The plan library

Every plan, and the ten things it looks at.

Open any of the 57 plans to see the ten modifiable factors that matter for it, and why each earns its place. It is the same library clinicians use inside the platform. To see the plans on a hologram of the body, open Discover.

38 plans

Long-term conditions

Plans for a long-term condition wait for a clinician’s sign-off before the patient sees them.

ADHD
  1. Take regular breaks and break tasks into smaller stepsTaking regular breaks and breaking tasks into smaller steps helps manage ADHD symptoms by working with your brain's need for novelty and preventing the overwhelm that can lead to avoidance and procrastination.
  2. Limit alcohol, tobacco, and recreational drug useLimiting alcohol, tobacco, and recreational drug use supports ADHD management by protecting brain function, avoiding substances that worsen attention and impulse control, and reducing the risk of dependency that people with ADHD face at hig
  3. Minimise distractions in your environmentMinimising distractions in your environment helps you focus and complete tasks by reducing the external stimuli that pull your attention away from what you are trying to accomplish.
  4. Use organisational tools and planners consistentlyUsing organisational tools and planners consistently helps compensate for the working memory and planning challenges common in ADHD, providing an external system to track tasks, appointments, and responsibilities that your brain might other
  5. Maintain a consistent daily routineMaintaining a consistent daily routine provides structure that supports ADHD management by reducing the number of decisions you need to make, creating automatic habits, and helping regulate the body clock that affects attention and energy.
  6. Increase omega-3 fatty acid intake (e.g. oily fish or fish oil)Increasing your intake of omega-3 fatty acids through oily fish or fish oil supplements may support brain function and help manage some ADHD symptoms, as these essential fats play important roles in brain structure and neurotransmitter func
  7. Eat regular, balanced meals for steady nutritionEating regular, balanced meals provides steady nutrition that supports stable energy, mood, and attention throughout the day, helping to manage ADHD symptoms that can worsen with blood sugar fluctuations and nutritional deficiencies.
  8. Practise mindfulness meditation regularlyPractising mindfulness meditation regularly can help manage ADHD symptoms by training attention, improving emotional regulation, and increasing awareness of when your mind has wandered so you can redirect it more quickly.
  9. Engage in regular exercise on most daysEngaging in regular exercise on most days is one of the most effective non-medication strategies for managing ADHD, as physical activity immediately boosts the neurotransmitters that are deficient in ADHD and produces lasting improvements i
  10. Get 7–9 hours of sleep per nightGetting seven to nine hours of sleep per night is crucial for managing ADHD, as sleep deprivation worsens every aspect of the condition including attention, impulse control, emotional regulation, and executive function.
Alcohol Reduction
  1. Taking regular drink-free days each weekBefore setting a drink-free-day target, please check the dependence questions in the last factor of this plan: if any of them apply to you, plan your reduction with your GP first rather than stopping on your own.
  2. Tracking units and staying within low-risk guidelinesMost people underestimate how much they drink, because home measures are larger than standard units and it's easy to lose count across an evening.
  3. Noticing triggers and breaking the habit loopDrinking often becomes automatic, a reaction to a certain time of day, a feeling, a place or a routine, rather than a conscious choice each time.
  4. Choosing low or no-alcohol alternativesLow and no-alcohol beer, wine and spirits have improved hugely and now offer a genuine substitute that keeps the ritual and the taste without the alcohol, or with much less of it, which makes cutting back feel like less of a loss.
  5. Letting better sleep be an early rewardAlcohol might help you fall asleep faster, but it fragments sleep later in the night, cuts down on the deep and REM sleep that leaves you feeling properly rested, and is a common reason for waking at 3 or 4am.
  6. Having refusal strategies ready for social situationsSocial situations are one of the hardest places to cut back, because rounds, toasts and 'just one more' pressure can make a no feel awkward even when you want to say it.
  7. Breaking the alcohol-anxiety cycleAlcohol can feel like it eases anxiety or low mood in the moment, but it's a short-term trade: as it wears off, it commonly produces rebound anxiety, and regular drinking is linked with worse anxiety and depression over time, not better.
  8. Protecting blood pressure and liver by limiting heavy episodesEven moderate regular drinking raises blood pressure, and the relationship is dose-dependent, the more you drink, the higher it climbs, while heavy episodes place a sharper strain on both blood pressure and the liver than the same total spr
  9. Managing weight and calories by moderating drink strength and sizeAlcohol provides calories with no nutritional value, and it's easy to underestimate how much these add up, particularly with strong beers, large wine pours or sugary mixers, and the loosened inhibitions that often come with drinking, which
  10. Knowing when and how to seek helpMost people can safely cut down gradually, but a small number of people who drink heavily and regularly have become physically dependent on alcohol, and for them, stopping suddenly can be dangerous, including a risk of seizures.
Andropause
  1. Engage in regular exercise (especially resistance training)Engaging in regular exercise with an emphasis on resistance training is one of the most effective strategies for managing andropause symptoms and naturally supporting healthy testosterone levels as you age.
  2. Maintain a healthy body weight (avoid excess body fat)Maintaining a healthy body weight and avoiding excess body fat is crucial during andropause, as excess weight, particularly abdominal fat, actively suppresses testosterone production and worsens the symptoms associated with declining hormon
  3. Get 7–9 hours of quality sleep every nightGetting seven to nine hours of quality sleep every night is essential for maintaining healthy testosterone levels and managing andropause symptoms, as the majority of daily testosterone release occurs during sleep.
  4. Eat a balanced, nutrient-rich diet (whole foods, lean protein, healthy fats)Eating a balanced, nutrient-rich diet based on whole foods, lean protein, and healthy fats provides the building blocks your body needs for hormone production and supports overall health during andropause.
  5. Manage chronic stress (use relaxation techniques)Managing chronic stress through relaxation techniques and lifestyle modifications protects testosterone levels and supports wellbeing during andropause, as prolonged stress directly suppresses hormone production.
  6. Limit alcohol (avoid heavy drinking)Limiting alcohol intake and avoiding heavy drinking supports testosterone levels and overall health during andropause, as alcohol has direct negative effects on hormone production and compounds many age-related health risks.
  7. Stay tobacco-free (avoid smoking)Staying tobacco-free and avoiding smoking protects your cardiovascular system, supports healthy testosterone levels, and prevents the acceleration of age-related decline that tobacco causes.
  8. Ensure adequate vitamin D levels (sunlight or supplementation)Ensuring adequate vitamin D levels through sensible sun exposure or supplementation supports testosterone production, bone health, muscle function, and immune health during andropause.
  9. Minimise exposure to endocrine-disrupting chemicalsMinimising exposure to endocrine-disrupting chemicals protects your hormonal system from external substances that can interfere with testosterone production and action, contributing to hormonal imbalance during andropause.
  10. Avoid anabolic steroid misuse or unnecessary androgensAvoiding anabolic steroid misuse and unnecessary androgen use protects your long-term hormonal health, as external testosterone suppresses your body's natural production and can cause lasting damage to your endocrine system.
Angina
  1. Smoke-freeStaying smoke free is one of the most powerful steps you can take to protect your heart and reduce angina symptoms.
  2. Healthy body weight (BMI 18.5–24.9 if applicable)Maintaining a healthy body weight can significantly improve your angina symptoms and overall heart health.
  3. Drinks Little or No AlcoholUnderstanding how alcohol affects your heart is important for managing angina and reducing cardiovascular risk.
  4. Healthy blood pressure (e.g. less than 140/90 mmHg)Keeping your blood pressure in a healthy range is essential for managing angina and protecting your heart from further damage.
  5. Healthy cholesterol profile (e.g. LDL less than 3.0 mmol/L)Managing your cholesterol levels is a cornerstone of reducing your risk of future heart problems and may help stabilize angina symptoms.
  6. Lives in a Smoke-free EnvironmentAvoiding exposure to secondhand smoke is just as important as not smoking yourself when it comes to protecting your heart and managing angina.
  7. Physically active (≥150 min moderate or ≥75 min vigorous activity/week)Regular physical activity is one of the most effective ways to improve angina symptoms, strengthen your heart, and reduce your risk of future cardiovascular events.
  8. High fruit and vegetable intake (≥5 servings/day)Eating plenty of fruits and vegetables every day is a simple yet powerful way to support your heart health and reduce cardiovascular risk.
  9. Manages stress effectivelyManaging stress effectively can help reduce angina symptoms and improve your overall cardiovascular health and quality of life.
  10. Balanced fat intake (low saturated and trans fats)Choosing healthy fats in your diet can protect your heart and reduce your risk of cardiovascular events.
Anxiety
  1. Good sleep quality (7–9 hours/night for most adults)Getting quality sleep of seven to nine hours each night is one of the most important factors in managing anxiety, as poor sleep and anxiety create a cycle where each makes the other worse.
  2. Regular sleep routine (consistent sleep/wake times)Maintaining a regular sleep routine with consistent sleep and wake times helps regulate your body clock and can significantly reduce anxiety symptoms.
  3. Drinks little or no alcoholBeing mindful of your alcohol use is important for managing anxiety, even though it might seem like alcohol helps you relax in the moment.
  4. Strong social support or regular social contactBuilding and maintaining strong social support through regular contact with friends, family, or other trusted people is vital for managing anxiety and supporting your overall mental health.
  5. Actively engaged in community or group activitiesActively engaging in community or group activities can provide a sense of belonging and purpose that helps reduce anxiety and improve your overall wellbeing.
  6. Engages with recommended psychological therapies or supportEngaging with recommended psychological therapies or mental health support is one of the most effective ways to manage anxiety and develop long-term skills for coping with worry and stress.
  7. Physically active (≥150 min moderate or ≥75 min vigorous activity/week)Regular physical activity of at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise per week is a powerful tool for reducing anxiety symptoms and improving your overall mental health.
  8. No recreational drug useAvoiding recreational drug use is important for managing anxiety and protecting your mental health.
  9. Manages stress effectivelyManaging stress effectively through healthy coping strategies is essential for reducing anxiety and building resilience in your daily life.
  10. Practices specific relaxation or mindfulness techniquesPracticing specific relaxation or mindfulness techniques regularly can significantly reduce anxiety symptoms and help you feel more grounded and present in your daily life.
Asthma
  1. Smoke-freeStaying smoke free is absolutely essential for managing asthma and preventing symptoms from getting worse.
  2. Lives in a Smoke-free EnvironmentLiving in a smoke free environment is essential for protecting your airways and maintaining good asthma control, even if you do not smoke yourself.
  3. Drinks little or no alcoholBeing mindful of your alcohol intake can help improve your asthma control and reduce the frequency of symptoms.
  4. Avoids frequent NSAID usage (e.g. ibuprofen, naproxen)Being aware of how certain pain relievers affect your asthma is important because frequent use of nonsteroidal anti-inflammatory drugs like ibuprofen and naproxen can trigger symptoms in some people.
  5. Minimises airborne allergen exposureIdentifying and avoiding your personal asthma triggers is a key strategy for preventing symptoms and reducing the need for rescue medication.
  6. Low exposure to air pollutionBeing aware of air quality and taking steps to protect yourself from pollution and poor air can help prevent asthma symptoms and attacks.
  7. Physically active (≥150 min moderate or ≥75 min vigorous activity/week)Regular physical activity is important for overall health and can actually improve asthma control when done safely and with proper management.
  8. Low exposure to occupational or environmental toxinsMinimizing your exposure to occupational and environmental toxins is an important strategy for protecting your airways and maintaining good asthma control.
