Jonias Health

02/02/2026

Another trip to Kasabonika...

Once again, I was blessed to have another skilled, compassionate and competent nursing team that came ready to work. The work started while I was waiting for my flight into the community - I received my first consult for the week while struggling to hear the lady on the intercom reminding travelers, "'...do not leave your luggage unattended.'" The consults kept coming along with the support from the team and we were able to see patients through another week.

As the week went by, I was able to reflect for a sec after visiting a few elders and their families in the community. I learnt how to sharpen a chainsaw and the best way to cut down a hung-up tree in efforts to collect firewood. Every house I went to offered me tea and warmth from those wood stoves that put my home furnace back to shame. I also learned about some struggles within the community. But like my trips to South Africa, Australia and all the other communities I have been to, I have learned to respect my invitation to these spaces as someone who is there to learn from the community how I can help.

I haven't seen this much snow in a while AND it was that 'cold - cold' type of cold. All-in-all, another good one and can't wait for the next.

Along these trips, I have also learned that there are many people connecting going beyond the borders of their own communities to help others. If you can, please share these experiences as they tend to be rich, encouraging and can sometimes motivate others to join in on this experience.

Until the next one...Meegwetch Kasabonika

01/28/2026

Lower Back Pain: Simple tips that actually help

Lower back pain is very common—and the good news is that most people feel better with time and simple care. Here’s how to use common treatments safely and effectively, as per the guidance of Canadian family doctors (CFPC).

Cold—heat
Cold packs can really help soothe inflammation in the first 24–72 hours after a sudden strain or injury. Heat works better for tight or stiff muscles, especially after the first few days. If it feels good and helps you move more easily, you’re on the right track!

Tylenol—ibuprofen
Tylenol (acetaminophen) can help with pain but doesn’t reduce swelling. Ibuprofen (Advil, Motrin) can help with pain and inflammation, but can irritate the stomach and affect kidneys or blood pressure if overused. Either can help—just use the lowest dose you need for the shortest time.

Anti‑inflammatory—muscle relaxer
Anti‑inflammatory medicines are often tried first for back pain. Muscle relaxers may help short‑term if muscle spasm is a big issue, but they can cause drowsiness and are usually used only briefly.

Rest—activity
Short rest during severe pain is okay—but bed rest isn’t helpful. Gentle movement, walking, and slowly returning to normal activities can help you heal faster and lower the chance of long‑term pain.

Bottom line:
Cold early, heat later. Pain relief meds can help short‑term. Keep moving as much as you can. Most back pain improves within a few weeks—and your family doctor can help if pain isn’t improving, keeps coming back, or is affecting your daily life.

This information reflects common recommendations taught and used by Canadian family physicians (CFPC).

01/26/2026

Lower back pain sucks! Let's talk about it!

Low back pain is one of the most common reasons people visit their family doctor and a leading cause of missed work in Ontario. Let's dive into this together!

Top 5 common causes of lower back pain in Ontario:

- Muscle or ligament strain from lifting, twisting, or prolonged sitting
- Degenerative disc disease and age-related arthritis
- Poor posture and weak core muscles
- Disc herniation with or without nerve irritation (sciatica)
- Less commonly: spinal stenosis, fractures, or inflammatory conditions

Home and self-directed remedies that often help:
Family medicine guidelines emphasize starting with conservative, non-drug approaches for most people. Staying active (not bed rest), gentle stretching, heat, core strengthening, and gradual return to normal movement are key first steps. Stress management, good sleep, and ergonomic adjustments at work and home also make a meaningful difference. For persistent symptoms, treatments such as physical therapy, exercise programs, and spinal manipulation may offer modest improvement in pain and function [1].

When to see us:
Book an appointment if pain lasts longer than a few weeks, keeps returning, limits daily activities, or is getting worse. It's a good idea to reach out if you notice pain traveling down your leg, is associated with numbness or weakness, follows a fall or injury, or is accompanied by fever, unexplained weight loss, or bowel or bladder changes. These situations may require further evaluation and targeted treatment.

The good news: most low back pain improves with time, movement, and the right guidance. Early, evidence-based care helps reduce the risk of pain becoming chronic and avoids unnecessary testing or medications [1].

