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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.

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Staying healthy now and in retirement

Staying Healthy Now and in Retirement

Dr. Karen Breeck MD

Feedback@MDPotentials.CA

www.MDpotentials.ca

Feb 2, 2012


Are you ready to retire
Are You Ready to Retire ?

Financial Readiness (money)

Lifestyle Readiness (time)

Both assume your HEALTH !!


Objectives
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”


How many years are you going to live
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


Our smart goal
Our “SMART” Goal

To die at _____ years of age

of ______________


Predicted life expectancy birth
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


Predicted life expectancy birth1
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


Predicted life expectancy age 65
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


Ray kruzweil futurist
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


Ray kruzweil futurist 2
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”


Ray kruzweil futurist 3
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


How many years are you going to live1
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 ?


Objectives1
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”


Live to 100 centurions
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.


Live to 100 centurions1
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.


New england centenarian study
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.


Predictors for male centurions
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


Keys to living real old 100
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 !


Objectives2
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”


Staying healthy now and in retirement

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


Total all causes of death
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


Total all causes of death1
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


  • Increase odds of dying healthy
    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 %


    Our smart goal1
    Our “SMART” Goal

    To die at _100__ years of age

    of natural causes or “old age”


    Objectives3
    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”


    What is age
    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)


    What is health
    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”


    Define health
    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)


    Age healthy pre requisites
    “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


    How to age healthy
    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


    Don t smoke
    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


    Eat right
    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


    Npn supplements 2
    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


    Exercise exercise exercise
    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 !


    Limit alcohol
    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


    Prevent infections
    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


    Prevent dental decay
    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


    Prevent dementia
    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


    Get enough sleep
    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


    Take smart risks
    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


    Develop stress resilience
    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


    Life plan 1
    Life Plan (1)

    • Primary Health Care Provider

      • Family Doctor / Walk in Clinic

      • Nurse Practitioner / Physician Assistant

    • Naturopath

    • Osteopath

    • Chiropractor

    • Podiatrist

    • Psychologist

    • Optometrist

    • Dentist


    Life planning 2
    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


    Life plan 3
    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


    Life plan 4
    Life Plan (4)

    • Insurance Coverage

      • Extended Health Care and Dental (PSHP)

      • Travel Out of Country / Province

      • Disability

      • Critical Illness

      • Long Term Care


    Alternative medicine practioners
    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


    Check for age and sex specific cancers
    Check for Age and Sex Specific Cancers

    • Breast

    • Prostate

    • Colon

    • Cervix

    • Skin (Melanoma)

      • Order form in binder or go to www.cancer.ca


    Check blood pressure
    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.


    Check cholesterol levels
    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


    Check if you are obese
    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


    Check for diabetes
    Check for Diabetes

    • Not recommended for routine screening !

      • Only if high BP or Cholesterol

      • Overweight (BMI > 25) and glucose intolerance

        • Lifestyle interventions

        • Metformin or acarbose medications

    • Canadian Diabetes Association

      • Screen at 40 and every 3 years

        http://www.canadiantaskforce.ca/recommendations/2005_03_eng.html


    Self check for depression
    Self-Check for Depression

    • 2 weeks or more:

      • Persistent sad, anxious or empty mood

      • Feelings of hopelessness and pessimism

      • Feelings of guilt, worthlessness or helplessness

      • Loss of interest or pleasure in hobbies and activities

    • Screening Quiz

      • CMHA.ca

    • Free Educational Modules on moods/emotions

      • Moodgym.anu.edu.au


    Screen for suicidal ideation
    Screen for Suicidal Ideation

    • 3500 Canadians took own lives in 2010

      • 7662 died colon cancer and 5105 of breast cancer

      • Most are men aged 15-64 (4 x more successful then women)

        • Use of lethal means with less warning signs

        • Many have seen their doctor in month ahead

        • Many overdose on alcohol and prescribed drugs

    • Know when, where and how to get help

      • dcottawa.on.ca

      • 613-238-3311 (1-866-996-0991

      • Canadian Family Physician Vol 57 Feb 11 p 148


    Objectives4
    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”


    Take control of your health care
    Take control of your health care

    1. Make a shadow medical file

    • Keep journal of doctors, dates, tests, findings, symptoms

      2. Internet Research

    • Find support groups – social and often best info

    • Best medical team and location

    • Critical appraisal skills required

      3. Become an “E-Patient”

    • Understand the Canadian health care system

    • Know how to self -navigate and -advocate

    • Demand a patient centric system


    Medical files who s is it
    Medical Files – who’s is it ?

    Personal Health Information Protection Act (PHIPA)

    • Doctor OWNS the records (Supreme Court).

      • Must keep for 10 years after last entry (College Regulation)

      • 30 years if occupational health practice related

    • Doctor or Clinics = HEALTH INFORMATION CUSTODIAN (HIC)

      • Gather, create, holds personal information as part of their job

      • HIC/owner relationship is contractual

    • Patient has right to ACCESS from owner or custodian.

      • Access must be free, copying rarely is....

        • Ontario Medical Review Mar 2011


    Internet research trust no one
    Internet Research - “Trust No One”

    • Critical Appraisal Skill Sets

      • What country ?

      • Who is paying for the site ?

