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

• Develop a relaxing bedtime routine away from screens.
• Reduce your alcohol intake for a more restful sleep.
• Sleep is affected by stimulants like tobacco and coffee. Reduce your use where you can.
• Avoid napping past 3pm.
• Short naps between 15-20 minutes are best because longer naps can leave you feeling groggy and can disrupt your night sleep.
• Check out this Sleep Hygiene article by Sleep Foundation.
• Check out the Steep and Sleep worksheet to create your own personalized daily routine!   

Websites for a Variety of Soft Music:

• soundcloud.com/user-184153790-776284528
• reverbnation.com/ctisouls 

• Work to get on and maintain a regular sleep schedule, even on the weekends. You can work to shift your schedule earlier by 15 minutes or 1-2 hours per day over a week.
• Understand your body clock and food intake and harness it by eating and exercising earlier in the day.
• Seek to take healthy naps, in the afternoon (before 3 pm), which are shorter in length (20-30 minutes).
• Help your body connect your bed as a place for sleep by only using it for sleep or sex and through stimulus control.
• Move your body throughout the day, eat well, and taking care of your general health. (See Nutrition and Fitness below, or General Health above).
• Avoid caffeine as it can negatively affect sleep (see the Caffeine section under Nutrition and Fitness). Nicotine as a stimulant can also increase sleep issues.

• Create a healthy sleep environment, conducive to optimal sleep conditions. This includes dim lights, a cool room (15-19°C), and reduced noise
• Create a relaxing bedtime routine based on what works for you and what you enjoy.
• Avoid blue lights coming from electronic devices that can be harmful to your sleep. Try cutting screen time before sleep, investing in a clock radio, putting your phone out of reach, and using blue light filters.
• Use different relaxation techniques either before bed or when having difficulties sleeping including, breathing exercises, exercise (see the Nutrition and Fitness section below), massage, meditation, visualization, progressive muscle relaxation, or autogenic relaxation.
• Manage your worry by writing down persistent thoughts, worries ,or to-do lists for the next day and consult workbooks on worrying if it’s a significant issue.
• Limit time spent awake in bed through stimulus control.
• Self-compassion is associated with better sleep! Remind yourself that you have been able to get through the day in the past, even when you have not had a good sleep.

• Seek to gradually adjust your sleep schedule with 2-3 hour shifts.
• Eat meals and snacks at the same time to promote regular body cycles and use light alarm clocks that mimic the sun.
• Try to keep three regular meals and avoid having your largest meal or any caffeine 3-4 hours before going to bed.
• Keep naps to 15-20 minutes to wake up during deep sleep stages or 90 to 100 minutes to complete a full cycle.
• Have a bedtime routine and tools for helping your body sleep, such as sleep masks, blackout curtains, ear plugs, white noise, and/or a cool room.

Screen time is defined as time spent using screens or devices such as phones, TVs, tablets, and other screens. Use of screen media by youth during the day, before bedtime, and access to screen devices in the bedroom at night is associated with later bedtime, shorter sleep duration, and poorer sleep quality. This is due to:

1. Replacement of sleep time by screen time.
2. Alertness due to screen lights
3. Stimulation due to media content.

In order to have a sleep-friendly screen behaviour, follow these tips:

• Maintain regular and consistent bedtime routine.
• Limit the exposure to digital media content and screens in the hour preceding bedtime.
• Try to keep screen devices out of your bedroom.
• If you have a screen device in your bedroom, turn it off for better sleep quality.
• Modify media content such as limiting scary or violent content.