  9. Good inhaler techniqueUsing your inhaler with proper technique is just as important as taking your medication regularly, because even the best asthma medicine will not work well if it does not reach your lungs correctly.
  10. Keeps up to date with annual vaccines (e.g. flu vaccine)Staying up to date with recommended vaccinations is an important way to protect yourself from respiratory infections that can trigger severe asthma attacks.
Atrial Fibrillation
  1. Losing 10%+ body weight if carrying excess weightIf you're carrying excess weight, losing 10% or more is one of the most powerful things you can do for your heart rhythm.
  2. Cutting alcohol right down, safelyAlcohol is one of the most direct triggers of AF - even moderate drinking can bring on an episode in people prone to it. If you drink heavily most days, do not stop suddenly on your own.
  3. Keeping blood pressure well controlledHigh blood pressure is one of the biggest drivers of AF worldwide - it makes the heart work harder and, over time, enlarges and stiffens the upper chambers where AF starts.
  4. Checking for and treating sleep apnoeaObstructive sleep apnoea - where breathing repeatedly stops and starts during sleep - is very common in people with AF and is often missed.
  5. Moving daily with moderate, not extreme, exerciseRegular moderate activity - like brisk walking, swimming or cycling - strengthens your heart and helps control weight, blood pressure and blood sugar, all of which lower AF risk.
  6. Taking heart-rhythm and blood-thinning medicines exactly as prescribedIf your clinician has prescribed medicines to control your heart rate or rhythm, or an anticoagulant to reduce stroke risk, taking them exactly as directed - every dose, at the right time - is one of the most protective things you can do.
  7. Staying smoke-freeSmoking damages blood vessels, raises blood pressure and increases inflammation throughout the body, including in the heart's electrical tissue, making AF more likely and harder to control.
  8. Keeping blood sugar in a healthy rangeDiabetes and higher blood sugar levels are linked to a higher risk of developing AF and of it becoming persistent, likely through the extra strain raised glucose places on the heart's structure and nerves.
  9. Managing stress and protecting emotional wellbeingStress, anxiety and poor emotional wellbeing can trigger AF episodes directly, through surges in stress hormones and nervous-system activity that affect the heart's rhythm, and indirectly, by making it harder to stick with healthy habits.
  10. Tracking pulse and symptoms, and knowing when to actGetting to know your own pulse and typical AF symptoms helps you notice patterns - like triggers such as alcohol, poor sleep or illness - and gives you useful information to share with your clinician.
Back Pain
  1. Staying active despite your backLow activity and avoiding normal movement are consistently linked to back pain becoming persistent, and staying active is the strongest-evidenced thing you can do — WHO guidance for low back pain is to remain as active as possible.
  2. Feeling confident to moveFear of movement — worrying that bending, lifting or exercise will damage your back — is one of the best-supported predictors of pain persisting, stronger than most physical findings.
  3. Looking after your mental wellbeingLow mood and psychological distress repeatedly predict back pain becoming long-term — an association seen across more than 15,000 people in recent pooled research.
  4. Sleeping well and recoveringPoor sleep is associated with greater future pain and a lower chance of an episode settling.
  5. Keeping a healthy weightHigher body weight is repeatedly associated with back pain starting and with progression to chronic pain, through both extra load on the spine and low-grade inflammation.
  6. Staying smoke-freeSmoking is linked to both developing back pain and it becoming chronic — nicotine impairs the blood supply that spinal discs rely on and slows tissue recovery, and WHO names smoking among the modifiable risk factors for low back pain.
  7. Managing heavy lifting and work demandsFrequent heavy lifting and carrying, repeated awkward loading and combined physical exposures are associated with chronic back pain — pooled studies suggest around 1.7 times the odds for regular heavy lifting and roughly double for combined
  8. Pacing your activitySudden spikes in activity — a heavy unfamiliar task, a burst of DIY or sport after a quiet spell, pushing on while fatigued — are common triggers for a flare.
  9. Managing work stress and supportHigh job demands, low support from colleagues and dissatisfaction at work are associated with back pain starting and persisting. Stress tightens muscles, worsens sleep and lowers the threshold at which pain intrudes.
  10. Building confidence to manage your painPeople who believe they can stay active and handle their pain — high pain self-efficacy — recover better, while feeling helpless against pain predicts poorer outcomes.
Bone Health & Osteoporosis
  1. Doing progressive resistance and impact-loading exerciseBone responds to load — the right kind of resistance training and impact exercise genuinely stimulates bone-building cells to lay down new bone, and landmark research (the LIFTMOR trial) has shown this works even in people with osteopenia o
  2. Practising balance training to prevent fallsMost fractures happen because of a fall, not because bone simply breaks on its own during everyday activity — so training balance is just as important to fracture prevention as training bone strength itself, and the two work best together.
  3. Getting enough calcium and vitamin DCalcium is the raw material bones are built from, and vitamin D is what lets your body actually absorb it from your gut — so the two work as a team, and getting plenty of one without the other leaves real benefit on the table.
  4. Eating enough protein for bone and muscle strengthProtein makes up about a third of bone's structure by volume, forming the framework that calcium binds to, and it's essential for the muscle that supports and protects your skeleton — yet many older adults eat noticeably less protein than t
  5. Staying smoke-free for stronger bonesSmoking directly reduces bone density and meaningfully raises the lifetime risk of hip fracture, by interfering with the cells that build new bone, reducing blood supply to bone tissue, and lowering how much calcium your body actually absor
  6. Keeping alcohol within low-risk limitsRegular heavy drinking directly suppresses bone-building activity and interferes with calcium and vitamin D metabolism, while separately affecting balance and coordination, which increases fall risk — a genuine double hit for bone health th
  7. Maintaining an adequately nourished body weightBeing significantly underweight is one of the clearest, most well-established risk factors for osteoporosis and fracture, used directly in standard fracture-risk calculators, because lower body weight generally means lower bone mass, less o
  8. Taking bone-protection medication as prescribedIf your GP or specialist has prescribed medication to protect your bones, taking it consistently and correctly as directed is one of the most effective single things you can do — for people who need it, often more effective than diet or exe
  9. Reducing home hazards that could cause a fallA large share of fractures happen from falls at home, over everyday hazards like loose rugs, poor lighting, trailing cables or slippery bathroom floors, rather than during exercise or activities that feel inherently risky.
  10. Moving and lifting in spine-safe, posture-aware waysFor bones that are already fragile, certain everyday movements — especially bending and twisting the spine forward under load, like touching your toes while holding something heavy, or rounding your back to lift shopping — carry a meaningfu
COPD
  1. Smoke-freeStaying completely smoke free is the single most important thing you can do to slow the progression of COPD and protect your remaining lung function.
  2. Lives in a Smoke-free EnvironmentLiving in a smoke free environment is essential for protecting your lungs from further damage, even if you do not smoke yourself.
  3. Drinks little or no alcoholBeing mindful of your alcohol intake is important for managing COPD and maintaining your overall respiratory health.
  4. Healthy blood pressure (e.g. less than 140/90 mmHg)Keeping your blood pressure at a healthy level, generally below 140/90 mmHg or a lower target if recommended by your healthcare provider, is important for your overall health when living with COPD.
  5. Keeps up with health screening tests (e.g. BP, cholesterol, cancer screening)Keeping up with recommended health screening tests such as blood pressure checks, cholesterol monitoring, and age-appropriate cancer screenings is particularly important when you have COPD.
  6. Low exposure to air pollutionMinimizing your exposure to air pollution is important for protecting your lungs and reducing COPD symptoms and flare-ups.
  7. Physically active (≥150 min moderate or ≥75 min vigorous activity/week)Regular physical activity of at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise per week can significantly improve your quality of life and ability to manage COPD.
  8. Low exposure to occupational or environmental toxinsMinimizing your exposure to occupational and environmental toxins is important for protecting your airways and preventing further lung damage when you have COPD.
  9. Good inhaler techniqueUsing your inhalers with correct technique is essential for getting the full benefit of your COPD medications and maintaining the best possible symptom control.
  10. Keeps up to date with annual vaccines (e.g. flu vaccine)Staying up to date with annual vaccinations, particularly the flu vaccine, is an important way to protect yourself from respiratory infections that can cause serious COPD exacerbations.
Cancer Survivorship
  1. Regular activity, including strength training, after treatmentBeing physically active after finishing cancer treatment is one of the most powerful things you can do for your recovery, energy and long-term health.
  2. Healthy weight after treatmentReaching and keeping a weight that is healthy for you after cancer treatment supports your energy, mobility, sleep and long-term health, and is highlighted in major survivorship guidelines.
  3. Low or no alcoholCutting back on alcohol, or avoiding it, supports your liver and immune system as they recover from treatment, and major cancer organisations recommend limiting alcohol as part of general long-term health after cancer.
  4. Smoke-freeStopping smoking after a cancer diagnosis is one of the most protective things you can do - it improves how well your body heals after surgery, lowers your risk of treatment complications, chest infections and other smoking-related illness,
  5. Colourful, balanced eatingA varied diet built around vegetables, fruit, wholegrains, pulses and lean protein, with less processed and red meat, supports your recovery, helps protect against other long-term health conditions, and is specifically recommended by major
  6. Restorative sleepGood sleep supports your immune system, energy, mood, concentration and physical recovery, but sleep problems are extremely common after cancer treatment, whether from treatment side effects, pain, hot flushes, anxiety or disrupted routines
  7. Bone health after endocrine therapySome cancer treatments, particularly hormone (endocrine) therapies used after breast and prostate cancer, can accelerate bone loss over time, raising the risk of thinning bones and fractures if left unaddressed.
  8. Lymphoedema awareness and early actionSome cancer treatments, particularly surgery or radiotherapy involving the lymph nodes, can affect how lymph fluid drains and lead to swelling (lymphoedema), most often in an arm or leg.
  9. Psychological wellbeing and supportIt's very common to experience anxiety, low mood, fear of the future or a sense of disconnection after finishing cancer treatment, even when physically you're doing well.
  10. Keeping up with treatment and follow-up careIf you've been prescribed ongoing treatment, such as hormone (endocrine) therapy, and given a schedule of follow-up or surveillance appointments, both are genuinely important parts of your long-term care.
Chronic Kidney Disease
  1. Smoke-freeStaying smoke free is one of the most important things you can do to protect your kidneys and slow the progression of chronic kidney disease.
  2. Healthy body weight (BMI 18.5–24.9 if applicable)Maintaining a healthy body weight with a BMI in the range of 18.5 to 24.9 if applicable can help protect your kidney function and slow the progression of chronic kidney disease.
  3. Drinks little or no alcoholBeing mindful of your alcohol intake is important for protecting your kidneys and managing chronic kidney disease effectively.
  4. Healthy blood pressure (e.g. less than 140/90 mmHg)Keeping your blood pressure at a healthy level, generally below 140/90 mmHg or a lower target if recommended by your healthcare provider, is crucial for protecting your kidneys and slowing the progression of chronic kidney disease.
  5. Healthy cholesterol profile (e.g. LDL less than 3.0 mmol/L)Maintaining a healthy cholesterol profile with LDL cholesterol ideally below 3.0 mmol/L is important for protecting your cardiovascular system and supporting your kidney health.
  6. Hydrated throughout the dayStaying well hydrated throughout the day supports your kidney function and overall health, though the right amount of fluid intake depends on your individual situation and stage of kidney disease.
