Making every contact count

STOP

SMO

KING

BEING

ACTIVE

LOW HIGH

BLOOD PRESSURE

SOCIAL

WELFARE

DRINK

LESS

EAT WELL

Your guide to helping patients getting the most out of life

IntroductionPAGE

03

Eat wellPAGE

04

Being activePAGE

06

Drink less alcoholPAGE

08

Stop smokingPAGE

10

Local servicesCheshire East

Cheshire West

Halton

Knowsley

Liverpool

Sefton

St Helens

Warrington

Wirral

PAGE

14

Healthy blood pressurePAGE

12

Many people in Cheshire and Merseyside are dying prematurely from preventable diseases such as cancer heart disease and type 2 diabetes The risk of developing these diseases is linked to our everyday behaviours

We should all be supporting people to look after their health Talking using empathy and listening skills to build a relationship is a proven way of doing this

Making Every Contact you have with a patient or service user their family your own family and friends is an opportunity to make a difference

This guide will give you the confidence and skills to do this You donrsquot have to be clinically trained You just need to be supportive encouraging and informative

Multiple factors influence health and so this guide offers clear concise information to support your conversations It contains up to date statistics key messages top tips and contact information for

bull Alcohol

bull Smoking

bull Healthy Eating

bull Physical Activity

bull Blood pressure

bull Social and Welfare services

HOW YOU CAN MAKE EVERY CONTACT COUNTUse the 3 Arsquos (Ask Advise Act) during your lsquoHealthy Chatrsquo or lsquoBrief Interventionrsquo

Look for an opportunity and raise issues in a non-judgemental way

Ask Raise the issue and find out if they want to chat - informally non-judgementally

Advise What do they know Use the information in the guide to help - a top tip or contact number

Act Discuss what the patient wants to do next ndash eg give a contact number or refer into a service service

03 Introduction

lt Contents page

lt Contents page

Eat wellKEY FACTS

bull Levels of obesity in the UK have been rising steeply since the 1980s with almost two thirds of UK adults and one third of children being obese or overweight

bull A greater proportion of adults are overweight or obese in Cheshire and Merseyside than nationally (68 vs 65)

bull Children who are an unhealthy weight over time are more likely to continue to be overweight with the linked health problems as adults Children are now being diagnosed with type 2 diabetes

KEY MESSAGES bull Eating well can help you feel your

best and is important for your health and your waistline

bull If you eat too many foods that are high in fat salt and sugar and yoursquore not as active as you could be yoursquore more likely to put on weight Becoming overweight or obese increases your risk of getting cancer type 2 diabetes and heart disease

bull Becoming underweight can also affect your health

bull Eating well is important for the whole family It helps your kids get what they need to grow and be healthy and helps teach them to make healthy food choices when they grow up This makes them less like to be overweight as adults

04

lt Contents page

lt Contents page

05 Eat well

Tips for eating wellChoosing healthier foods doesnrsquot have to be difficult there are lots of small changes and healthy swaps that you can make whilst still enjoying the food that you love

Eat as much fruit and vegetables as you can aiming for at least five portions of fresh frozen dried or canned varieties a day An easy way to do this is to fill half of your plate with salad fruit or vegetables at each meal

There are lots of easy ways to cut back on unhealthy fat Try skimmed or semi-skimmed milk instead of full-fat and low-fat cheese Reduce the amount of oil you use when cooking and avoid high fat dressings like mayonnaise Choose olive or sunflower spread instead of butter Trim visible fat from meat and opt for fish or skinless chicken which contain less fat

Be wary of the amount of sugar in breakfast cereals and cereal bars as well as foods advertised as being lsquolow fatrsquo ndash look instead for foods with lsquono added sugarrsquo

Eating too much salt puts you at increased risk of heart disease and stroke Most of the salt wersquore eating is in food we buy Watch out for sausages bacon ham pastries pizza cheese crisps gravy and sauces like ketchup

Swap white rice pasta and bread for wholegrain varieties which keep you fuller for longer and contain fibre which helps keep you well

Some drinks are high in sugar and calories Limit juice fizzy pop and alcohol Drink unflavoured water instead

Losing just 5 of your body weight can have enormous health benefits This isnrsquot as much as you might think If you are 14st 5 (92kg) you would need to lose 10lb (46kg) If you are 20st 6 (130kg) the amount to lose is 14lb (65kg)

Try using a smaller plate to reduce your portion sizes it really does work

1

2

3

4

5

67

8

lt Contents page

Being activeKEY FACTSbull A third of adults (33) in Cheshire and

Merseyside do less than 30 minutes of physical activity a week and are classified as inactive compared to 29 nationally

bull Regular physical activity can reduce the risk of cancer heart disease stroke developing high blood pressure and type 2 diabetes

bull Exercise can help people with depression and prevent them becoming depressed in the first place

KEY MESSAGES bull Most people are not getting the

amount of activity they need to stay healthy And sitting down for hours ndash maybe at work watching TV or playing computer games ndash can also increase our risk of poor health

bull Small changes can give you more energy and boost your confidence Physical activity can lift your mood reduce stress and help you sleep better which is great for your mental health

06

lt Contents page

lt Contents page

07 Being active

Tips for being more activeWhen we hear about being active itrsquos all too easy to start thinking about lsquogoing to the gymrsquo lsquorunning marathonsrsquo and all that sort of stuff But the truth is being active can be whatever you want it to be As long as it gets your heart beating a bit faster and makes you breathe a bit harder it counts Walking swimming cycling gardening and housework ndash they all count

If yoursquore not very active at the moment itrsquos a good idea to start by aiming to do at least 10 minutes of activity where you can Once yoursquove got started you should try working towards doing 10 minutes or more on 3 or 4 days a week Then when you feel comfortable work your way up to doing half an hour or more on 5 days each week (or 2 and half hours across a week if you prefer) Children need to be more active ndash under 5s should be active for at least 3 hours every day and 5 to 18 year olds need at least one hour every day

A good way to see if yoursquore being active enough is to try and sing a song whilst yoursquore doing an activity - if you can talk but find it difficult to sing then yoursquore being active

If yoursquore looking for a free easy way to begin being more active walking more is a great place to start Walking lets you enjoy all the benefits of healthy aerobic exercise without putting pressure on your joints or pushing yourself too hard Therersquos also the added bonus that you can get a friend to come with you for a chat or have a little me time away from all stresses of modern life and maybe take in some nice scenery too This will help you to feel good

Waiting for the bus If itrsquos not too far why not walk to the next stop instead of standing still Or you could get off a stop earlier instead

Taking the stairs at your own pace is a great way to fit being active into your daily routine Itrsquos not a big change but it can really help you have a more active life

Try taking a 10-minute walk after your lunch This is a good way to break up your day if you spend all day at home or sat behind a desk

1

2

3

4

5

6

7

lt Contents page

KEY FACTSbull Over 24 of the adult population in the UK drink

alcohol at harmful levels

bull In the long term it can cause or contribute to over 40 diseases such as cancer heart problems liver damage high blood pressure and diabetes

KEY MESSAGES bull Drinking less can boost your

energy levels help you sleep lift your mood and help you to feel good

bull There are lots of calories in alcoholic drinks

bull The less you drink the lower your risk of cancer liver disease heart disease and stroke

Drink less alcohol

08

lt Contents page

lt Contents page

Tips for drinking lessIf you drink regularly try not to drink for a couple of days each week to give your body a break

Each time you have a drink ask yourself ldquoCan I have one lessrdquo Continuing to gradually reduce the amount you drink on each occasion will help you cut back the amount you drink each week

A popular way to drink less is to have a wine spritzer with soda water or to have a pint with a low-sugar lemonade top (shandy) This not only cuts how much you are drinking but your calories too

A simple way to reduce the amount of alcohol and calories yoursquore drinking is to swap strong beers or wines for ones with a lower strength percentage This can be seen on the side of cans bottles

A really easy trick to drink a little less without feeling like you are missing out is to go for smaller sizes Try bottled beer instead of pints or a small glass of wine instead of a large one

Itrsquos easy to drink too much when yoursquore at home Keep an eye on home measures and always make sure to finish one drink before pouring another

Become familiar with how many units are in what you drink It is harmful for men and women to regularly drink more than 14 units a week You should spread your drinking over three or more days Pregnant women or women planning to become pregnant should not drink alcohol at all

12

3

4

5

6

7

09 Drink less alcohol

HOW MANY UNITS ARE YOU DRINKING

Pint of lager beer cider

5 ABV

3 UNITS

Glass wine 175ml

12 ABV

2 UNITS

Spirits single 25ml

40 ABV

1 UNIT

Small glass of sherry

155 ABV

1 UNIT

Alcopop bottle 275ml

4 ABV

1 UNIT

lt Contents page

KEY MESSAGES bull Now is the right time to quit Every

cigarette you smoke causes you real harm

bull Smoking damages your body in many ways From the day-to-day effects on your heart and your breathing to longer-term smoking-related diseases such as cancer heart disease and stroke

bull Your smoke can harm your familyrsquos health

bull No matter how long yoursquove smoked for quitting can help improve your health straight away Itrsquos never too late to quit

Stop smokingKEY FACTSbull Smoking remains the single largest preventable

cause of ill health and premature death from cancer circulatory disease and respiratory diseases

bull Smoking rates are higher in Cheshire and Merseyside than England as a whole (20 vs 17)

bull Children and babies exposed to second-hand smoke are more at risk of sudden infant death syndrome (SIDS) ear infections and respiratory diseases

bull Children with parents or siblings who smoke are 2-3 times more likely to start smoking themselves

bull E-cigarettes are popular but are not a regulated nicotine replacement product for quitting smoking Their effect on health is still unknown

10

lt Contents page

lt Contents page

11 Stop smoking

Tips for giving up smokingYoursquore four times more likely to quit with support from a Stop Smoking Service than going it alone They offer a free proven personalised programme of motivational support and can help you deal with stress weight gain or mood swings If you donrsquot pay for prescriptions you will also be able to access free medications to help with nicotine withdrawal such as patches gum mouth nasal spray inhalator and lozenges

Therersquos lots of free help on offer at nhsuksmokefree from support emails to text messages and a smartphone app By choosing the support thatrsquos right for you yoursquoll be boosting your chances of quitting

Whatrsquos your reason for quitting Your kids Your health You want to feel fitter and look younger It doesnrsquot matter whether you want to get rid of an annoying cough or help avoid a serious illness just focus on what matters most to you Keep that in mind to help keep you motivated

Understand how nicotine is playing with your mind and body The withdrawal symptoms start around 2 hours after your last cigarette ndash and often peak about 3 days later So weirdly the worse the cravings the closer you are to your goal Keep that in mind to help you stay strong

On average most people who quit save about pound250 a month Thatrsquos pound3000 a year Imagine having that money to play with instead of it going up in smoke That will help keep you on track

Every time you smoke make a note of when and where and who with These are your triggers Work out the ones you can avoid and make a point of changing your routine ndash for the first few weeks anyway For triggers you canrsquot avoid find something to distract you Chew gum sip water through a straw or take big deep breaths Keep your hands busy ndash anything but smoke

When yoursquore stressed and feeling like you need a cigarette therersquos a really simple thing you can do to relax and take your mind off smoking And thatrsquos just breathing Breathe in deeply ndash let your tummy push out Hold a second Now breathe out and let your tummy come back in Repeat for ten breaths in and out It might feel funny but it works

1

2

3

4

5

6

7

lt Contents page

KEY MESSAGES bull Your lifestyle can affect your blood

pressure and yoursquore more likely to have high blood pressure as you get older if you have a family history of high blood pressure if you are Black or of South Asian descent

bull A healthy blood pressure is around 12080mmHg or less A blood pressure of 14090mmHg or over is considered high

bull Make sure you know your numbers High blood pressure usually has no symptoms so the only way to know if you have high blood pressure is to get it checked

bull A healthy lifestyle is important for preventing high blood pressure It also helps to lower high blood pressure

bull Some people will also need to take prescribed medication to lower their blood pressure

KEY FACTSbull High blood pressure is very common and affects

more than a quarter of the population In Cheshire and Merseyside around 625000 people are estimated to have high blood pressure

bull Almost half of those with high blood pressure are unaware they have it

bull Urgent action is needed to prevent identify and manage people with high blood pressure to reduce their risk of developing serious diseases such as heart attack stroke heart failure dementia and chronic kidney disease

12

lt Contents page

Healthy blood pressure

LOW HIGH

BLOOD PRESSURE

HIGH

PRESSS URE

lt Contents page

13 Healthy blood pressure

Tips for a healthy blood pressureAll adults should have their blood pressure checked at least every five years Getting this done is easy and could save your life You can get your blood pressure checked at your local pharmacy GP practice or even at home People aged 40-74 can have their blood pressure checked as part of the NHS health checks Find out more by searching for lsquoblood pressurersquo at nhsuk

Making healthy changes to your lifestyle can make a difference Aim to eat more fruit and vegetables eat less salt drink less alcohol lose weight (if you need to) be physically active and stop smoking

It is important to take medication your doctor prescribes you to lower your blood pressure If you miss doses it wonrsquot work as effectively You wonrsquot necessarily feel any different from taking the medication but this doesnrsquot mean itrsquos not working People prescribed medication should attend regular check-ups to make sure they are working well Local pharmacies can provide advice on prescribed blood pressure medications

1

2

3

IntroductionPAGE

03

Eat wellPAGE

04

Being activePAGE

06

Drink less alcoholPAGE

08

Stop smokingPAGE

10

Local servicesCheshire East

Cheshire West

Halton

Knowsley

Liverpool

Sefton

St Helens

Warrington

Wirral

PAGE

14

Healthy blood pressurePAGE

12

Many people in Cheshire and Merseyside are dying prematurely from preventable diseases such as cancer heart disease and type 2 diabetes The risk of developing these diseases is linked to our everyday behaviours

We should all be supporting people to look after their health Talking using empathy and listening skills to build a relationship is a proven way of doing this

Making Every Contact you have with a patient or service user their family your own family and friends is an opportunity to make a difference

This guide will give you the confidence and skills to do this You donrsquot have to be clinically trained You just need to be supportive encouraging and informative

Multiple factors influence health and so this guide offers clear concise information to support your conversations It contains up to date statistics key messages top tips and contact information for

bull Alcohol

bull Smoking

bull Healthy Eating

bull Physical Activity

bull Blood pressure

bull Social and Welfare services

HOW YOU CAN MAKE EVERY CONTACT COUNTUse the 3 Arsquos (Ask Advise Act) during your lsquoHealthy Chatrsquo or lsquoBrief Interventionrsquo

Look for an opportunity and raise issues in a non-judgemental way

Ask Raise the issue and find out if they want to chat - informally non-judgementally

Advise What do they know Use the information in the guide to help - a top tip or contact number

Act Discuss what the patient wants to do next ndash eg give a contact number or refer into a service service

03 Introduction

lt Contents page

lt Contents page

Eat wellKEY FACTS

bull Levels of obesity in the UK have been rising steeply since the 1980s with almost two thirds of UK adults and one third of children being obese or overweight

bull A greater proportion of adults are overweight or obese in Cheshire and Merseyside than nationally (68 vs 65)

bull Children who are an unhealthy weight over time are more likely to continue to be overweight with the linked health problems as adults Children are now being diagnosed with type 2 diabetes

