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ICOPE Tips & Resources

Welcome to our ICOPE Resource Hub — your central guide to understanding the Integrated Care for Older People (ICOPE) program. Whether you’re an individual seeking to use the ICOPE application or a healthcare professional looking to implement ICOPE principles in practice, this page offers tools and information.

Intrinsic Capacities

The World Health Organization (WHO) emphasizes that it is essential to preserve our physical and mental capacities in order to maintain our autonomy as we age. These are known as intrinsic capacities, and they are at the heart of the ICOPE program.

The program promotes a positive approach: taking care of the key functions that allow us to remain active, independent, and healthy. Tips below.

  • Preventative Tips

    • Engage in solo cognitive stimulation activities: reading, puzzles or Sudoku, learning new skills, music, etc.

    • Maintain an active social life: family interactions, leisure activities, current events discussions, community involvement.

    • Be physically active every day by practicing any type of physical activity (walking, gardening, yoga, swimming, dancing, cycling, etc.).

    • Protect your heart by closely monitoring your blood pressure, cholesterol, and diabetes to preserve brain function.

    • Reduce or completely stop your consumption of alcohol and tobacco.

    • Get your hearing tested if you suspect hearing loss.

    • Consult a healthcare professional if you feel depressed.

    • Sleep 6 to 8 hours each night to maintain brain health.

    • Adopt a brain-boosting diet (rich in fatty fish, berries, leafy vegetables, and nuts) and ensure optimal hydration throughout the day.

    Additional Resources

  • Preventative Tips

    • Be physically active every day by engaging in any kind of physical activity (walking, gardening, yoga, swimming, dancing, cycling, etc.).

    • Maintain a regular sleep schedule of 6 to 8 hours of good-quality rest.

    • Adopt a healthy and balanced diet.

    • Maintain an active social life: family interactions, leisure activities, community involvement.

    • Learn stress management techniques (relaxation, meditation).

    • Recognize that depressive symptoms are not inevitable and can be treated. Please seek help.

    • Reduce or completely stop your consumption of alcohol, drugs, and tobacco.

    Additional Resources

  • Preventative Tips

    • Follow the recommendations of Canada’s Food Guide: https://guidealimentaire.canada.ca/

    • Eat smaller portions more frequently (5–6 times per day) if larger meals are difficult to consume.

    • Engage in physical activity to optimize protein use and stimulate appetite.

    • Expose yourself to sunlight safely to promote vitamin D synthesis.

    • Make sure to brush your teeth twice a day for two minutes with a fluoride toothpaste.

    • Share your meals in good company.

    • Drink 1.6 to 2 L of fluids per day, even if you don’t feel thirsty. Water, milk, juice, coffee, herbal teas, and soups can all contribute to good hydration.

    • Eat a variety of vegetables, fruits, whole-grain foods (such as oats, whole wheat pasta), and protein foods (eggs, nuts, fish, beans, meats, soy products) that you enjoy; limit free fats and added sugars.

    Additional Resources

    • “Meals on Wheels” / 211: Community resources offering transportation to grocery stores and delivery services, food and meal delivery, lunch and group meal programs, cooking classes and community kitchens, and volunteer service centers to help with shopping.

    • LuciLab

  • Preventative Tips

    • Do not insert anything into your ear canals and do not share your earphones.

    • Clean only the outer part of your ears with a soft cloth.

    • Avoid exposure to loud noises; use earplugs in noisy environments.

    • Consult a healthcare professional if you experience pain, discharge, or hearing loss.

    • Reduce or completely stop your tobacco consumption.

    • Engage in at least 150 minutes per week of moderate aerobic physical activity or 75 minutes of vigorous physical activity, or a combination of both (dancing, brisk walking, swimming, cycling, etc.).

    • Adopt a healthy diet by following the recommendations of Canada’s Food Guide: https://guide-alimentaire.canada.ca/

    • Ensure proper management of your diabetes, if applicable, by adopting healthy lifestyle habits and following your healthcare provider’s advice.

    Additional Resources

  • Preventative Tips

    • Limit close-up visual activities (screens, cell phones, tablets, and reading) by taking regular breaks.

    • Alternate between near and distant vision, and practice eye exercises by scanning your visual field.

    • Do not rub your eyes, and clean your eyelids with a mild soap or an eye wipe.

    • Use a micellar water makeup remover and apply preservative-free artificial tears if needed.

    • Protect your eyes from UV rays by wearing sunglasses and a hat.

    • Monitor your risk factors (diabetes, hypertension, corticosteroid treatment).

    • Stop smoking to reduce the risk of cataracts and macular degeneration.

    • Visit your optometrist every 12 months or as recommended.

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    Note: The annual eye exam is covered by the RAMQ for individuals aged 65 and over, for diabetic screening exams, and for eye emergencies.

    Additional Resources

  • Preventative Tips

    • Engage in at least 150 minutes per week of moderate aerobic physical activity or 75 minutes of vigorous physical activity, or a combination of both (dancing, brisk walking, swimming, cycling, etc.).

    • Do muscle-strengthening exercises at least twice a week.

    • Perform mobility and balance activities (yoga, tai chi) at least three times a week.

    • Frequently interrupt long periods of sitting; every movement counts.

    • Sleep 6–8 hours per night while maintaining a regular schedule.

    • Adapt the activity to your abilities and progress gradually.

    • Adopt a healthy diet.

    Additional Resources

General Resources

Our CLSC (local community service center – home support services and referrals based on your needs)

Info-Santé (free and confidential telephone consultation service with a nurse for non-urgent health issues, available 24 hours a day): Dial 8-1-1, option 1

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Info-Social (free and confidential telephone consultation service with a social worker during difficult situations such as distress, anxiety, grief, loss of autonomy of a loved one, mental health issues, family crisis, abuse/violence, concern for a loved one, addiction, and more, available 24 hours a day): Dial 8-1-1, option 2

 

211 Service (free referral service to social and community resources in your area): Dial 2-1-1 or visit https://www.211qc.ca/

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