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LifestyleSpecialist Nurses 0800 074 8383prostatecanceruk.org1Diet and physical activity for menwith prostate cancerIn this fact sheet: Why is a healthy lifestyle important? What type of physical activity should I do? How can I eat more healthily? How can a healthy lifestyle help with theside effects of treatment? Where can I find healthy recipes? Can any foods help with myprostate cancer? Are there any foods I should eat less of? Questions to ask your doctor or nurse More information About us Should I use supplements orherbal remedies?This fact sheet is for anyone with prostatecancer who wants to improve their generalhealth. Your partner, family or friends mightalso find it helpful.We describe how a healthy diet and regularphysical activity may help you manage theeffects of prostate cancer and its treatment,and why staying a healthy weight may bevery important.We don’t recommend any set diet or exerciseprogramme. Instead, we suggest somechanges to improve your overall health, andthat might help with your prostate cancer.This fact sheet doesn’t talk about eatingproblems caused by prostate cancer or itstreatment. If you want information on these,ask your doctor or nurse. They may be ableto refer you to a dietitian. You can also speakto our Specialist Nurses, in confidence, on0800 074 8383, or chat to them online.SymbolsThese symbols appear in this fact sheet toguide you to more information:Speak to our Specialist NursesRead our publicationsWhy is a healthy lifestyle important?A healthy lifestyle can give you more control overyour health and help you to improve it. Lots ofthings can affect your health, including: body weight diet physical activity alcohol smoking.Body weightStaying a healthy weight is one of the best thingsyou can do for your overall health. It can loweryour risk of many health problems, includingheart disease, type-2 diabetes and somecancers. It may also be important for men withprostate cancer, as there is strong evidence thatbeing overweight raises the risk of aggressive oradvanced prostate cancer.

LifestyleSpecialist Nurses 0800 074 8383prostatecanceruk.orgBeing a healthy weight may mean your prostatecancer is less likely to spread after surgery orradiotherapy. Hormone therapy might also beless effective if you’re very overweight. Andstaying a healthy weight may help you manageor reduce some of the side effects of treatments,such as urinary problems after surgery.See page 14 for more information.2see if you have any other health problems thatcould be causing your weight loss. They mayalso refer you to a dietitian to help you put onsome weight.How do I know if I’m a healthy weight?Your body mass index (BMI)You can use the body mass index (BMI) chartbelow to check if you’re a healthy weight foryour height.Being underweight can also affect your health.For example, underweight men have a higherrisk of bone thinning (see page 14). Sometypes of hormone therapy can also cause bonethinning, so men on hormone therapy may beparticularly at risk of bone thinning if they arealso underweight. Being underweight canalso slow your recovery from treatments suchas surgery.1. Find your weight (in stones or kilograms) anddraw a line from the top to the bottom ofthe chart.2. Then find your height (in feet and inches ormetres) and draw a line from left to right.3. The two lines will meet in one of the shadedareas, showing whether you are a healthyweight for your height.If you’re underweight and are struggling to puton weight, speak to your GP. They may check toWeight in 501.486’66’56’4Height in feet and 95’8Healthy Overweight weightObeseVery 4’10678910111213141516171819Weight in stones20212223242526Height in metres40

LifestyleSpecialist Nurses 0800 074 8383prostatecanceruk.orgYour waist sizeAnother way to check if you’re a healthy weightis to measure the size of your waist, as carryingfat around your middle can raise the risk of heartdisease and other health problems. Wrap a tapemeasure around your body, half-way betweenthe top of your hips and the bottom of your ribs.Don’t suck your tummy in, just breatheout naturally.For a man, if your waist size is 94cm (37 inches)or more, you have a higher risk of healthproblems. If it’s 102cm (40 inches) or more,you’re at a much higher risk.Losing weight safelyIt’s important to lose weight steadily by makinghealthy changes to your diet and slowlyincreasing the amount of exercise you do.Try to avoid the popular short-term diets thatcause very quick weight loss. They often cutout important food groups or can be too lowin calories. If you lose weight too quickly bynot eating enough, your body might not get allthe nutrients it needs. And if you don’t continueto eat healthily after losing weight, you mayput the weight back on again. See page 4 formore on healthy eating, and page 12 for moreon physical activity.Getting supportTalk to your doctor if you’re worried about yourweight – whether you want to lose or gain weight.They can help you think about suitable changesto your diet or types of physical activity. Theymay be able to refer you to a dietitian or exerciseprogramme. You can also get more informationfrom other organisations (see page 18).Top tipRemember – if you’re overweight, any weightloss is better than none. And once you’veachieved your goal, it’s important to continueeating healthily and being active to keep theweight off.3DietA healthy diet is important for your overall health.It can help you stay a healthy weight and canlower your risk of health problems such as heartdisease, type-2 diabetes and some cancers.Read more about healthy eating on page 4.You may have heard of certain foods or dietsthat might be helpful for men with prostatecancer, and some that might be harmful (seepage 8). Unfortunately, different studies havehad different results, so we don’t know for surewhether specific foods can affect the growthof prostate cancer or the risk of it spreading.However, some changes to your diet may helpreduce or manage some of the side effects ofprostate cancer treatment (see page 14) andcan help you feel more in control.Physical activityPhysical activity is any type of movement thatuses energy. It doesn’t have to be a sportor going to the gym – it could be walking,swimming or gardening.We don’t know for sure if physical activity canhelp slow the growth of prostate cancer, butwe do know that it’s important for your overallhealth and wellbeing. It helps to prevent manyhealth problems such as heart disease andtype-2 diabetes, and can help you stay a healthyweight. Being a healthy weight may help to loweryour risk of advanced prostate cancer(see above).Being active can also help with some of the sideeffects of treatment (see page 14). And exercisemay lift your mood and make you feel happier inyour day to day life, as well as helping you copewith feelings of anxiety or depression. For moreinformation on getting active, see page 12.

LifestyleSpecialist Nurses 0800 074 8383prostatecanceruk.orgAlcoholWe don’t know if alcohol has any specific effecton men with prostate cancer. But we do knowthat drinking too much alcohol can make you puton weight and cause other health problems, suchas heart and liver disease and some cancers.The government recommends that menshould not regularly drink more than 14 unitsof alcohol per week. That’s equal to six pintsof average-strength beer or six small glasses(175ml) of average-strength wine. Try tospread this out over the week and have somealcohol-free days.Speak to your doctor or nurse about whetherit’s okay to drink alcohol while you’re havingprostate cancer treatment. If you have urinaryproblems, try to drink less alcohol. Alcohol canirritate the bladder and make urinary problemsworse. It could also affect your ability to get anerection. There are lots of tips on drinking lessalcohol and getting support on www.nhs.ukHow many units of alcohol are in a drink? A pint of lager, beer or cider (4 per centalcohol) contains 2-3 units. A 175ml glass of wine (12 per centalcohol) contains about 2 units. A 25ml measure of single spirit(40 per cent alcohol) contains 1 unit.SmokingSmoking can cause health problems such as heartdisease, stroke and some types of cancer. It mayalso be harmful for men with prostate cancer.Some research suggests that smoking makesprostate cancer more likely to grow and spreadto other parts of the body (advanced prostatecancer). And the more you smoke, the greaterthe risk.Smoking may also make prostate cancer morelikely to come back after surgery or radiotherapy,and heavy smoking may mean you’re more likelyto die from prostate cancer. But the good news4is that if you stop smoking, your risk should startto drop – and after 10 years it could be as lowas for men who have never smoked.Stopping smoking can also help with theside effects of prostate cancer treatment. Forexample, you may be less likely to get certainurinary problems after radiotherapy. And stoppingsmoking may help to protect your bone health ifyou’re having hormone therapy (see page 14).There’s lots of support available to help you stopsmoking. Talk to your doctor or nurse or can I eat more healthily?If you decide to improve your diet, rememberthat food is an enjoyable and often social part oflife. You should still be able to enjoy your mealsand occasional treats.A healthy diet doesn’t need to be boring. In fact,it’s good to eat a variety of different foods so thatyou get a range of nutrients. You could try somenew foods to add more variety to your meals.For example, you could try a new fruit orvegetable each week.Set yourself realistic goals and start by makingsmall changes that you feel comfortable with.Trying to make lots of big changes all at oncecan be difficult, and you may find it hard to keepthem going over time.Try to cut down on unhealthy foods and drinks,such as those high in sugar or saturated fat, andthose with added flavouring or preservatives. Lookat the labels on packaged foods to find out howmany calories (energy), and how much fat, salt andsugar are in them. You can then compare differentproducts to find the healthiest ones. Rememberthat low-fat foods aren’t always the best option –some may still be high in sugar or calories.If you want help to improve your diet, ask yourdoctor to refer you to a dietitian. They can helpif you want to make big changes to your diet, orif you have other health problems that could beaffected by your diet, such as diabetes.

