1. Know Your Body
You’re the best judge of what’s normal for your body. When you’re tuned into how your body feels and looks on a daily basis, you should be able to spot changes that may signal health concerns.
The Canadian Breast Cancer Foundation recommends that women be breast aware. Some monthly breast changes during your menstrual cycle are normal thanks to hormone fluctuations, but if you notice unusual changes in shape, pain in the breast or under the armpit, swelling, nipple discharge, texture changes such as dimpling, or hard lumps that don’t move or are irregular in shape, you should follow up with your health care provider to rule out breast cancer.
A change in bowel habits can signal possible bowel disease (inflammatory bowel disease or irritable bowel syndrome) or colon cancer. The Mayo Clinic suggests that if you notice blood in your stool, persistent abdominal pain or a change in bowel habits (diarrhea, constipation or a change in the consistency of your stool), book an appointment with your doctor.
Most skin cancers that are detected early can be treated successfully. The Canadian Cancer Society recommends checking your freckles and moles regularly. It’s important to see your health care professional if you notice a mole that changes shape, colour, size or height, has an irregular border or doesn’t resemble other moles or freckles on your skin.
When you’re familiar with what’s normal, you’re practicing proactive health. Early detection is key. You’ll be in the best position to seek medical assistance if something changes.
Lifestyles today are hectic. Long commutes, stressful workdays and overscheduled home time can leave you exhausted and frazzled. To protect your mental, emotional and physical health, plan some ‘me’ time to regroup, relax and recharge. Whether you choose meditation, yoga, simple breathing techniques or even quiet time for relaxing hobbies like reading or knitting, you can help your body recoup from daily stresses that can lower moods, increase blood pressure, cause pain and lead to insomnia.
Sedentary lifestyles have been linked to conditions such as diabetes, heart disease and cancer. Daily physical activity can help lower your risk for these ailments, alleviate stress, help you sleep soundly and boost energy. The Canadian Society for Exercise Physiology (CSEP) recommends that adults ages 18 to 64 accumulate at least 150 minutes of moderate to vigorous physical activity per week. Don’t be dissuaded by that large number; you can do 10-minute bouts of activity at a time. Try brisk walking to work, bike riding in the evenings, or jogging on the weekend. Dance or Zumba classes, swimming, playing your favourite sport, doing housework or even raking leaves also count towards your 150 minutes. Add up these small amounts through the week and before you know it, you’ll have hit your weekly goal.
4. Eat Well
A healthy diet is the best way to nourish and love your body. Canada’s Food Guide provides plenty of healthy snack and meal options for all tastes. With easy-to-follow information on the four main food groups, and serving sizes for Canadians of all ages, every meal will be delicious and ensure that you meet all your needs for vitamins and minerals.
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