Education
Nutrition
Movement and Exercise
Sleep
Getting Medical Care
100
Social determinants of health are non-medical (e.g., environmental, social, and economic) factors which shape health outcomes. Public health research has found that social determinants of health can influence your overall health outcomes as much as, if not more than, genetics or medical treatment in some situations.
Name three social determinants of health.
Lots, but some include:
- Race/ethnicity
- Gender
- Isolation/connection
- Education level
- Income
- Literacy
- Physical access to health-promoting built environments (e.g., affordable food sources, safe places to exercise) in community
- Employment status and working conditions
100
Mirko has a life-threatening allergy to milk and all dairy ingredients. They are at the grocery store to buy pasta sauce. How can they tell which pasta sauce options are safe for them to eat?
Mirko should carefully read the entire ingredients list, including the list of common allergens at the end.
100
Name three types of exercise that can be done with zero equipment and zero money
Lots of types: walking, bodyweight strength exercises/calisthenics, stretching, parkour, playing tag, etc...
100
True or false:
Your body produces its own melatonin
True! Melatonin is a hormone that regulates sleep, and your body naturally produces it in varying amounts throughout your sleep/wake cycle.
100
What does OHIP stand for?
Ontario Health Insurance Plan
200
This is obviously bad advice, so why is Google's AI overview confidently citing UC Berkley (a public research university in the United States) and ResFrac (a private company that uses digital simulations to map of natural water, oil, and gas reservoirs) as having said it?
In 2021, The Onion (a web-based satirical newspaper) wrote and published an article titled "Geologists Recommend Eating One Small Rock Per Day." In the satirical piece, The Onion attributed this recommendation to UC Berkley. They also used a photograph of a geophysicist who was an advisor with ResFrac at the time, leading ResFrac to repost the article to their website. Since AI web search tools can't detect tone or context like a human can, it just ran wild with it.
Always check your sources!
200
Why is it generally considered safe to eat raw fish, but not raw chicken?
Different types of food can carry different types of pathogens (bacteria, parasites, and other microorganisms that can cause foodborne illness), all of which require different forms of processing to make the food safe.
The more technical answer: pathogens present in most raw fish can be inactivated by flash-freezing the fish. This flash-freezing is what makes some fish at the supermarket "sushi grade" (i.e., safe to eat raw). Pathogens present in raw chicken, however, require high heat (cooking) to be deactivated
200
What is the difference between strength training and cardio training?
Strength training is exercise that primarily increases the strength of your skeletal muscles (e.g., weightlifting, push-ups, planks, picking up and putting down heavy items).
This isn't an either/or thing - lots of forms of exercise target both strength and cardio.
200
What is meant by the phrase "sleep hygiene?"
Sleep hygiene refers to the daily behaviours and decisions that promote high-quality sleep.
Bonus points: What are some behaviours associated with good sleep hygiene?
200
Rita has had a persistent cough and sore throat for two weeks now and despite her best efforts, it hasn't gotten any better. She knows she should get it checked out, but she doesn't have a family doctor or other primary care provider. What can she do?
Many correct answers, including:
- Calling 811 for support finding a family doctor,
- Calling or messaging 811 to speak to a nurse for advice,
- Visiting a walk-in clinic or urgent care centre,
- Calling 211 for support finding a social service that can offer low-barrier primary care through an agency like ICHA (no OHIP, UHIP, or IFHP required)
- Visiting a pharmacist for a minor illness assessment and treatment appointment,
- Looking online for primary care practices accepting new patients
300
According to the Public Health Agency of Canada, approximately ___% of Canadians aged 16 and older are health-literate enough to understand the health information they recieve.
(Guess within 10% in either direction to win the point!)
40%
300
Gigi is making a smoothie. Their nurse practitioner has told them to make sure they're getting enough dietary Vitamin D in order to manage their chronic conditions. If Gigi puts one cup of this yogurt in a smoothie, what % of their daily value of vitamin D will they end up getting? (Answer within 1% in either direction to get the point!)
Gigi will get about 10.67% of their daily value of vitamin D.
The label tells us that 3/4 of a cup contains 8% of one's daily value of vitamin D. To get the amount of vitamin D in 1/4 cup, 8% divided by 3 = about 2.67%.
