healthy living in new brunswick summer 2011 enjoy an...

Healthy Living in New Brunswick | www.HorizonNB.ca | Summer 2011. . . . . . .

Healthy Living in New Brunswick

Summer 2011

Enjoy an injury-free summer!

• Yoga - Live a Life of Wellness

• How we care for our elders

• Heart health today

Healthy Living in New Brunswick| www.HorizonNB.ca | . . . . . . . Summer 2011

W. David Ferguson Board Chair

Donald J. Peters, P. Eng

President and CEO

Hello and welcome to the summer edition of Vibrant, Horizon’s health and wellness magazine designed to promote our vision of leading for a healthy tomorrow.

Vibrant provides useful and practical information that will help you make more informed choices for a healthier lifestyle.

The information in this magazine comes from the best possible sources – expert physicians, nurses and other professionals who make Horizon a leading health-care provider. Our contributing writers are passionate about sharing their knowledge to improve the well-being of New Brunswickers. Our hope is that by reading the following articles, you will be inspired to take control of your own health and take measures to make positive changes.

This issue of Vibrant brings you articles on healthy eating and active and safe living. Its barbecue safety article and tips from the New Brunswick Trauma Program about preventing injuries while enjoying outdoor activities will help you avoid incidents that could sideline you this summer. You may also enjoy reading the information the New Brunswick Heart Centre has provided about preventing heart disease.

We are also pleased to share an article highlighting the work of our volunteers who dedicate endless hours of their time to enhance patient care. Volunteers are important and necessary members of our health-care team. We encourage you to read the article to find out more information about the various volunteer opportunities within Horizon and how you can become a member of this valued team.

We hope you take some time to enjoy this edition of Vibrant and use the information to have a happy and safe spring and summer.

Noteworthy

Horizon is the largest health care organization in Atlantic Canada, operating 12 hospitals and more than 100 medical facilities, clinics and offices providing medical services ranging from acute care to community based health services to New Brunswick, northern Nova Scotia and Prince Edward Island. With 1000 physicians, an annual budget exceeding $1 billion and approximately 13,000 employees, Horizon’s strategic vision focuses on research, innovation and education.


Rod BordenSaint John

Harry DoyleLower Coverdale,

Treasurer

Mavis HurleyUpper Kingsclear,

Vice-Chair

Karen BranscombeMoncton

Richard BreaultNeguac

Leo BurnsMiramichi

Dr. Natasha CampbellMoncton

Cathy CarnahanChelmsford

Lise Drisdelle-CormierRothesay

Madeleine DrummieOak Bay

Larry HacheyQuispamsis

Jean-Eudes Levesque

New Maryland

Donna MazerolleSaint John

Barbara A. QuigleyMoncton

Wayne RoachAroostook

Roxanne SappierTobique First Nation

W. David FergusonBoard Chair

Donald J. Peters, P. EngSecretary

Board of Directors


Volume 4, Number 4

Horizon Health Network155 Pleasant Street Miramichi, New Brunswick E1V 1Y3(506) 623-5500

Healthy Living in New Brunswick

Vibrant PublisherHorizon Health NetworkJanet Hogan, Vice President, Communications and Community Relations

Vibrant Content:Sonya Green-Haché, Managing Editor506-623-5523

Design and Layout:Sheena Dougan Mosher

Information provided in this publication is in no way meant to take the place of professional medical advice. Please consult a health professional for any medical condition or treatment. The opinions and views expressed in Vibrant are not necessarily those of Horizon Health Network. Reproduction in whole or in part without written permission is prohibited.

Story ideas and letters to the editor can be submitted to:Sonya Green-Haché155 Pleasant StreetMiramichi, New Brunswick E1V [email protected]

Visit Vibrant online: www.HorizonNB.ca On the Cover:

Emily Hogan, daughter of Ann Hogan, Trauma Coordinator with the NB Trauma Program in Saint John, enjoys kayaking. She stays safe by wearing her life jacket and by being closely supervised by her mother.

Contents2 Noteworthy

5 Ask the Expert

8 Enjoy an injury-free summer!

10 Barbecue Time is Here

12 Simple precautions can help create a safe and memorable vacation

14 Yoga - Live a Life of Wellness

16 How we care for our elders

18 Heart Health Today

20 Many Thanks for Many Things

22 Walking your way to improved health


Ask the Expert

Q: Does stress make you more forgetful?Most people experience those days when they lose their keys or forget

to pick up milk on their way home from work. Usually we assume that these problems are related to poor ‘memory’, but it is usually due to difficulties with attention and concentration.

