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Although we are all at risk for head injuries, young people tend to suffer more head traumas. Therefore, it is important to protect your head, at any age, for lifelong brain health.

Here are some important tips:

1. Wear an approved helmet when engaging in sporting activities such as skating, skiing, skateboarding, rollerblading and cycling. Set a good example and ensure that children in your care wear appropriate helmets.
2. Drive safely and always wear a seat belt to reduce injuries in an accident.
3. Prevent your risk of falls by:
   • removing tripping hazards in your home such as items on a staircase, small area rugs or shoes in a hallway
   • moving frequently used items so a chair or step ladder is not required to reach them
   • reviewing medications and dietary supplements (prescription and over-the-counter) with your doctor or pharmacist to avoid medications or combinations that may affect balance
   • improving lighting indoors and outside to improve visibility, especially around stairways, hallways and entrances
   • installing and using safety features like handrails on all stairs (interior and exterior) and grab bars in bathrooms
   • exercising to improve your strength, balance and flexibility

Note: Your abilities, health and interests should be taken into consideration when choosing brain healthy activities. If you have questions about your own situation, speak to your doctor or health care provider.

Source: Alzheimer Society of Canada

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Brain Health - Protect your head

Check out this video for more tips about protecting your head:

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Access the Video Transcript

Step 1: Pull up the video you want the transcript of on the YouTube app.

Step 2: Click on the arrow next to the description to bring up the video details.

Step 3: Scroll down and click 'Show Transcript.'

Being proactive about brain health is something we can all do. Protecting your head is an important piece of the puzzle in reducing your risk for Alzheimer's disease. Researchers have found that people who have experienced brain injuries, especially repeated concussions have a higher risk of developing Alzheimer's disease. 

Protecting your head at every age makes more sense than ever. 

Young people are at a greater risk for head traumas that can affect their brain health in the future. It is important to wear a helmet during activities like:

• Cycling
• Skiing
• Skateboarding or
• Rollerblading

For older people or a person living with dementia taking care to avoid a fall is key. Most head injuries in older people are caused by falls. Try...

• Taking the time to have a look for safety concerns around your own home. 
• Improving the lighting around your home
• Installing handrails for stairways. 
• Being diligent when using ladders and step stools.

Wearing a seatbelt is important at any age and exercising is a great way to improve your strength and balance which could also help avoid a fall. 

Research has made it clear how important it is to protect your head no matter your age for lifelong brain health. Consider sharing this information with friends and family and take some time to think about steps you could take in your home to avoid a fall.

Source: Alzheimer Society of Canada

,

Brain Health - Protect your head

Check out this video for more tips about protecting your head:

,

Accessing the Video Transcript

Step 1: Pull up the video you want the transcript of on the YouTube app.

Step 2: Click on the arrow next to the description to bring up the video details.

Step 3: Scroll down and click 'Show Transcript.

Eating Well with Canada's Food Guide is designed to help us make wise food choices by translating the science of healthy eating into a practical pattern of food choices that meet our need for nutrients, promote health and minimize the risk of nutrition-related diseases.

Learning more about Canada's Food Guide will help you and your family know how much food you need, what types of foods are better for you, and the importance of physical activity in your day.

Having the amount and type of food recommended and following the tips included in Canada's Food Guide will help:

• Meet your needs for vitamins, minerals and other nutrients.
• Reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis.
• Contribute to your overall health and vitality.

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Canada's Food Guide (English)

Click on this image to download and print a copy of Canada's Food Guide.

Download File,

Canada's Food Guide is also available in a number of formats and 10 additional languages. Click here to see more.

Source: Health Canada

Watch this video and listen to host Liana Shannon as she provides an overview of the key messages we'll explore in this session. She offers some early thoughts to get you started!

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Personal Reflection

• What key points stood out to you as you listened to the video?
• What are you already doing?
• What will you do differently?

At any time, you may scroll to the Search bar at the top of the page and type a specific question or topic.

Completing a personal action plan can greatly enhance your motivation and keep you focused on what you can confidently achieve.  It's important that you succeed!

Take some time to think about what you will do to protect your head and continue to maintain or improve your brain health.

Download and print a copy of the activity sheet My Personal Action Plan below.  Reflect on and answer the statements in both columns.  Then circle the number between 0 and 10 that represents your confidence level.

You may have printed this activity sheet after completing another session.  Feel free to use the one sheet to track all of your actions in one place as you move through this program.

If you rate your confidence below a 7, you might want to look at the barriers and consider reworking your action plan so that it's something you are confident that you can accomplish.  

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Personal Action Plan

Download File,

Congratulations!  You've successfully completed Session 4.

In this session you learned about the importance of being proactive in protecting your head at every age.  You explored some tips and strategies for preventing falls and learned about choosing and fitting a bicycle helmet.

Less than 20 per cent of reported bicycle injuries involve collisions with cars. Most occur in falls, or as a result of riders losing control. A bad fall can result from a skid, catching a wheel in a crack or even getting a shoelace caught in the chain.

In a spill, the forehead usually hits the ground first. Head injuries cause most bicycle-related deaths and can result in serious injury such as brain damage. Up to 88 per cent of serious head injuries could be prevented by wearing a helmet.

It is critical for you and your children to wear a bike helmet that fits properly and is certified by CSA International (http://www.csagroup.org/ca/en/home)

Insist that your children always wear a helmet when riding. (It goes without saying that parents must set an example by always wearing theirs when cycling.)

Remember, a helmet only works when you wear it!

(Source:  Canada Safety Council - http://canadasafetycouncil.org/home)

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Choosing and Fitting a Helmet

When choosing a helmet:

• you should try on several helmets carefully.
• level the helmet over your forehead and adjust the chin strap to fit snugly and comfortably.
• it should protect the forehead without slipping forward or backward.
• it should not move unless the scalp moves.

A trained salesperson will help you ensure the fit is right.

(Source:  Canada Safety Council - http://canadasafetycouncil.org/home)

Download and print a copy of Parachute's  "2 V 1" Rule helmet fitting bookmark and make sure your helmet fits right!  Copyright © Parachute - https://parachute.ca/en/

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2 V 1 Rule Bookmark

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Additional Reading

To learn more about Helmet Safety, Concussions and other Injury Prevention topics go to Parachute at https://parachute.ca/en/injury-topic/helmets/

Here's a sample of a few helpful resources:

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Which Helmet for Which Activity

Download File,

Wear It Right Every Time

Download File,

Facts and Myths About Helmet Legislation

Download File,

Concussion Guidelines for Care Partners

Download File,

All resources above Copyright © Parachute - https://parachute.ca/en/

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At any time, you may scroll to the Search bar at the top of the page and type a specific question or topic.

As the Canadian population ages, injury and death from falls are on the rise.  And a serious head injury, with loss of consciousness, is associated with a higher risk of developing dementia. 

Here are few recommendations for proactively preventing falls in your home:

• Talk to your doctor about falls prevention. Have regular vision and hearing tests.
• Take prescription and over-the-counter medications correctly. Keep a medication record and review it regularly with your doctor. Tell your doctor if your medication makes you dizzy or light-headed.
• Install proper lighting throughout your home. Pay special attention to stairs (with a light switch at both ends) and bathrooms. Use night-lights in the hallways, particularly between the bedroom and bathroom.
• Keep your floor and stairs free of clutter. Avoid the use of scatter rugs.
• Be sure to have at least one handrail (preferably two) on all stairways and steps in your home. Ensure handrails are securely attached and in good repair.
• Check that stairs are in good repair and are slip resistant. If any stairs are broken, have them fixed promptly. Add a strip along the edge of each step in a contrasting color to make it easier to see or use reflective anti-skid treads.
• Take the same precautions for outdoor steps. In addition, arrange to have leaves, snow and ice removed on a regular basis. Use salt or sand throughout the winter months.
• Wear proper footwear. Shoes, boots and slippers should provide good support and have good soles. Avoid loose slippers or stocking feet.
• Install grab bars in all bathrooms, by the toilet and in the bathtub or shower. It's a good idea to have two bars in the tub, one on a side wall and one on the back wall. If you need extra support, consider a bath seat or bench so you can have a shower sitting down.
• Use a rubber mat along the full length in your tub, and a non-skid bath mat beside the tub.
• Use walking aids and other safety devices for extra safety. If you use a cane or a walker, check that it is the right height and that the rubber tips are not worn. Install stainless steel prongs (ice picks) on canes for safe walking in the winter.

