People think there’s a big secret to improving overall wellness but, the truth is, the secret formula is not-so-secret. Here are the only 10 steps you’ll ever need to take care of your wellbeing.
1. Check your weight: In England, three in 10 women and four in 10 men are overweight, which is a major health concern considering the fact that obesity causes 9,000 premature deaths every year and reduces your life expectancy by an average of nine years. Consult your doctor about your BMI, and ways to get it on track if you are at risk for obesity.
2. Drink less: While the odd glass of wine is good for your health, drinking more than the daily recommended amount can cause cancers, strokes, and heart attacks. If you’re a man who drinks more than three units of alcohol a day, for example, you’re three times more likely to have a stroke.
3. Reduce your salt and fat intake: These diet devils significantly contribute to chronic illnesses, so those burgers may be putting you at risk of heart disease, stroke and diabetes. In this country, two-thirds of us have too much saturated fat in our diets, so take a long hard look at what you’re putting into your body, and ask yourself if it’s worth it.
4. Exercise often: This isn’t just about weight loss – although that’s certainly one of the perks – exercise has monumental health benefits, with even a small amount lowering your risk of coronary heart disease, stroke, and type 2 diabetes, by up to 50%. In fact, if you exercise regularly, you’re 20-30% less likely to die prematurely.
5. Eat your five-a-day: According to research, eating at least 400g of fruit and vegetables a day can lower your risk of serious health problems. This includes heart disease, stroke, type 2 diabetes, and obesity, so surely it’s worth picking up a banana here and there?
6. Keep control of your stress levels: Psychological problems, including stress, are the reason behind one in five GP visits every year. In 2010, roughly 400,000 Brits reported that they believed their work-related stress was making them ill, and they weren’t wrong; stress can really do a number on your health, leading to other issues like high blood pressure, anxiety, and depression.
7. Get a good night’s sleep, every night: It’s completely normal to experience problems sleeping at some point in your life, but it’s thought that a third of people in the UK have insomnia. This can affect your relationships, your work performance and your recovery from illnesses, so getting your much-needed seven to nine hours a night is vital. This means getting a good bedtime ritual in place.
8. Quit smoking: 20 minutes after you quit smoking, your blood pressure and pulse return to normal. 24 hours after you quit smoking, your lungs start to clear. After three days, you have more energy and you can breathe more easily. However, it’s not just the immediate effects of giving up smoking that benefit your health; research shows that quitting before you’re 30 can add 10 years to your life.
9. Get a sexual health test: The symptoms of sexually transmitted infections (STIs) are often unnoticeable, and so you can be infected for years without ever realising. This can lead to more serious complications down the line, so it’s essential that you have regular screenings, and use protection every time you have sex.
10. Check that lump: Cancer affects the wellbeing of one in three people in this country, but early detection means most people will be fine. If you notice a small change, like a lump, changes to a mole, or unexplained weight loss, it’s a good idea to notify your GP.
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