Stephen Covey, a distinguished businessman, author, and educator, gave us this advice: “Begin with the end in mind.”  He recommends taking time to think about how you want the future to look.  Working backwards from that vision you can more easily see the necessary steps to get there. It is a great tool that can be used in many situations.

Let’s take a few minutes to think about how it applies to our health.  25 years from now, how old will you be?  And just how healthy do you want to be at that age?  Do you hope to be well and active, strong, fit and enjoying life? How do you imagine your flexibility, energy, joint pain, and memory? Does the future look bright? And are you on the right track to get there?

Many researchers have proven that the health decisions we make now, and over the next 25 years, can impact our future wellbeing.  If you plan to have a healthy future, here are seven steps you should start taking now to help reach your goal.  Even small steps can make a big difference over time.

1. Exercise for your heart:
   Heart attacks and strokes will definitely get in the way of your future health goals.  To help prevent them, research shows that the best thing you can do is move in a way that increases your pulse to your “target heart rate”.  Exercise (like walking, skiing, dancing, rowing, biking etc.) is recommended at least 30 minutes, 5 times a week.  This 150 minutes per week also benefits your weight and your mental health and reduces your chances of type 2 diabetes.  Don’t skip this strategy!
   
   
2. Weight lift for your bones:
    If your long-term health plan includes being strong and moving easily, include some regular resistance training.  You don’t need to become an Olympic weightlifter; you can achieve a lot with hand weights, resistance bands, and even using the resistance of your own body weight.  Resistance training not only keeps your muscles strong, but it keeps your bones strong as well.  Looking to avoid osteoporosis and broken bones?  This is a great approach, and it also improves your mood.
   
   
3. Make sleep a priority: 
   Researchers have identified a relationship between inadequate sleep and an early death.  Most adults need at least 7 hours per night and getting an adequate amount will also improve your mental health.
   
   
4. Nourish your body: 
   Making healthy food choices will almost certainly pay off, and in particular get those fruits and vegetables into your diet!  Some researchers have found that eating at least 5 servings per day is associated with less chronic disease and a longer life, while others recommend up to 9 or 13.  Always aim for at least three servings of vegetables and two servings of fruit per day.
   
   
5. Alcohol in moderation: 
   If you enjoy alcohol, be sure to keep it in moderation.  Too much alcohol causes risks to your organs and increases your risk of cancer.  While some researchers conclude that no amount of alcohol is safe, for those folks who want to continue to imbibe some interesting research from Japan now recommends “liver rest days” for heavy drinkers (skipping alcohol 2 or 3 days per week) as a strategy to help improve their lifespan.
   
   
6. Stop smoking:
   Smokers simply have more cardiovascular disease and cancer than non-smokers.  Vaping has been promoted as a safer alternative, but in fact we don’t yet have good long-term data on the risks associated with it. See if you can become smoke-free.
   
   
7. Manage your stress: 
   We now know that stress can have a big impact on your health.  It can cause headaches, low mood, and sleep disturbances, and it can impact your cardiovascular health and create a compromised immune system.  Use relaxation techniques (like deep breathing and meditation) and schedule fun breaks.  Nurture healthy relationships with friends and family, because this has shown to impact both health and life span.  If you need it, get professional help for a little while.
   
   

Are you already doing these things, or do you need to invest a little more effort in your future health?  If you are off track, and it feels overwhelming, take just one area, and make some changes – when those changes become a habit, tackle another area.  Anything you do will benefit your health, and your future self will thank you!

References:

Boone, J. (2003, May). Evaluating the impact of stress on systemic disease: The most protocol in primary care. The Journal of the American Osteopathic Association.   https://pubmed.ncbi.nlm.nih.gov/12776765/ 

Covey, S. R. (2020). The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change. Simon & Schuster.