KEY MESSAGES bull Eating well can help you feel your

best and is important for your health and your waistline

bull If you eat too many foods that are high in fat salt and sugar and yoursquore not as active as you could be yoursquore more likely to put on weight Becoming overweight or obese increases your risk of getting cancer type 2 diabetes and heart disease

bull Becoming underweight can also affect your health

bull Eating well is important for the whole family It helps your kids get what they need to grow and be healthy and helps teach them to make healthy food choices when they grow up This makes them less like to be overweight as adults

04

lt Contents page

lt Contents page

05 Eat well

Tips for eating wellChoosing healthier foods doesnrsquot have to be difficult there are lots of small changes and healthy swaps that you can make whilst still enjoying the food that you love

Eat as much fruit and vegetables as you can aiming for at least five portions of fresh frozen dried or canned varieties a day An easy way to do this is to fill half of your plate with salad fruit or vegetables at each meal

There are lots of easy ways to cut back on unhealthy fat Try skimmed or semi-skimmed milk instead of full-fat and low-fat cheese Reduce the amount of oil you use when cooking and avoid high fat dressings like mayonnaise Choose olive or sunflower spread instead of butter Trim visible fat from meat and opt for fish or skinless chicken which contain less fat

Be wary of the amount of sugar in breakfast cereals and cereal bars as well as foods advertised as being lsquolow fatrsquo ndash look instead for foods with lsquono added sugarrsquo

Eating too much salt puts you at increased risk of heart disease and stroke Most of the salt wersquore eating is in food we buy Watch out for sausages bacon ham pastries pizza cheese crisps gravy and sauces like ketchup

Swap white rice pasta and bread for wholegrain varieties which keep you fuller for longer and contain fibre which helps keep you well

Some drinks are high in sugar and calories Limit juice fizzy pop and alcohol Drink unflavoured water instead

Losing just 5 of your body weight can have enormous health benefits This isnrsquot as much as you might think If you are 14st 5 (92kg) you would need to lose 10lb (46kg) If you are 20st 6 (130kg) the amount to lose is 14lb (65kg)

Try using a smaller plate to reduce your portion sizes it really does work

1

2

3

4

5

67

8

lt Contents page

Being activeKEY FACTSbull A third of adults (33) in Cheshire and

Merseyside do less than 30 minutes of physical activity a week and are classified as inactive compared to 29 nationally

bull Regular physical activity can reduce the risk of cancer heart disease stroke developing high blood pressure and type 2 diabetes

bull Exercise can help people with depression and prevent them becoming depressed in the first place

KEY MESSAGES bull Most people are not getting the

amount of activity they need to stay healthy And sitting down for hours ndash maybe at work watching TV or playing computer games ndash can also increase our risk of poor health

bull Small changes can give you more energy and boost your confidence Physical activity can lift your mood reduce stress and help you sleep better which is great for your mental health

06

lt Contents page

lt Contents page

07 Being active

Tips for being more activeWhen we hear about being active itrsquos all too easy to start thinking about lsquogoing to the gymrsquo lsquorunning marathonsrsquo and all that sort of stuff But the truth is being active can be whatever you want it to be As long as it gets your heart beating a bit faster and makes you breathe a bit harder it counts Walking swimming cycling gardening and housework ndash they all count

If yoursquore not very active at the moment itrsquos a good idea to start by aiming to do at least 10 minutes of activity where you can Once yoursquove got started you should try working towards doing 10 minutes or more on 3 or 4 days a week Then when you feel comfortable work your way up to doing half an hour or more on 5 days each week (or 2 and half hours across a week if you prefer) Children need to be more active ndash under 5s should be active for at least 3 hours every day and 5 to 18 year olds need at least one hour every day

A good way to see if yoursquore being active enough is to try and sing a song whilst yoursquore doing an activity - if you can talk but find it difficult to sing then yoursquore being active

If yoursquore looking for a free easy way to begin being more active walking more is a great place to start Walking lets you enjoy all the benefits of healthy aerobic exercise without putting pressure on your joints or pushing yourself too hard Therersquos also the added bonus that you can get a friend to come with you for a chat or have a little me time away from all stresses of modern life and maybe take in some nice scenery too This will help you to feel good

Waiting for the bus If itrsquos not too far why not walk to the next stop instead of standing still Or you could get off a stop earlier instead

Taking the stairs at your own pace is a great way to fit being active into your daily routine Itrsquos not a big change but it can really help you have a more active life

Try taking a 10-minute walk after your lunch This is a good way to break up your day if you spend all day at home or sat behind a desk

1

2

3

4

5

6

7

lt Contents page

KEY FACTSbull Over 24 of the adult population in the UK drink

alcohol at harmful levels

bull In the long term it can cause or contribute to over 40 diseases such as cancer heart problems liver damage high blood pressure and diabetes

KEY MESSAGES bull Drinking less can boost your

energy levels help you sleep lift your mood and help you to feel good

bull There are lots of calories in alcoholic drinks

bull The less you drink the lower your risk of cancer liver disease heart disease and stroke

Drink less alcohol

08

lt Contents page

lt Contents page

Tips for drinking lessIf you drink regularly try not to drink for a couple of days each week to give your body a break

Each time you have a drink ask yourself ldquoCan I have one lessrdquo Continuing to gradually reduce the amount you drink on each occasion will help you cut back the amount you drink each week

A popular way to drink less is to have a wine spritzer with soda water or to have a pint with a low-sugar lemonade top (shandy) This not only cuts how much you are drinking but your calories too

A simple way to reduce the amount of alcohol and calories yoursquore drinking is to swap strong beers or wines for ones with a lower strength percentage This can be seen on the side of cans bottles

A really easy trick to drink a little less without feeling like you are missing out is to go for smaller sizes Try bottled beer instead of pints or a small glass of wine instead of a large one

Itrsquos easy to drink too much when yoursquore at home Keep an eye on home measures and always make sure to finish one drink before pouring another

Become familiar with how many units are in what you drink It is harmful for men and women to regularly drink more than 14 units a week You should spread your drinking over three or more days Pregnant women or women planning to become pregnant should not drink alcohol at all

12

3

4

5

6

7

09 Drink less alcohol

HOW MANY UNITS ARE YOU DRINKING

Pint of lager beer cider

5 ABV

3 UNITS

Glass wine 175ml

12 ABV

2 UNITS

Spirits single 25ml

40 ABV

1 UNIT

Small glass of sherry

155 ABV

1 UNIT

Alcopop bottle 275ml

4 ABV

1 UNIT

lt Contents page

KEY MESSAGES bull Now is the right time to quit Every

cigarette you smoke causes you real harm

bull Smoking damages your body in many ways From the day-to-day effects on your heart and your breathing to longer-term smoking-related diseases such as cancer heart disease and stroke

bull Your smoke can harm your familyrsquos health

bull No matter how long yoursquove smoked for quitting can help improve your health straight away Itrsquos never too late to quit

Stop smokingKEY FACTSbull Smoking remains the single largest preventable

cause of ill health and premature death from cancer circulatory disease and respiratory diseases

bull Smoking rates are higher in Cheshire and Merseyside than England as a whole (20 vs 17)

bull Children and babies exposed to second-hand smoke are more at risk of sudden infant death syndrome (SIDS) ear infections and respiratory diseases

bull Children with parents or siblings who smoke are 2-3 times more likely to start smoking themselves

bull E-cigarettes are popular but are not a regulated nicotine replacement product for quitting smoking Their effect on health is still unknown

10

lt Contents page

lt Contents page

11 Stop smoking

Tips for giving up smokingYoursquore four times more likely to quit with support from a Stop Smoking Service than going it alone They offer a free proven personalised programme of motivational support and can help you deal with stress weight gain or mood swings If you donrsquot pay for prescriptions you will also be able to access free medications to help with nicotine withdrawal such as patches gum mouth nasal spray inhalator and lozenges

Therersquos lots of free help on offer at nhsuksmokefree from support emails to text messages and a smartphone app By choosing the support thatrsquos right for you yoursquoll be boosting your chances of quitting

Whatrsquos your reason for quitting Your kids Your health You want to feel fitter and look younger It doesnrsquot matter whether you want to get rid of an annoying cough or help avoid a serious illness just focus on what matters most to you Keep that in mind to help keep you motivated

Understand how nicotine is playing with your mind and body The withdrawal symptoms start around 2 hours after your last cigarette ndash and often peak about 3 days later So weirdly the worse the cravings the closer you are to your goal Keep that in mind to help you stay strong

On average most people who quit save about pound250 a month Thatrsquos pound3000 a year Imagine having that money to play with instead of it going up in smoke That will help keep you on track

Every time you smoke make a note of when and where and who with These are your triggers Work out the ones you can avoid and make a point of changing your routine ndash for the first few weeks anyway For triggers you canrsquot avoid find something to distract you Chew gum sip water through a straw or take big deep breaths Keep your hands busy ndash anything but smoke

When yoursquore stressed and feeling like you need a cigarette therersquos a really simple thing you can do to relax and take your mind off smoking And thatrsquos just breathing Breathe in deeply ndash let your tummy push out Hold a second Now breathe out and let your tummy come back in Repeat for ten breaths in and out It might feel funny but it works

1

2

3

4

5

6

7

lt Contents page

KEY MESSAGES bull Your lifestyle can affect your blood

pressure and yoursquore more likely to have high blood pressure as you get older if you have a family history of high blood pressure if you are Black or of South Asian descent

bull A healthy blood pressure is around 12080mmHg or less A blood pressure of 14090mmHg or over is considered high

bull Make sure you know your numbers High blood pressure usually has no symptoms so the only way to know if you have high blood pressure is to get it checked

bull A healthy lifestyle is important for preventing high blood pressure It also helps to lower high blood pressure

bull Some people will also need to take prescribed medication to lower their blood pressure

KEY FACTSbull High blood pressure is very common and affects

more than a quarter of the population In Cheshire and Merseyside around 625000 people are estimated to have high blood pressure

bull Almost half of those with high blood pressure are unaware they have it

bull Urgent action is needed to prevent identify and manage people with high blood pressure to reduce their risk of developing serious diseases such as heart attack stroke heart failure dementia and chronic kidney disease

12

lt Contents page

Healthy blood pressure

LOW HIGH

BLOOD PRESSURE

HIGH

PRESSS URE

lt Contents page

13 Healthy blood pressure

Tips for a healthy blood pressureAll adults should have their blood pressure checked at least every five years Getting this done is easy and could save your life You can get your blood pressure checked at your local pharmacy GP practice or even at home People aged 40-74 can have their blood pressure checked as part of the NHS health checks Find out more by searching for lsquoblood pressurersquo at nhsuk

Making healthy changes to your lifestyle can make a difference Aim to eat more fruit and vegetables eat less salt drink less alcohol lose weight (if you need to) be physically active and stop smoking

It is important to take medication your doctor prescribes you to lower your blood pressure If you miss doses it wonrsquot work as effectively You wonrsquot necessarily feel any different from taking the medication but this doesnrsquot mean itrsquos not working People prescribed medication should attend regular check-ups to make sure they are working well Local pharmacies can provide advice on prescribed blood pressure medications

1

2

3

Many people in Cheshire and Merseyside are dying prematurely from preventable diseases such as cancer heart disease and type 2 diabetes The risk of developing these diseases is linked to our everyday behaviours

We should all be supporting people to look after their health Talking using empathy and listening skills to build a relationship is a proven way of doing this

Making Every Contact you have with a patient or service user their family your own family and friends is an opportunity to make a difference

This guide will give you the confidence and skills to do this You donrsquot have to be clinically trained You just need to be supportive encouraging and informative

Multiple factors influence health and so this guide offers clear concise information to support your conversations It contains up to date statistics key messages top tips and contact information for

bull Alcohol

bull Smoking

bull Healthy Eating

bull Physical Activity

bull Blood pressure

bull Social and Welfare services

HOW YOU CAN MAKE EVERY CONTACT COUNTUse the 3 Arsquos (Ask Advise Act) during your lsquoHealthy Chatrsquo or lsquoBrief Interventionrsquo

Look for an opportunity and raise issues in a non-judgemental way

Ask Raise the issue and find out if they want to chat - informally non-judgementally

Advise What do they know Use the information in the guide to help - a top tip or contact number

Act Discuss what the patient wants to do next ndash eg give a contact number or refer into a service service

03 Introduction

lt Contents page

lt Contents page

Eat wellKEY FACTS

bull Levels of obesity in the UK have been rising steeply since the 1980s with almost two thirds of UK adults and one third of children being obese or overweight

bull A greater proportion of adults are overweight or obese in Cheshire and Merseyside than nationally (68 vs 65)

bull Children who are an unhealthy weight over time are more likely to continue to be overweight with the linked health problems as adults Children are now being diagnosed with type 2 diabetes

KEY MESSAGES bull Eating well can help you feel your

best and is important for your health and your waistline

bull If you eat too many foods that are high in fat salt and sugar and yoursquore not as active as you could be yoursquore more likely to put on weight Becoming overweight or obese increases your risk of getting cancer type 2 diabetes and heart disease

bull Becoming underweight can also affect your health

bull Eating well is important for the whole family It helps your kids get what they need to grow and be healthy and helps teach them to make healthy food choices when they grow up This makes them less like to be overweight as adults

04

lt Contents page

lt Contents page

05 Eat well

Tips for eating wellChoosing healthier foods doesnrsquot have to be difficult there are lots of small changes and healthy swaps that you can make whilst still enjoying the food that you love

Eat as much fruit and vegetables as you can aiming for at least five portions of fresh frozen dried or canned varieties a day An easy way to do this is to fill half of your plate with salad fruit or vegetables at each meal

There are lots of easy ways to cut back on unhealthy fat Try skimmed or semi-skimmed milk instead of full-fat and low-fat cheese Reduce the amount of oil you use when cooking and avoid high fat dressings like mayonnaise Choose olive or sunflower spread instead of butter Trim visible fat from meat and opt for fish or skinless chicken which contain less fat

Be wary of the amount of sugar in breakfast cereals and cereal bars as well as foods advertised as being lsquolow fatrsquo ndash look instead for foods with lsquono added sugarrsquo

Eating too much salt puts you at increased risk of heart disease and stroke Most of the salt wersquore eating is in food we buy Watch out for sausages bacon ham pastries pizza cheese crisps gravy and sauces like ketchup

Swap white rice pasta and bread for wholegrain varieties which keep you fuller for longer and contain fibre which helps keep you well

Some drinks are high in sugar and calories Limit juice fizzy pop and alcohol Drink unflavoured water instead

Losing just 5 of your body weight can have enormous health benefits This isnrsquot as much as you might think If you are 14st 5 (92kg) you would need to lose 10lb (46kg) If you are 20st 6 (130kg) the amount to lose is 14lb (65kg)

Try using a smaller plate to reduce your portion sizes it really does work

1

2

3

4

5

67

8

lt Contents page

Being activeKEY FACTSbull A third of adults (33) in Cheshire and

Merseyside do less than 30 minutes of physical activity a week and are classified as inactive compared to 29 nationally

bull Regular physical activity can reduce the risk of cancer heart disease stroke developing high blood pressure and type 2 diabetes

bull Exercise can help people with depression and prevent them becoming depressed in the first place

KEY MESSAGES bull Most people are not getting the

amount of activity they need to stay healthy And sitting down for hours ndash maybe at work watching TV or playing computer games ndash can also increase our risk of poor health

bull Small changes can give you more energy and boost your confidence Physical activity can lift your mood reduce stress and help you sleep better which is great for your mental health

