W I N T E R 2 0 1 6

A Message from our Executive Director Welcome to the first edition of the Aurora-Newmarket FHT Newsletter. We hope that you will find each issue interesting and informative. As a team, we want our patients to feel involved and engaged in their health care needs and we welcome comments from you. Our website has a complete list of the programs and services that we offer. Keep us in mind when you are on your health care journey. We invite you to suggest topics of interest for future newsletters. We are open to a format that maximizes connection between our team and our patients. We hope that this Newsletter brings us all closer together because ultimately you are our most valued partners. Your feedback is important, so please visit our Website, Facebook Page or email us at feedback@auroranewmarketfht.ca. On behalf of all of us at the Aurora-Newmarket Family Health Team, we wish you a healthy, safe and fun filled winter season. Mary-Jane Rodgers Executive Director What’s in this Issue?

• Winter Safety Strategies • Stress, Depression and the Holidays • Do You Want to QUIT Smoking? • What is the FLU? • Healthy Habits for Holiday Eating

ANFHT QUARTERLY F e e l i n g H e a l t h y T o g e t h e r

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THE ANFHT QUARTERLY Winter 2016

Winter Safety Strategies Winter weather can make it difficult to get outside due to fear of falling on ice or snow. It can be more difficult to get groceries, pick up medications, engage in regular physical activity and get together with friends and family. This impact on our activities can lead to feelings of isolation, low mood and overall inactivity. The following are strategies to overcome the winter weather, remain involved in your usual activities, get your errands done and stay safe:

• If you use a cane, consider adding a retractable spike tip • Don’t have a cane or a walker? Ask for an assessment from the Occupational Therapist to find out what is

appropriate for you • Ensure you wear appropriate boots outdoors with good grip (consider adding boot spikes or grip-ons for more

traction) • Take your time walking, ensure the path is clear and use railings if they are available • Walk with a companion or bring a cell phone • Hire a snow removal service or ask a neighbour or family member to assist with snow clearance and salting to

keep your path clear so that you can get to your car or other transportation option • Carry a small bag of grit or sand in your jacket pocket, to sprinkle when you are confronted with icy sidewalks,

steps, bus stops, etc. • Consider taking a taxi or other ride service if you don’t feel safe driving in bad weather i.e. CHATs, Mobility Plus • If the weather is really bad, consider getting groceries or meals delivered • Join a seniors centre or walking program at a local mall or recreation centre to keep active • If you live in an apartment or condominium building, walk up and down the halls to get your exercise

Local Services Prepared Meals and Grocery Delivery

• CHATs Meals on Wheels (905) 713-6596 • Red Cross Meals on Wheels (905) 830-9565 • Heart to Home 1-866-494-4333 • Vince’s Market (905) 478-8241 – ask for “Home Delivery” • Grocery Gateway (Longo’s) (905) 564-8778 www.grocerygateway.com

Transportation

• York Region Transit, Mobility Plus (905) 762-2112 • Red Cross (905) 830-9565 (medical appointments only) • CHATs (905) 830-0447

Recreation Programs

• Aurora Seniors Centre (905) 726-4767 • Newmarket Seniors Meeting Place (905) 953-5325 • Magna Centre (905) 953-5300 • Stronach Aurora Recreation Complex (905) 726-4770 • Sole Mates Walking Club – Upper Canada Mall

- Submitted by: Maria Borczyk, Occupational Therapist

THE ANFHT QUARTERLY Winter 2016

Stress, Depression and the Holidays: Tips for Coping Some ideas on managing stress over the holiday season from the Mayo Clinic

Tips to Prevent Holiday Stress and Depression When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

• Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season

• Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships

• Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can't come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos

• Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression too

• Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts. Try these alternatives: • Donate to a charity in someone's name • Give homemade gifts • Start a family gift exchange

• Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup

• Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity

• Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Try these suggestions: • Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese or drinks • Get plenty of sleep • Incorporate regular physical activity into each day

• Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm. Some options may include: • Taking a walk at night and stargazing • Listening to soothing music • Getting a massage • Reading a book

Reference: www.mayoclinic.org - Submitted by Joanne Lechowicz, Social Worker

THE ANFHT QUARTERLY Winter 2016

Do You Want to QUIT Smoking?

Let’s talk facts Cigarette smoking is the leading preventable cause of mortality. Smokers who quit smoking reduce their risk of developing and dying from tobacco-related diseases, such as; lung disease, heart disease, kidney failure and cancer. Quitting smoking will improve your overall health no matter how old you are, or how much you have smoked in your lifetime. Only 32 percent of smokers who try to quit seek help and even fewer use the most effective treatments. With the combination of optimal treatment and support your likelihood of being smoke free will increase greatly! Let us help you be smoke free in 2016.

Our goal at the Aurora-Newmarket Family Health is to help you achieve your best health at all stages of your life. It is our practice to ask you about tobacco use at each and every visit, and offer tobacco cessation interventions for those who smoke. This practice has been shown to increase the likelihood of smoking-related discussions and increase smoking cessation rates.

