Lifestyle Behaviors

Question 1

What is Wellness?

Answer 1

Wellness is an active process in which people take steps to become more aware of, and make choices toward, a healthy and fulfilling life. (Hopson 2) Not so long ago, good health was defined as the absence of disease. Now we take a more individualized and dynamic approach to health requiring self-evaluation, thoughtful planning and effort to reach our highest potential of wellness!

Question 2

Why Does Wellness Matter?

Answer 2

A century ago, life expectancy was only about 40 years with infectious diseases as a primary health concern. Today, life expectancy has doubled and the biggest health problems are caused by chronic illnesses due to poor lifestyle habits. Sedentary lifestyles, poor eating habits, harmful addictions, excess stress and insufficient sleep are all major contributors of the leading causes of death we as Canadians are now facing.
Cancer and heart disease claimed 50% of deaths in Canada in 2017. Stroke, chronic respiratory diseases, accidents, diabetes and Alzheimer’s disease claimed another 20% of deaths. (Public Health Agency of Canada)

Some Alarming Facts:
Nearly 1 in 2 Canadians will be diagnosed with cancer in their lifetime
About 1 in 12 Canadian adults live with diagnosed heart disease.
About 1 in 10 Canadian adults have diabetes.
Every hour, about 12 Canadian adults with diagnosed heart disease die.
Men are 2 times more likely to suffer a heart attack than women. (Public Health Agency of Canada)

Prevention is Key

Question 3

How can you prevent most cases of chronic illness?

Answer 3

Healthy lifestyle behaviors:

• Getting active
• Eating well
• Managing stress
• Getting sufficient sleep
• Avoiding harmful addictions

Question 4

What are the 6 dimensions of Wellness?

Answer 4

You can think of wellness as consisting of 6 dimensions: social, spiritual, physical, emotional, environmental and intellectual. The dimensions are interconnected, meaning that positive change in one area can help you make progress in another, moving you closer to greater overall health and vitality. For example, regular exercise will not only improve your physical wellness, but it can boost your self-esteem increasing your emotional wellness as well. Wellness is an ever changing process that you keep working towards to establish balance, health and happiness in your life. Occupational and financial wellness overlap with other areas but are sometimes considered their own dimensions. Your job and finances can be significant stressors in your life. It’s important to pursue a career you are passionate about!

Question 5

What is social wellness?

Answer 5

Getting along with others and developing satisfying interpersonal relationships. When you can successfully interact with others asking and giving support when needed.

Question 6

What is spiritual wellness?

Answer 6

Searching for meaning and purpose in human existence. When your actions become more consistent with your beliefs and values promoting feelings of love, joy & peace.

Question 7

What is environmental wellness?

Answer 7

Contributing to society’s efforts to reduce & eliminate environmental hazards and to preserve the beauty and balance of nature. When you improve the environment you work and live in.

Question 8

What is physical wellness?

Answer 8

Adopting an active and healthy lifestyle which optimizes health. When your diet, sleep, exercise and lifestyle choices support your wellness.

Question 9

What is intellectual wellness?

Answer 9

Thinking critically about issues. Keeping an active, curious, and open mind. When you can think clearly, listen to others opinions and expose yourself to new ideas. Being open-minded and non-judgmental.

Question 10

What is emotional wellness?

Answer 10

Being aware of your feelings, while remaining positive and enthusiastic about yourself and life. When you can control and express your emotions appropriately.

Question 11

What are the benefits of a healthy lifestyle?

Answer 11

1) Feeling Good (Inside and Out)
Being active, eating healthy and managing your stress helps you resist fatigue, avoid injuries and work more efficiently. “National surveys indicate that active people sleep better, do better in school, and experience less depression than people who are less active.” (Le Masurier 30) Exercise can help you feel good about yourself on the outside by looking your best. It can also make you feel good on the inside by improving your self-esteem and uplifting your mood with the release of endorphins.
2) Learning Better
Studies show that you score better on tests, are more alert at school and less likely to be tired in class or be absent if you are active and eat regular meals (especially breakfast). In addition, regular exercise and good fitness are associated with high function in the parts of the brain that promote learning.
3) Enjoying Life
Are you too tired to enjoy life to the fullest on most days? Being fit and healthy gives you the energy to pursue your goals and passions.
4) Meeting Emergencies Sometimes challenging situations arise and being fit and healthy allows you to be prepared to deal with these emergencies as they come up. You could run for help, offer assistance, or change a flat tire.

