1 authours: vesna mihajlovic & nicole schuurman vfmp - ubc medicine 2015 presenters:
TRANSCRIPT
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Authours: Vesna Mihajlovic & Nicole Schuurman VFMP - UBC Medicine 2015 Presenters:
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Who are we? Why are we here? What are we going to talk about?
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Personal Hygiene Sleep Hygiene Nutrition Physical Activity Smoking Cessation Stress Management
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1. Brushing your teeth is more important than flossing.
True (T) or False (F)
2. Eating 3 fruits/veggies per day is plenty.
True (T) or False (F)
3. Sleeping in is harmful to your health. True (T) or False (F)
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Hygiene affects:
Health
Relationships
Self-confidence
Productivity
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All of these infections can be prevented or controlled by proper hygiene!
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Head Lice
Acanthamoeba keratitis
Pubic Lice
Body Lice, Scabies, Hot Tub Rash
Athlete's foot
Diarrhea
Diarrhea
Swimmer’s Ear
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SCABIES
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SymptomsNone for 2-6 weeks after infestation Itching, rash, worse at night
Spreads by direct skin-to-skin contact, clothing, and bedding
What to Do:Get prescription for scabicide lotion from
you doctorWash your body before applying lotionWash clothes and bedding on hot cycleHave your household members treated too
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Head, body, and pubic area can be infested
Itchy skin, visible lice/eggs Spread on combs, brushes, towels,
hats, pillows, clothing, direct skin-to-skin contact
What to Do:Get treatment over-the-counter or by
prescription Wash clothes and bedding on hot
cycle
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BED BUGS
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Signs of an Infestation: Grouped, itchy, bites of different sizes Bed bugs or their feces on mattress, box spring
Spread on clothing, furniture, bedding
What to Do: Avoid scratching the area and apply antiseptic
creams and take an antihistamine to relieve itch. Call a pest control company to get your home
sprayed with insecticide spraying.
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Abscess is your bodies response to: an infection (bacteria, parasite) foreign substance (needle, splinter) Pus builds up on the inside may need to be drained by a professional Go to a doctor if: sore bigger than 1 cm across becomes bigger, more painful have a fever there’s a spreading red streak from the sore use IV drugs
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To help prevent and control infections shower with soap once per day!
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What is an easy way to prevent the spread of diarrheal illness?
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Prevent and treat dry skinhold water in your skin and protects it
When to applyafter showeringas needed during the day (especially
hands)
Sensitive skin?watch out for “fragrances”
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Health for your mouth
White teeth look good!Self-confidence and better
interactions with others
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Brush your teeth twice a dayUse a fluoride toothpasteAt least 2 minutesYou can also brush your tongue
Flossmore important than brushing!
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Check teeth, gums, mouth regularly
Don’t smoke or chew tobaccosmoke crack or speed
See a dentistLower cost options available!
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Most adults need 7-9 hours of sleep a night
Why do we need sleep?
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Insomnia:problems with
falling asleep waking up in the middle of the
night waking up too early (and not
being able to fall asleep)problem when
3 times or more per week trouble getting through the day
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Main causes of insomniastressanxietydepression
Other causescaffeinenicotinealcoholsleep apnea
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Treating it treat underlying cause first then behaviour changes or medication
Behaviour changesget up at the same time every morning learn to relax1hr to unwind before bedtimego to bed only when sleepy
MedicationBest for short term use
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• Is based on current evidence
• Communicates amounts and types of food needed to help:• Meet nutrient, vitamin, and
mineral needs that promote health
• Minimize the risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis
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• Convincing evidence:
↑ Vegetables and fruit: ↓Cardiovascular Disease and ↓ Cancer
↑ Whole grains: ↓ Cardiovascular Disease
↑ Fish: ↓ Cardiovascular Disease
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What food group is missing?
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Servings½ cup of fresh,
frozen, or canned vegetables or fruit
1 cup of raw or ½ cup cooked leafy vegetables
1 small fruit
½ cup of juice
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TipsEat at least one dark green and one orange
vegetable each day Why?Have fruit and vegetables more often than
juice Why?Choose prepared items with little added fat,
sugar, or salt Why?
