We asked Dr. David Wasserstein, trauma and knee reconstruction specialist in the Schatzker Joint Preservation Initiative for Active Adults and the Holland Bone & Joint Program at Sunnybrook, for some tips on how to protect your joints so you can keep doing the activities you enjoy most.

What impact can high-intensity exercises like running have on your joint health?

From a medical-evidence perspective it is currently unclear whether high-intensity exercise increases the risk of joint breakdown.  In fact, there is evidence on both sides, suggesting there may even be a protective effect in addition to concern for early breakdown. This is typically relevant to load bearing joints like the hips, knees and ankles, and in persons who are performing high levels of impact exercise like running and jumping.

Acute injuries, like sprains, strains and fractures, are more common in sports due to contact or when someone is placed into an awkward or uncontrolled position like landing from a jump.

For high-volume impact activity athletes, we are also concerned for injury around the joint.  Most commonly they experience tendon injuries including overuse and inflammation.  They may even experience stress injury to bone that results in fractures.

What are your top tips for preventing pain and injury while living an active lifestyle?

People run into to trouble when they do too much of one thing.  So, even if you are training for something specific, like running a marathon, don’t forget to vary the exercise and training.  Maintaining strong cardiovascular health that is needed for this type of high-volume exercise can be achieved in several ways in addition to just running, things like cycling, swimming, or rowing, for example. Taking an approach of cardiovascular training that ‘rests’ the usually overloaded parts of the body can be helpful.

Resistance or strength training is critical for bone, joint and tendon health. It should be incorporated into any fitness routine. Sufficient rest and adequate nutrition are also key elements of maintaining optimal health and reducing the risks of injury.

The benefits of an active lifestyle cannot be understated from the perspective of musculoskeletal health but also for every organ system, including mental health. So definitely stay active!

What should people do if they’re experiencing joint pain while exercising or participating in other high-intensity activities?

First is to rest and then consult a physician or therapist. Although we live in a world of ‘access to information,’ that information exists largely unregulated in social media spaces. Those spaces can be a good place for information but they can also be a good place for misinformation. I would exercise caution and rely only on trusted sources!

The post How to protect your joints while living an active lifestyle appeared first on Your Health Matters.

“Coming to the hospital for a discussion on next steps in your care can be very daunting, for both patients and their loved ones,” says Cindi, who is part of a team who perform over 450 TAVIs a year, providing patients with a new heart valve without open heart surgery.

Cindi recently joined a Sunnybrook Speaker Series event on heart valve interventions, and shares her advice on how to prepare for your hospital appointment – whether for a TAVI procedure or something else:

What to bring

• A support person or loved one – someone who will be there for you before, during and after any procedures or appointments
• Your Ontario health card
• Questions you have about a procedure, preparation for your hospital stay, as well as what life will look like when you’re back at home
• Medications you’re taking, including the names of any supplements and vitamins you take
• A list of prior surgeries and the dates they occurred
• Names and contact details for the medical providers you see regularly

What to think about

Cindi stresses that patients and their health-care teams should embrace something called ‘shared decision making’. This means you share your preferences, values, beliefs, and personal circumstances with your health-care team, and they, in turn, share their expertise about treatment options, including risks and benefits. Then, you work together to determine the best care and treatment plan.

Cindi says she often asks questions like:

• What brings you joy?
• How you want to live your life?
• What you want if your health becomes poor, including if you may need an emergency lifesaving procedure?
• Who can make decisions on your behalf?
• What types of medical procedures you would want, or not want?

Avoid “Dr. Google”

Online health information can be overwhelming, and Cindi says much of it won’t be about your individual health and case. Every person is different, and your care team will take into account your personal preferences, your anatomy, and test results before recommending a procedure or surgery. The best place to get health information is from your own health-care team, and the online resources they specifically recommend for you.

Preparing for your procedure with thoughtful planning and open communication can help reduce anxiety and make sure you feel ready. Your health-care team is there to guide you through the process and support you every step of the way.

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What is norovirus?

Norovirus is a highly contagious stomach illness that causes vomiting, diarrhea and stomach pains, that usually resolve in 12-72 hours. Sometimes referred to as the “winter vomiting disease,” norovirus is common in the cold winter months, when people are spending more time inside, in closer contact with each other.

How does norovirus spread? 

The virus is spread through infected fecal matter that gets ingested into the mouth. The virus can survive on surfaces like door handles, sinks or tables which people can unknowingly touch.

The virus can also spread through food and drink. Individuals may contract the virus after sharing food or drinks or eating food prepared by someone infected with norovirus.

Some raw shellfish like oysters or shrimp, can become contaminated with norovirus through the water, which can later be ingested if not properly cooked.

