Muscle strength is important for bone health, balance and just being strong enough for daily activities, such as climbing stairs or carrying groceries.
 
Regular muscle strengthening has also been shown to help manage blood pressure, blood sugar and blood cholesterol levels, as well as prevent and control heart disease and type 2 diabetes. 
 
Did you know that every decade from the age of 30 we lose 3 to 5% of the muscle mass we naturally have, which causes us to lose muscle function?  The good news is that it’s never too late to get started, even if you’ve never picked up a weight in your life.
 
One of the most talked about reasons for strength training in women is the prevention of osteoporosis.  For most women, bone loss increases after menopause when estrogen levels drop sharply.  In fact, in the 5 to 7 years after menopause, women lose up to 20% or more of their bone density. 
 
Machines are a great option for working on strength because they control the movements, especially if you haven’t trained before – you can work hard with good control. The following machine exercises are ideal for strength training in older adults because they strengthen the biggest muscle groups:

• Seated rows
• Lat pull-down
• Shoulder press
• Leg press
• Assisted chin-up

Aim for two to three sets of eight to 12 repetitions of each exercise.
 
While having big muscles might be what some of us are looking for, it’s the strength that really matters when it comes to functioning well into our older years.  Strength training enables us to maintain a level of strength so we can continue to do the things we love.
 
If you haven’t already done so, stop by the fitness centre in Temagami to check out the new universal weight machine.  Membership is available at a cost of $20 per month for adults, $15 for students and $12 for seniors.  The fitness centre is available 24 hours a day, 7 days a week.
 
Preventative Health Care…
the Easiest Way to Protect Your Future!

Hepatitis is an inflammation of the liver. It can be caused by viruses and can lead to serious health consequences.  There are a number of different forms of the virus, but the most common types of viral hepatitis in Canada are hepatitis A, B and C all of which are contagious.
 
How Do You Get Hepatitis?
The Hepatitis A Virus (HAV) is spread through contact with the feces (poop) of an infected person either directly (person to person, including sexual activity) or indirectly through food or water that’s been contaminated with the virus. Spread through infected blood or blood products has also been reported. There is no medication available to treat Hepatitis A but most people recover on their own. 
 
The Hepatitis B (HBV) and C (HCV) viruses are spread through contact with contaminated blood, but Hepatitis B is also sexually transmitted. Both viruses can lead to serious liver damage, liver cancer and the need for liver transplantation. In Canada, about 600,000 people are living with Hepatitis B and Hepatitis C. 
 
What are the Symptoms?
Not everyone who becomes infected shows symptoms. Regardless of the type of hepatitis virus infection, the symptoms are similar:

• Fever
• Jaundice (yellowing of the skin and eyes)
• Fatigue (feeling tired)
• Loss of appetite (not feeling hungry)
• Stomach pain
• Dark urine
• Nausea
• Vomiting
• Joint pain

 
What Can You Do To Reduce Your Risk of Infection?

• Wash your hands properly before and after preparing and eating food;
• Practise safe sex (such as using a condom);
• Do not share personal materials that may come into contact with blood (such as needles, razors, toothbrushes, nail clippers, etc.)

 
Changing behaviours that increase risk is key to protecting yourself from infection and to preventing the spread of infection to others. 
 
Know Your Status – Get Tested
Preventative Health Care – the Easiest Way to Protect Your Future!

What is the Pneumonia Vaccine (Pneumovax)?
Pneumococcal Disease (PD) is an infection caused by a type of bacteria (streptococcus pneumonia).  When this bug invades the body, it can lead to serious illness, such as pneumonia.  But the bacteria can also cause blood poisoning and meningitis, which is inflammation of the tissues around the brain and spinal cord. 
 
PD bacteria can travel through the air and spread by close contact, through sneezing, coughing or kissing.  It can also be picked up from surfaces and objects.  The most common signs and symptoms are fever, chills, sweat, aches and pains, and headaches.
 
Who Should Get the Vaccine?
People 65 and older and those with conditions that affect the immune system, such as:

• Cancer
• Chronic heart, liver or kidney disease
• Chronic lung disease
• Nephrotic syndrome
• Cirrhosis of the liver
• Alcoholism
• Diabetes
• HIV infection and AIDS
• No spleen or a spleen that does not work properly
• Sickle cell disease
• Now also recommended for asthma

 
About eight out of 10 cases occur in these high-risk groups.  The vaccine protects against 65% of people.  Vaccination also makes the disease milder for those who may catch it. 
 
Five Tips for Reducing Your Risk of contracting PD:
1.            If you are 65 or older or in the risk group noted above, see your primary care provider about getting the vaccine.
2.            Wash your hands
3.            Be active
4.            Get enough sleep, as this can help to keep your immune system strong
5.            Have regular follow up visits with your primary care provider.
 
If you are a patient of the Temagami Family Health Team and would like to have the pneumonia vaccine, please call the office to schedule an appointment.
 
Committed to keeping you as healthy as possible!

DID YOU KNOW…

• One in three adults over the age of 65 falls at least once per year; 
• Falling can cause injury, loss of mobility and independence;
• Falling is the sixth leading cause of death in seniors; 
• Seniors’ falls and injuries cost Canadians $3 billion per year. 