Gallicchio, A., & Kaleson, B. (2009, Jun). Sleep duration and mortality: A systematic review and meta-analysis. Journal of Sleep Research. https://pubmed.ncbi.nlm.nih.gov/19645960/  

Gardner, B., Lally, P., & Wardle, J. (2012, December). Making health habitual: The psychology of ‘habit-formation’ and general practice. The British Journal of General Practice: the Journal of the Royal College of General Practitioners.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/ 

GBD 2016 Alcohol Collaborators . (2018, August 23). Alcohol use and burden for 195 countries and territories. The Lancet.   https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31310-2/fulltext 

Health Canada. (2021, September 3). Health Risks of Alcohol. Canada.ca.   https://www.canada.ca/en/health-canada/services/substance-use/alcohol.html

Holt-Lundstad, J. (2010, July 27). Social Relationships and Mortality Risk. PLOS Medicine.   https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316 

Laucks, P., & Salzman, G. A. (2020). The dangers of vaping. Missouri Medicine.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7144697/ 

Liu, R. H. (2013, June). Dietary bioactive compounds and their health implications. Journal of Food Science.   https://pubmed.ncbi.nlm.nih.gov/23789932 

Liu, R. H. (2013, May). Health-promoting components of fruits and vegetables in the Diet. Advances in nutrition (Bethesda, Md.). https://pubmed.ncbi.nlm.nih.gov/23674808/ 

Marugame , T. (2007, May 1). Patterns of alcohol drinking and all-cause mortality: Results from a large-scale population-based cohort study in Japan. American Journal of Epidemiology. https://pubmed.ncbi.nlm.nih.gov/17344205/ 

Mons, U., et al (2015, April 20). Impact of smoking and smoking cessation on cardiovascular events and mortality among older adults: Meta-analysis of individual participant data from prospective cohort studies of the chances consortium. The BMJ. https://www.bmj.com/content/350/bmj.h1551#:~:text=Smokers%20had%20twofold%20hazards%20of%20cardiovascular%20mortality%20compared,was%20also%20twofold%2C%20and%201.5-fold%20for%20stroke%20events 

Rasulo, D., Christensen, K., & Tomassini, C. (2005, October 1). Influence of social relations on mortality in later life: A study on elderly Danish twins. OUP Academic.   https://academic.oup.com/gerontologist/article/45/5/601/6525746 

Sleep Foundation. (2021, December 9). Why do we need sleep? https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep#:~:text=One%20of%20the%20vital%20roles%20of%20sleep%20is,many%20of%20these%20steps%20happen%20while%20we%20sleep

Tian, D., & Meng, J. (2019, April 9). Exercise for prevention and relief of cardiovascular disease: Prognoses, mechanisms, and approaches. Oxidative medicine and cellular longevity.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6481017/ 

Wang, D. D. (2021, Apr 27.). Fruit and vegetable intake and mortality: Results from 2 prospective cohort studies of US men and women and a meta-analysis of 26 cohort studies. Circulation.   https://pubmed.ncbi.nlm.nih.gov/33641343/  

 Westcot, Wayne L. (2012, Jul-Aug). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports.   https://pubmed.ncbi.nlm.nih.gov/22777332   Worley, S. L. (2018, December). The extraordinary importance of sleep: The detrimental effects of inadequate sleep on health and public safety drive an explosion of sleep research. Pharmacy & Therapeutics   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147/

Dr. Donatus Onwurah, Psychiatrist, Victoria Hospital

When a psychiatrist, psychologist, or family physician shares the news that you have a mental health disorder, it is normal to feel many emotions.  You may be relieved that there is a reason for the symptoms you’ve been experiencing.  You may feel uncomfortable or embarrassed. You might even feel overwhelmed.  These feelings are normal and common.  Remember that mental health disorders are also very common!  We see them all the time, and help is available.

Feeling Comfortable with the Diagnosis

The good news is you are now starting a journey where you will be supported as you become healthier.  Just like some physical illnesses, some mental health diagnoses will stay with you for a long time, but you can manage them and have an improved quality of life. If it bothers you, don’t dwell on the diagnosis itself.  Instead, stay focused on working with your caregiver towards becoming healthier.

Sharing the News

How widely should you share your diagnosis?  This is a great topic to discuss with your caregiver, but we recommend you consider sharing the news with one, or a few, trusted family members. We often encourage these family members meet your care providers because family can be very supportive and may have helpful insight.  

Getting Up to Speed

Finding out more about your diagnosis is helpful; you can learn coping strategies, what to avoid, and what to expect.  Your care provider will probably provide you with educational information such as pamphlets or links to reputable websites.  If you don’t get this information, be sure to ask. 

Support Can Make a Difference

We have excellent support groups in Manitoba, and some wonderful groups online too.  Ask your care provider which groups they recommend.  Attending a support group might feel intimidating to start, but it is a terrific place to learn more about your diagnosis, connect with people having similar struggles, become motivated, and of course, feel support as you progress. 

Take It One Day at a Time

Tackling a mental health diagnosis is rarely a quick fix.  Discuss reasonable expectations with your care provider and talk about reasons for having hope.  Stick to your treatment plan; it is very important!  Taking life just 24 hours at a time can make things much more manageable. 

Providing Support for a Family Member

If your loved one receives a new diagnosis, know that your support is very valuable.  If possible, consider meeting with the care provider to get tips on helping. Try a family support group; ask the care provider for recommendations. Finally, be sure to care for yourself during this challenging time and monitor your own mental health.

Remember that the diagnosis of a mental health disorder is the start of a new chapter.  Stay focused on your recovery, not your diagnosis.  Get support, get informed, and take it one day at a time.   Be well! 

Both an “Enduring Power of Attorney”, and a “Healthcare Directive” are tools designed to help you should the time comes when you can’t make decisions for yourself.  However, they are useful for completely different reasons. You will likely decide that you need them both.

Enduring Power of Attorney

By appointing an “Enduring Power of Attorney”, you are choosing someone (or a few people) to manage your financial affairs for you if you are unable to make these decisions.  Your “attorney” can pay your bills, manage your investments, ensure your insurance is in order, and your property is kept safe. They can also take care of your income taxes and apply for your benefits on your behalf.  If you need an alternate housing arrangement, they can make the necessary financial arrangements. The focus is strictly on your financial assets.

Healthcare Directive

A Healthcare Directive form (also called a “Living Will”), allows you to appoint a “Healthcare Proxy”; this is a person (or a few people) who will make your healthcare decisions for you, if you are no longer able to make decisions for yourself.  Based on conversations you’ve had in advance, and on directions you’ve documented on the form, your proxy will make decisions about what kinds of treatment and how much treatment you want. Your proxy may work with the healthcare team to make decisions about specific treatments, surgeries, end-of-life care, and assisted living arrangements.

Not Just for the Elderly

Considering that 11% of seniors have Alzheimer’s dementia, having both documents is a wise move.  But they aren’t just for seniors; any kind of traumatic accident or illness can impede your decision making temporarily or permanently (such as an unexpected stroke, or a head injury in a traffic accident, a fall, or an act of violence). By preparing in advance, you will ensure that your health and financial decisions will be made by someone you trust, and according to your wishes.

So how do you go about arranging these documents?

The Healthcare Directive is very easy!  You can download the form here: https://www.gov.mb.ca/health/documents/hcd.pdf (English)

https://manitoba.ca/health/documents/hcd.fr.pdf (French)

As for the Enduring Power of Attorney, there is no required or standard form. Forms are available at stationery stores or on-line, or a lawyer can make one for you. Experts recommend seeing a lawyer prior to preparing or signing a power of attorney to obtain advice about the form it should take, what it should include, and who you should appoint to act on your behalf.

More reading

If you are ready to move forward with one or both documents, but you want to do a little more reading, here are some resources for you:

• Manitoba Government – Healthcare Directive:
  • https://www.gov.mb.ca/health/livingwill.html (English)
  • https://www.gov.mb.ca/health/livingwill.fr.html (French)
• Manitoba Government – Power of Attorney:
  • https://www.gov.mb.ca/publictrustee/services/powers_of_attorney.html (English)
  • https://www.gov.mb.ca/publictrustee/services/powers_of_attorney.fr.html (French)
• Canadian Government – Power of Attorney:
  • https://www.canada.ca/en/financial-consumer-agency/services/estate-planning/giving-power-attorney.html (English)
  • https://www.canada.ca/fr/agence-consommation-matiere-financiere/services/planification-successorale/donner-procuration.html (French)
• Advance Care Planning Canada
  • https://www.advancecareplanning.ca/ (English)
  • https://www.planificationprealable.ca/?_ga=2.26597117.1714841679.1634184875-1156273032.1634184875 (French)

References

https://www.alz.org/alzheimers-dementia/facts-figures

What are the two types of sunscreen?

