A plan of your own, for what matters to you.

The ten things it asks about

1. Smoke-freeStaying completely smoke free is one of the most important things you can do for your overall health, as tobacco use remains the leading preventable cause of death and disease worldwide, affecting nearly every organ in your body.
2. Healthy body weightMaintaining a healthy body weight with a BMI in the range of 18.5 to 24.9 if applicable supports optimal function of virtually every system in your body and significantly reduces your risk of chronic disease.
3. Drinks little or no alcoholDrinking little or no alcohol protects your health across multiple dimensions, as alcohol affects nearly every organ system and contributes to a wide range of health problems even at moderate levels of consumption.
4. Low intake of ultra-processed foodsKeeping your intake of ultra-processed foods low and basing your diet on whole and minimally processed foods provides the nutrition your body needs while avoiding substances that may harm your health.
5. Strong social support or regular social contactMaintaining strong social connections and regular contact with friends, family, and community is essential for good health, with research showing that social relationships affect not only mental wellbeing but also physical health and longev
6. Keeps up with health screening testsKeeping up with recommended health screening tests such as blood pressure checks, cholesterol tests, and cancer screenings allows early detection of problems when they are most treatable and can even prevent disease by identifying precancer
7. Physically activeRegular physical activity of at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise per week is one of the most powerful things you can do for your health, benefiting virtually every system in your body.
8. Good sleep qualityGetting good quality sleep of seven to nine hours each night is fundamental to good health, as sleep is when your body repairs tissues, consolidates memories, regulates hormones, and restores the systems depleted during waking hours.
9. No recreational drug useAvoiding recreational drug use protects your physical and mental health, as many substances carry significant risks of harm, dependency, and long-term health consequences that can affect every aspect of your life.
10. Emotionally wellBeing emotionally well with low symptoms of depression and anxiety supports not only your mental health but also your physical health, as psychological wellbeing is deeply connected to bodily health through multiple pathways.

The ten things it asks about

1. Regular walking and aerobic movementRegular walking and other low impact aerobic activities help keep your joints healthy, improve circulation, reduce stiffness, strengthen supporting muscles and improve overall fitness.
2. Strong muscles and supported jointsStrong muscles act like natural shock absorbers for your joints. Regular strengthening exercises improve stability, reduce pain, increase confidence during movement and lower the risk of future injury.
3. Regular movement and posture breaksRemaining in one position for long periods can place unnecessary stress on muscles, tendons and joints.
4. Comfortable work and home ergonomicsSmall improvements to the way you sit, stand and perform everyday tasks can reduce unnecessary stress on your body.
5. Healthy hand and arm useRepetitive gripping, typing, mouse use and other repeated hand or arm movements can overload muscles and tendons.
6. Safe lifting and carryingHeavy lifting, awkward carrying and repeated twisting place additional stress on your back and joints.
7. Balanced activity and pacingDoing too much too quickly or too little for long periods can both delay recovery.
8. Healthy weight for joint healthMaintaining a healthy body weight reduces the forces placed through weight bearing joints such as the knees, hips and feet. Healthy eating together with regular physical activity can improve pain, mobility and long term joint health.
9. Good sleep and recoverySleep gives your muscles, joints and connective tissues time to recover and repair. Poor sleep can increase pain sensitivity, reduce energy and slow recovery.
10. Smoke-free for healthier jointsSmoking and nicotine reduce blood flow, slow tissue healing and negatively affect bones, muscles, tendons and spinal discs.

The ten things it asks about

1. Smoke-freeStaying completely smoke free is the single most important step you can take to reduce your risk of cancer, as tobacco use is responsible for approximately one third of all cancer deaths and causes cancers throughout the body.
2. Healthy body weightMaintaining a healthy body weight with a BMI in the range of 18.5 to 24.9 if applicable significantly reduces your risk of developing many types of cancer, as excess body fat is now recognised as a major preventable cause of cancer.
3. Drinks little or no alcoholDrinking little or no alcohol reduces your cancer risk, as alcohol is a Group 1 carcinogen that causes cancer even at moderate levels of consumption.
4. Physically activeRegular physical activity of at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise per week helps protect against several types of cancer and is an important part of cancer prevention.
5. Low intake of ultra-processed foodsKeeping your intake of ultra-processed foods low supports cancer prevention, as these foods are associated with increased cancer risk and often displace the whole foods that help protect against cancer.
6. Uses sunscreen or sun protection appropriatelyUsing sunscreen and appropriate sun protection reduces your risk of skin cancer, which is one of the most common and most preventable types of cancer.
7. Manages stress effectivelyManaging stress effectively supports your overall health and may play a role in cancer prevention by reducing chronic inflammation and supporting healthy immune function.
8. Participates in regular cancer screeningsParticipating in regular cancer screenings such as mammograms, bowel screening, and cervical screening can detect cancer early when it is most treatable or even prevent cancer by finding and removing precancerous changes.
9. Minimises exposure to carcinogensMinimising your exposure to known carcinogens such as asbestos, radon, and industrial chemicals reduces your risk of developing cancers caused by these environmental and occupational hazards.
10. Vaccination and safe sex to lower infection-related cancer riskGetting vaccinated against cancer-causing infections and practicing safe sex significantly reduces your risk of infection-related cancers, which account for a substantial proportion of cancers worldwide.

