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Breathing Easier

 

  By Dorothy Pardalis, BSc.Phm, CDE

 Winter has officially arrived and with that brings the start of the dreaded cold season. For those who have asthma, colds can cause their asthma symptoms to worsen. A person with asthma has red, swollen lungs that are sensitive and become "twitchy". These "twitchy", swollen lungs can lead to symptoms such as cough, shortness of breath, wheezing and chest tightness. Viral infections such as colds, cold air, cigarette smoke, high humidity and various allergies (e.g. pets, dust, foods) can cause asthma to worsen. We refer to these as "triggers" and every person with asthma should attempt to identify these triggers so that they can avoid them if possible.

 People with asthma can lead a very normal life and should expect most days to be free of symptoms. To see if your asthma is in good control, ask yourself these questions: 

  • Do I cough, wheeze or have a tight chest 4 or more times a week?
  • Do I wake up at night due to my asthma?  
  • Do I use the puffer that relieves my symptoms (usually blue) more than 4 times per week?  
  • Do I stop exercising because of my asthma?  
  • Do I miss school, work or social activities because of my asthma? 

If you answered yes to some or all of these questions, even once, your asthma is NOT in good control and you could be enjoying a better quality of life. You will need to see your physician and/or health care provider to discuss how to get your asthma back in control.

 At the Tilbury District Family Health Team, lung health and asthma are a priority for us. Our health care team includes asthma educators who are specially trained to help you manage your asthma. We can help you achieve good control by looking at your triggers, adjusting your medications and ensuring that your puffers are working well for you. We also have a smoking cessation program which can help you on the journey towards a smoke-free, healthier life. As well, if you have Chronic Obstructive Pulmonary Disease (COPD), often referred to as chronic bronchitis or emphysema, learning to manage your condition with the help of your health care team will improve your quality of life greatly. So here's to breathing easier!

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Exercise is the Best Medicine

By Gail Jones  BScPhm, CDE

 

If a drug company developed a drug that; reduced heart attacks, decreased the risk of developing diabetes, lowered blood pressure, improved cholesterol levels, helped with weight loss, reduced stress and increased bone mass - they would be very rich. Actually there is a "drug" that does all of these things – physical activity!

At New Years lots of people make resolutions to start exercising. Here are some tips to help you remain exercising all year long:

     

  • start slow and build up so you don’t injure yourself or become discouraged

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  • pick activities that you enjoy/ schedule when and where you will exercise

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  • exercise with a friend (more fun and commitment)

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  • use on line support such as the Windsor facebook site "My New Year’s Promise" or "Map My Walk"

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  • keep a log of when you do physical activity to track your progress reward yourself for your progress

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  • don’t let slips of inactivity (week off) get you off track, refocus and make plans to overcome barriers you will face (e.g., bad weather)

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  • use the arena or malls to walk free during poor weather

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  • find ways to incorporate physical activity into your day (e.g. park farther away, take the stairs instead of the elevator, take the dog for a walk, play with your children or grandchildren, walk to the corner store)

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  • revise and set new goals as you progress; keep it fresh so you don’t become bored

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Canadian Physical Activity Guidelines recommend that you accumulate at least 150 minutes of aerobic physical activity per week, (such as brisk walking, bike riding, jogging, skating), in bouts of 10 minutes or more. To derive the most benefit, spread your activity out over several days of the week. It is also beneficial to add muscle and bone strengthening activities, (such as weight machines, weight lifting or resistance bands), at least 2 days a week.

If you have any chronic illnesses, it is best to consult with your physician before starting physical activity, especially anything more vigorous than walking. The risks of chronic sedentary behavior far outweigh any risk associated with exercise. If you need any help with becoming more physically active, please talk to us at the Tilbury District Family Health Team.

Making the decision to become more physically active is one of the greatest gifts you can give yourself and the people who love you.

Take that first step towards better health today!

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Master Your Own Health

By Bonnie Showers-Malanoski  RN (EC) NP - PHC

 

If you are like most of us, you want to improve your health, but the doing of it sometimes seems beyond your reach. Schedules, commitments and your own lack of will seem to be barriers that just cannot be surmounted.

Much research has been done with the goal of helping people to make the changes they need to improve their chances of healthful longevity, and one of the most successful programs is now at our disposal.

Based on the Stanford Model for Self-Management of Chronic Disease, the Ministry of Health is funding and supporting a program they are calling ‘Master Your Own Health’. It begins here in Tilbury on February 2nd at the Tilbury District Family Health Team and runs weekly for 6 weeks from 6:00 PM until 8:30PM. This may seem like a large time commitment, but it may be one of the most valuable investments you ever make for your health.

The program will look at learning to cope with stress and emotions, managing pain and fatigue safe exercise and relaxation techniques, managing medication, healthy eating and communicating effectively with your doctor and health team.

