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Interventions® -
The EFAP Journal of CMR Canada
CMR Canada - Employee and
Family Assistance Programs
Suite 600, Bow Valley Square
2, 250 - 6 Avenue SW, Calgary, Alberta T2P3H7
Telephone (403)263-2200
Fax (403)256-8291 Email:
cmr@cmrcanada.ca
Fall 2007
In this issue:
Note: These articles
present only one perspective on the
subject and is not intended to be definitive. CMR Canada recommends
you seek additional perspectives on the subject.
Children with sleep disorder symptoms are more likely to have
trouble academically
American Academy of Sleep Medicine
WESTCHESTER, Ill. -- Students with symptoms of sleep disorders are more
likely to receive bad grades in classes such as math, reading and writing than
peers without symptoms of sleep disorders, according to a research abstract that
will be presented Monday at SLEEP 2007, the 21st Annual Meeting of the
Associated Professional Sleep Societies (APSS).
The study, authored by Alyssa Bachmann, of Chappaqua Public Schools in New
York, was focused on the parents of 218 second and third graders, who completed
Sleep Disorders Inventory for Students – Child Form, a brief screening tool
validated for use in the schools.
According to the results, students with reported symptoms of sleep disorders
received significantly worse grades than students without symptoms of sleep
disorders. Specifically, there were differences in math, reading and writing
grades.
"This study, which identified the relationship between the prevalence of
symptoms of sleep disorders and academic performance in second and third
graders, found that screening students at school with a validated school-based
instrument may identify students to be referred for appropriate medical and/or
behavioral treatment," said Bachmann.
Experts recommend that children in pre-school sleep between 11-13 hours a
night, and school-aged children between 10-11 hours of sleep a night.
Your child should follow these steps to get a good night’s sleep:
- Follow a consistent bedtime routine.
- Establish a relaxing setting at bedtime.
- Get a full night’s sleep every night.
- Avoid foods or drinks that contain caffeine, as well as any medicine that
has a stimulant, prior to bedtime.
- Do not go to bed hungry, but don’t eat a big meal before bedtime either.
- The bedroom should be quiet, dark and a little bit cool.
- Get up at the same time every morning.
Parents who suspect that their child might be suffering from a sleep disorder
are encouraged to consult with their child’s pediatrician, who will refer them
to a sleep specialist.
Sleep vital for students, experts say
The Canadian Press
Two new studies contribute to the body of research supporting the idea that
getting enough rest helps children at school.
The research, released Saturday in the journal Sleep, is timely, as children
try to get back into the school routine and their sleep patterns change as they
adjust from late nights and leisurely mornings to earlier bedtimes and
rise-and-shine wake-up calls.
Dr. Jacques Montplaisir of the Sleep Disorders Centre at Sacre-Coeur Hospital
in Montreal and his colleagues tracked close to 1,500 children from five months
to six years of age, and their findings suggest that youngsters who got less
sleep were more likely to have behavioural and cognitive problems in the
classroom.
"The results of the paper highlight the importance of giving a child the
opportunity to sleep at least 10 hours a night throughout childhood, especially
before the age of 3½ years, to ensure optimal cognitive performance" in school,
Montplaisir said in a statement.
And a study by Jan Van den Bulck in Leuven, Belgium, looked at teenagers —
and found that the use of cell phones for calling and text messaging after lights
out was prevalent. Only 38 per cent of the more than 1,600 teens studied said
they never used their mobile phone after going to bed.
The study had several limitations — for instance, it relied on self-reported
data — but suggests even moderate use of a cell phone after lights out raises the
risk of long-term fatigue.
More sleep means better grades
Dr. Colin Shapiro of the Youthdale Child and Adolescent Sleep Clinic in
Toronto has read these latest studies and was involved in research on Ontario
high school students a few years ago that found that, with some exceptions, "the
longer you sleep the better your grades."
"Sleep is not just a passive process, there are active things going on,
you're metabolizing and putting out hormones and so on," Shapiro, a professor at
the University of Toronto, said in an interview.
The Montreal study seems to fit with the growing literature that sleep is
good for memory and good for brain growth, he said.
"They've shown that kids who have longer sleep have more cognitive skills,
and so that probably means that one can infer that there's something about the
sleep process that helps with cognitive development," he said.
"And so our attitude of making sleep expendable comes with a cost."
He called the cell phone study from Belgium "straightforward."
"One could have guessed that," he said of the after-bedtime phone calls and
text messaging by teens. "They've documented it, but it's an important issue …
you've got to recognize that sleep is a valuable part of life and you need to
have a time that you're not disturbed in your sleep."
"Certainly having your cell phone as a potential disruptor because you have to
be in touch with everyone all the time is a mistake. It's not going to lead to
good function."
Chaya Kulkarni, a Toronto educator with the organization Invest in Kids, said
the use of cell phones after lights out would be a concern for her as a parent.
"What's to stop a child from staying up until 2 in the morning, texting their
friends, having nice long conversations …You have to have some rules in place,"
said Kulkarni, the mother of tweens aged nine and almost 12 who don't have cell
phones.
Hard to get up earlier
As for back to school, Shapiro says it's relatively easy to allow one's sleep
pattern to go later, but to move it earlier after a weekend or a summer vacation
is not so easy.
"In some students they just power through it and they say 'OK I have to make
that adaptation.' They become a little bit sleep-deprived and try and catch up
with that sleep on the weekend."
However, some students can't do that and are late for school or, in extreme
cases, don't get to school at all, he said.
"They're often accused of, for lack of a better expression, being
bloody-minded — they want to just watch TV and be on their GameBoy and involved
with e-mailing their friends and, as this one article suggests, phoning their
friends late at night," he said.
"Although those are significant issues, for some of them it is simply
biologically driven." He noted that "teenage monkeys go to bed late and get up
late."
