Making minor, yet meaningful changes to your lifestyle can help you become a significantly healthier and happier person. Our health expert shares five tips on sleep, nutrition and fitness to help you achieve these goals.
"Why does she look and feel so good? I think I want what she's having!" If you find yourself thinking like this it might be time to adopt some new habits.
While every Canadian faces his or her own unique set of health hurdles, there are a number of ailments that have become pervasive in Canada. Though medicine has advanced over the years, our modern lifestyles have introduced a new set of health challenges. Here are some of the top health problems that Canadians face today.
According to the Public Health Agency of Canada, diagnoses of diabetes among Canadians increased 70 percent from 1998/1999 to 2008/2009. For those ages 35 to 44, the number of diagnoses actually doubled in that decade! Experts blame the shocking increase in the disease on rising obesity rates, caused by diet and inactivity. The Canadian Diabetes Association says there are nine million Canadians with diabetes or prediabetes, and experts expect the prevalence of the disease to grow another 47 percent by 2024.
Heart disease and stroke are consistently among the leading causes of death in both men and women. Though some of the contributing factors, such as age, race and family history, are out of our control, many of the lifestyle factors associated with heart disease are on the rise. For instance, the rise in obesity and inactivity is putting more and more Canadians at risk. And for those Canadians living with diabetes, heart disease risk is also higher. While smoking has decreased greatly in the past decade, 16 percent of Canadians are still smoking, and putting themselves at a significantly higher risk for developing heart disease.
Multiple sclerosis may not be a leading killer, but it's a scary and uniquely Canadian disease. Canada has the highest rate of MS in the world, with about 100,000 people living with the disease. Most are diagnosed between the ages of 15 and 40, but the cause of the disease is still unknown. Mysteriously, some of the hardest hit countries seem to be those furthest from the equator, leading some people to believe that the disease is linked to a shortage of vitamin D, which is produced from sun exposure. But even accounting for our northern location, this theory doesn't seem to explain why our rate is a whopping 28 percent higher than that of Denmark, the country with the next highest rate.
Cancer as a whole is the leading cause of death among Canadians, and the incidence of the disease is expected to increase in coming years as our population ages. More than 75,000 Canadians are estimated to die of cancer a year. While lung and colorectal cancers account for 40 percent of all cancer deaths, skin cancer is the most commonly diagnosed cancer. In the past two decades, we have managed to decrease the death rates associated with many cancers, including breast, prostate and stomach cancers, but others, such as liver cancer, are on the rise. (Liver cancer is associated with hepatitis, alcohol use, obesity and diabetes.) Though there have been many advances in cancer research in the past several years, Canadians still have a long way to go in the fight against cancer.
While it's not a disease in itself, alcohol leads to a number of dangerous diseases in Canadians, including addiction and several types of cancer, but alcohol can also lead to other accidents and personal injuries. In fact, alcohol can account for eight percent of all deaths among Canadians under the age of 70, and a study from the journal Addiction says that Canadians drink about 50 percent more alcohol than the rest of the world, on average.
Much like cancer, chances are that everyone has been affected by mental illness in some way, whether through association with friends or family, or through their own struggles. According to the Canadian Mental Health Association, 20 percent of Canadians will experience mental illness in their lifetime, and eight percent of adults will experience major depression. Mental illness also leads to suicide, which is one of the leading causes of death among Canadians from adolescence to middle age. Unfortunately, Canada still struggles to properly treat mental illness, as many patients wait months to see a psychiatrist or are forced to pay out of pocket for therapy.
There has been a recent flurry of misinformation warning the public about the safety of vaccines that has gotten health officials worried that we could soon see a rise in previously eradicated diseases. In early 2014, there was an outbreak of the measles in Fraser Valley, B.C., that made hundreds of people sick because of the failure to vaccinate against the disease. Currently, the province of British Columbia is reporting their lowest vaccination rates among kindergarteners in a decade. And it's not just affecting kids. During the 2014 flu season, a poll found that less than four in 10 Canadians received the flu shot, and the primary reason so many neglected to get it was because of a mistrust of vaccines. In the coming years, education about vaccines should be a priority in Canada to keep the next generation free of preventable diseases.
