updated June 6, 2013

wellness 


12 Months of Wellness

 


Bone Health
5 ways to boost bone strength early 
The best prevention for bone-thinning osteoporosis begins early — during the first two decades of life, when you can most influence your peak bone mass by getting enough calcium and vitamin D and doing bone-strengthening exercise. If you are over age 20, there’s no need to be discouraged. It’s never too late to adopt bone-preserving habits. If you are a man younger than 65 or a premenopausal woman, these five strategies can help you shore up bone strength as a hedge against developing osteoporosis.

1. Monitor your diet:  Get enough calcium and vitamin D, ideally through the foods you eat. Although dairy products may be the richest sources of calcium, a growing number of foods, such as orange juice, are calcium-fortified. Fruits, vegetables, and grains provide other minerals crucial to bone health, such as magnesium and phosphorus.
2. Maintain a reasonable weight:  This is particularly important for women. Menstrual periods often stop in women who are underweight — due to a poor diet or excessive exercise — and that usually means that estrogen levels are too low to support bone growth.
3. Don't smoke, and limit your alcohol intake:   Smoking and too much alcohol both decrease bone mass.
4. Make sure your workouts include weight-bearing excercises:   Regular weight-bearing exercise like walking, dancing, or step aerobics can protect your bones. Also include strength training as part of your exercise routine.
5. Talk with your Doctor about your risk factors:   Certain medical conditions (like celiac disease) and some medications (steroids and others) can increase the chances that you will develop osteoporosis. It’s important to talk with your doctor to develop a prevention strategy that accounts for these factors.

from Harvard Medical School HEALTHbeat  http://www.health.harvard.edu  

 




Cancer Care
Resources for Cancer Survivors
The Healing Journey Program http://www.healingjourney.ca  

Emotional effects of coping with cancer in everyday life:  American Cancer Society (ACS) www.cancer.org

Cancer Survivor Toolbox National Coalition for Cancer Survivorship (NCCS) www.canceradvocacy.org

4 step guided morning visualization for a perfect day - meditation, intention, visualization and dedication  
(10 min): www.modernmeditation.ca

National Comprehensive Cancer Network NCCN - life after cancer / survivorship  www.nccn.com

Macmillan Cancer Support - improves the lives of people affected by cancer. We are all affected by cancer. We can all help.   www.macmillan.org.uk

American Holistic Health Association: AHHA's focus is to help integrate mind, body and spirit in the process. www.ahha.org/

Cancer View Canada:  www.cancerview.ca/ an ever-evolving web portal developed by the Canadian Partnership Against Cancer that connects Canadians to online services, information and resources for cancer control. It is designed to benefit:
•  People affected by cancer, including patients, survivors, friends, family and the public
•  People who treat or care for people affected by cancer
•  People who work in cancer control or health-care organizations across Canada
The “Truth of It” video series on their website is also an excellent resource for persons newly diagnosed. 

Canadian Cancer Encyclopedia:  topics including risk reduction, screening, diagnosis, treatment and supportive care. They also include checklists such as questions to ask about surgery, questions to ask about chemotherapy, etc. www.info.cancer.ca/cce-ecc/

Impact of stress on cancer metastasis:    www.ncbi.nlm.nih.gov  this article provides an overview of the relationship between psychosocial factors, specifically chronic stress, and cancer progression.  

Exceptional Cancer Patients - ECaP  www.ecap-online.org/ is a non-profit organization dedicated to promoting a comprehensive integrative philosophy in the context of whole person, evidence-based care. 

The Guided Meditation Site - meditation, relaxation, personal development and spiritual growth also a great resource for people who are looking for ways to rid themselves of stress www.the-guided-meditation-site.com/

Cancer Knowledge Network - CKN provides valuable, practical resources for people living with cancer, the doctors who treat them, and the loved ones who care for them. www.cancerkn.com

Ottawa Integrative Cancer Centre - OICC www.oicc.ca  /  treatment resource list www.oicc.ca/uploads




Fall Prevention
10 ways to safeguard against falls
Each year, osteoporosis contributes to more than 2 million bone fractures in the United States. Thankfully, osteoporosis symptoms need not threaten the health of your bones or your quality of life. This report describes how you can prevent and treat osteoporosis through diet, exercise, and medications. You'll also find advice on choosing a calcium supplement, tips on fall-proofing your home, and help with putting together a personalized plan to preserve or boost your bone strength.

10 ways to safeguard against falls
How strong are your bones? You may have no idea — until a bone breaks when you push on a stuck window or bend down to pick up something you’ve dropped. Or worse, take an unexpected tumble off a curb or trip over an extension cord. 
One of the critical goals of managing bone-thinning osteoporosis is to prevent the fractures that can threaten independence, steal mobility, trigger depression, and result in pain, disability, or even death. These 10 simple steps can help safeguard your bones.

1. Clear your floors of clutter and any items that you could easily trip over, including loose wires, cords, and throw rugs.
2. Keep stairways, entrances, and walkways well lit, and install night lights in your bedroom and bathroom.
3. Clean up spills immediately
4. Wear rubber-soled shoes for better traction. Avoid walking around in socks.
5. Avoid having to climb or reach for items. Keep the things you use often in easy-to-reach cabinets. You might also purchase reaching and grasping tools to get at difficult-to-reach items.
6. Add grab bars to your tub, and use nonskid mats on bathroom floors.
7. Be careful when pets are nearby. Tripping over a pet, most often a dog or cat, is a common cause of falls.
8. Talk to your doctor about whether any medications you are taking can cause dizziness, affect balance, or have other side effects that might make you more prone to a fall.
9. Find physical activities, such as tai chi or yoga, that can improve your balance, coordination, and muscle strength.
10. Have your vision checked regularly and keep your glasses and/or contact lens prescription up to date.


from Harvard Medical School HEALTHbeat  http://www.health.harvard.edu  

 




Pain Management
Meditative pain management
Meditainment  www.meditainment.com/pain-management  20 min audio MP3 download plus other audios 
Guided meditation - Chronic Pain   youtube.com/watch?v=XwiiWrt3Ld8  9 mins video
Guided meditation - Relieve Physical Pain   youtube.com/watch?v=vW7y6qJMz5c  7 min audio 
Meditation Oasis  www.meditationoasis.com/podcast various audios  




Stress
Tips for stress management 
The following tips are from a booklet called De-Stress Tips for Changing Times by Doc Chidre, founder of  HeartMath. HeartMath http://www.heartmath.org/ is an organization dedicated to teaching individuals to manage and reducing stress by using principles relating to neurocardiology or heart brain interactions. 

The Institute of HeartMath talks a great deal about coherence – heart coherence, heart-rhythm coherence, physiological coherence, etc. – because the state of coherence is so important in helping each of us maintain our mental, emotional, physical and spiritual well-being. Coherence, in relation to any system, including the human body, refers to a logical, orderly and harmonious connectedness between parts. Borrowing from physics, when we are in a coherent state, virtually no energy is wasted because our systems are performing optimally and there is synchronization between the heart, respiratory system, blood-pressure rhythms, heart-rate variability patterns, etc. When we speak of heart-rhythm coherence, we are referring to smooth, ordered heart-rhythm patterns. Among the many benefits of coherence are calmness, good energy levels, clear thinking and proper immune-system function.

The tips include:
•  Communicate and interact with others
•  Practice appreciation and gratitude
•  Decrease drama; manage your reactions to your situation
•  Practice prayer or meditation
•  Heart-focused breathing can reduce anxiety and stress
•  Sleep
•  Exercise
•  Stop comparing the present with the past
•  Don’t blame yourself
•  Engage with your family




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