“THE DOCTOR OF THE FUTURE WILL GIVE

NO MEDICINE, BUT INSTEAD WILL

INTEREST HIS PATIENTS IN THE CARE OF
THE HUMAN FRAME, IN DIET, AND IN THE
CAUSE AND PREVENTION OF DISEASE.”
Thomas Edinson. Inventor, scientist, business
man.

THE GOOD
HEALTH GUIDE
If you find yourself more likely Many of the the most common Along with our content there
to reach for an unhealthy snack conditions in today's society are a number of excellent and
and a evening by the TV rather such as heart disease, trusted resources that we will
than your running shoes, diabetes, lower back pain, sign-post you to and in
you’re not alone. It seems that stroke, lung cancer, particular place an emphasis
human nature makes us depression, kidney disease on health related tools and
complacent in taking our well- and chronic obstructive technologies such as apps to
being for granted. It is only pulmonary disease could be help you improve your well
when we begin to experience prevented or improved by being.
ill-health that we begin healthier lifestyles.
“IF I’D KNOWN I WAS GOING
worrying about it.
The purpose of this booklet is TO LIVE THIS LONG, I’D
to provide information about HAVE TAKEN BETTER CARE
the main contributing factors to OF MYSELF.”
good health and how we can
Eubie Blake, composer and
live longer, healthier lives.
jazz pianist.

1. Introduction
2. Exercise
3. Weight Management
4. Diet
5. Quit Smoking
6. Alcohol reduction
7. Healthy Minds

EXERCISE AND YOUR HEALTH

“If exercise had just been invented it would be hailed as a miracle
cure.”

Sir Liam Donaldson International champion of patient safety and public

health.

Exercise is more effective than Set Goals Well fitted shoes with good
many medicines to treat Long shock absorption will help you
term Conditions. 50% of adults who start an avoid injury.
exercise programme drop out
Exercise adds years to our within 6 months Sticking to it
lives and allows us to do more
within those years. Don't drop out. Set realistic It's hard to stick to an exercise
goals and be gradual and regimen. The trick is to
Being fit and active can help progressive about achieving incorporate the exercise into
prevent or manage many them. everyday activities.
common long term conditions
such as heart disease, type 2 Know your limits Exercise Tips when you're
diabetes, obesity, back pain, If you're recovering from illness out and about.
osteoarthritis, cancer or injury or have restricted Try and leave the car at
and depression. movement, take it easier and home and walk more. Use
Regular exercises along with a aim for 10 minutes a day to the stairs not the escalators.
balanced diet can provide begin with. Choose gentler If you have to take the car,
enormous benefit to your activities such as walking, then park some distance
overall health and make you swimming or cycling. from your destination and
more resilient to health If you have back pain – avoid use a bit of leg power!
problems in the future. Being standing or sitting for too long. Encourage others around
more physically active can be Be mindful that your back acts you to be more active and
easy and inexpensive. as a shock absorber so if it is be a lifestyle champion. Go
troubling you try not to do walking or even dancing to
We should aim to exercise get your heart rate going,
exercises that jolt it.
as much as possible. The your joints moving and to
Department of Health If you have wear and tear in strengthen your muscles.
recommends 150 minutes a your hips, knees or ankles then
week of 'moderate intensity try low impact activities and
activity' or 75 minutes a avoid hills as these can place
week of 'vigorous intensity extra strain on your knees.
activity'.
Be prepared
Make sure you have the right
This might be achieved by kit for the right activity.
doing household chores and
gardening with vigour or by
more obvious activities such as
jogging.

WHAT IS MODERATE INTENSITY AND VIGOROUS INTENSITY?

For any type of activity to benefit your health, you need to be moving quick enough to raise your heart
rate, breathe faster and feel warmer. This level of effort is called moderate intensity activity. One way to tell
if you're working at a moderate intensity is if you can still talk but you can't sing the words to a song.

If your activity requires you to work even harder, it is called vigorous intensity activity. There is substantial
evidence that vigorous activity can bring health benefits over and above that of moderate activity. You can
tell when it’s vigorous activity because you're breathing hard and fast, and your heart rate has gone up
quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing
for a breath.

