your ideal “meat” texture

  3. While the cauliflower is cooking, start chopping up your cherry tomatoes, yellow bell pepper, onion, jalapeno, and olives

Dinner Dishes 

Carrot Gnocchi 

Time: 50 minutes 

Servings: 5-6

Ingredients:                                           

  • 4-5 medium-sized carrots    (add more, depending on how many servings you would like to make) 

  • 1 cup of cornstarch or potato starch 

  • 2 cups of broth

  • 1 ½ of water 

Instructions:

  1. Chop up 4-5 medium-sized carrots.

  2. Get a large pot and fill the pot with 2 cups of broth (I used chicken broth), and add 1 ½ cups of water, place the pot on high heat, and once the water is boiling, add in the chopped-up carrots. Let the carrot boil for roughly 15 minutes or until your fork can stab through the carrot pieces.

  3. Once boiled, add the hot carrots into a blender, and add  1 ½ cups of the carrot water into the blender. 

  4.  Blend the carrots for roughly 2-3 minutes or until the carrots are all blended. 

  5. Add the carrot puree into a bowl and slowly add the starch into the bowl. If the mixture is dry, add more carrot water.

Congrats you made gnocchi dough! 

  1. Next step, roll out the dough into whatever shape and size you would like. Once the dough is rolled out and shaped, place the dough back into the carrot water, let the gnocchi cook for 30 sec, and then take the pieces out. 

Tortellini Soup 

Makes: 5-6 servings 

Time: 30 minutes 

Ingredients:

  • ½ diced white onion 

  • 3-4  chopped sundried tomatoes 

  • 2 tbsp of roasted garlic 

  • 2 tsp Italian seasoning

  • 2 cups of broth 

  • One can of crushed tomatoes

  • 1 tbsp of tomato paste 

  • 1 cup of cashew cream (or any type of cream that you prefer) 

  • 2 cups of tortellini 

  • 1 cup of freshly cut kale

Instructions:

  1. On a low-medium heat pan, you will add a dash of oil, white onion, chopped sundried tomatoes, Italian seasoning, and roasted garlic. Once the onion starts to get soft, take it off the heat.

  2. In a large soup pot heat the pot on medium-high heat,  add the mixture and then add the broth, tomato paste, and crushed tomatoes. Once the mixture is starting to boil, add the kale and the tortellini and place it on low-medium heat for six minutes, then it's ready to serve!

Try these new dishes out & tag the YCRH on Instagram, so we can share your creations! 

Healthy Lifestyle Habits: Why are they so Important?

By Julia Smith, General Member

Physical and mental wellness includes more than good health. Personal wellness is achieved through smart lifestyle choices and our routines related to sleep, diet, physical activity, hygiene, and relaxation. 

I am committed to mental and physical wellness. For the past 6 years, I have been dancing. I have worked my way up from a beginner to being selected for the competitive dance team with my studio - Vanessa Plettell Dance.  I compete in all kinds of dance styles (tap, jazz, contemporary, ballet, lyrical, and musical theater). In order to be on the competitive team, many hours of dance practice is required each week. I train approximately 12 hours a week and then have extra practices close to competitions.

One of the reasons I started dancing was because exercising on a regular basis is good for your mental health. Participating in dance has changed my life. It has helped to improve my mood, keeps my mind sharp, and allows me to feel relaxed. I have made friends as well, and have increased my self esteem and confidence. When you synchronize with the people next to you in a jazz or ballet class, you’re doing a form of collective dancing to music. 

When you participate in these dances, you’re involved in a beneficial social activity. You are also cognitively stimulating your brain as you learn the steps to the dances and, therefore, aren’t thinking about what is making you anxious because you are concentrating on the steps. When you dance or engage in any form of physical activity for that matter your body releases the happy chemical called endorphins. Endorphins have many positive effects such as:

  • Reduced depression

  • Reduced anxiety

  • Improved self-esteem

  • Regulation or modulation of appetite

  • Enhanced immune response

  • Reduced pain

I always feel better after my dance classes. My head feels clear, and I feel good about myself. I sleep so much better when I am physically active.

Another component to my well being that I am committed to is making healthy food choices. I don't prescribe to any restrictive diets, per se. I guess you could call my style of eating “ clean eating”. I choose whole grains, fresh fruits and vegetables, lean proteins like chicken and fish, and don't eat red meat or pork. I have a bit of a sweet tooth, but try to choose high quality 70% or higher dark chocolate treats.

I often look for recipes that mimic my favorite treats but are healthier options. Reese's Peanut Butter Cups are a favorite of mine, but now I get my mom to make a substitute treat with almond butter and dark chocolate! Having a lower sugar intake and little to no processed foods also helps to regulate my moods and how I generally feel about myself. I think this is the same for everyone, not just people with anxiety. 

I often encourage others to dance; examples include taking on leadership roles of running dance in gym class at school or volunteering at a daycare to teach dance (which I also do).

My doctor explained it to me like this, “When you have anxiety, your brain is constantly in fight-or-flight mode. Everything around you feels like a threat, even subconsciously.”  Exercise boosts the function of the frontal regions of our brain allowing the amygdala to calm down some of the ways it's overworking, thus decreasing the constant state of fight-or-flight.  Endorphins are released, which make you feel better. 

I worked really hard everyday to improve my dance skills. I practiced at home and I stretched daily to increase my flexibility. After two years of dancing, I won an award and dance scholarship for most improved dancer. Two years after that I was asked to join the competitive dance team. During COVID, I did not quit. Classes were held online, and competitions were canceled. I practiced in my basement for nearly 18 months until we were finally allowed to return to the studio full time and competitions resumed. 

I have come to realize that exercise will be a lifelong journey for me. I've learned that I can push through that last set of demi flutes and lifting those dumbbells just one more time. I am developing not only the muscles in my body, but the muscles in my mind.  The discipline my body has gained through exercise has given my mind an increased ability to respond to emotions and hardship with balance, and to learn the skills to push through to calmer waters.

Travel in the time of COVID - A Short Story

By Julia Smith, General Member

My family is a family of explorers, we love traveling and visiting new places.  Covid-19 has put a wedge in our travel plans over the last few years. As countries begin to open their borders again after lock downs I am so looking forward to getting out there again. I believe it is indeed possible to travel safely. But….. it’s not as easy as it used to be. 
But it can be done. 

August 2022, Ottawa, Ontario to New York City, New York. 

My mother shouts at me “Julia, get your suitcase packed, we are leaving tomorrow” she pauses, sighs and being the nervous mother she is  follows  her initial statement with “do you really think it’s safe to travel?”

“Yes yes” I shout back, “I’ve done my research, it is safe to travel right now. It is a risk, so you need to know how to mitigate risk and be prepared” I say to my mom.  

Inside I'm bursting with excitement,  as I am getting ready to go on my first flight since Christmas 2019, when we went to Cuba for New Years!

My mind is cluttered with everything that I’ve been reading…

“Wear a mask, keep washing your hands”. Masks are important because they help you from catching the virus and spreading it. 

Rules, rules, what safety measures are in place?  What has the Government imposed this time?  Government rules have evolved over time and continue to evolve.  Each day it seems there are a new set of rules. “Every country seems to have different rules” I think to myself.

Travelers have become more aware and know better how to navigate. How to pick somewhere to go. A good resource that I like to use is the United States Government website, especially since we are off to New York City! It has information on rules for each country. Many countries around the world have loosened restrictions after months of lockdowns. Certain countries still require you to fill out a contact tracing health form. Each country has its own set of evolving rules it seems. It’s very important to check for specific public health guidelines like mandatory public health quarantine time. Is it still a thing? Depends where you are going. 

Ok, back to my packing..Packing is not as simple as it used to be. No longer can you just throw on shorts, a t-shirt and sandals, I need to remember to pack masks. N95 masks, to be used in crowded indoor public spaces, as well as 3 ply or reusable masks for when I'm touring around outside in less crowded places. Oh, and my hand sanitizer, can't forget that. Surface wipes, vaccinations papers, any cold and flu medicines just in case…..easier to have it on hand. Just in case.

The day of the trip. We are off to the airport, I’m sort of used to people wearing masks now but I haven't been to an airport since before Covid -19. It feels different. You need to have a stiff upper lip as you navigate the airport corridors, as there are signs everywhere reminding you that the virus is out there.

I take a deep breath and remind myself that I've done my research and in doing so I have learned that the air inside airplanes might be the safest air that I breathe during my entire vacation! Did you know that they add about 50% fresh air and it’s all hepa filtered. Hepa filters are like the gold standard when it comes to air filtration. 

Seeing that it’s not a very long flight, I have my game plan for the flight. I’m going to use the bathroom before boarding, wearing my N95 mask. I will only take it off briefly to eat or drink. Since it’s a short flight I might just want to refrain from drinking, this way I won't have to use the bathroom either. Of course if I was flying to Australia or somewhere much further I would just remove my mask to eat or drink and then put it back on. 

I notice many people seem to have the same game plan as I do. This gives me comfort, knowing that others are also trying to protect themselves and those around them. I don't hear anyone coughing on the plane, this is strange as in previous flights you are always stuck on a flight with someone who sounds like they are coughing up a lung. I guess those pre screening tools really do work. … for the most part. 

Touch down. Yeah we’ve arrived. 

Once again time to navigate the maze of rules at your point of destination. Do they take your temperature with thermal cameras? Do they make you scan a QR code that links to your vaccination status? Are there no measures in place anymore? Our trip through Customs was pretty uneventful to be honest with you. Sigh. 

Finally, we arrive at the Manhattan hotel. One last thing to do before I  can totally relax for the first time in a bit. 

I hear mom ushering orders again.  

“Julia, get the disinfectant wipes, wipe all the high touch surfaces, you know, handles, light switches, remotes, taps… things that probably wouldn't have been cleaned thoroughly.”

“Yes mother”, I replied.

“Oh and Julia, pop the do not disturb sign on the door handle, this will  assure us that no one else will come in. If we need anything we can always ask at the front desk. “

“Yes mother”.

There are also a litany of new rules around sightseeing and staying safe that my family now practices. Even if the rules are different in different countries, I think it’s still important to use common sense. 

In order to stay safe, walk most of the time. Avoid crowded buses, underground tubes, and busy ferries. If you can, avoid public transport, as there are so many more people using it and it is less controlled, many countries have lifted all their mask wearing protocols. Ventilation systems are not as sophisticated as they are on planes. Take a taxi or an Uber. Wear your mask and open the windows for cross ventilation and sit in the backseat. This is the safest way to go. Depending on where you travel to you could always hire a bike.weather permitting too of course... 

That’s what we did. Central Park here we come, just a quick wipe of the handle bars. Boy it feels clean, safe, and I got fresh air!

I am so hungry. Time to find somewhere to eat. This is the last obstacle to navigate. 

“Julia, ask for a spot outside” I hear my mother shout to me as I am approaching the hostess. 

“Yes, yes, of course mom” I respond. Weather permitting, always stick to a table outside. In Europe it’s very fashionable to dine outdoors. 

Finally, we sit down at the table. 

“Ahhh”, I sigh, “we did it,” I declare, “ Thanks for taking us on this trip mom and dad. I love New York City!”

I believe it is important for people to be able to travel, see friends and loved ones. As humans, social interactions and desire to travel and explore are important aspects of our lives, It has been difficult for many (including myself) to be isolated for so long due to covid restrictions. Covid-19 may be around for years, or forever! Even with taking precautions, someone may still get Covid, however, by taking the precaution I mentioned above,  people can help reduce the risks of catching it, and the benefits of being social and traveling can be enjoyed.

Brain Health Awareness Month

By Ysabelle Tumaneng, General Member

Did you know that May is Brain Health Awareness Month in Canada? 

What is Brain Health Awareness Month in Canada?

This month is about ensuring we care for our brains and prevent brain diseases. Our brains control everything we do, so keeping them healthy is important! Brain diseases like dementia, Alzheimer's, and Parkinson's can affect millions of people and their families, and can be expensive to treat.

According to the Canadian Brain Research Strategy, brain diseases and disorders affect millions of Canadians and their families, resulting in significant economic and societal burdens. It is estimated that by 2031, the number of Canadians with dementia will increase to 1.4 million, and the economic cost of dementia will reach $293 billion.

Why should you care?

Brain Health Awareness is essential because our brain is the most complex organ in our body, controlling everything from our thoughts and emotions to our memories and movements. Brain diseases can be devastating, affecting millions of people and their families and costing billions of dollars in economic and societal burdens.

However, we can prevent brain diseases by adopting a healthy lifestyle. Eating well, exercising regularly, getting enough sleep, managing stress, and staying mentally active are all essential in maintaining brain health. Brain Health Awareness Month is a great opportunity to raise awareness about the importance of caring for our brains and promoting brain health research.

The Canadian government's commitment to investing $150 million in brain research over the next ten years is a huge step in advancing our understanding of brain diseases and developing new treatments. By caring for our brains and promoting this research, we can reduce the risk of developing these diseases and maintain our cognitive function as we age.

How can I help?

Increasing brain health awareness is crucial in preventing brain diseases and promoting overall brain health. Here are some ways we can increase awareness:

  1. Share information about brain health and diseases with your family, friends, and community. You can use social media, create posters, and organize events to spread the word.

  2. Encourage healthy habits: This could look like eating a balanced diet, exercising regularly, getting enough sleep, and managing stress. These habits are essential in maintaining brain health and preventing brain diseases.

  3. Support brain health research: Donate to organizations dedicated to advancing our understanding of brain diseases and developing new treatments.

  4. Participate in brain-boosting activities: This could be reading, solving puzzles, and learning new things. These activities help keep our brains active and healthy.

  5. Advocate for policies that support brain health: This includes increased funding for brain health research and programs that promote healthy lifestyles.

By working together to increase brain health awareness, we can promote healthy habits, support research, and reduce the impact of brain diseases on individuals and society.

Reference: 

http://brainlove.ca/

Feeling SAD During Certain Seasons?

by Emma Rubbens, General Member

The “winter blues” is a common term Canadians use during our winter season, due to the length of time the cold lasts in many parts of the country. I can easily say that when the warm weather starts in spring, I feel happier, excited, motivated, and have a more positive mindset. However, once fall rolls around and the days become shorter, individuals may feel less motivation, less happy, and dread the cold that is coming. Although it is normal to experience a change in mood during certain seasons, severe changes in mood and/or personality may be a type of depression known as Seasonal Affective Disorder (SAD).

What is Seasonal Affective Disorder?

SAD is when an individual experiences heightened depressive symptoms during a certain season. This type of depression can occur between late fall to mid spring, or between the spring and summer months. Signs and symptoms of SAD are usually very similar to those of major depression. According to the Centre for Addiction and Mental Health, the most common symptom is a sad and despairing mood that lasts for more than two weeks and impairs work, school, and/or social performance. Other symptoms a person with SAD may experience are fatigue, irritability, lost interest in hobbies, and not being able to concentrate throughout the day. However, symptoms are specific to each individual and may be different for everybody.

So, who is at risk?

The National Institute of Mental Health mentions that SAD is more likely to occur in women compared to men. It is also more common for those who live far north and south of the equator, meaning people in Canada may be more likely to develop it. SAD occurs more frequently in young people, especially those who have a history of depression, bipolar disorders, or anxiety disorders.

Treatment and Diagnosis

If you believe you may be suffering from SAD or a different form of depression, talking to your healthcare provider will allow them to determine what form of depression you may have. The general criterion for diagnosis is having symptoms of major depression during a certain season, the cycle has occurred for 2 or more years, and it must be more common than other periods of depression the patient has had in the past.

Examples of treatments for SAD are light therapy, psychotherapy, antidepressant medication, or vitamin D. The National Institute of Mental Health explains that SAD can be caused by a lack of vitamin D, which leads to a lack of serotonin within the body. Taking vitamin D may help increase serotonin levels and decrease the effects of SAD. Speaking with your doctor and other health care professionals will help to determine the best course of treatment.