What should you do if you want to quit? Set a quit date Tell family and friends that you plan to quit Anticipate or plan ahead for some triggers/tough times Remove all tobacco products from your car, home or office Talk to your Doctor or Nurse Practitioner about getting help to quit

How can my Doctor or Nurse Practitioner Help? We are able to provide you with advise, one on one support, coping mechanisms, how to manage/decrease your cravings as well as offer medications that will make smoking cessation easier.

How do medications help? There are different options for smoking cessation medication, and each one works in a different way. We can help determine which one is right for you.

What are my options? Book an appointment with your Doctor or Nurse Practitioner to discuss your smoking cessation options. We offer group sessions, one on one counseling and support, phone advice, workbooks and much more. Everyone’s journey to quitting smoking is different, let us help you find what will work for you! Smokers can, and do quit smoking. In fact, today there are more former smokers than current smokers.

Upcoming group session/information night: January 14th, 2016 5:00pm-7:00pm ANFHT Boardroom

Let our front desk team know if you are interested!

- Submitted by Tara Peel BScN, Primary Health Care Nurse Practitioner

Reference: www.cdc.gov/tobacco UpToDate, Wolters Kluwer

THE ANFHT QUARTERLY Winter 2016

What is the FLU?

In Canada, flu season typically occurs between September and April. The flu can be spread up to 6 feet, by droplets after coughing, sneezing and by touching surfaces with contaminated secretions. There are some people that are at higher risk for complications related to the flu. Those groups include: people over 65 years of age, pregnant woman, people with chronic medical conditions (heart disease, cancer, lung disease, diabetes), and healthy children less than 5 years of age.

Most healthy adults can infect people 1 day before symptoms develop and up to 5-7 days after becoming sick. Children may pass the virus on longer than 7 days.

Symptoms start 1-4 days after the virus enters the body, meaning that you can pass the flu to someone else before you know that you are sick.

Prevention: • Get your flu shot!

o FluMist is now available for children between 2-17 years. This is a live vaccine, that is given by nasal spray o If you have received your flu shot elsewhere, please let the office know

• Wash your hands • Cough and sneeze into your arm, not your hand • Stay home if you are sick • Get your rest, eat well and exercise

Treatment: • Antiviral drugs are a second line of defense to treat the flu if you get sick. The flu vaccine is still the first and best

way to prevent influenza • Stay home until the fever has resolved for 24 hours • Rest, drink fluids, and use fever/pain reducing medications as needed

See your Health Care Provider right away if you are experiencing:

• Shortness of breath, rapid or difficulty breathing • Chest pain • Bluish or grey skin colour • Sudden dizziness or confusion • Severe or persistent vomiting • High fever lasting more than 3 days • Low blood pressure

How do I know if it’s a cold or flu? Symptom Cold Flu Fever Rare Usual, high fever 102˙F – 104˙F) Body aches and pains Rare Usual, can be severe Tired, weakness Occasionally, mild Usual, often severe Extreme Fatigue Unusual Usual, early onset Runny, stuffy nose, sneezing Common Common Sore throat Common Common Coughing Occasionally, mild to moderate Usual, can be severe

- Submitted by: Megan Kitchen and Alexandria Kochhar, Registered Nurses

THE ANFHT QUARTERLY Winter 2016

Healthy Habits for Holiday Eating

The holidays are the one time of year when you really want to feel your best, but it may be hard with temptation surrounding you, and the health woes of flu season. Use these tips to maintain a healthy diet, keep active, and stay happy over the winter holiday season:

• Enjoy your must have treats. Promise yourself you will just have a few of your favourites • Be Active! Every minute counts, aim to be active for 30 minutes a day. Scheduling this exercise will

make you feel good and help you to burn the calories from the holiday treats you are likely consuming • Curb your hunger before that holiday party. Have a small, healthy snack before heading out the door.

You will find it easier to make healthy choices if you are not too hungry • Be ready for the food-pushing host! Don’t be afraid to say “no, thank you” • Stop eating when you are no longer hungry. Did you know it takes your stomach on average 20

minutes before it communicates to your brain that you are full? Slowing down your meal can help you avoid over eating

• Alternate water and alcoholic drinks • Get a good night’s sleep! Not getting enough sleep can have an affect on hormone levels – this includes

the hormones that help control your appetite. When these hormone levels are disturbed it can lead to a tendency to overeat as your body is searching for energy, which is most quickly gained by eating

• Eat breakfast everyday, don’t skip meals. Light snacking or some healthy foods can help curb your appetite throughout the day as well

• Get outside, try something new, include your friends or family! - Submitted by Fiona Pearce, Registered Dietitian

Smoking Cessation Counselling: Our next session will be held on Thursday, January 14th , 2016 from 5:00pm to 7:00pm. We will focus on strategies to help you finally kick the habit!

Caring for the Caregiver: We will be holding this program on Wednesday, February 3rd from 1:30pm to 3:30pm. If you are interested in attending this session, please sign up at reception. If you have any questions, please contact Maria Borczyk, Occupational Therapist, at 905-898-2240 ext. 306. Topics covered will include the following:

• Ways to identify caregiver fatigue • Strategies to prevent & decrease stress • Ways to keep yourself healthy • Resources for support

Diabetes 101: February 11, 2016 at 5:00pm 7:30pm

If you have any feedback on this or future newsletter ideas, please email us at: feedback@auroranewmarketfht.ca

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