Live well

  

生活得好就是健康,健康是身体、精神和社会福祉的一种状态. 健康和幸福相伴而行,因此享受这一刻对巴黎人贵宾厅来说很重要.

 在保持健康的生活方式时,需要考虑以下几个因素:

 

Drink for Wellbeing

试着喝至少一杯是很重要的.每天补充6升水分,以补充呼吸、出汗和排尿时流失的水分. However, it is also worth considering the type of fluids you are drinking. 

把含糖饮料换成水或稀释的果汁. 至少,正如最近一项大学活动所建议的那样,让“每隔一种水”. 你的身体会感谢你的,因为水不含糖,对你的皮肤有很大的好处, body, mind 和 wallet. Cutting down on sugary will also help you cut calories from your diet. 例如,你知道500ml可乐的含糖量相当于9茶匙糖吗?

Try to have some water between each caffeinated drink, swop to herbal teas or change to decaffeinated tea / coffee. 还有糖的含量(一小杯拿铁约120卡路里,一杯白咖啡约18卡路里), high levels of caffeine can lead to difficulty sleeping, irritability, 胃不舒服或心跳加快. 每天超过四杯的茶或咖啡会产生不良影响,更多的细节可以在 “摄入多少咖啡因就是过量?'

一大杯250毫升的葡萄酒, meanwhile, has 250 calories 和 four pints of beer will notch up 680 calories, equivalent to a McDonald's Double Cheeseburger 和 small fries. 减少饮酒也意味着你感觉更好,看起来更好,有更多的钱可以花.  女性每天饮酒不应经常超过2 - 3个单位,男性每天饮酒不应经常超过3 - 4个单位. 一大杯250毫升的葡萄酒是3杯.3单位,一瓶酒是10单位. 一罐4%的窖藏啤酒、啤酒或苹果酒为1.8 units, a pint is 2.3单位. 超过这个限度可能会导致肝损伤、心脏病发作、生育能力下降和某些癌症. 它还会抑制你的呼吸, 这会让你晚上睡得不太安稳,建议你把其他饮料都喝了, 选择单打而不是双打, drink small rather than large glasses of wine 和 halves instead of pints.

永远不要让你的饮料无人看管.

尽量避免酗酒, 哪一种定义是如果你是男性一次喝8个或更多单位的酒, 一个疗程超过六个单元, if you are a woman. It is worth noting that 1 in 5 24 year olds have had sex they later regretted. 也, if you are caught drink driving you risk a fine of up to £5,000, a minimum 12-month driving ban 和 a criminal record.  要想知道你到底喝了多少酒,可以访问国民健康保险制度 Change4生活页面,使用饮料检查器或下载 Drinks Tracker app

更多信息可以在 Impact of Alcohol

巴黎人贵宾会官方网址饮酒的帮助和建议联系学生服务或致电伍斯特郡途径恢复:

Evesham 01386 444 380

基德明斯特01562 823 211

Malvern 01684 578 368

Redditch 01527 406920

伍斯特01905 721020或019050724853

网站

Eat for Wellbeing

均衡饮食会改善你的健康,让你一整天都精力充沛. 平衡是正确饮食的关键.

一天5

同时也要保持每天五个人, fruit 和 vegetables are a good source of vitamins, minerals 和 fibre. 新鲜的, 冻, 罐头, 干的和果汁的水果和蔬菜都算, 就像奶昔或不加糖的一样, non-concentrated果汁.

Visit the 国民健康保险制度 页面 to discover more reasons why you should eat your 5 A Day

Meal Times

Try not to skip breakfast as it will reduce snacking before lunch. Wholemeal cereal, such as Weetabix, 一把水果就够了, 在家准备的午餐营养丰富、美味可口,通常更便宜、更健康. 整体, aim to feel satisfied, not stuffed 和 healthy snacks such as nuts 和 seeds, 切碎的水果或蔬菜蘸酱可以快速补充能量,防止你吃高脂肪或含糖的零食.

Shopping Tips

It is worth considering 'cheaper supermarkets' such as Aldi 和 Lidl. 买水果和蔬菜 in season 能降低成本吗. 例如,草莓和覆盆子在夏季生长,玉米在秋季长棒子. Write a list 和 stick to it to avoid buying unhealthy snacks, or ready meals that are usually high in fat 和 sugar.  Frozen 和 tinned vegetables 和 fruit are healthy 和 can keep the costs down, but avoid fruit in syrups or vegetables in salted water.

