1 / 72

Staying Healthy Now and in Retirement

Staying Healthy Now and in Retirement. D r . K aren B reeck MD F eedback @MDP otentials .CA www. MDp otentials .ca F eb 2, 2012. Are You Ready to Retire ? . Financial Readiness (money) Lifestyle Readiness (time) Both assume your HEALTH !!. Objectives.

dani
Télécharger la présentation

Staying Healthy Now and in Retirement

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Staying Healthy Now and in Retirement Dr. Karen Breeck MD Feedback@MDPotentials.CA www.MDpotentials.ca Feb 2, 2012

  2. Are You Ready to Retire ? Financial Readiness (money) Lifestyle Readiness (time) Both assume your HEALTH !!

  3. Objectives As a result of this session, you will : 1. Determine your expected lifespan 2. Learn the secrets behind “living to 100” 3. Find out how to “die healthy” 4. Understand how to “age healthy” 5. Take control of your health care 6. Identify your next action steps for “health now and in retirement”

  4. How many years are YOU going to live ? • Why is this important? • Don’t want to outlive your money • For 1000’s years life expectancy = 25 yrs • 1800’s = 37 yrs • 1900’s = 48 yrs • 1950’s = 65 yrs • Exercise

  5. Our “SMART” Goal To die at _____ years of age of ______________

  6. Predicted Life Expectancy - Birth • Average 80.9 • Provincial Range 75.2 - 81.4 (6 years) • Men 78.5 • Provincial Range 72.5 – 79.2 (7 years) • Women 83.1 • Provincial Range 78.5 – 83.6 (5 years) Stats Can 2008 data last modified 09/27/2011 http://www40.statcan.ca/l01/cst01/health72a-eng.htm

  7. Predicted Life Expectancy - Birth • Average 80.9 • ON 81.3 • Men 78.5 • ON 79.0 • Women 83.1 • ON 83.4 Stats Can 2008 data last modified 09/27/2011 http://www40.statcan.ca/l01/cst01/health72a-eng.htm

  8. Predicted Life Expectancy - Age 65 • Combined = 85.0(+ 4.1 years - 80.9 ) • Men = 83.3(+ 4.8 years - 78.5) • Women = 86.5(+ 3.4 years - 83.1) • 3.2 year gap between W > M (- 1.3 years gap) Stats Can 2008 data last modified 09/27/2011 http://www40.statcan.ca/l01/cst01/health72a-eng.htm

  9. Ray Kruzweil - Futurist IT doubling every yr in exponential manner 1960s computer = ½ building @ MIT 2010 cell phone = 1,000 x powerful, 1m x cheaper and 1 m x smaller = 1b x improved price/performance 2037 (25 years) = 1 b x more powerful and 100,000 x smaller = size of a blood cell

  10. Ray Kruzweil - Futurist (2) • 2039 (27 years) = reverse engineer brains = A.I. • 2045 (33 years) = “Singularity” • Technology > Human brains • Will need to amplify our brains with technology • Will spend majority of life in VR. • 2050 (38 years) = extension of life • Human aging and illness will be reversed • World hunger and poverty will be solved • We will “cure” death – “immortality medicine”

  11. Ray Kruzweil – Futurist (3) Within the next 20 - 40 yrs (?) • Genetics (biotechnology) • reprogramming our biology for disease or death • Nanotechnology • keeping us healthy from the inside out • Robotics • combined with Artificial Intelligence

  12. How many years are YOU going to live ? • For 1000’s years life expectancy = 25 yrs • 1800’s = 37 yrs • 1900’s = 48 yrs • 1950’s = 65 yrs • 1980’s = 75 yrs • 2000’s = 80 yrs • 1 in 6 alive today will live to be 100 • Born in 2007 = 104 yrs - Lancet Journal and www.hrsdc.gc.ca What age are YOU going to use for your financial planning ?

