Help Centre

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best.

This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

This section covers healthy eating advice for the general population.

People with special dietary needs or a medical condition should ask their doctor or a registered dietitian for advice.

Food groups in your diet

The Eatwell Guide shows that to have a healthy, balanced diet, people should try to:

• eat at least 5 portions of a variety of fruit and vegetables every day (see 5 A Day)
• base meals on higher fibre starchy foods like potatoes, bread, rice or pasta
• have some dairy or dairy alternatives (such as soya drinks)
• eat some beans, pulses, fish, eggs, meat and other protein
• choose unsaturated oils and spreads, and eat them in small amounts
• drink plenty of fluids (at least 6 to 8 glasses a day).

If you’re having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.

Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients.

Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.

See 8 tips to healthy eating.

Why exercise is important

Whatever your age, there’s strong scientific evidence that being physically active can help you lead a healthier and happier life.

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

Check physical activity guidelines for:

• adults (19 to 64 years)
• older adults (65 years and over).

What counts?

To stay healthy, the UK Chief Medical Officers’ Physical Activity Guidelines, on GOV.UK, state that adults should try to be active every day and aim to do at least 150 minutes of physical activity over a week, through a variety of activities.

For most people, the easiest way to get moving is to make activity part of everyday life, like walking for health or cycling instead of using the car to get around. However, the more you do, the better, and taking part in activities such as sports and exercise will make you even healthier.

Why we should sit less

There is increasing evidence that, unless you are a wheelchair user, sitting down too much can be a risk to your health.

To reduce our risk of ill health from inactivity, we are advised to exercise regularly, at least 150 minutes a week, and reduce sitting time.

Studies have linked being inactive with being overweight and obese, type 2 diabetes, some types of cancer, and early death.

Sitting for long periods is thought to slow the metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat.

Many adults in the UK spend around 9 hours a day sitting. This includes watching TV, using a computer, reading, doing homework, travelling by car, bus or train but does not include sleeping.

Some older people (aged 65 and over) are known to spend 9 hours or more each day sitting.

Tips to reduce sitting time:

• avoid long periods sat in front of a TV or computer stand up and move during TV advert breaks
• stand or walk while on the phone
• use the stairs as much as possible
• take up active hobbies such as gardening and DIY
• join in community-based activities, such as dance classes and walking groups
• take up active play with grandchildren, if you have them
• do most types of housework.

Reasons why you might feel tired and advice about what you can do to prevent tiredness.

Self-help tips to fight tiredness

Many cases of tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Try these self-help tips to restore your energy levels.

If you feel you’re suffering from fatigue, which is an overwhelming tiredness that isn’t relieved by rest and sleep, you may have an underlying medical condition. Consult a GP for advice.

Eat often to beat tiredness

A good way to keep up your energy through the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often.

Get moving

You might feel that exercise is the last thing on your mind. But, in fact, regular exercise will make you feel less tired in the long run, so you’ll have more energy.

Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.

Sleep well

Many people don’t get the sleep they need to stay alert through the day.

The website of the Royal College of Psychiatrists has information on sleeping well.

Tips for sleeping well include:

• going to bed and getting up in the morning at the same time every day
• avoiding naps in the day
• taking time to relax before you go to bed.

Cut out caffeine

Caffeine is a stimulant which means it makes you feel more awake. But it can also disrupt your usual sleep rhythms, leading to problems sleeping and then daytime tiredness.

Drink more water for better energy

Sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will do the trick, especially after exercise.

Read more about water, drinks and hydration.

Staying safe and mobile

As we age, maintaining mobility and preventing falls become increasingly important for our health and independence. Here, we offer guidance on suitable exercises and practical fall prevention tips to help older adults stay active and safe.

Regular, gentle exercise can improve strength, balance, and coordination, reducing the risk of falls. Below are some effective and safe exercises:

• Chair-based exercises – Great for improving flexibility and strength while reducing strain on joints.
• Standing balance exercises – Such as heel-to-toe walking and single-leg stands, which help enhance stability.
• Strength training – Light resistance exercises can maintain muscle strength, particularly in the legs and core.
• Tai Chi and Yoga – Both improve balance, co-ordination, and overall wellbeing.

Before starting any new exercise routine, consult a healthcare professional to ensure it’s safe for you.

Preventing falls at home

Most falls happen at home, but simple changes can significantly reduce the risk:

• Keep walkways clear – Remove trip hazards such as loose rugs, cables and clutter.
• Improve lighting – Ensure hallways, staircases and entrances are well-lit, especially at night.
• Install grab rails and supports – Especially in the bathroom and near steps.
• Wear suitable footwear – Supportive, non-slip shoes reduce the risk of slipping.
• Be mindful of medication – Some medicines can cause dizziness or drowsiness; speak to your GP if concerned.

More advice on falls prevention.

When to seek help

If you or a loved one experiences frequent falls, sudden dizziness, or mobility issues, it’s important to seek professional advice. Your GP or a physiotherapist can recommend tailored support and mobility aids to improve safety and independence.

Don’t struggle on alone. Contact our friendly team for advice on care at home today.

