Prevent the spread of cold and flu with regular hand washing
 
In the mid 19th Century Ignaz Semmelweis and Florence Nightingale pioneered hand washing as prevention against the spread of infection.  This simple practice revolutionised health care and public health.  It is  still as important today as it was then.
 
Hand washing is the most effective means of preventing the spread of infection, including winter colds, and flu.  
 
Hand washing needs to be done before:

• eating or preparing food

 
and after:

• sneezing, coughing or blowing your nose or a child’s.
• gardening or playing outside
• contact with animals
• going to the toilet or changing nappies
• looking after sick people

 
Hand washing is not just putting a little soap on your hands and running them under the tap.  It requires soap that froths, cleaning all the surfaces of the hands for at least 20 seconds.
 
The following 7 steps for good hand washing are: 

Step 1:           Turn on taps; adjust water temperature to desired heat.
Step 2:            Wet hands under running water.
Step 3:            Apply soap to palm of hand (use a soap that froths up well)
Step 4:            Ensure contact of soap with all surfaces for at least 20 seconds, refer to the
                        following:

​                           a)  Palm to palm                 b) Right palm over left back                 c) Palm to palm fingers
                                                                                   of hand and vice versa                           interlaced.                                        

                               d) Backs of fingers to        e)  Rotational rubbing of            f) Rotational rubbing, backwards and
                                         opposing palms with          right thumb clasped                   forwards with clasped fingers of right
                                         fingers interlocked.             in left palm and vice                   hand in left palm and vice versa.  
                                                                                        versa.

Step 5:           Rinse hands thoroughly for about 20 seconds, as long as it takes to sing Happy
                        Birthday through twice.
Step 6:           Dry hands thoroughly with clean towel or paper towel.
Step 7:           Where possible turn taps off with elbows or paper towel (avoid hand contact with
                        taps and door handles).
 
NB      Any broken skin areas should be covered with a dressing.            
 
 
Hand washing technique
(Aycliffe et al, 1978, Lawrence 1985)

“The Origins of You: how childhood shapes later life”

New book examines how childhood shapes later life.

Jim Mora’s interview of Richie Poulson, one of the researchers of the longitudinal Dunedin study on human development and author of: The origins of you: How childhood shapes later life.

To listen to interview click here

It is very interesting and we recommend you listen to it

Are you losing your mobility?

As we age most of us want to keep our independence, this requires us to be mobile. The ability to get up and about with ease is essential for everyday life.
 
How might you know if you are in danger of losing your mobility?  To help, here are some early signs of immobility.  They include:

• being unsteady on your feet
• difficulty getting up and down stairs
• avoiding stairs
• avoiding doing any exercise
• reluctant to go out
• a decline in housekeeping
• a drop in personal grooming and hygiene
• difficulty getting out of a chair
• falls

 
There are many reasons why immobility may happen as we age, some common ones are:

• an underlying health condition or disability causing an abrupt or gradual decline eg Arthritis, Stroke, Parkinsons Disease, dementia

 

• being less active over time and losing our strength and balance

 

• being bedridden after a short illness or operation 

 

• a fear of falling

 

• low armchairs and seats which are hard to get out of

 

• uncomfortable or unsupportive footwear

 

• long toenails, corns, ingrown toenails and other foot problems

 

• loneliness, depression and anxiety

 

• alcohol consumption

 

• being overweight or malnourished

The good news is in most cases we can improve our mobility by dealing with the underlying problem and doing regular strength and balance exercises. The sooner we start the better off we will be.
 
Regardless of our age, regular exercise keeps us fit and makes us feel better. Being physically active strengthens the heart and lungs while supplying increased oxygen to the body.  This nourishes and strengthens muscles and joints making them work more efficiently. The spin-off is you have greater mobility, feel more energetic, look better and possibly have more fun.
 
If you or someone you know is showing signs of immobility our friendly Physiotherapists can help just contact us at Therapy Professionals.
 