  7. Physically active (≥150 min moderate or ≥75 min vigorous activity/week)Regular physical activity of at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise per week can help protect your kidney function and improve your overall health.
  8. Low daily salt intake (ideally less than 6g/day)Keeping your daily salt intake low, ideally below 6 grams per day, is important for managing blood pressure and reducing strain on your kidneys.
  9. Avoids frequent NSAID usage (e.g. ibuprofen, naproxen)Avoiding frequent use of nonsteroidal anti-inflammatory drugs like ibuprofen and naproxen is important for protecting your kidneys from further damage.
  10. Good blood sugar control (HbA1c within target if diabetic)Maintaining good blood sugar control with your HbA1c within your target range is essential if you have diabetes, as diabetes is one of the leading causes of chronic kidney disease and poor control accelerates kidney damage.
Chronic Pain
  1. Keep moving daily with gentle, regular exercise (walking, stretching, strengthening)Keeping moving daily with gentle, regular exercise such as walking, stretching, and strengthening is one of the most important things you can do for chronic pain, even though it may feel counterintuitive when movement seems to hurt.
  2. Eat a balanced, anti-inflammatory-style diet and work towards a healthy weightEating a balanced, anti-inflammatory-style diet and working towards a healthy weight supports chronic pain management by reducing the inflammation that contributes to pain, providing nutrients needed for tissue health, and lessening the mec
  3. Prioritise good-quality sleep with consistent routines and sleep hygienePrioritising good-quality sleep with consistent routines and sleep hygiene is essential for chronic pain management, as sleep and pain have a powerful bidirectional relationship where poor sleep worsens pain and pain disrupts sleep.
  4. Reduce stress and support mood (relaxation, mindfulness, healthy coping)Reducing stress and supporting your mood through relaxation techniques, mindfulness, and healthy coping strategies helps manage chronic pain by calming the nervous system and breaking the cycle where stress amplifies pain and pain creates m
  5. Stop smoking and keep alcohol within recommended limitsStopping smoking and keeping alcohol within recommended limits or avoiding it altogether supports chronic pain management by reducing inflammation, improving circulation, enhancing sleep quality, and avoiding substances that interfere with
  6. Create comfortable, supportive environments for your bodyCreating comfortable, supportive environments for your body at home and work reduces unnecessary strain, prevents aggravation of painful areas, and helps you function better despite chronic pain.
  7. Pace activities and build up gradually (balance effort with rest)Pacing activities and building up gradually by balancing effort with rest is a fundamental skill for managing chronic pain, helping you stay active and functional while avoiding the boom-bust cycles that worsen pain over time.
  8. Stay socially connected and maintain enjoyable hobbiesStaying socially connected and maintaining enjoyable hobbies supports chronic pain management by providing distraction, pleasure, meaning, and the emotional support that helps you cope with the challenges of living with pain.
  9. Use evidence-based self-management strategies (and follow a personalised plan if you have one)Using evidence-based self-management strategies and following a personalised plan if you have one empowers you to take an active role in your pain management, which research consistently shows leads to better outcomes than passive approache
  10. Build psychological flexibility around pain (reduce catastrophising + fear-avoidance, grow self-compassion)Building psychological flexibility around pain by reducing catastrophising and fear-avoidance while growing self-compassion helps you live a fuller life despite pain, by changing your relationship with pain rather than waiting for pain to d
Depression
  1. Good sleep quality (7–9 hours/night for most adults)Getting quality sleep of seven to nine hours each night is one of the most important factors in managing depression, as poor sleep and depression are closely linked and can reinforce each other in a difficult cycle.
  2. Regular sleep routine (consistent sleep/wake times)Maintaining a regular sleep routine with consistent sleep and wake times helps regulate your body clock and can significantly improve depressive symptoms.
  3. Drinks little or no alcoholBeing mindful of your alcohol use is important for managing depression, even though it might seem like alcohol helps you relax or escape difficult feelings in the moment.
  4. Strong social support or regular social contactBuilding and maintaining strong social support through regular contact with friends, family, or other trusted people is vital for managing depression and supporting your recovery.
  5. Actively engaged in community or group activitiesActively engaging in community or group activities can provide a sense of belonging, purpose, and structure that helps reduce depression and improve your overall wellbeing.
  6. Engages with recommended psychological therapies or supportEngaging with recommended psychological therapies or mental health support is one of the most effective ways to treat depression and develop long-term skills for managing low mood.
  7. Physically active (≥150 min moderate or ≥75 min vigorous activity/week)Regular physical activity of at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise per week is a powerful tool for reducing depression symptoms and improving your overall mental health.
  8. No recreational drug useAvoiding recreational drug use is important for managing depression and protecting your mental health.
  9. Maintains meaningful hobbies or interestsMaintaining meaningful hobbies or interests is an important part of managing depression and rebuilding a sense of pleasure and purpose in your life.
  10. Practices specific relaxation or mindfulness techniquesPracticing specific relaxation or mindfulness techniques regularly can help reduce depression symptoms and support your overall mental wellbeing.
GLP-1 Medication Support
  1. Eating enough protein to protect muscleProtein is the single most protective thing you can do for your body while on a GLP-1 or GIP/GLP-1 medicine, because a meaningful share of weight lost can be lean tissue rather than fat if intake is too low.
  2. Training strength to protect muscle and boneStrength or resistance training, using weights, bands or your own bodyweight, is what tells your body to keep the muscle protein is feeding.
  3. Staying hydrated and keeping fibre up for comfortable digestionGLP-1 and GIP/GLP-1 medicines slow how quickly your stomach empties, which is part of how they work, but it also means constipation and mild dehydration are two of the most common things people experience, and both improve significantly wit
  4. Eating small, slow, lower-fat meals to keep nausea settledNausea is the most common reason people struggle in the early weeks or after a dose change, and it usually responds well to how you eat rather than needing extra medicine.
  5. Keeping alcohol low while on treatmentAlcohol is easy to overlook but worth thinking about differently while you're on a GLP-1 medicine: it's absorbed differently when your stomach is emptying more slowly, can intensify nausea, adds calories without nutrition at a time when eve
  6. Choosing nutrient-dense foods on a smaller appetiteWhen you're eating noticeably less, every mouthful needs to work harder nutritionally, because the risk of falling short on vitamins and minerals, iron, B12, vitamin D, calcium, potassium, goes up as total food volume goes down.
  7. Protecting sleep while the body adjustsSleep is easy to deprioritise but works alongside everything else on this plan: poor sleep increases hunger hormones and cravings, can worsen nausea sensitivity, and makes it harder to fit in the strength training that's protecting your mus
  8. Getting enough calcium and vitamin D for boneBone is living tissue, and substantial weight loss can reduce bone density unless it is actively protected. The exercise half of that job is scored under strength training earlier in this plan; this factor is about the raw materials.
  9. Building a healthy, flexible relationship with food and body imageThese medicines change hunger and cravings powerfully, which can feel like a relief after years of a difficult relationship with food, but it's worth noticing how you're relating to eating now, not just how much you're eating.
  10. Staying engaged with your prescriber, now and for the road aheadThis plan doesn't cover dosing, starting, stopping or switching your medicine; that's between you and your prescriber, always.
Gastroesophageal reflux disease
  1. Healthy body weight (BMI 18.5–24.9 if applicable)Maintaining a healthy body weight with a BMI in the range of 18.5 to 24.9 if applicable is one of the most effective ways to reduce gastro-oesophageal reflux symptoms and improve your quality of life.
  2. Limits intake of reflux-triggering foods (e.g. spicy, fatty, tomato-based, citrus, chocolate)Limiting your intake of foods that commonly trigger reflux such as spicy dishes, fatty foods, tomato-based products, citrus fruits, and chocolate can help reduce the frequency and severity of your symptoms.
  3. Avoids heavy evening meals (helps sleep and reflux)Avoiding heavy evening meals can significantly reduce nighttime reflux symptoms and improve your sleep quality.
  4. Avoids eating 2–3 hours before lying down or going to bedAvoiding eating for two to three hours before lying down or going to bed gives your stomach time to empty and significantly reduces the likelihood of nighttime reflux.
  5. Physically active (≥150 min moderate or ≥75 min vigorous activity/week)Regular physical activity of at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise per week supports healthy digestion and can help manage reflux symptoms as part of an overall healthy lifestyle.
  6. Eats meals mindfully (not distracted or rushed)Eating meals mindfully without distractions and without rushing can help reduce reflux symptoms by preventing overeating and improving digestion.
  7. Sleeps with head elevated (e.g. wedge pillow or raised bedhead)Sleeping with your head and upper body elevated using a wedge pillow or by raising the head of your bed can significantly reduce nighttime reflux symptoms.
  8. Low intake of ultra-processed foodsReducing your intake of ultra-processed foods can help manage reflux symptoms and support your overall digestive health.
  9. Drinks little or no alcoholDrinking little or no alcohol can help reduce reflux symptoms and protect your oesophagus from acid-related damage.
  10. Smoke-freeStaying completely smoke free is important for managing reflux and protecting your oesophagus from damage.
Gout
  1. Smoke-freeStaying completely smoke free is important for managing gout and protecting your overall cardiovascular health, as people with gout already have an elevated risk of heart disease and stroke.
  2. Healthy body weight (BMI 18.5–24.9 if applicable)Maintaining a healthy body weight with a BMI in the range of 18.5 to 24.9 if applicable is one of the most effective ways to reduce uric acid levels and prevent gout attacks.
  3. Drinks little or no alcoholDrinking little or no alcohol is one of the most important dietary changes you can make to reduce gout attacks and lower your uric acid levels.
  4. Healthy blood pressure (e.g. less than 140/90 mmHg)Keeping your blood pressure at a healthy level, generally below 140/90 mmHg or a lower target if recommended by your healthcare provider, is important for managing gout and protecting your kidneys and cardiovascular system.
  5. Healthy cholesterol profile (e.g. LDL less than 3.0 mmol/L)Maintaining a healthy cholesterol profile with LDL cholesterol ideally below 3.0 mmol/L is important for protecting your cardiovascular health, which is particularly relevant for people with gout who have an elevated risk of heart disease.
  6. Avoids a high purine dietAvoiding a diet high in purines can help lower your uric acid levels and reduce the frequency of gout attacks.
  7. Physically active (≥150 min moderate or ≥75 min vigorous activity/week)Regular physical activity of at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise per week supports gout management through its effects on weight, metabolic health, and overall wellbeing.
  8. Manages comorbidities well (e.g., kidney disease, diabetes, sleep apnoea)Managing any other health conditions you have, such as kidney disease, diabetes, or sleep apnoea, is an important part of controlling your gout and preventing attacks.
  9. Hydrated throughout the dayStaying well hydrated throughout the day by drinking plenty of water helps your kidneys excrete uric acid and can reduce the risk of gout attacks.
  10. Balanced fat intake (low saturated and trans fats)Maintaining a balanced fat intake with low saturated and trans fats supports your cardiovascular health and can help with weight management, both of which are important for controlling gout.
Heart Failure
  1. Weighing daily and tracking the patternWeighing yourself at the same time each morning and noting the trend is one of the simplest, most useful habits in heart failure.
  2. Keeping salt low and staying fluid-awareToo much salt makes the body hold onto extra fluid, which places more strain on a heart that's already working hard.
  3. Taking part in cardiac rehab or supervised exerciseIt might seem surprising, but structured exercise is one of the best-evidenced treatments for heart failure - it's safe, improves how you feel day to day, and can reduce hospital admissions.
