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A lot of factors play a role in staying healthy. In turn, good health can decrease your risk of developing certain diseases or conditions. These include heart disease, stroke, some cancers, and injuries. Learn what you can do to maintain your and your family’s health.

Eat healthy.

What you eat is closely linked to your health. Balanced nutrition has many benefits. By making healthier food choices, you can prevent or treat some conditions. These include heart disease, stroke, and diabetes. A healthy diet can help you lose weight and lower your cholesterol, as well. Get regular exercise.

Exercise can help prevent heart disease, stroke, diabetes, and colon cancer. It can also help treat depression, osteoporosis, and high blood pressure. You’ll feel better and keep your weight under control if you exercise regularly.  To achieve health benefits, adults aged 18-64 years should get at least 150 minutes of physical activity per week, in bouts of 10 minutes or more. Remember, any amount of exercise is better than none.

Lose weight if you’re overweight.

Many Canadians are overweight. Carrying too much weight increases your risk for several health conditions. These include:

• High blood pressure
• High cholesterol
• Diabetes
• Heart disease
• Stroke
• Some cancers
• Gallbladder disease

Being overweight also can lead to weight-related injuries. A common problem is arthritis in the weight-bearing joints, such as your spine, hips, or knees. There are several things you can try to help you lose weight and keep it off.

Protect your skin

Sun exposure is linked to skin cancer. This is the most common type of cancer in Canada. It’s best to limit your time spent in the sun.  Be sure to wear protective clothing and hats when you are outside. Use sunscreen year-round on exposed skin, like your face and hands.  It protects your skin and will help prevent skin cancer. Make sure you use sunscreen year-round on exposed skin (such as your face and hands). Choose a broad-spectrum sunscreen with at least an SPF 30 and one that blocks both UVA and UVB light.  Do not sunbathe or use tanning booths.

Practice safe sex.

Safe sex is good for your emotional and physical health.  The safest sex is between 2 people who are only having sex with each other. Use protection to prevent sexually transmitted infections (STIs). Condoms are the most effective form of prevention. Contact your healthcare provider if you need to be tested for STIs.

Don’t smoke or use tobacco.

Smoking and tobacco are harmful habits. They can cause heart disease and mouth, throat, or lung cancer. They also are leading factors of emphysema and chronic obstructive pulmonary disease (COPD). The sooner you quit, the better.

Limit how much alcohol you drink.

This means no more than 2 drinks per week according to Canada’s Guidance on Alcohol and Health.

Too much alcohol can damage the liver and contribute to some cancers, such as throat and liver cancer. Alcohol also contributes to deaths from car wrecks, murders, and suicides.

Things to consider

In addition to the factors listed above, you should make time for whole body health. Visit your healthcare provider for regular checkups. This includes your primary healthcare provider as well as your dentist and eye doctor.  Preventive care can detect disease or prevent illness before they start. This includes certain healthcare provider visits and screenings.

You need to make time for breast health.  Breast cancer is one of the most common causes of death for women. Talk to your healthcare provider about when you should start getting mammograms. You may need to start screening early if you have risk factors, such as family history. One way to detect breast cancer is to do a monthly self-exam.

Talk to your healthcare provider about regular cervical cancer screening.  Recommendations may vary by province.

Adults should contact their healthcare provider about being checked for colorectal cancer starting at age 50. Depending on your risk factors and family medical history, your healthcare provider may want to check for other types of cancer.

Keep a list of current medicines you take. You also should stay up to date on shots, including getting an annual flu shot. Adults need a Td booster every 10 years. Your healthcare provider may substitute it with Tdap. This also protects against whooping cough (pertussis). People who are pregnant need the Tdap vaccine. People who are in close contact with babies should get it as well.