Apps

• Bedtime: A function in the iOS clock application already installed on your iPhone or iPad to help you develop a sleep schedule.
• Calm: Beginners and experienced meditators can use this web-based tool and iOS/Android app to access daily meditations for reducing stress and anxiety, better sleep, managing emotions, and more.
• Sleepio: A sleep improvement app developed by a clinical research team made up of Cognitive Behavioural Therapy clinical psychologists and sleep researchers. Designed to improve your sleep using CBT techniques that address your thoughts, lifestyle, and sleep routine. Free with offers for in-app purchases. Available only on iOS .
• Sleep Cycle Alarm Clock: Uses your phone to analyze your sleep pattern and wake you up in your lightest sleep phase. Designed to make waking up easy and natural.  Free with offers for in-app purchases. Available on iOS and android.
• CBT-i Coach:  This iOS/Android app is for people who are engaged in Cognitive Behavioural Therapy for insomnia with a health provider, or who have experienced symptoms of insomnia and would like to improve their sleep habits.
• Rain Rain Sleep Sounds: A white noise app to help you use relaxing sounds to fall asleep.

Worksheets

• Try this sleep diary, or this sleep diary, to help you keep track of your sleep habits and see trends that could be improved.
• Try this self-help sleep guide to understand and manage your sleep issues, including tips and worksheets.

Websites

Consult these resources if you’ve got sleep on your mind:

• Algonquin College’s Sleep Unit and Stress Management Unit with resources on sleep and relaxation.
• This Guide to Healthy Sleep with all the information you could ever want, including sleep disorders and this mini-version of the guide.
• This Shift Worker’s Handbook with information on how to manage and cope with shift work.
• These relaxation strategies and resources to help you relax and get to sleep easier.
• These self-compassion guided meditations to help yourself bring kindness into your bedtime routine.
• This fact sheet if you’re looking for more information and tips to sleep well.
• This website for information on CBT-I for insomnia.

Ginger Honey Tea

Ginger has been used to treat inflammation for centuries, it can help with nausea and motion/morning sickness, and it may help to protect against heart disease through lower blood pressure and cholesterol. Honey is a rich source of antioxidants. These antioxidants also help protect against heart disease, blood pressure and cholesterol. Honey can be used as an effective cough suppressant.  

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Peppermint Tea

🌿 Peppermint Tea: Can aid in digestion, headache relief, sleep and breath freshness.

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Chamomile Tea

“Chamomile preparations are commonly used for many human ailments such as hay fever, inflammation, muscle spasms, menstrual disorders, insomnia, ulcers, wounds, gastrointestinal disorders, rheumatic pain, and hemorrhoids. Essential oils of chamomile are used extensively in cosmetics and aromatherapy.”
– from Chamomile: A herbal medicine of the past with a bright future.

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Hibiscus Tea

🌿 Hibiscus Tea: Good flavour and easy to make, you could drink it hot or cold. It a good source of antioxidants, could help in promoting your health by possibly lowering fats and blood pressure.

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Roobios Tea

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Sage Tea

🌿 Sage Tea is known to have calming properties that make it a delightful beverage to curl up with after a long day, and increase relaxation.

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Lemon Balm Tea

🌿 Lemon balm tea could help to relieve some stress, anxiety and may boost your sleep by easing insomnia and other sleep disorders.

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Rose Hip Tea

🌿 Rose Hip Tea is a herbal tea that helps to support a healthy immune system. It is rich in antioxidants, which help to fight ageing skin and helps protect against chronic conditions such as heart disease, cancer, and type 2 diabetes. (McGrane, 2019)

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Health Canada’s Food Guide helps you to plan healthy nutritious meals for your day. This includes vegetables, fruits, whole grains, and protein foods with a focus on consuming plant-based proteins regularly and making water your drink of choice. 

Canada’s Food Guide snapshot provides you with your suggested healthy plate. It’s available in different languages and comes with tips and considerations, such as: 

• Be mindful of your eating habits. Ask yourself simple questions about how you eat, what to eat, when to eat, and where to eat. Those questions help you to create a sense of awareness and encourage more healthy choices. This also helps in creating a positive eating pattern. 
• Cook more often. Stock your kitchen with healthy ingredients. Moreover, cook your meals in big batches and store meal-size portions in a freezer for weekdays. 
• Enjoy your food. Taste and smell food when you eat. Socialize and enjoy your food with others. It can also be more enjoyable if you add music in the background while you eat. 

