Many people delay seeking medical attention, often pushing aside symptoms until they can’t be ignored. By the time they do seek help, what could have been a simple checkup turns into a stressful, urgent situation — one that’s harder on their health and their peace of mind. Instead of feeling supported in staying well, too many Canadians find themselves caught in a cycle of waiting, worrying and reacting.

It doesn’t have to be this way. Research on universal healthcare systems, including Canada’s, shows that every $1 invested in preventative care saves an estimated $14 in future healthcare and economic costs. Even more striking, data from Statistics Canada suggests that at least 35% of deaths among Canadians under 75 could have been prevented through proactive care—things like routine checkups, screenings, vaccinations, and early treatment of chronic conditions.

Yet despite these benefits, many Canadians struggle to access proactive care. Nearly half of Canadians report facing barriers to proactive care, leaving them feeling disconnected from a system that’s meant to support them.

So, what’s holding Canadians back? And what can be done about it?

In our new report, Health on Hold: The Need to Unlock a Proactive Care Future in Canada, we explore why so many people delay care — and why fixing this issue is critical not just for individual health, but for the sustainability of our entire healthcare system. 

Why Canadians are ready for proactive care — but need a helping hand

Proactive care isn’t just about improving individual health outcomes; it has a ripple effect on the economy, reducing long-term healthcare costs and creating a healthier, more productive population. 

Canadians know proactive care saves lives. They understand that routine checkups, preventative screenings and early intervention matter. So why do so many still delay seeing a doctor, even when they have health concerns?

The reality is that Canadians face significant hurdles when it comes to accessing care. Nearly half of Canadians report challenges in accessing proactive healthcare services, while 47% of survey respondents say long wait times were the biggest deterrent to proactive care. Thirty-five percent say it is limited access to providers.

The perception that their concerns aren’t “serious enough” can also contribute to a cycle of postponing care until symptoms become too urgent to ignore. The common outcome is delayed care. 

Why women are delaying care

Our report found that Canadian women have unique needs and face unique challenges when seeking care. For many women, seeking healthcare isn’t just about making an appointment — it’s about navigating a system that too often dismisses their concerns.

Routine screenings and early consultations can make a significant difference in health outcomes for women. For example, routine blood tests mean catching elevated cholesterol levels early to reduce cardiovascular risk. But faced with long wait times, misdiagnoses, and past negative experiences, many women turn elsewhere for answers.

Eighty-two per cent of women in Canada have turned to Google to check serious health symptoms instead of consulting a doctor — a number even higher than the national average of 77%. While all Canadians face challenges accessing care, women are disproportionately affected. Studies show that they’re more likely to experience delayed diagnoses and inadequate treatment, particularly when it comes to pain management.

The cost of delayed diagnoses and dismissed symptoms

Women are more likely to report severe, long-lasting pain, yet research shows they’re frequently denied pain relief or treated with less urgency than men. This systemic skepticism means many women hesitate to seek care, fearing they won’t be taken seriously, or that they’ll have to fight to be heard.

For those with complex or painful conditions, the delays can be devastating. A 2020 study from the Journal of Obstetrics and Gynaecology Canada found that women wait an average of five years for an endometriosis diagnosis, despite the condition’s debilitating impact on daily life. When care is delayed, so is treatment, leading to unnecessary suffering and long-term health consequences. 

The impact extends beyond reproductive health. Women’s College Hospital research reveals that while heart disease outcomes are improving for most groups, young women remain an exception — a concerning trend that underscores how systemic delays in care translate into real health risks. And as they age, women continue to face a greater burden of chronic illness: by age 80, twice as many women as men are living with two or more chronic conditions.

Why women feel discouraged from seeking care

These negative experiences don’t just delay treatment—they change behavior. The survey revealed that:

• 55% of Canadian women delay seeking medical advice even when they’re concerned, compared to 45% of men.
• 21% of women feel dissuaded from seeking care unless absolutely necessary, compared to 15% of men.
• 19% of women report having had negative experiences with healthcare providers, nearly double the rate of men (10%).

Health can wait, but at what cost?

The numbers paint a clear picture, and the consequences of delayed care and inaccessibility are severe. When Canadians delay seeking help for health concerns, treatable issues can become emergencies. The costs are not only financial — borne by an already stretched public healthcare system — but personal, with individuals facing challenges to their mental and physical health with worsened outcomes.

This pattern is troubling. Yet, the desire for a proactive approach remains strong: 74% of Canadians prioritize proactive care. 

They understand its benefits — early intervention saves lives and reduces the strain on the healthcare system. But the reality is that many feel shut out of their own health journey, struggling to access timely appointments or a consistent primary care provider. This is where technology can step in and transform the system.

Access to primary care providers and specialists at your fingertips

Virtual care platforms like Maple and digital tools can be the missing piece, providing access to licensed healthcare providers without the traditional hurdles. Apple and Android-compatible apps like Maple’s enable Canadians to schedule appointments, access test results, and receive medical advice online. These solutions can bring proactive care within reach — at home and abroad.

Virtual care doesn’t just improve access; it empowers patients to take control of their health the moment they need it, so they don’t have to worry if something is too “minor” of a concern.

By leveraging a digital platform for many healthcare needs, Canadians can stay on top of routine checkups, screenings, and ongoing care. This isn’t just convenient — it’s life-changing.

It’s time to empower Canadians with tools that make proactive care not just a goal but a reality. With the right innovations, we can create a healthcare system that’s easier to navigate, more accessible, and ultimately more human. It’s not just about saving costs — it’s about giving people control over their health and building a healthier, more resilient Canada. 

The path to proactive care

The path forward for Canada’s healthcare system lies in prioritizing proactive care and embracing innovative solutions like virtual care. The potential is immense, but it requires a commitment to integrating technology into the healthcare system. 

By addressing challenges and empowering Canadians with the tools to take control of their health, we can shift from a reactive approach to one that promotes long-term wellness. This transformation is essential for improving individual health outcomes and creating a sustainable, resilient healthcare system that benefits everyone. 

With virtual care and other tech-driven solutions, we can create a system that works for all. It’s not just about convenience — it’s about giving Canadians the tools they need to live healthier, longer lives while ensuring the sustainability of our healthcare system. 

Read our full report on the benefits of proactive care in Canada. 

The post Proactive care saves lives. So why are millions of Canadians waiting? appeared first on Maple.

Maple is a virtual care provider that connects you with Canadian-licensed doctors and specialists, 24/7.

Even if your child isn’t currently sick, getting virus after virus may feel unavoidable. However, there are ways you can help to protect your kids from the worst of cold and flu season. Here’s how to keep your kids healthy this winter and what to do if they come down with something despite your best efforts.

How to keep your kids from getting sick

Cold weather doesn’t have to mark the start of fever and runny nose season. Here’s how to help protect your kids from getting sick.

How to help your child recover comfortably

Viruses spread easily, and even the most conscientious kids can get sick. No matter what they’re sick with, however, encouraging your child to rest is one of the best things you can do to promote recovery. You can also make them more comfortable by:

• Prioritizing hydration. Give your child frequent small sips of water to keep the mucus flowing and help reduce congestion.
• Running a cool mist humidifier to ease nasal congestion and breathing. Don’t forget to use purified water and disinfect regularly to avoid dispersing bacteria or mold into the air.
• Investing in a good quality nasal aspirator for babies and children who can’t blow their own nose.
• Using a purified saline solution to clear nasal passages. You can combine this with a nasal aspirator tool.

What medications should I give my child for cold or flu?

Provided they don’t have any allergies to the medicines and you dose by weight, you can safely give your child fever-reducers like acetaminophen (Tylenol or Tempra) or ibuprofen (Advil or Motrin). These also address other symptoms like sore throat and headache.

However, giving children under 18 Aspirin for headaches or other symptoms is a definite no as it can cause Reye’s Syndrome, a serious illness. And, since antibiotics only treat bacterial infections, they won’t work against the viruses that cause colds and flu.

If giving your child medication is feeling tricky, talking to a doctor online can help to answer any questions you have. They may also be able to provide prescription medication like antiviral drugs to shorten the severity and length of your child’s flu. This is especially helpful for children at higher risk of flu complications, like the immunocompromised or kids under five.

If you go this route, timing is everything since antivirals are most effective within 48 hours of symptom onset. With Maple, you can connect to a doctor within minutes. And, if they do prescribe an antiviral, it can be faxed to the pharmacy of your choice, or delivered free to your door.

Without antivirals, how long does the flu last in kids? Recovery should take about a week although coughing and low energy can linger for a week or two after. In contrast, colds take about 7-10 days to run their course.

Should I let my child’s fever run its course?

Fever isn’t just distressing, it can also be confusing — is 37.5°C a fever in a child? Is 38°C? And how do you know when a fever is too high for a child?

While it can be upsetting to watch your child wrestle with a fever, there are clear guidelines for treating them.

For starters, an underarm or oral measurement above 37.5°C is considered a fever. For ear and rectal temperature, 37.9°C is top of the normal range. But, while you can treat a temperature above these, you don’t have to. If your child’s comfortable, focus on keeping them hydrated and well rested.

When to have your child see a doctor for a cold or the flu

You know your child best. If you think something’s wrong, it’s never a bad idea to speak to a doctor. Beyond that, you should also reach out to a healthcare provider if:

• Your child goes from getting better to suddenly getting worse.
• Your child has a barking cough and raspy-sounding breathing — this may indicate croup.
• A persistently high fever in a child with no other symptoms lingers beyond 48 hours. It may indicate an underlying medical issue or infection.

