Prevention library
Plain-language guides drafted from cited Canadian public sources. Every guide shows its sources, its review status, and the date it expires; guides past their review date drop out of this index automatically.
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Eating well without a meal plan
Canada's Food Guide in practice: half your plate vegetables and fruit, water as your default drink, and fewer highly processed foods. No calorie counting required.
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Moving enough: the 150-minute week
The Canadian guideline is 150 minutes of moderate activity a week plus strength work twice a week, and for adults 65 and over, balance practice too. Here's what counts and where to do it free in Regina.
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Sleep is a health behaviour, not a leftover
Adults 18 to 64 need 7 to 9 hours a night; 65 and over, 7 to 8. Consistency matters as much as duration, and a quarter to a third of Canadian adults are running short.
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Mental wellbeing before crisis
The strongest protective factors are unglamorous: belonging, social support, movement, sleep, and peer connection. Regina has real places to build them, and none require a diagnosis or a waitlist.
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Alcohol: the honest arithmetic
Canada's 2023 guidance replaced "safe daily limits" with risk tiers. Low risk ends at 2 standard drinks a week, and the risk curve climbs from there. Knowing what a standard drink is changes the math.
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Blood pressure: know your number
Canada's 2025 guideline lowered the diagnosis threshold to 130/80. High blood pressure has no symptoms, validated monitors are cheap, and free checks exist at most Regina pharmacies.
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Type 2 diabetes: the preventable window
Between normal blood sugar and diabetes there is a years-long window where modest changes cut progression risk by more than half. Screening every 3 years from age 40 is how you find out you're in it.
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Cancer screening in Saskatchewan: three programs, one habit
BreastCheck now starts at 40 with no referral needed, CervixCheck covers ages 25 to 69, and ColonCheck mails you a kit automatically at 50. Here is exactly how each works for Regina residents.
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Adult immunization in Saskatchewan: what's free, what's not
Tdap every 10 years, two MMR doses if born since 1970, pneumococcal and high-dose flu at 65, and free flu and COVID shots every fall. Shingles vaccine is the one worth budgeting for.
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Healthy aging: falls are the enemy, balance is the weapon
Falls are the leading cause of injury death and hospitalization for older Canadians, and fall deaths are up 51% since 2017. Balance training, medication reviews, and a safer home cut the risk substantially.