| Active Transportation |
| Active Transportation and Children |
| Did you know that children need at least 60 minutes of physical activity each day?
Finding ways to fit this in daily routine is hard for busy families. Active transportation (AT) is any human powered form of transportation such as walking or wheeling (like cycling). Making the choice to send your child to school on foot or by bike is a great way to be active. There are lots of benefits in the classroom for children that walk or cycle to school on a regular basis. Some of these benefits include:
- Improved concentration and better coping with stress.
- Being outside helps to prevent feelings of isolation and increases their social interactions.
- Walking and biking to school can also save you money and lead to fewer cars on the road.
- Allows children to get the recommended 60 minutes of physical activity each day
For more information please visit: ParentingInOttawa.ca/en/children/Active-Living-for-Children.aspx
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| Winter Walk Day |
| February celebrates Winter Walk Day. (Insert day of the week), (Insert Date) is #WinterWalkDay across Canada. It’s the perfect opportunity for parents and kids to get outside together and stretch those legs! Walk to and from school to improve physical and mental health, create a healthier environment, safer streets, make friends and have fun! Walking is the simplest form of exercise and helps kids get the 60 minutes of daily physical activity they need. It’s also a great cure for winter blues and helps students concentrate better in class.
Tips to keep children safe and warm during your walks this winter include:
- Wearing a hat that fully covers the ears
- Using a neck warmer instead of a scarf
- Layering clothing to ensure warmth
- Drinking warm fluids
- Bringing extra dry clothing to change into at school
For more information on how to protect yourself against cold weather in Ottawa, go to: OttawaPublicHealth.ca/en/public-health-topics/cold-weather-everyone.aspx
For WWD event resources, visit OntarioActiveSchoolTravel.ca/winter-walk-day . Schools that celebrate Winter Walk Day in February can register their event online and receive a Certificate of Recognition and enter a random draw for prizes. Share your #WWD20(insert year) stories and photos tagging @OntarioAST, with hashtags #WinterWalkDay, #Walk2School, #WWD20(insert year).
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| Dental |
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1) Did you know that you can get free dental screening for your child at Ottawa Public Health’s Neighbourhood Health & Wellness Hubs? Adults and seniors are welcome too! And the Healthy Smiles Ontario program offers free dental check-ups, tooth cleaning, and more for children aged 17 and under from low-income households.
Your child’s dental health is very important. Poor dental health can lead to cavities and gum disease as well as problems with speaking and chewing, bad breath, and lower self-esteem. Dental screening and regular check-ups can prevent these issues.
For more information, contact Ottawa Public Health:
Phone: 613-580-6744
Email: dentalhealth@ottawa.ca
Website: OttawaPublicHealth.ca/en/public-health-topics/access-to-dental-care.aspx
2) Ottawa Public Health supports children’s oral health in many ways such as screening children at school, Community Health Resource Centres and Public Health Dental Clinics. Dental screenings help identify oral health problems such as a dental abscess, infection and large visible cavities. Cavities can affect a child’s daily life both at home and at school. In fact, kids miss over 2 million days of school every year because of oral health problems. Cavities can affect your overall health by causing:
- Pain and infection
- Loss of sleep
- Poor concentration
- Problems speaking and learning
- Difficulty chewing
- Digestive problems
- Low self-esteem
- Bad breath
For more information about dental screenings and other dental health services call Ottawa Public Health at 613-580-6744, e-mail DentalHealth@ottawa.ca or visit OttawaPublicHealth.ca/en/public-health-topics/access-to-dental-care.aspx
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| Head Lice |
Facts about head lice:
- Head lice cannot jump or fly.
- Head lice are spread person to person by direct head to head contact.
- Head lice do not survive off the scalp.
- Head lice do not spread disease, and anyone can get them.
You should suspect head lice when you see:
- Constant head scratching.
- Scratch marks on or near the scalp.
- Nits (eggs) that are glued on the hair close to the scalp.
- Small bugs in parted hair.
Treat for head lice by following these steps:
- Check all close contacts. If one person in the family has lice, others can too.
