Wellness

Subject: Taking Time for yourself and your partner

As a parent you spend most of your time taking care of your children. But do you really do a great job of taking care of yourself, your partner or your relationship as a couple? If you have settled into a routine of sacrificing your time and energy to looking after your family and your career, you may be neglecting your own well-being and your relationship with your partner.

The whole family benefits when parents take care of themselves and one another. After all, a happy and healthy parent will have more patience and energy to give. If you've been focusing all of your time and energy on your family, try some of the following suggestions for activities for you and/or your partner:

Tips On How to Make Time For Yourself And Your Partner

Curl up on the couch and read a book
Soak in the tub
Ride your bike
Take a walk
Play a musical instrument
Have coffee with a friend
Pursue a hobby
Sign up for a course
Go out for dinner
Go away for a weekend

These ideas may seem simple, but they may be things you haven't taken time to do for quite some time. Some take an hour, others require a longer commitment. Take time for yourself, one step at a time. The important thing is to refresh your body, renew your mind and take time for yourself and your partner.

Take Time For Romance

Children learn by example. By maintaining romance and affection in your relationship, you are giving your child the gift of a loving home and showing your children the importance of a caring relationship. Try to spend at least a few uninterrupted minutes together each day. Don't wait until all of the children are in bed and all of the chores are done - since you'll be too tired to really communicate.

Schedule a "date" each week and spend the time just enjoying each other's company. It doesn't matter what you do and it doesn't have to cost a lot - go for a walk, ride a bike, take a course together or go for a coffee. Try to forget all about the household matters and just share. Spending time together builds a couple's emotional collateral so that when times are tough or challenging, you can weather the difficulties together because of the trust and faith you have established.

Take Time For Friendships Too

Don't neglect your friends because you are spending all of your time with your children, your household or your career. Friends are also important to our well-being. Friendships can also help refresh and renew our spirits and help us laugh. They can also provide a perspective and a kind of understanding that our partner and children cannot. So take time to share with friends.

Leaving Your Child

If you haven't left your child(ren) with a babysitter too often, he/she/they might make a fuss. However, it is important that you help the child understand that you must go, but that you will be back soon. If your children are particularly hesitant to be left with a babysitter, start with a short outing (such as a walk or a coffee close by) and build towards leaving them for an entire evening.

Remember, being a parent takes a lot of energy and no one has an endless supply. You need to take care of yourself and of each other to ensure you have the strength, stamina and healthy outlook to rise to the very demanding role of parent. This means you need to be sure to nurture your own and your relationship's health.

How to De-Stres

Subject: How to De-Stress

BREATHE - Shallow, rapid breathing is a sure sign of stress. Take a long, deep breath through your nose until you feel the bottom of your lungs expand. Exhale slowly. Repeat. This will put more oxygen in your system, sharpen you mentally, and relieve tense muscles.

MOVE - This will increase oxygen in your system, relieve tense muscles and physically get you away from the source of stress.

DREAM - Go somewhere quiet (empty office, corridor any place where it is quiet) and visualize you are at the beach, in a mountain meadow, fishing at the lake. Call up the sights, the sounds and the smells. A five-minute mental vacation may not feel as good as the real things, but it can give you a daily physical and mental boost.

TALK - Sometimes you just need a sympathetic ear. Other times you need to vent or lend someone else an ear or shoulder. Strengthening your social network gives you more options for handling stress.

HAVE FUN - Laughter breaks tension, increases oxygen levels in the body and relaxes your muscles.

KNOW THYSELF - Recognizing situations that stress you out helps you figure out how to avoid them, make them less stressful or what to do afterward to relieve the stress.

CHECK THE NET - There are plenty of stress-busting online resources, including

www.ccohs.ca/oshanswers - look under workplace stress for a primer on all stress-related topics by the Canadian Centres for Occupational Health and Safety.

Immunization

Subject: IMMUNIZATION.....IT'S NOT JUST FOR KIDS

Immunize!

For a lifetime protection, ask your doctor about vaccines for these diseases:

Adults

Tetanus, Diphtheria (every 10 years)
Pertussis (against Whooping Cough) (once in adolescence or adulthood)
Influenza (Every autumn)

Depending on your health, occupation, lifestyle and prior immunity, you may also need vaccines not received in childhood or other specialized vaccines.

Travellers

Hepatitis A & B - before you leave Canada.

The Top 10 reasons to ask about adult immunization

10. You have not checked your immunization record for years

9. Your occupation or lifestyle exposes you to infection

8. You are a health care provider or caregiver

7. You have a medical condition

6. You are a student living in residence

5. You are a parent or grandparent

4. You are a gardener or work with soil

3. You plan to travel to another country

2. You are pregnant or plan to be

AND THE #1 REASON YOU SHOULD ASK ABOUT ADULT IMMUNIZATION IS

You want the best protection against preventable diseases

TIPS for New Parents

TIPS FOR NEW PARENTS - TO HELP YOU COPE

You may have thought you had everything organized for motherhood. Then baby arrives and throws half your plans out of the window!

Your baby doesn't follow any feeding or sleeping norms. He or she cries without reason and demands round-the-clock attention. The house is a mess. There's no food in the fridge. You're exhausted and thoroughly frustrated.

Relax - this is all perfectly normal!

The first few weeks with an infant can seem overwhelming and far from your idealized views of parenthood. But this will pass. One day in the not too distant future, you'll realize that being a mother or father is one of life's most fulfilling roles and may even choose to repeat the whole experience.

Meanwhile, there are some tips and strategies that can help you get through the first few weeks:

TIPS ON HELPING YOU COPE AS A NEW PARENT

GENERAL INFORMATION:

Accept that it is natural to feel overwhelmed. Learning to deal with stress is one of the first lessons of parenthood!
Recognize that things will get better. Try to take each day as it comes.
Realize that you can't do everything. Accept all the help that is offered. Share the chores with your partner.
Don't worry about things that don't matter. The laundry doesn't have to be done every day. The carpet can go a while without vacuuming.
Find easier ways to do things that do matter. Buy paper napkins and plates. Ask your partner to bring home prepared foods from the deli or take-out. If you can afford it, hire temporary cleaning help or a diaper service.
Break chores into small tasks. Clean the shower walls after your shower. Ask your partner to clean the bathroom counter after he has washed. Keep a running grocery list. Sort laundry while you're on the phone.
Limit visitors to the people who actually help reduce your workload - not people who add to it. Ask your mother to sweep the floor. Get your friend to peel the potatoes.
Buy or borrow an answering machine and a portable phone.

HELP WITH THE BABY:

Recognize that your baby is an individual. Don't compare him or her to other people's babies or to your own older children. All babies develop differently.
Make use of the library or the Internet to find advice about babies.
Keep regular appointments with your baby's pediatrician. If you don't have one yet, ask your family doctor or friends for suggestions.

IF YOU HAVE A COLICKY BABY:

Check with your pediatrician to make sure that the crying is due to colic.
Try swaddling your baby closely. Many babies are comforted by being securely wrapped.
Rock your baby in an infant swing, stroller or baby carriage.
Go for a drive with baby securely in an infant car seat.
Sing to your baby or play low background music.
Recognize that colic doesn't last forever!

TAKE CARE OF YOURSELF:

Accept that you're not superwoman. You can only do what you can do.
Try to arrange a little time for yourself every day. Hand baby to your partner while you jog to the park. Shut the door and take a long relaxing bath. Exercise for half an hour.
Connect with other mothers with young babies.
Ask advice from people you respect. Learn to take unwanted advice with humour.
Try to eat well and take care of your health. The stronger you are, the better you will be able to take care of your family.

TAKE CARE OF YOURSELVES AS A COUPLE:

Try to find a few minutes each day to focus on each other, instead of the baby.
Hire a babysitter for an hour or an evening. Walk around the block. Go out for dinner. Talk about your shared feelings and needs.
Plan a night in the not too distant future when you will be able to leave your baby with a family member or babysitter. Spend the night away together. Even a night at a local motel can do a lot to restore the passion in your relationship.

Helpful Resources

www.cfc-efc.ca

The web site for Child & Family Canada offers information on child development. Parenting, health, safety, child care, and lots more.

