THE MAGAZINE FOR COSTCO MEMBERS

January 2025

by SUJA NATARAJAN

How HIIT workouts can work for you

Exercise is more than just a routine; it’s a key to helping unlock better health and a longer life. What if the intensity of your exercise could help slow down or even reverse the effects of aging?

According to a study published in the journal Cell Metabolism in 2017, exercise, especially high-intensity interval training (HIIT), has a significant effect on reversing age-related changes at the cellular level. High-intensity interval training helps slow aging by boosting the cells’ capacity to produce more energy-producing proteins.

VO2 max and longevity through HIIT

HIIT is a type of cardio exercise that alternates between short bursts of high-intensity activity typically lasting 15 seconds to 4 minutes with brief recovery periods. It aims to raise the heart rate to 80% of its maximum, which is beneficial for burning body fat, strengthening muscles, building endurance and significantly improving cardiovascular fitness.

Per a 2018 review in the Frontiers of Bioscience, exercise, like HIIT, boosts VO2 max—the maximum amount of oxygen your body can use during exercise—which is a top indicator of aerobic capacity and a strong predictor of a longer life expectancy.

As we age, our muscles lose size and strength due to a decrease in the number and size of muscle fibres. “The intense bursts of HIIT workouts can help stop and even reverse this process,” says Dr. John Hinson, a Florida-based orthopedic and sports medicine specialist at Palm Beach

Orthopaedic Institute.

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Key benefits

HIIT offers several benefits, including helping improve cardiovascular, metabolic and mental health. “HIIT can provide rapid and increased improvement in cardiovascular capacity, which can boost your quality of life and lead to improved longevity,” says Illinois-based cardiologist Dr. Sean Swearingen at Chicago’s Rush University Medical Center.

A 2024 study in Aging and Disease found that HIIT improved hippocampal function—which is responsible for memory and learning—for up to five years. HIIT workouts also benefit the nervous system by reducing the risk of dementia, says Hinson, a Costco member.

HIIT helps improve exercise capacity, endurance, metabolism and body composition, says certified personal trainer and exercise nutritionist Rachel MacPherson, who is based in Nova Scotia. HIIT pairs effectively with resistance or strength training, such as using weights or doing push-ups. Combining HIIT with strength training builds muscle and improves strength, whereas adding resistance training enhances overall fitness, stability and athletic performance.

Getting started

You can do HIIT either at home or with a trainer at a gym. Using equipment such as treadmills, rowing machines or resistance bands can maximize the efficacy of the workout.

It is ideal to incorporate various fitness exercises, as relying solely on HIIT can be too daunting. “More people tend to quit HIIT exercise routines simply due to the demand they place on the body and the large amount of physical recovery they require,” adds Costco member MacPherson.

Care and caution

Approach HIIT with caution. Start with regular exercise and progress through sustained mild and

moderate-intensity activities before advancing to HIIT, says Swearingen.

As a beginner, you will feel sore after your first session. Allow your body to recover, and workouts will become easier as your body strengthens, encourages Illinois-based April Gatlin, Costco member and senior master trainer at STRIDE Fitness.

Ensure you get adequate rest of 10 seconds to a minute (or longer based on your fitness level and intensity) between each high-intensity burst workout. Aim for two to three HIIT sessions per week, alternating with activities like yoga, Pilates or swimming. Allow at least 48 hours of rest between sessions. Wait until your heart rate stabilizes before starting the next intense interval to

prevent weakness and reduced performance, says MacPherson.

While it may help reverse age-related cellular changes, moderate to vigorous activity paired with strength exercises also promotes a healthier, longer life. The Public Health Agency of Canada and the Centers for Disease Control and Prevention recommend at least 150 minutes of such activity per week for adults 18 and older.

Suja Natarajan is a Virginia-based writer.

BEGINNER’S HIIT WORKOUT

April Gatlin, senior master trainer at STRIDE Fitness, says to do each exercise for 30 seconds, rest for 30 seconds and repeat the circuit 3 times with a 1-minute rest between circuits.—SN

JUMP SQUATS

Stand with feet

shoulder-width apart,

squat down and then

explode up into a jump.

PUSH-UPS

Keep hands shoulder

width apart, lower chest toward the ground and push back up. (Modify if needed).

MOUNTAIN CLIMBERS

Get into a push-up

position and drive your

knees toward your

chest alternating legs.

PLANK

Maintain a plank position on your forearms or hands, keeping your body

in line.

HIGH KNEES

Jog in place, lifting

your knees as

high as possible.

BURPEES

From a standing position, squat down, kick feet back into a plank, jump feet back in and jump up. (Modify if needed).

RYAN HULVAT

Joseph Arangio,

a certified strength

and conditioning specialist, is the

co-founder of Arangio.com,

a longevity program that helps people over the age of 40 feel leaner, stronger and younger.

