Health Tips for Travellers

Travelling in Canada

Each year, over one million visitors come to Canada to explore this vast land. From cosmopolitan cities to majestic mountain ranges, Canada’s landscape is as diverse as its people. Travel, whether abroad or in one’s own country, is a richly rewarding experience, but there are always potential health risks. Visitors who travel to Canada are wise to consider a number of health tips before embarking on their journey.

The Great Outdoors

For the outdoor enthusiast, Canada is a veritable playground. Home to countless lakes and forests, Canada is the ideal destination for adventure seekers. To ensure that illness does not spoil your vacation, be aware of the environmental factors. The weather in Canada can vary greatly from province to province, thereby necessitating that you pack weather-appropriate clothing. To ensure that you are prepared for Canada’s extremes in climate, be sure to research the area that you will be visiting. Failing to dress accordingly may result in your health being compromised. In the summer months, be sure to protect yourself from a variety of bugs with insect repellant. Most of them are a mere annoyance, but a bite from an infected mosquito can have potentially dangerous effects.

Air Quality & Sunshine

Canada’s urban centers offer some of the finest cultural events in North America, and much like all large cities throughout the world, Canadian cities can be subject to periodic reduced air quality due to traffic and industry. For those travellers who are prone to respiratory problems, it is smart to equip yourself with any necessary medications before leaving home. In addition, seasonal allergens, such as pollen and ragweed are prevalent in most Canadian cities and can inhibit your ability to enjoy the outdoors. During the summertime, Canadian cities offer an impressive lineup of festivals and other special events, but you can be easily deprived of their enjoyment if you do not protect yourself from the sun. The UV index in the summer months can be very high and travellers can experience the ill effects of over-exposure to the sun’s rays.

Medical Emergencies

Health tips are helpful but they do not guarantee that you will stay in optimal good health while travelling. The best way to safeguard yourself from costly medical bills is to have valid health insurance. If you are a visitor to Canada from another country, sickness can leave you with a heavy financial burden. Before leaving your own country, be sure to purchase health insurance that will cover you in the event of a medical emergency.

Provincial Coverage?

If you are a resident of Canada and are visiting another province, be aware that your provincial health plan will not cover all medical expenses incurred out of province. For example, citizens of Ontario will find that OHIP does not provide for ambulance costs and accidental dental expenses incurred in another province. A little research will inform you of the omissions in your provincial health coverage. If you do not feel that your provincial health care is adequate, it may be wise to purchase supplemental health insurance before your trip.

There is much beauty to explore and experience in Canada, so make sure that you enjoy your trip to the utmost by safeguarding your health!

Top 10 Health Tips

We are continually bombarded with tips and suggestions on how to live a healthier life. Many of us then end up doing nothing due to feeling overwhelmed to make a change! Below are 10 simple and some not quite traditional tips to start improving your health and well being.

1. Preparation:
Preparation might not seem like a traditional health tip, but it really is the foundation on which to build good habits, which then determine your results. Grab a notebook and start “predicting your future” by creating a plan of action which involves all areas of your life. Think about which parts of your life are not working and jot down practical strategies to move you closer to your goals.

For example, exercise three times per week, eat 5+ fruit and vegetables each day (write out what foods and when) and Manage my stress levels by reading for one hour each day.

This tip is all about making sure you know exactly what you need to do to achieve what you goals.

2. Accountability
Whenever we start a new habit or routine, it can take a push to get started. I dislike using the words willpower and motivation because they are such fickle emotions that can fluctuate on a day to day basis. We don’t need willpower to brush our teeth each morning, nor should we for doing healthy habits!

It’s important to clarify your goals first with a plan of action and then get into it. I recommended seeking a professional to help you formulate a plan of action and keep you accountable. This really helps, especially until habit takes over.

3. Avoid “Diets”
Who hasn’t heard of the cabbage soup diet or themselves tried some wacky diet that eliminated 90% of your usual foods! Dieting or going on some food plan that deviates dramatically from your usual eating habits will just set you up for failure. Yes, in the short term you may lose a few kilos. But I guarantee in a few weeks after stopping your “diet” you gain back all, if not more weight than before. The fact is “diets” are not pleasurable or convenient, therefore they are not sustainable. We really do know what “good” foods are but due to lack of time and knowledge on how to prepare some foods, we take shortcuts. Aim to start introducing more “good” foods into your diet.

4. Eat right
In conjunction with tip 3, it is important to fuel your body with the right nutrients. Aim to have a big hearty breakfast of protein, a small serve of carbohydrates and some fat. Example; 2 eggs, wholegrain toast and 2 small scoops of avocado. This type of breakfast will sustain you through the morning. Eat every 3-4 hours or as suits your body. Some people prefer high protein diets as this helps make them feel more energetic and some desire lighter meals. Talk to a professional for extra help.

5. Cardio Exercise
No healthy plan of action is without exercise! Exercise is so important to living a life full of energy, aging better and being healthier. It can affect all areas of your life, including your stress levels, sleep patterns and digestion. Experiment with various forms of exercise to see what suits you. Aim to do some form of cardio each day, resistance training and flexibility exercises a few times per week (stretches or yoga) so you can create a healthier body.

