Eat, Sleep, Move…..top tips to stay healthy and well
Eat
- A balanced diet – plenty of fruit and vegetables, carbohydrates, some protein and dairy
- Make time to eat, eat slowly and your body will digest the food better.
- Don’t over do it – it takes up to 15 minutes after you’ve eaten for your brain to recognise that your stomach is full
- A little planning goes a long way – pack some healthy snacks such as nuts or fresh fruit
Drink
- Plenty of water, rather than caffeinated, carbonated or sugar-sweetened drinks
- Have several alcohol-free days a week
- For men limit alcohol intake to no more than 11 standard drinks (110g alcohol) a week, for women no more than 9 standard drinks (90g alcohol) a week
- Sleep
- Eight hours sleep makes the other 16 (or 24) more manageable
- When tiredness hits a power nap helps
- Trouble sleeping, try relaxation techniques – place the tip of your tongue against your palate just behind your front teeth, breathe out loudly through your nose then:
- breathe in through your nose counting to 4,
- hold your breath for count of 7,
- then breathe out slowly counting to 8,
- repeat until you drift off.
Move
- Any physical activity that raises your heart beat and makes you breathe harder than normal is good.
- Aim to do at least 30 minutes, 5 days a week (or 150 minutes in total).
- Stuck for time – increase the intensity of your activity, 1 minute vigorous effort is equal to 2 minutes moderate effort.
And last but not least – make time for friendship. When all else fails, a good friend can help put everything in perspective.
