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:
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
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.
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)
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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.
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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:
There are many reasons why immobility may happen as we age, some common ones are:
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
Prevention of Chest Infections - Top tips
Hygiene about the house - look at your use of chemical cleaners.
The Asthma Foundation recommends:
The following websites have extensive information about environmental factors and respiratory health
Positioning and Activity:
chair, changing position at night.
swimming, blowing games (bubbles, whistles, straws).
Oral hygiene and saliva
Oral bacterial can cause chest infections, especially for people who have swallowing difficulties.
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
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:
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:
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
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:
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
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
Winter Aches and Pains
The cold winter weather is here! Many of our arthritic aches and pains will be worse than ever in our joints. Unfortunately it doesn’t help that when it's cold we tend to do less exercise. This lack of exercise makes our arthritic joints even stiffer.
To stop our painful, stiff arthritic joints from seizing up completely, we need to exercise them. During long cold days spent inside, with our heads deep in a book or binge watching TV, it can be hard to exercise. However we need to break up these days with a little exercise because exercise helps oil the joints and reduces the stiffness. The added advantage of a little exercise is it’s good for the rest of our body and our mind.
Here are few tips from our friendly physiotherapists:
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
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:
Advice to save your back and knees:
If you want more advice on gardening safely as you age, our friendly physios and occupational therapists can help, contact us as follows:
Ph: 03 377 5280
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:
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: email@example.com
Prevent winter illness
The elderly and disabled are at a higher risk of complications from winter illness, such as:
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
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
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
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: