Hey guys, Men’s Health Week occurs in Canada every June, but it’s always a good time to start taking your health seriously. That’s why we’re highlighting seven of the most important things you can do for your health and wellness today. And while our focus is on the men, this advice is just as good for the goose as it is for the gander, so women can take note as well!

Get moving.

Yes, you’re busy. Yes, you’re tired. But trust us—finding time to be good to your body will benefit your physical and mental wellbeing. Aim for at least 30 minutes of moderate physical activity per day. Need some incentive? Try technology—a wearable device like a Fitbit or an Apple Watch can be a fun way to track your health and fitness and help you achieve your wellness goals.

Don’t smoke.

Just don’t. We know that quitting is a challenge, but it’s a challenge worth taking on for both yourself and your loved ones. Speak to your doctor about ways to quit safely, avoid exposure to secondhand smoke, and check out some of the stop-smoking resources in your area.

Eat better.

Veggies, fruits, whole grains, lean protein, high fibre—you know the drill. Don’t beat yourself up over an occasional indulgence, but do your best to limit saturated fats and high-sodium foods. For more info and tips on men’s health when it comes to eating habits, head here.

Drink less alcohol.

If you choose to drink alcohol, aim for moderation. The Canadian guideline for low-risk alcohol consumption is no more than three drinks per day on most days for men, with a total of no more than 15 standard drinks per week.  Alcohol appears to increase the risk of developing various types of cancer and it can also raise your blood pressure. So toast your health with something healthier—like water!

Reduce stress.

It may seem impossible, but you MUST chill. High levels of stress can negatively impact your health in a number of ways, including headaches, depression, increased blood pressure, higher risk of heart attacks and stroke, and increased susceptibility to infection. To combat stress, try calming breathing techniques, meditation, exercise, cutting back on unnecessary obligations, and learning to accept things you can’t control. A calming supplement like our Stress Rescue can also be a natural tool in stress and anxiety relief.

Go to the doctor.

Ideally, you want to maintain your health through regular checkups rather than waiting until something is seriously wrong. Take charge of your health with preventative measures and ask your doctor when you should consider health evaluations such as cancer screenings and immunizations.

Go to sleep.

Sleep deprivation and sleep disorders like sleep apnea increase your risk of chronic health problems. While the amount of required sleep varies by age, most men should aim for between 7-9 hours per night. Need help falling or staying asleep? Check out these 17 tips from Healthline.com.