LifestyleSpecialist Nurses 0800 074 8383prostatecanceruk.orgFruit and vegetablesFruit and vegetables are an important part ofa healthy diet and a good source of vitamins,minerals and fibre. Eating lots of fruit andvegetables helps to lower your risk of healthproblems, including heart disease and somecancers. It can also help you lose weight orstay a healthy weight.Aim to eat at least five portions of fruit andvegetables each day. They can be fresh, frozen,dried or tinned with no added sugar or salt.One portion is roughly one handful or 80gin weight. Try to eat a variety of fruits andvegetables of different colours each day, asthey contain different nutrients.Five portions may sound like a lot, but if youtry to include one or two portions in each meal,and choose fruit as snacks, this should beenough. The table below gives examplesof portions.Top tipIf you’re on a budget, for ways to eat fruitand vegetables without spending lotsof money.Starchy foodsStarchy foods give you energy and help youto feel full for longer, so it’s important to includethem in your diet. Aim to have a portion ateach mealtime.Starchy foods include cereals, potatoes, bread,rice, pasta, plantain, sweet potato and yam.Choose wholegrain (for example, whole rolledoats, corn, quinoa, granary bread, brown rice)and other high-fibre options (for example,potatoes with their skins on, pulses and beans)where possible.How much is a portion?Examples of single portionsSmall fruit Two plums, two satsumas,seven strawberries or sevencherry tomatoes.MediumfruitOne apple, one banana orone nectarine.Large fruit Half a grapefruit, one slice of melonor two slices of mango.Dried fruitOne tablespoon of raisins or two figs.GreenTwo broccoli spears, or four heapedvegetables tablespoons of green beans.CookedThree heaped tablespoons ofvegetables carrots, or eight cauliflower florets.SaladOne bowl of mixed lettuce leaves.vegetablesPulsesThree heaped tablespoons of bakedand beans beans or kidney beans.JuiceOne medium glass (150ml) ofunsweetened fruit or vegetable juice.I felt that changing my diet wasone way I could fight back. Itmay not have made a differencebut I felt better for it.A personal experienceTop tipAs a general rule, a portion of starchy foodis about the size of your fist.5

LifestyleSpecialist Nurses 0800 074 8383prostatecanceruk.org6Protein-rich foodsFoods high in protein include beans, pulses,fish, eggs and meat. Aim to have two to threeportions of protein a day.Non-dairy sources of calcium include soyaproducts with added calcium such as soya milkand yoghurt, green leafy vegetables, and fishwhere you eat the bones, for example, sardines.Try to eat no more than 500g of cooked redmeat (700 to 750g before cooking) a week,and avoid processed meat and meat cookedat very high temperatures as this can increaseyour risk of bowel and stomach cancer. Redmeat includes beef, pork and lamb. Processedmeat is meat that has been preserved bysmoking, curing or salting, or with preservatives.It includes ham, bacon and some sausages (forexample hot dogs, salami and pepperoni, butnot plain sausages from the butcher).If you don’t think there’s enough calcium in yourdiet, speak to your doctor or nurse about takingcalcium supplements.You could choose white meat such as chickenwith the skin removed or fish instead. Or youcould eat beans, peas or lentils, which are lowerin fat and higher in fibre than meat.Dairy and dairy alternativesDairy foods are high in calcium. Calcium isimportant for strong bones and your overallhealth, so you need some in your diet – around700mg per day. Some studies suggest thateating a lot of calcium might increase the riskof your prostate cancer growing and spreading.Other studies have found no link, but it maybe an idea to avoid eating more than 2000mgof calcium – the amount in about 1.6 litresof milk – a day.If you’re on hormone therapy, you’ll need extracalcium to protect your bones. This is becausehormone therapy can cause bone thinning,which means your bones are more likely to breakif you fall over. Men on hormone therapy shouldaim for 1200 to 1500mg of calcium (about twoto three portions of dairy) each day. This is still asafe amount.Choose low-fat options such as skimmed orsemi-skimmed milk and reduced-fat cheese.There have been some studies that suggesthigh-fat dairy foods might increase the risk ofyour prostate cancer growing and spreading,but others have found no link.Dairy foodsAmount ofcalciumSemi-skimmed milk (200ml)245mgPlain low-fat yoghurt (150g)245mgCheddar cheese (30g)205mgOther foodsAmount ofcalciumTinned sardines withbones (100g)500mgKale (95g)145mgTofu (100g)110mgKidney beans (60g)45mgBroccoli (85g)35mgNon-dairy alternatives,such as soya milkVaries – chooseone with addedcalciumHigh-fat foodsYou need to eat some fat for your body tofunction properly. But eating too much fat canmake you put on weight, which raises your riskof being diagnosed with aggressive or advancedprostate cancer. There are also different typesof fat – saturated fat and unsaturated fat.Unsaturated fats are thought to be healthierthan saturated fats.Unsaturated fats are found in plant foodssuch as olive oil, vegetable oils, rapeseed oil,avocados, nuts and seeds, and in oily fish suchas salmon, mackerel and sardines.

