Health Tips

In northern latitudes, vitamin D production from sunlight is minimal from around October until the end of February. Seasonal Affective Disorder is a condition when the cold, short days make people feel psychologically down. Vitamin D acts as a mood stabilizer and can be used to fight this condition. Check with your doctor to find out how much vitamin D you should be taking during the winter months.

Take time to enjoy your meals. Chewing slower gives your digestive system an easier job once food hits your stomach. It also provides your digestive system more opportunity to signal fullness to your brain and avoid overeating. Taking breaks every few bites to sip water also helps. So does dining with others; Engaging in conversation slows you down. Lastly, eating your meal mindfully more deeply engages the senses, meaning you’ll enjoy the tastes, smells, and textures of your food that much more.

It is important to be grateful for what we have. As many Americans enter the season of thanks, consider “paying it forward” to those in need. Donating to a charity, volunteering in your community, or sending a thoughtful note to someone who may spend holiday seasons alone; There are infinite ways to make a difference in someone else’s life. No matter your means or method, acts of kindness immensely impact the lives of those around us.

Homemade broths are tasty and exponentially lower in sodium than store-bought options. Rather than throwing out vegetable scraps, keep them in a sealed container in the freezer. After collecting enough to fill a pot, add water, salt, and pepper, and simmer for 2-3 hours. Straining the solids out leaves you with delicious homemade vegetable broth. The same can be done with chicken or beef bones to make protein-rich bone broth.

Have a goal you’re having difficulty achieving? Create external motivation by posting sticky notes around your home or office. Having reminders, incentives,  or inspiration directly in front of you will hold you more accountable to achieve your goal. Repeat exposure to reminders on your refrigerator or bathroom mirror will bring them to the forefront of your attention more often. Replace your notes as you progress and once your goal is achieved to reinforce your successes.

Fresh fish is a wonderful source of dietary omega-3s. When picking fish at the market, ensure the flesh is firm and bounces back when pressed lightly. The meat should be brightly coloured with no dry spots or discolouration. Avoid a strong ‘fishy’ smell, which indicates the cut is likely not fresh. If you can, ask the fishmonger what cuts are the freshest and produced with sustainable practices.

For more information on how omega-3s contribute to your health, read this week’s article.

Despite your own challenges, remember that you are someone else’s role model. Recognizing that you are likely your own worst critic is a first step. Realizing that those around you see your successes and strive towards similar feats is a close second. Although it is easy to get discouraged by perceived shortfalls, be aware of your positive impact on others and aim to set a good example for those around you. You never know who you may inspire.

Low-impact exercises and activities are a highly beneficial way to support cardiovascular health. Here are three ways to increase your heart rate during low-impact cardio.

1. Use your arms when walking: Swing your arms as if jogging or use walking sticks to keep your upper body moving too.
2. Find your edge: Find a pace that feels a little more challenging than usual and try to sustain it.
3. Mix things up: Walk, swim, bike. A dynamic routine promotes strong cardiovascular health.

Certain holiday foods are wiser choices than others. Turkey is a low glycemic protein rich in selenium. Brussel sprouts contain ample vitamin K, vitamin C, and fiber. Cranberries reduce the risk of UTIs and boost immune function. Fill your plate with these healthy options and avoid empty carbohydrates and refined sugars.

Healthy friendships increase happiness, self-esteem, and sense of community. They also decrease stress and help you cope in difficult times. Value the friends you have already and strive to meet new ones as you go. Sharing interests with different groups of people is mentally stimulating and socially rewarding.

The same small seeds that sprout beloved Chia Pets are also edible fiber powerhouses. In addition to being packed with fiber, chia seeds develop a gelatinous coating when wet which helps them move things along in the digestive tract. With an indistinct taste, they are an easy addition to recipes you already make and love, and a great way to sneak extra fiber into your diet.

Reducing screen time before bed can help you sleep better. Blue light from TVs, tablets, cellphones, and computer screens may disrupt the circadian cycle which is responsible for production of the sleep hormone melatonin. Give your eyes a 30-60 minute break from your screens before bed to promote a restful sleep.