One of the most amazing things our brain does is process information automatically. When all is going well, we can perceive, learn, recall, prioritize and make decisions hundreds of times each day, without making much obvious effort. However, excessive stress, whether it is due to big life events or multiple daily hassles, commonly interrupts these processes for three primary reasons.

First, sleep deprivation, and therefore fatigue (due to worry or overwork) can reduce our optimal cognitive performance. Second, when we are preoccupied with troubles, mental resources are taken away from those automatic processes. Third, when we are stressed, we tend to not use our best coping skills (e.g., substance abuse), further reducing our brain’s effectiveness. Put simply, when we cannot concentrate well, we make memory errors.

That being said, stress is a normal part of life, and research shows that most people function best when they have enough stress to keep alert and motivated.

If you are feeling overly stressed (and forgetful), try the following:

• Aerobic exercise a few times a week

• Reduce clutter and organize your home and work-space

• Carry a notebook (paper or electronic) for reminders

• Make a to-do list and focus on the highest priority items

• Avoid substances like caffeine, alcohol and cigarettes

• Get enough sleep

• Learn relaxation strategies

If your forgetfulness persists, consult your family doctor or a mental health professional.

Dr. Rebecca Mills, Licensed Clinical Neuropsychologist

A:


Q: What is jet lag and how can you avoid the affects when you travel?

Every year, millions of people suffer from jet lag after rapid flight across

multiple time zones. Jet lag is a physiological condition which occurs when the body’s clock and the real world – or the new environment in which the traveler finds himself – says two different things. The farther the time zone, the more severe the jet lag, and traveling east is harder than traveling west.

Some of the symptoms include headache, fatigue, insomnia, disorientation, irritability and mild depression. Keep in mind that people sometimes think they are jet legged but are in fact just sleep deprived. This may be due

to not sleeping as well the night before the trip (maybe because of excitement, stress, anxiety) or having a very early morning flight.

Remember adults require 7.5 to 9.0 hours of sleep per night.

There are some simple behavioral adjustments before, during, and after arrival at your destination that can help minimize some of the side effects of jet lag:

• select a flight that allows early evening arrival and stay up until 10:00 p.m local time. Try not to sleep during the day but if you must, take only a short nap (30 minutes)

• if you are scheduled to stay for an extended period of time (more than two days), try to go to bed earlier a couple of nights prior to an eastward trip and later for a westward trip

• avoid alcohol and caffeine at least three to four hours before bedtime as both prevent sleep

• upon arrival at a destination, avoid heavy meals

• avoid any heavy exercise close to bedtime (no closer than three hours before you go to bed)

• have a dark and quiet environment for your sleep

Laura HenryRegistered Respiratory Therapist,

Registered Polysomnology Technologist, Saint John

A:

Ask the Expert


Q: Is it true hypertension or high blood pressure can cause headaches?

Most hypertension or high blood pressure is asymptomatic; this is

in a way unfortunate. Without symptoms, it is often detected only after organ damage has occurred, years after the onset of the disease. This is why high blood pressure is called the “silent killer”.

Of the symptoms that are reported, a headache is the most common.

Sometimes, headaches can be related not to the level of blood pressure, but rather to anxiety over the new diagnosis of high blood pressure.

Headaches that occur with high blood pressure often present

upon awakening, and is felt in the back of the head, it may or may not be throbbing, and usually lasts only a few hours.

As blood pressure rises, there is progressive constriction of the cerebral vessels to prevent excessive perfusion of the brain under high pressure. When arterial pressure reaches a critical level, the previously constricted vessels, unable to withstand such high pressure, are stretched and dilated, and can allow leakage of fluid which can lead to the presence of water on the brain (cerebral edema) and cause a very severe headache and various alterations in consciousness.

So, the answer is yes, high

blood pressure can cause you to have headaches. It can be either from anxiety over having the disease, or from very high blood pressure, which can potentially damage the vessels in the brain, the brain itself, and other organs such as the heart and kidneys.

However, it can be prevented and treated with simple lifestyle changes like quitting smoking, loss of weight if you’re overweight, regular exercise, and lower sodium or salt intake.

If lifestyle changes do not bring the blood pressure down to safe levels, it is important to visit your family physician. He or she will be able to map out a proper treatment plan, which may include antihypertensive drugs.

Dr. Chantal TrudeauCardiologist, Moncton

Ask the Expert

A:


Buckle Up

• Seatbelts save lives.

Fasten it every time you are in a vehicle.

• Always buckle your helmet strap. They need to be

buckled to remain securely on your head.

• Always buckle the straps on your life jacket.

