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Archive for category: Solutions For Living

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How to Maintain Your Weight This Holiday Season

Holiday dinners, parties and get-togethers full of delicious food, drink and sweets can often call for pants with an adjustable waist band! With a month full of temptations and indulgence it can be difficult to stay on track and many end up gaining weight. We want to help you to put a stop to this and to stay on track with the following article from WebMD that provides 10 tips to avoid holiday weight gain. So please enjoy the holiday season and all it has to offer… but try not to over-indulge.

WebMD:  10 Ways to Avoid Holiday Weight Gain

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Forget Black Friday and Cyber Monday… Today is Giving Tuesday

What do you buy for that person on your list who has everything? Why not the gift of hope for someone who has nothing at all. Consider making a donation to an organization dear to your heart or purchase a charitable gift.  Charitable gifts are available through many organizations such as World Vision and Unicef,  Today is “Giving Tuesday” and what better day than today to start to think about those less fortunate than yourself. After the spending sprees of “Black Friday” and “Cyber Monday” this event comes as a welcome change. “Giving Tuesday” is a day for all to step back, forget about the current stresses of holiday prep and shopping lists and think about those across the globe who are sick, hungry, cold and living without the basic necessities we sometimes take for granted. Many non-profit organizations and registered charities across the world are asking you to take part today on “Giving Tuesday” by giving of yourself resources, money, or time to help someone in need.

For more information on “Giving Tuesday” and how you can give to those in need, please visit www.givingtuesday.ca in Canada or www.givingtuesday.org in the United States.

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The Occupation of Sexuality…

Recently on our blog we discussed the important occupation of sexuality in our post: “Occupation Is: Sexuality.” As issues of sexual dysfunction, or impaired intimacy, can be common for people with disabilities, we wanted to share a valuable resource that addresses just that: The Rose Centre. “The Rose Centre is a charitable organization that focuses on positive representations of love sex and disability. We recognize the multiple barriers to participation in love sex and relationships for disabled people and the lack of positive discussion around disability and sexuality. We also believe that sex and relationships can be fun and enjoyable for anyone. The organization provides programming and events which support this mission and that are open and welcoming to everyone.”

We encourage you to check out their programming and use this resource if and when you need it.

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Top 10 Ways to Survive Dread-cember

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

It was an effective exercise in venting and I feel much better. I wrote my blog on “Dread-cember” listing all the reasons I strongly dislike this month and the holiday season in general. Then, I read it over, accepted my grievances, realized I was being grumpy (albeit honest) and admitted that I don’t want to bring other people down who legitimately love this season.

However, I will equate my problems this month with one word – STRESS.  In one week it all begins…  December is, legitimately, the most stressful month of the year. Shopping and presents, food preparation, cards, socializing, crowds, different schedules and routines, decorations, spending, pressure to buy the right thing for the right person – and not forgetting anyone.

Instead of harping on all the reasons I struggle this time of year, I am going to be productive and offer some practical suggestions for people that also have issues getting through to January. Here are Julie’s TOP 10 TIPS based on my own experiences as a busy mom, but also as an occupational therapist who often helps people to break down tasks into more manageable, and less stressful chunks:

PLANNING – this is everything. Often the stress of shopping is not the shopping per se, but rather the planning beforehand. Who do I need to buy for? What will I get them? When do I need to deliver it or mail it so it is received on time? Spending endless hours in the mall looking for the “right gift” works for some, but for others some planning ahead of time can really reduce the stress of the season.

ORGANIZATION – plan it, buy it, store it, and then cross it off your list. Make separate lists – cards to send, presents to buy, food to coordinate, functions to attend, decorating to do – then set it and forget it. Pull out one list a week, tackle it, and then discard. Repeat.

START EARLY – don’t be a dude (sorry boys) and end up in the mall on the 24th. If you do, say hi to my husband. Seriously though, starting early can really reduce the pressure to get it all done in time. Personally, last year I was done my shopping September 9, and this year I bought my first present in February and was done in August. Soon, I will use Boxing Day to shop for the next Christmas. But being done early lets me focus on other things in December, and allows me to avoid the crowds and chaos on the roads and in the malls.

GIVE BACK – nothing says Christmas more than charity. Think of those less fortunate, donate your time, no-longer used items, or money to those that are less fortunate. Get your kids involved with this by sponsoring a family, sorting through toys they no longer need, or having them come with you when you drop off donations. Have a social gathering and in lieu of a hostess gift, ask for items for the local food bank.

