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Tools & Tips for Living Well

Leading a healthier life can be a challenge. It’s one that’s well worth the reward for reducing your risk of developing breast cancer or its recurrenceRecurrence:
Cancer that returns after treatment.
, and your overall health and well-being.

To help you in your quest for living well, consider using some of these interactive online tools and informative tips from credible external sources to help you: quit smoking; drink less alcohol, have a more balanced diet and gain a healthier body weight; become more active; and reduce your exposure to chemicals that may increase breast cancer risk.

Tools For Quitting Smoking    

Quit 4 Life (Health Canada)

Targeted at young people who smoke, the site is an interactive and personalized 4 week web program.  Each week, you will be asked to complete 3-5 activities online, which will help you learn about why you smoke, how to quit and how to stay there once you get there.

Smoker’s helpline (Canadian Cancer Society)

Get free 24/7 access to a supportive online community and self-help program. Monitor your progress with a personalized Quit Meter.

Cost of smoking calculator  (Canadian Cancer Society)

A Smoker’s Helpline tool that measures how much smoking may be costing you.

QuitNow (Canadian Lung Association – British Columbia)

QuitNow is a free service to help you quit smoking and remain smoke-free. Interact with other quitters, track your status and savings, and connect instantly with expert Quit Coaches. 

Tools for a Balanced Diet and Healthier Body Weight

eaTracker (Dieticians of Canada)

eaTracker assesses your food choices and provides personalized feedback on your total intake of energy (calories) and essential nutrients and compares this to what is recommended for your age, gender, and activity level. It also lets you work out your body mass index (BMI) and provides information to help you achieve and maintain a healthier weight. Dieticians of Canada has many quizzes and tools to help you assess your health and nutrition.

Food Labeling (Government of Canada)

Use these interactive tools to learn about what food labels mean. This information is provided to help you make healthier food choices.

Eating well with Canada’s Food Guide (Health Canada)

Information and recommendations about food groups with tips for choosing and preparing food for a healthier and more balanced diet.

Healthy Waists (Heart & Stroke Foundation)

Information on the importance of keeping your waistline at a healthy size, including a step-by-step guide to taking a proper waist circumference measurement   

Tips for Being More Physically Active

Get moving: easy ways to start (ParticipACTION)

Information and tips on building physical activity into your life every day.

Your Plan to Get Active Every Day (Canadian Society for Exercise Physiology)

A booklet to help you and your family plan to be physically active and reduce sedentary time every day using the Canadian Physical Activity Guidelines

Physical activity guidelines (Public Health Agency of Canada)

About the benefits of being physically active, the latest guidelines for Canadians, and tips on how to build activity into your day.

Shaping healthy active communities toolkit (Heart & Stroke Foundation)

A toolkit to help individuals and organizations who are interested in designing communities that support physical activity.

Tools for Drinking Less Alcohol

Low-Risk Drinking Guidelines to Reduce Cancer Risk (Canadian Centre on Substance Abuse)

The Low-Risk Drinking Guidelines provide Canadians with recommendations for alcohol consumption that could limit their health and safety risks. These guidelines provide more specific information and guidelines for people who wish to reduce their cancer risk.


A Canadian resource that provides information and support to help you to assess your drinking patterns and tips to help you quit or cut back.

CAMH Alcohol Help Centre  (Centre for Addiction and Mental Health)

This anonymous online program gives you access to personalized exercises, tools and information that will help you assess your drinking patterns and prepare to cut back or quit drinking.

Drug and Alcohol Referral Services (by province and territory)

Many provincial and territorial governments fund free, anonymous referral services that provide resources and information about local drug and alcohol addiction services. Click on your province or territory for more information: British Columbia; Alberta; Saskatchewan; Manitoba; Ontario; Quebec; New Brunswick, Nova Scotia; Prince Edward Island; Newfoundland & Labrador; Yukon, Northwest Territories, Nunavut.

Tools for Reducing Your Chemical Risk

EWG’s Skin Deep Cosmetics Database (Environmental Working Group)

EWG's Skin Deep database provides you with easy-to-navigate safety ratings for a wide range of cosmetic and personal care products and ingredients on the market to help you learn more about what’s in the products you use and find safer alternatives.

EWG’s Shopper’s Guide to Pesticides in Produce (Environmental Working Group)

EWG publishes an annual rating of fruits and vegetables with the most and least pesticide residues to help consumers reduce their exposure to pesticides in produce

Queen of Green (David Suzuki Foundation)

David Suzuki’s Queen of Green offers do-it-yourself tips and advice, eco-friendly cleaning and cosmetics recipes, and how-to videos that will help you protect nature and your health.

Campaign for Safe Cosmetics DIY Recipes

Do-it-yourself recipes for cosmetics and personal care products that are made of inexpensive, natural ingredients and free of chemicals that may increase breast cancer risk. 

Think Dirty

A mobile app created in partnership with Breast Cancer Fund (U.S.) and the Campaign for Safe Cosmetics. Think Dirty allows you to scan the barcode of your cosmetic and personal care products and gives you easy-to-understand info on the product, its ingredients, and cleaner options.