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Authours: Vesna Mihajlovic & Nicole Schuurman VFMP - UBC Medicine 2015 Presenters:

Who are we? Why are we here? What are we going to talk about?

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)

Hygiene affects:

Health

Relationships

Self-confidence

Productivity

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

SCABIES

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

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

BED BUGS

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.

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

To help prevent and control infections shower with soap once per day!

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

Brush your teeth twice a dayUse a fluoride toothpasteAt least 2 minutesYou can also brush your tongue

Flossmore important than brushing!

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

Main causes of insomniastressanxietydepression

Other causescaffeinenicotinealcoholsleep apnea

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?

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

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

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,

and vegetables42

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

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?

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

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

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)

Cost55

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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)