In honour of the New Year, I wanted to share my top 5 tips to maximize your health.
TIP #1: MOVEMENT
Being physically active helps to reduce your risk of chronic diseases while increasing energy levels, strengthening your heart, improving mental health, and maintaining a healthy body weight.
See the images below to see examples of how you can incorporate more movement into your daily life. Aim for 150 minutes of activity each week.
TIP #2: FRUITS & VEGETABLES
Fruits and vegetables are full of vitamins, minerals, and antioxidants, and can reduce your risk of many chronic diseases like cancer, heart disease, and diabetes.
Get your daily dose of 7-10 servings by incorporating fruits and vegetables at every meal, with half your plate filled with vegetables at lunch and dinner. Choose from a wide variety of this food group and eat all colours of the rainbow.
TIP #3: SMOKING CESSATION
Smoking leads to an increased risk of a number of chronic diseases, most often associated with cancer. With smoking cessation, you can reduce the strain on your heart and lungs, and prevent second-hand smoke inhalation, all while saving money!
To improve your chances of quitting success, rally those around you or seek outside help to create a support system. Speak to a therapist or doctor to help you find better substitutions or appropriate quit aids like patches, inhalers, or medications.
TIP #4: MEAL PLANNING
Meal planning involves setting some time aside to think about what you are going to put into your body. It helps to ensure that you are eating regularly, which means no skipped meals or starvation-related binges. Planning your meals also helps to save money with less food going to waste, and ensures your meals are healthy and balanced.
1. Use what you have, especially if it's about to go bad
2. Get inspired by including family favourites or searching sites like Cookspiration for recipes
3. Balance meals and snacks by including multiple food groups and aiming for half a plate of vegetables at lunch and dinner
4. Make a list of what to buy and get shopping
TIP #5: STRESS, SLEEP, & SELF-CARE
Being stressed out for a long period of time can take a toll on the body, but with a little bit of TLC you can see improvements in your sleep, mood, concentration, immune system, and appetite control. Make sure you get enough sleep, avoid screen time before bed, find time to relax, spend time doing activities that bring you joy, and reach out to family, friends, or professionals to provide you with support during stressful times.
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