Because Your Mind Matters

Staying Healthy

There are lots of ways to take care of your physical and mental health. Check them out by clicking the button!

Mmm…food. I know junk food is delicious, but eating healthy gives you better energy, mood, memory and concentration. It also helps you maintain a healthy weight and stabilizes your appetite.

Got a sweet tooth? Be careful with that. Excess sugar is linked to obesity, diabetes, and heart disease. Keep an eye out for added sugar in sweetened yogurts, granola bars, and fat-free salad dressings and avoid products with high fructose corn syrup.

Thirsty? Drink Water! It’s the best way to stay hydrated. If you’re a guy, you need 12 cups of fluid a day and if you’re a girl, you need 9. Try to keep fruit juice down to just once a day.

“An apple a day keeps the doctor away?” There‘s some truth to that! Eating 8 or more servings of fruits and veggies every day can help to build strong tissues, slow down the aging process, and protect against cancer and cardiovascular disease. Both fresh and frozen veggies will do the trick.

Gotta have your coffee? Hey, I can relate. But keep it to one cup in the morning. And if you absolutely have to, no more than one in the afternoon - the earlier the better. Caffeine increases anxiety and makes insomnia worse, especially if you drink it after 3pm.

Want more tips on healthy eating? Check out Canada’s Food Guide, Meal Planning, and Eating Healthy on a Budget.

We all know exercise is good for us, but did you know how good?! It improves energy, mood, memory and concentration, reduces diabetes, obesity, heart disease and hypertension, cancer risk, improves immunity and slows the aging process. Make sure to get at least 150 minutes of exercise a week, at least 10 minutes at a time.

Exercise can be fun! If you’re just starting out, pick an activity you enjoy. Start slow, with 10-15 minutes a day then add 5 minutes each week until you’re doing 30 minutes of moderate intensity exercise at least 5 days per week. (And always consult a doctor first if you have any serious health issues.)

Let’s streeeeetch it out. Gentle stretching for at least 10 minutes 2 days a week maintains flexibility and can decrease pain in muscles and joints. Try a stretching or yoga class to learn more.

Want in on a calorie-burning secret?! Here you go: High-intensity interval training. Try running (or biking, swimming, rowing, skipping…) as fast as you can for 1 minute, then walk for 2 minutes. Repeat that interval five times for 15 minutes. Exercising this way increases your metabolism and burns more calories than regular cardio.

Want more tips on physical activity? Check out Getting Started, Exercise Demos, and Information from Experts.

Stress is a real pain! But did you know reducing stress can create an awesome domino effect on your body? When you do, you also reduce muscle tension, chronic pain and blood pressure and improve immune functioning and digestion. Some people even experience weight loss, since the stress hormone called cortisol promotes weight gain.

Your mind and spirit can benefit from stress reduction, too. It improves depression, anxiety and insomnia and reduces anger and frustration. Your memory, concentration, and creativity will thank you!

Stress reduction? Sign me up! There’s a method for everyone, whether it’s engaging your body through running, yoga or Tai Chi; engaging your mind through meditation, guided imagery or journaling; or simply laughing with friends, being in nature or sipping lemon balm tea. Find out what works for you. Namaste, guys.

Want to learn more about stress reduction practices? Check out Guided Imagery Audiofiles, Yoga for Stress Relief, Office Yoga, and Walking/Hiking in HRM.

Some people get together with friends to drink or smoke some weed. However, for people who are vulnerable to mental illness, marijuana and alcohol can initiate and worsen symptoms of anxiety, depression, and psychosis. Find other ways to have fun with your friends.

Talk about keepin’ it in the family. If you have a family history of psychosis, bipolar disorder or schizophrenia, you should avoid marijuana to lower your risk of developing psychosis.

Using prescription medicine you don’t need is never a good idea. Drugs like Dexedrine or Ritalin (used to treat ADHD) are often used by students to help them study. Side effects of this can be addiction, irregular heartbeat, insomnia, and anxiety and withdrawal from these drugs can cause suicidal thoughts, irritability, and low mood. Any stimulant you don’t need, whether prescription or street drugs like cocaine, MDMA and LSD can worsen the symptoms of psychosis. Just don’t do it.

Want more information about the effects of drugs and alcohol? Check out MindCheck, Addictions Program, Cannabis&Psychosis, and Drug Free Kids Canada.