Lifestyle advice | Doctor Care Anywhere

Healthy diet

Eating a balanced diet is essential for maintaining good health and preventing chronic diseases.

The NHS Eatwell Guide provides a helpful framework, recommending:

A healthy balance of fruit and vegetables.
Adequate protein (e.g. fish, meat, beans, or plant-based alternatives).
Complex carbohydrates (e.g. rice, pasta, bread).
Dairy or dairy alternatives for calcium and nutrients.
Healthy fats (e.g. olive oil, avocados, nuts).
Plenty of fluids (aim for 6–8 glasses of water daily).

Female presenting person using phone at desk with orange juice

Physical activity

Keeping active is one of the best things you can do for your body and mind.

What are the benefits of exercise?

Regular physical activity can:

Help with weight management.
Lower the risk of developing chronic conditions such as high blood pressure, diabetes, heart disease, strokes, and some cancers.
Prevent or manage mental health conditions like anxiety and depression.
Boost wellbeing and mood.
Improve muscular strength and cardiorespiratory fitness.
Strengthen bones and reduce the risk of osteoporosis.

How much exercise should you do?

To maintain a healthy lifestyle, aim for:

150 minutes of moderate aerobic activity (e.g. brisk walking, cycling) per week, or
75 minutes of vigorous aerobic activity (e.g. running, football, aerobics).
Include strength exercises on two or more days a week to target major muscle groups.

How can I become more active?

Finding an activity that fits into your lifestyle is key. Whether you're a busy parent, an older adult, or looking for family-friendly activities, there are options for everyone.

Here are some tips to get started and stay active:

Track your activity to stay motivated.
Work out with friends or share your progress with a support network.
Build a routine that works for your schedule.
Choose sports or activities you genuinely enjoy making it fun.

Understanding BMI

Your Body Mass Index (BMI) is a simple way to assess whether your weight is within a healthy range.

A BMI over 25 suggests being overweight, which can lead to:
- Low energy, breathing problems, and difficulty sleeping.
- Increased sweating and discomfort.
- Back and joint pain.
Long-term risks include:
- Heart disease, strokes, and type-2 diabetes.
- Sleep apnoea, high cholesterol, and high blood pressure.
- Fertility problems, erectile dysfunction, and fatty liver disease.
- Asthma, low mood, and chronic conditions like kidney disease.

How to lose weight safely

Weight management comes down to calories in versus calories out. When you consume fewer calories than your body uses, your body burns stored fat for energy, leading to weight loss.

Other factors, such as genetics or medical conditions like an underactive thyroid, can affect weight loss. For personalised advice, speak with a GP or Advanced Clinical Practitioner (ACP).

To lose weight effectively, you can: