Food

Canada's Food Guide:
https://guide-alimentaire.canada.ca/fr/

Lactose intolerance:

https://www.chusj.org/CORPO/files/c6/c652d9b5-7b5e-40b2-9f92-8f231078013f.pdf

– Yuka   

https://play.google.com/store/apps/details?id=io.yuka.android
https://apps.apple.com/ca/app/yuka-food-cosmetic-scanner/id1092799236

Yuka scans food & cosmetic products to decipher their composition and assess their impact on health.

Faced with indecipherable labels, Yuka provides more transparency with a simple scan and allows you to consume in a more informed way.

Alzheimer's disease is a chronic neurodegenerative disease that destroys brain cells, causing memory and thinking skills to deteriorate over time. Neurocognitive disorders are characterized by a loss of mental faculties. In both cases, the illness reduces the person's ability to care for themselves independently.

It is strongly suggested to obtain support from health professionals. Several stakeholders can help depending on the context and the progression of the illness such as the nurse, the social worker, the doctor, etc.

The disease can impact both the affected person and their loved ones.

Alzheimer’s Society of Estrie: https://alzheimer.ca/estrie/en

Anxiety / Depression / Stress

Fortunately, mental disorders are becoming less and less taboo in society. However, it remains very important to talk about it when anxiety and/or depression is affecting your functioning.
Here are some resources and tools that could help you, in addition to care from health professionals.

Relive: https://relief.ca
Estrie suicide prevention center: https://www.jevi.qc.ca/

To bring to the doctor during your appointment:

Depression
PHQ-9 French
PHQ-9 English

Anxiety
GAD-7 French
GAD-7 English

-Petit bambou 

-RespiRelax+   

-Headspace     

Obstructive sleep apnea is a chronic respiratory disease characterized by complete cessations of breathing or a decrease in the flow of air breathed during sleep. Affected patients have a reduction in sleep quality.

To determine if you have sleep apnea, fill out the form in the link below and consult your doctor with it completed.

Sleep apnea form

Well done! Just getting information about quitting smoking indicates that you are in the right direction!

Surround yourself and seek help from professionals (nurses, pharmacists, etc.) to be more successful!

I STOP website: https://www.quebecsanstabac.ca/jarrete

Osteoarthritis

Osteoarthritis is a chronic condition characterized by gradual wear of cartilage and progressive damage to joint structures. Cartilage is a flexible and strong tissue that covers and protects the ends of bones.

There is currently no way to cure osteoarthritis. Treatment options help reduce risk, relieve pain, and improve function.

There is a common misconception that a sore joint needs rest. On the contrary, a lack of exercise can weaken muscles and increase pain and stiffness in joints.

One of the simplest and most effective treatments: MOVEMENT!

Light to moderate physical activity protects joints by strengthening muscles, increasing blood flow to the joint and promoting its natural regeneration.

The goal proposed to adults is 150 minutes of exercise per week, in sessions of 10 minutes or more (if you tolerate). A gradual increase is recommended.

Walking is an ideal exercise to start with given its accessibility and simplicity. Don’t hesitate to take breaks, if necessary, to save your strength and conserve your energy. Alternate your demanding or repetitive tasks with more relaxing activities.

Additional flexibility and strengthening exercises may be helpful.

You will find suitable exercises on the following site: www.arthrolink.com/fr/quotidien/conseils-pratiques/fiches-exercices.

For more information on osteoarthritis:

Arthritis Society of Canada: https://arthrite.ca/a-propos-de-l-arthrite/les-types-d-arthrite-de-a-a-z/types/arthrose

Document to print: Fichier PDF

High cholesterol, also called dyslipidemia, can increase your chances of suffering from cardiovascular disease such as heart attack or stroke. Heredity and poor lifestyle habits are the most common causes.

Understanding cholesterol: https://static.capsana.ca/corpo/pdf/sante_du_coeur/le_cholesterol_trop_c_est_trop-fr.pdf

How to eat well to limit my cholesterol: https://static.capsana.ca/corpo/pdf/sante_du_coeur/bien_manger_pour_controler_son_cholesterol-fr.pdf

There are several methods of contraception that meet different needs depending on the person.

Please weigh the pros and cons of each in your consideration. You can seek help from a professional to help you decide and make the best choice for you (pharmacist, clinical nurse, nurse practitioner).

Don’t forget to protect yourself against unwanted pregnancies AND STBBIs! THE condom remains the only contraception that protects against sexually transmitted infections.

Which contraception to choose: https://www.caseplanifie.ca/

SOS Pregnancy: https://sosgrossesse.ca/fr/prevention-et-contraception

Normally, tears are drained into the nose, through the nasolacrimal duct. Dacryostenosis is a partial or complete obstruction (blockage) that occurs in the tear ducts; this problem is present in approximately 20% of newborns. It is secondary to a delay in maturation of the lacrimal system.

