Physical Activity
Healthy Eating
Staying physically active is key for our health. Research shows that our brains can continue to make new connections throughout our lifetime. Physical activity helps optimize brain health and physical wellness at any age.
Current recommendations are for 150 minutes of physical activity per week (for example, 30 minutes 5 days a week). The good news is you just have to move, and any kind of activity is good for our health!
Here are some ideas:
- Get out for a walk with a friend or colleague.
- Take the stairs more often at home or at work.
- Get up in between commercials when watching television.
- Use an exercise bike when watching the news or ride outside.
- Visit The Fountain of Health - Physical Activity.
Healthy eating promotes wellness, and prevents disease. Balancing food with your activity level is a simple way to improve healthy eating. Eat regular meals that balance calories in with calories out.
Eating minimally processed food and plant-based foods can help prevent or reverse lifestyle-related chronic disease. The healthiest food choices include: vegetables, fruits, whole grains, legumes, nuts and seeds.
Here are some ideas:
- Check out Canada’s Food Guide Reading these guidelines is a good place to start to increase your food awareness.
- Add in one more fruit or vegetable a day Simply adding more colourful fruits and vegetables to your diet will move you in the right direction!.
- Add more water to your day Keep a drinking bottle near to sip water through the day. It makes a big difference!
- Try a mindful eating exercise Eat slowly, without any distractions. Pay attention to how the food tastes and feels in your mouth
What is good for your heart is also good for your head! Did You Know?
- Omega-3 fatty acids (cold-water fish) can enhance learning and memory
- Folic acid (in spinach and orange juice) is essential for proper brain function
Healthy eating is not only about the foods you eat. It is also how you relate to your food. Being mindful of how, why, when and where you eat will improve how you relate to your food. Below are steps to set you on the right path.
10 Steps to a Healthy Diet:
- Make natural or minimally processed foods the basis of your diet: eat more vegetables, fruits, whole grains, legumes, nuts and seeds.
- Eat regular meals in appropriate environments and eat with others. Avoid snacking or treating a meal as a snack
- Plan your time to make food and eating important in your life – it’s for your well-being and longevity
- Develop, practice, and share cooking skills with others
- Shop where you can get a variety of natural foods
- Away from home, prefer places that serve freshly-made food
- Use oils, fats, sugar, and salt in small amounts
- Limit consumption of processed foods and drinks
- Be wary of food marketing
- Avoid ultra-processed foods
You can start at any time to make one small change to create healthier food habits.
Want to learn even more?
Explore The Fountain of Health. We offer training, tools and resources for individuals, organizations and clinicians.
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