Live Well: A Guide to Healthy Living Based on NHS Guidelines

12 June, 2024  |  Holy Winter - Healthcare Writer

This guide offers practical tips for healthy living, drawing on recommendations from the National Health Service (NHS). By incorporating these steps into your daily routine, you can improve your overall well-being and reduce your risk of chronic diseases.

1. Eat a Balanced Diet

• Aim for 5 A Day: Make fruits and vegetables a star of your meals. The NHS recommends at least five portions a day for a healthy intake of vitamins, minerals, and fiber.
• Go Wholegrain: Choose wholegrain versions of starchy carbohydrates like bread, rice, and pasta. These provide sustained energy and are packed with nutrients.
• Protein Power: Include lean protein sources like fish, beans, pulses, and poultry in your diet. Aim for two portions of fish per week, with one being oily fish rich in omega-3 fatty acids.
• Healthy Fats: Unsaturated fats like those found in olive oil and avocado are beneficial for heart health. Limit saturated fats found in red meat and processed foods.
• Drink Up: Stay hydrated by consuming plenty of water throughout the day. Limit sugary drinks and opt for lower-fat milk or unsweetened beverages.
• Click here to read more on the NHS website

2. Move Your Body

• Get Active: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise weekly. This can include brisk walking, cycling, swimming, or dancing.
• Strength Training: Incorporate strength training exercises that target major muscle groups at least twice a week to build muscle mass and improve bone health.
• Find Activities You Enjoy: Choose physical activities you find fun and engaging to make them a sustainable part of your routine.

3. Prioritize Sleep

• Aim for 7-8 Hours: Adults generally require 7-8 hours of quality sleep each night for optimal physical and mental health [https://nhsgp.net/why-is-sleep-important/].
• Create a Sleep Schedule: Establish a regular sleep schedule, going to bed and waking up at consistent times, even on weekends.
• Relaxing Routine: Develop a relaxing bedtime routine to wind down before sleep, such as taking a warm bath or reading a book.

4. Manage Stress

• Identify Stressors: Recognize the situations or triggers that cause you stress.
• Relaxation Techniques: Practice relaxation techniques like deep breathing, meditation, or yoga to manage stress effectively.
• Social Support: Talk to friends, family, or a therapist for support in managing stress.

5. Reduce Alcohol Consumption

• Limit Alcohol: The NHS recommends no more than 14 units of alcohol per week for men and women. Opt for alcohol-free days throughout the week.

6. Don't Smoke:

• Quit Smoking: Smoking is one of the biggest risk factors for various health problems. Seek support from the NHS to quit smoking and improve your long-term health.

7. Regular Health Checks

• Schedule Checkups: Attend routine health checks with your doctor as recommended. This allows for early detection and management of potential health issues.

Remember:

• Small Changes: Start with small, achievable changes that you can gradually integrate into your lifestyle for long-term success.
• Consult Your Doctor: If you have any underlying health conditions, consult your doctor before making significant changes to your diet or exercise routine.

By following these tips, you can take proactive steps towards a healthier and happier life.