Dacryostenosis_information for parents: Dépliant Dacryosténose

Eczema leaflet

The clinical nurses at your GMF are the specialists in this field! They will, surrounded by different professionals, monitor your illness from the start of the diagnosis.

Their interventions aim to raise awareness of the disease and its consequences as well as its treatments. They also aim to improve your lifestyle habits such as diet, physical exercise and achieving a healthy weight.

Understanding my diabetes: 

How to eat well to control my diabetes: 

Food in summary: 

All about diabetes: 

Diabetic Recipes: 

To support families and guide them in their decision on the need to consult a medical clinic, we direct you to the  self-care guides:

Pour la Gastroentérite:

https://www.quebec.ca/sante/problemes-de-sante/grippe-rhume-et-gastro/gastro-enterite

For Fever/Flu:

https://www.quebec.ca/sante/problemes-de-sante/a-z/coronavirus-2019/guide-autosoins-covid-19

https://publications.msss.gouv.qc.ca/msss/fichiers/2023/23-294-01F.pdf

For Laryngitis:

https://www.aucoeurdesvergers.com/_files/ugd/4823e5_d071f4f7b1044bd2ac93aec0033eab35.pdf

Epilepsy is a neurological disease characterized by seizures and will be diagnosed by a test called an electroencephalogram (EEG).

The disease has a significant impact on the affected person as well as their entire family. It can generate a lot of questions and anxiety.

Here are resources that can help you find the information and help you need.

Estrie Epilepsy website: 

Canadian Epilepsy Alliance website.

Insomnia is a problem that may seem very simple, but is actually very complex.
The problem of insomnia can have 1001 physical and psychological causes, can be occasional, regular, frequent, temporary or permanent…
You have a role to play in better controlling insomnia!
Healthy lifestyle habits and optimal sleep hygiene promote better sleep.
The doctor can, after trying several non-pharmacological options on your own, help you by prescribing medication.

Sleep hygiene:
https://fondationsommeil.com/les-10-bonnes-habitudes-adopter/
https://www.opiq.qc.ca/wp-content/uploads/2017/06/inhalo34.2_01_fichessommeil_adulte.pdf

Sleep Diary:
https://www.asebp.ca/sites/default/files/forms/Wellness_Activity_Journal_Du_Sommeil.pdf?cb=1632247566

Sleep Foundation:
https://fondationsommeil.com/

How sleep works (video):
https://www.youtube.com/watch?v=loLDI-pqXss

Hypertension is a very common disease in adults and can be easily controlled through healthy lifestyle habits and taking simple medications. In collaboration with the doctor, the clinical nurse is able to follow up with you.

Always bring your hypertension results home to an appointment with a doctor or nurse, regardless of the reason for the consultation.

Understanding HTA:
https://sqha2.hypertension.qc.ca/wp-content/uploads/2015/03/depliant_q_r.pdf

How to eat well to control high blood pressure
https://static.capsana.ca/corpo/pdf/sante_du_coeur/bien_manger_pour_controler_sa_tension_arterielle-fr.pdf

How to measure your blood pressure correctly
https://sqha2.hypertension.qc.ca/wp-content/uploads/2019/09/SQHA-Prise-en-charge-pression-arte%CC%81rielle.pdf

BP log to print
https://hypertension.ca/wp-content/uploads/2021/02/HTC_BP-Tear-Off-Log_FRE.pdf

Digital TA Journal
https://sqha2.hypertension.qc.ca/wp-content/uploads/2019/05/SQHA-GrilledemesuresPA-VersionNumerique-2019.pdf
Salt
https://sqha2.hypertension.qc.ca/wp-content/uploads/2019/04/3-De%C2%81pliantLESEL-24-04-19.pdf

Chronic obstructive pulmonary disease (COPD) is gradual and most of the time a direct consequence of active or former smoking. The most common symptoms are shortness of breath, cough and sputum.

Quebec Lung Association:
https://poumonquebec.ca/maladies/mpoc/

Living better with COPD:
https://www.livingwellwithcopd.com/fr/accueil.html

Treatment and pumps:
https://www.rqesr.ca/fra/outils-educatifs/outils-les-plus-utilises.asp

Parkinson's disease occurs progressively in adults. It is a chronic disease (which lasts over time) but which progresses at a pace which varies from one person to another.
The affected person and their family can be supported by different professionals throughout the illness such as the family doctor, the neurologist, the physiotherapist, the occupational therapist, the kinesiologist, the speech therapist.

Understanding Parkinson's Disease: https://www.parkinson.ca/fr/la-maladie/fr-understanding-parkinsons/

When an individual consults for migraines or headaches, the doctor will most of the time ask to eliminate the precipitating factors and the triggers for the headaches. To do this, get ahead and try to complete a Migraine Journal.
Consult the instructions before starting.
https://migrainetracker.ca/fr/ (mobile version)
https://migrainequebec.org/ressources/calendrier-de-la-migraine/ (pdf version)

Osteoporosis is a bone disease characterized by deterioration of bone tissue, causing thinner and more fragile bones. It increases the risk of fracture in the affected person.
It occurs more often in women, especially after menopause, but can also affect men.

