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For many people, the holidays are about celebrating with friends and family – and perhaps a little overindulgence. If you’re living with an ostomy, these changes to diet and routine can affect the way your stoma functions. But this doesn’t have to mean an end to the festivities. Read on for our top tips on managing your stoma throughout the holiday season!
Indulge in festive foods in moderation
Over the holiday season, it’s not uncommon to eat more than we normally do and indulge in richer foods than usual. This can increase your stoma output and affect the consistency of stools. Many of the foods typically associated with the holiday season are high in fibre, which can cause excess wind and odours. Particular culprits include brussels sprouts, cabbage, cauliflower, onions, nuts, and dried fruits. Rich cheeses can also increase stoma odour.
An increased intake of indigestible fibre can also lead to a blockage. If this happens, drink plenty of water, while monitoring and reducing what you choose to eat for the next 24 hours. You can also gently massage the abdomen in a circular clockwise motion or take a soak in a warm bath to help the blockage to pass. If this is unsuccessful, the pain becomes worse, or is accompanied by vomiting, you should seek urgent medical advice.
When preparing food during the holiday season, make sure to peel and cook vegetables well to reduce fibre and make them easier to digest. If you’re introducing a new food, try a small amount first to see how your stoma reacts. And whatever you eat, be sure to chew properly and take your time eating to support digestion. Though it may be tricky to coordinate, try to keep mealtimes as regular as possible. And don’t be afraid to inform whoever is hosting about your dietary requirements – chances are they’ll be more than happy to accommodate you and ensure you enjoy yourself.
Choose flat over fizzy drinks
Hydration is an important part of managing your stoma, so make sure you’re taking on enough fluids – around 1,500mls is recommended. Alcohol and fizzy drinks can both cause increased gas and looser stools, so make sure to enjoy these in moderation. If you are sipping on a fizzy drink, let it stand for around 10 minutes first to allow some of the bubbles to escape.
Prioritize your mental health
Despite the holidays being a time to enjoy ourselves, they can also bring increased stress and anxiety, which can affect stool output. This is especially true if you usually take on the lion’s share of the hosting duties. If you find yourself in this situation, try to communicate with your family that it would help if they took some of the organizing off your plate. It’s also important to set aside some time just for yourself to do whatever you find most relaxing, whether that’s reading a book, going for a walk, meditating, or doing some yoga.
Stock up on supplies
Stock up on your ostomy supplies to make sure you have enough to keep you going throughout the holiday season. Be aware that shipping times may be longer and make sure you place your order in advance. If you’re going away for the holiday season, whether to visit family or on vacation, make a list of everything you’ll need to avoid the stress of not bringing enough. And remember that plans can change – so be sure to bring extra in case you decide to stay somewhere an additional night or two.
Spending more time with family and friends combined with eating richer foods than usual may mean you’re more aware of odours related to your stoma. An ostomy deodorizer can help put your mind at ease. The Coloplast Brava Lubricating Deodorant is one example. It’s added to your pouch where it serves the dual function of neutralizing odour while ensuring the content of the pouch collects at the bottom rather than staying up around your stoma.
If you’re going to be taking a long journey by car, train, or plane, make yourself an ostomy travel kit that you can slip into your backpack or purse. Keep it compact by pre-cutting the flange and packing individually wrapped wipes and travel sized products. Some little black disposable bags might come in handy too.
At Wellwise™, we understand how important it is for those living with ostomy to have the products they need – when they need them. That’s why you can order your ostomy supplies via our website and receive them in as little as 48 hours. You can also order over the phone with your local Wellwise® store and your products will be ready for pick up in as little as 48 hours. We know that it takes a while to find the brand of adhesives, creams, and pouches that best suit you and your stoma, that’s why our custom order service is available to our ostomy customers. All you have to do is leave your usual order on file with us, and we’ll have it ready for you to pick up monthly or bi-weekly.
The changes in diet and routine that happen during the holidays can have an affect on your stoma, however that doesn’t mean that you can’t enjoy the festive period just as much as everyone else. As long as you’re well prepared, stocked up with products, and enjoy your favourite food and drink in moderation, your stoma doesn’t have to put a stop to the celebrations.
The information presented in this blog post is designed for educational purposes only. You should not rely on any information in this post as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for professional counseling care. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.
