Almost 1.5 million Ontarians have diabetes. Most can lead healthy lives if they:
- eat a balanced diet
- exercise regularly
- maintain a healthy weight
- manage blood glucose levels, taking insulin if needed
Ontario offers a number of programs to help people with diabetes improve their quality of life and avoid complications.
If not treated or properly managed, diabetes can cause a number of serious health problems. These include heart disease and stroke, kidney disease, eye disease, erectile dysfunction (impotence), and nerve damage.
The Diabetes and You Tool Kit – A diabetes tutorial with easy-to understand fact sheets and short videos to help you manage your disease. You can order the Kit through Service Ontario.
Who is more likely to get diabetes?
You are more likely to get diabetes if you:
- are of Aboriginal, Asian, South Asian or African descent
- are overweight (especially if you carry most of your weight around your middle)
- have a parent, brother or sister with diabetes
- have health complications associated with diabetes, such as eye, nerve or kidney problems
- gave birth to a baby weighing more than 4 kg (9 lbs)
- had diabetes while you were pregnant
- have a history of impaired glucose tolerance, impaired fasting glucose or pre-diabetes
- have high blood pressure
- have high cholesterol or other high levels of fats in the blood
- use glucocorticoid medication
- have been diagnosed with any of the following conditions:
- polycystic ovary syndrome
- acanthosis nigricans (darkened patches of skin)
- obstructive sleep apnea
You can get diabetes even if you don’t have any of the common risk factors in the list above.
If you are developing diabetes or high blood glucose, your body will often show signs like:
- feeling more thirsty
- frequent urination
- a sudden weight gain or loss
- low energy or feeling more tired than usual
- blurred vision
- frequent or repeat infections
- injuries, such as cuts and bruises, that are slow to heal
- tingling or no feeling in your hands or feet
- trouble getting or maintaining an erection
If you have symptoms like these, talk to your health care provider.
– Originally published at: https://www.ontario.ca/page/preventing-and-living-diabetes
Reasons to Get Your Flu Shot:
To get vaccinated or not… that is the question Canadians ask every Fall. Here are a few reasons why you might consider getting a flu shot this year.
THE FLU CAN BE SERIOUS
“The flu? I’ll be just fine after a few days of rest.” That might be true for the common cold, but the flu is much more serious. If you get the influenza virus, you’re likely to experience high fevers, extreme fatigue, muscle aches and severe headaches, in addition to the usual cough and stuffy nose. Sounds fun, right? The flu shot is the best way to protect you and your family against getting the flu in the first place.
THE FLU VIRUS CHANGES EVERY YEAR, AND SO DOES THE FLU VACCINE
The flu virus circulates all around the world, and evolves very quickly. So quickly, in fact, that new strains of the flu are constantly emerging. Every year, scientists and health experts create a new flu vaccine designed to fight the most prevalent flu strains. This means old vaccines won’t properly protect you against this year’s influenza virus.2 You need to get the best protection for this current flu season.
Not everyone is well equipped to overcome the flu. Some groups, such as infants, seniors, and those with weakened immune systems, are much more vulnerable to getting the flu. By not getting the flu shot, you’re increasing their chances of getting sick as well. The more people that are protected against the flu, the less the virus can spread. Of course, members of at-risk groups are encouraged to get flu shots, but some, such as babies under the age of 6 months, can’t be vaccinated. To minimize their risk of getting sick, you can do your part by getting the flu shot. You won’t just be protecting yourself, but you’ll also help protect others around you.
Getting a flu shot is quick and easy; click on the following site: https://www.ontario.ca/page/get-flu-shot/ to find a place near you to get protected against the flu orcome into our clinic today
Originally posted on: http://dontgoviral.ca/article/4-reasons-why-you-should-get-your-flu-shot
Fall can bring on more than beautiful colours, cooler temperatures and shorter days – the shift in weather can lead to a dip in mood and energy.
Routines take over and there’s less time for outdoor activities and down time. Warm, sunny summer days are replaced by stress-inducing traffic jams, mood-bashing deadlines and ferrying kids to endless activities. The mere thought of upcoming wintry weather puts a chill on autumn.
There just ain’t no sunshine when the sun is gone! Thankfully, for most people it won’t reach a diagnosable Seasonal Affective Disorder (SAD) level – a mood disorder related to the change in seasons – but there are definite changes that happen in the fall to impact our energy, mood, metabolism and sleep habits.
First off, not all things are bad in the fall, stresses Dr. Natasha Turner. “Our testosterone increases so, therefore, so does our sex drive, and fertility appears to be best in October to December. Our memory and our focus can also improve in the fall and winter.”