- Tell the school, day-care, and children’s groups so parents can check their children’s hair. An untreated source can be reason to get lice again.
- Talk to a pharmacist so they can help you choose the right product.
- Give 2 treatments 7-10 days apart. Between treatments, daily nit removal is essential to get rid of head lice successfully. The first treatment will kill head lice but not all the eggs. The second treatment will kill the newly hatched lice missed with the first treatment before they are able to reproduce.
For more information contact Ottawa Public Health at 613-580-6744 or visit ParentingInOttawa.com/en/children/head-lice.asp and CaringForKids.cps.ca/handouts/head_lice |
| Helmet Safety |
Make a properly fitted helmet part of your bike riding experience. A helmet can help protect you and your family from serious injury! Tips about helmet safety:
- Make sure the helmet has been safety certified - look for the sticker on the inside of the helmet.
- Helmets must be replaced every five years and/or after a crash or hard hit - even if it looks undamaged.
- Never buy a used helmet.
- Do not place stickers on your helmet.
- Parents can set a good example to children by wearing a helmet.
- Remember, anyone under the age of 18 must wear a helmet – it’s the law.
Helmet Fitting:
- Put on the helmet so that it is not tilting backwards or forward. Then check the following:
Two fingers distance from helmet to eyebrow
V-shape straps around each ear
One finger between chin and fastened strap
For more information visit OttawaPublicHealth.ca/en/public-health-topics/helmet-safety.aspx?_mid_=18809 or contact Ottawa Public Health at 613-580-6744.
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| Immunization |
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1) Did you know that to attend school (grades 7 to 12), your child must have the following vaccines?
- Meningococcal
- Diphtheria, Tetanus, Pertussis (whooping cough), and Polio
- Mumps, Measles, and Rubella
- Varicella (chickenpox) for children born in 2010 or later
If you child gets a vaccine outside of school, like at a doctor’s office or walk-in clinic, you need to report it on Immunization Connect Ontario (ICON) or through the CANImmunize App
To view, update or print your child’s record at Ottawa Public Health, use the online tool: Immunization Connect Ontario (ICON).
Vaccines are an important part of healthy growth and development. Think of them the same way you would think of healthy eating, physical activity, or proper sleep. Vaccines undergo a comprehensive review of their safety, quality and efficacy (how well they work) before they are approved and can be used in Canada. After approval, vaccines are continually monitored through a “vaccine safety surveillance” to ensure their safety Diseases like tetanus, whooping cough and the flu are continually present in Canada. Other diseases are common in parts of the world with different immunization programs from Canada. Due to international travel these diseases can come to Canada. It is important for us to maintain high rates of immunization to keep them from infecting others and spreading. For more information on vaccine safety, please visit Parenting in Ottawa..
For more information on vaccines, contact Ottawa Public Health:
2) Vaccines are an important part of healthy growth and development. Think of them the same way you would think of healthy eating, physical activity, or proper sleep. Vaccines undergo a comprehensive review of their safety, quality and efficacy (how well they work) before they are approved and can be used in Canada. After approval, vaccines are continually monitored through a “vaccine safety surveillance” to ensure their safety.
Please visit CaringForKids.cps.ca/handouts/vaccine_safety to read more about vaccine safety or visit www.ParentingInOttawa.ca/Immunization.
3) To attend school, your child will need proof of vaccination, or a valid exemption, for the following diseases: Tetanus, Diphtheria, Polio, Mumps, Measles, Rubella, Meningococcal disease, Pertussis (whooping cough), Varicella (chickenpox) - required by children born in 2010 or later.
If your child has followed the current Publicly Funded Immunization Schedule for Ontario, they should be up-to-date for school attendance. This schedule can be found on your child’s yellow immunization record or at ParentingInOttawa.com/en/children/immunization.asp.
Make sure that all vaccines given to your child by your healthcare provider are reported to Ottawa Public Health. You can update your child’s immunization record online at ParentingInOttawa.ca/immunization.
For more information visit ParentingInOttawa.ca/immunization or contact Ottawa Public Health at 613-580-6744.