Now for some positivity!

It is important to note that in most cases, your SAD diagnosis is easily treatable, and symptoms can be relieved quickly once treatment starts. To avoid this form of depression from developing or getting worse, trying to stay busy, happy, and focusing on self-care is important during the seasons that bring your spirits down. When I am feeling as though the winter blues are getting the best of me, I try to enjoy the days where the sun is shining. I treat myself to coffee, take myself on walks, and try to keep a positive mindset through journaling and talking openly about my feelings with friends and family. The seasons are always changing, meaning things will always get better. If you think your sadness and changes in mood are becoming severe, there are many resources available to assist you on top of friends, family, and your health care provider.

Visit these links for more information:

https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/seasonal-affective-disorder

https://www.mountsinai.org/health-library/diseases-conditions/seasonal-affective-disorder

Some links for those who are struggling:

https://www.ontario.ca/page/your-health?gclid=Cj0KCQiA3eGfBhCeARIsACpJNU9C4vIievb2Vq95XsM8cqexEUlBK3bYLXgCArqAhMVvUUQM43DebzIaAkGaEALw_wcB

https://kidshelpphone.ca/

https://www.canada.ca/en/public-health/services/mental-health-services/mental-health-get-help.html?utm_campaign=hc-sc-winter-mh-22-23&utm_medium=sem&utm_source=ggl&utm_content=ad-text-en&utm_term=mental%20helpline&adv=2223-339952&id_campaign=18699201069&id_source=143159366055&id_content=630498826032&gclid=Cj0KCQiA3eGfBhCeARIsACpJNU8z0oEEAHF6UsExJRRYT0MEU0KPkMWEpBTnuqBpBb3mF2VEFcq-bWIaAnj5EALw_wcB&gclsrc=aw.ds

Vitamin D and Me: A Beginners Guide 

Written By: Samara Mascarenhas, Indigenous Youth Health Project Co-Lead


Vitamin D has been at the forefront of public health and health promotion sectors in the few years since research has proven its significant capabilities for overall human health. Within Canada, the benefits of vitamin D have been promoted at both the community and policy level through wide-scale campaigns and food & drug regulation policies. Despite Canada’s efforts, there continues to be a great disconnect between the abundance of information provided and knowledge obtained. More than 20% of young Canadian adults have shared that they have trouble identifying vitamin D sources, the appropriate vitamin D intake required and amount of sun exposure required to produce adequate vitamin D (Boland et al., 2015). A large reason for this is due to resources being scientifically dense, not literacy friendly and inaccessible. To overcome this, a simple beginners overview of vitamin D, intake recommendations, sources, and additional references are provided below. 

What is Vitamin D?

Vitamin D has been classified by Health Canada as an essential nutrient and hormone that supports healthy bone and immune function, regulates the absorption of calcium and phosphorus and aids in the prevention of numerous chronic illnesses, including cardiovascular disease, bone diseases, diabetes and cancer (Harvard, 2022; Naeem, 2010; Schwalfenberg, Genuis, & Hiltz, 2010). Higher levels of vitamin D can also help regulate moods and reduce the incidence of negative emotions experienced amongst individuals with pre-existing conditions of depression or anxiety (Cheng, Huang, & Huan, 2019). 

How much Vitamin D do we need?

The amount of vitamin D recommended is largely based on an individual's age, lifestyle and any other pre-existing conditions that have been diagnosed. Prior to taking a vitamin D supplement please consult your physician or a healthcare professional. 

For reference, an updated list of recommended dietary allowance for vitamin D intake can be found on the Government of Canada’s website. Recommended Dietary Allowance (RDA) simply refers to the level of intake recommended per day, while the Tolerable Upper Intake Level refers to the maximum level that can be taken per day that poses no risks for negative health effects. Vitamin D intake levels are often referred to by the potency represented as an international unit (IU). Vitamin D supplements will state how much (i.e. drop, tablet etc) is equal to a certain amount of IU.

The Recommended Dietary Allowance (RDA) for young children and adults between 9 to 70 years of age is 600 IU  per day, with a Tolerable Upper Intake Level of 4000 IU per day. In the winter, more than 40% of Canadians are below the appropriate cut-off of vitamin D levels recommended compared to 25% of Canadians in the summer (Aziz, 2022). Canadian young adults aged 20 to 39 also make up one of the most susceptible groups in Canada that are vitamin D deficient, with 66% of young adults reporting that they do not take vitamin D supplements and 41% falling below the Recommended Dietary Allowance (RDA) equivalent to 600 IU per day (Janz & Pearson, 2015). 

It is vital that your Vitamin D levels are checked to ensure that you are not deficient or are at an excess prior to taking vitamin D supplements. Many Canadian physicians within Canada will not recommend a vitamin D blood test to be taken unless they suspect chronic conditions that may affect vitamin D levels such as osteoporosis. However, many individuals with vitamin D deficiency can experience periods of asymptomatic symptoms, leading to higher rates of being undiagnosed. If you suspect yourself to be vitamin D deficient or have never checked your own vitamin D levels, now might be a good time. 

How to Test for Vitamin D 

The most accurate way to measure vitamin D levels in the body is through a blood test. You can request a vitamin D blood test requisition from your family doctor or from a healthcare professional. Within Canada vitamin D levels are measured according to nanomoles (nmol) per liter (L). The appropriate range for vitamin D levels is between 30 nmol/L - 125 nmol/L. Important to note however, vitamin D tests across many provinces and territories are not covered by Canada’s healthcare funds. Please refer to your own provinces or territories appropriate testing costs. 

Sources of Vitamin D

Vitamin D2, originating from plant sources and vitamin D3 originating from animal sources are the two main natural forms of vitamin D. Physicians will often recommend patients to supplement with vitamin D3 sources in comparison to vitamin D2, since D3 is more superior at raising vitamin D levels in the body for longer periods of time.

Humans are also able to produce a sufficient amount of vitamin D3 when their skin is exposed to ultraviolet rays from the sun for a period of 5 - 10 minutes a few times during the week. However, when fewer sunlight rays are present during the winter months, Canadians may not be able to absorb a sufficient amount of vitamin D (Langlois et al., 2015). Supplementing with vitamin D supplements has been regarded as the best way to obtain a sufficient amount of vitamin D during the winter months when sunlight exposure is low. Vitamin D2 and D3 supplements are available in Canada in various options including liquid, tablets, chewables and gummies. When taking a supplement for vitamin D it is recommended that you take one that is made with oil, or consume while eating sources of healthy fat (i.e. avocado) sinceVitamin D is significantly better absorbed (up to 32%) in the bloodstream when it is consumed with a healthy amount of fat-soluble sources (Dawson-Hughes et al., 2014).

Incorporating foods that are rich in vitamin D is also another great way to ensure you are maintaining a healthy level.  Common food sources available in Canada that are rich in vitamin D include:

Vitamin D2 Sources

  • Mushrooms 

  • Fortified foods (including goats milk, orange juice, dairy or plant based milks, yogurt, cereals)

Vitamin D3 Sources 

  • Fatty fish (salmon, swordfish, tuna, mackerel) 

  • Fish oil (cod liver oil) 

  • Beef and Pork liver

  • egg yolks, and some cheeses 

Vitamin D Resources 

There has been a lot of information to unpack in this guide. If you would like to learn more about vitamin D and its importance please check out some of the amazing resources referenced below. 