06

lt Contents page

lt Contents page

07 Being active

Tips for being more activeWhen we hear about being active itrsquos all too easy to start thinking about lsquogoing to the gymrsquo lsquorunning marathonsrsquo and all that sort of stuff But the truth is being active can be whatever you want it to be As long as it gets your heart beating a bit faster and makes you breathe a bit harder it counts Walking swimming cycling gardening and housework ndash they all count

If yoursquore not very active at the moment itrsquos a good idea to start by aiming to do at least 10 minutes of activity where you can Once yoursquove got started you should try working towards doing 10 minutes or more on 3 or 4 days a week Then when you feel comfortable work your way up to doing half an hour or more on 5 days each week (or 2 and half hours across a week if you prefer) Children need to be more active ndash under 5s should be active for at least 3 hours every day and 5 to 18 year olds need at least one hour every day

A good way to see if yoursquore being active enough is to try and sing a song whilst yoursquore doing an activity - if you can talk but find it difficult to sing then yoursquore being active

If yoursquore looking for a free easy way to begin being more active walking more is a great place to start Walking lets you enjoy all the benefits of healthy aerobic exercise without putting pressure on your joints or pushing yourself too hard Therersquos also the added bonus that you can get a friend to come with you for a chat or have a little me time away from all stresses of modern life and maybe take in some nice scenery too This will help you to feel good

Waiting for the bus If itrsquos not too far why not walk to the next stop instead of standing still Or you could get off a stop earlier instead

Taking the stairs at your own pace is a great way to fit being active into your daily routine Itrsquos not a big change but it can really help you have a more active life

Try taking a 10-minute walk after your lunch This is a good way to break up your day if you spend all day at home or sat behind a desk

1

2

3

4

5

6

7

lt Contents page

KEY FACTSbull Over 24 of the adult population in the UK drink

alcohol at harmful levels

bull In the long term it can cause or contribute to over 40 diseases such as cancer heart problems liver damage high blood pressure and diabetes

KEY MESSAGES bull Drinking less can boost your

energy levels help you sleep lift your mood and help you to feel good

bull There are lots of calories in alcoholic drinks

bull The less you drink the lower your risk of cancer liver disease heart disease and stroke

Drink less alcohol

08

lt Contents page

lt Contents page

Tips for drinking lessIf you drink regularly try not to drink for a couple of days each week to give your body a break

Each time you have a drink ask yourself ldquoCan I have one lessrdquo Continuing to gradually reduce the amount you drink on each occasion will help you cut back the amount you drink each week

A popular way to drink less is to have a wine spritzer with soda water or to have a pint with a low-sugar lemonade top (shandy) This not only cuts how much you are drinking but your calories too

A simple way to reduce the amount of alcohol and calories yoursquore drinking is to swap strong beers or wines for ones with a lower strength percentage This can be seen on the side of cans bottles

A really easy trick to drink a little less without feeling like you are missing out is to go for smaller sizes Try bottled beer instead of pints or a small glass of wine instead of a large one

Itrsquos easy to drink too much when yoursquore at home Keep an eye on home measures and always make sure to finish one drink before pouring another

Become familiar with how many units are in what you drink It is harmful for men and women to regularly drink more than 14 units a week You should spread your drinking over three or more days Pregnant women or women planning to become pregnant should not drink alcohol at all

12

3

4

5

6

7

09 Drink less alcohol

HOW MANY UNITS ARE YOU DRINKING

Pint of lager beer cider

5 ABV

3 UNITS

Glass wine 175ml

12 ABV

2 UNITS

Spirits single 25ml

40 ABV

1 UNIT

Small glass of sherry

155 ABV

1 UNIT

Alcopop bottle 275ml

4 ABV

1 UNIT

lt Contents page

KEY MESSAGES bull Now is the right time to quit Every

cigarette you smoke causes you real harm

bull Smoking damages your body in many ways From the day-to-day effects on your heart and your breathing to longer-term smoking-related diseases such as cancer heart disease and stroke

bull Your smoke can harm your familyrsquos health

bull No matter how long yoursquove smoked for quitting can help improve your health straight away Itrsquos never too late to quit

Stop smokingKEY FACTSbull Smoking remains the single largest preventable

cause of ill health and premature death from cancer circulatory disease and respiratory diseases

bull Smoking rates are higher in Cheshire and Merseyside than England as a whole (20 vs 17)

bull Children and babies exposed to second-hand smoke are more at risk of sudden infant death syndrome (SIDS) ear infections and respiratory diseases

bull Children with parents or siblings who smoke are 2-3 times more likely to start smoking themselves

bull E-cigarettes are popular but are not a regulated nicotine replacement product for quitting smoking Their effect on health is still unknown

10

lt Contents page

lt Contents page

11 Stop smoking

Tips for giving up smokingYoursquore four times more likely to quit with support from a Stop Smoking Service than going it alone They offer a free proven personalised programme of motivational support and can help you deal with stress weight gain or mood swings If you donrsquot pay for prescriptions you will also be able to access free medications to help with nicotine withdrawal such as patches gum mouth nasal spray inhalator and lozenges

Therersquos lots of free help on offer at nhsuksmokefree from support emails to text messages and a smartphone app By choosing the support thatrsquos right for you yoursquoll be boosting your chances of quitting

Whatrsquos your reason for quitting Your kids Your health You want to feel fitter and look younger It doesnrsquot matter whether you want to get rid of an annoying cough or help avoid a serious illness just focus on what matters most to you Keep that in mind to help keep you motivated

Understand how nicotine is playing with your mind and body The withdrawal symptoms start around 2 hours after your last cigarette ndash and often peak about 3 days later So weirdly the worse the cravings the closer you are to your goal Keep that in mind to help you stay strong

On average most people who quit save about pound250 a month Thatrsquos pound3000 a year Imagine having that money to play with instead of it going up in smoke That will help keep you on track

Every time you smoke make a note of when and where and who with These are your triggers Work out the ones you can avoid and make a point of changing your routine ndash for the first few weeks anyway For triggers you canrsquot avoid find something to distract you Chew gum sip water through a straw or take big deep breaths Keep your hands busy ndash anything but smoke

When yoursquore stressed and feeling like you need a cigarette therersquos a really simple thing you can do to relax and take your mind off smoking And thatrsquos just breathing Breathe in deeply ndash let your tummy push out Hold a second Now breathe out and let your tummy come back in Repeat for ten breaths in and out It might feel funny but it works

1

2

3

4

5

6

7

lt Contents page

KEY MESSAGES bull Your lifestyle can affect your blood

pressure and yoursquore more likely to have high blood pressure as you get older if you have a family history of high blood pressure if you are Black or of South Asian descent

bull A healthy blood pressure is around 12080mmHg or less A blood pressure of 14090mmHg or over is considered high

bull Make sure you know your numbers High blood pressure usually has no symptoms so the only way to know if you have high blood pressure is to get it checked

bull A healthy lifestyle is important for preventing high blood pressure It also helps to lower high blood pressure

bull Some people will also need to take prescribed medication to lower their blood pressure

KEY FACTSbull High blood pressure is very common and affects

more than a quarter of the population In Cheshire and Merseyside around 625000 people are estimated to have high blood pressure

bull Almost half of those with high blood pressure are unaware they have it

bull Urgent action is needed to prevent identify and manage people with high blood pressure to reduce their risk of developing serious diseases such as heart attack stroke heart failure dementia and chronic kidney disease

12

lt Contents page

Healthy blood pressure

LOW HIGH

BLOOD PRESSURE

HIGH

PRESSS URE

lt Contents page

13 Healthy blood pressure

Tips for a healthy blood pressureAll adults should have their blood pressure checked at least every five years Getting this done is easy and could save your life You can get your blood pressure checked at your local pharmacy GP practice or even at home People aged 40-74 can have their blood pressure checked as part of the NHS health checks Find out more by searching for lsquoblood pressurersquo at nhsuk

Making healthy changes to your lifestyle can make a difference Aim to eat more fruit and vegetables eat less salt drink less alcohol lose weight (if you need to) be physically active and stop smoking

It is important to take medication your doctor prescribes you to lower your blood pressure If you miss doses it wonrsquot work as effectively You wonrsquot necessarily feel any different from taking the medication but this doesnrsquot mean itrsquos not working People prescribed medication should attend regular check-ups to make sure they are working well Local pharmacies can provide advice on prescribed blood pressure medications

1

2

3

lt Contents page

Eat wellKEY FACTS

bull Levels of obesity in the UK have been rising steeply since the 1980s with almost two thirds of UK adults and one third of children being obese or overweight

bull A greater proportion of adults are overweight or obese in Cheshire and Merseyside than nationally (68 vs 65)

bull Children who are an unhealthy weight over time are more likely to continue to be overweight with the linked health problems as adults Children are now being diagnosed with type 2 diabetes

KEY MESSAGES bull Eating well can help you feel your

best and is important for your health and your waistline

bull If you eat too many foods that are high in fat salt and sugar and yoursquore not as active as you could be yoursquore more likely to put on weight Becoming overweight or obese increases your risk of getting cancer type 2 diabetes and heart disease

bull Becoming underweight can also affect your health

bull Eating well is important for the whole family It helps your kids get what they need to grow and be healthy and helps teach them to make healthy food choices when they grow up This makes them less like to be overweight as adults

04

lt Contents page

lt Contents page

05 Eat well

Tips for eating wellChoosing healthier foods doesnrsquot have to be difficult there are lots of small changes and healthy swaps that you can make whilst still enjoying the food that you love

Eat as much fruit and vegetables as you can aiming for at least five portions of fresh frozen dried or canned varieties a day An easy way to do this is to fill half of your plate with salad fruit or vegetables at each meal

There are lots of easy ways to cut back on unhealthy fat Try skimmed or semi-skimmed milk instead of full-fat and low-fat cheese Reduce the amount of oil you use when cooking and avoid high fat dressings like mayonnaise Choose olive or sunflower spread instead of butter Trim visible fat from meat and opt for fish or skinless chicken which contain less fat

Be wary of the amount of sugar in breakfast cereals and cereal bars as well as foods advertised as being lsquolow fatrsquo ndash look instead for foods with lsquono added sugarrsquo

Eating too much salt puts you at increased risk of heart disease and stroke Most of the salt wersquore eating is in food we buy Watch out for sausages bacon ham pastries pizza cheese crisps gravy and sauces like ketchup

Swap white rice pasta and bread for wholegrain varieties which keep you fuller for longer and contain fibre which helps keep you well

Some drinks are high in sugar and calories Limit juice fizzy pop and alcohol Drink unflavoured water instead

Losing just 5 of your body weight can have enormous health benefits This isnrsquot as much as you might think If you are 14st 5 (92kg) you would need to lose 10lb (46kg) If you are 20st 6 (130kg) the amount to lose is 14lb (65kg)

Try using a smaller plate to reduce your portion sizes it really does work

1

2

3

4

5

67

8

lt Contents page

Being activeKEY FACTSbull A third of adults (33) in Cheshire and

Merseyside do less than 30 minutes of physical activity a week and are classified as inactive compared to 29 nationally

bull Regular physical activity can reduce the risk of cancer heart disease stroke developing high blood pressure and type 2 diabetes

bull Exercise can help people with depression and prevent them becoming depressed in the first place

KEY MESSAGES bull Most people are not getting the

amount of activity they need to stay healthy And sitting down for hours ndash maybe at work watching TV or playing computer games ndash can also increase our risk of poor health

bull Small changes can give you more energy and boost your confidence Physical activity can lift your mood reduce stress and help you sleep better which is great for your mental health

06

lt Contents page

lt Contents page

07 Being active

Tips for being more activeWhen we hear about being active itrsquos all too easy to start thinking about lsquogoing to the gymrsquo lsquorunning marathonsrsquo and all that sort of stuff But the truth is being active can be whatever you want it to be As long as it gets your heart beating a bit faster and makes you breathe a bit harder it counts Walking swimming cycling gardening and housework ndash they all count

If yoursquore not very active at the moment itrsquos a good idea to start by aiming to do at least 10 minutes of activity where you can Once yoursquove got started you should try working towards doing 10 minutes or more on 3 or 4 days a week Then when you feel comfortable work your way up to doing half an hour or more on 5 days each week (or 2 and half hours across a week if you prefer) Children need to be more active ndash under 5s should be active for at least 3 hours every day and 5 to 18 year olds need at least one hour every day

A good way to see if yoursquore being active enough is to try and sing a song whilst yoursquore doing an activity - if you can talk but find it difficult to sing then yoursquore being active

If yoursquore looking for a free easy way to begin being more active walking more is a great place to start Walking lets you enjoy all the benefits of healthy aerobic exercise without putting pressure on your joints or pushing yourself too hard Therersquos also the added bonus that you can get a friend to come with you for a chat or have a little me time away from all stresses of modern life and maybe take in some nice scenery too This will help you to feel good

Waiting for the bus If itrsquos not too far why not walk to the next stop instead of standing still Or you could get off a stop earlier instead

Taking the stairs at your own pace is a great way to fit being active into your daily routine Itrsquos not a big change but it can really help you have a more active life

Try taking a 10-minute walk after your lunch This is a good way to break up your day if you spend all day at home or sat behind a desk

1

2

3

4

5

6

7

lt Contents page

KEY FACTSbull Over 24 of the adult population in the UK drink

alcohol at harmful levels

bull In the long term it can cause or contribute to over 40 diseases such as cancer heart problems liver damage high blood pressure and diabetes

KEY MESSAGES bull Drinking less can boost your

energy levels help you sleep lift your mood and help you to feel good

bull There are lots of calories in alcoholic drinks

bull The less you drink the lower your risk of cancer liver disease heart disease and stroke

Drink less alcohol

08

lt Contents page

lt Contents page

Tips for drinking lessIf you drink regularly try not to drink for a couple of days each week to give your body a break

Each time you have a drink ask yourself ldquoCan I have one lessrdquo Continuing to gradually reduce the amount you drink on each occasion will help you cut back the amount you drink each week

A popular way to drink less is to have a wine spritzer with soda water or to have a pint with a low-sugar lemonade top (shandy) This not only cuts how much you are drinking but your calories too

A simple way to reduce the amount of alcohol and calories yoursquore drinking is to swap strong beers or wines for ones with a lower strength percentage This can be seen on the side of cans bottles

A really easy trick to drink a little less without feeling like you are missing out is to go for smaller sizes Try bottled beer instead of pints or a small glass of wine instead of a large one

Itrsquos easy to drink too much when yoursquore at home Keep an eye on home measures and always make sure to finish one drink before pouring another

Become familiar with how many units are in what you drink It is harmful for men and women to regularly drink more than 14 units a week You should spread your drinking over three or more days Pregnant women or women planning to become pregnant should not drink alcohol at all

12

3

4

5

6

7

09 Drink less alcohol

HOW MANY UNITS ARE YOU DRINKING

Pint of lager beer cider

5 ABV

3 UNITS

Glass wine 175ml

12 ABV

2 UNITS

Spirits single 25ml

40 ABV

1 UNIT

Small glass of sherry

155 ABV

1 UNIT

Alcopop bottle 275ml

4 ABV

1 UNIT

lt Contents page

KEY MESSAGES bull Now is the right time to quit Every

cigarette you smoke causes you real harm

bull Smoking damages your body in many ways From the day-to-day effects on your heart and your breathing to longer-term smoking-related diseases such as cancer heart disease and stroke

bull Your smoke can harm your familyrsquos health

bull No matter how long yoursquove smoked for quitting can help improve your health straight away Itrsquos never too late to quit

