Stay healthier for longer with these simple lifestyle tweaks
WORDS: SU KARNEY. PHOTOS (POSED BY MODELS): GETTY. *MAYOCLINIC.ORG. **BOWELCANCERUK.ORG.UK. ***THE PROGRAMME HAS RECENTLY EXPANDED SO THAT EVERYONE AGED 50 AND OVER IS NOW ELIGIBLE, BUT THIS MAY VARY ACCORDING TO LOCATION. SEE NHS.UK FOR MORE. IF YOU HAVE CONCERNS ABOUT YOUR HEALTH, SEE YOUR GP.
When life is full, the last thing you need is to fall ill. But what if your everyday actions are inadvertently causing you health problems? ‘As GPs, we often see patients with issues that have been caused by avoidable mistakes,’ says Dr Hana Patel, NHS GP specialist in women’s and mental health. ‘If you know the pitfalls, you can take steps to protect yourself.’ Here’s what to do.
1 STOP POPPING EXCESS PAINKILLERS
All medications have a specific maximum dosage in any 24-hour period. Taking too many aspirin, paracetamol, ibuprofen or codeine may cause digestive problems, ulcers, lightheadedness or even liver damage. And it’s more common than you think. ‘This is certainly an issue I come across in people who are living with chronic pain, such as migraine and back pain,’ says Dr Zoe Watson, NHS GP and founder of Wellgood Wellbeing. ‘Paracetamol overdose is one of the leading causes of liver damage – even going a small amount over can result in problems. Never take more than the stated dose.’
2 Be smart about sugar
Tempted by sweet treats at a restaurant? Don’t deny yourself only to give in to a piece of cake or some biscuits a few hours later. By eating something sweet after a healthy meal, you lessen the glucose spike you’d get if you ate the same thing in between meals. Glucose spikes will give your doctor cause for concern, as over time they can lead to organ, nerve, and blood vessel damage, especially if you are diabetic. Just make sure you’re careful when you do indulge in dessert.
Watch your portion size, pick frozen yogurt or sorbet over ice cream (fewer calories, but watch for sugar), or opt for fruit salad or a fruit crumble packed with fibre.
3 Don’t keep secrets
Feelings of shame or embarrassment may stop you from talking openly to your doctor – but lying won’t help your health. ‘If we don’t know the full truth of what’s going on, we cannot make an accurate assessment and things may worsen,’ says Dr Watson.
4 AVOID SITTING FOR TOO LONG
‘It may sound simple, but sitting for too long can lead to health issues, such as high blood pressure, high blood sugar, excess body fat around the waist and increased cholesterol
