Cold and Flu

Please include the Health and Wellness Quick Tips: Cold and Flu video (link here: Health and Wellness Quick Tips: Cold and Flu

Differentiating between a cold and the flu can be challenging. Although many of the symptoms are the same, the flu symptoms tend to be more severe. See below for details.

Cold or flu? Know the difference.

In addition to spreading easily and quickly, you may transmit colds and the flu to others before you know you are sick. Therefore, practicing proper hand hygiene, sneeze and cough etiquette, and finally staying home when you are sick is so important.

Must you visit Health Services if you suspect you’ve contracted a cold or flu?

If you suspect you are ill. You may contact Health Services to confirm and determine the next steps to recover. Ensure you are registered with the clinic, then call our reception at (613) 727-4723 x7222 to book an appointment. Through a virtual or over-the-phone consultation, a healthcare professional will discuss your case and determine the appropriate course of action for you.

To Prevent the Spread of Microbes:

• Wash your hands regularly with soap and water for at least 20 seconds. If you do not have access to soap and water, use hand sanitizer (containing a minimum of 70% alcohol) for the same duration.
• Avoid touching your mouth or nose.
• Cough or sneeze into a tissue, the upper sleeve or elbow to avoid spraying microbes around you and transmitting the illness to others.
• Stay at home if you are sick.
• Get immunized.

Hand Hygiene

When performed correctly, hand hygiene is one of the most effective ways to prevent the spread of communicable diseases and infections. For more information, please visit the Ottawa Public Health website below.

Cough and Sneeze Etiquette

Microbes causing influenza, cold viruses, and even whooping cough are spread by coughing or sneezing. When you cough or sneeze on your hands, your hands carry and spread these germs. How can this be prevented?

• Cover your mouth and nose with a tissue when you cough or sneeze. Put your used tissue in the garbage.
• If you don’t have a tissue, cough or sneeze into your upper sleeve or elbow, not your hands.
• Wash your hands often with soap and warm water for at least 20 seconds. Hand sanitizer containing alcohol (minimum 70% alcohol) can be used if soap and water are not available.

Antimicrobial Use and Resistance

Using antimicrobials (antibiotics, antivirals and antifungals) wisely is an important element of global health. Antibiotics are medications used to treat bacterial infections, not viruses. If you have a viral infection, such as the cold or the flu, antibiotics will not kill the virus, nor help you feel better and recover faster. Each time antibiotics are used improperly, you increase the risk of developing medicine-resistant bacteria. Therefore, it is critically important to take antibiotics only when necessary.

Mouth Gargle for Sore Throat

A saltwater gargle is a fantastic method to treat a sore throat. Follow the steps below for the proper technique.

6-step salt-water gargle instructions sheet.

Flu Immunization

Flu immunizations (ie. Flu shot) helps your immune system respond quickly and effectively fight the illness if you are exposed to the virus. Therefore, the flu shot reduces your chances of contracting the flu and transmitting it to others. If you happen to still get sick, you may experience fewer symptoms and recover faster, if vaccinated.

Unfortunately, the influenza virus slightly changed every year. Therefore, its beneficial to be vaccinated annually. At the beginning of the flu season, (typically October-November), you may book an appointment at Health Services, visit a public health clinic, or your local pharmacy to receive a free flu shot. To learn more please click here.

Resources

Ottawa Public Health – Stop the Spread of Germs.

Flu Awareness Resources from the Government of Canada

The Flu Ontario

Influenza Fact Sheet

Flu Sheets from Public Health Ontario

Antibiotic Resistance from the Government of Canada

Flu and COVID 19 symptoms similarities and differences

What’s normal for breasts? What’s a vaginal self-exam? Get important and insightful health information regarding breast, vaginal, and vulva health in this section.

Breast Health

• Knowing what your breasts look and feel like can help you recognize when something is suddenly different. Be sure to do a breast self-exam. The best time to perform a self-exam is usually the week after your period ends.
• It’s completely normal for your breasts to be different sizes, hang differently, have hair, and feel tender before and during your period, they’re beautiful and unique!
• Tell your doctor if you do notice unusual changes to your breasts.
• Know your risk for breast cancer by talking to your doctor about things that may put you at higher risk for the disease, including family history and neglecting physical activity.
• Your risk for breast cancer goes up as you get older. In Ontario, it is recommend getting mammograms every 2 years for women 50 to 75, starting earlier for those who are more at risk.

Vaginal and Vulva Health

• Did you know a vaginal self-exam can be just as important as regular breast self-exams? It can help you find unusual changes earlier than if you waited for a checkup and you could start treatment sooner.
• Tell your doctor if you notice anything unusual such as:
  • Changes in the color, odor or amount of discharge (discharge generally varies in odor and colour from clear to a milky white based on your cycle)
  • Vaginal redness, itching, or bumps
  • Vaginal bleeding in between periods, sex, or menopause
  • Pain during intercourse or urination
• A pelvic exam, completed annually, and a pap test, completed every three years starting at the age 21, ensure vaginal health through checking for STIs, cysts, early-stage cancer, and other health problems.
• Common vaginal infections include bacterial vaginosis and yeast infections (75% of people with vaginas will have at least one in their lifetime).

