Eat Healthier
As you age, your body still requires healthy foods, but you will need fewer calories. Strive to eat fruits, vegetables, whole grains, fish, low-fat dairy and healthy fats. Eat at least five servings of fruits and vegetables each day in a variety of colors. Eat nuts and beans daily along with fiber-rich whole grain bread, brown rice, and whole-grain pasta. Try to avoid fatty meats by choosing lean-meat options like chicken or turkey. Also, you can eat heart-healthy fish a couple of times each week. Add sources of calcium and Vitamin D to your diet like milk, yogurt or cheese. Healthy fats are great options (like olive and canola oils). You can spice up your food to add extra flavoring when cooking. You can seek out healthy choices through your physician or a dietitian.

Consider Dietary Supplements and/or a Multivitamin
Consult your healthcare provider regarding any supplements or vitamins that you would benefit from. There are over-the-counter options that may be helpful in your quest to stay as healthy and strong as possible.

Be Active
Even if you have a diagnosis that impacts your health (like heart disease, diabetes or arthritis), physical activity can still be safe for older adults. If so, this is encouraged and can often help with some of the symptoms related to these conditions. There are local resources available for you to explore exercise opportunities. www.canada.ca/en/public-health/services/publications/healthy-living/physical-activity-tips-older-adults-65-years-older.html

Visit your Healthcare Provider
As a rule of thumb, you should schedule an annual wellness check with your healthcare provider around your birthday. At this visit you can discuss any changes or concerns that you may have, the current medications that you’re taking, and any recommended health screenings or immunizations. The screenings may test your hearing, vision, or other conditions such as osteoporosis or breast or colon cancer. Of course, if you have any concerns about your health you should schedule an appointment with your provider right away. If you need help finding a healthcare provider, the following link can assist you with the search: www.ontario.ca/page/find-family-doctor-or-nurse-practitioner

Limit Your Alcohol
At any age, excessive alcohol consumption should be avoided as it can make you feel depressed, cause trouble sleeping, make you feel physically ill, and cause overall health problems. Older adults should be extra careful because it can interact with medications and increase your risk of falling. One drink is considered 12 ounces of standard beer, 5 ounces of wine, or 1.5 ounces of hard liquor. Older men should limit their intake to no more than 2 drinks daily, and older women to 1 drink daily. (There are variables to this based on other factors, such as weight.)

Prevent a Fall
Falls are the leading cause of injuries in older adults, and in fact, one in three older adults fall each year. There are steps you can take to help prevent a fall as well as exercises that can increase your strength, balance and flexibility. Check with your healthcare provider regarding medications you may be taking that increase your chance of falling. Remove items like rugs from the home that can cause you to trip and fall, and add night lights to help you see better in the dark. You can also install grab bars in the shower and seek out other equipment that may help with mobility. Check out the Government of Canada's website: www.canada.ca/en/public-health/services/health-promotion/aging-seniors/publications/publications-general-public/you-prevent-falls.html

Keep Your Brain Busy
The more you use your brain, the better it works. There are plenty of things you can do to engage your mind like read, do crossword puzzles or play solitaire or Sudoku. Socialization is also a great way to give your brain a boost, so explore social opportunities in your area such as clubs or senior center discussions. You could also volunteer, take a community education class, or even take a college course. Some colleges offer free courses for senior citizens.

Stop Smoking
It’s safe to say that if you’re a smoker, you already know that it’s a bad habit. Many older adults who smoke have been smoking most of their adult life. It’s never too late to quit! You can still reduce health problems, breathe easier, increase your energy and sleep more soundly if you stop smoking. Ask your healthcare provider for help with this. Even if you haven’t succeeded at quitting in the past, you shouldn’t give up hope. On average, most smokers who successfully stop smoking tried 4 times to quit before they gave up the habit. You can access breakitoff.ca  for additional resources.

Speak Up About Your Mental Health
About 1 in 5 older adults suffer from depression or anxiety. Some signs of depression are ongoing feelings of sadness, fatigue, changes in appetite, or losing the desire to do things that you enjoy. Also, you may have difficulty sleeping, feel worried or irritable, or a desire to isolate yourself. Talk to your support network and your healthcare provider if you’re struggling, or if you’re experiencing any of these signs for more than two weeks. Check out www.connexontario.ca for free and confidential health services information for people experiencing problems with alcohol and drugs, mental illness and/or gambling. They are funded by the Government of Ontario, their information and referral service is live-answer 24/7, confidential, and free.

