Authours Vesna Mihajlovic Nicole Schuurman VFMP UBC Medicine

Authours: Vesna Mihajlovic & Nicole Schuurman VFMP - UBC Medicine 2015 Presenters: 1

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 3

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

Head Lice Acanthamoeba keratitis All of these infections can be prevented or controlled by proper hygiene! Swimmer’s Ear Body Lice, Scabies, Hot Tub Rash Diarrhea Pubic Lice Diarrhea Athlete's foot 7

SCABIES

Symptoms None 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 doctor Wash your body before applying lotion Wash clothes and bedding on hot cycle Have 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? 17

Prevent and treat dry skin hold water in your skin and protects it When to apply after showering as 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 with others and better interactions

Brush your teeth twice a day Use a fluoride toothpaste At least 2 minutes You can also brush your tongue Floss more important than brushing!

Check teeth, gums, mouth regularly Don’t smoke or chew tobacco smoke crack or speed See a dentist Lower cost options available!

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Most adults need 7 -9 hours of sleep a night Why do we need sleep? 25

Insomnia: problems falling asleep waking up in the middle of the night waking up too early (and not being able to fall asleep) problem with when 3 times or more per week trouble getting through the day

Main causes of insomnia stress anxiety depression Other causes caffeine nicotine alcohol sleep apnea

Treating it treat underlying cause first then behaviour changes or medication Behaviour changes get up at the same time every morning learn to relax 1 hr to unwind before bedtime go to bed only when sleepy Medication Best 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 31

• Convincing evidence: Vegetables and fruit: ↓Cardiovascular Disease and ↓ Cancer ↑ ↑ Whole grains: ↓ Cardiovascular Disease ↑ Fish: ↓ Cardiovascular Disease 32

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What food group is missing? 34

Servings ½ cup of fresh, frozen, or canned vegetables or fruit 1 cup of raw or ½ cup cooked leafy vegetables 1 ½ small fruit cup of juice 35

Tips Eat 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? 36

Serving 1 slice of bread ½ bagel ½ cup cooked rice or pasta ¾ of a cup hot cereal or 30 g of cold cereal Tips Eat whole grains! 37

Serving 1 cup of milk or soy beverage ¾ cup of yogurt 1½ oz of cheese Tips Drink skim, 1%, or 2% milk low fat and high in vitamin D! Choose low fat cheeses 1 oz of cheese 38

Serving 2½ oz or ½ cup of cooked fish, poultry, or lean meat ¾ cup of legumes ¾ cup of tofu 2 eggs 2 tbsp of peanut butter ¼ cup of nuts 2. 5 oz of meat 39

Have meat alternatives such as beans, lentils and tofu often For a lower saturated fat intake For fibre intake Eat at least two Food Guide Servings of fish each week To reduce risk of cardiovascular disease 40

Benefits of High-Fiber Diet Normalize Lowers Helps bowel movements cholesterol levels control blood sugar levels 41

Soluble Dissolves in water Lowers cholesterol Oats, peas, beans, apples, citrus fruit, carrots, barley Insoluble Does not dissolve in water Increases stool bulk, preventing constipation Whole-wheat flour, wheat bran, nuts, beans, and vegetables 42

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 function Hormone production Good Fats: monounsaturated and polyunsaturated Bad Fats: saturated and trans fats Read food labels! 43

Serving: 2 – 3 Tbsp of oil per day This includes oil used for cooking, salad dressing, margarine, and mayonnaise 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 44

Nutrition Facts Ingredient List 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). 45

Use nutrition facts to compare products and choose the most nutritious one 46

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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? 48

Reduces the risk of Premature death Heart disease Stroke High blood pressure Certain types of cancer Type 2 diabetes Osteoporosis Overweight and obesity Can lead to improved: Fitness Strength Mental health (morale and self-esteem) www. csep. ca/guidelines 49

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! www. csep. ca/guidelines 50

Start low and go slow! Talk to your doctor if you have health concerns For example: Heart disease or joint pain Find activities that you enjoy Exercise with friends 51

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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 53

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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) Pharma. Care Plan (not required for NRT) Cost 55

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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 57

Exercise Eating healthy Getting enough rest Relaxing hobbies Religious or spiritual practices Relaxing music Talk to a counselor Laugh! 58

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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)