KEEPING HEALTHY, STAYING HEALTHY

Sensible drinking

A very small amount of alcohol does you no harm but if it's more than a small amount you may be damaging your health.

Alcohol is measured in units
- one unit is 10 grams of alcohol

ONE UNIT OF ALCOHOL

1 single whisky, 1 glass of sherry or fortified wine, 1 glass of table wine, 1/2 pint of beer or cider, 1/4 pint of strong lager.

ADVISED LIMITS

Not more than 21 units per week for men.

Not more than 14 units per week for women

Abstinence, or no more than an occasional drink during pregnancy

Giving up smoking

Some people smoke because they enjoy it and do not want to stop. However, when we ask most people, they say they do not really enjoy it, would like to stop, but cannot manage to. Even a few cigarettes will greatly increase the risk of:-

	Heart and arterial disease (heart attack, stroke and amputation)
	Cancer (all kinds)
	Chronic bronchitis ( a cough with phlegm every morning is an early sign)
	Ulcers

Ask your nurse / doctor for advice about giving up smoking.

Healthy eating

When cooking with oil, use polyunsaturated oils such as sunflower or monounsaturated oil such as olive oil. Measure with a tablespoon the amount of oil so you see how much you use, then you can slowly reduce it to maybe half or less. There are 130 calories per tablespoon of oil.

	Eat less meat. When cooking meat, trim off excess fat and grill rather than fry.
	Skim off the layer of fat that settles on top of the food. - Avoid sausages, pies, butter, lard and suet.
	Eat more vegetables, they provide fibre (filling you up) and have fewer calories than meat.
	Eat more fish or chicken. Eat fish (particularly oily fish) twice a week.
	Change from full cream milk to semi-skimmed or skimmed.
	Avoid hidden fat in pastry and pies, biscuits, cakes, sausages or burgers.
	Reduce your intake of egg yolks and cheese. Use cottage cheese.
	Eat plenty of garlic and onions.
	Eat more cereals and cereal products - bread, rice, pasta etc.

Keep Exercising

At least half an hour sustained vigorous exercise twice a week :-

	Cycling
	Swimming
	Brisk walking
	Aerobics
	Competitive sport
	Jogging

If you have blood pressure problems, a heart disease or stroke, please discuss this with your doctor or practice nurse first.

Have regular check-ups :-

	Six monthly if diabetic or if you have blood pressure problems
	As doctor recommends if you have heart disease or stroke, usually six monthly

Keep to your recommended weight :-

Check this with our practice nurse or doctor.