How can I protect myself from norovirus?

Frequently washing your hands with soap and water after going to the bathroom, before eating or preparing food or taking medications is the most effective way to prevent norovirus.

You should also frequently wipe down shared surfaces like handles, sinks, tables and cooking surfaces.

Be mindful of sharing food with others, or settings like potlucks, where food can easily become contaminated with norovirus.

The post What you need to know about norovirus appeared first on Your Health Matters.

Alcohol is a known carcinogen, which increases the risks of certain cancers such as colorectal and breast cancer. However, health risks associated with alcohol consumption go beyond this – impacting mental, emotional and social health as well.

Additionally, alcohol is a depressant that influences the central nervous system by slowing brain functions related to behavior, thought processes, attitudes, breathing, and heart rate. Those who misuse alcohol are at a greater risk of facing a number of health and social issues.

Tom Nguyen is a social worker at Sunnybrook’s Rapid Access Addiction Medicine (RAAM) Clinic. He works alongside patients from many different walks of life who are struggling with alcohol and substance abuse. As a social worker, his job is to help patients through a harm-reduction approach and reduce the impacts of substance and alcohol use on their overall health by offering education, addiction focused counselling and connecting them to resources.

Tom spoke with Your Health Matters about the alcohol consumption, the impacts it has on a person’s health, and what resources are available for support.

What are the risks related to alcohol consumption that can impact health?

The consumption of alcohol can impact a person’s physical, mental and social health. Common risks discussed with patients focus on physical health, including increased risks of liver damage, cardiovascular issues, weakened immune systems, possible negative interactions with medications, and other health issues. However, social workers also emphasize the risks of alcohol consumption on mental and social health, such as worsening mental health conditions, increasing risky behavior that can lead to accidents and injuries, straining relationships with others, and potentially impacting activities of daily living like work, school, or self-care to name a few examples.

How does alcohol consumption affect mental and emotional health?

There have been numerous studies to show the negative impacts of alcohol on one’s mental and emotional health. Studies have shown that persistent and excessive alcohol over time can create structural changes in the brain that impact how we manage our emotions, memory, attention, and other cognitive functions. Additionally, alcohol consumption can worsen current mental health conditions like depression and anxiety. It may even contribute to development of new mental health issues like addictions and/or substance use disorder, sleep issues, emotional instability, and social isolation. In extreme cases, excessive alcohol consumption can also impair a person’s judgement and make them impulsive or more likely to engage in risky behaviours that can put them or others at risks for harm.

What should people take away from Canada’s new low-risk drinking guidelines?

Canada’s new low-risk drinking guidelines were updated in January 2023 due to recent research on the negative impacts of alcohol use on a person’s physical health. The guidelines show the risk associated with alcohol consumption on a weekly basis with an emphasis on the negative health impacts. It is recommended that anyone who consumes alcohol should not have more than two standard drinks per week to minimize health risks. However, individuals who are pregnant or breastfeeding should not consume any alcohol.

This change is a drastic shift from the previous recommendations of men having up to 15 standard drinks per week with no more than three drinks per day and women having no more than 10 standard drinks per week with no more than two drinks per day. This major change in recommendations is a result of research that shows how much alcohol can negatively impact a person’s life.

The current recommendations may be a shock to some people, but the low-risk drinking guidelines are meant to serve as a tool to help people make informed decisions about alcohol consumption to minimize health risks. What’s most important is individuals making a change that is impactful for them and aligns with their personal needs, values and lifestyle.

What are some ways that people can minimize the risks to themselves and others posed by alcohol consumption?

Minimizing the risks associated with alcohol consumption involves a combination of being self-reflective, keeping oneself informed, monitoring one’s drinks, planning ahead, and being receptive of supports. People can use the low-risk guidelines as a tool to identify where they or others may fall in the continuum of risks of alcohol use. People can also get professional help from a family doctor, other care providers, or resources like RAAM clinics to help provide recommendations to address any risks.

Who is the most at risk of misusing alcohol?

Anyone can be at risk of misusing alcohol if they are not informed of the potential risks and negative consequences of long-term consumption. However, there are some characteristics that make some people more likely to misuse alcohol, such as underlying or untreated mental health issue, genetic predisposition or family history, working in high-stress environments, having a history of trauma or abuse, social isolation, and financial stress.

What general advice do you have for people about how they can drink responsibly and develop a low-risk and health-conscious relationship with alcohol?