GET OUTSIDE – I agree with this completely. Cold schmold. Put on some layers and get some fresh air. Snow is beautiful, the air is crisp, and getting outside will really assist with de-stressing and avoiding seasonal affective disorders. If it is windy, hit the trails to escape the wind chill. If you are alone, listen to some tunes. Last winter I would always hike with my snow pants on so that if the mood struck, I was freely able to stop for some snow angels (which I do).

MAKE A BUDGET AND STICK TO IT – this world of abundance does not mean we need to live that way. What can you afford? Make a list within your budget, total it, and stick to it. Financial strain is stressful anyway, let alone this time of year when there are high expectations to buy the right gift, that “wow” item, and to think of so many people. Simplify – draw names, play a gift giving game, or just consider “togetherness” and a pleasant meal as your gift to each other. Consider giving people photos you have taken in the year that you can print in larger sizes for minimal cost, or do what we do and make a DVD of the kids from the year set to their favorite music for the grandparents. This year, we realized we have a bunch of Visa points and will be clearing these off to save our bank account.

MAKE IT PRACTICAL – Sometimes the practical gifts are the best. Kid’s activities are expensive and some money towards the hockey skates, dance outfit, or Karate uniform would be appreciated by most parents. Or, everyone needs haircuts, and Mom’s love Starbucks or Tim’s, getting their nails done, a massage, or maybe even a housecleaning service as a treat.

LAUGH – Never underestimate the value of a good laugh. Time with friends, or a good movie can do wonders for the psyche during this hectic time. My favorite holiday movies are Christmas Vacation and Elf, and of course the timeless A Christmas Story. Grab some eggnog or a warm tea, curl up with a blanket and laugh for a while…

SIMPLIFY – try buying things online. They come to your door! Shopping online provides a practical way to compare prices, avoid the crowds, save some travel and search time, and to look around without being bothered. Toys, books, games – these are all great online gifts.

DELEGATE – can anyone help you? Perhaps provide a list of items to your spouse that they can grab on their lunch break maybe for the teachers, bus driver, or the table gifts or stocking stuffers. Do you have a parent that can hit the mall with a list for you? Can the kids help you with stuff envelopes and mailing these? You don’t need to tackle the stress of Christmas alone.

But the biggest thing I think we need to realize is that not everyone enjoys this time of year. For some, it will bring terrible or sad memories, guilt, pressure, stress, financial hardship, anxiety, and loneliness. Respect that not everyone can manage this season as they would like, and if that means you are missing a card, an email, present or phone call from someone you expected to hear from, let it go. We all have different capacities to manage stress, and the holiday season is no exception.

 

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American Diabetes Month: How To Lower Your Risk

November is American Diabetes Month. Diabetes is ranked the 7th leading cause of death in America and affects over 29 million people in the United States. There are many health factors that can lead diabetes including: family history, smoking, lifestyle, diet, weight and even race. The American Diabetes Association has created a way for people to test their risk for diabetes, and provides tips on how to lower risks if these exist. Take a moment to take the test and become informed of changes you can make to improve your health.

The American Diabetes Association:  Type 2 Diabetes Risk Test

The American Diabetes Association:  Lower Your Risk

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Bathroom Safety

To help provide resources for safety during “Senior’s Safety Week” we want to discuss the most dangerous room in the home: the bathroom. For those with limited mobility, or seniors, it is important to consider the fall risks that exist in the bathroom to ensure that people are safely able to go about daily routines. In this episode we will review bathroom hazards and will discuss the many suggestions an Occupational Therapist may make after a home assessment. These might include mats, bars, lifts, benches or even home modifications – of course the solutions will depend on your condition, age, and the layout of your home.

We hope you enjoy this video from our Occupational Therapy Video (OT-V) series and can use some of our tips to stay safe at home!

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Movember Is Here: Embrace the Power of the Moustache

Halloween is over, but for men across the world it’s time to sport another new look: the Movember Moustache.

Movember is an extremely popular movement across the globe which involves growing a moustache for the 30 days of November in an effort to raise money and awareness about men’s health issues, specifically prostate and testicular cancers, and mental health.

Movember began in Australia in 2003 and has gained global popularity ever since. The following video, as part of the global Movember initiative, discusses some common men’s health issues and gives one simple prescription for each.

So if you see someone with an interesting moustache this Movember, congratulate them on supporting men’s health!

