January 2008

Dear {!firstname_fix},

The 1st day of January is not only the start of the New Year, but it’s also when many begin their New Year’s resolutions to manage stress, eat healthier and exercise more. Sticking to your resolutions and making changes can be difficult but not impossible.

Stub it out!

Stub out your last cigarette and give
up smoking for good. Just eight hours
after quitting, the nicotine and carbon
monoxide levels in your body are
reduced by half.

www.nhsdirect.nhs.uk

Get physical

The Government recommends getting at least 30 minutes of exercise three times a week but research shows that one in five of us do less than one 30 minute session of physical activity in a month!

Even a small amount of exercise can improve your health and quality of life by boosting your mood, increasing energy, improving skin tone and helping weight loss. It’s also a great way to meet new people.

Slim down

It’s easy to let the diet slip and pile on the pounds during the festive period so January is the perfect time to switch to a low fat healthy diet combined with regular exercise.

Losing the bulge will help you feel more energised and less sluggish which in turn boosts motivation to keep up the exercise. Stick to your diet by keeping meals varied and interesting. Don’t be afraid to allow one treat a week such as a small chocolate bar.

Cut the caffeine

Begin your detox by cutting out fizzy drinks, and drinks that contain caffeine, such as tea, coffee, and cola. If you drink a lot of caffeinated drinks, it's best to cut down slowly. Some people may get side effects such as headaches, or feel irritable for a few days after giving up caffeine.

You could also try drinking herbal tea, or even just hot water. Why not try flavouring hot water with a slice of lemon, as this contains friendly chemicals that encourage your body to speed up its own detoxifying systems.

Cut down the fat

High cholesterol exists in two thirds of the British population and festive food is laden with saturated fats so January is the time to cut it out of your diet. Fatty deposits in the arteries can eventually lead to hardening of the blood vessels, causing high blood pressure and even coronary artery disease and a heart attack.

Keep prepared healthy snacks in the fridge such as pieces of fruit for when the hunger pangs strike. If you find it hard to eat healthily on the go, carry a healthy smoothie in your bag.

Step outside

Leave the car at home, get out in the fresh air, and start walking! This is a great way to get your recommended daily exercise.

Rather than staying in stuffy heated homes and cars, spend some time out in the fresh air which will make you feel less lethargic, help you sleep better and can even help to beat stress.

Shake off the salt

Around 18 million people in the UK have high blood pressure or hypertension – a symptom-less yet dangerous condition. High blood pressure makes an individual 3 times more likely to develop heart disease or have a stroke. Reducing salt intake will lower blood pressure, and reduce the likelihood of such conditions. High salt intake has also been linked to osteoporosis.

Ban the saltshaker from the dinner table – salt is present in most foods and will fulfil your dietary requirements without the need for adding extra salt.

Drink more water

This classic health tip applies all year round but following the Christmas and New Year celebrations you may be feeling more dehydrated than normal. Increasing your water intake will help to flush out all those festive toxins and improve your digestion, aid weight loss and help keep your skin glowing.

Use water bottles and keep a tally of how much water you are drinking per day.

We look forward to seeing you soon.