Enjoy an injury-free summer!Spring and summer are often a time for outdoor activities and adventures. But each year, thousands of people are injured in New Brunswick while taking part in outdoor pursuits. The good news is ninety per cent of all injuries are predictable and preventable. Smartrisk, a national charity dedicated to preventing injury, has developed five simple tips, which can help prevent head and spinal injuries.

Ann HoganTrauma Coordinator, Saint John Regional Hospital, NB Trauma Program


Drive Sober

• Alcohol, prescription medications,

illegal drugs and fatigue all

effect your driving ability.

• Alcohol is a factor

in 40 per cent of

fatal motor vehicle

collisions.

For more information on how to stay injury free, contact the NB Trauma Program 648-8040 or

[email protected].

Wear the Gear• Head injuries know no age limit. Properly fitted helmets help reduce head injury by 85 per cent. Everyone should wear a helmet when on a bicycle, motorcycle, ATV, scooter, skateboard or when inline skating.

• Make sure all the equipment you need for your activity is in good condition.• Life jackets should always be worn and buckled when in any type of boat including kayaks and canoes.

• On trampolines, all springs, hooks and the frame of the trampoline must be completely covered by shock-absorbing pads.• The trampoline should be placed away from trees, structures or other play areas.

Get Trained

• Before participating in any new activity learn how

to safely take part.

• Never have an animal on a leash while driving a

bike.

• If using a trampoline, it should be placed away

from trees, structures or other play areas.

• Trampoline rules should include:

- An adult is always present to supervise

- One person at a time

- No flips or somersaults

- No jumping onto or off of the trampoline

Look First• Always check to make sure the area is clear when doing an activity.• To maintain your concentration while driving, avoid distracting activities such as talking and/or texting on a cell phone. Neverlet pets sit on your lap while driving.

• Supervise children under 10 years old when crossing busy streets.• Always give close supervision to young children near pools and waterways. • Know the depth of water before diving.• When cycling, be aware of your surroundings. Animals or people may step out in front of you. There may be broken pavement or rocks that interfere with your riding.

• When planning to go boating check the weather conditions before going out on the water.


Jill Barnes, RDDirector Food & Nutrition, Moncton

Cooking for Health


Gas and Charcoal Grill Safety • After winter storage, check gas hoses

for cracking, holes and leaks. Make sure there are no sharp bends in the hoses. Check the instructions included with your barbecue on how to do this.

• Always keep the propane gas container upright. Do not store spare cylinders near the grill or inside. Do not leave a filled container in a hot car or trunk for too long and make sure the cylinder outlet cap is on during transport and storage.

• Never smoke near a propane tank.

• Never store or use gasoline, lighter fluid, barbecue starter, or other flammable liquids near a gas grill.

• Always use gas and charcoal outside — never inside a home, garage, tent or camper. Charcoal produces carbon monoxide when it is burned, a colourless and odourless gas that can accumulate to toxic levels in closed environments.

• Move the barbecue at last three metres away from your house, garage, tent, or camper.

Safe Food Handling • Health Canada and the Canadian

Food Inspection Agency recommend Canadians take steps to avoid food borne illness caused by bacteria such as E. coli and salmonella during the barbecue season. Eating undercooked meat and other foods that have come into contact with raw meat can lead to food poisoning. Symptoms can include severe stomach cramps, vomiting, fever, and diarrhea.

Summer is a wonderful time to fire up the barbecue and enjoy grilled meats. Here are some important barbecue safety and food handling guidelines to follow to keep you and your family healthy and safe.

• 1 lb (454 grams) ....... pork, cubed

• 1 ...............................green bell pepper

• 1 ................................red pepper

• 1 ½ cups (375 ml) ....cubed pineapple

• 16 ..............................medium mushrooms or 8 large cut in half

Marinade

• ¼ cup (45 ml) ..........soy sauce (try sodium reduced)

• 2 tbsp (30 ml) ...........lemon juice or cider vinegar

• 2 tbsp (30 ml) ..........brown sugar

• 1 tsp (2ml) ...............ground ginger or try fresh minced ginger

• 1 tsp (2 ml) ..............vegetable oil

1. Preparemarinadeinbowland

whisk.Addporkcubes,coverand

refrigerateforatleasthalfanhour.

2. Chopredandgreenpepperinto

chunks.Freshcubedpineapple

isidealbutcannedpineapple

chunkscanalsobeused.

Cutlargemushroomsinhalf.

3. Whileporkismarinatingsoak

skewersinwatertopreventthem

fromburning

onthegrill.

4. Alternatepork,pineapple,peppers

andmushrooms.Brushmarinade

overkebabs,butdiscardany

leftovers.