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Put On Your Own Oxygen Mask First

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

In celebration of National Caregivers Month we wanted to re-share one of our popular caregiving posts:

If you have ever traveled by air you are familiar with the drill. Instructions on how to buckle and unbuckle your seatbelt, where the life vest is located, emergency exits, and “should cabin pressure change, an oxygen mask will fall from the overhead compartment…passengers should always put on his or her own mask before assisting children, or a disabled passenger”.

I read a mommy blog the other day that called this the “airplane example” and the writer related this to how moms should approach motherhood. Ultimately the message is this: as a mom, put your own health first because you are useless to your kids and spouse if you ignore your own needs. Really, you can’t help a child with an emergency escape from a crashing plane if you pass out helping them with their mask.

While I do agree that mothers (and fathers for that matter) need to consider their own needs in providing for the family, this is also true of people that provide care to a disabled person. My experience is that often caregivers do not really “elect” that role. They are not trained to be a caregiver, and really just try to do their best with the skills and resources they possess. However, where many fall short is maintaining their own health and well-being in dedicating their physical and emotional time to another person: a person with challenging and multiple needs. The job of a caregiver is often 24 hours, and resources don’t often permit, nor does the government provide, sufficient relief from this responsibility. Caregivers are often sleep deprived, suffer from muscle and joint pain in fulfilling their role, and can become isolated and depressed due to the changes they have made to take on these new responsibilities. Sound familiar? This very closely mimics motherhood (especially for new moms).

The answer? Put on your own oxygen mask first. What can you do to breathe easier? What helps you to feel clear-headed, energetic and optimistic? What gives you that ability to stay positive, appreciate and take on your responsibilities with some enthusiasm? The answers are often different for all of us. In the end, figuring out how to wear your oxygen mask first requires you to be honest about your abilities and skills, to utilize the resources available, and to ultimately ask for help if this is needed.

And for us health care professionals? We need to be very careful of the responsibilities we place on caregivers. This is especially true in the medical community where we repeatedly discharge people into the care of family, without family really knowing what the responsibilities will entail. As health care providers our responsibility is always to the client, yet we need to take that extra time to check in with the caregiver, talk about how they are coping and managing and if needed, offer them an oxygen mask.

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Occupation Is: Productivity

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

Remember: Occupational Therapists define the word “occupation” as the way people “occupy” their time. So, for us, this term actually includes all roles involved in living (again, therapy for living, who knew?). In keeping with my theme for October, in celebration of OT month, I will continue to explore the journey of “occupation” from morning to night, highlighting how OT’s help when things breakdown along the continuum that is living.

So far we have slept, gotten up, groomed, dressed and in the last post consumed some food. Now what? Well, this is where the rubber meets the road and we get to be productive. But let’s not put productivity in the “job” box. There are a multitude of ways that people spend their time during the day, all equally important.

For those of us that “work” (in a paid capacity), this often dictates when we leave the house, and requires some kind of commute. When we arrive we need to negotiate our way to where we need to be and the next eight hours (or more) are determined largely by the demands and requirements of others. If we don’t work for money, perhaps our form of meaningful activity is child care, or care giving in general. Parents with disabled kids, or adults with disabled parents, spend a considerable amount of time in this capacity. Maybe we volunteer and that fills our day. For children, meaningful and productive activity are in the form of play or school. For young adults, this too is often education, socializing, or a job that is part time with varying hours. Some people spend their day on hobbies, sports, or exploring creative outlets that are “free time”. Some enjoy reading, and others watching television, going online, or managing the affairs of a household (errands, housekeeping, meals etc).

So you can imagine the issues that are created by a disability. What if you can’t drive, or tolerate public transit and now you are unable to get to work. Some disabilities extend the time required to complete a morning routine, and people with these problems are not able to get anywhere before 10am. Maybe you can get to work (and on time) but your office is not accessible, or your job requires abilities you no longer possess. Or if you suffer from significant fatigue, maybe being able to manage a full day, or the stresses of working, are an ongoing struggle. In your role as caregiver you are required to engage in physical activities of lifting or transferring, or this requires emotional stamina that you no longer have. As a volunteer you defined yourself by the way you were “giving back” and now this has changed. You are left feeling disappointed, discouraged and need to find a new purpose. For children that cannot play and explore their world, they need to learn alternative ways to negotiate and learn from their environment. Or, if productivity is in the form of other outlets, visual, hearing, dexterity or mobility problems can limit one’s ability to engage in those passions. Sometimes, productivity is hindered by many things, including physical, cognitive, and emotional and the barriers in each domain need to be analyzed before problems can be solved.

