Healthy Selves, Healthy Communities
Healthy Selves
Healthy Communities
A Community-based Intercultural Wellness Program
January 23, 2013 – March 6, 2013
Sponsoring Partners:
Little Mountain Neighbourhood House
Green Shield Canada
BCIT School of Nursing
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Healthy Selves, Healthy Communities
“BC communities continually create, improve and integrate social, cultural,
environmental and economic assets that support health, well-being and the
capacity to realize their fullest potential‖ (BC Ministry of Health, 2007).
About the Healthy Selves, Healthy Communities program
Little Mountain Neighbourhood House (LMNH) is a hub for health literacy
and community wellness. The promotion of healthier lives ultimately leads
to healthier communities. Healthy Selves, Healthy Communities is a twelve
week health and wellness program organized in partnership between Little
Mountain Neighbourhood House (LMNH) and the British Columbia Institute
of Technology (BCIT) School of Nursing; with funding provided by Green
Shield Canada (Community Giving Program), and Welcome BC‘s Building
Welcoming and Inclusive Neighbourhoods program.
The program is designed to increase community capacity, health literacy,
knowledge of intercultural approaches to health and wellness, and
promotion of healthier lifestyles to reduce risks of chronic illness. BCIT
Practicum students Brandi Dan and Cheryl Bejar worked closely with
LMNH‘s Building Welcoming and Inclusive Communities Coordinator,
Jennifer Wesman, to coordinate and facilitate the weekly sessions.
The outcome of this project was an intercultural learning experience and
document designed to share valuable health information and community
resources. The information found in this document condenses the 6-week
curriculum, activities, and discussions that were fundamental for increasing
health and wellness in the participants—and in our greater community. If
you would like more information, or to register for future Healthy Selves,
Healthy Communities programs, please contact Jennifer at Little Mountain
Neighbourhood House at 604-879-7104 (ext 315) or email:
Jennifer_wesman@lmnhs.bc.ca
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Table of Contents
Page
Topic
4
Photos
5/6
Testimonials from the Facilitators
7
What is health?
9
Brain Function and Memory
19
Stress and Healthy Coping
26
Meditation for beginners
29
Arthritis
37
Metabolic Syndrome
45
Understanding Cancer
50
Healthy Changes Action Plan
51
Resource links
52
Glossary terms
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Testimonials
“Community is defined as a group of people with a common interest or a
common goal and I believe that Healthy Selves-Healthy Community was a
”community”. We were brought together to share a common goal and that
was to share knowledge, to promote and encourage healthy lifestyles.
Working with the Healthy Selves-Healthy Community program was by far
one of the best experiences I have had in the BCIT Nursing Program. This
would not have been possible without all the active participants and
wonderful support staff.
I would like to thank all those participants who came weekly to listen to our
health presentation, asked questions, gave insightful analogies and shared
their own personal experiences with us. Community nursing is by being
active participants you challenged me as a nursing educator and motivated
me to give you relevant and reputable information. This session would not
have been as successful without all of you.
From this experience, I am walking away with many new skills and ideas
that will be invaluable as I prepare to start my own career as a nurse. I am
especially grateful for having had the opportunity to sharpen my
communication skills by working with community members firsthand and
working in such a positive environment.
Thank you all and best of luck!”
- Brandi BCIT Student Nurse
“The greatest wealth is health”-Virgil
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“My experience working with the Healthy Selves Healthy Communities has
been so wonderful and inspiring. As a BCIT Student Nurse, I came to this
public health placement as a facilitator to share the knowledge and skills I
had gained through my own education. However, I didn’t realize how much
I would learn from this experience – from the program, from Jennifer and
the volunteers, and mostly, from the participants.
The Healthy Selves Healthy Communities group is very special. The group
is made of such diverse individuals, from various backgrounds, ages, and
cultures. However, despite their differences, they are able to form a
cohesive unit through their shared interest in learning about health. The
participants always brought a positive energy and enthusiasm for learning
with them to each class. I felt the sense of pride that the participants had in
the program. The participants took ownership of the program and their own
learning; they decided which topics were of interest and relevant to them
and, often, initiated thoughtful discussion during sessions with their many
questions. It was wonderful to see many of the participants share their
experiences, knowledge and skills with the rest of the group. In such a
short time, I was able to witness the positive impact this program has had
on the participants.
My experience with the Healthy Selves Healthy Communities program has
also been very meaningful. Facilitating health topics to the group
strengthened and solidified my knowledge, particularly in anatomy and
pathophysiology. Through this program, I was also able to make
connections and become aware of various health resources and references
available within the community, which will definitely benefit me in my future
nursing practice.
I am honoured to have been a part of the Health Selves Healthy
Communities program and witness to community development in action!
Health and happiness to everyone!”
- Cheryl, BCIT Student Nurse
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What is Health?
 A state of complete physical, mental and social wellbeing.
 The absence of illness and disease.
 Healthy body, healthy mind.
Dimensions of Health: Physical, Mental and Social.
 Physical Health: The state of the physical body.
o Being free of pain, disease or sickness
o Having energy to do physical activities
o Good movement and balance
o Good vision and hearing
 Mental Health: A person’s state of mind and feelings.
o Communicating well with others
o Positive self-esteem (Feeling good about
yourself)
o Being able to cope with stress
o Being aware of feelings and expressing them
o Feeling a sense of belonging
 Social Health: How we act and behave.
o Communicating well with others
o Being independent and cooperative with others
o Showing respect
o Develop positive relationships
o Being a part of a community
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Optimal Health is a balance between each dimension of health.
Physical
Optimal Health
Mental
Social
A Continuum of health suggests that there is no such thing as ‘perfect
health’ but each individual does have the opportunity to achieve optimal
health if they desire. (Matthews & Stone, 2009, p9).
Where would you place your state of health on this continuum right now?