Change routine
Kulkarni says that for younger kids, even if a family hasn't started the
transition to earlier school bedtimes, it's not too late.
"I think what's important here is that you establish a routine for bedtime
with the children that is going to be workable for everybody with the start of
school," Kulkarni advised.
She also recommends a morning routine so that everyone can get out of the house
on time.
"The adults in the family need to confer and need to say 'OK, what's every
day going to look like, and who's doing what?"' she said.
"Sort out roles and responsibilities in terms of those morning and evening
routines so that at the very least, on Tuesday or whenever the kids start,
you're not sort of looking at each other going 'Oh, I thought you were doing
that."'
Lack of sleep hinders coping
skills, logical reasoning
Last Up dated:
Monday, October 22, 2007
CBC News
Scientists have confirmed what every newborn-cradling, sleep-deprived parent
knows: that lack of sleep is connected to an inability to cope with normal
emotional challenges.
They also theorize that sleep deprivation is linked to psychiatric ailments
such as anxiety, depression and bipolar disorder.
Scientists at the University of California at Berkeley and Harvard Medical
School have found that the amygdala, the region of the brain that alerts the
body to protect itself in times of danger, goes into overdrive on no sleep. This
in turn shuts down the prefrontal cortex, which commands logical reasoning, and
thus prevents the release of chemicals needed to calm down the fight-or-flight
reflex.
The findings are published Oct. 22 in the journal Current Biology.
"It's almost as though, without sleep, the brain had reverted back to more
primitive patterns of activity, in that it was unable to put emotional
experiences into context and produce controlled, appropriate responses," said
Matthew Walker, director of UC Berkeley's Sleep and Neuroimaging Laboratory and
senior author of the study, in a release.
The researchers studied 26 healthy participants aged 18 to 30, splitting them
into two groups with equal numbers of males and females.
The sleep-deprived group stayed awake during Day 1, Night 1 and Day 2, while
the sleep-control group stayed awake both days and slept normally during the
night.
The participants' brains were scanned with magnetic resonance imaging while
they were exposed to images that ranged from neutral to very negative. The brain
responses of the participants were measured.
Researchers found that the amygdala became hyperactive in response to
negative visual stimuli such as mutilated bodies, children with tumors and other
gory images in study participants who stayed awake for 35 hours straight.
Brain scans of those who got a full night's sleep in their own beds showed
normal activity in the amygdala.
"The emotional centres of the brain were over 60 per cent more reactive under
conditions of sleep deprivation than in subjects who had obtained a normal night
of sleep," Walker said.
The researchers feel that the findings point to a connection between sleep
disruption and mood disorders, including bipolar disorder.
Good health rests on a good night's sleep
Last Updated June 11, 2007
CBC News
If you're having trouble sleeping, you're not yawning alone. An estimated 3.3
million Canadians age 15 or older have problems getting enough sleep – and that
may be affecting their health and quality of life.
The 2002 Canadian Community Health Survey found that just under one-fifth
(18%) of these people average less than five hours of sleep a night. This lack
of shut-eye makes them more susceptible to health problems.
A September 2006 issue of Archives of Internal Medicine looked at the link
between sleep and health.
"The theme that emerges throughout this issue is that sleep serves as an
indicator of health and quality of life," guest editors Dr. Phyllis Zee and Fred
Turek of Northwestern University Feinberg School of Medicine in Chicago wrote.
How to get a good night's sleep
- Keep a regular schedule. Go to bed and get up at the same time every
day, including weekends.
- Good habits, like eating a healthy diet and getting regular exercise,
can help you sleep. Don't exercise within a few hours of bedtime.
- Avoid napping during the day.
- Avoid caffeine, nicotine and alcohol. Caffeine and alcohol can interrupt
sleep, leading to a poor quality of sleep. Those who smoke have more
difficulty getting to sleep and wake up more often at night, compared to
non-smokers.
- Take some time to relax and unwind before going to bed. Develop a sleep
routine. If you do the same things before you go to bed each night, it will
train your body to get ready for sleep.
- Make sure your room and bed are conducive to sleep. If you're not
sleeping well, it may be time for a new mattress. Your bedroom should be
dark, cool and quiet.
- Make sure your stomach isn't too empty or too full before going to bed.
- If you're having difficulty sleeping, get out of bed. Go into another
room and do something relaxing until you feel sleepy. Worrying about falling
asleep actually keeps many people awake.
- If your thoughts keep you awake, try getting up and writing them down.
If you're still having trouble sleeping, talk to your doctor. You may have
a medical condition that's affecting your rest. Also, check if the medications
you're taking have an effect on your sleep.
Sources: National Sleep Foundation, The College of Family Physicians of
Canada, Canadian Health Network
The importance of sleep
Researchers looked at how lack of sleep may affect the immune system. Chronic
sleeplessness may harm the immune system, since lack of sleep is linked to an
increase in cytokine molecules that control immune response.
The resulting inflammation and changes in blood chemistry may be behind a
variety of diseases, such as heart disease, diabetes and neurological
conditions.
"The foundations of good health are good diet, good exercise and good sleep,
but two out of three doesn't get you there," said Dr. Anne Calhoun, a neurology
professor at the University of North Carolina.
Sleep is important in maintaining your health, say experts. Without it, you
become more susceptible to health problems, such as heart disease, stroke,
diabetes, obesity and depression.
One study on more than 1,400 middle-aged adults over four years found those
with sleep apnea, in which the airway becomes repeatedly blocked and sleep is
interrupted, were twice as likely to develop depression.
Physicians treating people for depression should address poor sleep habits,
Zee said.
A French study of nearly 600 people found a higher rate of sleep problems and
daytime sleepiness among allergy sufferers, compared with a controlled group of
people of the same age and sex who lived in the same area.
