We’re all guilty of having a few unhealthy habits; whether it be staying up too late or spending too much time watching TV.

Snapping out of routine can be tough.

We’ve put together this short guide which highlights 7 simple but effective changes you can make for a healthy and happier lifestyle. Work them into your everyday routine and they will soon add up to a healthier and happier you.

7 Healthy Lifestyle Tips

Read on to discover our top seven health lifestyle tips to boost your wellbeing.

1. Get a good night’s sleep

Sleep is essential, not only for your mental and emotional wellbeing but also for your physical health. Your body uses this shut-down time to replenish, heal and recharge.

And - it’s not just quantity that counts, it’s also the quality. To support a healthy and happy lifestyle, it is recommended to get around 7 to 8 hours sleep a night.

Poor or insufficient sleep can have a cumulative effect, leaving you vulnerable to slower reflexes, lack of concentration and lower productivity levels. Lack of sleep has also been linked to chronic diseases, anxiety and depression.

A consistent bedtime routine is key to getting a good nights sleep - aim to go to bed at the same time every day. Before bed, do some gentle stretches, read a book or have a warm bath - and keep all electronic devices out of the bedroom. This should help you relax and drift off.

2. Keep hydrated

Water is essential for our wellbeing and so for optimum health, we need to be well-hydrated. Our body is actually made up of two-thirds water and we need this H2O for a host of bodily functions, from regulating temperature to detoxifying and removing waste.

As well as impacting on our body’s efficiency, poor hydration can also affect our energy levels as well as concentration, mental clarity and vitality.

To keep sufficiently hydrated, healthy and happy, the recommended amount of water we need to drink each day is around two litres (or eight glasses) – more if you are very active.

3. Stand up and move more

The sedentary lifestyle is widely recognised as being detrimental to our health and wellbeing and the perfect antidote is to get up and get moving. Adding some aerobic exercise into your day can make a real difference and it doesn’t have to be intense. Walking for just 30 minutes a day can help to reduce your risk of chronic disease, high blood pressure and weight gain as well as helping to boost mood, cognitive function, muscle strength and flexibility.

As well as making time for exercise, there are also other small steps you can add into your day that collectively help to counter the effects of a sedentary life, such as taking the stairs instead of the lift, gardening or taking the dog for a nice, long walk. And, if you do find you need to spend long periods of time in front of the computer, build in regular breaks when you get up and move around.

4. Be more mindful

In our fast-paced world, we can feel overwhelmed or distracted by everything we have to do in a day. But with so much going on, we often miss out on the smaller things that can bring a sense of perspective, calm and joy into our lives. And this is where mindfulness comes in.

From sitting down to enjoy the simple pleasure of a meal to taking yourself into the garden and spending five minutes consciously observing your surroundings, there are plenty of little mindful activities you can work into your day.

Increasing mindfulness and the time you spend ‘living in the moment’ can have a significant impact on your health, happiness and overall wellbeing.

5. Eat well

Variety is the spice of life and, when it comes to what you eat, a variety of whole foods, fruit, vegetables, good fats and lean protein is key to a healthy body and mind.

Cutting back on junk, sugar and processed foods and eating as naturally as possible will help you to get all the daily nutrients your body needs to perform at its optimum. A well-nourished body is also more able to fight illnesses, recover from exercise and positively deal with whatever life throws at you.

Aim to cook from scratch if you can and include a rainbow of colours on your plate to ensure you are getting all those essential vitamins and minerals.

6. Get outside

You should never underestimate the power of the outdoors when it comes to our mental and physical health. Spending quality time outside can be a real boost to our happiness and wellbeing.

Nature can help you to switch off from the pressures and technologies of life and rediscover a simpler way, even if it’s for just a few hours. Recharging your batteries with a walk in the fresh air can also boost mental clarity and help with anxiety and depression as well as increase your physical fitness, resilience and stamina.

So, get your walking boots on, slap on the sunscreen, grab a bottle of water and stride out for some mood and health-boosting time outside.

