CAREGiver CONNECT
MAR 22
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March 2022
Risk
And then the day came, when the risk to remain tight in a bud
What’s inside - CAREGiver Highlight - Benefits of Outdoor Activities for Seniors
- Protecting Your
Health (Heart Health)
was more painful
- Poem
than the risk
- Happy Birthday DJ!
it took
- February Highlights
to blossom.
- Lil Funny
- Anaïs Nin
- CAREGiver Meeting - Mindfulness - Office Family
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CAREGiver Highlight
Elizabeth Kolaitis
Introducing the wonderful Elizabeth Kolaitis!
What do I love most about being a CAREGiver? The humility of walking beside people at their most vulnerable.
What is one thing that I have learnt as a CAREGiver?
I have learnt many things over the time I have been CAREGiving. Most importantly I have been confronted by my own prejudices and biases and given the gift of opening my mind to genuinely seek to understand rather than judge.
Thank you Elizabeth for all your brilliant work!
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Fondest memory as a CAREGiver?
Dancing and singing with one of the beautiful ladies I had the joy of caring for.
What’s your Biggest achievement as a CAREGiver? Really connecting and engaging with people who have struggled with advanced stages of dementia.
So, all you lovely CAERGivers – who is up next ? Let’s share our stories and strengthen our community! Please contact Vib Thomsen on 07 3277 3077 or vibeke.thomsen@homeinsteadbsi.com.au with a few lines (approx. 100 words) so we can share your story or advice - or anything else you would like to share with us.
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K L A T L REA Get Active!
BENEFITS OF OUTDOOR ACTIVITIES FOR SENIORS
Advantages of spending time outdoors have been welldocumented over the years. This applies not just to seniors, but to people of all ages. In this part, we will enumerate some benefits of outdoor activities that will help alleviate the challenges the elderly face.
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• It helps improve bone health. This is a common problem among elderly women. Bone diseases like osteoporosis cause the bones to become weak and brittle, that even bending over or coughing can cause a fracture. One of the main causes of this is inadequacy in Vitamin D levels. Vitamin D improves the body’s ability to absorb calcium. And what is the most common source of Vitamin D? Yes, you got that right. Sunlight. Therefore, exposure to early-morning sunlight for at least 15 minutes a day is advisable for seniors facing this challenge. Moreover, regular exercise is also a must. Outdoor activities like biking or walking around the neighbourhood are good choices for this. • It improves their mental health. Studies and even first-hand accounts have shown that seniors who spend more time outdoors experience less depression and anxiety. Those who engage in activities like running, cycling, or walking outside have lessened the risk of mental health problems compared to those who choose to exercise at home. Being one with nature brings about more positive feelings. Those who are unable to go out and do rigorous physical activities can enjoy the scenery, smell fresh flowers, and even feel sand on their feet.
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K L A T L REA Get Active!
BENEFITS OF OUTDOOR ACTIVITIES FOR SENIORS
• It gives them abundant energy. Just like any other person, being outdoors give seniors a greater sense of energy and liveliness. It makes them feel more alive, and these can greatly impact their resilience to illness. Not only that, but spending time also outdoors doing various activities may boost one’s memory. A study has shown that there is a 20-percent improvement in attention span and memory retention after spending one hour with nature. This means that spending more time outside will result to greater gains in memory and may improve creativity as well.
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• It promotes better over-all health. Aside from the physical and mental stability outdoor activities ensure, there are more healthrelated benefits one can get from doing so. As mentioned above, being outside increases levels of Vitamin D. This nutrient is often low among seniors. Increasing its levels would help reduce risk a number of physical ailments like multiple sclerosis, rheumatoid arthritis, and even heart attack. Additionally, being outside may help improve one’s immunity. This happens when there is a boost in white blood cells, and improvements might last longer than expected. Being in touch with nature may also aid in recovery from physical injuries or some illnesses.
