Introduction

• Be Independent Home Care was founded by Alice Lucey and Caitriona O Donovan.

• We are both RGN’s and have spent our careers working in health and social care services.

• Quality of care is at the core of our service with Caitriona holding a post graduate higher diploma in health and safety and Alice a degree in Social Care Work.

• We are both passionate believers that every person has the right to remain in their own home by accessing quality care and support.

Agenda

• Healthy Diet

• Activity/Exercise

• Stress Management

• Sleep Well

Eat Well – What are the Benefits? Take care of your body. It's the only place you have to live. ~Jim Rohn

Positive effect on wellbeing and health

Better Self Esteem

Reduced chances of getting certain diseases, High BP, cholesterol, diabetes

Better coping skills

Positive mental outlook

Overall performance better

A Healthy Balanced Diet

• Eat a variety of foods from five major food groups.

• Avoid/limit foods high in cholesterol and saturated fats – butter, hard margarine, cream, cheese, fatty meats, cakes, biscuits and chocolates

• Increase intake of dietary fibre – swap white to brown

• Try to be less generous with the size of portion you serve up

• Eat slowly so your brain gets the message when you stomach is full– Wait 20 Minutes

A Healthy Balanced Diet

• Drink 8 glasses water daily – dehydration can exacerbate dizziness and increase risk of falls and injury. It also causes tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

• Limit the use of salt, season food with herbs and spices rather than salt

• Avoid too much sugar.

• If you drink alcohol, do so in moderation.

• Increase your calcium and vitamin D intake – crucial nutrients for bone health

Osteoporosis• In Ireland 1 in 3 women and 1 in 5 men over 50 will experience a bone fracture due

to osteoporosis

• One third of women in Ireland consume inadequate calcium. Include 3 servings of calcium rich foods per day. Milk, yoghurt and cheese provide calcium needed for healthy bones and teeth.

• Foods on this shelf, especially full-fat cheese, can be high in saturated fat - so choose lower fat cheese regularly. Have milk and yogurt more often than cheese.

• If dairy products have to be avoided, have calcium and vitamin D enriched soya products.

Balanced Diet & Food Groups

5 Portions

2-3 portions

Use sparingly

3 Portions

6 Portions

Healthy Diet Choices Eat Breakfast – its the fuel to start the day.

Porridge/Berries/Almonds/Honey/Cinnamon Low GI – slow release

Grill, stir-fry or steam food instead of frying

Choose low fat dairy and salad dressings

Try to eat a rainbow of fruits and vegetables every day —the brighter the better. Try a new type of fruit/vegetable every month.

Asparagus (anaemia & fibre), Ginger (inflammation & nausea) Beetroot (blood pressure),Grapes (fibre), Carrots (beta caratene & anti-oxidants),

Avocado (monosaturated fats), Sweet Potatoes (fibre & anti –oxidants), spinach (anti –oxidants).

Tips for Immunity

Beef/Chicken – Protein Blueberries and blackberries – Antioxidant (prevent damage to your body cells or repair damage that has been done) Salmon, mackerel and Sardines (NHS recommend 3-5 servings a week) –

Omega 3 – 50 % reduction in depression rating. Garlic Olive Oil/ Nuts/Seeds – Vitamin E Pinenuts – Zinc Mangos/Oranges/ Melon/Kiwi – Vitamin C

Get Active

Physical Activity• Physical activity is one of the most effective ways of positively influencing

our health.

• Regular exercise can lower our risk of getting serious conditions, such as stroke, heart disease and certain cancers.

• Physical activity can improve balance and reduce the risk of falling.

• Ireland has one of the highest rates of obesity in Europe with more than 60% of the adult Irish population either overweight or obese

Physical Activity• Exercise has a mood-elevating effect. A study of 200 depressed adults

found that those who attended group based exercise did as well as those on anti – depressants.

• A further study of over 65’s found that those that exercised halved their risk of Alzheimer’s disease.

• Cognitive function. What scientists have learned so far is that brain neurons, the special cells that help you think, move, perform all the bodily functions that keep you alive, and even help your memory, all increase in number after just a few days or weeks of regular physical activity

Physical Activity: The Facts

"Exercise is good for your mind, body, and soul."

Improving our health through physical activity is easier than you think – its never too late to start !!

The exercise prescription is 20-30 minutes of moderate intensity aerobic exercise, 3-5 times a week.

The Talk Test !! Breathing a little faster but can still converse !

Physical Activity: Tips

• Check with your GP before beginning any kind of exercise programme or physical activity. Start slowly and build up gradually.

• Find an exercise that you enjoy doing. Schedule exercise at a time when you will actually do it. Remember how shattered you can feel at the end of the day!

• Combine exercise with your daily activities, walk to the shop, cycle to the appointment, take the stairs, jog while your children ride their bikes, or playing football with them.

• Recruit an exercise ‘buddy’ to accompany you to the gym, pool or out walking.

Walking• You can walk anywhere, anytime, either on a treadmill or with no

equipment other than a good pair of shoes.

• Beginners should start by walking five to 10 minutes at a time.

• Gradually moving up to at least 30 minutes per session.

• As you progress, lengthen the time of your walks before boosting your speed or incline.

Exercise without realizing it:

Or Try Something New: Pilates, Yoga, Aerobic and Step Classes, Aqua Aerobics, Dancing.

Manage Your Stress• Stress is a normal, unavoidable part of life.

• The stress response helps us rise to meet challenges. Stress is what keeps us on your toes.

• But beyond a certain point, stress stops being helpful and starts causing major damage to our health, our mood, our productivity, our relationships, and our quality of life.

• People use the term stress to describe the feeling they have when it all seems too much, when they are overloaded and don't feel that they are able to meet all the demands placed upon them.

Physical & Psychological Symptoms•

SLEEP PATTERNS DISRUPTED

IMMUNE SYSTEM DEPLETED

APPETITE CHANGES DIGESTION: IBS/DIARRHOEA/CONSTIPATION

INCREASED HR and BP

BACK AND NECK PROBLEMS & HEADACHES

FEELING UNABLE TO COPE

DECREASED OUTSIDE INTEREST

FREQUENT CRYING

TALK AND SHARE /DON’T ISOLATE

EAT WELL AND GET ACTIVE

JOIN A CLUB/BE INVOLVED

BE REALISTIC/ BE POSITIVE

LOOK AFTER YOURSELF/RELAX

BE ASSERTIVE

HAVE A LAUGH

SLEEP

TOP STRESS-BUSTERS

Sleep

SLEEP TIPS:‘WIND DOWN’ RITUALS – Warm BathKeep your Room cool – 18 degreesBOUNDARIES – TV/Computer 1 hr beforeCAFFEINEEXERCISERELAXATION TECHNIQUESCREATIVE VISUALISATIONMEDITATION/PRAYING

In winter, we naturally sleep more, due to the longer nights. Use this time to catch up with sleep.

Recap of Healthy Behaviours • Exercise

• Drinking alcohol moderately

• Eat five servings of fruit and vegetables per day

• Don’t Smoke

Manage Stress

Get enough sleep

Enjoy your social life

Drink water

Thank You