What does suffer is our serotonin levels, the happy hormone that is naturally produced more when we have warmer weather and more sun exposure. These naturally begin to decline and melatonin, the hormone that controls our sleep, increases, which can lead to sleeping more and a decreased mood, says Turner, a naturopathic doctor at drnatashaturner.com and author of The Hormone Boost.
And although we sleep more in October than other months, the quality and depth of sleep suffer, so you may end up feeling groggy during the day.
“This is because the shorter days equal less exposure to sunlight, so a simple solution is to use a sunlamp in the morning,” says Turner. Consider St. John’s Wort to help boost serotonin, and make sure you’re getting enough vitamin D.
Plan for your metabolism to drop too. “Unfortunately, our master of metabolism – thyroid hormone – naturally drops in the cold, darker days of autumn and winter. Since thyroid hormone controls the energy and metabolism of every cell in your body, a thyroid boost is essential to beat fall fatigue.”
Boost your metabolism with a good breakfast, including 30 grams of protein and forgoing starchy carbohydrates like toast, cereal or bagels. Go for two eggs with goat cheese and tomatoes; one natural chicken sausage with one egg; a fruit free smoothie including chocolate whey protein, hemp hearts, baby spinach, cinnamon and coconut milk.
Get set for your waistline to widen. You may find yourself more vulnerable to the call of comfort foods to help boost serotonin levels back to what feels normal, but since that increase in appetite generally coincides with less daylight to exercise, seasonal weight gain is common, says Turner.
To beat back pounds, don’t exercise longer. Instead increase the intensity of your workouts but keep the sessions less than 40 minutes, with interval training, cycling, sprinting, etc. “It’s perfect for fat loss and won’t tend to increase your hunger or your stress hormones.”
There’s more: Studies directly link falling temperatures and increased intensity of joint pain. Plus it can all be one big headache – a fall in barometer pressure, a sudden increase in humidity or drop in temperatures can trigger migraines.
Finally, get set for fall allergy symptoms to flourish. As the seasons change, ragweed plants spew billions of pollen grains until November or the first frost of the year. Hay fever can impact mood and activity so be sure to treat symptoms with medications. Nasal symptoms are typically treated with an over-the-counter non-drowsy oral antihistamine or a steroid nasal spray such as Flonase.
· Get outside. Studies show that just a few minutes of fresh air can lift your spirits and mood. A study published in the Journal of Consumer Psychology revealed that people felt more positive in outdoor light so head out for a quick walk on your lunch hour.
· Find some fall-themed activities and make a move on pumpkin picking, corn mazes and fall hikes. Even when it’s cold and rainy, you’ll still get some exposure to UV rays, which can help boost your mood and regulate your body’s circadian rhythm.
· Peel away the blues: The smell of this citrus fruit is one of the most mood-enhancing around, according to a study published in Chemical Sciences. So grab yourself some Florida sunshine – orange you glad you know this!
· Hack into your happy chemicals by moving your body. Research by the British Journal of Sports Medicine reveals that a mere 20 minutes of physical activity can impact mood.
· Get rid of clutter. Visual chaos may seem harmless but the disarray, disorganization and mess is stressful and brings people down. Studies show that when people are in aesthetically pleasing, organized and uncluttered surroundings, they feel more relaxed and content.
· Focus on what’s going well. It’s impossible to be unhappy when you’re feeling grateful. Before you go to sleep every night, write down in a journal three things that you appreciated most about the day. You’ll fall asleep on a positive note and will be more likely to wake up feeling optimistic about the day ahead.
Don’t let your health get tricked this Halloween! Here are a few ways to stay safe and healthy.
1. Get Moving
Carve out time to be active this Halloween – between get-togethers and trick-or-treating in the neighborhood. Take a walk and do some weight training to help you feel good!
Regular physical activity can help control your weight, reduce your risk of heart disease and some cancers, improve mental health and mood, and increase your chance of living longer.
2. Eat Well
Don’t spend this Halloween filling up on junk food and sweets. Give yourself and your guests healthier choices and nutritious treats.
Fruits and vegetables are part of a well-balanced and healthy eating plan. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
3. Keep Your and Your Family’s Bite Healthy
Keep Halloween candy at bay. Care for teeth the right way – brush with a flouride toothpaste each and every day.
Tooth decay (cavities) is one of the most common chronic conditions of childhood in the United States. Untreated tooth decay can cause pain and infections that may lead to problems with eating, speaking, playing, and learning.
4. Play it Safe
Take precautions to stay safe while trick-or-treating on Halloween night. Watch out for cars, use reflective gear, walk with a group, and carry a flash light.
Check out CDC’s Injury Center for tips to stay safe at home, on the road, and at play.
5. Scare Away the Flu and Colds
Don’t get spooked by the flu, wash your hands frequently and get a flu vaccine, too!