Consider why have you placed yourself as in a state of optimal, good,
average or poor health?
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Brain Function and Memory
The Brain:
The brain has the size and appearance of a small cauliflower. But thanks to
its 100 billion nerve cells (as many as there are stars in our galaxy!), we
can think, plan, talk, imagine, and so much more.
The brain accounts for only about 2% of the total weight of the human
body, but constantly accounts for about 20% of its blood and oxygen use.
Brain Anatomy:
 Two cerebral hemispheres: Each takes
care of one side of the body, but the
controls are crossed: the right hemisphere
takes care of the left side, and vice versa.
If each hemisphere were unfolded, it would be the size of an extralarge pizza! For this reason, the brain must fold over on itself many
times to fit into the skull.
 Four major external lobes:
Frontal
Parietal
Temporal
Occipital
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Frontal
Parietal
- Command and
control centre in
body
- Involved in
processing pain
and touch
- Functions:
reasoning,
problem solving,
judgement,
impulse control,
higher emotions
(empathy &
altruism), motor
control and
memory.
- Functions:
sensation (taste,
touch,
temperature and
pain), cognition,
movement,
orientation,
recognition and
speech.
Temporal
Occipital
- Involved in
auditory (sound)
sensation and
where Primary
Auditory Cortex
located
- Controls visual
sensation and
processing
- Functions:
language
recognition,
distinguish
volume and
frequency of
sound, forming
and recalling
memories
- Functions:
analyse form,
colour and
movement;
recognize and
identify objects.
 The Limbic System: is the fifth lobe located in the centre of the
brain. This area is involved in emotional experience and in the
control of emotion-related behaviour. Stimulation of specific areas
in this system can lead to feelings of dread, high anxiety, or
exquisite pleasure.
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The Nervous System:
The brain is something like the body’s control tower. It must be kept quickly
informed of the body’s needs and of the resources available in the
environment to satisfy them.
For this purpose, the brain relies on a vast network of “wiring” distributed
throughout the body: the nerves. Together with the brain and the spinal
cord, the nerves constitute the nervous system.
 The Central and Peripheral Nervous System:
Central Nervous
System
Peripheral Nervous
System
The central nervous
system consists of the
brain and its natural
extension, the spinal
cord, which runs
through the centre of the
spinal column. The
spinal column, together
with the skull, provides a
veritable suit of armour
for the precious central
nervous system.
The peripheral nervous
system consists of the
nerves, some of which
gather information while
others transmit orders.
The facial nerves enter
and leave the brain
directly through the
skull. Other nerves
reach the brain via the
spinal cord.
 Neurons: Specialized cells in the
nervous system that are responsible for
communicating messages to and from
the brain and other parts of the body.
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 Neural Communication: All of our sensations, movements,
thoughts, and emotions are the result of communication between
neurons. This communication is carried out by two complementary
processes: electrical conduction and chemical transmission.
 Synapses: The point where two neurons connect and pass nerve
impulses.
o Electrical Synapses: The neurons touch and nerve
impulses pass directly.
o Chemical Synapses: The neurons do not touch and nerve
impulses are passed from neuron to neuron with the help of
chemical neurotransmitters.
 Neurotransmitters: Chemical molecules that “ferry” nerve
impulses across the synapse from one neuron to the next.
The majority of
synapses in the
human brain are
chemical synapses.
Chemical synapses
are slower than
electrical ones but are also far more flexible, which is the foundation of all
learning.
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What affects Brain Function
Aging:
Brain weight and volume decrease as you age. The brain loses 5-10% of
its weight between the ages of 20 and 90, resulting in decreased brain
functioning.
Alzheimer's is associated with aging and related to the inflammatory
process. This process occurs within all aging adults creating plaques found
mostly in hippocampus (an area of the brain related to forming new
memory).
Age-related decrease in dopamine (pleasure and reward hormone) results
in slowed metabolism in the area of the brain responsible for cognition.
Men lose more grey matter as they age. Women lose more white matter.
Physical Inactivity:
Low physical activity decreased
blood flow to the brain.
People who exercised at least 3X a
week at medium intensity ( more
vigorous than walking) showed 50% less cognitive impairment, and 60%)
less Alzheimer’s diagnosis.
Physical activity also lowers blood glucose levels. (High blood glucose
levels are associated with reduced brain function).
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Gender:
Overall brain volume is greater in men than women. Women are more likely
suffer cognitive impairment due to longer life span.
Lifestyle Factors:
o Diet: Neuorgenesis is the process by which the brain makes new
cells. A diet high in sugar and saturated fat diminishes neurogenesis
o Drinking: Small quantities of alcohol increase neurogenesis, large
amounts decrease it.
o Substance Abuse: Nicotine, caffeine, heroin, antidepressants, and
sedatives affect how
quickly and often neurotransmitters fire. Stimulation or inhibition
should only be temporary, but prolonged exposure causes damage
and decreased transmission.
o Stress: cortisol is released from the brain during stressful situations
initiating the fight or flight response. Continuous release of this stress
hormone affects the hippocampus, the part of the limbic brain which
is central to learning and memory. Too much cortisol can prevent the
brain from keeping a memory or recalling an old one. Men react with
"fight-or-flight" response (cortisol release). Women react with "tendand-befriend" response.
o Education: Those with fewer years of education are at greater risk of
having dementia and a greater risk of developing dementia. It is
believed that higher educated people have a “cognitive reserve” that
allows them to manage longer during cognitive decline.
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Memory and Learning
Memory is essential to all learning because it lets you store and retrieve the
information that you learn. Memory is basically nothing more than the
record left by a learning process.
Thus, memory depends on learning. But learning also depends on memory,
because the knowledge stored in your memory provides the framework to
which you link new knowledge, by association. And the more extensive
your framework of existing knowledge, the more easily you can link new
knowledge to it.