Maintaining skin integrity and preventing pressure damage.

Older adults, particularly those with limited mobility, are at increased risk of skin damage, including pressure ulcers and moisture-associated dermatitis. Proper skincare and prevention strategies can help maintain skin integrity and overall wellbeing.

Protecting our skin

Taking steps to maintain healthy skin can prevent issues like pressure ulcers and moisture damage. Here are some key recommendations:

• Keep skin clean and dry – Gently cleanse the skin with mild, pH-balanced soap and pat it dry.
• Moisturise regularly – Hydrated skin is less prone to breakdown; apply fragrance-free moisturisers.
• Inspect skin daily – Check for redness, sores, or irritation, particularly in pressure-prone areas like the heels, hips and lower back.
• Use protective barriers – Barrier creams can help prevent moisture-associated skin damage.

Preventing pressure damage

Pressure ulcers can develop quickly, particularly in individuals who remain in one position for prolonged periods. The following strategies can help reduce the risk:

• Change positions regularly – Shift weight frequently if seated, and reposition every two hours if ‘bed-bound.’
• Use pressure-relieving cushions and mattresses – Specialised equipment can reduce prolonged pressure on vulnerable areas.
• Stay hydrated and eat a balanced diet – Proper nutrition supports skin health and healing.
• Avoid friction and shear – Use lifting aids when moving to reduce skin damage caused by dragging.

Understanding Moisture-Associated Skin Damage (MASD)

Excess moisture from incontinence, sweat or wound drainage can weaken the skin and increase the risk of irritation and breakdown. To manage moisture effectively:

• Use absorbent products – High-quality absorbent underwear or breathable bedding can help manage moisture.
• Apply moisture-barrier creams – These help protect the skin from excess dampness.
• Maintain good hygiene – Cleanse the skin promptly and thoroughly after exposure to moisture.

When to seek help

If you or a loved one notice persistent redness, open sores or increased skin discomfort, consult a healthcare professional promptly. Early intervention can prevent complications and promote healing.

Information and advice to help you stop smoking.

Local stop smoking services are free, friendly and can massively boost your chances of quitting for good.

These services staffed by expert advisers provide a range of proven methods to help you quit.

They’ll give you accurate information and advice, as well as professional support, during the first few months you stop smoking.

They also make it easy and affordable for you to get stop smoking treatments, such as:

• nicotine replacement therapy, such as patches or gum
• medicines such as varenicline and bupropion (Zyban).

Some local services might also offer access to other types of support such as Allen Carr’s Easyway.

How to contact a stop smoking adviser

Your GP, pharmacist or health visitor can refer you, or you can phone your local stop smoking service to make an appointment with an adviser.

• Find your local stop smoking service
• Call the free Smokefree National Helpline on: 0300 123 1044

Advice and support for reducing the amount of alcohol you drink.

We’re supposed to be keeping an eye on how much we drink, but how many of us really know what a unit of alcohol is?

With so many different drinks and glass sizes, from shots to pints – not to mention bottles – it’s easy to get confused about how many units are in your drink.

Units are a simple way of expressing the quantity of pure alcohol in a drink. One unit equals 10ml or 8g of pure alcohol, which is around the amount of alcohol the average adult can process in an hour. This means that within an hour there should be, in theory, little or no alcohol left in the blood of an adult, although this will vary from person to person.

The number of units in a drink is based on the size of the drink, as well as its alcohol strength. For example, a pint of strong lager contains 3 units of alcohol, whereas the same volume of lower-strength lager has just over 2 units. Knowing your units will help you stay in control of your drinking.

To keep health risks from alcohol to a low level if you drink most weeks:

• men and women are advised not to drink more than 14 units a week on a regular basis
• spread your drinking over 3 or more days if you regularly drink as much as 14 units a week
• if you want to cut down, try to have several drink-free days each week

14 units is equivalent to 6 pints of average-strength beer or 10 small glasses of lower-strength wine.

Alcohol support

Realising you have a problem with alcohol is the first big step to getting help. You may need help if:

• you often feel the need to have a drink
• you get into trouble because of your drinking
• other people warn you about how much you’re drinking
• you think your drinking is causing you problems.

A good place to start is with a GP. Try to be accurate and honest about how much you drink and any problems it may be causing you.

The GP may suggest different types of assessment and support options available to you, such as from local community alcohol services.

You can also ask about any free local support groups and other alcohol counselling that may suit you.

Find alcohol addiction support services in your area.

Useful contacts

• Drinkline is the national alcohol helpline. If you’re worried about your own or someone else’s drinking, you can call this free helpline in complete confidence. Call 0300 123 1110 (weekdays 9am to 8pm, weekends 11am to 4pm).
• Alcoholics Anonymous (AA) is a free self-help group. Its “12 step” programme involves getting sober with the help of regular support groups.
• We Are With You is a UK-wide treatment agency that helps individuals, families and communities manage the effects of drug and alcohol misuse.
• SMART Recovery groups help people decide whether they have a problem, build up their motivation to change, and offer a set of proven tools and techniques to support recovery.