Seniors and the elderly benefit so much from engaging in outdoor activities. Keep in mind though, that these activities are advised to be done in groups or enjoyed with friends and other people who share the same experiences. This way, seniors, especially those who are isolated can gain more social interaction. These activities will also let them engage with other people. Time spent with other people may give them a sense of belonging, and something to look forward to everyday. It may make all the difference in their life, and those around them too. Moreover, such outdoor activities will help those with limited mobility regain their freedom, and allow them to enjoy life as they know it!
Protecting Your Heart 5 S TPESP S 5 ISM IMPPL LEE SSTE
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PROTECT YOUR HEART: 5 simple steps Step 1 - Eat a heart healthy diet Step 2 - Spend more time being active Step 3 - Be smoke-free Step 4 - Understand and control your cholesterol levels
Step 5 - Understand and control your blood pressure
Seeing your doctor for a Heart Health Check
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Step 1: Eat a heart healthy diet What does a healthy eating pattern look like? Healthy eating for a healthy heart is more than just swapping certain foods in or out of your diet. Healthy eating is a pattern: it’s about what you eat over days, weeks and months. Healthy eating patterns don’t focus on one type of food or one type of nutrient to improve heart health. This style of eating is naturally low in saturated and trans fats, salt and added sugar; it’s rich in wholegrains, fibre, antioxidants and unsaturated fats.
TIPS FOR EATING A HEART HEALTHY DIET Eat more fruit and vegetables Most Australian adults do not eat enough fruit and vegetables. A diet full of a variety of fruits and vegetables is linked to healthier hearts and a lower risk of heart disease. It’s easy to improve your diet: just fill half your plate with vegetables at your main meal and try to include vegetables at other meal and snack times. Aim to eat five serves of vegetables and two serves of fruit every day.
Swap to wholegrain Wholegrain cereals include more of natural grain, this means they have more of nutrients like dietary fibre, B vitamins, vitamin E, and healthy fats. When you choose breads, cereals rice and other grains, go for wholegrain options. This can be as simple as swapping from white rice/pasta/bread to brown rice, wholemeal pasta and multigrain bread.
Make healthy fat choices The best fats to include in your diet are monounsaturated and polyunsaturated (omega-3 and omega-6) fats. You can find these healthier fats in avocados, nuts, fish and sunflower seeds. You can reduce your risk of heart disease by replacing foods that are high in saturated or trans fats with these healthier fats. An easy way to start is by cooking with healthier oils like olive, canola, avocado, peanut and sunflower oil.
Herbs and spices instead of salt We need salt in our diet, however, Australians are consuming far too much. Eating too much salt is bad for your heart; the sodium in salt can increase your risk of developing high blood pressure, a major risk factor for heart disease. You can easily get your daily requirements from naturally occurring salts found in fresh foods. If you want to add extra flavour to your food, use herbs and spices instead of adding salt. .
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Step 2: Spend more time being active Why be active? Doing regular physical activity reduces your risk of having a heart attack or developing heart disease. Keeping active helps to control common heart disease risk factors, including high blood pressure, high cholesterol and being overweight. Getting regular physical activity will also help you feel more energetic, have stronger bones and muscles and feel happier and more relaxed.
TIPS FOR BEING MORE ACTIVE Move more Any physical activity is better than none. Being active doesn’t just mean going to the gym, or playing a sport: it can be any activity that gets you moving. Ideas to stay active include going for a walk, gardening, going for a bike ride with friends or putting on some music and dancing!
Set realistic goals Start with small, realistic goals and work your way up to the recommended 30-60 minutes of moderate-intensity physical activity (like brisk walking) on most days of the week. Aim to do muscle-toning activities twice a week, including bodyweight exercises like push-ups, squats or tasks involving lifting, like carrying shopping.
Choose activities you enjoy When you enjoy being active, you are more likely to do it more often. Vary the type of activity you do so that you don’t become bored. Commit to being active at certain times of the day, like early morning or lunch time; doing this helps to make getting active part of your daily routine.
Get social when you get active Stay motivated and build stronger connections by doing physical activity together with a group, with friends or family, or even with the dog. Join a walking group to boost your step count and your social circle.
