A Healthier You February 2014
Eat to Beat the Winter BLUES page 12
Capable of
Great Change page 6
Exercising Emotional Health & Wellness page 8
Presented by Northern Health and Glacier Media February 2014 | 1
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contents FEBRUARY2014 8
Exercising Emotional Health & Wellness
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CEO Welcome Capable of Great Change Good Health: Spirit, Mind & Body! Daylight Steps Foundations Update Staff Profile: Jason Farquharson Challenging the Stigma Tips for Healthy Aging How can we help?
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Eat to Beat the Winter Blues
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Changing Seasons, Changing Moods
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Welcome!
January is a time of renewal, but we often focus on our physical selves or other things around us without checking in on our psychological or emotional selves. With that, I welcome you to the ninth edition of A Healthier You. This edition highlights the role of mental wellness in our overall health. Especially in January, mental wellness is a timely issue. January and February are documented to be months where we are challenged with mental wellness, especially in the north. Low sunlight, post-holiday doldrums, and chilly temperatures keeping us indoors and potentially less physically active can all detract from our mental wellness. When we talk about mental wellness, we take an upstream approach and look at the variety of factors that may affect our emotional health. The issue is separate from clinical diagnoses of mental illness; mental wellness is important to everyone. Stories included in this edition shed light on a variety of things we can all do to keep ourselves healthy and mentally well. Our feature story considers how we can shift from thinking about mental illness to thinking about mental wellness. Northern Health staff members have contributed some tips on healthy eating for mental wellness in the winter months and tips on aging well. We also consider the more holistic approach to well-being as understood by some Aboriginal cultures.
I hope you enjoy this edition of A Healthier You!
Cathy Ulrich | President and Chief Executive Officer Cathy has held her position of president and CEO of Northern Health since 2007. From 2002 to 2007, she was the organization’s vice president, clinical services and chief nursing officer. Before the formation of Northern Health, Ulrich worked in a variety of nursing and management positions in northern B.C., Manitoba, and Alberta. Most of her career has been in rural and northern communities, giving her a solid understanding of their unique health needs.
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Winter/Spring 2014: Your Daily Dose of Health and Wellness February • Heart Month • Psychology Month • Feb 24 - March 2: Eating Disorder Awareness Week • Feb 4: World Cancer Day • Feb 14: Sexual and Reproductive Health Awareness Day
March • National Nutrition Month • National Social Work Month • March 9-15: Canadian Agricultural Safety Week • March 10-16: Brain Awareness Week • March 16-22: Poison Prevention Week • March 22: World Water Day
April • Daffodil Days: Cancer Awareness • April 20-27: National Immunization Awareness Week • April 7: World Health Day • April 22: Earth Day • April 28: National Day of Mourning: Remembering lives lost or injured in the workplace
All across Canada, specific dates are set aside to bring awareness to various aspects of our health. Here are some dates you might be interested in! Stay tuned to blog.northernhealth.ca and our Facebook page to learn more about these important events as they get close. How can you get involved in healthy living events in your community?
Do you have a community event coming up that promotes health? Tell us about it! Email hello@northernhealth.ca
Join the #healthynorth conversation!
For more information, visit Health Canada’s Calendar of Health Promotion Days online at: www.hc-sc.gc.ca/ahc-asc/calend/indexeng.php.
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We Are All Capable Of Great Change By Theresa Healy, lead, healthy community development – Aboriginal communities, Northern Health
Northern Health’s Aboriginal Health program has designed a workshop called Paddle Your Own Canoe. The workshop is offered on demand in Aboriginal communities and to Aboriginal groups across the north. It highlights the importance of water to culture and to the lives of many northern peoples. Once upon a time, every member of a community would have known how to read the water closest to their village; they would have been able to navigate and travel upon the water. The canoe would have been a simple, yet vital, part of life. Knowing the water also meant understanding important life lessons, too. For example, sometimes water gets turbulent and requires skill, mutual trust, and cooperation to safely pass dangerous waters. Understanding this would have been crucial to life and something you could do without thinking about. In the workshop, participants guide the direction and the topics and depth of discussion. A short presentation about the workshop gives way to the participant-driven format. The only direction from the outside (from the presenters) is a question for the closing round, “What do you do to feel healthy?” By this point, participants have developed a space for thoughtfulness and creativity. The ideas around the circle in closing are powerful. When following up after the workshop, we create a poster listing the group’s list of ideas to feel healthy. This list, without fail, is a simple, sustainable and empowering reclamation of how to nurture health in yourself, your family, and your community. When the ideas are shared among the group, they’re strong reminders that health is something that can and should lie in your own hands to fuel your life. Health is not something that you wait to find in a doctor’s office.
