Health Resources

**NEW** List of hundreds of verified discounts persons with disabilities in Canada: https://dealhack.ca/blog/canadian-disability-discounts-guide

**NEW** AbilitiCBT is suitable for anyone age 16 or older. AbilitiCBT programs include anxiety, depression, anxiety related to a pandemic, pain management and insomnia. https://myicbt.com

**NEW** Peer support groups – pay what you can. Accessibility, affordability, creating a sense of community, and knowing that you are not alone. 25 different groups. https://www.paywhatyoucanpeersupport.com

General health resources in Ottawa: www.champlainhealthline.ca

Prevention in Hand: New one-stop, user-friendly website and mobile app, empowering Canadians to take control of their health: www.preventioninhand.com

Abuse & Sexual Assault

The Ottawa Hospital: Sexual Assault and Partner Abuse Care Program

www.ottawahospital.on.ca

Assaulted Women’s Helpline www.awhl.org 1-866-863-0511

Ottawa Rape Crisis Centre www.orcc.net 613-562-2333

The Sexual Assault Support Centre of Ottawa

www.sascottawa.com

Addiction

**NEW** Breaking Free from Substance Use: Evidence-based wellbeing and recovery support program  www.breakingfreeonline.ca For more information: https://youtu.be/qNZFiM05tHk

Looking for support for your mental health or substance use/addiction? Navigating the complex and sometimes confusing healthcare system can be challenging. We can help https://www.accessmha.ca

Ottawa Addictions Access and Referral Services www.saato.ca

Ottawa Addictions Resources ottawa.cmha.ca

ADHD

“Taking Charge of Adult ADHD” by Russell A. Barkley
Info re: ADHD symptoms, treatment options, and compensatory strategies for attentional and executive challenges.

“Mastering Your ADHD. A Cognitive Behavioural Approach” by Safran et al

totallyadd.com

Breastfeeding

** NEW ** East End breast feeding and baby support: www.ottawapublichealth.ca/

New service available in Orléans in collaboration with the Orléans-Cumberland Community Resources Centre that allows babies to be weighed on an accurate scale. Ottawa Public Health is increasing in-person breastfeeding support by certified lactation consultants (IBCLC), now 3 days a week, by appointment. Appointments are booked through the Baby Help Line 613-580-2424, ext. 23774.

International Breast Feeding Centre with Dr.Jack Newman, Information Sheets for common breastfeeding questions and concerns: https://ibconline.ca/information-sheets/

www.ottawabreastfeeds.ca

Private Lactation Consultant Services (fee). www.ovlc.net

Laleche League Canada. www.lllc.ca

Cancer

Information on breast cancer screening: Experts discuss early breast cancer detection: www.youtube.com/ Information on breast density: https://densebreastscanada.ca/faq/

Drs. Jason Fung & Steven Tucker: Influencing Cancer outcomes through Diet, Exercise, Sleep & other lifestyle changes https://solving-healthcare-with-dr-kwadwo-kyeremanteng.simplecast.com Feb 17th podcast

Learn about your individual cancer risk www.mycanceriq.ca

Canadian Cancer Society www.cancer.ca

Learn about cancer screening and prevention – Cancer Care Ontario www.cancercare.on.ca

Canadian Breast Cancer Foundation www.cbcf.org

Concussion

Information for patients: www.sjhc.london.on.ca/regional-acquired-brain-injury-outpatient-program

Love Your Brain Yoga: Resources and Programs for patients with Traumatic Brain Injury and Concussion www.loveyourbrain.com/yoga/practice

Dementia

www.alzheimer.ca

Resources for patients and families, referral options for a dementia care coach https://dementiahelp.ca/

Dermatology

Canadian Dermatology Association information about common skin condition and approved products dermatology.ca/

Skin cancer self exam mobile app: UMSkinCheck

For patients with sensitive skin, eczema, dermatitis or rosacea – list of products with little chance of causing skin reactions www.producteliminationdiet.com

