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Health & Safety Minute
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May, 2021
Safe outdoor activities during the COVID-19 pandemic
The COVID-19 pandemic does not have to halt all of our outdoor fun. Here are several fun outdoor activities we can still enjoy.
The COVID-19 virus is primarily spread from person to person among those in close contact, within about 6 feet (2 meters). The virus spreads through respiratory droplets released into the air when talking, coughing, speaking, breathing or sneezing. In some situations, especially in enclosed spaces with poor ventilation, the COVID-19 virus can spread when a person is exposed to small droplets or aerosols that stay in the air for minutes to hours.
When you are outside, fresh air is constantly moving, dispersing these droplets. You are less likely to breathe in enough of the respiratory droplets containing the virus that causes COVID-19 to become infected. Be sure to wear a mask when you cannot maintain distance from others.
Being outside offers other benefits, too. It offers an emotional boost and can help you feel less tense, stressed, angry or depressed. Sunlight can give your body vitamin D, too.
Low-risk ways to move more in the summer
There are many activities you can enjoy close to home, whether you're visiting your favorite park, or just spending time in your neighborhood. Get moving with these low-risk outdoor activities during the COVID-19 pandemic:
Avoid crowded sidewalks and narrow paths and choose routes that make it easy to keep your distance. Wear a mask when you cannot maintain at least 6 feet (2 meters) from people you do not live with.
Low-risk social activities
Many other outdoor activities can be good choices, too:
Think safety and enjoyment
Resources:
Ottawa Public Health – Be Social Wise: Click Here
Five Tips to help you cope during the Stay At Home Order: Click Here
Ottawa Public Health – Mental Health and COVID-19: Click Here
Apple Podcast - Solving Healthcare with Dr. Kwadwo Kyeremanteng Click Here
Safe outdoor activities during the COVID-19 pandemic
The COVID-19 pandemic does not have to halt all of our outdoor fun. Here are several fun outdoor activities we can still enjoy.
The COVID-19 virus is primarily spread from person to person among those in close contact, within about 6 feet (2 meters). The virus spreads through respiratory droplets released into the air when talking, coughing, speaking, breathing or sneezing. In some situations, especially in enclosed spaces with poor ventilation, the COVID-19 virus can spread when a person is exposed to small droplets or aerosols that stay in the air for minutes to hours.
When you are outside, fresh air is constantly moving, dispersing these droplets. You are less likely to breathe in enough of the respiratory droplets containing the virus that causes COVID-19 to become infected. Be sure to wear a mask when you cannot maintain distance from others.
Being outside offers other benefits, too. It offers an emotional boost and can help you feel less tense, stressed, angry or depressed. Sunlight can give your body vitamin D, too.
Low-risk ways to move more in the summer
There are many activities you can enjoy close to home, whether you're visiting your favorite park, or just spending time in your neighborhood. Get moving with these low-risk outdoor activities during the COVID-19 pandemic:
- Walking, running and hiking
- Rollerblading and biking
- Kayaking, canoeing, boating or sailing
- Fitness classes, held outside or virtually, that allow distance
Avoid crowded sidewalks and narrow paths and choose routes that make it easy to keep your distance. Wear a mask when you cannot maintain at least 6 feet (2 meters) from people you do not live with.
Low-risk social activities
Many other outdoor activities can be good choices, too:
- Picnics. Pack food from home. Or pick up takeout from your favorite restaurant or food truck. Take it to enjoy at your favorite public park, or eat out on your patio or deck.
- Outdoor farmers markets. Wear a mask and maintain a social distance of at least 6 feet (2 meters) from others.
- Drive-in movies. Great family activity.
Think safety and enjoyment
- As the COVID-19 pandemic continues, it is important to take care of yourself and those around you. Practice precautions such as washing your hands often, not touching your face, avoiding close contact of less than 6 feet (2 meters) with others and wearing a mask when you cannot avoid being near other people. These steps are especially important for those with a higher risk of serious illness from COVID-19.
- At the same time, well-being also includes doing things that make life worth living. With the right information, you can make thoughtful choices about ways to bring a sense of normalcy and joy to your life during the COVID-19 pandemic.
Resources:
Ottawa Public Health – Be Social Wise: Click Here
Five Tips to help you cope during the Stay At Home Order: Click Here
Ottawa Public Health – Mental Health and COVID-19: Click Here
Apple Podcast - Solving Healthcare with Dr. Kwadwo Kyeremanteng Click Here
April, 2021
Racism consists of ideologies and practices that give explanation for or cause or be responsible for unequal handling of groups or individuals based on criteria of perceived racial or ethnical dissimilarity.
Learn to recognize and understand your own privilege
One of the first steps to eliminating racial discrimination is learning to recognize and understand your own privilege. Racial privilege plays out across social, political, economic, and cultural environments. Checking your privilege and using your privilege to dismantle systemic racism are two ways to begin this complex process.
However, race is only one aspect of privilege. Religion, gender, sexuality, ability-status, socio-economic status, language, and citizenship status can all affect your level of privilege. Using the privileges that you have to collectively empower others requires first being aware of those privileges and acknowledging their implications.
Examine your own biases and consider where they may have originated
What messages did you receive as a child about people who are different from you? What was the racial and/or ethnic make-up of your neighborhood, school, or religious community? Why do you think that was the case? These experiences produce and reinforce bias, stereotypes, and prejudice, which can lead to discrimination. Examining our own biases can help us work to ensure equality for all.
Don't laugh at racist, sexist, ageist, homophobic and other stereotypical jokes or assumptions.
By laughing, you're acknowledging the joke is appropriate and encouraging more inappropriate comments. You can interrupt without being rude. Don't let your silence speak for you. Simply say, "I don't find that funny," or "I don't appreciate jokes".
Adopt an intersectional approach in all aspects of your life
Remember that all forms of oppression are connected. You cannot fight against one form of injustice and not fight against others.
Make an effort to get to know people different than you.
Look for things in common with other people and celebrate the differences. We can learn from and appreciate something about everyone.
Learn about other people and their culture.
By learning about other people, your life will be greatly enriched and your appreciation for your own culture will deepen.
Think before you speak
Words can hurt, whether you mean them to or not. When describing a person, think if mentioning their race is important to the story. Do you refer to everyone from South or Central America as Mexican? If you do not know someone's country of origin, don't assume. Some people prefer Black, while others like African American. Some prefer Latino/a and others like Hispanic. If you are unsure which to use, ask. It is important to use the correct language.
Be a role model
Be vocal in opposing discriminatory views and practices, especially with friends and family who respect your opinion. Don't criticize, but help educate others about issues and about your own experiences.
Resources:
Canadian Heritage - Building a Foundation for Change: Canada’s Anti-Racism Strategy. For more information Click Here
Ontario Human Rights Commission - Understanding race, racism and racial discrimination Click Here
Experiences Canada Click Here
Racism consists of ideologies and practices that give explanation for or cause or be responsible for unequal handling of groups or individuals based on criteria of perceived racial or ethnical dissimilarity.
Learn to recognize and understand your own privilege
One of the first steps to eliminating racial discrimination is learning to recognize and understand your own privilege. Racial privilege plays out across social, political, economic, and cultural environments. Checking your privilege and using your privilege to dismantle systemic racism are two ways to begin this complex process.
However, race is only one aspect of privilege. Religion, gender, sexuality, ability-status, socio-economic status, language, and citizenship status can all affect your level of privilege. Using the privileges that you have to collectively empower others requires first being aware of those privileges and acknowledging their implications.
Examine your own biases and consider where they may have originated
What messages did you receive as a child about people who are different from you? What was the racial and/or ethnic make-up of your neighborhood, school, or religious community? Why do you think that was the case? These experiences produce and reinforce bias, stereotypes, and prejudice, which can lead to discrimination. Examining our own biases can help us work to ensure equality for all.
Don't laugh at racist, sexist, ageist, homophobic and other stereotypical jokes or assumptions.
By laughing, you're acknowledging the joke is appropriate and encouraging more inappropriate comments. You can interrupt without being rude. Don't let your silence speak for you. Simply say, "I don't find that funny," or "I don't appreciate jokes".
Adopt an intersectional approach in all aspects of your life
Remember that all forms of oppression are connected. You cannot fight against one form of injustice and not fight against others.
Make an effort to get to know people different than you.
Look for things in common with other people and celebrate the differences. We can learn from and appreciate something about everyone.
Learn about other people and their culture.
By learning about other people, your life will be greatly enriched and your appreciation for your own culture will deepen.
Think before you speak
Words can hurt, whether you mean them to or not. When describing a person, think if mentioning their race is important to the story. Do you refer to everyone from South or Central America as Mexican? If you do not know someone's country of origin, don't assume. Some people prefer Black, while others like African American. Some prefer Latino/a and others like Hispanic. If you are unsure which to use, ask. It is important to use the correct language.
Be a role model
Be vocal in opposing discriminatory views and practices, especially with friends and family who respect your opinion. Don't criticize, but help educate others about issues and about your own experiences.
Resources:
Canadian Heritage - Building a Foundation for Change: Canada’s Anti-Racism Strategy. For more information Click Here
Ontario Human Rights Commission - Understanding race, racism and racial discrimination Click Here
Experiences Canada Click Here
March, 2021
Ageism
By 2050, one in four Canadians will be a senior. Ageism is alongside racism and sexism as social prejudices. It is a serious problem not only in Canada, but worldwide.
So many Canadians look down on seniors that ageism has become the most tolerated form of social discrimination in Canada, a new survey concludes.
A poll of 1,500 Canadians found eight in 10 believe seniors age 75 and older are seen as less important and are more ignored than younger generations.
Six in 10 seniors age 66 and older say they have been treated unfairly because of their age, while 35 per cent of Canadians admit they have been treated someone differently because of their age.
According to a recent survey conducted by Revera, a provider of senior’s accommodation care and services. The three most common forms of age discrimination faced by Canadian seniors are:
The International Federation on Ageing says it is unfortunate that so many Canadians have such negative views about aging and the value of seniors, especially given that almost all of us will become seniors ourselves one day.
The vast majority of Canadians -- 89 per cent -- associate aging with negative outcomes such as being alone and losing independence, the survey found. Yet older Canadians are more likely than all other generations to say that "age is just a number." In fact, 40 per cent of those 66 years of age and older say they believe the "best is yet to come."
As we grow older, we become much more optimistic. Younger Canadians might see older people as burdensome and grumpy, not involved in the community. But that’s a real misconception that we need to end.
Ageism is not just reflected in the negative attitudes and stereotypes many younger Canadians have. It is also seen in the way society is structured based on the assumption that everyone is young. That assumption often means that society fails to respond to the real needs of older people.
The solution to ageism, say the authors of the Revera report , starts with understanding that ageism is not just an old person’s problem: it is a societal problem. Previous Revera research suggests that 85 per cent of baby boomers, who are now just beginning to retire, say they want a different aging experience than that of their parents or grandparents.
The report concludes everyone must challenge our assumptions of aging and recognize the valuable contributions of older adults to society.
Overcoming Ageism
There is no reason to experience discrimination, as we get older. With some effort, we can overcome ageism. The following suggestions may help.
1. Speak up. Do not let yourself be pushed around because you are older. At family gatherings where there are people of all ages, you might be tempted to sit on the sidelines and watch, but make an attempt to participate.
2. Engage in the world. People who stay active — mentally and physically — can overcome ageism more easily. Follow the news. Live in the present, and look to the future. Show your children and grandchildren that you are aware of what is going on around you. Use email and social media if you feel comfortable — it can show your grandchildren you can communicate as they do.
3. Be positive. Attitude has a lot to do with how people can overcome ageism. Relish the experience and wisdom that come with age and put them to good use.
4. Be as independent as you can. There is a concept of learned helplessness. If you assume that because you are a certain age, you are unable to do certain things, you will not be able to do them. You will not lose those abilities if you continue to do for yourself what you can. Go shopping. Do your own banking. Eat out in restaurants.
5. Surround yourself with younger people. Taking a class at the gym or the community college with younger people will help fight ageism. There’s also that energy that comes from being with people who are younger to motivate you to push yourself..
7. Exercise. It is another way to stay young.
Resources:
Full Revera Report on Ageism Click Here
Healthy Aging Core Click Here
Help Age Canada Click Here
Active Aging Canada Click Here
Ageism
By 2050, one in four Canadians will be a senior. Ageism is alongside racism and sexism as social prejudices. It is a serious problem not only in Canada, but worldwide.
So many Canadians look down on seniors that ageism has become the most tolerated form of social discrimination in Canada, a new survey concludes.
A poll of 1,500 Canadians found eight in 10 believe seniors age 75 and older are seen as less important and are more ignored than younger generations.
Six in 10 seniors age 66 and older say they have been treated unfairly because of their age, while 35 per cent of Canadians admit they have been treated someone differently because of their age.
According to a recent survey conducted by Revera, a provider of senior’s accommodation care and services. The three most common forms of age discrimination faced by Canadian seniors are:
- being ignored or treated as though they are invisible (41 per cent)
- being treated like they have nothing to contribute (38 per cent)
- assuming that seniors are incompetent (27 per cent)
The International Federation on Ageing says it is unfortunate that so many Canadians have such negative views about aging and the value of seniors, especially given that almost all of us will become seniors ourselves one day.
The vast majority of Canadians -- 89 per cent -- associate aging with negative outcomes such as being alone and losing independence, the survey found. Yet older Canadians are more likely than all other generations to say that "age is just a number." In fact, 40 per cent of those 66 years of age and older say they believe the "best is yet to come."
As we grow older, we become much more optimistic. Younger Canadians might see older people as burdensome and grumpy, not involved in the community. But that’s a real misconception that we need to end.
Ageism is not just reflected in the negative attitudes and stereotypes many younger Canadians have. It is also seen in the way society is structured based on the assumption that everyone is young. That assumption often means that society fails to respond to the real needs of older people.
The solution to ageism, say the authors of the Revera report , starts with understanding that ageism is not just an old person’s problem: it is a societal problem. Previous Revera research suggests that 85 per cent of baby boomers, who are now just beginning to retire, say they want a different aging experience than that of their parents or grandparents.
The report concludes everyone must challenge our assumptions of aging and recognize the valuable contributions of older adults to society.
Overcoming Ageism
There is no reason to experience discrimination, as we get older. With some effort, we can overcome ageism. The following suggestions may help.
1. Speak up. Do not let yourself be pushed around because you are older. At family gatherings where there are people of all ages, you might be tempted to sit on the sidelines and watch, but make an attempt to participate.
2. Engage in the world. People who stay active — mentally and physically — can overcome ageism more easily. Follow the news. Live in the present, and look to the future. Show your children and grandchildren that you are aware of what is going on around you. Use email and social media if you feel comfortable — it can show your grandchildren you can communicate as they do.
3. Be positive. Attitude has a lot to do with how people can overcome ageism. Relish the experience and wisdom that come with age and put them to good use.
4. Be as independent as you can. There is a concept of learned helplessness. If you assume that because you are a certain age, you are unable to do certain things, you will not be able to do them. You will not lose those abilities if you continue to do for yourself what you can. Go shopping. Do your own banking. Eat out in restaurants.
5. Surround yourself with younger people. Taking a class at the gym or the community college with younger people will help fight ageism. There’s also that energy that comes from being with people who are younger to motivate you to push yourself..
7. Exercise. It is another way to stay young.
Resources:
Full Revera Report on Ageism Click Here
Healthy Aging Core Click Here
Help Age Canada Click Here
Active Aging Canada Click Here
February, 2021
A small conversation about mental health has the power to make a big difference.
Around 1 in 4 people will experience a mental health problem this year yet the same shame and silence can be as bad as the mental health problem itself. Your attitude to mental health could change someone’s life.
Being open to mental health does not have to be awkward and being there for someone can make a huge difference to his or her life.
How can you best support a friend, family member or work colleague?
Is your family member or friend more distant, moody or distracted than usual? It could be nothing, but there might be something more serious on their mind. Either way, try not to take offence, as they may well need your support.
Tips:
We all respond to pressure in different ways, and some of us express this more outwardly. However, if your colleague seems more stressed than usual, and it is been going on a while, it could be a sign of a mental health problem.
Tips:
How do you tell the difference between regular changes in mood and symptoms of a mental health problem?
Everyone responds differently to major life events and changing circumstances and we all go through difficulties. It is completely normal for these feelings to come and go, and usually we are able to ride it out and get back to feeling like our regular selves.
That said, there is a reason to be concerned when you have noticed a change in someone that becomes intense, lasts a long time and/or is having a big impact on their day-to-day life. Changes in mood, stress, appetite, etc. might be symptoms of a mental health problem if:
These types of changes might mean someone is dealing with more than the regular difficulties of life and needs some support.
Coronavirus and mental health: Supporting someone during COVID-19
Check in on your family, friends and colleagues is always important. As the coronavirus pandemic continues, this is more important than ever.
Lots of us have felt worried about the coronavirus pandemic, and everyone will feel differently about the changes to lockdown restrictions.
If someone is feeling anxious or worried, you do not need to be an expert on mental health to support them. Think about using these three tips:
Check in
Listen and reflect
Ask questions
Self Care: How do I take care of myself after an upsetting event or after getting tough news?
Check in with yourself. How are you feeling? Be honest. Look for changes in your thoughts, feelings and behaviours that are intense, long lasting and are impacting your day to day. These are signs that you might be struggling with your own mental health and need some support, so reach out for help. Whether you are having your own mental health struggle or not, hearing sad news about a friend or witnessing a difficult situation can be hard on you. Show yourself some love by taking time to do things that make you feel good, and spend some time with people you trust and enjoy being around. Let them in on how you are feeling instead of bottling it up inside. If you are worried about confidentiality call a helpline, or find someone who is not so close to the situation to talk to.
Resources:
Government of Canada Mental Health Support – Get Help! CLICK HERE
Visit www.eMentalhealth.ca for additional mental health resources
Mental Health Commission of Canada – The conversation is changing – Be Part of it! CLICK HERE to sign up and/or read their newsletter to learn about their latest projects
For Health Care Workers: How to get better sleep during COVID CLICK HERE
Canadian Virtual Hospice - Self Care for Health Care Providers – CLICK HERE to view a variety of topics
A small conversation about mental health has the power to make a big difference.
Around 1 in 4 people will experience a mental health problem this year yet the same shame and silence can be as bad as the mental health problem itself. Your attitude to mental health could change someone’s life.
Being open to mental health does not have to be awkward and being there for someone can make a huge difference to his or her life.
How can you best support a friend, family member or work colleague?
Is your family member or friend more distant, moody or distracted than usual? It could be nothing, but there might be something more serious on their mind. Either way, try not to take offence, as they may well need your support.
Tips:
- Be patient, talk about everyday things, and do not change how you act around them.
- Do not assume that it is a problem with you and take offence.
- You could ask them about what is on their mind.
We all respond to pressure in different ways, and some of us express this more outwardly. However, if your colleague seems more stressed than usual, and it is been going on a while, it could be a sign of a mental health problem.
Tips:
- Whatever the case, just asking how they are doing can go a long way.
- Try to take their lead: they might not want to talk about it, and that is okay - it can be difficult to start talking about your mental health at work.
- If you have a good relationship and it feels appropriate, you might investigate what changes they could make to manage their stress.
- When asking someone how they are doing, you might want to do this away from other people.
How do you tell the difference between regular changes in mood and symptoms of a mental health problem?
Everyone responds differently to major life events and changing circumstances and we all go through difficulties. It is completely normal for these feelings to come and go, and usually we are able to ride it out and get back to feeling like our regular selves.
