Oassis Wellness IQ Quiz

Exercise is proven to have many health benefits such as strengthening our heart muscle, improving the efficiency of our heart, lowering our resting heart rate and lowering our resting blood pressure. (Remember to always check with your doctor before beginning an exercise regime.) A diet high in sodium has shown to have negative effects on our health including high blood pressure, stroke, heart disease and kidney disease. A chronically high level of stress has also shown to attribute to hypertension. Reducing our stress levels by exercising, eating healthy and incorporating stress busting techniques such as deep breathing and meditation are great ways to combat stress.

The brain works similarly to other muscles in our body; if you exercise it, it will grow stronger. Similar to physical exercise, certain brain activities are better than others. To exercise your mental muscle, try word searches, crosswords and number puzzles.

Our well-being is not just defined by our physical health. It includes our mental health such as managing stress and anxiety, and our emotional and social health such as the strengthening of our close and positive relationships.

On average, only 5% of the population can function fully on less than 6 hours of sleep. Having trouble getting a good night sleep? Implementing a consistent night-time routine will help regulate your internal clock and allow you to fall asleep and wake up more easily. Incorporate these tips into your routine: go to bed and wake up at the same time everyday including weekends and holidays, find a relaxing activity such as reading a book, having a cup of herbal (decaffeinated) tea, practice relaxation methods such as meditation or yoga. Making your sleep environment relaxing and comfortable can also make falling asleep easier. For an optimum sleep environment: keep the bedroom cool and well ventilated, control noise, block out light and make your bed comfortable. Remember that light from technology can interfere with our body's internal clock. Televisions and artificial lights are electromagnetic stresses that the body interprets as sunlight. These interfere with the release of melatonin and other growth and repair hormones. These stressors keep cortisol levels high in the body, giving less time for repair which takes place during sleep.

Sweets and sugar laden foods should always be consumed in moderation. Remember there is a difference between naturally occurring sugars, found in fruit and added sugar found in baked goods. However, food labels do not differentiate between natural and added sugar in products. It is always a good idea to read the ingredient list. Remember ingredients are listed in order of weight. If sugar is listed in the first four-six ingredients, the product most likely has high sugar content. Also remember that the word 'sugar' may not always be listed clearly and could also be written as honey, nectar, sucrose, high fructose corn syrup etc. As a rule of thumb, any ingredient listed with an ending of -ose, is most likely a form of sugar (i.e. sucrose).

Physical activity has been shown to improve our mood and energy by releasing endorphins, our feel good hormones. When we have more energy and are in good spirits, we are less likely to succumb to the negative side effects of stress. Exercise can also improve our sleep, reduce our risk for depression and anxiety.

The OASSIS Wellness Services offers many wellness resources through a variety of avenues. For more information on the OASSIS Wellness Services check out the wellness website at www.oassisplan.com/wellness_services. OASSIS partners with Tri Fit Inc., Green Shield Canada, Great West Life and EAP provider Ceridian-Lifeworks who all provide outstanding wellness resources and programs. For more information on any of the OASSIS wellness supports, please contact the OASSIS Wellness Consultant at [email protected].

Health Canada currently recommends the average Canadian not to exceed more than 1500mg of sodium per day. The recommendations for special populations such as those with heart conditions and the elderly differ. For more information, please check out www.eatrightontario.com

GSC’s Change4Life health portal is your all-in-one, online path to achieving better health and winning great rewards. Available through your Online Services, the health portal is a comprehensive resource that supports healthy life choices by providing you with personalized tips, easy-to-use online tools, and important information – all at your fingertips. You’ll get insight into your current health and learn how you can successfully improve it using a “small steps” approach. And, for those with a diagnosed medical condition (like high cholesterol, hypertension or diabetes, for example), the health portal’s tools and information can make it easier for you to manage your condition. For more information, visit www.greenshield.ca.

Positivity and happiness can be learned just like any other skill. Neuroplasticity refers to changes in neural pathways due to changes in behaviour, environment, thinking and emotions. The brain forms neural pathways in learning and practicing emotional skills. Your emotions are the result of well-worn neural pathways that developed over your lifetime. Our environment and our own mind can physically alter our brains as well as our emotional responses. This means that emotions that we want more of in our life, like happiness, patience, tolerance, compassion, and kindness, can be practiced and learned as a skill and strengthen neural pathways. Other emotions, like anxiety, stress, fear, or anger, can be dampened.

Butters and lards are saturated fats. It is best to limit cooking with these fats as a diet high in saturated fat is linked to heart disease. Unsaturated fats such as Canola oil, Vegetable oil or Sunflower oil are better to cook with. These unsaturated fats are great for cooking at low and high temperatures. These fats have a higher “smoking point” meaning they remain stable during frying and sautéing. Remember that 150-190 degrees Celsius is a normal frying range and oils should never be brought to smoke point as the oil can become flammable.

Explanation: Currently, Health Canada recommends 150 minutes of exercise per week at a moderate intensity. This can be broken down into 30 minute sessions 5 days a week. However, there is much research being done on the health benefits of higher intensity exercise done in shorter duration intervals. Remember to always ask your doctor before you begin a new exercise routine.

Health claims on packaging are not only unregulated but can also be misleading. The best way to know what is in your food is to read the food label. Scan the food label for serving size, calories, % Daily Value of macro and micro nutrients and the ingredient list. As a rule of thumb for % Daily Value, 5% is A LITTLE and 15% is A LOT. For example, we want 15% or more of nutrients such as fibre and calcium but 5% or less of saturated fat.

There are many simple and easy ways to add movement and activity into your busy day. Incorporating a minimum of 30 minutes of exercise on a daily basis is a great start to active living. However, studies have shown that exercise alone, is not enough to combat the effects of being seated most of the day. By standing for three hours each day, a 150 pound person can burn an extra 100 calories. Standing also activates a greater number of muscle groups like our core and legs. Rotating tasks such as switching from computer work to filing each hour is a great way to activate different muscle groups, utilize your brain power in a different way and avoid staying seated too long. Try adding a mid-morning stretch break each day. Walking to the further washroom, water cooler or parking spot are other ways to add movement easily into your busy schedule. For information on how you can get active during the day, email [email protected].

The highest amount of sodium we consume is found in processed foods such as deli meat, frozen dinners, condiments and packaged snack foods. Limiting these types of foods in your diet is a sure way to cut down your sodium intake. Remember Health Canada recommends consuming no more than 1500mg of sodium per day. Cooking at home most often and seasoning with fresh or dried herbs is another way to reduce your sodium intake.