 Short-Term Memory: This ability to hold on to a piece of information
temporarily in order to complete a task is
specifically human. It causes certain regions
of the brain to become very active, in
particular the pre-frontal lobe.
 Long-Term Memory: Information is
transferred from short-term memory (also
known as working memory) to long-term
memory through the hippocampus.
The hippocampus is a bit like a sorting centre where these new
sensations are compared with previously recorded ones. The
hippocampus also creates associations among an object’s various
properties.
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When we remember new facts by repeating them or by employing
various mnemonic devices, we are actually passing them through
the hippocampus several times.
How Learning Alters the Mind
Every time you learn something, neural circuits are altered in your brain.
These circuits are composed of a number of neurons (nerve cells) that
communicate with one another through special junctions called synapses.
When you learn something, it is actually these synapses whose efficiency
increases, thus facilitating the passage of nerve impulses along a particular
circuit.
Plasticity: The ability of the neurons to modify their connections to make
certain neural circuits more efficient. Plasticity is the fundamental
characteristic of the human brain that makes learning and memory
possible!
Use It or Lose It!
Forgetting is a natural phenomenon. It is even essential.
In fact, the reason we forget is that our brains are
organized to eliminate anything that might clutter them up
needlessly.
We forget mainly those things that were not encoded
firmly enough in our networks of nerve cells.
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Ways to Improve Your Memory:
 Adopt a healthy lifestyle, and in particular get enough sleep: You
cannot learn new things while you are sleeping but you can
effectively retain the things you learned during the day if you get a full
night’s sleep afterward.
 Eat Healthy: Eat 5 small meals a day. Maintain consistent level of
blood glucose. High insulin levels have shown to impair thinking
and decrease ability to form memories.
Eat foods rich in:
Omega-3 fats (Fish, vegetable
oils, pecans, walnuts, and
hazelnuts).
High fibre carbohydrates (whole
grain breads, brown rice,
popcorn, and whole oats).
High in antioxidants (blueberries,
cranberries, beans)
Flavonoids found in black tea, red wine and dark chocolate
 Do things that exercise your memory: For example, reading is an
excellent way of exercising your memory, because it makes you
continuously apply your attention and your visual perception,
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construct mental images, organize information, and do other things
that are all essential for a good memory.
 Organize your mind: Two strategies for organizing information in
your mind are repetition and elaboration.
o Repetition: Take the piece of information that you are trying to
memorize, and you repeat it continuously, to try to keep it in
your short-term memory, as long as possible.
o Elaboration: Associate the new piece of information with other
information that you have already recorded in your long-term
memory.
Ideas for Brain Exercises:
 Daily cross-word puzzles
 Play chess
 Play Sudoku
 Read books or newspapers daily
 Use non-dominant hand for daily
activities
(Increase neural connections)
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Stress and Healthy Coping
What is stress?
Stress occurs from everyday life activities which create a
physiological and mental reaction.
Stressors in Everyday life: Environment- hot, cold, traffic, noise,
interruptions (family), phones ringing,
moving homes
Physiological- hungry, tired, sick, fear,
drug withdrawal
Socio-cultural- financial, relationship
problems, death,
Cognitive- thoughts, feelings, attitudes, own personal beliefs
How does stress affect me?
Stress Response has three stages:
Stage 1: Generate Energy-adrenaline release, heart beating, breathe
quicker.
Stage 2: Use stored energy-if there is no solution or change from stage 1
the body release stored sugar and fats-mental pressure, driven to complete
task, tired, anxious, difficulty remembering and may become sick with
cold/flu. This is the stage most people begin pleasure seeking behaviours
(ie. substance use)
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Stage 3: Draining Energy Stores-chronic stress affects the body’s ability to
provide energy for itself-insomnia, errors in judgment, and personality
changes including angry outbursts. This is the stage that most people
develop illness including heart disease and mental illness.
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Coping:
There is no one specific way to deal with stress. We all have different
likes and dislikes and ways to relax. It is important to determine how and
when you need to take time out to de-stress. It is helpful to look at short
term and long term solutions to stress.
Negative Coping
The Pleasure Centres of the Brain:
For a species to survive, its members must
carry out such vital functions as eating,
reproducing, and responding to aggression.
Certain areas in our brain are responsible for
providing a pleasurable sensation as a
“reward” for carrying out these vital functions.
 These areas are connected with one another to form the pleasure or
reward circuit.
 When we experience something positive or pleasurable, certain neurons
communicate with other parts of the brain part of the brain to encourage
us to repeat these experiences again in the future.
 Dopamine, a chemical messenger (aka neurotransmitter), is used to
pass these messages between the neurons in the brain. An increase in
the level of dopamine in the brain reinforces the behaviours that satisfy
our fundamental needs.
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Substance Use:
There are many reasons that people take substances that alter their mental
state.
Examples of substance use:
Alcohol
Coffee
Smoking
Ecstasy
In all these cases, taking the drug provides an immediate sense of pleasure
or relief that encourages the person to take it again. Drug-taking is an
artificial means of activating this natural pleasure centres in the brain.
The Pleasure Centres Affected by Drugs
The brain regions involved in the sensation of pleasure and reward are
among those most affected by drugs.
 The areas of the brain, such as the limbic system and nucleus
accumbens that are involved in controlling emotions and motivations
are most affected by drugs.
 The frequent consumption of a drug is known to also tremendously
increase the amount of the main neurotransmitter in this part of the
brain, dopamine.
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 Therefore, the effect on our emotions, motivation and pleasure
centres of the brain can help us understand the addictive nature of
and dependency on certain drugs.
In these images of the brain, the red
areas indicate large numbers of
dopamine receptors. These images
show that people who are alcoholic,
obese, or cocaine-dependent have fewer
dopamine receptors than normal people
do.