That said, there is a reason to be concerned when you have noticed a change in someone that becomes intense, lasts a long time and/or is having a big impact on their day-to-day life. Changes in mood, stress, appetite, etc. might be symptoms of a mental health problem if:
- The intensity of the change is disproportionate to the circumstances causing it (e.g. feeling so anxious about an exam that they are nauseous and can barely eat all week.)
- The change lasts several weeks (e.g. feeling like a failure and refusing to go out or socialize for three weeks after a difficult event.)
- The change is significantly affecting daily routines, responsibilities, and relationships (e.g. refusing to leave the house, ignoring all calls and texts from family/friends, giving up on their schoolwork etc.)
These types of changes might mean someone is dealing with more than the regular difficulties of life and needs some support.
Coronavirus and mental health: Supporting someone during COVID-19
Check in on your family, friends and colleagues is always important. As the coronavirus pandemic continues, this is more important than ever.
Lots of us have felt worried about the coronavirus pandemic, and everyone will feel differently about the changes to lockdown restrictions.
If someone is feeling anxious or worried, you do not need to be an expert on mental health to support them. Think about using these three tips:
Check in
- If someone does not feel ready to meet face-to-face, picking up the phone, having a video call, starting a group chat or messaging someone on social media lets them know you are there to talk and ready to listen.
Listen and reflect
- Whether you have a mental health problem or not, this will be a challenging time for our mental health and wellbeing. If someone opens up to you, remember that you do not need to fix things or offer advice. Often just listening, and showing you take them seriously, can help someone to manage.
Ask questions
- Ask how people are managing, and ask again if you are worried they are not sharing the full picture. Asking again, with interest, can help someone to open up and explore what they are feeling.
Self Care: How do I take care of myself after an upsetting event or after getting tough news?
Check in with yourself. How are you feeling? Be honest. Look for changes in your thoughts, feelings and behaviours that are intense, long lasting and are impacting your day to day. These are signs that you might be struggling with your own mental health and need some support, so reach out for help. Whether you are having your own mental health struggle or not, hearing sad news about a friend or witnessing a difficult situation can be hard on you. Show yourself some love by taking time to do things that make you feel good, and spend some time with people you trust and enjoy being around. Let them in on how you are feeling instead of bottling it up inside. If you are worried about confidentiality call a helpline, or find someone who is not so close to the situation to talk to.
Resources:
Government of Canada Mental Health Support – Get Help! CLICK HERE
Visit www.eMentalhealth.ca for additional mental health resources
Mental Health Commission of Canada – The conversation is changing – Be Part of it! CLICK HERE to sign up and/or read their newsletter to learn about their latest projects
For Health Care Workers: How to get better sleep during COVID CLICK HERE
Canadian Virtual Hospice - Self Care for Health Care Providers – CLICK HERE to view a variety of topics
December, 2020
Can stress negatively affect our health and safety?
Yes, stress can have an impact on your overall health. Our bodies are designed, pre-programmed if you wish, with a set of automatic responses to deal with stress. The problem is that our bodies deal with all types of stress in the same way. Experiencing stress for long periods of time (such as lower level but constant stressors at work) will activate this system, but it doesn't get the chance to "turn off".
Common effects of stress on the body include:
- headache
- muscle tension or pain
- chest pains
- increased heart rate and blood pressure
- weakened immune system
- fatigue / insomnia
- stomach and digestive issues
- high blood sugar
- increased cholesterol and fatty acids in blood for energy production systems
Stress can also affect your mood or thinking by:
- increasing forgetfulness, anxiety, restlessness, irritability, defensiveness, mood swings, hypersensitivity, anger, etc.
- decreasing ability to think clearly or focus
Stress can contribute to incidents because people often:
- sleep poorly
- self- or over-medicate themselves
- feel depressed
- feel anxious, jittery and nervous
- become angry and reckless (often due to a sense of unfairness or injustice)
When people engage in these behaviours or are in these emotional states, they are more likely to:
- become momentarily (but dangerously) distracted
- feel withdrawn or isolated from others
- have outbursts, etc.
- neglect responsibilities
- make errors in judgment
- put their bodies under physical stress, increasing the potential for strains and sprains
- react poorly in normal activities that require hand-eye or foot-eye coordination
Untreated long term (chronic) stress has been reported to be associated with health conditions such as:
- anxiety
- insomnia
- muscle pain
- high blood pressure
- weakened immune system
- heart disease
- depression
- obesity
What are some tips I can use to help manage my reaction to stress?
Try some of the following steps:
- Build confidence: Identify your abilities and weaknesses. Accept them, build on them, and try your best whenever you can.
- Prioritize: Take charge of the situation by taking 10 minutes at the beginning of each day to prioritize and organize your day. Be honest with colleagues, but be constructive and make practical suggestions.
- Talk to others: Talk with trusted colleagues or friends about the issues you are facing at work. They might be able to provide insights or offer suggestions. Sharing a problem with others who have had similar experiences may help you find a solution.
- Set boundaries: Set limits to when you will work extra hours (including when you will take work calls or check for e-mails outside regular work hours).
- Eat right, keep fit: A balanced diet, exercise, and rest can help you to reduce stress and enjoy life. Learn to relax, take several deep breaths throughout the day, or have regular stretch breaks.
- Make time for family and friends: These relationships need to be nurtured; if taken for granted they will not be there to share life's joys and sorrows.
- Give and accept support from friends and family.
- Create a meaningful budget: Financial problems cause stress. Over-spending on our wants instead of our needs can be added stress.
- Volunteer: Being involved in community can give a sense of purpose and satisfaction.
- Learn to laugh: Share a laugh with a co-worker, watch a funny movie at home with friends, read the comics, and try to see the humour in the situation.
- Identify and deal with moods: We all need to find safe and constructive ways to express our feelings of anger, sadness, joy and fear.
- Learn to be at peace with yourself: Get to know who you are, what makes you really happy, and learn to balance what you can and cannot change about yourself.
Other mental fitness tips include:
- Give yourself permission to take a break from your worries and concerns. Recognize that dedicating even a short time every day to your mental fitness will help you feel rejuvenated and more confident.
- "Collect" positive emotional moments - Make a point of recalling times when you have experienced pleasure, comfort, tenderness, confidence or other positive things.
- Do one thing at a time - Be "present" in the moment, whether out for a walk or spending time with friends, turn off your cell phone and your mental "to do" list.
- Enjoy hobbies - Hobbies can bring balance to your life by allowing you to do something you enjoy because you want to do it.
- Set personal goals - Goals don't have to be ambitious. They could be as simple as finishing a book, walking around the block every day, learning a new hobby, or calling your friends instead of e-mailing. Whatever goal you set, reaching it will build confidence and a sense of satisfaction.
- Express yourself - Whether in a journal or talking to a wall, expressing yourself after a stressful day can help you gain perspective, release tension, and boost your body's resistance to illness.
Treat yourself well - Take some "you" time to help relax- whether it's cooking a good meal, mediation, participating in sports, seeing a movie, go for a walk, play with your family and pets - do something that brings you joy.
Resources
Mental Health - Coping With Stress
Coping with Stress - Heart and Stroke Foundation
October, 2020
Back to school during COVID-19! The end of summer and going back to school can be challenging in the best of times. Now that we are returning back to school under COVID-19, it is even harder.
Here are some tips we hope you find helpful as the school year continues, whether or not your child has returned to school physically or virtually and how to talk to your child about COVID-19!
Social connections
Routines
How can I talk to my child about COVID-19?
A disease outbreak such as COVID-19 can be hard for children and teens to cope with and understand. How your child or teen responds will depend on their age, temperament, and developmental level.
There are a few specific things you can do and say to build your child’s resilience:
Talk about why wearing masks is important
Involve children in choosing their masks
Practice wearing a mask
Keep your masks clean
Here are a few additional tips to help your child to continue to cope:
Please Click Here to watch an important video from Dr. Etches, Medical Office of Health, Ottawa Public Health
Back to school during COVID-19! The end of summer and going back to school can be challenging in the best of times. Now that we are returning back to school under COVID-19, it is even harder.
Here are some tips we hope you find helpful as the school year continues, whether or not your child has returned to school physically or virtually and how to talk to your child about COVID-19!
Social connections
- Continue to encourage your child or youth to stay social with their friends and peers. This will help them feel more connected by the time they get back to school. Ideally this involves face-to-face connections outside, as per COVID-19 physical distancing.
- If they can't meet face-to-face, try a video call or even write a letter to a friend.
Routines
- Gradually get back into school year structure and routines.
- Talk about routines. You might say: “Hey guys, with COVID-19, you’ve had a lot more screen time than usual, but now that school is starting up again, we’re going to get back into our old routine… "
- Set a bedtime (and/or wake up time) and move it closer to what it should be for the school year.
- Set a screen curfew (a “downtime” after which point there are no screens). For example 8-9 p.m. for school-aged kids and 8:30-9:30 p.m. for high-school aged kids.
- Ask about routines to continue. “What new COVID-19 routines would people like to continue during the school year? For example, regular family walks after dinner; family dance night, etc.
How can I talk to my child about COVID-19?
A disease outbreak such as COVID-19 can be hard for children and teens to cope with and understand. How your child or teen responds will depend on their age, temperament, and developmental level.
There are a few specific things you can do and say to build your child’s resilience:
- Reassure your child that many doctors, nurses, and scientific experts around the world are working hard to keep us safe and healthy.
- Children are observant and pick up on our expressions and emotions. Help them to understand, verbalize and organize their own feelings around the pandemic.
- Find out what they know about what is happening. Correct any misinformation about “this new germ”.
- Be honest, but positive. Reinforce that they are unlikely to get sick, but that it is still important that they do their part to protect themselves and their families -- especially those who are at higher risk.
- There will likely be an increase in screen time during physical distancing. Be mindful of your child’s exposure to the news. Model good media habits and try to limit the news running in the background. Explore child-appropriate options and watch together.
- Encourage and strengthen existing connections with family, friends and neighbours in creative ways.
- Talk to your child about supporting and thanking others who are on the frontlines of healthcare, and those who are maintaining our public services.
Talk about why wearing masks is important
- It is always easier to do something when the reason for doing it is clear.
- Explain to your child why it is important to wear a mask in language they can understand, such as: “Wearing a mask can help protect the people in your classroom, and others around us, from germs that can make us sick.”
Involve children in choosing their masks
- Masks can be fun, fashionable, and personalized. They are widely available with favourite characters, sports teams, designs, and so on. By choosing masks that they like, your children will be more likely to wear them.
- Make sure that the mask is comfortable. If children take off their mask or have to keep adjusting it, it won’t be effective.
- A mask that fits properly will cover both the nose and mouth, and should be secured under the chin. It should be snug, with no open gaps on the side. Make sure your child can breathe easily, and is able to talk, laugh and play while wearing the mask.
- If you can, buy several masks. They can be lost or misplaced, and you’ll need a back-up while a mask is being washed. Masks should always be changed if they become wet or dirty, so it’s best if children always have a spare on hand.
- Disposable masks are also an option, but keep in mind that they are meant to be used only once and for a short period of time. They can also rip or lose their shape when they get wet. If you do use a disposable mask, be sure it goes into the trash (and not on the ground) when it comes off.
Practice wearing a mask
- To practice, children can start by wearing the mask for short periods of time, and gradually work up to longer periods of time. Children should also practice putting a mask on and taking it off, and using the ear straps or ties. It is best to avoid touching the front of the mask.
- Some people don’t like how a mask feels on their face. Others are bothered by the ear loops. This is normal. With practice, most people will get used to wearing a mask.
- Encourage your child to not touch their mask or their face when the mask is on.
Keep your masks clean
- Wash your child’s mask often, ideally at the end of each day. You can use your washing machine, or hand wash with hot soapy water
Here are a few additional tips to help your child to continue to cope:
- Stay connected to your kids. Kids do best when they feel loved by their caregivers, which happens when you spend quality time with them and listen, validate and empathize with their feelings (as opposed to seeing adults as being angry, upset, and emotionally unavailable to them).
- Model healthy coping. Kids do best when they learn healthy ways to cope with adversity, such as following public health recommendations with masks and physical distancing (as opposed to unhealthy strategies such as focusing on negatives and blaming).
- Attach positive meaning to the pandemic. Kids do best when they can have a positive meaning of a situation. You might say: “On one hand, this pandemic has not been easy. On the other hand, we’ve been able to have a lot more fun times together. And learn new things such as how to cut each other’s hair!
Please Click Here to watch an important video from Dr. Etches, Medical Office of Health, Ottawa Public Health
September, 2020
Mental health is an important part of our overall health. What about our brain health?
Positive mental health is the core for a person's well-being. It allows a person to reach their potential and deal with the normal stresses of life. The science behind how mental health and brain health are connected is not well developed. Research suggests there is a link between better mental health and better brain health, but we don’t yet know if one causes the other.
Brain health is about keeping your brain working at its best and reducing risks to it as you age. Research suggests the choices you make to keep your body healthy may be good for your brain as well. They also make it easier for the brain to cope with any changes that happen with aging and may reduce your risk for dementia later in life.
Take steps to keep your brain working at its best. It is never too early or too late to start being brain healthy.
Your brain ages and changes like the rest of your body.
It is common for a healthy older adult to have some changes in their thinking. The changes are not the same for every older person and can change over time.
Life experience brings insight and knowledge, something we often call wisdom. And research shows, the brain can adapt to new things at any age. Older adults can:
What is good for the heart is good for your brain.
A healthy heart and healthy blood vessels do a better job of bringing oxygen and nutrients to your brain. Health problems related to the heart and blood vessels will increase your risk for dementia.
You are at higher risk for heart disease and stroke if you smoke and drink large amounts of alcohol. Smoking is addictive and contributes to many health issues involving the lungs, heart and blood pressure. Too much alcohol over a long period of time (years) may damage the brain and increase your risk for dementia
The brain works hard all day and needs time to recharge.
You cannot be at your best without sleep. It affects our mood, memory, and concentration. Sleep lets the brain:
As we get older our sleep changes. It is less deep, and we can wake-up more often. But older adults still need a total of 7 to 8 hours a night (even if interrupted).
Head injuries can place your brain at risk.
A head injury can affect how well your brain works and may lead to a greater risk for dementia later. There is growing evidence of a link between repeated concussions and dementia. Falls are a major cause for head injuries in older adults and there are steps you can take to prevent them.
What can you do to protect your head?
A plan to reduce your fall risk could include:
Eating healthy is good for your heart and your brain.
A variety of healthy food gives your brain nutrients and energy to do its work. And you need a healthy heart and blood vessels to bring those nutrients and energy to your brain. Eating healthy can help to prevent and manage diseases like high blood pressure, high cholesterol, diabetes, some cancers and obesity.
Being active is a good workout for your body and your brain.
Moving during the day and doing planned exercise like an exercise class are both important. There are many benefits and being active is one of the best things for your brain. Being active:
Resources:
Ottawa Public Health Click Here
Healthy Aging for your Brain Click Here
Brain Health Food Guide Click Here
Brain Booster Activities Click Here
Mental health is an important part of our overall health. What about our brain health?
Positive mental health is the core for a person's well-being. It allows a person to reach their potential and deal with the normal stresses of life. The science behind how mental health and brain health are connected is not well developed. Research suggests there is a link between better mental health and better brain health, but we don’t yet know if one causes the other.
Brain health is about keeping your brain working at its best and reducing risks to it as you age. Research suggests the choices you make to keep your body healthy may be good for your brain as well. They also make it easier for the brain to cope with any changes that happen with aging and may reduce your risk for dementia later in life.
Take steps to keep your brain working at its best. It is never too early or too late to start being brain healthy.
Your brain ages and changes like the rest of your body.
It is common for a healthy older adult to have some changes in their thinking. The changes are not the same for every older person and can change over time.
Life experience brings insight and knowledge, something we often call wisdom. And research shows, the brain can adapt to new things at any age. Older adults can:
- continue to learn
- make new memories
- improve word skills
- more difficulty finding words and remembering names
- finding it harder to pay attention
- problems with multi-tasking
What is good for the heart is good for your brain.
A healthy heart and healthy blood vessels do a better job of bringing oxygen and nutrients to your brain. Health problems related to the heart and blood vessels will increase your risk for dementia.
You are at higher risk for heart disease and stroke if you smoke and drink large amounts of alcohol. Smoking is addictive and contributes to many health issues involving the lungs, heart and blood pressure. Too much alcohol over a long period of time (years) may damage the brain and increase your risk for dementia
The brain works hard all day and needs time to recharge.
You cannot be at your best without sleep. It affects our mood, memory, and concentration. Sleep lets the brain:
- clear itself of toxins
- do some repairs
- process the day’s events
- set memories.
As we get older our sleep changes. It is less deep, and we can wake-up more often. But older adults still need a total of 7 to 8 hours a night (even if interrupted).
Head injuries can place your brain at risk.
A head injury can affect how well your brain works and may lead to a greater risk for dementia later. There is growing evidence of a link between repeated concussions and dementia. Falls are a major cause for head injuries in older adults and there are steps you can take to prevent them.
What can you do to protect your head?
A plan to reduce your fall risk could include:
- fall-proofing your home
- exercise to maintain and improve strength & balance
- hearing tests and eye tests
- getting enough sleep
- talking to your pharmacist about your prescription and over-the-counter medication
- reporting any falls, slips, or trips to your doctor
- Wear an approved helmet when taking part in sports like skating, skiing, cycling, skateboarding or tobogganing.
- Drive safely and always wear a seat belt.
Eating healthy is good for your heart and your brain.
A variety of healthy food gives your brain nutrients and energy to do its work. And you need a healthy heart and blood vessels to bring those nutrients and energy to your brain. Eating healthy can help to prevent and manage diseases like high blood pressure, high cholesterol, diabetes, some cancers and obesity.
Being active is a good workout for your body and your brain.
Moving during the day and doing planned exercise like an exercise class are both important. There are many benefits and being active is one of the best things for your brain. Being active:
- increases blood flow and oxygen to the brain
- improves memory and learning
- encourages new brain cells and the connections between them, and
- may reduce your risk for dementia.
Resources:
Ottawa Public Health Click Here
Healthy Aging for your Brain Click Here
Brain Health Food Guide Click Here
Brain Booster Activities Click Here
August, 2020
Let’s talk Work and Home Ergonomics?
As we continue to live through this pandemic either in the office or remotely we should be thinking about our home and work ergonomics. Why should you care about ergonomics? Aches, pains, and illness resulting from improper workplace and home ergonomics are not normal and can be prevented.
What is Ergonomics?
Ergonomics is the study of the kind of work you do, the environment you work in, and the tools you use to do your job. The goal of office ergonomics is to set up your office work space so that it fits you and the job you are doing.
When your workstation is set up right, you may:
Why should your work area where you work be ergonomic?
It's common for injury and illness to happen at work. Both can cost you and your employer time and money. They can also affect how well you do your job.
Most on-the-job injuries are caused by:
Office ergonomics can help you be more comfortable at work. It can help lower stress and injury caused by awkward positions and repetitive tasks. It focuses on how things are set up in your office work space, such as:
How can you prevent injuries at work?
Here are a few ways you can prevent injuries at work:
Ergonomics Tips for Working at Home
The ergonomics design of the computer workstation is applicable in the office environment and wherever you find yourself working.
How you set up the space and work has a big impact on reducing the use of awkward postures and for the risk of injury. For those who are finding themselves working at home more often, here are some ergonomics tips to follow.