Sit less Adults who sit less throughout the day have a lower risk of early death, particularly from heart disease. At work, take regular breaks if you’re sitting at a desk. Get up and take a break every 30 minutes. Don’t want to miss your favourite TV program at home? Stand up to watch it and do the ironing or wash the dishes at the same time.
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Step 3: Be smoke-free Why quit? The first step to quitting is understanding all the risks associated with smoking. Smoking damages the blood vessels leading to your heart, brain and other parts of your body. This makes you four times more likely to die of heart attack or stroke and three times more likely to die from sudden cardiac death.
TIPS TO HELP YOU STAY SMOKE-FREE It may take a few goes, but keep trying Quitting smoking isn’t always easy, it can take persistence. You can do it with planning, practice and help. If you slip up and start smoking again, learn from your quit attempt and have another go. Think about what made you smoke again, how you can better deal with this situation and what will help make it work next time.
Reach out for support If you are finding it hard to quit, there are many supports available. Call the Quitline on 137848, talk to your doctor about medications that might help, or try nicotine replacement therapy (NRT), like patches, gum, lozenges, or mouth spray. You may need to try a few options to find the one that works best for you.
Quit for those you love When non-smokers breathe in second-hand cigarette smoke, they are at increased risk of developing heart disease. To protect the health of your family and friends, stop smoking inside your home, car or other enclosed places.
The best time to quit is now Quitting smoking is the best thing you can do for your heart. When you quit smoking, your risk of heart attack and stroke decreases almost straight away. One year after you quit, your chance of heart attack is cut in half. The best way to get the ball rolling is to set your quit date.
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Step 4: Understand and control your cholesterol levels Understand cholesterol Cholesterol is a fatty substance that moves around your body in the blood. Your body produces cholesterol naturally, and it is also found in some foods. Cholesterol is essential for the normal functioning of the body. To reach the different parts of the body, cholesterol travels around the blood stream in tiny balls called lipoproteins. The two most common types are Low-Density Lipoprotein Cholesterol (LDL cholesterol) or ‘bad cholesterol’ and High-Density Lipoprotein cholesterol (HDL cholesterol) or ‘good cholesterol’. ‘Bad cholesterol’ can stick to the walls of your arteries; this causes a build-up of cholesterol, known as plaques. This build up can create blockages in your arteries and contribute to increasing your risk of a heart attack or stroke.
HDL HIGH DENSITY LIPOPROTEIN
LDL LOW DENSITY LIPOPROTEIN
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Tips to help you control your cholesterol levels Get to know your dietary facts Cholesterol in food only has a small effect on blood cholesterol levels but eating too much saturated and trans-fat has a much greater impact on blood cholesterol. Saturated and trans fats can be found in discretionary foods like pizzas, cakes, biscuits, pastries and deep-fried foods. Replace saturated and trans fats with healthy fat choices such as nuts, seeds, avocados, olives and their oils for cooking.
Eat a heart healthy diet Fresh foods should make up the main part of your diet. Choose a wide variety of fruit and vegetables and a variety of healthy protein sources including fish and seafood, lean meat, poultry, legumes, nuts and seeds. Make healthy fat choices by reducing your intake of foods rich in saturated and trans fats. Use herbs and spices to flavour foods, instead of adding salt.
Know your levels A key step in controlling your cholesterol is finding out what your blood cholesterol levels are. If you are 45 years or over, you should see your doctor for a Heart Health Check. The check will involve taking a blood test to measure your cholesterol. These levels will be considered along with your other risk factors to determine your risk of a heart attack or stroke in the next 5 years.
If your doctor recommends to take medication, take it In some cases, your doctor may recommend medication to lower cholesterol to reduce your risk of a heart attack or stroke. The best way to reach your treatment goals and enjoy the benefits of better heart health is to follow the advice of your doctor or pharmacist and take medicines exactly as directed. Don’t stop taking them just because you feel better: they are working in the background to keep your cholesterol under control. For more tips and advice on managing your cholesterol, call the Heart Foundation Helpline on 13 11 12 to speak to a qualified health professional.