Question 12

What are alcohol effects?

Answer 12

Alcohol is a depressant but has the initial effect of making drinkers more animated and less reserved. It slows down your brain chemistry which can have a calming effect that can be pleasant in a safe environment. However, it can be catastrophic if quick reaction time (driving a car) or good judgment is required (resolving conflict). Drinking large amounts of alcohol in a short amount of time (drinking games) can lead to acute alcohol poisoning. Fortunately, the body usually reacts to too much alcohol by causing you to vomit. The body may also react by passing out (losing consciousness) in which case you should call 911 immediately and never leave that person alone. Once a week in Canada, someone dies from acute alcohol poisoning.

Question 13

What are alcohol risks?

Answer 13

Binge drinking increases your risk of injuries, falls, drowning, burns, vehicle accidents, physical fights, violent acts, risky sexual behavior (unprotected sex) and sexual assault. Excessive alcohol use accounts for about 6,700 deaths in Canada. Long-term heavy drinkers increase their risk of heart disease, cancer, high blood pressure and liver disease. Common consequences of chronic drinking include family problems, broken relationships, job and career difficulties and a risk of unintentional injury.
Drinking alcohol with caffeinated beverages (rum and coke) or with energy drinks causes you to drink more because you feel less intoxicated. University students stated these mixed drinks taste better, gives them energy and allows them to stay awake to party longer. However, people mixing alcohol with stimulants are 4 times more likely to drive while intoxicated and run into more problems than drinking alcohol alone. The caffeine masks the effects of the alcohol but does not reduce the physiological effects on the body.
Alcoholism is a disease in which a person is dependent on alcohol. Symptoms include strong cravings for alcohol, loss of control over how much alcohol is consumed, high tolerance of alcohol and physical dependence on alcohol. They crave alcohol and don’t feel right unless they drink it. Many programs are available to help people stop drinking like AA groups. It is difficult to change an addictive behavior. You should seek help from others (school counselor).
Alcoholic beverages are high in calories and low in nutrients. They stimulate appetite, so when we drink alcohol we tend to eat more. Your drinking habits may be contributing to your weight gain!

Question 14

What are alcohol consumption tips?

Answer 14

Drinking 1 glass of water for every alcoholic drink will help keep the body hydrated and reduce the harmful effects of the alcohol. Drinking coffee or taking a shower does nothing to speed up the sobering process.
Drink slowly and have no more than 2 drinks in any 3 hours. Eat before and while you are drinking. Set limits for yourself and stick to them. Visit “Canada’s Low-Risk Alcohol Drinking Guidelines” for more tips.

Question 15

What guidelines can help prevent problems with prescription medication?

Answer 15

• Make sure you know why you are taking the medicine and how to follow the instructions.
• Know the side effects and tell your doctor of any other type of medication you are taking to account for any possible drug interactions.
• Do not share your prescription with anyone else. It is dangerous and against the law.
• Have a system of keeping track of your medication and do not save old expired ones.
• Find out if you have to avoid certain foods or beverages with your medication. Alcohol reacts badly with many prescribed drugs.

Question 16

What guidelines can help prevent problems with over-the-counter drugs?

Answer 16

• Speak up if the drug doesn’t work or has bad side effects.
• Ask questions about how the drug can help you.
• Find the facts – ask your doctor if he/she recommends this drug
• Evaluate your choices – is this the best way to treat your condition?
• Read the label – is it appropriate for you? Does it interact with your other medication?

Question 17

How can cannabis affect your health if you’re in your late teens and early twenties?

Answer 17

• You are more likely to experience harm from cannabis because your brain is still developing until around the age of 25.
• Shortly after using cannabis, you may have problems paying attention, remembering or learning things, and making decisions. Using cannabis can reduce one’s ability to perform well on the job or at school. Some of these effects may persist for some time after you stop completely or never fully go away depending on how young you were when you started.
• After alcohol, cannabis is the drug most often linked to car accidents. Cannabis can affect concentration, attention, coordination and slow reaction time. Using it and driving increases the risk of having a car accident which can result in serious injuries or death.
• How long the impairing effects of cannabis last depends on how it is taken (inhaled, ingested) and how much was taken, but the effects can last for at least six (6) hours or longer after use.
• Using cannabis and drinking alcohol with or without the use of other drugs such as pain medications further lowers your ability to concentrate and react quickly to emergencies.
• Using cannabis regularly (daily or almost daily) and over a long time (several months or years), can harm your physical and mental health including becoming physically dependent or addicted to cannabis. Like cigarettes, smoking cannabis can damage the lungs and result in a cough or wheezing and other breathing symptoms.
• Higher-strength cannabis products (such as concentrates like “shatter”, wax, dabs) can worsen the mental health effects of cannabis use (such as paranoia and psychosis).
• Should you experience severe symptoms from cannabis use, such as disorientation, shaking, shortness of breath and/or vomiting, seek immediate medical assistance.

