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Health and wellness can be confusing.
With an overwhelming amount of information for the everyday person to sift through, combined with influencers and sales pitches, the situation only becomes more complicated.
How do we get to the truth? How do we know what to incorporate into your life in an easy, practical way? Well, let’s look at common denominators. The following principles are what I believe to be the commonalities that make up the bulk of a healthy lifetyle:
Eat enough to support your life, and consume enough protein.
Sleep well.
Exercise.
Foster your relationships.
"You know, since getting educated and beginning to think critically about nutrition, I realize there is a small niche of causality among a sea of marketing and money" -Chris Trejbal, CNP
Below are some excellent free resources to help you improve your health. However, if you would like to work with someone to enhance your nutrition and physical fitness specifically, see my services here. Also, before making any changes to your health, please consult your physician or primary care practitioner. Chris Trejbal, CNP, does not receive funding any of the below resources.
Eat Enough To Support Your Life, and Consume Enough Protein
Eat Enough To Support Your Life, and Consume Enough Protein
Many of us lead busy lives, so we don’t always prioritize nutrition. However, food is crucial! We eat to provide us with energy and the building blocks to support our bodily processes. Nevertheless, nutrition can be very confusing. Start by referring to Canada’s Food Guide plate.
Use this resource to assess your nutrition status. Download a free app called Cronometer (or visit their website) to track your intake for a few days by entering your basic information (age, height, weight, activity level). This tool offers a comprehensive analysis, including vitamins, minerals, proteins, carbs, and fats.
Lastly, why emphasize protein? Protein has often received criticism over the years, but it’s crucial, particularly because muscle mass declines with age. A good starting point is consuming 1.6g/kg of body weight from plant, animal, or mixed protein sources.
Sleep Well
Sleep Well
Prioritizing quality sleep is essential not only for your daily well-being but for virtually every facet of your health. Sleep is fundamental, and we're increasingly recognizing its profound impact beyond daily energy levels. Poor sleep is now linked to an elevated risk of neurological disorders, cardiovascular diseases, type 2 diabetes, and more.
Sleep tips from Dr. Matthew Walker, a well-known sleep researcher
Exercise
Exercise
Exercise is extremely important for general health, especially as we get older. And no, we don’t need a full gym to start exercising. Start here first by knowing the Canadian physical activity guidelines.
Canada’s physical activity guidelines- CSEP
Below are free exercise resources:
Bodyweight fitness with Jerry Teixeira
Lebe Stark- Kettlebell Fitness
Foster Your Relationships
Foster Your Relationships
The quality of our relationship with others, including friends, family, co-workers, and yourself, should not be overlooked when considering good health. Our relationships can majorly impact mental, emotional, and physical well-being.
What does a healthy relationship look like?
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