Government of Canada

Vitamin D Fact Sheet - MS Society of Canada

Kids Health Information: Vitamin D

The Nutrition Source: Vitamin D 

References: 

Aziz, S. (2022). Vitamin D Deficiency: Who is at Risk and How to Keep up Levels this Winter. Global News. Retrieved from: https://globalnews.ca/news/9328990/vitamin-d-deficiency-winter-canada-risks/ 

Boland, S., Irwin, J. D., & Johnson, A. M. (2015). A Survey of University Students’ Vitamin D–Related Knowledge. Journal of Nutrition Education and Behavior, 47(1), 99–103. https://doi.org/10.1016/j.jneb.2014.08.013 

Cheng, Y. C., Huang, Y. C., & Huang, W. L. (2020). The effect of vitamin D supplement on negative emotions: A systematic review and meta‐analysis. Depression and anxiety, 37(6), 549-564. https://doi.org/10.1002/da.23025

Dawson-Hughes, B., Harris, S. S., Lichtenstein, A. H., Dolnikowski, G., Palermo, N. J., & Rasmussen, H. (2015). Dietary fat increases vitamin D-3 absorption. Journal of the Academy of Nutrition and Dietetics, 115(2), 225-230. Retrieved from: https://www.sciencedirect.com/science/article/pii/S2212267214014683 

Harvard T.H Chan (2022). Vitamin D. Harvard School of Public Health. Available from: https://www.hsph.harvard.edu/nutritionsource/vitamin-d/#:~:text=It%20is%20a%20fat%2Dsoluble,control%20infections%20and%20reduce%20inflammation.

Janz, T., & Pearson, C. (2015). Vitamin D blood levels of Canadians. Statistics Canada. https://www150.statcan.gc.ca/n1/pub/82-624-x/2013001/article/11727-eng.htm 

Langlois, K., Greene-Finestone, L., Little, J., Hidiroglou, N., & Whiting, S. (2015). Vitamin D status of Canadians as measured in the 2007 to 2009 Canadian Health Measures Survey. Health Reports, 21(1), 47–55. https://www150.statcan.gc.ca/n1/pub/82-625-x/2010001/article/11137-eng.htm  

Naeem Z. (2010). Vitamin D deficiency – an ignored epidemic. International Journal of Health Sciences, 4(1), V-VI. PMID: 21475519 

Schwalfenberg, G. K., Genuis, S. J., & Hiltz, M. N. (2010). Addressing vitamin D deficiency in Canada: a public health innovation whose time has come. Public health, 124(6), 350-359.https://doi.org/10.1016/j.puhe.2010.03.003 

The Impacts of Social Media on Youth; From a Teenager In The “Digital Age”

By Julia Smith, General Member

The way we communicate and share information has changed drastically with the addition of social media. Billions of people around the world access news via social media and can be accessed in real time. Platforms such as Facebook and Twitter allow anyone to contribute and comment on the news without sources being vetted.  Social media shapes our interactions; it allows anyone to have a voice, comment, and share news in real time. It gives media outlets more avenues to share their stories and can also be extremely dangerous, as misinformation can spread rapidly. 

There are pros and cons to social media.  Social media news platforms have created a situation where all citizens can be journalists. Social media has allowed people to broadcast direct, first-person accounts of events, without going through a proper, credible news organization. This can be especially powerful in places where individual voices are oppressed, filtered, or simply not represented. At the same time, anyone can build a website or post any information, thus making some content creators unreliable sources of information. Before social media, we trusted the news reporters on TV and journalists in the papers, but it’s now really hard to vet reputable sources. 

Social media allows individuals who want to have a voice in the news to have one. This can bring together people who might share the same views, because youth tend to make friends and follow others who believe the same things they do; this might hinder them from exploring other viewpoints.  This has the potential to create situations where people surround themselves virtually with only others who agree with their ideas, which can divide us.  It can also create stress because young people might also be worried about not following or liking a friend's comment, which causes peer pressure to accept others' views, even if they don’t agree. While adding a social element to news has undoubtedly engaged more young people in current events, it also creates divisions, increases the spread of false information, and allows people to avoid opposing points of views by remaining inside a social circle of like-minded friends.  

Sharing makes social media fun. It exposes one to more content, and young people can see what their friends think. It allows people to communicate with each other, build a network of friends, provides a medium to offer support, and for self expression too. Hearing about news globally also provides exposure to cultures, people and events across the world that one might not ordinarily see, thus connecting people across the globe with like-minded interests. Social media enables us to hear about current events while they're happening. When tragedies or natural disasters occur, friends and family can check themselves as "safe" so you don't have to worry about them. These are all pros about social media news platforms.

Unfortunately, social media also takes away from the personal elements of face to face communication, as one can’t see body language or pick up on social cues and gestures. Whether it be a news story or the latest fashion trend, social media has created a horrific situation in which young people can have an unrealistic view of what's normal. Normal body weight, normal lifestyle, and fake news on various platforms can also cause undue stress and confusion for youth. Kids need to have much better skills in being able to discern what is real and what is fake.

Youth also feel pressured to post their own lives, and their feelings fluctuate based on how many likes they receive (external validation), which is detrimental to one’s long term self esteem. The need for a social media fix becomes addictive and takes away from in person socialization, can disrupt sleep and affect school work. Sharing is also so easy to do; just a click of a button. Unfortunately, people don't explore the factual accuracy of what they share. Lots of youth who have shared news through social media say that they later found out a story they shared was fake. This immediacy can be a con and often leads to stories being reported before all the facts are known. 

When kids are younger, it's usually the parents who set boundaries around the use of social media apps, internet usage and streaming devices in general, but what happens as youth become older? Teens need to learn how to set their own boundaries. The internet, mobile phones, and social media can provide platforms for illicit and risky behaviors . One of the riskiest effects of unsupervised social media use is relationships with adults much older, who may be predators. Teens who share too much personal information can make themselves a target for fraud or theft. It’s really important to set limits and boundaries and follow them to keep yourself safe.  

Here are a few simple things to keep in mind. Studies have shown that excessive social media use can lead to attention problems, difficulties in school, lack of sleep and eating disorders.  A good rule of thumb is one or two hours a day.  Youth should also try and choose high-quality content that is age-appropriate.  Asking parents for supervision can also help prevent or address cyberbullying.  Another important thing to do is to take breaks. Our brains tend to work better after being allowed to shut down, rest and reset.  Feeling constantly connected is not good. Having some designated “no social media” times during your day and changing your settings to put limits on your apps is a helpful strategy to help create boundaries. 

I hope you can implement some of these suggestions into your everyday life. 

Does Music Help Concentration?

By Vaishu Sundaram, Director of Events

It’s that time of the week! Sunday morning, getting ready to have the most productive day ever before the rush of the new week. 

Whether you have a bunch of small mundane tasks around the house that you're itching to cross off on your to-do list or you have your final paper due on Monday morning, you’ve probably used music to help you finish. 

Just pop in those earbuds and you are off!

Listening to music to improve your productivity is highly beneficial but entirely subjective. For one person, listening to music may be the sole reason for their productivity and for another it may prove to be a distraction. 

But for those that thrive off of music, it has amazing benefits that can help you in the long run. Music is a great way to improve your concentration and keep you focused on the task at hand. 

Here are a few benefits:  

Blocking

Music can block out any background noise to eliminate those distractions around you, especially if you have a hard time focusing or having a small attention span. Whether it be a chill Lofi beat or an epic track that makes you feel like the protagonist, music can help you stay on track. 

Stress-buster!

For starters, you’ve probably heard this all throughout your lifetime that art has a certain impact on individuals and their mental health. Music comes with healing properties that not only shows impressive progress in lowering stress levels, but also retaining that motivation and productivity. 

Memory-retainer

Have you ever had Deja Vu while listening to music? Well, it’s probably because you learned something new while listening to the exact same track. During one of my study sessions for biology, I listened to a chill Lofi beat while reviewing my notes. The next day I came back, I turned the music on and everything came back to me!

My teacher’s have always told me that repetition is key and that may be the case for many of you! Not only does music give you motivation to keep moving forward, but it also starts to help you with repetition. You’ll find it fun, trust me! :)

However, though these benefits may sound interesting, they may not work for everyone. It is important to make note that for many individuals, music can pose a distraction to achieve our tasks.  

Though music has many healing properties when tying it to productivity and study, it can offer another escape from our minds. It can hinder our ability to move or think fast, as music is a calm way to heal. We may often find ourselves so deep within the tune of the music that we forget about the task at hand. 