  13. Objectives As a result of this session, you will : 1. Determine your expected lifespan 2. Learn the secrets behind “living to 100” 3. Find out how to “die healthy” 4. Understand how to “age healthy” 5. Take control of your health care 6. Identify your next action steps for “health now and in retirement”

  14. Live to 100 = Centurions • In Okinawa, Japan studies show • Low-stress lifestyle • A diet that heavy on grains, fish, and vegetables • light on meat, eggs, and dairy. • Emphasis on walking and gardening. • Older adults not isolated within community, taken care of and continue to work • Spiritual sense of purpose • Santrock . Physical Development and Biological Aging.

  15. Live to 100 = Centurions • In Okinawa, Japan studies show • Mind: • Low-stress lifestyle • Body: • A diet that heavy on grains, fish, and vegetables • light on meat, eggs, and dairy. • Emphasis on walking and gardening. • Social/Spirit: • Older adults not isolated within community, taken care of and continue to work • Spiritual sense of purpose • Santrock . Physical Development and Biological Aging.

  16. New England Centenarian Study • Centenarians handle stress better (resilient). • Few are obese. Men especially are lean. • Smoking history rare. • Most have old 1st degree relative. • Many children of centenarians (age 65 - 82) follow parents’ footsteps - low rates heart disease, diabetes and mortality. • Results all put into “www.livingto100.com” • 1 in 3 = no changes in their thinking abilities.

  17. Predictors for Male Centurions Are married Are not overweight Have low blood pressure Strong grip ( overall strength and fitness) Have high education level Have low blood sugar Avoids heavy drinking Do not smoke Have a low cholesterol. – JAMA Nov 2011

  18. Keys to living real old (100) Diet: low meat, fish, high vegetables Lifestyle: education, don’t smoke, limit drinking, thin, active, marriage, don’t be poor Stress: low or well managed stress Social: Have lots of close friends, be a believer Purpose: family, community, work, volunteer Don’t get chronic disease (cardiac or cancer) Move to Japan and have really old parents Take www.liveto100.com and make changes !

  19. Objectives As a result of this session, you will : 1. Determine your expected lifespan 2. Learn the secrets behind “living to 100” 3. Find out how to “die healthy” 4. Understand how to “age healthy” 5. Take control of your health care 6. Identify your next action steps for “health now and in retirement”

  20. Total (all causes of death) Cancer 29.6 % Heart Disease 21.3 % Stroke 5.8 % Lung Disease 4.6 % Accidents 4.3 % Diabetes 3.8 % Alzheimer's 2.8 % Flu/Pneumonia 2.3 % Kidney Disease 1.6 % Suicide 1.6 % Sources: Statistics Canada, 2008 data, Last modified: 2011-11-01

  21. Total (all causes of death) ALL MEN WOMEN Cancer Cancer Cancer Heart Disease Heart Disease Heart Disease Stroke Accidents Stroke Resp Disease Resp Disease Resp Disease Accidents Stroke Alzheimer’s Diabetes Diabetes Accidents Alzheimers Suicide Diabetes Flu/Pneumonia Flu/Pneumonia Flu/Pneumonia Kidney Disease Alzheimer’s Kidney Disease Suicide Kidney Disease Sepsis Sources: Statistics Canada (2008 data) Last modified: 2011-11-01

  22. Total (all causes of death) CANADA • Cancer • Heart Disease • Stroke • Lung Disease • Accidental • Diabetes • Alzheimer's • Flu/Pneumonia • Kidney Disease • Suicide *Accidental – cars, drugs, guns, poison, drowning, falls UNITED STATES • Heart and Stroke Disease • Cancer • Accidental * • Lack of Health Insurance • Suicide • Infections (Sepsis) • Alcohol induced • Homicide • HIV • Hepatitis (liver disease) Statistics Canada, 2008 data Last modified: 2011-11-01 US data (2010) http://drugwarfacts.org/cms/?q=node/30

  23. Increase Odds of Dying Healthy DO NOT: % of deaths Smoke 18.1 Have poor diet & be inactive 15.2 Abuse alcohol 3.5 Get infectious diseases 3.1 Expose to Toxicants (Pollution) 2.3 Have traffic accidents 1.8 Have firearms accidents 1.2 Get STDs .8 Abuse drugs .7__ 5 1.7 %