Get Adequate Sleep
It’s important to get enough sleep to feel your best. Older adults should get 7-8 hours of sleep each night. Avoid daytime naps if this keeps you up during the night. You can access css-scs.ca for additional information and tips on how to sleep better. You should contact your medical provider if you have ongoing issues with getting adequate sleep.

We wish our readers a happy and health 2019!

Excellent article from WebMd- click link to go to site directly:
www.webmd.com/osteoporosis/bone-fracture-17/recover-osteo-fracture

When you have osteoporosis, bone fractures are high on the list of concerns. You'll want to take steps, like lifestyle changes and medicine, to help prevent them.
The most common fractures for people who have osteoporosis are in the spine, hip, wrist, and forearm. They each have their own long-term effects, but they do have some things in common.

General Issues
No two fractures are exactly alike. The effects on your life depend on which bone you break and how serious it is. But some things you can expect include:

Pain. This is different for everyone. It might have a ripple effect on your other bones, muscles, and joints as you change the way you do things to try to make it hurt less. Living with pain also can affect your quality of life, sleep, and mood, sometimes leading to depression. Talk to your doctor, who can suggest ways to help.

Problems with movement. Spine and hip fractures in particular can make it hard for you to get around. They affect walking, bending, pushing, and pulling. You can get help by using tools like a cane, a walker, or long-handled reachers.
When you don't move around much, you're more likely to have problems like heart disease, cancer, type 2 diabetes, and mental health conditions, such as anxiety. Your doctor can help you find ways to prevent or treat these conditions.

Emotional issues. It can be tough when things that used to be simple take more time or energy because of an injury -- or you can't do them at all. It may also make it harder to get out of the house, see friends, and get back to your normal social life. All those can affect your relationships. See a mental health professional who can help you manage problems you might have with anger, anxiety, hopelessness, or a sense of lost dignity.
Spinal Fractures When your vertebrae -- the small bones of your spine -- get thin and weak, it doesn't take a fall to break them. They can just start to crumble. And you may not feel any pain when it happens.
Your vertebrae work together to support your body, so a fracture can keep you from bending, leaning, and twisting the way you do every day -- as when you tie your shoes or take a shower. And once you have a spinal fracture, you're more likely to have another one.
If more than one vertebra starts to crumble, you may have a hunched-over posture that gets worse with time. That can cause severe pain and affect your lungs, intestines, and heart.
That's why spinal fractures can lead to many other issues, including:

• Constipation
  
• Lack of appetite
  
• Long-term back pain
  
• Loss of height  
• Nerve damage that causes numbness, swelling, and pain
  
• Pain in your belly
  
• Problems breathing
  

Hip Fractures:
As with spinal fractures, hip fractures affect the way you move and do things for yourself. And once you've fractured your hip, you're more likely to do it again.
Since you may be in bed as you heal -- and not very active -- hip fractures can lead to:

• Bedsores
• Blood clots in your legs or lungs
• Muscle loss
• Pneumonia
  

Your health care team will help you avoid or manage these problems.

Wrist and Forearm Fractures:
These can hurt a lot, but they tend not to have the same far-reaching effects as spinal and hip injuries. But they can still cause problems in your everyday life.
After all, you use your wrists and hands for so many tasks around the house and out in the world. For example, you might find it harder to write, cook, and do basic grooming tasks like brushing your teeth if the pain doesn't go away.

Your doctor or a physical or occupational therapist can help you find solutions to these issues.
WebMD Medical Reference
Reviewed by Brunilda Nazario, MD on May 23, 2018

04 December 2018
OTTAWA 
The Canadian Cancer Society (CCS) welcomes the announcement of the new national framework for palliative care. The framework was released December 4th 2018 by the Minister of Health Ginette Petitpas Taylor. 

CCS believes in guaranteed access to palliative care in Canada. Quality palliative care is an essential part of healthcare, and all Canadians should have affordable access to it. Palliative care provides people with cancer and their families with the care they need, when they want it, in the setting of their choice. 

The national framework for palliative care has identified goals and priorities to shift palliative care policy and programming in Canada, including:

• Palliative care training and education for healthcare providers and other caregivers
• Measures to support palliative care providers
• Research and the collection of data on palliative care
• Measures to facilitate equitable access to palliative care across Canada

Nearly 1 in 2 Canadians will develop cancer in their lifetime and about 1 in 4 will die from cancer, making cancer Canada’s leading cause of death. 

“A strong nationwide response to this growing number of cancer cases is important and the new national palliative care framework is a step in the right direction,” says Kelly Masotti, Director of Public Issues at CCS. “The guiding principles outlined in this new framework will help shift palliative care in Canada to be more person and family-centered to address the diverse needs of Canadians.”