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| Mental Health |
| Anxiety |
Anxiety is when you don’t feel okay; you may feel afraid or worried. It is normal for kids to feel nervous when:
- It is their first day of school
- A test is coming up
- They have to talk to lots of people
- They go to crowded places
Sometimes kids have feelings of worry that are too much for them to handle. You may also feel like you cannot help your child on your own. If your child:
- Has constant or extreme worry
- Withdraws from activities
- Has difficulty sleeping
- Has physical complaints such as stomach-aches, headaches, and tiredness
These may be signs of a bigger problem. Anxiety can be handled, but if left alone, it can go on into the adult years. If you think your child has a problem coping with anxiety, there is help.
For more information, contact Ottawa Public Health at 613-580-6744 or visit: ParentingInOttawa.ca/en/children/Anxiety-and-Stress-in-Children.aspx, or Crossroads Children’s Centre at 613-723-1623, CrossroadsChildren.ca.
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| Body Image |
Positive body image and healthy self-esteem are important to a child’s self-esteem. Research shows healthy eating and being active can improve health regardless of weight changes. Weight is not always a good measure of health. Children look to adults as they develop their views about weight and body image. Parents can play a vital role in helping children feel good with their body, and to value and like themselves for who they are.What parents can do:
- Help children know people come in many shapes and sizes.
- Become aware of the messages and comments you send about your own body and other people’s bodies.
- Teach your child not to tease others about weight.
- Talk about how the media promotes an unrealistic body shape and size.
- Praise your child for their talents and skills. Focus on health rather than on appearance.
For more information contact Ottawa Public Health at 613-580-6744 or visit Parenting in Ottawa at ParentingInOttawa.com/en/children/body-image-and-self-esteem.asp |
| Kids and Mental Health |
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One in five children in Ontario needs support for mental health. Changes to your child’s mental health may not be obvious. Warning signs to look for:
- Mood swings and changes in eating habits.
- Headaches and sore stomach.
- Low energy and not sleeping well.
- Missing school and/or having trouble at school.
- Spending less time with friends and family.
- Wanting to be left alone.
- Feelings of anger and rage.
Remember:
- Listen to your child and trust your judgment.
- You are the best person to notice changes.
- Talk to your child’s teacher, he or she may have seen some changes too.
- It is okay to ask for help and to talk to your family doctor.
For more information on kids and mental health, please visit KidsMentalHealth.ca, Cheo.on.ca/en/CheoMentalHealth, or Ottawa Public Health at 613 580-6744, ParentingInOttawa.com/en/children/Mental-Health.asp
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| Resilience |
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One of the best ways to deal with stress and life’s challenges is to build your resilience. Being resilient means learning how to bounce back or deal positively with a hard time. It is the ability to handle everyday struggles, feelings, worries and stress. One of the best things you can learn when you are facing a challenge is how to make a positive out of a negative. Your mindset is your biggest tool. Being a positive thinker helps you move past a challenge easily. A positive thinker:
- Knows life is not perfect;
- Is realistic, but confident they can find an answer to their problem;
- Is able to handle a setback, not feel overwhelmed by it, but ready to try something new.
For more information contact Ottawa Public Health at 613-580-6744 or visit Parenting in Ottawa at ParentingInOttawa.ca/en/children/resiliency-in-children.aspx |
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| Nutrition |
| Energy Drinks |
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Energy drinks are beverages that claim to give you energy, make you more alert and improve your athletic abilities. They typically contain caffeine, taurine (an amino acid), vitamins, herbal ingredients and sugar or artificial sweeteners. Energy drinks can contain 70-95 mg of caffeine per 250 mL serving, which is almost the same amount found in three cans of cola.
Energy drinks are not the same as sports drinks, which are made to hydrate athletes. Energy drinks tend to be higher in sugar, which can make them harder to absorb during exercise. The higher amounts of sugar and caffeine can also leave you with an upset stomach. Drinking energy drinks during exercise can lead to dehydration. Water is the beverage of choice when it comes to staying hydrated throughout the day and during physical activity.