5. Barbequeongrillfor10-15

minutesoruntilporkiscooked

andreachesinternaltemperature

of71°C(165°F).Transferontoa

cleanplateandserveoverriceor

couscous.

Nutrients per serving – 210 calories (kcal), 24 g

protein, 4 g fat, 15 g carbohydrate, 300 mg sodium

Tropical Pork Kabobs

• Storeraw meatin the refrigerator or cooler at 4° C (40 °F) or below. Keep raw meat away from other foods, including vegetables such as tomatoes and lettuce.

• Remember to wash your hands, utensils and preparation surfaces with soap and warm water before and after handling raw meats. Clean the grill well after using.

• When grilling, don’t go by colour alone to judge doneness. Use a digital thermometer. For full details on internal cooking temperatures for grilling check Health Canada’s web site www.hc-sc.ca. Poultry needs to reach 74 °C (165° F) for pieces and 85° C (185° F) for a whole bird. Ground meat such as beef hamburgers must never be served pink inside and must meet an internal temperature of 71° C (165° F).

• Use a clean plate when taking food off the grill. Do not put the cooked food on the same plate that held raw meat.

• 8 Wooden Skewers

Barbecue Time is Here


Ginette PellerinDirector Miramichi Public Health

Simple precautions can help create a safe and memorable vacation


Safe Traveling Tips

Source: Public Health Agency of Canada

When planning your vacation getaway especially to another country, it is important to take precautions to stay healthy. Beingpreparedforyourexcitingtripcouldmakeitmuchmoreenjoyable.

Differentcountriesmayposespecifichealthrisks,andtravellersneedtobeawareandprepared.Oneimportantstepistogetapre-travelindividualhealthassessment from a travel health clinic or your health-care provider, ideally at least six weeks before departure. The health-care professional should be able to tell you about the health risks in the country or countries you plan to visit; your own risk of disease and the steps you can take to prevent illness and injury such as preventative medications or immunizations; good personal hygiene practice; and appropriate precautions to take when consuming local food and water.

Youshouldalsomakesureyouhavefulltravelhealthinsurancecoveragefor both illness and injury so that you don’t have to worry about financial problems if something happens.

Takingthesestepstoavoidanunfortunateaccidentorillnesswhileonvacationwillnotjustensureyouhaveagoodtime,itwillhelpyoustayhealthyandsafe.

• Bepreparedtoacclimatize to jet lag, altitude sickness, culture shock and the effects of heat by consulting with your health-care professional.

• Carryproofofyourneed for any prescription drugs or required needles or syringes.

• When traveling with children by air or by car, useanapprovedchildsafetyseat.

• If traveling with children be prepared to deal with your children’s minor health problems and know what to do and where to go in case of a more serious illness. Remember to bring an adequate supply of baby products, such as snacks; over-the-counter medications; packets of oral rehydration salts for mixing with safe water; any prescription medications and permission letters for controlled drugs and needles; a copy of your children’s vaccination records; and a health-care provider’s letter outlining any chronic conditions.

• Takeprecautionswithfoodandwater.

• Washyourhandsoften.

• Besuretodrinkplentyofliquidsto prevent dehydration.

• Rememberyouranti-malarialmedication, if prescribed.

• Remembertotakeprecautionsagainstinsects.

• Useasunblock with a minimum SPF of 15.

• Alwaysuseacondom if you have sex with someone you meet while travelling.

• Nevershareneedles to inject intravenous drugs.

• Rememberthatswimminginsomefreshwaterposesrisks, including exposure to parasites.

• Seeyourhealth-careproviderimmediatelyifyoubecomeillwithfeverwithinayear(especially within three months) of your return to Canada from an area known to have malaria.


Karen Crane Registered Nurse, Cardiac Rehabilitation,

New Brunswick Heart Centre

Yoga

Origination of yogaYoga originated in India several thousand years ago as a system of physical and spiritual practice. It was formalized in second century BC in the form of the Yoga Sutras, attributed to the scholar Pantanjali. The word ‘yoga’ means ‘union’ or ‘yoke’ or ‘joining’.

Originally, yoga was a method for joining a regular imperfect human being with the divine principle. You could compare it to a form of prayer which serves a similar purpose, only prayer tends to be verbal, while yoga tends to involve action.

While the religious aspect of yoga may not have traveled to North America, what has traveled to the western world is a disciplined system of physical exercise

that offers many benefits to those who practice it.

Hatha and Integral Yoga are specifically concerned with the learning of special physical postures which are typically named in imitation of the way animals and structures move. Some examples include ‘cat pose’ and ‘downward-facing dog pose’.

Where very basic practice might focus on learning individual poses, more advanced students learn to link different poses together so that they flow into one another gracefully and, in so doing, complement one another.

