- Don’t skip meals. Eating three meals a day (with healthy snacks in between) is the best way to maintain your energy and a healthy weight. It will also keep your metabolism active. You are more likely to be tempted by unhealthy foods if you miss meals and allow yourself to become over–hungry;
- Get the minerals and vitamins your body needs by eating foods from all of the food groups (grains, fruits, vegetables, dairy proteins and healthy fats). Your bones need calcium to stay strong;
- Eat breakfast. Food is the fuel your brain needs to help you think. If you miss breakfast you may have trouble concentrating throughout the morning;
- Stay hydrated. Drink water regularly even if you are not thirsty. Waiting until you are thirsty to have fluids means you are already partially dehydrated. Always have a bottle of water with you.
- Get enough sleep (at least 8 hours a night);
- Avoid smoking. The dangers of smoking are well documented. As well as contributing to a number of cancers smoking can cause heart attacks and stroke. Tar coats your lungs like soot in a chimney. A 20 a day smoker breathes in up to a full cup (210 grams) of tar in a year. Heart and lung damage in later life are virtually inevitable and one in two lifetime smokers will die from their habit. In younger people three out of four deaths from heart disease are due to smoking;
- Limit alcoholic intake especially during the week. Always remember that drinks poured at home and at parties are more generous than those in pubs and clubs. It takes one hour for your liver to remove one unit of alcohol so If you over indulge during the week the likelihood is that there will still be alcohol in your bloodstream the next day. Only time can remove alcohol from your bloodstream – black coffee, cold showers and fresh air will not sober you up. A hangover will leave you dehydrated, tired, unable to concentrate and possibly unsafe to drive. If possible drink only at the weekends;
- Exercise for at least 30 minutes most days of the week. Remember to walk or cycle to places as often as you can. Passing your driving test should not mean that you forget to use your legs.