Healthy Eating

Healthy Eating

Our food choices each day affect our health how you feel today, tomorrow, and in the future. Eating healthy isn’t always easy because it depends on many factors and barriers including culture, affordability, lack of knowledge of healthy foods, education, taste, etc. Simply healthy eating is all about getting the right nutrients your body needs to stay healthy, active, and strong.

According to dietitians, following a healthy diet includes choosing plenty of lean meats, eggs, vegetables, fruit, whole grain and dairy products. Eating a healthy, well-balanced diet means eating food from a variety of food groups to get the energy and nutrients that your body needs. There's no one type of food that can provide all the nutrients a human body needs, so it's important that we eat a wide range of foods.

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health. Eating healthy will make you look and feel better, it can also save you money on future health costs.

Effects Of Wrong Eating Habits:

An immediate effect of the wrong choice of food on our health is excessive weight gain within a short span of time, or obesity. Next in line are problems like diabetes, heart diseases, high blood pressure, low weight, weak bones or maybe even slow brain development. It is imperative to eat healthy and eat right in order to stay healthy.

Even for people at a healthy weight, a poor diet is associated with major health risks that can cause illness and even death. These include heart disease, hypertension (high blood pressure), type 2 diabetes, osteoporosis, and certain types of cancer.

By making smart food choices, you can help protect yourself from these health problems. The risk factors for adult chronic diseases, like hypertension and type 2 diabetes, are increasingly seen in younger ages, often a result of unhealthy eating habits and increased weight gain. Dietary habits established in childhood often carry into adulthood, so teaching children how to eat healthy at a young age will help them stay healthy throughout their life.

The link between good nutrition and healthy weight, reduced chronic disease risk, and overall health is too important to ignore. As with physical activity, making small changes in your diet can go a long way, and it's easier than you think!

Below we have compiled more information to help you learn more about healthy eating:

Why is healthy eating important? 

https://www.choosemyplate.gov/vegetables-nutrients-health

Eight tips for healthy eating, these eight practical tips cover the basics of healthy eating, and can help you make healthier choices.

https://www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx

6 Reasons for Eating Healthy – NerdWallet

 https://www.nerdwallet.com/blog/health/medical-costs/benefits-of-eating-healthy/

How can I eat more healthily?

 https://www.bupa.co.uk/health-information/directory/h/healthy-eating

Why Is Healthy Food Important?

 http://www.stylecraze.com/articles/why-is-healthy-food-important/

Why is it important to eat vegetables?

https://www.choosemyplate.gov/vegetables-nutrients-health

Staying healthy. Why it’s important ?

https://www.childline.org.uk/info-advice/you-your-body/my-body/staying-healthy/

Healthy eating - Information and support - Macmillan Cancer Support

http://www.macmillan.org.uk/information-and-support/coping/maintaining-a-healthy-lifestyle/healthy-eating

Healthy eating for low cholesterol

https://heartuk.org.uk/cholesterol-and-diet

Lifestyle Fitness

https://www.lifestylefitness.co.uk/company/charity

At Diversity Living Services, we have a qualified and experienced dietitian who can help individuals with long term conditions to embrace healthy eating and other healthy lifestyle choices.

Coaching and advice sessions are available on an appointment basis. If you would like this free service, please call us at 02088036161 or email healthinfo@diversityliving.com to book an appointment.

Healthy Living Practices & Choices

What can you do to protect and improve your own health?

Take care of yourself NOW!

Self-care practices and general lifestyle changes can help manage the symptoms of many physical and mental health problems, and may also help to prevent some problems from developing or getting worse.

Self-care is about identifying your own needs and taking the steps to meet them.

Self-care is taking the time to do activities that nurture you.

Self-care is about taking proper care of YOU.

Gradual changes in your lifestyle are easier to maintain than major changes introduced all at once.

Seek medical advice early. Illnesses such as diabetes or obesity can be difficult to deal with. Seeking help from a health professional can make a big difference

Setting goals is an important part of being healthy. Measuring how you are doing is a way to check for improvement. Even small goals can be effective, such as walking for 10 minutes every day. 

Start your self-care journey today!

Contact us to find trusted information and good signposting.

Help and support

Diversity Living Services

Artzone, 1^st Floor, 54-56 The Market Square, Edmonton Green, London N9 0TZ

Tel: 0208 803 6161  Email: healthinfo@diversityliving.org

Web: http://www.diversityliving.org

Healthy Living Practices and Choices

Eat healthy

Eat a variety of foods that have the nutrients you need to stay healthy, feel good, and have more energy. These nutrients include fruit and vegetables; starchy carbohydrates; beans, pulses, fish, eggs, meat and other proteins; dairy and alternatives; and oils and spreads.

