Education
Simple advice from people who’ve been there
Ask your Medical Team: Oncologists, specialists, and nurses can provide educational material, explain your diagnosis in plain language, and recommend reputable resources.
Reputable Cancer Organizations: Canadian Cancer Society.
National Cancer Institute.
Ask Questions and Be Your Own Advocate: Write down every question, no matter how small.
Bring a friend or family member to appointments to take notes and help ask questions.
Ask for second opinions - it’s not only okay, it’s wise.
Understand Your Specific Diagnosis: Learn the type, stage and grade of your cancer or illness.
Research treatment options: surgery, chemotherapy, radiation, immunotherapy, alternatives therapies.
Learn the side effects, nutritional impacts, and mental health implications.
Watch Out For Misinformation: The internet is full of false promises and miracle cures. Always verify sources and consult your medical team before trying anything new.
“The heart attack at 50 began at 20. The Alzheimer’s at 70 started at 40. The loss of independence at 80 began at 30. The aging you want tomorrow begins with the choices you make today.”
What to Know
At Ripple Effects, we believe that education is one of the most powerful tools you can have on your health journey. This page is designed to help you feel informed, empowered, and supported every step of the way. Here are key topics to explore.
Reading and Understanding Your Blood Work
Learn about key markers like CBC, CRP, A1C, Vitamin D, and Iron. Understand what red flags mean and how to discuss results with your healthcare team.
Nutrition and Whole Food Awareness
Explore how whole foods, hydration, and mindful eating can support your healing journey. Understand the difference between whole, processed, and ultra-processed foods.
Navigating Treatment Options
Get familiar with standard treatments such as chemotherapy, radiation, and surgery. Learn about complementary therapies and how to seek second opinions.
Financial Literacy for Your Health Journey
Get tips on understanding healthcare costs, insurance, and funding options. Learn about grants, financial aid, and planning for time off work or additional care needs.
Understanding Scans and Imaging Results
Familiarize yourself with common scans like CT, PET, MRI, and Ultrasound. Know the right questions to ask about your imaging results.
Mental Health and Emotional Well-being
Discover coping strategies like mindfulness, journaling, and peer support. Know when and how to seek professional counseling or therapy.
Understanding Clinical Trials
Learn what clinical trials are, how they work, and how to find credible information. Get guidance on questions to ask before joining a trial.
Building Your Circle of Support
Understand the importance of a care team of family, friends, and advocates. Explore ways your support system can help with appointments, medication tracking, and emotional care.
Create Your Personal Health Binder or Logbook
Use templates and checklists for tracking appointments, medications, side effects, and test results. Stay organized to support your health journey and advocacy.
Questions to Ask at Every Stage
Have a list of important questions for each phase of your journey — at diagnosis, before starting treatment, and during follow-up care.
Remember, you are not alone on this journey. Stay informed, stay connected, and take one step at a time. Ripple Effects for Health & Wellness is here to support you with knowledge, care, and hope.
Long-Term Health and Chronic Disease Prevention Guide Introduction:
This guide provides essential strategies to help individuals of all ages improve their long-term health and reduce the risk of chronic diseases through evidence-based lifestyle and nutrition practices.
1. Whole Foods Nutrition-
Eat a variety of colourful fruits and vegetables daily.
Choose whole grains over refined grains.
Include healthy fats (avocados, nuts, seeds, olive oil).
Prioritize lean proteins like fish, legumes, and poultry.
Avoid ultra-processed foods, sugary drinks, and artificial additives.
2. Physical Activity-
Engage in at least 150 minutes of moderate aerobic activity per week.
Include muscle-strengthening exercises twice a week.
Incorporate flexibility and balance exercises, especially for older adults.
3. Sleep and Stress-
Aim for 7 - 9 hours of quality sleep each night.
Develop a consistent sleep routine.
Manage stress through mindfulness, meditation, and deep breathing exercises.
4. Preventive Healthcare-
Attend regular check-ups and screenings (e.g., blood pressure, cholesterol, cancer screenings).
Stay up-to-date with vaccinations.
Know your family medical history and discuss it with your healthcare provider.
5. Healthy Habits-
Avoid smoking and limit alcohol consumption.
Stay hydrated (aim for 8 cups of water daily).
Practice safe sun exposure and skin protection.
Foster supportive relationships and stay socially connected.
Long-term health is shaped by daily habits. By making small, consistent changes, you can significantly reduce your risk of chronic illness and enhance your quality of life. This guide is meant for general prevention and awareness, not as a substitute for medical advice.
Eat a Variety of Vegetables
Get out and Paddle
Sleep like a Baby
Healthy Habits for Life: A Youth Guide to Preventing Chronic Disease
This guide is designed for young people who want to feel good now and stay healthy long into the future. The choices you make today shape your energy, brain power, and risk of disease later in life. Here's how to take care of your body and mind in powerful, natural ways.
1. Eat Whole Foods
• Choose real food: fruits, vegetables, whole grains, beans, nuts, and seeds.
• Limit fast food, sugary drinks, and packaged snacks.
• Drink water or homemade smoothies instead of soda.
2. Move Your Body Daily
• Aim for at least 60 minutes of movement each day.
• Ride your bike, dance, skate, play sports, or go for walks.
• Movement keeps your heart strong and your brain sharp.
3. Sleep Well
• Get 8–10 hours of sleep every night.
• Turn off screens 1 hour before bed.
• Good sleep helps your body grow, repair, and learn better.
4. Handle Stress in Healthy Ways
• Talk to someone you trust when you're feeling overwhelmed.
• Try deep breathing, music, drawing, or time in nature.
• Stress is normal — how you deal with it makes the difference.
5. Protect Your Gut Health
• Eat fiber-rich foods like veggies, fruit, and whole grains.
• Avoid overusing antibiotics unless you really need them.
• Your gut supports your immune system and mood!
6. Get Check-ups and Know Your Numbers
• Visit your doctor for regular check-ups.
• Know your blood pressure, vitamin D, and iron levels.
• Catching problems early keeps you strong later.
7. Avoid Toxic Stuff
• Don’t vape or smoke — it damages your brain and lungs.
• Use safer personal care products (no heavy fragrance or weird chemicals).
• Don’t microwave food in plastic.
8. Stay Connected
• Spend time with people who lift you up.
• Volunteer, join clubs, be kind to others.
• Strong relationships boost your mental and physical health.
9. Be Consistent, Not Perfect
• No one is perfect. Small, healthy choices every day add up.
• Stay curious, ask questions, and keep learning about your health.
• You have the power to create a ripple effect of wellness!