Final thoughts:

At the end of the day, the answer to the question, “Does music help concentration” is a maybe! For some it may work and for others, that may not be the case. 

If you love music but are conflicted with the idea of it helping you with concentration, start off with a mellow Lofi beat that blends into your background or a coffee shop ambience. The possibilities are endless! 

It is important to consider that productivity does not come from our surroundings, but rather from the inside. Music is there to help and guide us along the way! According to Marilyn Manson, “Music is the strongest form of magic”.

Sources: 

What the Sex!

By Mindalynn Frelick, General Member, Young Canadians Roundtable on Health

Most of us have had some wild ideas about sexual health in our lives. Maybe you heard it from friends on the playground, an older sibling as a prank that you’ll never forget, or maybe you heard it from an adult that was uneducated on the topic, so it gave you no reason to question what they said. The point is, youth in North America are unprepared for the ins and outs of protection, conception, and even menstruation. It isn’t quite as simple as the birds and the bees. Sexual health education is severely lacking, which is very dangerous. 

When I was put on the contraceptive patch, it was a three hour wait at a walk-in clinic, followed by a five minute appointment, where the doctor wrote a prescription and sent me away without informing me of the risks. I had no idea what the side effects were or where I was supposed to place the patch; I didn’t even know when to change it. When I had severe side effects, I went to the ER and then a walk-in clinic, where the doctor barely listened to me and didn’t answer any of my questions. He asked “21 or 28” and handed me a prescription with no explanations. In tears, I drove to the pharmacy and found comfort in the pharmacist who took the time to answer my questions and explain the prescription.

The healthcare system is so over worked that the doctors don’t have time to explain their prescriptions to their patients. Birth control options are everywhere and it’s important to ask questions before you put something into your body. Young people that are looking for answers turn to the internet or social media, because we can no longer count on healthcare providers for answers. If doctors won’t take the time to answer your questions, ask a pharmacist, call 811, or use credible sites.

There is also the topic of sex. Kids have so many questions about this new experience and many are too embarrassed to ask their parents or guardians about it. I vividly remember my sex ed class, where the teacher put a condom on a banana and told us about abstinence and stopped there. Where was the birth control conversation? Where was the STI information and prevention methods? People who are concerned that they have an STI are embarrassed, scared, and confused; they don’t know where to go. Many university health centers have STI testing available, some walk in clinics have testing, and hospitals may have the service.

There is a struggle with getting help, and puts strain on people’s mental health when the stress of trying overwhelms them. It is important to act when you are concerned, as the consequences of leaving an STI untreated are severe. Finding a trusted individual that you can turn to with your questions is incredibly difficult. It’s important that we give kids a source for their questions with accurate answers. The education system needs to provide proper sexual education to protect kids from accidental pregnancies, STI’s and more.

I recently found out that many of my peers’ sexual education never went over menstration or only taught it to the girls. They would separate them into girls and guys (which is problematic in itself) and teach the girls about periods, vague pregnancy details, and even male anatomy. The boys apparently only got taught about their own anatomy and how to clean it. All of the contraceptive responsibility fell onto the girls, and the boys were left severely unprepared. I’ll bet most young men don’t even know what a period actually is! And many young menstruators may not know about the severity of toxic shock syndrome. This is why there are hundreds of videos on the internet that prove how easy it is to trick people into believing wild “facts” about women’s bodies. So anyone reading this that doesn’t know what the menstrual cycle truly is, I urge you to follow the link and educate yourself, because it may come in handy with your future daughters, nieces, or other menstruating people who have questions. 

There are many credible sources out there and the internet is a wonderful thing, so don’t be scared to search; just be smart about the websites you use. When in doubt, verify with another source or ask for help. Nova Scotia Health Authority’s website has a very helpful directory that can be used to find sources for information regarding your health. Sexual and reproductive health week may only be from February 14th-18th, but taking care of yourself is a year round commitment. Stay healthy and stay safe!

Her Heart Matters: Wear Red Day Canada

By Ysabelle Tumaneng, General Member

If you thought Valentine's Day was the only time to wear red, think again! Wear Red Day is observed on February 13, the day before Valentine's Day. Every year, Wear Red Canada is observed across the country to promote women's heart health. Events are organized around the nation to serve as a reminder for all Canadians, especially women, to be attentive, inquisitive, and proactive in managing our heart health and well-being. 

But what does this have to do with women's heart health? Heart disease was formerly considered a "man's sickness," but that is no longer the case. While male heart disease is decreasing, female heart disease is growing.  Heart disease is the leading cause of early death in both international and Canadian female populations. 

The good news is that 80% of a woman's risk factors for heart disease are within her control, making it largely preventable. Women's hearts and experiences with heart disease differ from men's. Yet, much of what we know about the diagnosis and treatment of heart disease, including disorders of the heart, its valves, arteries, and other blood vessels, is based on male research. 

These differences are significant, because they may impact how heart disease manifests in women and how it is identified and treated. It has an impact on women's survival rates as well. The opposite is not always true. With the appropriate knowledge and effort, heart disease may be prevented, or your chances of surviving it and leading a healthy life may be improved. 

How to Participate:

There are a few ways you can take part in this important initiative: 

From February 13-28, 2023, participate in the Wear Red Chanada Movement Challenge, Get active! Run, skate, ski, anything goes! Join the Movement Challenge and get some cool swag in your participant kit!

On the 13th, many communities will “Light the Town RED”! Find the most well-known and historic building nearby! In support of women's heart health, historic and well-known structures, landmarks, bridges, signs, and shops all across Canada will glow red. Find the building that is closest to you, snap a picture of it, and upload it on social media with the hashtags #WearRedCanada and #HerHeart Matters.

Here are some notable buildings participating;

Alberta

  • High Level Bridge, Edmonton

  • Reconciliation Bridge, Calgary

British Columbia 

  • BC Place, Vancouver

  • Bloedel Conservatory, Vancouver

  • City Hall, Delta

  • City Hall, Port Coquitlam 

  • City Hall, Vancouver

  • Fitzsimmons Creek Bridge, Whistler

  • Harbour Centre, Vancouver

  • Lafarge Lake fountains, Town Centre Park, Coquitlam

  • The Nest, University of British Columbia, Vancouver

  • The Clocktower, University of British Columbia, Vancouver

  • Parliament Legislature fountains, Victoria

  • Queen Elizabeth Theatre, Vancouver

  • Sails of Light at Canada Place, Port of Vancouver 

  • Science World, Vancouver

  • Tsawwassen median banners 

  • Vancouver Convention Centre

  • Vancouver Lookout

  • Victoria Street Bridge, Trail

New Brunswick

  • City Centre Tower, Bathurst

  • City Hall, Dieppe

  • City Hall, Fredericton

  • Downing Street, Downtown Place & Avenir Centre, Moncton

Nova Scotia 

Ontario

  • Big Nickel and Science North, Sudbury

  • Civic Centre Clock Tower, Mississauga

  • CN Tower (from sunset), Toronto - Live webcam

  • Four Seasons Hotel, Toronto

  • Niagara Falls (10pm-10:15pm) - Live camera

  • "OTTAWA" sign, Byward Market

Saskatchewan

  • City Hall Clock Tower, Moose Jaw

  • City Hall, Estevan

  • City Hall foyer, Regina

  • Confederation Park, Regina

  • Sasktel Centre, Saskatoon

The event's proud hosts are the Canadian Women's Heart Health Alliance (CWHHA) and Canadian Women's Heart Health Centre (CWHHC), and financial support is provided by the University of Ottawa Heart Institute Foundation (UOHIF).

On February 13 and all February long, use the hashtags: #HerHeartMatters & #WearRedCanada

Follow them on Socials: 

Information obtained from https://wearredcanada.ca/ 

MAiD for this, but not for that: Should mental illnesses be included in Medical Assistance in Dying (MAiD) legislation?