Dependency and Pleasure
Dependencies have a very close relationship with pleasure. Psychoactive
substances (i.e. tobacco and alcohol) have an effect on neurons in the
brain that form what is called the pleasure or reward circuit.
Normal
Normally, this system is activated by
natural signals, such as satisfaction of
needs (i.e. hunger thirst, sex, friendship,
etc.).
Dependency
However, psychoactive substances short
circuit this system by activating the
pleasure circuits directly. All psychoactive
substances generate a positive
reinforcement that motivates the person to
repeat the pleasant experiences. This can
lead to a dependency.
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How Drugs Affect the Brain
 Human behaviours and emotions are controlled by neurotransmitters
that act as keys between neurons (think: of the “ferry” passing the
nerve impulses between the neurons!).
 Drugs act on the brain by imitating, stimulating, or blocking the effects
of certain neurotransmitters. The reward/pleasure circuit in the
brain is the one most affected by drugs. This reward circuit that is
over stimulated by drugs uses the neurotransmitter, dopamine.
 Most of the drugs that cause dependencies increase the amount of
dopamine in the reward circuit.
Positive Coping

Identify your problems. Decide what your stressors are…finances,
relationship, and employment. Write them down.

Brain storm solutions your problems. What can I do to change this
problem? Develop budget, talk to you partner about what is bothering
you? Change jobs? Decide if you have to deal with this problem now…if
you don’t what is the outcome?

Talk about your problems. Try not to bottle up your feelings? Share with
family and friends and if you would rather talk to someone else seek out
your family doctor, a counsellor or counselling group.
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
Develop stress management techniques. There
are many stress management technique
available. Determine what works for you and
practice this periodically throughout your week.

Maintain you Health (Eat, Sleep, Exercise)
Eating a healthy diet overall will help your
body to function at its optimum. The brain
needs nutrients to develop and the body needs nutrients to produce
energy to deal with everyday stressors. Remember to get enough sleep
to allow brain to regenerate and replenish. Exercise is a release of
tension for the body and aids in reducing stress.
 Prevent future stress.
Make decision now. Avoid putting things off. Delegate tasks to others to
relive your burden.
Do something that makes you happy and takes your mind off your
problems even for a short time!!!!!
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Meditation Techniques for Beginners:
Guided Healing & Law of Attraction Meditation
for Relaxation, Visualization, Stress, Sleep + more
What is Meditation?
Meditation is a tool for the re-discovery of the body's own inner intelligence.
Practiced for thousands of years, it's not about forcing the mind to be quiet,
it's finding the silence that's already there and making it a part of your life.
From this field of pure potentiality we get our bursts of inspiration, our most
intuitive thoughts, and our deepest sense of connection to the universe.
Benefits of Meditation
As many studies show, a regular meditation practice offers numerous
health benefits, including lowering blood pressure, strengthening the
immune system, and releasing stress and fatigue. In fact, meditating for
half an hour provides more psychological rest than a full night's sleep.
Simple Healing Meditation:
1. First of all, the most important thing is sit comfortably with your back
straight. Keep your hands open, and be comfortable.
2. Repeat to yourself loudly the two words, 'I am. I am. I am. I am.'
3. Now you can close your eyes and whisper those two words to yourself, 'I
am. I am. I am.'
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4. Now stop whispering those two words and keep repeating them
mentally, with your eyes closed. Make sure that your lips and your
tongue doesn't move and just keep repeating them.
You may have other thoughts. You might feel sensations in your body.
You might hear sounds in your environment. Whenever you become
conscious of that then go back to repeating 'I am', mentally, without
moving your lips and your tongue. Do this for about five to ten minutes.
Preferably ten, but five is good enough.
5. Keep your eyes closed, and bring your awareness into your heart, right
in the middle of the chest. With all of your awareness try to see, sense,
feel your heartbeat. See if you can sense your heartbeat either as a
sound or a sensation.
6. Bring your awareness to your fingertips, to your hands. Feel your
heartbeat in your fingertips. You feel that? You've just diverted blood
flow to your hands. This is one of the fastest ways to relieve a migraine
headache.
7. Now bring your awareness back into your heart and just mentally repeat
the four words that I'm going to ask you to repeat, mentally.
Peace. Harmony. Laughter. Love. Peace. Harmony. Laughter. Love.
Do that for two minutes and now move your awareness anywhere in
your body that you want to bring healing to. You don't have to visualize
anything, you don't have to say anything, just bring your awareness.
Just bringing awareness to these different parts of your body will bring
consciousness, which is healing.
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8. Finally, come back to your heart, and in one minute or so say again
those four words: Peace. Harmony. Laughter. Love. Remember those
are the goals of all the other goals in our life, whatever we want,
ultimately that's what we want. So repeat: Peace. Harmony. Laughter.
Love.
9. Now keep your awareness in your heart and just for one minute,
experience gratitude. You experience gratitude by thinking of all the
things you're already grateful for. The more you experience gratitude,
the more you'll attract things in your life that will make you feel even
more grateful. Do that for a second, a few seconds, relax into your body,
and open your eyes. This is a healing meditation.
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Arthritis: Healthy Joints, Healthy Movement
Define Arthritis: “arthro” meaning joint, and “itis”
meaning inflammation.
Statistics:
 4.6 million Canadians <15 years report
arthritis this will increase to 7 million by
2031
 Anyone can get arthritis regardless of age, physical condition or
ethnic background.
 2/3 of those affected are women
 Highest cause of disability in Canada in both men and women
Types of Arthritis: Over a 100 types
most prevalent are Rheumatoid (RA)
and Osteoarthritis (OA).
 RA- immune-mediated systemic
inflammatory joint diseases.
 OA-degenerative joint disease
usually preceded by previous joint
injury or other factors. Responsible for 80% of hip replacement
surgery and 90% of knee replacements in Canada.