It’s time to take your toddler or child to the hospital when they:

• Have a fever and are experiencing confusion, lethargy, severe drowsiness, or a stiff neck
• Are having difficulty breathing — this can look like working hard to breathe or having difficulty catching their breath just sitting or talking
• Are showing signs of dehydration

No matter how old they are, seeing your child sick can be stressful. With Maple, get the convenience of 24/7 virtual care anytime, anywhere and connect with a Canadian-licensed healthcare provider to help ease your concerns and get the treatment you need. If you’re looking to get an online prescription or see a healthcare provider quickly, Maple has you covered whether it’s the middle of the day or the middle of the night. Sign up today to help your child feel better, faster.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post How to keep your kids healthy this winter appeared first on Maple.

If you’re not feeling well, here is a handy chart to help you determine what could be causing your symptoms.

Find out what you can do to steer clear, get better, and how Maple can get you the care you need from anywhere, at any time. If you need it, you can get lab work ordered, a sick note, and even choose to have your Maple prescription delivered to your door for free. For residents of Ontario, a subscription with Maple can give you the added reassurance of unlimited* visits for all family members in your household.

Differences between colds, the flu, and Covid-19

Cold

Colds generally have less severe symptoms and come on more gradually. The time it takes from first contact to feeling symptoms ranges from 1 to 4 days. People are most contagious in the first 3 days, but can continue up to 2 weeks after the start of your symptoms.

The names head cold vs common cold vs cold are often used interchangeably. A head cold and chest cold differ by the location of the symptoms. Symptoms like sore throat, sneezing, stuffy or runny nose are examples of head cold symptoms. Chest colds have a cough or chest congestion as your main symptoms.

Head colds and runny noses can also lead to coughs. Postnasal drip is one of the most common causes of coughing. The mucus drips down your throat, causing you to cough. It’s also why coughing seems to gets worse at night when you are laying down. If you have a cough at night without other flu or cold symptoms, you will want to talk about this with a healthcare provider as it could be a sign of something else more serious.

Flu

Flu symptoms on the other hand come on suddenly, without much warning, and you can feel terrible. You may have all over body aches, pains, and fever as your body tries to fight or kill the invading virus by spiking your temperature. If you are wondering, “how long does a fever last?” You aren’t the only one, and in the moment, it probably feels like forever. Rest assured, most people feel better after 3 to 7 days. Some may have a lingering cough and body aches for 2 weeks or longer. If your symptoms last longer than 7 to 10 days, you will want to connect with a healthcare provider.

Covid-19

Covid-19 is unique in that it can have a range of symptoms and symptom severity from mild if any, all the way to very severe and sometimes even life threatening. Covid-19 is a virus with many different variants changing almost monthly. So far, the dominant variant does not show itself to be more severe than the previous strains.

Treatment options

When it comes to treating viral infections–colds, flus, and Covid-19 alike, there are no cures. Isolation and self-care are great places to start. Give yourself plenty of rest and hydrate well. The next best thing is to treat your symptoms.

Home Remedies

Many tried and true remedies have been practiced in homes for thousands of years. Some home remedies to consider for this cold and flu season:

It’s important to weigh the risks and benefits of even natural supplements to ensure there are no interactions with other medicines you may be taking. Work with a healthcare provider or pharmacist to make sure these options are safe for you.

Over the counter medications

Nasal decongestants or saline sprays can help break up stuffy noses. Analgesics and antipyretics like acetaminophen (Tylenol) or NSAIDS (Advil or Aleve for example) can help with headaches, pain, and fever.

Always avoid giving acetylsalicylic acid (aspirin, ASA) to children and adolescents under 18 years old to avoid the risk of Reye Syndrome. It’s a rare disorder that causes brain swelling among other things.

Antiviral treatments

Antivirals are available to treat flu and Covid-19. They can speed up recovery and help prevent complications. Symptoms of flu can be reduced in length by up to 24 hours by taking antiviral treatments like Tamiflu. Paxlovid and Veklury are some of the antiviral therapies available in Canada to treat Covid-19. Antivirals work best when taken early, on day 1 of your symptoms. Like most medicines, they also come with side effects, and are best used when the risks of flu or Covid-19 complications outweigh the side effects of the drug.

Preventing colds, the flu, and Covid-19

Did you know that up to half of people with flu or Covid-19 can be walking around completely symptom free? Colds, the flu, and Covid-19 are all spread from person to person by droplets that are sprayed into the air with coughing and sneezing. There are steps you can take to minimize the spread of viruses even without having symptoms yourself this cold and flu season. Try these protective practices:

	Avoid touching your face
	Coughing or sneezing into tissues or your elbow
	Practice good hand hygiene especially before eating by washing your hands with soap and water for about 20 seconds. Alcohol-based hand sanitizer is a great alternative on the go
	Keep to healthy sleep routines, with consistent sleep and wake-up times, aiming for 8 hours of sleep each night
	Reach for nourishing whole foods more than pre-packaged and processed foods
	Hydrate well
	Exercise regularly with moderately intense physical activity 150 minutes per week
	You can mask up when physical distancing is not an option
	Prime your immune system with a vaccine for flu or covid-19. Vaccines can reduce the severity of covid and flu symptoms and length of illness
	Isolate if you get sick. For flu symptoms, it is best to stay home for at least 7 days, or another 24 hours after your fever and respiratory symptoms have stopped

When you need a doctor, Maple is here for you

Many can fend off a cold, flu, or Covid-19 at home, but sometimes you may need to tag in your healthcare provider to help. You should do this if your cold or flu symptoms improved but then worsened once again, or your other medical conditions have gotten worse. A general rule of thumb is if you don’t feel like you’re getting better around days 7-10 with a cold, flu, or Covid-19, then you will want to connect with a healthcare professional to rule out a complication like pneumonia for example. However, if you or someone you know is working hard or struggling to breathe, has persistent chest or stomach pains, is lethargic, confused or disoriented, seek emergent medical care right away.

We all know that sickness pops up at the most inconvenient times. With Maple, get the convenience of 24/7 virtual care anytime, anywhere. Visit with one of our Canadian-licensed providers today.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post Is it a cold, flu, or Covid-19? Learn the differences, best next steps, and how Maple can help this cold and flu season appeared first on Maple.

If you’re curious about the connections between food and cancer, here are some tips on improving your nutrition that can potentially reduce your cancer risk and support your health if you’re undergoing cancer treatment.

This includes avoiding carcinogenic, or cancer-causing foods. Below are some of the ones you’re most likely to encounter.

Red meat

Red meat is one of the most notable foods linked to cancer. This is partially due to a naturally occurring chemical in red meat called haem. It damages cells and causes gut bacteria to release toxins that can damage the colon, thereby increasing your risk for cancer.

Furthermore, cooking your meat also releases chemicals, increasing its carcinogenic potential. Exposing all muscle meats (beef, pork, fish, or poultry) and fats to high temperatures results in the formation of natural chemicals called polycyclic aromatic hydrocarbons (PAHs).

And PAHs aren’t the only carcinogenic by-products produced by cooking meat. High-heat cooking methods, like grilling or barbecuing, also cause the formation of heterocyclic amines (HCAs) and advanced glycation end products (AGEs), which are additional cancer-causing food compounds.

HCAs form when amino acids, sugars, and creatine in the muscle react under high temperatures. And the longer the meat is cooked at high heat, the greater the HCA concentration. As you consume these chemicals, they’re activated by specific enzymes, enabling them to damage your DNA.

Despite this, you don’t have to completely avoid beef, lamb, pork, venison, and goat; the Canadian Cancer Society recommends limiting your consumption to three 85g servings weekly.

Processed meat

They may be fan favourites, but processed meats contain added chemical compounds called nitrates, which shouldn’t have a regular place in your diet.

When you eat processed meats, the bacteria in your mouth help to convert these nitrates into nitrite. This one-letter change comes with significant ramifications. As they react with your stomach acid, ingested nitrites form nitrosamines, carcinogenic agents that contribute to various forms of cancer, including brain, lung, liver, esophagus, kidney, bowel, and stomach cancer.

Subsequently, any meat that’s preserved through smoking, curing, salting, or adding preservatives is considered carcinogenic. While this includes deli meats, it also includes sausages, bacon, corned beef, canned meat, and liver patés. However, the worst offenders are hotdogs, which clock in at 9mg of nitrates per 100g (bacon, in contrast, contains 5.5mg of nitrates per 100g).

As a result, the Canadian Cancer Society recommends avoiding processed meat or limiting consumption to special occasions.

Which food ingredients are linked to cancer?

Deli meats and red meat are easy to spot, but cancer-causing ingredients in food aren’t always as simple to find. The next time you’re in the grocery aisles, take a second to read the labels on your purchases. Over a lifetime, regularly absorbing small amounts of harmful, carcinogenic food ingredients may translate into an increased risk for cancer. You may consider returning anything with the following ingredients to the shelf.

Aspartame

Used as a sweetener in products as varied as baked goods, sugar-free gum, and diet sodas, aspartame has been shown to cause cancer in rodents. And, while it’s still widely available, researchers found that those who consumed an average of 47.42mg of aspartame a day had a slightly higher cancer risk than those with an average consumption of 3.24mg/day. For reference, there’s approximately 200mg of aspartame in one 12oz can of diet soda alone.