Then, to get the amount in one cup, multiply 2.67% x 4 = 10.67%
300
True or false:
In order to maintain optimal health, one must get in at least 10000 steps per day.
False!
Pictured above are Chris Bond and Ryley Batt, enforcers for the Australian wheelchair rugby team. Wheelchair rugby is one of the most brutal, physically demanding sports I've ever seen (watch the 2011 documentary "Murderball" to see it in action). You don't need to step to get your sweat on!
The popular "10k steps per day" recommendation doesn't come from any particular scientific research or benchmark, but from a 1965 marketing campaign for the Manpo-kei, a Japanese brand of pedometer marketed to able-bodied young professionals. Despite what popular fitness/diet culture may tell us, there are as many ways to be healthy as there are ways to have bodies.
300
After the invention of this common household item, some sleep researchers estimate that humans living in North America lost 1-2 hours of sleep per night on average
The lightbulb
300
Why do you need to get a new flu shot every year?
- The protection from the flu shot fades after about six months - enough to get you through flu season once, but not next year's flu season.
- The influenza virus is constantly evolving, and different strains are more or less common year-to-year. Each year, a new flu shot is developed to try and target the most common or virulent strains for that specific flu season.
400
An important part of health literacy is learning how our bodies change across our lifespans, so we know what to expect and what to watch out for.
In what grade do Ontario schools begin teaching students about how our bodies change (e.g., growing taller, losing teeth)?
2nd grade! (Source: Government of Ontario - Ministry of Education)
Students learn about how the body changes from infancy to childhood to adolescence to early and late adulthood. This includes warning them that their baby teeth will fall out and that's normal.
400
A 2021 study surveyed 2729 Canadians (all aged 16-30) living in major urban areas about their food skills (e.g., cooking, grocery budgeting, reading labels, food safety) and level of food security (e.g., reliable access to safe and nutritious food).
TRUE OR FALSE: The study found that people who self-reported having good food skills were more food-secure.
FALSE
The study found no relationship between good food skills and food security. It did find that food-insecure people are generally aware of healthy eating principles, but lack the time, money, or food access (e.g., access to food banks, community gardens/meals, or supplementary grocery programs) to implement these principles.
Read it yourself here: https://doi.org/10.1017/S1368980021000719
400
True or False:
You must exercise for at least 75 minutes per week to get health benefits from it.
False!
Although many federal public health agencies recommend at least 75 minutes of vigorous exercise OR 150 minutes of moderate exercise per week, all are clear that any amount of exercise has health benefits.
400
Aruna just saw a TikTok advertisement for a weighted sleep mask that claims to downregulate the nervous system, filter out blue light, and lead to deeper sleep and more energy in just two weeks of regular use.
Aruna is intrigued, but not sure whether the product is legit.
How can Aruna make an informed decision about whether this product will actually improve sleep?
Many ways, but some include:
- A high-quality health information website, ideally from an educational institution, public health authority, or community health agency
- A medical care provider
Bonus question: What are some low-quality sources of information that Aruna should avoid?
400
What is the difference between a registered nurse (RN) and a nurse practitioner (NP)?
Both RNs and NPs have bachelor's degrees in nursing. They can both perform assessments, general patient care, documentation, assistance to physicians, and patient education.
However, NPs have completed an additional graduate degree in nursing. They are able to order tests, diagnose conditions, and prescribe medications. (RNs can occasionally prescribe medication, but only certain types and only if they have taken extra training.)
500
Like all Ontario public school students, Jessi's grade 8 health class curriculum included discussion of gender and sexual orientation. However, Jessi's teacher seemed uncomfortable with these topics and glossed over them very briefly.
Jessi has recently been questioning her gender and sexual orientation. Since she wants to start a family someday, Jessi is curious about whether any aspects of fertility, pregnancy, and postpartum health are different for 2SLGBTQIA+ people. Their health class wasn't very helpful, and they have tried researching online, but they're having a hard time telling whether sources are reputable, AI-generated, recent, and so on.
List three places Jessi can find accurate answers to these questions and improve her health literacy!