Offering this workshop has been a delight. As we’ve shared this workshop across northern B.C., we’ve been lucky to hear some great tips.
Here Are Our Top Ten Tips For Healthy Living: 1. Remember yourself and take care of yourself. 2. Health is all about balance. Find your centre and stay true. 3. Every morning, smile at the person in the mirror. Guaranteed they will smile back. If you do this, you will start the day with a smile. 4. Focus on every day. 5. Know your people and your culture; learn your own language. 6. Stop doing something. Then ask yourself, “What can I be doing that feels good?” Find what you like to do and do it. 7. You have your own answers and they will bring you joy. 8. Take time to love, laugh, and play with your pets. 9. Have courage. Courage is the voice that keeps telling us to try again. 10. You already have all you are. Be thankful. Be positive with random thankfulness.
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Exercising Emotional Peter James - Prince George Citizen
Most people know the keys to physical health, even if they don’t always eat right or get enough exercise. Knowing what to do to stay mentally healthy isn’t as clear, even though the activities are much the same. Staying active and eating healthy foods can go a long way to help both areas of health, but mental wellness can also be improved by learning how to cope with stress and other challenges that come up in our lives. “We have this belief we’ve got to take care of our body and we know that if we take a period of time, a couple of years, where we do nothing but smoke and drink and stay up and don’t get enough sleep, we’re probably going to suffer some physical health impacts as a result,” according to Canadian Mental Health Association Prince George branch executive director, Maureen Davis. “The same thing is true for mental health, so if you aren’t putting the time, effort and energy into keeping your mental well-being strong, you are putting yourself at risk of developing mental health problems and mental illnesses.” Davis said mental health, much like physical health, is a continuum. Some people are very healthy and experience few challenges, while others face ongoing challenges to stay mentally healthy. By understanding what type of mental wellness activities and supports exist in the community, people can help themselves or loved ones to deal with mental health issues, which can occur at any point in life. “Most of us, at some point in our lives, will be touched either personally with a mental health challenge or we’ll have family or friends who experience those challenges,” said Northern Health northwest mental health and addictions services director, Michael Melia. “There’s a lot of stigma around mental health and wellness. People find it hard to discuss and want to avoid being seen as experiencing difficulties.”
“There are always things in our lives that are going to invite us into sadness,” Davis said. “But they don’t always have to invite us into depression.” There are tools to support mental wellness. They can help people deal with adverse events in their lives in a m o r e manageable way and can prevent the onset of mental illness. For instance, Melia said studies show people’s mindset surrounding how they deal with stress has a direct impact on their overall health. People who feel the stress is damaging their health are worse off than people with similar stress levels who feel they are able to handle stress. So mental wellness isn’t about removing all types of stress, which are inevitable in life, it’s about learning how to live with the right level and type of stress. “Can we accept a certain level of anxiety and appreciate that anxiety has a healthy role for us?” Davis said. “It warns us of danger and it warns when we need to be cautious, but we have to learn how to manage anxiety so it doesn’t overwhelm us.” Healthy eating and exercise are great places to start when examining mental wellness, but there are other more specific activities that can also help. Davis said learning relaxation activities like “thought stopping” and meditation are ways to control and manage stress levels. She said they can take time to master, but can pay off with persistence. Even something as simple as learning how to breathe properly can help. Davis encourages that young children are taught deep breathing activities in school, while Melia said adults can benefit as well.
