The human body is a sophisticated marvel. But with such a fine-tuned machine comes the responsibility of care. In today’s Canada, that responsibility is increasingly shifting from family doctors to patients themselves.
Many Canadians are realizing that the days of proactive care—where a family doctor would ensure regular checkups and screenings—are long gone. And for the estimated 6.5 million Canadians without a family doctor, taking charge of one’s health is a necessity, not an option.
So, what are the top 10 things every Canadian should do to stay healthy and live longer? Here’s a list to stay on top of.
1. Get a Baseline Health Check-up (Even Without a Family Doctor)
- Many pharmacies, walk-in clinics, and provincial telehealth services offer basic health screenings, including blood pressure, cholesterol, diabetes testing, and vaccinations.
- To stay on top of your healthcare, use free provincial screening programs for cancer and heart health such as Ontario’s Cancer Care or BC Cancer’s screening programs.
- If you can afford it, consider an executive health assessment or private lab testing for a full picture of your health.
2. Keep a Personal Health Record
- Even if you do have a doctor, you should stay on top of your healthcare by keeping track of your medical history.
- Keep records of your medications, past surgeries, allergies, family medical history, test results, and chronic conditions.
- Store your health records digitally in a secure place, such as MyChart (available in many provinces), Google Drive, Apple Health, or a secure notes app. Alternatively, many people like to print out records and keep a binder to take to medical appointments.
Sometimes you’re the only person who can communicate your medical history. Having your medical records is essential. Bookmark our medical records section now and stay on top of your health.
3. Use Free Public Health and Preventative Programs
- Cancer screenings: Many provinces offer free mammograms (50–74), colon cancer screening (50–74), and Pap tests (21–69).
- Vaccinations: Stay up to date on flu shots, COVID boosters, shingles (65+), and pneumonia vaccines.
- Pharmacy health checks: Many pharmacies offer free blood pressure and diabetes screenings.
- Mental health services: Many provinces provide free therapy programs or crisis support. Check out our comprehensive Guide to Mental Health Support across Canada.
4. Build a “Healthcare Network” Without a Family Doctor
- Use the same walk-in clinic whenever possible to build a record with their doctors.
- Find a trusted pharmacist—they can now prescribe for minor conditions, provide vaccinations, adjust medications, and offer health advice.
- Use virtual care: Many provinces offer free or low-cost virtual visits, such as Maple, Tia Health, and provincial telehealth services.
5. Be Proactive with Specialists and Referrals
- Walk-in clinics can provide referrals—don’t assume you need a family doctor for specialist access.
- Private pay options exist for faster access to specialists like dermatologists and cardiologists.
- E-consults (virtual specialist opinions) may be available—ask your pharmacist or virtual care provider if they offer this service.
Canadians are waiting too long for specialist access, but new solutions could change everything. Explore what’s being done to help.
6. Manage Chronic Conditions on Your Own
- If you have a chronic condition, stay on top of your healthcare with self-management strategies:
- Diabetes: Monitor blood sugar, access free pharmacy consultations, and use apps like MySugr.
- High blood pressure: Buy a home blood pressure monitor, check readings weekly, and track trends.
- Asthma/COPD: Know your triggers, keep inhalers updated, and follow provincial guidelines.
- Heart disease: Stay on top of cholesterol levels, nutrition, and physical activity.
7. Use Private Health Insurance Benefits Wisely
- If you have workplace or private benefits, make sure you maximize them:
- Psychologists & therapists: Many plans offer $500–$1,000 per year for mental health services.
- Paramedical services: Physiotherapy, chiropractic care, and massage therapy can help prevent long-term issues.
- Prescription drugs: Many insurers allow direct billing so you don’t have to pay upfront.
8. Prioritize Nutrition & Exercise
- Follow a heart-healthy diet: The Mediterranean diet is linked to lower risks of heart disease and dementia.
- Stay active daily: Just 30 minutes of walking a day can reduce heart disease risk by 50%.
- Incorporate strength training to prevent falls, fractures, and loss of mobility as you age.
9. Know Your Emergency & Urgent Care Options
- Emergency rooms are for life-threatening conditions like chest pain, stroke, or severe injuries.
- Urgent care centres (found in many Canadian cities) are for issues like minor infections, broken bones, and stitches.
- Pharmacists in most provinces can now prescribe for minor illnesses, including UTIs, skin infections, and allergies.
10. Stay Up to Date with Canadian Health News & Resources
- Follow trusted sources: Health Canada, provincial health ministries, and health and wellness newsletters like The Health Insider 😉.
- Join patient communities: Many Canadians turn to Facebook groups, health advocacy organizations, and online forums for support.
- Watch for new provincial programs, such as nurse practitioner-led clinics and expanded pharmacist services for Canadians without a family doctor.
Navigating the healthcare system can be overwhelming, but the good news is that you have more control than you think. By taking small, consistent steps—like tracking your health, using pharmacy services, and seeking out reliable information—you can stay ahead of potential issues and lead a longer, healthier life.
You don’t need to be a medical expert to make informed decisions about your well-being. The tools, resources, and programs available in Canada make it easier than ever to take proactive steps. Your health is in your hands, and with a little effort, you can take charge and thrive!
~Read more from The Health Insider~
- Canadians Are Finding Family Doctors: Here’s How
If you’re one of the 6.5 million Canadians looking for a new family doctor this must-read article gives valuable tried and tested tips and tricks to aid in your search for a new physician. - Healthcare Without a Family Doctor? Here Are 10 Essential TipsDon’t have a family doctor? It’s important to be proactive: Here are ten things that will help you keep on top of your healthcare while you find your next one!
- Ignored Risk: Bone Scans For People Over 50A fall, a fracture, and an unexpected diagnosis: learn how osteoporosis can strike silently and how to protect your bones.
The information provided on TheHealthInsider.ca is for educational purposes only and does not substitute for professional medical advice. TheHealthInsider.ca advises consulting a medical professional or healthcare provider when seeking medical advice, diagnoses, or treatment.