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Basic pathophysiology
RA- is considered an autoimmune disease that causes an increase in white
blood cells (WBC) to the area surrounding the joint. This movement of cells
results in inflammation to the joint, pain and difficulty moving.
 WBC causes other fluid-like substances to increase and this causes
edema.
 Mast cells and fibroblast cells release histamine and enzymes that
cause destruction of the cartilage.
 Cytokines are released and cause increased inflammation in the
synovial layer.
 The synovial layer becomes thick and full and pushes into the joint
cavity and causing friction on the joint during movement.
OA-is considered a degenerative disease in which it is observed there is a
steady decrease in the amount of cartilage present in the joint area this
decrease causes joint pain and inflammation.
 Cartilage is composed of water, collagen, and specific proteins and
cushions the joint providing a smooth movement.
 Normal healthy cartilage is constantly breaking down and repairing
itself. Over time and for no known reason there is an alteration in the
repair process and the cartilage can no longer repair itself.
 When the cartilage diminishes there can be bone on bone contact
and this is what causes pain and inflammation.
 New abnormal bone growth can occur and these are called “spurs”
 Joint become stiff and swollen and painfully debilitating
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Pain -pressure between bones, effects of muscle wasting, and the
structural changes within and around the joint.
Inflammation-warmth, swelling and thickened fluid in the joint called
synovitis
Crepitus- a noise which is an often audible and palpable grinding between
the bones of a joint
Why Do People Get Arthritis?
 Degenerative Arthritis:
o Primary: No obvious reason; inherited or genetic
o Secondary: Previous injury or accident
 Inflammatory Arthritis:
o Internal: Inherited or genetic
o External: Environmental triggers, such as infection, trauma and
smoking
What are the Risk Factors?
Degenerative Arthritis (OA)
Inflammatory Arthritis (RA)
 Age
 Age
 Gender
 Family History
 Physical Inactivity
 Gender (female)
 Family History
 Smoking
 Excess Weight
 Joint Injury
 Other types of arthritis
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Diagnosis
Degenerative Arthritis (OA)
Inflammatory Arthritis (RA)
 Family History
 Family History
 Joint examination
 Joint examination
 Rule out other types
 Blood tests
 X-rays
 X-rays
It is important to diagnose arthritis early in order to
prevent or delay disability.
 When Should I See the Doctor?
If you have any of these symptoms for more than two weeks, you
should see a doctor:
o Joint pain
o Joint stiffness
o Occasional swelling of a joint
o Difficulty moving a joint
Emotional Challenges
Physical challenges and their side effects can lead to emotional challenges.
 Depression
 Physical changes in the body
 Grieving the loss of your “old
 Chronic pain and fatigue
self”
 Guilty about being ill
 Unpredictable nature of the
disease
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The Pain Cycle
Managing Arthritis
 Physical Activity:
o Improves pain control: release of endorphins (“feel good”
hormones)
o Decreases stiffness: increased range of motion, flexibility and
strength
o Increase energy: improved endurance and fitness levels
o Improves function: improved ability to complete daily tasks
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Healthy Selves, Healthy Communities
 Nutrition: Healthy eating habits improve energy and reduce the risk
of many health problems.
 Medications:
Degenerative Arthritis (OA)
 Pain relievers
 Anti-inflammatories
 Injections: steroids &
viscosupplementation
Inflammatory Arthritis (RA)
 Pain relievers
 Anti-inflammatories
 Injections: steroids,
corticosteroids (oral)
 Disease-Modifying AntiRheumatic Drugs
(DMARDS)
 Biologics
 Heat & Cold:
When Should I use Heat?
 For pain relief
 To relieve muscle spasms
and stiffness
 To enhance range of
motion
When Should I use Cold?
 To decrease swelling
 To decrease pain
 To constrict blood flow
 Conserve your energy:
Balance activity with rest:
 Rest periods important
 Let muscles and joints reenergize
 Enable you to do more
To conserve energy:
 Plan ahead
 Do what is most important
first
 Get help from others
 Protect your joints
 Practice relaxation
techniques
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 Helpful Devices:
Devices have been developed to making life easier for people with
arthritis, such as box openers, hand splint, attachments for taps, etc.
Who Can Help?
The whole healthcare team is available to help individuals manage their
arthritis.
You Can Fight Arthritis!
 Know the warning signs of arthritis
 Work with your healthcare team
 Call The Arthritis Society
 Sign up for an arthritis class or workshop
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Healthy Selves, Healthy Communities
Resources:
Mary Pack Arthritis
Centre
895 West 10th Avenue
Vancouver, BC
V5Z 1L7
Tel: 604-875-5002
Email: info@bc.arthritis.ca
Web: www.arthritis.ca
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Healthy Selves, Healthy Communities
Metabolic Syndrome
What is Metabolic Syndrome?
Metabolic Syndrome is defined as a cluster of medical conditions that are
related and often occur together:
 Abdominal obesity – Large waist circumference
 Hypertension – High blood pressure
 Low HDL (High Density Lipoprotein) – The “good” cholesterol
 High LDL (Low Density Lipoprotein) – The “bad” cholesterol
 High triglyceride levels (type of fat in the blood)
 High fasting blood glucose levels (blood sugar levels)
If you have three of more of these conditions, then you are said to suffer
from metabolic syndrome.
Metabolic Syndrome, also known as Syndrome X, is believed to increase
the risk of health disease and Type 2 diabetes.
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Healthy Selves, Healthy Communities
How Common Is Metabolic Syndrome?
Metabolic Syndrome is a worldwide problem that occurs across all age
groups.
 World Health Organization estimates that 25% of adults world-wide
are affected by Metabolic Syndrome
 According to the Canadian Medical Association, 1 in 5 Canadians
adults have Metabolic Syndrome
 39% of Canadians aged 70-79 have Metabolic Syndrome
Adverse Health Effects of Metabolic Syndrome
The two major metabolic syndrome health effects are Cardiovascular
Disease and Type 2 Diabetes.
