Vancouver Senior Health: 2014

October 18, 2014

What Can I Do to Reduce My Risk for Cancer?

The new European ‘Code Against Cancer’, launched this week, outlines 12 things that individuals can do to reduce their risk for cancer. Top of the list is tobacco, followed by healthy body weight, avoiding too much sun and alcohol, but there are also several new recommendations — about radon, breast-feeding, and hormone replacement therapy (HRT), and also about vaccinations and organized screening programs. The code was drawn up by the International Agency for Research on Cancer (IARC), the specialized cancer agency of the World Health Organization, with the participation of the European Commission.

Here are the 12 recommendations in point form, or you can read the full article at Code Against Cancer 2014

1) Do not smoke or use any form of tobacco.

2) Make your home smoke-free. Support smoke-free policies in your workplace.

3) Take action to maintain a healthy body weight.

4) Be physically active in everyday life. Limit the time you spend sitting.

5) Have a healthy diet:
Eat plenty of whole grains, pulses (legumes), vegetables and fruits.
Limit high-calorie foods (foods high in sugar or fat) and avoid sugary drinks.
Avoid processed meat; limit red meat and foods high in salt.

6) If you drink alcohol of any type, limit your intake. Not drinking alcohol is better for cancer prevention.

7) Avoid too much sun, especially for children. Use sun protection. Do not use sunbeds.

8) In the workplace, protect yourself against cancer-causing substances by following health and safety instructions.

9) Find out if you are exposed to radiation from naturally high radon levels in your home. Take action to reduce high radon levels. For more information on Radon Gas in Canada

10) For women:
Breastfeeding reduces the mother’s cancer risk. If you can, breastfeed your baby.
Hormone replacement therapy [HRT] increases the risk of certain cancers. Limit use of HRT.

11) Ensure your children take part in vaccination programmes for:

Hepatitis B (for newborns).
Human papillomavirus [HPV] (for girls).

12) Take part in yearly cancer screening programmes for:
Bowel cancer (men and women)
Breast and Cervical cancer (women).

More information on the risks associated with Radon Gas RADON GAS RISK IN VANCOUVER

Excerpts from:

www.medscape.com

cancer-code-europe.iarc.en
www.healthlinkbc.ca/healthfiles

www.hc-sc.gc.ca/ewh-semt/radiation/radon

July 13, 2014

SUMMER’S HERE AND WE ALL NEED TO PAY ATTENTION AND STAY HYDRATED

The weatherman says the temperatures are going to get into the 30’s this week so we all need to drink plenty of fluids so we don’t get dehydrated. The Lower Mainland is blessed with gorgeous sunny days this month, but as the temperatures reach 30 degrees Celsius, we can easily become dehydrated. For many people, especially seniors, hot weather can be very dangerous and even deadly. Hot weather can lead to body water loss, dehydration and heat stroke and more than 300 people die each year from heat-related illnesses. Studies show that most people, particularly seniors, do not drink enough fluids. They also may be taking medications such as diuretics for high blood pressure which cause additional fluid loss. A recent study of healthy retirees found 8% had moderate dehydration and 33% had chronic, mild dehydration.

Here’s a few pointers to stay safe in this unusually warm weather:

Keep Hydrated: The most important thing for seniors to do during hot weather is to keep hydrated. Drink plenty of fluids such as water but avoid diet sodas, coffee, tea and alcohol as they dehydrate the body even more.

Water is the best fluid replacer. Drink cool water because it’s absorbed faster and we’ll usually drink more of it because it’s more refreshing and tastes better. Try drinking fruit juice diluted with plain water or sparkling water for a refreshing lift. Drinks with electrolytes are an excellent option to keep our bodies strong and hydrated.

Eating water-rich foods such as watermelon, cantaloupe and grapes also supply valuable extra fluids. Homemade fruit slushies are also good for hydration (but avoid the sugar-filled, commercially-prepared slushies like the ones you can find at 7-11). Try to eat as normally as you can, but eat more cold foods like salads and fruits. *Seniors who are on fluid restrictions or have epilepsy, heart, kidney or liver disease, or have problems with fluid retention should consult their physician before increasing their fluid intake.

Slow Down: Limit your strenuous activities and reschedule them to when the weather will be cooler. If you must do strenuous activities, do them early in the morning before 8:00 am. To prevent dehydration during prolonged physical activity when it is hot, consume fluids regularly during the activity and drink several glasses of water after the physical activity.