The ten things it asks about

1. SmokingStaying completely smoke free is one of the most important steps you can take to protect your brain health and reduce your risk of developing dementia as you age.
2. Healthy Body WeightMaintaining a healthy body weight with a BMI in the range of 18.5 to 24.9 if applicable supports brain health and reduces your risk of developing dementia in later life.
3. Drinks little or no alcoholDrinking little or no alcohol protects your brain health and reduces your risk of developing dementia, as excessive alcohol consumption is directly toxic to brain tissue.
4. Healthy Blood PressureKeeping your blood pressure at a healthy level, generally below 140/90 mmHg or a lower target if recommended by your healthcare provider, is one of the most effective ways to protect your brain and reduce dementia risk.
5. Good Blood Sugar ControlMaintaining good blood sugar control with your HbA1c within target if you have diabetes is important for protecting your brain health and reducing your risk of cognitive decline and dementia.
6. Strong Social Support / Regular Social ContactMaintaining strong social connections and regular contact with friends, family, and community is important for brain health and can help reduce your risk of developing dementia.
7. Physically ActiveRegular physical activity of at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise per week is one of the most powerful ways to protect your brain and reduce your risk of dementia.
8. Emotionally WellMaintaining good emotional wellbeing with low symptoms of depression and anxiety supports brain health and may help reduce your risk of developing dementia.
9. Mentally Stimulating & Meaningful ActivitiesEngaging in mentally stimulating and meaningful activities throughout life helps build cognitive reserve and may reduce your risk of developing dementia or delay its onset.
10. Protects Hearing & VisionProtecting your hearing and vision through regular checks and using aids if needed is important for maintaining brain health and reducing your risk of dementia.

The ten things it asks about

1. Treat highly processed foods as occasional indulgencesTreating highly processed foods as occasional indulgences rather than dietary staples protects your health and makes room for the nutrient-dense whole foods your body needs to thrive.
2. Slow down during meals, chew thoroughly, and notice hunger/fullness cuesSlowing down during meals, chewing thoroughly, and paying attention to your hunger and fullness cues helps you eat the right amount for your body, improves digestion, and increases satisfaction from your food.
3. Eats Omega-3 rich foodsEating omega-3 rich foods such as oily fish or plant sources like flaxseeds, chia seeds, and walnuts supports brain health, reduces inflammation, and benefits your heart and overall wellbeing.
4. Focuses on routine: regular meals, avoids skipping, sustainable balance across the weekFocusing on routine by eating regular meals, avoiding skipping meals, and maintaining sustainable balance across the week supports stable energy, healthy metabolism, and a positive relationship with food.
5. Minimises drinks with added sugars/caloriesMinimising drinks with added sugars and calories including fruit juices, smoothies, and fizzy drinks protects against weight gain, metabolic problems, and dental decay while freeing up your calorie budget for nutritious foods.
6. Aims for a wide range of plant foods to support a diverse gut microbiomeAiming for a wide range of plant foods supports a diverse gut microbiome, which research increasingly shows is fundamental to digestive health, immune function, mental wellbeing, and protection against chronic disease.
7. Chooses foods naturally high in fibreChoosing foods naturally high in fibre such as whole grains, legumes, fruits, and vegetables in their minimally processed forms supports digestive health, stable blood sugar, healthy cholesterol, and long-term disease prevention.
8. Adds naturally fermented foodsAdding naturally fermented foods such as kimchi, kefir, sauerkraut, live yoghurt, and sourdough bread introduces beneficial bacteria to your gut and supports the diverse microbiome that underpins good health.
9. Includes protein-rich foods dailyIncluding protein-rich foods daily supports muscle maintenance and growth, keeps you feeling satisfied between meals, and provides essential amino acids your body cannot make on its own.
10. Includes a variety of colourful fruits and vegetablesIncluding a variety of colourful fruits and vegetables spanning red, orange, green, purple, and white provides a wide range of vitamins, minerals, and protective plant compounds that support health and reduce disease risk.