"The results show a significant impact of allergic rhinitis on all dimensions
of sleep quality and, consequently, a lower quality of life as reflected by more
somnolence [sleepiness], daytime fatigue and sleepiness, and impaired memory,
mood and sexuality," Dr. Damien Léger of Assistance Publique Hôpitaux de Paris
and colleagues wrote.
In the same issue of Archives of Internal Medicine, other studies concluded
that men with diabetes and men with short or poor-quality sleep tended to have
less control of their blood-sugar levels.
Skimping on sleep increases hunger
In 2004, researchers at the University of Chicago discovered that sleep loss
could reduce the body's ability to regulate hormones that control hunger. This
could lead to an increase in appetite and a preference for high-carbohydrate
foods.
Research subjects who slept only four hours a night for two nights had an 18
per cent decrease in leptin, a hormone that tells the brain there is no need for
more food, and a 28 per cent increase in ghrelin, a hormone that triggers
hunger. "It provides biochemical evidence connecting the trend toward chronic
sleep curtailment to obesity and its consequences, including metabolic syndrome
and diabetes," said Eve Van Cauter, professor of medicine at the University of
Chicago, in a press release.
As hunger increased in the research subjects, their food choices changed.
After two nights of diminished sleep, the volunteers found foods such as candy,
cookies and cake far more appealing than fruit, vegetables or dairy products.
"We don't yet know why food choice would shift," Van Cauter said. "Since the
brain is fuelled by glucose, we suspect it seeks simple carbohydrates when
distressed by lack of sleep."
Modern society seems to have forgotten the importance of sleep, according to
Van Cauter.
"We are all under pressure to perform, in school, at work, in social and
professional settings, and tempted by multiple diversions. There is a sense that
you can pack in more of life by skimping on sleep. But we are finding that
people tend to replace reduced sleep with added calories, and that's not a
healthy trade."
Another study, presented at a conference sponsored by the American Academy of
Sleep Medicine on June 11, 2007, suggested that people who don't get enough
sleep are less likely to cook their own meals — and more likely to rely on
restaurants and fast-food outlets for some of their meals. The study suggested
that that could lead to weight gain or other nutrition-related problems.
How much sleep is enough?
Experts say the amount of sleep varies from person to person. In general,
most adults need about seven hours of sleep per night. Children and adolescents
need even more - around nine or 10 hours each night.
The best measure of how much shut-eye you need is how you feel when you wake
up. If you feel well and are energetic, then you likely had a good night's
sleep.
Other research presented at the conference suggested that children who don't
get enough sleep or suffer from sleep disorder symptoms are more likely to have
trouble academically. Another study suggested that it's a good idea for airport
baggage screeners to get a good night's sleep. The study found that sleep
deprivation might impair the ability of baggage screeners to detect potentially
dangerous items. It didn't affect the speed at which they were able to work, but
accuracy in detecting potential problems did suffer.
Will sleeping pills help?
Experts say sleeping pills can help in some cases, but should be treated as a
form of temporary relief. Regular use could make the insomnia worse and change
normal sleep patterns.
Sleeping pills can also be unsafe if your insomnia is caused by certain
health problems. Find out from your doctor if sleeping pills would be helpful
and safe for you.
Most popular sleeping positions
A study published on May 1, 2007, by the Better Sleep Council of Canada —
which represents more than 450 manufacturers, retailers and suppliers from the
mattress industry — found that Canadians tend to prefer one of five different
sleep positions:
- Lying on the side with arms on the sides: Thirty-nine per
cent of those surveyed chose this position. Lying on your side is recommended
— as long as you maintain a slight bend in your legs.
- Lying on the side with legs bent: Twenty-eight per cent
of those surveyed said they slept in this most recommended position. Experts
say if you sleep in this position, you should place a pillow between your
knees to naturally support your hips and lower back.
- Lying on the back with arms by the side: Fifteen per cent
of those surveyed preferred this position.
- Lying on the stomach: Eight per cent of Canadians
surveyed preferred this position. Stomach sleeping is not recommended as it
can cause stress for the lower back, neck and shoulders. A flat pillow under
the hips and one under the head are recommended.
- Lying on the back with arms by the head: Five per cent of
those surveyed preferred this position. Sleeping on your back is a preferred
position because it puts the least stress on your joints and back.
The Cleveland Clinic offers these tips for the best positions for lying down
or sleeping:
- Try to maintain the curve in your back (such as lying on your back with a
pillow under your knees or a lumbar roll under your lower back, or on your
side with your knees slightly bent).
- Do not sleep on your side with your knees drawn up to your chest.
- Avoid sleeping on your stomach, especially on a saggy mattress, since this
can cause back strain and can be uncomfortable for your neck.
- Select a firm mattress and box spring set that does not sag. If necessary,
place a board under your mattress.
- Try a back support to help you feel more comfortable. Try tying a rolled
sheet or towel around your waist.
Daylight Saving Time Change
Late risers hit hardest by daylight saving
CBC News
It may seem obvious, but science has confirmed that daylight saving time
disrupts our body clock, especially if we're late risers.
Dr. Till Roenneberg of Ludwig-Maximilians University in Munich, Germany, and
colleagues report their findings in the journal Current Biology.
"Our data indicate that the human circadian system does not adjust to DST
[daylight saving time]," the researchers say.
A quarter of the world's population is subjected to a one-hour time change
twice a year, yet the impact of this change is poorly understood by science.
Circadian clocks use daylight to synchronize the body to the environment and
regulate sleep.
Roennenberg and team set out to study the impact of daylight saving time on
the sleep patterns of 55,000 people in Central Europe.
They found that during standard time, people tended to adjust their wake up
time to fit in with the dawn, but this adjustment did not happen during daylight
saving time.
Larks vs. owls
In a separate study, Roenneberg and team looked at 50 people whose natural
inclination was to wake up early ("larks") or late ("owls"). The researchers
found that both larks and owls adjusted well to the release from daylight saving
time in autumn, but had problems adjusting to the imposition of daylight saving
time in spring.