  4. Taking heart failure medicines exactly as prescribedModern heart failure medicines are genuinely life-extending and symptom-reducing, but only if taken consistently as prescribed - missed doses are one of the most common reasons for a flare-up or hospital admission.
  5. Avoiding or strictly limits alcoholAlcohol can directly weaken heart muscle and interact with fluid balance and some heart failure medicines, so keeping intake very low - or avoiding it altogether, especially if alcohol contributed to your heart failure - is an important pro
  6. Staying smoke-freeSmoking damages blood vessels and the heart muscle, raises blood pressure and reduces the oxygen available to an already-strained heart, making heart failure symptoms worse and outcomes poorer.
  7. Checking for and treating sleep-disordered breathingDisrupted breathing during sleep - either obstructive sleep apnoea or a heart-failure-related pattern called central sleep apnoea - is common in heart failure and can worsen symptoms and strain the heart further.
  8. Keeping up with iron/anaemia checks and vaccinationsLow iron and anaemia are very common in heart failure and can make fatigue and breathlessness worse even when the heart itself is otherwise stable, so regular blood checks with your team matter and treating iron deficiency often improves en
  9. Looking after mood and emotional wellbeingLiving with heart failure can understandably affect mood, and depression is common - it's also linked to worse symptoms, lower adherence to treatment, and more hospital admissions, so it's worth taking seriously rather than pushing through.
  10. Pacing activity and resting when neededHeart failure can mean your energy varies from day to day, and pushing through significant breathlessness or exhaustion can leave you worse off, while doing too little can lead to deconditioning.
High Cholesterol (Lipid & ApoB Optimisation)
  1. Swapping saturated fat for unsaturated fatsReplacing saturated fat - found in butter, fatty meat, cheese and pastries - with unsaturated fats from olive oil, nuts, seeds and oily fish reliably lowers LDL cholesterol, because saturated fat increases the liver's production of harmful
  2. Eating soluble fibre and beta-glucan dailySoluble fibre - found in oats, barley, beans, lentils and fruit - binds to cholesterol in the gut and helps remove it from the body, directly lowering LDL cholesterol.
  3. Keeping blood sugar and insulin sensitivity healthyInsulin resistance and raised blood sugar push your liver to make more triglyceride-rich particles, which drives up the number of harmful apoB-carrying particles in your blood.
  4. Eating nuts and oily fish regularlyA small daily handful of nuts and regular oily fish (like salmon, mackerel or sardines) both have strong trial evidence for improving your lipid profile, including lowering LDL cholesterol and, for oily fish, triglycerides.
  5. Maintaining a healthy weightCarrying excess weight, particularly around the middle, tends to raise LDL cholesterol and triglycerides and lower HDL cholesterol, so working towards a healthy weight if you're above it improves your whole lipid profile, not just one numbe
  6. Staying physically activeRegular activity lowers triglycerides, improves insulin sensitivity and supports a healthy weight - and through those routes it lowers the number of harmful apoB-carrying particles in your blood.
  7. Keeping alcohol lowAlcohol, especially in larger amounts, raises triglycerides and can worsen your overall lipid profile, while heavier drinking is linked to higher LDL cholesterol and blood pressure too.
  8. Staying smoke-freeSmoking damages the lining of blood vessels, making it easier for LDL cholesterol to build up as plaque even at the same cholesterol level - effectively amplifying the risk from any given number.
  9. Taking statin/lipid-lowering medicine exactly as prescribedIf you've been prescribed a statin or other lipid-lowering medicine, taking it consistently is one of the most powerful things you can do - these medicines are well-studied and, alongside lifestyle change, meaningfully lower LDL cholesterol
  10. Understanding your own numbers (LDL, non-HDL, ApoB, Lp(a))Knowing your own LDL, non-HDL and, where measured, apoB and Lp(a) numbers - and roughly what they mean - helps you understand your personal risk and stay engaged with your treatment.
Hypertension
  1. Smoke-FreeStaying completely smoke free is one of the most important things you can do to protect your heart and blood vessels when you have high blood pressure.
  2. Healthy Body Weight (BMI 18.5–24.9 if applicable)Maintaining a healthy body weight with a BMI in the range of 18.5 to 24.9 if applicable is one of the most effective ways to lower your blood pressure and reduce your cardiovascular risk.
  3. Drinks Little or No AlcoholDrinking little or no alcohol can help lower your blood pressure and reduce your risk of cardiovascular complications.
  4. Manages Stress EffectivelyManaging stress effectively is important for blood pressure control, as chronic stress can contribute to sustained elevations in blood pressure and increase your risk of cardiovascular events.
  5. Healthy Cholesterol Profile (e.g. LDL less than 3.0 mmol/L)Maintaining a healthy cholesterol profile with LDL cholesterol ideally below 3.0 mmol/L is important for protecting your cardiovascular system, particularly when you have high blood pressure.
  6. Good Sleep Quality (7–9 hours/night)Getting good quality sleep of seven to nine hours each night is important for blood pressure control, as poor sleep and sleep disorders are associated with higher blood pressure and increased cardiovascular risk.
  7. Physically Active (≥150 min moderate or ≥75 min vigorous activity/week)Regular 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 lifestyle changes you can make to lower your blood pressure.
  8. High Fruit & Vegetable Intake (≥5 servings/day)Eating at least five servings of fruits and vegetables every day provides nutrients that help lower blood pressure and protect your cardiovascular system.
  9. Low Daily Salt Intake (ideally less than 6g/day)Keeping your daily salt intake low, ideally below six grams per day which is about one teaspoon, is one of the most important dietary changes for lowering blood pressure.
  10. Balanced Fat Intake (low saturated & trans fats)Maintaining a balanced fat intake with low saturated and trans fats supports your cardiovascular health and helps manage cholesterol levels, which is particularly important when you have high blood pressure.
Inflammatory Bowel Disease
  1. Taking IBD medicines as prescribedTaking your prescribed IBD medicine consistently, exactly as directed, is one of the biggest single factors in staying in remission - missed doses are a major, and very fixable, cause of relapse.
  2. Understanding smoking's different effects on Crohn's and colitisSmoking affects Crohn's disease and ulcerative colitis in genuinely different ways: in Crohn's disease, smoking clearly worsens the condition, increasing flares, hospital admissions and the need for surgery, so stopping is strongly protecti
  3. Limiting ultra-processed food and favouring a Mediterranean-style dietWhat you eat is increasingly recognised as a genuine factor in IBD, not just something to manage around symptoms.
  4. Staying active - exercise is safe and helps fatigue and bone healthIt's a common worry that exercise will aggravate IBD, but research shows moderate exercise is safe, including during remission and often during milder flares, and genuinely helps with two of IBD's most under-treated problems: fatigue and bo
  5. Prioritising good sleepPoor sleep is genuinely linked to a higher risk of relapse in IBD, particularly Crohn's disease - one well-known study found people in remission with poor sleep were around twice as likely to have active disease within six months as those s
  6. Managing stress - the gut-brain connectionStress doesn't cause IBD, but there's a genuine, well-studied gut-brain connection - many people notice symptoms worsen during stressful periods, and stress can influence gut motility, pain sensitivity and even immune activity in the gut li
  7. Looking after bone health, especially if you've needed steroidsIBD itself, and corticosteroid ('steroid') treatment if you've needed it for a flare, both raise the risk of thinning bones (osteoporosis) over time - inflammation affects how your body builds and maintains bone, and steroids add to this ri
  8. Attending surveillance and monitoring appointmentsLong-standing IBD, particularly ulcerative colitis and Crohn's colitis affecting a large part of the colon, carries a higher long-term risk of bowel cancer than the general population, which is why regular surveillance colonoscopy is recomm
  9. Keeping regular meals and good hydrationRegular meals and good hydration support gut function and help offset the fluid and nutrient losses that come with diarrhoea, which is common in active IBD.
  10. Staying up to date with vaccinations on immunosuppressive treatmentMany IBD treatments - including immunosuppressants and biologics - calm down your immune system to control gut inflammation, which also means certain infections can be more serious and some vaccines need special timing.
Insomnia
  1. Regular sleep routine (consistent sleep/wake times)Maintaining a regular sleep routine with consistent sleep and wake times is one of the most powerful strategies for overcoming insomnia and improving your sleep quality.
  2. Emotionally well (low symptoms of depression/anxiety)Being emotionally well with low symptoms of depression and anxiety is closely linked to good sleep, as mental health and sleep have a bidirectional relationship where each strongly influences the other.
  3. Avoids caffeine in the afternoon and eveningAvoiding caffeine in the afternoon and evening can significantly improve your ability to fall asleep and the quality of your sleep throughout the night.
  4. Limits screen time before bedLimiting screen time before bed can help your brain prepare for sleep and make it easier to fall asleep when you get into bed.
  5. Avoids alcohol close to bedtimeAvoiding alcohol close to bedtime can improve your sleep quality even though alcohol may initially make you feel drowsy and help you fall asleep faster.
  6. Keeps the bedroom cool, dark, and quietKeeping your bedroom cool, dark, and quiet creates an environment that supports your body's natural sleep processes and helps you fall asleep more easily and stay asleep through the night.
  7. Avoids heavy meals within 2–3 hours of bedtimeAvoiding heavy meals within two to three hours of bedtime can help you fall asleep more comfortably and reduce disruptions to your sleep during the night.
  8. Gets morning daylight exposure dailyGetting morning daylight exposure daily helps regulate your circadian rhythm and can significantly improve both your ability to fall asleep at night and the quality of your sleep.
  9. Engages in regular physical activity (but not too close to bedtime)Engaging in regular physical activity can improve your sleep quality and help reduce insomnia symptoms, though timing your exercise appropriately is important for the best results.
  10. Avoids mental stimulation and uses relaxation techniques before bed (e.g. deep breathing, mindfulness)Avoiding mental stimulation and using relaxation techniques before bed helps your mind and body transition from the alertness of daytime to a state conducive to sleep.
Irritable Bowel Syndrome
  1. Limits intake of high FODMAP foods (e.g. onion, garlic, beans, apples)Limiting your intake of high FODMAP foods such as onion, garlic, beans, apples, and other fermentable carbohydrates can significantly reduce IBS symptoms for many people.
  2. Avoids artificial sweeteners (e.g. aspartame)Avoiding artificial sweeteners, particularly sugar alcohols like sorbitol, mannitol, xylitol, and maltitol, can help reduce IBS symptoms such as bloating, gas, and diarrhea.
  3. Drinks little or no alcoholDrinking little or no alcohol can help reduce IBS symptoms and prevent flare-ups, as alcohol can irritate the digestive system in multiple ways.
  4. Limits caffeine intake (especially in excess or on an empty stomach)Limiting your caffeine intake, especially when consumed in excess or on an empty stomach, can help reduce IBS symptoms such as abdominal cramping and diarrhea.
  5. Avoids excessive spicy or fatty foodsAvoiding excessive intake of spicy or fatty foods can help reduce IBS symptoms such as abdominal pain, bloating, and altered bowel habits.
  6. Keeps a symptom and food diary to identify personal IBS triggersKeeping a symptom and food diary to identify your personal IBS triggers is one of the most valuable tools for understanding and managing your condition.
  7. Physically active (≥150 min moderate or ≥75 min vigorous activity/week)Regular physical activity of at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise per week can help reduce IBS symptoms and improve your overall quality of life.
  8. Good sleep quality (7–9 hours/night for most adults)Getting good quality sleep of seven to nine hours each night is important for managing IBS, as poor sleep can worsen symptoms and reduce your ability to cope with the condition.
  9. Manages stress effectivelyManaging stress effectively is crucial for controlling IBS symptoms, as the gut and brain are intimately connected and stress is one of the most common triggers for symptom flare-ups.
  10. Follows a regular meal pattern (avoids skipping meals or long gaps)Following a regular meal pattern by eating at consistent times each day and avoiding skipping meals or leaving long gaps between eating can help regulate your digestive system and reduce IBS symptoms.
Menopause