6. Sleep
As most of us lead extremely busy lives, it is often sleep that gets sacrificed so we can cram more in to our day. Reduced quantity and quality of sleep can lead to a suppressed immune system and make you more prone to grogginess, illness and increased stress. Most adults need between 6-8 hours of quality sleep per night. You judge which amount leaves you feeling alert and vibrant the next morning. Make sleep a priority by allowing yourself time to unwind at the end of each night in a way that suits you.

7. Digestion
Digestion is really the cornerstone of good health. If you don’t have good digestion, then your body cannot absorb the nutrients from your food. A healthy bowel can prevent illnesses and contribute to feeling and looking healthier. If you are experiencing constipation, you may get headaches and even muscle and joint pain. Your digestive system communicates with other parts of your body and impacts significantly on your overall health. If you feel you are clogged up, start increasing fiber in your diet gradually. Consume 1.5-2 Liters of water a day to help move things along and start looking at areas of your life that are contributing to an unhappy bowel. Stress, eating when distracted, certain foods and lack of exercise can all be culprits.

8. Stress
Stress in general can be healthy for us as it pushes us to keep moving forward and achieving our goals in life. Continual stress on the other hand can cause anxiety, headaches, insomnia and fatigue when left to run rampant. Stress can surface in a multiple of ways; snapping at your partner, waking at 3am every night, feeling tired after 8 hours sleep, feeling down or just plain “blah”.

I’m not going to suggest soaking in a bubble bath or nipping off for a massage to stop your stress as these are not long term fixes. The solution lies with examining your lifestyle and assessing what areas of your life are feeling out of control. Our happiness in life is in direct proportion to the amount of control we feel we have over our lives. If you are stressing about feeling overweight, then do something about it! If a relationship is leaving you drained and unhappy, then you need to make a drastic decision for your long-term health. Stress management is a continual process of managing your lifestyle so you feel a sense of control.

9. Relationships
More and more studies are showing that for us humans to be healthy and happy, we need to build strong support networks and relationships. Having friends is good for our health! Make time each day to connect to your partner, kids and/or friends. As woman we actually release endorphins (happy hormones) from having a good gossip.

10. Action & perseverance
Being armed with great tips and techniques are all well and good, but unless you actually do what you learn and do it consistently, then you are no different that if you didn’t know this stuff in the first place!

Six Fitness and Health Tips That Will Definitely Make You Lose Weight

Fitness and health is a major concern of many people nowadays. Proper fitness and health is not that easy to achieve, especially for overweight individuals. In television, radio, and print ads, there are lots of health and slimming products and programs that promise an almost instant loss of excess fats. The truth is, there is no magic pill that can make any person lose a big amount of excess weight overnight. If you are tempted to try any of these weight loss products and programs, you should consult your doctor first before you actually try them.

If you really want to lose weight and be healthy, you can follow my fitness and health tips. My tips do not involve taking slimming products. Following my health and fitness tips can give you long lasting results.

Fitness and Health Tips

Walk – If you are not fond of walking, you better start liking it now. Walk a few yards every day. After several days, try to take longer walks.

Drink water – A lot of people choose carbonated drinks over water when they are thirsty. That is definitely wrong. Carbonated drinks contain too much sugar and they actually make a person even thirstier. Water, on the other hand, really quenches thirst. It is also a very good detoxifier. It flushes toxins brought by pollution and unhealthy eating habits.

Lessen your coffee intake – Two to three cups of coffee a day is okay. Anything more than that is not. Coffee is diuretic and taking too much coffee could result to dehydration. To help lessen your coffee intake, especially in the morning, take a few sips of water before drinking coffee. Doing that does not only make you take fewer cups of coffee. It also helps replenish the water lost when you perspire and respire while sleeping.

Eat healthy meals – Breakfast is said to be the most important meal of the day, so be sure not to skip breakfast. Stay away from sausages, bacons, eggs, and white bread. Instead, take cereals, wholegrain bread, and fresh fruits. For lunch and dinner, you can have fish or chicken fillet, tuna sandwich, fresh vegetables salad, yogurt, non-fat milk or soy milk, and any other healthy kinds of food. Just remember to eat very light meal for dinner.

Balance your carbohydrates and protein intake – Some people take pure carbohydrates diet while some take pure protein diet. A balanced intake of both carbohydrates and protein is better if you want to achieve proper fitness and health. Both protein and carbohydrates are important for a human being to function well. Always remember to eat small portions only.

Lessen your alcohol intake – If you can totally stop taking alcoholic drinks, do it. If you cannot do that, just be sure to lessen your alcohol intake. Alcoholic drinks replace the much needed water in our system.

Maybe now you are thinking that these tips are easy to follow and losing weight and being fit is not really that hard. That is correct. If you follow my fitness and health tips religiously, you will surely lose weight and you will have a much healthier body.