7. Appreciate what you have

With the demands of modern life and the pressures of wanting to have it all, it can be easy to lose track of the little things that give our lives perspective. Taking some time out to focus on what we have, rather than what we don’t, can really help you to see everything in a much healthier, holistic way. And, as it’s been said, it is often the little things in life that make you happy.

Why not start a gratitude diary and each day, write down three things you are grateful for – from that freshly brewed cup of coffee or newly-changed bed linen to an unexpected visit from a friend or the effort made to stop smoking.

Consciously acknowledging what you do have and what you have achieved will bring you a deeper sense of appreciation. And that is another simple yet essential tip for a happy, healthy and fulfilled life.

Getting a prescription from your GP is not always ideal, especially when your work hours coincide with your doctors opening hours.

Maybe you need a remedy for excruciating period pain, but you can’t see your doctor immediately. Perhaps you’re dealing with a delicate condition, such as erectile dysfunction, and would prefer full discretion. Whatever your reasonings, you can take comfort in knowing that you can get prescriptions from online pharmacies.

How do you get a prescription from an online pharmacy like Express Pharmacy, exactly? Read on to find out everything you need to know.

Advantages of Electronic Prescriptions

Until not so long ago, people could only get a paper prescription from their GP; then, they had to present it to their dispenser to get their prescribed treatment.

The NHS first introduced electronic prescriptions in 2009, and since then, online pharmacies have become increasingly popular. Through this method, the prescriptions are signed, sent, and processed electronically.

How Do Online Prescriptions Work?

The electronic prescription service (EPS) allowed many online pharmacies to start an online prescription service. These pharmacies pair with registered GPs, specialists, and other healthcare professionals who can issue prescriptions.

To get an online prescription, all you have to do is choose your desired treatment and then complete a screening test. This screening test tends to include basic information such as your height, weight, and pre-existing medical conditions. This medical assessment helps online pharmacy doctors decide whether or not you’re eligible for treatment.

At the end of the questionnaire, you’ll have to confirm that you’re over 18. Younger people won’t be able to benefit from an online prescription service and will need to visit their doctor directly.

Upon completion, the results of your online consultation will be reviewed by an independent medical prescriber who will either authorise a private prescription or reject it.

If your prescription is authorised, you will then be able to continue with the purchase and – depending on pharmacy – decide whether you want to collect the meds yourself or have them delivered to your home.

Are Online Prescriptions Safe?

As long as you’re buying from a legitimate online pharmacy that operates legally in the UK, getting an online prescription is both legal and safe.

Registered pharmacies collaborate with professional doctors and pharmacists who can screen your medical history and even reach out to you with further questions to determine your suitability for the treatment.

Legitimate online pharmacies will also ask you to verify your age and identity before issuing a prescription.

A simple way to find out if the online pharmacy of your choice is legitimate is by checking the MHRA website to see what pharmacies and domain names are authorised to sell medication online within the UK.

Why Get an Online Prescription?

If you are not accustomed to buying meds online, getting an online prescription might sound quite foreign. However, obtaining online prescriptions comes with many advantages:

Online prescriptions are faster to obtain

The great thing about online prescriptions is that they can be obtained from the comfort of your own home. Most GPs, on the other hand, require their patients to make an appointment and attend a visit before issuing a prescription. And, usually, you will have to wait at least a few days before seeing your doctor.

Getting a prescription online, however, only requires you to answer a questionnaire, making the process far quicker. And, at Express Pharmacy, you can receive your prescription in as little as one working day.

Online prescriptions are discrete

When buying prescription meds online, you will never have to meet the prescriber – or the pharmacist, as a matter of fact. Moreover, anything that you buy is usually dispatched discretely, in unbranded packaging. Many people find this to be of great comfort, especially if they have a condition which they would rather keep private.

Where Can I Get An Online Prescription From?

It is important to only buy prescription meds online from authorised online pharmacies, such as us here at Express Pharmacy.

