Tips for a Healthy Body
For good health we all need to consider SLEEP, EXERCISE, DIET, RELAXATION – referred to by many as ‘The 4 Pillars’.
Though we rarely recommend any single commercial product, Dr Rangan Chaterjee, a GP, has written an excellent book (and audiobook and blogs), – ‘The 4 Pillar Plan’, simplifying the ideas on nutrition and exercise and pulling is all together to make a healthier life accessible to all and attainable in one manual for living.
Get fit with the NHS Fitness Studio videos
The NHS has a variety of great fitness videos which are really fun!:
Aerobics – aerobics for beginners, Belly dance, Wake up! and Couch to 5k
Strength and Resistance – warm up, abs, legs, waist, arms, bum, cool-down, Wake-up!
Pilates and Yoga – a wide range of uses (beginner, backache, postnatal, fibromyalgia etc) and yoga for sleep (beditation)
Others – strength and flex, 12 week fitness plan, 10-min workout, gym-free workouts
Brent Council has some links to healthy living too
This is a fun way to see where you are on the weight / exercise balance scale!
A healthy heart
- Give up smoking – probably the single most effective health intervention.
- Get active
- Manage your weight
- Eat more fibre
- Cut down on saturated fat
- Get your 5 a day
- Cut down on salt
- Eat fish
- Reduce your alcohol
- Get more sleep
So it’s basically attending to those 4 Pillars!
Healthy hearing
- Avoid loud noise (get a free dB meter App on your phone and check for noises you are exposed to)
- Care when listening to music, especially through headphones
- Use protection in loud noise environments , eg. at gigs and at work (have breaks every 15min, use earplugs, speak to your employer and if necessary your union
Action on Hearing Loss (ex RNID) has useful information on protecting your hearing and dealing with noise.
Telephone hearing test (free) – Tel: 0844 800 3838
Several online hearing tests are available form Boots, Specsavers and many others. These can pick up problems which then lead you on to vie a more reliable test.
You are eligible for a free NHS Hearing test if you feel you have a significant problem. Speak to one of the GPs (or send an PATCHS).
Healthy sight
It is a good idea to have regular sight checks (optometry) at an optician – recommended every 2 years. A check can spot many general health problems and early signs of eye conditions before you’re aware of any symptoms, many of which can be treated if found early enough. Eye conditions such as glaucoma, macular degeneration or diabetic retinopathy may not show until damage has been done.
Check if you are eligible for a free NHS eye test.
- Use eye protectors when working with machinery , DIY or gardening.
- Stop smoking (smokers are more likely to develop macular generation and cataracts)
- Reduce drinking (heavy drinkers are more likely to develop macular degeneration)
- Protect your eyes from the sun
More advice on looking after your eyes (from the College of Optometry)
Healthy teeth
Brushing your teeth twice a day (last thing at night before you go to bed and on 1 other occasion) with fluoride toothpaste and having regular check-ups with a dentist can help to keep your teeth healthy. Flossing or using an interdental brush each day is important to reduce gum disease:
Diet, smoking and drinking alcohol also have an effect on dental health.
Reduce sugars in drinks and food – one the main causes of tooth decay.
Check if your eligible for free NHS dental treatment.
If you are not eligible for free NHS dental care, the first part of any treatment, for instance a check-up, costs £22.70. The dentist will then work out a Treatment Plan and you will be informed of the likely costs. Dental charges dental treatment plans
More about NHS Dental Services including Emergency Care
Gum disease, its importance in retaining your teeth and how to avoid it