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Archive for category: Solutions For Living

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Occupation Is: Managing Toileting, Grooming, Showering and Dressing

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

Remember: Occupational Therapists define the word “occupation” as the way people “occupy” their time. So, for us, this term actually includes all roles involved in living (again, therapy for living, who knew?). In keeping with my theme for October, in celebration of OT month, I will continue to explore the journey of “occupation” from morning to night, highlighting how OT’s help when things breakdown along the continuum that is living.

Okay, so you are up, out of bed, heading to the bathroom. “Occupation” is also the process of managing personal care tasks involved in toileting, grooming, showering or bathing, and dressing.

Assume you have reached the bathroom. What happens if your back is too sore to bend you towards the sink, or the toilet is too low and you don’t have the lower extremity mobility or strength to crouch to that level? Or, maybe you have lost bowel and bladder abilities and you are required to toilet differently? What if when you look in the mirror your thoughts start racing to negative, derogatory or harmful comments about yourself? You want to shower or take a bath, but you can’t stand that long, can’t get your cast wet, or have hypersensitivity to the water hitting your skin. Maybe you can’t get to the bottom of the bathtub, or even if you sit to shower, can’t reach your shower head, lift your shampoo bottle, or lack the arm, hand and finger abilities to scrub your body or your hair. If you are using a wheelchair or commode, maybe you can’t even get into the bathroom in the first place, or if you can, can’t get into the shower, under the sink, or can’t see yourself in the mirror. Or, perhaps your depression limits your motivation to shower, or to brush your teeth or hair in the first place.

Maybe you have managed to do your grooming, toileting and washing. What if you can’t get dressed? Perhaps you are on the main floor because you can’t do the stairs, but all your clothes are in your upper bedroom. Or, your clothes are not clean because you lack the ability to do so. Maybe you dresser is too high, or too low, or you can’t reach the shelves in your closet due to pain, limited strength or mobility. Putting on a bra requires significant shoulder movements and putting on socks requires flexion and external rotation of the hips, or bending, and you can’t do any of that?

Occupation is all of that, and these things are addressed in occupational therapy. If you can’t use the toilet, perhaps you need education, supplies or help to manage briefs, urinals, catheterizations, bed pans, disimpaction, a colostomy, ileostomy, or suppositories. Maybe you need a commode beside the bed because your bathroom is not accessible, or you don’t have a toilet on the level of the home you are required to sleep on due to limited mobility. What if the commode you do have won’t fit over the toilet, or even through the bathroom door? If you can get in the bathroom, but the toilet and sink are not usable for you, perhaps devices would help to correct this, or you need education on alternatives. Perhaps your shower or bath needs some adjustments to help you transfer into / out, to sit to shower, or to reach the shower head. Maybe the shampoo and soap bottles need to be changed or relocated. A reacher may help you to access some of your clothing, or you need education and support to rearrange your things to promote your independence. Education and equipment for dressing may help to reduce your need for assistance with dressing your upper and lower body. No motivation to do these things in the first place? Solutions can include cognitive, emotional and behavioral strategies and supports to change thinking patterns, reengage the psyche, and to restore normal routines.

Spoken quite simply – occupation is going to the washroom, grooming, showering and dressing, and if these things are a challenge for you, occupational therapists treat that.

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Occupation Is: Getting Out of Bed in the Morning

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

Back by popular demand and in recognition of Occupational Therapy Month we are re-running our series “Occupation Is.”   I will be spending the month of October defining the word “occupation”. Why? Because, contrary to the traditional understanding of the word, occupational therapists define this differently. For us, the word “occupation” does not only include “paid” work, employment, or jobs. Rather, we define it as the way people “occupy” their time and as such it actually includes all roles involved in living (therapy for living, who knew?). So, for this month, I will explore the journey of “occupation” complete from morning to night, highlighting how OT’s help when things breakdown along the continuum that is living.

I assume the routine for most of us is the same. Morning hits, we hear the alarm clock, snooze it a few times, and eventually swing our legs over the bed, stand, stretch and head to the washroom. Sounds easy, right? But what if it isn’t?

What if you have had a terrible sleep? Perhaps you live with chronic pain and cannot get comfortable in your bed. Or, you have an acute injury and are trying to sleep on broken ribs, while wearing a cast or sling, or with bruises, scrapes, or swollen body parts. Maybe you live with anxiety, depression, or have trouble controlling your thoughts when you try to drift off. You have restless legs, or are on medication that makes you sleep too much, or causes insomnia. You are worried about something, someone, or have a child, spouse, or family member in your home that might need you during the night. Tomorrow is a big day and you are excited or nervous. You have neighbors that are too loud, or are spending the night in a shelter because you have nowhere else to go. Really, obtaining a restful sleep is actually difficult.