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Serving1 slice of bread½ bagel½ cup cooked
rice or pasta¾ of a cup hot
cereal or 30 g of cold cereal
TipsEat whole
grains!
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Serving1 cup of milk or soy
beverage¾ cup of yogurt1½ oz of cheese
TipsDrink skim, 1%, or 2%
milk low fat and high in vitamin D!
Choose low fat cheeses
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1 oz of cheese
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Serving2½ oz or ½ cup of
cooked fish, poultry, or lean meat
¾ cup of legumes¾ cup of tofu2 eggs2 tbsp of peanut
butter¼ cup of nuts
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2.5 oz of meat
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Have meat alternatives such as beans, lentils and tofu oftenFor a lower saturated fat intakeFor fibre intake
Eat at least two Food Guide Servings of fish each weekTo reduce risk of cardiovascular disease
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Benefits of High-Fiber Diet
Normalize bowel movements
Lowers cholesterol levels
Helps control blood sugar levels
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Soluble Dissolves in waterLowers cholesterolOats, peas, beans, apples, citrus fruit,
carrots, barley
InsolubleDoes not dissolve in water Increases stool bulk, preventing
constipationWhole-wheat flour, wheat bran, nuts, beans,
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We need fat!Rich source of energy Important for carrying fat soluble vitamins Humans cannot make “essential fatty acids,”
which are vital for normal cell functionHormone production
Good Fats: monounsaturated and polyunsaturated
Bad Fats: saturated and trans fats Read food labels!
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Serving: 2 – 3 Tbsp of oil per day This includes oil used for cooking, salad
dressing, margarine, and mayonnaise
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Good Fat Bad Fat
Canola oil, olive oil, sunflower oil
Butter, lard, shortening
Soft margarine with health check symbol
Hydrogenated margarine
Nuts and seeds Ice cream and cheese
Fish Red meat
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Nutrition Facts
Ingredient List
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INGREDIENTS: Whole wheat, wheat bran, sugar/glucose-fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate), minerals (iron, zinc oxide).
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Use nutrition facts to compare products and choose the most nutritious one
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Why is it important?
How much is enough?
How can I fit physical activity into my day?
How do I get started?
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Reduces the risk of Premature death Heart disease Stroke High blood pressure Certain types of cancer Type 2 diabetes Osteoporosis Overweight and obesity
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Can lead to improved: Fitness Strength Mental health (morale and self-esteem)
www.csep.ca/guidelines
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150 minutes of moderate to vigorous intensity physical activity per week
In bouts of 10 minutes or more
Resistance training twice a week More exercise = more health benefits!
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www.csep.ca/guidelines
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Start low and go slow! Talk to your doctor if you have health
concernsFor example: Heart disease or joint pain
Find activities that you enjoy Exercise with friends
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Compared with non-smokers, smoking is estimated to increase the risk of:
coronary heart disease by 2 to 4 times stroke by 2 to 4 times men developing lung cancer by 23 times women developing lung cancer by 13 times dying from chronic obstructive lung diseases
(such as chronic bronchitis and emphysema) by 12 to 13 times
Source: CDC
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Program offers coverage for two treatment options: Prescription smoking cessation drugs:
bupropion (brand name Zyban®) varenicline (brand name Champix®)
Non-prescription nicotine replacement therapy (NRT) products: Thrive™ nicotine chewing gum Habitrol® nicotine patches
Eligibility B.C. Resident Active Medical Service Plan (MSP) PharmaCare Plan (not required for NRT)
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Very common! Can be triggered by
many different factors
Can negatively impact your health
There are many options for managing stress
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Exercise Eating healthy Getting enough rest Relaxing hobbies Religious or spiritual practices Relaxing music Talk to a counselor Laugh!
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1. Brushing your teeth is more important than flossing.
True (T) or False (F)
2. Eating 3 fruits/veggies per day is plenty.
True (T) or False (F)
3. Sleeping in is harmful to your health. True (T) or False (F)
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