November is Falls Prevention Month

Could a fall change your lifestyle?

Every year, many older adults fall. After a fall, many people are unable to live the way they want. They may lose their independence or live in fear of falling again. Falls are not a natural part of getting older. Here are some at-home exercises that will help:

Falls Prevention Workout 1 Seated

Falls Prevention Workout 2

Stand Up To Falls Week 1

Stand Up To Falls Week 2

Stand Up To Falls Week 3

Stand Up To Falls Week 4

Stand Up To Falls Supplementary Exercises

For more support, please visit www.findingbalancealberta.ca or ask your family doctor for a referral to see the Exercise Specialist at the Leduc Beaumont Devon Primary Care Network. 

November is Falls Prevention Month

In Canada, falls are the leading cause of injury among older adults.

According to Fall Prevention Month statistics, over one-third of older adults will be admitted to long-term care after being hospitalized for a fall. Falls in older adults account for $2 billion in annual direct healthcare costs.

Every year, 1 in 3 Alberta seniors will fall.

Take action to reduce your risk.

Falls are the leading cause of injury among older adults. The older we get, the greater the risk of falling becomes. Our bodies naturally change with age, and these changes affect the way we feel, move, and behave. 

• Older adults with muscle weakness are 4-5 times more likely to fall.
• Try to do 30 minutes or more of physical activity at least 5 days each week.
• Walking, dancing, Tai Chi, and cross-country skiing are a few great ways to be active.
  

A fall can have a devastating and lasting impact on an individual resulting in injury, chronic pain and reduced quality of life. Even without an injury, a fall can cause a loss of confidence and a reduction in activities for older adults.

• Older adults with low vision are 2.5 times more likely to fall.
  
• A comprehensive eye exam will test your vision and look for issues like glaucoma and cataracts.
  
• Alberta Health Care covers the cost of eye exams for adults 65 and older.
  

Some medications can also put you at risk of a fall.

• Seniors taking more than 3 - 4 medications are at a higher risk of falls.
  
• Some prescriptions, over-the-counter medications, vitamins, and herbal supplements can increase your risk of falling.
  

These actions can help you prevent a fall and stay independent:

• Learn more about how to lower your fall risk to prevent yourself from falling or falling again.
• Talk with a physiotherapist to get the best walking aid for your needs.
• Exercise to improve your strength and balance.
• Talk with a physiotherapist or our PCN Exercise Specialist about exercise to improve your balance.
• Talk to your health care provider if you are worried about falling, especially if it stops you from being active.
• Do 30 minutes of physical activity five days a week strengthening your muscles can reduce your risk of falling - our PCN Exercise Specialist can provide guidance and exercise routines.
• Keep active to improve strength and balance. 
• Talk with your doctor or health care provider about managing the need to rush to the toilet. Rushing could increase your risk of a fall. 
• Talk to your podiatrist or doctor if you have numbness in your feet; numbness can cause a fall.
• Review your medications, vitamins, and supplements with your pharmacist or doctor yearly or if your prescription changes or new medications are added. 
• Talk to your doctor or pharmacist about medication side effects or causes of light-headedness. Sometimes an adjustment of dosage or type of medication can help.
• Are you sad or have concerns about anxiety or depression? Talk to your health care provider or doctor about how you are feeling.
• Visit an eye doctor yearly to check your eye health. Poor vision or a change in vision can increase the risk of a fall.
• Wear proper shoes, especially outside. Take extra care when walking on snow or ice-covered sidewalks or parking lots. Learn the "Penguin Walk".

Take this online assessment quiz to see if you are at risk of a fall.

Health care providers can print paper copies of this quiz, here.

Learn more at https://www.fallpreventionmonth.ca/

November is Fall Prevention Month

Every year, 1 in 3 Alberta seniors will fall.

Take action to reduce your risk.

Falls are the leading cause of injury among older adults. The older we get, the greater the risk of falling becomes. Our bodies naturally change with age, and these changes affect the way we feel, move, and behave. 

• Older adults with muscle weakness are 4-5 times more likely to fall.
• Try to do 30 minutes or more of physical activity at least 5 days each week.
• Walking, dancing, Tai Chi, and cross-country skiing are a few great ways to be active.
  