The ten things it asks about

1. Practices regular balance and stability trainingPracticing regular balance and stability training such as single-leg stands, wobble board exercises, or Tai Chi improves your coordination, reduces injury risk, and enhances your performance in all other forms of exercise.
2. Performs strength/resistance exercises ≥2× per weekPerforming strength and resistance exercises at least twice per week builds and maintains muscle mass, strengthens bones, boosts metabolism, and provides benefits that extend far beyond simply looking stronger.
3. Engages in regular aerobic activityEngaging in regular aerobic activity such as walking, cycling, or swimming for at least 150 minutes per week strengthens your heart and lungs, improves endurance, and provides wide-ranging benefits for both physical and mental health.
4. Includes high-intensity intervals to boost VO₂ maxIncluding high-intensity intervals in your exercise routine boosts your VO2 max, which is the gold-standard measure of cardiovascular fitness and one of the strongest predictors of longevity and healthspan.
5. Maintains a consistent routineMaintaining a consistent exercise routine by working out on set days and times each week builds the habit, ensures steady progress, and makes physical activity a sustainable part of your life rather than something that requires constant mot
6. Prioritises sleep and recoveryPrioritising sleep and recovery by getting seven to nine hours of quality sleep each night, taking rest days, and practicing good sleep hygiene is essential for your body to adapt to exercise and grow stronger.
7. Eats a balanced, protein-rich dietEating a balanced, protein-rich diet provides the energy for your workouts, the building blocks for muscle growth and repair, and the nutrients that support all aspects of your health and fitness.
8. Uses tools to set goals and track progressUsing tools to set goals and track progress such as a training journal, wearable device, or fitness app helps you stay motivated, identify what works, and make informed adjustments to optimise your training.
9. Stays well-hydratedStaying well hydrated especially before, during, and after exercise supports performance, aids recovery, and helps your body function optimally during the demands of physical activity.
10. Schedules rest days to allow muscles to repair and prevent overtrainingScheduling regular rest days allows your muscles to repair, your energy systems to replenish, and your body to adapt to training, preventing overtraining and reducing injury risk.

The ten things it asks about

1. Regular strength/resistance trainingRegular strength and resistance training at least twice per week is one of the most effective ways to prevent falls by maintaining the muscle strength needed for stability, balance, and the ability to recover if you stumble.
2. Practices balance exercisesPracticing balance exercises such as Tai Chi, single-leg stands, and heel-to-toe walking helps train your body's ability to maintain stability and react quickly to prevent falls.
3. Regular eye examinationsHaving regular eye examinations and keeping your vision well corrected is essential for fall prevention, as good vision helps you see hazards, judge distances, and navigate your environment safely.
4. Strong social support or regular social contactMaintaining strong social connections and regular contact with friends, family, and community supports fall prevention by encouraging physical activity, providing practical help, and supporting overall health and wellbeing.
5. Drinks little or no alcoholDrinking little or no alcohol reduces your fall risk by preserving your balance, coordination, reaction time, and judgment, all of which are impaired even by moderate amounts of alcohol.
6. Optimises home environmentOptimising your home environment by removing trip hazards, installing grab rails, and ensuring good lighting is one of the most practical and effective ways to prevent falls where they most commonly occur.
7. Reviews medications regularlyReviewing your medications regularly with your healthcare provider and avoiding unnecessary sedatives helps reduce fall risk, as many medications can cause dizziness, drowsiness, low blood pressure, or impaired balance.
8. Supports bone healthSupporting your bone health through adequate vitamin D, calcium intake, and weight-bearing activity helps prevent fractures if you do fall, reducing the serious consequences that falls can have.
9. Wears supportive, well-fitted footwearWearing supportive, well-fitted footwear and avoiding slippers, loose shoes, and high heels helps prevent falls by providing stability, grip, and proper support for your feet and ankles.
10. Hydrated throughout the dayStaying well hydrated throughout the day helps prevent falls by maintaining healthy blood pressure, supporting muscle function, and preventing the dizziness and confusion that can occur with dehydration.

