markham family health team...life can pull at your heartstrings, and play with your mind life can be...
TRANSCRIPT
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Markham Family Health Team
Registered
Nurse
Clinical
Pharmacist
Nurse
Practitioner Social Worker
Registered
Dietitian
PhysicianOccupational
Therapist
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Presented by: MFHT Registered Dietitian
� Supports a positive aging experience
� Supplies us with our daily vitamin and mineral needs
� Increase our energy levels
� Lowers our risk of some chronic diseases
� Can help us achieve or maintain a healthy body weight
� May help with improved mood
It’s never too late to start! Let’s learn how….
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� Heart Health
� Cancer—Breast, Ovarian, Colorectal, Prostate
� Osteoporosis
� Weight management
� Chronic diseases—e.g. Diabetes
To reduce the risk of developing these diseases, focus
on:
� Calcium and Vitamin D
� Healthy Fats
� Fibre—fruits, vegetables and whole grains
� Protein
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� Increased weight from
fat tends to deposit
around abdomen
� Body shape matters:
o Apple (visceral)
o Pear
� Weight gain is natural
part of aging process;
but it is not inevitable!
o Body Mass Index
o Waist Circumference
• Muscle mass naturally
declines with age
• By 50+ yrs people tend to
lose 12% muscle strength
and 6% muscle mass every
decade
• Can you prevent this loss?
*2-3 months muscle
strengthening exercise 3x/wk
can increase muscle &
strength mass by 30%
Making up for 3 decades of loss!
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Meat &
Alternatives
Starch
(½ Cup)
One Item Per Meal
Vegetables
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Keep your bones
strong
�Check in with your diet…
Our needs…
Females > 51 yrs: 1200 mg
Males > 51-70 yrs: 1000mg
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325 mg 330 mg 400 mg
95 mg
130 mg
Total =
1280mg
1000 IU supplement
105 IU in milk
60 IU in 2 eggs 500 IU in salmon
= 1665 IU Vitamin D total
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CHOOSE…
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Trans Fat
Saturated Fat
LIMIT…
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Are you eating 7 servings every
day?
Aim for 4g fibre per serving
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Legumes can provide 6-12 g fibre
per ¾ cup serving!
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� Dietitians of Canada. (2011). Eating Guidelines for Menopause. British Columbia:
PEN – The Global Resource for Nutrition Practice.
� Dietitians of Canada. (2011). Food Sources of Calcium. British Columbia: PEN – The
Global Resource for Nutrition Practice.
� Dietitians of Canada. (2011). Food Sources of Vitamin D. British Columbia: PEN –
The Global Resource for Nutrition Practice.
� Dietitians of Canada. (2010). Food Sources of Omega-3 Fats. British Columbia: PEN
– The Global Resource for Nutrition Practice.
� Osteoporosis Canada. (2011). Facts and Statistics: About Osteoporosis. Retrieved
April 01 2012, from
http://www.osteoporosis.ca/index.php/ci_id/8867/la_id/1.htm
� Health Canada. (2007). Vitamin D for people over 50: Background. Retrieved April
01 2012, from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/context/vita_d-
eng.php
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Presented by: MFHT Clinical Pharmacist
� Natural Health Products
� Buyer Beware
� Skin Care
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� Calcium◦ Calcium carbonate –most bang for your buck◦ 1200mg/d from all sources
� Vitamin D ◦ D3-(cholecalciferol) preferred
� Magnesium◦ Dietary intake sufficient◦ Laxative effect to reduce constipation from calcium
� Iron/B12◦ Consult with your provider
� Saw Palmetto
◦ Best known for decreasing symptoms of an enlarged
prostate
◦ Little or no benefit for reducing symptoms
� Vitamin E
◦ Not recommended for preventing cancer or heart disease
◦ May actually increase risk of prostate cancer and stroke
� Antioxidants◦ No proven heart/cancer benefit
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� Safety
◦ Not guaranteed and unproven claims
◦ Purity, potency and quality
◦ Drug interactions, side effects possible
� Source
◦ 25% of all modern drugs have a
natural/botanical origin
� Buyer beware
◦ Talk to a professional
◦ Look for “Natural Product Number” NPN
◦ www.camline.ca
� Prevent premature skin aging and skin cancer
� Minimum SPF 30, broad spectrum (UVA/UVB)
� Pay attention to face, ears, neck and hands and lips
SLIP, SLOP, SLAP, SEEK and SLIDE!
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Presented by: MFHT Nurse Practitioner
� Diabetes
� Osteoporosis
� Breast Cancer
� Colorectal Cancer
� Prostate Cancer
� Cervical Cancer
� Abdominal Aortic
Aneurysm (AAA)
� Cardiovascular
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� Risk factors for developing
type 2 diabetes include:
◦ Older age
◦ Obesity
◦ Physical inactivity
◦ History of gestational diabetes
◦ Coronary artery disease
◦ Impaired glucose tolerance
(pre-diabetes)
1. Blood sugar test
should be done every
3 years after the age
of 40
2. Cholesterol test
should be done
every 3-5 years in
men over 40 and
women over 50
� Everyone over the age of 65 should have a Bone Mineral Density (BMD) test done.