Diabetes

Podcast on continuous glucose monitoring https://solving-healthcare-with-dr-kwadwo-kyeremanteng.simplecast.com/episodes/optimizing-health-through-continuous-glucose-monitoring-with-kara-collier-director-of-nutrition-nutrisense

www.diabetes.ca

Diet for Diabetes www.cvtoolbox.com

Diabetes education programs http://www.diabeteseducation.ca

“Life in the Fasting Lane” and “The Obesity Code” by Dr. Jason Fung

Heart and Stroke

www.heartandstroke.com

www.cvtoolbox.com

www.ottawaheart.ca

Diet for High Cholesterol www.cvtoolbox.com

Diet for High Blood Pressure www.cvtoolbox.com

Immunizations

Routine Childhood Immunization Schedule for Ontario www.health.gov.on.ca

www.immunize.ca

Ministry of Health Info on Immunizations www.health.gov.on.ca/en/public/programs/immunization

Public Health Canada: Immunization Fact or Fiction www.phac-aspc.gc.ca

Insomnia

“Sink into sleep – A Step-by-Step Handbook for Insomnia” by Judith R. Davidson PhD

“No more sleepless nights” by Peter Hauri

“Say Goodnight to Insomnia” by Gregg Jacobs

Mindfulness and meditation apps: www.headspace.com, calm.com, tenpercent.com

CBT for insomnia:
https://mysleepwell.ca/cbti/
Dalhousie University

https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia

Intro to mindfulness:
https://www.mindful.org/meditation/mindfulness-getting-started/

Lung Disesae

www.on.lung.ca

www.lungs.ca

www.asthma.ca

Mental health

**NEW** Free mental health therapy (guided CBT) for Ontario residents: https://www.mindbeacon.com

**NEW** Schedule a free same-day or next-day phone or
video counselling session: 
https://www.counsellingconnect.org

**NEW** TeleCBT: OHIP-covered and private options for cognitive behavioural therapy https://app.telecbt.ca/booking/steps/matching/

**NEW** Virtual platform for Psychotherapy https://psychotherapymatters.com/

Brené Brown with Emily and Amelia Nagoski on Burnout and How to Complete the Stress Cycle:
https://brenebrown.com/podcast/brene-with-emily-and-amelia-nagoski-on-burnout-and-how-to-complete-the-stress-cycle/

Online self-help peer support forum that any Ontario patient can access for free. Anonymous peer support for depression, anxiety, etc & access to self-help resources and tools.  The forum is moderated by a trained therapist. www.bigwhitewall.com

Better Help online therapy – Making professional counseling accessible, affordable, convenient – so anyone who struggles with life’s challenges can get help, anytime, anywhere. www.betterhelp.com

Inkblot: Affordable, virtual mental health support https://inkblottherapy.com/

Mindshift App – to help relax, develop more helpful ways of thinking & identify active ways to take charge of anxiety www.anxietycanada.com/resources/mindshift-app

Healthy Mind App– Royal Ottawa Hospital problem solving tool to deal with emotions www.theroyal.ca/mental-health-centre/apps/healthymindsapp

Online self-help for Depression & Anxiety moodgym.com.au

Searchable Database of Community Resources and Supports
www.e-mentalhealth.ca

Mental Health Crisis Line
www.crisisline.ca
613-722-6914

Distress Centre – Ottawa and Region
www.dcottawa.on.ca/english/services/247-support/distress-line.html
613-238-3311

Ottawa psychologists http://ottawa-psychologists.org

“Mind Over Mood” by Dennis Greenberger and Christine A. Padesky

“Feeling Good: The New Mood Therapy” by David Burns

“The Anxiety and Worry Workbook – The Cognitive Behavioural Solution” – by David A. Clark and Aaron T. Beck

“The Anxiety and Phobia Workbook” by Edmund J. Bourne

“The Worry Cure: Seven Steps to Stop Worry from Stopping You” by Robert Leahy

“This is Depression” by Dr. Diane McIntosh

BounceBack: coaching program as a first step towards cognitive behaviour therapy, available by referral or patient self-referral

CBT through Royal Ottawa Hospital:  free, short-term, face-to-face Cognitive Behavioural Therapy (CBT) for adults experiencing depression, anxiety disorders, obsessive-compulsive disorder, and/or post-traumatic stress disorder (PTSD).