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Health And Wellness “If we teach people the benefits of diaphragmatic breathing [also known as belly breathing] in controlling and reducing those feelings of anxiety and stress, we can make a difference in how people respond,” he said. According to Davis, other mental wellness tools include getting enough sleep, taking time out for yourself every day and watching out for overabundance in things like eating, watching TV or using other electronics. “[Those things] do impact us, they tend to raise anxiety,” she said. Technology can be helpful in other ways, according to Melia. He’s been subscribing to a daily service that sends him an inspiring text message each afternoon and said it gives him a boost whenever they arrive. Melia said personalized supportive text messages have also been shown to increase the effectiveness of smoking cessation as the positive reinforcement helps people work through the urge to pick up a cigarette. Talking about mental health issues as they arise can be a big help as well. The conversation may be started from the person dealing with the mental health challenge or from someone supporting them asking them how they are doing. “[Asking] is a very easy thing if you feel comfortable, but it’s extremely hard if you don’t,” Melia said. “It can make a real difference to an individual, just having someone asking how you are doing, or is there anything they can do to help.” Supporting your mental wellness can also be done at work. Davis said employers are increasingly seeing the value of encouraging positive mental health activities because it leads to a healthier workforce overall.
She said workplaces should not only offer breaks for employees, but strongly encourages employees to take them. She hopes that managers will begin to better understand that taking a day off for mental wellness can be just as important as taking a sick day when someone comes down with the flu. “There’s still a [perceived] difference between ‘I was out snowboarding and threw out my back’ versus ‘I’ve been facing Christmas and feeling depressed about it’,” she said. The Canadian Mental Health Association uses a “personal wellness flower” to help people think of the different dimensions of health. Each petal represents one of seven different parts of health. It touches on everything from physical and emotional health to how people feel they’re doing when it comes to their intellectual, social, spiritual, sexual and occupational health levels. People may be aware of their physical health, but the others may require further reflection. Intellectual health can include everything from memory to creative thinking to concentration levels. Social health covers areas including having satisfying friendships to how you interact with the world around you. Spiritual health applies to people with religious beliefs and those that tend to their spirit through other ways, like taking a walk in nature. Sexual health looks at whether people practise their sexuality in a good way. Occupational health varies from feeling satisfaction from work to goal setting and time management. Davis said all parts of health are connected.
“If your physical health goes down, then the chances of you developing a mental illness are much higher,” she said.
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Changing Seasons, Changing Moods By Erin Kirk, team lead, mental health & addiction services, Northern Health
This time of year can be really enjoyable for many people. Living in the north, we are blessed with a beautiful winter wonderland, but it can also be a challenge when it comes to maintaining our mental wellness. Season change affects most of us in some way: for example, we can tend to eat richer foods, exercise less, spend more time indoors, and some of us find winter blues to be regular a part of our year. There are many things we can do to manage this challenge and promote our own mental health during these cold winter months. We suggest starting with the basics:
1. Develop a good sleep routine! Reduce stimulation like watching television or playing video games and avoid the computer for an hour before bed. Be mindful of caffeine intake after 2 p.m. or 3 p.m. – including pop! The good advice of warm milk and a bath really do have merit. Trying to establish a sleep routine helps the body and mind to regulate its mood. This also includes resisting the urge to stay in bed too long in the mornings. 2. Get some fresh air and exposure to the sunlight whenever possible. This can include shoveling the driveway, walking the dog, and checking the mail. Also check out the article in this issue on winter lunch-time walks in many northern B.C. communities. 3. Participate in inside activities available in your community. Many communities have a recreation centre or other enjoyable indoor recreation opportunities, such as curling. 4. Go to the pool for a mini spa. There is no need to swim lengths – it may be a float, a hot tub soak, and a sauna. 5. Have you ever gone to see the little guys playing a hockey game? Their efforts and joy is wonderful to watch. 6. Many people benefit from a vitamin D supplement which is available at the local pharmacy.
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Sometimes, everyone needs someone to talk to. Northern Health offers group and individual counselling/support. We are here to support that need and help you develop and maintain your plans for mental wellness! For more information, visit our website: northernhealth.ca and search for mental health and addictions services. We offer services and programs in most communities in the north.
Northern Health Tip: Health Improves Right After Quitting Tobacco. Quitting will always improve your health. It’s never too late to quit. Did you know that when a person quits: • • • • • • •
After eight hours, carbon monoxide levels decrease and oxygen levels increase. After two days, heart attack risk decreases, senses of smell and taste improve. After three days, lung capacity increases. After one year, heart attack risk is cut by 50%. After 10 years, risk of dying from lung cancer is cut in half. After 15 years, risk of heart attack is equal to lifetime non-smokers. Overall, former tobacco users live longer than active tobacco users.