Type 2 Diabetes is the result of insulin
resistance or problem with either the
production of insulin or decreased cells
sensitivity to the effects of insulin. Diabetes
occurs when the pancreas can no longer
maintain control over blood sugar levels.
Video: Type 2 Diabetes
http://www.youtube.com/watch?v=fe8uuc8m118
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Healthy Selves, Healthy Communities
Cardiovascular Disease is the disease
of the heart and blood vessels, including
high blood pressure and arterial/vascular
disease. This commonly leads to blood
clots, heart attacks and stroke.
Video: Coronary Artery Disease
https://www.youtube.com/watch?v=Ta_HNfU5aDM
Common complications of Metabolic Syndrome include:
 Eye, kidney, cardiovascular, skin, and nerve problems.
 Fatty liver - Disease where fat accumulates in the liver, which can
lead to liver cancer.
 Sleep apnea - Disorder that causes the sufferer to pause breathing
during sleep. Depending on the severity of the condition, pauses can
last from seconds to minutes. Sleep apnea can lead to daytime
fatigue, lack of concentration, impaired cognition and short-term
memory problems.
 Chronic kidney disease (CKD) - Gradual loss of kidney function.
 Polycystic ovarian syndrome (PCOS) - Can lead to menstrual
disorders and infertility in women.
 Erectile dysfunction - Male impotence. Inability to develop or maintain
an erection.
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Healthy Selves, Healthy Communities
Metabolic Syndrome Risk Factors
The major risk for metabolic syndrome include large waist line, abnormal
cholesterol levels, high blood pressure and high fasting blood
glucose. Other risk factors include lifestyle, genetics, gender, age, other
diseases, and certain medications.
Modifiable Risk Factors
 Lack of exercise
 Being overweight or obese
 Poor diet ( high fat / high
calorie)
 Smoking
 Excessive alcohol intake
Non-Modifiable Risk Factors




Gender (female)
Age
Type 2 Diabetes
Ethnic groups (Hispanics,
Asians)
 Family history
 Genetics
Metabolic Syndrome Symptoms
The symptoms of metabolic syndrome are also the risk factors for
developing metabolic syndrome. If you suffer from three of more of these
symptoms, then you are said to have metabolic syndrome.
Abdominal Obesity / Large
Waistline
High Triglycerides (fat in the
blood)
Low HDL (good cholesterol)
High Blood Pressure
(Hypertension)
High Fasting Blood Sugar
(Hyperglycemia)
Women: 88 cm (35 inches) or more
Men: 102 cm (40 inches) or more
1.7 mmol/L or higher
Women: less than1.3 mmol/L
Men: less than 1.0 mmol/L
Blood pressure 130/85 mmHg or
more
5.6 mmol/L or higher
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Healthy Selves, Healthy Communities
Abdominal Obesity or large waistline is sometimes referred to as “appleshaped.” It is a better predictor of metabolic syndrome than body weight.
Abdominal obesity is thought to trigger release of harmful substances into
the bloodstream.
High Triglycerides, high LDL (bad) cholesterol, and low HDL (good)
cholesterol increase the risk for metabolic syndrome and heart disease.
 High triglycerides and “bad” cholesterol cause a build up of fat in
the arteries. This build up narrows the walls, damages them, and
limits blood flow to the body’s organs. Untreated, narrowing of the
artery walls can cause hypertension, stroke, peripheral vascular
disease, kidney, and eye disease.
 “Good” cholesterol or HDLs, high-density lipoproteins, actually help
the arteries dispose of “bad” cholesterol and decrease the risk of
disease to the heart and blood vessels.
High blood pressure or hypertension is another sign of metabolic
syndrome and a risk factor. Headaches, frequent nose bleeds, and
dizziness are some of the common symptoms of hypertension.
Hypertension, especially early hypertension or high normal blood pressure
is often silent, or has no symptoms at all.
High fasting blood glucose can also be silent early and is another sign
and risk factor for metabolic syndrome. Some common symptoms include
increased thirst, frequent urination, and blurred vision. Elevated blood
glucose levels lead to insulin resistance, and eventually type 2 diabetes.
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Healthy Selves, Healthy Communities
Treatment & Management
PRIMARY PREVENTIONS = Therapeutic Lifestyle Changes
Healthy Eating
 Balance of food groups
 More whole grains
 More meat substitutes
 More fruits and veggies
 Smaller portion sizes
 Poor choices in Moderation (Health Canada, 2009)
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Healthy Selves, Healthy Communities
DASH Diet
 DASH diet is proven to lower blood pressure in 14 days.
 Rich in fruits and vegetables, and low-fat or non-fat dairy, with whole
grains.
 High fiber, low to moderate fat diet, rich in potasium, calcium, and
magnesium.
 DASH diet can help improve response to medication, and help lower
blood pressure.
 DASH diet can help lower cholesterol, and with weight loss and
exercise, can reduce insulin resistance and reduce the risk of
developing diabetes
Physical Activity
“Physical activity provides stimuli to most organs to develop and
maintain the structure and function to meet requirements of life”
 Small increases health benefits
 Different levels of activity for different ages and stages
 30-60 minutes/day (Public Health Agency of Canada, 2010)
 Physical activity can increase insulin sensitivity, decrease BP and
lipid levels and promote vessel elasticity (Virgin & Schmitke, 2003)
SECONDARY PREVENTION:
Medical Testing
 Dyslipidemia
 Lipoprotein profile test
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Healthy Selves, Healthy Communities
 Blood Glucose Levels
 Hypertension-manage blood pressure
 Obesity/Overweight-Determine BMI and reduction methods
Medication Management
Medications should be used as an adjunct to
Healthy lifestyle. Not as sole management of
diseases.
