Top tips for healthy living
Even small changes can improve your health and cut your risk of illness.
Change4Life can help you identify small swaps.
- don’t try to do everything at once. The key to making your life healthier is to start slowly and make small changes. In time these changes will become a natural part of your lifestyle.
- do set yourself achievable goals. Keep an eye on your progress and see how well you are doing. Feel good that you are taking positive steps to a healthy life.
Stopping smoking
Quitting smoking is one of the most effective ways to cut the risk of developing cancer and heart disease. Quitting isn’t easy but with NHS support you are four times more likely to succeed than trying to quit on your own.
Limit your alcohol intake
National guidelines advise that men should limit their intake to between three and four units of alcohol per day. Women should limit their intake to between two and three units. A unit of alcohol is equal to about half a pint of normal strength lager, cider or bitter, or 25ml of spirits. Do you know your limits?
Eat a balanced diet
Eating a wide range of foods helps to make sure your body gets the nutrients it needs. Try to eat at least five portions of fruit and vegetables each day and avoid foods that are high in fat, salt or sugar. Keep an eye on your portion sizes. The supermarket health checker gives you healthier options for your shopping list.
Keep active
Building activity into your day actually gives you more energy, strengthens joints so you don’t feel so achy, can be fun and can also help you feel better about yourself, as well as reducing your risk of a range of illnesses. All movement counts – sit less, move more and gradually build up to doing 30 minutes of moderate activity, five times a week. (Children should be active at least 60 minutes a day) The name of the game is to get your heart beating faster, and your lungs working a bit harder for at least 10 minutes at a time. How fit are you?Maintain a healthy weight
Being overweight can increase your risk of developing illnesses such as diabetes, cancer, heart disease and strokes. BMI is a measure of whether you're a healthy weight for your height. Use this BMI calculator to check the whole family and find helpful information and advice.Look after your sexual health
To avoid getting a Sexaully Transmitted Infection (STI) or unwanted pregnancy it is important to practice safer sex. Condoms are the only form of contraception that can protect you against STI's. If you are concerned about your sexual health you can speak to your GP in confidence. To find out if you should be doing more to protect yourself try the sexual health test.Get screened
National screening programmes save thousands of lives a year. If problems are detected at an early stage treatment is more likely to be effective.
Bowel cancer screening: Men and women aged between 60 and 69 are automatically sent a test kit to be completed at home, once every two years.
Breast screening: Women aged between 50 and 70 are automatically invited for a free breast x-ray (mammogram) every three years.
Cervical screening: Women aged between 25 and 49 are automatically invited for free cervical screening every three years. Those aged between 50 and 64 are invited every five years.
Look after your mental health
Being mentally fit is as important as being physically fit, to reduce the risk of illness. Manage your stress levels by taking the stress test.
Stay safe in the sun
Skin cancer is one of the most common cancers in the UK and thenumber of people who develop it is increasing. The majority of cases are caused by ultraviolet radiation from the sun or sunbeds. Keep an eye out for changes to your skin and report these to your doctor without delay. Skin cancer is much easier to treat if it is found early. Protect your skin in the sun.