Stop smokingKEY FACTSbull Smoking remains the single largest preventable

cause of ill health and premature death from cancer circulatory disease and respiratory diseases

bull Smoking rates are higher in Cheshire and Merseyside than England as a whole (20 vs 17)

bull Children and babies exposed to second-hand smoke are more at risk of sudden infant death syndrome (SIDS) ear infections and respiratory diseases

bull Children with parents or siblings who smoke are 2-3 times more likely to start smoking themselves

bull E-cigarettes are popular but are not a regulated nicotine replacement product for quitting smoking Their effect on health is still unknown

10

lt Contents page

lt Contents page

11 Stop smoking

Tips for giving up smokingYoursquore four times more likely to quit with support from a Stop Smoking Service than going it alone They offer a free proven personalised programme of motivational support and can help you deal with stress weight gain or mood swings If you donrsquot pay for prescriptions you will also be able to access free medications to help with nicotine withdrawal such as patches gum mouth nasal spray inhalator and lozenges

Therersquos lots of free help on offer at nhsuksmokefree from support emails to text messages and a smartphone app By choosing the support thatrsquos right for you yoursquoll be boosting your chances of quitting

Whatrsquos your reason for quitting Your kids Your health You want to feel fitter and look younger It doesnrsquot matter whether you want to get rid of an annoying cough or help avoid a serious illness just focus on what matters most to you Keep that in mind to help keep you motivated

Understand how nicotine is playing with your mind and body The withdrawal symptoms start around 2 hours after your last cigarette ndash and often peak about 3 days later So weirdly the worse the cravings the closer you are to your goal Keep that in mind to help you stay strong

On average most people who quit save about pound250 a month Thatrsquos pound3000 a year Imagine having that money to play with instead of it going up in smoke That will help keep you on track

Every time you smoke make a note of when and where and who with These are your triggers Work out the ones you can avoid and make a point of changing your routine ndash for the first few weeks anyway For triggers you canrsquot avoid find something to distract you Chew gum sip water through a straw or take big deep breaths Keep your hands busy ndash anything but smoke

When yoursquore stressed and feeling like you need a cigarette therersquos a really simple thing you can do to relax and take your mind off smoking And thatrsquos just breathing Breathe in deeply ndash let your tummy push out Hold a second Now breathe out and let your tummy come back in Repeat for ten breaths in and out It might feel funny but it works

1

2

3

4

5

6

7

lt Contents page

KEY MESSAGES bull Your lifestyle can affect your blood

pressure and yoursquore more likely to have high blood pressure as you get older if you have a family history of high blood pressure if you are Black or of South Asian descent

bull A healthy blood pressure is around 12080mmHg or less A blood pressure of 14090mmHg or over is considered high

bull Make sure you know your numbers High blood pressure usually has no symptoms so the only way to know if you have high blood pressure is to get it checked

bull A healthy lifestyle is important for preventing high blood pressure It also helps to lower high blood pressure

bull Some people will also need to take prescribed medication to lower their blood pressure

KEY FACTSbull High blood pressure is very common and affects

more than a quarter of the population In Cheshire and Merseyside around 625000 people are estimated to have high blood pressure

bull Almost half of those with high blood pressure are unaware they have it

bull Urgent action is needed to prevent identify and manage people with high blood pressure to reduce their risk of developing serious diseases such as heart attack stroke heart failure dementia and chronic kidney disease

12

lt Contents page

Healthy blood pressure

LOW HIGH

BLOOD PRESSURE

HIGH

PRESSS URE

lt Contents page

13 Healthy blood pressure

Tips for a healthy blood pressureAll adults should have their blood pressure checked at least every five years Getting this done is easy and could save your life You can get your blood pressure checked at your local pharmacy GP practice or even at home People aged 40-74 can have their blood pressure checked as part of the NHS health checks Find out more by searching for lsquoblood pressurersquo at nhsuk

Making healthy changes to your lifestyle can make a difference Aim to eat more fruit and vegetables eat less salt drink less alcohol lose weight (if you need to) be physically active and stop smoking

It is important to take medication your doctor prescribes you to lower your blood pressure If you miss doses it wonrsquot work as effectively You wonrsquot necessarily feel any different from taking the medication but this doesnrsquot mean itrsquos not working People prescribed medication should attend regular check-ups to make sure they are working well Local pharmacies can provide advice on prescribed blood pressure medications

1

2

3

lt Contents page

05 Eat well

Tips for eating wellChoosing healthier foods doesnrsquot have to be difficult there are lots of small changes and healthy swaps that you can make whilst still enjoying the food that you love

Eat as much fruit and vegetables as you can aiming for at least five portions of fresh frozen dried or canned varieties a day An easy way to do this is to fill half of your plate with salad fruit or vegetables at each meal

There are lots of easy ways to cut back on unhealthy fat Try skimmed or semi-skimmed milk instead of full-fat and low-fat cheese Reduce the amount of oil you use when cooking and avoid high fat dressings like mayonnaise Choose olive or sunflower spread instead of butter Trim visible fat from meat and opt for fish or skinless chicken which contain less fat

Be wary of the amount of sugar in breakfast cereals and cereal bars as well as foods advertised as being lsquolow fatrsquo ndash look instead for foods with lsquono added sugarrsquo

Eating too much salt puts you at increased risk of heart disease and stroke Most of the salt wersquore eating is in food we buy Watch out for sausages bacon ham pastries pizza cheese crisps gravy and sauces like ketchup

Swap white rice pasta and bread for wholegrain varieties which keep you fuller for longer and contain fibre which helps keep you well

Some drinks are high in sugar and calories Limit juice fizzy pop and alcohol Drink unflavoured water instead

Losing just 5 of your body weight can have enormous health benefits This isnrsquot as much as you might think If you are 14st 5 (92kg) you would need to lose 10lb (46kg) If you are 20st 6 (130kg) the amount to lose is 14lb (65kg)

Try using a smaller plate to reduce your portion sizes it really does work

1

2

3

4

5

67

8

lt Contents page

Being activeKEY FACTSbull A third of adults (33) in Cheshire and

Merseyside do less than 30 minutes of physical activity a week and are classified as inactive compared to 29 nationally

bull Regular physical activity can reduce the risk of cancer heart disease stroke developing high blood pressure and type 2 diabetes

bull Exercise can help people with depression and prevent them becoming depressed in the first place

KEY MESSAGES bull Most people are not getting the

amount of activity they need to stay healthy And sitting down for hours ndash maybe at work watching TV or playing computer games ndash can also increase our risk of poor health

bull Small changes can give you more energy and boost your confidence Physical activity can lift your mood reduce stress and help you sleep better which is great for your mental health

06

lt Contents page

lt Contents page

07 Being active

Tips for being more activeWhen we hear about being active itrsquos all too easy to start thinking about lsquogoing to the gymrsquo lsquorunning marathonsrsquo and all that sort of stuff But the truth is being active can be whatever you want it to be As long as it gets your heart beating a bit faster and makes you breathe a bit harder it counts Walking swimming cycling gardening and housework ndash they all count

If yoursquore not very active at the moment itrsquos a good idea to start by aiming to do at least 10 minutes of activity where you can Once yoursquove got started you should try working towards doing 10 minutes or more on 3 or 4 days a week Then when you feel comfortable work your way up to doing half an hour or more on 5 days each week (or 2 and half hours across a week if you prefer) Children need to be more active ndash under 5s should be active for at least 3 hours every day and 5 to 18 year olds need at least one hour every day

A good way to see if yoursquore being active enough is to try and sing a song whilst yoursquore doing an activity - if you can talk but find it difficult to sing then yoursquore being active

If yoursquore looking for a free easy way to begin being more active walking more is a great place to start Walking lets you enjoy all the benefits of healthy aerobic exercise without putting pressure on your joints or pushing yourself too hard Therersquos also the added bonus that you can get a friend to come with you for a chat or have a little me time away from all stresses of modern life and maybe take in some nice scenery too This will help you to feel good

Waiting for the bus If itrsquos not too far why not walk to the next stop instead of standing still Or you could get off a stop earlier instead

Taking the stairs at your own pace is a great way to fit being active into your daily routine Itrsquos not a big change but it can really help you have a more active life

Try taking a 10-minute walk after your lunch This is a good way to break up your day if you spend all day at home or sat behind a desk

1

2

3

4

5

6

7

lt Contents page

KEY FACTSbull Over 24 of the adult population in the UK drink

alcohol at harmful levels

bull In the long term it can cause or contribute to over 40 diseases such as cancer heart problems liver damage high blood pressure and diabetes

KEY MESSAGES bull Drinking less can boost your

energy levels help you sleep lift your mood and help you to feel good

bull There are lots of calories in alcoholic drinks

bull The less you drink the lower your risk of cancer liver disease heart disease and stroke

Drink less alcohol

08

lt Contents page

lt Contents page

Tips for drinking lessIf you drink regularly try not to drink for a couple of days each week to give your body a break

Each time you have a drink ask yourself ldquoCan I have one lessrdquo Continuing to gradually reduce the amount you drink on each occasion will help you cut back the amount you drink each week

A popular way to drink less is to have a wine spritzer with soda water or to have a pint with a low-sugar lemonade top (shandy) This not only cuts how much you are drinking but your calories too

A simple way to reduce the amount of alcohol and calories yoursquore drinking is to swap strong beers or wines for ones with a lower strength percentage This can be seen on the side of cans bottles

A really easy trick to drink a little less without feeling like you are missing out is to go for smaller sizes Try bottled beer instead of pints or a small glass of wine instead of a large one

Itrsquos easy to drink too much when yoursquore at home Keep an eye on home measures and always make sure to finish one drink before pouring another

Become familiar with how many units are in what you drink It is harmful for men and women to regularly drink more than 14 units a week You should spread your drinking over three or more days Pregnant women or women planning to become pregnant should not drink alcohol at all

12

3

4

5

6

7

09 Drink less alcohol

HOW MANY UNITS ARE YOU DRINKING

Pint of lager beer cider

5 ABV

3 UNITS

Glass wine 175ml

12 ABV

2 UNITS

Spirits single 25ml

40 ABV

1 UNIT

Small glass of sherry

155 ABV

1 UNIT

Alcopop bottle 275ml

4 ABV

1 UNIT

lt Contents page

KEY MESSAGES bull Now is the right time to quit Every

cigarette you smoke causes you real harm

bull Smoking damages your body in many ways From the day-to-day effects on your heart and your breathing to longer-term smoking-related diseases such as cancer heart disease and stroke

bull Your smoke can harm your familyrsquos health

bull No matter how long yoursquove smoked for quitting can help improve your health straight away Itrsquos never too late to quit

Stop smokingKEY FACTSbull Smoking remains the single largest preventable

cause of ill health and premature death from cancer circulatory disease and respiratory diseases

bull Smoking rates are higher in Cheshire and Merseyside than England as a whole (20 vs 17)

bull Children and babies exposed to second-hand smoke are more at risk of sudden infant death syndrome (SIDS) ear infections and respiratory diseases

bull Children with parents or siblings who smoke are 2-3 times more likely to start smoking themselves

bull E-cigarettes are popular but are not a regulated nicotine replacement product for quitting smoking Their effect on health is still unknown

10

lt Contents page

lt Contents page

11 Stop smoking

Tips for giving up smokingYoursquore four times more likely to quit with support from a Stop Smoking Service than going it alone They offer a free proven personalised programme of motivational support and can help you deal with stress weight gain or mood swings If you donrsquot pay for prescriptions you will also be able to access free medications to help with nicotine withdrawal such as patches gum mouth nasal spray inhalator and lozenges

Therersquos lots of free help on offer at nhsuksmokefree from support emails to text messages and a smartphone app By choosing the support thatrsquos right for you yoursquoll be boosting your chances of quitting

Whatrsquos your reason for quitting Your kids Your health You want to feel fitter and look younger It doesnrsquot matter whether you want to get rid of an annoying cough or help avoid a serious illness just focus on what matters most to you Keep that in mind to help keep you motivated

Understand how nicotine is playing with your mind and body The withdrawal symptoms start around 2 hours after your last cigarette ndash and often peak about 3 days later So weirdly the worse the cravings the closer you are to your goal Keep that in mind to help you stay strong

On average most people who quit save about pound250 a month Thatrsquos pound3000 a year Imagine having that money to play with instead of it going up in smoke That will help keep you on track

Every time you smoke make a note of when and where and who with These are your triggers Work out the ones you can avoid and make a point of changing your routine ndash for the first few weeks anyway For triggers you canrsquot avoid find something to distract you Chew gum sip water through a straw or take big deep breaths Keep your hands busy ndash anything but smoke

When yoursquore stressed and feeling like you need a cigarette therersquos a really simple thing you can do to relax and take your mind off smoking And thatrsquos just breathing Breathe in deeply ndash let your tummy push out Hold a second Now breathe out and let your tummy come back in Repeat for ten breaths in and out It might feel funny but it works

1

2

3

4

5

6

7

lt Contents page

KEY MESSAGES bull Your lifestyle can affect your blood

pressure and yoursquore more likely to have high blood pressure as you get older if you have a family history of high blood pressure if you are Black or of South Asian descent

bull A healthy blood pressure is around 12080mmHg or less A blood pressure of 14090mmHg or over is considered high

bull Make sure you know your numbers High blood pressure usually has no symptoms so the only way to know if you have high blood pressure is to get it checked

bull A healthy lifestyle is important for preventing high blood pressure It also helps to lower high blood pressure

bull Some people will also need to take prescribed medication to lower their blood pressure

KEY FACTSbull High blood pressure is very common and affects

more than a quarter of the population In Cheshire and Merseyside around 625000 people are estimated to have high blood pressure

bull Almost half of those with high blood pressure are unaware they have it

bull Urgent action is needed to prevent identify and manage people with high blood pressure to reduce their risk of developing serious diseases such as heart attack stroke heart failure dementia and chronic kidney disease

12

lt Contents page

Healthy blood pressure

LOW HIGH

BLOOD PRESSURE

HIGH

PRESSS URE

lt Contents page

13 Healthy blood pressure

Tips for a healthy blood pressureAll adults should have their blood pressure checked at least every five years Getting this done is easy and could save your life You can get your blood pressure checked at your local pharmacy GP practice or even at home People aged 40-74 can have their blood pressure checked as part of the NHS health checks Find out more by searching for lsquoblood pressurersquo at nhsuk

Making healthy changes to your lifestyle can make a difference Aim to eat more fruit and vegetables eat less salt drink less alcohol lose weight (if you need to) be physically active and stop smoking

It is important to take medication your doctor prescribes you to lower your blood pressure If you miss doses it wonrsquot work as effectively You wonrsquot necessarily feel any different from taking the medication but this doesnrsquot mean itrsquos not working People prescribed medication should attend regular check-ups to make sure they are working well Local pharmacies can provide advice on prescribed blood pressure medications