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Eat To Beat The Winter Blues By Rilla Reardon, adult outpatient dietitian, Northern Health
Kick start your day in the last of the cold weather months with a healthy breakfast! Starting your day off right with the right combinations of foods will give you the energy you need to combat the winter blues. Whether you’re heading to the office or busy at home, these meal ideas are just what you need to get your day going. •
Greek yogurt with muesli and fruit: This dish packs a protein punch. Greek yogurt contains two to three times more protein than regular yogurt, keeping you satisfied and fuller longer.
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Toasted nut butter and banana sandwich: Great for an on-the-go breakfast! Simply toast your favorite bread or English muffin, add nut butter and banana slices and form a sandwich. Add a glass of milk and you have a complete breakfast.
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Hot oatmeal: Always a classic. Try making a big batch in a crockpot overnight for a ready-made meal in the morning! Try a variety of toppings including dried fruit, bananas, chopped apple, or berries. For an extra boost, add a handful of walnuts or flax seed for a good source of Omega-3s.
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Eggs to go: Fill a whole grain pita with eggs scrambled with veggies and a sprinkle of cheese. Top with salsa for a convenient, Mexican style meal!
Tip: Aim to include a source of fibre in breakfast to help keep you full until your next meal or snack. Try choosing whole grain cereals and breads with more than four grams of fibre per serving.
On target food combinations to protect you from the winter blues: •
Aim for three food groups
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Include a source of protein (e.g., chicken, cooked beans, eggs, or moose meat)
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Include a complex carbohydrate (e.g., fruit, vegetable, whole grain)
This will help you to promote satiety and fullness.
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Northern Health Tip:
Our Bodies Are Made To Move! Any regular physical activity is important and beneficial. It can be really easy to add movement. • •
Join the movement Move more
Set S.M.A.R.T. goals and build movement gradually. S.M.A.R.T. goals are Specific, Measurable, Attainable, Realistic, and Time-bound. Check out this YouTube video: 23 ½ Hours: What is the single best thing we can do for our health?
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Good health: spirit, mind, and body! By Karen Cameron, manager of resource development and communications, YMCA of Northern BC The YMCA believes that good health is a way of life, and it’s not just for the body. YMCA health and fitness programs develop all three sides of the YMCA triangle: spirit, mind, and body. Here’s how:
The Spirit • • • •
Getting active and healthy helps people feel better about themselves as they learn to appreciate and care for their bodies. People who exercise together build friendships and support each other. Exercise promotes self-expression in a fun atmosphere. Self-confidence blossoms in a good exercise program, and so does appreciation for the uniqueness of others.
The Mind • • • •
Trained and certified health and fitness staff provide education and answer question on health issues. Regular physical activity helps reduce stress and anxiety, freeing up the mind for more positive and productive thoughts. Exercise class participants can develop leadership skills by assisting instructors and learning to teach. Instructors teach the science of exercise by explaining the purpose of each movement.
The Body • • •
There are many activities to choose from that improve cardiovascular health, strength, and flexibility. Trained instructors are always there to help people keep interested and motivated and to suggest new activities and sports. Getting more physically active is often the start of an overall healthier lifestyle; it encourages other healthy habits.
A person who feels good about themselves from the inside out is able to appreciate a personal accomplishment whether big or small and is often up for any life challenge that may come their way, good or bad. Mildly to moderately depressed individuals who engage in aerobic exercise 15 to 30 minutes at least every other day typically experience a positive mood swing within two to three weeks. Believe it or not, exercising will make you feel better and more energetic. In fact, you will even sleep better! Feeling afraid of looking awkward or out of place is common. Book an orientation and have a certified fitness instructor show you how to use equipment so you will feel more comfortable. Have a friend come and work out with you. Those who do not feel good about themselves or who do not believe they can exercise, don’t exercise. But as people become regular fitness participants, their self-confidence and self-esteem increases.
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Karen Cameron In her role as manager of resource development and communications at the YMCA, Karen’s duties include overseeing the organization’s fundraising, and marketing and communications strategy. She is a graduate of the University of Alberta and long-time resident of Prince George. In her spare time she enjoys gardening, traveling and walking her dog Zeus in our city’s many beautiful parks.