Cholesterol Lowering
Blood Glucose Management
Blood Pressure Lowering
In General
Get testing early and often for hypertension, blood glucose, lipid levels and
weight measurements
Live a healthy lifestyles, make small changes as you are able.
Resources to Guide Interventions:
 Canada’s Physical Activity Guide to Healthy Active Living
(http://www.phac-aspc.gc.ca/hp-ps/hl-mvs/pag-gap/index-homeaccueil-eng.php)
 Canada’s Food Guide (http://www.hc-sc.gc.ca/fn-an/food-guidealiment/index-eng.php)
 Dietitians of Canada (www.dietitians.ca)
 Canadian Diabetes Association (www.diabetes.ca)
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Healthy Selves, Healthy Communities
Understanding Cancer
What is Cancer?
 A term used for diseases in which abnormal cells divide without
control and are able to invade other tissues.
 Cancer cells can spread to other parts of the body through the blood
and lymph systems.
 Cancer, neoplasm, malignant neoplasm and tumor are terms which
can be used interchangeable.
 Benign Tumors: are not cancer. They do not spread to parts of the
body. Do not invade tissues and organs.
 Malignant tumors are cancer. They are life threatening. Spread to
other parts of body. Invade tissues and organs. Can be removed but
will grow back.
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Healthy Selves, Healthy Communities
Top 4 Cancers in Canada
Men
1.
2.
3.
4.
Women
Lung
Colorectal
Prostate
Pancreas
1.
2.
3.
4.
Lung
Breast
Colorectal
Pancreas
Testing for Cancer?
 Physical exams – doctor examines the body by looking, listening and
feeling for
something unusual or symptoms indicate possible
Cancer.
 Imaging – such as x-ray, CT, MRI’s to determine location.
 Lab tests – blood, urine, fluids, and tissue samples will be analyzed for
tumor markers.
 Pathology reports –indicates size, growth, and spread.
 Surgical report – what is found during surgery will be analyzed as well.
Risk Factors:
Often there is no risk factor for some people who get cancer. It is hard to
say why some people get it and others don’t. Risk factors can increase
your chance of getting cancer. Reducing your modifiable risk factors is the
best prevention.
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Healthy Selves, Healthy Communities
Most common risk factors shown to cause
cancer:
 Growing older
 Tobacco
 Sunlight
 Ionizing radiation
 Certain chemicals and other substances
 Some viruses and bacteria
 Certain hormones
 Family history of cancer
 Alcohol
 Poor diet, lack of physical activity, or being overweight
Early Detection is the best prevention get regular screening of :
Breast: A mammogram is the best tool doctors have to find breast cancer
early.
A picture of the breast made with x-rays examined by doctor. Men
and Women should be screened if high risk.
Breast Self-exams (BSE) should be performed frequently.
Recommened: >40 years every 1-2 years. If high risk (family history)
start before 40 years.
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Healthy Selves, Healthy Communities
Cervix: The Pap test (sometimes called Pap smear) is used to check cells
from the cervix.
The doctor scrapes a sample of cells from the cervix.
A lab checks the cells for cancer or changes that may lead to cancer
Recommended: after sexually active every 1-3 years women should
be screened.
Colon and rectum: Physical exam to screen for polyps or growths or Lab
exam of fecal matter if blood present. Recommended aged> 50 men and
women should be screened.
Prostate: Digital exam by physician or PSA blood test. Recommended for
men >50 years
Watch for Signs and Symptoms and report to doctor.
 A thickening or lump in the breast or any other part of the body
 A new mole or a change in an existing mole
 A sore that does not heal
 Hoarseness or a cough that does not go
away
 Changes in bowel or bladder habits
 A hard time swallowing
 Weight gain or loss with no known reason
 Unusual bleeding or discharge
 Feeling weak or very tired
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Healthy Selves, Healthy Communities
5 ways to reduce risk of Cancer by 50%
Be
tobacco
Free
Get
Moving
Every Day
Stay Sun
Safe
Keep
Healthy
Weight
Reduce
risk by
50%
Eat
Healthy
Fresh
Food
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Healthy Selves, Healthy Communities
Healthy Changes Action Planning
Purpose: For you to develop a plan and implement a lifestyle change to
reduce risk factors for many of the diseases we have discussed over the
last 7 weeks. Small changes are healthy changes. Evaluate the progress
that is made over the next 6 months.
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Resource Links
The Arthritis Society. About Arthritis. Retrieved
from://www.arthritis.ca/page.aspx?pid=6501
Brain Canada (2013). The Brain from top to bottom. Retrieved from
http://braincanada.ca/en/The_Brain_Top_Bottom.
BC Cancer Agency, 2010. Retrieved from
http://www.bccancer.bc.ca/PPI/CancerTreatment/RadiationTherapy/default.
htm
BC Living. Daily Exercises to Increase Brain Power. Retrieved from
http://www.bcliving.ca/health/daily-exercises-to-increase-brain-power.
bcliving.ca © 2013
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Healthy Selves, Healthy Communities
Glossary
Abnormal-not typical, usual or regular
Abdominal –structural area between diaphragm and pelvis
Alzheimers-most common form of dementia
Anatomy-structural parts of the body
Apnea-suppression of breathing
Anti-Depressants-medication used for the disease of depression
Anti-inflammatories-decreases inflammation
Antioxidants-cleans out radical and decreases oxidation
Arteries-blood vessels carrying blood away from the heart
Arthritis-inflammation of the joints
Audible-to be able to hear
Benign-non cancerous
Blood Glucose-level of glucose that can be measured in the blood
BMI-Body Mass Index, measure of human body shape
Calcium-chemical element
Cancer-disease of malignant neoplasm, abnormal cells
Carbohydrates-organic compounds
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Healthy Selves, Healthy Communities
Cardiovasculardisease- involving the heart and blood vessels
Cartilage-flexible connective tissue
Collagen-naturally occurring proteins
Cognition-mental processes including attention, memory, language
Coronary Artery Disease-Disease of the heart and blood vessels
Cortisol-steroid hormone produced the body
Corticosteroids-chemicals including steroid hormones
Cervix-lower narrow portion of the uterus
Chemical Synapses-specialized junctions through which neurons signal to
each other
Cholesterol-from the greek word Chole-bile, stereos-solid
Colon-last part of digestive system
Coping-ability to manage stressors in life
Chronic kidney disease (CKD) - Gradual loss of kidney function.
