Helping Yourself Stay Well

It is much better to keep yourself healthy rather than fall ill and need medical care so look after yourself:

  • Eat a healthy balanced diet
  • Avoid or stop smoking
  • Don’t drink excessively
  • Have your blood pressure checked
  • Take regular exercise
  • Keep to a healthy weight
  • Reduce or avoid stress
  • Men, perform regular examinations of the testicles
  • Women, have regular cervical smears and check your breasts regularly

Healthy Diet

Eat less sugar, fat and salt and drink less alcohol. Eat more fibre, more fish and white meat.

Alcohol

Men can drink up to 28 units a week
Women can drink up to 21 units a week
A unit = 1/2 pint of beer = Pub measure of spirits = Pub glass of wine
= Small glass of sherry

Smoking – Why Stop?

A man aged 50 who smokes 20 a day is four times more likely to die from heart disease than a non-smoker of the same age. Lung cancer kills 38,000 people a year in the UK. Each cigarette shortens your life by five to six minutes. It makes your children ill – they are twice as likely to get chest and ear infections.

Exercise

It helps to reduce weight. It helps to relieve stress. It makes you feel and look better. Once you have found a form of exercise you enjoy, do it:

  • Often enough - Two or three times a week for 20-30 minutes
  • Hard enough - To make you feel breathless
  • Long enough - It must become part of your life for good.

Remember: If you are not used to exercise start slowly and build up gradually. Both doctors and nurses will be happy to advise you and your family about these important changes. Why not come to a well man/woman clinic?

Stamina Ratings

Badminton** Housework (moderate)*
Canoeing*** Jogging****
Climbing Stairs*** Judo**
Cycling (hard)**** Mowing lawn by hand**
Dancing (ballroom)* Rowing****
Dancing (disco)*** Sailing*
Digging the garden*** Squash***
Football*** Swimming (hard)***
Golf* Tennis**
Gymnastics** Walking (briskly)**
Hill Walking*** Weightlifting*
Cricket* Yoga**
* Not much effort ** Beneficial effort *** Very good effort **** Excellent effort