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Step 5: Understand and control your blood pressure Understand blood pressure Blood pressure is the pressure of your blood on the walls of your arteries as your heart pumps it around your body: it’s a vital part of how your heart and circulation work. Blood pressure that’s high over a long time is one of the main risk factors for heart disease. As you get older, the chances of having ongoing high blood pressure increases. Your blood pressure reading is usually shown as two numbers, with one number written over the other. The top number is your systolic reading, which is the measurement of the pressure in the arteries when your heart muscle contracts and pumps blood. The bottom number is the diastolic reading, which is the measurement of the pressure in the arteries when your heart muscle relaxes and refills with blood. A blood pressure reading under 120/80 mmHg is best for your health. Readings over 120/80 mmHg and up to 139/89mmHg are in the normal to high normal range.
TIPS TO HELP CONTROL YOUR BLOOD PRESSURE Get active Being regularly active helps to control high blood pressure and reduces your chances of having a heart attack or developing heart disease. Any physical activity is better than none. It’s fine to start with a little and build up.
Minimise your salt intake Eating a diet high in salt can lead to higher blood pressure. Having more than 5 grams of salt (a teaspoon) each day increases your risk of heart disease and stroke. The Heart Foundation recommends adults eat less than 5 grams of salt each day. Manufactured foods contain high amounts of salt, so avoid high salt foods, such as potato crisps, chips, salted nuts, processed meat and most take away foods. If you do eat packaged foods, look for ‘No Salt’, ‘Low Salt’, or ‘Reduced Salt’ varieties. Minimise the amount of salt in your diet by using herbs and spices in cooking and at the table.
Know your numbers You can’t feel high blood pressure. You can have this condition without knowing. That’s why it’s important to get it checked and learn about how to manage it. If you are 45 years or over, see your doctor for a Heart Health Check which involves measuring your blood pressure. These levels will be considered along with your other risk factors to determine your risk of a heart attack or stroke in the next 5 years.
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Understand your risk of having a heart attack or stroke by using the Heart Foundations Heart Age Calculator. Take the test today visit heartfoundation.org.au.
See your doctor for a Heart Health Check If you are over 45 years old (over 30 years for Aboriginal and Torres Strait Islander peoples), you should see your doctor for a Medicare covered Heart Health Check. During a Heart Health Check your doctor will assess your risk factors for heart disease including your blood pressure, cholesterol, diet and physical activity levels as well as your medical and family history. Your doctor will then inform you whether you are at low, moderate or high risk of a heart attack or stroke in the next 5 years. The most important part of this check-up is working with your doctor to manage your risk factors to improve your heart health.
A Heart Health Check involves a few key steps: Talk to your doctor Your doctor will start your check by talking with you about your heart disease risk factors. This usually involves having your blood pressure and cholesterol level checked and talking about what you eat, how often you are physically active, whether you smoke, as well as other risk factors for heart disease like your personal and family health history.
Learn about your risk Once your doctor knows your risk factors, they will enter this information into a web-based calculator to understand your risk of having a heart attack or stroke in the next five years. Your calculator result will show whether you are at low, medium or high risk of having a heart attack or stroke.
Manage your risk Depending on your result, your doctor may encourage you to keep doing what you are doing, or give you advice, information and support to make heart-healthy changes to your lifestyle, including changing your diet, doing more physical activity, quitting smoking or reducing the amount of alcohol you drink. If your risk level is high, your doctor may prescribe medication to lower your blood pressure or cholesterol, or both.
Heart Foundation Helpline The Heart Foundation Helpline provides free personalised information and support on heart health, nutrition and a healthy lifestyle, you can contact them on 13 11 12 or on their website heartfoundation.org.au.
heartfoundation.org.au
Your heart is healthy If your body is fine Don’t Forget; Healthy heart needs a clear Mind. Stay away from Stress & Tension. Your heart needs your clear attention. Your eating habits must be defined For a healthy heart; keep this in mind. Workout daily to burn extra fat Your working out correctly; be sure of that. Give equal time & importance; for body and mind Cause your heart is healthy; if your body is fine
- T.T. Munger
f O h c Mar
s y a d h t r i B e fic
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East Brisbane & Ipswich and Brisbane South
(DJ )
Its Donna’s Birthday this month on the 29th so be sure to wish her a Happy Birthday!