I suggest that a good starting pointing is for individuals to ask themselves what a “healthy relationship” with alcohol looks like. Based on their own expectation of what that would mean, it may be good to involve others such as family members or doctors to give their input as well. We often think alcohol effects the individual consuming it, but it can also effect other people such as family or friends. It is also important for people to speak with their primary care provider or other medical professional to have them share their input on this matter. I encourage people to set intentional and well-informed expectations about their drinking decisions because this helps contribute to a healthy relationship with alcohol.

What resources are available for those who may be struggling with alcohol misuse?

For those who may be struggling with alcohol use, I recommended connecting with a nearby RAAM clinic. There are a number of clinic locations across the province and they are meant to be lower barrier and fast access to get support for alcohol and substance use.

Another helpful resource is ConnexOntario. This is a 24/7 information hotline that helps people navigate and connect with mental health and/or addiction services all across Ontario.

Sometimes people may not feel comfortable connecting to resources on their own and would prefer to have a professional like a social worker or family doctor help – this is also a great step forward. Self-awareness and knowing what may be needed for support will help a person’s recovery.

The key takeaway is to know that while alcohol consumption is a common part of life for many people, it is also important to be self-aware and educated on the risks associated with it.

There are many different resources available for anyone who is struggling, and social workers are one of the many professionals who offer support to those seeking help.

The post How does alcohol impact health? A Sunnybrook social worker highlights what to keep in mind appeared first on Your Health Matters.

“Post-operative delirium can impact anyone, though patients who are elderly are most at risk,” says Dr. Stephen Choi co-director of the Perioperative Brain Health Centre. “Delirium can appear in several forms, but typically results in changes in an individual’s ability to focus, their concentration, thinking, and memory. These changes may come and go during the first few days after surgery and importantly, can occur even after all anesthetic drugs are gone.”

Dr. Choi says it is important for patients to know about delirium as it can impact their recovery. He shares some insights on delirium prevention.

What can a patient do before surgery that may help reduce the risk of delirium?

There are several things that have been demonstrated to help reduce delirium that are, in general, very good for overall health. This includes maintaining a healthy diet, getting regular physical activity, and ensuring adequate sleep.

It is important to stay hydrated right before surgery and follow guidelines about oral intake from your health-care team.

You can also help reduce the chances of delirium by doing brain exercises such as word puzzles to keep your mind active.

Before you arrive at the hospital, make sure to bring any sensory aids that are used routinely, such as glasses and hearing aids, as they can help reduce confusion after surgery.

Moving around safely after surgery, trying to maintain your routine (for example, speaking with family whether in-person or on the telephone, getting out of the hospital bed for meals), and maintaining sleep patterns, can all help reduce the risk of delirium.

Why are these actions considered to be protective measures against delirium?

If you think of delirium as the brain being disoriented, analogous to jet lag, maintaining patterns of behaviour that you are used to can be protective and be a touchstone to anchor yourself.

Each of these actions individually make a small difference, and collectively they can add up to a lot. The goal is to try to minimize disturbances to the usual environment that your brain experienced before surgery. When an individual’s actions and surroundings are familiar to them, their brain isn’t as overwhelmed processing new information, which can help decrease the risk for confusion post-surgery.

Families can also help support their loved ones achieve the goals of mobilization, nutrition, mental stimulation etc. to try and help a patient get back to their ’normal’ life and functioning, whatever that may be.

Learn more about delirium

The post What you can do before surgery to reduce the risk of delirium appeared first on Your Health Matters.

What damage can looking directly at the solar eclipse cause to the eyes?

“Looking at the sun directly is never a safe thing to do as it can cause permanent damage to the retina called solar retinopathy,” says Dr. Eng. “This can cause permanent blindness in one or both eyes.

What should someone do if they don’t have the special protective eyewear to watch the eclipse? Are there are any specifications people should look for when it comes to protective eyewear to watch the eclipse?

“The only way to avoid the risk of damage to the eyes is to wear approved, special-purpose glasses, also known as solar filters,” Dr. Eng says. “Approved glasses meet a special international standard that is called ISO 12312-2.”

Visit the  American Astronomical Society for more information on approved glasses.

According to Dr. Eng, very dark sunglasses, homemade filters, squinting, or looking through a tinted window are not safe methods to look at the sun.

For those without access to approved eclipse glasses, the other options to view the eclipse include using a pinhole projector or watching the livestream of the eclipse. These options are safe and can be just as exciting!

Can someone watch the solar eclipse if they have pre-existing eye health concerns?

“As long as the eclipse glasses or solar filters are used, a person with pre-existing eye condition can still safely enjoy watching the solar eclipse.”, says Dr. Eng.

The key takeaway is that yes – today’s solar eclipse is a rare and exciting experience, but make sure you keep your eyes safe!

The post The wait is over – the solar eclipse is happening today! Are you prepared to watch it safely? appeared first on Your Health Matters.