Ottawa’s Canada Day Flood: Caring for Our Homes, Our Health, and Each Other
It’s now almost two weeks since the Canada Day flood, and the impact across our neighbourhood—and across Ottawa—continues to be profound. Many families are still living in homes where remediation hasn’t begun, or where only partial cleanup has been possible. Insurance delays, unclear communication, and the sheer scale of damage have left people overwhelmed, exhausted, and unsure how to protect their homes and their health.
I’m writing this not as a clinician offering treatment, but as a neighbour who is also navigating this crisis—caring for my family, trying to keep my young toddler safe, and dealing with the same uncertainty many of you are facing. This post is simply meant to support our community with general, practical ideas you can consider while waiting for full remediation.
Why Mold Matters for Long‑Term Health
Chronic mold exposure can affect the body in several ways. Mold spores and fragments can irritate the respiratory tract, contribute to inflammation, and in some individuals may worsen fatigue, headaches, sinus congestion, or cognitive clarity. Over time, repeated exposure can place strain on the immune system and increase the body’s inflammatory load, making recovery slower and more difficult.
When mold continues to grow in damp environments, the concentration of airborne particles increases. This can make symptoms more persistent and harder to manage. Even small steps toward mitigation can help reduce exposure and support your body’s ability to cope.
Direct Mitigation (General, Non‑Prescriptive Ideas)
These are general concepts—not instructions—and they’re meant to help you think through what you can do while waiting for full remediation.
Dehumidifiers Lowering humidity slows mold growth and helps dry hidden moisture under flooring and behind walls. Larger units, or multiple units, are often needed in basements. Even partial humidity reduction can stabilize the environment and reduce the rate at which mold spreads. Humidity control is one of the most important early steps because mold thrives in moisture.
Industrial fans Air movement discourages mold from settling and helps dry damp materials. If carpet is still present, or if the basement is large, multiple fans may be needed. Consistent airflow can reduce the risk of mold spreading to other areas of the home and help prevent stagnant pockets of moisture. Fans also help move humid air toward open windows or dehumidifiers, improving their effectiveness.
Ventilation Opening windows—when weather allows—helps exchange indoor air and reduce stagnation. Fresh air can dilute airborne particles and support drying, especially when paired with fans. Even short periods of ventilation can help improve air quality and reduce the concentration of mold fragments in the air.
HEPA filtration HEPA filters help reduce airborne particles, including mold fragments. If cost or availability is an issue, keep one unit in the room where you spend most of your day, and move it to your bedroom at night. Clean air during sleep supports recovery and reduces overnight exposure. HEPA filtration is especially helpful when windows cannot be opened due to heat, smoke, or humidity.
Personal Care During Mold Recovery
Flood recovery is physically and emotionally draining. Many people still don’t have hot water or functioning AC, and routines have been completely disrupted. Nutrition, sleep, and movement often fall to the bottom of the list—but they matter for resilience.
Nutrition: Why This Group Matters
Your body’s ability to manage environmental stressors—including mold—depends on having adequate nutrients. When stress is high and daily routines are disrupted, nutrition often becomes inconsistent. Focusing on protein, fruits and vegetables, and healthy fats provides the building blocks your body uses to support detoxification pathways, immune function, and inflammation regulation.
Protein (easy options)
Protein supports tissue repair, immune resilience, and overall recovery. When cooking is difficult:
Protein powder (plant‑based or whey) mixed with water or a non‑dairy beverage
Greek yogurt or high‑protein dairy alternatives
Canned beans or lentils (no cooking required)
Rotisserie chicken or pre‑cooked meats from grocery stores
Pre‑boiled eggs sold in many deli sections
Smoked tofu, which is fully cooked, flavourful, and ready to eat straight from the package
Cottage cheese or high‑protein soft cheeses
Protein is especially important during mold exposure because your body uses amino acids to support antioxidant pathways and repair irritated tissues.
Fruits and vegetables
These provide antioxidants, vitamins, minerals, and phytonutrients that help the body manage inflammation and environmental stress.
Premade salads from grocery stores
Root‑based or cabbage‑based salads that can last several days once dressed
Apples, pears, oranges, and berries for vitamin C and quercetin
Pre‑washed and pre‑cut fruits and vegetables
Grocery store hot/salad bars for vegetable dishes
Fruits and vegetables help support the body’s natural detoxification systems and provide nutrients that reduce oxidative stress.