Resources
https://www.ostomycanada.ca/ostomy_holidays/
https://www.colostomyuk.org/managing-your-stoma-at-christmas/
https://www.pelicanhealthcare.co.uk/a-guide-to-surviving-christmas-dinner-with-a-stoma/
https://www.securicaremedical.co.uk/blog/christmas-with-a-stoma-advice-from-our-stoma-care-nurse
https://meplus.convatec.co.uk/everyday-life/christmas-with-a-stoma-all-wrapped-up/
https://www.salts.co.uk/en-gb/news-and-events/14-tips-christmas-with-a-stoma?PID=91&Action=1¤tPage=2
According to the Canadian Continence Foundation, around 10% of Canadians are living with incontinence – that’s around 3.5 million people. Several celebrities have even spoken out about their experience with the condition including Stephen King, Samuel L. Jackson, Katy Perry, Kate Winslet, and Helena Bonham Carter. So, if you’re living with incontinence, rest assured you’re in good company.
Despite all this, however, urinary incontinence can be very distressing for those experiencing it. The shame and stigma surrounding it can prevent people from seeking care and many go to great lengths to keep their condition a secret, meaning they miss out on living life to the fullest.
If this sounds like you or someone you care for, know that a lot of treatment and support options are available, so you don’t have to let incontinence hold you back.
The different types of incontinence
Incontinence is divided into various different types:
Stress incontinence
When the urethra can’t handle the increased pressure during exercise, coughing, or sneezing, causing urine to leak out.
Urge incontinence
When you get a sudden urge to pee and can’t hold on long enough to get to a toilet.
Overflow incontinence
When you’re unable to fully empty your bladder, causing frequent leaks.
Total incontinence
When your bladder can’t store any urine, causing you to pee constantly or have frequent leaking.
Tips to help you manage incontinence
See a doctor
First thing’s first, if you or someone you care for is experiencing incontinence, visit your doctor. They’ll be able to give you a proper diagnosis, which will inform the treatment recommended to you.
As a first step, your doctor might suggest some simple lifestyle changes that may help you manage leaks.
Weight loss
Having a body mass index above 30 may worsen incontinence. If this is you, consider working towards a healthier weight through a mixture diet and exercise. Not sure where to start? Check out our blogpost on simple ways to stay active throughout the year.
Cutting down on caffeine and alcohol
Drinks that contain caffeine, like tea, coffee, and energy drinks, and those that contain alcohol are diuretics, meaning they can make you need to pee more often. So, try reducing your intake of these and see if your symptoms improve.
Pelvic floor exercises
Pelvic floor exercises, also known as Kegel exercises, are a way of strengthening the muscles that control your bladder. They can be especially effective for stress incontinence but may also help urge incontinence. You can find your pelvic floor by imagining you’re peeing and squeeze the muscles you’d use to stop the flow of urine. Pelvic floor exercises involve squeezing and releasing these muscles. Start with 10 to 15 repetitions a day and add in more squeezes each week – though be sure not to overdo it. If you’d like guidance on doing these properly, pelvic floor practitioners can often be found at health clinics such as RMT or chiropractor clinics.
Bladder training
Your doctor may also recommend bladder training. To do this, try holding on for 10 minutes every time you feel the urge to urinate. The goal is to increase the amount of time between trips to the toilet so that you’re only urinating every 2.5 – 3.5 hours. This may not be suitable for everyone, so always speak to your healthcare provider first.
Discreet products
To compliment other treatments and help you go about your life with confidence, there are a wide range of incontinence products available depending on your needs, such as:
Pads and absorbent underwear
Furniture protection
Catheters
Handheld urinals
Shop the whole range of incontinence products on wellwise.ca.
At Wellwise in-store locations, our staff are here to support you and your loved ones with any products or guidance you may need, offering high-quality expertise and personal confidentiality to help you feel comfortable and confident. If you or your loved ones wish to shop online, wellwise.ca can be a great resource for you as well.
Resources
https://www.mayoclinic.org/diseases-conditions/urinary-incontinence/diagnosis-treatment/drc-20352814
https://www.canadiancontinence.ca/EN/
https://www.canada.ca/en/health-canada/services/healthy-living/your-health/medical-information/seniors-aging-bladder-control-problems-incontinence.html
https://www.canadiancontinence.ca/pdfs/en-incontinence-a-canadian-perspective-2014.pdf
The information presented in this blog post is designed for educational purposes only. You should not rely on any information on this post as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for professional counseling care. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.