Menstruation

• Know your options when it comes to menstruation, including tampons, pads, and cups.
• PMS or premenstrual syndrome is a group of changes that come one to two weeks before your period and can affect you physically, emotionally, or behaviourally.
• You can lessen the impacts of PMS and period cramps through heat therapy, exercise, pain relivers, certain hormonal birth controls, and rest, although see a doctor if severe. (See the Nutrition and Fitness section on the Pillars of Health for Student Life page).
• Practice good tampon hygiene by changing your tampon every 4 to 6 hours depending on flow, using pads on light flow days, and washing your hands frequently.

Tips for Vaginal Health

• Always urinate after sexual intercourse and use barriers to prevent STIs.
• Wear cotton underwear and looser-fitting clothing.
• Avoid irritants such as douching, deodorant sprays, synthetic/deodorized tampons, harsh perfumed soaps, and bubble baths.
• Use 100% cotton, unbleached tampons or pads.
• Always wipe from front to back (away from the vagina) to prevent the spread of bacteria.
• Be sure to meet your nutrition needs and exercise regularly (see the Nutrition and Fitness section on the Pillars of Health for Student Life page).

Resources

• This website has information on your period, bacterial vaginosis, and yeast infections.
• This guide or this guide has info on your health including breast, vaginal, uterine, and ovarian health.
• This website has info about menopause.

Tips for managing your penile and testicular health.

• Monthly penile and testicular self-exams can help you find unusual changes earlier than if you waited for a checkup and you could start treatment sooner.
• Know that all penises are unique, there is no such thing as bad shapes or sizes as they all have their own advantages.
• Tell your doctor if you notice anything unusual.
• Know your risk for testicular cancer, including being of age 15-35, tall, white, and having a family history of testicular cancer.
• Common penile infections include balanitis, largely caused by improper hygiene and yeast infections.
• Practice good hygiene by using unscented soap and water, while ensuring to clean under the foreskin if you are uncircumcised.

Additional Health Resources

• This guide and this guide have info on health including articles on fitness, sexual health, and health conditions.
• This article to take a proactive approach by following these basic health tips.
• These resources for information on your body, sex vs. gender, self-image, and body modification.
• These resources on health from the Canadian Men’s Health Foundation and Health Link BC.
• Movember and HeadUpGuys for more information and resources on physical and mental health.
• Men & Healing, an Ottawa-based organization that offers individual and group work on mental health.

What should you know about keeping your body in tip top shape?

• Be sure to find a doctor and see them regularly, even if you are feeling well. Don’t ignore things, as some people are notorious for avoiding the doctor and ignoring unusual changes.
• Know the signs that you or someone you love may be struggling with mental illness. (See the Mental Health Resources section below.)
• Seek to reduce your risk for heart disease, as it is one of the leading causes of death.
• Healthy bodies come in all shapes and sizes. Meeting your nutrition needs and getting regular exercise are important (see the Nutrition and Fitness sections below), but so is developing a healthy body image.
• Practise relaxation techniques and stress management to minimize health effects of high stress.
• If you are sexually active, decrease your risk of STIs by using condoms, dental dams, or other barriers (order here) and learning about common STDs/STIs (see the Sexual Health section below).
• Be sure to get enough sleep to reap the benefits and lessen your risk of health issues (see the Sleep Hygiene section below).
• Seek to reduce harms associated with alcohol and nicotine intake (see the Drug and Alcohol Use section below).

Algonquin College’s Health Services provides a Positive Space for 2SLGBTQ+ communities, including staff who are trained and experienced with working with 2SLGBTQ+ health issues.

What to Know About 2SLGBTQ+ Health

• Paps are for anyone who has a cervix, including lesbian, bisexual, queer, gay, any other women who have sex with women, trans men or non-binary folks. If you’ve ever been sexually active, and have a cervix, you need a pap test.
• If you are sexually active, decrease your risk of STIs by using condoms, dental dams or other barriers (order here) and learning about common STDs/STIs (see the Sexual Health section below).
• Cancer screening rates are low among LGBTQ communities. Screening can stop cancer before it starts or if found, treat it early so that intervention works.
• Know the signs that you or someone you love may be struggling with mental illness. Trans men, Trans women, lesbians, bisexuals and gays/MSMs experience higher rates of depression, anxiety, and suicide than the general population. (See the Mental Health Resources section below.)
• Alcohol and drug use are sometimes used to cope with transphobia, biphobia, homophobia, discrimination, and depression. (See the Drug and Alcohol Use section below.)
• LGBTQ communities smoke at a rate that are two to three times higher than the general population. LGBTQ friendly smoking reduction or quitting services are available here.
• Healthy bodies come in all shapes and sizes, meeting your nutrition needs and getting regular exercise are important, but so is developing a healthy body image. (See the Nutrition and Fitness section below.)

