Latest / Morning Medical with Dr. Chow / COVID-19 Vaccine Updates, Meditation Benefits, and Prince Harry's Social Media Advocacy

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COVID-19 Vaccine Updates, Meditation Benefits, and Prince Harry's Social Media Advocacy · Morning Medical with Dr. Chow

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Good morning, everyone!
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Welcome to another episode of Morning Medical with Dr.
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Chow.
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I am your host, Dr.
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Chi-Ming Chow.
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Today, we're diving into some crucial updates in the medical world, and we're starting with
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some breaking news about COVID-19 vaccines.
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Health Canada has just authorized Pfizer-BioNTech's updated COVID-19 vaccine,
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designed to protect against a recently circulating variant of the virus.
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This new vaccine, named Comirnaty, has been formulated to target the KP.2 subvariant of
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Omicron.
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According to Health Canada, the updated vaccine will be available in pharmacies and vaccination
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centers across the country starting this fall.
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Pfizer encourages everyone to check with their provincial and territorial authorities to find
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out how to access it.
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This approval comes on the heels of Health Canada's recent authorization of two other
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vaccines for the upcoming fall season: Moderna's Spikevax and Novavax's protein-based
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vaccine, Nuvaxovid.
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The National Advisory Committee on Immunization, commonly referred to as NACI,
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strongly recommends updated COVID-19 vaccinations for high-risk groups.
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These groups include adults 65 and older, people living in long-term care and other group
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living settings, individuals with underlying conditions that make them more susceptible to
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severe illness, people from Indigenous and racialized communities, and those who are
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pregnant or provide essential community services.
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NACI also advises that all other adults and children six months or older should be eligible
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for an updated COVID-19 vaccination this fall.
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Public Health Agency of Canada's wastewater data suggests that COVID-19 viral activity is
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currently moderate on a national level.
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However, some regions like Yukon, British Columbia, Manitoba, New Brunswick, and
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Newfoundland and Labrador have reported high levels of viral activity as of early September.
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Wastewater testing is often used as an early indicator of rising respiratory virus activity,
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according to doctors and epidemiologists.
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Both the latest Pfizer and Moderna vaccines are approved for adults and children six months of
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age and older, broadening the scope of protection across various age groups.
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On the other hand, Novavax's updated vaccine is approved for adults and those aged 12 years and
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up.
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As we head into the fall season, it is crucial for everyone to stay informed and consider
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getting vaccinated, especially those in high-risk categories.
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A devoted meditator, Eli Susman wanted to deepen his practice, and his meditation journey
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took him across the world.
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He spent a month at Plum Village, a mindfulness practice center in southern France run by
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Buddhist monks focused on honing the art of mindful living.
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Susman expected to spend most of the retreat in hours-long meditation sessions, but to his
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surprise, he found the schedule only allotted thirty minutes of formal meditation practice.
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Used to much longer meditation sessions, Susman began to shift his mindset after later speaking
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with one of the monks.
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Instead of three hours of meditating, the monk advised him that three breaths were all it took
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to tune in to the present moment.
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"This struck me," Susman told CNN.
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"What if three breaths or about twenty seconds is really enough to make a difference in
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people’s lives?"
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Susman, now a doctoral candidate in psychology at the University of California, Berkeley,
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tested his theory in a study published in April in the journal Behaviour Research and Therapy.
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He sought to find out whether a quick moment of self-compassionate touch—soothing yourself
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through physical contact—could induce similar mental health benefits as meditation, which
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usually requires more time and commitment.
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The study showed a single twenty-second session of self-compassionate touch significantly
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reduced stress, increased kindness to the participant, and improved mental well-being.
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The effects on mental health were greater among people who performed this micropractice daily
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than those who did not practice as often.
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"In this touch-deprived society, we can offer ourselves the same kindness and compassion we
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so freely give to others," Susman said.
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"It’s right at our fingertips."
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This study builds on a 2021 study by German researchers that showed twenty seconds of
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self-compassionate touch lowered cortisol levels after people underwent a stress-inducing
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task.
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The latest study measured how college students—often busy juggling school, work, and
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extracurricular activities—felt about themselves in the current moment.
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The study participants were randomly assigned to watch a video about how to perform
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self-compassionate touch or finger-tapping.
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Finger-tapping involved bringing the index finger and thumb together to touch, which
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served as the control group.
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College students did one of the two practices for twenty seconds a day for one month and were
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then asked to rate their emotional well-being.
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College students reported a difference in self-compassion immediately after the first
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twenty-second self-compassionate session.