1

2

3

lt Contents page

Being activeKEY FACTSbull A third of adults (33) in Cheshire and

Merseyside do less than 30 minutes of physical activity a week and are classified as inactive compared to 29 nationally

bull Regular physical activity can reduce the risk of cancer heart disease stroke developing high blood pressure and type 2 diabetes

bull Exercise can help people with depression and prevent them becoming depressed in the first place

KEY MESSAGES bull Most people are not getting the

amount of activity they need to stay healthy And sitting down for hours ndash maybe at work watching TV or playing computer games ndash can also increase our risk of poor health

bull Small changes can give you more energy and boost your confidence Physical activity can lift your mood reduce stress and help you sleep better which is great for your mental health

06

lt Contents page

lt Contents page

07 Being active

Tips for being more activeWhen we hear about being active itrsquos all too easy to start thinking about lsquogoing to the gymrsquo lsquorunning marathonsrsquo and all that sort of stuff But the truth is being active can be whatever you want it to be As long as it gets your heart beating a bit faster and makes you breathe a bit harder it counts Walking swimming cycling gardening and housework ndash they all count

If yoursquore not very active at the moment itrsquos a good idea to start by aiming to do at least 10 minutes of activity where you can Once yoursquove got started you should try working towards doing 10 minutes or more on 3 or 4 days a week Then when you feel comfortable work your way up to doing half an hour or more on 5 days each week (or 2 and half hours across a week if you prefer) Children need to be more active ndash under 5s should be active for at least 3 hours every day and 5 to 18 year olds need at least one hour every day

A good way to see if yoursquore being active enough is to try and sing a song whilst yoursquore doing an activity - if you can talk but find it difficult to sing then yoursquore being active

If yoursquore looking for a free easy way to begin being more active walking more is a great place to start Walking lets you enjoy all the benefits of healthy aerobic exercise without putting pressure on your joints or pushing yourself too hard Therersquos also the added bonus that you can get a friend to come with you for a chat or have a little me time away from all stresses of modern life and maybe take in some nice scenery too This will help you to feel good

Waiting for the bus If itrsquos not too far why not walk to the next stop instead of standing still Or you could get off a stop earlier instead

Taking the stairs at your own pace is a great way to fit being active into your daily routine Itrsquos not a big change but it can really help you have a more active life

Try taking a 10-minute walk after your lunch This is a good way to break up your day if you spend all day at home or sat behind a desk

1

2

3

4

5

6

7

lt Contents page

KEY FACTSbull Over 24 of the adult population in the UK drink

alcohol at harmful levels

bull In the long term it can cause or contribute to over 40 diseases such as cancer heart problems liver damage high blood pressure and diabetes

KEY MESSAGES bull Drinking less can boost your

energy levels help you sleep lift your mood and help you to feel good

bull There are lots of calories in alcoholic drinks

bull The less you drink the lower your risk of cancer liver disease heart disease and stroke

Drink less alcohol

08

lt Contents page

lt Contents page

Tips for drinking lessIf you drink regularly try not to drink for a couple of days each week to give your body a break

Each time you have a drink ask yourself ldquoCan I have one lessrdquo Continuing to gradually reduce the amount you drink on each occasion will help you cut back the amount you drink each week

A popular way to drink less is to have a wine spritzer with soda water or to have a pint with a low-sugar lemonade top (shandy) This not only cuts how much you are drinking but your calories too

A simple way to reduce the amount of alcohol and calories yoursquore drinking is to swap strong beers or wines for ones with a lower strength percentage This can be seen on the side of cans bottles

A really easy trick to drink a little less without feeling like you are missing out is to go for smaller sizes Try bottled beer instead of pints or a small glass of wine instead of a large one

Itrsquos easy to drink too much when yoursquore at home Keep an eye on home measures and always make sure to finish one drink before pouring another

Become familiar with how many units are in what you drink It is harmful for men and women to regularly drink more than 14 units a week You should spread your drinking over three or more days Pregnant women or women planning to become pregnant should not drink alcohol at all

12

3

4

5

6

7

09 Drink less alcohol

HOW MANY UNITS ARE YOU DRINKING

Pint of lager beer cider

5 ABV

3 UNITS

Glass wine 175ml

12 ABV

2 UNITS

Spirits single 25ml

40 ABV

1 UNIT

Small glass of sherry

155 ABV

1 UNIT

Alcopop bottle 275ml

4 ABV

1 UNIT

lt Contents page

KEY MESSAGES bull Now is the right time to quit Every

cigarette you smoke causes you real harm

bull Smoking damages your body in many ways From the day-to-day effects on your heart and your breathing to longer-term smoking-related diseases such as cancer heart disease and stroke

bull Your smoke can harm your familyrsquos health

bull No matter how long yoursquove smoked for quitting can help improve your health straight away Itrsquos never too late to quit

Stop smokingKEY FACTSbull Smoking remains the single largest preventable

cause of ill health and premature death from cancer circulatory disease and respiratory diseases

bull Smoking rates are higher in Cheshire and Merseyside than England as a whole (20 vs 17)

bull Children and babies exposed to second-hand smoke are more at risk of sudden infant death syndrome (SIDS) ear infections and respiratory diseases

bull Children with parents or siblings who smoke are 2-3 times more likely to start smoking themselves

bull E-cigarettes are popular but are not a regulated nicotine replacement product for quitting smoking Their effect on health is still unknown

10

lt Contents page

lt Contents page

11 Stop smoking

Tips for giving up smokingYoursquore four times more likely to quit with support from a Stop Smoking Service than going it alone They offer a free proven personalised programme of motivational support and can help you deal with stress weight gain or mood swings If you donrsquot pay for prescriptions you will also be able to access free medications to help with nicotine withdrawal such as patches gum mouth nasal spray inhalator and lozenges

Therersquos lots of free help on offer at nhsuksmokefree from support emails to text messages and a smartphone app By choosing the support thatrsquos right for you yoursquoll be boosting your chances of quitting

Whatrsquos your reason for quitting Your kids Your health You want to feel fitter and look younger It doesnrsquot matter whether you want to get rid of an annoying cough or help avoid a serious illness just focus on what matters most to you Keep that in mind to help keep you motivated

Understand how nicotine is playing with your mind and body The withdrawal symptoms start around 2 hours after your last cigarette ndash and often peak about 3 days later So weirdly the worse the cravings the closer you are to your goal Keep that in mind to help you stay strong

On average most people who quit save about pound250 a month Thatrsquos pound3000 a year Imagine having that money to play with instead of it going up in smoke That will help keep you on track

Every time you smoke make a note of when and where and who with These are your triggers Work out the ones you can avoid and make a point of changing your routine ndash for the first few weeks anyway For triggers you canrsquot avoid find something to distract you Chew gum sip water through a straw or take big deep breaths Keep your hands busy ndash anything but smoke

When yoursquore stressed and feeling like you need a cigarette therersquos a really simple thing you can do to relax and take your mind off smoking And thatrsquos just breathing Breathe in deeply ndash let your tummy push out Hold a second Now breathe out and let your tummy come back in Repeat for ten breaths in and out It might feel funny but it works

1

2

3

4

5

6

7

lt Contents page

KEY MESSAGES bull Your lifestyle can affect your blood

pressure and yoursquore more likely to have high blood pressure as you get older if you have a family history of high blood pressure if you are Black or of South Asian descent

bull A healthy blood pressure is around 12080mmHg or less A blood pressure of 14090mmHg or over is considered high

bull Make sure you know your numbers High blood pressure usually has no symptoms so the only way to know if you have high blood pressure is to get it checked

bull A healthy lifestyle is important for preventing high blood pressure It also helps to lower high blood pressure

bull Some people will also need to take prescribed medication to lower their blood pressure

KEY FACTSbull High blood pressure is very common and affects

more than a quarter of the population In Cheshire and Merseyside around 625000 people are estimated to have high blood pressure

bull Almost half of those with high blood pressure are unaware they have it

bull Urgent action is needed to prevent identify and manage people with high blood pressure to reduce their risk of developing serious diseases such as heart attack stroke heart failure dementia and chronic kidney disease

12

lt Contents page

Healthy blood pressure

LOW HIGH

BLOOD PRESSURE

HIGH

PRESSS URE

lt Contents page

13 Healthy blood pressure

Tips for a healthy blood pressureAll adults should have their blood pressure checked at least every five years Getting this done is easy and could save your life You can get your blood pressure checked at your local pharmacy GP practice or even at home People aged 40-74 can have their blood pressure checked as part of the NHS health checks Find out more by searching for lsquoblood pressurersquo at nhsuk

Making healthy changes to your lifestyle can make a difference Aim to eat more fruit and vegetables eat less salt drink less alcohol lose weight (if you need to) be physically active and stop smoking

It is important to take medication your doctor prescribes you to lower your blood pressure If you miss doses it wonrsquot work as effectively You wonrsquot necessarily feel any different from taking the medication but this doesnrsquot mean itrsquos not working People prescribed medication should attend regular check-ups to make sure they are working well Local pharmacies can provide advice on prescribed blood pressure medications

1

2

3

lt Contents page

07 Being active

Tips for being more activeWhen we hear about being active itrsquos all too easy to start thinking about lsquogoing to the gymrsquo lsquorunning marathonsrsquo and all that sort of stuff But the truth is being active can be whatever you want it to be As long as it gets your heart beating a bit faster and makes you breathe a bit harder it counts Walking swimming cycling gardening and housework ndash they all count

If yoursquore not very active at the moment itrsquos a good idea to start by aiming to do at least 10 minutes of activity where you can Once yoursquove got started you should try working towards doing 10 minutes or more on 3 or 4 days a week Then when you feel comfortable work your way up to doing half an hour or more on 5 days each week (or 2 and half hours across a week if you prefer) Children need to be more active ndash under 5s should be active for at least 3 hours every day and 5 to 18 year olds need at least one hour every day

A good way to see if yoursquore being active enough is to try and sing a song whilst yoursquore doing an activity - if you can talk but find it difficult to sing then yoursquore being active

If yoursquore looking for a free easy way to begin being more active walking more is a great place to start Walking lets you enjoy all the benefits of healthy aerobic exercise without putting pressure on your joints or pushing yourself too hard Therersquos also the added bonus that you can get a friend to come with you for a chat or have a little me time away from all stresses of modern life and maybe take in some nice scenery too This will help you to feel good

Waiting for the bus If itrsquos not too far why not walk to the next stop instead of standing still Or you could get off a stop earlier instead

Taking the stairs at your own pace is a great way to fit being active into your daily routine Itrsquos not a big change but it can really help you have a more active life

Try taking a 10-minute walk after your lunch This is a good way to break up your day if you spend all day at home or sat behind a desk

1

2

3

4

5

6

7

lt Contents page

KEY FACTSbull Over 24 of the adult population in the UK drink

alcohol at harmful levels

bull In the long term it can cause or contribute to over 40 diseases such as cancer heart problems liver damage high blood pressure and diabetes

KEY MESSAGES bull Drinking less can boost your

energy levels help you sleep lift your mood and help you to feel good

bull There are lots of calories in alcoholic drinks

bull The less you drink the lower your risk of cancer liver disease heart disease and stroke

Drink less alcohol

08

lt Contents page

lt Contents page

Tips for drinking lessIf you drink regularly try not to drink for a couple of days each week to give your body a break

Each time you have a drink ask yourself ldquoCan I have one lessrdquo Continuing to gradually reduce the amount you drink on each occasion will help you cut back the amount you drink each week

A popular way to drink less is to have a wine spritzer with soda water or to have a pint with a low-sugar lemonade top (shandy) This not only cuts how much you are drinking but your calories too

A simple way to reduce the amount of alcohol and calories yoursquore drinking is to swap strong beers or wines for ones with a lower strength percentage This can be seen on the side of cans bottles

A really easy trick to drink a little less without feeling like you are missing out is to go for smaller sizes Try bottled beer instead of pints or a small glass of wine instead of a large one

Itrsquos easy to drink too much when yoursquore at home Keep an eye on home measures and always make sure to finish one drink before pouring another

Become familiar with how many units are in what you drink It is harmful for men and women to regularly drink more than 14 units a week You should spread your drinking over three or more days Pregnant women or women planning to become pregnant should not drink alcohol at all

12

3

4

5

6

7

09 Drink less alcohol

HOW MANY UNITS ARE YOU DRINKING

Pint of lager beer cider

5 ABV

3 UNITS

Glass wine 175ml

12 ABV

2 UNITS

Spirits single 25ml

40 ABV

1 UNIT

Small glass of sherry

155 ABV

1 UNIT

Alcopop bottle 275ml

4 ABV

1 UNIT

lt Contents page

KEY MESSAGES bull Now is the right time to quit Every

cigarette you smoke causes you real harm

bull Smoking damages your body in many ways From the day-to-day effects on your heart and your breathing to longer-term smoking-related diseases such as cancer heart disease and stroke

bull Your smoke can harm your familyrsquos health

bull No matter how long yoursquove smoked for quitting can help improve your health straight away Itrsquos never too late to quit

Stop smokingKEY FACTSbull Smoking remains the single largest preventable

cause of ill health and premature death from cancer circulatory disease and respiratory diseases

bull Smoking rates are higher in Cheshire and Merseyside than England as a whole (20 vs 17)

bull Children and babies exposed to second-hand smoke are more at risk of sudden infant death syndrome (SIDS) ear infections and respiratory diseases

bull Children with parents or siblings who smoke are 2-3 times more likely to start smoking themselves

bull E-cigarettes are popular but are not a regulated nicotine replacement product for quitting smoking Their effect on health is still unknown

10

lt Contents page

lt Contents page

11 Stop smoking

Tips for giving up smokingYoursquore four times more likely to quit with support from a Stop Smoking Service than going it alone They offer a free proven personalised programme of motivational support and can help you deal with stress weight gain or mood swings If you donrsquot pay for prescriptions you will also be able to access free medications to help with nicotine withdrawal such as patches gum mouth nasal spray inhalator and lozenges

Therersquos lots of free help on offer at nhsuksmokefree from support emails to text messages and a smartphone app By choosing the support thatrsquos right for you yoursquoll be boosting your chances of quitting

Whatrsquos your reason for quitting Your kids Your health You want to feel fitter and look younger It doesnrsquot matter whether you want to get rid of an annoying cough or help avoid a serious illness just focus on what matters most to you Keep that in mind to help keep you motivated

Understand how nicotine is playing with your mind and body The withdrawal symptoms start around 2 hours after your last cigarette ndash and often peak about 3 days later So weirdly the worse the cravings the closer you are to your goal Keep that in mind to help you stay strong

On average most people who quit save about pound250 a month Thatrsquos pound3000 a year Imagine having that money to play with instead of it going up in smoke That will help keep you on track

Every time you smoke make a note of when and where and who with These are your triggers Work out the ones you can avoid and make a point of changing your routine ndash for the first few weeks anyway For triggers you canrsquot avoid find something to distract you Chew gum sip water through a straw or take big deep breaths Keep your hands busy ndash anything but smoke

When yoursquore stressed and feeling like you need a cigarette therersquos a really simple thing you can do to relax and take your mind off smoking And thatrsquos just breathing Breathe in deeply ndash let your tummy push out Hold a second Now breathe out and let your tummy come back in Repeat for ten breaths in and out It might feel funny but it works