By: Hannah Baillie, General Member, Young Canadians Roundtable on Health

In June 2016, the Canadian government updated its criminal code to allow doctors and nurses to provide Medical Assistance in Dying (MAiD) to individuals who meet specific criteria. The bill, C-14, called upon the Council of Canadian Academies (CCA) to study whether MAiD would be appropriate for sensitive cases, such as in minors, advance requests, and for individuals experiencing mental illness as their primary condition. The government set a deadline of March 2023 to expand MAiD to individuals suffering from mental illnesses; however, this deadline has been pushed back. Experts and legislators agree that more time is needed to determine whether it is safe and appropriate to use MAiD within this population.

Who can receive MAiD?

Bill C-14 provides the following eligibility criteria for MAiD:

1. Be eligible for health insurance in Canada

2. Be at least 18 years old and capable of making health care decisions

3. Have a grievous and irremediable medical condition

4. Make a voluntary request free from external pressure

5. Give informed consent after being informed of all other available treatments and care.

Individuals must follow a strict process for requesting, being assessed for, and receiving MAiD. They must be evaluated by two different healthcare providers to ensure they meet the criteria outlined above.

Mental illnesses currently do not qualify as a “grievous and irremediable medical condition.” The opposition called on the government to delay the rollout of MAiD for mental health in order to disseminate resources to healthcare providers and review a report published by the Special Joint Committee on MAiD. They have not yet set another tentative rollout date.

Are there any countries that allow MAiD for mental illness?

Yes, there are a handful of countries around the world who currently allow MAiD for individuals with mental illnesses. These countries include: the Netherlands, Belgium, Luxembourg, Switzerland, Spain, and Colombia.

In Switzerland, there are currently six organizations who provide MAiD to individuals with mental illnesses. The law allows for individuals to receive assisted suicide when patients commit the act themselves and those assisting them derive no personal benefit from their death. Similar to Canada, implementing this legislation caused heated debate in the Swiss Parliament. However, even as early as 2012, Swiss politicians rejected the idea of strengthening controls on MAiD for mental illnesses. This has led to an influx of international travellers entering the country in order to access MAiD for mental health reasons.

What are people saying about MAiD for mental health in Canada?

Individual opinions on whether or not MAiD is appropriate for those with mental illnesses rightfully vary; it is an incredibly sensitive topic. However, a few national mental health organizations have published their stance on the debate. The Centre for Addiction and Mental Health (CAMH) states: “CAMH has publicly expressed concern with the federal government’s intention to extend MAiD eligibility to people whose sole medical condition is mental illness at this time. There is a lack of consensus on the issue, and we have requested that the government extend the temporary prohibition on MAiD for people whose sole medical condition is mental illness until further discussion and consultation takes place, particularly with people with lived experience of mental illness and their families.”.

Similarly, the Canadian Mental Health Association (CMHA) states: “CMHA's position on medical assistance in dying in Canada is that people with a mental health problem or illness should be assisted to live and thrive. CMHA believes that every person living with mental health and addictions issues must be actively supported in their journey of recovery.”

The Association of Chairs of Psychiatry in Canada stated: “Further time is required to increase awareness of this change and establish guidelines and standards to which clinicians, patients and the public can turn to for more education and information.”

What will happen moving forward?

Experts and legislators must develop and agree upon standards for psychiatric evaluation to determine whether MAiD for mental illness is appropriate, and whether an individual’s mental illness is “grievous and irremediable.” So far, discussion around treatment types, attempts, outcomes, severity, and duration of mental illnesses have been tabled. Given the sensitivity of the topic and its potential impact on Canadians’ lives, it is possible that the debate around MAiD eligibility for those with mental illness will take a long time to produce definitive results. In all likelihood, there will be additional safeguard measures to ensure the proper use of MAiD within this population.

Want to learn more about MAiD for mental illness?

Check out the following resources:

Policy Advice for Medical Assistance in Dying and Mental Illness -- CAMH

A Public Consultation on Medical Assistance in Dying (MAID)

Medical Assistance in Dying – Government of Canada

Medical assistance in dying around the world

New Years Resolutions - does this concept need a shake up?

By: Aimee Coles, General Member

We may have kicked off a new year, but have you managed to kick any goals out of the park yet? Many of us seem to take advantage of the fresh start and are adminant that this is finally the time we are going to make some positive changes, but research is working against us.  If you’re in the 80% to admit to giving up on your new years resolutions by February, there may be a few reasons why.

First off, your resolution may be unrealistic. While most resolutions tend to align with self-improvement, we tend to want to adopt an “all or nothing” mentality, which does not prove to be sustainable for the long term. Good things take time and commitment, so try and begin with smaller, realistic goals. As someone who works in the wellness and fitness space, comparing your progress to others instead of being kind and patient with your own personal success is an absolute confidence killer, and I’m totally not here for it. If you just determine that 2023 is the year you ‘get back in shape’, narrow in on what that means for you, and what steps you need to take to get there - otherwise, it can be super easy to lose sight of that goal, especially if you bite off more than you can chew.

Accountability can also impact your resolution. Some recent research has demonstrated more probability rates when we involve others, which means when we fly solo, we comprise 95% of our success probability. This statistic sounds insane, but just think about it for a second. When you align yourself with people who truly are in your corner, sharing your resolutions with them or gaining support from a professional can help keep you on track while giving you the energy you need to drive your goals forward. (And lets be real, there’s nothing worse than telling someone you’re going to do something and then you never do it - just the thought mortifies me!) 

If you’re anything like me, I’d consider myself an ambitious planner and productivity nerd. At work, I can sort, color code, create spreadsheets and make to-do lists on snazzy Etsy templates with my eyes closed. But why is it that in our personal lives, we often don’t see the same significance? How many times have we gone to “wing” something, but thought back and realized if we had a plan from the get-go that it would have gone more smoothly? As old school as it may sound, developing a plan helps to lay out what you need to do while tracking your success along the way. This as a result sets crystal clear intentions so you can absolutely crush your micro goals.

I’m not a fan of the hype of new years resolutions, but I am a fan of setting small, realistic goals for the right reasons. Being able to be open and honest with yourself and understanding what you truly want takes a lot of guts, and is absolutely achievable (not just in January) with the right mindset. 

Let’s get real (estate) The onset and implications of the Canadian housing crisis

By: Hannah Baillie, General Member, Young Canadians Roundtable on Health

“I’ll never be able to own a home” is a statement that many young Canadians believe to be true.

And they’re probably right. Especially if you adhere to the commonly stated principle that housing should consume no more than 30% of your income. In major Canadian cities, spending only 30% of your income on housing is laughable. The average expenditure on housing across the country is over 60% -- more than double what was historically “recommended.” In Vancouver, it takes an average of 95.8% of a household’s income to keep a roof over their head.

Unfortunately, the issue of housing affordability is not restricted to home ownership. High rental costs have also burdened a generation that feels priced out of the lifestyle they once thought they could afford. Coupled with rising food and gas prices, the cost of being Canadian has never been higher.

It’s the old issue of supply and demand… or is it?

While it would be convenient if the current housing crisis could be explained so simply, in reality, there are a multitude of factors that have contributed to housing unaffordability in Canada.

The first is low mortgage rates. In the 1980s and 1990s, home buyers were forced to take on double digit mortgage rates to purchase their home. In the past decade, these rates have lowered significantly into the single digits. While this trend preceded the COVID-19 pandemic, the worldwide economic downshift caused mortgage rates to plummet even further – meaning that more Canadians could afford to buy more expensive homes.

Investment properties are another contributing factor to Canada’s housing crisis. In 2021, 20% of homes purchased were intended for investment purposes. Many of these homes ended up as short-term rentals on sites such as Airbnb and VRBO. In fact, a 2019 study done by McGill University indicated that short term rental properties reduced Canada’s housing supply by roughly 31,000 homes. Thankfully, many Canadian cities have caught on to this trend and are introducing new measures to curb investment purchases and short-term rentals. Vancouver, for example, introduced an empty house tax, which successfully transitioned some short-term rentals into long-term housing rentals.