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After one month of daily practice, college students reported higher levels of
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self-compassion, less stress, and better mental health than those in the finger-tapping group.
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"It’s an interesting but not surprising study," said Doctor Sanam Hafeez, a neuropsychology
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director of Comprehend the Mind in New York City who was not involved in the study.
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"Performing this short-lived, self-compassionate touch daily was highly
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effective, almost as if you were seeing a therapist long term."
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Susman’s findings answer an important question of how much self-compassion training is needed
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to reap the benefits, especially since people often tend to quit mindfulness interventions
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because of the lengthy time commitments, according to Doctor Susan Evans, a professor of
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psychology in clinical psychiatry at Weill Cornell Medical College in New York City who
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was not affiliated with the research.
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"Studies like Susman’s have real-world, practical value and move the field towards a
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better understanding of how to help people acquire skills to improve their well-being,"
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Evans said.
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However, Hafeez noted that while self-compassionate touch showed similar mental
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health benefits to long-term therapy, it is not a complete substitute for it—especially among
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those with diagnosed mental health conditions.
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Instead, she advised people to think of self-compassionate touch as an added tool for
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their mental health toolbox.
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"It’s a quick fix for restructuring your way of thinking, but changing maladaptive behaviors
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and thought patterns takes a lot more time and work."
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The benefit of self-compassionate touch is that it can be practiced anywhere, whether at home
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or on a crowded train, Susman said.
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First, close your mind and think about a recent mistake or moment that made you feel unworthy
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or a failure.
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When these moments are remembered, notice any changes in your body.
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Second, find a place to touch your body that is comfortable for you.
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In the study, people had a hand over their heart and one over their belly, but they were
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also encouraged to use any other form of touch if it felt more comfortable to them.
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Doing so can include stroking the back of the neck, using the thumb to massage a spot on the
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palm, or stroking the upper arms like a hug.
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Susman advised focusing on the sensation and warmth of the touch.
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Third, people should ask themselves, “How can I be a friend to myself at this moment?” focusing
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on forgiving and accepting their imperfections.
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After twenty seconds, people can open their eyes or repeat the session as often as needed.
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The study results showed the more people make self-compassionate touch a habit, the greater
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the mental health benefits.
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Susman suggested setting a cue, such as after brushing your teeth, as a reminder to perform
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the micropractice.
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"It’s not about being better than anyone or pretending everything is sunshine and
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rainbows," Susman said.
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"It’s about treating yourself with the same kindness and care you would offer a close
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friend."
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So if you’re having a bad day, give yourself permission to be your best friend—even if it’s
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just for twenty seconds.
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How much sleep is enough sleep?
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It depends on multiple factors.
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One of the biggest is age.
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In general, as you age, less sleep is required.
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While that may be true, the amount of sleep people need is an individualized experience,
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and not everyone requires the same amount of rest to properly function throughout the day.
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How much sleep a person needs may also not be consistent.
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For example, if you have a poor night's sleep one night, you may require more hours of rest
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the next.
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Pregnancy can also affect sleep.
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Pregnancy can affect quality sleep through physical discomfort, hormone shifts, and
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anxiety, according to the Sleep Foundation.
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While adults may not need as much sleep as toddlers, it's still vital to ensure you are
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getting enough quality rest each night to properly function when you wake up.
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While there are a number of factors that play into a good night's sleep, here are some
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general guidelines for how much sleep different generations should get and tips for sleeping
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soundly.
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Newborns require a lot of sleep.
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A newborn's sleep schedule requires flexibility from parents because their hours of slumber are
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often far from consistent.
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In general, newborns up to the age of 3 months need between 14 and 17 hours of sleep a day,
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according to the National Sleep Foundation.
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This includes naps throughout the day.
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Infants from 4 to 11 months old still need between 12 and 15 hours every day.
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Newborns only sleep for an hour or two at a time, so establishing a schedule can be tricky.
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Even though it will take time to establish a steady routine with your baby, it's never too
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soon to start incorporating healthy habits.
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For example, establishing a calming routine, putting babies to bed once they begin to get
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drowsy, and giving them time to settle down all contribute to good sleep, according to Mayo
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Clinic.
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Also, remember it's never too early to begin reading to your baby—which can also become a
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bedtime routine staple.
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Toddlers need between 11 and 14 hours of sleep every night, according to the National Sleep
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Foundation.
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At this age, you can really start to establish a bedtime routine with your child through
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actions like picking out pajamas, brushing teeth, and reading a book together.
