Top Health Tips

Being overweight increases the risk of some cancers (oesophagus, pancrease, colon, rectum, breast, uterus, kidney and gallbladder). It also increases heart disease, stroke, high blood pressure and type 2 diabetes.

Body Mass Index is used as the measure of body fatness. Aim for a body mass index between 18-25.

PHYSICAL ACTIVITY: be physically active as part of everyday life

All forms of physical activity offer health benefits. Regular physical exercise powerfully reduces the risk of heart5 disease, stroke, high blood pressure and diabetes. It also protects against a number of cancers including colon , postmenopausal breast and uterus.

So, be moderately physically active, equivalent to brisk walking, for at least 30 minutes every day.

PLANT FOODS: eat mostly plant foods

Plant foods non-starchy vegetables, grains, and fruit protect against heart disease, stroke, diabetes and also some cancers (including mouth, pharynx, larynx, oesophagus, stomach and lung).

Eat at least five portions of non-starchy vegetables and fruit (=400g) each day. Regularly eat cereals (grains - wheat, oats, rice, etc) and pulses (beans, lentils, peas)

ANIMAL FOODS: limit intake of red meat and avoid processed meat

Red meat can contribute to heart disease, stroke and some cancers. There is strong evidence that red meat is a cause of cancer of the colon or rectum and may also cause cancer of oesophagus, lung, pancreas and uterus. Processed meat (meats preserved by smoking, curing or salting - ham, bacon, salami, some sausages, bratwursts, frankfurters).

Avoid red meat if possible or limit it to less than 500g per week - very little of which to be processed.

ALCOHOLIC DRINKS: alcoholic drinks should be limited

There is some evidence that modest amounts of alcohol, especially red wine, can protect against heart disease. However, there is convincing evidence that alcohol is a cause of a number of cancers - including mouth, pharynx, larynx, oesphagus, colon, rectum, breast, kidney and liver.

Men should limit alcohol to 21u per week, women 14u per week.

[One unit is considered to be 8g of alcohol. Often units are quoted as being one small glass of wine, half a pint of beer or one pub measure of spirits. However, the alcohol content of different products does vary. Some stronger beers and lagers may contain as many as 2.5 units of alcohol per half pint. The size of some drinks may also vary; home measures of spirits are usually more generous than pub measures, and many bars now serve large glasses of wine (175ml, around 2 units) as standard. Cans of beer and lager often contain about three-quarters of a pint, rather than half, and so will contain 1.5 units - more if the product is high strength.

To calculate the number of units you need to know the strength of the drink (% ABV) and amount of liquid in millimetres (one pint is 568ml; a small glass of wine 125ml). You multiply the amount of drink in millilitres by the percentage ABV, and then divide by 1,000. To make matters easier many manufacturers are now stating how many units of alcohol each can or bottle contains.]

SALT: avoid adding salt to food where possible and avoid buying salty foods.

There is strong evidence that links high salt intakes to high blood pressure. High blood pressure is the main cause of strokes and a major cause of heart attacks, two of the most common causes of death and illness in the world. It is also widely recognised that a high salt diet has other adverse effects, such as osteoporosis, cancer of the stomach, and worsening the symptoms of asthma. See Consensus Action on Salt and Health (CASH).

Avoid adding salt to food and always check the salt content of processed foods and ready meals.

BREASTFEEDING: mothers to breastfeed, children to be breastfed

There are many established benefits of breastfeeding for both mother and child. Breastfeeding protects against infections in infancy, helps the developing immune syatem and is valuable for the bond between mother and child. There is also convincing evidence that breastfeeding protects against breast cancer in mothers.

Where possible, aim to breastfeed infants exclusively (no other food or drink - including water) up to six months and continue with complimentary feeding after that, up to two years or beyond. See UN Strategy on Infant and Young Child Feeding.

SMOKING: avoid smoking at all costs!

All your efforts to follow the Top Tips for Health can be ruined if you smoke. Smoking is a powerful cause of heart disease, stroke and chronic lung disease as well as lung cancer. Research has shown that smoking reduces life expectancy by seven to eight years and kills more than 100,000 a year in the UK.

Check the Ten Steps to quitting and if you need help do ask at the medical centre.