1

2

3

4

5

6

7

lt Contents page

KEY MESSAGES bull Your lifestyle can affect your blood

pressure and yoursquore more likely to have high blood pressure as you get older if you have a family history of high blood pressure if you are Black or of South Asian descent

bull A healthy blood pressure is around 12080mmHg or less A blood pressure of 14090mmHg or over is considered high

bull Make sure you know your numbers High blood pressure usually has no symptoms so the only way to know if you have high blood pressure is to get it checked

bull A healthy lifestyle is important for preventing high blood pressure It also helps to lower high blood pressure

bull Some people will also need to take prescribed medication to lower their blood pressure

KEY FACTSbull High blood pressure is very common and affects

more than a quarter of the population In Cheshire and Merseyside around 625000 people are estimated to have high blood pressure

bull Almost half of those with high blood pressure are unaware they have it

bull Urgent action is needed to prevent identify and manage people with high blood pressure to reduce their risk of developing serious diseases such as heart attack stroke heart failure dementia and chronic kidney disease

12

lt Contents page

Healthy blood pressure

LOW HIGH

BLOOD PRESSURE

HIGH

PRESSS URE

lt Contents page

13 Healthy blood pressure

Tips for a healthy blood pressureAll adults should have their blood pressure checked at least every five years Getting this done is easy and could save your life You can get your blood pressure checked at your local pharmacy GP practice or even at home People aged 40-74 can have their blood pressure checked as part of the NHS health checks Find out more by searching for lsquoblood pressurersquo at nhsuk

Making healthy changes to your lifestyle can make a difference Aim to eat more fruit and vegetables eat less salt drink less alcohol lose weight (if you need to) be physically active and stop smoking

It is important to take medication your doctor prescribes you to lower your blood pressure If you miss doses it wonrsquot work as effectively You wonrsquot necessarily feel any different from taking the medication but this doesnrsquot mean itrsquos not working People prescribed medication should attend regular check-ups to make sure they are working well Local pharmacies can provide advice on prescribed blood pressure medications

1

2

3

lt Contents page

KEY FACTSbull Over 24 of the adult population in the UK drink

alcohol at harmful levels

bull In the long term it can cause or contribute to over 40 diseases such as cancer heart problems liver damage high blood pressure and diabetes

KEY MESSAGES bull Drinking less can boost your

energy levels help you sleep lift your mood and help you to feel good

bull There are lots of calories in alcoholic drinks

bull The less you drink the lower your risk of cancer liver disease heart disease and stroke

Drink less alcohol

08

lt Contents page

lt Contents page

Tips for drinking lessIf you drink regularly try not to drink for a couple of days each week to give your body a break

Each time you have a drink ask yourself ldquoCan I have one lessrdquo Continuing to gradually reduce the amount you drink on each occasion will help you cut back the amount you drink each week

A popular way to drink less is to have a wine spritzer with soda water or to have a pint with a low-sugar lemonade top (shandy) This not only cuts how much you are drinking but your calories too

A simple way to reduce the amount of alcohol and calories yoursquore drinking is to swap strong beers or wines for ones with a lower strength percentage This can be seen on the side of cans bottles

A really easy trick to drink a little less without feeling like you are missing out is to go for smaller sizes Try bottled beer instead of pints or a small glass of wine instead of a large one

Itrsquos easy to drink too much when yoursquore at home Keep an eye on home measures and always make sure to finish one drink before pouring another

Become familiar with how many units are in what you drink It is harmful for men and women to regularly drink more than 14 units a week You should spread your drinking over three or more days Pregnant women or women planning to become pregnant should not drink alcohol at all

12

3

4

5

6

7

09 Drink less alcohol

HOW MANY UNITS ARE YOU DRINKING

Pint of lager beer cider

5 ABV

3 UNITS

Glass wine 175ml

12 ABV

2 UNITS

Spirits single 25ml

40 ABV

1 UNIT

Small glass of sherry

155 ABV

1 UNIT

Alcopop bottle 275ml

4 ABV

1 UNIT

lt Contents page

KEY MESSAGES bull Now is the right time to quit Every

cigarette you smoke causes you real harm

bull Smoking damages your body in many ways From the day-to-day effects on your heart and your breathing to longer-term smoking-related diseases such as cancer heart disease and stroke

bull Your smoke can harm your familyrsquos health

bull No matter how long yoursquove smoked for quitting can help improve your health straight away Itrsquos never too late to quit

Stop smokingKEY FACTSbull Smoking remains the single largest preventable

cause of ill health and premature death from cancer circulatory disease and respiratory diseases

bull Smoking rates are higher in Cheshire and Merseyside than England as a whole (20 vs 17)

bull Children and babies exposed to second-hand smoke are more at risk of sudden infant death syndrome (SIDS) ear infections and respiratory diseases

bull Children with parents or siblings who smoke are 2-3 times more likely to start smoking themselves

bull E-cigarettes are popular but are not a regulated nicotine replacement product for quitting smoking Their effect on health is still unknown

10

lt Contents page

lt Contents page

11 Stop smoking

Tips for giving up smokingYoursquore four times more likely to quit with support from a Stop Smoking Service than going it alone They offer a free proven personalised programme of motivational support and can help you deal with stress weight gain or mood swings If you donrsquot pay for prescriptions you will also be able to access free medications to help with nicotine withdrawal such as patches gum mouth nasal spray inhalator and lozenges

Therersquos lots of free help on offer at nhsuksmokefree from support emails to text messages and a smartphone app By choosing the support thatrsquos right for you yoursquoll be boosting your chances of quitting

Whatrsquos your reason for quitting Your kids Your health You want to feel fitter and look younger It doesnrsquot matter whether you want to get rid of an annoying cough or help avoid a serious illness just focus on what matters most to you Keep that in mind to help keep you motivated

Understand how nicotine is playing with your mind and body The withdrawal symptoms start around 2 hours after your last cigarette ndash and often peak about 3 days later So weirdly the worse the cravings the closer you are to your goal Keep that in mind to help you stay strong

On average most people who quit save about pound250 a month Thatrsquos pound3000 a year Imagine having that money to play with instead of it going up in smoke That will help keep you on track

Every time you smoke make a note of when and where and who with These are your triggers Work out the ones you can avoid and make a point of changing your routine ndash for the first few weeks anyway For triggers you canrsquot avoid find something to distract you Chew gum sip water through a straw or take big deep breaths Keep your hands busy ndash anything but smoke

When yoursquore stressed and feeling like you need a cigarette therersquos a really simple thing you can do to relax and take your mind off smoking And thatrsquos just breathing Breathe in deeply ndash let your tummy push out Hold a second Now breathe out and let your tummy come back in Repeat for ten breaths in and out It might feel funny but it works

1

2

3

4

5

6

7

lt Contents page

KEY MESSAGES bull Your lifestyle can affect your blood

pressure and yoursquore more likely to have high blood pressure as you get older if you have a family history of high blood pressure if you are Black or of South Asian descent

bull A healthy blood pressure is around 12080mmHg or less A blood pressure of 14090mmHg or over is considered high

bull Make sure you know your numbers High blood pressure usually has no symptoms so the only way to know if you have high blood pressure is to get it checked

bull A healthy lifestyle is important for preventing high blood pressure It also helps to lower high blood pressure

bull Some people will also need to take prescribed medication to lower their blood pressure

KEY FACTSbull High blood pressure is very common and affects

more than a quarter of the population In Cheshire and Merseyside around 625000 people are estimated to have high blood pressure

bull Almost half of those with high blood pressure are unaware they have it

bull Urgent action is needed to prevent identify and manage people with high blood pressure to reduce their risk of developing serious diseases such as heart attack stroke heart failure dementia and chronic kidney disease

12

lt Contents page

Healthy blood pressure

LOW HIGH

BLOOD PRESSURE

HIGH

PRESSS URE

lt Contents page

13 Healthy blood pressure

Tips for a healthy blood pressureAll adults should have their blood pressure checked at least every five years Getting this done is easy and could save your life You can get your blood pressure checked at your local pharmacy GP practice or even at home People aged 40-74 can have their blood pressure checked as part of the NHS health checks Find out more by searching for lsquoblood pressurersquo at nhsuk

Making healthy changes to your lifestyle can make a difference Aim to eat more fruit and vegetables eat less salt drink less alcohol lose weight (if you need to) be physically active and stop smoking

It is important to take medication your doctor prescribes you to lower your blood pressure If you miss doses it wonrsquot work as effectively You wonrsquot necessarily feel any different from taking the medication but this doesnrsquot mean itrsquos not working People prescribed medication should attend regular check-ups to make sure they are working well Local pharmacies can provide advice on prescribed blood pressure medications

1

2

3

lt Contents page

Tips for drinking lessIf you drink regularly try not to drink for a couple of days each week to give your body a break

Each time you have a drink ask yourself ldquoCan I have one lessrdquo Continuing to gradually reduce the amount you drink on each occasion will help you cut back the amount you drink each week

A popular way to drink less is to have a wine spritzer with soda water or to have a pint with a low-sugar lemonade top (shandy) This not only cuts how much you are drinking but your calories too

A simple way to reduce the amount of alcohol and calories yoursquore drinking is to swap strong beers or wines for ones with a lower strength percentage This can be seen on the side of cans bottles

A really easy trick to drink a little less without feeling like you are missing out is to go for smaller sizes Try bottled beer instead of pints or a small glass of wine instead of a large one

Itrsquos easy to drink too much when yoursquore at home Keep an eye on home measures and always make sure to finish one drink before pouring another

Become familiar with how many units are in what you drink It is harmful for men and women to regularly drink more than 14 units a week You should spread your drinking over three or more days Pregnant women or women planning to become pregnant should not drink alcohol at all

12

3

4

5

6

7

09 Drink less alcohol

HOW MANY UNITS ARE YOU DRINKING

Pint of lager beer cider

5 ABV

3 UNITS

Glass wine 175ml

12 ABV

2 UNITS

Spirits single 25ml

40 ABV

1 UNIT

Small glass of sherry

155 ABV

1 UNIT

Alcopop bottle 275ml

4 ABV

1 UNIT

lt Contents page

KEY MESSAGES bull Now is the right time to quit Every

cigarette you smoke causes you real harm

bull Smoking damages your body in many ways From the day-to-day effects on your heart and your breathing to longer-term smoking-related diseases such as cancer heart disease and stroke

bull Your smoke can harm your familyrsquos health

bull No matter how long yoursquove smoked for quitting can help improve your health straight away Itrsquos never too late to quit

Stop smokingKEY FACTSbull Smoking remains the single largest preventable

cause of ill health and premature death from cancer circulatory disease and respiratory diseases

bull Smoking rates are higher in Cheshire and Merseyside than England as a whole (20 vs 17)

bull Children and babies exposed to second-hand smoke are more at risk of sudden infant death syndrome (SIDS) ear infections and respiratory diseases

bull Children with parents or siblings who smoke are 2-3 times more likely to start smoking themselves

bull E-cigarettes are popular but are not a regulated nicotine replacement product for quitting smoking Their effect on health is still unknown

10

lt Contents page

lt Contents page

11 Stop smoking

Tips for giving up smokingYoursquore four times more likely to quit with support from a Stop Smoking Service than going it alone They offer a free proven personalised programme of motivational support and can help you deal with stress weight gain or mood swings If you donrsquot pay for prescriptions you will also be able to access free medications to help with nicotine withdrawal such as patches gum mouth nasal spray inhalator and lozenges

Therersquos lots of free help on offer at nhsuksmokefree from support emails to text messages and a smartphone app By choosing the support thatrsquos right for you yoursquoll be boosting your chances of quitting

Whatrsquos your reason for quitting Your kids Your health You want to feel fitter and look younger It doesnrsquot matter whether you want to get rid of an annoying cough or help avoid a serious illness just focus on what matters most to you Keep that in mind to help keep you motivated

Understand how nicotine is playing with your mind and body The withdrawal symptoms start around 2 hours after your last cigarette ndash and often peak about 3 days later So weirdly the worse the cravings the closer you are to your goal Keep that in mind to help you stay strong

On average most people who quit save about pound250 a month Thatrsquos pound3000 a year Imagine having that money to play with instead of it going up in smoke That will help keep you on track

Every time you smoke make a note of when and where and who with These are your triggers Work out the ones you can avoid and make a point of changing your routine ndash for the first few weeks anyway For triggers you canrsquot avoid find something to distract you Chew gum sip water through a straw or take big deep breaths Keep your hands busy ndash anything but smoke

When yoursquore stressed and feeling like you need a cigarette therersquos a really simple thing you can do to relax and take your mind off smoking And thatrsquos just breathing Breathe in deeply ndash let your tummy push out Hold a second Now breathe out and let your tummy come back in Repeat for ten breaths in and out It might feel funny but it works

1

2

3

4

5

6

7

lt Contents page

KEY MESSAGES bull Your lifestyle can affect your blood

pressure and yoursquore more likely to have high blood pressure as you get older if you have a family history of high blood pressure if you are Black or of South Asian descent

bull A healthy blood pressure is around 12080mmHg or less A blood pressure of 14090mmHg or over is considered high

bull Make sure you know your numbers High blood pressure usually has no symptoms so the only way to know if you have high blood pressure is to get it checked

bull A healthy lifestyle is important for preventing high blood pressure It also helps to lower high blood pressure

bull Some people will also need to take prescribed medication to lower their blood pressure

KEY FACTSbull High blood pressure is very common and affects

more than a quarter of the population In Cheshire and Merseyside around 625000 people are estimated to have high blood pressure

bull Almost half of those with high blood pressure are unaware they have it

bull Urgent action is needed to prevent identify and manage people with high blood pressure to reduce their risk of developing serious diseases such as heart attack stroke heart failure dementia and chronic kidney disease

12

lt Contents page

Healthy blood pressure

LOW HIGH

BLOOD PRESSURE

HIGH

PRESSS URE

lt Contents page

13 Healthy blood pressure

Tips for a healthy blood pressureAll adults should have their blood pressure checked at least every five years Getting this done is easy and could save your life You can get your blood pressure checked at your local pharmacy GP practice or even at home People aged 40-74 can have their blood pressure checked as part of the NHS health checks Find out more by searching for lsquoblood pressurersquo at nhsuk

Making healthy changes to your lifestyle can make a difference Aim to eat more fruit and vegetables eat less salt drink less alcohol lose weight (if you need to) be physically active and stop smoking

It is important to take medication your doctor prescribes you to lower your blood pressure If you miss doses it wonrsquot work as effectively You wonrsquot necessarily feel any different from taking the medication but this doesnrsquot mean itrsquos not working People prescribed medication should attend regular check-ups to make sure they are working well Local pharmacies can provide advice on prescribed blood pressure medications

1

2

3

lt Contents page

KEY MESSAGES bull Now is the right time to quit Every

cigarette you smoke causes you real harm

bull Smoking damages your body in many ways From the day-to-day effects on your heart and your breathing to longer-term smoking-related diseases such as cancer heart disease and stroke

bull Your smoke can harm your familyrsquos health

bull No matter how long yoursquove smoked for quitting can help improve your health straight away Itrsquos never too late to quit

Stop smokingKEY FACTSbull Smoking remains the single largest preventable

cause of ill health and premature death from cancer circulatory disease and respiratory diseases

bull Smoking rates are higher in Cheshire and Merseyside than England as a whole (20 vs 17)

bull Children and babies exposed to second-hand smoke are more at risk of sudden infant death syndrome (SIDS) ear infections and respiratory diseases

bull Children with parents or siblings who smoke are 2-3 times more likely to start smoking themselves

bull E-cigarettes are popular but are not a regulated nicotine replacement product for quitting smoking Their effect on health is still unknown