The ten things it asks about

1. Keeps LDL cholesterol / ApoB as low as clinically appropriate through medication adherence, fibre-rich foods and reduced saturated fatKeeping your LDL cholesterol and apolipoprotein B (apoB) as low as clinically appropriate is one of the most powerful steps you can take to prevent heart disease and stroke, as these particles directly cause plaque buildup in your arteries.
2. Maintains healthy blood pressure through medication adherence, salt reduction, activity, weight management and home BP checks if advisedMaintaining healthy blood pressure through medication adherence, salt reduction, physical activity, weight management, and home monitoring is essential for preventing heart disease and stroke, as elevated blood pressure directly damages art
3. Stays smoke-free and avoids nicotine exposure to protect the artery lining and reduce clotting/inflammation riskStaying completely smoke-free and avoiding all nicotine exposure is one of the most powerful steps you can take to reduce your risk of heart disease and stroke, as smoking damages the artery lining, promotes blood clot formation, and accele
4. Optimises blood sugar and insulin resistance through healthy carbohydrates, weight management, activity and diabetes treatment if neededOptimising blood sugar control and reducing insulin resistance through healthy carbohydrate choices, weight management, physical activity, and diabetes treatment when needed is important for cardiovascular health, as elevated blood sugar an
5. Follows a Mediterranean-style diet rich in vegetables, pulses, wholegrains, nuts, olive oil and fishFollowing a Mediterranean-style diet rich in vegetables, pulses, wholegrains, nuts, olive oil, and fish is one of the most evidence-based dietary approaches for reducing your risk of heart disease and stroke.
6. Moves daily and builds fitness with regular aerobic activity plus strength training where appropriateMoving daily and building fitness through regular aerobic activity plus strength training where appropriate is essential for cardiovascular health, as physical activity reduces heart disease risk through improvements in blood pressure, chol
7. Reduces visceral fat and supports a healthy weight/waist through sustainable nutrition, movement, sleep and alcohol reductionReducing visceral fat and supporting a healthy weight and waist circumference through sustainable nutrition, movement, sleep, and alcohol reduction is crucial for cardiovascular health, as excess visceral fat—the deep abdominal fat surround
8. Keeps alcohol within low-risk limits and avoids binge drinking to support blood pressure, triglycerides, sleep and weightKeeping alcohol within low-risk limits and avoiding binge drinking supports cardiovascular health by helping to control blood pressure, triglycerides, sleep quality, and weight, though recent evidence challenges previous assumptions about c
9. Prioritises restorative sleep and screens for sleep apnoea if snoring, witnessed apnoeas or daytime sleepiness are presentPrioritising restorative sleep of 7-9 hours nightly and screening for sleep apnea if you experience snoring, witnessed breathing pauses, or daytime sleepiness is essential for cardiovascular health, as sleep has been recognized as one of th
10. Manages stress and emotional wellbeing through relaxation, social connection, enjoyable activity and support when neededManaging stress and supporting emotional wellbeing through relaxation techniques, social connection, enjoyable activities, and professional support when needed is increasingly recognized as important for cardiovascular health, as psychologi

The ten things it asks about

1. Strength, balance & regular exerciseMuscle strength and balance are the foundation of independence.
2. Good nutrition & hydrationAdequate protein, calories, vitamins (especially vitamin D and calcium) and fluids prevent muscle loss and weakness.
3. Medication managementTaking many medicines increases the risk of falls, confusion and unwanted interactions.
4. Vision & hearing careGood vision and hearing protect against falls, accidents, social isolation and cognitive decline.
5. Chronic disease controlKeeping blood pressure, blood sugar and cholesterol well controlled prevents the strokes, heart events and kidney damage that can rapidly erode independence.
6. Cognitive & social engagementMental stimulation — reading, puzzles, learning, hobbies — and regular social contact help maintain memory, mood and purpose.
7. Safe home environmentMost falls happen at home, and most are preventable. Good lighting, secure rails, non-slip mats, tidy walkways and well-fitting footwear dramatically reduce injury risk.
8. Sleep qualityPoor sleep increases the risk of falls, low mood and worsening health conditions.
9. Smoking & alcoholIt is never too late to benefit: stopping smoking and keeping alcohol modest lower the risk of stroke, heart disease, falls and cognitive decline even in later life.
10. Stress & mental healthChronic stress, anxiety and low mood undermine physical health, sleep and motivation.

The ten things it asks about

1. Strength, balance & regular exerciseMuscle strength and balance are the foundation of independence. Regular strengthening and balance work — resistance exercises, Tai Chi, or simple sit-to-stands — reduces falls and frailty and keeps everyday tasks manageable.
2. Good nutrition & hydrationAdequate protein, calories, vitamins (especially vitamin D and calcium) and fluids prevent muscle loss and weakness.
3. Medication managementTaking many medicines increases the risk of falls, confusion and unwanted interactions.
4. Vision & hearing careGood vision and hearing protect against falls, accidents, social isolation and cognitive decline.
5. Chronic disease controlKeeping blood pressure, blood sugar and cholesterol well controlled prevents the strokes, heart events and kidney damage that can rapidly erode independence.
6. Cognitive & social engagementMental stimulation — reading, puzzles, learning, hobbies — and regular social contact help maintain memory, mood and purpose.
7. Safe home environmentMost falls happen at home, and most are preventable. Good lighting, secure rails, non-slip mats, tidy walkways and well-fitting footwear dramatically reduce injury risk.
8. Sleep qualityPoor sleep increases the risk of falls, low mood and worsening health conditions.
9. Smoking & alcoholIt is never too late to benefit: stopping smoking and keeping alcohol modest lower their risk of stroke, heart disease, falls and cognitive decline even in later life.
10. Stress & mental healthChronic stress, anxiety and low mood undermine physical health, sleep and motivation.