As Canada’s primary source for trusted cancer information, CCS’s services help millions of people access treatment, care, and support, often while they continue to live at home or in a community setting.

About the Canadian Cancer Society
The Canadian Cancer Society is a national community-based organization whose mission is the eradication of cancer and the enhancement of the quality of life of people living with cancer. When you want to know more about cancer, visit our website www.cancer.ca or call our toll-free, bilingual Cancer Information Service at 1 888 939-3333.

For more information, please contact:
Rosie Hales
Communications Specialist
Canadian Cancer Society
National office
Phone: 416 934-5338


Read more: http://www.cancer.ca/en/about-us/for-media/media-releases/national/2018/national-palliative-care-framework/?region=nl#ixzz5a3mFwKGu

Canadians over 50 are representing a growing force of volunteers as the baby boomers retire earlier, and retirement years are becoming almost as long as work years. 

On January 11th 2019, Age Friendly Hamilton is hosting a Senior Volunteer Fair! Click the link for more information: coahamilton.ca/2017/10/01/hcoa-10th-annual-report/

Volunteering is a great way to: 

• Put free time to good use. 
• Meet new people. 
• Cultivate personal growth. 
• Gain new experiences. 
• Take on new challenges. 
• Feel good and build self-esteem. 
• Fulfill the need to be needed. 
• Take pride in sharing your knowledge and abilities. 
• Keep your body active. 
• Keep your mind active. 
• Stay healthy. 
• Have fun! 

What Do You Have to Give? 

• Time 
• Experience 
• Wisdom & Perspective
• Patience and freedom from distraction

 
Not sure what kind of volunteer you’d be? Take the quiz!
https://volunteer.ca/english/index.html
 
Looking for more resources? Volunteer Canada have a page on volunteering and retirement.  
https://volunteer.ca/index.php?MenuItemID=342

​As that busy time of year is upon us, it is important to remember our aging loved ones during this time as we are bustling around. A visit or phone call can often make all the difference as even in a facility, seniors can feel isolated and become withdrawn quickly.  

If you find your loved one is having difficulty participating in the celebrations or you are unable to take them out, bring the celebrations to them. Traditions change as time goes on, but you can also create new ones this season. Talk together about the feelings they are having, as them knowing that someone is listening can help.

If your family member is in a facility, speak with the staff regarding how you can help create a new special memory. They usually have a space set aside such as a private dining room or library so families can have private gatherings. Dad’s holiday “job” may have been to cook the turkey or set the table while Mom does the turnip. The many years of previous memories come back, but now things are different and the transition can be tough for the family member as the traditions now carry on to us as a younger generation.

If you live away from your aging loved one(s), are concerned about them this holiday season or unable to visit as much as you’d like, hiring a caregiver may be something to consider.

At Alert Best Nursing & Home Care, our client’s do become our family, as we are able to personalize care to individual needs and match with the appropriate caregiver no matter where “home” is, whenever you need 24/7.

We also continue to tackle senior isolation, no matter the time of year- so if you know of a senior that needs a friendly visit, please let us know, as we know the holiday's can be tough.          

As beautiful yet cold as our Canadian winters are, we must remember that our elderly loved ones are more sensitive to winter weather. It is important to keep in mind the following tips so we can adjust and prepare their homes as needed for the winter weather that is soon to head our way. 

• Seal windows and doors with weather stripping and caulk cracks to keep out the cold air. 
• Have the chimney cleaned or sealed off if it is not being used.
• Call a local professional to service the furnace and make sure to change filters at least twice per year.
• Make sure all smoke and house alarms have new and working batteries if not hardwired. 
• Set up a winter mudroom inside the front door to prevent tracking in snow and or salt, creating dangerous, slippery areas. Keep gloves, hats, scarfs in the same general location so your loved one can easily find them.
• Keep extra blankets handy for additional warmth in the event of a power outage.
• Make sure there is a battery radio with extra working batteries.
• Stock the pantry! Crackers, trail mix, canned soup, fish and fruit, protein bars, bottled water are always good to have on hand in the event of a winter power outage.      
• Contract a local snow removal company to ensure your loved ones walkway, sidewalk and driveway are kept clear and clean to prevent slips and falls.
• Clean out those closets! It’s important to dress in layers during the winter months as the cold fluctuates. Help by putting away late summer/fall clothing and organizing simple winter wardrobe selections as not to make winter dressing overwhelming.
•  Turn off any exterior water valves. To avoid possible expensive damage and frozen pipes, make sure the valves are turned off and drained.
• Clean out the gutters from fall foliage to prevent build up.  