Food dyes

While their carcinogenic potential in humans isn’t fully understood, food dyes are a concerning ingredient. Red dye 3 is known to cause cancer in animals. Meanwhile, research indicates that other dyes, such as Red 40, Yellow 5, and Yellow 6, may be contaminated with known carcinogenic agents such as benzidine.

Sugar

Sugar, or glucose, comes from all carbohydrates. Since every one of your cells relies on sugar for energy, it’s a necessary food. But consuming too much sugar, especially added sugars, can both increase your chances of becoming obese (and all the risks that accompany it), as well as your risk of developing cancer. And, if you already have the disease, a high-sugar diet may stimulate its progression.

In light of this, the Canadian Cancer Society recommends that no more than 10% of your calories come from sugar. That means an average 2,000-calorie diet should include less than 48 grams of sugar daily, which is comparable to 12 sugar cubes.

Does processed food cause cancer?

You already know that eating ultra-processed foods (UPFs) like microwaveable dinners, soft drinks, packaged snacks, and breakfast cereals isn’t good for your blood sugar or heart health. But a recent study also shows that a high UPF diet increases your overall risk of developing cancer, especially brain and ovarian cancer. Given that, it’s best to avoid overly-processed foods as much as possible.

How to reduce your risk of carcinogens

Carcinogens aren’t limited to your diet. They can also occur naturally or artificially in the environment. For example, sunlight is a carcinogen — even one blistering sunburn in your youth doubles your melanoma risk later in life. To help protect yourself from environmental carcinogens, wear broad-spectrum sunscreen with a minimum of 30 SPF.

Cigarette smoke is another source of carcinogens. Each cigarette contains thousands of chemicals — at least 69 of which cause cancer. And, while more research is needed when it comes to vaping and cancer, studies have shown that some e-cigarettes and liquid nicotine cartridges can contain carcinogens such as formaldehyde, acetaldehyde, and acetone. As a result, it’s recommended that you avoid vaping, smoking, and inhaling second-hand smoke.

In addition, making the following changes can help you avoid dietary carcinogens.

Look for alternatives to cancer-causing food and food ingredients

When it comes to diet, there are a few major changes that are worth making. First and foremost, it’s best to reserve processed meats for special occasions like barbecues. And, if lunch meats are a dietary staple for you, try swapping them out for healthier protein sources like tuna, egg, or chicken.

Moreover, it’s worth looking at your red meat consumption. Try rotating in healthier, lean protein options like turkey, chicken, and fish to lower your overall intake. You may also want to consider a regular “meatless Monday” (or whatever other day of the week works for you).

Vegetarian alternatives are becoming increasingly popular as they’re a great way to incorporate healthy, fibre and protein-filled foods into your diet. Beet burgers, vegetarian chilli, and vegetarian burritos are just some of the incredible recipes out there, and the list is growing all the time.

As an added bonus, a plant-heavy diet can also help you to maintain healthy blood pressure and cholesterol levels. This may also help keep your heart healthy by lowering your risk of cardiovascular disease.

Use healthier cooking methods

The reason that a poached chicken breast is good for you and a slice of deli-smoked turkey isn’t comes down to how they’re prepared. Instead of broiling or smoking your meat, which increases its concentration of carcinogenic compounds, try an alternate preparation method like poaching, stewing, boiling, or steaming.

Use non-toxic food storage containers

When it comes to storing those leftovers, the containers you use matter too. Many plastic containers contain bisphenol A (BPA), an endocrine-disrupting chemical shown to play a role in prostate, ovarian, and breast cancer. Avoid exposing yourself to this by storing your leftovers in glass containers or wrapping them in tinfoil. Beeswax wraps and lidded glass or ceramic casserole dishes are also great alternatives.

Choose plant-based foods more often

The occasional fruit or vegetable can’t prevent cancer, but eating a lot of certain cancer-fighting foods can help lower your risk.

You’re best off choosing foods high in certain minerals, vitamins, and phytonutrients with antioxidant, anti-inflammatory, and anticarcinogenic effects. Some foods that can lower your risk of cancer include:

• Berries, especially blueberries, cranberries, raspberries, and strawberries
• Broccoli
• Brussel sprouts
• Carrots
• Cauliflower
• Kale
• Oranges
• Spinach
• Walnuts

Avoid foods with artificial colours and flavours

While diet soda may seem like an obvious source of aspartame, other products can contain surprising amounts. For example, a single piece of sugar-free gum may contain up to 19mg of aspartame. Since routinely eating foods containing carcinogens contributes to a higher risk of developing cancer, regular consumption isn’t recommended.

The same goes for artificial dyes. These can be found in a number of products, from ice cream to breakfast cereals to those gummy vitamins your children love. Finding a dye-free alternative is worth it, given their potential for harm and how little their colouring adds to your food.

Choose whole foods over processed ones

Grabbing a box or package of something when you’re on the go is the convenient option. However, over time, this can contribute to an unhealthy diet and increase your risk of cancer — not to mention obesity and type 2 diabetes.

Instead, try to eat whole, unprocessed foods whenever possible. Since hunger can force bad decisions, plan ahead with meal prepping, keep cut-up veggies in the fridge, and stock your bag or desk with raw nuts.

Limit your sugar intake

Every cell in your body uses glucose as energy. In other words, it’s impossible to eliminate sugar from your diet entirely. As much as possible, however, sugars should come from whole foods. Think fruit and dairy products with no sugar added, like yogurt instead of breakfast cereal, candy, or iced coffee drinks. Not only can this lower your cancer risk, but it’ll also help you maintain a healthy weight and foster good gut health.

How Maple can help with a cancer diagnosis and preventative care

Nutrition is an important component of staying healthy, so it’s no surprise that eating well helps to minimize your risk of developing chronic disease. But, like most things cancer-related, sticking to a healthy diet doesn’t guarantee you’ll avoid a cancer diagnosis.

Cancer is a collection of diseases with many causes, and you can spend your life eating almost perfectly and still develop it. While lifestyle and dietary adjustments are a great place to start, many need considerably more support. We can help. Maple is a virtual care platform that seamlessly connects you with Canadian-licensed doctors online in minutes and specialists within hours at a time that works for you.

If you or a loved one has received a cancer diagnosis, seeing a licensed physician and oncology navigator can help assure you that you’re exhausting all your options. And, since we know that cancer treatment can be both time-consuming and draining, we make getting an oncology second opinion easy. With Maple, you can see your oncology navigator virtually from your phone, tablet, or computer, where and when it’s most convenient.

This allows you to get dedicated support as your oncology navigator takes a deep dive into your case, ensuring you fully understand your diagnosis and treatment options. Furthermore, they may be able to recommend additional personalized treatment options such as genetic sequencing or clinical trials.

If you want to increase your chances of staying healthy overall, it doesn’t hurt to eat better. But, while sticking to a healthy diet may sound easy, it can be hard to put into practice. An online dietitian can tailor healthy eating guidelines to your lifestyle, helping you take advantage of this health benefit as much as possible.

Preventative care isn’t limited to diet. If you’re looking to understand any unique risk factors you may have, booking a general health assessment can give you a comprehensive, 360° view of your health. This allows you to understand the changes that may be most beneficial for reducing your risk of cancer, so you can focus on maintaining your health and wellbeing.

Most cancers seem to be caused by a variety of factors. While some are beyond your control, removing harmful food ingredients may help to reduce your overall risk. If you’re worried that your past diet may not have been the healthiest, know that good health is a lifelong process. Each day brings new opportunities to make healthy choices that may lower your risk of developing the disease.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post How do harmful food ingredients affect your health? appeared first on Maple.

Why should women see a healthcare provider regularly?

Cancer and heart disease top the leading causes of death for Canadian women. However, they can be prevented in many cases with good medical care. And they’re not the only ones.

Mental and sexual health checkups, cancer screenings, and vision and hearing testing are just some of the preventative health tests that can stop a small problem from turning into a larger issue.

If you’ve been putting off a visit to the doctor because life’s too busy, or because you don’t have a healthcare provider, we can help. Maple’s a telehealth platform that connects you with Canadian-licensed doctors and specialists from your phone, tablet, or computer. With Maple, you can see a doctor in minutes, from the comfort of your home or office.

What are the most common diseases in women?

Many women don’t see their doctor until they have an acute issue. But, leaving a problem until you can’t ignore it risks letting it become severe. Here are some of the most common diseases affecting Canadian women.

1. Heart disease

Heart disease, or cardiovascular disease, is a group of heart and blood vessel disorders, including arrhythmia, heart failure, atrial fibrillation, and valvular heart disease. The most common, coronary artery disease, involves plaque buildup inside your arteries. Heart disease affects one in three Canadian women and can lead to a heart attack or heart failure.

While women’s natural estrogen production provides some protection against heart disease, they also have risk factors for the disease that men don’t — in addition to the usual suspects like high blood pressure, high cholesterol, diabetes, and obesity.

For example, hormonal fluctuations throughout the lives of women, including pregnancy (with a history of preeclampsia), menopause, and the use of hormonal birth control, increase the risk of heart disease. And, using gender-affirming hormones increases cardiovascular risks for transgender women.

As a result, seeing a healthcare provider regularly to monitor these conditions can substantially reduce your risk of a cardiovascular event. Additionally, women over 50 should have their cholesterol tested to assess their risk.

