Pg 3
The Basics of Health
Pg 4
Mental Health
Pg 6
Tests
Pg 8
Intake
Pg 10 Excerise and Health
Part 1
The Basics of Health
Mental Health Your weight and physical health can effect your mental health. For Example, if you have diabetes you are more at risk of depression and anxiety. Are you feeling mentally well?
Heart
Intake What you eat and drink effects your weight, which effects your health and physique. Are you eating healthy? Correct proportions of food? How much alcohol do you drink per week?
Many factors can create a bigger risk of heart problems and high blood pressure. Have you monitored your blood pressure and blood sugar?
Liver and Kidneys Exercise Making sure your heart is pumping and your muscles are moving is key to a healthy inside as well as out. How much exercise do you partake in each week?
Alcohol consumption can effect the liver and kidneys. Do you know how alcohol intake and diabetes can be checked?
Part 2
Mental Health
Fill out this questionare and give it to your local gp or reception health centre and expect results next day.
The Brain Quiz Mood and Emotion
Q1. How much interest do you have in regular activities recently? A lot
Some
A Little
None
A Little
None
A Little
None
Extra Notes: Q2. Does you mood feel low and how much does this affect you? A lot
Some
Extra Notes: Q3. Have you been affected by poor appetite or overeating? A lot
Some
Extra Notes: Q4. Is your sleep affected (oversleeping or undersleeping) and how much does this affect you? A lot
Some
A Little
None
Extra Notes Q5. Do you feel bad about yourself, like your a failure or not good enough? A lot
Some
A Little
None
A Little
None
Extra Notes Q6. Do you compare your life and yourself to others? A lot
Some
Extra Notes Q7. Do you feel you have a pessimistic outlook on life and do not want to belong? A lot Extra Notes
Some
A Little
None
Fill out this questionare and give it to your local gp or reception health centre and expect results next day.
The Brain Quiz Fear and Panic
Q1. Can you relax when needed? A lot
Some
A Little
None
Some
A Little
None
A Little
None
Extra Notes: Q2. How much do you worry? A lot Extra Notes: Q3. How much does this nervous and anxious energy affect you? A lot
Some
Extra Notes: Q4. How much can you control your anxious energy and worrying thoughts? A lot
Some
A Little
None
A Little
None
Extra Notes Q5. Do you think of worse case scenarios seriously? A lot
Some
Extra Notes Q6. Do you avoid certain situations due to these anxoius feelings and worrying thoughts? A lot
Some
A Little
None
Extra Notes Q7. Have you ever had a panic attack?
Overwhelming rush of fear and anxiety, often comes with nausea, trembling, sweating and palputations.
A lot Extra Notes
Some
A Little
None
Part 3
Tests
Simply use the tools provided and take a blood sample by pricking your finger and adding a drop of blood to the tool, this will tell you your blood glucose and more to add to this manual.
Cholestrol Level:
Glucose Level:
For cardiovascular disease, heart disease, stroke etc.
For hypoglycemia and diabetes detection. To make sure level is within the health range of 4.4 to 6.1 mmol/L.
Full Blood Count:
Antibody Count:
To check for anemia, infection or any other illnesses. An overall health check.
To check the amount of antibodies that attack bacteria and viruses.
Liver Function:
For liver disease, to detect the amount if substance, alcohol and/ or paracetamol in the system.
Thyroid Function:
For hypothyroidism or hyperthyroidism.
All tests can be done by a GP at your local health centre if preferred or needed.
Part 4
Intakes
Sugar Intake:
Breakfast: Lunch: Dinner Snacks:
Weekly Total:
Remember to count your drinks!
Salt Intake:
Breakfast: Lunch: Dinner Snacks:
Weekly Total:
g
Alcohol Intake:
Units:
Check the label for units!
Tobacco Intake:
Cigarettes:
Weekly Total:
Weekly Total:
g
Part 5
Health & Exercise
Hours of excercise per week?
Light Excercise:
Light excercise includes activites such as a leisurely walk, light chores around the house and mild stretches. Activites that likely don’t make you break into a sweat.
Moderate Excercise:
Moderate excercise includes activites such as a gardening, cleaning the house and golf. Activites that possibly make it hard to keep a conversation going and light sweating.
Heavy Excercise:
Heavy excercise includes activites such as swimming, running and cycling. Activites that are known to make you sweat profusely.
Amount of excerise recommended per week
Kids under 5:
21hrs of light to moderate excerise.
Ages 6-18:
7hrs of moderate to heavy excercise.
Adults 19-64:
17.5hrs of moderate to heavy excercise.
Adults 65+:
17.5hrs of light to moderate excercise.
Hours of sleep per week? Weekly Total:
The amount of sleep you catch per night effects your behaivour and mental health in the day. Are you sleeping enough or too much?
Amount of sleep recommended per week
Kids under 2:
77hrs to 105hrs varying on actual age.
11 to 17 hrs per night.
Kids aged 3-5:
63hrs to 91rs.
9 to 13 hrs per night.
Ages 6-18:
56hrs to 77hrs.
8 to 11 hrs per night.
Adults 19-64:
49hrs to 63hrs.
7 to 9 hrs per night.
Adults 65+:
49hrs to 56hrs.
7 to 8 hrs per night.
Part 6
Food & Drink
Food to avoid •
Whether you are underweight or overweight avoid food high in sugar and salt.
•
For patients overweight this will be hard to shake off and more excercise will be needed.
•
For patients underweight this may be quick to shake off but effects your internal health such as risk of diabetes and high cholestrol.
•
For any weight it is best to gain or lose weight by eating a balanced diet and regular excercise.
This includes: - Protein - Carbohydrates - Fruit and Veg - A small amount of dairy
Drink to avoid
•
Again, underweight or overweight avoid drinks that contain an excessive amount of sugar.
•
For patients overweight sugar turns to fat and just like when eating unhealthy food, more exercise will be needed.
•
For patients underweight high amounts of sugar increases your body fat and not body mass and could lead to diabetes and high cholestrol.
•
For any weight it is best to gain or lose weight by drinking fluids that contain a reasonable amount of sugar that fits within your recomdended daily amount.
Remember: Everything in moderation. Control portions.
As obvious it is to eat healthy, It’s hard to ditch the habits and artificial food that has been made to taste so good!
Food Alternatives Sweet Fixes - Strawberries - Fruit Smoothie - Frozen Yogurt - Frozen mashed banana - Yogurt - Yogurt with strawberries, blueberries and raspberries - Berries and dark chocolate (Over 70%) - Dark chocolate (Small amount over 70%)
Salty Fixes - Peanut butter and apple slices - Kale crisps - Vegetable stir fry - Veggie sticks and hummus - Pitta and hummus - Celery or cucumber sticks - Add salad to your sandwich - Create a salad with your favourite topping
High sugar drinks - Coke - Other fizzy drinks - Coffee - Tea (varies on suga, milk and amount per day) - Alcoholic beverages (such as wine, spirits, beer etc)
Drink Alternatives - Smoothies - Fruit juice - Water - Milk - Fruit and herbal teas
When drinking fruit juices and smoothies it’s important to remember these still contain sugar so drink in moderation.
To ensure your health is as best as it can be. Keep this copy and compare your health to next year. Good luck on your journey!