For more tips to help you look after your wellbeing, improve your sleep, boost your mood and feel more in control visit everymindmatters.co.uk or
the East Sussex Community Information Service (ESCIS) at escis.org.uk to find community groups in your area.
Top tips for staying healthy and well Eating well To ensure you’re eating well: • aim to have at least five portions of fruit and vegetables every day; • switch to lower-sugar cereals or those with no added sugar and avoid sugar-sweetened beverages; • choose wholegrain varieties of pasta, rice and bread and eat potatoes with their skins on when you can. They contain more fibre, and can help you feel full for longer; • eat a variety of protein sources, like beans, pulses, fish, eggs and meat, and aim to eat at least two portions of fish a week, including at least one portion of oily fish; • eat less salt – no more than 6g a day for adults; • drink at least six to eight glasses of non-alcoholic fluids a day; • reduce your saturated fat and sugar intake; and
• get off the bus one stop before your destination; • join a dance group or a jogging/walking/games club; or • do gardening, such as digging or shovelling. There are lots of opportunities to take part in local physical activity through local leisure centres or community-delivered programmes such as Active Hastings, Active Rother or East Sussex Health Walks, for example. In Brighton and Hove, programmes include Shape for Life, Active Forever and Brighton and Hove Healthwalks. East Sussex For more information about local physical activity opportunities in East Sussex, visit oneyoueastsussex.org.uk or call 01323 404600. Brighton & Hove Email healthylifestyles@brighton-hove.gov.uk or call 01273 294589 for more information about physical activity opportunities in Brighton & Hove.
• don’t skip breakfast. Staying active Regular physical activity can help reduce your risk of heart attack, stroke, high blood pressure, diabetes and osteoporosis, as well as raise your mood and self-esteem. It can also raise levels of ‘feel good’ hormones and reduce stress. Adults should aim to do at least 150 minutes of moderate physical activity every week, you can build this up over the week in short ten-minute bursts of activity. It is also important to incorporate strength exercises on two days of the week. If you are at risk of falls, you may want to consider doing exercises to help balance and co-ordination twice a week. You could: • take regular walks as part of your daily routine; • use the stairs rather than taking the lift;
Sexual wellness For advice and information about sexual health how to keep sexually well, how to access free testing for sexual infections, self-assess what contraception is right for you, or to find services, visit eastsussexsexualhealth.co.uk Stop smoking For free help, advice and support to give up smoking, contact your local Stop Smoking Service or speak to your GP. You can also contact the Smokefree national helpline on 0300 123 1044, or go to the NHS Smokefree website nhs.uk/smokefree/ East Sussex residents can call 01323 404600 or visit oneyoueastsussex.org.uk Alcohol and drugs Drinking less alcohol reduces the longer-term risk of serious diseases, such as liver disease and stroke,
Visit carechoices.co.uk for further assistance with your search for care
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