      • Author’s Credentials ?

      • Advertisements ? Type ?

      • Selling Products ? Advertisements ?

      • Last time page updated ?

      • HonCode designation ?

    • Prioritize using:

      • Canadian Government, National Health Associations, Medical Institutions, Support Groups


    Need a seniors health policy
    Need a “Seniors’ Health Policy”

    • Need Public Engagement (2014 PHA)

      • Palliative care

      • Home care

      • City Planning

        • Recreation for Seniors

        • Transport for Seniors

        • Social support for Seniors

      • Public health programs for Seniors

      • Long Term Care options and facilities

      • Eldercare options


    Carp www carp ca
    CARP (www.CARP.ca)

    • National, non-partisan, non-profit

    • ‘New Vision of Aging (+45) for Canada’

      • promoting social change that will bring

        • financial security

        • equitable access to health care and

        • freedom from discrimination

    • Free newsletters on $, health, lifestyle, advocacy

    • $15/yr membership open to all

      • Free membership to partner (same address)

      • Over 300,000 members to date

      • Many benefits


    Carp health wizard
    CARP Health Wizard

    • Canadian Health Care Guide

      • Finding care: health care provider, facility, program

      • Managing your health: decision making, tests, treatments, caregivers

      • Healthy living: workplace, nutrition, lifestyle, travel

    • Health and Wellness

      • Age specific screening guides

      • Health conditions

      • Medications (OTC, natural and prescription)

    • Directories

      • Community, groups, associations, provincial guides


    E patients say let patients help
    E-Patients say “Let Patients Help”

    • TED.com =

      • Epatientdave.com

      • Empowered, Equipped, Engaged, Enabled,

      • Equals, Emancipated and Experts

    • Epatients.net

      • “Health Care Providers Can’t Do It Alone”

      • ParticipatoryMedicine.org

      • E-patients and Health Care Providers together


    Objectives5
    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”


    Retire right 2009 dr fraunfelder md
    Retire Right (2009) Dr. Fraunfelder MD

    • Financial planning is not as important to a fulfilling retirement as many think-the psychological experience is just as crucial.

    • The happiest retirees shared 8 key traits:

      • Plan ahead

      • Keep a healthy lifestyle

      • Engage in leisure activities

      • Lean on their support network

      • Maintain a positive attitude (of gratitude)

      • Accept change

      • Have a sense of purpose

      • Enjoy some expression of spirituality

    • These are all skills. Skills can be strengthened, even learned from scratch.


    I commit to
    I commit to...

    1. not living like I will never die

    2. not dying with my music still in me

    3. considering more then just finances when deciding my retirement date

    4. using 100 for my financial planning life expectancy

    5. finding out my chronological life expectancy

    www.livingto100.com

    6. finding out my present biological age www.realage.com


    I commit to1
    I commit to....

    7. buying “Younger Next Year” by Crowley/Lodge

    8. never starting to smoke

    9. not exposing myself to second hand smoke

    10. cutting back on my smoking

    11. sign up to driventoquit.ca and Quitting !

    12. annual medical check ups

    13. annual dental visits

    14. doing my age / sex specific medical screening


    I commit to2
    I commit to ....

    15. keeping a “healthy” waist circumference

    16. “working out” my brain daily

    17. learning a new instrument, skill or language

    18. laughing every day

    19. doing a daily act of random kindness

    20. developing an attitude of gratitude

    21. learning CPR with my family and friends

    22. volunteering in my community

    23. spending more time nurturing relationships


    I commit to3
    I commit to...

    24. becoming an organ donor

    25. making a living will and POA - Personal Care

    26. researching critical illness and LTC insurance

    27. defining my own “medical team”

    28. knowing the signs and symptoms of strokes

    29. knowing the signs and symptoms of heart attack

    30. knowing the signs and symptoms of depression

    31. knowing where to find help for depression


    I commit to4
    I commit to...

    32. shopping for healthier food

    33. cooking in a more healthy manner

    34. eating more at lunch and less at dinner

    35. having more colours in my meals

    34. walking for 20-30 min most days

    35. starting exercise for 5 min a day (if at 0 now)

    36. checking my stress levels www.cmha.ca quiz

    37. finding a new “stress buster” strategy


    I commit to5
    I commit to....

    38. learning to meditate

    39. knowing my blood pressure numbers

    40. limiting my alcohol intake

    41. screening myself for alcoholism

    42. always wearing my seat belt

    43. joining FSNA for the travel insurance

    44. joining CARP for the health wizard

    45. joining FSNA/CARP for the advocacy


    I commit to6
    I commit to...

    46. making my own medical file/chart

    47. critically appraising all internet health research

    48. learning more about the health care system

    49. becoming an e-patient

    50. becoming engaged in the 2014 health care accord

    ....

    ....My life is my health and my health is my life...

    I am going to live to 100 and die of natural causes !


    I smart commit to
    I “SMART” commit to....

    1. Today ....

    2. This Week ...

    3. This month .....


    Feedback
    Feedback

    (1) What worked for you

    (2) What didn’t work for you

    (3) What would you recommend be done differently for next lecture ?

    • Email me: Feedback@MDPotentials.ca

    • Course Critique

    • Course notes and recommended resources

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