Labour Day marks the unofficial end of summer. Children will soon be returning to their school routines, as will their parents.
As we enter the last few months of the year, it’s a good time to reflect on your health successes and recommit to your goals.
Here are a few articles to help inspire you:
Healthy Choices Become Healthy Habits
Want Better Health? Get Back to the Basics
It’s Easy to Be More Active
From our family at Huron Church Chiropractic, we wish you a happy and healthy Labour Day weekend.
It’s a special day for Canadians and Canada as we come together to celebrate Canada’s 150th birthday!
How you are celebrating? Whether you’re a die-hard patriot or use this holiday as relaxing downtime away from work; there are so many fun activities happening in Windsor – Essex.
Here are a few fun suggestions for a fun and active Canada Day:
- Parades – there are several family-friendly parades and activities happening in Windsor and Essex County communities. Check out the local community calendar in your municipality.
- Explore – visit a community you haven’t been to in a while. Rediscover their parks, beaches and green spaces.
- Prepare a fresh summer meal – check out a local farmer’s market and challenge your family to prepare and enjoy a “local-only” meal.
- Create a summer bucket list – involve your family to create a list of all the fun things you plan on doing together this summer.
From all of us at Huron Church Chiropractic and Family Wellness Centre, we wish you a fun and active Canada Day. Enjoy!
Saturday, June 3rd is National Health and Fitness Day in Canada: What a great opportunity to get your family active and take stock of your overall wellness!
Good health is more than just eating right; it’s about general wellbeing. Here are some suggestions to commemorate National Health and Fitness Day:
- Plan some outdoor activities with the family
- Enjoy quality down time together; keep the electronic devices away and have some real conversations
- Prepare healthy meals together
- Start a discussion with your family on how you can all be more active, healthier and happier
Family Day is a relatively new holiday in Ontario. While many of us are grateful to have this day off, we may not have any traditions established with our families, and we know that traditions are very important to create a positive family culture.
We’d like to recommend initiating happy and healthy Family Day traditions.
- Disconnect to reconnect – Request that your family completely disconnect from all the distracting electronic devices on Family Day to help keep the focus on what’s important – your family; the people right in front of you.
- Choose an activity – Explore Windsor – Essex together, choosing a healthy activity to do every year. Take a hike on the Greenway, explore the Windsor Riverfront Sculpture Park, visit Point Pelee or check out a local museum.
- Plan and prepare a healthy meal together – Children learn from example, and a healthy meal is a great way to demonstrate the importance of good health.
- Play games – Break out the traditional board or card games and enjoy quality time with the ones you love.
Family and good health are the two most important aspects of a good life. Creating great memories with a healthy focus is the perfect way to spend Family Day.
Have any other suggestions for Family Day activities? Please leave a comment below.
Maintaining a good level of Vitamin D is important for bone health and helps to prevent osteoporosis. Vitamin D is also thought to help with the body’s immune system, fight certain cancers and help prevent disease; such as heart disease and diabetes.
Your body naturally produces Vitamin D through exposure to sunlight. During the long winter months, this can be a challenge for most Canadians. The cold weather keeps many of inside, and when out, we are usually quite bundled up.
It’s a good idea to add foods to your diet throughout the winter to help maintain your Vitamin D levels. Foods that contain Vitamin D include:
- Egg yolks
- Fatty fish such as tuna and salmon
- Beef liver
- Maitake mushrooms and portabella mushrooms grown with exposure to ultraviolet light
- Beverages and foods that are fortified with Vitamin D, such as milk, plant-based milk, orange juice and cereals
As with all food choices, it’s important to read the labels.
How much Vitamin D do you need?
According to the Institute of Medicine, here are the recommended levels by age:
- Infants age 0 to 6 months: adequate intake, 400 IU/day; maximum safe upper level of intake, 1,000 IU/day
- Infants age 6 to 12 months: adequate intake, 400 IU/day; maximum safe upper level of intake, 1,500 IU/day
- Age 1-3 years: adequate intake, 600 IU/day; maximum safe upper level of intake, 2,500 IU/day
- Age 4-8 years: adequate intake, 600 IU/day; maximum safe upper level of intake, 3,000 IU/day
- Age 9-70: adequate intake, 600 IU/day; maximum safe upper level of intake, 4,000 IU/day
- Age 71+ years: adequate intake, 800 IU/day; maximum safe upper level of intake, 4,000 IU/day
Keep in mind that too much of anything can be harmful; excess Vitamin D can result in kidney stones and calcium build-up in the heart, lungs, blood vessels and other soft tissues.
If you’re concerned about your Vitamin D, speak to your family doctor.
Is your business ready to move toward a happier and healthier workplace? What is workplace wellness?
Workplace wellness is the promotion of practices which support healthy behavior and wellness in the workplace.
Creating a wellness plan in a business does not have to be an expensive endeavor, nor does it have to be a company policy (although it is recommended). Improved health in the workplace can be initiated by an employee, management or the business ownership.
Whether you are a business owner or an employee; everyone benefits from a healthier workplace. Employees who participate in workplace wellness plans:
- Take less sick time off work
- Have higher rates of productivity
- Are happier in general
- Enjoy an improved work-life balance
A good place to start is by addressing current health issues within your workplace. Do most employees have a sedentary job? Are there healthy snack or food options on hand? Is it a stressful work environment? Is worker safety an problem?
Understanding and addressing the most common issues first will encourage participation and continued growth of a workplace wellness plan.
There are many resources available to business owners and employees who are looking for a healthier workplace. A great place to start is by visiting this website, where you can find great ideas for improved wellness in your workplace, develop SMART goals and find support. Good luck!