Yoga is meant to be non-competitive with no trophies to be won. You simply

Live a Life of WellnessOver the last twenty years or so, yoga has gone from a marginal

activity to an almost mainstream one here in the west. However, is yoga altogether well understood?

Almost everyone has heard of yoga, but not everyone really knows what it involves.


practice yoga because it is good for you and while you are practicing it, you grow to more advanced poses at your own pace.

Promotes relaxation and emotional control Psychologists have known that moderate exercise is good for depression and anxiety. Yoga postures are designed to promote physical strength, flexibility and balance. Anyone who has ever taken a yoga class will attest that there are cardio and heart benefits to be had.

By emphasizing gentle stretching of the joints and spine, yoga promotes increased range of motion and joint health. It helps work out muscular kinks and minor problems that might otherwise lead to back pain or stiffness.

Some who suffer from anxiety and depression have problems with the fight or flight reflex – the physical preparation of the body to defend, or flee. Chronic stress may cause chronic muscle tension and stiffness. Performance of various yoga postures requires tensing and stretching and then relaxing of muscle groups and joints. This produces relaxation the same way a massage or progressive muscle relaxation does. Yoga practice also draws attention towards breathing, which produces a meditative and soothing state of mind.

Indirect weight loss benefits Apart from directly burning calories to help you shed your excess weight, yoga also has indirect weight loss benefits. It tones and strengthens your muscles, and thus improves your metabolic rate. You will end up burning more calories even while you are at rest.

By reducing your stress levels, improving your sense of well-being and making you connect with and understand your body much better, yoga also helps you control

When choosing a yoga class:

• Check with your doctor.

• Pick the right kind of yoga for you. Be careful around “Power Yoga”. Any yoga that occurs in a “Hot” room is physically demanding on your body.

• Understand where you are currently, not where you think you should be.

• Check the training of your instructor. A weekend course does not provide a certified instructor.

• Understand yoga therapy practitioners are qualified yoga teachers with further training in human physiology, anatomy and applications of yoga to medical conditions.

and regulate your appetite. You are less prone to overeat.

Promotes healthy relationshipsDid you know that when properly practiced, yoga also offers you help and insight into your relationships including your responsibility and role in them?

Successful relationships are built by respecting others and by paying proper attention to the people around you. However, lack of respect, or “abuse” regardless of how subtle, inattention, or even hyper-attentiveness can damage a relationship.

Success in yoga comes by learning how to be “present” when you practice. You learn to enjoy and respect your body for where it is at the moment and not where you wish it could, or should be (which is living in the future).

Success is hindered when you want your body to respond as it did when you were younger (which is living in the past). A successful yoga practice means you just need to pay attention to “the way things are now”.

When you learn how to move through life without forcing or making unreasonable goals, you will experience the pure joy of the moment. Therefore, by treating your yoga exercises intelligently and respectfully, you move toward balance of body, mind and spirit.

Success and joy in relationships comes not through force or manipulation, but from the sheer delight of paying attention to your partner, friend, child or parent and by enjoying who they are at this moment.

Author Karen Crane is a Registered Yoga Therapist and Integral, Astanga, Cardiac and Pre-postnatal Registered Yoga Instructor


How we care for our elders

The idea of specialized medical care for elderly patients has been around for at least

a century. The specialty of Geriatric Medicine originated in Great Britain, and has spread around the world over the last forty years.

How it all beganIn Canada, geriatrics was first recognized as a medical specialty in 1977. To become a geriatrician, a keen medical graduate must first complete three years of residency in internal medicine, then two years of specialized fellowship training.

This training can be completed at most medical schools in this country, though fewer than half of the available training positions are filled in any given year. A year of additional training in care of the elderly can also be pursued after a family medicine residency.

What sets them apart?Geriatrics is the care of the frail elderly. These are the 15 per cent of elderly patients who suffer from multiple medical conditions, are significantly dependent on others for their care, and often have a limited or overwhelmed social support structure.

These patients represent the most vulnerable and complex part of the aging population. What differentiates a geriatrician is the desire to “embrace the complexity”.

Dr. Patrick Feltmate, FRCPC Geriatrician, Dr. Everett Chalmers Regional Hospital


What do they do?The bread and butter of a geriatrician’s practice is made up of problems such as falls, confusion, and a decline in basic functions. These problems frequently have explanations to be found and treated. The idea that these patients are “ill because they are ill, not because they are old” is extremely important.

The work of a geriatrician has never been limited to the care of individual patients. Their role has always required education, promotion, and direction of health-care policy. Now more than ever, being creative is high on this list of duties.