Ph:                              03 377 5280
Email:                        admin@tpl.nz

Prevention of Chest Infections - Top tips

Environment  
         
Indoors 

• keep indoor temperature minimum of 18°
• put lids on pots when cooking to reduce moisture 
• vent dryers to the outside
• open windows on a fine day
• air the bed covers over end of bed

 

Hygiene about the house - look at your use of chemical cleaners. 
 
The Asthma Foundation recommends: 

• using Green Works Natural Spray Cleaner Multi Purpose which can be found in most supermarkets.
• limiting the use of strong smelling cleaners, air fresheners, and fly sprays.

 
Outdoors

• Wear an extra layer of clothing on cold days, including a hat.
• Wheelchair bound people get colder than people who can move themselves
• Pollen – high levels of pollen may irritate asthma

 
The following websites have extensive information about environmental factors and respiratory health

• The Lung Foundation Australia - https://lungfoundation.com.au 
• Asthma Foundation – https://www.asthmafoundation.org.nz

Positioning and Activity:
 
Positioning

• regular changes in position are important for people who cannot more themselves.

          Ideas include:  tilting the wheelchair, resting on the bed, time on the floor, sitting in a lounge
          chair, changing position at night.
 

Activity

• regular physical activity is important for good chest health, especially during the winter.

          Ideas include:  walking and running games, catching a ball, singing, dancing, laughing,
​         swimming, blowing games (bubbles, whistles, straws).

Feeding  

• Eating and Drinking Plans are prescribed by the Speech Language Therapist (SLT), and help prevent aspiration for people with Eating and Drinking Difficulties.  Always contact the SLT if changes are necessary, even if they are short term.

 

• The recommended position for eating and drinking is seated upright (90º).  Contact the SLT if this cannot be achieved. 

 

• Feed one person at a time, especially if they are unwell.  This prevents cross contamination from saliva and coughing and allows you to watch carefully that they are eating and drinking safely.

General Health 

• Known respiratory conditions – people with asthma, COPD or Bronchiectasis should have a team management plan with regular monitoring.

•  Correct inhaler techniques – seek advice for correct use and care of inhalers from your Health Advisor.  

• General personal hygiene – regular hand washing, coughing and sneezing into a tissue or your elbow, and regular cleaning all help to prevent spread of illness.

 
When unwell  

• Coughing  - A strong cough will clear mucus and food particles from airways.  Coughing during meal times should be reviewed by SLT.  Coughing will spread infection.  Manage the risk of illness spreading by positioning the person away from others and regular cleaning of surfaces.

 

• Give the ill person small, light meals and extra fluids 8 plus cups a day.  Contact the SLT if the person is having difficulty eating and drinking as a result of other illness.  

 

•  Record fluid intake.

​Oral hygiene and saliva

Oral bacterial can cause chest infections, especially for people who have swallowing difficulties.

• Teeth cleaning twice daily is an important part of preventing chest infection.

 

• Aspiration of saliva into the lungs increases the risk of chest infections. This can be reduced by maintaining good oral hygiene and good positioning.

 
Therapy Professionals Ltd’s therapists can help many ways during illness.  Please feel free to contact us for information and advice. 
 
 
                 Phone:           03 377 5280
                 Email:            admin@tpl.nz
                 Website:       www.therapyprofessionals.co.nz

​Ageing and Unplanned Weight Loss

Unplanned weight loss or malnutrition is more common in older people than any other age group.  Regardless of age, unplanned weight loss can indicate a change health and wellbeing and should be checked out by your Doctor.
 