Assuming you have slept, and recognize the alarm is going off, what if you can’t just “throw your legs over the bed, stand and stretch”. Then what? Do you have or need support or devices to make the transition from lying to sitting, from sitting to standing, to a walker, cane or onto a wheelchair or commode? Perhaps your depression or anxiety makes it extremely difficult to transition out of bed to face the day, or to start your morning routine. Maybe you need to stay in bed for an extra hour because the amount of sleep you got just won’t cut it for challenges that day will bring.

Occupation is all of that and as such, these things are addressed in occupational therapy. Why are you not sleeping? Can we assist you to obtain a better sleep surface? Can we educate you on how to obtain a restful sleep position by suggesting changes to how you are lying, or through the use of pillows or wedges? Can we help you to shut your mind off through progressive muscle relaxation, meditation, natural sleep remedies, or by assisting you to obtain medical assessment and intervention? Can we aid in reducing your stress such that you are more at ease when trying to fall asleep, or so you won’t wake as much during the night? If you are sleeping through your alarm, or can’t motivate yourself out of bed in the morning, perhaps we can provide you with cognitive and behavioral strategies to re-frame that process to enhance your success. If there are physical barriers to positioning in bed, sitting, transferring or standing, we can prescribe equipment, aids, tools and support to ensure this part of your morning routine is safe, to promote independence, or to assist your caregiver.

Spoken quite simply – occupation is getting out of bed in the morning, and if this is a challenge for you, occupational therapists treat that.

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Back to… You!

This September we ran a series all about getting “back to you.” By now, we’re well back into the school year and new routines and we want to ensure you are taking time in your newly established routine for you.

To recap our “Back to You” series we want to leave you with the top 5 tips to ensure you are working towards a healthier lifestyle by focussing on you:

1. Schedule time for yourself.  Taking some me time each and everyday will go a long way to reducing stress, increasing energy and productivity and strengthening your overall health. So ensure, every day, you schedule time for yourself. Read a book, join a class, connect with a friend, or practice mindfulness techniques like meditation or yoga.

2. Keep Fit.   Ensuring your body is healthy through fitness at every stage of your life will help to keep you healthy and live longer. Try to schedule in some daily activities to promote fitness, but if you don’t have time for the gym or sports, ensure you sneak it in.

3. Eat Well.  You are what you eat! Food is the essential fuel for your body and mind, and without a balanced, healthy diet it’s impossible to function to your fullest potential. Take time to plan and prepare meals in advance so you ensure you are including the necessary nutrients on a daily basis and not needing to hit the drive-thru on your way home from work.

4. Keep Your Budget In Line.   Financial troubles or concerns can be a huge cause of stress in your life which can negatively affect both your physical and mental health. By taking time to plan, assess and modify your finances and spending habits you can alleviate stress, improve relationships and concentrate on you!

5. Keep Tabs on Yourself.  We’ve provided you with great ways to focus on you and your health, but with a busy lifestyle it can be hard to stick to your plans. If you notice yourself deviating from any of the plans you’re following to improve your mental, physical, and financial health, take a step back, reassess and devise a new plan that puts the focus back on you!

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Kitchen Safety – Hidden Hazards

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

I think I spend about three hours a day in my kitchen. Just when I get a meal or snack prepared, served and cleaned-up, it seems to be time to eat again. I guess that is the norm for busy families that are constantly on the go.

Yet, while the kitchen is one of the most lived-in rooms in the house, there are many hazards here that are often overlooked. These hazards can result in illness or injury if not addressed. For example, did you know that the dish cloth or sponge is the most dangerous item in your kitchen? That a child’s shirt can catch on fire while stirring something on a gas stove? That there are all sorts of bacteria (including fecal matter) on the rinds of lemons and limes (but we squeeze these and throw them in our drink!).

My blog today is going to highlight some of the under-estimated hazards in the kitchen, including:

1. Dirty Dish Sponges: Did you know that a dirty dish sponge can harbour and spread disease-causing bacteria? A study completed at the University of Arizona detected salmonella in 15% of sponges that were examined. As we age, it becomes more difficult for our bodies to fight off disease, making it important to be aware of how bacteria spreads and how to prevent it. A simple way to get rid of bacteria on sponges is to wet the sponge and zap it in the microwave for about one minute. Or for dish cloths, rotate and wash these regularly using bleach if available.