Read on to learn more about what’s in energy drinks and their safety: ParentingInOttawa.ca/en/youth/Healthy-Eating.aspx
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| Healthy Lunches |
It is always a good idea to pack a healthy lunch. This helps kids have energy to learn and grow. Here are some tips to pack a healthy lunch bag:
- Fruits and veggies should be a part of every lunch.
- Try some dips like hummus, cottage cheese, and yogurt.
- Select whole grain breads and crackers.
- Buy different types of cheese (cheddar, swiss) in different forms (cubes, strings, balls).
- Last night’s dinner can make a quick lunch for the next day.
- Pack water for hydration throughout the day.
- Use an insulated food jar for foods like soup, chili, stew and leftovers so they are still hot at lunch.
- Place a frozen ice pack or frozen water bottle beside the cold foods.
- Wash the lunch bag or box daily with warm soapy water.
For more information visit ParentingInOttawa.com/en/children/Healthy-Eating.asp or contact Ottawa Public Health at 613-580-6744. |
| Your Drink is Sweeter Than You Think |
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Most of the sugar in your day comes from what you drink. We think about sugar in the food we eat but many popular drinks can also have a lot of sugar.
Why you should care:
- Filling up on sugary drinks makes you less hungry for healthier foods.
- Children’s small tummies can fill up on sugar fast.
- Sugary drinks can cause tooth decay.
When choosing a drink:
- Water is the best choice.
- Most fruit drinks have no real fruit.
- Read labels and pick drinks with the least amount of sugar.
- If sugar is first in the ingredient list, then it is high in sugar.
- Kids are watching what you drink: your choice impacts theirs!
For more information contact, Telehealth Ontario at 1-866-797-0000, Unlock Food UnlockFood.ca/en/AboutUnlockFood.aspx or visit ParentingInOttawa.com/en/Hydration-For-Active-Kids-FAQ.asp or 613-580-6744.
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| Parenting in Ottawa |
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How can I help my child get ready to start school? When should I talk to my child about drugs? What can I do to help my child’s mental health?
Have questions? At Parenting in Ottawa, we have answers!
Check out the Parenting in Ottawa website, where you can find information on COVID-19. nutrition, mental health, language development, head lice, and more!
Still have questions? Call 613-PARENTS and speak with a Public Health Nurse or connect with one on Facebook. Visit a Parenting in Ottawa drop-in and speak with a Public Health Nurse in person! All services are offered in both French and English. For more information visit ParentingInOttawa.ca.
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| Puberty |
| Puberty usually starts between 8 and 16 years for girls and between 12 and 18 years for boys. It is important to know what physical, emotional and social changes your child is going through. It will help you answer their questions and better understand where your child is coming from.
Some changes that may occur during puberty:
- Mood changes – may feel moody, insecure (especially about the way they look), embarrassed or awkward
- More independent – may spend more time with friends or by themselves than with you
- Height and weight changes
- Sweat more and can develop body odour
With these new physical changes, personal hygiene becomes important including caring for our body, face and hair. For more information please visit: http://www.parentinginottawa.ca/en/youth/hygiene.aspx
Tips for talking to your child about puberty:
- Explain these changes are normal
- Be open and honest
- Listen
- Answer their questions
- Use proper terms for body parts
You do not need to be an expert. For more information contact Ottawa Public Health at 613-580-6744 or visit ParentingInOttawa.com/en/youth/puberty-and-sexual-health.asp and SexualityAndU.ca/.
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| Screen Time |
| Did you know that too much screen time does interfere with a healthy lifestyle? Using tablets, computers and playing video games are examples of screen time. Children may use screens for schoolwork and that’s okay. Time spent in front of a screen can not only affect your vision but also your ability to be better in school. Spending less time on your screen can improve self-confidence, improve fitness, maintain a healthy body weight, and have more fun with friends.
Children develop physical literacy by learning fundamental movements like running, jumping, throwing and catching. Learning how to do these movements well gives kids the skills and confidence to be physically active for life. Children who are physically active are healthier and happier.