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Daylight Steps By Susan Clarke, Northern BC Tourism
Short daylight hours in the cold months of winter can make outdoor exercise a challenge – especially on workdays! However, the benefits of vitamin D and endorphins you can get from daytime walks are worth the chill. Don’t overlook what’s outside your front door – or better yet, your office door. Get those grippy boots on and get outside during daylight hours. To get you started, we have listed a sampling of the many in-town walks that are available in northern British Columbia towns:
Terrace: The Millennium Trail starts in downtown Terrace and follows Highway 16 for four kilometres. The paved trail has no elevation gain, so is great for winter walks and even strollers. The Ferry Island trail system is also a good choice if you’ve got a bit more time, and features carvings crafted by local artists Rick Goeyette and Joerg Jung. Smithers: The Perimeter Trail has many access points, so walks can be as short or long as you like! This trail is popular with local residents year-round. Prince George: The downtown core offers many clear sidewalk routes. If you’re keen for a longer jaunt, Fort George Park and Cottonwood Island Parks are close by and their trail networks connect. Mackenzie: Choose a route around the Centennial Loop or down to Morfee Lake for a lunchtime stroll.
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Dawson Creek: If it’s a cold day, the downtown core has a lot of visual interest to distract you from the numbness! Highlights include the Mile 0 Post, Mile 0 Cairn and murals representing the history of the Alaska Highway. Make the grain elevator-turned Dawson Creek Art Gallery and 102 Avenue part of your historic hike. Fort St John: The Energetic City has routes originating throughout the city, which connect to the bypass trail or the awesome trails in Fish Creek Community Forest. Just can’t deal with the lack of traction outdoors? Consider a yoga class in a bright studio, daytime gym workouts, or even indoor walking facilities. To maximize the benefits, see if you can combine exercise and sunshine. Check out your community’s recreation centre for more ideas, or talk to your local schools about what might be offered in your community.
Northern Health Tip: Being active and healthy eating are essential to health. • Enjoy life by combining normal, healthy eating with an active lifestyle, at home, at work, at school and during free time. • How much should I move? Here are Canada’s Physical Activity Guidelines: www.csep.ca/english/view.asp?x=949 • Healthy eating starts with Eating Well with Canada’s Food Guide: www.hc-sc.gc.ca/fnan/food-guide-aliment/index-eng.php • Did you know there are limits to how much you should sit in a day? They are called Canada’s Sedentary Behaviour Guidelines and you can find them online here: www.csep.ca/english/view.asp?x=949
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Foundations Update
Dawson Creek & District Hospital Foundation By Laure Hartwig-Clay, manager of communications and events, Dawson Creek & District Hospital Foundation The Dawson Creek and District Foundation is so blessed. Our community never ceases to amaze us with the support they tirelessly provide. We are the very lucky beneficiary of corporate and community support, without which our dedication to providing the best health care available in our community would be impossible. Since our last update in April 2012, we have had a number of corporate sponsors fundraise on our behalf, including: Peace Country Toyota, Tim Horton’s, Shoppers Drug Mart, Murphy Oil, and Skin Innovations Spa. A number of other organizations also held events to support us, including: the Sportsman Club’s annual clay bird shoot, Chances Gaming Dawson Creek hosted their annual dinner and silent auction, and Encana provided a generous donation. Of course, we also appreciate the ongoing support of the Northern Health employees through our 50/50 draws and payroll deductions. It speaks volumes when staff are willing to contribute to help make their hospital better. Our radioa-thon was a huge success. All combined, our foundation had great support again this year. Walk to Remember Little Lives had their second annual event, which is the event that always brings tears to my eyes. Celina Raaen (pictured) spearheaded this event after losing a child. She wanted to turn her loss into something positive and to help others who had experienced such a great loss. Her brave dedication to helping our foundation raise money so we can provide upto-date care for our little people warms my heart. With the
money raised by her campaign we were able to purchase a temporal thermometer which is the most accurate way to read a temperature, especially on a little person. This thermometer has already been instrumental in saving lives. Words are always so inadequate when it comes to expressing our level of gratitude, but thank you is all we have. So, thank you.
