Spring 2019

Back to Basics Just for the health of it!

Send us your comments! www.swselfmanagement.ca

Eat well. Live well.

Health Canada has released a new

version of Canada’s Food Guide.

Along with showing what our plate

should look like, the guide also

reminds us that healthy eating is

more than the foods you eat.

Eating healthy means being mindful

of your eating habits, cooking more

often, enjoying your foods and eating

meals with others. The newest

version of Canada’s food guide

encourages us to use food labels,

limit foods high in sodium, sugars, or

saturated fats and be aware of food

marketing. An interactive version of this guide can be

found at: www.food-guide.canada.ca

The South West Self Management program offers self management workshops

that can support you to manage pain, live well with a health condition or learn

how to be an effective caregiver while still taking care of yourself. Workshop

locations and dates are continually being added to the schedule. Search the

workshop schedule at www.swselfmanagement.ca to see if one of the

workshops is right for you!

Air makes a difference

Looking for a workshop in your community? Check out our website for up-to-date postings! www.swselfmanagement.ca

Back to Basics newsletter provides interesting tips and useful resources to assist with your self-management journey. Receive this in your inbox by signing up on our website. Please let us know if you do not wish to receive this newsletter. 1-855-463-5692

Breathing

Air pollution indoors and out can have an impact if you live with allergies, respiratory diseases such as asthma and COPD, or cardiovascular disease. Indoor pollutants can come from household products and chemicals, building materials, outdoor allergens being brought in through the air, tobacco smoke, pets, mold and pollen. Working to improve the air quality inside can help us to breathe easier. Below are 3 things that can improve air quality in our homes: Eliminate the pollution – get rid of the materials that are causing the pollution Ventilate – have more outside air come inside by opening windows Air cleaners – there are many types and sizes of cleaners and these can vary in costs. Do some

research to find the one that is best for you. www.greenplantetethics.com

www.niehs.nih.gov

All of us at some point have been short of breath. This can happen when we are exercising and being active, but it can also be a part of living with a chronic disease. A great way to learn about breathing techniques is to participate in one of our Living a Healthy Life workshops.

Techniques such as diaphragmatic or abdominal breathing help to strengthen respiratory muscles and rid the lungs of stale trapped air. It’s hard to get enough fresh air into your lungs when you don’t get the old air out. The posture we use can make it easier or harder to use these breathing techniques. Try it yourself, when you slouch over, it is really hard to breath. Standing tall, lying down or leaning forward while standing or sitting can help. When using the leaning forward position, bend from the hips with a straight back and lean on your forearms either on a table or your knees for support. A pillow may also be helpful to get the most comfortable position. (page 46 in the Living a Healthy Life with Chronic Conditions 4th edition.)

When looking for tips on posture and breathing, a quick web search will bring you many sites. Here are a few to get you started: www.neurohealthchiro.com www.lung.ca

If you are working at keeping your

heart healthy, great recipes can be

found at Heart and Stroke Canada.

Check out their website to find a

new recipe to try. Here’s an

appetizer to get you started.

www.Heartandstroke.ca

Heart Healthy