Nutrition combined with physical activity is an excellent way to stay strong and healthy.

For a healthy diet it is advised to eat little or no meat and raw foods (fruit and vegetables). Raw food gives the body lots of vitamins and minerals that protect it from diseases.

A balanced food choice over time will make a difference! Current recommendations in the UK are to eat at least five portions of different fruit and vegetables each day.

Drink more water

At least 1.5 litres to 2 litres (OR 8-10 glasses of 200ml) per day

Water is essential for our bodies to function.  Over 60% of our body is made up of water.

Water is needed to carry out body functions, remove waste, and carry nutrients and oxygen around our body.

Water is the best source: tap water, mineral water, sparkling or non-sparkling, plain or flavoured. (Fruit juices, tea, soft drinks, milk and other drinks, can all be okay - from time to time.)

How do you know if you are dehydrated? Symptoms include headache, fatigue and irritability, poor concentration levels, mental confusion, loss of appetite, dizziness, nausea, constipation, dark-coloured urine.

Avoid or minimize alcohol

Keep an eye on the amount of alcohol you drink.

Men and women should drink no more than 14 units of alcohol per week, no more than three units in any one day and have at least two alcohol-free days a week.

Pregnant women should not drink at all.

One unit of alcohol is equal to a half pint of beer or two thirds of a glass of wine or one measure of spirits. Some bottles and cans will have the number of units of alcohol printed on the label.

Watch your weight

Extra weight can cause problems that can put strain on the heart, raise blood pressure, and significantly increase your risk of a heart attack.

Being overweight increases the risks of a wide range of diseases including diabetes, heart diseases, and some types of cancer.

A healthy diet can also stop you gaining weight (excess body fat comes from eating more than we need). Start by reducing sugar and cutting back on fat.

Being more active is an effective way to manage your weight. Regular physical activity promotes weight loss and it can help improve blood glucose, blood pressure and blood cholesterol levels.

Get regular exercise, make it a habit!

Regular physical activity and exercise is a major contributor to a healthy lifestyle.

Physical activity is important for people of all weight ranges and health conditions. It helps burn calories, it is good for the heart and circulatory system, and it maintains/increases muscle mass, improves focus, and improves overall health wellbeing.

It can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.

To gain the most benefit, you should do up to 150 minutes (2.5 hours) of moderate intensity exercise per week AND activities to improve muscle strength at least 2 times per week.

Minimise sedentary behaviour (eg. sitting for long periods).

Stop smoking

Smoking is detrimental to your health and affects your heart, lungs, healing, and immune system.

Smoking is proven to increase the risks of all cancers.

No matter how long you’ve smoked for, quitting helps improve your health straight away.

If you need advice or help quitting smoking please talk to your GP or us.

Go for regular GP check-ups including cancer screenings

Many diseases do not show up in terms of symptoms until it is too late. Blood tests for blood sugar, vitamins and minerals, along with urine tests are standard tests you can take.

Tests like mammograms (for women), PAP smears (for women), prostate checks (for men), colonoscopy, etc. should be done at the recommended intervals.

Regular checkups and cancer screenings are vital, especially if you or your family are predisposed to certain medical conditions.

Wondering about which screenings and immunizations you need? Please ask your GP or us.

Reduce salt and sugar intake

A high salt intake can result in high blood pressure and increase the risk of cardiovascular disease.

Salt can be reduced in the following way:

When shopping, choose products with lower sodium content. When cooking, substitute salt with spices.

When eating, try not to have salt at the table, or at least not to add salt before tasting.

Sugar provides sweetness and an attractive taste but it is best enjoyed in moderation.

Fruits can be used, instead of sugar, to sweeten foods and drinks.

 Attempt to reduce your sugar intake each week.

Always read the nutrition labels carefully!

Get enough sleep daily

Healthy living involves more than physical health, it also includes emotional and mental health.

Sleep can help reduce stress and improve your memory.

Sleep also boosts immunity, helps with weight loss, can reduce your chances of diabetes, and lowers your blood pressure.

Sleep has the ability to increase mental and physical energy, and enough levels of sleep (about eight hours a night) are linked with reduced risk of chronic disease and improved longevity.

Supplement your diet

Even with a healthy diet, there will be times when we lack certain vitamins/minerals.

Foods with certain vitamins/minerals may not be common in your diet. Understand the gaps in your diet (health checkups will let you know if you are deficient) and always try to address them via your diet, first.

Always speak to your GP before taking any dietary supplements.

Stand Up for your Good Health and Well-being (Issue No. 020318)

Keeping Warm & Well This Winter

There are lots of easy, practical steps you can take to save energy and reduce fuel costs:

Efficient Heating

·       Ensure that the household temperature is kept no higher than 21°C, unless a medical condition necessitates it. It is easiest to regulate the temperature using a room thermostat, so install one if you don’t already have one.

·       If you have a central heating system, make sure you are using timers and programmers to switch the heating on only when someone is active within the house. Heating should not be left on overnight, except for medical reasons.

·       Move furniture away from radiators, and install cheap radiator panels or tin foil behind them, to ensure the heat is reflected back into the room.

·       Keep your radiator clear. A sofa in front of the radiator will stop the heat circulating around the whole room.Use thermal or heavy curtains, letter box covers and key hole covers to keep the heat in and draughts out, saving up to £35 a year on your energy bills

·       Set heating to come on only when someone is active in the house (not overnight) and set thermostats no higher than 21°C, unless a medical condition means you need a higher temperature.

·       There are now government-backed full and partial grants available to help you pay for insulation.You can find out more about these grants and other energy saving information by visiting www.energysavingtrust.org.uk

or by calling the Energy Saving Advice Service on 0300 123 1234.

Draught-Proofing Insulation

·       Keep chills out this winter by buying a home draught-proofing kit from a local DIY store

·    Insulate your loft to save up to £250 a year on energy bills. 270mm or 10 inches is recommended.  Visit  www.energysavingtrust.org.uk or call 0300 123 1234 for more advice

Water

·       Do not leave an electric immersion heater on for more than an hour, particularly if you are on an Economy 7 tariff. The immersion should only be used for a quick ‘boost’ of hot water.

·       Fit a thermostat to your hot water cylinder. Setting the thermostat to 60°C will keep water hot and save energy

·       Buy a cheap water cylinder jacket to prevent heat loss from the tank. It could save you up to £35 a year on fuel bills

·       Have a shower instead of a bath – it saves on both water and fuel usage

·       If you’re with Thames Water, get a free water saving shower head at http://freebies.thameswater.co.uk

Appliances

·       Turn  appliances off at the plug, particularly overnight, to reduce your electricity bills

·       Turn lights off when not in use and use energy saving bulbs to reduce your electricity bills

·       Only fill the kettle with enough water for your needs. If you only want a cuppa, only put that much in to boil!

·       Use pan lids to reduce steam and the energy needed for cooking

·       Use economy settings for appliances, such as 30°C for washing machines

If you believe that a more support is necessary, please contact   the HEET project: http://www.theheetproject.org.uk . Tel: 02085201900

Getting extra support from your energy supplier:

Priority Services Register which could offer some extra help!

https://www.ofgem.gov.uk/consumers/household-gas-and-electricity-guide/extra-help-energy-services/priority-services-register-people-need

https://www.citizensadvice.org.uk/consumer/energy/energy-supply/get-help-paying-your-bills/getting-extra-support-from-your-energy-supplier/

https://www.gov.uk/the-warm-home-discount-scheme/guarantee-pension-credit

https://www.citizensadvice.org.uk/consumer/energy/energy-supply/get-help-paying-your-bills/grants-and-benefits-to-help-you-pay-your-energy-bills/

More information at:  https://www.energyhelpline.com/ or call 0800 074 0745

Switching Supplier

Households can save up to £200 a year by switching supplier, or even just changing to a new tariff. Have a bill or annual statement to hand, then go to the Go Energy Shopping website (https://www.energyhelpline.com)  to start the search. If they do not have access to the internet, they can call the Energy Helpline on 0800 074 0745. To find out who supplies your fuel (necessary for price comparison):

Uswitch:

https://www.uswitch.com/

UK Power Networks

https://www.ukpowernetworks.co.uk/

Information and  Referrals:

NEA ‘Top Tips’ leaflet   (Private Rented Sector)

http://www.nea.org.uk/projects/community-action-partnership/cardiff/fuel-poverty-leaflets/

For further one-to-one support to help manage your bills or to check you are receiving all the benefits you are entitled to, contact  your Citizens Advice.

https://www.citizensadvice.org.uk/consumer/energy/energy-supply/

https://citizensadviceenfield.org.uk/

The HEET project:

If you need more support in saving energy at home please contact The HEET project: www.theheetproject.org.uk

Energy Saving Advice Service, Tel:  0300 123 1234 : www.energysavingstrust.org.uk

Energy Helpline  www.energyhelpline.com

Turn2us

Turn2us is a national charity that helps people in financial hardship gain access to welfare benefits, charitable grants and support services.

www.turn2us.org.uk

Grants and benefits to help you pay your energy bills

https://www.citizensadvice.org.uk/consumer/energy/energy-supply/get-help-paying-your-bills/grants-and-benefits-to-help-you-pay-your-energy-bills/

https://www.gov.uk/the-warm-home-discount-scheme/guarantee-pension-credit

Step Change Debt  Charity

https://www.stepchange.org/debt-info/gas-and-electricity-arrears.aspx

National Debtline

www.nationaldebtline.org

The following links provide  additional information about the effects of cold weather  on  our health.