FINDING ZEN IN THE AISLES

© ONYXPRJ; IRINA / STOCK.ADOBE.COM

Transform your next

Costco visit into a calming experience. According to a 2021 study in Psycho-

physiology, everyday

mindfulness strategies

can momentarily reduce your body’s natural fight-or-flight response. Scientists found that mindfulness-based interventions, like deep breathing and progressive muscle relaxation, can lower perceived stress during common tasks. Ignore your phone and embrace the present

moment amid the aisles. Pay close attention to each product’s texture, colour and scent. Let the cart’s rhythmic

movement guide your

meditation.

—JA

by JOSEPH ARANGIO

Five uncommon mindfulness practices to foster calm, peace and happiness

The relentless hustle of everyday life often hinders the ability to simply be quiet and sit with one’s thoughts.

But being able to fully focus on the

present moment is a superpower

that anyone can develop. “In a world

inundated with stressors, establishing a mindfulness practice becomes crucial for overall well-being,” says Nancy Deaton, Spa Director at The Lodge at Woodloch in north-eastern Pennsylvania.

The good news is that the following unconventional-yet-effective stress-management techniques can

transform even the most ardent cynics into mindful practitioners.

© CREATURART / STOCK.ADOBE.COM

Breathwork

Conscious, controlled breathing provides an accessible entry point to mindfulness. A review in the journal Brain Sciences revealed that deep breathing lowers stress hormones and promotes relaxation.

Try this: Find a comfortable seated position, on the floor or in a chair, and close your eyes. Inhale deeply through your nose for a count of four, hold for four counts, exhale through your mouth for another count of four and then hold for one more count of four. Repeat this cycle for 10 minutes daily.

Nature therapy

For those who struggle with sitting still, walking meditation offers a dynamic alternative. Embrace the Japanese practice of shinrin-yoku, aka forest bathing. Research published in Environmental Health and Preventive Medicine suggests that walking for two hours in a tree-

covered park increases serotonin and improves overall mood.

Try this: Saunter through a nearby wooded area and focus on the sensation of each step, the movement of your body and your breath. As you stroll, let your mind wander while you take in the sights, sounds and smells. “Nature therapy not only connects you with the outdoors but also lowers cortisol levels, a stress hormone, promoting a sense of calm,” says Deaton. Engage in this practice for 30 minutes, four times a week.

Conscious eating

Transform your relationship with food through mindful eating. A summary of the current science

published in Nutrition Research Reviews found that attentive eating techniques may help transform poor dining habits and obesity-related behaviours. Researchers noted that

mindfulness helps curb binge eating and emotional snacking.

Try this: Make a commitment to practice conscious nutrition at every meal, to instill a sense of appreciation for the present moment. Turn off distractions and allow your senses to fully experience what’s on your plate. Chew slowly, savouring each bite, paying close attention to taste, texture and aroma. (For more on this topic see Eating mindfully on the For Your Table page.)

© CHRIS RUSNAK

Digital detox

According to research published in the Public Health Review, smartphone addiction is associated with sleep disturbances, depression and anxiety among college students. The study

highlights the negative impact of excessive smartphone use on mental health, suggesting the importance of mindful technology use.

Try this: Designate one full day each week to unplug from anything with a screen. Engage in activities that ground you, such as reading a physical book or enjoying face-to-face interactions with people who bring you joy.

Gratitude journaling

A 2021 study in the Journal of Applied Psychology found that individuals who practiced gratitude experienced an increased desire to help others. This aligns with previous research suggesting that gratitude can enhance physical and psychological well-being and decrease aggression.

Try this: Jot down three things you’re grateful for. Be specific and reflect on the positive aspects of your life. This practice can be as short as five minutes daily, while you drink your morning coffee or tea.

Incorporating these mindfulness practices into your routine can lead to profound shifts in your overall happiness. The importance of such practices lies in their ability to help reduce stress, promote mental clarity and foster a deeper connection with the world around you.

© COSTCO CANADA

Lawrence Varga,

B.Sc.Phm., is vice

president of Costco

Pharmacy.

Joseph Hanna,

B.Sc. Phm., CDE, CGP, director of Costco Pharmacy, contribu­ted to this column.

by LAWRENCE VARGA AND JOSEPH HANNA

See clearly what it means for you

With January being about new resolutions, you may be eating healthier, getting more physical activity or sleeping better. Maybe

you quit smoking or stopped

drinking alcohol, but what about getting an eye exam? If you are

over 40 years old, completing a

visual field test, among other tests that check the sensitivity

of your side vision as part of your eye examination, can help detect glaucoma—the leading cause

of blindness in the world. This disease affects more than 250,000 Canadians, according

to Cnib.ca.

© COETZEE / PEOPLEIMAGES.COM / STOCK.ADOBE.COM

Debunking myths

Often people think that glaucoma is high pressure in the eye, when in fact it is a disease that causes damage to the optic nerve, which connects the images captured by the eye to the brain. A high eye pressure of more than 21 millimetres of mercury increases the risk of having glaucoma, but it can also occur at lower eye pressure. In the beginning peripheral vision loss goes unnoticed, but if left untreated it becomes tunnel vision, and finally irreversible blindness, when the nerve is damaged enough that no images from the eye are sent to the brain. Being over 40, nearsighted or of African descent, in addition to having a family history of glaucoma, increases the risk of having the condition.