Stay Cool: Cooling showers and baths can help keep your temperature down but avoid taking a cool shower immediately after coming in from the hot weather as it can result in hypothermia, especially for older adults. Splash your face and the back of your neck with cool water several times a day. Wear a loose, damp cotton cloth or scarf on the back of your neck and keep refreshing it in cold water throughout the day.

Be aware of the symptoms of heat-related illness:

Heat Stroke (aka ‘sun stroke’) is an extremely serious, life-threatening situation. Symptoms to watch for include hot body temperature, dry or hot red skin, changes in consciousness, and vomiting. If you or someone you are caring for is suffering from Heat Stroke, you must immediately cool the body. Immerse the over-heated person in a cool bath (water should be cool to the touch, not freezing cold), or wrap wet sheets around the body and fan it. Watch for signs of breathing difficulties. Keep the person lying down and continue to cool the body any way you can. If the victim refuses water or is vomiting or there are changes in the level of consciousness, do not give anything to eat or drink and CALL 9-1-1 immediately.

Heat Exhaustion is caused by doing strenuous exercise or physical labour in the hot weather. The person's face will be pale or flushed with heavy sweating and possibly nausea and dizziness. If someone you know is exhausted, has a headache or is exhibiting these signs, move them to a cool place and call 9-1-1. Apply cool, wet cloths, fan the person and give them small amounts of cool water to drink slowly.

Heat Cramps are muscular cramps in the legs or abdomen that signal the body has lost electrolytes and fluids due to exposure to high heat and humidity. Drink an electrolyte-enhanced drink like Gatorade or Powerade, or you can make your own. Mix together in a tall glass: 2 squeezed Lemon halves, 2 squeezed Orange halves, a squirt of Honey, 4 shakes of Salt, and then fill the rest of the glass with cool water and enjoy. Other recipes can be found at http://tinyurl.com/8yqxehx

PLEASE ALSO REMEMBER OUR PETS NEED TO STAY COOL AND HYDRATED TOO

Every year dogs suffer and die when their guardians make the mistake of leaving them in a parked car, even ‘just for a minute’. On a 25° C (78° F) day, the temperature inside a parked car can soar to 38-48° C (100-120° F) degrees in just 5 minutes, and on a 30° C (90° F) degree day, the interior temperature can reach as high as 70° C (160° F) degrees in less than 10 minutes.

Parked Cars Are Deathtraps for Dogs! Animals can sustain brain damage or even die from heatstroke in just 15 minutes. Beating the heat is extra tough for dogs because they can only cool themselves down by panting and by sweating through their paw pads.

Watch for heatstroke symptoms such as:

Restlessness, excessive thirst, thick saliva, heavy panting, lethargy, lack of appetite, dark tongue, rapid heartbeat, fever, vomiting, bloody diarrhea, and lack of coordination. If a dog shows any of these symptoms, get him or her out of the heat, preferably into an air-conditioned vehicle, and then to a veterinarian immediately.

If you are unable to transport the dog yourself, take him or her into an air-conditioned building if possible and call the BC SPCA Call Centre: 1-855-6BC-SPCA (1-855-622-7722); Tell them it is an emergency!

We hope this brief review of the benefits of hydration and risks associated with dehydration have been helpful. Be prepared, drink plenty of fluids and enjoy a safe and healthy summer.

April 06, 2014

Cancer Awareness

Every April the Canadian Cancer Society promotes cancer awareness and raises money for research through its Daffodil Month. With that in mind we thought it would be a good time to post a blog on cancer awareness for our readers.

Myths:

x a cancer diagnosis is a death sentence.

x cancer is contagious.

x no one in my family has had cancer so I am not at risk.

x there is nothing I can do about cancer – if it’s in the cards then I’m destined to get it.