Healthy fats
Healthy fats support cell membranes, inflammation balance, and energy stability.
Nuts and seeds (if tolerated)
Avocado cups
Olive‑oil‑based salad dressings
Nut‑based snack packs
Healthy fats help stabilize blood sugar, support brain function, and provide long‑lasting energy during stressful periods.
Sinus & Respiratory Support
These are general, non‑prescriptive ideas that many people find helpful for clearing the upper respiratory tract.
Saline sprays Simple saline sprays can help rinse airborne particles from the nasal passages. They’re easy to use and accessible at any pharmacy. They provide quick relief but do not reach deeper sinus pathways.
Xylitol‑based sprays
The main company producing these is Xlear.
Xylitol sprays are generally more effective than basic saline sprays for moisture and comfort.
Full sinus rinses Full rinses clear the sinuses much more thoroughly than sprays.
NeilMed is often considered the best option due to the quality of the rinse bottle and the ease of use.
Using distilled or previously boiled water (cooled to warm, not hot) can make the rinse more comfortable.
Full rinses can help remove mold fragments more effectively than basic sprays and can be especially helpful when exposure has been ongoing.
Sleep
Sleep is one of the most important ways your body restores itself. Stress, displacement, and constant decision‑making make sleep difficult, but even small improvements—consistent bedtime, reducing screen time before bed, keeping your HEPA filter near your sleeping area—can support recovery and resilience. Sleep also helps regulate inflammation and supports cognitive clarity during stressful periods.
Activity
Gentle movement helps regulate stress hormones, support circulation, and improve overall well‑being. Even 5–10 minutes can make a difference.
Walking
Cycling
Swimming
Stretching, yoga, or tai chi
Movement supports lymphatic flow, which helps the body process environmental stressors more effectively. It also improves mood, reduces anxiety, and supports sleep—each of which becomes harder during flood recovery.
Supplements (General, Non‑Prescriptive Information)
These are general concepts, not recommendations. If you’re considering supplements, please speak with your own practitioner.
Vitamin C — supports antioxidant capacity and general immune resilience
Quercetin — plant flavonoid often discussed for inflammation modulation
Omega‑3 fatty acids — support general inflammatory balance
NAC — supports the body’s antioxidant pathways; if only a supplement is used, NAC is typically more helpful than glutathione
Glutathione — central antioxidant; nebulized glutathione (prescribed) is generally more effective for supporting the respiratory tract during mold exposure
Greens powders — may offer additional phytonutrients; spirulina adds extra antioxidant support
Community Matters
One of the most powerful things I’ve seen these past two weeks is how neighbours have shown up for each other—sharing fans, offering laundry access, checking in on families with young kids, and helping strangers carry soaked belongings out of basements.
Both in my immediate neighbourhood and across Ottawa, people have stepped forward with generosity and compassion. It’s been a reminder that even in crisis, community is one of our strongest tools.
If you’re struggling, please know you’re not alone. Many of us are displaced, exhausted, and trying to make the best decisions we can with limited information. And many of us are here to support each other however we can.
Holding Steadiness in an Unsteady Time
These past two weeks have been heavy for so many people. The flood didn’t just damage homes—it disrupted routines, strained finances, displaced families, and created a level of uncertainty that is hard to describe unless you’re living through it. Many of us are still waiting for answers, still trying to understand next steps, and still doing our best to keep our families safe in homes that don’t feel like themselves right now.
What I’ve seen, though, is a kind of quiet strength that deserves to be named. People are exhausted, but they’re still showing up for each other. They’re sharing equipment, checking in on neighbours, helping strangers carry soaked belongings, and offering support in ways that aren’t loud but matter deeply. That kind of care is what holds a community together when everything else feels unstable.
I don’t want to offer empty optimism or pretend this isn’t hard. It is hard. For some, it’s overwhelming. But even in the middle of all of this, there are moments of steadiness—small things that help us keep moving forward: a neighbour dropping off a fan, someone offering laundry access, a friend bringing food, or simply knowing that others are facing the same challenges and understand what you’re going through.
My hope is that this post gives you a few ideas that feel doable, supportive, and grounded. And more than that, I hope it reminds you that you’re not facing this alone. Our neighbourhood, and Ottawa as a whole, has shown an incredible capacity for compassion these past two weeks. That matters. It makes a difference. And it’s something we can continue to lean on as we navigate whatever comes next.