About Healthy Living
Read food labels, check sodium and sugar content
Aim for less than one teaspoon (6 grams) salt and six teaspoons of sugar per day
Avoid high sodium/added sugar snacks
Gradually reduce salt in recipes
Increase your intake of fresh foods
Use healthy cooking methods
Choose water, foods or beverages without added sugar
Plan your meals
Eat slowly
Don’t let yourself get too hungry
Try to eat vegetables, fruit, lean meat/fish/eggs/tofu/nuts/seeds, grains, diary products every day
Eat foods in moderation.
Be mindful of energy balance
Regular exercise
Recommendations: 30 minutes moderate intensity exercise per day, at least 5 times a week, 2-3 times resistance exercise a week
Minimise the amount of time spent on prolonged sitting
Break up long periods of sitting as often as possible
Record what you are currently doing for physical activity
Always start small. If something is painful, modify or stop
Ensure adequate support for balance, remove the tripping hazard
Only do as much as you feel comfortable
Talk to professionals if you are not sure
Adequate Sleep
Increase bright light exposure during the day
Avoid using mobile phones in bed
Don’t drink coffee late in the day if it affects your sleep
Regular routine
Don’t drink alcohol before bed
Get a comfortable bed, mattress and pillow
Make sure room temperature is comfortable
Avoid noise
Don’t eat late in the evening
Don’t drink any fluids 1-2 hours before bed
Rule out a sleep disorder
Exercise regularly (not before bed)
Try to relax in the evening
Manage Stress Be Mindfulness
Write down your copping strategies
Understand what situations make you stressed
Understand what situations you can and can’t control
Meditation
Be grateful for the small things that make you happy
Fina a way to relax
Seek professional help if you fatigue can not be relieved by enough sleep, good nutrition, or a low-stress environment