Tips to help reduce screen time:
- Model healthy screen use, because your kids are watching you. Review your own media habits: Plan time for hobbies, outdoor play and activities.
- Be present and engaged when screens are used and, whenever possible, watch together and talk about the content.
- Make sure daily routines come first: face-to-face interactions, sleep, and physical activity.
- Avoid screens at least 1 hour before bedtime and keep recreational screens out of bedrooms.
For more information please visit:
ParentingInOttawa.ca/en/children/Physical-Activity-and-Play.aspx#5
CaringForKids.cps.ca/handouts/screen-time-and-digital-media
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| Sexual Health |
| Ottawa Public Health (OPH) offers free confidential STBBI (Sexually Transmitted &/or Blood Borne Infections) testing and treatment, low cost contraception and emergency contraception at all community clinics. A list of these clinics can be found at OttawaPublicHealth.ca/en/public-health-topics/sexual-health-clinic.aspx
OPH also offers free condoms and pregnancy tests. All testing is confidential, and a health card is not needed.
Check out SexItSmart.ca to learn about how to use condoms. Anyone can use their phone or postal code to find where there are free condoms nearby. There is also an order form to order a package of free condoms in the mail.
Check out Test and go OttawaPublicHealth.ca/en/public-health-services/test-and-go.aspx to learn more about sexual health resources. For more information contact Ottawa Public Health at 613-580-6744 or visit ParentingInOttawa.com/en/youth/puberty-and-sexual-health.asp.
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| Sleep |
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Did you know that Children 5-13 years old need 9 to 11 hours of quality uninterrupted sleep each night? Sleep is a basic need for everyone. Getting a good night’s sleep is vital for kids. It is needed to help them develop well and perform their best. Many kids are getting less than this. Signs that a child may not be getting enough sleep are:
- Short attention span
- Lacks interest and motivation
- Yawning frequently during the day
- Drowsy
- Hard time waking up in the morning
Most kids will resist bedtime, but parents should be firm. Here is what parents can do to help kids sleep longer and better:
- Have dinner and after school activities early in the evening
- No screens in the bedroom. This includes TV, computers, phones and games
- Bedrooms should be cool
- House should be quiet
- Have the same bedtime routine every night (bath, reading before bed or quiet time, lights out)
Parents can be great role models and get a good night’s sleep too.
For more information visit ParentingInOttawa.com/en/children/sleep.asp or contact Ottawa Public Health at 613-580-6744.
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| Substances |
| Alcohol |
Did you know that the human brain keeps growing into a person’s early 20s and alcohol can have a major toxic effect on brain cells? Alcohol use during the early and mid-teenage years can harm a growing brain and cause long term damage. The best advice to parents is to prevent teens from drinking or postpone the use of alcohol for as long as possible. Here are some tips that may help:
- Have fun as a family without alcohol use! This helps teens learn you do not need alcohol to have fun.
- Teens who feel loved and valued have a much better chance of avoiding problems with alcohol when they are older.
- Teens involved with activities that make them happy such as art, sports or drama, have a sense of belonging.
- Talk with your teen about alcohol or make sure there is another adult they can talk to.
- Be a role model by following Canada’s Low Risk Drinking Guidelines.
For more information contact Ottawa Public Health at 613-580-6744 or visit Parenting in Ottawa at ParentingInOttawa.ca/en/youth/alcohol-and-youth.aspx
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| Cannabis |
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Cannabis products can be eaten or drank. Edibles refer to food or drinks that contain active cannabinoids, which are the chemicals in cannabis. The two most common cannabinoids are THC (tetrahydrocannabinol) and CBD (cannabidiol).
The effects of edible cannabis take longer to feel and last longer than smoking or vaping. Effects can begin within 30 minutes to 2 hours, can begin to peak at 4 hours and last up to 12 hours or more.
If using edibles, keep cannabis products in its original packaging and in a locked place, that is out of reach and out of sight of children or pets.
Please visit: OttawaPublicHealth.ca/en/public-health-topics/know-your-responsibility-.aspx for information on how to use responsibly.