A fall can have a devastating and lasting impact on an individual resulting in injury, chronic pain and a reduced quality of life. Even without an injury, a fall can cause a loss in confidence and a reduction in activities for older adults.

• Older adults with low vision are 2.5 times more likely to fall.
  
• A comprehensive eye exam will test your vision and look for issues like glaucoma and cataracts.
  
• Alberta Health Care covers the cost of eye exams for adults 65 and older.
  

Some medications can also put you at risk of a fall.

• Seniors taking more than 3 - 4 medications are at a higher risk of falls.
  
• Some prescriptions, over-the-counter medications, vitamins, and herbal supplements can increase your risk of falling.
  

These actions can help you prevent a fall and stay independent:

• Learn more about how to lower your fall risk to prevent yourself from falling or falling again.
• Talk with a physiotherapist to get the best walking aid for your needs.
• Exercise to improve your strength and balance.
• Talk with a physiotherapist or our PCN Exercise Specialist about exercise to improve your balance.
• Talk to your health care provider if you are worried about falling, especially if it stops you from being active.
• Do 30 minutes of physical activity five days a week strengthening your muscles can reduce your risk of falling - our PCN Exercise Specialist can provide guidance and exercise routines.
• Keep active to improve strength and balance. 
• Talk with your doctor or health care provider about managing the need to rush to the toilet. Rushing could increase your risk of a fall. 
• Talk to your podiatrist or doctor if you have numbness in your feet; numbness can cause a fall.
• Review your medications, vitamins, and supplements with your pharmacist or doctor yearly or if  your prescription changes or new medications are added. 
• Talk to your doctor or pharmacist about medication side effects or causes of light-headedness. Sometimes an adjustment of dosage or type of medication can help.
• Are you sad or have concerns about anxiety or depression? Talk to your health care provider or doctor about how you are feeling.
• Visit an eye doctor yearly to check your eye health. Poor vision or a change in vision can increase the risk of a fall.
• Wear proper shoes, especially outside. Take extra care when walking on snow or ice-covered sidewalks or parking lots. Learn the "Penguin Walk".

Take this online assessment quiz to see if you are at risk of a fall.

Health care providers can print paper copies of this quiz, here.

Learn more at https://www.fallpreventionmonth.ca/

Stand Up To Falls

We have a new class offered at the PCN!

For more information and to register: http://lbdpcn.com/Pages/Event-Details.aspx?EventID=102&EventSeriesID=225&

November is Falls Prevention Month

Stay Independent. Prevent Falls.

2017 marks the 10th annual Finding Balance Falls Prevention campaign.

“Check Your Vision” Week focuses on creating awareness around seniors’ eye health, vision care, and the steps they can take to reduce falls due to changes in their vision. Plan activities to encourage seniors to have their eyes checked by an optometrist or ophthalmologist yearly.

November is Falls Prevention Month

Stay Independent. Prevent Falls.

2017 marks the 10th annual Finding Balance Falls Prevention campaign.

During November 8-14, the campaign will focus it's key messaging on Keep Active:

Keep Active

As you age, it is important to keep active to improve your strength and balance.

Benefits of physical activity

• Keeps bones and muscles healthy and strong
• Improves your balance
• keeps your heart and lungs healthy
• Increases your energy
• Helps you sleep
• Reduces your fear of falling
• Helps reduce the risk of chronic diseases like heart disease and high blood pressure
• Improves memory and attention
• Improves mood and sense of well-being

Suggestions

• Try to do 30 minutes or more of moderate to vigorous physical activity at least 5 days each week.
  • Moderate intensity: you will sweat and breathe harder
  • Vigorous intensity: you will sweat and be out of breath
• If you are just getting started, build up slowly and add a few minutes each day
• Include activities that strengthen both arm and leg muscles
• For strength try wall push-ups, stair climbing or exercises with weights or bands.
• For balance, try standing exercises, Tai Chi
• For endurance, try walking, gardening, dancing, cross-country skiing, or swimming
• For flexibility, try stretching, yoga, or Tai Chi

 
 

Senior's Falls Prevention Month - Virtual Trek Across Alberta

This November’s Seniors’ Falls Prevention month focuses on the ‘Keep Active’ message. In partnership with UWALK, Finding Balance is hosting a virtual TREK across Alberta. Seniors across the province can join the TREK challenge by counting and recording the number of steps they take from November 1 to 30. The virtual TREK challenge begins in Coutts, Alberta and finishes in Fitzgerald, Alberta. The goal is 3,263,500 steps.