Everyone 6 months and older should get a flu vaccine each year. Get vaccinated to protect yourself and your loved ones and learn about good health habitsthat can help stop germs.
6. Don’t Be a Zombie
Sleep is important – even on Halloween! Adults need 7-8 hours each night. It’s best for staying healthy and helping the disease fight!
Insufficient sleep is linked to an increased risk for the development of Type 2 diabetes, heart disease, and obesity.
7. Be Afraid of Smoking
Keep your Halloween activities smoke and tobacco free. Being smoke free is the way to be!
Smoking harms nearly every organ of the body, causing many diseases. Get help to quit smoking.
Originally Posted on: https://www.cdc.gov/features/halloweenhealth/index.html
Start making healthy choices
Healthy changes don’t happen overnight. But you can start making healthier choices for you and your family today. Even small changes will have you on your way towards a healthier tomorrow.
Four key areas where Ontario’s public health units work to support choices for healthy living include:
- healthy eating
- food safety
- hand washing
- active living
Making choices to improve your health will:
- make you feel better
- reduce stress
- prevent diseases
Eating well is one of the most important things you can do to keep you and your family healthy. It can help protect you from heart disease and stroke. It can lower your risk of type 2 diabetes and some kinds of cancer. It can also stop bone loss as you age.
Programs and resources to help people in the province eat healthy include:
- EatRight Ontario
- Northern Fruit and Vegetable Program
This free service can help you eat and cook in a healthier way.
- call a dietitian toll-free at 1-877-510-510 – Option 2
- email a dietitian to get answers to your nutrition and healthy eating questions
- visit EatRight Ontario for:
- articles on food and nutrition
- meal planning advice
- healthy eating tips
Northern Fruit and Vegetable Program
This program brings healthy, nutritious food to elementary and intermediate school students in the districts of Algoma, Porcupine and Sudbury. The Ontario Fruit and Vegetable Growers’ Association coordinates delivery of fruits and vegetables to students at least twice a week from January to June.
Algoma Public Health, Porcupine Health Unit and Sudbury and District Health Unit work with schools in their regions. The program reaches over 190 schools and approximately 37,000 students.
The goal is to teach children and their families the benefits that fruits and vegetables, healthy eating and physical activity have on their overall health and to encourage them to eat more of these healthy foods.
Tips for healthy eating
- use Canada’s Food Guide to Healthy Eating
- eat a variety of colourful vegetables and fruits
- eat whole grain products
- choose fat-free and low-fat dairy products
- choose lean meats like skinless chicken or turkey
- snack smart: choose dried fruit, carrot sticks, whole grain crackers
- use healthy cooking methods such as baking, broiling or steaming
- serve healthy portion sizes
- limit your alcohol intake
- start your own Healthy Weight Action Plan
Food safety in Ontario is shared by all levels of government — federal, provincial and municipal. There are three ministries responsible for food safety in the province:
- Agriculture and Food — dairy and meat inspection programs
- Health and Long Term Care — protection of public health and setting food safety standards
- Natural Resources — fish and plants harvested in Ontario
What causes food poisoning
You and your family can get food poisoning when you eat contaminated food. You can’t smell or see these toxins. But they multiply quickly and can make you sick.
Seniors, young children, pregnant women and people with weakened immune systems, are more likely to become sick.
Signs and symptoms of food poisoning
You may have food poisoning if you have some or all of these symptoms:
- upset stomach with nausea, vomiting, stomach cramps, stomach pain
Contaminated food can make you sick anywhere from hours to weeks after eating it. Most people get sick within a couple of days.
What to do if you think you have food poisoning
- seek medical care as soon as possible
- notify your local public health unit immediately
How to make a complaint about food safety
Contact your local health authorities for concerns about:
Tips to prevent food poisoning
- follow 4 steps to make sure you’re handling all the food you eat safely and to prevent illness read current food recall warnings
- handle and store food properly to prevent spoilage or contamination from bacteria
Washing your hands is important to keeping you and your family healthy. Follow these important tips:
- wash your hands often and carefully — at least 15 seconds for each part
- remove jewellery and keep nails short
People who are physically active live longer and healthier lives. They are less likely to develop heart disease and other chronic health problems. Regular physical activity leads to a better quality of life. And, it helps lower the cost of health care in the province.
Ontario’s public health units offer programs that can help you learn to eat healthier, be more active and prevent chronic diseases.
- walking is a great way to explore your neighbourhood — you can find new places to get active and have fun
- discover more than 330 provincial parks in Ontario
- take a walk on the Ontario trails
- find provincial recreation organizations that can help you pursue your favorite sport or activity
- see what programs are offered through local community and recreation centres
How much you should exercise
The Canadian Society for Exercise Physiology has set out physical activity guidelines that tell you how often you should exercise.
