Welcome to a new year filled with hopes for a healthy, happy 2017. The same resolutions are thrown around each year – lose weight, save money, and spend more time with family, for example.
Canadians from coast-to-coast may want to lead a healthier life, but don’t know where to get started. Global News asked leading health experts and organizations to pick the top priority they’d like Canadians to focus on for the year ahead.
Focus on your behaviours, not the numbers on the scale
Hide the scale. Losing weight and keeping it off is always a challenge. However, simply focusing on improving your diet, increasing your physical activity levels, getting enough sleep and feeling better about yourself can lead to important health improvements even with no – or very little – weight loss.
But remember, it is easier to achieve and sustain behavioural goals when they are specific, realistic, and measureable.
Also, it is better to focus on changing one behaviour at a time rather than trying to change everything at once.
– Arya Sharma, scientific director of the Canadian Obesity Network
Get a pulse on your mental health and well-being
Mental health is key to well-being. It affects every single aspect of your daily life. Maintaining your mental health is a lot like staying physically fit: it requires a little effort, but the rewards are worth it.
Get into the habit of learning to recognize and express your emotions – without awareness it’s difficult to pinpoint why you are so stressed or having problems coping.
– Patrick Smith, national CEO of the Canadian Mental Health Association
Break a sweat
A healthy lifestyle helps prevent 80 per cent of premature heart disease and stroke – leading killers of Canadians. The easiest way to reduce your risk is to get moving. Walk, dance, play a sport, take the stairs – make it fun! Even if you don’t have extra time, short rounds of exercise add up: 10 minutes is enough to get real cardiovascular benefits. Over time, you’ll work up to 30 minutes of daily physical activity at a moderate intensity. Repeat five days a week.
– Diego Marchese, CEO of Heart & Stroke
Think of the mental health of your loved ones
Operate on the statistically safe assumption that someone you know – a family member, friend, neighbour, fellow student, or coworker – is currently struggling with some form of mental illness. Take a moment to think about who that person is and then reflect on how you have responded to their experience of illness. Ask yourself if your response was different than it would have been if he or she had a broken leg or a cancer diagnosis. And if there is indeed a difference, then consider how you might support them differently.
The reality is that mental illness can be an isolating, even humiliating experience, but it doesn’t have to be. Connecting makes a difference and enriches a relationship – it can relieve the sense of being alone and provide comfort, help and reassurance.
– David S. Goldbloom, senior medical advisor at the Centre for Addiction and Mental Health
Add healthy cues to your environment
Look around your workplace, car or anywhere you might be eating. Are there cues like candy bowls and cookie jars? Redesign your environment to nudge yourself towards nourishing choices. For example, put a bowl or fruit or cut up vegetables on the counter and keep all other foods in the fridge or cupboards. Keep a reusable water bottle on your desk so it’s ready for sipping instead of sugary drinks.
– Andrea D’Ambrosio, registered dietitian and spokesperson for the Dietitians of Canada
Plan your meals
Meal planning is a vital part of healthy eating and makes you happy as there will be less stress around weekday meals. It saves time by eliminating the deliberation when you’re trying to decide what’s for dinner. It will also save you money as you’ll only shop for ingredients you need on your plan. Finally, it saves calories.
When you arrive home from work, you’re less likely to mindlessly munch when you know what is planned for dinner. Keep menu planning simple – set aside 30 minutes before grocery shopping to survey the family. Bookmark favourite meals and reuse them weekly.
– Jaclyn Pritchard, registered dietitian at Cleveland Clinic Canada in Toronto
Schedule quality time with your family
Spending time with the family is essential to the health and well-being of both children and adults. Focus on your children by playing their favourite games with them, encouraging conversation by asking about their day at school, and showing interest in their ideas and activities. Share mealtime as an important way to connect and unwind at the end of a busy day.
Even when family members are off in different directions with school, work and activities, be sure to come together at the table at least once a week.
Decide on specific times when everyone’s electronic devices will be turned off. When you’re unplugged, get active – play games like tag, go for a walk, or sled in park.
– Staff at the Canadian Paediatric Society
Reduce your alcohol consumption
Lower your long-term health risks by staying within average levels of alcohol consumption. For women, the recommended daily serving is less than 10 ounces. With today’s wine glasses, your pour should be less than a third of the glass. For men, if you like to try the latest craft beers, keep it to two tall cans.
Always have some non-drinking days each week to minimize tolerance and habit formation.
– Dr. Granger Avery, president of the Canadian Medical Association
Quit smoking for one week
Quit smoking for a week, and then a month, and then a year and beyond. But start with that first week. Setting that small goal can help you with your longer-term goals, and everytime you quit – even if you don’t succeed – you learn more about how to quit successfully. Research shows that if you can quit for one week, you are nine times more likely to quit for the long haul. In some provinces, it could even win you $500 from the Smokers’ Helpline’s First Week Challenge Contest.
Quitting smoking is the single best thing you can do for your health. Within 10 years of quitting, an ex-smoker’s overall risk of dying from lung cancer is cut in half.
– John Atkinson, director of the Canadian Cancer Society’s Smokers’ Helpline
Don’t fall for gimmicks
Rather than fall prey to this year’s crop of fad diets, or worrying about a particular probiotic, nutrient or scary sounding chemical, focus instead on the bigger picture. Set a goal of cooking more from fresh whole ingredients and eating them around a table free from distraction. Reduce your restaurant usage. Aim for better nights’ sleeps. Cultivate healthy relationships with your friends and family. Don’t drink alcohol to excess and reduce your consumption of all sources of liquid calories. Do those things well and avoid news about the latest fad diet.
– Yoni Freedhoff, medical director of the Bariatric Medical Institute
Feed your brain
Do more physical activity, not for your waistline but for your brain. It gets blood pumping which helps your brain to function as well as possible. The increased blood flow nourishes your brain’s cells with nutrients and oxygen. It also encourages the development of new cells, all factors in reducing your risk of stroke.
Your brain is like your heart. They’re both muscles that need to be given a workout to stay healthy. Challenge your mind with exercise training, learning a new language or joining a book club, as examples.
– Larry Chambers, scientific advisor for the Alzheimer Society of Canada
Take a small step, master it, then take on another
Many of us are familiar with the best intentions of starting off the year with lofty goals when it comes to living a healthy lifestyle – followed by the enthusiasm of resolutions declining a few weeks after.
Take a step back and think of something you can realistically and comfortably accomplish when it comes to exercise, your diet, weight management or stress – and you will be more likely to stick to it.
Try incorporating 15 minutes of physical activity to your routine just a few days a week, and as you progress, move to 30 minutes. When you’ve made that into a habit, remove sugar-sweetened beverages from your diet, for example.
– Joanne Lewis, director of healthy eating and nutrition programming at the Canadian Diabetes Association
Ease your mind and treat yourself
Pace yourself at work. Try not to check your work emails after hours, truly disconnect.
Just like the 12 days of Christmas, practice 12 days of self-care in 2017.
Go for a walk, ski or snowshoe in the woods, treat yourself to a latte, book a massage, take a yoga class or volunteer. Don’t forget that doing something for others not only makes them feel good, but can lift your spirits.
– The Mental Health Commission of Canada