New ideas on the horizonThe elderly population is rapidly growing. Current systems of care do not sufficiently meet the needs of every frail elderly patient, and in many cases these systems are already overwhelmed.

New ways of delivering care are necessary. In the last few years, several geriatricians have joined Horizon Health Network. With their arrival, ideas for new methods of care are taking shape such as specialized multidisciplinary team assessments in outpatient clinics and patients’ homes.

If these initiatives are adequately supported and implemented, such innovation will help ensure optimal care for this vulnerable population, which we will inevitably join someday ourselves.

• Some medications can make you dizzy or lightheaded and may increase your risk for falls. Talk to your doctor about the medications you are taking.

• Wear proper footwear. Shoes, boots and slippers should have good support with non-slip soles and a wide low heel. Avoid the use of loose slippers or stocking feet.

• Wear clothing (e.g. pants, housecoat) that does not drag on the floor or catch on furniture or equipment (e.g. walker).

• If using a cane, crutches or walker, check the rubber tips and replace them if they are worn.

• Wipe spills up immediately to prevent slipping.

• Remove or tie up long telephone and electrical cords.

• Keep floors and stairs free of clutter. Remove throw rugs, especially with fringes.

• Watch out for your pets - don’t trip on them.

• Have good lighting throughout your home. Use night lights, especially in hallways and stairways.

• Do not climb on stools and step ladders.

• Install grab bars by the toilet and tub if needed.

• Use a raised toilet seat and a bath seat in the shower or tub if needed.

• Use a rubber mat inside your tub and a non-skid bathmat beside the tub. Tuck in bedspread corners to prevent tripping.

• Do not carry too much at once, especially up and down the stairs.

• Ask family and friends to let the phone ring longer to allow you time to answer. Don’t rush for the phone. An answering machine or cordless phone can be helpful.

• Exercise – to keep your muscles strong and prevent new weakness and decrease in balance.

When walking outdoors:• Walk on well maintained sidewalks

and well lit streets.

• Avoid icy surfaces or uneven ground.

• Try to walk with someone.

• Consider other options - mall walking or indoor

track walking.

• In the winter months, arrange to have snow and

ice cleared from outside steps and walkways. Use salt and sand

throughout the winter months.

Heather Oakley,Horizon Chair Regional Falls Steering Committee

Here are some actions you can take to reduce your risk for falling:

Did you know?Falls are the number one cause of injuries in New Brunswick.

Most falls occur in the home while doing usual daily activities.

Your risk for falling increases with age. One third of people aged 65

years and over fall each year.

The good news is that falls can be prevented! There are a number of simple steps you can take in and

around your home to help prevent falls and the injuries

caused by falling.

Preventing falls at home


Dr. Marc PelletierClinical Department Head, Cardiac Surgery

New Brunswick Heart Centre

Heart Health Today

Heart disease is a leading cause of death in Canada. Across the

country, people are suffering from heart disease daily, in large part because

of their overall health and lifestyle. Over time, unhealthy habits such as smoking,

poor diet, and inactivity take a toll on heart health. Often, the various factors result in a

person’s coronary arteries becoming blocked with plaque, leading to potentially fatal heart

failure and a need for medical intervention.


The picture can be grim for those with advanced heart disease. However, there is some good news. By taking a few simple steps towards healthy living, one can effectively reduce the risk of developing heart disease – not to mention improving the overall health and enjoyment of everyday activities. Here are a few examples:

Don’t smokeSmoking is one of the worst culprits for heart disease. It increases the likelihood of causing clogged arteries and blood clots, reduces oxygen in the blood, and makes your heart work harder. And, contrary to a common myth, smoking does not help you lose weight. Finally, if the ill effects on your individual health aren’t convincing enough, it’s important to realize smoking also harms others who spend time around you while you smoke, such as your family, friends, and even your pets. The single most important thing you can do to improve your health and your heart is to quit smoking.

Be activeCanadians in general are far too inactive. For example, close to 50 per cent of Canadian women over age 12 are inactive. To combat the effects, aim for 30 minutes of moderate activity every day. This could include taking a brisk walk, biking or hiking, or simply gardening or raking leaves. The important thing is to get moving.

Control your blood pressureHigh blood pressure is known as “the silent killer” and it is common across Canada. Monitoring your blood pressure is important. Aim to keep your systolic levels less than 140 and your diastolic less than

90. Once again, physical activity and diet, weight control, as well as

smoking cessation, are crucial in controlling blood pressure.

