Due to a recent kickboxing injury, I have now been on crutches for 2 weeks and still have 2 more weeks to go. This is a serious problem for someone like me who has never used crutches and is always active.

I love nothing more than a lazy weekend on the couch watching bad TV, but a full month of it is truly agonizing! Apart from a speedy recovery, my biggest concern is how do I keep on track with my goals for staying healthy?

After 2 weeks on crutches I have learned some helpful tips on how to stay healthy while recovering from an injury.

The first is obvious; speak with your doctor about what is realistic. Your number one priority should be following their advice on how to help your injury heal properly. I am lucky that my knee injury is relatively minor (when compared to something like a broken leg). If your injury requires a longer recovery time, please be smart about getting better. Don’t over exert yourself; give your body time to heal.

Second, eating right and sticking to a healthy diet is even more important than ever. Stock up on all your favourite healthy foods. I bought double the amount of everything that I usually get at the grocery store. I then spent the entire weekend preparing all my lunches and dinners for the week. I prepared lots of different fruits, vegetables, proteins and grains and  stored them in containers in the fridge. That way, as soon as I made it through the door after work, I was able to make dinner quickly and with plenty of options. This way I am never bored with what I am eating, and it helps me stay on track.

Third, if you’ve got them, use your crutches. The daily walk to my bus stop and office is a total of 30 minutes on crutches. After only a week, I’ve noticed that my shoulders, upper back and arms have been getting a great workout. I have been using my pectoral muscle, biceps, deltoids and trapezius much more than I usually do. I did the math and I am burning approximately 300+ calories an hour. Using my crutches regularly has also helped to build my stamina and exert some of that pent-up energy.

Lastly, keep your mind and your hands busy. Trust me; it will help make the time go by much faster. I asked friends to recommend books, puzzles, word games, anything that would keep me busy but resting at the same time. I’ve even taken up knitting. Try to take advantage of being parked on the couch and turn an unfortunate situation to your advantage.

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We can’t talk about healthy sleeping habits without talking about the most important sleeping aid of all. Your mattress! Your mattress is one of the most important items you’ll need for a good night’s sleep. So, if you’re in the market for a new one, here are a few tips to keep in mind before buying.

1)    Get some support. Your mattress should support your entire body, especially your back. Make sure it supports the natural curves and alignment of your spine. Take into consideration the materials used to make the mattress such as coils, springs, fabric and padding.

2)    Better Safe than Sorry. A good mattress is an investment into your health, so when ever possible, take advantage of a warranty.  Accidents do happen, whether it’s moving from place to place or an unfortunate spill. Your mattress should be just as protected as any other large investment item in your home. Always use a mattress cover since most of the mattress companies won’t honour the warranty if you don’t.

3)    Firmer Isn’t Always Better.  There is a misconception that a firm mattress is the better mattress. Not so! Like a pillow, it depends on what type of sleeper your are: back, side or stomach. Also if you sleep alone or with a partner. Discuss these things with the salesperson and if you do sleep with a partner, make sure they come along when you shop. Take your time when selecting a new mattress to make sure it feels right for you.

4)    Accessorize. Once you’ve purchased your mattress, think about getting a good quality mattress pad. They can help protect your mattress from stains, spills, rips or tears. They‘re also easy to clean (most go right into the washing machine) and come in a variety of textures, price points and thicknesses. They can really help you customize the comfort of your mattress for that perfect night’s sleep.

5)    Be Picky. It’s recommended that you should replace your mattress every seven years (depending on use). Some people don’t even own a car for that long! Do your research before going to the store and make a list of your current mattress failings. Don’t be afraid to put the sales people through their paces. Ask plenty of questions about mattress materials, longevity, value, warranty and design. Also, find out if the mattress company recommends you flip and rotate your mattress on a regular basis, since this can add years to the life of your mattress.

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By Sherry Torkos, Pharmacist and author of Saving Women’s Hearts and The Canadian Encyclopedia of Natural Medicine

February is heart health awareness month, so this is the perfect time to talk about what we can do to protect ourselves against heart disease. We all know that it is important to exercise, eat healthy and avoid smoking, but you may be surprised to learn about these additional strategies that can help prevent heart disease:

Get another hour sleep

Why? Lack of sleep has been shown to raise blood pressure, trigger inflammation and promote clotting and atherosclerosis. All of these factors raise the risk for heart disease. Aim for 7 to 8 hours of sleep each night. Make sleep a priority for better health.

Stress less

Why? Stress is a powerful risk factor for heart disease. Stress raises blood pressure and cholesterol, triggers inflammation and promotes blood clots. To better manage stress, try deep breathing, meditation, yoga and get regular exercise.

Add more colourful fruits and vegetables to your diet.

Why? Brightly coloured fruits and vegetables contain plant pigments, which are rich in antioxidants. These antioxidants offer a number of health benefits. They can help fight free radical damage, support the health of your blood vessels, and reduce inflammation.

Choose smart supplements

Why? It is difficult to get enough essential nutrients from diet alone. Certain nutrients are known to play an important role in heart health, such as the omega-3 fatty acids, which are found in fish. Omega-3s lower triglycerides, reduce blood pressure, fight inflammation and prevent clotting. Look for a supplement that pairs omega-3 fatty acids along with coenzyme Q10 (a vital antioxidant), such as femMED Heart Health.

Laugh more

Why? Laughing relaxes and expands the blood vessels, which protects the heart. On the contrary, negative emotions such as anger, hostility and pessimism are associated with increased heart disease risk.

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