Exercise Tips when you're Sit less – Stand more Toughening up...the
at home. Sitting is bad...really bad....if benefits of Strength
you spend most of your day Training
When settling down to eat,
sit on your chair and stand sitting you are increasing your
Want to reduce body fat,
up again 10 times before risk of obesity, diabetes,
increase lean muscle mass
you start your meal. This will cardiovascular disease and
and burn calories more
burn some calories and cancer -even if you are
efficiently? ...strength training
make you fitter. Think of exercising regularly (read
is a key component of overall
your home as a gym... more)
health and fitness for everyone.
household chores can be Being less sedentary is as
your work out; vacuum with important as being more active.
long drawn out movements So for example stand
using the whole body whenever you are on the
instead of just your arm. phone at work or at home, look
Time yourself to see how into using a standing desk and
long it takes to house clean. if you have to sit take regular
Then try and do it faster with breaks every half hour and
greater vigour next time. spend a few minutes moving
around.

Use it or lose it • Control your weight. As you • Manage chronic conditions.

gain muscle, your body begins Strength training can reduce
Muscle mass naturally to burn calories more the signs and symptoms of
diminishes with age and if you efficiently. The more toned your many chronic conditions,
don't do anything to replace the muscles, the easier it is to including back pain, arthritis,
lean muscle you lose, you'll control your weight. obesity, heart disease and
increase the percentage of fat diabetes.
in your body...but strength • Boost your stamina. As you
training can help you preserve get stronger, you won't fatigue • Sharpens your focus. Some
and enhance your muscle as easily. Building muscle also research suggests that regular
mass — at any age. contributes to better balance, strength training helps improve
which can help you maintain attention for older adults.
Strength training also helps independence as you age.
you:

• Develop strong bones. By

stressing your bones, strength
training increases bone density
and reduces the risk of
osteoporosis.

Whatever you might be doing - think about your 'core' ; these are the key
muscles that support your low back. Rather like the foundations of a house
it's important to have a good base of strong stomach muscles to make us
sturdy. Pull in your lower tummy and pelvic floor muscles a little way, try
and keep breathing normally and hold. Keep practising or better still join a
Pilates Class!

WHEN ENOUGH IS NO LONGER ENOUGH

So you're getting fitter but you need to challenge yourself further. Remember FITT :

Frequency – increase the number of times per week you are active

Intensity – walk, cycle, swim or doyour gardening a little bit harder and faster

Time – remember anything over 30 minutes of moderate intensity exercise gives your body a significant
health benefit whilst 45-60 is recommended to prevent obesity.

Type – if your activity is becoming a little too easy challenge yourself to make it more demanding like a
walk into a gentle jog...

There's an App for that !

in fact there are loads but we particularly like

Couch to 5K Strength and Flex Fitocracy

podcasts
If it's been a long since you did A fitness app inspired by the
any exercise, you should check The Strength and Flex plan is a video game world, Fitocracy
out the NHS Choices Couch to five-week exercise programme makes exercise fun. Use the
5K running plan. delivered through five app to track your workouts,
podcasts. The plan is a fun earn points, unlock
It's made up of podcasts
way of improving your strength achievements, beat quests,
delivered over the course of
and flexibility, and to get you and slay the laziness dragon in
nine weeks and has been
motivated to exercise regularly. you. When you join Fitocracy,
specifically designed for
If you're not very active, don't you join a Facebook-style
absolute beginners.
enjoy exercise, need a bit of a social network of supportive
You first start running for short push, or you simply want a way "Fitocrats" who will keep you
periods of time and as the plan to get fit again, then Strength motivated on your journey with
progresses, gradually increase and Flex is for you. daily inspiration and advice.
the amount.
Price: Free Price: Free
When the nine weeks ends,
Available on NHS Choices Available on iTunes
you should be able to run for
30 minutes non-stop, which for
most people is around five
kilometres.

Read more about Couch to

5K.

GOT TIME ? ...DR MIKE WANTS TO TELL YOU ABOUT THE

SINGLE MOST IMPORTANT THING YOU CAN DO FOR YOUR
HEALTH...

23 and 1/2 hours: What is the single best thing we can do for our health?

“THOSE WHO DO NOT FIND TIME FOR EXERCISE WILL HAVE

TO FIND TIME FOR ILLNESS.”
Edward Stanley, Earl of Derby (1826 - 93)

WEIGHT MANAGEMENT
The Body Mass Index tells you how big you are, not how sick
you are.

Dr Arya M Sharma.