2. Osteoporosis

Women have less bone density than men and lose bone faster, especially after menopause. This makes them four times more likely to develop osteoporosis, which weakens their bones, making them more brittle and liable to break.

As a result, women should undergo bone density screening once they hit 65, or after menopause. Some women may need to repeat bone density testing every one to two years if they’ve begun or are on the verge of needing treatment to prevent further bone loss.

Bone density testing screens for osteoporosis determine how well osteoporosis medications are working, and can see if existing osteoporosis is improving or worsening.

3. Depression

Mental health can affect anyone, but women are almost twice as likely to experience depression as men.

Persistent low mood, lack of enjoyment in previously pleasurable activities, and exhaustion are some of depression’s most recognizable symptoms.

There are certain times in a woman’s life when she may be at higher risk of mental health issues — like pregnancy or going away to school. But depression and anxiety are opportunistic and don’t always need a reason.

If you’re experiencing signs of mental health, seeing a mental health physician can help. These are specially trained physicians who can diagnose and provide treatment for mental health conditions.

For more sustained support, speaking to a therapist can provide additional evidence-based treatment options such as cognitive behavioural therapy and talk therapy.

4. Skin cancer

While non-melanoma skin cancer rarely causes death, it’s the most common form of cancer. Regular skin checks can help you spot new moles, growths, or other changes to your skin’s texture and colour that may signal skin cancer.

This can prove difficult if you have many moles. In this case, mole mapping may be a better tool to provide a full-body skin assessment. This involves having a professional examine your moles to alert you to any potential risks to your health.

5. Breast cancer

Breast cancer is another form of cancer that’s quite common — one in eight women develop it during their lifetime. The first signs are often a lump, or a change in the nipple or texture of the skin of the breast.

Women used to receive regular breast exams at their annual checkups, but guidelines have changed. The Canadian Task Force on Preventive Health Care recommends that unless you have certain preexisting risk factors, you’ll only need breast screening with mammography every two to three years if you’re between 50 to 74.

For women under 50, the possibility of false positives generally outweighs any potential benefit from screening.

However, many organizations, including the Canadian Association of Radiologists, recommend screening beginning at age 40. Given the conflicting views, it’s understandable to feel confused. And, since breast cancer screening recommendations are reviewed every five years, the results may change.

In the meantime, any woman under 50 who would like to be screened for breast cancer should speak to her healthcare provider to determine the plan that’s right for her.

6. Cervical cancer

Almost all cervical cancers are caused by the human papillomavirus (HPV), a sexually transmitted infection (STI). While some forms of HPV cause genital warts, many have no discernable symptoms. This makes testing for HPV with regular Pap tests, or Pap smears, an essential part of every woman’s preventative healthcare.

If you’re sexually active or between 25 to 70, you should have a Pap test every three years to screen for signs of cervical cancer. However, your doctor will suggest more frequent testing if a previous Pap smear has come back as abnormal or if you’re immunocompromised.

7. Sexual health concerns

Testing for STIs is important for everyone who’s sexually active, and it’s a good idea to get screened each time you switch partners.

Being in a monogamous relationship doesn’t let you off the hook. Some STIs can manifest months or even years after you contract them. Given that untreated STIs can result in fertility issues, organ damage, and cancer, see a doctor regularly for your sexual health and test at the first sign of an infection.

Certain groups benefit from more regular testing. For example, sexually active women under 25 or over 25 with certain risk factors should be screened for chlamydia and gonorrhea once a year. Moreover, pregnant women should be tested for STIs, especially HIV and syphilis, in their first semester to minimize the risk of harm to the baby.

STIs aren’t always obvious because many have nonspecific symptoms or none at all. If you think you may have an STI, speaking to a doctor online can help. They may be able to diagnose your condition from your symptoms and history alone. From there, they can also order additional testing, or provide a prescription, if necessary.

What’s the healthiest diet for women, and how does it change with age?

Most women should eat around 2,000 calories a day to satisfy their body’s energy needs. But the composition of those calories matters just as much as their total number.

Choose whole, unprocessed foods over processed ones whenever possible and incorporate plenty of fruits and veggies, lean proteins, and whole grains. If you prefer more concrete dietary advice, seeing a dietitian can help you develop the optimal meal plan to support your health goals.

Outside of dietary choices, women should ensure they get specific nutrients at certain times. For example, women who are pregnant or trying to become pregnant should take a multivitamin with folic acid.

Calcium and magnesium supplements are essential for maintaining good bone health, especially in later years. Postmenopausal women may benefit from taking both to help increase bone health and reduce density loss.

Most importantly, Canadian women of all ages should take a vitamin D supplement. That means 400 to 1,000IU daily if you’re between the ages of 19 to 50. Those over 50 or under 50 with certain health conditions should target an intake of 800 to 2,000IU.

What are the benefits of working out for women?

Exercise is key for maintaining strength, balance, and flexibility as you age. These, in turn, are crucial for preserving mobility and maintaining your independence. Weight-bearing and resistance exercises like yoga or lifting weights are optimal for targeting bone health to guard against bone loss, falls, and fractures.

Aim for a minimum of 150 minutes of physical activity a week in segments of 10 minutes or more. Not only will it boost your mood and help fight depression and anxiety, but it’ll also help you maintain a healthy weight and good cardiovascular health.

What are the recommended health screening tests for women by age?

Your doctor likely doesn’t need to see you for a yearly physical, but that doesn’t mean you’re off the hook completely. Here are some lesser-known health screening tests every woman needs.

Blood glucose test

Gestational diabetes is a major concern for pregnant women, making screening for the condition a routine part of prenatal care.

But, blood glucose testing isn’t limited to pregnancy. According to Diabetes Canada, even without a family history of diabetes or other risk factors, turning 40 puts you at risk for type 2 diabetes. That means once you hit the big four-oh, you’re due for prediabetes and diabetes screening every three years. However, this screening may start earlier for women with more risk factors.

Eye exam

Even if you don’t wear glasses, the Canadian Ophthalmological Society still recommends an eye exam at least every 10 years — even more frequently once you pass 40. In addition to checking your vision, this also allows you to undergo glaucoma screening.

Colonoscopy

Unless you have additional risk factors for colorectal cancer, screening for the disease should begin at age 50. Don’t worry though; as long as your results remain normal, you’ll only need a colonoscopy once every 10 years.

How Maple can help women put their health first

Having a yearly physical is no longer recommended unless you have specific underlying health issues. That can leave many women feeling like they’re not addressing their concerns proactively. Getting a general health assessment gives you that full health evaluation you’re missing to help you understand your risk factors and identify and treat conditions before they become more serious.

During your assessment, you’ll discuss your medical and family history, as well as your overall health with a physician. They can also address any concerns you may have and order follow-up testing if deemed necessary.

If you’re looking to take a deep dive into your health, get in touch to schedule a general health assessment online today. Preventative care can alert you to any potential issues before they have the opportunity to progress and empower you to age in the healthiest way possible.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post The health screening tests all women need appeared first on Maple.

Instead, try making small changes that are actually sustainable. Here are 15 ways to stay healthy all year round.

The importance of proactive healthcare and maintaining a healthy lifestyle

The best way to avoid a serious health issue is to try to prevent it in the first place. And eating well, exercising regularly, and living a healthy lifestyle are a great start. Beyond that, one of the best ways to stay healthy is to access regular preventative medical care.

Don’t worry if you can’t remember the last time you had a checkup, though — we can help. Maple is a telehealth platform that connects you with Canadian-licensed doctors and specialists from your phone, tablet, or computer.

With a general health assessment, you can get a snapshot of where your health is right now. This can help you understand any unique risk factors you might have and alert you to any changes in your health you should be aware of.

And, since preventative health care is nothing without good lifestyle practices, you’ll want to consider incorporating these helpful tips into your daily routine.

1. Listen to your hunger and fullness cues

If you grew up having to clean your plate, you’re likely accustomed to eating whether you’re hungry or not. Or, you might ignore your body’s hunger signals until you fall into “hangry” territory (feeling hungry when you’re angry).

Habit, thirst, and boredom can often dictate eating behaviour more than physical cues, so check in with your body regularly to counteract these tendencies. Taking eating off autopilot can help you learn to listen to your body. Over time, the process will become more intuitive.

2. Benefits of eating healthy

A healthy eating plan for the new year is high on many resolutions lists, and for a good reason. Your diet has a profound effect on your health, and it’s implicated in everything from heart disease to obesity to cancer.

If you’re looking for ways to start eating healthy this year, consider making small sustainable changes instead of overhauling your diet completely. According to Canada’s Food Guide, a balanced meal means incorporating plenty of fruits and veggies, choosing fibre-rich whole grains, and pairing it all with some protein.

That may sound simple, but putting it into practice daily can be challenging. If creating a repertoire of healthier options seems overwhelming, try seeking out new recipes online or speaking to a dietitian for help.

3. Benefits of meal prepping

Planning healthy meals and cooking every day can seem impossible. But, meal prepping for a week can help you eat healthy, home-cooked meals regularly — and maintain your sanity.

How to build a healthy meal plan will look different for everyone. At the bare minimum, though, start meal prepping by choosing dishes you like, or you’ll kill your chances of success. While it does require an initial time investment, in the end, meal prepping lets you save time and avoid the temptation of shelling out for expensive takeout.