The ten things it asks about

1. Good sleep qualityGetting good quality sleep of seven to nine hours each night is fundamental to maintaining good mental health, as sleep is when your brain processes emotions, consolidates memories, and restores itself for the day ahead.
2. Practices specific relaxation or mindfulness techniquesPracticing specific relaxation or mindfulness techniques helps maintain good mental health by reducing stress, calming the nervous system, and building your capacity to manage difficult emotions and challenging situations.
3. Drinks little or no alcoholDrinking little or no alcohol supports good mental health, as alcohol is a depressant that can worsen mood, increase anxiety, disrupt sleep, and interfere with your ability to cope with life's challenges.
4. Strong social support or regular social contactMaintaining strong social connections and regular contact with friends, family, and community is essential for good mental health, as humans are inherently social beings who thrive on meaningful relationships and a sense of belonging.
5. Takes breaks from screens and social mediaTaking regular breaks from screens and social media helps protect your mental health by reducing information overload, comparison stress, and the constant stimulation that can leave you feeling drained and anxious.
6. No recreational drug useAvoiding recreational drug use protects your mental health, as many substances can trigger or worsen mental health problems, create dependency, and interfere with your brain's natural ability to regulate mood and emotions.
7. Physically activeRegular physical activity of at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise per week is one of the most effective ways to maintain good mental health and is as beneficial as medication for mild to mo
8. Eats a balanced, whole-food dietEating a balanced, whole-food diet supports good mental health by providing the nutrients your brain needs to function well and by supporting the gut-brain connection that influences mood and emotional wellbeing.
9. Spends regular time in nature or outdoorsSpending regular time in nature or outdoors supports good mental health by reducing stress, improving mood, enhancing cognitive function, and providing a sense of calm and perspective that is difficult to achieve in indoor environments.
10. Maintains meaningful hobbies or interestsMaintaining meaningful hobbies and interests supports good mental health by providing enjoyment, a sense of accomplishment, opportunities for flow and absorption, and a balanced life that extends beyond work and responsibilities.

The ten things it asks about

1. Taking folic acid and vitamin D at the recommended doseFolic acid before and during early pregnancy substantially lowers the risk of neural tube defects, and vitamin D supports both bone health and a healthy pregnancy for the parent carrying it.
2. Supporting a healthy weight range ahead of pregnancyBody weight and fertility are linked in both directions: a higher weight and a lower weight can each make conceiving take longer.
3. Keeping alcohol and caffeine lowAlcohol reduces the chances of conceiving each cycle even at moderate levels, and there's no known safe amount once pregnant, so cutting down (or stopping altogether) while trying is genuinely protective and avoids the difficult question of
4. Staying smoke-free and vape-freeSmoking and vaping reduce fertility in both partners — damaging egg quality, sperm quality and the lining of the womb — and smoking during pregnancy carries well-established, serious risks to the baby's growth and development.
5. Staying physically activeRegular moderate activity supports healthy ovulation, better sperm quality, and a healthy weight, and it also helps manage the stress that often comes with trying to conceive, particularly if it takes longer than hoped.
6. Protecting sperm health and qualityFor couples where a male partner is involved in trying to conceive, sperm health matters just as much as egg health, and unlike egg supply, it responds to lifestyle changes within about three months — a full cycle of sperm production, which
7. Following a nutrient-rich, Mediterranean-style dietA diet built around vegetables, wholegrains, legumes, nuts, olive oil and fish — the Mediterranean pattern — is consistently linked with better fertility outcomes, including higher pregnancy and live birth rates in couples having IVF.
8. Protecting sleep and managing stressPoor sleep and high stress can disrupt the hormones that drive ovulation and sperm production in both partners, and trying to conceive is itself a common source of stress — so this factor genuinely works both ways, each affecting the other.
9. Tracking cycles and understanding the fertile windowUnderstanding your cycle and identifying your fertile window — the five or six days each cycle when conception is possible — is one of the simplest, lowest-cost ways to make the most of each cycle while trying, without needing anything more
10. Completing a pre-pregnancy health, medication and immunity check with your GPA pre-pregnancy check-up lets your GP review any existing health conditions and medicines for pregnancy safety, confirm your immunity to infections like rubella, and pick up anything else worth addressing before you conceive rather than scr