Facts:

o the likelihood of dying from cancer in Canada and the US has dropped steadily since the 1990s. Five-year survival rates for some cancers (such as breast, prostate, and thyroid cancers) now exceed 90%. The 5-year survival rate for all cancers combined is currently about 66%.

o cancer is not a contagious disease that easily spreads from person to person. There are certain viruses (HPV) and bacteria (H. pylori) that can be passed from person to person that lead to diseases that can cause cancer, but the cancers these bacteria or viruses may cause cannot be passed from person to person¹.

o most cancers are caused by genetic changes that occur throughout our lifetime as a natural result of aging and exposure to environmental factors (e.g. sunburns, cigarette smoke or excessive alcohol use). Lifestyle factors such as a balanced diet and regular exercise have been shown to have a significant influence on reducing our risk of developing cancer.

o there is a lot that can be done at an individual, community and policy level, and with the right strategies, a third of the most common cancers can be prevented.

o every 3 minutes another Canadian is diagnosed with cancer so the more we know, the more we can face a new diagnosis with the confidence and hope that knowledge brings.

Prevention:

The way in which we live and work, and our lifestyles, influence our general health and quality of life. Proven methods to reduce your risk of developing cancer (as well as many other diseases associated with ageing like heart disease) include:

Stop Smoking and avoid exposure to second-hand tobacco smoke. Tobacco use, the most common risk factor, is linked to 71% of lung cancer deaths and accounts for at least 22% of all cancer deaths. Based on current trends, tobacco use is estimated to kill one billion people in the 21^st century.

Drink within moderation. Alcohol is a known risk factor for cancer. It is strongly linked with an increased risk of cancers of the mouth, pharynx, larynx, oesophagus, bowel and breast, and may also increase the risk of liver cancer and bowel cancer in women.

Men should drink no more than 21 units^* of alcohol per week, no more than four units in any one day, and have at least two alcohol-free days a week.

Women should drink no more than 14 units of alcohol per week, no more than three units in any one day, and have at least two alcohol-free days a week.

Pregnant women or women trying to conceive should not drink alcohol at all. If you do choose to drink, to minimise the risk to the baby, do not drink more than 1-2 units of alcohol once or twice a week and never get drunk.

For men over 40 and women past menopause, it is thought that drinking a small amount of alcohol helps to protect against heart disease and stroke. The exact amount is not clear, but it is a small amount. So, do not exceed the recommended amount of alcohol as described above in a mistaken belief that it may be good for the heart.

Red wine, in moderation, has been reported recently to be good for our cardiac health. The resveratrol in red wine is an antioxidant which may help prevent heart disease by increasing levels of high-density lipoprotein (HDL) cholesterol (the "good" cholesterol) which is thought to protect against arterial disease and reducing low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) and prevent blood clots.

*One unit of alcohol is 10 ml by volume, or 8 g by weight, of pure alcohol. For example: One unit of alcohol is about equal to:

half a pint of ordinary strength beer, lager or cider (3-4% alcohol by volume); or

a small pub measure (25 ml) of spirits (40% alcohol by volume); or

a standard pub measure (50 ml) of fortified wine such as sherry or port (20% alcohol by volume).

There are one and a half units of alcohol in:

a small glass (125 ml) of ordinary strength wine (12% alcohol by volume); or

a standard pub measure (35 ml) of spirits (40% alcohol by volume).

Maintain a healthy weight. Overweight and obesity is increasing globally at an alarming rate, including among children and adolescents. Being overweight is strongly associated with increased risks of bowel, breast, uterine, pancreatic, oesophagus, kidney and gallbladder cancers. Rising rates of obesity will lead to increased cancer rates unless policies and actions are taken to improve people’s diets and levels of physical activity. Start early by educating your children to enjoy a healthy balanced diet and please also remember that we must not over-feed our pets if we love them. A slim dog is a healthy and happy dog.

Exercise Regularly. We all know we are supposed to exercise for at least 20 minutes, three times a week, but some of us find it challenging to find the time or an activity we truly enjoy. If you do not enjoy your current exercise routine (e.g. gym membership or running club), then look for something new and exciting that you will enjoy. The point is to do it, so find something you will look forward to, not something you dread and make excuses for.

Create a Family Recreation Plan so you can all get out and exercise together regularly; look for something that can be enjoyed by all ages. Recreation is not limited to sports like skiing which can be expensive for families, recreation can be anything that is fun and includes exercises to increase our heart rate and strengthen our bones and muscles. Spring is the best time to renew your love for the great outdoors along with your love for your family; get outside and take your loved ones with you.

Fun recreation can include some tried and true games for all ages, or newer more modern activities:

create a neighbour league (kickball, wiffle ball, etc.).
family bike rides – pack a picnic and make it a day trip of it – get out and explore this beautiful country we are so blessed to live in.
nature walks – go explore your own city and surrounding areas (make it a treasure hunt so the younger kids will have something to occupy their minds and focus their energy on).