This was particularly the case for the late rising owls.
Roennenberg and team say the effects held for weeks, perhaps causing people
to feel continually sleep-deprived in the spring and summer.
Australian body clock researcher Dr. Greg Roach of the University of South
Australia's Centre for Sleep Research says the study is commendable, even if it
does confirm what many of us already know.
"It's the best study I've seen linking sleep patterns with daylight saving
time," he says.
"Until now most of the impact of daylight saving time has been anecdotal,"
says Roach. "One of science's aims is to find evidence for things that seem
common sense."
Roach says the human body clock tends to run a bit longer than 24 hours,
which means that people would naturally wake up a bit later every day if removed
from the influence of changing day lengths.
This explains why late risers would find it harder to adjust when the clock
moves forward, robbing them of an hour of sleep, he says.
But Roach thinks the survey findings that show people adjust their wake up
time to fit in with the changing time of dawn would not generally apply to
people who live in cities.
"In cities, the time that determines what time you get up is what time you
need to get the kids to school or what time you need to be at work," he says.
In Canada, Daylight Saving Time used to run from the first Sunday in April
until the last Sunday in October.
Starting this year, it began on the second Sunday in March and ends on the
first Sunday in November - Nov. 4.
It's up to each province to decide whether to use daylight time. Most of
Saskatchewan has not observed daylight time since 1966 and stays on Central
Standard Time all year round.
Some border towns follow the time schemes of their neighbours in Manitoba or
Alberta. Areas of Quebec east of 63 degrees west longitude do not change to
daylight time and remain on Atlantic Standard Time year round. Pockets of
Ontario and British Columbia do not use daylight time.
'Until now most of the impact of daylight saving time has been
anecdotal. One of science's aims is to find evidence for things that seem common
sense.'—Dr. Greg Roach, sleep expert
Humans hard-wired for optimism, study finds
Last Updated: Wednesday, October 24, 2007 | 4:36 PM ET
CBC News
Humans are hard-wired for optimism and think good things will happen to them
in the future despite no evidence to support such expectations, according to a
study by U.S. and British researchers.
People expect to live longer and be healthier than average, underestimate
their likelihood of getting a divorce and overestimate their prospects of career
success, psychologists and neurologists from New York University and University
College in London wrote in the latest issue of the periodical Nature.
The optimism is wired into the brain, they wrote, which recalls past events
in an effort to imagine the future. Certain portions of the brain — the amygdala
and the rostral anterior cingulate cortex — showed increased activity in test
subjects who had been asked to imagine future events.
The researchers used magnetic resonance imaging to monitor subjects while
they thought of future possible events, such as winning an award or the end of a
relationship.
"When participants imagined positive future events relative to negative ones,
enhanced activation was detected in the rostral anterior cingulate and amygdala,
which are the same brain areas that seem to malfunction in depression," said
lead author Tali Sharot, now a post-doctoral fellow at University College
London.
More optimistic participants showed greater activity in the rostral anterior
cingulate region when imagining future positive events, Sharot said.
The researchers found test subjects usually expected positive events to
happen sooner than negative events, and generally imagined them with greater
vividness.
"Our behavioural results suggest that while the past is constrained, the
future is open to interpretation, allowing people to distance themselves from
possible negative events and move closer toward positive ones," NYU professor
Elizabeth Phelps said in a release.
"Understanding optimism is critical as optimism has been related to physical
and mental health. On the other hand, a pessimistic view is correlated with
severity of depression symptoms."
Alcohol and Health - Less is More
Wondering what to make of the claim that drinking alcohol leads to a
healthier heart?
You're not alone. The media is abuzz with both good and bad news about
alcohol, making it hard to know which facts are worth swallowing. But rather
than pound back the pale ale in either celebration or confusion, consider this
fact: while alcohol does indeed have some health benefits, the scope of those
benefits is limited. The harmful effects of alcohol—on the body as well as on
society—far outweigh the good.
What alcohol can add to your health
Heart help
Moderate alcohol consumption—one or two drinks per day—raises good cholesterol
and blood protein levels, thus lowering the risk of coronary heart disease, in
men over 45 and women over 55. In France, where red wine plays a regular role
in the everyday diet, researchers note consistently low rates of heart disease
among the population.
Stress relief
Alcohol also serves as a stress reliever for a great many people in our
ever-on-the-go society. After one drink, at a blood alcohol concentration of
0.02% (0.02 grams per 100ml of blood), many people feel a bit more relaxed and
at ease with the world.
So, what's wrong with kicking back with a cool one after a long day? Nothing,
say alcohol experts. It's what happens after more than one drink that is
troubling. And all too often, 'having a drink' in fact amounts to two, three, or
even more visits to the liquor cabinet. Additional drinks can boost confidence
levels in some people, and can free others from the shackles of shyness. But
most consumers experience the depressant effects of alcohol, leading to fatigue
and negativity.
Alcohol shouldn't be considered a health measure. If you've never been much
of a drinker, there's no health-related reason to add the substance to your
routine. According to health experts, a strong heart and stress-free existence
are better achieved through a
healthy diet and adequate
exercise.
How alcohol can compromise good health
Despite the benefits noted, the harmful effects of alcohol far outweigh the
good. This is particularly true for women.
Harm to the body
Drinking alcohol increases a person's risk of developing several types of
cancer and other chronic diseases, such as
type 2 diabetes Long-term alcohol use can lead to diseases of the central
nervous system, cardiovascular system, digestive system and reproductive
system.
Harm to society
The
Alberta Alcohol and Drug Abuse Commission reports: "Motor vehicle
accidents are the leading cause of alcohol-related death, and alcohol
consumption is a major contributing factor in injuries and fatalities due to
falls, drowning and fires; work-related accidents, absenteeism and illness;
and crimes of violence including spousal abuse and physical assault."
