Health & Wellness Canada

Types of Fasting
Intermittent Fasting
Intermittent fasting involves cycling between periods of eating and fasting. The 16/8 method is popular, where you fast for 16 hours and eat within an 8-hour window. For example, you might eat from noon to 8 pm and fast from 8 pm to noon the next day. The 14/10 protocol follows a similar pattern, with a 14-hour fast and a 10-hour eating window. Other variations include alternate day fasting, where you fast every other day, and the 5:2 diet, which involves eating normally for five days and restricting calories to 500-600 on two non-consecutive days. …

What is CBD?

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Understand that while genetic high cholesterol, or familial hypercholesterolemia (FH), cannot be completely reversed, it can be effectively managed through a combination of lifestyle changes and medical treatments. Work closely with your doctor to develop a personalized plan that includes dietary modifications, regular exercise, and cholesterol-lowering medications like statins or PCSK9 inhibitors. Commit to making sustainable, long-term changes to your lifestyle…

Shift your mindset to embrace sustainable, gradual changes rather than pursuing drastic overhauls that are harder to maintain. Start by assessing your current eating patterns with a personalized nutrition approach, identifying specific areas for improvement like increasing vegetable intake or reducing late-night snacking. Break down your larger goals into small, achievable steps you can implement consistently, such as swapping sugary drinks for water or adding a serving of greens to each meal. Be patient and compassionate …

Refuel with a balanced post-workout snack containing protein and carbohydrates within 30-60 minutes of exercise to kickstart muscle repair and glycogen replenishment. Engage in low-intensity active recovery exercises like walking, swimming, or yoga to promote blood flow, reduce muscle soreness, and accelerate recovery between intense workouts. Prioritize 7-9 hours of quality sleep each night to optimize hormone balance, mental recovery, and muscle regeneration. Manage stress through relaxation techniques such as deep breathing, meditation, or …

Sleep disorders and mental health are intimately intertwined, with disturbances in sleep often serving as both a symptom and potential trigger for various psychiatric conditions. From the pervasive daytime fatigue of insomnia to the fragmenting nightmares of PTSD, disrupted sleep can profoundly impact an individual’s cognitive function, emotional regulation, and overall quality of life. Alarmingly, research suggests that up to 40% of Canadians experience symptoms of insomnia, while other sleep disorders such as sleep apnea, restless leg syndrome, and circadian rhythm disorders are also prevalent. As we delve into the complex …

Embrace the remarkable benefits of strength training during pregnancy. Engaging in resistance exercises helps maintain a healthy weight, reduces backaches, and boosts energy levels, preparing your body for labor and postpartum recovery. COVID-19 and pregnancy concerns may have you questioning the safety of exercise, but with proper precautions, strength training is a vital part of prenatal care. Consult your healthcare provider to develop a personalized routine that focuses on low-impact moves, proper form, and controlled …

Gradually adjust your sleep schedule by going to bed and waking up 10-15 minutes earlier each day in the week leading up to the time change. Create a sleep-conducive environment by keeping your bedroom dark, quiet, and cool, and avoid screens for at least an hour before bed. Maintain a consistent sleep routine, even on weekends, to regulate your body’s internal clock and minimize the health impacts of daylight savings. Prioritize healthy habits like regular exercise, balanced meals, and stress management techniques …

Discover the hidden gems of the versatile jackfruit, a tropical powerhouse packed with nutrients and culinary potential. From the fleshy bulbs to the crunchy seeds, every part of this giant fruit offers a unique flavor and texture to elevate your dishes. Explore the tender young jackfruit, perfect for savory curries and plant-based pulled “pork,” or indulge in the sweet, juicy ripened fruit that bursts with tropical goodness. Unlock the secrets of this sustainable superfood and embark on a delicious journey through its edible wonders.

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Health literacy is a critical skill that empowers individuals to make informed decisions about their well-being, navigate complex healthcare systems, and ultimately lead healthier lives. By understanding how to access, interpret, and apply health information, people can take proactive steps to prevent chronic diseases, manage existing conditions effectively, and advocate for their own health needs. In an increasingly digital world where misinformation runs rampant, cultivating strong health literacy has never been more vital. From making sense of nutrition labels to evaluating treatment options, this fundamental competency enables us to …