This section is designed to give you a brief but broad range of information regarding general health and sensible advice about good health practices.
Life is to be enjoyed and could be much more pleasant if we were all healthier and lived longer to enjoy it. Simple things can make a big difference and don't mean a complete change in the way you live.
Here are some tips on how to stay healthy and live longer, without worrying about it.
Eating for pleasure and health
An increasing number of people are becoming overweight. We know this can increase your risk of heart disease so cutting down on fatty food, especially animal fats, makes sense. Simply grilling food rather than frying it will significantly reduce the amount of fat you are eating.
Some foods are known to reduce your risk of many illnesses and possibly even cancer, yet are cheap and taste good, Fruit supplies vitamins and fibre and can replace sweets for children, especially as a 'treat' or reward. Aim for about five servings of fruit or vegetables each day. (One serving is roughly one piece of fruit, one dessert bowl of salad, one glass of fruit juice or two tablespoons of vegetables.)
Try gradually cutting down on salt with your food. you'll be surprised how little you need after getting used to less. It will protect you from high blood pressure. Fish, especially the oily varieties such as mackerel or sardines, are loaded with special oils which actually protect your heart. Bread, especially wholemeal types, potatoes and pasta are all great forms of carbohydrate which provide energy and should be the main part of the meal. Enjoy your food and go for as wide a variety as possible.
Smoking
The more we look at smoking and health the more we know that cigarettes are the single greatest killer in our society. Over 300 people die every day from smoking-related diseases. Smoking 25 cigarettes a day increases your risk from lung cancer by a staggering 25 times. it also doubles your chances of heart disease.
If you would like some help with giving up smoking please speak to reception to arrange an appointment with our specialist nurse.
Are you active?
Most people think they are more active than they actually are. Even a small amount of exercise or physical activity will help protect you from heart disease, which is still the greatest cause of death. Aim for at least 15 minutes every day of activity which leaves you slightly breathless. You don't need to buy expensive machines or even go to gyms or leisure centres.
- Take the stairs instead of the lift or escalator.
- Get off the bus one stop early and walk quickly.
- Play with the children. Being a 'horse' for them gets your heart pumping.
- Climb briskly up the house stairs.
- If possible, cycle rather than take the bus or use the car.
If you are out of doors in the sun, make sure your head is covered and you have a high-factor sunscreen (SPF15 or higher).
Alcohol
Relatively recently we have found out that moderate drinking for men and women over 40 can actually help prevent heart disease. The problem is that the message gets confused and there is a temptation to drink too much without realising that this protection is very soon lost as the amount of alcohol consumed rises. To make matters worse, women are more at risk from the harmful effects of alcohol than are men and it's not just a matter of average body size.
Aim for no more than three to four units of alcohol a day if you are a man and slightly less, two to three units, if you are a woman. Alcohol abuse is on the increase and children are drinking heavily at a much earlier age, setting the pattern for later life.
One unit of alcohol is roughly the same as:
- an English measure (25ml) of spirit (Scotland and Northern Ireland use larger measures);
- half a pint of normal strength beer;
- one measure of sherry (50ml); or
- one small glass of wine (100ml).
Some beers are very strong and we all pour out more generous measures at home. Cans and bottles bought in supermarkets are labeled with the number of units of alcohol they contain.
Adapted from The NHS Direct self-help guide.