4. Stop multitasking while eating

It’s easy to overeat when you’re not paying attention — it may even be the main cause of binge eating for you. The next time you find yourself multitasking during a meal, take a break and focus on your food instead.

Eating mindfully helps you focus on your food’s taste, texture, and smell, allowing you to lean into your body’s natural cues. And, since slowing down and savouring food can help you control your intake, it’s one of the simplest ways to improve your eating habits.

5. Check those expiration dates

Expiry dates on food are there for a reason. Eating expired food can cause food poisoning after all. But, while sealed products are helpfully straightforward, leftovers can be a bit more mysterious.

To keep yourself safe, avoid letting prepared foods linger at room temperature for more than two hours. Instead, refrigerate them promptly and consume any leftovers within three days. After that, chuck it out.

6. Drink water and stay hydrated

There are many benefits of drinking water — beyond keeping you alive, it helps keep you feeling alert and energetic.

If you’re wondering exactly how many litres of water a day you should drink, know that there’s no magic number. Instead, look to the colour of your urine for guidance. If it’s not clear, you need to drink more.

7. Protect your skin

Protecting your skin from the sun can help you prevent skin cancer and premature aging and stave off wrinkles. So, what does good skin protection mean? It involves limiting your skin’s exposure to UV rays.

And, UV rays don’t go away just because it’s chilly out. In fact, they can bounce off snow, ice, and other reflective surfaces, sometimes making them more powerful. Every dermatologist will tell you this is why using a broad spectrum SPF 30 lip balm and sunscreen’s so important to protect your skin from the sun — all year round.

8. Practice safe sex

Besides helping to prevent pregnancy, using condoms can reduce the risk of sexually transmitted infections (STIs) and diseases.

But, how to have safe sex doesn’t end with condom use. Condoms only protect certain parts of your anatomy. They can’t prevent STIs like genital warts or herpes that affect areas around the genitals. If you or your partner has a sore, wart, or growth, avoid having sex until it’s been examined by a healthcare provider.

Otherwise, use a condom every time you’re sexually active to keep you safe during sex.

9. Laugh more often

The health benefits of laughter are wide-reaching. Not only does it help to relieve stress and anxiety, but laughter can also improve your quality of life and promote bonding with others.

The next time you feel wound up, try watching or listening to something funny for a little stress relief from laughter. Chances are that you’ll find yourself laughing off those heavy emotions.

10. Quit smoking

Smoking displaces oxygen in your blood, increases your risk of developing at least 16 different kinds of cancer, and impacts every organ in your body, especially your lungs. Moreover, smoking ages your skin, yellows your teeth, and reduces fertility.

If you smoke, quitting is just about the best thing you can do for your health. If you’re considering switching to vaping instead, know that e-cigarettes come with a host of issues too, and what happens in your body when you quit smoking and start vaping isn’t totally clear.

For support with your quitting journey or advice on how to quit smoking gradually, speak to your healthcare provider. You can also visit the Government of Canada’s Quit Smoking website for additional tools and resources.

11. Start working out regularly

The idea of working out can be intimidating. But, while it’s true that regular physical activity is a key part of being healthy, that doesn’t have to mean jogging or joining a gym.

As long as you’re being active for at least 150 minutes a week, you can break that down however you like — whether roller derby or walking. The point is to be active enough to get your heart rate up for 10 minutes or more at a time.

12. Wash your hands and brush your teeth

Questions like how long should I wash my hands for and how often should you brush your teeth may seem silly, but doing them improperly can have consequences.

To stave off gingivitis and cavities, aim to floss once a day and brush twice, for two minutes each time.

Likewise, washing your hands for as long as it takes you to sing happy birthday twice will help stop the spread of germs. These small-time investments in good dental and hand hygiene will pay off in spades.

13. Limit alcohol

Updated low-risk drinking guidelines show that even small amounts of alcohol can cause liver damage and increase your risk for cancer, heart disease, and stroke.

So, what should you drink instead of alcohol on your next night out? Many bars now serve an ever-growing list of mocktails and alcohol-free beer. Not drinking alcohol, or drinking very little, is becoming increasingly popular. So if you’re worried you’re the only one not drinking, you’re definitely not. A number of companies are also selling make-at-home kits.

If two drinks or less a week seems unrealistic, try decreasing how much you drink by any amount. If you’re looking for more support on how to stop drinking, speak to your healthcare provider about your options.

14. Improve your sleep health

Lack of sleep affects your mood, ability to concentrate, and immune system, and you can get sick from not sleeping well.

Luckily, simple changes can help you achieve the seven to nine hours a night you need. For starters, avoid screen time for an hour before you go to bed, and turn your bedroom temperature down a degree or two. And while, yes, technically, napping does count as sleep, it’s not for everyone.

If you feel refreshed after naps, optimize your nightly sleep by keeping them to 20 minutes and before 2pm. Otherwise, avoid them, as they’ll throw off your sleep pattern.

If you still have trouble after making these changes, consider speaking to a sleep therapist for more help.

15. Ask for help when you start feeling overwhelmed

Asking for help can feel like an admission of failure for many. But, sharing your feelings is often the first step towards lightening your load.

Friends and family can be powerful sources of support, but sometimes talking to them isn’t enough. If you need more support, speaking to a therapist can help. Therapists are specially trained to address anxiety, depression, and other mental health concerns. Talking to one can help you regain a healthy mindset.

How Maple can help you stay healthy

If you find you’re always sick or if you’re just not feeling as healthy as you’d like, it’s time for a change. Making small sustainable shifts in your daily life is a great start. And, if you’re looking for a big-picture view of your health, consider getting a general health assessment. This can help you better understand your baseline and whether you’re at risk of any potential health issues so you can get the treatment you may need.

Achieving perfect health isn’t possible. But making better daily choices can keep you feeling healthy all year round.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post 15 things you can do to stay healthy all year appeared first on Maple.

What’s vitamin D and why’s it beneficial?

Vitamin D isn’t just one substance. It’s actually a group of nutrients that are essential for human health. One of its components, vitamin D2, comes from plant sources. This makes it cheaper to produce, making it the form you’re most likely to find in supplements and fortified foods.

Vitamin D3, in contrast, comes from animal sources. Fatty fish like sardines and salmon contain large amounts of it, as do egg yolks and red meat, though it’s also available in supplement form. While both forms are beneficial for humans, vitamin D3 may raise vitamin D blood levels more effectively than D2.

So, what does vitamin D do? Likely a whole bunch of things. A number of organs and tissues in your body have vitamin D receptors, suggesting it may play a part in many of your physiological processes. More research is needed, however, to give scientists a full picture of its role.

What’s clear is that vitamin D helps your body to absorb calcium and phosphorus. These minerals are crucial for maintaining healthy bones and teeth and enabling proper muscle movement. Beyond that, vitamin D contributes to heart and nerve function. As a result, a lack of it can be a factor in everything from heart failure to erectile dysfunction to depression.

If you’re worried that your vitamin D levels are off, Maple can help. Maple is a telehealth platform that connects you with Canadian-licensed doctors and specialists from your phone, tablet, or computer. With Maple, you can speak to a doctor about your vitamin D concerns from the comfort of your home at a time that’s convenient for you.

Does vitamin D help with mood?

Taking a vitamin D supplement may improve mood if you’re experiencing depression and have a vitamin D deficiency. But, not everyone experiencing depression is vitamin D-deficient. If your vitamin D levels are normal to begin with, you’re unlikely to see a boost in mood after taking it as a supplement.

How much vitamin D do I need per day?

The recommendations for Canadian vitamin D values vary depending on your age, pre-existing health conditions, and a variety of other factors. Generally, Osteoporosis Canada recommends that healthy adults between the ages of 19 and 50 supplement their diet with 400 to 1000IU of vitamin D a day.

Adults over 50, or younger individuals with health risks like osteoporosis, multiple fractures, or a condition affecting their ability to absorb vitamin D should aim for more — between 800 to 2000IU a day. The truth is, however, that more research is needed for science to fully understand the exact cause and effect of differing supplement dosing levels.

If you’re testing your blood serum levels, 75nmol/L (nanomoles per litre) is considered a healthy vitamin D level for almost everyone. The medical consensus is that this level of vitamin D is sufficient for preventing diseases like rickets and osteoporosis.

Some individuals may require higher doses — 10,000IU a day or more — due to specific health conditions. In these cases, however, treatment is supervised by an endocrinologist.

Is it normal to have lower levels of vitamin D in the winter?

It’s not only normal to have lower levels of vitamin D in the winter, it’s expected. Your body makes vitamin D in response to sunlight. Since the amount of sun exposure you get decreases in winter, your vitamin D production will naturally fall too.

This effect becomes more pronounced the further away from the equator you live. While individuals close to the equator are unlikely to experience vitamin D deficiency, dark winters in Canada leave vitamin D levels low for about 40% of Canadians.

What happens when vitamin D levels are too low?

Symptoms of vitamin D deficiency can vary widely, from the physical to the mental. They’re also on a spectrum, which means they can vary from mild to quite pronounced depending on the level of deficiency. Symptoms include:

• Low energy and fatigue
• Muscle weakness
• Muscle aches
• Hair loss
• More frequent respiratory infections
• Osteopenia (low bone density)
• Osteoporosis
• Weak tooth enamel
• Increased risk of falls and fractures
• Increased risk of seasonal affective disorder (SAD) and other forms of depression
• Erectile dysfunction
• Rickets

What can I do to boost my vitamin D levels during the winter?

