lifestyle

Wellness

Reducing Daily Stress for Students away from Home


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College and University life can be stressful for students. It’s a complete lifestyle change. You’re moving to and living in a new environment, the pressure of making new friends and of course the workload. While attending post secondary school  is one of the most exciting times in a student’s life, it can also be one of the most stressful.

Here are simple adjustments to reduce stress while you are in school.

student_stress

Sleeping

Aim for 8 hours of sleep daily. At school, you find yourself likely staying up much later than ever, and on a semi regular basis. Whether it is a library session into the wee hours of the morning or a Sunday party, late nights are inevitable. Exhaustion is inevitable and could affect your work thus leading to stress. Try to sleep no later than midnight to be well refreshed to tackle a new day.

Exercise

Whether you join a club sports team or you go to the gym in between classes, exercise is vital. Find an activity that you enjoy doing and fit it into your schedule like you would one of your classes – even if you only have 20-30 minutes to spare. Exercise is notorious as a stress-reliever, and you can guarantee you will feel a lot better afterwards. Need guidance? Contact a personal trainer.

Avoid excess caffeine and unnatural energy

Students around the globe are guilty of over-indulging in unnatural energy boosters that pose more risk than any benefits. Coffee’s are generally safe but stay clear of energy drinks, caffeine pills and the prescription medications. It can be tempting to find the type of “support” does more harm to your body than good. Instead rest, when feeling fatigue. Otherwise you may be prone to added stress on the mind and body.

Maintain a balanced holistic diet

Rather than indulging in unnatural energy boosters… try to introduce natural energy boosters to your diet. As a university student, it is tempting to rely on takeout and junk food. However an unhealthy diet contributes to a decrease in energy levels and does not offer any long-term benefits. Consider a holistic nutrition

 

 

Wellness

February is Healthy Heart Month


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personal training using cable bands fitness workout with client

February is Heart Month,  a good time to raise awareness of what we can do to keep our hearts healthy. – and  sorry,  its not Valentine’s Day chocolates!

Heart disease affects approximately 2.4 million Canadian adults, and is the second leading cause of death in Canada.  The primary ways we can reduce the risk through lifestyle choices are: not smoking, dietary choices, getting enough exercise and enough sleep, stress reduction,  as well as monitoring blood pressure and cholesterol levels.  There are Government programs and partnerships to encourage and support Canadians to maintain healthy lifestyle choices.  These programs are to help prevent chronic disease in all ages in communities across Canada and include:  Run to Quit, Carrot Rewards, APPLE Schools and Kid Food Nation, in communities across Canada.

There is also more resources available concerning healthier food choices.  The Healthy Eating Strategy  outlines how  food ingredient labeling, including sugars and food colours; reducing sodium in foods; eliminating industrially produced trans fat; and restricting marketing to children., can help with disease prevention.

Canada’s Physical Activity Guide recommends that to keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. That includes any activity that gets you moving around and breaking a slight sweat.   However, the half hour of exercise doesn’t go very far if you are sedentary for most of the other time.  If you are sitting a lot throughout the day, you should aim to get up and move around frequently.

Beyond healthy choices, cardiovascular disease is also influenced by biological and other risk factors.  Making one small change however, can make a big difference.

https://www.canada.ca/en/health-canada/services/publications/food-nutrition/healthy-eating-strategy.html?_ga=1.29210620.1938051784.1430138407

https://www.canada.ca/en/health-canada/services/food-nutrition/canada-food-guide/maintaining-healthy-habits/be-active.html