As we age we may lose weight for a number of reasons, which will include some of the following:

• our appetite decreases 
• we lose muscle and bone mass
• we may struggle to chew foods and swallow food and fluids (dysphagia)
• because of Illness, medication and disability
• the loss of our sight and hearing
• our loss of taste and smell
• stress, lack of sleep and fatigue
• we are lonely, depressed or bored
• we are on a tighter budget
• we have difficulty getting to the shops
• we have few cooking skills or motivation to eat and cook alone is low
• our alcohol intake
• we are inactive and don’t feel as hungry

 
Regardless of our age if we are losing weight and it’s unintentional see your Doctor to rule out any underling health problem. Other things you can do to maintain or increase your weight are:

• Have three small tasty meals a day, with small snacks between.
• Add extra calories to meals by adding butter, margarine, syrups, grated cheese, cream etc. 
• Have tasty good looking meals and snacks – use garnishes and flavour enhancers such as salt, spices, stocks or sugar.
• Moisten food with gravy and sauces and condiments if needed for swallowing.
• Serve so the meal looks good on a smaller plate to prevent overwhelm.
• Eat your main meal of the day when you are most hungry and awake ie midday or evening.
• Reducedistractions& conversation while eating.
• Eat while comfortableand relaxed.
• Chop or grate harder textured foods if swallowing is a problem.
• Ensure dentures fit well.
• Monitor by weighing monthly, no more.
• Fortify your milk (see recipe below):

If, after trying these suggestions, you continue to lose weight ask a Dietitian or your GP
about oral nutritional supplements such as Fortisip and Ensure. 

Remember, supplements don’t replace a good balanced diet they complement it.
​
If you want some help with changing your diet our friendly Dietitian can help.
Just contact us at Therapy Professionals.   
 
           Phone:      03 377 5280
           Email:        admin@tpl.nz
           Website:   www.therapyprofessionals.co.nz

Stay on your feet - Be aware of your feet!

Falling can be a big issue as we age.  Once we’ve fallen a couple of times we start to fear falling and begin to do less and less exercise. Reducing our exercise means we loss muscle strength and our sense of balance making us more likely to trip and fall. If we want to stay on our feet there are a number of things we can do.  We can:

• Exercise to improve our muscle strength
• Check our eyesight and glasses regularly 
• Review our medication with our doctors to ensure the drugs we’re on don’t contribute to falls
• Remove trip hazards like loose mats
• Install night lights and grab rails in your bathroom and by stairs
• Ensure shoes and slippers fit well
• Place frequently used objects within easy reach.
• Know how to get up from the floor 

These are just a few things, there are many more.  For instance being aware of how you walk and step.
 
Like all things, as we age, we can forget to lift our toes while walking, which may cause us to trip more easily.  Follow the instructions below and improve your step and reduce the likelihood of tripping.

The ankle/foot movements we do help to strengthen the toe–lifting muscles. 
 
You can work these muscles all day.
​
It’s simple! Just exaggerate your normal walking pattern - Heel/Toe
 
Say ‘heel toe’ to yourself

• if the footpath is rough
• when you feel rushed/unsure
• when you go from room to room

and  

• from street to street
• everywhere you go!

 
Get the rhythm! Don’t trip!

MAKE IT A HABIT  

Compiled for you by the Physiotherapists at Therapy Professionals Ltd. 

If you need some help to stay on your feet Therapy Professionals friendly Physiotherapists can help, just contact us on:

Phone:            (03) 377 5280 Fax: (03) 377 5281
Email:             admin@tpl.nz
Website:         www.therapyprofessionals.co.nz
​ 

​

• Do leg strengthening exercises.

• Walk on tip toes around the house.
• Bend your knees (with feet well apart) while doing the dishes.
• To encourage you to get up, have your phone and TV remote out of reach, but not so far that you have to rush to get them (we don’t want you falling!).
  
  

These are just some ideas to help keep you and your joints moving over the winter.  If you want to do more try:

• going for a daily walk
• the gym
• an exercise class

 
If this seems too much, how about putting your phone and TV remote a few steps away from your chair and getting up and walking around the house every hour.
 
Remember the Rule of thumb – move whenever you can
 
If you need any further assistance to keep your stiff joints moving just contact Therapy Professionals our friendly Physiotherapist can help.
 
