Walking is one of the best ways to keep fit. But winter can be a challenging time of the year to get out and about. Freezing rain, icy surfaces and piles of hard-packed snow pose a serious hazard for any pedestrian, and especially Seniors.  According to the Canadian Institute for Health Information (CIHI), half of all falls requiring medical attention occur in January and February. Over one-third of all people hospitalized after falling on ice were 60 to 79 years of age, and on average they were hospitalized for 7.6 days. The average stay for those aged 80 and older was 14.5 days. Just one bad fall on ice can have long-term consequences: over one in five seniors who fall will die within a year.

Here are a few simple measures to help make it safer for you outdoors in winter:

• Your environment: make sure entranceways and sidewalks are clear of ice and snow. For increased traction where people walk put down sand or salt. Report hazards on sidewalks or pathways to your landlord or the City. Contact a local home support agency or Seniors service centre for help with snow removal, transportation and grocery delivery.
• Sensible footwear: choose a good pair of winter boots. They should have a thick, non-slip tread sole with wide, low heels and be well-insulated, lightweight and waterproof. Ice grippers on footwear can help you walk on hard packed snow and ice. But be careful! Grippers become dangerously slippery and must be removed before walking on smooth surfaces such as stone or tile. And Seniors, before buying ice grippers, you must be able to attach and remove them yourself: this is best done sitting down.
• Assistive devices: use a cane outdoors to help with balance. Attach an ice pick at the end of your cane. Cane picks will be slippery on hard surfaces so be sure to flip it back out of the way when you come indoors. Ice picks for canes are available at most drug stores. And on the subject of canes, be sure to have your cane fitted to the right height for you: when your cane is held upside down, the end should be at wrist level.
• Clothing: help other road users see you by wearing bright colors or adding reflective material to clothing. Wear hip protectors (a lightweight belt or pant with foam shields to guard the hips). They can help protect the hips against fractures and give added confidence. Prevent heat loss by wearing a warm hat, scarf, and mittens or gloves. Dressing in layers may also keep you warmer. Avoid cold feet, as cold makes them less sensitive to the surface beneath.
• Walking on ice: if you must walk on ice, keep your body as loose as possible, spread your feet to more than a foot apart, and don’t let your knees lock. Make the step small and slow, and place your whole foot down at once, not heel first. Consider carrying in your jacket pocket or handbag a small bag of grit, sand or non-clumping cat litter to sprinkle when you are confronted with icy surfaces. And don’t be afraid to ask a passer-by to help you cross an icy surface.

Whatever you do, be extra-safe and ultra-cautious. Don’t become a statistic – it can be very painful!    

                                                                                                                                                                                                                      This article was written by Alex Handyside,  a Certified Senior Advisor and the owner/operator of ScotiaCare Homecare & Caregivers Inc. serving the Eastern Shore and Metro Halifax. ScotiaCare won the Maritime Business Ethics Award in 2006, Alex was the co-recipient of the 2007 Canadian CSA Award of Excellence in service of Seniors, and is a member of the Serving Seniors Alliance.  For more information, visit www.scotiacare.com

This is a great alternative to pumpkin pie and very quick and easy to make. It is best served warm. Makes 6 servings.

Ingredients:

• 1 egg
• 2 egg whites
• 1 cup (250 ml) canned pure pumpkin
• 1/3 cup (75 ml) mashed banana, about 1 medium banana
• 1 cup (250 ml) evaporated skim milk
• 1/4 cup (50 ml) packed brown sugar
• 1/2 tsp (2ml) ground cinnamon
• 1/4 tsp (1 ml) ground ginger
• 1/8 tsp (0.5 ml) allspice
• 6 walnut halves

Directions:

1. Preheat oven to 325º F (160º C)
2. Place 6 1 cup (250 mL) ramekins in a glass 13 x 9 inch (3.5 L) baking dish
3. In a large bowl, combine all the ingredients except the walnut halves. Pour custard into ramekins. Pour boiling water around the ramekins in the baking dish to a depth of 1 inch. Place 1 walnut half in the centre of each custard
4. Bake for 40 minutes. Remove from the oven and serve warm

Nutritional information per serving (1 ramekin): Calories: 111  Protein: 6 g   Fat: 1 g   Saturated fat: 0 g   Dietary cholesterol: 33 mg   Carbohydrate: 20 g   Dietary fibre: 1 g   Sodium: 83 mg   Potassium: 334 mg 

Developed by Nadine Day for the Heart and Stroke Foundation ©2007. Posted December 2007.

Deep Vein Thrombosis and ‘Economy Class Syndrome’ Coronary heart disease, obesity and sitting still for extended periods of time are known risk factors for the development of blood clots in the veins of the legs. This condition is known as deep vein thrombosis (DVT). Some researchers believe that long haul flights can be a risk factor in susceptible people.

Suggestions on how to reduce the small risk of DVT while flying include:

• Consult with your doctor before flying. They may recommend that you take half an aspirin (150mg) on the day of the flight, and you may be advised to use elasticised stockings for the flight.
• Wear loose clothing.
• Don’t smoke.
• Avoid alcoholic drinks.
• Drink plenty of fluids to prevent dehydration.
• Take strolls up and down the aisles when possible.
• Avoid sitting with your legs crossed.
• Perform leg and foot stretches and exercises while seated.

(source : www.betterhealth.vic.gov.au)