Nutrition in Indigenous Populations
The Canada Food Guide took into consideration eating habits of Indigenous populations. Health Canada and Indigenous Services Canada are working with First Nations, Inuit, and Métis people to support the development of distinction-based healthy eating tools as part of the revision process. 

Wabano Centre – Health & Wellness page.  

Being mindful of what you eat includes reading food labels. Food labels have two main sections:

Nutrition Facts

What to look for under Nutrition Facts? (AHA, 2020)

• Serving size: Pay attention to serving size as it’s helpful to indicate the size of single serving and the total number of servings per package.
• Calories: Indicate calories per serving. This helps in estimating total calories if more than one serving is consumed. For example, if one serving (25g) has 100 calories and the whole package (100g) is consumed, then total calories taken in are 400 calories.
• Limit your intake of added sugar, saturated fat, sodium and avoid trans fat.
• Beneficial nutrients: Make sure your body gets enough much-needed nutrients like fibre, iron, magnesium, calcium and vitamins.

Notes to consider when reading Food Labels: Look for protein and healthy fats

• Daily value percentages in Food Labels are based on 2,000 calories/day diet. The required daily calorie intake varies from one person to another based on factors such as physical activity, age, and gender. Accordingly, daily diet intake could be more/less than 2,000 calories. Thus, it is recommended to look at these percentages only to get an idea of which nutrients are large and those that are not in each serving.
• Nutrition claims can sometimes be deceiving, so make your food choice based on reasonable factors.

List of Ingredients

All food ingredients are listed under this section. Ingredients are listed according to their weight from high to low content. Pay attention to top ingredients and limit/avoid your intake of bad nutrients such as hydrogenated fats and added sugars.  

Health Canada’s Interactive Nutrition Facts Table is a great tool to help read food labels and learn more about nutrients. 

How do you define a healthy recipe? Does a healthy diet mean low calories?

Healthy recipes vary in calories and ingredients. A low-calorie diet does not necessarily mean healthy food. Healthy food is rich with nutritious ingredients needed for our bodies to sustain our patterns of healthy living.

Here are a few tasty, nutritious meals and snacks that are easy to make, selected by the Health Promotion team.

Breakfast:

• Chocolate Peanut Butter Overnight Oats
• Peanut Butter Granola Bars

Lunch:

• Quinoa Tabbouleh Salad
• Easy Cold Pasta Salad

Dinner:

• Chicken with Brussel Sprouts
• Chicken Stir Fry

Here are a few healthier swap tips, as well as a list of ingredients you can swap in and out depending on what you’re making. Dive in! 

• Try roasting instead of frying: Oven baking can give you a crunchy taste yet is healthier than deep-frying. 
• Eat the rainbow: Enjoy food that is a variety of colours (naturally). “Eating the rainbow” is associated with health benefits. 
• Choose whole-grain options: Eating food high in fibre, such as whole grains, lowers your risk of developing cardiovascular disease and digestive illness, including type 2 diabetes, hypertension, and colon cancer. 
• Plant-based proteins: Choosing foods made from plant-based protein is a good way to eat healthy, delicious snacks. 

• Go fish: Choose fresh or frozen fish to get great sources of omega-3 fats. Try to avoid fried, battered, or breaded options and opt for canned fish with low to no added sodium. 
• Shake your salt habit: Use herbs as alternatives to added salt. Try dill, thyme, parsley and more to find what you enjoy.  

Learn more

Check out these helpful nutrition tools.

• This website includes information on nutrition and exam time energy boosters.
• This website includes tips for eating better, feeling better, and focusing better: the balanced way to increase your GPA.
• This website is for ways to practice mindful eating.
• This article demonstrates healthy foods and misconceptions.
• The Canada Food Guide fact sheets include a variety of healthy eating tips and recommendations.
• Telehealth Ontario offers access to free advice from a Registered Dietitian.