It’s one thing to know about the benefits of vitamin D. It’s another to figure out how to get enough of it in your diet naturally. The flesh of fatty fish like salmon and sardines along with fish liver oils are some of the richest food sources of vitamin D — and they’re a great option to eat healthy — but they’re not for everyone. Luckily, you can still reap the immunity-boosting benefits of vitamin D as a vegetarian or vegan.

Vitamin D-rich food for vegetarians

If you’re looking for nutritional forms of vitamin D and eat eggs and dairy products, you’re in luck. Eggs are nutrient-rich with significant levels of vitamin D. After cooking, each egg yolk contains 32IU of vitamin D.

The caveat is that eggs are more likely to be high in nutrients when they come from chickens that receive regular exposure to sunlight. That means you’ll want to opt for farm-raised or free-range eggs if you’re looking for a vitamin D boost this winter.

Nutritional vitamin D sources for vegans

Sources of vitamin D may be fewer on a vegan diet, but you still have some great options. While many vegetables don’t have significant amounts of vitamin D, mushrooms are the exception. When exposed to UV light, mushrooms create vitamin D naturally, just like humans. This makes them a great dietary source for it.

While cow’s milk is off the table for anyone on a vegan diet, alternative milks are often fortified with vitamins. Though you’ll want to double-check the label, this usually makes most soy, oat, nut, and rice milks good sources of vitamin D.

Tofu’s another food that’s often vitamin D-fortified. Just 100g of fortified tofu can contain as much as 13% of your daily dose of the sunshine vitamin.

While orange juice doesn’t naturally contain vitamin D, most brands choose to fortify theirs with both vitamin D and calcium. Since vitamin D improves calcium absorption, this combination is especially beneficial.

How can I prevent vitamin D deficiency during winter?

Beyond looking at your diet, maintaining healthy vitamin D levels means exposing yourself to sunlight this winter. You’ll have to actually go outside for this, however. UVB rays don’t penetrate glass, so you can’t get vitamin D through a window. Instead, incorporate physical activity into your day with a sunny midday walk to keep you feeling healthy all winter long.

Keep in mind, however, that winter calls for layering up, which prevents full sun exposure to much of your skin. This, coupled with a lower UV index, may mean that your body can’t synthesize adequate vitamin D levels.

To help prevent deficiency, it’s a good idea to take a vitamin D supplement. This is especially important for young children who require it for proper growth and bone development.

A word to the wise, though. If you think you’re feeling the effects of its deficiency and are wondering, “How soon will I feel better after taking vitamin D?”, know that it can take a while. Oral supplementation may take a few months to bring your levels up to the recommended range, so it’s best to start even before winter rolls in.

When to take vitamin D

Worrying about when to take your vitamin D — e.g. morning or night — isn’t worth it. More important is what you take with your supplement.

Because it’s fat-soluble, your body absorbs vitamin D best when it’s paired with high-fat foods. If you want to know the exact amount, 11g of fat — the equivalent of about 18 almonds — is the sweet spot. You’re better off taking it with this amount of fat than worrying about timing your dose.

What happens if I take too much vitamin D?

It may seem like more is better, but you can take too much vitamin D. Beyond 4,000IU — the equivalent of 100mcg — vitamin D may be unsafe. Long-term, excessive vitamin D intake can result in a condition known as vitamin D toxicity (VDT). Under medical supervision, however, patients with certain medical conditions may receive more than that for limited periods.

VDT isn’t caused by excessive sunlight, and you’re unlikely to reach this level through diet alone. Taking too much vitamin D in supplement form is almost always the cause of VDT.

What are the symptoms of vitamin D toxicity?

VDT is a relatively rare, but serious condition. The major side-effect of too much vitamin D is hypercalcemia, or too much calcium in your blood. Given how necessary calcium is to bone and teeth health, this may sound like a good thing, but it’s not. Having excessive calcium levels actually weakens your bones.

Beyond that, symptoms of vitamin d overdose can include:

• Confusion
• Apathy
• Nausea
• Loss of appetite
• Vomiting
• Abdominal pain
• Excessive urination
• Excessive thirst
• Dehydration
• Heart arrhythmia (irregular heartbeat)
• Bone pain
• Kidney stones
• Blood vessel damage
• Kidney failure

When should I talk to a doctor about my vitamin D intake?

While sunny outings and a balanced diet go a long way toward achieving optimal winter vitamin D levels, they may not be sufficient. A variety of factors, including lifestyle, age, skin colour, body mass index, and preexisting health conditions, can all play a role in your daily vitamin D needs.

If you’re unsure whether you’re getting enough, seeing a doctor online is a great next step. The doctor can help you determine how much vitamin D is right for you, or if you need a supplement at all.

Alternatively, if you’re looking to get enough of the sunshine vitamin from your diet, speaking to a dietitian online might be in order. Not only can they demystify how to incorporate more vitamin D into your diet, but an online dietitian can also help you develop a customized nutrition plan, taking your unique circumstances into account.

Whatever you decide, however, don’t let the symptoms of too much or too little vitamin D be ignored. Your health is too important to be left up to chance.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post How to boost your vitamin D levels this winter appeared first on Maple.

Why’s it hard to work out in the winter?

If you’re wondering how to get motivated to exercise in the winter, you’re not alone. The cold weather seems made for snuggling under a blanket or curling up in bed with a good book. So it’s little wonder that working out in the winter requires more willpower than you can sometimes find.

There’s more to it than just a craving for comfort though. Research shows that cold temperatures prevent you from contracting your muscles as quickly.

Additionally, there’s a correlation between your levels of vitamin D and how well your body supplies oxygen to your muscles. So, since winter’s shorter days decrease the amount of vitamin D the sun provides, and the cold makes it harder to engage your muscles, exercise can quite literally require more effort than during the summer.

Is working out in winter effective?

While it might require more willpower, the benefits of exercising in the winter months are extensive. For starters, because you don’t get as hot as you do during warmer months, you’ll likely be able to push yourself a little harder in the winter. This can help you develop muscle and build endurance, strengthening your overall fitness levels.

Additionally, exercise can be a bit of a silver bullet when it comes to some of winter’s worst concerns. Vitamin D is scarcer in winter, making outdoor activities a great way to soak in what little is available from the sun. This crucial vitamin is a building block for maintaining healthy bones and teeth and reducing inflammation, so you don’t want to be deficient.

Beyond access to vitamin D, there are a number of mental health benefits to working out. Exercise increases your serotonin and endorphin levels, which makes it a great tool for helping to boost your mood, regulate your sleep cycle, and potentially stave off seasonal affective disorder (SAD).

Staying active when the weather gets colder will also keep your immune system strong. Exercise increases your CD4 cell count — the white blood cells that defend you against pathogenic invaders. This effect is so potent, studies suggest it reduces your chances of acquiring a viral infection by just over 30%.

Exercise also releases pro- and anti-inflammatory cytokines, while increasing lymphocyte circulation and cell recruitment. These processes are crucial to the functioning of your immune system, helping to both lower your chances of getting sick and decreasing the intensity of your symptoms if you do.

What’s more, exercise may amplify the benefits of your annual flu shot. That’s because active folks are more likely to have a robust immune response following vaccination than inactive individuals. Even a 90-minute walk following a COVID-19 or influenza vaccine can increase antibodies against these viruses weeks later.

Finally, just being cold burns both calories and fat. Shivering alone increases caloric output as much as three to five times your resting energy expenditure. It also prompts your body to start burning brown fat to generate heat and keep you warm.

While this may seem promising, you shouldn’t attempt your next winter run in a t-shirt and shorts. Your core temperature increases enough during exercise that you’re unlikely to shiver, even outdoors. If you do shiver, it’s likely because you’re not dressed appropriately, which can become a safety issue.

Is it safe to work out in cold weather?

Yes! But, how to exercise safely in winter’s cold weather means taking proper precautions.

Frostbite and hypothermia can be serious consequences of dressing improperly in winter. They’re also more likely to happen when you’re wet — like from sweating. If you’re going to exercise in cold weather, make sure to insulate your body from the cold with breathable, removable layers.

You’ll also want to avoid going outside in extreme temperatures. 0°C might seem warm enough, but the wind chill factor can cause temperatures to feel significantly colder. Once temperatures drop below -27°C with the wind chill, exposed skin is subject to frostbite within 10 to 30 minutes, or less.

10 tips for exercising in winter

Staying active during the coldest months might require a little more planning, but the effort is worth it. Here’s how to get the most from your winter workout.

1. Choose an activity you love

Fitness doesn’t have to mean suffering, and there’s no point in committing to a workout plan you don’t enjoy. Running might be accessible for you, but if you hate it, you likely won’t do it. Instead, take some time to brainstorm exercises you actually like doing so that working out doesn’t have to feel like a chore.

2. Set your fitness goal and stick to a routine

Canadian guidelines stipulate that you should get at least two and a half hours of physical activity weekly. As long as you’re breaking it into sessions of 10 minutes or more, how you get that is up to you. Decide when and where you’ll be exercising and schedule it into your calendar to keep yourself on track.

3. Invest in proper gear

Layering up with thermal clothing for winter is a must. This will keep you feeling toasty while letting you strip off layers as you get too hot. But don’t stop there. Make sure your hands and head stay warm with well-insulated mitts and a hat.