Mindfulness and Meditation

Meditation & Mindfulness www.headspace.com

Free app for sleep, anxiety and stress with more than 100k guided meditations https://insighttimer.com/en-ca

Kids’ mindfulness, focus and sleep https://www.ninjafocus.com

Men’s Health

Health strategies for men, for managing and preventing depression https://headsupguys.org

Nutrition

Canada’s Food Guide – https://food-guide.canada.ca/en/

Intermittent Fasting Information –thefastingmethod.com

Canadian Clinicians for Therapeutic Nutrition – Using nutrition to improve health & treat metabolic disease www.ccfortn.ca

Low carb and keto made simple www.dietdoctor.com

“Life in the Fasting Lane” and “The Obesity Code” by Dr. Jason Fung

Solving Healthcare podcast about Intermittent Fasting:
https://www.resourceoptimizationnetwork.com/solvinghealthcare
Feb 11th: Benefits of Intermittent fasting with Megan Ramos
Apr 30th: Jason Fung: Fasting Physiology, Why It Can Transform Healthcare, Impact on Immunity & More
Aug 18th: Dr. Ken Berry: Reversing Diabetes in Over 400 Patients…
Aug 8th: COVID-19: ICU Doc Loses 30 lbs to Reduce His Risk, with Dr. Tom

www.eatrightontario.ca (Speak with a Registered Dietician for Free at 1-877-510-5102)

Dieticians of Canada – Info on eating well + Search for a local Dietician www.unlockfood.ca

Ellyn Satter Institute resources for healthy eating www.ellynsatterinstitute.org

Low FODMAP Diet for Irritable Bowel Syndrome, information & app www.monashfodmap.com

Obesity

Individualized coaching from Registered Dietitians, Acceptance and Commitment Therapy (ACT) to explore your “why” and help you overcome barriers, and appropriate use of anti-obesity medications https://www.highmetabolicclinic.com

Food self-monitoring apps: my fitness pal, baritastic, carb manager, lose it, Ate

Obesity Canada resources: https://obesitycanada.ca/public-resources/

Osteoporosis

www.osteoporosis.ca

Calcium Calculator www.osteoporosis.ca/osteoporosis-and-you/nutrition/calculate-my-calcium/

Pain

TAPMI has developed these learning modules to help you:

  • Become knowledgeable about chronic pain
  • Focus on goals that are important to you
  • Minimize stress
  • Identify warning signs and avoid flare ups
  • Improve overall quality of life
  • Stay active to improve your pain levels
  • Pace your activities to reduce your risk of flare up
  • Practice daily relaxation techniques
  • Learn how to communicate with family, friends, and care providers
  • Improve your sleep so you can cope better with your pain

https://tapmipain.ca/patient/managing-my-pain/pain-u-online/#/

Exercise videos for back pain:
www.isaec.org/exercise-videos

Book on back pain: Dr. Stuart McGill “Back Mechanic: The step-by-step McGill Method to fix back pain”
www.backfitpro.com/books/back-mechanic-the-mcgill-method-to-fix-back-pain/

OHIP-funded physiotherapy – information and locations www.ontario.ca/page/get-physiotherapy

www.arthritis.ca

Simple exercises to manage knee pain from prolonged sitting: “Treat your own Knee” by Robin McKenzie

Information and resources on back pain http://backcarecanada.ca/

Information on safe opioid prescribing http://nationalpaincentre.mcmaster.ca

Living with chronic pain workshops http://www.livinghealthychamplain.ca

Palliative Care

KIDSgrief.ca – Talking with kids and teens about serious illness, dying and death

MyGrief.ca helps you to understand and work through your grief

Makingmywishesknown.ca Help with advance care planning

www.speakupontario.ca For Ontario specific information and tools to help you have important conversations about future health care decisions

www.advancecareplanning.ca Includes a workbook for people to go through and help brainstorm their wishes for end of life.