  24. Our “SMART” Goal To die at _100__ years of age of natural causes or “old age”

  25. Objectives As a result of this session, you will : 1. Determine your expected lifespan 2. Learn the secrets behind “living to 100” 3. Find out how to “die healthy” 4. Understand how to “age healthy” 5. Take control of your health care 6. Identify your next action steps for “health now and in retirement”

  26. What is “Age” ? • Chronological – age based on birthday • Biological – age based on body • www.RealAge.com(US) • Personalized Action Plan • “Doctor’s Visit Plan” • Yes your age can get “Younger Next Year” (2007 - Crowley and Lodge MD)

  27. What is “Health” ? • What does “health” mean to you ? • How do you define it ? • How do you decide if you have it ? • Or don’t have it? • How do you decide if someone else has it ? “Disease is gender specific, health is not”

  28. Define “Health” ? A person’s mind, body and spirit, being free of illness, injury or pain (Wikipedia) The level of functional or metabolic efficiency of a living being (Wikipedia) A state of complete physical, mental, and social well being and not merely the absence of disease or infirmity (WHO) Brain’s perfect adaptation of your body to the world it thinks you live in (YNY)

  29. “Age Healthy” Pre-Requisites • An individual must be able to identify and to realize aspirations, satisfy needs, and change or cope with their environment. - Peace - Shelter - Education - Food - Stable eco-system - Equity - Social justice - Income - Sustainable resources • WHO’s “Ottawa Charter for Health Promotion” 1986

  30. How to Age Healthy • Don’t Smoke • Exercise • Body • Brain • Eat Right • Supplements ? • Limit Alcohol • Sleep More • Take Smart Risks • Reduce Stress • Screen for Cancer • Screen BP • Screen for Cholesterol • Don’t get fat • Be Happy • Have Fun and Laugh • Have Friends • Get Regular Checkups • Medical • Vaccinations • Dental • Have a life plan

  31. Don’t Smoke • Prevent cancers, BP, heart disease, stroke, lung disease and just about everything else... • Best thing to improve your health... QUIT TODAY • DrivenToQuit.ca contest open until Feb 29, 2012 • Second hand smoke effects - other adults, kids, pets “Smoking is the only form of socially acceptable suicide” http://www.worldlifeexpectancy.com/country-health-profile/canada

  32. Eat Right • Prevent heart, diabetes, obesity, BP, dementia • Use “Eat Right Ontario” dietician line • Heart and Stroke www.healthcheck.org • All colours of vegetables • Fresh > Steamed > Broiled > Frozen* > Can* • No white sugar, flour or rice (go whole grain) • Mediterranean diet • Accountability partners

  33. NPN Supplements (2) • Health Canada: www.hc-sc.gc.ca • 8-digit Natural Product Number (NPN) on bottle • Natural Health Products Database • license if safe, effective and high quality • If not licensed • No pre - market evaluation or testing • No specific disease prevention or treatment claim • No manufacturing consistency assurance

  34. Exercise, Exercise, Exercise • Prevents heart, obesity, BP, dementia, falls • Improves energy, bones, muscle mass, self-confidence, increased independence • Cardio, flexibility, balance and strength • Even 5 minutes a day is better than zero • Can still catch up if starting “late” in life • Walking 20-30 min most days will do it • Find something you like to do..and do it !

  35. Limit Alcohol • Average 9.8 Litres per person (Rank 46) • Prevent Disease and Death • Liver, pancreas, respiratory, immune • > disease in women with > 1 drink/day • Cognitive loss, depression, addiction • Car accidents, falls, drowning, suicide • 1/3 motor vehicle deaths alcohol related • Screen for addiction • Men 5 x rate of women http://www.worldlifeexpectancy.com/country-health-profile/canada www.tc.gc.ca

  36. Prevent Infections • Get vaccinations • Influenza “flu” (Annually) • Tetanus (every 10 years) • Herpes Zoster “Shingles” (age 60 ) • Pneumococcal “Pneumonia” (> age 65) • Tropical Diseases (if traveling) • Yellow Fever • Meningococcal • Hepatitis A and B • Typhoid