Finally, don’t forget about your feet. Warm, sweat-wicking socks inside insulated boots with great tread are a must for getting out in the snow and cold. Or, if you’re going to be running or moving quickly, ditch the boots in favour of trail running shoes with added grip for better traction.

4. Stay visible

Winter days are short, and the nights are long. If you’re heading outside in the evening or early morning, make sure drivers can see you clearly by wearing clothing with reflective strips.

5. Check the weather forecast

Snow storms, wind chill, and freezing rain can make it too treacherous to venture out. Check the forecast before heading out, and if the weather’s too extreme, choose an indoor activity instead.

6. Don’t skip the sunscreen

The sun’s rays may not feel as hot in winter, but they can still cause sun damage, premature aging, and burning. Counteract this by slathering on a broad-spectrum sunscreen with an SPF of 15 or higher.

7. Stay hydrated

It might not seem like you’re sweating as much as you would during a summer workout, but staying hydrated in cold weather is just as important. Prevent winter dehydration by upping your water intake before and after your workout. You can even incorporate water-rich fruits and vegetables as a post-workout snack, like apples, oranges, cucumbers, and celery.

8. Raise your body temperature and limber up before you start with a dynamic warm-up inside

Go beyond cursory stretching to guide your joints through their full range of motion, starting with small motions before moving to larger movements. You can also try squats and standing marches to raise your core temperature before going out into the cold.

9. Don’t overdo it

Winter conditions are harsh, and snow and ice can be hazardous, especially if you’re considering an activity like running. If outdoor conditions are too severe, consider taking a day off or finding an indoor activity instead to stay safe. Swimming, yoga, and mall walking are great ways to get active without stepping outdoors.

10. Get a workout buddy

Enlisting support is a great way to help you stay motivated to work out, especially in winter. Enthusiasm can wane during winter’s coldest, darkest days. Knowing that your workout buddy is expecting you can be just the motivation you need to keep going.

What’s a sedentary lifestyle?

According to Canadian guidelines, being sedentary means being inactive for more than eight hours a day. This includes time spent sitting at a desk or computer, or driving.

This eight hour window also encompasses recreational screen time, which shouldn’t exceed three hours. Unfortunately, if you spend your evenings binging shows or scrolling your phone, that might mean you’re getting too much.

What’s the impact of a sedentary lifestyle on your body and health?

Sitting may seem innocuous, and screen time is such an integral part of so many Canadian lives that these guidelines may seem excessive. But, sedentary behaviour increases your risk of developing a number of health issues. These include:

• Cardiovascular disease
• Hypertension
• Diabetes
• Osteoporosis
• Obesity
• Depression

The bad news doesn’t end there. Your physical activity, or lack thereof, can also affect your core brain skills. It’s not completely clear why, but being sedentary is associated with a decrease in cognitive functioning. This means exercise isn’t just a crucial component of physical health, it’s a key driver of intellectual ability.

The physical effects of a sedentary lifestyle on your muscles are more obvious. When you don’t use your muscles regularly, your body thinks you don’t need them. Consequently, it begins to break down your muscle tissue resulting in muscle atrophy, which is a loss of muscle tissue. This can lead to weakness and increase your risk of falls and injury.

Symptoms of lack of exercise can also appear as low mood, lethargy, digestive issues, and trouble sleeping.

While it’s okay to take a break from being active from time to time, switching to a sedentary lifestyle for even just a few weeks can cause noticeable effects. Luckily, incorporating regular exercise into your life can reverse many of these changes.

How Maple can help you stay healthy this winter

If you take away one thing from all this, it’s that little actions can make a big difference. Try to incorporate regular movement breaks into your day or schedule a 10-minute walk around the block. These small bursts of activity really do add up.

But, while regular physical activity is beneficial, make sure to check in with your healthcare provider before beginning a new workout program. Working with your healthcare provider can help you avoid any exercise pitfalls, so you can develop a plan that’s right for you.

If you’re concerned that your sedentary lifestyle is impacting your health, however, Maple can help. Maple is a telehealth platform that connects you to Canadian-licensed doctors and specialists from your phone, tablet, or computer.

With Maple, you can also schedule a general health assessment to give you a 360° view of your health. This will help you gain an understanding of any specific risk factors you may have, and identify and treat any conditions before they become too serious.

Additionally, your general health assessment practitioner can help to guide you away from less healthy behaviours toward more beneficial ones. If you’re looking to make a positive shift in your life, don’t wait. Reach out today to schedule your general health assessment and start living your best life.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post 10 tips to stay active during winter appeared first on Maple.

In fact, cold weather can even fool you into thinking you’re fine when you’re actually in need of some water. Here’s how to avoid dehydration in winter.

What causes dehydration during the winter months?

Cold weather alone causes dehydration to a certain degree. Cold air is much dryer — it just can’t hang on to moisture like warm air. So the colder the temperature, the more quickly water in the environment evaporates.

This makes the simple act of breathing a contributing factor to fluid loss during the colder months. Because the air is so chilly, your body has to both warm and moisten it before it hits your lungs. Once you exhale, that warm humid air is gone — taking its moisture with it.

Breathing isn’t the only mechanism for dehydration during the winter, though. Your body undergoes certain processes when it’s cold out in its attempt to keep you warm. One of the side effects of these can be fluid loss.

When you’re cold, your body aims to conserve heat by constricting your blood vessels. This prevents blood from flowing freely throughout your body, keeping more warm blood close to your core. If you find you often get cold hands in the winter, this is why.

While all this blood in your core does the trick of keeping your organs toasty and protected, it also keeps your body from noticing fluid loss as easily. As a result, you don’t get as thirsty in the winter — even when you’re slightly dehydrated.

To make matters worse, all that blood rushing to your torso may actually cue your body to urinate more frequently. This phenomenon, known as cold weather diuresis, happens because the blood in your core causes your blood pressure to increase.

This triggers your kidneys to filter excess fluid from your blood in an attempt to bring your blood pressure down again. And voilà, the result is an increase in your need for bathroom breaks.

How exercising in cold weather can increase your risk of dehydration

Breathing and urination aren’t the only ways you lose fluids during the dry winter months. Cold weather exercise and its resulting perspiration can be another source. But, because sweat evaporates more rapidly in the cold air, sweating and fluid loss are less apparent.

Additionally, your sweat is more likely to get wicked away in winter by any bulky layers you wear. Both factors may contribute to dehydration, as staying hydrated during a winter exercise session might not seem as necessary as it does after a summer sweat.

This isn’t limited to just high-intensity exercise either. Walking during the winter or shovelling snow, for example, are both high activity enough to cause sweating and fluid loss. But because your body doesn’t heat up as much you might not notice how hard you’re working or that you’re actually sweating.

What are the signs and symptoms of dehydration in cold weather?

Because you may not experience the same extreme thirst cues during the colder months, dehydration might not be as apparent. Instead, be on the lookout for these other symptoms signalling winter dehydration:

• Dark-coloured urine
• Urinating less frequently than usual
• Constipation
• Dry lips or mouth
• Dry skin
• Fatigue
• Headaches
• Difficulty concentrating
• Increased irritability
• Reduced skin turgor or elasticity — if you pinch the skin and it doesn’t return to its normal shape right away, it’s a good indication that you’re dehydrated

In babies, dehydration can look like:

• Crying without tears
• Dry or sticky mouth
• Fewer wet diapers
• Crankiness

In more severe infantile dehydration cases you may see:

• A sunken fontanelle (that soft spot on their head)
• Sunken eyes
• Drowsiness

What are the risks of becoming severely dehydrated during the winter?

You can usually deal with slight dehydration by drinking plenty of fluids. Ignoring early signs, however, can increase your risk for more severe dehydration, which is a medical emergency.

Your body is largely made up of water and without adequate fluids it can’t function properly. Severe dehydration can result in organ damage, affecting your kidneys, heart, and brain. Even if you recover from dehydration, it can have lasting effects on your organs.

Dehydration is especially hard on your kidneys. As it progresses, dehydration can cause waste to build up in your kidneys. This can damage these crucial organs, affecting their functioning and potentially contributing to kidney failure.

Your brain is also susceptible to fluid loss, and even a small fluid deficit can affect your cognitive abilities. Milder dehydration can induce headaches, concentration difficulties, and fatigue.

Once these symptoms give way to confusion and difficulty expressing yourself, it’s a good indication that you’re dealing with severe dehydration and need immediate medical care. Severe dehydration can have catastrophic effects on your brain functioning and may put you at risk of coma and even death.

Even when it’s not as intense, dehydration isn’t good for your body. Your body needs fluids to flush out its urinary tract periodically. Without a regular stream of urine to clear it out, bacteria near your genitals have more opportunity to make their way into your urethra. This means that dehydration can lead to urinary tract infections (UTIs).

Additionally, improper hydration can cause a build-up of calcium and uric acid in the kidneys. Over time, this may lead to arguably one of life’s most painful conditions — kidney stones.

Who is at greatest risk of dehydration in the winter?

Dehydration can happen to anyone, no matter the season. It happens more quickly, however, and is more likely to affect young children, pregnant women, and the elderly.

Older people may be especially at risk as thirst sensations diminish in the elderly. Babies and young children, however, may not be able to communicate their thirst as needed. Additionally, small amounts of fluid loss have a greater effect because of their size, increasing their odds of dehydration.

How do you prevent winter dehydration?