LifestyleSpecialist Nurses 0800 074 8383prostatecanceruk.orgSaturated fats are found in meat, cakes, biscuits,pastries, butter, and high-fat dairy products suchas cheese.Replacing animal fats with vegetable oils may helpmen with prostate cancer to live for longer. Thereis also some research that suggests eating lots ofsaturated fat might be linked with an increased riskof prostate cancer coming back after surgery, andof developing advanced prostate cancer. But weneed more research to know for sure whether thisis the case, as other studies haven’t found a link. Eat less red meat and remove any visible fat.Try eating chicken or fish instead. Remove any skin from chicken or turkey.The skin contains lots of saturated fat. Add less oil, butter or other cooking fatswhen you cook. Grill, bake or steam food instead of frying. Choose rapeseed oil for cooking and olive oilfor salad dressings.Ways to eat less total fat and saturated fat Choose tomato-based sauces instead ofcreamy ones. Eat healthy fats from plant foods, such as Replace fatty snacks such as crisps and Choose low-fat or fat-free milk, cheese andbiscuits with healthier options such as fruit. Avoid sausages, burgers and processed meatavocados, nuts and seeds.yoghurt, or use soya milk, rice milk or oatmilk instead of dairy products.such as ham or bacon.Ten steps to eating well1. Eat three meals a day. If you don’t feelvery hungry or you have difficulty eating,try to eat small amounts often instead.If you’re struggling to eat because ofnausea (feeling sick), try to avoid smellyfoods. Cold foods tend to smell less, orit may help if someone cooks for you.2. Include all the food groups. The EatwellGuide on page 10 shows the proportionsyou should include in your diet to get theright balance of nutrients.3. Eat at least five portions of fruit andvegetables every day.4. Base your meals on starchy foods.5. Eat a variety of foods high in protein.6. Eat some dairy foods or non-dairysources of calcium.7. Choose unsaturated oils and spreadsand eat these in small amounts.8. Eat less sugar. Sugary foods includecakes, biscuits, puddings andsugary drinks.9. Cut down on salt. Eat less than 6g of salteach day. Check the labels and look outfor hidden salt in processed foods, suchas bread, cereals, bacon and takeaways.Avoid adding salt when you cook – tryusing herbs and spices to add flavourinstead, or use low-salt alternatives.10. Drink lots of fluids. Try to drink around1.5 to 2 litres (3 to 4 pints) a day, whichis about 6 to 8 glasses. Avoid drinkinglate in the evening and drinks containingcaffeine (such as tea, coffee, and cola)if you have urinary problems.7

LifestyleSpecialist Nurses 0800 074 8383prostatecanceruk.orgWhere can I find healthy recipes?It’s always best to speak to your doctor or adietitian before changing your diet. Dependingon your situation, the treatment you’ve hadand your general health, you may need to eatmore or less of certain foods.Unless your doctor or dietitian recommendsa specific diet, it’s best to have a healthy andbalanced diet. You can get some healthyrecipes from: British Heart Foundation( World Cancer Research Fund( NHS ( Macmillan Cancer Support( can find information on how much of whatyou eat should come from each food group, aswell as examples of portion sizes, from: NHS (, then search for theEatwell Guide) British Dietetic Association(’m eating lots more vegetables,fruit, pulses, nuts, herbs, spicesand green teas. I’ve actuallyenjoyed the diet change andwe have tried cooking lots ofnew recipes.A personal experience8Can any foods help with myprostate cancer?You may have heard that certain foods mighthelp slow down the growth of prostate canceror lower the chance of it coming back aftertreatment, including: soya beans and other pulses green tea tomatoes and lycopene (a plant chemicalfound in tomatoes) cruciferous vegetables (for example,broccoli, cauliflower, cabbage) pomegranate.With all of these foods, there is some evidenceto suggest they might be helpful for men withprostate cancer, but other studies haven’tshown any effect. This means we can’t say forsure whether any of these foods can help. Untilthere’s more evidence that any individual foodhas an effect on prostate cancer, it’s best tohave a balanced diet that contains all of thefood groups mentioned on page 10.Are there any foods I should eat less of?You may have heard that eating a lot of certainfoods may be harmful for men with prostatecancer, including: dairy foods and calcium red or processed meat fatty foods.With all of these foods, some studies havesuggested they might be harmful for men withprostate cancer, but other studies haven’t founda link. This means we can’t say for sure whethereating less of these foods can help.There’s no need to stop eating these foodscompletely. We need more research into theireffect on prostate cancer, but you can still eatmost of them in moderate amounts as part ofa healthy, balanced diet. However, the WorldCancer Research Fund recommends avoidingprocessed meat, as it can increase your riskof some other types of cancer.