Watch the Video Below for Nutrition Tips

Caffeine 

Caffeine is a stimulant and works by tricking your body into thinking it’s not tiring and postponing fatigue. Moderate caffeine consumption may improve mental functioning and decrease fatigue. However, over-consumption of caffeine can cause irritability, headaches, low blood pressure and difficulty sleeping and can worsen mood disorders such as anxiety and depression. Caffeine effects vary based on size, weight, health, tolerance, quantity, and interactions with other drugs. You may want to cut back if you drink more than 400mg/day (~4 coffees). 

Cutting Down on Caffeine 

• Understand the signs of caffeine addiction, such as cravings, tolerance, withdrawal, and a negative impact on daily life. 
• Know the benefits to cut down or quit, including less anxiety, better sleep, fewer headaches, financial savings, healthier, and whiter teeth, etc. 
• Try coffee alternatives: chai, green, and rooibos tea, cacao, chicory root, and golden milk.  
• Gradually reduce caffeine consumption and substitute beverages to lessen the effects of withdrawal. 
• Know the challenges associated with cutting back on caffeine such as withdrawal, cravings, stress, and mood changes. Please use stress management guides and relaxation techniques when needed.

Check out a range of fitness tips and tools to help you live a healthy lifestyle.

Watch the Video Below for Fitness Tips

Learn more

Health Services offers:

• Psychiatric services through a Psychiatry Clinic, in partnership with The Royal. To access the Psychiatry Clinic, you must first meet with a physician by booking an appointment with the reception team at 613.727.4723 ext. 7222
• A Mental Health Nurse to provide support to students who are struggling with mental health issues. Referrals to the Mental Health Nurse are provided by Health Services, Counselling Services, and the Centre for Accessible Learning. If you have questions on how to access this service, contact us at 613.727.4723 ext. 7222

Algonquin College offers a variety of on-campus mental health services, including:

• Counselling Services
• Crisis Support Resources
• Project Lighthouse (Sexual Violence Prevention and Support)
• The AC Purple Couch (Peer Support)
• Spiritual Services
• Umbrella Project (Substance Use Support)
• Web-Based Self-Help Tools

Please note, many of these on-campus services are currently operating remotely and can provide virtual appointments.

Are you looking for mental health support or information about mental health issues? Check out these resources:

• Wellness Together Canada: Recognizing the significant strain that COVID-19 has placed on individuals and families across the country, this tool provides free online resources, tools, apps and connections to trained volunteers and qualified mental health professionals when needed.
• Good2TalkOntario: Provides confidential support services for post-secondary students in Ontario and Nova Scotia.

About Dr. Susan Farrell, PhD, C.Psych, CHE

Dr. Farrell is the Vice President of Patient Care Services and Community Mental Health at The Royal Ottawa Health Care Group. She is delighted to oversee The Royal’s Telemedicine program that enjoys its innovative partnership with Algonquin College and now provides virtual mental health education to colleges across Ontario.

For the previous decade, Dr Farrell was the inaugural Clinical Director of the Community Mental Health Program at the Royal, supporting the provision of care in the community. Dr. Farrell is a licensed Clinical Psychologist in Ontario and Nunavut. For almost two decades, her clinical work, research, teaching and advocacy have been focused on improving care for persons with mental illness and dual diagnosis within community-based models. She is an Associate Professor in the Faculty of Medicine and a Clinical Professor in the School of Psychology at the University of Ottawa. Dr. Farrell completed her graduate studies at Acadia University and the University of Ottawa and did her residency at the University of Manitoba, specifically selected for rotations in rural and northern communities (including delivering care through telemedicine).

Dr. Farrell is a Certified Health Executive with the Canadian College of Health Leaders. In 2018, she was awarded the Excellence in Training award from the Canadian Council of Professional Psychology Programs and was made a Fellow of the Canadian Psychological Association for her national contributions to Psychology and society.

Susan is an active community volunteer across many social justice, education, mental health and youth initiatives. In her spare time she is an avid traveller (pre-COVID), an experimental cook, and a proud mom who is learning to embrace downhill skiing and camping in order to keep up with her adventurous adolescents!

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Presented by Health Services and The Royal Ottawa

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