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The time that toddlers go to bed varies for families, but anywhere from 6 p.m.
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to 8 p.m.
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is a good time to begin thinking about getting to bed, according to Parents.com.
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Children between 3 and 5 years old should get 10 to 13 hours of sleep per night, according to
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the National Sleep Foundation, while kids 6 to 13 years old should get nine to 11 hours of
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sleep every night.
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Starting school will help children establish a daily routine.
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When kids start school, it's important to ensure they get to bed at an hour that allows
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them to get proper sleep before a busy day of learning.
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For school-age children, a bedtime between 7:15 p.m.
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and 9 p.m.
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is generally a good idea, per Parents.com.
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Teenagers do not need as much sleep as children do.
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For teenagers between the ages of 14 and 17, eight to ten hours of sleep is ideal, according
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to the National Sleep Foundation.
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Many teenagers are busy with extracurricular activities during the school year, which can
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affect their sleep.
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It's important for teens to try to stick to a consistent bedtime routine, going to sleep and
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waking up around the same time every day.
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They could be eating dinner later than normal or may spend time before bed scrolling through
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their phones, preventing them from getting good sleep.
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Trying to limit screen time and going to bed around the same time on a nightly basis can
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help teenagers get optimal sleep.
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Adults need the least sleep of any age group.
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Adults between ages 18 and 64 should get between seven and nine hours of sleep each
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night, according to the National Sleep Foundation's guidance, while those over 65
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should get between seven and eight hours of sleep.
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If you're having trouble falling asleep, try to adjust your bedtime routine to include relaxing
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activities, like listening to calming music or reading a book.
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Also, "white noise" could help you to fall asleep, according to the National Sleep
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Foundation.
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You can get "white noise" through a fan or by using a sound machine or a noise app on your
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phone.
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A cool room is another contributor to quality sleep, with an ideal temperature of between 60
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and 67 degrees Fahrenheit.
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You can also limit caffeine intake and meals too close to bedtime to prepare your body for a
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restful sleep.
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In a powerful speech at the Clinton Global Initiative this week, Prince Harry addressed
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the growing issue of children losing their 'free will' to mindless scrolling on social
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media.
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He described the situation as an 'epidemic' of anxiety, depression, and social isolation among
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today's youth, exacerbated by negative online experiences.
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"These platforms are designed to create addiction," Prince Harry stated during his
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remarks in New York City.
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"Young people are kept there by mindless, endless, numbing scrolling—being force-fed
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content that no child should ever be exposed to.
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This is not free will."
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Beyond advocating for parents and youth, Prince Harry emphasized the need for corporate
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accountability.
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He questioned why leaders of powerful social media companies are still held to the 'lowest
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ethical standards' and called on shareholders to demand tangible change.
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"Parenting doesn’t end with the birth of a child.
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Neither does founding a company," he added.
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"We have a duty and a responsibility to see our creations through."
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Prince Harry's contribution to this year's Clinton Global Initiative annual meeting was
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part of a panel themed 'What’s Working,' which also included former President Bill Clinton,
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Clinton Foundation Vice Chair Chelsea Clinton, and World Central Kitchen founder Jose Andres.
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He highlighted the efforts of the Archewell Foundation, which he founded with his wife,
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Meghan Markle.
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The foundation has recently launched an initiative called The Parents Network,
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supporting parents whose children have suffered or died due to online harms.
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In his speech, Prince Harry also mentioned the Archewell Foundation's partnership with the
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World Health Organization and other organizations to end violence against children.
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He pointed to the upcoming Global Ministerial Conference on Ending Violence Against Children,
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set to take place in Bogotá this November.
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He expressed hope that this meeting could result in the first global agreement for
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prioritizing child safety and protection online.
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Prince Harry's address was part of a series of appearances in New York, coinciding with the
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United Nations General Assembly Week.
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On Monday, he attended an event for The HALO Trust, a landmine clearing charity that was
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influential to his late mother, Princess Diana.
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"The HALO Trust’s work in Angola meant a great deal to my mother," he said.
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"Carrying on her legacy is a responsibility that I take seriously.
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And I think we all know how much she would want us to finish this particular job."
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That wraps up today's episode of Morning Medical with Dr.
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Chow.
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We've covered some essential updates from the new COVID-19 vaccines to the impact of social
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media on our youth's mental health.
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Remember, staying informed is the first step toward better health and well-being.
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Thanks for tuning in, and join us again tomorrow for more medical news and insights.
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Have a great day!