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

• 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; • 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.

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,

and could improve the condition of your skin, give you more energy and have a positive effect on sleep. Drinking less also means you’ll be less likely to develop high blood pressure and put on weight. For help, advice and support to reduce your alcohol intake, contact your GP. Alternatively, visit thinkdrinkdrugs. com or use the contact details below.

East Sussex STAR – East Sussex Drug and Alcohol Recovery Service

Offers drug and alcohol treatment and recovery support to individuals and those affected by someone else’s substance misuse and mental health issues across East Sussex. All services are free. Tel: 0300 303 8160 Email: EastSussex.Firststep@cgl.org.uk Web: changegrowlive.org/star-drug-alcohol-

service-east-sussex/Eastbourne

Brighton & Hove Brighton and Hove Recovery Service – Change Grow Live

Offers support to anyone concerned about their drug or alcohol use, or for the families and carers supporting those struggling with substance misuse. Tel: 01273 731900 Email: brighton.info@cgl.org.uk Web: changegrowlive.org/Brighton

Keep warm and well

Being cold at home isn’t just uncomfortable; it can be very bad for your health. The East Sussex Warm Home Check service is available all year round and offers advice and support to anyone in East Sussex who struggles to keep warm at home. If you are on a low income, and own or privately rent your home, you may also qualify for a free home visit which includes:

• advice on getting help to pay for heating;

• an assessment of your home to identify how to keep warm;

• small works such as improving insulation or repairing boilers; and Installation of central heating system upgrades or home insulation is also possible subject to eligibility and limited availability. For more information about the service, enquire online at warmeastsussex.org.uk or call 0800 144 8848 (Citizen’s Advice – ask for the Keep warm and well service).

For more information about keeping warm and well in Brighton & Hove, go to brighton-hove.gov.uk/ keep-warm/ If you’re worried about a relative or neighbour, you can get in touch by phone on 01273 295555 on Monday to Friday, 9.00am to 4.30pm. If your call is an emergency after 4.30pm, it will be answered by Carelink Plus.

Reading Well Books on Prescription

This is a national scheme, working with health professionals and carers to produce booklists of tried and trusted titles to support people living with mild to moderate mental health conditions or dementia.

Booklists are available from libraries and the recommended titles can be borrowed free of charge. Visit reading-well.org.uk/books for a list of recommended titles.

Libraries in East Sussex and Brighton & Hove stock the recommended titles in many formats, including large print, audio and e-books. In East Sussex, further details can be found on eastsussex.gov.uk by searching ‘self-help books’.

In Brighton & Hove, the titles are available for library members to download from brighton-hove.gov.uk/ libraries/ Alternatively, you can call 01273 290800 or email libraries@brighton-hove.gov.uk