Question 1

What is the Eatwell Guide and how do I use it?

Accepted Answer

The Eatwell Guide is a UK government tool that shows the proportions of different food groups needed for a balanced diet. It divides foods into five groups: fruits and vegetables (aim for at least 5 portions a day), starchy carbohydrates (choose wholegrain where possible), proteins (beans, pulses, fish, eggs, meat), dairy or alternatives, and oils/spreads (use small amounts). To use it, aim to fill your plate with roughly one-third fruits and vegetables, one-third starchy carbohydrates, and the remaining third with proteins and dairy, while limiting foods high in fat, salt, and sugar.

Question 2

How much exercise do I really need to stay healthy?

Accepted Answer

The UK Chief Medical Officers recommend that adults aged 19-64 do at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking or cycling, plus strength exercises on two or more days that work all major muscles. Alternatively, 75 minutes of vigorous-intensity activity (like running or swimming) can be done, or a combination of both. Additionally, minimise sedentary time by breaking up long periods of sitting. These guidelines are based on strong evidence for reducing the risk of heart disease, stroke, type 2 diabetes, and some cancers.

Question 3

Can stress really affect my physical health?

Accepted Answer

Yes, chronic stress can have significant physical effects. When you're stressed, your body releases hormones like cortisol and adrenaline, which increase heart rate and blood pressure. Over time, this can lead to hypertension, weakened immune system, digestive issues, and increased risk of anxiety and depression. Stress also influences behaviours like overeating or smoking, which further harm health. Managing stress through relaxation techniques, exercise, and social support is crucial for overall well-being.

Question 4

What are the main risk factors for type 2 diabetes?

Accepted Answer

Type 2 diabetes is strongly linked to lifestyle factors. Key risk factors include being overweight or obese (especially with excess abdominal fat), physical inactivity, an unhealthy diet high in sugar and refined carbohydrates, and smoking. Non-modifiable factors include age (over 40), family history, and ethnicity (people of South Asian, African-Caribbean, or Black African descent are at higher risk). Prevention focuses on maintaining a healthy weight, regular exercise, and a balanced diet low in added sugars.

Question 5

How can I improve my mental health through lifestyle changes?

Accepted Answer

Lifestyle changes can significantly boost mental health. Regular physical activity releases endorphins and reduces symptoms of depression and anxiety. A balanced diet rich in omega-3 fatty acids (from fish), whole grains, and antioxidants supports brain function. Adequate sleep (7-9 hours for adults) is essential for emotional regulation. Social connections and mindfulness practices, such as meditation or deep breathing, help manage stress. Reducing alcohol and caffeine intake can also stabilise mood.

Question 6

What is the difference between moderate and vigorous physical activity?

Accepted Answer

Moderate-intensity activity raises your heart rate and makes you breathe faster, but you can still talk (e.g., brisk walking, dancing, gardening). Vigorous-intensity activity makes you breathe hard and fast, and you cannot say more than a few words without pausing (e.g., running, swimming laps, aerobics). Both types count towards your weekly target, but vigorous activity provides greater health benefits in less time. For example, 1 minute of vigorous activity is roughly equivalent to 2 minutes of moderate activity.

Ascentis Level 2 Award in Healthy Living

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