Promoting Healthy Behaviours

Smoking

SMOKING

Stopping smoking has numerous benefits for your health, well-being, and quality of life. Here’s why quitting is one of the best things you can do for your body:

Immediate and Long-Term Benefits of Stopping Smoking

Within Minutes to Hours:

  • 20 minutes: Heart rate and blood pressure drop back to normal.
  • 8 hours: Carbon monoxide levels in your blood decrease, allowing oxygen to circulate more efficiently.
  • 12 hours: Carbon monoxide is eliminated from your body, and oxygen levels return to normal.

Within Days to Weeks:

  • 48 hours: Your senses of taste and smell start improving.
  • 72 hours: Breathing becomes easier as lung function begins to improve.
  • 1 week: Your risk of heart attack starts to decrease as circulation improves.

Within Months:

  • 1-3 months: Lung function continues to improve, making physical activity easier.
  • 3-9 months: Coughing and wheezing reduce as your lungs repair themselves.
  • 6 months: You feel less stressed and have better energy levels.

Within Years:

  • 1 year: Risk of heart disease is cut in half compared to a smoker.
  • 5 years: Risk of stroke is the same as a non-smoker.
  • 10 years: Risk of lung cancer is about half that of a smoker.
  • 15 years: Risk of heart disease returns to that of a non-smoker.

Overall Benefits of Quitting Smoking

✅ Heart and Lung Health: Reduces risk of heart disease, stroke, lung disease, and cancer.
✅ Better Breathing: Less coughing, wheezing, and shortness of breath.
✅ More Energy: Increased oxygen supply boosts stamina and reduces fatigue.
✅ Stronger Immune System: Fights infections better.
✅ Healthier Skin and Appearance: Slower aging, reduced wrinkles, and brighter skin.
✅ Longer Life Expectancy: Smokers who quit by 40 reduce their risk of death from smoking-related diseases by about 90%.

Quitting smoking may be challenging, but the benefits far outweigh the struggles. Support services like Help Me Quit Wales (0800 085 2219) offer free advice, medication, and counselling to help you quit successfully. 🚭💪

Self refer to Help Me Quite Here

 

ALCOHOL

Reducing Alcohol Intake: The Positive Effects on Your Body

Cutting down on alcohol has numerous health benefits, improving both your short-term and long-term well-being. Here’s what happens when you reduce or stop drinking alcohol:

Immediate Benefits (Within Days to Weeks)

✔ Better Sleep – Alcohol disrupts sleep cycles; reducing intake improves sleep quality and energy levels.
✔ Improved Hydration – Alcohol dehydrates the body, so cutting down leads to healthier skin and fewer headaches.
✔ Stronger Immune System – Your body becomes better at fighting off infections and illnesses.
✔ More Stable Mood – Alcohol can contribute to anxiety and depression, so reducing intake helps mental clarity and emotional balance.
✔ Lower Blood Pressure – Blood pressure starts to normalize, reducing strain on your heart.

Medium-Term Benefits (1-3 Months)

✅ Weight Loss – Alcohol is high in empty calories; drinking less can help with weight management.
✅ Improved Liver Health – The liver begins to repair itself, reducing the risk of fatty liver disease.
✅ Better Digestion – Alcohol can irritate the stomach lining; cutting down leads to fewer digestive issues like acid reflux.
✅ Reduced Risk of Heart Problems – Cholesterol and blood pressure improve, lowering the risk of heart disease.

Long-Term Benefits (6 Months to Years)

💪 Lower Risk of Chronic Diseases – Reducing alcohol intake significantly decreases the risk of liver disease, stroke, cancer, and heart disease.
🧠 Better Brain Function – Cognitive abilities, memory, and concentration improve over time.
🩺 Stronger Mental Health – Alcohol is linked to anxiety and depression; reducing intake improves overall well-being.
🎉 Longer Life Expectancy – A healthier heart, liver, and immune system contribute to a longer, healthier life.

Seeking Support

If you're looking to cut down on alcohol, services like DrinkWise Wales, DAN 24/7 (0808 808 2234), and Cardiff and Vale Drug and Alcohol Service (CAVDAS) offer free support and guidance.

NHS 111 Wales- Living and Feeling Well:Alcohol

 

Alcoholics Anonymous- 0800 9177 650

 

Weight

WEIGHT MANAGEMENT

Why It’s Important to Eat Healthy and Maintain a Healthy Weight

Eating a balanced diet and maintaining a healthy weight are essential for overall well-being, reducing the risk of diseases, and improving quality of life. Here’s why:

1. Prevents Chronic Diseases

Maintaining a healthy weight lowers the risk of:
✔ Heart Disease & Stroke – A healthy diet reduces high blood pressure and cholesterol.
✔ Type 2 Diabetes – Excess weight increases insulin resistance, leading to diabetes.
✔ Cancer – Being overweight is linked to increased risk of certain cancers.
✔ Liver & Kidney Disease – A healthy weight helps prevent fatty liver disease and kidney damage.

2. Supports a Strong Immune System

🥦 Nutrients like vitamins A, C, and D from fruits, vegetables, and whole foods strengthen immunity and help fight infections.

3. Boosts Energy and Mental Health

🍎 A balanced diet fuels your body, improving concentration, mood, and reducing fatigue.
🧠 A healthy weight lowers the risk of anxiety and depression.

4. Improves Digestion and Gut Health

🥗 Eating fibre-rich foods like whole grains, fruits, and vegetables supports digestion and prevents bloating, constipation, and gut disorders.

5. Enhances Mobility and Reduces Joint Pain

🚶‍♂️ Maintaining a healthy weight reduces strain on joints, lowering the risk of arthritis and mobility issues.

6. Promotes Longevity and Quality of Life

💪 A healthy weight helps you stay active and independent as you age, reducing the risk of disability and early death.

How to Maintain a Healthy Weight

✅ Eat a Balanced Diet – Include lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables.
✅ Be Active – Aim for at least 150 minutes of exercise per week.
✅ Stay Hydrated – Drink plenty of water instead of sugary drinks.
✅ Watch Portions – Avoid overeating by being mindful of portion sizes.
✅ Limit Processed Foods – Reduce sugar, salt, and unhealthy fats.

Need Support?
In Wales, the National Exercise Referral Scheme (NERS) and Keeping Me Well offer free resources and programs to help maintain a healthy lifestyle.

Making small, consistent changes to your diet and activity levels can have a huge impact on your health and well-being!