The Effects of Oral Health

The Effects of Oral Health on Overall Health

Issue

Oral health is not only important to your appearance and sense of well-being, but also to your overall health. Cavities and gum disease may contribute to many serious conditions, including heart disease, diabetes, respiratory diseases, and premature and low weight babies. Untreated cavities can also be painful and lead to serious infections.

Background

Maintaining good oral health includes keeping teeth free from cavities and preventing gum disease. Poor oral health can affect your appearance and self-esteem, and has been linked to sleeping problems, as well as behavioral and developmental problems in children. Poor oral health can also affect your ability to chew and digest food properly.

Good nutrition is important to helping build strong teeth and gums that can resist disease and promote healing.

Oral health needs to be a priority throughout all stages of life, especially since older adults and seniors are keeping their teeth longer than ever before. However, older adults may have less access to oral care services and dentists because of lower incomes and/or a lack of dental insurance.

Besides pain and discomfort, poor oral health can also contribute to a number of serious health issues.

Health Risks of Poor Oral Health

Gum disease is an inflammation of the gums, which may also affect the bone supporting the teeth. Plaque is a sticky colourless film of bacteria that constantly builds up, thickens and hardens on the teeth. If it is not removed by daily brushing and flossing, this plaque can harden into tartar and may contribute to infections in the gums.

Left untreated, gum disease can lead to the loss of teeth and an increased risk of more serious diseases, including heart disease and stroke. The bacteria in plaque can travel from the mouth into the bloodstream, and has been linked to the clogging of arteries and damage to heart valves. The same bacteria can also travel to the lungs, causing infection or aggravating existing lung conditions.

There is also a link between diabetes and gum disease. People with diabetes are more susceptible to gum disease, and it can put them at greater risk of diabetic complications.

Oral health is also important for pregnant women. Studies show that pregnant women with gum disease might be at a higher risk of delivering pre-term, low birth weight babies than women without gum disease. Babies who are pre-term or low birth weight have a higher risk of developmental complications, asthma, ear infections, birth abnormalities, behavioral difficulties and a higher risk of infant death.

Minimizing Your Risk

To maintain good oral health, you should take the following steps:

Brush and floss your teeth daily.

Visit your dental professional regularly to have your mouth examined. See your dental professional immediately if you notice any problems.

Eat a healthy diet according to Canada's Food Guide to Healthy Eating.

If you smoke, make sure to visit your dental professional regularly.

If you are pregnant, be sure to eat healthy foods and maintain good oral health.

Brush your children's teeth for them, until they have the dexterity to write their own name (not print). They should then be able to brush their own teeth with your guidance.

Health Canada's Role

Health Canada recognizes that maintaining good oral health is an important part of good overall health.

For further information on the possible connection of oral health to overall health, please go to

Canadian Dental Association Your Oral Health.

Creating an Action Plan to Achieve Balance

Many of us are juggling so many different responsibilities that the slightest hiccup can be sufficient to throw our lives out of balance - and major problems can simply mean disaster.

If we want to regain control and achieve genuine long-term balance, we need more than quick-fix solutions. It's time to look at the root of the imbalance and come up with a big picture action plan - one that will help us meet work, family and leisure priorities and still have time and stamina for the curves life throws our way. Interested? Then today's the time to start.

Tips and Tools You Can Use

Identification of priorities is one of the key steps in your action plan. Recognize that your priorities won't necessarily be the same as everyone else's and will also tend to change as you move through life. Here are some tips to get you going:

List current priorities

· List the three or four top priorities in your life. Then separately add a list of four or five important but lesser priorities.

· Think carefully about core priorities. For example, instead of listing 'Job', reflect whether your priority is to earn a living or to build a career.

· Add any priorities your partner holds that you haven't included.

Make a wish-list of priorities

· Make a separate list of priorities or goals that your current life doesn't allow for. eg. Learning new skills, volunteer work, enjoying nature with your children, spending time with friends, etc.

· Add to this separate list with any lifestyle changes that you wish you could make. E.g. Giving up work, moving to the country or town, starting your own business, etc..

· If this list has more than three or four priorities that aren't possible in your current life, consider whether a lifestyle change is in order. A new job? Part-time hours? A move?

