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Healthy Lifestyles
Responsible Community
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Healthy Lifestyles
Patient Collapse
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- Danger
- Response - Airway
- Breathing
- Circulation
Healthy Lifestyles
Patient Collapse
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Healthy Lifestyles
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-> Recovery Position
Healthy Lifestyles
Presentation designed by Dr Richard Pile, Parkbury House Surgery Edited by Emma Day, The Elms Medical Practice St Albans and Harpenden Locality
Cardiac Prehab
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Cardiac Prehab content
What are we going to do with the next hour?
Explore ideas of cardiac prehab
Explain why you have been offered this opportunity
Discuss key ingredients for a healthy life
Learn about services available to support you
Decide what your priorities are and what you are going to do about it?
Agree on what support and follow up you would like
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What is Cardiac Prehab?
Health education, training and support
Self management- helping to help yourself
To prevent and reduce the risk of illness (e.g. heart disease, stroke, diabetes) before it occurs
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Why me, why now?
Because...
Prevention is the best medicine
GPs don’t get time to do this properly in a 10 minute appointment
You are here because you are at higher risk of cardiovascular disease
You will benefit the most from cardiac prehab
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Problems with the way we think?
Problems with the way we think?
Unrealistic optimism
Assumption that past performance predicts the future
Humans often don’t follow a “law based”, logical approach to health. We often assume that we do.
Benefits of lifestyle changes may not be immediate
We make better decisions for our future selves than we do for our immediate selves
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Q-RISK
Q-RISK2 – calculation based upon last years national statistics
Indication of your 10 year risk for developing heart disease/stroke
Q-RISK2 calculated heart age – older/younger?
Risk factors – modifiable/non modifiable
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Perils of Physical Inactivity In 1949, 34% of miles
travelled using a mechanical mode were by bicycle; today only 1-2% are
Half of all adults spend more than 5 hours sedentary every day
Many adults over 65 yrs. do not reach recommended minimum levels of activity
Obesity has doubled world wide since 1980
80% of obese patients never discuss their weight with their GP
Inactivity may cause about twice as many deaths as obesity alone
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Benefits of Physical Activity
Watch “Twenty Three and a Half hours” video https://www.youtube.com/watch?v=aUaInS6HIGo
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Ways of living an active life
Walking club Dancing
lessons or club
Join the gym (exercise
alone or in classes)
Other sports
•Swimming, cycling, dancing, running, martial arts, racket sports
Walking or cycling to
work some of the time
Using the stairs at
home and at work
Gardening Dog
walking
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Activity, how much, how intense?
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150 mins per week (e.g. 30 mins, 5 days a week, in 10-15 min chunks if easier) of moderate intensity activity. E.g. walking briskly, cycling on flat, gardening, golf.
75 mins per week of higher intensity activity. E.g. running, cycling at speed/up hills, swimming, playing tennis/badminton/squash
Arm chair exercises/slow walking/pilates/up and down stairs
Local referrals to exercise programmes
Smoking
STOP!! This is the single most important change you can make.
THINK!! You will save yourself over £3000 a year if you smoked 20 daily.
DO!! Look into Smoking Cessation help and advice – you are not alone
SEE Herts STOP SMOKING CLINIC
Numbers needed to treat (NNT) to stop smoking Self help & written materials:
100 people
Brief intervention from GP: 50 people
Intensive support and medication: 11-14 people
REMEMBER!! After a year of not smoking you will have significantly reduced this risk factor.
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Weight Know your BMI (>25 is overweight)
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Weight
Know your BMI (>25 is overweight)
Set yourself a target weight.
Watch your waist line
combination of diet and exercise
10% weight reduction has NNT of 3 for prevention of hypertension, and NNT of 9 for prevention of diabetes
Local referrals
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Diet
5 daily portions of fruit/veg.
Control your portion size
Eat more oily fish – mackerel/salmon.
Aim for 2 meat free days a week.
Reduce your salt intake – max 6g daily.
Don’t be fooled by packaging!
Low fat v low carb diet?????
LCHF - lose more weight, have higher good (HDL) cholesterol, and better blood sugar control (in diabetics)
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Alcohol Facts
Current NHS recommendation for men and women is a limit of
6 pints of beer or 10 small glasses of wine
One pint of 5% beer contains 215 calories, one small glass of wine 126 calories
Risks of regularly consuming > 14 units week in the long term include:
cancers of the breast, throat and mouth
stroke
heart disease
liver disease
nervous system/brain disease
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Hypertension
Stop Smoking.
Lose weight if necessary.
Reduce your alcohol intake.
Reduce your salt intake.
Increase your activity levels
Think about your stress levels and ways to reduce them.
Practice your relaxation.
Always take your medication.
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5 steps to Mental Wellbeing
Connect
Be active
Keep learning
Give to others
Be mindful - Listen
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Are you ready for change?
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Tips for Success
Be clear on what you need to change and why
Be specific about what you are going to do
Think about how you will measure your success
Who will you be accountable to?
How will you will reward yourself?
Don’t worry if you fail at first. Learn from experience, try again.
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So, what are YOU going to do?
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Do you need to make a change and if so why?
• What will that change be?
How will you achieve it?
• Identify possible barriers…how will you overcome them?
• What support do you need to achieve it?
Next Steps
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Complete your wellbeing Plan
Indicate what changes you would like to make and what you would like help with?
Arrange follow up with us at The Elms
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