What is the pressure all about?

The fluid in the front part of the eye, called the aqueous humour, is regularly being made and drained from the front of the eye to nourish it. When the drainage is blocked in any way, it builds up and the pressure inside the eye increases, damaging the optic nerve. Certain prescription medications such as steroids, sleeping pills and antidepressants, and over-the-counter allergy and cold medication, can increase this pressure, which is best avoided. Early detection and treatment is your most effective tool to keep your eyes healthy.

Pharmacies in Costco’s Quebec locations are independently owned and operated by pharmacists.

World Sepsis Day

GASSH / STOCK.ADOBE.COM

The Global Sepsis

Alliance launched

World Sepsis Day on

September 13, 2012, to raise awareness of sepsis worldwide. Sepsis is a global threat around the world. Only 60% of Canadians recognize the word “sepsis” and its life-threatening implications. And fewer

than 25% know the

signs and symptoms.

We need more patient education, and clinician education,” says Dr. Niranjan Kissoon.

“We also need to listen

to the patients and the families, especially

children. If a child is

behaving differently

than normal, that is a

major red flag.”

—JD

by JACKIE DUDA

Understanding this serious and difficult-to-diagnose medical emergency

Patients often report feeling taken by surprise by sepsis, which spreads quickly. One minute they’re well, the next, chaos erupts in the emergency room. North American experts insist that it’s time to pay attention to this preventable condition.

What is sepsis?

“Sepsis is the body’s overwhelming response to an infection, where organs can be damaged and death may occur, and survivors can be left with long-term complications,” says

Costco member Dr. Cindy Hou,

an infectious diseases doctor and

DR_MICROBE

chief medical officer of Sepsis Alliance, a non-profit organization focused on advocacy and education. Flu, pneumonia, urinary tract infections, gastrointestinal infections, or even dental infections, can trigger sepsis. Even with treatment, 30% to 40% of patients who progress to septic shock die. Many deaths are preventable.

In Canada there are an estimated 75,000 to 80,000 cases of sepsis annually, with 20,000 deaths, according to Costco member Dr. Niranjan Kissoon, a Vancouver-based pediatric emergency care specialist and president of Global Sepsis Alliance.

“Sepsis is common, deadly and expensive,” adds Costco member Tom Heymann, president and CEO of Sepsis Alliance.

Who’s at risk?

Costco member Dr. Steven Simpson, a pulmonary and critical care specialist at the University of

Kansas Medical Center in Kansas and co-author of the “Surviving Sepsis Campaign Guidelines,” says those typically at risk are over 65 or under the age of 1. Immunocompromised patients, such as cancer patients or transplant recipients, are vulnerable but anyone can get an infection at any time, Simpson says.

Prevention and early detection

“Infection prevention is sepsis prevention,” says Hou. Some of the best ways to prevent sepsis are practicing good hand-washing hygiene, food safety, staying up to date on vaccines and seeking medical care immediately if you’re not feeling “right.”

Sepsis Alliance uses the mnemonic T.I.M.E. to describe the most common symptoms: temperature (high or low), infection, mental decline and extreme illness. Diagnosis is tricky however, in the early stages of sepsis, says Simpson. The signs of sepsis can mimic other illnesses, and doctors must work quickly to sort out whether it’s sepsis or not.

More research is needed to develop rapid diagnostics and testing methods to hasten a sepsis diagnosis. If not diagnosed in time, sepsis will rapidly progress to septic shock, where blood pressure plummets and lactate numbers in the lab work are high. Simpson adds that additional red flags include a resting pulse rate over 110 beats per minute and a respiratory rate over 30 breaths per minute.

Once sepsis is identified, doctors also need to know the type of infection causing it. They can’t just administer any antibiotic.

Sepsis care requires a multi-disciplinary team of specialists to treat life-threatening complications such as respiratory and kidney failure. Ventilators are often used to provide

breathing support and some patients require emergency surgery to get rid of the source of the infection. Many spend weeks, even months, in the hospital. And the recovery can be brutal.

“Sepsis is a medical emergency that can be hiding in plain sight,” says Heymann, “We need to be aware of sepsis, know the symptoms and act quickly to get care.”

If you’re feeling extremely ill, Kissoon encourages asking your doctor to consider that it may be sepsis.

Jackie Duda is a health and travel journalist in Maryland. She documents her sepsis recovery on Instagram (@jackiesjourney4).

Product selections from Costco’s

Health and Beauty buying team

Lesley McMillan

Kimberly Eaton

BACKGROUND: © DIANE DIEDERICH / STOCK.ADOBE.COM

Product selections from Costco’s

Pharmacy buying team

Heather Houston

Alexandre

Champagne

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