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برجراف عن health and safety

 

 

Some tips to improve your health

 

We in turn want to live long, stay healthy, and take good care of ourselves and those who are dear to us. There are some risk factors that we can't change, but we can all make choices that are good for our health and greatly reduce the risk of developing chronic conditions like heart disease, many types of cancer, and type II diabetes.

Five steps to a healthier you

 

1. Avoid smoking

 

Tobacco use and exposure to secondhand smoke are major causes of premature death from heart and lung disease, heart attack and cancer, the leading fatal diseases in Canada .

 

If you smoke, consider quitting now. It's never too late to do so, no matter how long you've been smoking or how many times you've tried to quit. When you quit smoking, your chances of heart disease drop quickly. After a few years, they are almost as low as if you had never smoked. You can be one of the five million people in Canada who have quit smoking. Ask your doctor for advice on how to quit smoking, or contact the organizations listed below.

 

If you don't smoke, don't start. Every person should avoid being exposed to secondhand smoke, which is a serious hazard and carries the same health risks as smoking. It is especially important for children and people with asthma and breathing problems to live in a smoke-free environment.

 

2. Eat well to be healthy

 

Good nutrition helps you stay fit, feel good, and control your weight. A good diet also provides protection against cariac disease, heart attacks, cancer and other serious illnesses. Here are some tips from Canada's Food Guide:

 

Eat small portions of lean meat, fish or poultry and remove visible fat;

Plan your meals from vegetables, fruits and grains, such as rice, pasta, bread and cereals. Choose whole grain foods, such as whole wheat bread, brown rice, and cereals. Also eat a few servings of green and yellow vegetables, fruits and vegetables every day;

Choose low fat milk, yogurt and cottage cheese (1% or 2% butter fat, or skim products);

Reduce the amount of fat like butter, oil and margarine. Prepare your food using as little fat as possible;

Limit your intake of salt, alcohol, and caffeine. Prepared foods contain large amounts of salt. Consuming more than two alcoholic beverages a day raises blood pressure, which is a serious risk for heart disease and stroke. Your alcohol intake should be limited to a maximum of two drinks per day, and coffee to four cups. Women who are trying to become pregnant or are pregnant, or who are breastfeeding should avoid alcohol. Consume moderate amounts of caffeinated beverages, including coffee, tea, and cola drinks.

3. Make physical activity part of your life

 

Do you want to protect your health, reach or maintain a healthy weight, have more energy and be less stressed? You can do this by doing regular physical activity. Physical activity helps your heart, lungs and blood vessels work better while lowering your cholesterol levels and blood pressure. It is easy to do physical activities. Take the stairs instead of the elevator. Get off the bus a few stops early, and walk the rest of the way. Walk to do your shopping in the neighborhood rather than driving your car. Get up from your chair, stretch your muscles, and do some crunches for a few minutes per hour.

 

Do the physical exercises that you enjoy. You can start by taking a good walk. Swimming, skating, biking and dancing are stimulating activities.

 

Anything you do that gets your heart rate up is exercise. Start slowly and combine activities that build strength, flexibility, and endurance. Try to get at least 30 minutes of moderate exercise a day as often as possible during the week.

 

If you have a heart condition or other illness, are taking medication, or have been inactive for a long time, consult your doctor before increasing your level of physical activity. Ask about special exercise programs.