• Traditionally, most sunscreens were chemical sunscreens, also called organic sunscreens. They use chemicals (like salicylates and benzophenones) which absorb ultraviolet (UV) radiation and convert it to a small amount of heat.
• The other type of sunscreen is physical sunscreen, often called inorganic sunscreen or “mineral sunscreen”. They include particles of inorganic material (like titanium dioxide and zinc oxide) which form a barrier between the skin and the sun, reflecting some of the rays and absorbing others. These sunscreens are typically less irritating to skin, but they can be more difficult to apply evenly. They are quickly becoming more available and more affordable.

Which type of sunscreen is better?

• Both types of sunscreen are known to protect you from sunburn, skin damage, and skin cancer. No matter your preference, both types of sunscreen are better than going without.
• Although there is no reason to suspect that chemical sunscreens are a concern, scientists and governments are currently assessing how easily those chemicals are absorbed into our bodies, and whether that brings any risk. Until this data is available, most experts are not prepared to recommend one type over the other.

What is benzene, and do I need to worry about it?

• Benzene is a chemical that is known to cause cancer. Recently a lab in the United States announced that they had found concerning levels of benzene in 78 widely available types of sunscreen.  The benzene was not added to the sunscreen on purpose; it seems to be related to the manufacturing or dispensing process.  More research is ongoing, but in the meantime, here is the list of sunscreens where benzene was detected (see Tables 2 and 3).  https://www.valisure.com/wp-content/uploads/Valisure-Citizen-Petition-on-Benzene-in-Sunscreen-and-After-sun-Care-Products-v9.7.pdf

What is the right Sun Protection Factor (SPF) to use?

• Most experts recommend an SPF of at least 30; go higher if your skin burns easily or you will be exposed for a longer period of time.

How can I maximize the performance of my sunscreen?

• Be sure to choose a full spectrum sunscreen that will protect you from both UVA and UVB rays.
• Put on the sunscreen 15 minutes before you head into the sun. This gives time for the water in the lotion to evaporate, creating a more stable and protective film on your skin.
• Look for an expiration date, and do not use expired sunscreen. Although it will not hurt you, it may not be effective.
• If you are using sunscreen at the same time as insect repellent, the sunscreen goes on first.
• Be generous; it takes about 7 teaspoons to cover an adult.
• Most experts recommend reapplying after swimming, or at least every 2 hours to ensure consistent coverage.

Even if you do not usually burn, wearing sunscreen will protect you from skin cancers, skin damage, and premature aging.  Stay tuned as more research is released, but in the meantime just pick the sunscreen that you are most comfortable with and use it regularly!

References:

“Confused about Sunscreen? Get the Facts.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 21 May 2019, www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/best-sunscreen/art-20045110  

“Avobenzone: What Do You Need to Know About Avobenzone Before You Use It?” The Dermatology Review, 7 June 2021, https://thedermreview.com/avobenzone/

Canada, Health. “Government of Canada.” Canada.ca, / Gouvernement Du Canada, 7 Nov. 2017, www.canada.ca/en/health-canada/services/sun-safety/sunscreens.html  

Koenig, Debbie. “Benzene Found in Popular Sunscreens: What to Know.” WebMD, WebMD, 11 June 2021, www.webmd.com/melanoma-skin-cancer/news/20210611/benzene-found-in-popular-sunscreens-what-to-know#:~:text=%20Highlights%3A%20%201%20The%20chemical%20benzene%2C%20is,likely%20outweighs%20the%20risks%20from%20benzene.%20More%20

Rules & Submission Information

In order be eligible for participation in this competition, you must:

1. Take an original photograph.
2. Send your photo by email to [email protected] by August 1, 2021.  Be sure to include the three required pieces of information (outlined below in the “Information” section).