Parenting

Tips for soothing newborns: “Happiest baby on the block” by Harvey Karp

Tips for parenting toddlers: “How to talk so kids will listen, and listen so kids will talk” by Adele Faber & Elaine Mazlish

Tips for parenting and dealing with bullying: “Kids are worth it: Give your child the gift of inner discipline” by Barbara Coloroso

Tips for managing technology among kids: “The Tech Solution” by Dr. Shimi Kang

www.parentresource.ca

Directory of Resources for Parents www.incredibledirectory.ca

Ontario Early Years Centres ottawa.cioc.ca

Pediatrics

www.caringforkids.cps.ca

www.cheo.on.ca/en/HealthBitsAZ

What You Need to Know About Fever www.cheo.on.ca/en/treat-fever

Parents’ Lifelines of Eastern Ontario: Child and Youth Mental Health  www.pleo.on.ca

Pregnancy and prenatal care

www.themothersprogram.ca

Motherisk – Pregnancy and Breastfeeding Info www.motherisk.org. 1-877-439-2744 (Motherisk Helpline)

Seniors

Web-based series of free educational videos and other resources for caregivers, families, and patients coping with dementia igericare.healthhq.ca

Home and community care healthcareathome.ca/champlain/en/Getting-Care

Regional geriatric programs http://www.rgpeo.com

Sexual health 

Sexual health, contraception, sexually transmitted infections www.sexualityandu.ca

HPV facts http://hpvinfo.ca

Come as you are Co-operative –  online information and shop with anti-capitalist and feminist approach to sexual pleasure, health, and education www.comeasyouare.com/blogs/sex-information/learn-about-lube

Platform offering women a holistic approach to sexual health and wellness https://meetrosy.com

Smoking cessation

www.myquit.ca

www.smokershelpline.ca

Tinnitus

Sound options: affordable tinnitus treatments that have been clinically tested to help people manage their tinnitus http://soundoptions.ca

Tinnitracks: web application which allows you to filter your music in order to use it for a new tinnitus therapy
https://www.tinnitracks.com/en

Chronic tinnitus: What helps – and what doesn’t?
https://www.informedhealth.org/chronic-tinnitus-what-helps-and-what-doesnt.html

Travel health

Travel Health Info www.phac-aspc.gc.ca

Centres for Disease Control and Prevention – search by destination for health info for travellers wwwnc.cdc.gov/travel/destinations

Women’s health

www.womenshealthmatters.ca

www.menopauseandu.ca

Cervical cancer screening www.paptestinfo.ca

Youth mental health

** NEW ** 1call1click.ca A simple way for children, youth and families to access the right mental health and addiction care, at the right time.

Mightier- Online anxiety program for children, teaching calming skills through play, developed by Harvard & Boston Children’s Hospital www.mightier.com

Children’s mental health centre up to age 12 www.crossroadschildren.ca

Youth service bureau age 12-18  www.ysb.ca

Parent’s Lifeline of Eastern Ontario PLEO www.pleo.on.ca

Anxiety resources for youth – youth.anxietycanada.com

Healthy Mind App– Royal Ottawa Hospital problem solving tool to deal with emotions www.theroyal.ca/mental-health-centre/apps/healthymindsapp

Can download the writable version of the workbook “Dealing with Depression – Antidepressant Skills for Teens” at the link below:
https://psychhealthandsafety.org/dwd/