Working from home or remote working has become the new normal for many Canadians. This practice has become increasingly more common over the last few years with advancing technology and the global pandemic. While working from home has its obvious benefits such as flexibility, no commute times (maybe just a few steps to your home office), and increased productivity, there are also negative impacts as well. The need to constantly be “online”, readily available on our mobile devices and computers, takes a toll on our overall well-being which includes our sleeping habits.
Continue reading the information presented below to understand the effects remote working can have on your sleep routine, as well, ways you can help improve your sleep, even during these challenging times.
Effects of Remote Working on Sleep
Working from home can blur the line between workplace and the place of rest and relaxation.
Although commuting can be viewed as unused time, it allows many individuals to have a routine and exposure to natural light and fresh air; remote working has caused many to stay indoors more which affects our circadian rhythms and sleeping habits.
Increased screen time and exposure to blue light, which in turn negatively impacts your circadian rhythm.
For people who have children, combining childcare with a remote work environment means interrupted work, leaving less time for sleep as they may choose to work later instead to finish projects.
How to help improve sleep when working from home
1. Set boundaries and defined working hours
Setting clear guidelines for your work day hours while also scheduling exercise, meals and leisure time is very important.
2. Sunlight and Exercise
Exposure to natural light is crucial to a healthy body clock. Making time for at least one outdoor activity a day while the sun is out can make an help make an impact on your sleep quality.
3. Limit screen time at night
More than ever, screens such as our cellphones, tablets and televisions have found their way into our bedrooms. We find the need to check one more email before bed or scroll through copious amounts of social media feeds. The blue light that is emitted stimulates alertness and makes it much harder to sleep and get good quality sleep. Trying to prevent screen time at least 1 hour before bed can be extremely beneficial.
4. Get dressed for work
Finding a replacement for your normal work routine is important. This could be as simple as changing out of your pjs, or those beloved sweatpants and into your pre-pandemic work clothes every morning. This will help teach your brain the difference between working and relaxing.
5. Keep a consistent sleep schedule
Working remotely has changed our regular daily routines. Sleeping in later and working longer seem to be the norm with our computer at our finger -tips. Trying going to sleep and wake up at the same time every day will help keep a healthy sleep schedule.
6. Create a healthy and relaxed environment
Check out our wide range of humidifies, aromatherapy products and wake-up lights online and in-store to find what bests suits you and your sleep needs.
Getting a good night’s sleep is an essential part of maintaining good health. These tips can help you balance working from home and still achieving good quality sleep!
The information presented in this blog post is designed for educational purposes only. You should not rely on any information on this post as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for professional counseling care. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.
Resources
https://www.sleepcycle.com/sleep-habits-and-health/remote-work-impact-sleep/
https://www.sleepfoundation.org/sleep-hygiene/remote-work-and-sleep
https://www.sleepfoundation.org/sleep-news/study-explores-remote-work-electronic-device-impact-on-sleep-post-covid-reopening
https://academic.oup.com/sleep/advance-article/doi/10.1093/sleep/zsab250/6390581
An estimated 6.4 % of Canadians have been diagnosed with Sleep Apnea. This diagnosis is associated with cardiac related diseases as well as obesity and diabetes. It affects both men and women and can have impacts on your overall health. The most common type of sleep apnea is Obstructive Sleep Apnea. This is a serious disorder that causes your breathing to stop many times throughout the night.
Common Symptoms of Sleep Apnea
Snoring
Morning headaches
Long pauses in your breathing while you sleep
Daytime sleepiness
Poor concentration
Irritability and mood changes
How Sleep Apnea diagnosed?
Sleep Apnea can be diagnosed using an at home test or by going to a sleep lab to have an overnight Sleep Study. The type of test that is prescribed for you, depends on the province in which you live and their standard of practice. These tests use technology to measure certain aspects such as your breathing rate, heart rate, brain waves and blood oxygen saturation levels.
How can Sleep Apnea be Treated?
The most common and effective type of therapy is the use of a CPAP machine, although the severity of your Sleep Apnea can sometimes be decreased by changing certain lifestyle factors such as:
Sleeping Position: Sleep Apnea is typically worse while lying on your back. By changing your sleeping position to your side and utilizing a positional sleeping pillow, such as a wedge pillow- It helps to elevate your upper body and open your airway wider, allowing for more air flow. Discover some positional pillows on Wellwise.ca and find the right one for you.