What is obesity? What causes obesity? Obesity is an increasingly

common problem, because
Obesity is a term used to Simply put, obesity is generally many modern lifestyles often
describe somebody who is very caused by consuming more promote eating excessive
overweight, with a lot of body calories than you burn off amounts of cheap, high-calorie
fat. Whilst we are generally through physical activity. The food and spending a lot of time
preoccupied with the main calorie culprits are fatty sitting at desks, on sofas or in
appearance of being and sugary foods.The excess cars.
overweight it is the hidden energy is then stored by the
danger of accumulating, fatty body as fat. Abdominal or 'belly
deposits around our heart and fat' is considered to pose the
abdominal organs that should highest risk to health. This
concern us most. It can be a 'visceral fat' in your middle
ticking timebomb leading to makes toxins that affect the
Type II Diabetes, Heart way your body works, among
disease, some types of Cancer them are chemicals called
and Stroke. cytokines that boost your
chances of heart disease and
make your body less sensitive
to insulin, which can bring on
diabetes.

MEASURING OBESITY

BMI (Body Mass Index) • A BMI of 30 to 39.9 means For women, a waist
you are considered obese measurement of 32 inches or
There are many ways in which
• A BMI of 40 or above means for men, a waist measurement
a person's health in relation to you are considered severely of 37 inches or more means
their weight can be classified. obese
you are more likely to develop
but the most widely used
Measuring your waistline obesity-related health
method is body mass index
problems.
(BMI). BMI is a measure of How can you tell if your belly
whether you're a healthy fat is putting your health at If you have to move to a larger
weight for your height. Whilst it risk? That part is easy. No waist size, even if your weight
isn't used definitively to special blood tests or scans is considered normal for your
diagnose obesity it gives some are required. All you need is a height, or even if you haven’t
indication of whether you might tape measure. The size of your noticed much weight gain,
be overweight. Try this BMI waist says it all. that’s an important sign it’s time
healthy weight calculator to to start eating better and
The higher the number, the
calculate your score. exercising more.
greater the danger your tummy
For most adults: poses to your health. (Read the full article on belly
fat)
• A BMI of 25 to 29.9 means
you are considered overweight

Tackling obesity Outlook Regularly monitoring your

weight, setting realistic goals
The best way to tackle obesity There is no "quick fix" for and involving your friends and
is to eat a healthy, reduced- obesity. Avoid fad diets and family with your attempts to
calorie diet and to exercise accept that lifestyle changing lose weight can also help.
regularly. Generally speaking, habits over several years are
regular moderate exercise of 1 needed. Weight loss Remember that even losing
hour a day, such as walking, programmes take time and what seems like a small
helps you lose more calories commitment, but they work amount of weight (such as 3%
than you gain. You should also best when people are able to or more of your original body
consider eating a balanced, complete the programmes fully weight), and maintaining this
calorie-controlled diet, join a and are offered advice about for life, can significantly reduce
local weight loss group, take up maintaining the weight loss your risk of obesity-related
physical activities such as fast achieved. complications like diabetes and
walking, jogging, swimming or heart disease.
tennis and eat slowly and avoid
situations where you know you
could be tempted to overeat.

There's an App for that!

The plan is delivered through

Losing weight with
12 fun and motivating weight
the NHS weight loss loss packs, which include a
plan colourful food and activity log
sheet.
With more than three million
You can also get advice and
downloads, "Losing weight –
support from the very active
Getting started" has helped
online Weight Loss community.
thousands of people with their
weight loss goals. The 12-week
plan combines calorie counting
and exercise to help you lose
weight safely and sustainably.

Food for thought... Often our

excess fat is considered in terms
of how we appear to the outside
world. Consider for a moment
how that fatty build up may be
narrowing arteries and effecting
your cardiac function. It is the
unseen and unknown that is often
overlooked.

DIET
Eat food, not too much, mostly plants.

Michael Pollan, author, educator and lifestyle evangelist

.

"Eat food" means to Plenty of bread, rice, potatoes, Some milk and dairy foods (15%
pasta and other starchy foods of intake)
eat real food: Try to (30% of intake)
choose a variety of
different foods from
these main food
groups.
(Click on images for a closer
look)

Some meat, fish, eggs, beans

and other non-dairy sources of
protein (10%)
Plenty of fruit and vegetables (40%)

Fats (5%). Some fats are such

as olive oil are considered to be
good for a healthy heart.

