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

2.  Who are we?  Why are we here?  What are we going to talk about?

3.  Personal Hygiene  Sleep Hygiene  Nutrition  Physical Activity  Smoking Cessation  Stress Management 3

4. 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)

6.  Hygiene affects:  Health  Relationships  Self-confidence  Productivity

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

8. SCABIES

9.  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

11.  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

12. BED BUGS

13.  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.

15.  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

16. To help prevent and control infections shower with soap once per day!

17. What is an easy way to prevent the spread of diarrheal illness? 17

19.  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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21.  Health for your mouth  White teeth look good!  Self-confidence and better interactions with others

22.  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!

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

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

27.  Main causes of insomnia  stress  anxiety  depression  Other causes  caffeine  nicotine  alcohol  sleep apnea

28.  Treating it  treat underlying cause first  then behaviour changes or medication  Behaviour changes  get up at the same time every morning  learn to relax  1hr to unwind before bedtime  go to bed only when sleepy  Medication  Best for short term use

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31. 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

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

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34. 34 What food group is missing?

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

36.  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

37.  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

38.  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 38 1 oz of cheese

39.  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 39 2.5 oz of meat

40.  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

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

42.  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

43.  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

44.  Serving: 2 – 3 Tbsp of oil per day  This includes oil used for cooking, salad dressing, margarine, and mayonnaise 44 Good FatBad Fat Canola oil, olive oil, sunflower oil Butter, lard, shortening Soft margarine with health check symbol Hydrogenated margarine Nuts and seedsIce cream and cheese FishRed meat

45.  Nutrition Facts  Ingredient List 45 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).

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

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48. 48  Why is it important?  How much is enough?  How can I fit physical activity into my day?  How do I get started?

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

50.  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! 50 www.csep.ca/guidelines

51.  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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53.  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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55.  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) PharmaCare Plan (not required for NRT)  Cost 55

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57.  Very common!  Can be triggered by many different factors  Can negatively impact your health  There are many options for managing stress 57

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

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60. 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)