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07/08/2025

Do not skip breakfast
Some people skip breakfast because they think it'll help them lose weight.
But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.
A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

30/07/2025

Do not get thirsty
You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.
All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.
Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.
Even unsweetened fruit juice and smoothies are high in free sugar.
Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.
Remember to drink more fluids during hot weather or while exercising.

25/07/2025

Make Walking a Daily Habit
Walking is one of the simplest and most effective ways to stay healthy and active. It improves cardiovascular health, boosts mood, and supports weight management — all while being gentle on your joints. Regular walking has been linked to better blood sugar control, reduced risk of heart disease, and improved mental well-being. Aim for at least 30 minutes a day, whether it’s a brisk morning walk, a stroll after meals, or even short walks throughout the day. Consistency is key, and every step adds up to better overall health.

09/07/2025

Lift weights
Strength and resistance training are some of the best forms of exercises you can do to strengthen your muscles and improve your body composition.

It may also lead to important improvements in metabolic health, including improved insulin sensitivity — meaning your blood sugar levels are easier to manage — and increases in your metabolic rate, or how many calories you burn at rest.

If you do not have weights, you can use your own bodyweight or resistance bands to create resistance and get a comparable workout with many of the same benefits.

The Physical Activity Guidelines for Americans recommends resistance training twice per week

24/06/2025

Limit refined carbs
Not all carbs are created equal.

Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and may harm your health when eaten in excess. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and added sugars.

Studies show that a diet high in refined carbs may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease

05/06/2025

Minimize your sugar intake
Added sugar is extremely prevalent in modern food and drinks. A high intake is linked to obesity, type 2 diabetes, and heart disease (1Trusted Source, 2Trusted Source, 58Trusted Source).

The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health.

21/05/2025

Use extra virgin olive oil
Extra virgin olive oil is one of the healthiest vegetable oils you can use. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties .
Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence.

12/05/2025

Don’t smoke or use drugs, and only drink in moderation
Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health.
If you do any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases.
There are resources available online and likely in your local community, as well to help with this. Talk with your doctor to learn more about accessing resources.

01/05/2025

Get moving
Doing aerobic exercise, or cardio, is one of the best things you can do for your mental and physical health.
It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat may lead to major improvements in your metabolic health .
According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week .

20/04/2025

Healthy Habits for a Better Life
Healthy habits are essential for a good quality of life. They can help you to feel better, look better, and live longer. Here are a few healthy habits that you can start today:

Eat plenty of fruits and vegetables. Fruits and vegetables are packed with nutrients that are essential for good health. They are also low in calories and fat, which can help you to maintain a healthy weight.
Get enough sleep. When you don't get enough sleep, it can affect your mood, energy levels, and overall health. Aim for 7-8 hours of sleep per night.
Exercise regularly. Exercise is another important part of a healthy lifestyle. It can help to improve your heart health, mood, and energy levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Manage stress. Stress can take a toll on your physical and mental health. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
Don't smoke. Smoking is one of the worst things you can do for your health. It increases your risk of heart disease, cancer, and other health problems. If you smoke, quitting is the best thing you can do for your health.
Limit alcohol consumption. Alcohol can also be harmful to your health, especially if you drink too much. If you choose to drink alcohol, do so in moderation.
Protect yourself from the sun. Sun exposure can increase your risk of skin cancer. When you are in the sun, be sure to wear sunscreen with an SPF of 30 or higher.
Get regular checkups. Regular checkups with your doctor can help you to stay healthy. They can also help to detect any health problems early on, when they are easier to treat.
By following these healthy habits, you can improve your overall health and well-being.

24/03/2025

Eat plenty of fruits and vegetables
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects.
Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses .

13/03/2025

Take vitamin D if you’re deficient
Most people do not get enough vitamin D. While these widespread vitamin D inadequacies are not imminently harmful, maintaining adequate vitamin D levels can help to optimize your health by improving bone strength, reducing symptoms of depression, strengthening your immune system, and lowering your risk for cancer.
If you do not spend a lot of time in the sunlight, your vitamin D levels may be low.
If you have access, it’s a great idea to have your levels tested, so that you can correct your levels through vitamin D supplementation if necessary.

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