Equally serious are the social implications of alcoholism-job loss,
relationship failure, disintegration of the family unit, and the passing on of
unhealthy drinking habits to the next generation. Teen alcoholism is more
likely in families wherein parents struggle with alcohol addiction or simply
drink too often.
One of the most serious harms to society is caused by the effects alcohol
can have on a growing fetus.
Fetal Alcohol Spectrum Disorder (FASD) is the medical term used to
describe a combination of abnormalities that result from the mother drinking
alcohol during pregnancy. A fetus exposed to alcohol can have life-long
disabilities and health problems. The effects are permanent. Some people with
FASD will need a lifetime of extra health care, education and social services.
All alcoholic drinks are toxic to a growing baby, and the safest pregnancy is
the one that is alcohol-free.
Fatal choices made by so-called 'social' drinkers
It's not just alcoholics who can cause harm. Social drinkers also put their
lives, and the lives of others, at risk by making bad decisions after they've
been drinking. Dr. Tim Stockwell, director at the Centre for Addictions
Research of BC, says that alcohol-related violence and accidents account for
approximately 6000 deaths per year in Canada.
Social drinkers who sip a few too many on a single occasion cause more
physical damage or death than those with an alcohol dependency. This is what
researchers call the
prevention paradox—because social drinkers vastly outnumber heavy
drinkers, the negative impact of their drinking on society is much more costly
overall.
How alcohol causes harm
When an alcoholic beverage is consumed, ethanol is absorbed in the
bloodstream, depressing the central nervous system and altering the function of
cells and organs throughout the body. When more than one drink is consumed, a
person's thinking and judgement can be impaired. Their speech, vision, balance,
and coordination can also be affected.
Most people associate alcohol-related harm with alcoholism, also referred to by
health professionals as alcohol dependence. Excessive long-term drinking can, of
course, lead to chronic health problems and early death. But more significant
are the risks associated with a single bout of excessive drinking.
The risks to health and safety rise rapidly with each additional drink.
According to Dr. Stockwell, "Most acute harm is from intoxication, not just
injuries and accidents, but also strokes, overdose, poisoning and pancreatic
problems." As well, intoxication is a leading factor in the spread of sexually
transmitted infections (STIs) as a result of unsafe sexual practices.
Overdrinking can also lead to unplanned pregnancies.
According to analysis of the recent Canadian Addictions Survey, soon to be
published by the Centre for Addictions Research of BC, at least one third of the
people who drink have put themselves at significant risk of harm in the past
year.
How much is too much?
The effects of alcohol depend on a range of factors—the amount of alcohol in
the bloodstream, age, weight, gender, metabolism, and previous experience with
alcohol. Women, for example, are affected differently than men.
Some people should not drink at all. For example, pregnant women are advised
not to drink, as no amount of alcohol is known to be safe for fetal development.
People who use alcohol are urged to drink with caution. The best way to keep
your alcohol consumption in check is to follow
low-risk drinking guidelines. According to these guidelines developed by the
Centre for Addiction and Mental Health and endorsed by the Canadian Centre on
Substance Abuse, you can minimize your risk by having no more than two drinks
a day with a weekly maximum of nine drinks for women or 14 for men.
Good advice to keep in mind
- Fill your stomach with food before reaching for your first cold
one. Food slows down the absorption of alcohol in the stomach, thus reducing
peak alcohol levels and the feeling of intoxication.
- Don't exceed your limit. Heavy drinking is defined as having
consumed five or more drinks on one occasion, twelve or more times in one
year. According to a nation-wide survey in 2004, just over 20% of Canadians
drink much more than is healthy for either the body or society—they have five
or more drinks in one setting at least once a month.
- Don't mix alcohol with medication. People taking certain
prescription medications or depressant drugs, such as sleeping pills or
tranquilizers, should avoid adding alcohol to the mix, as the results could be
deadly. Even the combination of alcohol and small amounts of cannabis or
over-the-counter antihistamines (cold or allergy medicines) could make a
person dangerous behind the wheel of a vehicle.
- Forget driving if you've been drinking at the office party or your
friend's birthday bash, especially if you're anywhere near the
legal limit of a blood alcohol concentration of 0.08.
When it comes to alcohol and health, less really is more to stay healthy and
safe. Does this mean steering clear of the punchbowl at the staff barbecue this
summer? Not exactly. Most people can handle having a drink or two on social
occasions. But if you do choose to add alcohol to your summer plans, do so with
caution.
Do yourself and others a favour by drinking sensibly and responsibly.
Teen drinking involves special risks:
Teens who use alcohol are exposed to higher risks than adults and the
consequences are often more extreme.
- Alcohol affects the developing brain, making young people
more vulnerable to alcohol-induced learning and memory impairments.
- Early alcohol use is linked with the development of problems
with alcohol and other drugs at a later age.
- Early alcohol use has been linked with the development of
other problems such as crime.
- Young people have a lower tolerance to alcohol but an
increased tendency to risk-taking behaviour which combine to create much
higher risk of accidents, violence, and unsafe sexual behaviour.
Most Canadian teens do use alcohol:
- 62% of 15-17 year old Canadians used alcohol in the past
year.
- 91% of 18-19 year old Canadians used alcohol in the past
year.
Women's bodies more vulnerable to harm from alcohol
When it comes to alcohol consumption, men and women are anything but equal,
and women are particularly vulnerable to the physical effects of alcohol.
- Lower body weight and less water in the body mean women
cannot safely consume the same amount of alcohol as men.
- Women drinkers develop liver cancer and damage to their brain
structure after fewer years of heavy drinking than men.
- Drinking during adolescence and the young adult years can
dramatically compromise bone quality and may increase risk for osteoporosis.