Monitor your cholesterolCertain types of cholesterol can wreak havoc on your

system. Ask your doctor to perform a fasting lipid profile

to find out your cholesterol levels and discuss what needs to be done

to best help you keep cholesterol in check. Know what the numbers mean and what your appropriate level should be. The most important number is the LDL, otherwise referred to as the “bad cholesterol.” If you have any important risk factors for cardiac disease, have cardiac problems or a strong family history, a LDL level of less than two mmol/L is considered ideal.

Aim for a healthy weightStaying lean or losing weight has definite positive impacts on heart health. Just a five to 10 per cent weight reduction reduces risk of heart attack by lowering blood pressure; lowering cholesterol levels; and lowering heart strain.

Healthy eating and exercise are key in this category. In order to maintain a

healthy weight, many people will have to use some will power to

avoid the high-calorie and high-fat diet that is all

around us in North America, as well as to get their body

moving, but the results are well worth it.

A good indicator of overall healthy weight is your body mass index (BMI). Aim to be within the 18.5-24.9 range for optimal health. Ask your family doctor for help finding your BMI and interpreting it. Alternatively, BMI charts are easily available on the web, and all you need to estimate your BMI is your height and weight.

Take an interest in your own heart healthFinally, take ownership of your health by being informed and working with your doctor to achieve a healthier lifestyle. When speaking to you doctor, be sure to ask the important questions to determine your heart disease risk factors and to

make a plan for better heart health. Take ownership of your health

and your body. Ask these important questions:

• What is my risk for heart disease?

• What is my blood pressure? What do I

need to do about it?

• What is my cholesterol? What does it mean? What

should I do about it?

• What is my body mass index?

• What is my blood sugar level?

By following this advice, you will be well on your way to reducing your risk of heart disease and improving your odds of staying off the operating table.


Many Thanks for Many Things

Jennifer Z. Young, BPr, CAVR

Manager of Volunteer Resources, Auxiliary & Alumnae Relations, Moncton

Horizon Health Network (Horizon) Volunteers leave imprints on the lives of others. No matter what role they fulfill, their smiles, encouragement and commitment to the comfort of others make a huge difference in a patient’s day.

Horizon is fortunate to include 3,500 Volunteers, Auxilians and Alumnae who dedicate themselves to the task of bringing a look of reassurance to a worried or lonely face. As we celebrate the 10 year anniversary of the Year of the Volunteer, Horizon staff enthusiastically commends the efforts of their closest allies.

With admiration, Horizon staff would like to share with everyone their appreciation for the people who compliment all they do; the Volunteers:

Upper River Valley Hospital volunteers front row (left to right):

Patricia Springer, Lorena Green, Marilyn Rose, Charlotte

Connors, Shelly Hubbert.

Back row (left to right): Tracey Fraser and Raymond Green.

From The Moncton Hospital, Sue

Ness, Executive Director (left)

with volunteers Bernie McCourt,

and Phyllis Dunham (right).

“Our Volunteers are extremely

wonderful and valued. Our day

depends on them and I can’t

imagine a day here without

them. They are committed,

dedicated and take their role very

seriously.”

~ Amy Brown RN, Charge Nurse,

Recovery Waiting, Saint John

Regional Hospital.

“At the Veterans Health Unit (VHU), a team effort is needed to provide a wide variety of programs for our veterans from music, to physical activities to individual visits. Volunteers are key players at VHU. They assist with a hands-on approach in implementing recreational participation programs to help satisfy needs of our residents.”~ Janet Crealock, Recreational Therapist, Veterans Health Unit.


“Our Spiritual Care Volunteers

are full of compassion to both

patients and families during

their time of illness; they bring

such comfort and hope to those

in need. We as staff in our unit

truly appreciate all that they

do.”

~ Ann Price, RN, Palliative Care

Unit Coordinator, Miramichi

“Our volunteers are our

facility’s version of the “Wal-

Mart greeter”. They are at the

front door with a smile greeting

patients, staff and visitors.

They give directions, act as

escorts, solve problems...boy, can

they multi task!”

~ Barb McIntosh, Nursing Clerk,

Upper River Valley Hospital

“Volunteers in Emergency are

always willing to offer a hand,

a warm blanket and a smile, we

are so happy to have them here.”

~ Pauline Carruthers, Nurse

Manager, Emergency Department,

The Moncton Hospital.

On behalf of the patients, families and all of us at Horizon, we would like to thank our volunteers for the generous gift of time. We wouldn’t be the same without you.

Fredericton area volunteers (left to right) Danielle Bonnenfant, Dianne Jean, Glorna Morehouse, Maureen Caslake and Ardith Sayers.

Oromocto Public Hospital volunteers, Don and Barb Kelly.