Just contact us at Therapy Professionals Ltd 
 
       Phone:                      03 3775280                          Fax:    03 377 5281
       Email:                        admin@tpl.nz
       Website:                   therapyprofessionals.co.nz

Keep Fit with Gardening

Gardening helps keep us fit.  It works and stretches our muscles. However, it can be hard on other parts of the body, especially our back and knees.
 
Don’t overdo it!!
 

Here is some advice from our friendly physiotherapists on how to keep fit with gardening and avoid the physical drawbacks from the activity.  
 
Their general advice is to:

• start with short bursts of 30 minutes, 2 or 3 times a week.If you feel okay after this, increase the time (don’t double it!).
• change activities after 10 minutes.
• keep a bottle of water with you and sip regularly (dehydration causes headaches and tiredness).
• avoid gardening at the hottest time of the day in full sun.
• remember your hat and sunscreen.

Posture is Important
 
We all take our posture for granted and rarely think about how our activities affect our posture and how our posture affects our health.  Many of us don’t even know what good posture looks like.  Here are a few tips from our friendly physiotherapist.
 
Poor posture can lead to pain, discomfort and loss of function.  For example: 
 

• standing with uneven weight distribution may cause lower back pain
• rounded shoulders with a chin poking out may cause neck and upper back problems.

 
Good posture is the position of the body puts the least strain on the muscles and joints.  Your posture is good when the shoulders are down and the back and the three natural curves of the spine are maintained while standing, sitting, lying down or being active. 
 
What does good posture look like?  From a side view if you were to put a straight line from your ears it should pass through the middle of your shoulders, knees and ankles.

Hints on maintaining good posture:
 
Check your posture using the reflections of shop windows or mirrors and correct if needed.

If you want any help to improve your posture our friendly physiotherapist can help,
just contact Therapy Professionals Ltd.

Ph:      (03) 377 5280                         Email:           admin@tpl.nz

Prevent winter illness
 
The elderly and disabled are at a higher risk of complications from winter illness, such as:

• dehydration
• poor nutrition
• pressure injuries 
• deep vein thrombosis
• chest infections

​When we’re caring for people it is important to look after ourselves and those we are caring for.  Here are some tips on preventing winter illnesses:
 
1.    Get a flu vaccination. 
​
2.    Keep hygiene up by

• regular hand washing with soap for 20 seconds 
• cough and sneeze into a tissue then throw out orinto your elbow.
• wash cups & cutlery well,  and surfaces regularly, especially phones and keyboards

3.   Exercise – 30- 60 minutes at least three times a week.  
      Guidelines on when to and when not to exercise.

4.   Eat a healthy diet – have three meals a day that includes dairy, fruit, vegetables, protein, and
     cereals. 

5.   Drink plenty of fluids – eight cups plus a day.

6.   Get fresh air though your house regularly - open curtains during daylight hours and windows for
     a short period during the day.  

​7.   Keep your house dry and warm - heat your home to at least 18 °C. Avoid using gas heaters and  
       drying your washing inside.  

8.   Ensure your vitamin D levels are good - get outside in the sun for up to 15 minutes a day, eat
      vitamin rich foods or discuss supplements with your Doctor. 

9.   Get 8 -10 hours regular sleep - the body does most of its healing and maintenance while we
      sleep.   

10.  Keep up your social life. Spending time with family and friends is good for your health.  

11.  If you do get sick - stay at home and seek medical attention if required.

If anyone gets sick

While there’s not much you can do to reverse a cold or flu there is evidence you can shorten the duration and severity by:
​

• resting – it is often hard to know whether you should exercise or not.  Here is some good advice. 
• eating more vitamin C-rich fruit and vegetables -  good choices are broccoli, kiwi fruit and oranges
• drinking plenty of fluid – 8 cups plus a day. Try warm fluids such as herbal teas, lemon and honey drinks and soups.
• enjoying homemade chicken soup - research has shown that chicken soup, sometimes called ‘Jewish Penicillin’ can helps relieve cold symptoms