Lots of places! But some may include:
- A primary care provider (doctor, nurse, nurse practitioner, midwife, etc) with training or experience in 2SLGBTQIA+ pregnancy care
- High-quality, queer-inclusive health education websites like Scarleteen
- Websites of public health authorities, especially in areas with more rights and protections for 2SLGBTQIA+ people
- Health information helplines like Sexual Health Info Line Ontario
- Websites of hospitals and clinics that provide 2SLGBTQIA+ fertility and pregnancy care, like Women's College Hospital
- Community health agencies that specialize in 2SLGBTQIA+ health, like Sherbourne Health and Planned Parenthood Toronto
- Community health agencies that don't specialize in 2SLGBTQIA+ health but have clinicians with training and experience in 2SLGBTQIA+ health, like Safer Six and ICHA
BONUS QUESTION: What'd I miss?
500
Makeba is an enthusiastic home cook and foodie who especially loves the Jamaican foods they grew up on, like festivals, dumplings, patties on coco bread, and saltfish fritters. They meal prep around their favourite foods each weekend, regularly host large dinner parties for their family, make black cake for their friends every Christmas, and try new Caribbean restaurants as often as they can.
However, after months of stomach aches, diarrhea, weight loss, and fatigue, Makeba is diagnosed with celiac disease - meaning that from now on, they must follow a strict gluten-free diet to allow their gut lining to heal and prevent future damage. Makeba is really upset about this, since their personal and community relationship to food is such a huge part of their life.
If Makeba came to you for advice, how might you suggest they stay connected to food, culture, and community and take care of their health following their diagnosis? Where can they find reliable information and guidance?
Lots of answers, including:
- Identifying favourite recipes that they can still eat (e.g., green bananas, yams, and breadfruit are naturally gluten-free starches; many Jamaican soups, stews, and curries are traditionally gluten-free)
- Learning new recipes for gluten-free foods
- If Makeba is on ODSP, they can talk to their worker about applying for a Special Diet Allowance to help them afford gluten-free alternatives like flour and bread
- Calling their favourite restaurants to ask about gluten-free options and food preparation practices
- Reaching out to an organization like Celiac Canada or a peer group to ask for recommendations
500
Drew is a 35 year old man with spastic diplegia, a form of cerebral palsy that primarily affects the muscles in his legs and hips. He uses forearm crutches, a push wheelchair, accessible taxis, and assistance from his husband Kenny to get around his community.
Drew and Kenny are interested in taking a sport or exercise class in their neighbourhood together. However, they haven't done any structured physical activity in a very long time. They aren't sure how to get started, what options are accessible and affordable in their area, or what classes are best for beginners.
How can Drew figure out a good option for him and Kenny?
Many good approaches, but some include:
- Calling the local community centre to ask about options, meet instructors, or ask to watch a class from the sidelines to learn what it's all about
- Reading resources published by organizations with access to expert guidance, like the Ontario Federation for Cerebral Palsy
- Asking a trusted network of peers, friends, or family about their experiences at various classes/activities in the community
- Asking a medical or caregiving professional about safe and affordable exercises
- Calling or messaging 211 to learn about affordable or free recreation options
500
Some people like to fall asleep in complete silence, while others like to put on some sound in the background.
List two characteristics that make a soundtrack, video, song, etc. better for helping you fall asleep.
- quiet
- calming (i.e., not a horror movie)
- predictable volume (i.e., no sudden jumpscares)
- kinda boring (i.e., not so interesting that you start paying attention to the content instead of falling asleep)
500
True or false: Under Ontario law, you are legally entitled to a free copy of your medical or clinical record from any regulated healthcare provider or service (e.g., your local hospital, your therapist, etc).
FALSE
While you are entitled to a copy of your medical record, the medical professional or clinic preparing the record can charge you a fee for it.
The Personal Health Information Protection Act (PHIPA) and the Office of the Information and Privacy Commissioner (IPC) dictate that this fee must be limited to "reasonable cost recovery" (e.g., covering costs associated with preparing the record, such as administrative labour and printer ink) and cannot pose an insurmountable barrier to accessing your records. The provider must give you a fee estimate before preparing the record and sending it to you. They must also give you an itemized cost breakdown if you ask. If you believe the fee is unfair or excessive, you can file an appeal with the IPC's office.
Providers/clinics can only charge a fee if they are providing a copy of your records directly to you. They must provide records for free to other medical professionals if done for the purpose of transferring continuity of care (e.g., your psychiatrist is retiring, so she refers you to a new psychiatry clinic and sends them your medical record).