Create a Dedicated Workspace
Identify a space with a desk or table that can be dedicated for computer use; do not work while sitting on a bed or couch for long periods of time:
Monitor: Use a separate monitor, keyboard and mouse; if using a laptop place on a stand or books
Keyboard and mouse: Use a traditional set-up, hook laptop directly to monitor or place laptop on stand and use an external keyboard and mouse
Chair: Use a chair with low back support and seated cushion; for a kitchen or dining chair insert a seat cushion and roll up a soft towel or blanket to place in your low back Phone: Use the speakerphone or microphone/voice activation for cell phone texting; don’t brace the handset or cell phone between the neck and shoulder
Leave Food in the Kitchen
To help allow enough space to use computer equipment properly, especially the keyboard and mouse, try keeping food in the kitchen. Having two distinct spaces will allow for focused time to work and enjoyable time to eat.
Use Ample Natural Lighting
Create the dedicated work area with as much natural lighting as possible. Don’t tuck it away in a dark corner, but instead use good lighting to improve performance. Use lamps where needed. Place the work area perpendicular to windows to reduce glare. Keep in mind the monitor should be the brightest thing in the space.
Drink Lots of Water and Take Breaks throughout the Day
Drink water consistently throughout the day. Take movement breaks every half hour and change postures when starting to fatigue. Try to find ways to stand and alternate job tasks for short periods of time. See resources below for stretches, break timers and ways to move more.
Public Services of Health and Safety Association provides a free on-line course on office ergonomics guiding us to a comfortable and safe computer work/home space.
Click here to review the course: Office Ergonomics Free Course
Let’s talk Work and Home Ergonomics?
As we continue to live through this pandemic either in the office or remotely we should be thinking about our home and work ergonomics. Why should you care about ergonomics? Aches, pains, and illness resulting from improper workplace and home ergonomics are not normal and can be prevented.
What is Ergonomics?
Ergonomics is the study of the kind of work you do, the environment you work in, and the tools you use to do your job. The goal of office ergonomics is to set up your office work space so that it fits you and the job you are doing.
When your workstation is set up right, you may:
- Be less likely to have problems such as headaches or eye strain.
- Reduce neck and back pain.
- Prevent bursitis or tendon problems that are linked to doing the same task over and over (repetitive tasks).
Why should your work area where you work be ergonomic?
It's common for injury and illness to happen at work. Both can cost you and your employer time and money. They can also affect how well you do your job.
Most on-the-job injuries are caused by:
- Falls.
- Repetitive movements.
- The way you sit or stand (posture).
- Bending over, lifting heavy objects, or using pressure or force.
Office ergonomics can help you be more comfortable at work. It can help lower stress and injury caused by awkward positions and repetitive tasks. It focuses on how things are set up in your office work space, such as:
- Your workstation set-up, how you sit, and how long you stay in one position.
- How you do a certain task, the kinds of movements you make, and whether you make the same movements over and over.
- Your work area, including light, noise, and temperature.
- The tools you use to do your job and whether they are set up to fit your needs.
How can you prevent injuries at work?
Here are a few ways you can prevent injuries at work:
- Try to place your work in front of you and sit tall while you work.
- Try not to put too much stress on one area of your body, such as your lower back or arms.
- Change your position often.
- Turn with your whole body instead of twisting to face your work.
- Take breaks to stretch or get out of your chair every 20 to 40 minutes. If you can, switch to another task.
Ergonomics Tips for Working at Home
The ergonomics design of the computer workstation is applicable in the office environment and wherever you find yourself working.
How you set up the space and work has a big impact on reducing the use of awkward postures and for the risk of injury. For those who are finding themselves working at home more often, here are some ergonomics tips to follow.
Create a Dedicated Workspace
Identify a space with a desk or table that can be dedicated for computer use; do not work while sitting on a bed or couch for long periods of time:
Monitor: Use a separate monitor, keyboard and mouse; if using a laptop place on a stand or books
Keyboard and mouse: Use a traditional set-up, hook laptop directly to monitor or place laptop on stand and use an external keyboard and mouse
Chair: Use a chair with low back support and seated cushion; for a kitchen or dining chair insert a seat cushion and roll up a soft towel or blanket to place in your low back Phone: Use the speakerphone or microphone/voice activation for cell phone texting; don’t brace the handset or cell phone between the neck and shoulder
Leave Food in the Kitchen
To help allow enough space to use computer equipment properly, especially the keyboard and mouse, try keeping food in the kitchen. Having two distinct spaces will allow for focused time to work and enjoyable time to eat.
Use Ample Natural Lighting
Create the dedicated work area with as much natural lighting as possible. Don’t tuck it away in a dark corner, but instead use good lighting to improve performance. Use lamps where needed. Place the work area perpendicular to windows to reduce glare. Keep in mind the monitor should be the brightest thing in the space.
Drink Lots of Water and Take Breaks throughout the Day
Drink water consistently throughout the day. Take movement breaks every half hour and change postures when starting to fatigue. Try to find ways to stand and alternate job tasks for short periods of time. See resources below for stretches, break timers and ways to move more.
Public Services of Health and Safety Association provides a free on-line course on office ergonomics guiding us to a comfortable and safe computer work/home space.
Click here to review the course: Office Ergonomics Free Course
July, 2020
As we continue to live with COVID-19 in the summer months it is important for everyone to know the risks before planning summer holidays. Here is some information to help you stay safe and enjoy your summer!
Renting a Cottage
If the premises have been empty for at least three days then you're in the clear. But what about heading into town for supplies? Plan to minimize contact. Have one person go to the grocery store.
The virus lives on hard surfaces like fridges and counter tops for several days. The toilet is a questionable area ... so swab down the toilet seat and handle.... You can't assume that they're all done when you show up to a rental.
Barbecues
Family barbecues are fine. The challenge is when you bring people into the bubble, it becomes increasingly higher risk.
Ask yourself the following questions: Can physical distancing be maintained? Who are the people? Are they older, more vulnerable? Are people reaching their hands into common bowls? How will people use the washroom?
Keep the barbecues for family only. The more people you invite, the higher the risk. You turn your back and guess what's happening? They're mingling.
Travel
The things that put you at greatest risk are shared air and time of exposure. In a bus or even a train you've got tons of both. And you can't just jump off. So you're quite vulnerable. The shared air inside an intercity bus heightens the risk of transmission.
Hotels
You want to think about high-touch surfaces.
In a circulating system in a hotel it's gone through ductwork. It's been diluted, so it's very unlikely you're going to have a problem with recirculating air.
Before booking a room, find out how they're managing the COVID-19 risks. What are their cleaning rituals? There are new people coming all the time. How do they manage physical distancing?
Beaches
Generally, beaches get the OK. But there are still a few key considerations: Who's in your party? Are you bringing Grandma? Is there a way that you can spread out on the beach so that you're maintaining physical distancing?
Then there are the public washrooms. Are they cleaning in between patrons ... or is it a traditional public washroom where it's cleaned every once in a while but it's not monitored? Beaches are generally safe, but watch out for those public washrooms.
The virus can survive in water, but water is not your risk. It is the crowding. Do some homework to find a beach that is not so crowded.
For more information on knowing your risks please click here: CBC News
As we continue to live with COVID-19 in the summer months it is important for everyone to know the risks before planning summer holidays. Here is some information to help you stay safe and enjoy your summer!
Renting a Cottage
If the premises have been empty for at least three days then you're in the clear. But what about heading into town for supplies? Plan to minimize contact. Have one person go to the grocery store.
The virus lives on hard surfaces like fridges and counter tops for several days. The toilet is a questionable area ... so swab down the toilet seat and handle.... You can't assume that they're all done when you show up to a rental.
Barbecues
Family barbecues are fine. The challenge is when you bring people into the bubble, it becomes increasingly higher risk.
Ask yourself the following questions: Can physical distancing be maintained? Who are the people? Are they older, more vulnerable? Are people reaching their hands into common bowls? How will people use the washroom?
Keep the barbecues for family only. The more people you invite, the higher the risk. You turn your back and guess what's happening? They're mingling.
Travel
The things that put you at greatest risk are shared air and time of exposure. In a bus or even a train you've got tons of both. And you can't just jump off. So you're quite vulnerable. The shared air inside an intercity bus heightens the risk of transmission.
Hotels
You want to think about high-touch surfaces.
In a circulating system in a hotel it's gone through ductwork. It's been diluted, so it's very unlikely you're going to have a problem with recirculating air.
Before booking a room, find out how they're managing the COVID-19 risks. What are their cleaning rituals? There are new people coming all the time. How do they manage physical distancing?
Beaches
Generally, beaches get the OK. But there are still a few key considerations: Who's in your party? Are you bringing Grandma? Is there a way that you can spread out on the beach so that you're maintaining physical distancing?
Then there are the public washrooms. Are they cleaning in between patrons ... or is it a traditional public washroom where it's cleaned every once in a while but it's not monitored? Beaches are generally safe, but watch out for those public washrooms.
The virus can survive in water, but water is not your risk. It is the crowding. Do some homework to find a beach that is not so crowded.
For more information on knowing your risks please click here: CBC News
February, 2020
February 4th is World Cancer Day: A leading international awareness day!
World Cancer Day is a global uniting initiative led by the Union for International Cancer Control (UICC). By raising worldwide awareness, improving education and catalysing personal, collective and government action, we're working together to reimagine a world where millions of preventable cancer deaths are saved and access to life-saving cancer treatment and care is equal for all - no matter who you are or where you live.
Created in 2000, World Cancer Day has grown into a positive movement for everyone, everywhere to unite under one voice to face one of our greatest challenges in history.
Through investing in research and innovation, there have been extraordinary breakthroughs in medicine, diagnostics, and scientific knowledge. The more we know, the more progress we can make in reducing risk factors, increasing prevention and improving cancer diagnosis, prevention, treatment, and care.
In recent years, the United Nations, the World Health Organization and other UN agencies have recognised the urgent need for a global commitment.
Today, more than half (65%) of cancer deaths are happening in the least developed parts of the world. Even if you live in a higher income country, inequities still exist among lower-income, indigenous, immigrant, refugee and rural communities. Equal access to cancer prevention, diagnosis, treatment and care can save lives.
Key Cancer Facts
- 9.6 million people die from cancer every year.
- At least one third of common cancers are preventable.
- Cancer is the second-leading cause of death worldwide.
- 70% of cancer deaths occur in low-to-middle income countries.
- Up to 3.7 million lives could be saved each year by implementing resource appropriate strategies for prevention, early detection and treatment.
- The total annual economic cost of cancer is estimated at US$1.16 trillion.
What is Cancer?
Cancer is a disease which occurs when changes in a group of normal cells within the body lead to uncontrolled, abnormal growth forming a lump called a tumour; this is true of all cancers except leukaemia (cancer of the blood). If left untreated, tumours can grow and spread into the surrounding normal tissue, or to other parts of the body via the bloodstream and lymphatic systems, and can affect the digestive, nervous and circulatory systems or release hormones that may affect body function.
Types of Cancers:
Cancer can be classified according to the type of cell they start from. There are five main types:
Carcinoma – A cancer that arises from the epithelial cells (the lining of cells that helps protect or enclose organs). Carcinomas may invade the surrounding tissues and organs and metastasise to the lymph nodes and other areas of the body. The most common forms of cancer in this group are breast, prostate, lung and colon cancer
Sarcoma – A type of malignant tumour of the bone or soft tissue (fat, muscle, blood vessels, nerves and other connective tissues that support and surround organs). The most common forms of sarcoma are leiomyosarcoma, liposarcoma and osteosarcoma
Lymphoma and Myeloma – Lymphoma and Myeloma are cancers that begin in the cells of the immune system. Lymphoma is a cancer of the lymphatic system, which runs all through the body, and can therefore occur anywhere. Myeloma (or multiple myeloma) starts in the plasma cells, a type of white blood cell that produces antibodies to help fight infection. This cancer can affect the cell's ability to produce antibodies effectively
Leukaemia – Leukaemia is a cancer of the white blood cells and bone marrow, the tissue that forms blood cells. There are several subtypes; common are lymphocytic leukaemia and chronic lymphocytic leukaemia
Brain and spinal cord cancers – these are known as central nervous system cancers. Some are benign while others can grow and spread.
Cancer is the leading cause of death in Canada and is responsible for 30% of all deaths. Everyday in Canada about 600 Canadians hear the words: “You have cancer.” About 4 in 10 cancer cases can be prevented through healthy living and policies that protect the health of Canadians.
Resources from the Canadian Cancer Society
It’s My Life! is an interactive, evidence-based tool. It teaches you how 16 factors affect your risk of getting cancer and how you can reduce your risk by making simple changes. To discover It’s My Life! Click Here
For additional information visit www.canadiancancersociety.ca
November, 2019
Self-Care; A Crucial Part of Caregiving
The term “caregiver” includes all persons in a circle of care, including family members and other significant people who provide unpaid support to a person in need.
Finding time for YOU when providing care for someone else can be challenging. In some cases, caregivers underestimate the toll that caregiving can take on their physical and mental health. Emotional and physical overload is an ongoing risk. Taking care of yourself and being mindful about your self-care is a great way to prevent burn out. Understanding the time commitment and the physical and emotional stresses that are involved in caregiving will help you identify the need to make self-care a part of your daily routine.
Time management is a crucial aspect of planning for self-care. Taking time every day to do something for you, or simply to reflect on your needs, will help you be better prepared to care for someone else. Being a caregiver is a selfless job, focusing more on the needs of others than your own. It is important to find time in your day to stop and recognize the positives in your life - in your day, in the person you care for, in your job as a caregiver, and in yourself. Being mindful in your everyday life helps you to be self-aware. This means knowing how you are feeling both physically and mentally, as well as knowing your limits.
Keeping positive and self-aware will help you stay healthy and realize when you are taking on too much and need help. Remember, as a caregiver you are not alone. There are many people going through the same things you are who can help provide support and guidance. There are family organizations, peer support groups and mental health service providers that can provide you with information and tools to cope – all you need to do is reach out.
Signs you may need help:
Where can you get help?
Resources:
Mental Health Caregiver Guide – For a copy of the full Guide Click Here
This guide is a collaboration between Ottawa Public Health (OPH), Military Family Services (MFS), the Canadian Public Health Association (CPHA), the Canadian Mental Health Association (CMHA) Ottawa and National, and the Mental Illness Caregivers Association (MICA). The information in this guide is based on information from trusted mental health providers including nurses, psychologists, psychiatrists, social workers, caregivers, and individuals with lived experience. We hope this guide will be helpful. We offer our strongest commitment and appreciation to caregivers and those they care for.
Ottawa Public Health - Mental Health Click Here
Self-Care; A Crucial Part of Caregiving
The term “caregiver” includes all persons in a circle of care, including family members and other significant people who provide unpaid support to a person in need.
Finding time for YOU when providing care for someone else can be challenging. In some cases, caregivers underestimate the toll that caregiving can take on their physical and mental health. Emotional and physical overload is an ongoing risk. Taking care of yourself and being mindful about your self-care is a great way to prevent burn out. Understanding the time commitment and the physical and emotional stresses that are involved in caregiving will help you identify the need to make self-care a part of your daily routine.
Time management is a crucial aspect of planning for self-care. Taking time every day to do something for you, or simply to reflect on your needs, will help you be better prepared to care for someone else. Being a caregiver is a selfless job, focusing more on the needs of others than your own. It is important to find time in your day to stop and recognize the positives in your life - in your day, in the person you care for, in your job as a caregiver, and in yourself. Being mindful in your everyday life helps you to be self-aware. This means knowing how you are feeling both physically and mentally, as well as knowing your limits.
Keeping positive and self-aware will help you stay healthy and realize when you are taking on too much and need help. Remember, as a caregiver you are not alone. There are many people going through the same things you are who can help provide support and guidance. There are family organizations, peer support groups and mental health service providers that can provide you with information and tools to cope – all you need to do is reach out.
Signs you may need help:
- Pain that seems to have no physical cause
- Headaches
- Stomach problems
- Inability to sleep or poor sleep
- Teeth grinding
- Tense muscles
- Problems with alcohol use or drug use
- No interest or awareness of the world and the people around you
- Strong emotions and mood swings
- Forgetting things
- Inability to relax
- Changes in eating habits
- No energy
- Inability to concentrate
- Existing health problems getting worse
- Decreased or lack of sex drive
- Feeling depressed
Where can you get help?
- The Walk-In Counselling Clinics provide free, confidential single session counselling sessions throughout Ottawa
- 211 connects callers to community, social, government and health service information in Ottawa 24 hours a day, seven days a week. The service is free, confidential and multilingual.
- The Distress Centre answers calls 24 hours a day, seven days a week, with crisis line specialists providing confidential support. Callers can reach the Centre at 613-238-3311.
- The Mental Health Crisis Line answers calls for people ages 16 or older 24 hours a day, seven days a week. Callers can reach the line at 613-722-6914.
- Keep in mind the various supports around you including:
- informal supports (friends, neighbours, family)
- formal supports (doctor, social worker, counsellor)
- unique supports (support group, faith or spiritual group)
Resources:
Mental Health Caregiver Guide – For a copy of the full Guide Click Here
This guide is a collaboration between Ottawa Public Health (OPH), Military Family Services (MFS), the Canadian Public Health Association (CPHA), the Canadian Mental Health Association (CMHA) Ottawa and National, and the Mental Illness Caregivers Association (MICA). The information in this guide is based on information from trusted mental health providers including nurses, psychologists, psychiatrists, social workers, caregivers, and individuals with lived experience. We hope this guide will be helpful. We offer our strongest commitment and appreciation to caregivers and those they care for.
Ottawa Public Health - Mental Health Click Here
September, 2019
Keep Calm and Be Mindful!
Breathe space into your daily routine with mindful moments.
Mindfulness is the art of being fully present to the moment; of being curious and aware. With the busyness of life we may forget to tap in to this basic natural ability. And then we remember to stop and take three deep breaths to bring us to a place of calm and choices. That's mindfulness.
You don't need special equipment, a meditation room or tons of time to tap in to the benefits. There are moments threaded throughout the day - a deep breath at a stop light, listening to a bird's song, savouring that first sip of coffee, sharing a smile with someone.
Learn how to use mindful moments to act with greater mindfulness, bring more pleasure into your life, and keep stress from building.
https://www.mindful.org/take-a-mindful-moment-5-simple-practices-for-daily-life/
Keep Calm and Be Mindful!
Breathe space into your daily routine with mindful moments.
Mindfulness is the art of being fully present to the moment; of being curious and aware. With the busyness of life we may forget to tap in to this basic natural ability. And then we remember to stop and take three deep breaths to bring us to a place of calm and choices. That's mindfulness.
You don't need special equipment, a meditation room or tons of time to tap in to the benefits. There are moments threaded throughout the day - a deep breath at a stop light, listening to a bird's song, savouring that first sip of coffee, sharing a smile with someone.
Learn how to use mindful moments to act with greater mindfulness, bring more pleasure into your life, and keep stress from building.
https://www.mindful.org/take-a-mindful-moment-5-simple-practices-for-daily-life/
July, 2019
July 24th is International Self-Care Day!
The evidence is clear. Self-care works. And the first and main beneficiaries of self-care are self-carers themselves.
What is Self-care?
Self-Care is what Canadians do for themselves 24 hours a day, 7 days a week to maintain health (mental and physical), treat minor ailments and manage chronic disease.
Why is Self-Care Essential Today?
Lifestyle diseases – heart attack and stroke, cancer, chronic respiratory disease and diabetes – represent 63% of all annual deaths worldwide, causing an estimated 36 million deaths every year out of the global total of 57 million. (World Health Organization 2012) And the trend is getting worse with deaths from lifestyle diseases projected to increase by 15% globally by 2020.
The United Nations in 2011 held meetings in Moscow and in New York to discuss the challenge of lifestyle diseases. Normally the responsibility of the World Health Organization, this was only the second time in history that a high-level UN meeting was dedicated to a health topic, the first being HIV/AIDS in 2001. One driver for the U.N. engagement was that the economic impact of lifestyle diseases is so great that this demands a broader-than-health approach.