Getting the correct proportions of food groups

What proportions of food In particular it would seem we Advice is always changing but
groups we should consume should be eating more fruit and for the moment here is the
during the day is continually vegetables than previously latest food plate to show the
under review. The 'eatwell thought (7 portions rather than proportion of food groups you
plate' devised by the Food 5), slightly less meat, reducing should be eating on a daily
Standards Agency in the mid sugary foods to an occasional basis. To make sense of it you
1990's represents the treat and cautiously... there is would be advised to read the
proportions of food we should less emphasis on reducing full article here.
be aiming to eat each day. saturated fats.
However a great deal of
evidence has accumuated
since then making it look ready
to be revised.

What is the correct portion

size?
We often over-estimate what Thankfully help is at hand.
our portion sizes should be and Literally. Use your hand sizes
underestimate the number of to give you an indicator of what
calories in our meals. This is the correct portion size for
'portion distortion' is not helped each food group.
by the tendency to use large
plates at the dinner table and
impracticlality of weighing and
measuring the correct food
amounts.

A MAN'S GUIDE TO A WOMAN'S GUIDE

PORTION SIZE TO PORTION SIZE

A bit about calories The recommended number of When it comes to a healthy

calories per day are 2500Kcal diet, balance is the key to
Calorie intake will depend on for a man and 2000Kcal for a getting it right. This means
what you eat and how much woman though these values eating a wide variety of foods
you have. Calories are a can vary depending on age, in the right proportions, and
measure of the amount of metabolism and levels of consuming the right amount of
energy stored in food and physical activity, among other food and drink to achieve and
drink. things. maintain a healthy body
weight.
 Read the NHS page
on understanding calories.

Green Is Good

Checking the label Sometimes there can be a big Where colour coded labels are
difference between similar used you can tell at a glance if
When you’re food shopping, it’s products. Many foods are now they are high (red), medium
a good idea to look at the label labelled with nutrition (amber) or low (green) in fat,
to help you make a healthier information. Front of pack saturated fat, sugars and salt.
choice. Try comparing similar nutrition labels contain For a healthier choice, try to
products and choose the ones information to help you make pick products with more greens
with less fat, saturated fat, decisions, such as colour and ambers and fewer reds. To
sugars and salt. coding/ percentage of your find out more see
Guideline Daily Amount. nhs.uk/foodlabels

Sugar...the silent killer High sugar intake leads to Always check food labels and
tooth decay. swap reds labelled foods
Most adults and children in the (High) for greens (Low).
UK eat too much sugar. For a healthy, balanced diet,
we should eat these types of
Many foods and drinks that foods occasionally, in small
contain added sugars can be amounts. We should get the
high in energy (calories) and majority of our calories from
often have few other nutrients. natural starchy foods
Eating these foods too often (potatoes, bread, cereals, rice
can mean you eat more and pasta and fruits and
calories than you need, which vegetables.
can lead to weight gain and
obesity. If you don't consider yourself to
have a sweet tooth and avoid
Being overweight can increase sugary drinks, you may still be
your risk of health conditions eating more sugar than you
such as: think.
• Heart disease Many foods that we don't
• Type 2 diabetes consider to be sweet contain a
surprisingly large amount of
sugar.

Remember that even • Rather than spreading jam,

TOP TIPS TO unsweetened fruit juice is marmalade, syrup, treacle or
honey on your toast, try a
REDUCE SUGAR sugary, so limit the amount you lower-fat spread, sliced banana
INTAKE have to no more than 150ml a or lower-fat cream cheese
day. instead.

For a healthy, balanced diet, • If you prefer fizzy drinks, • Choose tins of fruit in juice
cut down on foods and drinks choose diet versions or try rather than syrup.
containing added sugars. diluting fruit juice with sparkling •Choose wholegrain breakfast
water. cereals, but not those coated
These tips can help you to cut
down: • Limit cakes or biscuits to a with sugar or honey.
rare treat; they offer no Find more ways of cutting out
• Instead of sugary fizzy drinks
nutritional benefit but are high sugar from your diet. Click
or sugary squash, go for water,
calorie. here.
lower fat milks, or sugar free,
diet and no added sugar • If you take sugar in hot drinks Learn more about Healthy
drinks. or add sugar to your breakfast Snaks. Click here.
cereal, gradually reduce the
amount until you can cut it out
altogether.