10

lt Contents page

lt Contents page

11 Stop smoking

Tips for giving up smokingYoursquore four times more likely to quit with support from a Stop Smoking Service than going it alone They offer a free proven personalised programme of motivational support and can help you deal with stress weight gain or mood swings If you donrsquot pay for prescriptions you will also be able to access free medications to help with nicotine withdrawal such as patches gum mouth nasal spray inhalator and lozenges

Therersquos lots of free help on offer at nhsuksmokefree from support emails to text messages and a smartphone app By choosing the support thatrsquos right for you yoursquoll be boosting your chances of quitting

Whatrsquos your reason for quitting Your kids Your health You want to feel fitter and look younger It doesnrsquot matter whether you want to get rid of an annoying cough or help avoid a serious illness just focus on what matters most to you Keep that in mind to help keep you motivated

Understand how nicotine is playing with your mind and body The withdrawal symptoms start around 2 hours after your last cigarette ndash and often peak about 3 days later So weirdly the worse the cravings the closer you are to your goal Keep that in mind to help you stay strong

On average most people who quit save about pound250 a month Thatrsquos pound3000 a year Imagine having that money to play with instead of it going up in smoke That will help keep you on track

Every time you smoke make a note of when and where and who with These are your triggers Work out the ones you can avoid and make a point of changing your routine ndash for the first few weeks anyway For triggers you canrsquot avoid find something to distract you Chew gum sip water through a straw or take big deep breaths Keep your hands busy ndash anything but smoke

When yoursquore stressed and feeling like you need a cigarette therersquos a really simple thing you can do to relax and take your mind off smoking And thatrsquos just breathing Breathe in deeply ndash let your tummy push out Hold a second Now breathe out and let your tummy come back in Repeat for ten breaths in and out It might feel funny but it works

1

2

3

4

5

6

7

lt Contents page

KEY MESSAGES bull Your lifestyle can affect your blood

pressure and yoursquore more likely to have high blood pressure as you get older if you have a family history of high blood pressure if you are Black or of South Asian descent

bull A healthy blood pressure is around 12080mmHg or less A blood pressure of 14090mmHg or over is considered high

bull Make sure you know your numbers High blood pressure usually has no symptoms so the only way to know if you have high blood pressure is to get it checked

bull A healthy lifestyle is important for preventing high blood pressure It also helps to lower high blood pressure

bull Some people will also need to take prescribed medication to lower their blood pressure

KEY FACTSbull High blood pressure is very common and affects

more than a quarter of the population In Cheshire and Merseyside around 625000 people are estimated to have high blood pressure

bull Almost half of those with high blood pressure are unaware they have it

bull Urgent action is needed to prevent identify and manage people with high blood pressure to reduce their risk of developing serious diseases such as heart attack stroke heart failure dementia and chronic kidney disease

12

lt Contents page

Healthy blood pressure

LOW HIGH

BLOOD PRESSURE

HIGH

PRESSS URE

lt Contents page

13 Healthy blood pressure

Tips for a healthy blood pressureAll adults should have their blood pressure checked at least every five years Getting this done is easy and could save your life You can get your blood pressure checked at your local pharmacy GP practice or even at home People aged 40-74 can have their blood pressure checked as part of the NHS health checks Find out more by searching for lsquoblood pressurersquo at nhsuk

Making healthy changes to your lifestyle can make a difference Aim to eat more fruit and vegetables eat less salt drink less alcohol lose weight (if you need to) be physically active and stop smoking

It is important to take medication your doctor prescribes you to lower your blood pressure If you miss doses it wonrsquot work as effectively You wonrsquot necessarily feel any different from taking the medication but this doesnrsquot mean itrsquos not working People prescribed medication should attend regular check-ups to make sure they are working well Local pharmacies can provide advice on prescribed blood pressure medications

1

2

3

lt Contents page

11 Stop smoking

Tips for giving up smokingYoursquore four times more likely to quit with support from a Stop Smoking Service than going it alone They offer a free proven personalised programme of motivational support and can help you deal with stress weight gain or mood swings If you donrsquot pay for prescriptions you will also be able to access free medications to help with nicotine withdrawal such as patches gum mouth nasal spray inhalator and lozenges

Therersquos lots of free help on offer at nhsuksmokefree from support emails to text messages and a smartphone app By choosing the support thatrsquos right for you yoursquoll be boosting your chances of quitting

Whatrsquos your reason for quitting Your kids Your health You want to feel fitter and look younger It doesnrsquot matter whether you want to get rid of an annoying cough or help avoid a serious illness just focus on what matters most to you Keep that in mind to help keep you motivated

Understand how nicotine is playing with your mind and body The withdrawal symptoms start around 2 hours after your last cigarette ndash and often peak about 3 days later So weirdly the worse the cravings the closer you are to your goal Keep that in mind to help you stay strong

On average most people who quit save about pound250 a month Thatrsquos pound3000 a year Imagine having that money to play with instead of it going up in smoke That will help keep you on track

Every time you smoke make a note of when and where and who with These are your triggers Work out the ones you can avoid and make a point of changing your routine ndash for the first few weeks anyway For triggers you canrsquot avoid find something to distract you Chew gum sip water through a straw or take big deep breaths Keep your hands busy ndash anything but smoke

When yoursquore stressed and feeling like you need a cigarette therersquos a really simple thing you can do to relax and take your mind off smoking And thatrsquos just breathing Breathe in deeply ndash let your tummy push out Hold a second Now breathe out and let your tummy come back in Repeat for ten breaths in and out It might feel funny but it works

1

2

3

4

5

6

7

lt Contents page

KEY MESSAGES bull Your lifestyle can affect your blood

pressure and yoursquore more likely to have high blood pressure as you get older if you have a family history of high blood pressure if you are Black or of South Asian descent

bull A healthy blood pressure is around 12080mmHg or less A blood pressure of 14090mmHg or over is considered high

bull Make sure you know your numbers High blood pressure usually has no symptoms so the only way to know if you have high blood pressure is to get it checked

bull A healthy lifestyle is important for preventing high blood pressure It also helps to lower high blood pressure

bull Some people will also need to take prescribed medication to lower their blood pressure

KEY FACTSbull High blood pressure is very common and affects

more than a quarter of the population In Cheshire and Merseyside around 625000 people are estimated to have high blood pressure

bull Almost half of those with high blood pressure are unaware they have it

bull Urgent action is needed to prevent identify and manage people with high blood pressure to reduce their risk of developing serious diseases such as heart attack stroke heart failure dementia and chronic kidney disease

12

lt Contents page

Healthy blood pressure

LOW HIGH

BLOOD PRESSURE

HIGH

PRESSS URE

lt Contents page

13 Healthy blood pressure

Tips for a healthy blood pressureAll adults should have their blood pressure checked at least every five years Getting this done is easy and could save your life You can get your blood pressure checked at your local pharmacy GP practice or even at home People aged 40-74 can have their blood pressure checked as part of the NHS health checks Find out more by searching for lsquoblood pressurersquo at nhsuk

Making healthy changes to your lifestyle can make a difference Aim to eat more fruit and vegetables eat less salt drink less alcohol lose weight (if you need to) be physically active and stop smoking

It is important to take medication your doctor prescribes you to lower your blood pressure If you miss doses it wonrsquot work as effectively You wonrsquot necessarily feel any different from taking the medication but this doesnrsquot mean itrsquos not working People prescribed medication should attend regular check-ups to make sure they are working well Local pharmacies can provide advice on prescribed blood pressure medications

1

2

3

lt Contents page

KEY MESSAGES bull Your lifestyle can affect your blood

pressure and yoursquore more likely to have high blood pressure as you get older if you have a family history of high blood pressure if you are Black or of South Asian descent

bull A healthy blood pressure is around 12080mmHg or less A blood pressure of 14090mmHg or over is considered high

bull Make sure you know your numbers High blood pressure usually has no symptoms so the only way to know if you have high blood pressure is to get it checked

bull A healthy lifestyle is important for preventing high blood pressure It also helps to lower high blood pressure

bull Some people will also need to take prescribed medication to lower their blood pressure

KEY FACTSbull High blood pressure is very common and affects

more than a quarter of the population In Cheshire and Merseyside around 625000 people are estimated to have high blood pressure

bull Almost half of those with high blood pressure are unaware they have it

bull Urgent action is needed to prevent identify and manage people with high blood pressure to reduce their risk of developing serious diseases such as heart attack stroke heart failure dementia and chronic kidney disease

12

lt Contents page

Healthy blood pressure

LOW HIGH

BLOOD PRESSURE

HIGH

PRESSS URE

lt Contents page

13 Healthy blood pressure

Tips for a healthy blood pressureAll adults should have their blood pressure checked at least every five years Getting this done is easy and could save your life You can get your blood pressure checked at your local pharmacy GP practice or even at home People aged 40-74 can have their blood pressure checked as part of the NHS health checks Find out more by searching for lsquoblood pressurersquo at nhsuk

Making healthy changes to your lifestyle can make a difference Aim to eat more fruit and vegetables eat less salt drink less alcohol lose weight (if you need to) be physically active and stop smoking

It is important to take medication your doctor prescribes you to lower your blood pressure If you miss doses it wonrsquot work as effectively You wonrsquot necessarily feel any different from taking the medication but this doesnrsquot mean itrsquos not working People prescribed medication should attend regular check-ups to make sure they are working well Local pharmacies can provide advice on prescribed blood pressure medications

1

2

3

lt Contents page

13 Healthy blood pressure

Tips for a healthy blood pressureAll adults should have their blood pressure checked at least every five years Getting this done is easy and could save your life You can get your blood pressure checked at your local pharmacy GP practice or even at home People aged 40-74 can have their blood pressure checked as part of the NHS health checks Find out more by searching for lsquoblood pressurersquo at nhsuk

Making healthy changes to your lifestyle can make a difference Aim to eat more fruit and vegetables eat less salt drink less alcohol lose weight (if you need to) be physically active and stop smoking

It is important to take medication your doctor prescribes you to lower your blood pressure If you miss doses it wonrsquot work as effectively You wonrsquot necessarily feel any different from taking the medication but this doesnrsquot mean itrsquos not working People prescribed medication should attend regular check-ups to make sure they are working well Local pharmacies can provide advice on prescribed blood pressure medications

1

2

3

Local serviceslt Contents page

Cheshire East

Cheshire West

Halton

Knowsley

Liverpool

Sefton

St Helens

Warrington

Wirral

14 Social and Welfare Services

lt Contents page

Cheshire East

15

SmokingStop smoking with One You Cheshire East who will put you in touch with trained practitioners to help you quit Visit

oneyoucheshireeastorg

Phone 0808 1643 202

Stepping Stones is delivered by Cheshire and Wirral Partnership NHS Trust and provides support treatment and advice for adults and young people with addiction problems Visit

cwpnhsuk

Phone 01625 422 100(Macclesfield site)

Phone 01270 656 301 (Crewe site)

Alcohol

Emerging Futures provides transitional recovery based accommodation and support to homeless people with high support needs Visit

emergingfuturesorguk

Phone 0333 0124714

One You Cheshire East provides advice and community support services to help keep your drinking under control Visit

oneyoucheshireeastorg

Phone 0808 1643 202

One You Cheshire East provides integrated lifestyle and health services for people who want to exercise more eat well or lose weight Visit

oneyoucheshireeastorg

Phone 0808 1643 202

Physical activity

Healthy eatingOne You Cheshire East provides integrated lifestyle and health services for people who want to exercise more eat well or lose weight Visit

oneyoucheshireeastorg

Phone 0808 1643 202

Benefits help and advice Visit

cheshireeastgovukbenefits

Phone 0300 123 5013

Live Well Cheshire EastA directory of services in the area from health and community activities to education and money adviceVisit

cheshireeastgovuklivewell

Social and welfare

Blood pressureYou can get your blood pressure checked at your local pharmacy or general practice at community events and kiosks and you could even buy a machine to check your own blood pressure at homeFor more information about high blood pressure you can visit the following websites

nhsuk

bloodpressureukorguk

strokeorguk

bhforguk

lt Contents page

Cheshire East

15

SmokingStop smoking with One You Cheshire East who will put you in touch with trained practitioners to help you quit Visit

oneyoucheshireeastorg

Phone 0808 1643 202

Stepping Stones is delivered by Cheshire and Wirral Partnership NHS Trust and provides support treatment and advice for adults and young people with addiction problems Visit

cwpnhsuk

Phone 01625 422 100(Macclesfield site)

Phone 01270 656 301 (Crewe site)

Alcohol

Emerging Futures provides transitional recovery based accommodation and support to homeless people with high support needs Visit

emergingfuturesorguk

Phone 0333 0124714

One You Cheshire East provides advice and community support services to help keep your drinking under control Visit

oneyoucheshireeastorg

Phone 0808 1643 202

One You Cheshire East provides integrated lifestyle and health services for people who want to exercise more eat well or lose weight Visit

oneyoucheshireeastorg

Phone 0808 1643 202

Physical activity

Healthy eatingOne You Cheshire East provides integrated lifestyle and health services for people who want to exercise more eat well or lose weight Visit

oneyoucheshireeastorg

Phone 0808 1643 202

Benefits help and advice Visit

cheshireeastgovukbenefits

Phone 0300 123 5013

Live Well Cheshire EastA directory of services in the area from health and community activities to education and money adviceVisit

cheshireeastgovuklivewell

Social and welfare

Blood pressureYou can get your blood pressure checked at your local pharmacy or general practice at community events and kiosks and you could even buy a machine to check your own blood pressure at homeFor more information about high blood pressure you can visit the following websites

nhsuk

bloodpressureukorguk

strokeorguk

bhforguk

lt Contents page

16

Cheshire West

SmokingQuit smoking with free advice and support from Cheshire Change Hub Visit

cheshirechangehuborg

Phone 0300 777 0033

Turning Point provides free support to those affected by drug and alcohol addiction in the Cheshire West and Chester area Visit

turning-pointcouk

Phone 0300 123 2679

Alcohol

Cheshire Change Hub and Brio Leisure run schemes to get you back into fitness GP exercise referrals community walks and more Visit

cheshirechangehuborg

brioleisureorg

Phone 0300 777 0033

Physical activity

Healthy eatingCheshire Change Hub - provides a weight management and healthy eating service for those who are eligible Visit

cheshirechangehuborg

Social and welfareAdult and child services Visit

westcheshirelocaloffercouk

Blood pressureYou can get your blood pressure checked at your local pharmacy or general practice at community events and kiosks and you could even buy a machine to check your own blood pressure at homeFor more information about high blood pressure you can visit the following websites

nhsuk

bloodpressureukorguk

strokeorguk

bhforguk

lt Contents page

17

Halton

SmokingHalton Health Improvement team help and advise on how to cut down or stop smoking Visit

hitactivehaltoncoukquit-smoking

Phone 0300 029 0029

Change Grow Live provide rapid and open access to assessment and treatment for people experiencing problems with drugs andor alcohol Visit

changegrowliveorg

Phone 0151 422 1400

Alcohol

Young Addaction provide support to young people and families with drug and alcohol problems or in need of mental health support Visit

hitactivehaltoncoukalcohol

Phone 01928 240 0406

personalised on going support to help you get fitter and healthier

hitactivehaltoncoukfresh-start

Phone 0300 029 0029

Fit 4 Life diet and exercise programme run by trained staff Free sessions are run for children aged 4-13 years and their families who are above a healthy weight Visit

hitactivehaltoncoukprojectfit-4-life-community

Phone 0300 029 0029

Fresh start is a diet and exercise programme with

Physical activity

Living Well with Cancer programme and Yoga 4 Cancer - Halton offers a number of Exercise referral programmes for people with different health needs including a variety of classes and rehabilitation programmes for people who have experienced or at risk of stroke heart attack and breathing problems You can ask your GP for more information Visit

hitactivehaltoncouklifestyle-referral

Phone 0300 029 0029

Fresh start is a diet and exercise programme with personalised on going support to help you get fitter and healthier Visit

hitactivehaltoncoukfresh-start

Phone 0300 029 0029

Fit 4 Life diet and exercise programme run by trained staff and Widnes Vikings community coaches Free sessions are run for children aged 4-13 years and their families who are above a healthy weight Visit

hitactivehaltoncoukprojectfit-4-life-community

Phone 0300 029 0029

Social and welfareWidnes and Runcorn Cancer Support Centre offer guidance information and support including therapies peer support and welfare benefits advice to anyone touched by Cancer

