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Advanced Care Planning is contemplation, discussion and documentation on the kind of health and personal care you would want in the future if you were unable to speak for yourself.

It means having discussions with family and friends, especially your Substitute Decision Maker (aka Power of Attorney) – the person who will speak for you if you cannot speak for yourself. 

Here's website to help: https://www.advancecareplanning.ca/ 

Anxiety resources for adults, youths and kids: 

Anxiety: Resources and References | CAMH

 moodgym - Interactive skills training for depression and anxiety 

 CBT-i Coach | VA Mobile 

How to use your inhaler:

https://www.lung.ca/lung-health/get-help/how-use-your-inhaler

Here's a link to the Big White Wall,  an anonymous community where members can support each other:  https://www.bigwhitewall.com/?lang=en-ca 

Free online resources:  http://www.camh.ca/en/health-info/mental-health-101 

Newly diagnosed? Here's great information:

https://www.diabetes.ca/about-diabetes/newly-diagnosed 

I also encourage to contact the Adult Diabetes Education Program.

Your HbA1C done every three months is an average of blood sugars and should be below 6.5 - 7 usually.

Target blood pressure is below 130/80 mmHg.

 Make sure that the device you are using or purchasing is “Recommended by Hypertension Canada”. These devices have been clinically validated to be accurate.

Hot to take Blood Pressure at Home:  BP how to measure at home.pdf 

• Do not smoke or drink caffeine 30 minutes before you plan to take your blood pressure.
• Rest quietly for 5 minutes before starting.
• Sit with your feet flat on the floor, with your back and arm supported. Keep your arm at heart level.
• Apply the blood pressure cuff on a bare arm.
• Measure it twice in the morning and twice in the evening for 7 days before your doctor’s appointment (or after a change in medication).
• Keep your readings in a log. Download a Blood Pressure Log (.pdf)
• Try not to speak while taking your measurement.

https://caringforkids.cps.ca/

 This site is developed by the Canadian Paediatric Society — the voice of more than 3,300 Canadian paediatricians—you can be sure the information is reliable. 

Navigate to information for pregnancy, newborn care, nutrition, growth and development, vaccination etc.

 Osteoporosis is a disease in which the density and  quality of bone are reduced. As bones become more porous and fragile,  the risk of fracture is greatly increased. The loss of bone occurs  silently and progressively. Often there are no symptoms until the first  fracture occurs. 

Fracture Prevention 2023 guidelines

Exercise

We recommend balance and functional training ≥ twice weekly to reduce the risk of falls.

Increase difficulty, pace, frequency, volume (sets, reps) or resistance over time. Balance exercises challenge aspects of balance, such as:

• Shifting body weight to the limits of stability,

• Reacting to things that upset one’s balance (e.g., catching and throwing a ball),

• Maintaining balance while moving (e.g., Tai chi, heel raises, agility training), and

• Reducing base of support (e.g., standing on one foot).

 Many resistance training exercises would be considered functional exercises.

Functional exercises improve ability to perform everyday tasks, or do activities for fun or fitness (e.g., chair stands for sit-to-stand ability, stair-climbing to train for hiking).

We suggest progressive resistance training ≥ twice weekly, including exercises targeting abdominal and back extensor muscles.

 Resistance training involves exercises in which major muscle groups (e.g., upper and lower extremities, chest, shoulders, back) work against resistance (e.g., squats, lunges and push-ups). Increase volume (e.g., sets, reps, weight), frequency or difficulty to achieve progressive overload. 

We suggest that people who want to participate in other activities (e.g., walking, impact exercise, yoga, Pilates) for enjoyment or other benefits be encouraged to do them, if they can be done safely or modified for safety. Other activities should be encouraged in addition to, but not instead of, balance, functional and resistance training.

Handout:  OC-23-103_TFTF_pg1_final 

Calcium

For people who meet the recommended dietary allowance for calcium with a variety of calcium-rich foods, we suggest no supplementation to prevent fractures.

Health Canada’s recommended dietary allowance for calcium is 1000 mg/d (males aged 51–70 yr) and 1200 mg/d (females > 50 yr and males > 70 yr).

You can use the online "Calcium Calculator" from Osteoprosis Canada to determine your intake: 

https://osteoporosis.ca/calcium-calculator/

If any trouble, do a Google search for Calcium Calculator

Vitamin D

Health Canada recommends adults older than 50 yr take a vitamin D supplement of 400 IU daily, in addition to consuming vitamin D–rich foods

For people at risk of vitamin D deficiency, additional supplemental vitamin D should be provided.

 Sleepwell | It's no dream. Sleep well without sleeping pills. (mysleepwell.ca)