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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 Jan 18, 2012. Readiness to Retire. Financial readiness (money) Lifestyle readiness (time)

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Staying Healthy Now and in Retirement

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  1. Staying Healthy Now and in Retirement Dr. Karen Breeck MD Feedback@MDPOTENTIALS.CA www.MDpotentials.ca Jan 18, 2012

  2. Readiness to Retire • Financial readiness (money) • Lifestyle readiness (time) • Substitution preparation for job satisfaction, socialization, intellectual stimulation, challenge, routine etc

  3. Readiness to Retire • Financial readiness (money) • Lifestyle readiness (time) • Substitution preparation for job satisfaction, socialization, intellectual stimulation, challenge, routine etc • Both assume your HEALTH !!

  4. Lecture Limitations This presentation is not intended to provide specific individual medical advice. The nature of this presentation is general guiding principles and not individual advice. If individualized advice is needed or desired, please see your primary health care provider.

  5. Objectives As a result of this session, participants will : 1. Know what their expected lifespan is 2. Learn the secrets of living to 100 years old 3. Increase their odds of dying healthy 4. Understand how to age healthy 5. Take more control of their health and care 6. Identify your next action steps for “health now and in retirement”

  6. 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

  7. Exercise Round 1. What age and cause of death did you pick ? Round 2. Why do you think you picked those ? Round 3. What things could you change right now in your lifestyle that would likely result in an increased age at death and/or change your cause of death ?

  8. Our “SMART” Goal H To die at _____ years of age and To die of ______________

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

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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”

  15. 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

  16. 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 ?

  17. Our“SMART” Goal To die at _100__ years of age How can I increase my odds of doing that ?

  18. Objectives As a result of this session, participants will : 1. Know what their expected lifespan is 2. Learn the secrets of living to 100 years old 3. Increase their odds of dying healthy 4. Understand how to age healthy 5. Learn how to take more control of their health 6. Identify your personalized next action steps for a “healthy now and in retirement”

  19. 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.

  20. 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.

  21. New England Centenarian Study • Centenarians handle stress better (resilient). • If gave birth > 40 yrs old = 4 x chance of living to 100 • Few are obese. Men are especially lean. • Smoking history rare. • Most have at least one old 1st degree relative. • Many children of centenarians (age 65 - 82) follow parents’ footsteps - low rates heart disease, diabetes and mortality. • 1 in 3 = no changes in their thinking abilities.

  22. 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

  23. Keys to living real old (100)H 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 !

  24. Objectives As a result of this session, participants will : 1. Know what their expected lifespan is 2. Learn the secrets of living to 100 years old 3. Increase their odds of dying healthy 4. Understand how to age healthy 5. Take more control of their health and care 6. Identify your next action steps for “health now and in retirement”

  25. Our “SMART” Goal H To die at _100__ years of age and To die of ____?______

  26. Total (all causes of death) Cancer H 29.6 % Heart Disease H 21.3 % Stroke H 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

  27. 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

  28. 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

  29. 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 %

  30. Our “SMART” Goal H To die at _100__ years of age and To die of natural causes “old age”

  31. Objectives As a result of this session, participants will : 1. Know what their expected lifespan is 2. Learn the secrets of living to 100 years old 3. Increase their odds of dying healthy 4. Understand how to “age healthy” 5. Take more control of their health and care 6. Identify your next action steps for “health now and in retirement”

  32. What is “Age” ? • Chronological – age based on birthday • BiologicalH – age based on body • www.RealAge.com(US) • Must do a sign in • Sends you personalized action plan • Let’s you update scores / determine priorities • Translates your data to a “Doctor’s Visit Plan” • Yes your age can get “younger next year”

  33. What is “Health”H? • 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”

  34. Self - Rating of Health • 22% excellent - 38% very good (60 %) • 29% good - 11% poor health (40 %) • No significant difference by sex • More good - poor with age (+55) • Varies with provinces • Best health in NL and AB Sources: Statistics Canada ( 2005 data) Last modified: 2011-13-01

  35. 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)

  36. “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

  37. How To Age Healthy • You may have to chronologically age but you can get “younger next year” biologically • Key is to remember: “An ounce of prevention is worth a pound of cure”

  38. Don’t SmokeH • Prevent cancers, BP, heart disease, stroke, lung disease and just about everything else... • Men 24.3% Women 18.9% • Best thing to improve your health... QUIT TODAY • DrivenToQuit.ca contest open until Feb 29H • Quit for month of March and can win a Ford Fusion • Second hand smoke effects – other adults, kids, pets • Kids 300 x > asthma, ear infections “Smoking is the only form of socially acceptable suicide” http://www.worldlifeexpectancy.com/country-health-profile/canada

  39. Eat Right H • Prevent heart, diabetes, obesity, BP, dementia • Use “Eat Right Ontario” dietician line • Heart and Stroke www.healthcheck.org • Vegetables > White meat/fish > Red meat • Fresh > Steamed > Broiled > Frozen* > Can* > Fried > Deep Fried • No white sugar, flour, rice • Mediterranean diet • Accountability partners

  40. Use of Supplements • Omega 3 • Prevent heart, depression, dementia, cancer, arthritis • Fortified food, 1 gm fish oil, algae • Vitamin D • Prevent cancer and arterial diseases • 400-1,000 IU / day

  41. 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

  42. 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 • Key is find something you like to do

  43. Limit Alcohol • 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 • Average 9.8 Litres per person (Rank 46) • Screen for addiction • Men 5x > Women http://www.worldlifeexpectancy.com/country-health-profile/canada www.tc.gc.ca

  44. 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

  45. Prevent Dental Decay • Screen for oral cancer, neurological issues, gum disease, TMJ, grinding (stress), nutritional deficits • Prevent lung and heart disease, stroke and diabetes. • Decay is from neglect not age. • 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

  46. Prevent Dementia • Work out your brain – Stay curious • Read • Attend educational classes • Learn a new hobby, skills or language • Numbers/math games “Sudoku “ • Laugh – 9 belly laughs a day • 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

  47. Get Enough Sleep • Sleep is an active state not a passive one • Regenerative, releases hormones • Get 8 hours a night • Same hours every day , 7 days a week • Between 10 -11 pm and 6-7 am • Sleep Hygiene • No TV in bedroom • Keep room very dark • Have a “step down” time before bed

  48. 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

  49. Develop Stress Resilience • Stress impacts life expectancy /health • > 80% of Dr visits are stress related • No one accepted definition yet • Fight/ flight “stress” reaction • Needs to go “on” and “off” appropriately • Stress resilience is a learned skill set • Positive Attitude, Thought Patterns, Exercise • Sense of belonging, Meditation, Prayer, Gratitude

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