  
 At Alert Best Nursing & Home Care, we are here to help. Please give us a call if we can be of any assistance getting you or your loved one's home winter ready. 

If you suffer from Chronic Obstructive Lung Disease (COPD), simple tasks can start to feel larger than life. While there is no cure, there are steps you can take to improve your health and quality of life.
​

• Avoid cigarette smoke. If you smoke, quitting is the most important step in treating your COPD. It is also important to avoid second-hand smoke and other air pollutants.
• Practice proper hygiene – especially during cold and flu season. Cold and flu are common COPD triggers. It is important to avoid those with respiratory infections, get your flu shot and wash your hands often and correctly.
• Adopt a healthy lifestyle. Talk to your doctor about how you can adjust your diet and exercise routine to improve your overall health.
• Take your medication properly. Make sure you are adhering to your medicine regime and talk to your doctor or pharmacist if you have any questions or concerns. Using a chamber with your inhaler may help you get the most out of your medication

Tests to Diagnose COPD

Spirometry
Spirometry is the most reliable way to diagnose COPD. It is a simple breathing test that measures the speed and the amount of air you are able to blow out of your lungs. If you are short of breath doing simple tasks, ask your health-care provider about sending you for a spirometry test. Your health-care provider may also refer you for other pulmonary function tests.

Chest X-ray
A chest x-ray may be useful to show some signs of COPD and to rule out other disorders, but should not be used to confirm the diagnosis of COPD.

Oximetry
This test measures the amount of oxygen in your blood using a clip that goes on your finger, toe or earlobe

If you have any questions or concerns about how to best manage your COPD, check out the links below or talk to your doctor or pharmacist.
The Lung Association
Living Well with COPD
Global Initiative for COPD

Top Tips for Winter Walking:

• Be prepared with reflective gear, warm clothing, and non-slip footwear.
• Have your eyes checked yearly. Give your eyes time to adjust to the change in light going from outdoors to indoors. 

• Be aware of and take extra precaution when walking over ice, wet leaves, rain, and snow. Try to walk on clear paths, ask for help, or choose a different route.

During the winter months, many factors can cause a slip, fall, or injury such as fracture. Be safe this winter with these tips and tricks.

​Physical activity is an important part of healthy aging. Walking is just one winter activity to get you moving! Regular physical activity during the winter months could include walking, snow shoeing, or shoveling. Get creative and have fun this winter!
It is important to be prepared for winter walking conditions. Many things can impact your safety while you walk including footwear, balance, medication, distractions, and environmental factors such as temperature and snowfall.

Benefits of walking:

• Improves mental, social, and physical health; balance, posture, muscle strength. 
• Reduces the risk of heart disease, developing high blood pressure, diabetes, and improves bone health to reduce the risk of fractures from falls.
• A good way to spend time with others

Before walking:

• Monitor the forecast and plan ahead. Dress in layers so you are prepared for changing winter weather. Stay warm by wearing a hat, scarf, and gloves. 
• Wear bright or reflective gear so you can be seen by drivers, cyclists, and other walkers.
• Choose warm, stable footwear -- look for well-insulated and lightweight footwear with a 
  non-slip tread sole. 
• Consider a cane or walking poles, use ice grippers on footwear and assistive devices when outside.

 
During your walk:

• Be aware of your surroundings and scan for hazards. Black ice is often not visible to the eye.
• Watch for ice, cracks, and uneven or changing surfaces. Be safe! Walk on designated, and clear paths. Try walking with a friend. Take your time and ask for help if needed. 
• Keep your hands out of your pockets to help stay balanced.
• Give time to let your eyes adjust when going from outdoors to indoors or vice versa.

 
After you walk:

• Assess how you feel. If you are sore, switch to shorter walks and gradually increase your walking time.
• Enjoy a glass of water. Dehydration can make you dizzy, which increases the risk of falling. Drink 6-8 glasses of water each day to stay hydrated.

Helpful Tips:

• Keep your doctor informed of your physical activity level. Medication could increase your risk of falling!
• If you find yourself walking on ice, move slowly and think about your next move. Keep knees loose, shorten your strides, and shuffle your feet. Wet leaves, rain, and snow drifts can be as risky as ice. 
• Once it gets dark outside, you may not be able to see dangers as easily - and dangers such as cars may not be able to see you. Be aware and wear reflective clothing if out at night.
• Take extra care when stepping off the last step of stairs. This is a common place for a fall. Use the hand rail when available for extra support.

 
Enjoy winter walking and be safe!
 
This resource was developed as a collective effort by the Southwest Region (Ontario) Falls Prevention Network (SWRFPN) and may be reproduced for other winter walking fall prevention resources.