By entering the contest, you are agreeing to the following rules:

1. The contest is open to all residents of Manitoba, except for the Judges and members of their immediate families.
2. You may only submit 1 entry per person.
3. The photograph submitted must be your original work.
4. The photograph must not violate the privacy or personal health information of any person.
5. Content alteration of digital files is not acceptable. Cropping of photographs and tonal or colour corrections are permitted.
6. The submitted photo must be a maximum of 3 MB and submitted in .JPEG or .PNG format.
7. By submitting your entry, you agree that Victoria General Hospital may publish your photograph on its social media accounts, along with your full name, and any part of the descriptive paragraph you also submitted.
8. By submitting your entry, you agree that you understand that this contest is in no way sponsored, endorsed, administered by or associated with Facebook, Instagram, or Twitter, and you agree to a complete release of Facebook, Instagram, and Twitter from any claims.
9. A small committee of judges will choose 5 winners based solely on the image and the written submission.  The first-place winner will receive a gift certificate for $100 to the Victoria General Hospital Gift Shop.  The four runners-up will each get a gift certificate for $25 to the Victoria General Hospital Gift Shop.
10. Winners will be notified by email by August 30, 2021.

1. Photographer’s Name
2. Photographer’s Email Address
3. Describe, in a paragraph of 250 words or less, why this photograph captures the theme “Healthy Summer 2021”. 

Prep Time: 15 minutes          Cook Time: 35 minutes         Total Time: 50 minutes

Number of servings: 6 servings (1 serving ≈ 1¼ cups)

Vegan meals built on plant-based proteins are healthy for the body and the environment. This chile is completely customizable.  The recipe has a mix of different kinds of beans and colorful vegetables with a ton of flavors; you can alternate the choice of beans, vegetables and spices with others, but try to keep a variety of colours and textures.

Ingredients:

• 2 tbsp olive oil
• 1 small onion, chopped
• 2 carrots, diced
• 1 yellow bell pepper, diced  
• 1 clove garlic, minced
• 1 jalapeño pepper, seeded and minced
• 1½ tbsp chili powder
• 2 tsp ground cumin
• 1½ tsp dried oregano
• ½ tsp salt
• 1 cup water
• 1 can diced tomatoes (not drained)
• 1 can black beans, drained and rinsed
• 1 can red kidney beans, drained and rinsed
• 1 can garbanzo bean (chickpea), drained and rinsed

Garnish:

• 1 cup fresh cilantro leaves
• 2 cups Daiya cheese, shredded (dairy free “cheese”)
• Crackers

Directions:

1. In a large saucepan, heat olive oil at medium-low heat and add onions, carrots, yellow bell peppers, garlic, and jalapeño pepper to sauté. Cook for about 5-10 minutes or until the onions and carrots are tender.
2. Add chili powder, cumin, and oregano, and stir to combine.
3. Add canned tomatoes, water, beans, and salt. Bring to boil. Once boiling, reduce heat and let the mixture simmer uncovered for 30 minutes.
4. Serve garnished with cilantro leaves, Daiya cheese, and/or crackers.

Irritable Bowel Syndrome (IBS) is a little confusing, so let’s break it down into some Frequently Asked Questions:

(1) What are the symptoms of IBS?

IBS is a syndrome (or a collection of symptoms), and people have different experiences.  Common symptoms include:

• Abdominal pain and cramping
• Bloating and gas
• Constipation and/or diarrhea
• Mucous in the stool

(2) What causes IBS?

One of the most frustrating things about IBS is that there is no clear cause.  Here is what doctors do know:

• Sometimes these symptoms are caused by a bacterial infection in your gastrointestinal (GI) tract, or by changes to the bacteria that normally live in your gut.
• Sometimes it can be linked to the way your body responds to certain foods or drinks.
• Sometimes there is a connection to extreme stress, or mental health issues like depression and anxiety.
• Sometimes IBS appears after a GI infection, food poisoning, surgery, or a change in medication.
• A family history of IBS can be a predictor of Irritable Bowel Syndrome.
  

(3) How common is IBS?

It is quite common.  It is estimated that up to 18% of Canadians experience these symptoms.  Most indicate that the symptoms interfere with their everyday life, and about half report missing work or school due to IBS.  Although everyone is different, symptoms are often diagnosed during adolescence or in young adults, and generally in people younger than 50.

(4) How is IBS diagnosed?