  1. Exercise target: ≥150 min/week aerobic + strength training 2×/weekAiming for at least 150 minutes of aerobic exercise per week plus strength training twice weekly is particularly important during and after menopause, as physical activity helps manage symptoms, protects against the health risks that increa
  2. Mediterranean-style eating (plants/whole grains/olive oil + lean protein; limit sugar + processed meat)Following a Mediterranean-style eating pattern rich in plants, whole grains, olive oil, and lean protein while limiting sugar and processed meat supports health during menopause by reducing disease risk, managing symptoms, and providing the
  3. Bone support: calcium ~1,200 mg/day + vitamin D 800–1,000 IU/day (spread calcium across the day)Supporting bone health with adequate calcium intake of around 1,200 milligrams daily and vitamin D of 800 to 1,000 IU daily, spreading calcium across the day, is essential during menopause when declining oestrogen accelerates bone loss and
  4. Avoids frequent NSAID use (e.g. ibuprofen, naproxen) unless advisedAvoiding frequent use of NSAIDs such as ibuprofen and naproxen unless specifically advised by your healthcare provider protects your stomach, kidneys, and cardiovascular system, which become more vulnerable during and after menopause.
  5. Tobacco-free (no smoking/vaping; avoid second-hand smoke)Remaining tobacco-free by avoiding smoking, vaping, and second-hand smoke is especially important during menopause, as tobacco use compounds the health risks that already increase during this transition and can worsen menopausal symptoms.
  6. Alcohol-freeAvoiding alcohol or drinking very minimally protects your health during menopause by reducing cancer risk, supporting bone health, improving sleep quality, and avoiding a substance that can trigger or worsen hot flushes and other symptoms.
  7. Sleep goal: 7–8 hours/night + consistent routine (reduce caffeine/screens; address insomnia if persistent)Prioritising seven to eight hours of sleep per night with a consistent routine, reducing caffeine and screens, and addressing persistent insomnia supports your health and wellbeing during menopause when sleep disturbances are extremely comm
  8. Stress & mental wellbeing (regular stress-reduction + support for anxiety/depression)Managing stress and supporting mental wellbeing through regular stress-reduction practices and seeking help for anxiety or depression is essential during menopause, when hormonal changes can significantly affect mood and emotional resilienc
  9. HRT if appropriate (individualised, safest route/dose, reviewed annually)Considering hormone replacement therapy if appropriate for your situation, using an individualised approach with the safest route and dose reviewed annually, can effectively manage menopausal symptoms and provide health benefits for many wo
  10. Cardio-metabolic prevention (annual BP/glucose/lipids; manage risks)Focusing on cardio-metabolic prevention through annual monitoring of blood pressure, glucose, and lipids and actively managing any identified risks protects your heart and metabolic health during a time when these risks increase significant
Metabolic Dysfunction-Associated Steatotic Liver Disease
  1. Smoke-freeStaying completely smoke free is important for protecting your liver and overall health when you have metabolic dysfunction-associated steatotic liver disease, commonly known as fatty liver.
  2. Healthy body weight (BMI 18.5–24.9 if applicable)Maintaining a healthy body weight with a BMI in the range of 18.5 to 24.9 if applicable is the most effective way to reduce liver fat, reverse fatty liver disease, and prevent progression to more serious liver damage.
  3. Drinks little or no alcoholDrinking little or no alcohol is essential for protecting your liver when you have fatty liver disease, as alcohol adds additional stress to an already vulnerable organ.
  4. Healthy blood pressure (e.g. less than 140/90 mmHg)Keeping your blood pressure at a healthy level, generally below 140/90 mmHg or a lower target if recommended by your healthcare provider, is important for managing fatty liver disease and reducing your overall cardiovascular risk.
  5. Healthy cholesterol profile (e.g. LDL less than 3.0 mmol/L)Maintaining a healthy cholesterol profile with LDL cholesterol ideally below 3.0 mmol/L is important for managing fatty liver disease and protecting your cardiovascular health.
  6. Lives in smoke-free environmentLiving in a smoke-free environment protects your liver from the harmful effects of secondhand smoke, which can worsen fatty liver disease even if you do not smoke yourself.
  7. Physically active (≥150 min moderate or ≥75 min vigorous activity/week)Regular 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 treatments for fatty liver disease, providing benefits even without significant weigh
  8. High fruit and vegetable intake (≥5 servings/day)Eating at least five servings of fruits and vegetables every day provides nutrients and antioxidants that support liver health and help protect against the progression of fatty liver disease.
  9. Low intake of added sugarsKeeping your intake of added sugars low is particularly important for managing fatty liver disease, as excess sugar is a major driver of fat accumulation in the liver.
  10. Balanced fat intake (low saturated and trans fats)Maintaining a balanced fat intake with low saturated and trans fats supports your liver health and helps improve the metabolic disturbances underlying fatty liver disease.
Migraine
  1. Keeping a consistent sleep and wake routineIrregular sleep - going to bed and waking at different times, or getting too little or too much sleep - is one of the most consistent migraine triggers, and keeping a steady sleep routine is widely regarded as the single most powerful lifes
  2. Eating regularly and staying well hydratedSkipping meals and not drinking enough fluid are two of the most commonly reported migraine triggers, likely because dips in blood sugar and mild dehydration both affect brain chemistry and blood vessel behaviour in ways that can provoke an
  3. Keeping caffeine steady and recording pain-relief daysCaffeine has a complicated relationship with migraine: a steady, modest amount suits many people, but sudden increases, a missed usual coffee, or weekend withdrawal are well-recognised triggers, so keeping your intake roughly the same each
  4. Staying active with regular aerobic exerciseRegular aerobic exercise - like brisk walking, cycling or swimming - has genuine trial evidence behind it for reducing how many migraine days you have each month.
  5. Managing stress with regular relaxation practiceStress, and particularly the drop in tension after a stressful period ('let-down' migraine), is one of the most commonly reported migraine triggers, and it's genuinely modifiable: in a small randomised trial, structured relaxation training
  6. Tracking patterns with a headache diaryBecause migraine triggers genuinely differ from person to person - and many suspected triggers don't hold up when tested - a headache diary is one of the most useful tools available for working out what actually affects you.
  7. Managing screen time, posture and neck tensionProlonged screen use, poor posture and neck tension are commonly reported contributors to headache and migraine, particularly for people who spend long hours at a desk or on a phone.
  8. Keeping alcohol low and avoiding known trigger drinksAlcohol, particularly red wine and other drinks containing congeners or histamine, is a well-recognised migraine trigger for a significant number of people, and even modest amounts can provoke an attack within hours in those who are sensiti
  9. Maintaining a healthy weight rangeBody weight has a genuine, if complex, relationship with migraine: research links both higher and lower than average weight with increased migraine risk, and obesity specifically is associated with migraine becoming more frequent and harder
  10. Taking preventive migraine treatment as prescribedIf your doctor has prescribed a preventive treatment for migraine - whether a daily tablet, a monthly or three-monthly injection, or another option - taking it consistently as prescribed gives it the best chance of working; missed or irregu
Mild Cognitive Impairment & Brain Health Support
  1. Staying active with a mix of aerobic and strength exerciseRegular aerobic activity plus strength training supports blood flow to the brain, helps manage the vascular risk factors closely tied to cognitive health, and is one of the most consistently helpful things anyone with MCI — or supporting so
  2. Keeping the brain engaged and learningMentally stimulating activity — learning something new, doing puzzles, reading, playing music or engaging in a hobby that takes real concentration — helps build what researchers call cognitive reserve, the brain's ability to keep functionin
  3. Correcting hearing and visionUncorrected hearing loss makes it harder for the brain to process the world around it, and in the 2024 Lancet Commission it carries a population attributable fraction of about 7% — one of the largest modifiable factors identified, level wit
  4. Protecting sleep and screening for sleep apnoeaPoor sleep, and untreated sleep apnoea in particular, make thinking and memory noticeably harder day to day — and both are genuinely treatable once identified, rather than something to simply live with as part of getting older.
  5. Keeping blood pressure, cholesterol and blood sugar in check, and staying smoke-freeThe blood vessels that feed the brain are the same type affected by high blood pressure, high cholesterol, high blood sugar and smoking — so looking after heart health is one of the most direct, well-evidenced ways to support brain health t
  6. Staying socially connected and emotionally supportedRegular, meaningful social contact and good emotional wellbeing are strongly linked to better cognitive health and quality of life, while isolation and low mood tend to make thinking, memory and motivation all feel noticeably harder.
  7. Reviewing medications with your GP for brain-affecting side effectsSome common medicines — including certain antihistamines, sleep aids, bladder medicines and some older antidepressants — carry what's called anticholinergic burden, which can measurably add to memory and thinking difficulties, especially wh
  8. Following a brain-healthy, MIND-style dietThe MIND diet — a blend of Mediterranean and DASH eating patterns emphasising vegetables, berries, wholegrains, olive oil, fish and nuts — was designed with brain health in mind, and it is a genuinely good way to eat for your heart, blood v
  9. Using routines and memory strategies, and planning ahead for everyday safetyConsistent daily routines, memory aids (calendars, reminders, labelled storage) and a little advance planning make day-to-day life noticeably easier with MCI, and take pressure off memory alone rather than relying on willpower or effort to
  10. Carer wellbeing: rest, support and looking after yourself tooSupporting someone with memory or thinking changes is meaningful but genuinely demanding, and carer burnout is common and badly under-recognised.
Multiple Sclerosis
  1. Maintains optimal vitamin D levels through safe sun exposure, vitamin D-rich foods, and supplementation as advised by healthcare providersMaintaining optimal vitamin D levels through safe sun exposure, vitamin D-rich foods, and supplementation as advised by healthcare providers is important for multiple sclerosis management, as vitamin D deficiency is associated with increase
  2. Stays completely smoke-free and avoids all tobacco and nicotine exposure to slow disease progression and reduce disabilityStaying completely smoke-free and avoiding all tobacco and nicotine exposure is one of the most important modifiable factors for slowing multiple sclerosis progression and reducing disability, as smoking accelerates disease worsening, incre
  3. Engages in regular physical activity including aerobic exercise and strength training to improve symptoms, mobility, and brain healthEngaging in regular physical activity including aerobic exercise and strength training is essential for managing multiple sclerosis, as exercise improves symptoms, mobility, cognitive function, mood, and may have anti-inflammatory effects t
  4. Follows a healthy diet low in saturated fat and rich in vegetables, fruits, whole grains, omega-3 fatty acids, and plant-based foodsFollowing a healthy diet low in saturated fat and rich in vegetables, fruits, whole grains, omega-3 fatty acids, and plant-based foods may help manage multiple sclerosis symptoms and potentially influence disease progression, though high-qu
  5. Maintains a healthy weight and reduces excess body fat, particularly during adolescence and young adulthoodMaintaining a healthy weight and reducing excess body fat is important for multiple sclerosis management, as obesity during adolescence is associated with increased risk of developing MS, and excess weight in people with MS is linked to gre
  6. Manages stress effectively through relaxation techniques, mindfulness, social support, and professional help when neededManaging stress effectively through relaxation techniques, mindfulness, social support, and professional help when needed is important for multiple sclerosis management, as psychological stress has been associated with increased risk of dis
  7. Prioritises quality sleep with consistent sleep patterns and addresses sleep disorders that may worsen disease activityPrioritising quality sleep with consistent sleep patterns and addressing sleep disorders is important for multiple sclerosis management, as poor sleep quality, insufficient sleep duration, and untreated sleep disorders may worsen MS symptom