Okay, you caught me – supply and demand do, in fact, contribute to the housing crisis. The number of new houses built in Canada lags well behind population growth. A surge in immigration – which accounted for 80% of Canada’s population growth in 2020 – has led to a greater number of house hunters in the market. Similarly, international student enrollment has increased the demand for apartment rentals in university towns and cities. Consider the situation at Cape Breton University (CBU), where 67% of students are international. The influx of students at the start of each semester far exceeds the supply of available apartment units, leading to overcrowding and unsafe living conditions. Sadly, this issue is not isolated to CBU.

This list of factors is not exhaustive. Indeed, there are a variety of other complicated financial, economic, and even criminal contributors to the current housing crisis. Nevertheless, the lack of available (and more importantly, affordable) housing has exacerbated pre-existing socioeconomic and health challenges faced by Canadians.

A long-term study called the National Longitudinal Survey of Children and Youth compared health outcomes of youth facing housing insecurity to national standards. They found that youth without adequate housing experienced a variety of negative health outcomes, such as diminished school performance, aggression, asthma, and faster spread of communicable diseases. Concerningly, the high cost of housing is often cited as the most frequent contributor to hunger and food insecurity. For a nation whose healthcare system is crumbling beneath our feet, the high rates of housing insecurity – with seemingly no relief in sight – should be enough to prompt systemic, social, and infrastructural change.

If abysmal health outcomes are not enough to prompt action, consider the impact of housing insecurity on the economy as a whole. High housing costs leave less money in Canadians’ pockets to spend on other things, like dining, entertainment, vacations, and other non-essential activities that improve the economy. Even for essential items, like food and home heating oil, high housing costs drive up inflation – what we’re experiencing right now. And lastly, expensive homes and rental units force low-wage earners to live further away from their jobs, requiring costly commutes that damage the environment and diminish productivity.

The housing crisis is not an isolated issue. The social, economic, environmental, and health impacts of housing insecurity are far reaching. With homelessness on the rise in Canada, the need for affordable housing has never been greater.

It’s about so much more than just a place to live.

Organizational ideas for the New Year

By Ysabelle Tumaneng

We’re already a couple of weeks into 2023. Every new year is a terrific time to start new activities that you promised you would attempt last year, like getting back into the gym, or even travel! The question is, how will you organize all you want to do this year? Here are some ideas and resources to get you started:

Calendars

  • Make a note of the dates! A calendar is the finest tool for planning your day. It is helpful to note and keep track of dates. You can use a paper calendar or digital calendar to write out each activity. What is considered significant might also be marked with different coloured markers or pens! If you enjoy applications, several free calendars are available online that you may use at your leisure. Google Calendar (free), Outlook Calendar (paid), and Fantastical (free trial) are three popular calendars that may be accessed anytime you need them. Now suppose you develop a habit of adding new activities to your daily routine, such as meditating in the morning. In that case, reminders or task choices on online calendars will allow you to remember to perform that activity. It also feels good to cross something off your to-do list! The beautiful thing about this is calendars can always be customized to your specific demands and to best suit your organization's needs. 

Notion

  • Notion is an all-in-one workspace for writing, planning, collaborating, and getting organized. It allows you to take notes, create tasks, manage projects, and more. Notion gives you the building blocks, and you can then design your work arrangements and toolbox. The notion is sometimes called an "internal wiki", since it allows teams and individuals to organize their projects, tasks, and objectives. This workspace enables you to write in a beautiful, clean environment, create your wiki (with infinite levels of content), plan using a kanban view, a calendar, or a simple list view, and capture and record your processes using spreadsheets and databases. The notion works across all platforms, including Android, iOS, Mac, and Windows. Suppose you want to utilize Notion to get more organized this year. In that case, there are templates online that you can use to fulfil those organizational demands, such as keeping track of finances, habit trackers, a list of books that you want to read, and anything else that you can think of!

To-Do Lists

  • Making a list of your daily tasks will help you enhance productivity and reduce stress. To-do lists allow you to break down large tasks into smaller pieces, while separating your goals into manageable chores. Recording tasks allows you to manage your time better and can motivate you to do more. The advantages of daily to-do lists vary from increased productivity to improved mental health. Too many activities to remember can be exhausting, but with the right incentive, you can do more while decreasing stress. Crossing things off a list may also boost motivation. This lists, like calendars, can be accessed from anywhere with Notion! Keep in mind when making to-do lists that sometimes you may not complete the tasks for that day. That is okay! It is alright to miss some tasks; there is no need to stress over it. Creating habits and change in our lives isn’t easy, so if you do skip a task by accident, do not be discouraged; there is always another opportunity to get better!

These three ideas should help keep you organized in the new year! Good luck, you can do it!

How to Activate Your Happy Chemicals Naturally

By Anisha Dhillon, Executive Coordinator

December can be a fairly stressful month, especially with final exams and diving into the holidays right after with a limited chance to rest.

Hormones are chemicals produced by various glands in your body that travel through the bloodstream and control the way you feel and the things you do. There are four “feel good” hormones that produce happy feelings through neurotransmitters that carry messages between nerve cells. You can boost these hormones through lifestyle changes. Below are the four different hormones and how to activate them:

1. Dopamine - The Reward Chemical

Dopamine plays a role in learning and attention, mood, movement, heart rate, kidney function, blood vessel function, sleep, pain processing, and lactation. The following are ways you can activate dopamine:

●       Self-care activities

●       Get enough sleep

●       Listen to music

●       Exercise

●       Complete a task

●       Smell cookies baking in an oven

●       Try something new

2. Oxytocin - The Love Hormone

Oxytocin plays a role in human bonding and is expressed through its nicknames the “love hormone”, “cuddle hormone”, and “bonding hormone”. The following are ways you can activate oxytocin:

●       Play with a dog

●       Play with a baby

●       Compliment someone

●       Hug someone

●       Get a massage

●       Surround yourself with people you love

3. Serotonin - The Mood Stabilizer

Serotonin plays a role in regulating the digestive process, blood flow, and breathing. It helps to regulate anxiety, heal wounds, experience happiness, and stimulate nausea. The following are ways you can activate serotonin:

●       A light hike

●       Ride your bike

●       Go for a swim

●       Get natural light for 10-15 minutes a day

●       Practice gratitude

●       Take a warm bath

●       Yoga

4. Endorphin - The Pain Killer

Endorphins reduce pain, increase pleasure, reduce stress, improve mood, boost self-esteem, support a healthy immune system, and support cognitive function. The following are ways you can activate endorphins:

●       Eat dark chocolate

●       Play soccer

●       Laugh

●       Listen to upbeat music

●       Dance

●       Meditate

Mistletoe and mental health: Seven strategies to promote mental health over the holidays

Hannah Baillie, General Member, Young Canadians Roundtable on Health

The holidays may be “the most wonderful time of the year,” but they can also be one of the most stressful times, too. There are presents to be bought and wrapped, cookies to be baked, entertaining and cleaning to do, and so much more. Add in family dynamics, financial stress, and fewer hours of daylight, and it may become difficult to maintain good mental health.   

If the holiday season is one that you find more stressful than joyful, here are seven steps you can take to protect and improve your mental health.

1.     Say no to activities or invitations that you don’t have time for – or frankly, just don’t want to do. The holidays are a time of gathering and celebrating, but sometimes this infringes upon our much-needed downtime. This is especially true following several years of pandemic restrictions, as our social stamina may not be as high as it used to be. If you’re feeling burnt-out or tired, consider skipping that holiday party. It might be the best gift you can give yourself.

2.     Set boundaries with family and friends. If you’re spending more time than usual with family or friends over the holiday season, be sure to set boundaries. Examples of boundary setting include limiting the amount of time you spend with certain family members, setting realistic expectations for your interactions with them, and avoiding gossiping about other family or friends. Setting boundaries doesn’t have to cause conflict. Instead, they show your relatives and friends that you value their presence, but also respect your own time and space.

3.     Get some fresh air. Spending time in nature – even if it’s a bit colder than usual – improves mental health. Be sure to get outdoors for some fresh air over the holiday season, especially if you’re feeling overwhelmed. Try taking a walk around the neighbourhood, going for a drive to see the holiday lights, or visiting your local tobogganing hill.