Express Pharmacy is a regulated UK pharmacy licensed to dispense prescription medication supplied by Dillons Pharmacy - an established NHS pharmacy based in London - across the country.

Authorised prescribers issue our private prescriptions in less than 24 hours, and you can opt for various collection or delivery options, including same-day collection, next-day delivery, or standard delivery via UPS or Royal Mail.

We value your privacy and dispatch all orders in plain, unbranded packaging, so you can buy from us in all confidence.

Call our team on 0208 123 0703 if you require more information regarding our online pharmacy. Alternatively, browse our treatments and get started today.

Many of us choose to welcome the new year by abstaining from booze, but how beneficial is Dry January?

It’s the start of a brand new year, which means many of us have probably spent the last few weeks eating and drinking more than usual. To counteract this overindulgence, we often promise ourselves that we’re going to look after our health in January. And for many, this means Dry January.

Committing to Dry January means abstaining from alcohol for the first month of year, in an attempt to improve your health.

Alcohol consumption is an ongoing issue in the UK, with significant numbers of people regularly drinking to excess. In fact, 21% of UK adults drink more than 14 units per week, leading to over 337,800 hospital admissions per year. What’s worse, the UK also experiences more than 5,800 alcohol-specific deaths per year.[1]

But can Dry January help counteract the health concerns associated with alcohol? These are just some of the benefits involved.

The benefits of Dry January

Sleep better

Improving your sleep can help to significantly improve your overall health, as sleep impacts everything from mood and mental wellbeing to weight and cardiovascular health. In fact, research has shown that men with severe sleep apnoea are 58% more likely to develop congestive heart failure.[2]

Yet while we all know sleep is important, drinking too much can negatively impact your sleep quality significantly. For one thing, excessive drinking is widely associated with fatigue and persistent sluggishness. Indeed, alcohol accounts for at least 10% of all cases of chronic insomnia.[3]

As such, cutting down on drink in January can improve your sleep. Research from Alcohol Change UK reveals that 71% of people experienced better quality sleep when they cut out alcohol for a month, while 67% said they had more energy.[4]

Weight loss

Weight management is by far one of the most popular New Year’s resolutions and taking part in Dry January can help you achieve your goals.

Alcohol has a much higher calorie content than most people realise, containing seven calories per gram. This beats out both protein and carbohydrate (four calories per gram) and is only slightly less than fat (nine calories per gram).[5]

Abstaining from alcohol not only lowers your calorie intake, but can also give you the energy you need to move more and eat healthier. It’s no surprise that over half of Dry January participants (58%) report weight loss as a result of their efforts.[6]

Attitude adjustment

Although Dry January only lasts for a month, completing the challenge can lead to long-term changes in your relationship with alcohol. One study looked at the effects of Dry January on 857 participants, and found that 64% continued to drink less alcohol even six months after Dry January had finished.[7]

Committing to better health in 2020 doesn’t have to mean a choice between cutting out alcohol altogether or continuing with business as usual. Even cutting back a bit on your alcohol intake, rather than abstaining completely, can benefit your health in numerous ways. Consuming less alcohol is associated with better mood, higher concentration, clearer skin, higher energy levels, weight loss, better quality sleep and improved health all-round.[8]

Make 2020 the year your health flourishes with weight loss medication and so much more at Express Pharmacy. Speak to one of our expert pharmacists today by calling 0208 123 07 03 or use our discreet Live Chat service.

[1] NHS UK. Statistics on Alcohol, England 2019. 2019

[2] National Sleep Foundation. How Sleep Deprivation Affects Your Heart. 2018

[3] Harvard Health Publishing. Alcohol and fatigue: sedative effects of drinking can also initiate other physical responses in the body. 2017

[4] Alcohol Change UK. Dry January. 2019

[5] Tayie, FA. Beck, GL. Alcoholic beverage consumption contributes to caloric and moisture intakes and body weight status. Nutrition. 2016

[6] Alcohol Change UK. Dry January. 2019

[7] De Visser, RO. et al. Voluntary temporary abstinence from alcohol during “Dry January” and subsequent alcohol use. Health Psychology. 2016

[8] Drinkaware. Reasons for cutting down on alcohol. 2019

Men’s health continues to be a significant issue around the world. Globally, men die an average of six years younger than women, for largely preventable reasons.[1]

Men are more likely to smoke, eat too much salt, eat too much red meat, not eat enough fruit and vegetables and drink to dangerous levels. What’s more, men are twice as likely to develop liver disease. 67% of men are overweight or obese, and 20% of men die before the age of 65.[2]

Because of this, initiatives like Movember have become increasingly important to men’s health.

The importance of Movember

Over the years, Movember has become an increasingly popular movement intent on improving the health and wellbeing of men. Movember addresses key male health concerns, including:

- Prostate cancer

- Testicular cancer

- Mental health

- Suicide prevention[3]

The movement encourages men to talk, ask for help, listen to others, act and check in, in light of statistics like this: 75% of suicides in the United Kingdom are men. Every minute around the world, a man dies by suicide.[4]

Research shows that men remain reluctant to share their health concerns

A clear problem in helping to tackle these issues is that men are significantly less likely to address their health concerns than women. In fact, men are around a quarter as likely as women to see a doctor over a one-year period, half as likely over a two-year period, and three times less likely over 5 years.[5]

Almost six out of 10 men (59%) say there are factors which stop them visiting the doctor, with 31% saying they only go to the doctor if they are extremely sick. A further 10% say they are scared of visiting their GP in case they learn that something is wrong with them.[6]

Health concerns among men are more common than you might think

It’s more important than ever that men feel able to discuss their health openly and without judgement, as there are still many conditions impacting the health of thousands of men every year.

Between 2014 and 2016, there were 2,364 new cases of testicular cancer in the UK, and 64 deaths as a result of the condition.[7] What’s more, in the UK more than 47,500 men are diagnosed with prostate cancer every year, which equates to 129 men every day. 11,500 men die every year as a direct result of prostate cancer. This is equal to one man every 45 minutes.[8]

And it isn’t just life-threatening conditions like cancer that impact men’s health. Conditions like erectile dysfunction and premature ejaculation are more common than many people realise, yet a significant number of men suffering from these conditions feel too embarrassed to address them with a doctor. Premature ejaculation occurs in anywhere between 4 and 39% of men.[9]

Find safe, effective and discreet medication here at Express Pharmacy

Men should never feel too embarrassed to seek the medical help they need, be it for their physical or mental wellbeing. However, safe and effective medication for a range of men’s health concerns is available at Express Pharmacy. These include erectile dysfunction, premature ejaculation and hair loss.

Speak to one of our pharmacists today by calling 0208 123 07 03 or by using our discreet online Live Chat service.

[1] Movember UK. Men’s Health. 2019

[2] Men’s Health Forum. Statistics: The key data on men’s health. 2014

[3] Movember UK. What We Stand For. 2019

[4] Movember UK. Mental Health. 2019

[5] Mahalik, JR. Dagirmanjian, FRB. Working Men’s Constructions of Visiting the Doctor. American Journal of Men’s Health. 2018

[6] Landro, L. Why Men Won’t Go to the Doctor, and How to Change That. The Wall Street Journal. 2019

[7] Cancer Research UK. Testicular cancer statistics. 2017

[8] Prostate Cancer UK. About prostate cancer. 2019

[9] McMahon, CG. Premature ejaculation. Indian Journal of Urology. 2007

Heading off to a foreign destination can be both an exciting and daunting experience. While so much adventure lies ahead, it is perfectly normal to feel overwhelmed by all of the preparation which needs to take place before you jet off. However, once everything is set and ready to go, you get to reap all of the benefits that come from travelling, without a single worry in the world!

Unfortunately, heading off abroad means that your body may become victim to some nasty diseases. These diseases are likely to leave you feeling very unwell and may even mean you have to cut your travels short. Although a scary thought, these diseases are simple to avoid, thanks to vaccinations.

Vaccines Needed Around The World

You won’t need to get a vaccination for every country you travel to, but it’s worth checking what is recommended in your specific location before it’s too late. To make things easier for you, you can use the map below to establish whether the country you are travelling to is at high risk of disease.

As you can see, places residing in South Asia and Africa are at the highest risk of disease. Shockingly, up to ten jabs are required if you’re travelling to Ethiopia, Nigeria and Pakistan - to name a few. Did you know that so many were needed?

With so many countries being at both medium and high risk, it’s clear to see just how important it is to get the correct vaccinations. Even some of the most popular travel destinations require vaccinations for safe travels, including Mexico, Greece and South Africa. It’s worth noting that the recommendation levels might be lower in some of these popular destinations, but it’s always better to be safe than sorry.

The next time you’re planning an adventure, you can use this interactive map as a guide, in order to make sure that you’re as protected as much as possible. It really is a life or death situation here, and your holiday shouldn’t have to be ruined by something so preventable.

How Do I Get A Vaccination?

Getting your recommended vaccinations has never been easier. Simply book an appointment with your GP around four to six weeks before your departure date; they’ll be able to do the vaccination for you and discuss any further instructions, too. The lifespan of the vaccination will entirely depend on which one you have been given, but roughly, they can last anything from a few months to several years.

Once again, the cost of the vaccine will completely depend on what it is for. Vaccines for high-risk diseases like Cholera and Typhoid are usually free to receive from the NHS, but for less common diseases such as Japanese Encephalitis, you will be expected to pay a fee. Don’t forget that when you’re purchasing something that's going to protect your life, it’s a small price to pay.

How much does the vaccine cost?

You can use the above table to figure out how much you will be expected to pay for the jab you are receiving. As you can see, the average cost for a vaccination is around £50, but the price will ultimately depend on the vaccine which is needed. More times than not, the prices will vary, so be sure to check with your GP for an updated price list.

Are Vaccines Worth The Money?

Paying for vaccinations is probably the last thing you want to do after paying for a holiday, but when you look at the bigger picture, they’re a worthwhile investment. Vaccinations not only prevent you from falling ill to a nasty disease; they prevent you from having to pay a hefty medical bill, too. Check out the below chart for an insight into just how expensive treatment costs are for various, preventable, diseases.

How Much Does The Treatment Cost?

As you can see, there isn’t a single illness on the above table, which doesn’t come with a hefty treatment cost. When you next hesitate about paying £77 for a Tuberculosis jab or something similar, remember that you could be ending up with an illness which will cost over £100,000 to treat.

So, in short, yes - vaccines are certainly worth the money when your health is in the works.

How Many People Die From Not Getting Vaccinations?

Although there may be no legal requirements to get jabs done, it’s far too risky to put off getting them. In fact, an increasing number of people have lost their lives due to not getting vaccinations; is the risk really worth it?

To put this into perspective, there are an estimated 128,000 to 161,000 deaths each year from the disease Typhoid. Considering the vaccination to prevent this disease is free from the NHS, the numbers are very alarming.

How Many Death Are There Each Year?

Other alarming cases included 1,000,000 deaths a year from Malaria and 887,000 from Hepatitis B. Of course, the risk of dying from these diseases will depend on which country you live in and the standard of healthcare available, but these numbers alone should highlight just how easy it is to catch bugs when you aren’t protected.

Things To Remember

Once you’ve had your vaccination, your doctor might tell you to take some medication throughout the duration of your trip. This is a common practice for anti-malaria in particular, and luckily, you can buy our anti-malaria tablets online if you’re prescribed them.

Your overall health will be taken into consideration before you are given the vaccination, as those with poor health may not be able to receive it.

If you are travelling to central Europe, North America or Australia, then the chances of you needing a jab are very slim. However, please check with your GP.

Vaccinations might be uncomfortable, but catching a disease will be far worse. Look after yourself!