Feel stronger and healthier

Quitting smoking not only helps to make your life easier, it can also extend it by up to 10 years. If you’re a smoker, stopping smoking can boost your energy levels in a matter of weeks. This is because within 2 to 12 weeks of stopping smoking your blood circulation will improve, which makes any kind of physical activity much easier. This can make any activity like walking to the shops or going out or for a run a lot less effort.

Combine this with the increase in oxygen your body will get from your lungs as they heal and you should see a real improvement in your overall health. Stopping smoking also boosts your immune system helping your body fight off things like colds and flu more effectively. All this should leave you feeling less run down and more energetic.

Evidence suggests that non-smokers tend to be less stressed than smokers. The extra stress smokers feel is often caused by nicotine withdrawal between cigarettes. The way your body responds to this desire for more nicotine can increase tension and have a negative impact on your mood. Removing cigarettes from your life removes these smoking-related issues and helps to give you more control on how you feel.

As well as all this, stopping smoking can have a positive impact on your life in so many ways, including:

• Helping your skin look younger
• Lifting your mood
• Saving cash and easing money worries
• Improving your sense of taste and smell
• Giving you fresher breath and whiter teeth

It’s never too late to stop smoking. Being smoke-free not only adds years to your life, but also greatly improves your chances of a disease free, mobile, happier old age.

We understand stopping smoking can be difficult in the short term but the long-term benefits can really help you feel good and get more out of life. You don’t have to do it alone, there is lots of FREE support available in Liverpool.

Drinking less alcohol is a small change you can make that can help you live a longer, healthier life. If you drink more than 14 units a week, you are probably damaging your health and increasing your risk of serious health issues.  If you are pregnant you should avoid alcohol altogether.

Reducing the amount you drink by as little as one or two alcoholic drinks a week can help reduce your risk of:

• Some cancers
• Stroke
• Heart disease
• Liver Disease
• Damage to the nervous system

You should also start to feel real short-term benefits too, including more energy, better sleep, resistance to illness and better mood.

How strong and healthy you feel has a lot to do with what you eat. Your diet has a direct impact on your energy levels, mood, sleep, weight, health and more. Eating a healthy balanced diet can do wonders for your overall health, whereas eating a poor diet can lead to trouble.

Unhealthy eating, especially over the long term, can increase the risk of chronic diseases, such as cancer, diabetes, obesity, and heart disease. If your diet is missing key things like protein, vitamins, and minerals that your body needs, your muscle mass will decrease as your fat stores will increase.

Eating well can help you avoid diseases that may lower your life span. Here are a few suggestions to help get you started:

• Aim to eat at least 2 portions of fish a week, including 1 portion of oily fish.
• Don’t skip breakfast – it gives you the energy you need to start the day
• Iron-rich foods help prevent fatigue (red meats, green vegetables and fortified foods such as breakfast cereals are good sources of iron)
• Stay hydrated, ideally by drinking water or low fat milk

Advice for women after the menopause

Eating foods that promote good bone health is especially important for women who have been through the menopause, as their bones often begin to lose density and become weaker over time. To combat this you need to make sure you’re getting enough calcium and vitamin D, which are both vital for bone health.

Sources of calcium include: milk, cheese, yogurt (low fat versions have as much calcium but watch for added sugar), kale, broccoli, nuts and seeds. During autumn and winter, you should think about taking a daily vitamin D supplement, you can buy these from pharmacies or most large supermarkets.

Healthy Start

It’s worth checking if you’re eligible for Healthy Start. This scheme gives you free vouchers every week to spend on milk, plain fresh and frozen fruit and vegetables. You can also get free vitamins.

As well as the benefits that you can see and feel, being active also does a lot of good that you can’t see. For example, living an active lifestyle can reduce the risk of type 2 diabetes, heart disease, stroke, lung disease, Alzheimer’s and other serious illnesses.

Going for a walk, a run or just taking the stairs instead of the lift is an achievement that can fill you with a sense of pride that makes you feel better about yourself. Extra little activities like this can add up to improved self-esteem, extra energy, more confidence and give you a real health boost.