 Resources

• Algonquin College’s Positive Space Campaign, including on and off-campus resources.
• Rainbow Health Ontario’s website and their brochures on Trans Men Health, Trans Women Health, Lesbian Health, Gay Health and Bisexual Health as well as additional community resources on each of their brochures.
• Lesbian Gay BI Trans Youth Line 1-800-268-9688, including a chat and resources on their website.
• Rainbow Services at the Centre for Addiction and Mental Health, call 416.535.8501
• Trans Lifeline, 877-330-6366, a hotline offering emotional and financial support to trans people in crisis.
• This resource about body image.

What should you know about headaches and migraines? Check out this page for triggers, prevention, and tips for relief.

Headaches and Migraines

Nearly all headaches experienced by college students are tension-type headaches due to time spent in straining positions, temporary stress, fatigue, and anxiety.

What to Know About Tension-type Headaches

• Tension-type headaches can be either episodic (less than one day a month), frequent (1-14 days a month), or chronic (15+ days a month).
• Episodic type headaches can be treated with pain killers such as Tylenol. If ineffective, a warm pack on the neck or a small dose of caffeine may also relieve the headache.
• Frequent/chronic type headaches should be seen by a health professional for diagnosis/treatment.
• Symptoms:
  • A dull, aching, and non-pulsating pain on both sides of the head
  • Head, neck, and shoulder muscle tenderness
  • Pain that occurs in the forehead, temples, or the back of the neck
• Triggers:
  • Stress and/or anxiety
  • Fatigue
  • Changes in sleep patterns
  • Skipping meals
  • Alcohol consumption
  • Anger and/or depression
  • Eye, neck, or back strain

Tips for Headache Prevention

• Combat the impacts of bad posture by engaging in good posture, physiotherapy exercises, taking frequent study breaks, and considering ergonomic chairs or exercise balls (try using one twice a day for 30 minutes).
• Fight eyestrain and the impacts of screen time by taking eye breaks every 20 minutes and considering anti-glare screens/blue light filters.
• Be sure to have caffeine and alcohol in moderation while ensuring non-drinking days and hydrating well with water to lessen headaches.
• Stay hydrated, maintain regular sleep, and eat every 3-4 waking hours (see the Sleep and Nutrition and Fitness sections on the Pillars of Health for Student Life page).

Tips for Headache Relief

• Ease muscle tension by applying heat from a heating pad, warm compress, or hot shower/bath. Massages focusing on the temples, neck, scalp and shoulders can also relieve muscle tension.
• Applying peppermint oil or tiger balm along the forehead, temples, or nose as well as taking ginger through tea, a supplement, or otherwise may help with pain.
• Ease pressure on your scalp or head by loosening your ponytail, hat, or headband and avoid chewing any sticky or crunchy foods.
• Avoid bright lights as they can worsen a headache. You can dim the lights, cover windows, with blackout curtains, wear sunglasses, and consider a blue light filter/anti-glare screen on your phone and laptop.
• Having a small dose of caffeine through tea or coffee may relieve a headache, but too much caffeine can cause coffee withdrawal and worsen headaches. Try to lessen caffeine intake if headaches are frequent.
• If needed, take medication in moderation, choosing liquid medication over pills for absorption.

Resources

• Check out this tension-type headaches article for information on symptoms, causes, prevention, and pain management. It advises using a tension headache diary, if needed, where you would note the date, the time, any warning signs or other symptoms, the location and intensity of the pain, what you were doing when the headache occurred, medications you’d taken, and food you had eaten. You could then share this information with your doctor.

Everyday Back Health

Back pain is one of the most common reasons people seek medical attention or miss work. Most people have experienced back pain at least once. Seek medical help if the pain interferes with your daily life, if it is affecting other parts of your body, or if it is chronic and/or severe.

How to Avoid Pain and Injury

• Strengthen your core muscles. Weight training, pilates, and yoga are all effective in strengthening these core muscles.
• Improve your posture. Good posture is important while sitting, standing, lounging, sleeping, driving, and exercising.
• Wear the right shoes. This can make all the difference in preventing back pain. A good shoe should fit well and support the arches of your foot.
• Use a suitable backpack to reduce back pain. Wear the bag evenly on your shoulders and use adjustable straps to ensure the back is sitting higher on your back.

Marketing team note: please include a call out here:

First consider if the materials can be moved without lifting. If it can, then proceed accordingly. If not, then do not attempt to lift by bending forward. Instead, bend your hips and knees to squat down to your load, keep it close to your body, and straighten your legs to lift. Avoid turning or twisting your body while lifting or holding a heavy object.

• Never lift a heavy object above shoulder level.

 Tips for Back Pain Relief

• Use heating or cooling techniques. Heat can reduce pain and stiffness, while ice can help reduce swelling.
• Foam rolling exercises can also relieve pain, tension, and tightness.
• Therapeutic massages can be helpful in relaxing aching muscles.
• Practice relaxation techniques and stress management to minimize health effects of high stress.

Resources

• Algonquin College’s Message Clinic
• Sleeping positions that reduces back pain and correct driving position.
• Ask Doctor Jo:
  • Back Pain Relief Exercises and Stretches
• Yoga with Adriene:
  • Yoga for Back Pain
  • Yoga For Neck, Shoulders, Upper Back