2. Cross-contamination of food: Ensure to thoroughly wash your hands, surfaces, and utensils after handling meat, poultry, or seafood to avoid spreading bacteria. Keep two cutting boards – one for meat products, and one for other food items. Purchasing cutting boards in different colours or labelling them can make it easier to discriminate between the two. Considering putting your cutting boards in the dishwasher after use to increase sanitation.

3. Spoiled Food and Storing Leftovers: Never leave raw meat, poultry, seafood or leftovers on the counter for longer than two hours. If defrosting food, defrost in the refrigerator or immerse in cold water. When storing food in the fridge, the temperature should be set to 4° C (40°F) or lower and your freezer at -18°C (0° F) or lower to avoid growth of bacteria. Ensure to keep meat, poultry, and seafood in sealed bags separate from the rest of your food items. The best place for these items is on the bottom shelf, so that juices can’t drip onto other food. If you are storing leftovers, use labels to record when each product was prepared. General guidelines for storing items in the fridge are as follows:

• Bacon: 1 week
• Lunch meat: 3-5 days
• Fresh beef, veal, lamb, and pork: 3-5 days
• Cooked meat, poultry, pizza, stews: 3-4 days
• Fresh poultry, ground meats, or raw sausage: 1-2 days

Go through your fridge weekly to throw out anything outdated or questionable. Always remember – when in doubt, throw it out!

4. Forgetting to Turn-off the Oven or Stovetop: This is extremely dangerous and can lead to fires or burns. To avoid this, stay close to anything cooking and use a timer or alarm. If you worry about forgetting to turn things off, consider using a visual checklist to remind you to check the stove. Place this at the exit to your kitchen, or post it at the door you use to leave your home. If you must leave the kitchen area while cooking for any reason (e.g. to answer the phone or the door), wear an oven mitt or carry a kitchen utensil with you to serve as a visual reminder to return to the kitchen as soon as you can. If using the oven, always wear long sleeved oven mitts to avoid burns. Alternatively, slow cookers are an easy and safe substitute to using the stovetop when preparing meals.

5. Supervise Children. Getting children involved in cooking and baking is a great way to increase their willingness to try new foods, and teaches them valuable life skills. But as with all things involving children, close supervision is mandatory. A child standing on a stool to stir something on the stove can lose their balance falling onto the burners and loose clothing can catch on fire. All knives (dull, sharp, large or small) can be difficult for children’s coordination, and small hands may have a hard time lifting heavier and hot baking pans. Even using a knife to get a piece of toast from a plugged in toaster is dangerous. So, supervise children in the kitchen and teach them the safe and proper way to prepare food and work around kitchen tools and appliances.

Although this is not an exhaustive list of kitchen safety hazards, the above are some of the most common and the easiest to avoid. Of course, there are other kitchen safety hazards that are created when people have physical, cognitive, emotional or behavioral disabilities. But the good news is there are many aids, devices and strategies that can help people to improve their independence and safety during meal tasks. Consider consulting an occupational therapist for suggestions on ways to be successful in the kitchen.

References:
1) http://www.chow.com/food-news/54707/10-kitchen-hazards/
2) http://healthycanadians.gc.ca/eating-nutrition/safety-salubrite/safety_home-maison_salubrite-eng.php#Refridgerator
3) http://www.foodsafety.gov/keep/charts/storagetimes.html

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Back to…A Better Bottom Line

The “lazy days” of summer are over, vacations are done, the kids are back to school, and it’s time to get back to routine. As a mom of four, believe me that I understand the stress of September and how parents can easily lose themselves with the focus on getting the kids back to a manageable routine. So, this September, we wanted to provide a series of ideas and strategies to make sure you are going “back to school” while also getting “back to you!”

We’ve shown you ways to get back to a healthier mind, fitness and healthy meals. This week, we turn the focus to your finances. Summer tends to be a time for splurging on vacations, day trips, dining out and other things that can add up. Expenses like increased child care and the cost of day camps can also throw your budget out of whack. Taking an hour or two to sit down and look at your finances is a great activity to do now as your summer spending has subsided and you start to prepare for the upcoming holiday season.

Here are 5 tips to help you get back to a better bottom line:

1. Set Goals: It’s extremely important to have financial goals! Without a goal there’s nothing to concrete to work towards. Categorize your main goals into short term (immediate – 2 years) and long term (5-10) years. If you know you want to take a vacation each year, figure out the cost and how you will save for this. Or if you want to be debt free in 5 years, figure out how much you need to pay down each month to make it happen.