Northern Health Tip: Healthy eating can protect you from disease! Eat more than five vegetables and fruit per day to reduce your risk for: • Heart attack • Stroke • Cancers (e.g. colorectal cancers) Small amounts of quality fats are good for you, but eat less saturated fat to decrease:
• Total and bad (LDL) cholesterol • Risk of cardiovascular disease (heart attacks, stroke, etc.) • Risk of type 2 diabetes
For more information (like food sources for these nutrients), go to: • www.healthlinkbc.ca/healthyeating managingyourcondition/ • www.dietitians.ca/Your-Health.aspx • bcfsg.dietitians.ca/
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Staff Profile:
Jason Farquharson 1) Tell us a little bit about yourself and your role in your community. I’ve lived in the Peace Region all of my life. I grew up in Fort St. John and have lived in Hudson’s Hope, Tumbler Ridge, Taylor. Six years ago, my girlfriend and I moved to Chetwynd to be closer to the rock climbing community. During the day, I am a mental health services worker with Northern Health. For 16 years, I’ve taught karate. Right now, I teach five nights a week – in Fort St. John, Hudson’s Hope, and in Tumbler Ridge. My girlfriend and I also love to snowboard at Powder King (wearing a helmet of course), rock climb and have other outdoor adventures.
2) What are some of the best features of Chetwynd that support your mental wellness? Living in Chetwynd really helps me to live a balanced life. We do a lot outdoors and, within five minutes of our home, we can be deep in the wilderness. We live within walking distance of rock climbing and can hike from home to waterfalls. Powder King is only 45 minutes away and we have enough acreage at home for our three horses. Working in Chetwynd also supports my health. At lunch, I work out at the local recreation centre. It’s an excellent facility and is very convenient. Living in the north has everything that people like us like to do! You can go climbing, hiking, fishing, hunting and more. Everything is within reach for those who live here!
3) What do you do to live a healthy life? I think it’s really important to maintain a balance between your physical health, mental health and your spiritual health. I work hard and I really enjoy training physically and being outdoors. My diet is not perfect, but it’s good most of the time. To balance this, I do take time out for myself. I really enjoy meditating to keep myself in balance. There are a lot of myths out there about meditation. It doesn’t take a lot of time, so it is really easy to make it work with my work, travel, and hobbies. It’s not an hour of sitting in a quiet room by yourself with candles and light music, but just simply finding 10 to 15 minutes in your day to sit quietly without moving and to focus on your breathing and to let thoughts go. It really helps to release tension and you don’t need any special equipment; you can even do it at your desk.
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Challenging the Stigma Peter James - Prince George Citizen
The stigma that continues to surround mental health issues acts as a barrier for those with illnesses, according to Northern Health northwest mental health and addictions services director, Michael Melia. Despite the steps made to better diagnose, treat and prevent mental illnesses in recent years, a societal stigma persists, which often makes it difficult for people to talk about the problems they’re facing with loved ones or medical professionals.
“That barrier of not wanting to talk about it can lead to further challenges,” Melia said. If people with mental health challenges or those in their support network don’t want to talk about it, it can be more difficult for people to access treatment. But if those communication channels are open, people may be more open to trying out different mental wellness techniques to improve their mental health. “I’ve seen some movement toward reducing the stigma,” Melia said. “It’s a slow process, but I think we really have to be committed to going out there and sharing this information.” Information sharing is a key pillar in Northern Health’s ongoing efforts to reduce stigma and educate more people about mental health and mental wellness. Since many people don’t seek formal treatment for some mental health concerns, talking to
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community groups can give family and friends the support tools they need to help their loved ones. In October, Melia visited the small community of Stewart in the northwest to discuss mental health and wellness in an open community session. The dialogue went so well that Northern Health is looking to visit a handful of other communities in early 2014 to bring the messages directly to people who want to hear about it. Melia said Northern Health is also looking to try different ways to provide treatment to give more people the chance to support their mental health and wellness. “We are looking at how we offer people a range of services,” he said. “What we’re finding in the research now, the difference between having face-to-face service or speaking to someone on the telephone or attending a video conference or being in a group setting, is there’s no difference in the outcome.” By offering that full range of services and considering the hours that services are offered, Melia hopes more people will be willing to seek treatment in order to improve their mental health. “What works for me might not work for someone else,” he said. “Some will be quite happy to talk to someone over the telephone, but another person will really need to see someone face-to-face.” For more stories and ideas around mental wellness, visit blog.northernhealth.ca.
