Living a Healthy Lifestyle
Nutrition
A key to a healthy lifestyle is a balanced and nutritious diet. A proper diet contains the necessary vitamins, minerals, and nutrients needed to support brain, heart, muscle, bone, and immune system health. It also helps prevent illness and disease, such as heart disease, diabetes, cancer, and osteoporosis. ​
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A balanced diet should include:
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Plenty of fruits and leafy greens.
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Fiber to aid digestion and gut health.
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Protein, such as beans, tofu, meat, and fish.
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Carbohydrates, like whole grains and oats.
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Healthy fats such as Omega-3 fish oil, unsaturated vegetable oils.
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Dairy such as milk or cheese.
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Plenty of fluids, mainly water.
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Minimal processed (high fat, high sugar) and 'fast-food'.
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Meal planning
A good diet should contain as many of the necessary, vitamins, minerals, and macronutrients, with supplements able to fill in any gaps. These include:
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Vitamin A, found in liver, fish oil, carrots, leafy greens.
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Vitamin B6, found in poultry, fish, potatoes, bananas.
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Vitamin B12, found in red meat, liver, eggs, fish, dairy products.
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Vitamin C, found in fruits and vegetables, such as apples, berries, citrus.
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Vitamin D, found in fish and fish oil, liver, eggs, cheese.
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Vitamin E, found in nuts, seeds, and seed oils, seafood.
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Vitamin K, found in dark leafy greens, including spinach, beets, broccoli, kale, mustard and collard greens.
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Iron, found in dark leafy greens, including spinach, beets, broccoli, kale, mustard and collard greens.​​​
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Mental Health
Mental health is the state of your emotional and psychological well-being. Taking care of your mental health is equally important as your physical health. As many as 1 in 5 Canadians experience a mental illness in any given year. ​
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A number of factors can negatively impact your mental health. These may include:
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Life experiences, such as:
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Family situation.
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The death of a loved one.
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Financial and employment status.
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Relationships with others, such as your:
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Friends.
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Family members.
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Co-workers.
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Work or school environment.
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Physical health, such as problems caused by:
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Long-term illness.
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Problematic substance use.
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Signs to look out for:
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Constant stress
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Continuous low mood or sadness.
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Feeling hopeless and helpless.
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Low self-esteem.
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Lack of motivation to complete tasks.
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Resources
Resources are available 24/7, seven days a week, for anyone going through a mental health crisis.
9-8-8: Suicide Crisis Helpline
​https://cmha.ca/find-info/mental-health/general-info/​
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Stress management techniques
To a certain degree feeling stressed is a normal healing response to life's events and challenges. However, prolonged stress can have adverse effects on your health and general well-being.
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​Sleep
A lack of sleep can also add to your stress level and cause a cycle of stress and sleeplessness. Experts recommend adults get 7-9 hours of sleep each night.
Some habits that may lead to better sleep:
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Avoid alcohol before bed.
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Exercise regularly.
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Sleep at the same time every day.
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Avoid screentime 1-2 hours before bed.
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Try meditation or other forms of relaxation at bedtime.
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Exercise
​Exercise can help to improve sleep. Additionally, exercise improves mood by reducing levels of stress hormones, such as adrenaline and cortisol, and increases the production of endorphins which are mood elevators. ​
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These are popular exercises you can try:
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Running.
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Dancing.
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Group sports.
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Relaxation techniques
​Yoga: This is a form of exercise, but it can also be a meditation. There are many types of yoga. The ones that focus on slow movement, stretching, and deep breathing are best for lowering your anxiety and stress.
Meditation: It has been around for over 5,000 years for a reason. Meditation works well for many people and has many benefits. It can lower stress, anxiety, and chronic pain as well as improve sleep, energy levels, and mood. To meditate, you will need to:
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Find a quiet place.
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Get comfortable (sitting or lying down).
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Focus your attention on a word, phrase, object, or even your breath.
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Let your thoughts come and go and do not judge them.​
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Deep breathing: When you practice deep breathing, you turn on your body’s natural ability to relax. This creates a state of deep rest that can change how your body responds to stress. It sends more oxygen to your brain and calms the part of your nervous system that handles your ability to relax.
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Connect with people: Spending time with friends or family member who will listen to you.
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