Geocaching www.geocaching.com (fun for all ages, even children as young as 7 or 8 enjoy this popular new form of treasure hunts).
put a large map of your city and province up on a wall and get everyone in the family involved in a weekly or monthly adventure: take turns picking a new destination and a new activity.

April = Exploring the Britannia Mine,
May = Biking the Baden Powell Trail,
June = Kayaking in Indian Arm,
July = Spot the Spirit Bear in the Princess Royal Island, etc.
… for more great trip ideas check out www.hellobc.com.

Make it fun and your may not even notice you’re exercising.

Remember when we used to just go out “to play”, we need to get back to that mentality. Recreation is particularly important for children in promoting inclusion and quality of life: it increases self-esteem and confidence; gives people the opportunity to make their own choices; provides satisfaction, enjoyment and pleasure; enables individuals with autism to become involved and feel like a part of their community; provides the opportunity to gain and develop new contacts and friends; reduces children’s reliance on parents and other adults; increases independence which leads to increased opportunities; and of course it improves our physical and mental health.

Cancer Diagnosis: Now What?

If you are diagnosed with cancer it can be very frightening and the best thing to do is to educate yourself about your cancer and what your options are. Please do not postpone having a routine exam or diagnostic test because you are afraid of potential bad news. Ignorance is not bliss; knowledge is power.

Do not be afraid to request a second or third opinion, and if you feel your diagnostic or treatment process is not progressing fast enough, be the squeaky wheel! Delaying your treatment by even a few weeks might affect your prognosis. Remember, early detection is more likely to lead to successful treatment.

Get the facts about your cancer diagnosis. Click here for a list of valuable questions to ask your doctors.

Have a support team of friends and family who can be with you through your tests and possible treatments. Don’t be alone, allow people who care about you to support you – they likely don’t know what to do or how to help, so if you ask for support they’ll be thrilled to be able to do something for you.

Make plans and discuss your health issues with your family and employer.You may need to take some time off if you require treatment.

Find a coping strategy that you’re comfortable with. Click here for tips on coping. Some people find support groups helpful, while others prefer a more private approach. If you are not comfortable joining a group, call your local cancer society and ask if you can be referred by email to a cancer survivor; you mind find it easier in the beginning to sharing your thoughts and feelings with someone who has been in your shoes.

Stay positive. Obviously this is easier said than done, but it has been proven to effect the way our body responds to the disease process. Do what you need to do for you whether it be finding quiet time each day to meditate or planning a family holiday. As they say, “Laughter is the best medicine” and it does help. Laughter triggers the release of endorphins which strengthen your immune system, boost your energy, diminish pain, and protect you from the damaging effects of stress. Best of all, this priceless medicine is fun and free.

If you feel overwhelmed, reach out for help. Turn to friends, family, and clergy for personal support, whoever you feel most comfortable with; and don’t overlook the resources available through your local hospital and cancer society. Some helpful links can be found at the end of this article.

How to help:

There are many different ways you can help in the fight to find a cure for cancer, here are a few ideas:

♥ make a personal donation here.

♥ become a corporate sponsor.

♥ order greeting cards or buy a CCS lottery ticket.

♥ join an event in your area like Daffodil Month, Cops for Cancer, Relay for Life, or many more.

♥ be a volunteer.

♥ donate blood; find a donation site in your area or book an appointment online.

Research Accomplishments:

Thanks to the donations of generous Canadians we have come a long way in understanding cancer as a disease process. Someone diagnosed with cancer today has a much better prognosis due to better treatment options and improved prevention and risk reduction strategies. Over 60% of Canadians diagnosed with cancer will survive at least 5 years after their diagnosis; in the 1940s, survival was about 25%.

Recent milestones in local cancer research have led to significant reduction in the risk of breast cancer for women at increased risk for breast cancer (65% reduced risk with exemestane drug therapy)² and a trial at Queens University found that men with prostate cancer who are treated with intermittent courses of androgen-suppressing therapy live as long as those receiving continuous therapy. The results are expected to change current treatment protocols and reduce some of the side effects of hormone therapy, including impotence.

We have made tremendous strides in cancer research in the past two decades which have directly led to improved health outcomes for Canadians. We encourage everyone to get involved and donate to cancer research in Canada.