1. LOOKING AFTER YOURSELF
& KEEPING HEART DISEASE & DIABETES AT BAY

2. LOOKING AFTER YOURSELF
BECOMING MORE ACTIVE
DIET
SMOKING/ALCOHOL
HAVING AN ANNUAL CHECK UP
DISCUSSING SYMPTOMS WITH SOMEONE EARLY
TAKING MEDICATION & BP/BLOODS/IMMS

3. BECOMING MORE ACTIVE ANY SHAPE OR FORM OF ACTIVITY IS BETTER THAN NONE
GETTING YOUR HEART RATE UP AND BREATHLESS e.g. Walking, Swimming, Cycling, Running
RESISTANCE EXERCISES
CLASSES
IDEALLY AT LEAST 3 TIMES A WEEK 150 MINS

4. DIET EATING HEALTHY CAN BE DIFFERENT FOR DIFFERENT PEOPLE
CUT DOWN ON CARBOHYDRATES e.g. Rice, Bread, Potato & Pasta
EAT MORE PROTEIN, FRUIT & VEGETABLES AND SOME FAT
HEALTHIER OPTIONS
HOW YOU PREPARE FOOD & TIMING
WEIGHT LOSS IF APPROPRIATE

5. LIFESTYLE STOPPING SMOKING
THIS WILL REDUCE YOUR RISK OF OBESITY, BP, VASCULAR DISEASE, LUNG DISEASE, HEART ATTACKS, STROKES, CANCER & OTHERS
NOT DRINKING ALCOHOL EXCESSIVELY
14U FEMALES AND 21U MEN
CALORIE CONTENT
BEING THE RIGHT WEIGHT FOR YOUR HEIGHT

6. ANNUAL CHECK UP
GOOD IDEA AT MOST AGES BUT PARTICULARLY OVER 40s OR STRONG FAMILY Hx
CAN INVOLVE EXAMINATION, BP, WEIGHT, BLOODS, URINE DIP & OTHER TESTS
IMMUNISATIONS – FLU, PNEUMONIA & SHINGLES
SCREENING PROGRAMMES

7. DISCUSSING SYMPTOMS EARLY
IF YOU ARE FEELING UNWELL OR HAVE SYMPTOMS THAT ARE PERSISTING YOU SHOULD DISCUSS THESE AS EARLY AS POSSIBLE WITH A CLINICIAN
ESPECIALLY WITH WEIGHT LOSS, CHEST PAIN, SHORTNESS OF BREATH, CHANGES IN APPETITE OR BOWEL HABITS THAT PERSIST FOR 3 WEEKS OR MORE, BLOOD IN URINE / SPUTUM / STOOLS, NIGHT SWEATS ETC

8. MANAGING YOUR CONDITIONS
YOU ARE THE MOST IMPORTANT PERSON IN CONTROLLING YOUR CONDITIONS
AS WELL AS THE ABOVE, IMPORTANT TO TAKE PRESCRIBED MEDICATION & HAVE REVIEWS AT LEAST ANNUALLY (OR MORE OFTEN)
PLEASE DISCUSS WITH CLINICIAN IF YOU ARE UNSURE
IMMUNISATIONS