Question 18

How can you reduce your health risks when using cannabis?

Answer 18

1. You’ll lower your risk of cannabis-related health problems if you start using cannabis later in life.
2. Choose low-strength products, such as those with a lower THC content or a higher ratio of CBD to THC. THC is the compound that gives you the “high” feeling.
3. Don’t use synthetic cannabis products. (They are stronger and more dangerous)
4. Smoking cannabis (a joint) is the most harmful way of using cannabis because it directly affects your lungs. Vaping or taking edibles are better for your lungs.
5. If you choose to smoke cannabis, avoid inhaling deeply or holding your breath. (Increases toxins)
6. Try to limit your use as much as possible. (Such as only using once a week or on weekends)
7. Don’t drive a car or heavy machinery after using cannabis, or while you still feel affected by cannabis. People with a personal or family history of psychosis or substance use problems, and pregnant women should not use cannabis at all.

Question 19

What are signs of screen addiction?

Answer 19

1. Screen time interferes with your daily activities. (staying on your screen too late and dozing in class)
2. You are spending more time with virtual friends than real people.
3. Screen time is the main activity that brings you happiness.
4. Screens are a primary cause of conflict at home.
5. You find yourself spending more and more time online. No sense of time. (“Getty Images”)
6. The quality of your work has suffered or you avoid doing your work.
7. You feel agitated if you leave your phone at home.
8. You get very little physical exercise.
9. Family and friends complain about the amount of time you spend online.
10. You’ve tried to cut back on your screen use without success.
11. Emotionally you feel anxious, depressed, isolated, defensive or guilty.
12. You get headaches, backaches, gain/lose weight, blurred vision, and/or trouble sleeping.

Question 20

How can you prevent your brain from daily screen time?

Answer 20

Tone down the brightness and give Wi-Fi the boot. Choose the “natural” setting on the TV. Use an APP to warm and darken your screen (a blue light filter) as it gets later in the day. This will help reduce the melatonin-suppressing blue light. Wi-Fi signals may also suppress melatonin and increase stimulation so at least turn it off while you’re sleeping! (Melatonin induces sleep)

Move, exercise and play. Movement builds connections and makes the brain bigger, while stress and screen-time breaks down connectivity. Free play encourages mastering new skills, managing conflict and fights depression, poor focus and anxiety. Make sure screens aren’t making you sedentary!

Increase exposure to greenery, nature and sunlight. Green spaces restore attention, calms the nervous system, creating a state of “calm alertness” ideal for learning. Stress-based alertness associated with screen activity, depletes attention and mental health. So turn off your screen and get outside!

Engage in creative activities. A constant stream of stimulating entertainment saturates the senses and deadens the creative drive. Creative activity stimulates the right brain which is often underactive in our information-overloaded world. Get creative and you will expand your imagination and problem-solving skills!

Regulate your sleep and create a “sleep sanctuary”. Higher amounts of daily screen-time and screen-time in the evenings disrupt your sleep. You spend less time in deep sleep leaving you feeling tired. Establishing a consistent sleep-wake routine, keeping ALL screens out of the bedroom, keeping the room dark and temperature cool will optimize your sleep. Restorative sleep is reparative, reduces inflammation and consolidates learning. Avoid screens late at night and limit screens during the day to 2 hours!

Human touch, empathy, and love. Eye contact fosters bonding and stimulates brain development. Face to face interactions, touch, and observing body language help you learn to regulate emotions, develop a sense of self, and build a capacity for intimacy. Social media is not a substitute for real human interactions. Look up from your screen and engage face to face with the people around you.

Practice Mindfulness. Electronic stimulation combined with our hectic lifestyles mean that most of us get too much stimulation. Meditation and yoga quiet the brain, reduce stress and stimulation, improve blood flow, and even balance our hormones. Take up a restorative yoga class or try a meditation APP like headspace to relieve your brain from stress.