PRESENTATION AT THE 2007 ANNUAL MEETING OF THE FEDERAL SUPERANNUATES NATIONAL ASSOCIATION

Myriam Jamault

Public Health Nurse

City of Ottawa

Ann Nowak

City of Ottawa

Judy Bedell

Director

Good Companion Support Services

 INDEPENDENT LIVING:                           A QUALITY LIFE AT HOME

Think of things that fulfill your life’s dreams, ambitions and desires. Chances are that they will fit into one of three categories: happiness, longevity and independence.  Attaining these depends largely on one factor, your health.

Although the risk of disease and disability clearly increases with advancing age, poor health is not an inevitable consequence ageing.  Much of the illness, disability and death associated with chronic disease are avoidable through known prevention measures.

People say over and over that they would give almost anything to have good health, yet they avoid making some of the key lifestyle changes needed to gain and maintain good health.

The following information and guidance to resources can assist one to make healthy choices.

Five basic principles apply:

·        Take charge

·        Eat well

·        Stay Active

·        Prevent falls

·        Stay connected

1. Take Charge:

While following doctor’s orders, inform yourself through asking questions, such as ‘why was the test ordered? What did they find? What is the current or new prescription intended to do?’

Seek your doctor’s advice on: diet, smoking, screening tests, e.g. blood sugar, bone density, injections required/recommended, etc.

Research relevant health topics thoroughly yourself.

2. Eat Well:

Good nutrition helps people look, feel and perform better.  It reduces the risk of chronic diseases.  Conversely, being overweight has greater negative impact as one age.

Of course, food choices are ingrained since childhood by culture and this has to be faced.

As one ages, the caloric requirements go down.  Key ingredients for the diet are calcium, Vitamin C, Vitamin D, Omega 3, Echinacea and folic acid.

Make a food list before going to the supermarket to reduce impulse choices.

Check food labels for nutrition facts, ingredients and nutrition claims.

Drink 8 glasses of water a day. Conversely, coffee and alcohol dehydrate one.

3. Stay Active:

It is never too late to be active.

Physical activity is a key pillar for maintaining independence. (Sixty percent of older adults in North America are inactive.) It reduces obesity, risk of heart disease, osteoporosis, stroke, premature death, etc.

After the age of 55, in the absence of regular activity, muscle mass declines by 40-50 percent.  The result is lower mobility and reduced capacity to perform those movements basic to life.

It is, however, never too late to begin. Older adults get much of the benefit acquired by their younger peers if taking up flexibility and strength training, plus relief from stress.

The target should be 30- 60 minutes per day, five days per week.  Endurance activities can be such as walking, swimming, cycling, dancing. Complementing this should be strength and balance activities, which will reduce the risk of falling and similar accidents. In addition, stretching/flexibility exercises will enhance mobility for everyday activities.

Start slowly and listen to your body.  Check with your physician for any specific restraints.

Make a commitment and track your progress. Set realistic albeit challenging targets.

Choose activities that you enjoy.

Integrate exercise into your lifestyle by parking a little farther way, using the stairs, etc.

4. Preventing Falls:

Falls are preventable. Unfortunately, on the average one in three seniors falls each year, resulting in injury, reduced quality of life and even death.

In and around the home one can take measures such as handrails, adequate lighting, keeping paths clear of snow, etc. At the same time, avoid risky behaviour such standing on a chair.

Be ready to use safety devices such as a cane with an ice-pick point in winter.

5. Staying Connected:

Stay in touch with family, friends and social networks.

Consider ways to keep engaged in one’s community.

Stimulate the brain through continuing to learn.

Have a positive outlook and manage stress appropriately.

If and when needed, look for support for one’s own responsibilities as a caregiver.

Helpful Booklets

Step Up and Be Counted

      City of Ottawa (ottawa.ca)

      Public Health Dept.

A Guide to Preventing Falls

      Ontario seniors’ Secretariat

      (1-888-910-1999)

Canada’s Physical Activity Guide

   For Older Adults

      (1-888-334-9769)

Canada’s Food Guide

      Health Canada

      Publications

      (1-866-225-0709)

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