The ten things it asks about

1. Structured prehab exerciseBuilding your fitness and strength in the weeks before surgery - through a mix of aerobic activity and resistance exercise - helps your body cope better with the physical stress of an operation and speeds up how quickly you're back on your
2. Smoke-free for at least 4 weeks before surgeryStopping smoking at least four weeks before a planned operation meaningfully lowers your risk of wound problems, chest infections and other complications, because it gives your body real time to start healing the effects of smoking on your
3. Safely stopping or cutting down alcoholAlcohol affects your immune system, wound healing, blood clotting and how your body responds to anaesthesia.
4. Enough protein to protect your musclesGetting enough protein in the weeks before surgery helps protect your muscle mass, which matters because surgery and the recovery period that follows both place extra demand on your body's protein stores, and starting from a stronger positi
5. Inspiratory muscle trainingTraining the muscles you use to breathe in, using a simple hand-held device for a few minutes a day in the weeks before surgery, has been shown to meaningfully reduce lung complications like pneumonia and collapsed lung tissue after major s
6. Anaemia checked and optimised with your teamAnaemia (a low blood count) is common before surgery and, if not corrected beforehand, is linked to a higher risk of needing a blood transfusion and a higher risk of complications after the operation.
7. Blood sugar in a healthy rangeWell-controlled blood sugar in the weeks before surgery lowers your risk of wound infections, delayed healing and other complications, because high blood sugar impairs wound healing, circulation and immune function.
8. Dental and skin preparationSorting out any dental problems and following any skin preparation instructions, like an antiseptic wash, before surgery reduces your risk of infection, because bacteria from an infected tooth or unprepared skin can travel to the surgical s
9. Mobility and planning for recoveryThinking ahead about how you'll manage at home after surgery - help with daily tasks, walking aids if needed, transport to follow-up appointments - means you can focus on recovering rather than firefighting practical problems once you're ho
10. Managing anxiety and prioritising sleepFeeling anxious before an operation is common and understandable, but ongoing high anxiety and poor sleep in the run-up to surgery can affect your recovery, so it's worth actively addressing.

The ten things it asks about

1. Regular sleep routineMaintaining a regular sleep routine with consistent sleep and wake times, even on weekends, is one of the most powerful ways to improve your sleep quality and overall health.
2. Emotionally wellBeing emotionally well with low symptoms of depression and anxiety supports good sleep, as mental health and sleep are deeply interconnected, each influencing the other in ways that can create either positive or negative cycles.
3. Avoids caffeine in the afternoon and eveningAvoiding caffeine in the afternoon and evening protects your sleep by preventing this powerful stimulant from interfering with your ability to fall asleep and reducing the depth and restorative quality of your sleep.
4. Limits screen time before bedLimiting screen time before bed protects your sleep by reducing exposure to stimulating content and blue light that can delay your body's natural preparation for sleep.
5. Avoids alcohol close to bedtimeAvoiding alcohol close to bedtime improves your sleep quality, as despite alcohol's sedative effects that may help you fall asleep initially, it significantly disrupts the second half of your night and reduces overall sleep quality.
6. Keeps the bedroom cool, dark, and quietKeeping your bedroom cool, dark, and quiet creates the optimal environment for sleep by supporting your body's natural temperature drop and minimising disruptions that can fragment your rest.
7. Avoids heavy meals within 2–3 hours of bedtimeAvoiding heavy meals within two to three hours of bedtime supports better sleep by preventing digestive discomfort, acid reflux, and the metabolic activation that can interfere with falling and staying asleep.
8. Gets morning daylight exposure dailyGetting morning daylight exposure daily helps regulate your circadian rhythm, making it easier to feel alert during the day and sleepy at the appropriate time in the evening.
9. Engages in regular physical activityEngaging in regular physical activity improves sleep quality, helps you fall asleep faster, and increases the amount of deep restorative sleep you get, though timing your exercise appropriately maximises these benefits.
10. Avoids mental stimulation and uses relaxation techniques before bedAvoiding mental stimulation and using relaxation techniques before bed such as deep breathing and mindfulness helps transition your mind and body from the alertness of daytime to the calm state needed for sleep.

The ten things it asks about

1. Setting a quit date and preparing properlyPeople who set a specific quit date and prepare for it in the weeks before, telling people, clearing cigarettes and vapes from the house, planning for known trigger situations, are significantly more likely to succeed than those who try to
2. Managing triggers and cravings with a coping planCravings are intense but genuinely short-lived, typically peaking and passing within three to five minutes, which makes having a simple, ready response, a delay tactic, a drink of water, a short walk, a few deep breaths, enough to get throu
3. Taking stop-smoking medication as prescribedNicotine replacement therapy (patches, gum, lozenges, sprays) and prescription stop-smoking medicines work by easing withdrawal and cravings, but only if used correctly and consistently; underdosing or stopping early is one of the most comm
4. Combining behavioural support with medicationUsing stop-smoking medication or vaping alongside behavioural support, whether that's a stop-smoking service, a telephone quitline, an app, or regular check-ins like this one, gives you meaningfully better odds than using either approach al
5. Using vaping as a step down, where appropriate for your regionFor adult smokers who've struggled to quit with other methods, switching completely to vaping is a legitimate, less harmful step down; vaping exposes you to far fewer harmful chemicals than smoking.
6. Managing weight gain concerns with a simple planSome weight gain is common after quitting smoking; nicotine mildly raises metabolic rate and suppresses appetite, and many people also use food to manage the same triggers and oral habits that smoking used to fill.
7. Recognising alcohol as a relapse triggerAlcohol and smoking are strongly linked habits for many people; a drink lowers inhibitions and is one of the most commonly reported triggers for relapse, even after weeks or months of being smoke-free.
8. Drawing on social supportQuitting is measurably easier with support; telling friends, family or colleagues so they can encourage you and avoid tempting you, connecting with others who are also quitting, or using a quitline or support service all improve your odds.
9. Treating a lapse as a stumble, not a failureMost people who eventually quit for good have at least one lapse along the way; having a cigarette or vape after a period of being smoke-free doesn't undo your progress or mean the attempt has failed, and treating it as a full relapse is fa
10. Knowing the rapid health gains timelineThe health benefits of quitting start remarkably fast: within 20 minutes your heart rate begins to settle, within a day carbon monoxide has cleared from your blood, within weeks your circulation and lung function start improving, and within