Salt • Compare nutrition labels on • Watch out for the salt content
food packaging when buying in ready-made pasta sauces.
You don't have to add salt to everyday items. You can really
your food to eat too much of it Tomato-based sauces are
cut your salt intake by checking
– around 75% of the salt we often lower in salt than cheesy
the label and choosing the
eat is already in everyday sauces or those containing
pizza, ketchup or breakfast
foods such as bread, breakfast olives, bacon or ham.
cereal that's lower in salt. Try
cereal and ready meals. choosing one food a week to • For healthier snacks, choose
Remember, whether you're check and swap when you're fruit or vegetables such as
eating at home, cooking or food shopping. carrot or celery sticks. If you
eating out, don't add salt to are going to have crisps or
• Go for reduced-salt,
your food automatically – taste crackers, check the label and
unsmoked back bacon. Cured
it first. Many people add salt choose the ones lower in salt.
meats and fish can be high in
out of habit, but it's often salt, so try to eat these less • Go easy on soy sauce,
unnecessary, and your food will often. mustard, pickles, mayonnaise
taste good without it. and other table sauces, as
• Buy tinned vegetables without
Shop for low-salt foods these can all be high in salt.
added salt. Do the same with
When shopping for food, you tinned pulses.
can take steps to cut your salt
intake:

Many of us in the UK eat too much salt. Too much salt can raise your blood pressure, which puts
you at increased risk of health problems such as heart disease and stroke. But a few simple steps
can help you to cut your salt intake.

Salt levels can be high in Tomato-based sauces are

TOP TIPS TO certain foods such as pizza, often lower in salt than cheesy
REDUCE SALT ketchup or breakfast cereal. sauces or those containing
INTAKE Try choosing one food a week olives, bacon or ham.
to check and swap when you're
• If you are going to have crisps
food shopping.
• Banish the salt cellar from the or crackers, choose smaller
dinner table. Salt is already • Avoid processed meats and packets, check the label and
present in most everyday foods ready made dinners. They tend choose the ones lower in salt.
such as bread, breakfast cereal to be high in fat and salt.
• Go easy on soy sauce,
and ready meals.
• Buy tinned vegetables without mustard, pickles, mayonnaise
• Compare nutrition labels on added salt. Do the same with and other table sauces, as
food packaging when buying tinned pulses. these can all be high in salt.
everyday items.
• Watch out for the salt content
in ready-made pasta sauces.

There's an App for that !

in fact there are loads but we particularly like

MyFitnessPal Calorie checker Fitocracy

When it comes to tracking your Use the NHS Choices calorie A fitness app inspired by the
diet and exercise, checker to look up the calories video game world, Fitocracy
MyFitnessPal is one of the of more than 150,000 different makes exercise fun. Use the
biggest names around. With a foods and drinks quickly and app to track your workouts,
database of more than two simply. The calorie checker's earn points, unlock
million food items, the platform database lists the calorie and achievements, beat quests,
makes it easy for users to keep fat content of: and slay the laziness dragon in
track of calories and so much you. When you join Fitocracy,
• Generic foods.
more. MyFitnessPal can be you join a Facebook-style
used with all diets, whether • Branded products. social network of supportive
you're going low carb, high "Fitocrats" who will keep you
• Meals from around the world.
protein, or just trying to eat motivated on your journey with
healthier. • Alcoholic drinks. daily inspiration and advice.

Price: Free. • Restaurant meals, including Price: Free

fast food chains.
Available on iTunesGoogle Available on iTunes
Play, , Windows Phone. For quick access to the calorie
checker on the go, save the Change4Life Sugar
Change4Life healthier page to your mobile device's Swaps
recipes home screen, and use it just
like an app.
The Change4Life Sugar Swaps
The Change4Life healthier Price: Free. app is designed to show
recipes app is a great free way quickly and easily how much
Available on NHS Choices.
of helping everybody eat tasty sugar is in the food and drink
healthier meals. Use it to you’re having. Just scan the
5 A DAY meal planner
search more than 100 easy barcode and see how much
calorie-counted recipes for sugar it contains.
breakfast, lunch, evening Need to include more fruit and
vegetables in your diet? The 5 • See how much sugar is in a
meals, puddings and snacks,
A DAY meal planner is just product.
keep track with the handy
shopping list, which organises what you and your family need. • Keep track of the last 10
the ingredients you need by Create a weekly 5 A DAY meal products you’ve scanned.
supermarket aisle, and learn planner and shopping list in
five simple steps. It makes • Share the amount of sugar in
more about being food smart
healthy eating simple, with things via Facebook.
and making healthier choices.
ideas for meals, tasty recipes, Price: Free.
Price: Free. cheaper options and top tips.
Available on iTunes, Google
Available on the NHS health Price: Free. Play.
apps library.
Available on NHS Choices.

