HEALTH PROMOTION

Take Some Steps Towards A Healthier Life

Living a healthy life does not have to mean giving up all the things you enjoy. By taking a few simple steps and making some changes you can improve your health now and in the future.  

Top Tips… 

We are what we eat

Enjoy a balanced diet, with five portions of fresh fruit and vegetables a day. Base meals around starchy foods such as bread, potatoes, pasta and cereals.

Go easy on foods and drinks high in fat, sugar or salt. Convenience foods are often high in fat, sugar and fat so it is wise to check the labels for contents.  

Being a healthy weight can help to keep you in good health. Excess body fat around your middle can be unhealthy for your heart.

Most people do not drink enough water and can be suffering symptoms of dehydration such as headaches, sluggishness, poor concentration and urinary tract infections. Tea, coffee and sweetened or fizzy drinks can actually dehydrate the body. Drinking 6-8 glasses of water a day can protect health and contribute to well being.

Use it or lose it

Try to have 30 minutes of moderate physical activity every day. Living an active life has many benefits including increasing energy levels, controlling weight and decreasing the risk of high blood pressure, heart disease, and diabetes. Its also has many benefits for the mind improving mood, self-esteem and reducing stress.

The CBCHSST is working in partnership with Leisure centres across the Craigavon and Banbridge to encourage people to get more active. The Fit and Well project is a 12 week tailored programme of physical activity for people wishing to improve their health. For those receiving free prescriptions this programme is free. To be referred speak to your Doctor, Practice Nurse, Health Visitor or District Nurse.  

Leisure centres and community centres across the area are also offering programmes of physical activity for the over 50’s to enjoy together, including walking groups, tea dances aquarobics and much more. For details of what is happening in your area contact your local leisure? Copies of the About Us Directory - a guide to physical and leisure activities for the over 50s is available from the Health Promotion Unit at the address detailed below.  

Alcohol

Review your alcohol intake. How an individual’s body copes with alcohol will depend on many factors including size, age, health and mood. The guidelines for limits are: 

• women should not regularly drink more than 3 units in a day ( 2 standard glasses of wine )

• men should not regularly drink more than 4 units a day ( 2 pints beer)

 If you have drunk more than this on an occasion it is wise to have 2 alcohol free days to allow the body time to recover.

Smoking

If you smoke, giving up smoking is the greatest single step you can take to improve your health. The Trust offers support for people wanting to quit smoking and provides smoking cessation clinics across the Trust area in Lurgan, Brownlow, Banbridge and Portadown. We also have trained smoking cessation trained midwives who can support pregnant smokers to quit. For an appointment at a clinic or with a midwife contact Margaret at the:

Health Promotion Unit on 38-349942  between 9 a.m.-1pm

SMOKING CESSATION SERVICES CLINICS

If you are thinking about stopping smoking, and want further information or to arrange an appointment contact Anne on

028 38398235 / 028 38398282

Be Body aware

Many cancers are cured if they are detected early. See your doctor about any persistent symptoms such as hoarseness, coughs, constipation or diarrhoea.  

• Women should check their breasts regularly to be aware of what is normal for them and if over 50 attend for breast screening. Women should also attend for regular cervical smear tests. 

• Men should examine their testicles on a monthly basis for any changes or lumps.

Well-being

Good health is also about feeling good. Life is often hectic, balancing work and home life, meeting deadlines and dealing with change. We all vary in how we react to stress and what causes stress in our lives.  

The trick is to find the right balance so that stress does not stop you enjoying life.

It is important to find the right balance in your life, so that stress does not become a problem for your health and enjoyment of life. Take control by giving yourself time to relax – try out relaxation techniques, unwind with a book or favourite music, or exercise. Act positively focusing on what you have achieved rather than what still needs to be done.

Controlling Stress

• Take regular exercise like swimming, walking or cycling. Exercise releases the tension caused by stress and makes you feel good. 

• Give yourself time to relax – try out relaxation techniques, unwind with a book or favourite music. 

• Try to avoid harmful ways of coping with stress, such as drinking, smoking or overeating, they seem to relieve stress but in the long run add to it and lead to poor health. 

• Talk it out of your system with family or friends. 

• Plan your time and decide what priorities are in the long and short term. 

• Confront the problem and consider how to change things. 

• Communicate clearly what you think and what your priorities are.