Physical exercise, calcium and vitamin D are the 3 main recommendations to adopt to slow down bone loss.

-Calcium: at least 1200 mg per day
-vit D: at least 800 units per day

You can try to calculate your intake of these vitamins and minerals in your current diet using tools: https://osteoporosecanada.ca/calculez-votre-calcium/

If you find that your intake is insufficient, you can supplement with supplements.

Osteoporosis Canada:
https://osteoporosecanada.ca

Taking medication

It is essential to take the medication as prescribed and for the entire duration of treatment. The frequency and timing of taking it have an impact on its effectiveness.

Everyone forgets to take their medication sometimes. One of the best ways to avoid these forgetfulness is to associate taking it with a daily activity, for example brushing your teeth. There are also applications to facilitate monitoring (see below)

Do not hesitate to ask your pharmacist or nurse about your medications if necessary. When we understand how our medications work and the importance of taking them, we are more likely to be compliant with treatment.

Suggested application (download from Google Play or App Store):

Medisafe

https://play.google.com/store/apps/details?id=com.medisafe.android.client
https://apps.apple.com/us/app/medisafe-medication-management/id573916946

Gastric reflux is more often than not preventable by adopting certain eating and lifestyle habits:
1. Pay attention to what you eat. Identify the foods and drinks that give you heartburn and try to avoid them.
· Coffee
· Alcohol and soft drinks
· Fried Foods and Junk Food
· Spicy foods
· Garlic and Onion in large quantities
· Citrus fruits and citrus-based juices (oranges, grapefruit, etc.)
· Chocolate and Mint
· Foods with a high tomato content (tomato sauce, spaghetti sauce, etc.)
2. Pay attention to anti-inflammatories
3. Eat smaller meals and eat more slowly.
4. Avoid eating right before bed.
5. Raising your head to sleep using pillows or raising the head of the bed might also help.
6. Quit Smoking – According to research, smoking increases the risk of suffering from heartburn and acid reflux.
7. Lose weight – Research has shown that shedding a few extra pounds can ease stomach upset.
8. Wear loose clothing. Pressure caused by clothing that is too tight can make heartburn worse.

Medication treatment in conjunction with these habits may also be necessary to relieve gastric discomfort.

Traveling is pleasant when you are healthy and you stay that way!
Planning your trip according to the destination is essential to know the best health, safety and vaccination recommendations.
Here are some links that may help you.

Travel Health and Safety
https://voyage.gc.ca/voyager/sante-securite

Vaccination recommendations depending on your destination:
https://voyage.gc.ca/voyager/sante-securite/vaccins

Multiple sclerosis is an autoimmune disease of the central nervous system. It attacks the nerves of the brain, spinal cord and optic nerves. It is an incurable disease marked by successions of “flares” of symptoms and remissions.

For more information:
Société de la SEP: https://scleroseenplaques.ca/a-propos-de-la-sp/
Estrie Multiple Sclerosis Association: https://www.spestrie.ca/

Attention deficit disorder with or without hyperactivity is one of the most common disorders among young people. It can also be diagnosed in adulthood. It is characterized by persistent (and not temporary) difficulty in modulating attention. This all results in careless errors, difficulty maintaining sustained attention, resisting distractions, organizing, starting and finishing a task, etc.

For more information:
https://attentiondeficit-info.com/
https://www.coulditbeadhd.ca/fr/index.html

Questionnaire to complete for the INITIAL diagnosis:
Child:
https://www.caddra.ca/wp-content/uploads/WSRII-F_FRJuly-11-2022-1.pdf
And
https://www.caddra.ca/wp-content/uploads/WFIRS-P_FR.pdf

Adult:
https://www.caddra.ca/wp-content/uploads/WSRII-F_FRJuly-11-2022-1.pdf
And
https://www.caddra.ca/wp-content/uploads/WFIRS-S_FR.pdf

Questionnaire to complete for monitoring the disorder:
Enfant: https://www.caddra.ca/wp-content/uploads/SNAP_FR_July-11-2022.pdf
Adulte: https://www.caddra.ca/wp-content/uploads/ASRS_FR.pdf

Warts Leaflet

Benign paroxysmal positional vertigo (BPPV) is a common disorder causing short episodes of vertigo (false sensation of movement or dizziness) in response to changes in head position that stimulate the posterior semicircular canal of the inner ear.
• For a short time (usually less than a minute), people feel like they are spinning or that things around them are moving or turning when they move their head.
• They may also feel nauseous and vomit, and their eyes may move abnormally.
• Diagnosis is based on symptoms and the situations in which they occur as well as the results of a clinical examination.
• The Epley maneuver, performed once or twice, relieves symptoms in most people.
Right side Epley maneuver:
Epley left side maneuver:

PDF of the maneuver