POLLAN'S 7 RULES FOR EATING

1. Don't eat anything your great 5. It is not just what you eat but how you
grandmother wouldn't recognize as food. eat. "Always leave the table a little
"When you pick up that box of portable hungry," Pollan says. "Many cultures
yogurt tubes, or eat something with 15 have rules that you stop eating before
ingredients you can't pronounce, ask you are full. In Japan, they say eat until
yourself, "What are those things doing you are four-fifths full. Islamic culture
there?" Pollan says. has a similar rule, and in German culture
they say, 'Tie off the sack before it's full.'"
2. Don’t eat anything with more than five
ingredients, or ingredients you can't 6. Families traditionally ate together,
pronounce. around a table and not a TV, at regular
meal times. It's a good tradition. Enjoy
3. Stay out of the middle of the
meals with the people you love.
supermarket; shop on the perimeter of
"Remember when eating between meals
the store. Real food tends to be on the
felt wrong?" Pollan asks.
outer edge of the store near the loading
docks, where it can be replaced with 7. Don't buy food where you buy your
fresh foods when it goes bad. gasoline. In the U.S., 20% of food is
eaten in the car.
4. Don't eat anything that won't
eventually rot. "There are exceptions --
honey -- but as a rule, things like
Twinkies that never go bad aren't food,"
Pollan says.

Takeaway food... picking the

healthy options!
When it comes to eating takeaways there are few healthy options.
Often they are high in fat, salt and calories...but there are ways to
limit the damage of the occasional treat. Click here for top tips on
what to choose and what to avoid.

GOT TIME? DR. MIKE GIVES YOU THE LOW DOWN ON

HEALTHIER EATING:

What's the Best Diet? Healthy Eating 101

GOT TIME? DR MIKE WANTS YOU TO CONSIDER THE BEST

DRINK FOR YOU:

What is the single best drink for your health?

SMOKING
Quit smoking.

Smoking is bad for you..really It causes high blood pressure, It has a detrimental effect on
bad. Smoking greatly increases diabetes, circulation problems fertility, sexual performance, it
the risk of getting lung cancer, and angina. Smokers die an ages the skin, stains your teeth
heart attack, chronic lung average of 10 years earlier and reduces your energy
disease, stroke, and many than nonsmokers. Smoking is levels... We suspect you know
other cancers. the most preventable cause of much of that too.
death. We suspect you know
that.

If you are one of the 70% of smokers that wants to give up then great...
help is at hand. So do it now:

STEP 1 STEP 2 STEP 3

Enroll at your local Stop Join the crowd and sign up to Be part of the Smoke free
Smoking Service. online support for a free quit community and and introduce
kit. yourself on the Smokefree
Facebook page
JOIN!
ENROLL!

STEP 4 STEP 5

All enrolled?... Excellent! You will be Think about the benefits to yourself and
surprised how helpful your GP can be. your family. Consider what the cost
Advice aside they can help provide the savings will be over time and how that
tools to cope..gum, nicotine patches and money could be spent on more exciting
medications. Make an appointment with things
your GP today and see how they can
help.
Cost Calculator

GOT TIME? DR. MIKE UNDERSTANDS YOU AND WANTS TO HELP.

What is the Single Best Thing You Can Do to Quit Smoking?

Vaping E-cigarettes '95% less There's an App

Vaping can be defined as the harmful than smoking' says
act of inhaling water vapor report for that
through a personal vaporizer "E-cigarettes are 95% less
(the vaper’s tobacco-free harmful than tobacco and Smoke Free
version of the traditional could be prescribed on the
cigarette). It is an increasingly NHS in future to help
popular alternative to smoking Smoke Free is a quit smoking
smokers quit," BBC News
and an aid in smoking app with a difference. You'll get
reports. (Read More)
cessation. Whilst there have all the usual things you want
been no long term studies a from a quit smoking app, but
recent study by the NHS with the added bonus of the
suggested that E-Cigarettes option of sharing information
are significantly (95%) less about your cravings and how
harmful than smoking' bad they were with scientists
researching ways of helping
people quit smoking.

Price: Free

Available on iTunes and

Google Play

ALCOHOL
Reducing your intake.