Again, this is all occupational therapy. For example, when my visually and hearing impaired grandmother was having back problems, I was able to align this with her “productivity” which consists of sporadic computer use and occasional television (both modified to meet her needs). What we discovered was that her significant leaning into the screens to “see” was the root of her problem. We were able to bring her computer monitor closer to her face, make changes to her computer chair, and later designed a cabinet that allowed her to get under the units to prevent leaning. Or, for another client that suffered from significant mental illness, we were able to making significant rehabilitation headway by first re-engaging her in her previous passion for making stained glass. For another client, a business owner, his treatment took the form of setting up guidelines, systems and processes at work that reduced distractions and interruptions so he could effectively work through and resolve priority items. But my favorite story is helping a friend with his neck pain by watching him use his computer. I just told him to stop being a chicken pecker and to learn how to type. Voila, neck pain gone!

The bottom line is that feeling productive and being productive are two of the most important aspects of the human psyche. Just knock something off your “to do list” and see how that feels. To become unable to be productive by virtue of physical, cognitive, emotional or behavioral problems creates a long list of secondary disability that is equally, or even more, damaging than the primary disability in the first place. Productivity following an accident or illness often takes new forms – and modifying ways to play, go to school, work, volunteer, or engage in other meaningful tasks is at the forefront of occupational therapy. Problems with productivity? OT’s treat that.

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Occupation Is: Eating

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

Remember: Occupational Therapists define the word “occupation” as the way people “occupy” their time. So, for us, this term actually includes all roles involved in living (again, therapy for living, who knew?). In keeping with my theme for October, in celebration of OT month, I will continue to explore the journey of “occupation” from morning to night, highlighting how OT’s help when things breakdown along the continuum that is living.

So, we have slept, are out of bed, groomed and dressed. Now what? Typically we head to the kitchen to grab something to eat. Admittedly, I am a terrible cook. And on top of this I am leery of ready-made foods, and think the microwave is the root of all cancer. So, let’s just say I struggle with everything that is meal preparation. Many of my clients struggle with this also, but for much more legitimate reasons…

For most of us, breakfast is typically simple. Cereal, toast, maybe eggs, pancakes, granola or fruit. Lunch slightly more complicated, and dinner is an effort. So what if you have a brain injury and have difficulty planning meals? Or, you cannot drive, or can no longer access public transit so you have problems getting items at the store? Maybe you are on a strict budget and can only get food from a food bank. Perhaps you have food in the house, but your appetite is supressed from medication, depression, or some other physiological or mental illness. The dishes might be too heavy to lift if you have upper extremity problems, or you have one hand you can’t use at all which makes cutting, peeling, and carrying heavy pots very difficult. If you have a special diet, or cannot consume foods by mouth, meals take on another form – pureed, soft, smoothies, Ensure, or even through a feeding tube. If the meal is made, perhaps you just can’t carry it to the table as you use a wheelchair, or cane, and the last time you tried the meal ended up on the floor. If you have tremors, shakes or dizziness, walking carrying anything is a challenge. Once you are at the table with your food, an upper extremity or visual problem might make it hard to get the food onto the fork, spoon, or into your mouth. Chewing could be another problem if you have oral-motor difficulties. Then you have to swallow and choking or aspiration are possible.

Occupational therapy treats all that. We provide strategies and supports to enable shopping, and aids that might help get the groceries into the car, into the house, and into the cupboard, fridge or freezer. Or to improve memory we can help to set up systems that enable people to shop efficiently and effectively, including meal planning, creation of lists, mapping out products in isles, and providing strategies on ways to prevent visual and auditory overload common to most stores. When cooking, occupational therapists look at safety around appliances, provide strategies to reduce bending, standing, or reaching, or even aids to reduce bilateral (two-handed) tasks if necessary. If there are dietary concerns, occupational therapy can provide aids and education, and can work with a speech therapist or dietitian to make people are able to manage nutritional needs. If there are negative eating behaviors, we can treat that through cognitive and behavioral therapy, tracking, and helping people access other resources and programs. For consuming food, there are several devices that we can use to address a visual-perceptual neglect, a dominant hand impairment, and train people how to eat with a prosthetic. We can make customized utensils and splints to bridge the gap between a hand and mouth if the two can’t connect.

Spoken quite simply – occupation is everything that is eating: from planning what to eat, getting the food from the store to the house, preparing this safely, and making sure the food meets the mouth, or the stomach. If these things are a challenge for you, occupational therapists treat that.