The good news is that falling can be prevented!

FOUR THINGS YOU CAN DO TO PREVENT FALLS:

1. Begin a regular exercise program
   Exercise is one of the most important ways to lower your chances of falling.  It makes you stronger and helps you feel better

1. Have your health care provider review your medications
   As you get older, the way medicines work in your body can change.  Some medicines, or combinations of medicines, even over-the-counter medicines, can make you sleepy or dizzy and cause you to fall.

1. Have your vision checked
   It’s important to have your vision checked at least once per year.  You may be wearing the wrong glasses or have a condition like glaucoma or cataracts that limit your vision.  Poor vision can increase your chances of falling.

1. Make your home safer
   About half of all falls happen at home.  Stop by the Temagami, Great Northern or Haileybury Family Health Teams to pick up a copy of the Independent Living Guide which has an extensive checklist for each room of your home in terms of things you can and should do to prevent falls.

 

The Temagami Family Health Team will be hosting another 12-week Stand Up Program starting in August.  If you are interested in attending or know someone who could benefit, please call the office at )705) 569-3244 to register.  Space is limited so register early!

 

Many falls can be prevented. 
By making some simple changes, you can lower your risk.

What is a foam roller and how can it help to reduce soreness and pain?
A foam roller is a large cylinder-shaped object that is made of high-density foam.  It’s a type of self-massage used to release trigger points or relieve muscle tightness.  Foam rolling can be used as a “mobile massage therapist” to relieve everyday aches and pains, including chronic conditions.  

What are the Benefits?

• Improvement of circulation
• Improved flexibility
• Lengthening of ligaments and tendons
• Release of tight muscles
• Reduction in level of soreness after a strength training work out
• Stretching of areas that are hard to reach using deep pressure massage methods
• Prevention of injuries
• Promotion of an optimal range of spinal motion
• Breaking down of knots found in muscles and reduction of pain

The Temagami FHT will be launching a 6-week Foam Roller Workshop.  From your head, neck and shoulders to your feet, in this workshop you’ll learn simple movements and variations tailored to your specific condition(s) or recovery.  These skills will empower you to a new level of self-care.

These free classes are available to rostered patients of the Temagami Family Health Team.
For more information or to find out when and where the workshop is taking place,
please call (705) 569-3244.

According to the Canadian Physical Activity Guidelines, to achieve health benefits and improve functional abilities, adults aged 55 years and older should accumulate at least 150 minutes of moderate to vigorous intensity physical activity per week, in bouts of 10 minutes or more.  It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week. Those with poor mobility should perform activities to enhance balance and prevent falls. 

As you grow older, an active lifestyle is more important than ever.  Regular exercise can help boost energy, maintain your independence, and manage symptoms of illness or pain.  Exercise can even reverse some of the symptoms of aging.  And not only is exercise good for your body, it’s also good for your mind, mood, and memory. 

There are four building blocks to senior fitness:

• Cardio endurance:  uses large muscle groups in rhythmic motions over a period of time. Cardio workouts get your heart pumping. 
• Strength:  builds muscle with repetitive motion using weight or external resistance from body weight, machines, free weights or elastic bands. Strength training helps prevent loss of bone mass, builds muscle, and improve balance – both important in staying active and avoiding falls.
• Flexibility:  challenges the ability of your body’s joints to move freely through a full range of motion.  This can be done through stretches to keep muscles and joints moving easily so they are less prone to injury.
• Balance:  maintains standing and stability, whether you’re standing still or moving around. Yoga, Tai Chi and posture exercises are all good exercises to gain confidence with balance. 

If you are 55 or older and are interested in participating in these free classes or have questions, please call Rhonda at (705) 569-2636 after 6:00 p.m. Please wear loose, comfortable clothing and running shoes.

These free classes are being made possible with funding from the NE Local Health Integration Network.

The Temagami Family Health Team is launching a 3-week campaign for employees called Paint Your Plate, a workplace project aimed at increased vegetable and fruit consumption. This campaign fits in well with this year’s Nutrition Month theme of Eating Well 9 to 5 – encouraging Canadians to make healthy choices throughout the workday. Paint Your Plate provides employees with strategies and tips to increase their daily vegetable and fruit consumption, and encourages them to be adventurous by introducing new foods into meals.  The goal is to raise employees’ awareness of their vegetables and fruit intake, and inspire them to make improvements by providing resources and support. The Family Health Team is coordinating the campaign with support from the Timiskaming Health Unit (THU).

Staff at the Family Health Team hope to inspire members of the community to make healthy changes to their lifestyle as well. To help encourage our patients to increase the amount of fruit and vegetables they eat, we are opening the contest up to members of the community. Drop in to the clinic the week of March 30th to pick up your scorecard and great resources. Once you return your fruit and vegetable scorecard, your name will be entered for a chance to win a great prize!   

Only 33% of Timiskaming residents eat at least 7 to 10 servings of vegetables and fruit a day as recommended by Canada’s Food Guide. Research has shown that eating seven or more servings of vegetables and fruit a day could reduce cancer rates by 20%, decrease the risk of developing heart disease and stroke, and help people achieve and maintain a healthy weight.

The Temagami Medical Centre and Family Health Team...
working together to keep you as healthy as possible!