  8. Moderates alcohol consumption within low-risk limits while avoiding excessive intake that may affect neurological healthModerating alcohol consumption within low-risk limits while avoiding excessive intake is a consideration for multiple sclerosis management, though the relationship between alcohol and MS outcomes is complex and not fully understood.
  9. Adheres to disease-modifying therapies as prescribed and maintains regular follow-up with healthcare providersAdhering to disease-modifying therapies as prescribed and maintaining regular follow-up with healthcare providers is one of the most important factors for slowing multiple sclerosis progression and preventing disability, as these medication
  10. Manages comorbidities proactively including cardiovascular conditions, depression, and other health issues that can worsen MS outcomesManaging comorbidities proactively including cardiovascular conditions, depression, mental health disorders, and other health issues is essential for multiple sclerosis management, as the presence of additional health conditions is associat
Obstructive Sleep Apnoea
  1. Smoke-freeStaying completely smoke free is important for managing obstructive sleep apnoea and protecting your airway health, as smoking worsens the condition through multiple mechanisms.
  2. Avoids sleeping on back (supine position)Avoiding sleeping on your back, known as the supine position, can significantly reduce the frequency and severity of breathing interruptions during sleep for many people with obstructive sleep apnoea.
  3. Drinks little or no alcoholDrinking little or no alcohol is important for managing obstructive sleep apnoea, as alcohol significantly worsens breathing interruptions during sleep even in people using treatment.
  4. Keeps up with health screening tests (e.g. BP, cholesterol, cancer screening)Keeping up with health screening tests including blood pressure checks, cholesterol tests, and recommended cancer screenings is particularly important when you have obstructive sleep apnoea, as this condition increases your risk of several
  5. Uses CPAP as prescribed (for diagnosed sleep apnoea)Using your CPAP machine as prescribed every night and for the entire duration of sleep is the most effective treatment for obstructive sleep apnoea and provides significant protection for your health.
  6. Avoids unnecessary use of controlled drugs (e.g. opioids and benzodiazepines)Avoiding unnecessary use of controlled drugs such as opioids and benzodiazepines is important for your safety when you have obstructive sleep apnoea, as these medications can dangerously worsen your breathing during sleep.
  7. Physically active (≥150 min moderate or ≥75 min vigorous activity/week)Regular physical activity of at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise per week can improve obstructive sleep apnoea symptoms even independent of weight loss.
  8. Uses supportive pillow or positional aidsUsing a supportive pillow or positional aids can help keep your airway more open during sleep and may reduce the severity of your obstructive sleep apnoea symptoms.
  9. Healthy body weight (BMI 18.5–24.9 if applicable)Maintaining a healthy body weight with a BMI in the range of 18.5 to 24.9 if applicable is one of the most effective ways to reduce the severity of obstructive sleep apnoea and may even resolve the condition in some people.
  10. Good sleep quality (7–9 hours/night for most adults)Getting good quality sleep of seven to nine hours each night is important for managing the effects of obstructive sleep apnoea and supporting your overall health and daytime functioning.
Osteoarthritis
  1. Maintain a healthy weight to reduce joint loadMaintaining a healthy weight is one of the most important things you can do to protect your joints and manage osteoarthritis symptoms, as excess body weight significantly increases the load on weight-bearing joints with every step you take.
  2. Do regular low-impact aerobic exercise (e.g., walking, cycling, swimming) most weeksDoing regular low-impact aerobic exercise such as walking, cycling, or swimming on most days of the week is essential for managing osteoarthritis and maintaining joint health, mobility, and overall fitness.
  3. Build joint-supporting strength (e.g., quads/hips for knee OA) at least 2×/weekBuilding strength in the muscles that support your affected joints, such as the quadriceps and hip muscles for knee osteoarthritis, at least twice per week is crucial for reducing pain, improving function, and protecting your joints from fu
  4. Keep daily movement high and break up long periods of sittingKeeping your daily movement levels high and breaking up long periods of sitting helps maintain joint mobility, reduces stiffness, and supports overall joint health in osteoarthritis.
  5. Prevent joint injuries with warm-ups, good technique, and gradual training progressionPreventing joint injuries through proper warm-ups, good technique, and gradual training progression is important for protecting your joints and avoiding flare-ups of your osteoarthritis symptoms.
  6. Avoid repetitive high-load joint strain (heavy lifting, kneeling/squatting, high-impact pounding) where possibleAvoiding repetitive high-load joint strain from activities like heavy lifting, prolonged kneeling or squatting, and high-impact pounding where possible helps protect your joints from additional damage and reduces symptom flare-ups.
  7. Use supportive footwear and address biomechanics (e.g., insoles/bracing/physio when indicated)Using supportive footwear and addressing biomechanical issues through insoles, bracing, or physiotherapy when indicated can reduce joint stress and improve your osteoarthritis symptoms.
  8. Optimise metabolic health (glucose, lipids, blood pressure) with diet, activity, and weight managementOptimizing your metabolic health by managing glucose levels, lipids, and blood pressure through diet, activity, and weight management supports your joint health and may slow the progression of osteoarthritis.
  9. Use pacing and flare planning to stay active without boom–bust cyclesUsing pacing strategies and flare planning helps you stay consistently active without falling into boom-bust cycles where you do too much on good days and then suffer increased pain and reduced function afterwards.
  10. Smoke-freeStaying completely smoke free is important for your joint health and overall wellbeing when you have osteoarthritis, as smoking has multiple negative effects on your musculoskeletal system.
Peripheral Arterial Disease
  1. Structured walking to build your circulationWalking until your leg pain builds, resting briefly, then walking again is the most effective non-surgical treatment for peripheral arterial disease.
  2. Smoke-free to protect your circulationSmoking is the strongest modifiable risk factor for peripheral arterial disease - it narrows arteries further, makes blood more prone to clotting, and substantially raises the risk of your PAD getting worse, needing a procedure, or progress
  3. Daily foot checks and foot careReduced blood flow to your legs means cuts, blisters and pressure sores on your feet heal more slowly and are more likely to become infected without you feeling much pain.
  4. Mediterranean-style eating for your arteriesA Mediterranean-style way of eating - plenty of vegetables, fruit, wholegrains, pulses, nuts, fish and olive oil, with less red and processed meat - has been shown in trials to lower the risk of developing peripheral arterial disease and to
  5. Healthy blood pressureHigh blood pressure adds extra force against already-narrowed artery walls, speeding up the build-up of the fatty plaques that cause PAD and raising your risk of heart attack and stroke alongside it.
  6. Lower cholesterol for cleaner arteriesCholesterol, particularly LDL, is one of the building blocks of the fatty plaques that narrow the arteries in PAD, so keeping it low is directly protective.
  7. Blood sugar in a healthy rangeHigh blood sugar damages blood vessel walls and speeds up narrowing of the arteries, and people with diabetes and PAD together are at particularly high risk of foot complications, so good glucose control matters even more if you have both.
  8. Taking your vascular medication as prescribedAntiplatelet medicines such as aspirin or clopidogrel help stop the blood clots that can suddenly block an already-narrowed artery, and are one of the most protective treatments for people with PAD when taken consistently.
  9. Healthy weight for less strain on your circulationCarrying excess weight, especially around the waist, increases inflammation, raises blood pressure and cholesterol, and makes the heart and circulation work harder to supply blood to your legs during activity - all of which work against you
  10. Alcohol within low-risk limitsDrinking more than low-risk guidelines suggests raises blood pressure, adds excess calories that make weight management harder, and can interact with some vascular medicines - all relevant to managing PAD well.
Polycystic Ovary Syndrome (PCOS)
  1. Choosing lower-GI, fibre-rich carbohydratesUp to 3 in 4 people with PCOS have some degree of insulin resistance, which drives higher androgen levels and makes weight, skin and cycle symptoms harder to manage.
  2. Combining strength training with regular aerobic activityExercise is one of the most consistent ways to improve insulin sensitivity and androgen levels in PCOS, independent of any weight change.
  3. Supporting a sustainable, non-restrictive approach to body weightWeight and PCOS have a complicated, two-way relationship, and rates of disordered eating are higher in PCOS than average — so this factor is about steady, sustainable habits, never about hitting a number on the scale.
  4. Prioritising restorative sleep and watching for signs of sleep apnoeaPeople with PCOS are up to several times more likely to have obstructive sleep apnoea (OSA) than others of the same age and weight, even though it's often overlooked and rarely asked about at routine appointments.
  5. Managing stress, cortisol and body image with self-compassionStress hormones like cortisol interact with insulin and androgens, and can make PCOS symptoms feel harder to manage — while PCOS itself is linked to meaningfully higher rates of anxiety, depression and body image distress, often driven by v
  6. Staying smoke-free and keeping alcohol within low-risk limitsSmoking is linked to higher androgen levels and worse insulin resistance in PCOS, on top of its well-known risks to heart and lung health, which already run higher in PCOS.
  7. Making informed, evidence-aware choices about supplementsSupplements like myo-inositol are widely marketed for PCOS, but the honest evidence is mixed and far from conclusive — some possible benefit for ovulation, uncertain benefit for other symptoms, and metformin outperforming it on some measure
  8. Tracking cycles and understanding your patternCycles in PCOS are often irregular, but tracking them — length, flow, and any symptoms — still gives you and your GP useful information over time, and can support conversations about fertility if and when that becomes relevant to you.
  9. Caring confidently for skin, acne and excess hair growthAcne and excess hair growth (hirsutism) are among the most visible and often most distressing PCOS symptoms, but they're also genuinely manageable — through a consistent skincare routine, hair removal methods that work for you, and, where w
  10. Keeping up with cardiometabolic screening and GP check-upsPCOS carries a higher long-term risk of type 2 diabetes, high blood pressure and cholesterol problems, so regular checks — blood pressure, blood sugar/HbA1c and cholesterol — catch changes early, while they're most manageable and easiest to
Pre-diabetes
  1. Smoke-freeStaying completely smoke free is essential for protecting your health when you have prediabetes, as smoking significantly increases your risk of progressing to type 2 diabetes and developing serious complications.
  2. Physically active (≥150 min moderate or ≥75 min vigorous activity/week)Regular 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 prevent prediabetes from progressing to type 2 diabetes.
  3. Drinks little or no alcoholDrinking little or no alcohol supports your blood sugar control and helps reduce your risk of progressing from prediabetes to type 2 diabetes.
  4. Keeps up with health screening tests (e.g. BP, cholesterol, cancer screening)Keeping up with health screening tests including blood pressure checks, cholesterol tests, and recommended cancer screenings is important when you have prediabetes, as this condition increases your risk of several other health problems.
  5. Healthy blood pressure (e.g. less than 140/90 mmHg)Keeping your blood pressure at a healthy level, generally below 140/90 mmHg or a lower target if recommended by your healthcare provider, is crucial when you have prediabetes as the combination significantly increases your cardiovascular ri
  6. Good blood sugar control (HbA1c within target if known)Maintaining good blood sugar control with your HbA1c within target is the central goal of prediabetes management, as keeping your blood sugar levels in a healthy range can prevent or delay progression to type 2 diabetes.
  7. Healthy cholesterol profile (e.g. LDL less than 3.0 mmol/L)Maintaining a healthy cholesterol profile with LDL cholesterol ideally below 3.0 mmol/L is important when you have prediabetes, as abnormal lipid levels combined with blood sugar disturbances significantly increase your cardiovascular risk.
  8. High dietary fibre intake (25–30g/day)Eating a diet high in fiber with an intake of 25 to 30 grams per day is one of the most effective dietary strategies for managing prediabetes and preventing progression to type 2 diabetes.