The ten things it asks about

1. Keeping your blood pressure in a healthy rangeHigh blood pressure is the single most important modifiable risk factor for stroke — in the landmark INTERSTROKE study of nearly 27,000 people across 32 countries it accounted for almost half of all stroke risk worldwide.
2. Staying physically activeRegular physical activity was the second-largest protective factor in INTERSTROKE, linked to roughly a third of stroke risk.
3. Keeping your cholesterol in a healthy rangeThe balance of blood fats (the ApoB to ApoA1 ratio, closely related to LDL cholesterol) accounted for roughly a quarter of stroke risk in INTERSTROKE.
4. Eating a stroke-protective dietDiet quality accounted for about a quarter of stroke risk in INTERSTROKE, and the major trials point the same way: a Mediterranean diet (the PREDIMED trial) and swapping ordinary salt for a potassium-enriched substitute (the SSaSS trial) bo
5. Keeping a healthy weight and waistIn INTERSTROKE, carrying weight around the middle (measured as waist-to-hip ratio) explained nearly a fifth of stroke risk — a better predictor than BMI alone.
6. Managing stress and low moodPsychosocial factors — persistent stress and depression — accounted for around a sixth of stroke risk in INTERSTROKE, a contribution comparable to smoking.
7. Staying smoke-freeCurrent smoking accounted for roughly one in eight strokes in INTERSTROKE, and heavy smoking around doubles the risk of clot-type stroke.
8. Looking after your heart rhythm and heart healthCardiac causes — chiefly atrial fibrillation, an irregular heart rhythm — accounted for about 9% of stroke risk in INTERSTROKE, and AF-related strokes tend to be the most severe.
9. Keeping alcohol lowHigh intake and heavy episodic drinking both increased stroke risk in INTERSTROKE, particularly the bleed type, while low intake avoided that excess entirely.
10. Keeping your blood sugar healthyDiabetes accounted for around 4% of stroke risk in INTERSTROKE, and undiagnosed pre-diabetes quietly adds risk years earlier. High blood sugar damages the small and large vessels that supply the brain.

The ten things it asks about

1. Base meals on whole plant foods and keep ultra-processed “vegan” products occasionalBasing your meals on whole plant foods while keeping ultra-processed vegan products as occasional treats rather than dietary staples ensures you get the full health benefits of plant-based eating while avoiding the pitfalls of highly proces
2. Hit protein deliberately at every mealHitting your protein target deliberately at every meal, aiming for approximately 1.0 to 1.1 grams per kilogram of body weight daily, ensures you meet your needs for this essential nutrient that requires more attention on a vegan diet.
3. Ensures adequate vitamin B12 intakeEnsuring adequate vitamin B12 intake through supplementation or reliable fortified foods is absolutely essential on a vegan diet, as this vitamin is not available from plant foods and deficiency causes serious, potentially irreversible neur
4. Includes omega-3 fats dailyIncluding omega-3 fats daily from ALA sources while considering an algae-based DHA and EPA supplement supports brain health, heart health, and reduces inflammation, addressing a nutrient that requires special attention on a vegan diet.
5. Meets calcium needs dailyMeeting your calcium needs daily through fortified plant milks and yoghurts, calcium-set tofu, and low-oxalate greens protects your bone health, which requires deliberate attention on a vegan diet where dairy, a major calcium source in many
6. Maintains vitamin D sufficiencyMaintaining vitamin D sufficiency through sensible sun exposure and supplementation during autumn and winter or year-round if needed supports bone health, immune function, and overall wellbeing, addressing a nutrient that is challenging to
7. Optimises iron intake and absorptionOptimising iron intake and absorption by eating iron-rich foods alongside vitamin C while avoiding tea and coffee near meals if needed helps prevent iron deficiency, which can be more common on vegan diets due to the lower bioavailability o
8. Ensures iodine sufficiencyEnsuring iodine sufficiency through iodised salt or another reliable iodine source protects your thyroid function, which depends on this essential mineral that can be lacking in vegan diets that exclude seafood and dairy.
9. Supports zinc intake and bioavailabilitySupporting zinc intake and bioavailability by eating zinc-rich foods like legumes, whole grains, nuts, and seeds while using preparation methods that enhance absorption helps meet your needs for this mineral that is less bioavailable from p
10. Includes regular resistance training and daily movementIncluding regular resistance training two to three times weekly alongside daily movement like walking supports muscle mass, bone density, and metabolic health, which is particularly important on a vegan diet where optimising protein utilisa