You are your child’s first line of defense against drugs. Start the conversation about drugs early, be open, and talk often. There is no perfect way to have the conversation. For tips, please visit: ParentingInOttawa.ca/en/youth/cannabis-and-marijuana.aspx
- After alcohol, cannabis is the most commonly used psychoactive substance (a drug that affects your mind) in Canada. Cannabis is now legal in Canada for people 19 years of age and older in Ontario. It remains illegal for those under 19 in Ontario. Youth under the age of 25 are at a higher risk when using cannabis. Here are a few things to know:
- The brain develops until the mid-twenties and using cannabis before age 25 can cause changes to the brain’s structure and function. These changes may permanently affect memory, concentration, intelligence, decision-making, judgement and problem solving.
- Early and frequent cannabis use as a teen can increase the likelihood of experiencing psychosis and schizophrenia, especially if there is already a family history.
- Cannabis is addictive. Using cannabis as a teen can increase the chance of becoming dependent.
- Please visit: ParentinginOttawa.ca/Cannabis for more information.
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| Tobacco |
| Did you know that tobacco smoke contains over 4,000 chemicals with more than 70 of them known to cause cancer? Tobacco is best known for three poisons: nicotine, tar, and carbon monoxide. Nicotine is the chemical that causes addiction. Tar is responsible for the biggest health risks, including many types of cancer. Carbon monoxide is a gas that forms from the process of burning known as combustion. This is what a smoker inhales and exhales as well as what burns at the end of a cigarette. Second Hand smoke therefore is very dangerous and there is no safe level.
Tips to protect your child from second hand smoke:
- Make your home and car smoke free.
- Make sure your kids and youth have the facts they need. Let them know what the effects of smoking are so they know what can happen if they smoke.
- Tell them about the immediate health effects of smoking. Smoking affects health right away, not just when you are older- youth may not get that part.
- Set the record straight. Not everyone smokes. Many youths think the rates of smoking are higher than they actually are. In Ottawa, the most recent information says that about 9% of students are current smokers.
As a parent, you can talk to your youth about smoking. Prevent them from starting to smoke or support them when they want to quit.
It is important to know that if you smoke, your teen may be more likely to smoke. One of the best things you can do to protect your teen from second-hand smoke or the temptation to smoke is to not smoke.
For more information please visit: ParentingInOttawa.ca/en/youth/tobacco.aspx
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| Vaping |
| Did you know that data from a recent Health Canada survey showed that 23% of students in grades 7-12 have tried an electronic cigarette? Vaping is the act of inhaling and exhaling a vapor produced by a battery-operated device that uses e-liquid (also called e-juice). E-liquids are available in hundreds of fruit and candy flavors.
Vaping products have many names such as electronic cigarette (e-cigarettes), vape pens, mods, JUUL and electronic nicotine delivery systems (ENDS). Vaping products are packaged to make them more appealing to youth.
Vaping is not harmless:
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It can increase your exposure to harmful chemicals
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It can lead to nicotine addiction
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The long-term consequences of vaping are unknown
The three most common reasons that youth report trying vapor products include curiosity, flavoring/taste and low perceived harm.
How can I talk to my teen about vaping?
For instance:
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| Sun Safety |
| Outdoor activities are a great way to be active. While you are outside having fun, make sure to take care of your skin.
Too much sun exposure can:
- Burn skin
- Damage eyes
- Cause wrinkles
- Make it hard for your body to fight germs that can make you sick
- Cause skin cancer
To protect yourself from harmful effects of the sun and still have fun remember your Sun Safety ABC’S:
Avoid the sun- seek shade under a tree or umbrella,
Block the sun’s rays; use a sunscreen of SPF 30 or more 20 minutes before going outside and don’t forget to re-apply every 2 hours,
Cover up with a hat, sunglasses and clothing,
Say something/tell others- about sun safety. Signs of too much sun are: your skin gets hot and red. You may also feel tired and thirsty.
For more information contact Ottawa Public Health at 613-580-6744 or visit Parenting in Ottawa at ParentingInOttawa.com/en/children/child-safety.asp
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