  9. Healthy body weight (BMI 18.5–24.9 if applicable)Maintaining a healthy body weight with a BMI in the range of 18.5 to 24.9 if applicable is one of the most powerful ways to reverse prediabetes and prevent progression to type 2 diabetes.
  10. Low intake of added sugarsKeeping your intake of added sugars low is particularly important for managing prediabetes, as excess sugar consumption contributes to blood sugar spikes, insulin resistance, and weight gain.
Prostate & Urinary Health
  1. Smart evening fluid timingDrinking most of your fluids earlier in the day and easing off in the two to three hours before bed is one of the simplest ways to reduce night-time trips to the bathroom, without needing to drink less overall.
  2. Less caffeine and alcoholCaffeine and alcohol both increase urine production and can directly irritate the bladder lining, making urgency, frequency and night-time waking worse.
  3. Bladder training and double voidingBladder training (gradually extending the time between toilet trips) and double voiding (waiting a few moments after you think you've finished, then trying again) are simple techniques that can improve how completely and how confidently you
  4. Pelvic floor training for menPelvic floor muscles support bladder control in men just as they do in women, and training them - regularly squeezing and releasing the muscles you'd use to stop urine flow - is genuinely evidence-based, particularly well studied in men rec
  5. Healthy weight and waistCarrying excess weight, especially around the waist, is linked to more severe urinary symptoms and a higher chance of prostate enlargement progressing, partly through its effects on hormones and inflammation, and partly because it's closely
  6. Regular physical activityBeing physically active is linked to a lower risk of developing bothersome urinary symptoms and may slow progression of prostate enlargement, likely through its effects on weight, inflammation, blood flow and hormone levels.
  7. Preventing constipationA full, straining bowel sits directly against the bladder and prostate and can worsen urinary symptoms such as urgency and incomplete emptying, while straining itself puts repeated pressure on the pelvic floor and can weaken the support it
  8. Prostate-friendly eating (an honest look)Some research suggests foods rich in lycopene (tomatoes, especially cooked) and cruciferous vegetables (broccoli, cabbage, kale) may support prostate health, but the evidence is genuinely modest and mixed rather than proven - some studies s
  9. Smoke-freeSmoking is linked to more severe urinary symptoms and worse outcomes across pelvic and vascular health generally, likely because it damages the small blood vessels supplying the bladder and prostate, worsens inflammation and affects the ner
  10. Reviewing your medicines with your GP or pharmacistA surprising number of common medicines - some decongestants, antihistamines, certain antidepressants, and some medicines for other conditions - can worsen urinary symptoms as a side effect.
Psoriasis & Psoriatic Arthritis
  1. Working toward a healthy weightWeight loss has genuine trial evidence behind it in psoriasis, not just general health advice - losing weight has been shown to reduce psoriasis severity scores and to improve how well topical and systemic treatments, including biologics, w
  2. Smoke-free skin and jointsSmoking is strongly linked to both developing psoriasis and to more severe disease once you have it - people who smoke are around 60% more likely to have psoriasis than people who've never smoked, and smoking also reduces how well biologic
  3. Following a Mediterranean-style, anti-inflammatory dietA Mediterranean-style diet - vegetables, olive oil, oily fish, wholegrains and pulses, with less processed and red meat - has trial evidence for improving psoriasis severity, not just general wellbeing.
  4. Keeping alcohol within low-risk limitsHeavier alcohol use is linked to more severe psoriasis, a worse response to some systemic treatments (including methotrexate, where alcohol adds to liver strain), and can interfere with sticking to your treatment routine.
  5. Aware of metabolic and cardiovascular riskPsoriasis is linked with a higher risk of metabolic syndrome (raised blood pressure, blood sugar, cholesterol and waist size together) and cardiovascular disease, independent of weight alone - the same inflammation affecting your skin appea
  6. Managing stress and the itch-scratch-stress cycleStress is one of the most commonly reported triggers for psoriasis flares, and psoriasis itself - particularly visible, itchy patches - is a source of stress in return, creating a cycle that can be hard to break.
  7. Keeping up a skin care and emollient routineA consistent skin care routine - regular emollient (moisturiser) use, gentle washing, and avoiding known irritants - genuinely reduces dryness, cracking and itch between and alongside your prescribed treatment, and can reduce how often you
  8. Prioritising good sleepPoor sleep and psoriasis often go together - itching and discomfort can disrupt sleep, while poor sleep in turn can heighten stress and inflammation, potentially worsening psoriasis in a two-way cycle similar to the itch-stress relationship
  9. Staying physically activeRegular physical activity helps manage the weight and metabolic risk linked to psoriasis, supports mood, and is safe for the great majority of people with psoriasis and psoriatic arthritis - joint pain or stiffness shouldn't automatically m
  10. Looking after mental health and moodPsoriasis carries a higher risk of depression, anxiety and, in severe cases, suicidal thoughts than the general population - one large UK study found a 44% higher risk of suicidality - and this isn't just about visible skin: inflammation it
Rheumatoid Arthritis
  1. Smoke-free to protect your joints and help your treatment workSmoking is the single strongest modifiable risk factor in rheumatoid arthritis - it increases your chance of developing RA, tends to make disease activity worse, and measurably reduces how well DMARDs and biologic medicines work.
  2. Staying active with safe, regular exercise - including some strength workExercise, including resistance (strength) training, is safe for almost everyone with RA and is one of the most under-used tools for managing it - many people wrongly believe activity will damage their joints, when research consistently show
  3. Eating a Mediterranean-style diet and maintaining a healthy weightWhat you eat and your weight both matter in RA - a Mediterranean-style diet rich in vegetables, olive oil, oily fish, pulses and wholegrains is a well-established anti-inflammatory eating pattern, and one small trial found that following it
  4. Looking after gum and oral healthThere's a well-documented association between gum disease (periodontitis) and RA: a bacterium commonly involved in gum disease, Porphyromonas gingivalis, is thought to trigger the same protein-modifying process (citrullination) that drives
  5. Prioritising restorative sleep and pacing fatigueFatigue is one of the most disabling parts of RA for many people, often as troublesome as the joint pain itself, and poor sleep and unmanaged fatigue can feed into a cycle of worse pain, lower mood and reduced activity.
  6. Managing stress and emotional wellbeingStress doesn't cause RA, but it can worsen how you experience it - many people notice flares or worse pain during stressful periods, and living with a chronic condition is itself a source of ongoing stress.
  7. Staying up to date with recommended vaccinationsMany RA medicines, including DMARDs and biologics, work by calming down your immune system, which means infections can hit harder and vaccine-preventable illness is a genuine risk worth taking seriously.
  8. Taking RA medicines and attending monitoring bloodsDMARDs and biologic medicines are the most effective way to control RA inflammation and prevent joint damage, but they only work if taken consistently as prescribed - missed doses are one of the most common, and most avoidable, reasons trea
  9. Protecting joints and pacing activityJoint protection techniques - using larger, stronger joints for heavy tasks, spreading load, using aids or adaptive equipment where helpful, and avoiding staying in one position for too long - can reduce strain on joints that are inflamed o
  10. Aware of and managing cardiovascular riskRA doesn't just affect your joints - ongoing inflammation also affects your blood vessels, and people with RA carry a meaningfully higher risk of heart attack and stroke than the general population, even after accounting for standard risk f
Stroke & TIA Secondary Prevention
  1. Keeping blood pressure at targetBlood pressure is the single biggest modifiable driver of a further stroke or TIA, and the benefit tracks the size of the reduction achieved - in the landmark PROGRESS trial, those who achieved the largest falls in blood pressure got the la
  2. Keeping cholesterol and lipids well controlledLowering LDL cholesterol reduces the fatty build-up in the arteries supplying the brain that can cause a stroke, and this matters just as much after a stroke or TIA as it does for heart disease.
  3. Checking pulse and knowing your heart rhythm statusAtrial fibrillation (AF) is a common, often silent cause of stroke, because it allows small clots to form in the heart and travel to the brain. Checking your pulse can help pick up a previously undetected irregular rhythm.
  4. Staying smoke-freeSmoking damages blood vessels and makes blood more likely to clot, directly raising the risk of a further stroke. It also raises blood pressure and speeds up the build-up of fatty plaques in the arteries supplying the brain.
  5. Following a Mediterranean-style dietA Mediterranean-style diet - rich in vegetables, fruit, wholegrains, pulses, nuts, olive oil and fish, with less red and processed meat - improves blood pressure, cholesterol, inflammation and blood vessel function.
  6. Keeping salt intake lowCutting salt intake lowers blood pressure and directly reduces stroke risk - a very large trial using a reduced-sodium salt substitute in place of regular salt, in people with a history of stroke or high blood pressure, found significantly
  7. Staying physically activeRegular physical activity after a stroke or TIA improves fitness, blood pressure, cholesterol and mood, and is linked to a lower risk of a further event.
  8. Keeping alcohol low or avoiding itHeavy or binge drinking raises blood pressure and the risk of both bleeding and clot-related stroke, so keeping alcohol within low-risk limits - or avoiding it - is an important protective step, particularly since binge episodes cause the s
  9. Taking antiplatelet/anticoagulant medicine exactly as prescribedIf you've been prescribed an antiplatelet (such as aspirin or clopidogrel) or anticoagulant medicine, taking it exactly as directed - every dose, without gaps - is one of the most protective things you can do, since these medicines specific
  10. Keeping blood sugar and diabetes well managedDiabetes and higher blood sugar levels roughly double the risk of stroke and make a further stroke more likely, by damaging blood vessels throughout the body including in the brain, and by compounding the effects of high blood pressure and
Type 2 Diabetes
  1. Smoke-freeStaying completely smoke free is essential for protecting your health when you have type 2 diabetes, as smoking dramatically increases your already elevated risk of serious complications.
  2. Physically active (≥150 min moderate or ≥75 min vigorous activity/week)Regular 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 tools for managing type 2 diabetes and reducing your risk of complications.
  3. Drinks little or no alcoholDrinking little or no alcohol supports your blood sugar control and helps reduce your risk of diabetes complications and other health problems.
  4. Keeps up with health screening tests (e.g. BP, cholesterol, cancer screening)Keeping up with health screening tests including blood pressure checks, cholesterol tests, kidney function tests, eye examinations, and foot checks is essential when you have type 2 diabetes, as regular monitoring allows early detection and
  5. Healthy blood pressure (e.g. less than 140/90 mmHg)Keeping your blood pressure at a healthy level, generally below 140/90 mmHg or a lower target if recommended by your healthcare provider, is crucial for preventing diabetes complications and protecting your heart, kidneys, and eyes.
  6. Good blood sugar control (HbA1c within target if diabetic)Maintaining good blood sugar control with your HbA1c within your individual target is the cornerstone of diabetes management and significantly reduces your risk of developing serious complications.
  7. Healthy cholesterol profile (e.g. LDL less than 3.0 mmol/L)Maintaining a healthy cholesterol profile with LDL cholesterol ideally below 3.0 mmol/L, or lower if you have established cardiovascular disease, is essential for reducing your risk of heart attack and stroke when you have type 2 diabetes.
  8. High dietary fibre intake (25–30g/day)Eating a diet high in fiber with an intake of 25 to 30 grams per day is one of the most beneficial dietary strategies for managing type 2 diabetes and improving your blood sugar control.
  9. Healthy body weight (BMI 18.5–24.9 if applicable)Maintaining a healthy body weight with a BMI in the range of 18.5 to 24.9 if applicable can dramatically improve your diabetes control and in some cases lead to remission of type 2 diabetes.
  10. Low intake of added sugarsKeeping your intake of added sugars low is important for managing your blood sugar levels and supporting overall metabolic health when you have type 2 diabetes.

9 plans

Prevention

Go straight to the patient. The practice sees every one it sends.

Cancer Prevention
  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 weight (BMI 18.5–24.9 if applicable)Maintaining 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 active (≥150 min moderate or ≥75 min vigorous activity/week)Regular 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 screenings (e.g., mammograms, bowel screening, cervical screening)Participating 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 carcinogens (e.g., asbestos, radon, industrial chemicals)Minimising 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 risk (e.g., HPV, hepatitis B)Getting 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.
Dementia Prevention
  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 Weight (BMI 18.5–24.9 if applicable)Maintaining 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 Pressure (e.g. less than 140/90 mmHg)Keeping 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 Control (HbA1c within target if diabetic)Maintaining 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 Active (≥150 min moderate or ≥75 min vigorous activity/week)Regular 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 Well (low symptoms of depression / anxiety)Maintaining 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 & Vision (regular checks, uses aids if needed)Protecting your hearing and vision through regular checks and using aids if needed is important for maintaining brain health and reducing your risk of dementia.
Fall Prevention
  1. Regular strength/resistance training (≥2×/week)Regular 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 exercises (e.g. Tai Chi, single-leg stands, heel-to-toe walking)Practicing 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 environment (removes trip hazards, uses grab rails, good lighting)Optimising 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 regularly (avoids sedatives and multiple drug interactions)Reviewing 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 health (vitamin D, calcium, and weight-bearing activity)Supporting 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 footwear (avoids slippers and loose shoes)Wearing 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.
Independent Living
  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.
Independent Living (Carer)
  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.
Preconception & Fertility Health
  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
Prehabilitation (Preparing for Surgery)
  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.
Stroke Prevention
  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.
Young Adult Health
  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

10 plans

Lifestyle

Go straight to the patient. The free tier covers all ten.

Biomechanical Health Optimisation
  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.
Diet Optimisation
  1. Treat highly processed foods as occasional indulgences (not dietary staples)Treating 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 foods (oily fish or plant sources like flax/chia/walnuts)Eating 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/calories (including juices, smoothies, fizzy drinks)Minimising 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 fibre (wholegrains, legumes, fruit, veg) in minimally processed formsChoosing 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 foods (e.g. kimchi, kefir, sauerkraut, live yoghurt, sourdough)Adding 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 vegetables (red, orange, green, purple, white)Including 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.
Exercise Optimisation
  1. Practices regular balance and stability training (e.g. single-leg stands, wobble board, Tai Chi)Practicing 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 week (e.g. bodyweight, bands, weights)Performing 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 activity (e.g. walking, cycling, swimming ≥150 min/week)Engaging 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 max (e.g. short sprints, hill climbs, HIIT)Including 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 routine (exercises on set days/times each week)Maintaining 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 recovery (7–9 hours/night, rest days, good sleep hygiene)Prioritising 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 diet (supports energy, muscle growth, and repair)Eating 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 progress (e.g. journal, wearable, app: steps, sleep, HRV)Using 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-hydrated (especially before, during, and after exercise)Staying 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.
Health Optimisation
  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 weight (BMI 18.5–24.9 if applicable)Maintaining 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 tests (e.g. BP, cholesterol, cancer screening)Keeping 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 active (≥150 min moderate or ≥75 min vigorous activity/week)Regular 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 quality (7–9 hours/night for most adults)Getting 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 well (low symptoms of depression/anxiety)Being 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.
Heart & Artery Health
  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
Maintaining Good Mental Health
  1. Good sleep quality (7–9 hours/night for most adults)Getting 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 media (avoids information overload and comparison stress)Taking 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 active (≥150 min moderate or ≥75 min vigorous activity/week)Regular 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 diet (supports gut-brain health and stable mood)Eating 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.
Sleep Optimisation
  1. Regular sleep routine (consistent sleep/wake times)Maintaining 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 well (low symptoms of depression/anxiety)Being 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 activity (but not too close to bedtime)Engaging 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 bed (e.g. deep breathing, mindfulness)Avoiding 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.
Smoking & Vaping Cessation
  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
Vegan Diet Optimisation
  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 meal (aim ~1.0–1.1 g/kg/day)Hitting 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 intake (supplement or fortified foods)Ensuring 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 daily (ALA sources + consider algae DHA/EPA)Including 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 daily (fortified plant milks/yoghurts, calcium-set tofu, low-oxalate greens)Meeting 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 sufficiency (sunlight + supplement in autumn/winter if needed)Maintaining 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 absorption (iron-rich foods + vitamin C; avoid tea/coffee near meals if needed)Optimising 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 sufficiency (iodised salt or reliable iodine source)Ensuring 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 bioavailability (legumes, wholegrains, nuts, seeds)Supporting 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 movement (strength 2–3×/week + walking)Including 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
Weight Loss
  1. Avoid Ultra-Processed Foods (high in sugar and fats)Avoiding 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 Foods (including fruits, vegetables, and whole grains)Eating 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 Beverages (to less than one serving weekly)Limiting 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 Slowly (to enhance satiety)Chewing 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 Planning (to avoid impulsive eating)Practicing 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 Snacks (to control hunger between meals)Prioritising 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 Nightly (with a regular sleep schedule)Sleeping 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 Eating (using non-food coping strategies)Managing 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 Alcohol (to reduce excess calories and support overall health)Limiting 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 evidence

Every figure checked against its paper.

One hundred and eighty-seven papers sit behind the plans. Forty carry a headline figure read back to the source — no rounded-up claims, no number without a citation. They are in the platform too: one finding a week on your dashboard.

What one of these is

A plan is ten things the patient can change.

Not a leaflet and not a diagnosis. Each plan names the modifiable factors that matter for that condition, has the patient score themselves on every one, and turns the low ones into something to do tomorrow.

Ten factors, scored by them

Sleep, movement, alcohol, blood pressure — whatever the condition actually turns on. The patient scores each one nought to ten, so the plan is built from their answers rather than from an average.

A reason for every one

Open any plan above and each factor explains why it is there. The library sits on 187 papers, forty of which carry a headline figure read back to its source.

Then it becomes daily

The plan lands in the patient’s own app as a short daily check-in (a plan for a long-term condition once a clinician has approved it), and what they managed comes back at the review.

Send one

A plan is one click from here.

Clinicians open the same library inside GeneralPractice.AI and send any of it to a patient. The free tier covers the ten lifestyle plans with no card.

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