Counsellor-a person who gives counsel, advice
Crepitus-grating, crackling or popping sounds
DASH diet-Dietary Approach to Stop Hypertension
Debillitating-make someone weak or inferim
Dengenerative-function or structure of the tissue or organ are decreasing
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Healthy Selves, Healthy Communities
Dependencies-something dependent or
Depression-feeling sad, mad, unhappy, miserable
Dopamine-simple organic chemical
Dyslipidemia-abnormal amount of lipids in the blood
Elaboration-planned or executed with painstaking attention
Erectile Dysfunction-inability to maintain or develop and erection
Ethnic-similar group of or relating too
Electrical Synapses-mechanical or electrical conductive links
Endurance-ability of an organism to adapt and remain active over a long
period of time
Endorphins-endogenous opiod peptides that function as transmitters
Environment-physical and biological factors in surrounding area
Enzyme-large biological molecules
Fatigue-exhaustion, tiredness, lethargy
Fatty Liver-reversiblecondition where a large vacuole of triglycerides fat
Flavanoids-yellow, color in nature are a class of plant metabolites
Fibroblasts-is a type of cell that synthesizes the extracellular matrix or
collagen
Frontal Lobe-area at front of each cerebral hemisphere
HDL-high density lipoproteins
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Healthy Selves, Healthy Communities
Hemispheres-half of a sphere, one side
Histamine-organic nitrogen compound with physiological function
Hippocampus-major component of the brain
Hoarseness-difficulty making sound when trying to speak
Hormones-chemical released that affects other cells in the body
Hypertension-high blood pressure
Infection-invasion of a host organism
Inflammation-biological response of vascular tissue to harmful stimuli
Inherited-to receive property or title by ancestor succession or will
Inhibition-something that forbids, debars or restricts
Insulin-hormone produced in the pancreas responsible for fat metabolism
Intercultural-relating to or involving different cultures
Joint-location at which two or more bones make contact
LDL-low density lipoprotein
Limbic-complex set of brain functions
Lipid Levels-fatty acid and cholesterol levels
Lipoprotein-protein and lipid which allows fat to move through water
Long-term memory-long term thoughts that are stored
Lymph-fluid that circulates throughout the body
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Healthy Selves, Healthy Communities
Magnesium-chemical element
Malignant-tendency of medical conditions
Mammogram-low energy x-ray to view human breast
Mast Cells-resident cell of several types of tissues
Meditation-trains mind to be still
Mental Health-psychological well-being
Metabolic Syndrome-combination of medical disorders
Mnemonic-learning technique that aids in information retention
Modifiable-able to change
Neoplasm-tumor, abnormal growth
Non-Modifiable-unable to change
Neurogenisis-process by which neurons are generated neural stem or
progenitor cells
Neurons-excited cell that processes and transmits information.
Neurotransmitters-endogenous chemicals that transmit signals from
neuron to a target cell
Nerve Cells-cells combining to deliver neuron messages
Obesity-significantly overweight
Occipital-related to the eyes
Optimal Health-best health encompassing mental, physical and spiritual
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Healthy Selves, Healthy Communities
Osteoarthritis-degenerative disease of the bone
Palpable-able to touch/feel by hand
Pap test- Papanicolaou test used to detect potentially pre-cancerous
Parietal-area of brain above the occipital lobe
Pathology-study and diagnosis of a disease
Pathophysiology-convergence of pathology with physiology
Peripheral Vascular Disease-condition of the blood vessels
Phenomenon-unordinary or different
Physical Health-physical well being
Physiological-study of function in living system
Plasticity-ability of synapses or connection to regrow or duplicate selves
Psychoactive-chemical substance that crosses the blood-brain barrier
Psychological-pertaining to the mind
Polycystic ovarian syndrome (PCOS) - Can lead to menstrual
Potassium-chemical element
Repetition-the act or process of repeating or being repeated
Resources-is a source or supply from which benefit is produced
Rheumatoid Arthritis- is a long-term disease that leads to inflammation of
the joints and surrounding tissue
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Sedatives-tranquilizer, a substance that induces sedation
Short –Term Memory-memory of events that have happened in the last
little while
Social Health-ability to interact with those around you in a social way
Socio-Cultural-theories of cultural evolution
Steroids-organic compound similar to testosterone
Stress-organism total response to environmental condition
Stimulation-action of various agents on nerves, muscles, or sensory
organs
Stroke-blood flow to certain area of brain has stopped
Synapses-structure that permits a neuron to pass electrical impulse
Synovial-is a viscous fluid found in body cavities
Temporal-region of the cerebral cortex
Tense-mental or physical tension
Therapeutic-consequence of medical treatment
Tumors-neoplasm, solid fluid filled sac
Tumor Markers-can be found on blood or urine closely associated with
tumors
Type 2 Diabetes-lifelong chronic disease
Trauma-damage or injury
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Triglycerides-blood lipid that helps transfer adipose tissue and blood
glucose from liver
Urination-expelling water
Vessel-designed to hold fluid
Viscosupplementation-injection to treat cancer
WBC-white blood cells primarily to fight infection
Wellness-health and freedom from disease
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