VICTORIA – Are you looking for ways for you and your family to lead healthier lives this New Year?
Here are our top ten healthy living tips for 2012:
1. Reduce the
amount of sodium your family eats – We all need some sodium, but most of us
eat about 3,400 mg per day. That is more than double the amount of sodium we
need. Eating too much sodium can cause high blood pressure, stroke, heart
disease and kidney disease. Experiment with herbs and spices instead of salt to
flavour your food. Use fewer processed and packaged foods. Substitute fresh
fruits and vegetables, unsalted popcorn or unsalted nuts for salty snacks.
Small changes can make a big difference.
2. Limit
consumption of sugary drinks – Did you know that some sugary
drinks can have as many calories as a meal? These extra calories can lead to
obesity and other health risks. Sugary drinks have little or no nutrition and
often take the place of healthier beverages such as milk. Make water your first
choice to satisfy thirst and keep you hydrated.
3. Fit in
fitness – It’s not always easy to squeeze in a workout, but even small
amounts of physical activity can help improve your health. Try taking the
stairs instead of the elevator, getting off the bus a few stops ahead of your
destination or make walking the dog a family outing.
4. Quit smoking
– The health benefits of quitting smoking start to occur almost immediately.
After 20 minutes, blood pressure and pulse rate decrease and by a year, the
risk of a smoking-related heart attack is cut in half. For helpful tools and
tips, visit: www.quitnow.ca
British Columbians can
also access the Smoking Cessation Program by calling 8-1-1 for free nicotine
replacement gum or patches. Prescription smoking cessation drugs are covered as
benefits under PharmaCare.
5. Spend more
time with family and friends – There’s nothing like connecting with friends
and family. Think about ways you can mix it up for a healthier 2012. Put your coffee
in a to-go cup and change your weekly coffee date with friends to a walk. If
you're at home with kids, get active by doing jumping jacks, playing tag or
dancing around the house – or pick a healthy recipe and get the whole family
involved in learning how to make it.
6. Moderate
alcohol intake – Many of us enjoy a drink when socializing, relaxing and
celebrating, but chronic heavy alcohol use, as well as occasional excessive use
of alcohol, can harm your health. Drink slowly. Have no more than two drinks in
any three hours. Eat before and while you are drinking. For every drink of
alcohol, have one non-alcoholic drink.
7. Control your
portions and eat healthier – Reducing portion sizes can help us cut back on
unneeded sugar, fat and calories. Look at ways to incorporate more fruits and
vegetables into your meals and snacks. Eating a wide variety of vegetables and
fruit has been shown to reduce the risk of cancer, heart disease, high blood
pressure, stroke and diabetes.
8. Work/life
balance for less stress – Working to achieve more of a balance between our
work and personal lives can leave us feeling more rested and energized, help
improve our relationships with family and friends, and leave us more time for
physical and mental wellness. It’s not always easy, but try to schedule time
for quick breaks throughout the day. When you get home, put aside unnecessary
chores and take some time for you.
9. Get your flu
shot – Getting sick with the flu can sometimes cause serious health
consequences for you and your loved ones. By protecting yourself, you also help
protect others.
10. Get enough
sleep – Getting enough sleep can have an important impact on our overall
health and mental well-being. Maintaining a regular bedtime routine, avoiding
caffeine before bed, and being physically active during the day can all help
make getting to sleep easier.
More
Information and tips for getting healthier this New Year, check out: www.healthyfamiliesbc.ca
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