KEEPING HEALTHY, STAYING HEALTHY
A smallamount of alcohol does you no harm but if it’s more that the recommended weeklylimit you may be damaging your health. Alcohol is measured in units, one unit is 10 grams of alcohol and isfound in:
- Lessthan half a pint of export beer, lager or strong cider
- Asmall glass of wine
- Asmall sherry
- Apub single measure of spirits.
Only youknow how many units you drink a week. Befair to yourself and your family – stay within healthy limits. For men, a sensible limit is up to 21 unitsper week, for women, the limit is 14 units a week. These are the currentrecommended limits
GIVING UP SMOKING
Somepeople smoke because they enjoy it and do not want to stop. Some of the risks associated with smokingare:
- Heartand arterial disease – heart attack, stroke and amputation
- Cancer– all kinds
- Chronicbronchitis (a cough with phlegm every morning is an early sign)
Thereare various smoking cessation programmes available, either on a one to one, oras part of a group. Please contact yourlocal PCT for further information, alternatively please speak with a member ofthe practice team for up to date advice.
REDUCING YOUR FAT INTAKE
- Whencooking with oil, use polyunsaturated oils such as sunflower, ormonounsaturated oils, such as olive oil. Measure the amount of oil with a tablespoon so that you can see how muchyou use, then you can slowly reduce it to maybe half or less. There are 130 calories per tablespoon of oil.
- Whencooking meats, trim off excess fat
- Skimoff any layer of oil that settles on the top of food, such as minced beef,bolognaise sauce.
- Eatmore fruit and vegetables as they can provide more fibre and have fewercalories than meat. Eat more fresh fishand chicken, reducing your intake of red meat
- Changefrom full cream milk to skimmed or semi – skimmed milk
- Avoideating between meals, especially pastries, pies, biscuits, cakes or savouriesas they contain hidden fat and empty calories.
WANT TO LOSE WEIGHT
Keepa diary of your diet for a week by writing down everything you eat anddrink - no cheating! Include all nibblesand snacks, tea, coffee, cold drinks and alcohol.
- Eatmore fruit and vegetables
- Eatmore chicken and fish
- Don’tsnack between meals, or if you do, eat a raw carrot or piece of fruit insteadof a cake or biscuit
- Cutdown on the use of sugar in your tea and coffee or use artificial sweeteners.
- Eatthree meals a day, try to avoid eating late at night
- Takeregular exercise, such as walking, cycling or swimming