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5 fun facts about our lovely
DJ!
• “I come from a tiny little town in QLD called Apple Tree Creek, which sits between Childers and Bundaberg. When I lived there the population was about 300 people so moving to Brisbane almost 10 years ago was a huge culture-shock. • I've lost 25kg since I started with Home Instead in 2016. I also had Chronic Fatigue Syndrome at the time and through a lot of work with doctors and specialists, as well as support from Myles and Gin to work flexibly I was able to slowly regain my independence and start a career. • I've got a lot of hobbies; leathercraft, beadwork, sewing, gardening (especially cacti) and genealogy to name a few. • I love classic cars! My boyfriend and I have worked together on his '66 VW Beetle and my '77 Mercedes Benz over the years. We bought our first home together at the end of last year and we now have the space to get started on my '72 Valiant Charger. • We provided palliative care for my Grandpa in our home when I was a kid - my Dad gave up his towing business to be a full time carer for 8 months until Grandpa passed away in his own home. It's an experience I've always found comfort with and I'll keep close to my heart.”
Februa
e c i f f O ry
s t h g i l High
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East Brisbane & Ipswich and Brisbane South
This month we focused on Heart health month to raise awareness of heart disease by getting involved in REDFEB. REDFEB is an annual awareness month hosted by Heart Research Australia. Heart disease is Australia’s leading cause of death, affecting families and communities around the country. REDFEB is not only a timely reminder to focus on our own heart health, but an opportunity to raise awareness and funds towards research into the prevention, diagnosis and treatment of heart disease
a f o t i Ab
! a y r o f y n n fu
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Ah, the modern days… I just saw a grandpa help a youngster who was staring into his phone, to cross the street. What do you call bears with no ears? : B–. A woman told her friend, “I feel like my body has gotten totally out of shape, so I got my doctor’s permission to join a fitness club and start exercising.”. She said, “So, I decided to take an aerobics class for seniors. I bent, twisted, gyrated, jumped up and down, and perspired for an hour. But by the time I got my leotards on, the class was already over.” I told my physical therapist I broke my arm in two places. He told me to stop going to those places. What do you call the wife of a hippie? Mississippi. A woman in labor suddenly shouts, “Shouldn’t! Wouldn’t! Couldn’t! Didn’t! Can’t!” The doctor said, “Don’t worry, those are just contractions.” How does the moon cut his hair? Eclipse it. If my body were a car, I would trade it for a newer model. Every time I cough, sputter, or sneeze, my radiant leaks and my exhaust backfires. Three old guys are out walking. The first one says, “Windy, isn’t it?” The second one says, “No, it’s Thursday!” The third one says, “So am I. Let’s go get a beer.”
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g n i t e e m r e v i CAREG MAR 2022
February 2022
Thank you to all of our CAREGivers who joined us for our first CAREGiver Meeting of the year. Congratulations to our wonderful CAREGiver of the Quarter, Wendy Gassiep, we are very proud of you!
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g n i t e e m r e v i CAREG MAR 2022
February 2022
Congratulations to our CAREGivers who completed their Cert III in Individual Support towards the end of last year. Well done to Dora de Laat, Susan AllsopJones, Darlene Mapp Baker, Jackie Vaughan, Karen Massey, Tina Blogg and Debbie Dyer. We are very proud of you all!