Sources:

1. https://pubmed.ncbi.nlm.nih.gov/38574213/ . American Family Physician, 2024

Chronic low back pain, defined as lumbar pain persisting for 12 weeks or more, occurs in about 13% of U.S. adults. Patients with chronic low back pain should have a history and physical examination to identify red flags that may indicate serious conditions that warrant immediate intervention or yell...

01/24/2026

Walking and Your Heart ❤️ LET'S TALK ABOUT IT!.

Walking is one of the most effective—and underestimated—ways to support cardiac health.

What walking does to the heart:
Regular walking strengthens the heart muscle so it can pump blood more efficiently. Over time, the heart doesn’t have to work as hard at rest or with activity, which lowers cardiac strain and improves endurance.

Circulation benefits:
Walking keeps blood moving. It improves vessel flexibility, enhances oxygen delivery to tissues, and helps prevent blood from pooling in the legs. Better circulation means healthier organs, muscles, and brain function.

Impact on common heart conditions and risk factors:
Consistent walking helps lower blood pressure, improves cholesterol balance by raising HDL (“good” cholesterol), and supports healthier blood sugar control. It also reduces inflammation and improves vascular health, all of which lower risk for coronary artery disease and help manage existing heart conditions.

What to expect if you walk 45 minutes every other day for 3 months:
Many people notice lower resting blood pressure, improved stamina, easier breathing with exertion, and better energy levels. Cholesterol numbers often improve, stress levels decrease, sleep quality improves, and daily activities feel easier. These changes add up to meaningful protection for long-term heart health.

You don’t need intense workouts to protect your heart—just consistent movement. A regular walk is a powerful investment in your cardiovascular future. 🚶‍♂️❤️

01/21/2026

So you want to start walking? Let's talk about it!

Walking is one of the easiest ways to improve your health—but a few simple adjustments can enhance comfort and sustainability.

The right shoes:
You don't need anything fancy, but you do need supportive, comfortable shoes. Look for a good fit, cushioning, and support. If your feet hurt, walking won't last—your shoes matter.

The right weather:
Aim for conditions that feel safe and manageable. Cooler temperatures are often best, and early mornings or evenings can be ideal. If it's hot, slow the pace, hydrate, and dress light. If it's cold, layers are your friend.

The right mindset:
Start small and be consistent. You don't have to walk fast or far to get benefits. Some days will feel easier than others—and that's okay. Progress comes from showing up, not being perfect.

Put on your shoes, step outside, and let's start this journey together! One walk leads to the next. 🚶‍♀️👟

01/19/2026

Walking is one of the simplest and most powerful things you can do for your health—and it's super easy! Almost anyone can start today...LET'S TALK ABOUT IT!

Why walking matters:
Walking keeps your body moving in a way it was designed to. It improves circulation, supports joint health, and helps counter the effects of long periods of sitting. Even short walks add up and make a real difference over time.

Who should walk?
Just about everyone. Walking is low-impact, adaptable to all fitness levels, and safe across ages. Whether you're just getting started, managing a chronic condition, or already active, walking fits. Are you ready to take that first step?

Overall health benefits:
Regular walking helps lower blood pressure, improves blood sugar control, supports heart health, and strengthens muscles and bones. It also boosts mood, reduces stress, improves sleep, and supports brain health.

You don't need special equipment or a gym membership—just comfortable shoes, and a little time. A daily walk is a small habit with big health rewards. 🚶‍♂️💚

01/17/2026

🌟 **We've Got a Fresh New Look Online!** 🌟

Hi Jonias Health community, 👋
We have a new website for you to explore!

💻 Visit our new website now: www.joniashealth.ca

Here’s what you can do on the site: 👇
🗓️ Schedule Visits Quickly and Conveniently
🩺 Learn About Our Services and How We Can Support Your Health
📍 Find Helpful Clinic Info and Updates
👍 Access Our page Directly from the Website
…and more!

🧠 Quick health tip: Keeping your appointments on the calendar is one of the simplest ways to stay on top of your health — online booking makes it even easier ✅

📲 Save this link so it's handy: www.joniashealth.ca
We want to hear your suggestions in the comments about what you’d like to see on the website next! 💬

01/12/2026

🩺 Don't forget to check your iron during your annual visit

📌 Reminder: Ask at your yearly physical about your iron status—especially if you:

• have heavy periods
• are pregnant or postpartum
• are vegetarian/vegan
• have frequent fatigue
• have a history of low iron
• have a child who's a picky eater

Helpful labs to ask about often include hemoglobin and ferritin (iron stores).