� Over the age of 50 years individuals should be assessed for risk factors that may lead to testing before age 65.
� Frequency of testing is based on tests results.
� Woman are 4 times more likely than men to have osteoporosis
� Key factors for osteoporosis related fractures include:◦ Low BMD
◦ Fragility fracture after age 40
◦ Advanced age
◦ Family history of osteoporosis
◦ High alcohol intake
◦ Smoking
◦ Low body weight or major weight loss
◦ Corticosteroid use
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� For women aged 50-74, mammograms are recommended every 2 years
� Risk factors include:◦ Family history of breast cancer or
ovarian cancer
◦ Above average exposure to estrogen
◦ Dense breast tissue on mammogram
◦ Atypical cells on biopsy
◦ Radiation to the chest
� Other factors that may slightly increase risk include:◦ obesity, alcohol intake
and birth control pills
� Starting at age 50, screening for colorectal cancer is recommended.
� Tests available include:
◦ Fecal Occult Blood Test (FOBT)
◦ Colonoscopy or sigmoidoscopy
� Risk Factors include:
◦ First degree relatives with
colorectal cancer
◦ Personal history of
colorectal cancer
◦ Inflammatory bowel
disease
◦ Some inherited syndromes
◦ Benign polyps of the colon
or rectum
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� A Pap test should be
done every 3 years until
age 70 (with 3 normal Paps in last 10
years)
� Pap tests should be
performed even if you
are no longer having
sex
� You may or may not
require a Pap test after
having a hysterectomy
� Risk factors
Risk factors include:
� African American men
� Older than 60
� Family history- father or brother
� Also- high alcohol intake, high fat
diet, farmers, tire plant workers,
painters
Screening:
DRE (digital rectal exam)
Other test
PSA
The research is unclear about the
risks and benefits of these tests.
It is recommended that you speak
with your primary care provider
for an individual
recommendation
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� AAA is when the large blood
vessel that supplies blood to the
abdomen, pelvis and legs
become abnormally large or
balloons outwards. There are no
symptoms. The larger it is the
more likely it is to rupture or
break open.
� All men age 65-75 should be
screening once with an
abdominal ultrasound
� Women are at lower risk for
developing AAA
Risk Factors:
� Smoking
� High blood pressure
� High cholesterol
� Male
� Emphysema
� Family history of AAA
� Obesity
Presented by: MFHT Registered Nurse
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� Social Alcohol
� Smoking
� Physical Activity
� Immunizations
� If you drink alcohol, try to limit intake to 1-2 drinks per day to a maximum of
9 per week for women
12 per week for men
� Drinking too much of any type of alcohol can increase your blood pressure
� If you already have high blood pressure, limit your use of alcohol
The Heart and Stroke Foundation of Ontariowww.heartandstroke.ca
American Institute for Cancer Researchwww.aicr.org
Drinkawarewww.drinkaware.co.uk
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“New facts you may not have
heard…”
Women:
Younger at the onset of menopause
Lower bone densities post menopause
Men:
Erectile dysfunction is twice as likely to
occur
Smoking cessation is possible
for everyone – your primary care
provider can help you.
The Canadian Cancer Society
The American Heart Association
The Centers for Disease Control and Prevention
(CDC)
Markham FHT Program Alert!!
Smoking Cessation Program
�Why?
�What kind?
�How much?
150 minutes of moderate-to-vigorous aerobic physical activity per week.
Canada’s Physical Activity Guide to
Healthy Active Living
Health Canada
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� Tetanus/Adacel
� Pneumonia
� Influenza
� Travel Vaccines
� ShinglesNational Advisory Committee on Immunizations (NACI)
Markham FHT Program Alert!!
Immunization Program
Influenza Program
Presented by: MFHT Occupational Therapist
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Anything you DO in your daily life
Self-care Productivity
Leisure
Occupation
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Everyday activities have an important impact on health
and well-being.
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We need a range of experiences that contribute to health
and well-being.
• Activate body, mind, senses
• Connect with others
• Contribute to community
• Take care of self
• Develop and express identity
• Develop capability / potential
• Experience pleasure, joy
• Build prosperity / security
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The nature of the experience matters.
• Meaningful
• Engaging
• Reflect balance
• Relevance to culture / stage of life
• Provide control / choice
• Routine
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Activity patterns can be influenced by many
forces.
“A joyful life is an individual creation that cannot be
copied from a recipe.”
Mihaly Csikszentmihalyi
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Consult your MFHT – Occupational Therapist
Do – Live – Well Framework: Moll, S.E., Gewurtz, R.E., Krupa, T.M., Law, M.C., Lariviere, N. &
Levassesur, M. (2014). “Do – Live – Well”: A Canadian framework for promoting occupation,
health, and well-being. Canadian Journal of Occupational Therapy, 1-15.