- Women with alcohol problems can have a variety of sexual and
reproductive health problems.
- Drinking during pregnancy can negatively impact fetal brain
development, growth, physical appearance, learning and intelligence
- Drinking during lactation exposes a breastfed baby to alcohol
and can cause deficiencies in infant nutrition, growth, motor development,
early learning and behaviour.
With more at stake than men, women in general gain more by drinking less
or not at all.
Sources: Nolen-Hoeksema, Susan. 2004. Gender differences in risk factors and
consequences for alcohol use and problems. Clinical Psychology Review
24:981-1010.
Alberta Alcohol and Drug Abuse Commission, Effects Series: Alcohol.
Centre for Addictions Research of B.C.
Binge Drinking and Alcohol Poisoning: Straight talk for
parents.
Canadian Health Network
Karina and her friends were hanging out at the park on a Saturday night,
taking turns drinking shots of vodka that she had snuck out of her parents'
liquor cabinet to celebrate her 15th birthday. They had finished most of the
bottle when her friend, Jill, started saying things that didn't make sense and
falling over.
Karina thought Jill was just trying to get attention, so she ignored her,
chatting instead to the other kids while Jill lay down on the grass. When it was
time to leave, Jill wouldn't get up and then she started gagging. Karina didn't
know what to do. She wanted to get help, but she was also afraid that her
parents would find out about the vodka.
...................................................................
Many kids experiment with alcohol long before they are legally allowed to. As
parents, we need to be realistic about this. We can't turn a blind eye and
pretend that our children aren't being exposed to alcohol, because there's a
good chance they are. What we can do is help them to fully understand the
effects that alcohol can have and that binge drinking — drinking too much
alcohol in a short period of time — can be dangerous.
Binge drinking is considered to be five drinks or more in a row for a man and
four drinks or more for a woman. A standard drink is defined as one 355 ml
bottle of beer OR 150 ml of wine OR 40 ml of liquor. Teens may take binge
drinking one step further by chugging, which means deliberately drinking a large
quantity of alcohol in a short period of time.
|
"Kids need to be educated about alcohol." |
Kids are drinking earlier
and many are binging
Much has been made recently about binge drinking and kids, and with good
reason. According to the
2005 Ontario Student Drug Use Survey, which surveyed 7,726 students in
Grades 7 to 12 from across the province, alcohol was the most popular substance
of choice for all grade levels. Almost two-thirds of the students surveyed
reported drinking alcohol in the past year, yet there was little understanding
of its risks. In addition, a significant number of students reported binge
drinking: approximately 25% of boys and 20% of girls.
Kids are experimenting with alcohol
early; one Canadian study showed that two-thirds of grade six students had
tried it, and early use of alcohol has been linked to later abuse and dependence
problems. What this means is that kids — even those well below the drinking age
— need to be
educated about alcohol and how to use it responsibly.
The dangers of
binge drinking
For some people, binge drinking may be a rare occurrence, while for others it
may happen often. Either way, binge drinking can have serious consequences. It
can lead to
poor judgment and impulsive behaviour that could result in embarrassing
moments, high-risk sexual contact, fights, accidents, and so on. Another serious
potential consequence of binge drinking is
alcohol poisoning, which can lead to permanent brain damage or even death.
The human body needs time to break down alcohol in its bloodstream. Since teens
usually weigh less than full-grown adults do and since their bodies are still
maturing, it can take longer for them to break down the same amount of alcohol,
increasing their risk for alcohol poisoning.
Among the signs and symptoms of alcohol poisoning are:
- confusion
- vomiting
- problems breathing
- clammy skin and low body temperature
- loss of bladder control
- unconsciousness
Alcohol slows down certain actions in the body, including breathing and the
gag reflex, which is what helps prevent choking. If someone passes out and then
vomits, that person could choke on his or her own vomit.
Teach your kids to get help
In the opening scenario, Karina was in a tough position because she knew that
getting help for Jill would mean that her parents, her friend's parents, and
possibly the police would have to be involved. But if Karina understood that
Jill could have alcohol poisoning — and the real possibility that Jill could
suffer permanent damage or die — then she would realize that she had to get
help.
That's why talking to your kids about alcohol poisoning and how to recognize
it is so important. It will not only encourage them to temper their own drinking
but will help them understand what to do if a friend has had too much alcohol.
Here's what they need to know:
- If someone passes out from drinking, get help. If there isn't a trusted
adult nearby, call 911 or emergency services immediately.
- A person who has been drinking heavily and is unconscious should be laid
on his or her side and watched closely so that he or she doesn't choke.
- Don't leave someone to sleep it off or walk it off and don't douse him or
her with cold water. A person with alcohol poisoning could die in under an
hour. So don't wait it out — get help. It could save a life.
Bullying in the Workplace
Canada Safety Council
Employers are beginning to take steps to make bullying
as unthinkable as sexual harassment or drunkenness in the workplace.
Schoolyard bullying - the torment of one child by
another - is often compared to workplace bullying. Both types represent a grab
for control by an insecure, inadequate person, an exercise of power through the
humiliation of the target. School bullies, if reinforced by cheering classmates,
fearful teachers or ignoring administrators, grow up to be dominating adults.
When they join the work force, they continue to bully others.
Psychological Violence
A 1999 International Labour Organization (ILO) report
on workplace violence emphasized that physical and emotional violence is one of
the most serious problems facing the workplace in the new millennium. The ILO
definition of workplace violence includes bullying:
"any incident in which a person is abused,
threatened or assaulted in circumstances relating to their work. These behaviors
would originate from customers, co-workers at any level of the organization.
This definition would include all forms or harassment, bullying,
intimidation, physical threats/assaults, robbery and other intrusive behaviors."
