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Physical Wellness Tips

Physical health depends on many factors like having a balanced diet, getting enough exercise, drinking enough water, and more.

Will be updated more

Food/Diet

Generally, it is important to have a balanced diet, with a predominance of plant-based products, followed by carbohydrates and meat products.

Dietary recommendations vary by individual, and you should see a trained medical professional. ie. family doctor, before making any major changes to your diet for a prolonged period of time

See the updated Canada Food Guide for proper information:

Tips:

Water

Standard recommended amount: 8 glasses a day, or about 2.2litres

Though this is very variable to change based on factors like age, gender, metabolic rate, exercise level, and more.

The 8 glasses a day rule is now coming under scientific criticism by various sources: https://www.drinkhydrant.com/blogs/news/how-much-water-should-you-drink

Tips:

Drink when you're thirsty, the body specifically evolved to let you know when you need to drink water. Not drinking enough water is bad, and so is drinking too much water (though such cases are rare)
Keep a bottle of water handy
Remember that fluid intake also includes the water you get from food, specifically from fruits and vegetables , which tend to have high water content
Try to avoid drinking carbonated beverages when possible, as the carbonic acid (H2CO3) in soda and other fizzy drinks, including some mineral waters, dissolves your teeth enamel and contributes to tooth decay.

Sleep

Generally 8-10 hours is recommended.

This is the most underrated one apparently - a lot of teenagers have insomnia and sleeping problems

Tips:

Definitions: Circadian rhythm: biological cycle occurring roughly every 24 hours, in response to light levels. a day-night cycle commonly associated with sleeping patterns.

Try to sleep and wake at consistent times (even on the weekend)
Don't use (electronic) devices at least 1 hour before you go to sleep because the radiation reacts with your circadian rhythms. Reduce blue light exposure in the evening
Reduce caffeine consumption (if any) in the evening/late afternoon, as the chemical can stay in your blood for up to 8 hours and interfere with sleep
Try not to eat a heavy meal late in the evening
Though naps of under 30 minutes during the day can help brain function among other things, longer naps can interfere with your circadian rhythms
Increase exposure to bright lights (ideally natural light, sunlight) during the day
Your diet can have an effect on what you sleep
Reduce noise and light levels in your bedroom. In addition, reducing excess clutter may help you to sleep better, as well as setting bedroom temperature controls
Meditation and mind calming techniques in the evening may help you sleep better
If no natural tips work, you may need to speak to your family doctor and get prescribed melatonin (a hormone responsible for sleep) supplements

Source: https://www.healthline.com/nutrition/17-tips-to-sleep-better

Exercise

General amount is about 150 minutes of moderate exercise weekly (30mins daily), 75 minutes if its vigorous exercise

Sources: https://www.cdc.gov/physicalactivity/basics/adults/index.htm

Screen Time

Though a standard recommendation for kids and teenagers is less than two hours a day, this is becoming increasingly impractical, both with the increased presence of technology in life, as well as the recent covid pandemic.

Avoid Unsafe/Dangerous Practices

Use common sense, people. Also don't give in to peer pressure.

These unsafe practices in question include:

Drinking (Alcohol)
Smoking/vaping
Drugs (of any sort)
Other unsafe practices

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