Health effects of alcohol Alcoholic drinks such as beer Over time, heavy drinking
and wine have a high hidden interferes with the
Most people have experienced calorie count. A pint of beer for neurotransmitters in the brain
the after effects of short term example contains the same that are needed for good
alcohol consumption... the number of calories as a packet mental health. So while alcohol
hangover and the poor nights of crisps. Too much alcohol may help deal with stress in the
sleep. However, it's the longer consumption can result in a short term, in the long run it
term health effects of alcohol build up of abdominal fat that is can contribute to feeling
that people often only related to cardiovascular depressed and anxious and
experience once it's too late. disease, and diabetes. It can make stress harder to deal
Regularly drinking more than cause liver disease, stroke and with. People who drink heavily
the NHS recommends can breast cancer. Alcohol is a are more likely to suffer from
have a noticeable impact on depressant, which means it mental health problems.
your waistline as well as cause slows down the brain and the
less obvious but more serious central nervous system's
health problems. processes.

This video is private

RECOMMENDED GUIDELINES

Keeping within recommended guidelines is key such

as 3-4 units maximum a day for a man (1 pint of
beer) or a 2-3 units maximum a day for a woman
(standard glass of wine). (Read more at
Change4life)

TOP TIPS • Drinking in rounds can mean • Pace yourself by taking small
you end up drinking more than sips.
you intended. Opt out and drink
• Alternate an alcoholic drink • Avoid "binge drinking" – some
at your own pace.
with a glass of water – this will people are under the
help to prevent you becoming • Try cutting down with a friend, misapprehension that they can
dehydrated. as you’ll be more likely to stick "save up" their units to splurge
to it with moral support. at the weekend.
• Don’t drink on an empty
stomach. If you do reach for • Eat a healthier dinner before • If you’re drinking white wine,
snacks while drinking, opt for a you start drinking. Order or why not add a splash of soda
healthier option – choose a cook before you start drinking water to help the same number
sandwich instead of crisps or so you’re not tempted to go for of units last longer?
chips, or choose a chicken the less healthy options.
burger without mayonnaise
instead of a kebab with garlic
sauce.

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GOT TIME? DR. MIKE WANTS YOU TO CONSIDER YOUR RELATIONSHIP

WITH ALCOHOL.

A ReThink of the Way we Drink

A HEALTHY
MIND... AND BODY
“It is exercise alone that supports the spirits, and keeps the mind in
vigor”

Cicero, roman philosopher, statesman and lawyer.

What activity can Choose your own level of Click here to learn how to cope
maintain a healthy intensity and go for it! with stress more thoughtfully.

mind? 2. Stress 3. Self esteem

Our mood state, our mental Stress causes the body to build How we feel about ourselves
wellbeing, our happiness ...is up chemicals which prepare it effects our satisaction in life,
dependant on our ability to for a primitive 'fight or flight' our resiliance and our general
cope with the trials and emergency which in turn outlook. It also impacts on our
tribulations of everyday life. causes raised blood pressure, relationship with others.
Most people conclude that their increased heart rate and Physical self esteem in other
lives are increasingly stressful perspiration. It also words our stamina, strength,
and hectic and we need to be compromises the efficiency of sporting ability and body
mentally resilient as well as our immune system. attractiveness is part of how we
physically fit to maintain a feel about ourselves. Improving
Unfortunately these
healthy and contented this can have a strong, positive
mechanisms are unhelpful to
existence. Whilst everyone's influence on our overall self
the individual stuck in traffic, a
lives are uniquely different esteem. Getting fitter is
busy office or a crowded train
there is one common resource therefore important and studies
who cannot fight or run away.
that we can all use to combat show that this improvement is
Over time these chemicals and
negative thoughts and most apparent in those whose
the changes they produce
feelings... EXERCISE. self esteem is lowest at the
cause serious damage to our
beginning of an exercise
The benefits of exercise health increasing our risk of
program. Try and pick
heart attacks and stroke.
1. A positive mood something moderately
Physical activity can reduce
demanding (how about the
How we feel about life stress by acting as a relief
Couch to 5K app in the
modulates how we cope with valve (known as 'stress-
exercise chapter !) and try and
its challenges. And even how buffering'). Evidence suggests
keep it up for at least 12 weeks
we modulate pain. Keeping that highly active individuals
and pick something you enjoy
physically active especially with tend to have lower stress
doing. Try and set measurable,
high levels of regular exertion compared to their less active
realistic goals so that you can
can be a real tonic in counterparts. Exercise acts as
look back on your experience
enhancing positive emotions a distractor from stress and
and wallow in your success!
such as interest, excitement, helps improve your mood. It
enthusiasm and alertness. The also makes you more inclined
greatest impact of exercise is to follow healthier behaviours
often seen in those with lower such as giving up smoking and
energy levels and more better eating habits.
negative feelings at the start of
the exercise program.

