Smoking - We are keen to give all our patients who smoke as much help as possible to stop. Please ask at reception or at any consultation for information and support.
Walking - Even the smallest effort can improve your quality of life and make you feel healthier and livelier. As walking is a very good exercise which most people are able to do, and don’t need special equipment for, then why not get started on your fitness campaign. Simply start by walking for 15 or 20 minutes at a brisk enough pace to get your heart beating faster, 3 times a week regularly. When you can easily walk for an hour you are ready to move on to swimming, cycling or running!
Cardiovascular Disease Risk - Healthy Diet
Try to eat a diet in which:
- Total fat intake is 30% or less of total energy intake.
- Saturated fats are 10% or less of total energy intake.
- Dietary cholesterol is less than 300mg/day
- Saturated fats are replaced by monounsaturated and polyunsaturated fats/
To achieve this:
- Eat at least 5 portions of fruit and vegetables per day
- Eat at least 2 portions of fish per week including a portion of oily fish (note: pregnant women should limit their intake of oily fish to 2 portions a week)
- Choose low fat or skimmed milk dairy products.
- Remove all visible fat from meat and skin from chicken
- Choose low fat cooking methods such as grilling, steaming or microwaving. Try to avoid fried foods
- Cut down on biscuits, cakes, sweets, crisps and chocolate.
- Use unsaturated margarine instead of butter and olive oil for cooking.
- Limit eggs to 2 per week
- Choose wholegrain (rather than white) bread, cereals, past and rice.
- Take at least 30 minutes of moderate exercise at least 5 days a week.
- If you cannot manage this, exercise to your maximum safe capacity.
- Exercise that can be incorporated into everyday life, such as brisk walking, using stairs and cycling is recommended.
- We all need to optimise our body mass index (ratio of weight/height).
- If you think you are overweight make an appointment with a nurse for further advice.
- Men should limit their alcohol intake to 3-4 units a day.
- Women should limit their alcohol intake to 2-3 units a day.
- Everyone should avoid binge drinking.
- We recommend looking at www.eatwell.gov.uk/healthydiet for information on alcohol units.
- If you smoke……. You need to QUIT
- Make an appointment with a nurse to discuss Smoking Cessation.