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