Improving your Physical and Mental Health
Eating well – eating a well-balanced diet is fundamental to help you feel your best and improve your mood. Eating well means ensuring that you eat a wide variety of different food and drink to maintain a healthy body weight.
The Eatwell Guide from NHS England provides guidance and advice to help understand what kind of food you should be eating to maintain a healthy lifestyle. The main suggestions are:
• 5 portions of fruit or vegetables a day
• 6-8 glasses of water a day
• How much carbohydrate content you should eat to stay fuller for longer
• Cutting down on high salt and sugar snacks
You can learn more Here about eating well
Choosing not to smoke: smoking increases the risk of many cancers, heart disease and respiratory conditions as well as reducing your life expectancy. Smoking can also affect other members of your family through passive smoking. Choosing not to smoke is one of the best choices you can make to live a healthy lifestyle. Help to stop smoking can be found in a range of places including Be Well Tameside, NHS One You, and NHS SmokeFree. If you want more information about smoking and or stopping smoking you can find out more Here
Getting active: Physical activity is great way to stay physically healthy and can also improve your mood and wellbeing. Adults should aim to be active daily. It is recommended that over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more –one way to approach this is to do 30 minutes on at least 5 days a week. This can include brisk walking, gardening, a dance class, housework or playing a sport. More information is available on physical activity and how to be more active Here and Here
Alcohol: Drinking alcohol can be fun for a social occasion; however drinking more than the recommended amount of alcohol can have a harmful effect on your heart and general health. It can cause abnormal heart rhythms, high blood pressure, damage to your heart muscle and other diseases such as stroke, liver problems and some cancers. Alcohol is also high in calories so it can lead to weight gain. Men and women are advised not to drink more than 14 units a week to maintain a healthy lifestyle. Find out more about alcohol units Here. You can find out more about alcohol and health Here
Sexual Health: Sexual health is a state of physical, mental and social well-being in relation to sex and sexuality. It requires a positive and respectful approach to sexuality and sexual relationships, as well as the possibility of having pleasurable and safe sexual experiences, free of coercion, discrimination and violence. Sex and sexuality can provoke strong emotions and looking after your sexual health isn’t just about stopping a pregnancy or STI infection, it’s also about feeling good and getting the most out of the relationships you choose to have. You can find out more about sexual health Here
Screening and Vaccinations: Vaccinations protect children and adults from infectious diseases and save many lives each year. Screening programmes help to see if a person has any early signs or risk factors of disease. To find out more about vaccinations click Here. to find out more about NHS screening click Here
Oral Health: Oral health is a key indicator of overall health, wellbeing and quality of life. Good oral health is defined as “a state of being free from chronic mouth and facial pain, oral and throat cancer, oral infection and sores, periodontal (gum) disease, tooth decay, tooth loss, and other diseases and disorders that limit an individual’s capacity in biting, chewing, smiling, speaking, and psychosocial wellbeing’ (WHO 2018). To find out more about how to achieve good oral health click Here. To find a local dentist click Here
Staying Connected: Staying connected to other people is good for your health and wellbeing. Being alone doesn’t always mean you’ll feel lonely, but not getting the quality or quantity of social contact you want can lead to feelings of loneliness. Loneliness can decrease your confidence and affect your self-esteem and have longer term impacts on both your physical and mental health. Loneliness and social isolation are therefore harmful to our health. To find out more click Here
Sun Protection: staying in the sun unprotected can lead to exposure of harmful UV light. Some of the health issues related to not being protected from then sun include sunstroke, formation of wrinkles, and potentially the development of skin cancers. Application of sunscreen is important to protect yourself from UV light from the sun. Sunscreens with a sun protection factor (SPF) of 30 or above and those with at least a 4-star UVA protection will protect you. Find out more Here
Getting enough sleep every night: Sleep is essential to health. We spend about a third of our lives asleep, performing a nightly personal MOT making sure our brains and bodies function at their best. When we don’t get enough sleep, or our sleep is poor quality, we suffer the short and long-term consequences of sleep deprivation and fatigue – we are more irritable, less patient and less empathic. Our thinking is slower, more sluggish and we are less able to cope with the unexpected. Without sleep, we can’t function at our best. To find out more about why sleep is important click Here
Different people define relationships in different ways. But in order for a relationship to be healthy, it needs a few key ingredients!
Healthy Communication: Open, honest and safe communication is a fundamental part of a healthy relationship. The first step to building a relationship is making sure you both understand each other’s needs and expectations—being on the same page is very important. That means you have to talk to each other!
Healthy Boundaries: Creating boundaries is a good way to keep your relationship healthy and secure. By setting boundaries together, you can both have a deeper understanding of the type of relationship that you and your partner want. Boundaries are not meant to make you feel trapped or like you’re “walking on eggshells.” Creating boundaries is not a sign of secrecy or distrust — it’s an expression of what makes you feel comfortable and what you would like or not like to happen within the relationship.
You can find out more about health relationships below
What Isn’t a Healthy Relationship?
Relationships that are not healthy are based on power and control, not equality and respect. In the early stages of an abusive relationship, you may not think the unhealthy behaviours are a big deal. However, possessiveness, insults, jealous accusations, yelling, humiliation, pulling hair, pushing or other abusive behaviours, are — at their root — exertions of power and control. Remember that abuse is always a choice and you deserve to be respected. There is no excuse for abuse of any kind.
If you think your relationship is unhealthy, it’s important to think about your safety. The information below may help
Managing your Money and finances
Money and mental health are often linked. Poor mental health can make managing money harder and worrying about money can make your mental health worse. We know that people in disadvantaged circumstances have poorer health. This is because an adequate income can help people to avoid stress and feel in control, to access experiences and material resources, to adopt and maintain healthy behaviours, and to feel supported by a financial safety net. The relationship also works in the other direction. Good health can enable people to access social and economic opportunities, such as secure and good quality work. Without these opportunities, people can become trapped in cycles of poor health and poverty.
Gambling related harm is caused when someone gamble to the point that it harms themselves or others around them. Gambling harm can have a significant impact on the life of the gambler themselves, or those around them, sometimes leading to debt problems, mental health issues, relationship breakdown and at its most severe, criminality and suicide. It is estimated that there are more than 3,000 people experiencing gambling harm across Tameside, and 10,000 at risk of experiencing gambling harm.
Tameside and Glossop have been working with a counselling charity called Beacon Counselling Trust. Beacon have now started a clinic in Hyde every Wednesday afternoon; residents can refer themselves to this service or be referred via their GP or other professional. The service is open to friends and family of gamblers as well as gamblers themselves.
You can also access the national gambling helpline on 0808 802 0133 for support, or access advise through an online messaging forum, Netline.
There are also a wide range of frequently accessed online peer support groups that can be accessed here.
Gamblers anonymous run meetings across the country to support gamblers, the closest ones to Tameside at the moment are in Oldham, Manchester and Stockport.
A wide range of self-help resources are also available online, including a gambling diary and help managing your finances. GamCare has designed these resources to assist anyone who has recognised that gambling may be an issue for them.
You can also decide to self-exclude yourself from online gambling; more information can be found here.