Healthy Living

Overview

Healthy eating

Healthy eating supports energy, growth, immunity, mood, heart health and long-term wellbeing.

NHS advice includes:

• eat a variety of foods
• aim for 5 portions of fruit and vegetables a day
• choose wholegrain carbohydrates where possible
• include protein sources
• reduce salt, sugar and saturated fat
• drink enough fluids
• seek help for restricted eating, bingeing, rapid weight change or food anxiety

Official link: https://www.nhs.uk/live-well/eat-well/

Exercise

Physical activity can improve heart health, strength, mobility, sleep, confidence and mental wellbeing.

Adults are usually encouraged to build regular activity into daily life. Children and young people need age-appropriate activity, play, movement and reduced sedentary time.

Ask a GP or clinician before starting exercise if you have chest pain, severe breathlessness, unstable health conditions, recent surgery or major mobility issues.

Official link: https://www.nhs.uk/live-well/exercise/

Weight management

Weight support should be respectful and non-judgemental. NHS support may include:

• GP advice
• pharmacy support
• dietitian referral
• community weight management
• NHS Better Health tools
• diabetes prevention support
• specialist weight management services
• mental health support where eating, mood or trauma are involved

Official link: https://www.nhs.uk/better-health/lose-weight/

Sleep

Poor sleep can affect mood, learning, immunity, pain, concentration and physical health.

Seek help if sleep problems are severe, long-lasting, linked to breathing pauses, nightmares, anxiety, depression, pain, medicines, alcohol, or daytime exhaustion.

Official link: https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/

Alcohol support

Alcohol can affect liver health, sleep, mood, relationships, safety, work and parenting. Ask for help if you struggle to cut down, drink to cope, have withdrawal symptoms, blackouts, risky behaviour or family concerns.

Support may include:

• GP advice
• local alcohol services
• counselling
• detox support where clinically needed
• mental health support

Official link: https://www.nhs.uk/live-well/alcohol-advice/

Stop smoking

Stopping smoking reduces risk of cancer, heart disease, stroke, COPD and pregnancy complications. NHS stop smoking services can improve your chances of quitting.

Support may include:

• nicotine replacement therapy
• stop smoking medicines
• vaping advice for adult smokers
• behavioural support
• pregnancy stop smoking support

Official link: https://www.nhs.uk/better-health/quit-smoking/

Healthy relationships

Healthy relationships should include respect, safety, consent, kindness, communication and freedom from abuse or control.

Seek help if there is:

• fear
• coercive control
• physical violence
• sexual pressure
• threats
• stalking
• financial control
• isolation
• online abuse
• child safeguarding concerns

If someone is in immediate danger, call 999.

GOV.UK domestic abuse support: https://www.gov.uk/guidance/domestic-abuse-how-to-get-help

Sexual health

Sexual health services can support:

• contraception
• emergency contraception
• STI testing and treatment
• HIV testing and prevention
• pregnancy advice
• sexual assault support
• consent and relationship concerns

Many services are confidential, including for young people, although safeguarding action may be needed if someone is at risk.

Official link: https://www.nhs.uk/nhs-services/sexual-health-services/

Children and parents

Parents and carers can support healthy living by:

• building routines around sleep, meals, activity and screen time
• encouraging active play
• supporting body confidence
• avoiding shame around food or weight
• seeking help for eating difficulties or rapid weight change
• asking school nurses or GPs for support
• getting help early for anxiety, bullying, self-harm, abuse or unsafe relationships

Legal rights

You have rights to:

• clear health information
• informed consent
• confidentiality
• dignity and respect
• access to NHS services
• reasonable adjustments
• complaints and investigation

Relevant protections include the NHS Constitution, Equality Act 2010, safeguarding duties and confidentiality law.

Accessible support

Ask NHS services for:

• Easy Read
• large print, Braille or audio
• BSL interpreter
• language interpreter
• longer appointment
• quiet waiting area
• wheelchair access
• communication support
• carer or advocate involvement

Evidence and accountability

Keep:

• symptom diary
• weight, sleep, food or activity records if useful
• alcohol or smoking quit plan
• appointment letters
• medication list
• referral dates
• school/work impact
• copies of emails and complaints

Ask for:

• written advice
• care plan
• referral confirmation
• reasonable adjustments in writing
• follow-up date
• crisis or safety plan where risk is involved

Official links

• NHS healthy eating: https://www.nhs.uk/live-well/eat-well/
• NHS exercise: https://www.nhs.uk/live-well/exercise/
• NHS weight support: https://www.nhs.uk/better-health/lose-weight/
• NHS sleep support: https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/
• NHS alcohol advice: https://www.nhs.uk/live-well/alcohol-advice/
• NHS stop smoking: https://www.nhs.uk/better-health/quit-smoking/
• NHS sexual health services: https://www.nhs.uk/nhs-services/sexual-health-services/
• GOV.UK domestic abuse support: https://www.gov.uk/guidance/domestic-abuse-how-to-get-help
• NHS complaints: https://www.nhs.uk/contact-us/how-to-complain-to-the-nhs/
• NHS Constitution: https://www.gov.uk/government/publications/the-nhs-constitution-for-england

Best rule: make small sustainable changes, ask for help early, keep records where health is affected, request accessible support, and seek urgent help if safety is at risk.