CUPE's National Health and Safety Survey of Aggression
Against Staff, published in January, 1994, mentions verbal aggression and
harassment in its definition of violence:
"Any incident in which an employee is abused,
threatened or assaulted during the course of his/her employment. This includes
the application of force, threats with or without weapons, severe verbal abuse
and persistent sexual and racial harassment."
Bullying (general harassment) is far more prevalent
than other destructive behaviors covered by legislation, such as sexual
harassment and racial discrimination.
A Canadian survey on workplace violence found that
physical violence is often reported from outside sources, such as customers,
students and patients. Psychological violence is more often reported from within
the organization. A U.S. study estimates 1 in 5 American workers has experienced
destructive bullying in the past year.
Workplace Policies Needed
On April 6, 1999, a former employee of OC Transport in
Ottawa went on a shooting rampage that left four employees dead, then took his
own life. The killer had himself been the victim of workplace harassment.
Among the recommendations of a coroner's inquest was
that the definition of workplace violence should include not only physical
violence but also psychological violence such as bullying, mobbing, teasing,
ridicule or any other act or words that could psychologically hurt or isolate a
person in the workplace.
No jurisdiction in Canada requires employers to have a
workplace violence prevention program. For that reason, the OC Transpo jury
recommended that federal and provincial governments enact legislation to prevent
workplace violence and that employers develop policies to address violence and
harassment.
Perpetrators and Targets
Over 80 per cent of bullies are bosses, some are
co-workers and a minority bully higher-ups. A bully is equally likely to be a
man or a woman.
The common stereotype of a bullied person is someone
who is weak, an oddball or a loner. On the contrary, the target chosen by an
adult bully will very often be a capable, dedicated staff member, well liked by
co-workers. Bullies are most likely to pick on people with an ability to
cooperate and a non-confrontative interpersonal style. The bully considers their
capability a threat, and determines to cut them down.
Profile of a Bully
Adult bullies, like their schoolyard counterparts,
tend to be insecure people with poor or non-existent social skills and little
empathy. They turn this insecurity outwards, finding satisfaction in their
ability to attack and diminish the capable people around them.
A workplace bully subjects the target to unjustified
criticism and trivial fault-finding. In addition, he or she humiliates the
target, especially in front of others, and ignores, overrules, isolates and
excludes the target.
If the bully is the target's superior, he or she may:
set the target up for failure by setting unrealistic goals or deadlines, or
denying necessary information and resources; either overload the target with
work or take all work away (sometimes replacing proper work with demeaning
jobs); or increase responsibility while removing authority.
Regardless of specific tactics, the intimidation is
driven by the bully's need to control others.
The Burden of Bullying
Bullied employees waste between 10 and 52 per cent of
their time at work. Research shows they spend time defending themselves and
networking for support, thinking about the situation, being demotivated and
stressed, not to mention taking sick leave due to stress-related illnesses.
Bullies poison their working environment with low
morale, fear, anger, and depression. The employer pays for this in lost
efficiency, absenteeism, high staff turnover, severance packages and law suits.
In extreme cases, a violent incident may be the tragic outcome.
The target's family and friends also suffer the
results of daily stress and eventual breakdown. Marriages suffer or are
destroyed under the pressure of the target's anxiety and anger. Friendships cool
because the bullied employee becomes obsessive about the situation.
Moreover, our health care system ends up repairing the
damage: visits to the doctor for symptoms of stress, prescriptions for
antidepressants, and long term counseling or psychiatric care. In this sense, we
all pay.
Prevention
Workplace bullies create a tremendous liability for
the employer by causing stress-related health and safety problems, and driving
good employees out of the organization.
The business case for strict anti-bullying policies is
compelling. Potential benefits include a more peaceful and productive workplace,
with better decision making, less time lost to sick leave or self-defensive
paperwork, higher staff retention, and a lower risk of legal action.
Identify bullying in your staff handbook as
unacceptable behavior. Establish proper systems for investigating, recording and
dealing with conflict. Investigate complaints quickly, while maintaining
discretion and confidentiality and protecting the rights of all individuals
involved. It is important to understand fully any incidence of bullying and take
the problem seriously at all levels.
Organizations who manage people well outperform those
who don't by 30 to 40 per cent. Development of strong interpersonal skills at
all levels is fundamental to good management and a healthy workplace.
There is no place for bullies in a well-run
organization.
How to Deal with a Workplace Bully
Canada Safety Council
Most Canadian workers have been faced with it, seen it
happen or know someone else who has suffered from it. Many have left jobs they
loved because of it.
Yet workplace bullying still goes largely unrecognized in workplace policies.
Except in Quebec, unless the bullying takes the form of sexual harassment or
discrimination along recognized lines such as sex, race or religion, it does not
exist effectively in labour laws.
Workplace bullying is the ongoing health- or career-endangering mistreatment
of an employee, by one or more of their peers or higher-ups. Unlikely to involve
physical violence, it usually takes the form of psychological abuse. Often,
verbal and strategic insults are intended to prevent targets from being
successful in their job.
A 2003 survey found 82 percent of people who have been a target of abuse felt
they had no choice except to leave their jobs to escape the intolerable
behaviour. Worse, statistics show these bullies don't pick on the new guy, but
long-term, well-established employees. The most common victims are women in
their 40s. Internal workplace systems usually look for bullying amongst peers,
but in most cases (71 percent), the bully is a person in a position of
authority.
The costs to employers are substantial. Bullying leads to the loss of
competent employees. It also creates a poisoned work environment that
demoralizes other staff and decreases productivity.
Resolving a workplace bullying situation can be very difficult. Management
may side with a bully who is seen as “getting results.” Litigation is expensive
− on top of which building a winning case can be hard, especially if you did not
know what measures to take early on. Although unions can sometimes help, more
than often the targets of bullying must solve the problem themselves.
Tips for Targets
First it helps to determine the type and tactics of bully with whom you are
dealing.
The Screaming Mimi humiliates targets in public settings in order to
control the emotional climate at work.