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Tips for Healthy Aging By Tom MacLeod, executive lead, elder program, Northern Health People living in British Columbia who retire at age 65 can expect to live, on average, at least another 20 years. Twenty years plus is a long time. With proper planning, a healthy lifestyle and a bit of luck, this time of life can be happy and rewarding. One of the keys to successful aging is to be able to adapt to change. A great athlete can’t expect to compete as they did in their youth, but they certainly can continue to exercise and enjoy athletic challenges. Healthy aging is important. Staying healthy includes improving, preserving and/or optimizing health across the lifespan. This means the whole person: physical, social and mental wellness. Every individual is different, the trick is to continue to find and enjoy interests, activities and people who are important to you. So, what are some practical things that you can do any day – even today – to support your healthy aging? (Guidelines provided are generally for older adults.)
Rip this page out and post it on your fridge for great daily reminders! Eat well Eating Well with Canada’s Food Guide recommends the following for those over the age of 51 years: • • • •
7 food guide servings of vegetables and fruit. 6-7 food guide servings of grain products. 3 food guide servings of milk and alternatives. 2-3 food guide servings of meat and alternatives.
Move daily The Canadian Physical Activity Guidelines suggest the following for those over the age of 65 years: • • • •
Accumulate at least 150 minutes of moderate-to-vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more. It is beneficial to add muscle and bone strengthening activities using major muscle groups, at least two days per week. Those with poor mobility should perform physical activities to enhance balance and prevent falls. More physical activity provides greater health benefits.
Live safely Injury prevention is a key consideration for older adults. A fall and a broken hip can be devastating, so plan for your future. Perhaps the family home with multiple levels, entry stairs, and a long driveway to shovel may not be the best housing choice. Wherever you live, make sure your home is as safe as possible. There are lots of guides to help make your home safer, so ask your health care professional. Bette Davis said old age is no place for sissies and she was right. Even if physical health is maintained, old age is a time of loss. Loss of friends and loved ones can sometimes trigger a depression. If you find the things you have enjoyed most in life no longer have meaning for you (maybe including family, friends, or volunteering), seek help from your doctor.
Medications As we age, we often have to take more medications. In the aging process, the way the body uses medications changes. Changes in the aging body means sometimes medications that have served you well for years may no longer be the best for you. Review your medications with your doctor or a pharmacist on a regular basis. There are many other things you can do to age well, but if you pay close attention to these four, you will be well on your way to aging in good health!
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Older adults may have a decreased need for calories, but their need for nutrients increases. As dietary improvements are made, benefits may be realized immediately!
Physical activity helps us to maintain function capacity, mental health, and manage chronic disease. Being active with others also supports social connections!
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How Can We Help? By Chelan Zirul, health promotions and communications officer, Northern Health
Did you know that if you do a Google search for “health tips,” you will have over one million pages to search through? How can you start to make sense of that much information? And what can you trust? Northern Health and its partners are here to support you to be healthy in your community. Here are some great resources that are available to you today! In one of my previous jobs, I worked with cancer survivors and learned about their experiences in northern B.C. One of the interesting things that I took away from that job is that people care about finding quality information. That is, information that is trusted and true; people value information from a reliable source. Have you ever heard of HealthLink BC (healthlinkbc. ca) ? While it may not be as sexy as the cover model on the front of the magazine at the checkout stand, the online info is written by experts who live and work in this province. It is developed with you in mind. HealthLink BC is a free resource to all British Columbians where you can find non-emergency healthrelated information. You can search healthy lifestyle tips, medications, and symptoms and diseases. All information is medically-approved, so it can be trusted. HealthLink BC is accessible. They have a user-friendly website, and you can talk to a registered nurse (a real person!) on the phone any time of the day or night by calling 8-1-1. Translation services are available for more than 130 languages. They even have an app!
Talk to an expert 8-1-1 is more than just nurses! When you first call, you will talk to a health service representative who will talk to you a little bit about what you are looking for before getting you in touch with the right people.
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• Pharmacists – talk about your medications (available every night, from 5 p.m. to 9 p.m.) • Dietitians – talk about healthy eating and nutrition (available Monday to Thursday from 8 a.m. to 8 p.m. and on Fridays from 8 a.m. to 5 p.m.) • Nurses – talk about symptoms, procedures, or if you really should go to the doctor for that thing (available all day, every day of the year!) You can even call any time of the day or night to learn where the closest health services to you are, including walk-in clinics, travel clinics, or immunizations. No membership required.
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| A Healthier You