2. Assess the Situation: It’s impossible to know how to you can reach your financial goals if you don’t know what is going on. It’s important to examine your finances each month. Create a statement of net worth looking at your assets and liabilities and track your monthly spending. Using a service like Quickbooks or Mint.com can simplify this process for you! This will also help you to address wrong bill charges or credit card mistakes quickly to prevent unnecessary charges from accumulating.

3. Create a Monthly Budget: Creating a budget based on your income vs. fixed and variable expenses is important. Fixed expenses include things like mortgage or rent, taxes, utilities and bills that occur every month. Variable expenses include things like clothing purchases, gifts and entertainment.

4. Compare: After a month, compare your projected budgeted spending to your actual spending and see where any discrepancies lie. You may find out that many of the things you are purchasing can really add up!

5. Change your Habits: If you find after all your assessing that you are spending more than you are making, or that you are not saving as much as you’d like, it’s time to make some change. Look first to your variable expenses and assess where you can cut back. Do you really need that coffee you buy each day or could you save by brewing your own? Why are you paying so much for cable when you don’t watch half of the stations available? Can your cell phone bill be lowered? Is there a cheaper store where you can buy your groceries? There are always options to lower your expenses, but you need to know what your expenses are to make some decisions!

Often, to make positive changes to your financial state, you may have to make tough choices and ultimately give up something you enjoy. We recommend enlisting the help of a financial advisor who can help you to plan, budget and reach the goals you set.

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How to Conquer “Sitting Disease”

The negative health effects of sitting for extended periods of time, coined as “sitting disease” has been a hot topic recently. Studies show that sitting for extended periods of time, as many of us do at work, while commuting, and even while watching television or reading, can lead to increased risk of heart disease, diabetes and a decreased lifespan. But while we need to work, commute, and enjoy our down time, how do we combat these negative effects? Here are our top 5 tips to conquer sitting disease:

1. Take Regular Breaks: Taking a regular break can help boost productivity, reduce stress and benefit your physical health. Once an hour make sure you stand up, walk around the office, stretch or do some simple exercises like squats or lunges.

2. Stand While You Work: Standing workstations are becoming an increasingly popular choice in offices across the globe. These workstations allow you to adjust your desk from sitting to standing so you can have both options during the day.

3. Switch Your Seat: If you must sit while working, think about changing your seating options! From exercise ball chairs to desks with pedals, there are many options to help you increase your health while sitting.

4. Perfect Your Posture: While you are seated ensure you are not slouching, leaning or bending over to access your workspace. Sitting up straight and ensuring proper posture will go a long way for your physical health!

5. Make it a Mobile Meeting: If you’re meeting with a colleague see if you can have your meeting on the go. Take a walk around the block while you discuss or walk to your favourite coffee shop where you can continue your discussions there.

Check out the following article from The Guardian for more information on “Sitting Disease” and be sure to speak with your employer or an occupational therapist about ways your workspace can be accommodated.

The Guardian:  Is Sitting Down Bad for my Health?

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Back to…Healthy Meals

The “lazy days” of summer are over, vacations are done, the kids are back to school, and it’s time to get back to routine. As a mom of four, believe me that I understand the stress of September and how parents can easily lose themselves with the focus on getting the kids back to a manageable routine. So, this September, we wanted to provide a series of ideas and strategies to make sure you are going “back to school” while also getting “back to you!”

We’ve shown you ways to get “Back to” both fitness and a healthier mind. Now, in the third week of our series, we will focus on getting back to a healthy diet! Summertime can be a time of indulgence, filled with barbeques, parties and eating out. Now that fall has come, it’s time to refocus on healthy meals and we know these are most likely to happen at home. With proper planning and preparation, creating healthy home cooked meals can be simple every day. Check out our top 5 ways to save you time and to boost your nutrition at dinner time!

1. Plan Ahead: Planning and posting your weekly meal plan in advance each week will save you time and keep your organized! From this, create your list and hit the grocery store for all you need for the week. Post clearly on your fridge so you remember to pull what you need out of the freezer each day.

2. Shop Only Once: Going to the grocery store multiple times per week eats away at your time and your pocket book. Although you may have only gone in for a bag of milk, often you come out with things you don’t really need. With proper meal planning you should be able to shop for the entire week.

