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2 INTRODUCTION Thank you for having your NHS Health Check today, and taking a first step towards improving your health. Why are NHS Health Checks important? l It is possible to prevent, or reduce, the risk of type 2 diabetes, heart disease, stroke, high blood pressure and dementia by making positive lifestyle changes. Also, if a health problem is identified or diagnosed early, treatment and support can prevent further health complications. l The check is devised to help you understand the things that increase your risk, and the things you can do to improve your health. Ways to support your health This booklet is intended to give you positive tips to improve your health simple steps that can make a difference. There is also information about the local services that are available and ready to help. Your results within the booklet are colour coded to help you understand them, and to help you prioritise the changes that you d like to make. Take notice and seek advice Be careful let s look at ways you can improve your health We re interested in your feedback, see back page for details. Everything is on track - continue to lead a healthy lifestyle 2 3

3 CHOLESTEROL Top tips You can easily make small changes in your life to reduce the amount of cholesterol in your body - l Swap butter, lard, ghee, coconut and palm oils with small amounts of olive, rapeseed or sunflower oils and spreads l Choose lean cuts of meat, trim any excess fat and remove skin from chicken and turkey l Grill, bake, steam, boil or poach your foods What is cholesterol? Cholesterol is a fatty substance made by our bodies. We need some cholesterol to keep healthy. However, too much cholesterol can cause our arteries to become blocked, which can lead to heart disease and stroke. What is a good level? HDL (high density lipoprotein) is the good type of cholesterol. This helps to remove excess cholesterol from the bloodstream and returns it to the liver. There it is broken down and passed out of the body. LDL (low density lipoprotein) is the bad type of cholesterol. Too much LDL cholesterol in the blood, can slowly build up in our arteries, narrowing them and increasing our risk of heart disease. What can I do? Take action by eating more healthily, or if you are overweight, losing weight should help reduce your cholesterol level. Also, Result... l Avoid consuming saturated fat l Stop smoking l Take regular exercise l Reduce alcohol intake 4 5

4 STOPPING SMOKING Smoking is the biggest cause of early death in the UK. What can I do? The benefits to stopping smoking start straight away, and it s never too late to stop. Top Tip The cost of smoking is the highest it has ever been. Every cigarette you don t smoke saves you money. On average, most people who quit save around 150 each month. Free support People who use NHS support are up to four times more likely to be a successful quitter, than by going it alone. It normally takes smokers a few times to be a successful quitter, so if you ve tried before but haven t succeeded it doesn t mean you can t do it. Who can help? You can get free help and support from trained experts at your local Stop Smoking Service. They can help find the right solution for you. Most local GPs and pharmacies offer stop smoking support. Call Quit4Life today on Text QUIT to

5 BLOOD PRESSURE Top tip Adults should eat less than 6 grams of salt each day - that s about one teaspoon. This includes the salt that s contained within ready made foods like bread, as well as the salt you add during cooking and at the table. Do not add salt to food and look out for hidden salt within foods more than 1.5g of salt (or 0.6g of sodium) per 100g is high. What is blood pressure? Blood pressure is the pressure of the blood in your arteries. Your heart pumps blood around your body by contracting and relaxing. When your heart contracts, your blood pressure is at it s highest point and is called the systolic reading. When the heart relaxes between beats it is called the diastolic reading. What is a good reading? Your blood pressure can fluctuate at different times of the day. Ideally, we should all have blood pressure at or below 120 over 80 (120/80). Blood pressure can also be influenced by age, ethnicity and family history. Get to know your blood pressure It is important to check your blood pressure regularly, about once a year. Look out for checks at your local pharmacy or see if your GP has a machine in their waiting area. What can I do to lower my blood pressure? l Increase your activity levels l Manage your weight l Reduce your salt intake l Reduce your alcohol intake l Increase your intake of fruit and vegetables Result... For more information search - nhs blood pressure 8 9