The U.N. meeting recognized that focusing solely on treating lifestyle diseases would not be a sufficient or desirable approach. Lifestyle diseases are in fact preventable – up to 80% of heart disease, stroke and type-2 diabetes, and over a third of cancers could be prevented by eliminating shared risk factors, particularly tobacco use, unhealthy diet, physical inactivity and the harmful use of alcohol.
July 24th is International Self-Care Day!
The evidence is clear. Self-care works. And the first and main beneficiaries of self-care are self-carers themselves.
What is Self-care?
Self-Care is what Canadians do for themselves 24 hours a day, 7 days a week to maintain health (mental and physical), treat minor ailments and manage chronic disease.
Why is Self-Care Essential Today?
Lifestyle diseases – heart attack and stroke, cancer, chronic respiratory disease and diabetes – represent 63% of all annual deaths worldwide, causing an estimated 36 million deaths every year out of the global total of 57 million. (World Health Organization 2012) And the trend is getting worse with deaths from lifestyle diseases projected to increase by 15% globally by 2020.
The United Nations in 2011 held meetings in Moscow and in New York to discuss the challenge of lifestyle diseases. Normally the responsibility of the World Health Organization, this was only the second time in history that a high-level UN meeting was dedicated to a health topic, the first being HIV/AIDS in 2001. One driver for the U.N. engagement was that the economic impact of lifestyle diseases is so great that this demands a broader-than-health approach.
The U.N. meeting recognized that focusing solely on treating lifestyle diseases would not be a sufficient or desirable approach. Lifestyle diseases are in fact preventable – up to 80% of heart disease, stroke and type-2 diabetes, and over a third of cancers could be prevented by eliminating shared risk factors, particularly tobacco use, unhealthy diet, physical inactivity and the harmful use of alcohol.
June, 2019
JUNE 15 IS WORLD ELDER ABUSE AWARENESS DAY!
We can help ensure that older adults live in safety – without fear of being hurt, exploited, or neglected.
Elder abuse can be defined as “a single, or repeated act, or lack of appropriate action, occurring within any relationship where there is an expectation of trust which causes harm or distress to an older person". Elder abuse can take various forms such as physical, psychological or emotional, sexual and financial abuse. It can also be the result of intentional or unintentional neglect.
Why does elder abuse happen?
Elder abuse often occurs because of the abuser's power and control over an older person. Abuse can happen when the aggressor wants to intimidate, isolate, dominate or control another person.
Who abuses seniors?
Older adults affected by abuse often know and trust the person mistreating them. Elder abuse can be caused by a family member, a friend, someone who provides assistance with basic needs or services, or health care providers in institutional settings.
Why are some older adults reluctant to talk about elder abuse?
Older adults may feel ashamed or embarrassed to tell anyone they are being abused by someone they trust. They may fear retaliation or punishment, have concerns about having to move from their home or community, or feel a sense of family loyalty.
Elder abuse is preventable and everyone has a role to play!
The public can:
Older people can:
Family and Informal caregivers can lower their risk of comitting abuse by learning ways to cope:
Resources:
JUNE 15 IS WORLD ELDER ABUSE AWARENESS DAY!
We can help ensure that older adults live in safety – without fear of being hurt, exploited, or neglected.
Elder abuse can be defined as “a single, or repeated act, or lack of appropriate action, occurring within any relationship where there is an expectation of trust which causes harm or distress to an older person". Elder abuse can take various forms such as physical, psychological or emotional, sexual and financial abuse. It can also be the result of intentional or unintentional neglect.
Why does elder abuse happen?
Elder abuse often occurs because of the abuser's power and control over an older person. Abuse can happen when the aggressor wants to intimidate, isolate, dominate or control another person.
Who abuses seniors?
Older adults affected by abuse often know and trust the person mistreating them. Elder abuse can be caused by a family member, a friend, someone who provides assistance with basic needs or services, or health care providers in institutional settings.
Why are some older adults reluctant to talk about elder abuse?
Older adults may feel ashamed or embarrassed to tell anyone they are being abused by someone they trust. They may fear retaliation or punishment, have concerns about having to move from their home or community, or feel a sense of family loyalty.
- Around 1 in 6 older people experience some form of abuse, a figure higher than previously estimated and predicted to rise as populations age worldwide.
- Rates of abuse may be higher for older people living in institutions than in the community.
- Elder abuse can lead to serious physical injuries and long-term psychological consequences.
- Elder abuse is predicted to increase as many countries are experiencing rapidly aging populations. The global population of people aged 60 years and older will more than double, from 900 million in 2015 to about 2 billion in 2050.
Elder abuse is preventable and everyone has a role to play!
The public can:
- Watch for signs of elder abuse
- Learn how to get help and report abuse
Older people can:
- Stay connected to family and friends
- Learn more about their rights
- Use professional services for support where available
- Make sure their financial and legal affairs are in order
Family and Informal caregivers can lower their risk of comitting abuse by learning ways to cope:
- Get help from family and friends
- Take breaks
- Get support from local health and social services
Resources:
- Elder Abuse Information Line
- 613-236-1222 ext.2400
- Elder Abuse Response and Referral Service
- Nepean, Rideau and Osgood Community Resource Centre
- 613-596-5626 ext.230
- The Council on Aging of Ottawa
- 613-789-3577 ext.101
May, 2019
#GetLoud about what MENTAL HEALTH really is
Mental Health Week is May 6-12, 2019!
Many Canadians confuse the terms mental health and mental illness and use them interchangeably—this confusion contributes to the stigma of mental illness; it divides people into those who experience mental illness and those who don’t.
When people understand that mental health is something we ALL have, they realize that mental health is everyone’s issue—we all benefit from celebrating, promoting and acknowledging the role that good mental health for all Canadians.
What mental health really is
Diverse evidence from across Canada and around the world indicates that there are six common features of good mental health: a sense of self, a sense of purpose, of belonging, contribution, enjoyment and resilience.
How are we doing on reducing stigma
We’re not there yet, but when you ask Canadians, we’re on our way to eliminating the stigma that is associated with mental illness. A recent survey found that:
Try one of these strategies each day and reflect on how they impact your mood and sense of well-being. Keep stock of which strategies make the biggest impact and keep them in your back pocket to boost your mental health on the bad days, and on the good ones too. These sixteen strategies are based on sound science.
1. Starting the day off fresh
It’s a brand-new day. Take a deep breath. Fill your lungs with cool outdoor air as you start your day. Repeat this at lunch and when you arrive home… keeping in perspective that we can make a conscious choice to slow down and just breathe throughout our day.
2. Focusing on the positives
Write down 3 things that went well today. What was your role in it? Do this before you go to sleep and reflect on the good things of today. Being grateful can enhance your mental well-being.
3. Getting outdoors
Play with your kids, your pet, your friends or you family. Take a moment to just play, move unwind. As far as your mental health is concerned, there is no such thing as too much play!
4. Seeing the bigger picture
What is meaningful to you? Do you want to make a difference in your community? Jot down one thing you can do today to make that difference. Volunteer? Check on your neighbor who lives alone? Get involved in a community organization whose mission you support. Choose something and go for it.
5. Treating yourself
Enjoy something you usually deny yourself. Really experience the taste, smell and texture. Be mindful of all your senses as you enjoy this treat! Now share some with a colleague or friend with a little note saying, “Enjoy, you deserve it!”
6. Embracing culture
Reflect on your heritage. What part of your cultural roots do you celebrate? Is it specific traditions or celebrations, foods, faith or spirituality? Embrace your uniqueness and your history as a valuable part of who you are. You may want to do an exchange with someone who celebrates a different culture.
7. Being active
Head out to a local park or activity center. Take your friends or meet new ones there. Bring along your Frisbee, balls and your favorite snacks. Did you know being active and connecting with others has real health benefits, including for your mental health?
8. Using your personal resources
What or who has helped you through difficult times in the past? Make a list. Now, add things you do for yourself! Keep this list for the next time you might need it. We all have difficulties from time to time but knowing what helps us can make a difference in how quickly we get through it.
9. Learning
Go online. You can learn how to do just about anything on YouTube. Or go out in the world and take that course you’ve meant to try.
10. Finding meaning
Want to get in touch with a sense of your purpose? What excites you? What do you feel passionate about? How can you get more involved in what is important to you? Think about this throughout your day.
11. Enjoying yourself
Spend ONE hour today doing what YOU want… what was that like? How do you feel now? Taking time to re-energize allows you to continue to be your best in other areas of your life.
12. Connecting
Call a friend or someone you like and arrange to meet. Spending time with people can actually boost our immune system and our mental health!
13. Disconnecting
Really? Yes, to stay connected you need to disconnect. Turn away from your screens. Turn off all electronics for one hour today (cell phones, television, computer, video games). Do something that you haven’t done in a while – read a book, write in a journal, play an old-fashioned board game, or visit a friend. Enjoy this time without any interruptions.
14. A moment just to rest
Give yourself a moment to just close your eyes and let go of your thoughts. This might lead to a few minutes – or more – of mindfulness meditation. (Check online for easy instructions!) This is time for you and only you.
15. Time out to breathe
Take 3 minutes to focus on your breathing. Get comfortable in your chair (legs uncrossed, arms relaxed by your side). Inhale slowly through your nose (or mouth), count one, two and three; completely fill your lungs. Hold your breath – pause, then exhale through your mouth. Repeat this process for a few minutes and focus on how relaxed you are.
16. Nature
Take a walk in a natural setting and take in the sights and sounds, perhaps the bird songs, the squirrels scurrying, footprints on the ground, or the texture of the tree bark. Re-connect with the natural world around you.
References: Canadian Mental Health Association - www.mentalhealthweek.ca
#GetLoud about what MENTAL HEALTH really is
Mental Health Week is May 6-12, 2019!
Many Canadians confuse the terms mental health and mental illness and use them interchangeably—this confusion contributes to the stigma of mental illness; it divides people into those who experience mental illness and those who don’t.
When people understand that mental health is something we ALL have, they realize that mental health is everyone’s issue—we all benefit from celebrating, promoting and acknowledging the role that good mental health for all Canadians.
What mental health really is
Diverse evidence from across Canada and around the world indicates that there are six common features of good mental health: a sense of self, a sense of purpose, of belonging, contribution, enjoyment and resilience.
How are we doing on reducing stigma
We’re not there yet, but when you ask Canadians, we’re on our way to eliminating the stigma that is associated with mental illness. A recent survey found that:
- 57% of Canadians believe that the stigma associated with mental illness has been reduced compared to five years ago.
- 81% are more aware of mental health issues compared to five years ago.
Try one of these strategies each day and reflect on how they impact your mood and sense of well-being. Keep stock of which strategies make the biggest impact and keep them in your back pocket to boost your mental health on the bad days, and on the good ones too. These sixteen strategies are based on sound science.
1. Starting the day off fresh
It’s a brand-new day. Take a deep breath. Fill your lungs with cool outdoor air as you start your day. Repeat this at lunch and when you arrive home… keeping in perspective that we can make a conscious choice to slow down and just breathe throughout our day.
2. Focusing on the positives
Write down 3 things that went well today. What was your role in it? Do this before you go to sleep and reflect on the good things of today. Being grateful can enhance your mental well-being.
3. Getting outdoors
Play with your kids, your pet, your friends or you family. Take a moment to just play, move unwind. As far as your mental health is concerned, there is no such thing as too much play!
4. Seeing the bigger picture
What is meaningful to you? Do you want to make a difference in your community? Jot down one thing you can do today to make that difference. Volunteer? Check on your neighbor who lives alone? Get involved in a community organization whose mission you support. Choose something and go for it.
5. Treating yourself
Enjoy something you usually deny yourself. Really experience the taste, smell and texture. Be mindful of all your senses as you enjoy this treat! Now share some with a colleague or friend with a little note saying, “Enjoy, you deserve it!”
6. Embracing culture
Reflect on your heritage. What part of your cultural roots do you celebrate? Is it specific traditions or celebrations, foods, faith or spirituality? Embrace your uniqueness and your history as a valuable part of who you are. You may want to do an exchange with someone who celebrates a different culture.
7. Being active
Head out to a local park or activity center. Take your friends or meet new ones there. Bring along your Frisbee, balls and your favorite snacks. Did you know being active and connecting with others has real health benefits, including for your mental health?
8. Using your personal resources
What or who has helped you through difficult times in the past? Make a list. Now, add things you do for yourself! Keep this list for the next time you might need it. We all have difficulties from time to time but knowing what helps us can make a difference in how quickly we get through it.
9. Learning
Go online. You can learn how to do just about anything on YouTube. Or go out in the world and take that course you’ve meant to try.
10. Finding meaning
Want to get in touch with a sense of your purpose? What excites you? What do you feel passionate about? How can you get more involved in what is important to you? Think about this throughout your day.
11. Enjoying yourself
Spend ONE hour today doing what YOU want… what was that like? How do you feel now? Taking time to re-energize allows you to continue to be your best in other areas of your life.
12. Connecting
Call a friend or someone you like and arrange to meet. Spending time with people can actually boost our immune system and our mental health!
13. Disconnecting
Really? Yes, to stay connected you need to disconnect. Turn away from your screens. Turn off all electronics for one hour today (cell phones, television, computer, video games). Do something that you haven’t done in a while – read a book, write in a journal, play an old-fashioned board game, or visit a friend. Enjoy this time without any interruptions.
14. A moment just to rest
Give yourself a moment to just close your eyes and let go of your thoughts. This might lead to a few minutes – or more – of mindfulness meditation. (Check online for easy instructions!) This is time for you and only you.
15. Time out to breathe
Take 3 minutes to focus on your breathing. Get comfortable in your chair (legs uncrossed, arms relaxed by your side). Inhale slowly through your nose (or mouth), count one, two and three; completely fill your lungs. Hold your breath – pause, then exhale through your mouth. Repeat this process for a few minutes and focus on how relaxed you are.
16. Nature
Take a walk in a natural setting and take in the sights and sounds, perhaps the bird songs, the squirrels scurrying, footprints on the ground, or the texture of the tree bark. Re-connect with the natural world around you.
References: Canadian Mental Health Association - www.mentalhealthweek.ca
April, 2019
April is World Autism Month and April 2 is World Autism Awareness Day!
Did you know?
What are the signs of autism?
The timing and severity of autism’s early signs vary widely. Some infants show hints in their first months. In others, symptoms become obvious as late as age 2 or 3.
Not all children with autism show all the signs. Many children who don’t have autism show a few. That’s why professional evaluation is
crucial.
The following "red flags" may indicate if a child is at risk for an autism spectrum disorder. If a child exhibits any of the following, please don’t delay in asking a pediatrician or family doctor for an evaluation:
By 6 months
Though autism spectrum disorders range from mildly to profoundly disabling, a diagnosis of ASD is an important turning point in a long journey.
For additional information and resources visit AUTISM SPEAKS CANADA at www.autismspeaks.ca
April is World Autism Month and April 2 is World Autism Awareness Day!
Did you know?
- 1 in 66 kids are diagnosed with autism spectrum disorder
- Both genetic and environmental factors play significant roles in the causes of autism
- Autism occurs in all racial, ethnic and socio-economic groups.
What are the signs of autism?
The timing and severity of autism’s early signs vary widely. Some infants show hints in their first months. In others, symptoms become obvious as late as age 2 or 3.
Not all children with autism show all the signs. Many children who don’t have autism show a few. That’s why professional evaluation is
crucial.
The following "red flags" may indicate if a child is at risk for an autism spectrum disorder. If a child exhibits any of the following, please don’t delay in asking a pediatrician or family doctor for an evaluation:
By 6 months
- Few or no big smiles or other warm, joyful and engaging expressions.
- Limited or no eye contact.
- Little or no back-and-forth sharing of sounds, smiles or other facial expressions
- Little or no babbling
- Little or no back-and-forth gestures such as pointing, showing, reaching or waving
- Little or no response to name.
- Very few or no words.
- Very few or no meaningful, two-word phrases (not including imitating or repeating)
- Loss of previously acquired speech, babbling or social skills
- Avoidance of eye contact
- Persistent preference for solitude
- Difficulty understanding other people’s feelings
- Delayed language development
- Persistent repetition of words or phrases (echolalia)
- Resistance to minor changes in routine or surroundings
- Restricted interests
- Repetitive behaviors (flapping, rocking, spinning, etc.)
- Unusual and intense reactions to sounds, smells, tastes, textures, lights and/or colors
Though autism spectrum disorders range from mildly to profoundly disabling, a diagnosis of ASD is an important turning point in a long journey.
For additional information and resources visit AUTISM SPEAKS CANADA at www.autismspeaks.ca
March, 2019
Are you aware of the short and long term effects of Recreational Cannabis use?
Recreational cannabis was legalized on October 17, 2018 by the federal government. The Ontario Government has put rules in place to keep cannabis out of the hands of children and youth, keep our roads safe and combat the illegal market.
Ontario now has laws in place (after extensive public and stakeholder engagement) about how, where and who can buy and possess cannabis in the province. The government is also moving forward with a tightly regulated private retail model for cannabis that would launch by April 1, 2019. Click here for further details on the legalization of Cannabis.
The flowers and leaves of the cannabis plant are used for their ability to cause effects on the mind. It's important to keep in mind that cannabis use does have short and long-term health effects.
What are the short-term effects of cannabis use?
Every time cannabis is used it can:
- Impair your ability to drive safely or operate equipment. Cannabis can slow reaction times, lower your ability to pay attention, and harm coordination. Using cannabis and driving can result in a car accident, serious injuries or death.
- Make it harder to learn and remember things. After using cannabis, you may have problems paying attention, remembering or learning things, and making decisions. Using cannabis can reduce your ability to perform well on the job or at school.
- Affect mood and feelings. Cannabis use can cause anxiety or panic.
- Affect mental health. Cannabis can trigger a psychotic episode (not knowing what is real, experiencing paranoia, having disorganized thoughts, and in some cases having hallucinations)
At any age, cannabis use affects the way the brain functions. This includes impacts on:
- attention
- memory
- learning
What are the long-term effects of cannabis use?
Using cannabis regularly (daily or almost daily) and over a long time (several months or years) can:
- Hurt the lungs and make it harder to breathe. Cannabis smoke contains many of the same harmful substances as tobacco smoke. Like smoking cigarettes, smoking cannabis can damage your lungs.
- Affect mental health. Using cannabis regularly and continuously over time makes you more likely to experience anxiety, depression, psychosis, and schizophrenia. Higher-strength cannabis products (such as concentrates like “shatter” & wax) can worsen the mental health effects of cannabis use. Stopping or reducing cannabis use can improve outcomes.
- Make you physically dependent or addicted. It is estimated that 1 out of 11 (or 9%) of those who use cannabis in their lifetime will become addicted to cannabis. This rate increases to 16% for those who start using cannabis during adolescence and up to 1 out of 2 people who smoke cannabis daily.
For additional information please visit:
- Cannabis impairment and safety risk
- Cannabis talk kit – know how to talk with your teen
- About problematic substance use
- Addiction to Cannabis
- About Cannabis
- Medical Use of Cannabis
February, 2019
Investing in Healthy Minds @ Work – The Law Supports Mental Health in Ontario
We are starting to see the fruits of many mental health initiatives in Ontario, with the acceptance of the National Standard for Psychological Health and Safety in the Workplace. Other areas that demonstrate they are making great strides in this area are;
Accessibility for Ontarians with Disabilities (AODA) – Is a law to improve accessibility in the areas that impact daily lives of people with disabilities, including those with mental health issues.
Ontario Human Rights Code (OHRC) – Is a law in Ontario that gives all people equal rights and responsibilities without discrimination, in specific areas such as housing and services.
Occupational Health and Safety Act – Is a law to protect workers from health & Safety hazards on the job. It sets out duties for all workplace parties and rights for workers.
All these legislative documents support and include people who have mental health conditions.
Mental Health is everyone’s concern!
Six in ten Canadians lives had been affected by a family member’s mental health condition.
More than one-third of Canadians (35%) whose lives had been affected by a family member’s mental health condition say it has affected their time, energy, emotions, finances or daily activities.
Seven in ten Canadians (71%) who say their lives were affected by a family member’s mental health condition reported they had provided care to them. While families can play an important role in providing care, it can be a source of stress and fatigue for family members in the long run.
Resources:
Healthy Minds Canada – http://healthymindscanada.ca
Mental Health News – http://www.mentalhealthnews.ca
Mood Disorders Society of Canada – https://mdsc.ca/
See Me: End Mental Health Discrimination – https://www.seemescotland.org/
World Health Organization: http://www.who.int/en/
“We need to change the way people think about mental illness, change the fears and prejudices so those affected will be treated fairly and without stigma.” Dr. Heather Stuart
January, 2019
Feeling overwhelmed by the effects of climate change?
You're not alone.
How do we deal with our feelings around this seemingly insurmountable wicked problem facing us?
We are constantly bombarded with reports and photos of the disastrous effects of climate change on our planet and its inhabitants. What is recently coming to light is the impact on our mental health. We may have eco-anxiety, ecological grief and/or solastaglia. How do we deal with our feelings around this seemingly insurmountable wicked problem facing us? Doctors are prescribing action.
We see daily reports of the direct and indirect impact of climate change on our world. The often-unseen impact is on our mental health. Extreme weather events can trigger a host of mental health issues including post-traumatic stress disorder, anxiety, depression, complicated grief, thoughts of suicide. The threats to our planet can incite despair and hopelessness as our actions to address the problem seem insignificant in comparison to the immensity of what we are facing.
Paradoxically, there are also positive psychological results from extreme weather events such as feelings of compassion, altruism, sense of meaning, post-traumatic growth along with an acceptance of the very real facts of climate change and taking positive steps towards making a difference.
Interventions to address climate change and mental health need to be coordinated and rooted in active hope in order to tackle the problem in a holistic manner. Waiting for someone else to fix the problem isn’t an answer. We are the answer.
What to do if your feelings are having a detrimental effect on your life:
Mental health professionals can help give people a sense of power over how they respond. Please consider professional help to:
You’re feeling up to making changes but not sure what to do? Remember that many drops make an ocean. Just start with one small step and keep it simple.
Remember that there are success stories in amongst the doomsday news. Success stories spring from those practicing active hope.
“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.” ― Margaret Mead
https://www.goodnewsnetwork.org/mangrove-master-has-planted-2-million-saplings/
https://www.goodnewsnetwork.org/ozone-hole-to-heal-within-our-lifetimes-says-un-report/
https://news.nationalgeographic.com/2016/04/160422-earth-day-46-facts-environment/
https://thenelsondaily.com/news/10-environmental-success-stories-and-indicators-2017-46331
Feeling overwhelmed by the effects of climate change?
You're not alone.
How do we deal with our feelings around this seemingly insurmountable wicked problem facing us?
We are constantly bombarded with reports and photos of the disastrous effects of climate change on our planet and its inhabitants. What is recently coming to light is the impact on our mental health. We may have eco-anxiety, ecological grief and/or solastaglia. How do we deal with our feelings around this seemingly insurmountable wicked problem facing us? Doctors are prescribing action.
We see daily reports of the direct and indirect impact of climate change on our world. The often-unseen impact is on our mental health. Extreme weather events can trigger a host of mental health issues including post-traumatic stress disorder, anxiety, depression, complicated grief, thoughts of suicide. The threats to our planet can incite despair and hopelessness as our actions to address the problem seem insignificant in comparison to the immensity of what we are facing.
Paradoxically, there are also positive psychological results from extreme weather events such as feelings of compassion, altruism, sense of meaning, post-traumatic growth along with an acceptance of the very real facts of climate change and taking positive steps towards making a difference.
Interventions to address climate change and mental health need to be coordinated and rooted in active hope in order to tackle the problem in a holistic manner. Waiting for someone else to fix the problem isn’t an answer. We are the answer.
What to do if your feelings are having a detrimental effect on your life:
Mental health professionals can help give people a sense of power over how they respond. Please consider professional help to:
- Deal with unmanageable feelings of hopelessness, despair and anxiety
- Build coping strategies to manage your feelings
- Move towards becoming engaged in the problem
You’re feeling up to making changes but not sure what to do? Remember that many drops make an ocean. Just start with one small step and keep it simple.
- 10 simple ways to act on climate change
- Reduce, Reuse, Recycle is still a great idea (with emphasis on the Reduce!)
- Check out any number of social media groups or websites for inspiration
Remember that there are success stories in amongst the doomsday news. Success stories spring from those practicing active hope.
“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.” ― Margaret Mead
https://www.goodnewsnetwork.org/mangrove-master-has-planted-2-million-saplings/
https://www.goodnewsnetwork.org/ozone-hole-to-heal-within-our-lifetimes-says-un-report/
https://news.nationalgeographic.com/2016/04/160422-earth-day-46-facts-environment/
https://thenelsondaily.com/news/10-environmental-success-stories-and-indicators-2017-46331
December, 2018
In the true spirit of the season, and to help keep family and friends out of harm's way, here are some tips and helpful hints for The 12 Days of Holiday Safety:
On the First Day … prepare your home for the holidays – and safety. Make sure you have a working carbon monoxide detector, smoke alarm, fire extinguisher and a first aid kit. If you live in an apartment or are staying in a hotel, know where the fire alarms and emergency exits are located.
On the Second Day … make a plan. Your family may not be together when an emergency occurs. Plan how to meet or how to contact one another, and discuss what you would do in different situations. Watch this video for helpful tips.
On the Third day … think about special needs. Establish a personal support network of friends, relatives, health-care providers, and neighbors who understand your personal needs. Write down details about accommodation needs, allergies, family medical history, medical conditions, etc. For more information, check out this Guide.
On the Fourth Day … decorate with safety in mind. Never leave burning candles unattended and keep them away from children and pets, decorations and wrapping paper. Cut candle wicks short to prevent a high flame, and if candles are used in a centerpiece, make sure they don't burn low enough to ignite the decoration.
On the Fifth Day … make your tree safe. When buying a real tree, check that it is fresh (needles are hard to pull off). Water the tree daily - trees can consume up to four liters of water a day. Place the tree away from high traffic areas, doorways, heating vents, radiators, stoves, fireplaces and burning candles. If young children are around, use safe decorations. Health Canada has some great holiday safety tips.
On the Sixth Day … keep lights bright. Only use lights that have been certified by a recognized organization such as CSA, ULC or C-UL. Make sure you use indoor lights inside your home and outdoor lights outside. Check the light strings and extension cords, throwing out any that are frayed or have exposed wires, loose connections or broken sockets. Never run electrical cords through doorways or under carpets. Turn off all holiday lights before you go to bed or leave your home.
On the Seventh Day … choose appropriate toys. Always follow age recommendations when choosing toys for children. Pay attention to Health Canada's recalls and safety alerts.
On the Eighth Day … get ready for severe winter weather. Blizzards, ice storms, and high winds can develop quickly. Listen to local radio or television stations for severe weather warnings and advice.
On the Ninth Day … prepare your car for an emergency. Install winter tires and make sure windshield washer fluid is always topped up. Prepare a kit to keep in your vehicle in case of an emergency, with items such as a blanket, a candle in a deep can and matches, and first aid kit with a seat belt cutter. Use this list to help you.
On the 10th Day … prevent illness. Protect yourself and others from getting the flu. A flu shot is the safest and most effective way to prevent infection, to reduce the severity of your symptoms if you do get sick, and to keep from spreading the virus to others.
On the 11th Day … learn first aid. Knowing first aid could save a life. Contact your local Canadian Red Cross or St. John Ambulance office to find out about first aid courses in your area.
On the 12th Day … know the risks. Across Canada, we face a number of hazards, such as earthquakes in BC, blizzards in Nunavut and ice storms in Ontario. Knowing the risks where you are can help you better prepare and eliminate stress… especially during the holiday season.
List provided by the Government of Canada
In the true spirit of the season, and to help keep family and friends out of harm's way, here are some tips and helpful hints for The 12 Days of Holiday Safety:
On the First Day … prepare your home for the holidays – and safety. Make sure you have a working carbon monoxide detector, smoke alarm, fire extinguisher and a first aid kit. If you live in an apartment or are staying in a hotel, know where the fire alarms and emergency exits are located.
On the Second Day … make a plan. Your family may not be together when an emergency occurs. Plan how to meet or how to contact one another, and discuss what you would do in different situations. Watch this video for helpful tips.
On the Third day … think about special needs. Establish a personal support network of friends, relatives, health-care providers, and neighbors who understand your personal needs. Write down details about accommodation needs, allergies, family medical history, medical conditions, etc. For more information, check out this Guide.
On the Fourth Day … decorate with safety in mind. Never leave burning candles unattended and keep them away from children and pets, decorations and wrapping paper. Cut candle wicks short to prevent a high flame, and if candles are used in a centerpiece, make sure they don't burn low enough to ignite the decoration.
On the Fifth Day … make your tree safe. When buying a real tree, check that it is fresh (needles are hard to pull off). Water the tree daily - trees can consume up to four liters of water a day. Place the tree away from high traffic areas, doorways, heating vents, radiators, stoves, fireplaces and burning candles. If young children are around, use safe decorations. Health Canada has some great holiday safety tips.
On the Sixth Day … keep lights bright. Only use lights that have been certified by a recognized organization such as CSA, ULC or C-UL. Make sure you use indoor lights inside your home and outdoor lights outside. Check the light strings and extension cords, throwing out any that are frayed or have exposed wires, loose connections or broken sockets. Never run electrical cords through doorways or under carpets. Turn off all holiday lights before you go to bed or leave your home.
On the Seventh Day … choose appropriate toys. Always follow age recommendations when choosing toys for children. Pay attention to Health Canada's recalls and safety alerts.
On the Eighth Day … get ready for severe winter weather. Blizzards, ice storms, and high winds can develop quickly. Listen to local radio or television stations for severe weather warnings and advice.
On the Ninth Day … prepare your car for an emergency. Install winter tires and make sure windshield washer fluid is always topped up. Prepare a kit to keep in your vehicle in case of an emergency, with items such as a blanket, a candle in a deep can and matches, and first aid kit with a seat belt cutter. Use this list to help you.
On the 10th Day … prevent illness. Protect yourself and others from getting the flu. A flu shot is the safest and most effective way to prevent infection, to reduce the severity of your symptoms if you do get sick, and to keep from spreading the virus to others.
On the 11th Day … learn first aid. Knowing first aid could save a life. Contact your local Canadian Red Cross or St. John Ambulance office to find out about first aid courses in your area.
On the 12th Day … know the risks. Across Canada, we face a number of hazards, such as earthquakes in BC, blizzards in Nunavut and ice storms in Ontario. Knowing the risks where you are can help you better prepare and eliminate stress… especially during the holiday season.
List provided by the Government of Canada
November, 2018
The tornadoes that descended upon Ottawa-Gatineau on September 21, 2018 destroyed homes and cast tens of thousands into darkness.
Were you affected by the tornadoes? Those who were may have felt stressed, confused and disoriented. These are perfectly normal reactions. Disasters and emergencies impact us not only physically, but also emotionally.
Did you know that Canada is one of the most tornado prone countries in the world?
Is your family prepared should another disaster occur? If you are informed and prepared, you will be in a position to recover more quickly and you can help others do the same.
Step 1 – Know the risks
Step 2 – Make a Plan
Step 3 – Get an Emergency Kit
If an emergency happens in your community, it may take emergency workers some time to reach you. You should be prepared to take care of yourself and your family for a minimum of 72 hours. You will need some basic supplies. You may need to get by without power or tap water.
You may have some of the items already, such as food, water and a battery operated or crank flashlight. The key is to make sure they are organized and easy to find. Would you be able to find your flashlight in the dark? Make sure your kit is easy to carry and everyone in the household knows where it is. Keep it in a backpack, duffle bag or suitcase with wheels, in an easy-to-reach, accessible place, such as your front-hall closet.
If you have many people in your household, your emergency kit could get heavy. It’s a good idea to separate some of these supplies in backpacks. That way, your kit will be more portable and each person can personalize his or her own grab-and-go emergency kit.
Basic Emergency Kit
Make a Plan
Every Canadian household needs an emergency plan. It will help you and your family know what to do in case of an emergency.
Your family may not be together when an emergency occurs. Plan how to meet or how to contact one another, and discuss what you would do in different situations.
Draw up a floor plan of your home that shows all possible exits from each room. Plan a main exit route and an alternate exit route from each room. If you live in an apartment, plan to use the stairs instead of the elevators.
If you are unable to use the stairs, notify emergency personnel ahead of time.
Also, identify an evacuation route from your neighborhood in case you need to leave in a hurry (and think of more than one option).
Identify safe places where everyone should meet if you cannot go home or you need to evacuate.
Safe Ideas
Make Copies of Important Documents
Make copies of birth and marriage certificates, passports, licenses, wills, land deeds and insurance. Take photos of family members in case a lost person’s record is created. Keep them in a safe place, both inside and outside your home. You might want to put them in a safety deposit box or give them to friends and family who live out of town.
Workplace
Learn about the emergency evacuation plans in place and what you will need to do. You may want to have some basic supplies at work, such as water and food that won’t spoil, in case you need to stay put for a while. Check with your employer about workplace emergency plans, including fire alarms, emergency exits, meeting points, and designated safety personnel or floor wardens.
Children
Ask your children’s school or daycare about their emergency policies. Find out how they will contact families during an emergency. Find out what type of authorization the school or daycare requires to release your children to a designated person if you can’t pick them up.
Plan for pets
In case of an evacuation, remember that pets are not allowed in some public shelters or hotels. In case of an evacuation, prepare to take your pets with you to the home of a relative or friend, or take steps to identify pet-friendly hotels or pet boarding facilities in your area and further away from home.
Special Health Needs
Establish a personal support network of friends, relatives, health-care providers, co-workers and neighbors who understand your special needs.
Write down details about:
Plan for specific risks
Public Safety Canada offers brochures on specific risks, such as earthquakes, power outages, floods and severe storms. Download your free copy at www.getprepared.ca
Contact your provincial Emergency Management Organization (EMO) for more information on emergency preparedness.
Ontario Emergency Management Ontario Telephone:
(416) 314-3723 / 24 hr: 1-877-314-3723
www.ontario.ca/emo
The tornadoes that descended upon Ottawa-Gatineau on September 21, 2018 destroyed homes and cast tens of thousands into darkness.
Were you affected by the tornadoes? Those who were may have felt stressed, confused and disoriented. These are perfectly normal reactions. Disasters and emergencies impact us not only physically, but also emotionally.
Did you know that Canada is one of the most tornado prone countries in the world?
Is your family prepared should another disaster occur? If you are informed and prepared, you will be in a position to recover more quickly and you can help others do the same.
Step 1 – Know the risks
Step 2 – Make a Plan
Step 3 – Get an Emergency Kit
If an emergency happens in your community, it may take emergency workers some time to reach you. You should be prepared to take care of yourself and your family for a minimum of 72 hours. You will need some basic supplies. You may need to get by without power or tap water.
You may have some of the items already, such as food, water and a battery operated or crank flashlight. The key is to make sure they are organized and easy to find. Would you be able to find your flashlight in the dark? Make sure your kit is easy to carry and everyone in the household knows where it is. Keep it in a backpack, duffle bag or suitcase with wheels, in an easy-to-reach, accessible place, such as your front-hall closet.
If you have many people in your household, your emergency kit could get heavy. It’s a good idea to separate some of these supplies in backpacks. That way, your kit will be more portable and each person can personalize his or her own grab-and-go emergency kit.
Basic Emergency Kit
- Water – at least two litres of water per person per day; include small bottles that can be carried easily in case of an evacuation order
- Food that won’t spoil, such as canned food, energy bars and dried foods (replace food and water once a year)
- Manual can-opener
- Crank or battery-powered flashlight (and extra batteries). Replace every year.
- Crank, battery-powered radio (and extra batteries) or a Weatheradio First aid kit
- Extra keys to your car and house
- Some cash in smaller bills, such as $10 bills and change for payphones
- A copy of your emergency plan and contact information
- If applicable, other items such as prescription medication, infant formula, equipment for people with disabilities, or food, water and medication for your pets or service animal (personalize according to your needs)
Make a Plan
Every Canadian household needs an emergency plan. It will help you and your family know what to do in case of an emergency.
Your family may not be together when an emergency occurs. Plan how to meet or how to contact one another, and discuss what you would do in different situations.
Draw up a floor plan of your home that shows all possible exits from each room. Plan a main exit route and an alternate exit route from each room. If you live in an apartment, plan to use the stairs instead of the elevators.
If you are unable to use the stairs, notify emergency personnel ahead of time.
Also, identify an evacuation route from your neighborhood in case you need to leave in a hurry (and think of more than one option).
Identify safe places where everyone should meet if you cannot go home or you need to evacuate.
Safe Ideas
Make Copies of Important Documents
Make copies of birth and marriage certificates, passports, licenses, wills, land deeds and insurance. Take photos of family members in case a lost person’s record is created. Keep them in a safe place, both inside and outside your home. You might want to put them in a safety deposit box or give them to friends and family who live out of town.
Workplace
Learn about the emergency evacuation plans in place and what you will need to do. You may want to have some basic supplies at work, such as water and food that won’t spoil, in case you need to stay put for a while. Check with your employer about workplace emergency plans, including fire alarms, emergency exits, meeting points, and designated safety personnel or floor wardens.
Children
Ask your children’s school or daycare about their emergency policies. Find out how they will contact families during an emergency. Find out what type of authorization the school or daycare requires to release your children to a designated person if you can’t pick them up.
Plan for pets
In case of an evacuation, remember that pets are not allowed in some public shelters or hotels. In case of an evacuation, prepare to take your pets with you to the home of a relative or friend, or take steps to identify pet-friendly hotels or pet boarding facilities in your area and further away from home.
Special Health Needs
Establish a personal support network of friends, relatives, health-care providers, co-workers and neighbors who understand your special needs.
Write down details about:
- Accommodation needs
- Insurance information
- Allergies
- Medical conditions
- Emergency contacts
- < >Family medical history
- Recent vaccinations
- Health screenings and Surgeries
Plan for specific risks
Public Safety Canada offers brochures on specific risks, such as earthquakes, power outages, floods and severe storms. Download your free copy at www.getprepared.ca
Contact your provincial Emergency Management Organization (EMO) for more information on emergency preparedness.
Ontario Emergency Management Ontario Telephone:
(416) 314-3723 / 24 hr: 1-877-314-3723
www.ontario.ca/emo
October, 2018
October is Fire Prevention Month
A home is often referred to as a safe haven. This month, make sure your home is protected from (and your family is prepared for) a fire. Statistics show that, on average, fire kills eight people each week in Canada, with residential fires accounting for 73% of these fatalities.
The winter season is the worst season for fires in Canada. That is why all Canadians must be mindful of the importance of fire prevention and safety. During the winter, we must heat our homes, most of our meals are prepared and eaten indoors, our clothing is dried indoors and people who smoke tend to do so indoors.
Here are 10 simple tips to help you avoid fires and reduce the risk of injury should one occur:
Smoke Alarms – These are still a very important addition to your home. Smoke alarms are widely available and inexpensive. Install a smoke alarm on every level of your home and test it monthly.
Prevent Electrical Fires – Don’t overload circuits or extension cords. Cords and wires should never be placed under rugs or in high traffic areas. Avoid loose electrical connections by checking the fit of the plug in the wall outlet. If the plug loosely fits, inspect the outlet right away. A poor connection between the plug and the outlet can cause overheating and can start a fire in minutes.
Keep Plugs Safe – Unplug all appliances when not in use. Follow the manufacturer’s safety precautions and use your senses to spot any potential disasters. If a plug is overheating, smells strange, shorts out or sparks – the appliance should be shut off immediately, then replaced or repaired.
Alternate Heaters – Make sure there is ample space around any portable heating unit. Anything that could catch fire should be at least three feet away. Inspect your chimney annually and use fire screens to help keep any fires in the fireplace. Most chimney fires occur with wood-burning fireplaces. Ensure chimneys are cleaned and professionally inspected regularly. Burn only small quantities of wood at a time.
Fire Safety Sprinklers – When combined with working smoke alarms, home fire sprinklers greatly increase your chance of surviving a fire. Sprinklers are affordable and they can increase property value and lower insurance rates.
Create An Escape Route – Create and practice your escape plan with your family from every room in the house. Practice staying low to the floor and checking for hot doors using the back of your hand. It’s just like a routine school fire drill – but in your home.
Position Appliances Carefully – Try to keep TV sets, kitchen and other appliances away from windows with curtains. If there is a wiring problem, curtains can spread a fire quickly. Additionally, keeping your appliances away from water sources (like rain coming in from windows) can help prevent wiring damage which can lead to a fire.
Clean Dryer Vents – Clothes dryers often start fires in residential areas. Clean the lint filter every time you start a load of clothes to dry or after the drying cycle is complete. Make sure your exhaust duct is made of metal tubing and not plastic or foil. Clean the exhaust duct with a good quality dryer vent brush to prevent blockage & check for lint build up behind the dryer at least twice a year.
Be Careful Around the Holidays – If you fill your home with lights during the holiday season, keep them away from anything that can easily catch fire. Check all of your lights prior to stringing them up and dispose of anything with frayed or exposed wires.
Conduct Regular Inspections – Check all of your electronic equipment and wiring at least once a month. Taking a little time to do this each month can really pay off. If even a small doubt exists about any appliance/equipment that you use, do not hesitate to contact a qualified technician. It may save your life, and the lives of your loved ones.
Educate children - Teach children that fire is not a toy; it is a tool we use to cook food and heat our homes. Educate children about the dangers of fire and make sure they know that all fires, even small ones, can spread very quickly.
For additional information on fire safety facts visit Fire Prevention Canada Click Here
October is Fire Prevention Month
A home is often referred to as a safe haven. This month, make sure your home is protected from (and your family is prepared for) a fire. Statistics show that, on average, fire kills eight people each week in Canada, with residential fires accounting for 73% of these fatalities.
The winter season is the worst season for fires in Canada. That is why all Canadians must be mindful of the importance of fire prevention and safety. During the winter, we must heat our homes, most of our meals are prepared and eaten indoors, our clothing is dried indoors and people who smoke tend to do so indoors.
Here are 10 simple tips to help you avoid fires and reduce the risk of injury should one occur:
Smoke Alarms – These are still a very important addition to your home. Smoke alarms are widely available and inexpensive. Install a smoke alarm on every level of your home and test it monthly.
Prevent Electrical Fires – Don’t overload circuits or extension cords. Cords and wires should never be placed under rugs or in high traffic areas. Avoid loose electrical connections by checking the fit of the plug in the wall outlet. If the plug loosely fits, inspect the outlet right away. A poor connection between the plug and the outlet can cause overheating and can start a fire in minutes.
Keep Plugs Safe – Unplug all appliances when not in use. Follow the manufacturer’s safety precautions and use your senses to spot any potential disasters. If a plug is overheating, smells strange, shorts out or sparks – the appliance should be shut off immediately, then replaced or repaired.
Alternate Heaters – Make sure there is ample space around any portable heating unit. Anything that could catch fire should be at least three feet away. Inspect your chimney annually and use fire screens to help keep any fires in the fireplace. Most chimney fires occur with wood-burning fireplaces. Ensure chimneys are cleaned and professionally inspected regularly. Burn only small quantities of wood at a time.
Fire Safety Sprinklers – When combined with working smoke alarms, home fire sprinklers greatly increase your chance of surviving a fire. Sprinklers are affordable and they can increase property value and lower insurance rates.
Create An Escape Route – Create and practice your escape plan with your family from every room in the house. Practice staying low to the floor and checking for hot doors using the back of your hand. It’s just like a routine school fire drill – but in your home.
Position Appliances Carefully – Try to keep TV sets, kitchen and other appliances away from windows with curtains. If there is a wiring problem, curtains can spread a fire quickly. Additionally, keeping your appliances away from water sources (like rain coming in from windows) can help prevent wiring damage which can lead to a fire.
Clean Dryer Vents – Clothes dryers often start fires in residential areas. Clean the lint filter every time you start a load of clothes to dry or after the drying cycle is complete. Make sure your exhaust duct is made of metal tubing and not plastic or foil. Clean the exhaust duct with a good quality dryer vent brush to prevent blockage & check for lint build up behind the dryer at least twice a year.
Be Careful Around the Holidays – If you fill your home with lights during the holiday season, keep them away from anything that can easily catch fire. Check all of your lights prior to stringing them up and dispose of anything with frayed or exposed wires.
Conduct Regular Inspections – Check all of your electronic equipment and wiring at least once a month. Taking a little time to do this each month can really pay off. If even a small doubt exists about any appliance/equipment that you use, do not hesitate to contact a qualified technician. It may save your life, and the lives of your loved ones.
Educate children - Teach children that fire is not a toy; it is a tool we use to cook food and heat our homes. Educate children about the dangers of fire and make sure they know that all fires, even small ones, can spread very quickly.
For additional information on fire safety facts visit Fire Prevention Canada Click Here
September, 2018
September Stress-less Tips
With the arrival of September, the pace of life quickens as the school year starts and the calendar year winds down. For some, it is the beginning of a new year or new phase in their life. Goals and plans are set out for the next few months or years. There are three things you can do to reduce the stress of back-to-work and/or back-to-school and take pleasure in your accomplishments.
Once you have a really clear vision of your goal or intention for your lifestyle, welcoming an extra level of organization into your life with a little extra effort up front will support your efforts.
1. Establish routines
For the naturally organized person, routines are part of your makeup. If it is more of a struggle for you to organize your life, it can take some work. The feeling of having more control of what has to be done is worth the extra effort.
Start off with a paper or electronic calendar in front of you. You want to be able to get a clear picture of time frames so large format is best. Enter in all the non-negotiable time slots such as rise-and-shine time, time to leave for school or work, volunteer shifts, etc. You will have open time slots once you’ve got this part done.
Please, please resist the urge to fill in these open spots with activities. That would put you and your family on the road to burnout. By the time you handle all the daily living bits and pieces like checking email, work emergencies, prepping for the next day, spending time with family, there is really very little time left during the work week. You’ll also want to have some time to tidy up (keeps stress and confusion at a minimum), do laundry, plan meals, shop, run errands.
Mapping all this out may feel like the last thing you want to do. Try it out. Yes, you will definitely see how busy your life is, but you are also going to feel more in control of what has to be done. You can then make decisions on how you want to spend your time and what you want to say no to.
2. Get everything ready in advance as much as possible
Once you have your schedule and routines mapped out, you will have a very clear picture of what your day, week and month will be like. Take a few minutes to think through to what is ahead and what you’ll need to do to be ready.
That may be packing lunches for everyone the night before, getting out the crockpot and whatever you need for supper the next day, getting backpacks and outfits ready with your children before bed. If travel is part of your work, think ahead and pack overnight bags and suitcases. Have an emergency stash of snacks and water in a bag that you can grab to put in the car. Gather the sports gear and have the bag ready.
And you can keep going from here. Pinterest, Instagram, Facebook and blog posts are full of tips and tricks for shortcuts to planning ahead.
3. Make Time for Yourself
We all know this one. We hear this over and over again with good reason. Downtime makes you more productive, healthier and happier.
This is time to do whatever keeps you fresh and energized. Exercise, connecting with friends, time with a good book, colouring, take a nap.
We all need some unstructured quiet time. You might want to add this to your calendar.
Try giving your children unstructured quiet time where they can take out a colouring book, read a book or magazine, watch a favourite TV show, play a game.
Keep in mind that routines and schedules are simply tools to support the lifestyle you have envisioned. Take a break from your regular routine once in a while and remember to seize moments of pleasure whenever you can.
September Stress-less Tips
With the arrival of September, the pace of life quickens as the school year starts and the calendar year winds down. For some, it is the beginning of a new year or new phase in their life. Goals and plans are set out for the next few months or years. There are three things you can do to reduce the stress of back-to-work and/or back-to-school and take pleasure in your accomplishments.
Once you have a really clear vision of your goal or intention for your lifestyle, welcoming an extra level of organization into your life with a little extra effort up front will support your efforts.
1. Establish routines
For the naturally organized person, routines are part of your makeup. If it is more of a struggle for you to organize your life, it can take some work. The feeling of having more control of what has to be done is worth the extra effort.
Start off with a paper or electronic calendar in front of you. You want to be able to get a clear picture of time frames so large format is best. Enter in all the non-negotiable time slots such as rise-and-shine time, time to leave for school or work, volunteer shifts, etc. You will have open time slots once you’ve got this part done.
Please, please resist the urge to fill in these open spots with activities. That would put you and your family on the road to burnout. By the time you handle all the daily living bits and pieces like checking email, work emergencies, prepping for the next day, spending time with family, there is really very little time left during the work week. You’ll also want to have some time to tidy up (keeps stress and confusion at a minimum), do laundry, plan meals, shop, run errands.
Mapping all this out may feel like the last thing you want to do. Try it out. Yes, you will definitely see how busy your life is, but you are also going to feel more in control of what has to be done. You can then make decisions on how you want to spend your time and what you want to say no to.
2. Get everything ready in advance as much as possible
Once you have your schedule and routines mapped out, you will have a very clear picture of what your day, week and month will be like. Take a few minutes to think through to what is ahead and what you’ll need to do to be ready.
That may be packing lunches for everyone the night before, getting out the crockpot and whatever you need for supper the next day, getting backpacks and outfits ready with your children before bed. If travel is part of your work, think ahead and pack overnight bags and suitcases. Have an emergency stash of snacks and water in a bag that you can grab to put in the car. Gather the sports gear and have the bag ready.
And you can keep going from here. Pinterest, Instagram, Facebook and blog posts are full of tips and tricks for shortcuts to planning ahead.
3. Make Time for Yourself
We all know this one. We hear this over and over again with good reason. Downtime makes you more productive, healthier and happier.
This is time to do whatever keeps you fresh and energized. Exercise, connecting with friends, time with a good book, colouring, take a nap.
We all need some unstructured quiet time. You might want to add this to your calendar.
Try giving your children unstructured quiet time where they can take out a colouring book, read a book or magazine, watch a favourite TV show, play a game.
Keep in mind that routines and schedules are simply tools to support the lifestyle you have envisioned. Take a break from your regular routine once in a while and remember to seize moments of pleasure whenever you can.
August, 2018
Savour Summer List
Soon our calendars will begin to fill up again with the busyness of fall and winter activities. Are any of these simple pleasures on your Savour Summer List?
August comes to us with a reminder that there are thirty-one more opportunities to savour summer. We know the science behind the benefits of balance in your life from our Mental Health Awareness series of articles. Take some time to nourish your spirit with the pleasures of August.
- Feel the sun on your face
- Watch a movie outside
- Visit a farmer’s market – thank them
- New places; new experiences – road trip!
- Spend time with nature – hear the wind in the trees and grasses, enjoy the birdsongs, buzz of the bees, chirp of the crickets
- Look up! Wonder awaits in cloud watching and star gazing.
- La dolce far niente – it’s the perfect month for the sweetness of doing nothing
- Play! Bubble-makers, water balloons and splash pads have no age limits
- Spend some time at the beach – sparkling waters, wading, sand castles
- Beat the heat pleasures – shorts, sandals, bathing suits, ice tea, lemonade
- Yum! Barbecues, fresh corn on the cob, sun-ripened tomatoes, gelato!
- Rest and restore – embrace the afternoon siesta
- Go camping – Algonquin Park, Gatineau Park, your backyard!
- Change of pace adventures - be a tourist for a day and see Ottawa with fresh eyes
- Deck chair and a good book
- Bonfires – music, conversations with family and friends, marshmallows
- Watch the sunset
- Hammocks – need we say more!
- Nature’s bounty – gleaming jars of jam and pickles, filling up the freezer
- Weeding – there will be a day in January when you will wish you were!
- Attend a Family Reunion – making memories, reconnecting with our roots
- Getting caught in a rainstorm
- Fishing, golfing, biking, hiking, baseball, tennis – whatever summer sport is your thing!
- “You” time – meditation, yoga on the hill, summer retreat
- Eating light
- Experiencing the thrill of a rollercoaster
- Morning walks with the dog
- Festivals and fairs
- Going on a digital diet – unplug, disconnect, turn off
- Staycation – no muss, no fuss, no packing required
July, 2018
Summer water safety
Summer activities for many of us in Canada include time in and on the water.
Whether you are sailboarding, Sea-Dooing, canoeing or boating there are “rules of the road” for Canadian waterways. Do you know the required safety equipment you need on your paddleboat? What is a buoy and what is it telling me? What kind of life jacket is best for your activity? For a child? Do you know what a diver down flag looks like? We’ve put together some resources to answer these questions and more!
Boating
Did you know that paddleboats, watercycles, kayaks, canoes, rowboats, sailboards, kiteboards, sail and power boats are all types of boats?
Whether you own, rent or borrow a boat, going out on the water requires basic boating safety knowledge and a good understanding of the rules of the road. Be familiar with the minimum safety equipment required on board your boat; learn how to share the waterways; become familiar with Canadian buoys and what they mean; know the regulations and learn how to respond in an emergency. https://www.tc.gc.ca/media/documents/marinesafety/TP-511e.pdf
Life jackets and personal flotation devices (PFD)
Did you know that you are required by law to have a lifejacket or PFD on board for each person on a watercraft whether motor, human or wind powered?
Never underestimate the current or the effects of cold-water shock. From a 2015 study of 10 years of data, the OPP report that 276 lives were lost in 245 boating incidents with the leading causes being capsizing and falling overboard. The most concerning data is that life jackets and personal flotation devices were extremely under-utilized. Many would have survived if they had chosen to wear this important life-saving equipment and if they had known how to wear it properly.
Learn more from Transport Canada. https://www.tc.gc.ca/eng/marinesafety/debs-obs-equipment-lifejackets-information-1324.htm
Etiquette
Boaters, paddleboarders, water tubers and skiers, Sea-Dooers, canoers and swimmers all need to share the waterways. Boat Right/Be Polite was put together by the Lake of Bays Association Safety Committee. http://www.loba.ca/wp-content/uploads/2010/11/BoatRightBePolite2013.pdf
Federation of Ontario Cottagers’ Association has a wealth of info whether you are a cottage-goer or cottage-owner. Check out their resources https://foca.on.ca
Environment
Learn and follow green boating tips. Protect our shorelines by watching your wake. Practice garbage in/garbage out. Protect our natural habitat by NOT introducing invasive species.
Summer water safety
Summer activities for many of us in Canada include time in and on the water.
Whether you are sailboarding, Sea-Dooing, canoeing or boating there are “rules of the road” for Canadian waterways. Do you know the required safety equipment you need on your paddleboat? What is a buoy and what is it telling me? What kind of life jacket is best for your activity? For a child? Do you know what a diver down flag looks like? We’ve put together some resources to answer these questions and more!
Boating
Did you know that paddleboats, watercycles, kayaks, canoes, rowboats, sailboards, kiteboards, sail and power boats are all types of boats?
Whether you own, rent or borrow a boat, going out on the water requires basic boating safety knowledge and a good understanding of the rules of the road. Be familiar with the minimum safety equipment required on board your boat; learn how to share the waterways; become familiar with Canadian buoys and what they mean; know the regulations and learn how to respond in an emergency. https://www.tc.gc.ca/media/documents/marinesafety/TP-511e.pdf
Life jackets and personal flotation devices (PFD)
Did you know that you are required by law to have a lifejacket or PFD on board for each person on a watercraft whether motor, human or wind powered?
Never underestimate the current or the effects of cold-water shock. From a 2015 study of 10 years of data, the OPP report that 276 lives were lost in 245 boating incidents with the leading causes being capsizing and falling overboard. The most concerning data is that life jackets and personal flotation devices were extremely under-utilized. Many would have survived if they had chosen to wear this important life-saving equipment and if they had known how to wear it properly.
Learn more from Transport Canada. https://www.tc.gc.ca/eng/marinesafety/debs-obs-equipment-lifejackets-information-1324.htm
Etiquette
Boaters, paddleboarders, water tubers and skiers, Sea-Dooers, canoers and swimmers all need to share the waterways. Boat Right/Be Polite was put together by the Lake of Bays Association Safety Committee. http://www.loba.ca/wp-content/uploads/2010/11/BoatRightBePolite2013.pdf
Federation of Ontario Cottagers’ Association has a wealth of info whether you are a cottage-goer or cottage-owner. Check out their resources https://foca.on.ca
Environment
Learn and follow green boating tips. Protect our shorelines by watching your wake. Practice garbage in/garbage out. Protect our natural habitat by NOT introducing invasive species.
June, 2018
It’s finally here... Summer! The warm beautiful weather, outdoor activities and family fun are plentiful this time of year. To help you enjoy your summer here are a few summer safety tips!
Cover Up
One of the best ways to protect yourself from the sun is to cover up.
Drink plenty of water
Practice safe grilling
Get active
Physical activity is also one of the best ways to get to and maintain a healthy weight.
Wear your sunglasses
Sunglasses can help prevent damage to your eyes by blocking a large amount of UV rays. Sunglasses don't have to be expensive to be effective, but make sure you choose ones with:
Take advantage of the season’s fresh produce
A diet that includes a variety of vegetables and fruit instead of higher-fat, higher-calorie foods can help you get to and stay at a healthy weight.
Use sunscreen properly
Sunscreen absorbs UV rays and prevents them from penetrating the skin. Sunscreens are available with a sun protection factor (SPF) ranging from 2 to at least 100.
Make your own shade
Getting too much sun can happen when you least expect it. You can still be exposed to UV rays even if there are scattered clouds overhead.
Stay Away From Stings and Bites
It’s finally here... Summer! The warm beautiful weather, outdoor activities and family fun are plentiful this time of year. To help you enjoy your summer here are a few summer safety tips!
Cover Up
One of the best ways to protect yourself from the sun is to cover up.
- Choose clothing that is loose fitting, tightly woven and lightweight.
- Wear a hat with a wide brim that covers your head, face, ears and neck.
- Put sunscreen on your ears, chin and neck even when you’re wearing a hat.
Drink plenty of water
- During the hot summer months, heat and sweat can leave your body dehydrated.
- A lack of water is harmful to your body and can also make you crave food when you’re not actually hungry.
- It is incredibly important to keep yourself hydrated by drinking at least eight to nine glasses of water a day. Bored of water?
- Add some low calorific flavoring to water such as a piece of fruit, or opt for healthy alternatives like green tea or coconut water.
Practice safe grilling
- Marinate meat, poultry and fish before cooking. Use an oil-free marinade that contains a strong acid like lemon juice or balsamic vinegar.When barbecuing, choose lean cuts of meat, poultry and seafood over higher-fat meats. Trim off visible fat. This will reduce the amount of harmful chemicals that develop from the smoke created by burning fat.
- Barbecue slowly and keep the food away from the hot coals so that flames are less likely to engulf the food to prevent charring.
- Try grilling vegetables, veggie burgers and fruit slices.
Get active
Physical activity is also one of the best ways to get to and maintain a healthy weight.
- Walk, or cycle to your destination. If you can’t do it all the way, try being active for part of the journey.
- Swap 30 minutes of television for a 30-minute walk each day.
Wear your sunglasses
Sunglasses can help prevent damage to your eyes by blocking a large amount of UV rays. Sunglasses don't have to be expensive to be effective, but make sure you choose ones with:
- even shading
- medium to dark lenses (grey, brown or green tint)
- UVA and UVB protection
Take advantage of the season’s fresh produce
A diet that includes a variety of vegetables and fruit instead of higher-fat, higher-calorie foods can help you get to and stay at a healthy weight.
- Visit a farmers’ market and buy fresh-picked vegetables and fruit.
- Liven up the food you eat with crunch and color. Put tomatoes and cucumber in sandwiches, berries in yogurt and cereal, or extra vegetables in pasta, rice, stir-fries and soups.
- Add a side salad at lunch. Pack cut vegetable sticks with a low-fat dip.
- Try a new vegetable or fruit every week.
Use sunscreen properly
Sunscreen absorbs UV rays and prevents them from penetrating the skin. Sunscreens are available with a sun protection factor (SPF) ranging from 2 to at least 100.
- Use an SPF of 15 or higher, and if you work outdoors or are planning to be outside most of the day, use an SPF 30.
- Make sure the product offers both UVA and UVB protection (usually labelled “broad-spectrum”).
- Apply a generous amount of sunscreen to clean, dry skin at least 20 minutes before you go out to allow the active ingredients to soak into your skin. Don’t forget your ears, nose, neck, any bald spots and the tops of your feet.
- Use an SPF 15 sunscreen lip balm and reapply when needed. Your lips need protection too.
- Follow the instructions for reapplying your sunscreen, especially after swimming or sweating.
Make your own shade
Getting too much sun can happen when you least expect it. You can still be exposed to UV rays even if there are scattered clouds overhead.
- Planting deciduous trees that are native to Canada will provide excellent sun protection during the summer months. As the trees grow, they provide large thick coverings of leaves that will block UV rays.
- Structures, like a garden tent, are an easy and cost-effective way to add shade to a garden area.
- Adding a retractable awning or canopy to the side of your house is also an easy way to add shade. This allows you to adjust the protection you want depending on the sun’s location.
Stay Away From Stings and Bites
- With lovely, warm weather comes evil, pesky bugs. Unfortunately, bright colors and floral prints (summer colors!) attract bees and wasps
- If you are going to a park or area that you know will have a high concentration of bugs, bees and wasps, stick to clothing with muted light, solid colors.
May, 2018
Stepladders are a common tool in the office and in the home. It is often taken for granted that home owners and employees know how to properly use them. This is a dangerous assumption. Many people take risks that could result in a serious injury. In 2014/15, there were 8,678 emergency department (ED) visits and 1,112 hospitalizations related to falls from ladders for all ages in Ontario. In over 40% of these cases, the injured persons were adults between the ages of 45 and 64. Over 80% of the cases were injured males.
Here are a few important safety tips on ladder safety:
Stepladders are a common tool in the office and in the home. It is often taken for granted that home owners and employees know how to properly use them. This is a dangerous assumption. Many people take risks that could result in a serious injury. In 2014/15, there were 8,678 emergency department (ED) visits and 1,112 hospitalizations related to falls from ladders for all ages in Ontario. In over 40% of these cases, the injured persons were adults between the ages of 45 and 64. Over 80% of the cases were injured males.
Here are a few important safety tips on ladder safety:
- Use the right ladder for the job
- Inspect the ladder before and after each use
- Do not use a ladder that has cracks, lose or corroded rivets, defective braces, or parts (including the slip resistant feet) that are in poor condition. Make sure it is free of grease or oil or other slippery substances.
Get help when moving long or heavy ladders - Use a stepladder that is about 1 m (3 ft) shorter than the highest point you have to reach. This gives a wider, more stable base and places shelf at a convenient working height.
- When opening a stepladder, check to confirm that the two hinged metal braces, called spreaders, are locked down and straight.
- Never set up a stepladder on uneven ground. Each of the ladder's four feet must make firm contact with the ground or floor.
- Maintain a firm grip – use both hands when climbing
- Face the ladder when ascending or descending – maintain 3 point contact
- Never sit or stand on the very top step of the ladder. In fact, ladder manufacturers—and emergency room doctors—recommend never standing above the third highest step.
- Only climb up the front of the ladder, never the back side. Don't allow more than one person at a time on a stepladder.
- When working from a stepladder, keep your hips within the two vertical rails. Reaching too far to the left or right could cause the ladder to topple.
- Remove all tools and materials from the ladder before moving it.
- Lots of people will lean a closed stepladder up against a wall and then climb it. But don't. It can easily slide out from under you.
- Never stand on the paint shelf.
- When climbing the ladder make sure your shoes/boots are clear of mud, snow or grease
- Do no leave stepladders unattended, especially around children. When you're done or taking a break, close the ladder and put it away, or lay it down.
- Store ladders where they are not exposed to weather
- Ladders should be cleaned on a regular basis
April, 2018
"April is a promise of what's to come" - Gladys Taber
Earth Day is April 22nd
What is Earth Day? Earth Day is a day for celebrating the natural world. Earth Day happens one day every year. However, the aim of this day is to encourage people to remember to care for the environment every single day.
We can all do our part in caring for the environment! A great way is to reduce your use of toxic chemicals. With the arrival of warm weather, spring cleaning is on our to do list!
Spring cleaning cannot just spruce up your home, but also improve your health by ridding your home of dust and other allergens that accumulate in rooms sealed against winter drafts. But before you roll up your sleeves, consider which cleaners to use. Those that contain harsh chemicals can irritate your eyes, skin and lungs. You might choose to use some of the "greener" cleaners that are reportedly better for your health and the environment, but be sure to carefully read the labels on those products too.
Here are several tips to keep your cleaning regimen healthy, plus recipes for making less-toxic cleaning products with ingredients that you might already have on hand.
Think green
Look for label symbols that indicate you're buying a cleaner whose ingredients probably pose less harm to humans and whose claim has been verified by an independent certifier.
Air it out
Open the windows when using household cleaners. Products that unclog drains might contain sodium hydroxide or sulfuric acid which can irritate or burn your skin and eyes and irritate your nose and throat. Scouring powder might have chlorine bleach, which should never be mixed with other cleaners because of the risk of forming toxic gases, which can cause severe respiratory irritation. Oven cleaners might have potassium hydroxide and sodium hydroxide, both of which are extremely irritating to the eyes, lungs and skin.
Paint safely
Spring cleaning and house painting often go hand in hand. But wet pain can release potentially harmful VOCs into the air. So consider choosing low- or no-VOC paints, and use them in well-ventilated rooms.
Tread lightly
Spring cleaning can be strenuous when you're moving furniture to vacuum behind couches or climbing a ladder to dust hard-to-reach places. Don't try to lift heavy objects by yourself. And to avoid back injury, use the proper lifting techniques: separate your feet so they are shoulder-width apart, keep your back upright, and bend at the knees while tightening the stomach muscles. Then lift with your leg muscles as you stand up. When working on a ladder, your belly button should not go beyond the sides of it. And never climb a ladder without having someone nearby who is able to spot you.
Make your own 'greener' cleaner
Spring cleaning doesn't necessarily mean you have to resort to harsh chemicals in your home. Try these recipes for homemade cleaning solutions using products you may already have on hand.
Microwaves
To speed-clean and mask odors, place a small bowl with about one-quarter cup of fresh lemon juice in your microwave. Then run it on high for 1 minute. Remove the bowl of juice and wipe the microwave oven cavity (the condensation that forms will help to clean it). Baked-on stains should come off with plain water. Repeat if necessary. Scrape off any stubborn gunk with a plastic credit card. Just don't scrape the window which could damage it.
Ovens
To clean a greasy oven, mix 1 cup of baking soda with one-quarter cup of washing soda, then add enough water to make a paste. Put on house-cleaning gloves (washing soda might irritate your skin), and then smear the paste on oven surfaces and leave it on overnight. The next morning, wipe off the soda mixture and grime, then rinse all surfaces.
Showers
If you live in an area with hard water, you can keep showers and ceramic tile free of water spots by using a squeegee on the door and shower stall after each use. It should take no more than 30 seconds and will minimize hard-water build up. Many showerheads have rubber nozzles that can be rubbed (not scrubbed) weekly to remove scale. If it clogs and it's plastic, soak it in equal parts of vinegar and water. If it's metal, place it in a pot with 1 part vinegar to 8 parts water and simmer for 15 minutes.
Windows
Add 1 cup of white vinegar to 1 cup water. Pour the mixture into a spray bottle. Spray and wipe with a lint-free rag or squeegee, which minimizes streaks because it doesn't leave anything behind. It also makes it easier to clean tilt-out windows, and is reusable.
"April is a promise of what's to come" - Gladys Taber
Earth Day is April 22nd
What is Earth Day? Earth Day is a day for celebrating the natural world. Earth Day happens one day every year. However, the aim of this day is to encourage people to remember to care for the environment every single day.
We can all do our part in caring for the environment! A great way is to reduce your use of toxic chemicals. With the arrival of warm weather, spring cleaning is on our to do list!
Spring cleaning cannot just spruce up your home, but also improve your health by ridding your home of dust and other allergens that accumulate in rooms sealed against winter drafts. But before you roll up your sleeves, consider which cleaners to use. Those that contain harsh chemicals can irritate your eyes, skin and lungs. You might choose to use some of the "greener" cleaners that are reportedly better for your health and the environment, but be sure to carefully read the labels on those products too.
Here are several tips to keep your cleaning regimen healthy, plus recipes for making less-toxic cleaning products with ingredients that you might already have on hand.
Think green
Look for label symbols that indicate you're buying a cleaner whose ingredients probably pose less harm to humans and whose claim has been verified by an independent certifier.
Air it out
Open the windows when using household cleaners. Products that unclog drains might contain sodium hydroxide or sulfuric acid which can irritate or burn your skin and eyes and irritate your nose and throat. Scouring powder might have chlorine bleach, which should never be mixed with other cleaners because of the risk of forming toxic gases, which can cause severe respiratory irritation. Oven cleaners might have potassium hydroxide and sodium hydroxide, both of which are extremely irritating to the eyes, lungs and skin.
Paint safely
Spring cleaning and house painting often go hand in hand. But wet pain can release potentially harmful VOCs into the air. So consider choosing low- or no-VOC paints, and use them in well-ventilated rooms.
Tread lightly
Spring cleaning can be strenuous when you're moving furniture to vacuum behind couches or climbing a ladder to dust hard-to-reach places. Don't try to lift heavy objects by yourself. And to avoid back injury, use the proper lifting techniques: separate your feet so they are shoulder-width apart, keep your back upright, and bend at the knees while tightening the stomach muscles. Then lift with your leg muscles as you stand up. When working on a ladder, your belly button should not go beyond the sides of it. And never climb a ladder without having someone nearby who is able to spot you.
Make your own 'greener' cleaner
Spring cleaning doesn't necessarily mean you have to resort to harsh chemicals in your home. Try these recipes for homemade cleaning solutions using products you may already have on hand.
Microwaves
To speed-clean and mask odors, place a small bowl with about one-quarter cup of fresh lemon juice in your microwave. Then run it on high for 1 minute. Remove the bowl of juice and wipe the microwave oven cavity (the condensation that forms will help to clean it). Baked-on stains should come off with plain water. Repeat if necessary. Scrape off any stubborn gunk with a plastic credit card. Just don't scrape the window which could damage it.
Ovens
To clean a greasy oven, mix 1 cup of baking soda with one-quarter cup of washing soda, then add enough water to make a paste. Put on house-cleaning gloves (washing soda might irritate your skin), and then smear the paste on oven surfaces and leave it on overnight. The next morning, wipe off the soda mixture and grime, then rinse all surfaces.
Showers
If you live in an area with hard water, you can keep showers and ceramic tile free of water spots by using a squeegee on the door and shower stall after each use. It should take no more than 30 seconds and will minimize hard-water build up. Many showerheads have rubber nozzles that can be rubbed (not scrubbed) weekly to remove scale. If it clogs and it's plastic, soak it in equal parts of vinegar and water. If it's metal, place it in a pot with 1 part vinegar to 8 parts water and simmer for 15 minutes.
Windows
Add 1 cup of white vinegar to 1 cup water. Pour the mixture into a spray bottle. Spray and wipe with a lint-free rag or squeegee, which minimizes streaks because it doesn't leave anything behind. It also makes it easier to clean tilt-out windows, and is reusable.
March, 2018
Mental Health Awareness - Healthy Minds at Work
Psychological Demands
Psychological demands are present in a work environment where there is a good fit between employee's interpersonal and emotional competencies and the requirements for the position they hold.
This means that employee's not only possess the technical skill and knowledge for a particular position, but they also have the psychological skills and emotional intelligence to do the job.
Emotional intelligence includes self-awareness, impulse control, persistence, self-motivation, empathy and social deftness. It is important to note that a subjective job fit has been found to be more important than an objective job fit, meaning it is more important for employees to feel they fit their job rather than being assessed and matched to the job.
A fit between employee's psychological demands of the position they hold is associated with fewer somatic health complaints, lower levels of depression, greater self-esteem and a more positive self-concept. It is also associated with enhanced performance, job satisfaction and employee/volunteer retention.
Think of a time at work when you felt especially stressed out. What did you do to maintain your mental health, while ensuring you accomplished necessary tasks?
Some of the strategies to help you improve psychological demands include:
- Asking for support when you need it. Sometimes managers are not aware of what one person finds demanding.
- List out the areas of your job/role that is psychologically demanding for you.
When you're stressed, overwhelmed or depressed it is hard to realize your potential, cope with life, and work productively. Over time it can add up and take a toll. Boosting your well-being and staying mentally healthy is critical.
Here's a look at a few additional strategies you may want to incorporate in your day to day life:
- Walk your dog
- Turn off your phone
- Practice yoga and meditation
- Plan your day in advance
- Connect with nature
- Exercise with family and friends
- Talk to a friendly face
- Take a cat nap
- Prioritize your day
- Make time for contemplation and appreciation
- Quality sleep
To view a video on Psychological Demands click here.
To view a video on Mental Health in the Workplace click here.
February, 2018
Mental Health Awareness - Healthy Minds at Work
Engagement
Engagement is present in a work environment where employees and volunteers feel connected to their work and are motivated to do their job well. Employee/Volunteer engagement can be physical, emotional and/or cognitive.
Physical engagement is based on the amount of exertion an employee/volunteer puts into his or her job. Physically engaged employees/volunteers view work as a source of energy.
Emotionally engaged employees/volunteers devote more attention to their work because they can relate to, and are committed to, the overall success and mission of their company.
Engagement is similar to, but should not be mistaken for: job satisfaction, job involvement, organizational commitment, psychological empowerment, and intrinsic motivation.
Not only is employee/volunteer engagement important for individual satisfaction and mental health, but it also leads to positive outcomes for the organization. In addition to profitability, employee/volunteer engagement is related to greater customer satisfaction, enhanced task performance, greater morale, greater motivation, and increased organizational behaviours (discretionary behaviours that are beneficial to the organization and are a matter of personal choice).
Think of a time when you were especially engaged (emotionally, physically and mentally) at work. Or maybe about a time you were not.
Here are some strategies to help with workload management:
Are you doing any of these strategies?
Please take a few minutes to view a video on Engagement Click Hear to View
Ottawa Public Health www.havethattalk.ca
Mental Health Awareness - Healthy Minds at Work
Engagement
Engagement is present in a work environment where employees and volunteers feel connected to their work and are motivated to do their job well. Employee/Volunteer engagement can be physical, emotional and/or cognitive.
Physical engagement is based on the amount of exertion an employee/volunteer puts into his or her job. Physically engaged employees/volunteers view work as a source of energy.
Emotionally engaged employees/volunteers devote more attention to their work because they can relate to, and are committed to, the overall success and mission of their company.
Engagement is similar to, but should not be mistaken for: job satisfaction, job involvement, organizational commitment, psychological empowerment, and intrinsic motivation.
Not only is employee/volunteer engagement important for individual satisfaction and mental health, but it also leads to positive outcomes for the organization. In addition to profitability, employee/volunteer engagement is related to greater customer satisfaction, enhanced task performance, greater morale, greater motivation, and increased organizational behaviours (discretionary behaviours that are beneficial to the organization and are a matter of personal choice).
Think of a time when you were especially engaged (emotionally, physically and mentally) at work. Or maybe about a time you were not.
Here are some strategies to help with workload management:
- Make a plan to think out some solutions to the problem
- Talk to your supervisor
- To determine what is the most important priorities
- Negotiate which tasks can wait while others are worked on
- About assigning some of your tasks to other members of the team
- Eliminate tasks that are not necessary to your job
- Open communication is necessary
- To determine what is the most important priorities
Are you doing any of these strategies?
Please take a few minutes to view a video on Engagement Click Hear to View
Ottawa Public Health www.havethattalk.ca
January, 2018
Mental Health Awareness - Healthy Minds at Work
Work-Life Balance
Work-life balance is a concept that supports the efforts of employees to split their time and energy between work and the other important aspects of their lives.
Work-life balance is a daily effort to make time for family, friends, community participation, spirituality, personal growth, self-care and other personal activities.
This workplace factor reflects that everyone has multiple roles: career, parent, partner, volunteer, etc. This complexity is enriching and allows fulfillment of individual strengths and responsibilities, but conflicting responsibilities can lead to role conflict or overload.
Work-life balance is associated with enhanced well-being and reduced stress. These effects have been demonstrated over time, showing a direct causal relationship to physical and mental health.
What happens when balance is compromised?
Employees with higher job stress are more likely to be dissatisfied with work and be absent either physically or mentally. One source of stress is conflict between work and family roles. When work-family conflict occurs, health and well-being are undermined. This imbalance can lead to constant tiredness, bad temper, and inability to progress. These can, in turn, lead to additional stress-related illness, as well as higher cholesterol, depressive symptoms, and overall decreased health.
Here are some strategies to help you boost overall work-life balance:
Talk to your family about times when work might be heavier than other times.
Talk to your supervisor:
- need for personal time for work-life balance
- about help on how to manage workload
- to prioritize tasks
- to extend the deadlines to allow for a more realistic time management
- about opportunities to work at home or take vacation time
Please take a few minutes to view a video on Work-Life Balance. Click here to view the video
Mental Health Commission of Canada www.mentalhealthcommission.ca
Workplace Safety & Prevention Services www.wsps.ca
Workplace strategies for mental health www.workplacestrategiesformentalhealth.com
December, 2017
Mental Health Awareness - Healthy Minds at Work
Civility and Respect
A preventative approach to addressing mental health issues in the workplace is becoming increasingly important. In any given year, one in five Canadians will experience a mental health issue or addiction problem. This becomes more prevalent as we age.
Mental health issues remain a very personal condition that can be invisible to the naked eye in the workplace.
One of the thirteen factors that impact mental health in the workplace is Civility and Respect. As the holiday season and the new year approaches, this factor seems especially meaningful.
Civility and Respect are present in a work environment where employees and volunteers are respectful and considerate in their interactions with one another, as well as with clients and the public. Civility and Respect are based on showing esteem, care and consideration for others, and acknowledging their dignity.
If we all model Civility and Respect, we can make amazing things happen.
Here are some specific behaviours to practice.
Do's
We are committed to building a workplace culture that is caring, respectful and inclusive.
Here are some specific behaviours to avoid.
Don'ts
Organizations characterized by Civility and Respect create a positive atmosphere marked by high spirits and work satisfaction. This allows people to enjoy the environment, whether they are staff, volunteers or clients.
Please take a few minutes to view the a video. Click here to view.
Facts related to mental illness...
Mental Health Commission of Canada www.mentalhealthcommission.ca
Workplace Safety & Prevention Services www.wsps.ca
Mental Health Awareness - Healthy Minds at Work
Civility and Respect
A preventative approach to addressing mental health issues in the workplace is becoming increasingly important. In any given year, one in five Canadians will experience a mental health issue or addiction problem. This becomes more prevalent as we age.
Mental health issues remain a very personal condition that can be invisible to the naked eye in the workplace.
One of the thirteen factors that impact mental health in the workplace is Civility and Respect. As the holiday season and the new year approaches, this factor seems especially meaningful.
Civility and Respect are present in a work environment where employees and volunteers are respectful and considerate in their interactions with one another, as well as with clients and the public. Civility and Respect are based on showing esteem, care and consideration for others, and acknowledging their dignity.
If we all model Civility and Respect, we can make amazing things happen.
Here are some specific behaviours to practice.
Do's
- Be generous using "please" and "thank you"
- Offering a helping hand to a colleague or volunteer
- Be on time. Others are relying on you to be there
- Keep your conversation to a professional tone and volume
- Monitor your body language and ensure that you convey respect
- When interpersonal difficulties arise, act early, directly and respectfully
- When using spared spaces, leave things tidy and clean. Respect everyone's personal space
We are committed to building a workplace culture that is caring, respectful and inclusive.
Here are some specific behaviours to avoid.
Don'ts
- Don't contribute to negative gossip conversations
- Don't vent or get even with others
- Don't roll your eyes or use dismissive body language
- Don't have "it's not my job" attitude
- Don't use profanities at work
- Don't belittle other people's skills, experiences or backgrounds
- Don't use sarcasm. Give direct constructive directives that the person can act on
Organizations characterized by Civility and Respect create a positive atmosphere marked by high spirits and work satisfaction. This allows people to enjoy the environment, whether they are staff, volunteers or clients.
Please take a few minutes to view the a video. Click here to view.
Facts related to mental illness...
- Mental health problems and illnesses affect more people in Canada than some of the major physical disorders
- 70% of adults living with a mental health problem or illness say their symptoms started in childhood
- 60% of people with a mental health problem or illness won't seek help for fear of being labeled
- 500,000 Canadians, in any given week, are unable to work due to mental health problems or illnesses
- One in three workplace disability claims are related to mental health problems or illnesses
Mental Health Commission of Canada www.mentalhealthcommission.ca
Workplace Safety & Prevention Services www.wsps.ca
October, 2017
Mental Health Awareness Week
Defining Mental Health
In order to discuss mental health, we need to look at it as a component of health in general. For many, this is often forgotten or left out all together.
Health, as defined by the World Health Organization (WHO) and used in the National Standard, is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.
There are three components involved in any person’s overall health: physical, social and mental.
Physical Health is the most visible simply because it refers to the physical condition of your body and how well you take care of your body.
Social Health is one’s ability to form meaningful personal relationships with others. It is also an indication of one’s ability to manage in social situations and behave accordingly.
Mental Health is a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community. Although mental health is only a component of overall health, it has considerable impact on overall health when it is not maintained, nurtured and balanced. Mental health as is equally important to maintain as the other two components of health. However, we as a society are still not very good at empathizing with persons with mental health issues.
Mental illness is everyone’s concern – This is a viewpoint that not everyone embraces. As we continue to learn, mental health is not isolated to only a few people in fact:
It’s important to realize change cannot happen over night, but little by little everyone can make a difference when it comes to shifting attitudes.
Here are a few things we can all do to help ignite this change, such as;
“We need to change the way people think about mental illness, change the fears and prejudices so those affected will be treated fairly and without stigma.”
Dr. Heather Stuart
Please take a few minutes to view the following videos:
Mental Illness: What You See / What You Don't See
How to Reduce Stigma
300-012-07-TNPA © 2016, Workplace Safety & Prevention Services (WSPS)
Mental Health Awareness Week
Defining Mental Health
In order to discuss mental health, we need to look at it as a component of health in general. For many, this is often forgotten or left out all together.
Health, as defined by the World Health Organization (WHO) and used in the National Standard, is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.
There are three components involved in any person’s overall health: physical, social and mental.
Physical Health is the most visible simply because it refers to the physical condition of your body and how well you take care of your body.
Social Health is one’s ability to form meaningful personal relationships with others. It is also an indication of one’s ability to manage in social situations and behave accordingly.
Mental Health is a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community. Although mental health is only a component of overall health, it has considerable impact on overall health when it is not maintained, nurtured and balanced. Mental health as is equally important to maintain as the other two components of health. However, we as a society are still not very good at empathizing with persons with mental health issues.
Mental illness is everyone’s concern – This is a viewpoint that not everyone embraces. As we continue to learn, mental health is not isolated to only a few people in fact:
- Six in ten Canadians lives had been affected by a family member’s mental health condition.
- More than one third (35%) of Canadians whose lives had been affected by a family member’s mental health condition say it has affected their time, energy, emotions, finances or daily activities
- Seven in ten Canadians (71%) who say their lives were affected by a family member’s mental health condition reported they had provided care to them. While families can play an important role in providing care, it can be a source of stress and fatigue for family members in the long run.
It’s important to realize change cannot happen over night, but little by little everyone can make a difference when it comes to shifting attitudes.
Here are a few things we can all do to help ignite this change, such as;
- Focus on language
- Negative language can have a negative impact on attitudes, it should always be discouraged
- Increase education
- Fear tends to influence attitudes and judgements. The more knowledge people have about mental health, the less fear they will have towards people with mental health problems
- Practice kindness and patience
- Again change doesn’t happen all at once, it is important to practice kindness and patience towards others
- Listen and ask
- Be open and available to those who may be struggling with a mental issue or problem
- Break the silence and increase dialogue
- Education, language and kindness will ignite the conversations with family, friends and co-workers
“We need to change the way people think about mental illness, change the fears and prejudices so those affected will be treated fairly and without stigma.”
Dr. Heather Stuart
Please take a few minutes to view the following videos:
Mental Illness: What You See / What You Don't See
How to Reduce Stigma
300-012-07-TNPA © 2016, Workplace Safety & Prevention Services (WSPS)
July, 2017
Clear Leadership & Expectations are present in a work environment where there is effective leadership and support that helps employees know what they need to do, how their work contributes to the organizations, and whether there are impending changes.
The next video in the 13 factors that impact mental health of individuals in the workplace tells us more about what this might look like.
Click here to watch the video.
Effective leadership increases employee morale, resiliency and trust, and decreases employee frustration and conflict.
Everyone has a responsibility to ask questions if they don't understand what's been asked of them. These questions are helpful. How can you be clearer with your expectations today?
Clear Leadership & Expectations are present in a work environment where there is effective leadership and support that helps employees know what they need to do, how their work contributes to the organizations, and whether there are impending changes.
The next video in the 13 factors that impact mental health of individuals in the workplace tells us more about what this might look like.
Click here to watch the video.
Effective leadership increases employee morale, resiliency and trust, and decreases employee frustration and conflict.
Everyone has a responsibility to ask questions if they don't understand what's been asked of them. These questions are helpful. How can you be clearer with your expectations today?
June, 2017
Psychological and Social Support is present in a work environment in which coworkers and supervisors are supportive of employees' psychological and mental health concerns and respond appropriately as needed.
The next video in the 13 factors that impact mental health of individuals in the workplace tells us more about what this might look like.
Click here to watch the video.
Psychological and Social Support is the level of trust and connections that exists in a workplace. We all need help from time to time from our circle of friends and coworkers.
What does a supportive work environment look like to you?
How can you be supportive of your coworkers?
Reaching out for help is the most important first step. Listening and supporting someone when they are facing challenges is what we do at Hospice. Let's make sure we extend that to ourselves.
Psychological and Social Support is present in a work environment in which coworkers and supervisors are supportive of employees' psychological and mental health concerns and respond appropriately as needed.
The next video in the 13 factors that impact mental health of individuals in the workplace tells us more about what this might look like.
Click here to watch the video.
Psychological and Social Support is the level of trust and connections that exists in a workplace. We all need help from time to time from our circle of friends and coworkers.
What does a supportive work environment look like to you?
How can you be supportive of your coworkers?
Reaching out for help is the most important first step. Listening and supporting someone when they are facing challenges is what we do at Hospice. Let's make sure we extend that to ourselves.
April, 2017
What is depression?
Depression is an illness characterized be persistent sadness and a loss of interest in activities that you normally enjoy, accompanied by an inability to carry out daily activities, for at least two weeks. In addition, people with depression normally have several of the following symptoms: a loss of energy; a change in appetite; sleeping more or less; anxiety; reduced concentration; indecisiveness; restlessness; feelings of worthlessness, guilt or hopelessness; and thoughts of self-harm or suicide.
A better understanding of what depression is, and how it can be prevented and treated, will help reduce the stigma associated with the condition, and lead to more people seeking help. Please take a moment to view the video “I had a black dog; His name was depression” by clicking here.
Facts about depression in Canada:
Percentage of Canadians who will experience depression in their lifetime: 7.9 – 8.6%
Percentage of Canadians at any one point in time who are depressed: 4 – 5%
Likelihood of women experiencing depression: 2 times that of men
Percentage of people who are depressed who never seek treatment: 90%
Factors related to good mental health:
The ability to handle day-to-day demands
The ability to handle unexpected problems
In youth – integration with peers and positive feelings about appearance
In seniors – retaining life satisfaction through maintaining value systems, roles, activities and relationships
The activity known to reduce the symptoms of depression is Exercise
Can you think of ways to support your co-workers experiencing depression?
Here are a few tips from the Canadian Mental Health Association:
- Ask how you can help—and respect their wishes
- Continue to include them in workplace activities
- Depending on your relationship, you can still keep in touch with a co-worker who takes time off
- When a co-worker returns to work after time off due to depression, make them feel welcome and appreciated. Saying nothing because you’re worried about saying the wrong thing can make them feel worse.
Talking with people you trust can be a first step towards recovery from depression.
World Health Organization Canada
Canadian Mental Health Association - Depression
Mood Disorders Society of Canada
March, 2017
Psychological Health & Safety is about preventing harm to mental health and promoting physiological well-being. The Mental Health Commission has put together a list of 13 factors that support psychological health and safety in the workplace. The first of these is Organizational Culture.
Organizational Culture is defined as the degree to which a work culture is characterized by trust, honesty, and fairness. Watch the video by clicking here.
Think about different ways that you can contribute to a positive organizational culture and share with your teams and the Health & Safety Committee.
Psychological Health & Safety is about preventing harm to mental health and promoting physiological well-being. The Mental Health Commission has put together a list of 13 factors that support psychological health and safety in the workplace. The first of these is Organizational Culture.
Organizational Culture is defined as the degree to which a work culture is characterized by trust, honesty, and fairness. Watch the video by clicking here.
Think about different ways that you can contribute to a positive organizational culture and share with your teams and the Health & Safety Committee.
February, 2017
Tips to help prevent the spread of colds and flu
There are a few steps all of us can take everyday to help prevent the spread of colds and flu. Britain's Ministry of Health plastered posters about it during World War II, and it's still true today: "Coughs and Sneezes Spread Diseases".
For a quick review of cough and sneeze etiquette, please click here.
And always remember to wash your hands. For all the why's and how's, please click here.
Tips to help prevent the spread of colds and flu
There are a few steps all of us can take everyday to help prevent the spread of colds and flu. Britain's Ministry of Health plastered posters about it during World War II, and it's still true today: "Coughs and Sneezes Spread Diseases".
For a quick review of cough and sneeze etiquette, please click here.
And always remember to wash your hands. For all the why's and how's, please click here.
January, 2017
Winter Walking Tips
No matter how well the snow and ice is removed from parking lots and sidewalks, pedestrians will still encounter some slippery surfaces when walking outdoors in the winter. Slips and falls are some of the most frequent causes of injuries that occur during the winter months.
Here are some websites with safe winter talking tips to keep you injury free:
https://canadasafetycouncil.org/senior-safety/safety-tips-winter-walking
http://www.sima.org/discover-sima/public-safety/safety-tips/safe-winter-walking
Winter Walking Tips
No matter how well the snow and ice is removed from parking lots and sidewalks, pedestrians will still encounter some slippery surfaces when walking outdoors in the winter. Slips and falls are some of the most frequent causes of injuries that occur during the winter months.
Here are some websites with safe winter talking tips to keep you injury free:
https://canadasafetycouncil.org/senior-safety/safety-tips-winter-walking
http://www.sima.org/discover-sima/public-safety/safety-tips/safe-winter-walking
December, 2016
Winter Driving Tips
Whether you are a volunteer driver out and about on rural routes, traveling between hospice sites or meetings around the city, or driving to and from your shift, driving in winter brings extra risk and challenges.
Think you're ready? Try the Winter Driving Quiz and brush up with the following tip list and links.
Winter Driving Tips
Whether you are a volunteer driver out and about on rural routes, traveling between hospice sites or meetings around the city, or driving to and from your shift, driving in winter brings extra risk and challenges.
Think you're ready? Try the Winter Driving Quiz and brush up with the following tip list and links.
- Winter is hard on your vehicle. Prepare in the fall with a complete check up
- Winter equipment is designed to work, well, in winter! Winter tires give the best traction. They are designed for use in the snow. Winter wipers can stand up to ice and salt. Winter washer fluid should be rated for -40 degrees Celsius. Bonus tip: Your insurer may offer a discount for using winter tires.
- Less daylight hours and frosty windshields make pedestrians and winter cyclists more difficult to see. Some car colours have low visibility. Look twice!
- Check road conditions before you leave. Dial 511 to be connected to a telephone service that provides voice-activated, hands-free information on provincial highway road closures, winter road conditions and construction projects. You can also find updates online on the Ontario 511 website. Follow the OPP in your area on Twitter for regular updates.
- Start out with a full gas tank and fully charged cell phone.
- Adjust your driving speed to the road conditions. Remember that conditions can change depending on the road surface and temperatures.
- Be alert on city streets for hard ice piles and slush that may pull you off course.
- Allow more time to reach your destination. The goal isn't only to get there but to get there safely.
- Rural routes and open sections of highway can bring blowing snow and sudden whiteouts.
- Slow down gradually
- Remain calm
- Turn on your full lighting system. Headlights and taillights are important for seeing and keeping you visible to other drivers
- Stay alert. Look ahead as far as possible
- Keep windows and mirrors clean. Use your defroster. Turning on your air conditioner will take moisture out of the car
- Keep the following items inside your vehicle.
- road maps (GPS satellites may not be accessible when the cloud ceiling is low)
- ice scraper and brush
- flashlight
- first aid kit
- blanket (special "survival" blankets are best)
- snacks
- survival candle
- Having a winter driving survival kit with essentials to keep you safe and comfortable on hand. You can find a list of suggestions in our links from the experts.
- Be up to date on HCO's Inclement Weather policy (click the below attachment
| hco_inclement_weather_policy_-final_2016.pdf |
Read more from these experts to help you navigate safely through the snowy and icy months.
CAA Winter Driving
Ontario Ministry of Transportation's Winter Safe driving brochure
Transport Canada Winter Driving
CAA Winter Driving
Ontario Ministry of Transportation's Winter Safe driving brochure
Transport Canada Winter Driving
November, 2016
Flu season is upon us. We have compiled a list of things to remember to help prevent getting sick:
Flu season is upon us. We have compiled a list of things to remember to help prevent getting sick:
- Get the flu shot - please bring in proof of vaccination to the Clinical Manager or one of the Coordinators of Volunteer Services.
- Wash your hands - remember to rub your hands for at least 15 seconds (or while singing "Happy Birthday" twice)
- Cough of sneeze into your sleeve - watch this great short video for more information https://www.youtube.com/watch?v=CtnEwvUWDo0
- Avoid touching your face - rubbing your eyes, biting your nails, scratching your nose will all help the spread of germs, something we want to avoid
- Stay at home when you're sick - we don't want you in the hospice when you're sick, so please stay home. If you need to cancel a shift due to illness after hours, please call the nurse on call.
- Take care of yourself - if you are sick, get plenty of rest and drink lots of fluids.
October, 2016
Evening safety measures
Fall is here and the hours of day light are getting shorter. It's time to review evening safety measures at Hospice Care Ottawa.
Evening safety measures
Fall is here and the hours of day light are getting shorter. It's time to review evening safety measures at Hospice Care Ottawa.
- Ensure all the outside doors and windows of the Hospice Care Ottawa buildings are locked at night. Please remember to close and lock windows in your offices at the end of the day.
- Do not open the front door at night for someone you don't know.
- Remind family members to call if they decide to come during the night, and have not been called by the staff. Casual staff may not know the family members.
- Do not prop the door open during the evening hours or during the night.
- Do not hesitate to call the Police if you feel unsafe.
- At the May Court Hospice, turn on the alarm system every night.
- When you are out in the community, keep a charged cell phone and the phone number to the nurse on call with you.
September, 2016
Incident Reporting
When an incident occurs, it is important to report the occurrence so actions, such as an investigation, can be taken to make sure that a similar or more serious incident does not happen again. Please complete an incident report within 24 hours of the occurrence and turn in to your supervisor.
Incident Reporting
When an incident occurs, it is important to report the occurrence so actions, such as an investigation, can be taken to make sure that a similar or more serious incident does not happen again. Please complete an incident report within 24 hours of the occurrence and turn in to your supervisor.
August, 2016
What is personal protective equipment?
Personal protective equipment, commonly referred to as "PPE", is equipment worn to minimize exposure to infections and illnesses. These infections and illnesses may result from contact from droplets, airborne viruses, and contact with bodily fluids. Personal protective equipment may include items such as gloves, gowns, masks, and eye protection.
What can be done to ensure proper use of personal protective equipment?
All personal protective equipment should be safely designed. It should fit comfortably, if it does not fit properly, it can make the difference between being safely covered or exposed. The hospice is required to train each staff and volunteer providing direct client care that uses personal protective equipment to know:
What is personal protective equipment?
Personal protective equipment, commonly referred to as "PPE", is equipment worn to minimize exposure to infections and illnesses. These infections and illnesses may result from contact from droplets, airborne viruses, and contact with bodily fluids. Personal protective equipment may include items such as gloves, gowns, masks, and eye protection.
What can be done to ensure proper use of personal protective equipment?
All personal protective equipment should be safely designed. It should fit comfortably, if it does not fit properly, it can make the difference between being safely covered or exposed. The hospice is required to train each staff and volunteer providing direct client care that uses personal protective equipment to know:
- When it is necessary
- What kind is necessary
- How to properly put it on, adjust, wear and take it off
- The limitations of the equipment
- Proper care, maintenance, useful life, and disposal of the equipment
July, 2016
Proper Hand Washing
Please remember to practice proper hand washing techniques to avoid the spread of infectious diseases.
Click here for more information.
Proper Hand Washing
Please remember to practice proper hand washing techniques to avoid the spread of infectious diseases.
Click here for more information.