Phone 0151 423 5730 or 0151 424 8989

Healthy eating

Citizens Advice - Help across many subjects including debt housing relationship issues work and benefit problems

lt Contents page

Halton Carers Centre provide advice and support to anyone who is caring for another person

PhoneWidnes 0151 257 9673Runcorn 01928 580182

Kooth ndash offer free safe and anonymous online emotional and wellbeing support for young people

koothcom

Housing solutions offer help and advice on housing from problems paying rent or mortgages landlord problems homelessness Visit

haltongovuk

Phone 0303 333 4300

Halton

Foodbanks can provide emergency food supplies for people in crisis For help and advice visit

widnesfoodbankorguk

runcorndistrictfoodbankorguk

PhoneWidnes 0151 422 0031Runcorn 07922 072906

18

Phone 0344 477 2121 Blood pressureYou can get your blood pressure checked at your local pharmacy or general practice at community events and kiosks and you could even buy a machine to check your own blood pressure at homeFor more information about high blood pressure you can visit the following websites

nhsuk

bloodpressureukorguk

strokeorguk

bhforguk

lt Contents page

19

Knowsley

SmokingQuit smoking your way with free and confidential advice and support from Knowsley Stop Smoking and the City Health Care Partnership CICVisit

readytostopsmokingcouk

Phone 0151 426 7462 or 0800 3247 111

Knowsley Integrated Recovery Service and CGL provide support treatment and advice for adults and young people with addiction problems at two sites in Huyton and Kirkby Visit

changegrowliveorg

Phone 0151 482 6291 (The Peake Centre Huyton)

Phone 0151 546 9557 (The Link Centre Kirkby)

Alcohol

Healthy Knowsley provides support and advice if you want to change your lifestyle ndash from diet and exercise to becoming a healthier you Visit

healthyknowsleycouk

Phone 0151 289 9555 or 0800 073 1202

Physical activity

ENGAGE Knowsley is a free and confidential support service for young people who may have issues with alcohol or drugs Visit

changegrowliveorg

Knowsley Community Health Service provide various clinics across the borough to promote health and wellbeing as part of the North West Boroughs Healthcare NHS Visit

nwbhnhsuk

Phone 0800 073 1202

The Community Physical Activity Wellbeing Programme is for adults over 16 who are inactive or need to exercise to improve their health You can self-refer or speak to a health professional The programme is delivered by Volair Leisure Visit

volairorguk

Phone 0151 443 2200

swimming or cycling are all things you can do to improve health and wellbeing Visit

knowsleygovukthings-to-do

Pedal Away is a community based cycling scheme to ena-ble people to ride regardless of their age ability or cycling experience Visit

cyclingorgukpedal-away

Healthy eatingHealthy Knowsley provides support and advice if you want to change your lifestyle ndash from diet and exercise to becoming a healthier you Visit

healthyknowsleycouk

Phone 0151 289 9555 or 0800 073 1202

Leisurely activities such as a walk in your local park

Changes Adult Weight Management provides help and support for people with a BMI of over 35 and their families to make long-term lifestyle changes for a healthier and longer life Visit

nwbhnhsuk

lt Contents page

Phone 0151 290 4335 or 4336

Social and welfareBenefits advice - Get advice and support on benefits managed by the council and its partners Visit

knowsleygovuk

Phone 0151 443 4042

Centre for Independent LivingA partnership of organisations and local services who work together to promote independence and mobility across Knowsley Visit

knowsleycilorg

Phone 0151 244 4070

Citizens Advice - Get advice about debt housing benefits consumer issues and more Visit

citizensadviceknowsleyorguk

Phone 0344 826 9694

Winter Warmth Project - Advice and support if yoursquore having trouble with your heating or boiler Visit

Phone 0151 443 5817

Foodbanks - Foodbanks provide three days of nutritional non-perishable food to people in crisis Visit

knowsleyfoodbankorguk

Phone 0151 546 0470 or 07731 789 794

Knowsley

20

Blood pressureYou can get your blood pressure checked at your local pharmacy or general practice at community events and kiosks and you could even buy a machine to check your own blood pressure at homeFor more information about high blood pressure you can visit the following websites

nhsuk

bloodpressureukorguk

strokeorguk

bhforguk

lt Contents page

Liverpool

SmokingQuit smoking your way with free and confidential advice and support from smokefree Liverpool Visit

smokefreeliverpoolcouk

Phone0151 374 2535 or 0800 061 4212

Liverpool Community Alcohol Service provides support treatment and advice for adults with alcohol problems Visit

liverpoolalcoholservicenhsuk

Phone 0151 529 4504

Alcohol

Addaction supports adults experiencing problems related to their own or someone elsersquos drug or alcohol use

Young Addaction supports young people and families with

The Brink is a dry bar open to everyone and offers support to those affected by addiction Visit

thebrinkliverpoolcom

Phone 0151 703 0582

drug and alcohol problems Visit

addactionorguk

Phone 0151 702 0655

(Adult Addaction)

0151 706 9747

(Young Addaction)

Fit for me supports people to get active with free local activities special offers and motivational support Visit

fitformeinfo

Exercise for Health encourages people to get active and improve health medical conditions and life expectancy Ask your GP about a referral Visit

liverpoolgovukexerciseforhealth

Physical activity

Drink less feel good - Find out how many calories you drink each week and get personalised tips to drink less at

drinklessfeelgoodcom

Healthy eatingFor advice on healthy eating food facts recipes and more visit

change4lifecom

childrensfoodtrustorguk

nhsukgoodfood

Social and welfareBenefits advice - Get advice and support on benefits managed by the council and its partners Visit

liverpoolgovukbenefits

Phone 0800 028 3697

Leisurely activities such as a walk in the park swimming or gardening are all things you can do to improve health and wellbeing Visit

liverpoolgovukleisure

Careline - The councilrsquos free and confidential 24-7 advice service for social care housing and homeless issues

liverpoolgovukcareline

Phone 0151 233 3800

21

lt Contents page

Foodbanks -Foodbanks provide three days of nutritional non-perishable food to people in crisis Visit

South Liverpool Foodbank

southliverpoolfoodbank orguk

Phone 07760 718 640

Central Liverpool Foodbank

centralliverpoolfoodbank orguk

Phone 0151 733 3373

North Liverpool Foodbank

northliverpoolfoodbankorguk

Phone 0151 226 3406

Citizens Advice - Get advice about debt housing benefits consumer issues and more Visit

liverpoolcaborguk

Phone 0344 848 7700

Liverpool Health TrainersHealth trainers provide support and motivation to individuals who want to make a change to their lifestyle Visit

livewireliverpoolcouk

Phone 0300 003 2322

Healthy Homes - The programme aims to prevent ill health and injury resulting from poor quality housing Visit

liverpoolgovukhealthyhomes

Phone 0800 012 1754

Liverpool

22

Blood pressureYou can get your blood pressure checked at your local pharmacy or general practice at community events and kiosks and you could even buy a machine to check your own blood pressure at homeFor more information about high blood pressure you can visit the following websites

nhsuk

bloodpressureukorguk

strokeorguk

bhforguk

lt Contents page

23

Sefton

SmokingQuit smoking your way with free and confidential advice and support from smokefree Sefton Visit

smokefreeseftoncouk

Phone 0300 100 1000

Ambition Sefton provides support treatment and advice for adults with drug or alcohol problems Visit

merseycarenhsuk

Phone 0151 944 5334

Alcohol

your health by making small or big changes From cooking and eating better to coping with stressful situations and moreVisit

livingwellseftonorguk

Phone 0300 323 0181

Active Lifestyles supports people to improve their physical nutritional and mental health and wellbeing Visit

activelifestyles-seftoncouk

Phone 0151 934 2352

Physical activity

Social and welfareBenefits advice - Get advice and support on benefits managed by the council and its partners Visit

seftongovukhousing

Phone 0151 934 3555

Homeless or at risk - If you are homeless or fear you may become homeless we can helpVisit

seftongovukhomeless

Phone 01704 501 256

Foodbanks - Foodbanks provide three days of nutritional non-perishable food to people in crisis Visit

South Sefton foodbank

southseftonfoodbankorguk

Phone 0151 934 3055

Southport foodbank

southportfoodbankorguk

Phone 01704 544 419

Healthy eatingLiving Well Sefton is a free service to help you improve

Citizens Advice - Get advice about debt housing benefits consumer issues and moreVisit

seftoncaborguk

Phone 0151 288 5683

Blood pressureYou can get your blood pressure checked at your local pharmacy or general practice at community events and kiosks and you could even buy a machine to check your own blood pressure at homeFor more information about high blood pressure you can visit the following websites

nhsuk

bloodpressureukorguk

strokeorguk

bhforguk

lt Contents page

24

St Helens

SmokingQuit smoking your way with free and confidential advice and support from smokefree St Helens Visit

readytostopsmokingcouk

Phone 01744 586 247

St Helens Integrated Recovery Service provides support treatment and advice for adults with addiction problems Visit

changegrowliveorg

Phone 01744 410 752

Alcohol

GP or health professional Visit

healthysthelenscouk

Phone 0300 300 0103

Fit 4 All is a fun programme of activities to help children young people and families exercise and achieve a healthy weight Visit

healthysthelenscouk

Phone 0300 300 0103

Young Peoplersquos Drug and Alcohol Team provides guidance to young people on cutting down or stopping drug and alcohol use Visit

yazsthelensgovuk

Phone 01744 675 605

Choices Lifestyles Referral is aimed at people who want to improve their fitness whatever their age or ability Referral by

Physical activity

Healthy eating

Social and welfareHealth trainer serviceHealth checks and personal health plans to make lifestyle changes and link into social activities in the communityVisit

healthysthelenscouk

Phone 0300 300 0103

Community Food Programme provides activities information and guidance on basic food nutrition Visit

healthysthelenscouk

Phone 0300 300 0103

Mental health and wellbeingSupport and guidance on social prescribing reduce isolation and improve wellbeing Visit

healthysthelenscouk

Phone 0300 300 0103

Public Health volunteersSupport for local people to take up healthy exercise cooking or classes for better mental health and gain confidence Visit

healthysthelenscouk Phone 0300 300 0103

Citizens Advice - Get advice about debt housing benefits consumer issues and more Visit

sthelenscaborguk

Phone 03448 269 694

Foodbanks - Foodbanks provide three days of nutritional non-perishable food to people in crisis Visit

sthelensfoodbankorguk

Phone 01744 26414

Blood pressureYou can get your blood pressure checked at your local

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pharmacy or general practice at community events and kiosks and you could even buy a machine to check your own blood pressure at homeFor more information about high blood pressure you can visit the following websites

nhsuk

bloodpressureukorguk

strokeorguk

bhforguk

25

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Warrington

26

SmokingQuit smoking your way with free and confidential advice and support from smokefree Warrington Visit

livewirewarringtoncouk

Phone 0300 003 0818

Pathways to Recovery provides support treatment and advice for adults with addiction problems Visit

changegrowliveorg

Phone 01925 415 176 or 07919 558 644 (out of hours support)

Alcohol

Footsteps is a local family support service for those affected by someone elsersquos drug or alcohol misuse

footstepsforfamiliesorg

Phone 01925 244 524

Young Peoplersquos Drug and Alcohol Team supports young people aged 13-19 who are affected by drug or alcohol

Phone 01925 851 029

Reach for Health and Stay on your Feet is a GP referral programme to get people back into fitness Visit

livewirewarringtoncouk

Phone 0300 003 0818

Physical activity

Healthy eating

Social and welfareThe Warrington Wellbeing team - Offers holistic assessment information advice and practical support that people may need to improve their health and wellbeing Visit

warringtongovukwarringtonwellbeing

Phone 01925 248 460

LiveWirersquos Lifestyles Team works with individuals to create a balanced diet and exercise plan that works for you Visit

livewirewarringtoncouk

Phone 0300 003 0818

Citizens Advice - Get advice about debt housing benefits consumer issues and more

warrington-advicecouk

Phone 01925 246 994

Confidence course -Warrington Collegiatersquos confidence course looks at ways people can improve their confidence and self-awarenessVisit

warringtonacuk

Phone 01925 494 609

Outreach group therapy -Practical tools to help manage the symptoms of stress and anxiety Phone 01925 573489

Foodbanks - Foodbanks provide three days of nutritional non-perishable food to people in crisis Visit

warringtonfoodbankorguk

Phone 07583 080 521

Blood pressureYou can get your blood pressure checked at your local pharmacy or general practice at community events

lt Contents page

For more information about high blood pressure you can visit the following websites

nhsuk

bloodpressureukorguk

strokeorguk

bhforguk

27

and kiosks and you could even buy a machine to check your own blood pressure at home

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Wirral

28

SmokingQuit smoking your way with free and confidential advice and support from ABL Visit

ablhealthcouk

Phone 0151 541 5656

Wirral Ways to Recovery is a free and confidential advice and support service for those with concerns about their drug or alcohol use and families that may be affected Visit

changegrowliveorg

Phone 0151 556 1335

Alcohol

Wirral Council have a number of leisure centres open spaces and activities to help you keep active

wirralgovuk

Physical activity

Tranmere Rovers run events and activities for the community

tranmereroverscouk

Healthy eatingFor advice on healthy eating visit

nhsuk

nhsukchange4life

GP Weight Management Referral Scheme - Depending on your weight and healthy you may be eligible for 12 weeks free support from your local Slimming World or Weight Watchers group

Social and welfareConnect Us (Involve North West) works across the Wirral to address health and social needs to people in receipt of Employ-ment Support Allowance Visit

involvenorthwestorguk

Phone 0151 644 4516

Ask Us Wirral offers advice to residents on housing benefits and other social welfare issues Visit

askuswirralorguk

Phone 0300 3300 111

Blood pressureYou can get your blood pressure checked at your local pharmacy or general practice at community events and kiosks and you could even buy a machine to check your own blood pressure at homeFor more information about high blood pressure you can visit the following websites

nhsuk

bloodpressureukorguk

strokeorguk

bhforguk

This information is brought to you by Public Health Liverpool on behalf of the Cheshire and Merseyside Cancer Alliance