 And, perhaps most importantly, this model will help you develop a research-tested method of planning action and achieving personal goals that has been demonstrated to really work. Moreover, you will enjoy peer support in an accepting community, the only goal of which is to improve the health of each member.

If you are interested in taking the class, please contact the Tilbury District Family Health Team at 519-682-2300 and ask for Charlotte or email This e-mail address is being protected from spambots. You need JavaScript enabled to view it . She will be glad to take your information and register you. If you really want to keep those New Year’s resolutions this year, this might be just the vehicle for positive change you are looking for.

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Preparing for Holiday Eating

 By Cindy Dodsworth Registered Dietitian, CDE 

 

 This holiday season, make it a point to indulge...in healthy living. Say goodbye to holiday guilt and hello to discriminated indulgences! It can be empowering to successfully chart your course through the holiday.

 

Use the 80 / 20 Rule: Be choosy re"must-have" treats. Promise yourself that you will make healthy choices over the holidays (80%) and have a few indulgences for the 20%.

1. Plan to make something tasty & healthy. That way, you are sure to have at least one healthy choice. Bean & cous cous salads are unique and refreshing.

2. Curb your hunger before the party. Eat regular meals and a small, healthy snack just before a party. It is easier to make healthy choices if you are not famished.

3. Practice distinguishing your "hunger". Are you eating because the "tank is empty" or just because the taste gives you great pleasure? Or perhaps you are feeling emotionally relaxed, happy, depressed or stressed? Knowing your motivation brings awareness that can change your choices.

4. Steer away from the cream. Where there is cream, there is fatty choices. That includes coffee cream, dressings or dips, sour cream, cream cheeses, ice cream, cheeses and butter.

5. Don't have one of everything! Identify foods that you really enjoy and savor those. Don't be afraid to waste food that isn't "worth the calories". Better to waste food rather than your health.

6. Be ready for the "food-pushing host." If someone is pressuring your choices it is because they are focused on being a great host/hostess. Try saying "Everything I ate is wonderful. I don't want to over do it but thanks for the generous offer." "Great party!"

7. Manage portion sizes! Eat slowly to savor and when you had enough, remove your plate. One may be good but two is not always better! Did you know that the majority of food pleasure comes from the first and last bite!

8. Manage the food quantity. Send leftovers home after a party or pack in the freezer for later. Put distance between yourself and the food table. You will be less likely to nibble!

9. Alternate alcoholic drinks with water or lower-calorie beverages or mix (club soda, diet drinks or Crystal Lite). Drink light beer or wine spritzers (half soda water, half wine). If you desire a fancy drink or eggnog, make that your dessert.

For more information:

http://www.eatrightontario.ca

http://www.dietitians.ca

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Why Do I Need A Flu Shot

 

It's that time of year again....flu season! Frequently, health care providers are asked: Should I get a flu shot?

People of any age are at risk of getting influenza. The illness usually lasts two to seven days, sometimes longer in the elderly and in people with chronic diseases. Most people who get the flu are ill for only a few days, however, some people can become very ill, develop complications such as pneumonia and require hospitalization. Influenza virus spreads mainly from person to person through coughing and sneezing. People can become infected by touching objects and surfaces with flu viruses such as doorknobs and then touching their eyes, mouth and nose.

Symptoms of flu include: fever, chills, cough, runny eyes, stuffy nose, sore throat, headache, muscle aches, extreme weakness and fatigue. Children may experience ear aches, nausea, vomiting and diarrhea. Symptoms vary from person to person with coughs and fatigue persisting for up to several weeks.

To prevent influenza, get your free flu shot, wash your hands with soap and water often, avoid large crowds, cover your mouth and nose with a tissue and discard or do the sleeve sneeze.

Rumors persist that people have caught the flu after receiving their shot. The flu shot is not a live virus so you cannot catch the flu from getting the flu shot. They likely had been in contact with someone with flu 1 to 7 days prior and had not developed symptoms at the time of injection. Remember, it takes two weeks for the vaccine to be fully effective and may last up to six months. The risk of this vaccine causing serious harm is extremely small. Severe allergic reactions are rare and may happen within minutes to hours after getting the flu shot. People are asked to remain 20-30 minutes after their injection to monitor for reactions. Generally people may experience redness, soreness or swelling at the injection site for several days but soon feel better.

Flu shots are safe, free and readily available at vaccine clinics located at your health team, clinic and public health unit. Still have questions? For more information, clinic dates and locations check out these sites.

 

 www.tdfht.ca

 www.ckphu.com

 www.health.gov.on.ca

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Pain Management Education

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Healthy Eating for Cholesterol

Emotional Eating Education

Diabetes Education

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Asthma Education



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