Reduce non-priorities

· Keep a log for a few days, showing where your time is spent. Be detailed - include time spent chatting at the cooler or on the phone. Include time in the car or watching TV.

· Highlight the time that is devoted to priorities.

· List the time that is going to non-priorities. Consider what could be eliminated. Be ruthless - say goodbye to the school fair or after-work drinks if they don't relate to your priorities.

· When asked whether you will do something for friends, neighbours or schools, consider whether the request fits your priorities. If not, say "No".

· Consider if 'non-priority' time could be used for 'Wish List' priorities. Eg. Instead of lining up at the deli for lunch or chatting in the canteen, could you brown-bag it and go to a fitness club/practice yoga/read a book at your desk/jog around the block with a friend/feed the ducks in the park?

Delegate non-priorities

· Problem-solve with family members - could children shovel the snow or collect dry cleaning? Could a cousin check in on an older relative?

· Are there neighbouring students who would appreciate extra pocket money for running errands, mowing the lawn, cleaning windows, walking the dog?

· Could you use commercial services like grocery delivery or dry cleaning pick-up?

· Highlight all non-priorities on your list that could be delegated.

· Review whether the time you save could be used for 'Wish List' priorities.

Organize a daily To Do list around priorities

· Highlight top priorities on your list in one colour. Do these things first.

· Highlight secondary priorities in another colour. Aim to do these things next.

· Highlight non-priorities in a third colour. If you get these things done or can delegate them, great. If not, don't fret - they're not essential.

Set longer-term goals

· Keep your 'Wish List' of priorities in your day planner.

· Regularly review it to see whether your schedule can include them.

· Resolve to add at least one or two Wish List priorities to your life this year.

· If your Wish List requires major lifestyle changes, begin moving towards your goal

Ten Steps to new You

For many of us, the beginning of a new year is a time to think about how we can change our lives for the better. Unfortunately if our resolutions happen not to work out as we had hoped, we tend to put off trying again for another 12 months.

Get Clarity - Passions And Purpose Examine your core values and principles. Some examples may be the love of family, seeking excellence, physical and mental fitness, success, being organized or establishing and nurturing meaningful friendships. Your core values help you to focus your passions. Picture a vision and mission statement for yourself and your life. This helps to focus your purpose.

Set Goals - Possibility Your goals are developed out of your values and your vision. When developed in this way you are able to live a life that is purposeful and congruent with your ideals and passions, instead of living aimlessly and often complaining that things are just not working out the way you would like. Too many people resolve to do things because they think that they should rather than because they feel that it is the right thing for them.

Know The Benefits Create a strong foundation by writing out five reasons why achieving your New Year's resolution is important to you. As you become aware of and focus on the benefits of achieving your goals you will increase your motivation to continue making the right choices.

Visualize The Future Identify and visualize what feelings will come about as a result of achieving your goal. Create a clear mental picture of you having achieved your goals. Replay this image regularly. The more details the better!

Make Positive Affirmations An affirmation is a positive statement about a result you would like to manifest. It is important to state each affirmation in a positive context. The most powerful affirmations begin with 'I am". This triggers your sub-conscious mind to create behaviours aligned with the affirmation. Include a feeling and an action word in your affirmation for maximum results.

Develop Your Circle of Influence Your circle of influence includes the people around you with whom you consistently spend time. Share your passions, purpose and goals with family and friends and ask them to remind you when you are falling off track.

Detail A Plan Create a plan of action for each goal and define how it is you intend to achieve your result. How do you know when you are on track with your goals? Be specific! Set yourself up for success by creating a plan that will really excite and inspire you.

Write It Down There have been many studies on goal manifestation that all support the importance of writing down your goals in order to succeed. Get it on paper, post it, read it often and share it.

Get To It Make sure you do at least one thing every day that takes you closer to your goals. Keep your goals at the top of your mind and think about them daily. "Our thoughts determine what we want, but it is our actions that determine what we get"

Forgive Yourself And Re-commit Stop looking for excuses to throw in the towel! So you blew it. Use this as an opportunity to re-commit, not to quit. One, two or even several poor choices does not mean you are unable to achieve your goal. Look for the knowledge in your lapse. Celebrate each small victory.