Let's take steps together to prevent falls.

You can pick up your free Finding Balance pedometer and passport (while supplies last) at the Leduc Beaumont Devon Primary Care Network office.The passport provides information on how to join, count steps, convert minutes of other activities like biking or shoveling into steps and where to log all steps. Group leaders can log steps for their group or individuals can log their own steps.

#301, 4710 - 50 Street, Leduc AB.

www.lbdpcn.com

For more information on Finding Balance and preventing falls, please visit:

http://www.findingbalancealberta.ca

National Suicide Awareness Week

Did you know? 

There were 3,890 deaths by suicide in Canada in 2009. 2,989 were male. 901 were female.
Men aged 40-60 had the highest number of suicides In Canada with 1361, followed by males aged 20-39 with 892.

Suicide Prevention Primer - Myths & Facts

Supportive Listening:
• Leduc Regional Hub: Tues to Fri 2-6pm, Sat 11am-1pm      (780) 739-LHUB (5482)
• Distress Line (780) 482-HELP (4357)
Local Private Counselling:
• Connelly Counselling (780) 237-3510
• Iasis Psychological Services –www.icanheal.ca (780) 739-0707
• Karunia Counselling –www.karunia.ca (780) 628-3939

Dementia: Signs, Prevention & Treatment

LBD PCN member physician, Dr. Trevpr Byers and LBD PCN Geriatric Nurse, Carla Moore, operate the Leduc Eldercare Consultation Team one day per week out of the Leduc Community Hospital.

The goal of this program is to ensure seniors living in Leduc, Beaumont, Devon, Calmar and Leduc County enjoy optimal health and quality of life while remaining in the community for as long as possible.

The team provides consultation to seniors experiencing the following:

• cognitive/behavioural concerns
• functional decline (falls, mobility issues)
• review of medications
• capacity assessment

Recently Dr. Byers was interviewed by the Leduc Representative about dementia. Please read the article, here: Dementia: Signs, Prevention & Treatment

Frostbite – How To Avoid Getting Bitten And What To Do If You Are

When the temperature drops below 0ºC, blood vessels directly below the skin constrict to protect the core body temperature. When your skin is exposed to the cold for an extended period of time, blood flow to your hands, feet, nose, and ears can be severely restricted. The combination of poor circulation and extreme cold can damage the skin and underlying tissues, which is known as frostbite.

Mild frostbite (frostnip) makes your skin look yellowish or white but it is still soft to the touch. Your skin might turn red during the warming process, but normal colour returns once the area is warmed.

Symptoms of advanced frostbite:

• pins and needles feeling followed by numbness;
• hard, pale, and cold skin that has been exposed to the cold for too long;
• the area may ache or throb;
• lack of sensation; you may not feel it if someone touches you there.

Severe frostbite can cause permanent damage to body tissue if it is not treated immediately. Nerve damage occurs and frostbitten skin becomes discoloured and turns black. After some time, nerve damage becomes so severe that you lose feeling in the affected area and blisters occur. If the skin is broken and becomes infected, gangrene can set in which can result in loss of limbs.

Frostbite may affect any part of the body. The hands, feet, nose, and ears are the most vulnerable.

• If the frostbite did not affect your blood vessels, a complete recovery is possible.
• If the frostbite affected the blood vessels, the damage is permanent. Gangrene may occur. This may require removal of the affected part (amputation).

First Aid for the Person Bitten by frost bite:

Mild frostbite (frostnip) can be treated in two ways:

Passive warming:

·         Shelter the person from the cold and move him or her to a warmer place. Remove any constricting jewellery and wet clothing.  Wrap the person in blankets or reheat by skin-to-skin contact with another person.

·         If immediate medical help is available, it is usually best to wrap the affected areas in sterile dressings (remember to separate affected fingers and toes) and transport the person to an emergency department for further care.

Active warming:

·         This can be done along with passive warming. Soak the affected areas in warm (never hot) water -- or repeatedly apply warm cloths to affected ears, nose, or cheeks -- for 20 to 30 minutes. The recommended water temperature is just above body temperature (40- 42 °C). Keep circulating the water to aid the warming process. Severe burning pain, swelling, and color changes may occur during warming. Warming is complete when the skin is soft and sensation returns.