Saint John area volunteers. From left to right, standing: Daisy Watson, Kathy LeBlanc, Norma Logue, Sandra Murr and seated are Deb Grover and Jean Shaw.

Miramichi Regional Hospital volunteers.


Walking your way to improved health

Chantal Ricard, RN

Coordinator of the Cardiac Wellness Program, Miramichi

Do you think you can improve your life by being active? If you are like most of us, you know you need to exercise more. Experts say, one of the best things you can do is walk at a moderate intensity for half an hour or so, most days of the week.


Take a walk on a local trail this spring!

Florenceville-BristolShiktehawkWalkingTrail This trail was developed in 1997 as a project under the Rural Experience Program. It provides Florenceville-Bristol area residents, as well as visitors, with a year-round outdoor experience. www.florencevillebristol.ca/html/walkingtrails.html

FrederictonSouthRiverfrontThe South Riverfront Trail follows the Saint John River from the Delta Hotel at one end to the Salamanca Trail at the other end. The trail is a 30-minute walk each way and is the most used trail in the city as it passes by a number of senic locations. www.fredericton.ca/en/recleisure/trailinformation.asp

MiramichiStrawberryMarshTrailA two kilometer cleared trail with crushed rock. The trail runs along the Miramichi River through marshland abundant with waterfowl in a rolling sea of marsh grass. www.miramichi.org/en/dept-rec-trailsparks-trails-e.asp

MonctonRiverfrontParkRiverfront Park is one of the most relaxing areas in town, a great place to take a stroll alongside the Petitcodiac River as you watch the tides roll in and out to sea again! www.moncton.ca/Residents/Recreation_Parks_and_Culture/Parks/Riverfront_Park.htm

Saint JohnHarbourPassageExplore Saint John’s waterfront walkway! Harbour Passage is an interconnected system of walking and biking trails, lookouts, and heritage sites. Enjoy spectacular views of Saint John Harbour and its working Port. www.sjwaterfront.com

Research suggests that over the long term, a regular walking routine can do a world of preventive good, from lowering the risk of stroke, diabetes and osteoporosis to treating arthritis, high blood pressure, and even depression.

Miramichi Regional Hospital physiotherapist Cheryl Bell agrees that walking is an excellent form of exercise. “Walking is definitely the most convenient activity as it can be done anywhere or anytime, and it does not require any expensive equipment.” She adds, however, that proper footwear is a must.

She says that physical activity of any kind is important for the maintenance of good-health. Many health-care professionals say that that if the benefits of physical activity could be packaged up and sold as a pill, it would be the prescription of choice for everyone, she added.

She says walking uses the body’s large muscle groups and is a continuous activity. To supply oxygen to these muscles the heart must work harder. “Over time this improves your cardiovascular fitness. Depending on your fitness level, you can vary the intensity of your walking by increasing or decreasing your speed or by adding

hills into your route.” Bell suggests you maintain an intensity that allows you to comfortably carry on a conversation.

If you use a pedometer, it is recommended to set a goal of 10,000 steps per day, which is a rough equivalent to accumulating 30 minutes of activity most days of the week. Inactive people take only 3,000 to 5,000 per day. “When inactive people add a 30 minute walk to their daily routine, they tend to meet the 10,000 step goal.”

She says if you are too busy to set aside time for a long walk, try incorporating small walks into your day instead. “For example you can park a bit further away from work and walk the extra distance.” She also recommends having a walking partner. “It is an excellent way to get yourself out the door and the company

will definitely make the walk more enjoyable.”

Ricard reminds people that walking will help improve your health by improving your heart and lungs, decreasing resting blood pressure, decreasing body fat, decreasing bad cholesterol, raising good cholesterol, increasing energy levels, increasing tolerance to stress and decreasing depression, and control and prevent the development of diabetes.

Advantages of Walking and

Strategies to get you moving

BurnCalories. Like other physical activities, walking burns calories and will help you lose weight. It is better to take a brisk walk instead of a leisurely walk.

The longer you walk, the more calories you burn.

Rewardyourself.To stay motivated, reward

yourself with something you enjoy. Make an appointment with your massage therapist or treat yourself to a movie.

Keep in mind that a food reward such as a large serving of

cheesecake will defeat your efforts.

Bepatient.It will take a week or two

before you feel the results of your efforts. Do not quit, be persistent and you will be

successful. You can walk anytime, anywhere, alone, with

your family, friends or dog.


OUr VISION:Leading for a Healthy Tomorrow

OUr MISSION:Care for People, Educate, Innovate

and Foster Research

OUr VALUeS:Compassion, Respect, Integrity,

Collaboration, Excellence, Sustainability, Innovation

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