The Power of Prevention: Healthy Habits today for a healthier tomorrow.
According to Stats Canada, chronic diseases account for almost 90% of all deaths and $80 billion in annual healthcare costs. But did you know that 80% of type 2 diabetes and cardiovascular disease, and 40% of cancers and other chronic diseases could be prevented by adopting healthy lifestyles? A healthy lifestyle, such as an improved diet, increased physical activity and stress management lays a solid foundation for long-term health. When you take control of your health now you can tackle the root cause of many health issues and help prevent them from affecting you in the future.
Diet and Nutrition:
Limit processed foods. Reduce sugar and highly processed meats and snacks. High intakes of sugar, saturated fats, trans fats, and sodium are known to increase the risk of heart disease, stroke, and high blood pressure. These foods also lead to weight gain and obesity which are linked to type 2 diabetes and other chronic conditions and digestive problems.
Check food labels. Reading and understanding the nutritional information of what you’re eating helps you make informed decisions.
Stay hydrated. Drink plenty of water throughout the day.
Physical Activity:
Exercise. Aim for at least 30 minutes of moderate-intensity exercise for most days of the week. Try a brisk walk, or have a dance party with the kids (or grandkids!)
Find activities you enjoy. Choose activities you find enjoyable and suitable for your lifestyle. Like the outdoors? Try walking or hiking. Prefer to stay inside? Try a group fitness class.
Strength Training. Incorporate strength training exercises into your routine a few times a week to build muscle and improve bone density. Bodyweight exercises like push-ups, squats, and planks are simple, require no equipment, and can be done conveniently at home.
Lifestyle Factors:
Reduce Stress. Find ways to manage stress. Meditation, yoga, or breathing exercises are easy and effective ways to calm your mind and body.
Sleep. Aim for 7-9 hours of quality sleep every night.
Limit alcohol and tobacco. Quit smoking and limit alcohol consumption.
Maintain a healthy weight. A healthy weight can reduce your risk of many chronic diseases.
Regular checkups and screenings. Schedule regular checkups with your healthcare provider and inquire about screenings appropriate for your age. If you do not have a primary healthcare provider, you can register through NBHealthLink (New Brunswick), or VirtualCareNS (Nova Scotia)
It’s never too late to make positive changes. The mother of someone on our team, in her early 60s, was diagnosed with type 2 diabetes 8 months ago. Following her doctor’s and pharmacist’s recommendations of reducing sugar intake and exercising daily, she was able to manage her condition. 8 months post-diagnosis, she no longer needs to take any medication (which has reduced mental and financial stress) and she feels better than ever since adapting to a healthy, active lifestyle.
The power of prevention lies in your ability to transform your approach to healthy living from reactive to proactive. Investing in your health today will result in a happier, healthier, and wealthier you in the future.
For more advice on preventative care, and how to manage illness, Pharmacy For Life is here to help. Click here to contact us.