Exercise: Physical fitness can improve your cardiovascular health as well as decrease your risk for obesity. Weight loss may be prescribed in conjunction with CPAP therapy.
Tip: Start slow and easy. Seated ellipticals or small pound weights can elevate your heartrate without the need to even be standing. Click here to find exercise equipment at Wellwise.ca that you can use to improve your cardio.
Regular Sleep Routine: Going to bed and waking up at similar times every night allows your body to experience all the sleep cycles. 7-9 hours per night are recommended for most adults.
Tip: Sleeping aids and sound machines can make these routines easier to stick to. Click here to see products to help you bring better sleep home on Wellwise.ca.
What is CPAP therapy?
CPAP is the acronym for Continuous Positive Airway Pressure. To simply put, it is a mechanical device that pushes a prescribed amount of air pressure (room air), into the airway using a face mask to hold it open and prevent it from collapsing during sleep.
What are the benefits of using CPAP Therapy?
Consistently using your prescribed CPAP therapy every night can leave you with a multitude of health benefits. You can experience increased energy, better moods, and decrease in headaches. Your heart will also thank you, by decreasing your risk of a heart attack, stroke and high blood pressure.
How to Improve the comfort of using CPAP therapy?
CPAP therapy can sometimes be challenging to adjust to or even make comfortable. See below for some suggestions on how to keep your therapy comfortable and easy to maintain:
CPAP Mask: Always ensure your mask is clean, comfortable, and the right size for you. Simple cleaning solutions such as mask wipes are available for easy daily cleaning and CPAP mask creams are safe to use and available to protect your face from mask irritation and moisturize your sensitive facial skin. Manufacturers typically recommend changing out your mask every 6 months as your silicone will break down over time causing a less than ideal seal to your face. Sizing guides and CPAP Consultants are available to help you find the ideal mask and size for you. Find here various CPAP accessories on Wellwise.ca to help keep your CPAP masks and equipment well sanitized.
Heated Tubes: Using a heated tube for your CPAP therapy can increase your comfort by maximizing the humidity the machine is able to deliver to your airway. Humidity overall makes therapy feel more comfortable and natural. Heated tubes can also reduce the occurrence of ‘Rainout” or water collected in your CPAP tube.
Travelling: Travel size CPAP machines are available to decrease the amount of technology to haul on your next adventure. CPAP batteries are also available should you be travelling somewhere where power may be a luxury.
Distilled Water: Distilled water is to be utilized in CPAP therapy as it is free of minerals and bacteria. You will experience a cleaner, healthier therapy and less residue buildup in your humidifier chamber. Cleanable humidity chambers may be available for your CPAP machine to conveniently wash in your dishwasher.
CPAP Pillows: These pillows are available to reduce mask leakage and can be purchased in many shapes/sizes. Hose lifts are also another option to decrease mask leak by reducing of pull created on your mask from your tube. Hose lifts can be used in conjunction with your CPAP pillow.
Getting a good night’s sleep is an essential part of maintaining good health. Sleep Apnea is a diagnosis that is treatable, and many options are available to make CPAP therapy easy and convenient! With Wellwise, you can look to Schedule your in-store CPAP and Sleep Apnea Therapy consultation today and one of our highly trained sleep consultants will be happy to offer one-on-one guidance toward a better night’s sleep. Wellwise also provides a wide range of CPAP and Sleep Therapy products. Click here to start exploring products to help you sleep better everyday.
The information presented in this blog post is designed for educational purposes only. You should not rely on any information on this post as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for professional counseling care. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.
Resources
https://www150.statcan.gc.ca/n1/pub/82-625-x/2018001/article/54979-eng.htm
https://www.canada.ca/en/public-health/services/chronic-diseases/sleep-apnea.html
https://www.sleepfoundation.org/sleep-apnea/treatment
https://www.fphcare.com/en-ca/homecare/sleep-apnea/clinical-technologies/thermosmart/
https://www.sleepfoundation.org/cpap/should-you-use-distilled-water-for-a-cpap-machine#:~:text=Distilled%20water%20is%20the%20best,prevents%20limescale%20buildup%20on%20devices.
https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