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g n i t e e m r e v i CAREG MAR 2022
February 2022
Recast Coaching – Self Love At our CAREGiver meeting we were lucky enough to have Shereen Lister, a self-love/life coach as our guest speaker where we all received an important reminder to show ourselves a little love and kindness. Shereen has put out a generous offer to Home Instead CAREGivers for a free one on one, 1.5hr consultation to anyone who would like to learn more about her work and what she does. A session like this would involve chatting about any current challenges you are facing, working through a particular issue and sharing a little about how we could continue to work together if desired. These sessions would be private and confidential. Ways to get in touch with Shereen include: Social media at Instagram or Facebook Check out her website - recastcoaching.com.au Email her at - shereen@recastcoaching.com.au Phone or text on - 0415 377 575
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Mindfulness
5 Simple Mindfulness Practices for Daily Life “Mindfulness is a state that can be cultivated in which one is aware of one’s present experience and responds to this experience in a non-judgmental and non-reactive way. The practice of mindfulness often leads to a sense of balance and psychological well-being. You don’t have to be stuck in these patterns. Pausing to practice mindfulness for just a few minutes at different times during the day can help your days be better and more in line with how you’d like them to be.” Enjoy :) - Jacob
One approach that can help us to live with Intention is Mindfulness. Mindfulness is the art and practice of living in the present moment, deliberately. That is, being fully aware of our thoughts, feelings, and behaviours as well as the things that we take in with our senses moment to moment.
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Mindfulness
Mindful Driving:
Drive Yourself Calm, Not Crazy
There’s nothing like heavy traffic and impatient drivers to trigger the “fight or flight” response. That’s why road rage erupts and stress levels soar, while reason is overrun. The worse the traffic, the worse the stress. Los Angeles, where I live, has some of the worst traffic around, and some of the most unserene drivers. Emotions run high, tempers flare, tires squeal. But it doesn’t have to be like that. In fact, the snarliest traffic jam can provide an excellent opportunity to build your mindfulness muscle, increase your sense of connection to others, and restore some balance and perspective. Here are the steps to a simple behindthe-wheel practice I’ve been doing for a while. I’ve found it can work wonders.
1.
First, take a deep breath. This simple, yet profound advice helps bring more oxygen into your body and widens the space between the stimulus of the traffic and your heightened stress reaction. In this space lies perspective and choice.
2.
Ask yourself what you need. It may be in that moment that you need to feel safe, at ease or you just need some relief. Understanding what you need will bring balance.
3. Give yourself
what you need. If ease is what you need, you can scan your body for any tension (not a bad thing to do while driving in any case) and soften any tension or adjust your body as needed. You can sprinkle in some phrases of self-compassion, such as, “May I be at ease, may I feel safe, may I be happy.”
C AR EGi ver-C on n ec t MAR 2022
Mindfulness
Mindful Driving:
Drive Yourself Calm, Not Crazy
4.
Look around and recognize that all the other drivers are just like you. Everyone on the road wants the same thing you do—to feel safe, have a sense of ease, and to be happy. Chances are you’ll see a number of fellow drivers who look a bit agitated, but you might also catch that one who is singing or actually smiling, and this will dissipate some of your own stress immediately. You can apply to all of them what you just offered to yourself, saying, “May you be at ease, may you feel safe,
5.
Take another deep breath. In 15 seconds or less, you can turn around your mood by applying these simple tips. When you feel the frustration of traffic rising, choose whatever you need to work on, and offer that condition to others. If you need to feel safe, say, “May I be safe, may you be safe, may we all be safe.” Breathe in, breathe out, you’ve sowed a seed of happiness.
Tune in next month!
East Brisbane & Ipswich and Brisbane South Family
Th is fa m ily is yo ur fa m ily too !
Myles & Gin Beaufort Business Owner and People & Culture Manager
Natasha Robbie Executive Assistant
Donna-Jo (DJ) Ratcliffe
Gayle Reid Finance Manager
Lyndia Rennie Care Manager
Vibeke Thomsen
People & Culture Liaison
Recruitment & Retention Manager
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Renae Leslie Client & CAREGiver Support Officer
Susan Read Client Services Representative
Katrina Shears Client Care Co-ordinator
Yasmin Tusa Care Management
Amanda (Mandy) O’Brien
All the other CAREGivers!
Learning and Development Officer
LOVE
Jacob Farley Off-Site Graphic Designer
They are your family too!
East Brisbane 3277 3077 eastbrisbane@ homeinstead.com.au
Ipswich & Brisbane South
3288 8841 ipsbrissouth@ homeinstead.com.au
48 Wharf St, Kangaroo Point, QLD 4169