Preventing winter dehydration isn’t just a matter of avoiding the worst. Staying properly hydrated will also stop your energy levels from flagging and keep your digestion running smoothly. Here’s how to prevent dehydration all winter long:

1. Don’t wait for signs of dehydration before making your move. Stay hydrated even when you don’t feel thirsty by incorporating a good amount of water-rich foods into your diet. Think soups, but also fruits and vegetables like cucumbers, tomatoes, apples, and melon.

2. If you often forget to drink liquids, it’s probably time to invest in reusable water bottles. These can be kept in your car, at your desk, or wherever else you spend a lot of time. They’re a great way to cart water around while serving as a visual reminder that it’s time to drink up.

3. Set water goals throughout your day. If you have a bit of a commute in the morning, for example, aim to drink 500mL — the size of a typical bottle of water — before you get to work. Do this at predetermined times throughout the day to maintain adequate hydration.

4. Layer up. Bundling up is crucial for avoiding the worst of winter’s wrath and and to keep your body temperature warm. But all that hot, bulky clothing can make you sweat and contributes to moisture loss.To minimize this, layer up on those cold days, especially if you’re exercising. Peeling off layers as needed will keep you feeling toasty without causing overheating.

5. Liven up your water. Not everyone enjoys water. If you fall into this group, try adding some flavouring or fruit to it to make it more exciting. This can be especially helpful for toddlers or young children who might need a little more persuading to drink their fluids.

What should you do if you’re experiencing signs of dehydration?

Treating cold weather dehydration can’t be put off until later. If you’re experiencing mild dehydration, you can treat it at home, but it should be addressed immediately.

The obvious solution is to consume fluids, but not just any will do. Steer clear of beer or any alcoholic drinks, as these contribute to dehydration. Instead, stick to water, electrolyte-containing beverages that also up your sodium and potassium intake, or rehydration fluids. Avoid sugary sodas and juices if possible, as they’re high in sugar and low in electrolytes.

Moderate to severe dehydration, however, requires medical intervention. In this case, you’ll likely need to have your liquids replenished with intravenous fluids. This must be done at a hospital where they can also monitor your heart rate and blood pressure for safety.

How Maple can help if you’re dehydrated

Getting out and being active is a great way of enjoying the winter weather. But if you’re concerned that you’re showing signs of dehydration, it’s a good idea to speak to a doctor.

With Maple, you can connect with a Canadian-licensed doctor online within minutes. They can advise you on managing your dehydration symptoms at home. And if they’re concerned about your condition, they’ll be able to let you know if it’s time for emergency medical intervention.

Don’t let the cold stop you from staying active all winter long. Cold weather can cause dehydration, but with proper precautions, you can stay safe and have fun.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post Why do I get dehydrated in the winter? appeared first on Maple.

If this sounds all too familiar, a doctor on Maple can help. Maple is a telehealth app with Canadian-licensed doctors and specialists. You can connect with a general practitioner on Maple in minutes, 24/7 for your sore throat, cold, flu, and many other common conditions, all from the comfort of your home.

If your throat feels sore in winter, you’re likely not imagining it. Here’s what may be causing it and how to help prevent a sore throat when it’s chilly out in the first place.

How can cold weather affect your throat?

Cold weather and sore throats go hand in hand, but a bacterial or viral infection isn’t its only cause. Your pharynx (throat) is a tube that carries food to your esophagus before reaching your stomach, and air to your larynx (windpipe) before reaching your lungs. Pharyngitis, also known as a sore throat, happens when there’s inflammation in the back of the throat.

In winter, the cold, dry air can cause a sore throat because it has the ability to dry out the tissue, resulting in irritation. A dry environment and a low indoor humidity level during the winter months are just some of the non-infectious causes of a sore throat in cold weather. Others include:

• Heartburn (acid reflux) or gastroesophageal reflux disease (GERD)
• Winter allergies
• Smoking
• Mouth breathing

If you wake up every morning with a sore throat in winter, it’s likely one of the reasons listed above.

Most of the time, however, the cause of a sore throat in winter is in fact, a cold or the flu. Other infectious causes include:

• Strep throat
• Mononucleosis
• Tonsilitis

These infections happen more in cold temperatures because viruses tend to survive better in the cold, dry, winter air. On top of that, we spend more time indoors in the fall and winter, which means these illnesses can pass with close contact — especially to those with a weakened immune system.

Signs and symptoms of a sore throat in winter

Pretty much everyone has experienced a sore throat at some point. This can make your throat feel painful when swallowing as well as dry and scratchy. Most often, when a virus like a cold is causing your sore throat, you’ll also have symptoms such as:

• Cough
• Runny nose
• Hoarse voice
• Earache

A sore throat caused by A Streptococcus (strep throat) presents a bit differently. Symptoms of strep throat include:

• Sore throat that comes on quickly
• Painful swallowing
• Fever
• Red and swollen tonsils — there may even be white patches or pus
• Small red spots on the roof of your mouth
• Swollen lymph nodes in the front of your neck

How long does a sore throat last?

Sore throats typically last anywhere from a few days to a week. Sore throats that stick around for a week or longer are called chronic sore throats. If you’re wondering why your sore throat isn’t getting any better in this case, it’s time to connect with a healthcare provider to determine the cause. You may even require further testing or prescription medication to help with the infection, pain, or both.

Sore throat or winter allergies?

If you find that the changing weather brings on your sore throat, but you don’t have cold or flu symptoms, the cause may be winter allergies. Winter allergies tend to act up when you spend a lot more time inside.

Typically when people think of seasonal allergies, they relate it to spring and summer, when pollen is in the air outside. But the air inside can be filled with indoor allergens like dry air, dust mites, mould, pet dander (if you have pets), and even cockroach droppings and shells. Consistent exposure to these allergens can make your body see them as invaders, spurring allergy symptoms such as:

• Sore throat
• Watery, itchy eyes
• Dark circles under your eyes
• Runny or stuffy nose
• Sneezing
• Coughing
• Rashes
• Morning headaches
• Postnasal drip
• Wheezing or shortness of breath if you have allergic asthma

Thankfully, there are a handful of things you can do around your home to help manage your winter allergies, like:

• Dusting and vacuuming often
• Reducing the amount of dust-catching fabric around your home (pillows, throws, carpets, etc.)
• Washing curtains, blankets, and bedding often
• Using premium HVAC filters and change them frequently
• Keeping food well-sealed to avoid pests
• Watching for leaks and checking damp places for mould
• Washing any human or pet stuffed toys

There are also plenty of over-the-counter (OTC) medications like antihistamines, decongestants, and nasal sprays that can help.

How do you prevent a sore throat in winter?

There’s no permanent escape from winter in Canada (unless you’re a snowbird), so sore throat prevention matters. Here’s what you can do to help maintain optimal throat health during the colder months:

• Wash your hands often. This should go without saying, but winter is brutal for colds and the flu, one of the biggest culprits of sore throats in winter. So make washing your hands a priority after hitting up the grocery store, gym, making your morning coffee in the staff lunchroom, or hanging out with friends.
• Keep your hands away from your face, specifically your eyes, nose, and mouth. These are all ports for sore throat-causing germs to creep into.
• Drink lots of water. Doing this helps to thin out mucous and keep your throat hydrated.
• Don’t smoke. Aside from being the leading cause of lung cancer, smoking can weaken your immune system, leaving you vulnerable to infections. It can also irritate the tissues that line your throat.
• Hook up a humidifier at home or the office. Humidifiers put moisture into the air, which can help keep your mucous membrane moist and your sinuses from drying out.

6 tips to soothe a sore throat this winter

If you’ve done all you can and still have a sore throat during winter, there are many options to help soothe it.

1. Suck on ice chips, popsicles, or lozenges. This produces saliva, which can lubricate the throat. Some lozenges also have benzocaine, a local anesthetic that can numb the pain in the back of your throat.

2. Gargle with salt water. If you have a viral or bacterial infection, doing this helps to remove the build-up of mucus and inflammation. This is also helpful in relieving pain and inflammation due to sore throats from winter allergies.

3. Use a humidifier or cool mist vaporizer. This can help moisten the air and your throat.

4. Drink warm liquids, like tea and soup. Doing this has been shown to provide immediate relief of a sore throat and other cold and flu symptoms. Plus, who doesn’t love a warm, comforting hot drink in the winter?

5. Add honey to your hot liquids (for adults or children over the age of one). Honey has antibacterial properties and coats the throat, which can make it feel better temporarily.

6. Talk to a pharmacist about OTC medications or speak to a doctor about a prescription if the pain is getting worse.

How Maple can help your sore throat

If you’ve been dealing with a sore throat for a few days, consider seeking treatment from a doctor. If you’ve had pain for more than week that’s accompanied by difficulty breathing, swallowing, or a high fever, that’s how you know your sore throat is serious and you’ll need to talk to a doctor as soon as possible.

Thankfully, with Maple, you can see a Canadian-licensed doctor online for sore throat treatment in minutes. The doctor may prescribe a mix of anti-inflammatory drugs (NSAIDS) and oral steroid medications for adults. For children with strep throat, a prescription for an antibiotic like amoxicillin may be required. All of this will be determined by the doctor during your consultation.

Having a sore throat is uncomfortable and frustrating, and the last thing you want to do is sit at the walk-in clinic for relief. Talk to a doctor in minutes today and put that aching throat to rest.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post Why does my throat hurt every winter? appeared first on Maple.