Living healthy today lowers your risk of chronic diseases tomorrow, including heart disease, cancer, diabetes and kidney disease. While some risk factors are out of our control (like age or family history), focusing on what you can change gives yourself the chance at a longer and more independent life.

Healthy Living Habits

Small changes add up! These strategies are prevent o reduce your risk of chronic disease:

  • Staying active
  • Eating well
  • Living smoke-free
  • Limiting alcohol
  • Managing stress
  • Getting enough sleep
  • Staying on top of cancer screening

Stay Active

Being physically active for 150 minutes per week can help to reduce the risk of heart disease, stroke, certain types of cancer, and type 2 diabetes among other diseases. It can also improve your mental health and relieve stress.

Tip: Find activities you enjoy. Walk with a friend, dance in your living room, or bike to the store. Even everyday activities, like gardening, shoveling, and cleaning, can count.

Eat Well

Healthy eating isn’t just about what’s on your plate, it’s also about how you enjoy it. Try cooking more often, slowing down to notice your hunger and fullness, and preparing or sharing meals with others. Mindful eating helps you enjoy food while fueling your body.

  • Canada’s Food Guide recommends:
  • ½ plate veggies and fruit
  • ¼ plate protein foods
  • ¼ plate whole grains
  • Water as your drink of choice

Tip: Pack your lunch instead of ordering in, carry a refillable water bottle, and keep healthy snacks handy for when hunger hits.

Live Smoke-Free

Living smoke-free is the single best thing that you can do to prevent chronic disease and protect your health. Smoking is a known risk factor for developing chronic diseases such as cardiovascular disease and several types of cancers. It’s never too late to quit, and the benefits start within hours:

  • After 8 hours your oxygen levels rise
  • After 2 days your sense of smell and taste improve
  • After 2 weeks - 3 months your lungs work better and improve breathing
  • After 1 year your risk of heart attack drops by half

Need help quitting? A Prevention Specialist can connect you with free nicotine replacement therapy and support.

Limit Alcohol

Canada’s Guidance on Alcohol is clear: no amount of alcohol is good for your health. All types of alcohol can cause harm regardless of age, sex, gender, ethnicity, or lifestyle.

If you choose to drink, less is better. Keeping it to one to two drinks per week helps reduce the risks of developing various cancers, heart disease, and stroke.

If you choose to drink, consider these safer drinking tips:

  • Set limits for yourself and stick to them
  • For every drink of alcohol, have one non-alcoholic drink
  • Eat before and while you are drinking

Manage Stress and Sleep

Life is busy, but your wellbeing matters. Make time to relax, recharge, and do the things you enjoy. Finding balance between work, family, and daily responsibilities helps protect both your body and mind.

Sleep is just as important. Adults need seven to nine hours each night to stay healthy, focused, and energized.

Tip: Try simple stress-busters like a walk outside, deep breathing, or journaling, and set a regular bedtime routine to improve your sleep.

Stay on Top of Screening

Cancer screening can find cancers earlier when they are easier to treat. Ontario has four organized cancer screening programs breast, cervical, colon, and lung. These programs offer screening, and follow-up if necessary, to eligible individuals at no cost with a valid OHIP card.

For more information about cancer screening in Thunder Bay and region, visit tbrhsc.net/cancerscreening.

Meet Your Prevention Specialist

Your Prevention Specialist is your partner in health! We provide:

  • Cancer screening support: learn what tests you’re due for and where you can get screened
  • Lifestyle education: practical tips on eating, moving, stress, and sleep
  • Smoking cessation: learn about your options and access free nicotine replacement therapy
  • Personalized goal setting: SMART plans that stick
  • Connections: links to programs and services in your community

Contact us to get started

TBRHSC.PreventionAndScreening@tbh.net
807-684-7790
Prevention and Screening Clinical Services, TBRHSC
No referral required