Did You Know?


  • An iron deficiency in your diet can result in poor oxygen supply to body tissues and the brain. This can result in feeling tired, irritable, and an inability to concentrate. Choose a variety of food from Canada's Food Guide (opens new window) to ensure you get enough iron along with all the other nutrients you need to feel your best.
  • According to Health Canada, most adult Canadians take in more than twice the amount of sodium in their diet they need per day. Excess sodium can lead to high blood pressure which is a risk factor for stroke, heart disease, and kidney disease. People over the age of 14 should not consume more than 1,500-2,300 mg of sodium per day. Check your food labels.
  • A recent Canadian study cited by the National Post found that on average a single hamburger from a restaurant contains almost 100% of the daily recommended amount of sodium (1,500 mg). Too much sodium in your diet can elevate your blood pressure and increase risk of stroke, kidney disease and heart disease.
  • According to Canada's Food Guide, eating well and being active cannot only reduce the risk of many diseases, but also many provide many benefits such as: healthy body weight, feeling and looking better, more energy, and stronger muscles and bones.
  • One regular fast food hamburger can range from 400-600 calories depending on size and toppings. You would need to go for a 45 minute jog doing 10 minute miles to burn off roughly 500 calories. Calories that are not used as energy for physical activity and essential body processes are stored as fat in the body.
  • There is approximately a 150 calorie increase when you upsize your soft drink. That's the equivalent of jogging for roughly 15 minutes to burn off 150 calories.
  • According to the World Health Organization, unhealthy diets and physical inactivity are key risk factors for cardiovascular diseases, cancer and diabetes.
  • According to Canada's Food Guide, you should have at least one dark green and one orange vegetable per day.
  • According to Canada's Food Guide, whole grains are a particularly good source of fibre and are typically low in fat. Eat a variety of whole grains such as: barley, quinoa, brown rice, wild rice, and oats.

Illness and Disease

  • Whooping cough (pertussis) is on the rise. Adults who have not been immunized for Pertussis are at risk of spreading this disease to infants. Adacel is a 3-in-1 vaccine which provides protection from Tetanus, Diphtheria, and Pertussis. The Ontario government recommends that adults between the ages of 19-64 who did not receive a tetanus diphtheria booster in their teen years be vaccinated with Adacel. The adult dose is in addition to the routine booster dose at age 14-16 years. Drop by Wellness4U to discuss your eligibility for receiving the publicly funded Adacel vaccine.
  • According to the World Health Organization, a large percentage of foodborne disease outbreaks are spread by contaminated hands. Appropriate hand washing practices can reduce the risk of foodborne illness and other infections.

Mental Health

  • According the Canadian Mental Health Agency, 20% of Canadians will experience a mental illness in their life time and 8% of adults will experience major depression. Are you experiencing unexplained sadness, loss of energy, despair or feeling isolated? Come visit Wellness4U for counselling to start getting back on track.

Sexual Health

  • HPV is one of the most common sexually transmitted infections.
  • High-risk HPV types are associated with cancer (mainly of the cervix)
  • Chlamydia is the most common bacterial STI, most common in people aged 15-24
  • Chlamydia can lead to reproductive complications
  • Gonorrhea is the second most common bacterial STI, most common in people aged 15-29
  • Gonorrhea can lead to reproductive complications
  • Syphilis is sometimes called 'the Great Imitator' because symptoms mirror those of some common medical conditions
  • 75% of women develop vaginal candidiasis (yeast infection) at least once in their lifetime
  • A 2006 study, cited by sexualityandu.ca, followed 2419 people who had attended an STI clinic. Every three months following their visit to the clinic, the study's participants were retested for chlamydia, gonorrhea and trichomonas. The study found that about one in four of the women and about one in seven of the men tested positive for at least one new STI within the next year.


  • According to the Mayo Clinic, most adults need 7-8 hours of good sleep each night and teenagers need 9-10 hours. A lack of sleep can weaken your body's immune system which is important in fighting off disease. Too much sleep can result in poor quality sleep such as difficulty falling or staying asleep.


  • Feeling stressed? Did you know that people who exercise regularly cope with stress much better? If you are between the ages of 18-64, the Canadian Society for Exercise Physiology recommends 150 minutes per week of moderate to vigorous aerobic physical activity. This includes brisk walking, jogging, dancing, weight lifting, and biking.
  • Being active 150 minutes per week, according to Canadian Society for Exercise Physiology, can help reduce the risk of premature death, heart disease, stroke, high blood pressure, certain types of cancer, type 2 diabetes, osteoporosis, and obesity. This may also result in improved strength, fitness, and mental health.
  • According to Canadian Society for Exercise Physiology, active adult women should drink 9 cups of water per day and adult men 13 cups? Dehydration can result in headaches, irritability, fatigue, weakness, and reduced mental alertness.

Tobacco and Alcohol

  • According to the Canadian Lung Association, tobacco smoke contains over 4,000 chemicals including those found in rat poison, car exhaust, window cleaner, nail polish remover, gas chamber poison, mothballs, lighter fluid, and many more.
  • The registered health professionals at Wellness4U can provide smoking cessation products and counselling free of charge.
  • 'Leave the Pack Behind' is a comprehensive, age-tailored initiative to reduce and help post-secondary students quit smoking.
  • According to the Centers for Disease Control and Prevention, on average, smokers die 10 years earlier than nonsmokers.
  • According to the World Health Organization, the harmful use of alcohol results in 2.5 million deaths worldwide each year. If you are going to drink alcohol-drink responsibly. Appoint a sober designated driver or call a cab.