York Health Services

Page Title

York Health Services
"Better Health In The Palm Of Your Hands."

143 Cow Bay Road
Unit A
Eastern Passage
Nova Scotia

(902) 293-5657

HEALTH TIPS

Are you drinking enough water?

75% of North Americans are chronically dehydrated.
(This likely applies to ½ the world’s population)

In 37% of us, the thirst mechanism is so
weak that it is mistaken for hunger.

Even MILD dehydration will slow down
one’s metabolism by as much as 3%.

One glass of water will shut down midnight
hunger pangs for almost 100% of the dieters
studied in a University of Washington study.

Lack of water, the #1 trigger of daytime fatigue.

Preliminary research indicates that 8-10 glasses
of water a day could significantly ease back
and joint pain for up to 80% of sufferers.

A mere 2% drop in body water can trigger
fuzzy short-term memory, trouble with basic
math, and difficulty focusing on the
computer screen or on a printed page.

Drinking 5 glasses of water daily decreases the risk of colon cancer by
45%, plus it can slash the risk of breast cancer by 79%; and one is 50% less
likely to develop bladder cancer.

ARE YOU DRINKING THE AMOUNT OF WATER YOU SHOULD
DRINK EVERYDAY???

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Are you getting enough sleep?

10 reasons to get to bed earlier:

1. Sleep is essential for a good functioning of the brain and of the whole body. Rest adjusts the body temperature and
assures a good functioning of the nervous system.

2. The lack of sleep causes you to be moody, impatient and absent minded. You’ll find it difficult to focus and you’ll
lose your sense of humor. You won’t be pleasant company for your friends, family and colleagues.

3. According to a report of the Sleep Research Center from
the British Loughborough University and cited by Divine.ca,
every hour of sleep lost below eight consecutive hours
represents the loss of approximately one point on a person’s IQ.
So imagine after a whole workweek of sleeping poorly!
That’s why you are told to get enough sleep before an
interview or exam!

4. Lack of sleep can cause you to have trouble focusing on
tasks, remembering things, and making rational decisions.
Think of how this could impede your productivity at work.

5. Not getting enough sleep could affect the way your
body processes food, even leading to unnecessary weight gain.

6. Research has shown that getting enough sleep can have an
influence on your longevity, even more than having healthy
eating habits, exercising enough, or heredity.

7. Sleep deprivation can affect your immune system, making it weaker, and leaving you more prone to illness and
viruses.

8. Always being tired can cause you to be more nervous, even anxious, due to how much more difficulty you’ll have
dealing with the stresses of day-to-day life.

9. Ever heard of "beauty sleep"? There’s a reason it’s called that: night time is when your skin cells and hair renew
themselves.

10. A significant lack of sleep can have similar effects as alcohol, and cause you to have delayed reactions to different
stimuli. Imagine how dangerous that can be when driving, working out, or any other activity that requires focus and
coordination.

If you consistently have problems falling asleep, constantly wake up in the middle of the night, or always feel tired,
consult your doctor: you may have a serious sleeping disorder.

Sleeping is essential. But not everyone needs the same number of hours of sleep to feel re-energized. The easiest way
to figure out how much you need is to go to bed at a reasonable time, and see how long you sleep without being woken
up by any outside sources (alarm clock, partner, child, light, etc.).

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Big Picture Strategies for Eating Healthy:

Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that
is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this
depends on your age, sex, height, weight, and physical activity.

Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—
especially vegetables, whole grains, or fruits—that you don't normally eat.

Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in
restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order super-sized anything.

Eat plenty of fruits, vegetables, grains, and legumes—foods high
in complex carbohydrates, fiber, vitamins, and minerals,
low in fat, and free of cholesterol. Try to get fresh,
local produce

Drink more water. Our bodies are about 75% water. It is a
vital part of a healthy diet. Water helps flush our systems,
especially the kidneys and bladder, of waste products and
toxins. A majority of people go through life dehydrated.

Limit sugary foods, salt, and refined-grain products.   Sugar is
added to a vast array of foods. In a year, just one daily
12-ounce can of soda (160 calories) can increase your
weight by 16 pounds.

Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases.
Adding regular physical activity and exercise will make any healthy eating plan work even better.

One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or
food fact at a time.


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Some Good Reasons to Exercise:

To feel better- Exercise is addicting, because it improves your mood and the way you feel about yourself. Researchers
have also found that exercise is likely to reduce depression, anxiety and stress.

To reduce your risk of heart disease and stroke- Daily physical activity can help prevent heart disease and stroke by
strengthening your heart muscle, lowing your blood pressure, raising your high-density lipoprotein (HDL) (good
cholesterol) and lowing your low-density lipoprotein (LDL) (bad cholesterol), improving blood flow, and increasing
your heart’s working capacity.

To lower your blood pressure- Regular physical exercise can reduce blood
pressure in those with hypertension. Physical activity can also reduce body
weight and body fat which contributes to high blood pressure.

To prevent type II diabetes- By reducing body fat percentages, exercise
can help prevent and control adult-onset diabetes.

To prevent osteoporosis- Weight-bearing exercise promotes bone formation
and may prevent many forms of bone loss associated with aging
(especially in women).

To prevent obesity- Exercise helps reduce body fat by building muscle mass,
burning calories, and improving metabolism. When physical activity is
combined with proper nutrition, it can help control weight and prevent obesity,
a major risk factor for many diseases.

To reduce lower back pain- By increasing strength and endurance and improving flexibility and posture, regular
exercise helps prevent back pain.


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