9 healthy habits for life in Canada
One reason many people migrate is for a better life for themselves and their family. Whether the move is forced or voluntary, my experience and observation has been that immigrants usually arrive with a specific mindset. The determination to find work opportunities. Motivation to push through the challenges and setbacks. Willingness to collaborate and build relationships in order to realize their idea of a better life.
Perhaps this mindset is a survival instinct because of past experiences. Maybe it develops as a response to the specific and numerous challenges facing a new immigrant. Either way, this mindset will help immigrants successfully settle into the Canadian way of life.
According to Statistics Canada, immigrants also arrive with good health. Their research, in the National Population Health Survey, indicates immigrant health is generally better compared to Canadian-born, but tends to decline as years in Canada increase.
There are no reasons given for this health decline over time so we can only assume. Maybe it’s the average North American diet, which tends to be rich in red meat, processed and artificially sweetened foods, and salt. It could be due to the stress of relocating, the pressures of building a new life and dealing with the ongoing challenges of living as an immigrant in a different culture. Maybe it is all of the above.
We have an opportunity to change the statistics. What we know to be true is that when we eat, think and move well, we feel better and we do better. Here are nine habits for vitality to enjoy a long life in Canada.
Nutritional habits for a healthy life in Canada
Nutrition is the first step to becoming healthy and maintaining optimal health. The cleaner the food you eat (your fuel) the more efficient and long lasting your body (your engine).
- Eat whole foods, mostly plants. Most of us are 80-90 per cent nutrient deficient. Living, fresh food will give you all the basic nutrients, vitamins and minerals you need for optimal health. (Read Canadian Immigrant‘s “Wordly Wellness” overview of natural foods’ health benefits.) Where possible, buy organic produce because non-organic contains up to 95 per cent more pesticides and herbicides, which are toxic to your health. (You will save on medical bills later). To see which foods are the most and least contaminated see the Environmental Working Group’s annual Shopper’s Guide to Pesticides in Produce. The next best to organic is local produce so buy from your community farmers and suppliers.
- Avoid consuming processed, packaged foods that are high in sugar, salt and unhealthy fats. These inflammatory foods will deplete your energy levels, increase your toxic load and result in weight gain. On a diet of junk food, you are more likely to feel tired, stressed, irritable and have trouble thinking clearly. You will also accelerate ageing and increase your risk for degenerative disease and chronic illness.
- Get your carbohydrates from organic fruits and vegetables. These will provide clean fuel for energy and plenty of fibre so your body can easily digest these.
- If you eat animal protein, eat only occasionally and in small quantities. Try choosing meat from organic, grass-fed cows and free-range chickens. If you eat fish, buy sustainable and wild-caught, such as salmon, sardines, Atlantic mackerel. If you consume dairy, look for labels that specify organic, grass-fed or rich in omega-3s.
- Consume good quality, healthy fats such as olive oil, coconut oil, avocado oil, grass-fed butter. Avoid the highly refined oils such as sunflower oil/canola oil/soybean oil/corn oil/peanut oil. These will increase your bad cholesterol and may cause digestive disorders.
Tips for increasing your movement for better health
Movement will improve your health and can significantly reduce your risk of chronic disease.
- Prioritize time for physical activity, daily. In addition to gaining more energy and motivation, research proves that exercise is important for a healthy immune system and brain function.
- Relax and rest. Disconnect from technology; reduce your screen time, especially an hour before bedtime. Many people are hyper-stimulated due to constant information overload, which causes anxiety and sleeplessness. Unplug, stretch, unwind and heal.
- Connect and be social. Get support from family and friends when times are tough. Healthy relationships and community are medicine for the mind and key to longevity.
Final advice for health: a good attitude
Attitude and a sense of positive wellbeing can help prevent disease, improve your quality of life and help you live longer.
- Practise gratitude. Give thanks; notice the positives; focus on what gives you joy. Write it down, visualise it, talk about it, share it. Gratitude keeps you optimistic and optimism will improve your health.