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We all need some stress in our lives but sometimes circumstances seem to overwhelm us.  It is important to recognize that no matter what is going on in our lives if we are not taking care of ourselves we cannot take care of others. Just as you are advised in an airplane emergency to put your own oxygen mask on first, before assisting anyone else, so to we need to manage our own wellbeing in order to be able to face the challenges of life.

Being prepared can include having strategies available that you can implement when you feel yourself begin to struggle, or better still implement strategies into your daily life now!  These strategies can include deep breathing, meditation, exercise, healthy eating and social activities.

 

Looking for some strategies you can implement today?  Click here.. Remember, we all need help at some point in our lives and it is ok to ask! The mental health page of our website provides some great resources as does the student mental health site.

 

Stay tuned here for the latest edition of the KPR Health and Wellbeing Newsletter..

January Newsletter

November/December Newsletter

September/October Newsletter


Book review

This Book is Available on Loan Through the Health and Wellbeing Committee Resource Library.

If you are interested in borrowing this book please email:

HealthandWellbeing@kprdsb.ca

 

Younger Next Year for Women,

 by Chris Crowley and Henry S. Lodge M.D.

Workman Publishing, New York

What a fantastic book for women of all ages!

These authors alternate writing chapters.  Chris Crowley writes with humour but makes it pretty clear what we need to do hold back the aging process.  Exercise, aerobic and strength training, a healthy diet and community!  All are critical in slowing down the aging process.  Henry S. Lodge discusses the physiological and evolutionary reasons why we are aging faster than we need to.  Chris also provides practical steps we can take in moving forward into this new lifestyle.  I challenge you to read Harry’s Rules (see below) and get started today.

Harry’s Rules

EXERCISE six days a week for the rest of your life

  • DO serious aerobic exercise four days a week for the rest of your life
  • DO serious strength training, with weights, two days a week for the rest of your life
  • SPEND less than you make
  • QUIT eating crap
  • CARE
  • CONNECT and COMMMIT

 

Our theme for this year is Caring, Community, Connecting and Younger Next Year for Women, demonstrates in a practical way how essential these 3 C’s really are!

Have you read a book that has made a significant impact on your life in terms of your health and wellbeing?  If so, drop us a line and let us know and we can include your story here on the KPR Health and Wellbeing page.


 

Cutting Your Risk of Heart Disease

chestHEART ATTACK WARNING SIGNS- Heart attacks may cause any of the following symptoms - chest pain shortness of breath, nausea, sweating, fear or anxiety. Read more.. Women and men may have different symptoms. If you are a women click here more information. Heart disease is the leading cause of death in women. Know your risks!

stock photoDO YOU HAVE A FAMILY HISTORY OF HEART DISEASE- You need to be aware of your family history for heart disease especially if it involved your parents or siblings. A family history may be a risk indicator but it does not mean you are destined for heart disease. You have the power to take control of your own destiny and takes steps to reduce your risk. Read more...

physical actiPHYSICAL ACTIVITY TO IMPROVE HEART HEALTH - Our sedentary lifestyle greatly increases our risk of heart disease. Adults should have 30 minutes of physical activity each day. Not only will this reduce your risk of heart disease but it will improve your quality of life as well. Pump up your level of physical activity today and start to reduce your risk. Read more...

Need a plan to get started? Click here.....

stock photoEATING TO CUT YOUR RISK OF HEART DISEASE - a heart healthy diet can certainly go a long way to reducing your risk. Lots of fruits, vegetables and whole grains. Reduce your salt consumption and intake of unhealthy fats. Read more.. Try out some of these heart healthy recipes...

More heart healthy recipes...

bp3 NUMBERS THAT YOU SHOULD KNOW - Do you know your blood pressure reading, cholesterol numbers or waist size? All three are important indicators for heart health. The Heart and Stroke Foundation of Canada suggests that a waist size of more than 40 inches for men and 35 inches for women puts you at increased risk for heart disease. Read more.....

High blood pressure can be a huge risk factor for heart disease. A blood pressure reading of 120/80 mm HG or below is considered normal. Blood pressure can vary significantly throughout the day. Be sure to check your pressure regularly to get an average reading. To read more about the importance of your blood pressure click here.....

Cholesterol - it is a big topic these days - total cholesterol, HDL, LDL and triglycerides, what are your readings? what do they mean, how can you change them? Read more....


New Year's Resolution

We all make em and we all break em!

  We all start off January with great intentions that sometimes don’t even last the month.  If we can support each other in our goals we can all be more successful in obtaining long-term success.  Would you like to improve your physical health, mental health or exchange bad habits for good ones.  Let’s do it together and support and encourage each other along the way.

Many of us start January with the intent to eat better (and less) and exercise more.  Sometimes the goals we set can be daunting and end up leading to failure, regrets and self loathing for our lack of will power.  But did you know that losing even 10 lbs can considerably improve your health? Losing only 10 lbs can....  

stock photoMake your resolutions smaller and more manageable - Here are some small and easy ways to maintain and improve your health. Read more.....

If you can put together a group of 10 or 11 staff at your location you may be able to host a weight watchers session at your location. Contact your local weight watchers office for more information. Or check out Dr. Oz's website for a new challenge sponsored by Weight Watchers - the site provides some great tips for adopting a healthier lifestyle or you can participate in the challenge if you are ready. Read more....

Stress and anxiety threaten to overwhelm many of us.  Some of us feel that we are stretched as far as we can and some may even be at the breaking point.  Is this you? Your partner?  Your co-worker?  Where can you go for help?  How can you survive 2012 without reaching the breaking point and bring your life back into balance? Read more....


 

womanMENTAL HEALTH AWARENESS

What is Mental Health?

Mental health means striking a balance in all aspects of your life:  social, physical, spiritual, economic and mental.  Reaching a balance is a learning process.  At times, you have may tip the balance too much in one direction and have to find your footing again.  Your personal balance will be unique, and your challenge will be to stay mentally healthy by keeping that balance.

 

How is mental health different from mental illness?

Mental health is a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to his or her community.

Mental illness is a recognized, medically diagnosable illness that results in the significant impairment of an individual’s cognitive, affective or relational abilities. Mental disorders result from biological, developmental and/or psychosocial factors and can be managed using approaches comparable to those applied to physical disease (i.e., prevention, diagnosis, treatment and rehabilitation). for more information see Mental Health Works.


did you know

  • That 9 out of 10 Canadians have at least one risk factor for heart disease
  • That one hour of snowshoeing can burn 500 calories
  • That losing just 10 pounds can reduce your risk of heart attack, dementia and sleep apnea.
  • After one year of not smoking your risk of heart disease is half that of a smoker’s.
  • That one in four Canadians will suffer from a Mental Health issue in their lifetime.
  • That in Ontario, alone there are over 800,000 people living with diabetes.
  • Walkers have less incidence of cancer, heart disease, stroke, diabetes and other killer diseases. They live longer and get mental health and spiritual benefits.
  • The World Health Organization (WHO) reports that "up to 80 percent of cases of coronary heart disease, 90 percent of type 2 diabetes cases, and one-third of cancers can be avoided by changing to a healthier diet, increasing physical activity and stopping smoking."
  • In 2009, an estimated 20,000 Canadians will be diagnosed with colorectal cancer and 9,100 will die of it. Overall, colorectal cancer is the second leading cause of death from cancer in men and women combined.

Canada's Food Guide

Eat Well Live Well

Heart and Stroke

Canada's Food Guide
Get your copy of Eating Well with Canada's . . .
Eat Well Live Well
Presented by Dieticians of Canada . . .

Heart & Stroke
Find ways to live a heart healthy lifestyle . . .


 

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