Essential items for the student cupboard include pasta, rice 和 noodles, gravy granules, olive oil, salt 和 pepper, dried herbs, baked 豆子, 汤, 豆子, 沙丁鱼, pilchards or tuna, 香蒜沙司, tomato puree, 谷物和长寿奶或豆奶.

Exam Time

在压力下,良好的营养更加重要,重要的是不要让健康的习惯溜走. 以下是一些对你有帮助的想法, 包括保持水分的需要, 还有一顿健康的早餐, 吃蓝莓之类的食物, Goji Berries, fatty fish 和 nuts as they have been found to improve brain functionality. 避免含糖、脂肪和碳水化合物的食物,因为这些会让你感到疲倦和行动迟缓.

如果你担心你的饮食或有任何你认为受饮食影响的状况,那么你可以安排去麦克里兰中心的营养治疗诊所看营养治疗师.

Sleep for Wellbeing

感觉疲劳会影响你的注意力, memory 和 your ability to perform daily activities at work 和 at home. 成年人每晚大约需要7到8小时的睡眠,以确保最佳的身心功能. 

Tips to help you get to sleep include keeping your room cool. 仪式也很重要,因为它们会给你的身体提示,是时候慢下来睡觉了. 听听轻松的音乐,读15分钟舒缓的读物,或者喝一杯不含咖啡因的饮料. Avoid TV in bed or using your laptop or tablet 和 switch off your mobile phone. Otherwise you could be awakened in the night by texts 和 Facebook notification.

有规律的锻炼可以帮助你睡得好,但如果你在上床前四小时内锻炼就不行. 咖啡因和尼古丁具有刺激作用, 所以当你在睡觉前几个小时有它们的时候,你就无法入睡了. 然而,一杯热牛奶确实有效! Finally, wake-up well 和 seek some bright light as it will stimulate your body.

如果你真的睡不着...

做一些无聊的事情直到你感到困倦,喝一杯热牛奶或做一些放松运动. For further advice 和 help on how to sleep well visit our 辅导及精神健康 页面. 

 

Think for Wellbeing

心理健康在很多方面提高了巴黎人贵宾厅的生活质量,包括更好的身体健康, 更快康复, 日常生活中的限制更少, 更高的教育程度, 更大的就业机会和收入, 和更好的关系.

We all get stressed at times; positive stress can help us achieve a goal, but can’t be sustained. 消极的、自我挫败的压力对巴黎人贵宾厅的心理和精神健康有负面影响.

If you do find yourself getting stressed, try to chill out 和 take some ‘me' time. 深呼吸可以让你感觉更平静,和朋友联系也是无价的. Talking about your concerns can help to keep them in check. Exercise, meanwhile, helps to release natural chemicals that make you feel better. 记日记、计划时间、遵守预算能让你有条理.

If you are worrying about your studies try talking to your Academic Tutor, or, 非学术性查询请访问 Firstpoint 他们会指引你找到正确的人, or book an appointment with the counselling 和 Mental Health Service. As a member of staff, 如果你有顾虑,可以试着和你的直属经理谈谈;如果你想获得外部咨询支持,可以联系人力资源部门. 

Happiness

研究表明,快乐是幸福和感觉良好的关键因素. As your happiness increases you become more compassionate, creative, 精力充沛,身心健康.

为什么不告诉一个亲密的朋友/家人,有他们在你的生活中,你是多么的高兴,或者看看谁需要一些支持. 关注生活中的积极面,而不是消极面,记住从长远来看,经历会让你更快乐, 而不是物质产品. Finally, make a conscious effort to smile at people you see. 

Mindfulness

Mindfulness is a way of paying attention to the present moment, 使用冥想等技巧, breathing 和 yoga. Mindfulness exercises help you become more aware of your thoughts, feelings, 身体感觉和周围环境, 这样就不会被它们压垮, 你能够管理它们.

Research has found that Mindfulness can also help with anxiety, depression, sleeping issues, addictive behaviours, working productively 和 in reducing sickness levels. The University provides regular mindfulness sessions for both staff 和 students. For further information please contact the counselling 和 Mental Health Team at cmh@worc.ac.uk     

A quiet place

Sometimes you need a quiet place where it is easier to think. At St Johns Campus there is the small garden beside Woodbury 和 also the labyrinth, 那里提供冥想区. 在城市校园,步行下山,在绿草如茵的河岸休息,俯瞰跑道和河流.

Remember, you are not alone 和 don’t forget to talk to family 和 friends. 如果您需要帮助或建议处理压力或改善您的身心健康,请联系 cmh@worc.ac.uk  students) or wellbeing@worc.ac.uk

或者你也可以联系撒马利亚人 jo@samaritans.org

Mental Health matters....be mindful of yours