The ten things it asks about

1. Avoid Ultra-Processed FoodsAvoiding ultra-processed foods that are high in sugar and unhealthy fats is one of the most effective strategies for weight loss, as these foods are specifically designed to be easy to overconsume and provide excess calories with minimal nu
2. Eat Whole FoodsEating whole foods including fruits, vegetables, and whole grains supports weight loss by providing nutrients that keep you satisfied, fibre that fills you up, and fewer calories per bite compared to processed alternatives.
3. Limit Sugary BeveragesLimiting sugary beverages to less than one serving weekly eliminates a major source of excess calories that contribute to weight gain without providing any lasting satisfaction or nutritional benefit.
4. Chew Thoroughly & Eat SlowlyChewing your food thoroughly and eating slowly enhances satiety, helps you recognise when you are comfortably full, and naturally reduces the amount you eat without requiring conscious restriction or calorie counting.
5. Aim for at Least 150 Minutes of Moderate Exercise WeeklyAiming for at least 150 minutes of moderate exercise weekly supports weight loss by burning calories, building metabolism-boosting muscle, and creating the calorie deficit needed to lose body fat while preserving lean tissue.
6. Practice Meal PlanningPracticing meal planning helps you avoid impulsive eating, ensures you have healthy options readily available, and removes the daily decision fatigue that often leads to poor food choices when you are tired or hungry.
7. Prioritise High-Protein SnacksPrioritising high-protein snacks helps control hunger between meals, preserves muscle mass during weight loss, and prevents the energy crashes and cravings that can derail your efforts.
8. Sleep 7–9 Hours NightlySleeping seven to nine hours nightly with a regular sleep schedule supports weight loss by regulating the hormones that control hunger and fullness, reducing cravings, and providing the energy needed for physical activity and healthy food c
9. Manage Stress & Emotional EatingManaging stress and emotional eating by using non-food coping strategies addresses one of the most common reasons people struggle with weight loss, as stress and emotions often drive eating that has nothing to do with physical hunger.
10. Limit or Avoid AlcoholLimiting or avoiding alcohol reduces excess calories, removes a substance that impairs judgment around food choices, and supports the metabolic processes needed for effective weight loss.

The ten things it asks about

1. Building peak bone mass while there's still timeAround 90% of your peak bone mass is built by about age 20, with the final increments added through your twenties, so this is the window where it is easiest to build.
2. Training strength as a foundation for later lifeMuscle mass and strength built now become the baseline you're working from decades later, because without ongoing resistance training, muscle mass naturally starts to decline from around your thirties onwards.
3. Building cardiorespiratory fitness for the long runHow fit your heart and lungs are, your cardiorespiratory fitness, is one of the strongest predictors of how long you'll live in study after study, often outperforming more commonly discussed factors like blood pressure or cholesterol.
4. Keeping a regular sleep rhythmA consistent sleep and wake time does more for how you feel and function than almost any other single habit, because your body runs on a roughly 24-hour internal clock that works best with predictable timing; irregular sleep confuses it eve
5. Building real cooking skills and solid nutrition patternsThe eating patterns and cooking skills you build now tend to stick for decades, which makes this an unusually good time to build genuinely useful habits rather than relying on takeaways, ultra-processed convenience food or skipping meals un
6. Keeping alcohol and other drug use low-riskHow you relate to alcohol and other drugs in your twenties often sets a pattern that's much harder to shift later, so this is a good time to build low-risk habits rather than assume you'll sort it out eventually.
7. Staying smoke-free, vape-free and nicotine-pouch-freeSmoking, vaping and nicotine pouches are all ways nicotine can take hold in your twenties, and it's a genuinely easier habit to never start than to quit later; nicotine is highly addictive at any age, and the earlier and longer someone uses
8. Noticing mental health and knowing how to get supportAround three in five mental health conditions that occur across a lifetime have already started by age 25, which makes this decade the most important window for noticing early signs and knowing how to get support, not a time when mental hea
9. Staying connected, not isolatedLoneliness and social isolation are linked to early death about as strongly as well-known physical risk factors, and this age group, despite being the most digitally connected in history, reports some of the highest rates of loneliness of a
10. Protecting skin now to avoid the biggest regret laterSkin cancer, including melanoma, is one of the most common cancers diagnosed in young adults, and it's also one of the most preventable; most damage comes from UV exposure, including sunburn, accumulated over years, often starting in your t