See you soon.

01/10/2026

Kids + Iron = strong kids! (lol)

🍎 Want some affordable, kid-friendly iron meals (that don’t feel “healthy”)? These are simple, budget-friendly options many kids will actually eat:

1) “Power” peanut butter oatmeal
Oatmeal + peanut butter + raisins (or a banana)
Tip: Serve with a small orange or strawberries for vitamin C.

2) Egg + bean quesadilla
Scrambled egg + black beans + cheese in a tortilla
Add salsa (vitamin C boost!).

3) Spaghetti with meat sauce
Ground beef or turkey + jar sauce over pasta
Add frozen spinach into the sauce (they rarely notice).

4) Tuna melt or tuna pasta
Canned tuna + mayo/yogurt + bread OR pasta
Add a side of fruit.

5) Chili (easy + great for leftovers)
Beans + ground meat (optional) + canned tomatoes
Serve with cornbread or rice.

⭐ Kid tip: Iron absorbs better when paired with vitamin C (citrus, strawberries, bell peppers, tomatoes). Even a small fruit serving helps!

So there is it is - strong kids! Now how do we get them to do chores? 🤔😁

01/09/2026

Low Iron but not anemic?

If you've been told your iron stores are low (like ferritin) but you're not anemic, food-first strategies can be an effective initial approach:

Budget-friendly iron foods to incorporate into your week
Animal sources (absorbs best):
Ground beef, chicken thighs (dark meat), turkey
Canned sardines or tuna
Eggs

Plant sources (still great!):
Lentils, chickpeas, black beans
Tofu
Oatmeal
Pumpkin seeds
Spinach (fresh or frozen)

Convenient and cost-effective meal options:
Lentil soup (lentils + broth + carrots/onion + canned tomatoes)
Bean burrito bowls (rice + beans + salsa + cheese + peppers)
Eggs + sautéed spinach on toast
Chili (beans + tomatoes + optional meat)
Tuna salad with crackers + fruit

✅ Absorption boosters (free upgrades):
Add vitamin C: orange, lemon juice, salsa, tomatoes, bell peppers
Avoid drinking tea/coffee right with iron-rich meals (they can reduce absorption)
Calcium (milk, cheese) can also interfere if taken at the exact same time—space it out for better absorption.

Want to learn more about heme health? Bring it up in your next visit and we'll talk it out!

See you soon.

01/07/2026

🩸 Iron Deficiency vs. Iron Deficiency Anemia: What's the difference?

Have you been told you had iron deficiency? Or was it iron deficiency anemia? Can't remember? Here is a quick refresher.

Iron deficiency = your body's iron stores are getting low, but your red blood cell levels may still be normal. In other words, your labs are fairly normal EXCEPT that low ferritin level. You might feel tired, weak, have headaches, brittle nails, or crave ice (pica).

Iron deficiency anemia = your iron stores are low AND your hemoglobin/red blood cells are low enough that your body can't carry oxygen well. Symptoms can feel stronger: shortness of breath, dizziness, fast heartbeat, pale skin, extreme fatigue.

✅ Bottom line: Iron deficiency can be the "early stage." Anemia is when it's progressed and your blood counts are affected.

We'll discuss ways to bring ferritin up and feel like a million bucks in our upcoming post, in the meantime, is it time for an annual health visit?

01/05/2026

Hi everyone! 👋

We're two weeks away from closing our Patient Satisfaction Survey/Longitudinal Assessment — and we want to hear from you! Act now and share your thoughts! Haven't shared your feedback yet? Please take a moment to complete it here: `https://www.surveymonkey.com/r/RMXZW8W`

Early responses indicate that we need to improve access for patients — and we agree. We've already started making changes, including:
✅ More self-serve scheduling slots available
✅ Added some weekend appointments for more flexibility

Thank you for allowing us to be a part of your care. Don’t miss out on the chance to make your voice heard! Your feedback truly helps us improve. 💙

Take this survey powered by surveymonkey.com. Create your own surveys for free.