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.


  • 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


  • 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


  • 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