  37. Prevent Dental Decay • Decay is from neglect not age • Screen for oral cancer, neurological issues, gum disease, TMJ, grinding (stress), nutritional deficits • Prevent lung and heart disease, stroke and diabetes. • Floss daily • Brush after meals (sweets, before bed) • Power brush or change out soft brush 3 months • Use antiseptic mouthwash • Have exams every 6-12 months (9 months PSHP) • http://www.cda-adc.ca • Canadian Dental Hygienist www.cdha.ca

  38. Prevent Dementia • Brain “work outs”– Stay curious • Attend educational classes • Learn a new hobby, skills or language • Numbers/math games “Sudoku “ • Laugh – 9 belly laughs a day • Learn / play an instrument • Sense of mastery and control in something 2. Stay hydrated (brain > 70% water) • > 50 yrs thirst reflex decreased 3. Diet, Exercise, Socialize

  39. Get Enough Sleep • Sleep is an active state not a passive one • Regenerative, releases needed hormones • Goal is 8 hours • Go to bed and get up at same time: 7 days a week • Between 10 -11 pm and 6-7 am best • Sleep Hygiene • No TV in bedroom • Keep room very dark • Have a “step down” hour before bed time

  40. Take Smart Risks • Prevent Vehicle Accidents • Use seat belts • Drive within the speed limit • Use bicycle helmets • Follow boat safety training • Prevent STDs • Use condoms • Prevent accidental weapons discharge • Have weapon safety training and use lock up • Prevent accidental overdoses • Get rid of old pills • Don’t mix pills and alcohol • Don’t share/take other people’s pills www.smartrisk.ca

  41. Develop Stress Resilience • Stress impacts health • > 80% of Dr visits are stress related • No one definition for “stress” • Fight/ flight “stress” reaction • Stress resilience is a learned skill set • Mind: Positive Attitude, Thought Patterns, Gratitude • Body: Exercise • Spirit: Sense of belonging, Meditation, Prayer

  42. Life Plan (1) • Primary Health Care Provider • Family Doctor / Walk in Clinic • Nurse Practitioner / Physician Assistant • Naturopath • Osteopath • Chiropractor • Podiatrist • Psychologist • Optometrist • Dentist

  43. Life Planning (2) • Discuss the hard stuff now with your family • Organ Donation • BeADonor.ca or Service Ontario • Living Will Advancecareplanning.ca • Power of Attorney - Personal Care • AttorneyGeneral.jus.gov.on.ca • curateur.gouv.qc.ca • Funeral Plans

  44. Life Plan (3) • CPR - You know it... • But does everyone around you ? • New 2010 guidelines... • Call 911 • Start chest compressions • 2 inches deep • beat of“Staying Alive” • $35 kit/video from www.cprAnytime.ca • Teach your family, friends, and community • 20 minutes

  45. Life Plan (4) • Insurance Coverage • Extended Health Care and Dental (PSHP) • Travel Out of Country / Province • Disability • Critical Illness • Long Term Care

  46. Alternative Medicine Practioners • Unlicensed - No professional body oversight • No standards or code of ethics • No one to complain to if things go wrong • Red Flags : • Say THEY can heal you, vice helping YOU heal you • Fear mongering against Western medicine • Not interested to work with your doctor/team • You need to go more often, not less to them over time • You feel uncomfortable alone with them

  47. Check for Age and Sex Specific Cancers • Breast • Prostate • Colon • Cervix • Skin (Melanoma) • Order form in binder or go to www.cancer.ca

  48. Check Blood Pressure • Prevent “silent killer” • Heart disease and stroke. • Get checked at least once a year • Know your numbers • If high at first, check at different times of day over at least 3 days • Diet, exercise, stress reduction should be considered prior to medications.

  49. Check Cholesterol Levels • Prevent heart disease and stroke • Impacted by diet, exercise, alcohol • Not everyone needs to check just ... • Men > 40 • Women > 50 or postmenopausal • People with diabetes, BP, obesity or smokers • Family hx premature heart disease or stroke

  50. Check if you are Obese • Negative health impact on about everything • Over ¼ Canadians are obese • 2 x higher amount then in 1980 • BMI ( > 30 kg/m2 ) • Waist Circumference Check • Men: 102 cm or 40 inches • Women: 88 cm or 35 inches “To feel fit as a fiddle you must tone down your middle.” ~Author unknown

More Related