There is not a test that can give a clear diagnosis.  Your doctor will probably order tests to rule out any other problems, conduct a physical examination of your abdomen, and talk to you about the patterns you experience.  Generally, IBS is not diagnosed unless the symptoms have occurred at least one day a week for three months.

(5) How is IBS treated?

There is not a clear answer unfortunately.  It often requires trying different approaches until you find the one that works for you.  Here are some common options:

• Working with a dietitian to determine which foods would be easiest for you to digest.  Many people experience relief by eliminating specific foods from their diet, at least for a short while.
• A dietitian may also recommend certain foods or supplements that might provide relief. 
• Reducing your stress level and working on techniques like improved sleep, exercise, meditation or therapy
• Taking medication designed to improve your GI functioning.
  

(6) Is Irritable Bowel Syndrome (IBS) the same as Irritable Bowel Disease (IBD)?

No. They do sound the same, and they share some of the symptoms, but IBD is an umbrella term for two other diseases: Crone’s Disease and Ulcerative Colitis.  These are chronic, life-long inflammatory diseases with specific treatment plans.

(7) When do I need to see my care provider?

It is time to see your doctor or primary care provider if you are experiencing IBS symptoms.  If you experience any of the following symptoms, seek care right away at an Urgent Care or Emergency Department:

• Your abdomen is extremely hard, or very tender to touch.
• You are experiencing rectal bleeding, or bloody diarrhea.
• You have abdominal pain with a fever, nausea or vomiting.

If you want to learn more about IBS, here are some of the reference articles used to prepare this summary:

“What is Irritable Bowel Syndrome (IBS)?” FamilyDoctor.org  https://familydoctor.org/condition/irritable-bowel-syndrome-ibs/

“What is Irritable Bowel Syndrome (IBS)?”  Canadian Digestive Health Foundation  https://cdhf.ca/digestive-disorders/irritable-bowel-syndrome-ibs/what-is-irritable-bowel-syndrome-ibs/

“Canadian Association of Gastroenterology Clinical Practice Guideline for the Management of Irritable Bowel Syndrome (IBS)” Journal of the Canadian Association of Gastroenterology, 2019, XX(X), 1–24   https://www.cag-acg.org/images/publications/CAG_CPG_for_Management_of_IBS_JCAG_Jan2019.pdf

“Abdominal Pain Syndrome” American College of Gastroengerology   
https://gi.org/topics/abdominal-pain/

By Mariam Ragheb, Dietetic Intern

Here is a healthy and delicious quinoa salad for lunch meals, road trips, or picnics. It is very easy to make, colourful, appetizing and only takes 45 minutes to prepare.

In some cultures, like mine, it is unusual to mix sweet and savory food items together.  But when I tried this salad in a restaurant I instantly fell in love and had to recreate it in my kitchen.   The combination of flavors and textures are very complementary, and it is a healthy meal that includes protein, fiber, and starch. Enjoy!

Prep Time: 20 minutes          Cook Time: 25 minutes         Total Time: 45 minutes

Number of servings: 8 side salads (1 serving ≈ 1¼ cups)

Chicken ingredients:

• 2 chicken breasts, boneless and skinless
• 2 tbsp olive oil
• 1 tsp Italian seasoning
• ½ tsp seasoning salt
• ¼ tsp paprika
• ¼ tsp black pepper

Salad ingredients:

• 2 cups water
• 1 cups quinoa
• 2 cups red grapes, halved
• ½ cup roasted almonds, whole or halved
• 3-4 cups baby spinach, whole or chopped
• ½ cup green onions, chopped

Vinaigrette Dressing ingredients:

• ½ cup extra-virgin olive oil
• 3 tbsp white vinegar
• 1 tbsp Dijon mustard
• 1 tbsp honey
• 2 cloves garlic, pressed
• ¼ tsp salt
• ¼ tsp black pepper

Directions:

1. Pre-heat the oven to 400 ºF. Toss the chicken breast with olive oil, Italian seasoning, salt, pepper, and paprika. Lightly grease a pan so that the chicken does not stick. Bake chicken breast for 20-25 minutes or until they reach an internal temperature of 165 ºF.
2. Once baked, slice the chicken breast, and set it aside to cool.
3. In the meantime, rinse quinoa under cold running water and drain. Combine the rinsed quinoa with 2 cups of water in a medium saucepan and bring it to boil over medium heat. Once boiling, reduce heat and simmer for about 12–15 minutes until all water is absorbed. Once it is fully cooked, remove from heat and set aside to cool for 5 minutes.
4. In a large serving bowl, combine cut-up red grapes, chicken breast, roasted almonds, baby spinach, and green onions together. Set aside.
5. In a small bowl, whisk vinegar, salt, and pepper, Dijon mustard, honey, and garlic together. Slowly add in olive oil. Whisk until well blended and set aside.
6. Once quinoa has cooled, drizzle dressing on the top and toss until mixture is thoroughly combined. Add chicken, grapes, almond, baby spinach, and green onions, and toss again.
7. Serve at room temperature or chilled, if preferred.

Dr. Susy Santos,
Director of Health Innovation

What is it?

Chronic Obstructive Pulmonary Disease (COPD) is a common, but preventable disease. It results in loss of lung function over time. This function is affected by swelling of the air sacs (alveoli) and the airways (the tubes that carry air to your lungs), narrowing them and causing your lungs to fill with mucus. The swelling makes it hard for the lungs to get oxygen and eliminate carbon dioxide from your body.

Am I at risk of developing COPD?

These are some examples of situations that might pose risk of developing COPD:

• Smoking.
• Breathing indoor air pollution (this includes second-hand smoke).
• Being exposed to chemicals, fumes, or dust at work.
• It is not known why some people get COPD and others do not. Factors such as genetics and previous diseases may play a role.

What are the symptoms?

When the airways get swollen and narrower it becomes more difficult to breathe, limiting your ability to perform daily tasks, such as climbing stairs, house chores, running, etc.

Is there a treatment?

Yes, there is treatment for COPD, although it can’t be cured. Early diagnosis, lifestyle changes, and appropriate drug treatments can help you lead a normal and active life, feel better, and stay out of hospital.

It is very important that you stay in good communication with your health care provider and, if necessary, make changes in your life style. Treatment will vary according to the symptoms you have which vary from patient to patient.

Source:

https://www.lung.ca/lung-health/lung-disease/copd
https://foundation.chestnet.org/lung-health-a-z/chronic-obstructive-pulmonary-disease-copd

Corine Poirier, Patient Relations Officer

Time in the hospital can be physically and emotionally taxing.  Patients are at their most vulnerable and they need the support of the people who know them best. You can help advocate for your loved ones and ask important questions. Here are some questions you should ask the care team:

• How and how often can I get updates about my loved one’s condition? Asking this question will help you set expectations. Although medical language can sound foreign or complicated, don’t hesitate to ask the team to explain things in simple language. Remember you can always ask to speak to the attending physician by asking your loved one’s nurse.
• Do you have a definitive diagnosis and, if so, what is it? Learn about the diagnosis and possible treatment options. If the doctor not yet have a definitive diagnosis, ask what conditions could be causing the symptoms.
• What tests are being ordered and why? Ask what lab and imaging tests have been requested and what those tests are looking for.
• What medications have been prescribed? Find out what medications your loved one is taking in the hospital, what the dosage is, why they were prescribed, how long they will need to take it, and what the potential side effects are. Be sure that the healthcare team treating your loved one is aware of all prescription and over-the-counter medications he or she takes, and any allergies or serious side effects caused by medications in the past.
• What sort of recovery should we expect? Recovery time can be highly variable. At times, it is too early to know how long recovery will take but asking can help you plan your time and resources. Stay in touch with your loved one’s team. They can advise you about next steps.
• How can I help with recovery? There may be many ways you can help – for example, bringing pictures to show your loved one, and telling the care team about your loved one’s interests and routines. You can also help your loved one stay engaged by reading to them, playing games, or updating them on world news.
• What happens after discharge? Will your loved one need more time to recover at home? When should he or she make a follow up appointment with their primary care physician or specialist? How long should they continue taking medications prescribed in the hospital? What signs and symptoms should you look for that could indicate a problem that requires medical attention? Will he or she need any medical equipment at home?

Adapted from:

Elderly-in-the-Hospital

4 Questions to Ask If Your Loved One is in the ICU