4.     Keep a routine. Humans are creatures of habit. Whether we realize it or not, we crave predictability and structure. Sticking to a routine – even if it is different from our usual work or school routine – can help us feel calm and in control this holiday season. Try to eat and sleep regularly, get some physical activity, and be aware of the time you spend on social media.

5.     Allow yourself to enjoy holiday foods. The holidays can be a difficult time of year for people with eating disorders. Holiday meals, less time for exercise, and other stressors can challenge the eating disorder’s rules around food and physical activity. On the bright side, this makes the holiday season a great time to fight back against an eating disorder. Remember that balance and moderation are part of a healthy lifestyle; enjoying a holiday meal with family or friends is a great way to create memories and show yourself that it is okay to participate in festive or cultural food experiences.

6.     Do something for others. It’s easy to get wrapped up (pun fully intended) in the holiday rush. Taking time to volunteer and connect with your community can help you stay focused on what really matters this season. In fact, volunteering and doing something for others is a great way to overcome loneliness and improve mental health by giving you a sense of fulfillment. It can also be a fun activity to do with family and friends. 

7.     Reach out for support. If you are feeling overwhelmed this holiday season, reach out for support. This could come from a trusted friend, relative, or mental health professional. The holidays can be an emotional time of year with intense highs and lows, reflection on the year that has passed, and anticipation for the year ahead. Speaking with someone you trust can help to process these emotions and empower you to take control of your mental health in the New Year

Overall, the holiday season can be what you make of it. Whether this year is joyous and light, reflective and quiet, or celebratory and festive, try to find a balance that leaves you feeling fulfilled and energized for the year ahead. Your ideal holiday season may be different from someone else’s, and that’s totally okay. Spending time on what matters most to you is a great way to promote mental health and wellbeing during this time of year.

Additional resources for protecting mental health over the holidays:

https://cmha.ca/five-ways-to-protect-your-mental-health-this-holiday/

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544

https://www.jcfs.org/response/blog/how-support-someone-eating-disorder-during-holidays

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/grief-and-loss-throughout-the-holiday-season

How to Love Yourself

By Dabin Lee

As someone who has been a teen recently, I can say that nobody has familiarized me with the idea of loving myself or having confidence in who I am. Only recently have I been able to embrace my identity and form a healthy relationship with myself. For this reason, I will share with you some tips for finding self-love that I have collected from my experience as a growing teenager. 

Be forgiving 

The mistakes that you make, your imperfections, and your insecurities are merely a window to show how human you are. We often forget that we are imperfect humans and aren’t robots, programmed to carry out tasks for days without a flaw. Staying motivated every day and checking off all the squares on our to-do list can be a satisfying feeling, but realistically, we all have days where it is tiring to push through even the simplest of tasks. On days like this, I simply repeat back something my friend told me, “Dabin, you only have 24 hours a day, a quarter already used sleeping, so why are you trying to fit in a schedule for a 36-hour day into 24 hours? Stop beating yourself up. Take a break.”, so please stop tearing yourself down and be kind to yourself.

Stop the comparison

There is a never-ending cycle of ambition and comparison in our society that is almost inevitable to avoid, since our human nature is to be successful. We all want to be glorious and shining, and when we see others having their moment, we easily compare our situation to the few glimpses of other people’s lives. Comparing your path and outcomes to someone else who has a different life and developed a different mindset is a destructive path to losing yourself. Like Iyanla Vanzant once said, “Comparing yourself to others is an act of violence to your authentic self.”

Be aware of the people you surround yourself with

Don’t be afraid to release yourself from toxic people that emit negative energy and bring you down. At first it may be a scary experience, but you will grow from it and learn to avoid people like that next time. Not every relationship lasts forever and holding onto negative people only dampens your energy. 

Face them

Loving yourself does not only include accepting your weaknesses and downfalls but also having the courage to strive for a better version of yourself every day. Feeling afraid, anxious, and uncomfortable is a common human trait; instead of avoiding the issue, leaving your comfort zone to understand and alleviate the fear-evoking problem is an effective method to overcoming mental barriers. 

Stop limiting your emotions

As a person who has had a happy and carefree childhood, any sadness or anger as a child dispersed quickly with minimal effects. Entering my final year of high school, everything changed. The elevated academic significance and the weight of choosing a path for my future loaded me with stress and anxiety. Being inexperienced with prolonged unhappiness, I doubted my feelings and felt horrible for not being happy. With time, I’ve learned that emotions don’t require justification and judging yourself by which feelings are appropriate will only destroy you. Feeling sorrow, rage, and nervousness are all natural human emotions. Sometimes, some of these uncomfortable emotions may stay with us for longer than we would like, but with time, we will naturally find unique coping mechanisms that work. During periods like this, let yourself indulge in strong, negative emotions and stop worrying if it's right or wrong. Just like how you don’t love your parents for a day and forget about the undefined love that exists in your relationship, giving love to yourself is a continuous progress that needs regular practice and awareness. 

Youth Activists Around the World

By Christine Wincentaylo

Gen Z’s are making ways for the future, and what better way to highlight the fantastic work our generation is doing than to share youth change makers across the globe!

Advocacy has been a great way of creating and building connections among the Gen Z community, specifically from the influence of social media.

These youth are all under thirty and have already impacted climate change, social justice, and education.

If there is one thing that I learned from these advocates, it is never too late to start creating change. Age has no limit on the impacts we can make and build together!

Gen Zers make up 26% of the global population. 

55% of the Gen Z population chooses eco-friendly and socially responsible brands.

Gen Zers will make up 27% of the workforce by 2025.

Generation Z – stands out in a new Pew Research Center survey, particularly for their high levels of engagement with the issue of climate change

Gen Zers are the most racial­ly and eth­ni­cal­ly diverse gen­er­a­tion, accord­ing to the Pew Research Cen­ter, with near­ly half of the group’s mem­bers rep­re­sent­ing com­mu­ni­ties of col­or

1.2 billion young people are aged 15 to 24, accounting for the global population.

We are the generation that is becoming leaders at any age.

We are outspoken.

We are willing to make changes for the better.

Here are a few youth advocates that are creating huge impacts across the world, but too many youths across the globe have been making impacts but sadly cannot highlight everyone.

Thandiwe Abdullah 

  1. Played a huge role in delivering the Black Lives Matter message within schools across the United States

  2. She created the Black Lives Matter Youth Vanguard. 

  3. Has continuously offered resources for young Black organizations to continue the discussion of racism and Blackness 

Payla Jangid 

  1. Escaped child slavery and became a child rights advocate

  2. Leader of her villages child parliament 

  3. She regularly advocates for education and is a voice for the children in India. 

Shamma bint Suhail Faris Mazrui

  1. She became the first United Arab Emirates’ first Rhodes Scholar 

  2. She is the minister of youth affairs in the United Arab Emirates; she is the youngest in the world 

  3. Advocating for Muslim youth to be a part of the discussion and how children can be a part of the government 

Jame Margolin

  1. Co-founded Zero Hour, which helps organize rallies, marches, summits, tours…etc. For climate change 

  2. Youngest delegate to be at the 2020 Democratic Convention

  3. Led the "Youth Climate Marches" in Washington, DC, and 25+ cities around the world during the summer of 2018

Desmond is Amazing 

  1. Advocates being true to yourself and enjoying being a tween drag queen & enjoying fashion.

  2. Desmond continues supporting the 2SLGBTQ+ community and provides a voice for members who cannot speak for themselves.

Robby Novak 

  1. The kid president created content in 2016 that became famous for motivational speaking. 

  2. He has been an inspiration for this is the disability community since Novak has osteogenesis imperfecta

Xiuhtezcatl Roske-Martinez 

  1. Climate change activist and advocating for Indigenous and other marginalized groups 

  2. He is a speaker; his first speech was at six years old

  3. Served on the US Youth council and was one of the twenty youth from across America that was present within this group 

Keep sharing, keep advocating, keep hying up the Gen Z’s

I cannot wait to see what the future holds!