Nourish your body this November

The focus for this week is about how you can nourish your body.

There are many ways you can do this, but here are a few you can try to help you feel more energised and refreshed:

Reduce added sugar

Added sugar is everywhere. By reducing the amount of sugar you consume on a daily basis you can avoid sugar crashes, which can cause you to feel sluggish.

Get more information on how to cut down on sugar in your diet.

Eat lots of fruit and vegetables

You should eat at least 5 portions of fruit and veg every day, whether fresh, frozen or tinned.

Fruit and vegetables are a great source of vitamins, minerals and fibre. They are an important part of a healthy, balanced diet. Eating plenty of fruit and veg helps keep us healthy, and may reduce the risk of disease and some cancers.

Move your body

Try and move your body for 30 minutes a day in ways you love. Here’s a couple of examples:


We all spend too much time sitting at our desks. Get up, move around and stretch your legs whenever you can. Stretching keeps our joints and muscles in good condition.

Go for a walk

Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. It can be a social activity with others or time for you to walk alone and think

Getting active not only improves your physical health and fitness but also your mental wellbeing.

Stay hydrated

You should aim to drink 6 to 8 glasses of fluid a day. Water, lower fat milk and sugar-free drinks, including tea and coffee, all count.

Remember not to overdo it when it comes to caffeine. You could try peppermint or herbal teas instead.

Get more sleep

Did you know sleep helps to improve mood, mental health and memory?

Prioritise sleep. Most adults need between 6 and 9 hours of sleep every night.

Go to sleep at regular times – this programmes the brain and internal body clock to get used to a set routine

Make sure you wind down – this is critical in preparing for bed. Why not:

  • take a warm bath
  • write a ‘to do’ list for the next day to clear your mind and organise your thoughts
  • avoid using your phone, tablet or other electronic device at least an hour before you go to bed. The light from the screen may have a negative effect on your sleep

Make your bedroom sleep-friendly – it should be a relaxing environment. Your bedroom ideally needs to be dark, quiet, tidy and kept at a temperature of between 18C and 24C

There are many apps designed to help with sleep. See the NHS Apps Library.

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