Five ways to stay healthy over winter

It may be cold outside but winter needn't be the unhealthiest time of year for you and your family.

https://www.nhs.uk/LiveWell/Winterhealth/Pages/Winterhealthhome.aspx

10 winter illnesses

Some health problems, such as asthma, sore throat and cold sores, are triggered or worsened by cold weather. Here's how to deal with cold weather ailments.

https://www.nhs.uk/Livewell/winterhealth/Pages/Winterhealthrisks.aspx 

https://www.coolantarctica.com/Antarctica%20fact%20file/science/cold-weather-health.php

7 Surprising Effects Of Cold Weather On The Body

https://www.care2.com/greenliving/7-surprising-effects-of-cold-weather-on-the-body.html

STAND UP FOR GOOD HEALTH - ISSUE 1

Stand Up For Good Health - Issue 1

Welcome to the first issue of our ‘Stand Up For Good Health’ Newsletter.

Here at Diversity Living Services (DLS), we have recently started our new project “Stand up for good health and wellbeing” which is funded by the Big Lottery Fund.

The project aims to promote good health amongst the residents of Enfield, especially BAME (Black, Asian and Minority Ethnic) Communities.

The project activities include:

•        Health advice and information to access services

•        Free health coaching including nutrition advice

•        Fitness classes

•        Healthy eating cooking classes

•        Health related educational events and workshops

•        Blood pressure and weight checks

Through our newsletters we aim to share with you news and information about health issues that affect most our communities. It will include tips to improve our health and wellbeing as well as events and services available within the borough.

If you have news and events or want to tell readers your story, please email us at healthinfo@diversityliving.org so that we can include them in our next e-bulletin.

DLS has joined the “One You” public health campaign targeted at changing lifestyle choices which greatly determine your health status later in life.

Six components are promoted in the campaign: Checking yourself, eat well, move more, be smoke free, drink less, stress less and sleep better. A long list but well worth it!

Find more at: https://www.nhs.uk/oneyou#HmmKl5Umv1rpgfXV.97

We have a few resources in our offices. Please get in touch if you want to join the campaign.

Saadia Guedira (Health coach and registered Dietitian)

Recent Events

• DLS organised a “Female genital mutilation (FGM)”conference on the 6th of February to mark the UN International Day of Zero Tolerance for FGM.

• Healthy Eating Talk: on the 6th of February, our Dietitan talked to “Wadajir Community Group” in the Green Towers with an emphasis on the harmful consequences of a meat based diet. Our communities are encouraged to get some of their protein requirements from plant foods.

Health Advice

Five ways to stay healthy this winter: https://www.nhs.uk/Livewell/winterhealth/Pages/Healthywinter.aspx

Food to fight cold and flu, more at:  https://www.webmd.boots.com/cold-and-flu/flu-guide/vitamins-supplements-colds-flu-relief

In The News

Black women urged to get screened for cervical cancer

More at: http://www.voice-online.co.uk/article/black-women-urged-get-screened-cervical-cancer

Cervical cancer symptoms: Six warning signs you should NEVER ignore

Find more at: https://www.dailystar.co.uk/health/580306/Cervical-cancer-symptoms-smear-tests-prevention-treatment

Health Services

Did you know you can be eligible for a free NHS Health Check?

The NHS Health Check is a health check-up for adults in England aged 40-74. It's designed to spot early signs of stroke, kidney disease, heart disease, type 2 diabetes and dementia. As we get older, we have a higher risk of developing one of these conditions. An NHS Health Check helps find ways to lower this risk.

More at https://www.nhs.uk/conditions/nhs-health-check/

Local Energy Advice Programme (LEAP)

Struggling to pay your energy bills? Has it been too cold in your home this winter? Is living in a cold home affecting your health?

LEAP (Local Energy Advice Programme) is a new free energy and money saving advice service. LEAP can help you save money and keep your home warm and cosy. More: https://www.applyforleap.org.uk/  or call 08000607567.

Events & Activities

• Free health advice, nutrition and diet clinic will be held at Edmonton Green Library on the 10th of March from 11.00 am to 4.00 pm.

If you wish to attend, the above events, please drop-in or book for an appointment by sending an email to healthinfo@diversityliving.org or calling on 02088036161

• Would you be interest in attending an Exercise class every Thursday from 11.00 to 12.00 at the Green Towers Community Centre, for more information please get in touch.  A small contribution of £3.00 per participant is required per class.

If you would like to receive our newsletters by email please let us know by email healthinfo@diversityliving.org and we will add you to our subscribers list