Originally Posted on: https://www.ontario.ca/page/healthy-choices
The flu (influenza) is a contagious virus that anyone can get. But there are several things you can do to protect yourself from catching it, or spreading it to others.
The flu shot is your best defense
The flu shot is:
- safe (including for kids and if you are pregnant or breastfeeding)
- available from your doctor or nurse practitioner, and at participating pharmacies and local public health units across the province
- proven to reduce the number of doctor visits, hospitalizations and deaths related to the flu
- different each year because the virus changes frequently – so you need to get it every fall
Flu season runs from late fall to early spring. Be sure to get your shot as soon as it is available because it takes two weeks to take effect.
Other tips to avoid getting – and spreading – the virus
Wash your hands often
- even after getting the flu shot, washing with soap and water for at least 15 seconds helps prevent the spread of the virus, which can live on your hands for up to 3 hours
- if soap and water are not available, use a hand sanitizer (gel or wipes) with at least 60% alcohol
Cover your mouth when you cough or sneeze
- use a tissue and throw it out rather than putting it in your pocket, on a desk or table
- if you don’t have a tissue, cough into your upper sleeve
Don’t touch your face
- the flu virus spreads when people with the flu cough, sneeze or talk and droplets enter your body through your eyes, nose or mouth
Stay at home when you’re sick
- viruses spread more easily in group settings, such as businesses, schools and nursing homes
Clean (and disinfect) surfaces and shared items
- viruses live on hard surfaces like countertops, door handles, computer keyboards and phones for up to 8 hours
Who is most at risk
Complications from the flu can include pneumonia, which is a serious illness. Flu causes about 12,200 hospitalizations and 3,500 deaths in Canada each year.
Some people are more vulnerable to complications or hospitalization from the flu:
- Babies under 6 months are too young to get the flu shot, but they’ll get some protection if their parent gets the flu shot while pregnant
- Children under five years of age because their immune systems are developing, and their airways are small and more easily blocked
- People over 65 years old, because their immune systems are weaker and they may have an underlying condition that increases their risk
- Pregnant people, because their immune system, heart and lungs change – especially later in pregnancy – and makes it harder to fight infection
- People with underlying health conditions, such as asthma, heart disease or diabetes
Symptoms typically appear 1 to 4 days after you’ve been exposed to the virus – but it’s contagious right away, so you can still catch it from someone who shows no symptoms yet.
Most otherwise-healthy people will recover within 7 to 10 days.
You may have caught the flu if you have:
- runny eyes
- stuffy nose
- sore throat
- muscle aches
- extreme weakness and tiredness
- loss of appetite
Some people may have diarrhea or vomit, though this is more common in children than adults
Flu vs. common cold
The symptoms of the flu and the common cold can be very similar but, unlike a case of the common cold, the flu can lead to serious health problems like pneumonia.
Use this chart to help determine if you have a cold or the flu.
|Fever||Rare||Common, high (102°F – 104°F or 39°C – 40°C). Starts suddenly, lasts 3 to 4 days. Not all people with flu|
|General aches and pains||Sometimes, mild||Common, often severe|
|Muscle aches||Sometimes, usually mild||Often, can be severe|
|Feeling tired and weak||Sometimes, mild||Common, may last 2 to 3 weeks or more|
|Fatigue (extreme tiredness)||Unusual||Common, starts early|
|Complications||Can lead to sinus congestion or earache||Can lead to pneumonia and respiratory failure, worsen a current chronic respiratory condition, be life-threatening|
|Chest discomfort and/or coughing||Sometimes, mild to moderate||Common, can become severe|
If you get the flu
Be sure to:
- stay home and get plenty of rest
- drink lots of fluids
- avoid caffeine
- speak to your doctor or nurse practitioner about over-the-counter medications that can help you feel better (basic pain or fever relievers), but do not give acetylsalicylic acid (ASA or Aspirin®) to children or teenagers under the age of 18
- treat muscle pain using a hot water bottle or heating pad — apply heat for short periods of time
- take a warm bath
- gargle with a glass of warm salt water or suck on hard candy or lozenges
- use spray or saline drops for a stuffy nose
- avoid alcohol and tobacco
Call your doctor or nurse practitioner if:
- you don’t start to feel better after a few days
- your symptoms get worse
- you are in a high-risk group and develop flu symptoms
Posted originally on: https://www.ontario.ca/page/flu-facts
Every year doctors recommend getting a flu shot to protect you from the influenza virus, but scientists might be closer to finding a universal vaccine. Can we cure the flu? How The Flu Shot Works – From the Discovery Channel
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