An apple a day keeps the doctor away, but it may cause gas and bloating in the process. Apples contain large amounts of fructose (natural sugar) and fiber, which can cause digestive upset for some. If apples make you gassy, try eating smaller quantities over a longer duration of time. Cooked apples or applesauce may be easier on your stomach. Ensure there are no added sugars in these alternatives.

The hormones of women cycle on a roughly monthly basis whereas men’s hormones cycle every 24 hours. It is understandable how effects of female hormones are typically more prolonged and tangible than those of men. If you are a menstruating female, listen to your body. There’s no problem with light exercise around menstruation, but let your body take the rest it needs. Speak to a health professional if you have questions or need help with adverse effects.

Chewing gum is an effective tool in combatting bad breath but at what cost to your health? Gum often contains sugars and artificial ingredients that negatively impact oral health over time. It increases the amount of air swallowed, promoting bloating and is difficult to digest if accidentally swallowed. If faced with bad breath, reach for parsley instead. The herb is a natural deodorizer and will leave your mouth feeling fresh.

Spices are packed with health benefits. Cinnamon lowers blood sugar and has many heart-healthy properties. Turmeric is anti-inflammatory. Ginger aids in digestion and settles nausea. Garlic keeps arterial blood vessels flexible, reducing the chance of heart disease. Adding spices to food also adds flavour reducing the need for salt or processed condiments.

It is easy to lose sight of the small things that make our lives better. Establishing a gratitude practice enhances mental wellbeing by bringing positive things to the forefront of thought on a regular basis. Try pausing before each meal for a few deep breaths or writing down things you are grateful for in a journal each day. A gratitude journal is an uplifting reference to return to when times get tough.

While taking advantage of summer heat, it is easy to quickly slip into a dehydrated state. Ensuring you are consuming enough water is vital to almost all body functions. Headaches, fatigue, and dizziness are all warning signs of dehydration as are muscle cramps, loss of appetite, and dark urine. At the first sign of these symptoms, seek shade and rehydrate.

Having plants in your home is not just aesthetic, it is good for your health. Studies show that houseplants boost mood, enhance air quality, reduce allergy symptoms, and relieve stress. These benefits come with very little effort besides watering duties. Fill your space with greenery of your choosing to create a brighter and healthier home.

Bioavailability refers to the ease with which vitamins and minerals are absorbed into the body. Different ingredients or formulations of the same type of supplement may have different bioavailability and suit different purposes. Consult a natural health practitioner or your local health food store to determine which supplements best meet your need.

“Be great in act, as you have been in thought” says William Shakespeare. Great thoughts must be put to action to be truly considered great. And healthy habits are only as good as their implementation. If you’d like to make changes in your health routine, take the first step today.

Sir William Osler once said “The person who takes medicine must recover twice, once from the disease and once from the medicine.”

Just because a medication has been prescribed to you, does not mean it is good or necessary. Ask your doctor what your options are. And educate yourself on the good, the bad, and the ugly of your prescribed drugs.

The average person consumes far too much sugar and carbohydrates. Additionally, while most people meet or exceed recommended daily fat intake, they do so by consuming saturated and trans fats from processed foods. Try reducing carbohydrates like bread, pasta and rice by half, and increasing healthy fats like avocado, nuts, seeds, and eggs. Use a fish oil supplement to get enough omega-3 essential fatty acids.

Most bug bites are harmless. However, some bugs are best avoided. Ticks, bedbugs, and fire ants are some examples. Mosquitos are annoying, but unless you are in areas where they transmit malaria, their bites will only cause itching. Bees are essential pollinators, so let them be and stay out of their way to avoid a painful sting.  When required for protection, bug repellants are effective, but don’t breathe in the spray and wash it off when you are finished exposure.

‘Fad’ diets are those which gain quick popularity claiming to reduce weight or enhance health often in short periods of time. But promises found on the Internet or through word-of-mouth should not always be trusted. These diets often lack research due to their fast rise to fame. Consult a health care professional before making any drastic changes to your diet. What works for one person may not be healthy for another.