Lifestyle tips
Creating a healthy lifestyle means discovering and maintaining habits that you enjoy. If you’re looking for a place to start, choose 3-5 tips to incorporate into your life on a daily or weekly basis.
Movement
- Get a pedometer and set a daily step goal
- Park farther away from your destination
- Take a 15-minute stroll after every meal
- Try a new activity weekly (Tai Chi, Dance, Yoga etc.) until you find the one you love
- Incorporate light weight training exercises twice a week
Nutrition
- Stay hydrated with 1.5 to 2 litres of water daily
- Eat phytoestrogen-rich legumes like tempeh, soy, and lentils
- Eat calcium-rich foods and make sure you get enough Vitamin D
- Add spinach, kale, collards or other frozen greens to a smoothie
- Celebrate Meatless Monday and incorporate more fruits and veggies in your diet
Stress Management
- Join a meditation group or practice at home with help from a mobile app
- Practice breathing deeply
- Spend time with people who make you laugh!
- Calm your mind with creativity and learn a new skill like painting or pottery
- Set aside time once a week to bond with your partner
Rest + Relaxation
- Treat yourself to a massage or give yourself a foot rub at home
- Enjoy a warm bath with epsom salts and lavender essential oil before bed
- Practice good sleep hygiene
- Practice good sleep hygiene
- Get lost in a great novel
- Enjoy the benefits of aromatherapy at home with an oil diffuser
Monitor
- Maintain a blood pressure goal of <120/< 80
- Get bone mineral density tests at least every 2 years
- Journal ongoing health concerns and discuss them with your doctor
- Visit your doctor regularly to monitor your cardiovascular risk factors
- Continue routine screenings like breast exams, mammograms, colonoscopy exams, annual pap smears and pelvic exams