Canadian Association of Occupational Therapy: http://caot.ca/
What is Occupational Therapy? - https://www.youtube.com/watch?v=Ud5Fp279g4Y
Aging & Seniors: Public Health Agency of Canada - http://www.phac-aspc.gc.ca/seniors-
aines/index-eng.php
World Health Organization – Aging: http://www.who.int/topics/ageing/en/
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Presented by: MFHT Social Worker
�Changes in Life
�How to navigate
through life in your 50’s
and 60’s
�Coping Strategies
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1. Can you name one
personal change in
your life that has
come about since you
turned 50?
2. Which of the new
coping strategies
could you plan to use
in your daily life?
� Physical changes related to age
� Change of status in the workplace
� The sandwich generation – elderly parents
� Children leaving home/still at home/returning home
� Divorce/Remarriage /blended families
� Older man/younger woman or older
woman/younger man – making it work
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1) Maintain a healthy lifestyle
2) Take control of the stress in your life
3) Make time for meaningful relationships with family and
friends
4) Set realistic goals for yourself so that your life is interesting
and meaningful to you
5) Address practical issues such as Power of Attorney for
Health and Finance
�Airplane Scenario
�Defining/Maintaining
Boundaries
�Protected Time
�Building Blocks to
Maintaining Resilience
“When something is not working …change it.
When something is working…do more of it”
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�Work, family, friends,
leisure, exercise, R & R
�Mental and Physical
Health
�Resources and
Demands
�Finding the “Optimum
Zone”
Support
System
Balance
Resources and
Demands
Healthy
Lifestyle
Hope and
Optimistic
Outlook
Resilience
Strategies
Reaching our Optimum Zone
“We’re not getting older, we’re getting better!!!”
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� Positive self-talk
� Being “mindful”
� Healthy communication
� Use humour
� Check-in with yourself
� Implement and
re-evaluate your goals
Life can seem ungrateful, and not always kind
Life can pull at your heartstrings, and play with your mind
Life can be blissful, and happy and free
Life can put beauty, in the things that you see
Life can place challenges, right at your feet
Life can make good, of the hardships that we meet
Life can overwhelm you, and make your head spin
Life can reward those, determined to win
Life can be hurtful, and not always fair
Life can surround you, with people who care
Life clearly does offer, its ups and its downs
Life’s days can bring you, both smiles and frowns
Life teaches us to take the good with the bad
Life is a mixture, of happy and sad
Life’s Tug of War
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Take the life that you have, and give it your best
Think positive, be happy, let fate do the rest
Take the challenges that life has laid at your feet
Take pride and be thankful, for each one you meet
To yourself give forgiveness, if you stumble and fall
Take each day that is dealt you, and give it your all
Take the love that you’re given, and return it with care
Have faith that when needed, it will always be there
Take time to find the beauty, in the things that you see
Take life’s simple pleasures, let them set your heart free
The idea here is simply to even the score
As you face and are met with, Life’s Tug of War
So…
� Wells, A Read N, Uvnas-Moberg K, et al: influences of fat and carbohydrate on postprandial
slieepiness, mood, and hormones. Physl Behav 1997;61:679-686.
� Wurtman R, Wurtman J: Barin serotonin, carbohydrate-craving, obesity, and depression.
Obes Res 1995:3 (suppl 4):477S-480S
� Campfield, L: Metabolic and hormonal controls of food intake: Highlights of the last 25 years-
1972-1997. Appetite 1997;29:135-152
� Osteoporosis Canada
� Hahn N: the flavour of food?It’s all in your head! J Am Diet A 1996;96:655-656
� Dekker T: Nutrition and Recovery. A Professional Resource for Healthy Eating during Recovery
from Substance Abuse. 2000 Centre for Addiction and Mental Health.
� References: Heaney R. Dason-Hughes B, Gallagher, J, et al: The role of calcium in peri- and
post-menopausal women. Menopause 2001;8:84-95
� Ebbeling C, Leidig M et al: Effects of a Low-Glycemic Load vs Low-Fat Diet in Obese Young
Adults. Jama May 16, 2007 297:19 p. 2092-2102
� Nguyen T, Center J, Eisman J: osteoporosis in elderly men and women: Effects of dietary
calcium physical activity and body-mass index. J Bone Min 2000;15:322-331
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� OHIPl http://www.healthyontario.com/ConditionDetails.aspx?disease_id=188
� Major GC et al Recent developments in calcium related obesity research. Obesity Reviews
2008;9:428-445
� J Am Geriatr Soc 2010;58(7):1299-1310
� http://www.dermatology.ca/photoaging/index.html
� Canadian Cancer Society (www.cancer.ca)
� Canadian Journal of Diabetes, 2008, 32(1)
� Canadian Clinical Practice Guidelines, 2007
� The Heart and Stroke Foundation of Ontario www.heartandstroke.ca
� Health Canada www.hc-sc.gc.ca
� The Centers for Disease Control and Prevention www.cdc.gov
� The Public Health Agency of Canada National Advisory Committee on Immunizations
www.publichealth.gc.ca
� Canadian Society for Vascular Surgery www.canadianvascular.ca
� http://www.mayoclinic.com/health/abdominal-aortic-aneurysm/DS01194
www.markhamfht.com
Markham Family Health Team
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