4. Anxiety and Depression Studies show that following the groups or exercising alone...
Department of Health's indoors or outdoors.
Anxiety and Depression varies
recommendation of 50 minutes
from mild to severe and is Bear in mind there may be
a week of 'moderate intensity
experienced by 10% of us in more health benefits in
activity' or 75 minutes a week
any one year. Mental health participating outside in the
of 'vigorous intensity activity'
problems can be improved fresh air especially if sunshine
can be effective in combatting
through exercise either on its is permitting (provided you are
mental health problems ; even
own or in combination with in a clean air environment of
in those who have not
anti-depressants and/or the course and you've taken all
responded in the past to anti-
talking therapies (e.g. cognitive obvious precautions about
depressants. All types of
behaviour therapy). exercising in the
aerobic exercises are useful.
sunshine...keeping hydrated,
Choose what you are most
wearing sun cream, sun hat...
comfortable with...
etc.)

5. Dementia and Cognitive Cognitive decline occurs in Exercise can also improve
Decline older people who do not aspects of physical function
develop demnetia but suffer such as endurance, strength,
Alongside the increase in life
with aspects of poor attention, balance, mobility, gait and
expectancy has been a rise in
concentration, memory and flexibility.
those suffering from dementia
become slower and less
and cognitive decline. The 6. Sleep
efficient. Exercise appears to
main symptom of dementia is
protect against the onset of We all know how a bad night's
memory loss, which becomes
these disorders and for sleep can effect our mood but
progressively worse over time.
sufferers can slow the rate of it's thought that one third of us
decline. Higher levels of activity suffer with a lack of sleep or
along with greater frequency – poor quality sleep leading to
three times or more a week reduced energy and
seems to be most effective. concentration levels.

This can impact on our 7. Increased feelings of 8. Social interaction

relationships and work life. control
Physical activity in groups
Studies show that exercise can
Known as 'mastery presents an opportunity for
improve sleep quality and
experiences' , physical activity social contact and interaction
therefore our wellbeing. Long
can lead to greater belief that increasing the possibility of
term insomnia sufferers may be
one is able to influence his or networks and friendships. It
interested to know that 50
her environment and bring could be part of a team game
minutes of moderate intensity
about desired outcomes which such as volleyball, touch rugby
aerobic activity reduces pre-
in turn leads to greater or football), buddying up with a
sleep anxiety and improves
wellbeing. For example partner (salsa dancing,
sleep quality. So try cycling,
completing an exercise session badminton or squash) or simply
swimming or running early
that was previously thought meeting others with a mutual
evening, finish with a hot bath
impossible such as a 5Km race interest such as dog walking or
and then straight to bed. Sweet
for the first time may enhance trekking.
dreams!
feelings of confidence and self
esteem with a knock on effect
of greater confidence in
everyday life.

VOLUNTEERING

The idea that there is always someone else worse type in your postcode and find out how you can do
off than yourself perhaps isn't the most generous something great today. https://do-
way of feeling better about yourself – that said it.org/opportunities/search
there is a reality that exists within this philosophy
Feel like the one who needs the support and
and you can make change, real change to another
help? Speak to your GP about 'social prescription'
persons life. This rewards you with a great sense
and ask what resources are available in your
of purpose and accomplishment along with the
community.
opportunity to meet new people, gain new skills
and make a big difference to your community. So Want to do something more physical? How about
whether it is helping out at a soup kitchen or helping out with the National trust for example
having a cup of tea with a lonely pensioner go https://www.nationaltrust.org.uk
online, /volunteer
 GOT TIME? DR. MIKE ON MINDFULNESS... SEE HOW YOU CAN
MANAGE STRESSFUL SITUATIONS MORE THOUGHTFULLY

90:10 The Single Most Important Thing You Can Do For Your Stress

The information and references contained in the Good Health Guide are intended solely for the information and
education of the viewer. It is not to be used for treatment purposes, only to drive discussions between the patient
and the healthcare provider. The information presented here is not intended to diagnose health problems or to
replace professional medical care, nor should it be considered a substitute for seeing a health professional.

All content, including text, graphics, images and information contained in or available within the Good Health
Guide is for information and education purposes only. The primary limitation with online resources is the inability
to consider the unique circumstances of any given patient.

The Exercise Prescriber (the originator of the Good Health Guide) attempts to keep it's content up to date and
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If you have any further questions, please consult with your medical professional.