6 BODY MASS INDEX Good News A few changes to your lifestyle can support you in maintaining a healthy weight such as eating healthily and being active. This will reduce the risk of Type2 diabetes, heart disease and cancers. For tips on easy lifestyle changes - simple food swaps and being more active visit What is Body Mass Index (BMI)? BMI is a measure of whether you are a healthy weight. However, BMI is only a guide and does not take into account your muscular build. Results... Waist (size) Male Waist (size) Female BMI* >102cm >40 inches >88cm >34.5 inches >94cm >37 inches >80cm >31.5 inches >30 >25 *Consider body shape for BME groups Too much fat around the middle so-called apple shaped increases your risk of getting type 2 diabetes, heart disease and cancer. This is why we take a waist measurement. l If your BMI is less than 18.4, your result falls within the underweight BMI range. l If your BMI is between 18.5 and 24.9, your result falls into the healthy BMI range. l If your BMI is between 25 and 29.9, your result falls into the overweight BMI range. l If your BMI result is in the orange zone your practitioner will advise you on weight loss and you can also visit for further support and information. l If your BMI is greater than 30, you may be invited for another test to check that you do not have diabetes. l If your BMI result is in the red zone, you will be given advice, and if you are eligible referred to a suitable weight management programme in Hampshire

7 AN ACTIVE LIFE Having an active life is good for your health. As part of your NHS Health Check, your physical activity level will be assessed. Top tips Try to do at least 150 minutes of physical activity every week. A good way of doing this is 30 minutes 5 times a week. You can do this in bouts of 10 minutes or more across the day. An activity should leave you feeling warm and breathing more heavily than usual. Also try to do some muscle strengthening exercises. What can you do? It is recommended that doing activity that gets you a little out of breath for 30 minutes, 5 times-a-week is beneficial. There are many things you can do to be more active. You can be more active by: l Walking or cycling any short distances you would usually do by car. l Taking the stairs rather than a lift. l Active play with the kids l Cleaning the house or gardening Build activity into your daily routine for example, cycle or walk to work where possible. Visit: Result Why? l Increasing activity can help reduce other risk factors for your heart 12 13

8 ALCOHOL INTAKE Your alcohol intake is measured in units. One unit is equal to: Top tip Quench your thirst with non-alcoholic drinks before and in-between alcoholic drinks. Half pint of regular beer, lager or cider What s recommended? Drinking guidelines have been developed for people over 18 years of age, based on medical advice. Men l Should not regularly drink more than 3 4 units of alcohol a day. Women l Should not regularly drink more than 2 3 units of alcohol a day. Regularly means drinking every day or most days of the week. You should also take a break for 48 hours after a heavy session to let your body recover. The benefits of cutting down l Better sleep l More energy 1 very small glass of wine (9%) l Reduced risk of injury 1 single measure of spirits l Improved memory 1 small glass of sherry l Better physical shape 1 single measure of aperitifs l Reduced risk of high blood pressure For more information visit:

9 CARDIOVASULAR RISK SCORE Top tip Making small changes in your lifestyle can reduce your risk of Cardiovascular Disease. There are several things that increase your risk of developing Cardiovascular Disease (CVD). These are: l High blood pressure l High cholesterol l Smoking l Physical inactivity l Being overweight Having a family history of cardiovascular disease can carry increased risk, as can being from certain ethnic backgrounds. Result... 20% 10 19% <10% Your Health Check Professional will enter your results into a computer, which will then estimate your risk of developing cardiovascular disease over the next ten years. Your Health Check Professional will give you information about how you can improve your health starting today. For more information search - improve your NHS health check numbers 16 17

10 DEMENTIA Risk factors that increase the chance of developing cardiovascular disease (heart disease, stroke, diabetes and kidney disease) also increase the chance of developing vascular dementia. Take action to reduce your risk of developing dementia by: l Keeping physically active l Minimise alcohol intake l Eating a healthy balanced diet l Maintaining a healthy blood pressure level l Quitting smoking Where can I get more information? If you are interested and would like to learn more about dementia, Alzheimer s Society provides information, support and guidance on a wide range of dementia related topics: Alzheimer s Society National Dementia Helpline info@alzheimers.org.uk (general information) helpline@alzheimers.org.uk (helpline)

11 GOAL SETTINGWhat would you like to achieve?... Start off with one or two changes that you could make to improve your health, remember that small changes to your lifestyle can make a big difference to your health.... Goal one:... Plan:... Goal two:... Plan:

12 WHO CAN SUPPORT ME IN HAMPSHIRE Important numbers / information Stopping smoking Hampshire Stop Smoking Service quit4life Text QUIT to Weight management support l If your BMI result is in the orange zone your practitioner will advise you on weight loss and you can also visit for further support and information. l If your BMI result is in the red zone, you will be given advice, and if you are eligible referred to a suitable weight management programme in Hampshire. Alcohol advice An active Life Dementia

13 Want to give feedback on the NHS Health Check Service? Fill out a questionnaire at October Designed by NHS Creative CS38281

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