Once the area is thawed:

·         Apply dry, sterile dressings to the frostbitten areas. Put dressings between frostbitten fingers or toes to keep them separated.

·         Move thawed areas as little as possible.

·         Refreezing of thawed extremities can cause more severe damage. Prevent refreezing by wrapping the thawed areas and keeping the person warm. If protection from refreezing cannot be guaranteed, it may be better to delay the initial rewarming process until a warm, safe location is reached.

·         If the frostbite is extensive, give warm drinks to the person in order to replace lost fluids.

Severe frostbite requires immediate medical attention. While you are waiting for help to arrive begin treating it with passive and active warming.

What not to do:

• Do NOT thaw out a frostbitten area if it cannot be kept thawed. Refreezing may make tissue damage even worse.
• Do NOT use direct dry heat (such as a radiator, campfire, heating pad, or hair dryer) to thaw the frostbitten areas. Direct heat can burn the tissues that are already damaged.
• Do NOT rub or massage the affected area.
• Do NOT disturb blisters on frostbitten skin.
• Do NOT smoke or drink alcoholic beverages during recovery as both can interfere with blood circulation.

When to Contact a Medical Professional

Call your doctor or nurse if: 

• you had severe frostbite;
• normal feeling and color do not return promptly after home treatment for mild frostbite;
• frostbite has occurred recently and new symptoms develop, such as fever, general ill-feeling, skin discoloration, or drainage from the affected body part.

Prevention

Be aware of factors that can contribute to frostbite, such as extreme cold, wet clothes, high winds, and poor circulation. Poor circulation can be caused by tight clothing or boots, cramped positions, fatigue, certain medications, or diseases that affect the blood vessels, such as diabetes.

If you expect to be exposed to the cold for a long period of time, don't drink alcohol or smoke.  Consuming alcohol before you go out in the cold may increase your risk of hypothermia because it increases blood flow to the extremities of the body. You may actually feel warm even though you are losing heat.  Smoking constricts your blood vessels, impairing blood circulation.

Wear suitable clothing in cold temperatures and protect exposed areas. In cold weather, wear mittens (not gloves); wind-proof, water-resistant, layered clothing; two pairs of socks; and a hat to avoid heat loss through the scalp.  Wearing a scarf that covers the ears and nose is also recommended.  Synthetic and wool fabrics provide better insulation. Some synthetic fabrics are designed to keep perspiration away from your body which keep you dry and further reduce your risk.  If you get wet, change into dry clothing as soon as possible. You lose heat faster when you're wet.

When wearing layers of clothing, remove layers if you get too warm (before you start sweating) or add a layer if you get cold.

If caught in a severe snowstorm, find shelter early or increase physical activity to maintain body warmth.

Cherie deBoer is a Registered Nurse at the Leduc Beaumont Devon Primary Care Network.

References;

Health Canada. (2013). It’s your Health: Extreme Cold. Accessed Nov 29, 2013 @ http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/environ/cold-extreme-froid-eng.php

Heller, Jacob. (2012). Frostbite.  Accessed Nov 28, 2013 @ http://www.nlm.nih.gov/medlineplus/ency/article/000057.htm

World Suicide Prevention Day – September 10

September 10th 2013 is World Suicide Prevention Day

Every year on September 10th, the World Health Organization (WHO), as well as other organizations around the globe, observe World Suicide Prevention Day.

The purpose of World Suicide Prevention Day is to:

• raise awareness that suicide is preventable;
• improve education about suicide;
• spread information about suicide awareness;
• decrease stigmatization around suicide.

According to Alberta Health Services data, approximately 3,500 Canadians die by suicide every year, which is only slightly below the number of people who die every year from colon and breast cancer.  Suicide is consistently a leading cause of death in Alberta, with over 500 people lost to suicide in 2011.  Suicide rates in Alberta are higher than any other province in Canada.  Suicides claim more Albertans every year than motor vehicle accidents, AIDS or homicides.  

Risk factors for suicide include:

• previous suicide attempt;
• knowing someone who has attempted or committed suicide (family, friends, school-mates, co- workers);
• family history of abuse;
• local epidemics of suicide (this is called a “contagion” effect);
• mental illness (e.g. depression, bipolar);
• history of alcohol or substance abuse;
• loss (death, job, relationship, pet, etc.);
• feelings of unremitting hopelessness.

Signs that someone might be suicidal:

• direct statements such as, “I’m going to kill myself”;
• indirect statements such as, “everyone would be better off without me”;
• preoccupation with death or dying;
• isolation or cutting oneself off from others;
• marked change in mood – this can either be someone who has been happy and who is now miserable, OR someone who has been very down but suddenly seems happy (can be a sign that they’ve made the decision to kill themselves and are now feeling relieved);
• increased use of alcohol or drugs;
• increase in reckless behaviour (e.g. doing drugs or driving recklessly);
• saying goodbye, giving away possessions (when there’s no logical reason for this);
• obtaining the means to kill oneself (e.g. guns, pills, rope, etc.).

If you or someone you love is thinking about suicide, please contact:

• 911;
• 24 hour Addiction & Mental Health Crisis Response Team: (780) 342-7777;
• Leduc Mental Health: (780) 986-2660;
• The Support Network Distress Line: (780) 482-HELP (4357).

Join the local and global communities in helping to raise awareness about this serious issue 

Crisis Support Centre Breakfast:

The Crisis Support Centre will be having a breakfast in honour of Suicide Awareness week and it will take place on September 10, 2013, which is also World Suicide Prevention day.
The CSC invites you to join them from 7:30am – 8:30am at The Westin Edmonton for a delicious hot breakfast while listening to stories of courage and hope in the face of adversity. By joining the conversation, you can lift the silence and break the stigma surrounding suicide and mental health.

This breakfast raises awareness and funds for the lifesaving services of The Support Network’s Crisis Support Centre.

“Together we can change lives, and save lives.”

Click here for more information on the Crisis Support Centre Breakfast 2013.

Join the Official World Suicide Prevention day 2013 Facebook Event Page 
(co-hosted by the World Health Organization and the International Association of Suicide Prevention)

World Suicide Prevention Day 2013 Facebook page

Suicide affects us all and it is preventable.  Reach out if you or a loved one is experiencing thoughts of suicide.  You can talk to a trusted friend, family member, clergy person, mental health professional. Help is out there if you need it.

Additional Resources:

Canadian Mental Health Association
Crisis Support Centre
International Association for Suicide Prevention
Canadian Association for Suicide Prevention

Sheila Gothjelpsen is a Registered Psychiatrist at the Leduc Beaumont Devon Primary Care Network.

September 10th is National Suicide Prevention Day

Please join the Leduc Beaumont Devon PCN in supporting suicide prevention.  Together we can reduce the number of lives shaken by a needless and tragic death.

Suicide effects all walks of life but certain people are at higher risk. Some risk factors include:

- previous suicide attempt
- family history of suicidal behavior
- feelings of hopelessness or isolation
- mental health disorders
- substance abuse
- life stressors
- past abuse
- school or work problems
- contagion or imitation (the suicide of a friend or exposure to media reports of suicide)
- juvenile delinquency
- living in isolation
- sexual orientation – gay, lesbian and trans-gendered

Warning signs to look for:

- talking about suicide or a plan for suicide
- saying things like “I’m going to kill myself,” "I wish I were dead,”, "I shouldn’t have been born”,
- giving away favorite possessions or making a will
- being preoccupied with death.
- showing a loss of interest in pleasurable activities or things they once cared about.
- personality changes and mood changes.  With drawing from family and friends
- having trouble concentrating, or difficulties with work
- suddenly becoming cheerful after a period of depression (may be the person has already made the decision to escape their problems through suicide)

Centre for Suicide Prevention

If you suspect someone you care about is contemplating suicide, do not be afraid to ask them about it.  You will not be giving them new ideas.  Talk to them and ask how you can help.  Offer hope that help can be found, get involved, become available and show interest and support and support them in seeking out professional support.

If you suspect a friend or family member is at risk of suicide but are not really sure – tell someone about it.  Get help from family, friends, clergy, teachers, counselors, doctors, crisis lines or mental health services or hospital emergency rooms.

In Leduc you can call Leduc Mental Health at 780-986-2660 or the Support Network Crisis Line (24 hours) at 780-482- HELP (4357).

Ledise Mason
Registered Nurse
Leduc Beaumont Devon Primary Care Network