When it comes to good health, there’s no big secret. Here are 10 things you can do today to improve your health:
1. Check your weight
You can use a BMI (body mass index) calculator to find out if you’re a healthy weight or whether you’re at risk of serious health problems, such as type 2 diabetes, heart disease, and certain cancers. Your GP service can offer you advice on the safest way to lose weight.
2. Drink less alcohol
Regularly drinking more alcohol than advised by the NHS can lead to a wide range of long-term health problems, including, cancers, strokes, and heart attacks.
3. Eat less salt and fat
Excessive salt and fat in our diets is a major cause of chronic illnesses such as heart disease, stroke, and diabetes. Too much salt in your food can cause high blood pressure, and make you three times more likely to develop heart disease or have a stroke.
4. Exercise regularly
The benefits of exercise aren’t limited to losing weight. There are many health benefits that you can get from exercising. Even a small amount of regular activity can lower the risk of developing major chronic diseases, such as coronary heart disease, stroke, and type 2 diabetes. It is best to discuss what level of exercise would benefit you with your GP.
5. Eat more fruit and veg
For a healthy and balanced diet, try and eat five portions of fruit and vegetables a day. Research shows that eating at least 400g of fruit and vegetables a day can lower your risk of serious health problems, such as heart disease, stroke, type 2 diabetes, and obesity.
6. Keep stress in check
If left unchecked, stress can lead to further health problems, such as high blood pressure, anxiety, and depression.
7. Improve your sleep
Nearly everyone has problems sleeping at some point in their life. It’s thought that a third of people in the UK have bouts of insomnia. Most healthy adults sleep for an average of seven to nine hours a night. If you’re not getting enough sleep, it can affect relationships, daily activities, and it can delay recovery from illness.
8. Quit smoking
The health benefits of quitting smoking are immediate. After 20 minutes, your blood pressure and pulse return to normal. After 24 hours, your lungs start to clear. After three days, you can breathe more easily, and your energy increases. Keep it up and you’re adding years to your life. GP practices now offer many ways to help you quit smoking.
9. Get a sexual health test
Many people don’t notice any symptoms when they have a sexually transmitted infection (STI), such as Chlamydia or Gonorrhoea. If left untreated, STIs can lead to infertility and other health issues. You can’t tell by looking at someone whether they’ve got an infection, so it’s important to get a check-up if you’ve ever had unprotected sex. Getting tested and treated for STIs is easier than you think, and most infections can be cured.
10. Check that lump
Detecting most cancers early means that treatment is more likely to be successful. Sometimes, noticing a small change, like a lump, changes to a mole, or unexplained weight loss, can make a big difference to your health. Make an appointment with your GP if you are concerned about any changes to your body.
For more information speak to your GP or worker or visit the NHS Live Well website.