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:
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!
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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:
What Can You Do To Reduce Your Risk of Infection?
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! Breast milk is the best food to help your baby to grow and develop. It is custom-made by each mother for her own baby, and contains the perfect amount of protein, carbohydrate, fat, vitamins and minerals. Remarkably, as your baby grows, your milk will also change to keep up with your baby’s needs. Human milk is also easier than formula for your baby to digest, which means less mess and fuss!
Breast milk contains valuable antibodies that help prevent disease and may reduce the risk of your baby developing allergies. After birth, your first milk, called Colostrum, offers vital early protection and helps to prevent the growth of harmful bacteria by coating your baby’s digestive system. This early protection is even more important if your baby is born prematurely. Benefits to Mom Research suggests that breastfeeding provides a measure of protection against breast cancer, ovarian cancer and weak bones later in life. Your body uses calories to produce milk, so breastfeeding can help you to gradually lose weight gained during pregnancy. Exclusive breastfeeding may also delay the return of menstruation for at least a little while. Breast milk is always safe, fresh and exactly the right temperature. It’s ready for baby at a moment’s notice, and you don’t have to heat it, boil water, or sterilize bottles. This makes night time feedings a lot easier. Since breast milk is always with you, travelling and shopping with your baby is simpler, with no equipment to carry or refrigeration needed. Breastfeeding Support Breastfeeding is natural, but it may take up to six weeks or longer to establish, so don’t give up! Advice and support are available from your midwife/primary care provider and/or public health unit. They have experience with the challenges you may be facing and will understand how you feel. Everyone can offer encouragement so mothers feel supported to breastfeed anytime, anywhere. The Temagami Medical Centre and Family Health Team welcomes and encourages breastfeeding on our premises. We have a designated breastfeeding area with a special comfy chair available for breastfeeding mothers (provided by the Timiskaming Health Unit). Please feel free to enquire at the front desk. The Temagami Medical Centre and Family Health Team… committed to keeping you as healthy as possible! Picnic and BBQ season bring lots of opportunities for outdoor fun with family and friends, but with the warm weather also comes opportunities for foodborne bacteria to thrive. As food heats up in the summer temperatures, bacteria can quickly multiply.
Pack and Transport Food Safely
Safe Grilling Tips
Outdoor Hand Cleaning If you don’t have access to running water, use a water jug, some soap, and paper towels or consider using moist disposable towelettes for cleaning your hands. Protect yourself and your family and practice safe food handling! The Temagami Medical Centre and Family Health Team ... committed to keeping you as healthy as possible! Most people are fairly healthy, but as we age, we are faced with challenges, choices and risks specifically in relation to food, alcohol, tobacco and inactive lifestyles. Unfortunately, the common result of these choices is obesity, physical inactivity, tobacco use, alcohol abuse and unhealthy diets. All of these things contribute to today’s epidemic of heart attacks and strokes, cancers, diabetes, chronic respiratory disease and other diseases.
The good news is that it’s possible to reduce your risk by adjusting your lifestyle and taking better care of yourself. Self-Care includes:
Is self-care hard to do? Absolutely – some elements definitely are, such as quitting smoking. Small steps in a positive direction are the best way to achieve long-lasting results. If you are a patient of the Temagami Family Health Team and would like to see our dietitian, our mental health worker, our respiratory therapist or one of our primary care providers, please feel free to call the office at (705) 569-3244 to schedule an appointment. Preventative Health Care – the Easiest Way to Protect Your Future! Nobody wants to stay inside when the sun’s shining. So when you’re outside, be safe and protect yourself and your family from getting too much sun.
Sun Safety Tips:
Preventative Health Care – the Easiest Way to Protect Your Future! How does age affect your driving?
Everyone ages differently so there is no hard and fast cut off as to when someone should stop driving. As we age, things like decreased vision, impaired hearing, slowed motor reflexes, and worsening health conditions can become a problem. Aging also tends to result in a reduction of strength, coordination and flexibility which can impact your ability to safely control a motor vehicle. For example:
Check out our Facebook page at www.facebook.com/temagamifamilyhealthteam for exercises and stretches that are important to the daily activities of living and maintaining independence. Safety tips for older drivers: Getting older does not automatically mean a total loss of driving ability. There are many things you can do to continue driving safely, including staying on top of your health. Regular check-ups are critical to keeping you in the best possible driving shape.
Know your limitations: If a driving situation makes you uncomfortable, don’t do it. Many of us voluntarily begin to make changes in our driving practices as we get older by:
If you are a patient of the Temagami Family Health Team and would like to speak to your primary care provider about driving concerns, please call (705) 569-3244 to schedule an appointment. Committed to keeping you as healthy as possible! |
AuthorEllen Ibey Archives
August 2022
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