The Constant Critic falsely accuses and undermines targets behind
closed doors, attempting to control the target's self-identity.
The Two-Headed Snake is a duplicitous, passive-aggressive destroyer of
reputations through rumour-mongering, controls target's reputation.
The Gatekeeper controls target via withholding resources (e.g. time,
budget, autonomy, training) necessary to succeed.
Knowing the type of person you are dealing with can help determine how best
to defend yourself. Often these bullies will recruit others to help. Males tend
to favour using other management, while females recruit from the social
network.
If you feel you are a target of bullying, some experts suggest this
three-point plan:
1. Name it. Calling it bullying or psychological violence or harassment
makes the problem external. Shame is reduced; healing can begin.
2. Take time off to accomplish these four tasks: check your physical health
for stress-related complications; get mental health counseling; check for
violations of employer policies and labour laws; and gather data showing the
fiscal impact of bullying to the employers.
3. Present your business case and evidence to the highest ranking individual
at the company or agency.
Be careful though, because taking the direct approach may result in undesired
and unpredictable consequences. Of people who reported bullying in the
workplace, 17 percent of targets were transferred, 33 percent ended up leaving
voluntarily and 37 percent were terminated. In only 13 percent of those cases
was the bully censored, transferred or terminated.
Those numbers are certainly not encouraging to anyone hoping to resolve the
issue.
A new service,
www.anonymousemployee.com allows you to communicate your concerns with
superiors without having to reveal who you are. It is designed to let you test
the waters and decide if you will get the support you need before launching an
official complaint. In any such communication with management you should
present your case professionally, and proactively suggest possible improvements
to employment practices or policies.
If your safety is not restored, you may be forced to leave − but do not go
silently shrouded in shame.
Sadly, there are no easy answers to this problem. We must all work together
to increase awareness of the issue and help to establish better workplace
policies and labour laws to prevent bullying from happening in the first place.
10 Tips for Mental Health
Canadian Mental Health Association
1. Build Confidence
Identify your abilities and weaknesses together, accept them build on them
and do the best with what you have.
2. Eat right, Keep fit
A balanced diet, exercise and rest can help you to reduce stress and enjoy
life.
3. Make Time for Family and Friends
These relationships need to be nurtured; if taken for granted they will not
be there to share life's joys and sorrows.
4. Give and Accept Support
Friends and family relationships thrive when they are "put to the test".
5. Create a Meaningful Budget
Financial problems cause stress. Over-spending on our "wants" instead of
our "needs" is often the culprit.
6. Volunteer
Being involved in community gives a sense of purpose and satisfaction that
paid work cannot.
7. Manage Stress
We all have stressors in our lives but learning how to deal with them when
they threaten to overwhelm us will maintain our mental health.
8. Find Strength in Numbers
Sharing a problem with others who have had similar experiences may help you
find a solution and will make you feel less isolated.
9. Identify and Deal with Moods
We all need to find safe and constructive ways to express our feelings of
anger, sadness, joy and fear.
10. Learn to Be at Peace with Yourself
Get to know who you are, what makes you really happy, and learn to balance
what you can and cannot change about yourself.
 
Generation Gap
During one "generation gap" quarrel with his
parents, young Michael cried, "I want excitement, adventure, money, and
beautiful women. I'll never find it here at home, so I'm leaving. Don't try and
stop me!"
With that, he headed toward the door. His father rose and followed close
behind.
"Didn't you hear what I said? I don't want you to try and stop me."
"Who's trying to stop you?" replied his father. "If you wait a minute, I'll
go with you."
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George
A man in a supermarket was pushing a cart
which contained, among other things, a screaming baby. As the man proceeded
along the aisles, he kept repeating softly, "Keep calm, George. Don't get
excited, George. Don't yell, George."
A lady watched with admiration and then said, "You are certainly to be
commended for your patience in trying to quiet little George."
"Lady," he declared, "I'M George!"
------------------------------------------------------------------------------------------------
Getting the Message
Our young daughter had adopted a stray cat. To my distress, he began to use
the back of our new sofa as a scratching post. "Don't worry," my husband
reassured me. "I'll have him trained in no time."
I watched for several days as my husband patiently "trained" our new pet.
Whenever the cat scratched, my husband deposited him outdoors to teach him a
lesson.
The cat learned quickly. For the next 16 years, whenever he wanted to go
outside, he scratched the back of the sofa!!
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The Girl of His Dreams
A young man in college called his mother and announced excitedly that he had
just met the girl of his dreams. Now what should he do?
His mother had an idea: "Why don't you send her flowers, and on the card invite
her to your apartment for a home-cooked meal?"
He thought this was a great strategy, and a week later, the girl came to dinner.
His mother called the next day to see how things had gone.
"I was totally humiliated," he moaned. "She insisted on washing the dishes."
"What's wrong with that?" asked his mother.
"We hadn't started eating yet."
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Golf Buddies
A foursome of senior golfers hit the course with waning enthusiasm for the
sport. "These hills are getting steeper as the years go by," one complained.
"These fairways seem to be getting longer too," said one of the others.
"The sand traps seem to be bigger than I remember them too," said the third
senior.
After hearing enough from his Senior buddies, the oldest, and the wisest of
the four of them at 87 years old, piped up and said, "Just be thankful we're
still on the right side of the grass!"
Your
Employee and Family Assistance Program
Purpose: The EFAP assists you and your family resolve
personal problems and maintain healthy and productive lives.
Counselling Services
Provided
| Aging Parents |
Bereavement |
Career Issues |
| Emotional
Problems |
Family
Problems |
Harassment |
| Health
Concerns |
Marriage
Preparation |
Marital
Problems |
| Physical or
Sexual Abuse |
Relationship
Issues |
Single
Parenting |
| Stress |
Substance
Abuse |
|