Ginger may not be the first spice you think of to incorporate in your snacks, salads and dinners but it's one of the healthiest on the planet! Here's why:
1. It's healthy for your heart.
Research has shown that ginger may lower cholesterol and help prevent blood clotting, which could, in turn, help prevent blood vessel blockages that can lead to heart attacks or strokes.
A recent study out of Pennsylvania State University found that a meal made with a spice blend that included ginger (along with garlic, rosemary, oregano, cinnamon, cloves, paprika, turmeric and black pepper) reduced levels of triglycerides by 30 percent when compared to an identical non-spiced meal.
2. It helps your tummy!
Ginger has long been associated with relieving nausea and morning sickness, motion sickness, and even menstrual pain, as it's original use was for pain relief. A 2012 study shored up that wisdom, showing that ginger can reduce nausea after chemotherapy when taken as a supplement.
3. It can help you breathe easy.
Ginger tea is a classic remedy purported to ease cough and cold symptoms. And it turns out, there’s some science to its soothing powers when you’re sick. In 2013, research out of Columbia University found that ginger might help asthma patients breathe more easily.
4. It has anti-inflammatory effects.
Osteoarthritis causes joint pain and stiffness, but the anti-inflammatory effects of ginger can help that. In a trial done by the National Centre for Biotechnology Information, participants who took ginger extract had less pain and needed less pain medication than those who didn't.
*Although rare, too much ginger can cause heartburn, diarrhea and irritation of the mouth, according to the University of Maryland. There can also be interactions with medications, such as acetylsalicylic acid.
But most of us can indulge in ginger for its flavour and health benefits. Try it in:
Apple Cran-Curry Salsa
Apricot Almond Energy Bars
Asparagus and Orange Salad With Ginger Dressing
Broiled Tofu With No-Cook Peanut Sauce
This stylish notebook might just be hottest organizing accessory of the year.
Everyone is supposed to have 24 hours in a day but for some us, it feels like there must be a rip in the space-time continuum. How else can you explain being constantly busy but having nothing to show for it? If this sounds familiar, learn how you can make the most of your time with our five fave productivity tips.
1. Write it down
Billed as "the analog solution for a digital age," the Bullet Journal is a diary, to-do list and catch-all for all your random thoughts. Developed by Brooklyn-based designer Ryder Carroll, this trendy organizing method involves writing down quick, memory jogging statements rather than complex entries. Use it to organize your tasks by day and month pages, keep tabs of books you want to read and things you want to buy or create new lists whenever inspiration strikes. An indexing system allows you to quickly find what you're looking for.
2. Plan your time
Sort of like HIIT for your to-do list, the Pomodoro Technique involves working on your tasks for a short, timed cycle of 25 minutes. With no distractions allowed, it’s great way for those with short attention spans to focus. Take a 5-minute break before starting your next 25 minutes of work and, after four of these cycles, you're rewarded with a longer, half-hour break. Sound a bit too structured? Maybe that's why it works—it was voted the most popular productivity technique by the readers of lifehacker.com.
3. Try a tech-savvy solution
The If This Then That app might be the closest you'll ever come to a personal assistant. Got any apps on your phone? Automate their functions by using If This Then That statements, or as IFTTT calls them, “recipes.” For example: get an early morning text when the forecast calls for rain, use it to get coffee going without getting out of bed (using a programmable outlet) or tell the family you're on your way home (with an email triggered by your location app once you've left work).
4. Go KonMari on your clutter
While organizing trendsetter Marie Kondo’s method of minimal living has been criticized for being a bit too twee, an organized, uncluttered home can be key to increased efficiency. "In most cases, things that function well are inherently neat and clean," says Clare Kumar, a professional organizer based in Toronto. It's not hard to see why. Simply owning less makes it easier for you to find what you need and streamlines your decision making (no need to choose between your 6 pairs of jeans, for example), saving you time that can be better spent elsewhere.
5. Let it go
There'll be days you can't get to everything. Your work presentation sits unfinished, the house is a mess and dinner was takeout (again!). Instead of stressing out, try to cut yourself some slack. "Our bodies burn out when stuck in fast-forward," says Carl Honoré, an expert on the topic of slow living. Sometimes the best way to be productive is to take some time out to recharge. So curl up with a good book, take a long bath, or enjoy a glass of wine...guilt free! After all, there's always tomorrow.