3. Make Ahead: Once you have your meals planned, your ingredients purchased, and your fridge stocked, start cooking! Prepare your vegetables and meats for your next meal ahead of time or, better yet, create some of the many healthy make-ahead meals you can freeze to eat later in the week.

4. Make Friends With Your Slow Cooker: A slow cooker or crock pot can become a busy cooks’ best friend! Simply toss in your pre-prepped ingredients before you leave in the morning and come home to a delicious healthy meal ready and waiting for you when you walk through the door!

5. Eat As a Family: Although schedules are busy and time is tight, make an effort to sit down and eat together as a family. Doing so is beneficial for your mental and physical health and helps to maintain that family togetherness. If this just can’t work during the week, make an effort to connect as a family over meals on the weekends.  Check out our previous post, “Make Time for Family Dinner Time.”

 

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Terry Fox – The Legacy Continues

“It took cancer to realize that being self-centered is not the way to live. The answer is to try and help others.” Terry Fox

I was 5 when Terry Fox began his epic journey across Canada. I remember watching this on a television with bunny ears and no remote. He would run in the rain, fog, and cold, with his prosthetic limb and very distinguishable gait. Even in a world without the internet, Facebook, email and Twitter, news of his journey spread and touched millions of Canadians. Unfortunately, Terry died before he could complete his journey, at the way-too-young age of 22.

What I find so incredible about Terry’s story, however, is that it didn’t die with him. Even 34 years later Canada remains committed to continuing his legacy through education about Terry, his disease and his mission, and by continuing to promote and encourage others to run as Terry did, and to donate. My children will again participate in the Terry Fox Run this September, as I did in school before them.

According to the Terry Fox Foundation, to date they have raised over $600M for cancer research. But above the massive amounts of money raised, and the heroic action of being one man, all alone, dedicated to raising funds and awareness for an important cause, Terry set an example. He became a poster-boy for overcoming challenges and to have hope. He paved the way for others (Rick Hansen included) to do epic things to raise awareness, and money, to fight for important causes. He demonstrated, as his quote indicates, that being self-centered does not progress a Nation, nor does it raise a generation of loving youth committed to the greater good. The answer is to help others. In some way, or some form, to give back and make your existence matter. This can be as simple as a kind word or friendly gesture, or as significant as donating time, money or careers to worthy causes. We have a lot to learn from Terry Fox – still – even if he is only here in spirit to teach us.

 

photo courtesy of www.historymuseum.ca

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Back to…Fitness

The “lazy days” of summer are over, vacations are done, the kids are back to school, and it’s time to get back to routine. As a mom of four, believe me that I understand the stress of September and how parents can easily lose themselves with the focus on getting the kids back to a manageable routine. So, this September, we wanted to provide a series of ideas and strategies to make sure you are going “back to school” while also getting “back to you!”

In the second week of our series we are focusing on getting back to fitness! As keeping fit is a key way to maintain physical health, mood, improves sleep, increases energy – exercise really is the best medicine! However, it is also one thing that drops off the radar when parents are overwhelmed. Here are some great simple ways to sneak in exercise when you don’t have time to hit the gym.

1. Walk or ride your bike – if you’re going less than 1 km, try to walk or ride your bike. Take a walk at lunch to boost your energy for the afternoon.

2. Park far away—get in some extra steps by parking in the farthest spot from the entrance – those extra steps add up over time.

3. Take the stairs—take the stairs instead of the elevator or even escalator. This can get your heart pumping and help strengthen muscles at the same time.

4. Focus on posture – if you’re sitting at a desk all day long, ensure you remember your posture. Sitting up straight and tightening your stomach can help to strengthen your core.

5. Sneak it in—If you’re on the couch at night watching your favourite show use the commercial breaks as a quick 2 minute exercise drill. Do some squats, crunches or lunges until the show comes back on. Have a competition with your kids to see how many sit-ups or push-ups you can do in that 2 minute period!

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International Suicide Prevention Day

You may know the signs of choking, stroke, heart attack, and even hypothermia or sunburn, but do you know the warning signs of suicide? The recent death of legendary actor Robin Williams has brought increased attention, focus and discussion about suicide and suicide awareness. Sadly, statistics show that in America more people die of suicide than in car accidents each year. It is estimated that someone in the world commits suicide every 40 seconds. Recognizing the significance of this problem, and hoping that suicide can be prevented with warning sign identification and treatment, it is important that you too are informed. The following article from CTV news provides the top warning signs and risks to look for if you are concerned about someone. Please take a moment to understand the signs to help prevent further loss.

CTV News:  Suicide: How to spot the risks and warning signs