(Source:  Canada Safety Council - http://canadasafetycouncil.org/home)

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Quick Facts about Falling

Compared to the general population, seniors are more likely to suffer serious health consequences from falling.

• It is estimated that 20 to 30 per cent of seniors over the age of 65 will suffer a fall this year.

• Of all injury-related hospitalizations for seniors over the age of 65, falls were the cause 85 per cent of the time.
• More than 95 per cent of all hip fractures in the elderly are due to falls.

(Source: Public Health Agency of Canada, "Seniors Falls in Canada, Second Report" 2014)

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Additional Reading

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About Your House - Preventing Falls on Stairs

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Be Falls Smart in Your Home

Download File,

At any time, you may scroll to the Search bar at the top of the page and type a specific question or topic.

Although we are all at risk for head injuries, young people tend to suffer more head traumas. Therefore it is important to protect your head, at any age, for lifelong brain health.

Here are some important recommendations:

• Wear an approved helmet when engaging in sporting activities such as skating, skiing, skateboarding, rollerblading and cycling. Set a good example and ensure that children in your care wear appropriate helmets.
• Drive safely and always wear a seat belt to reduce injuries in an accident.
• Falls are one of the major causes of head injuries in older adults. Many falls can be prevented:
  • remove tripping hazards in your home such as items on a staircase, small area rugs or shoes in a hallway
  • move frequently used items so a chair or step ladder is not required to reach them
  • review medications and dietary supplements (prescription and over-the-counter) with your doctor or pharmacist to avoid medications or combinations that may affect balance
  • improve lighting indoors and outside to improve visibility, especially around stairways, hallways and entrances
  • install and use safety features like handrails on all stairs (interior and exterior) and grab bars in bathrooms
  • exercises to improve your strength, balance and flexibility

Note: Your abilities, health and interests should be taken into consideration when choosing brain healthy activities. If you have questions about your own situation, speak to your doctor or health care provider.

,

Personal Reflection

• What do you do to protect your head from injury?
• What will you do to be even more proactive in protecting your head?

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Additional Reading

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Heads Up for Healthier Living

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Heads Up for Healthier Brains

Download File,

At any time, you may scroll to the Search bar at the top of the page and type a specific question or topic.

Completing a personal action plan can greatly enhance your motivation and keep you focused on what you can confidently achieve.  It's important that you succeed!

Take some time to think about what you will do to continue to maintain or improve your brain health.

Download and print a copy of the activity sheet My Personal Action Plan below.  Reflect on and answer the statements in both columns.  Then circle the number between 0 and 10 that represents your confidence level.

You may have printed this activity sheet after completing another session.  Feel free to use the one sheet to track all of your actions in one place as you move through this program.

If you rate your confidence below a 7, you might want to look at the barriers and consider reworking your action plan so that it's something you are confident that you can accomplish.  

,

Personal Action Plan

Download File,

At any time, you may scroll to the Search bar at the top of the page and type a specific question or topic.

Keeping a journal of your daily food choices can be a good way to keep you motivated!

Click on the image below to download and print a copy or copies of the My Food Journal.

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My Food Journal

Download File,

Using the My Food Journal

Write down your food choices each day for a week, using copies of the My Food Journal.

Note that the My Food Journal does not have a section to add foods that do not fall into one of the four food groups.  This is to reinforce the promotion of choosing foods based on Canada's Food Guide recommendations. 

To address foods that do not fall into one of the four food groups, limit foods and beverages high in calories, fat, sugar or salt (sodium).

Source:  Health Canada

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Self Reflection Activity

After you've used the My Food Journal for a few days, think about these questions:

• Do you notice any patterns in your eating habits?
• Do you eat a lot from one food group and not much from another? If so, what food group?
• Are there one or more food groups that you think you would like to work on?
• What's one change you plan to make around the food choice that you are making?

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Additional Reading

https://food-guide.canada.ca/en/

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At any time, you may scroll to the Search bar at the top of the page and type a specific question or topic.