LifestyleSpecialist Nurses 0800 074 8383prostatecanceruk.orgTop tipFor the latest information on individual foods,visit our website at I use supplements orherbal remedies?Some people like to use dietary supplementsor herbal remedies, but there’s little evidencethey’re helpful for men with prostate cancer.Some may even be harmful.Dietary supplementsThere’s little evidence that supplements arehelpful for men with prostate cancer. Somesupplements may also interfere with yourtreatment for prostate cancer, so let yourdoctor or nurse know if you’re taking any.Most people should be able to get all thenutrients they need by eating a balanced diet,without taking supplements. If you do chooseto take supplements, don’t take more than therecommended daily allowance (RDA) for eachnutrient because large doses could be bad foryour health.Some men may need to take specificsupplements. For example, if you’re on hormonetherapy, your doctor might recommend calciumand vitamin D supplements (see page 14).Herbal remediesSome men like to take herbal medicines tohelp manage their prostate cancer or the sideeffects of treatment. For example, some mendrink sage tea to help with hot flushes, whichare a common side effect of hormone therapy(see page 14). But there is very little evidencethat herbal remedies can help to treat prostatecancer or reduce side effects.9Not all herbal remedies in the UK are licensedand the quality varies a lot. Be very careful whenbuying herbal remedies over the internet. Manyare made outside the UK and may not be highquality. Many companies make claims that arenot based on proper research. There may beno real evidence that their products work andsome may even be harmful. Remember thateven if a product is ‘natural’, this doesn’t mean itis safe. For more information about using herbalremedies safely, visit tipIt’s important to tell your doctor about anycomplementary therapies you are using,including herbal remedies. Some herbalremedies may interfere with your cancertreatment and some may affect your PSAlevel, making the PSA test unreliable.Herbal supplements being testedRecently researchers have been looking atsupplements containing a number of things suchas pomegranate, green tea, broccoli, turmeric,soya and lycopene, to see whether they havean effect on prostate cancer. There have beenmixed results, with some studies suggestingthey may be helpful and others suggesting theydon’t help. These studies have all been smalland run for a short time, so we need largerstudies lasting for several years to find outwhether any supplements actually help.

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LifestyleSpecialist Nurses 0800 074 8383prostatecanceruk.orgWhat type of physical activityshould I do?The type of physical activity you do isn’t reallyimportant – the main thing is to get active. If youfind an activity you enjoy that fits into your life,you’re more likely to keep doing it.Tips for getting active Walking, swimming, cycling and gardening areall good exercise. You can do simple things, such as getting offthe bus one stop earlier, or using stairs ratherthan a lift. You can even exercise from your chair or bed.Lifting and stretching your arms and legs canhelp improve your movement and musclestrength. Visit forexercises to do while sitting down. If you’re trying to be more active, an exerciseprogramme such as walking 10,000 stepsa day can be useful. You might not managethis at first – just do what you can, andtry to walk a little further each day. to find out more. Gentle resistance exercise, such as lifting lightweights or using elastic resistance bands, isparticularly good if you’re on hormone therapyand are at risk of bone thinning (see page 14). Try a variety of activities or sports so that youdon’t get bored, and set some goals to aimfor. You may prefer to exercise with a friendor in a group.I found walking groups a goodway to meet people. As well asmaking me feel good, it alsomeant I wasn’t at home brooding.A personal experience12How much physical activity should I do?This will depend on many things, including thestage of your cancer, any treatments you’rehaving, and your fitness levels. Even if you can’tdo a lot of physical activity, a small amount canstill help. Take things at your own pace and don’tdo too much. Make sure you rest when you feelyou need to.Aim to be physically active at least two to threetimes a week. If you’re not usually active, startgently for short periods of time, such as 10 to 15minutes, and gradually exercise for longer as youbecome fitter. If you can, work up to 30 minutesof moderate exercise three to five days a week.Moderate exercise means your heart shouldbeat faster but you should still be able to talk –about the level of a brisk walk. 30 minutes mayseem like a lot, but remember you can reach thisamount by being active for 10 minutes, threetimes a day.It’s usually safe for men with prostate cancerand those having treatment to be physicallyactive. But it’s still a good idea to speak to yourGP, nurse or hospital doctor before you startany kind of exercise plan, especially if you haveother health problems, such as heart disease orproblems with your joints or muscles. They cantalk to you about exercising safely and mayrefer you to an exercise programme ora physiotherapist who can help you planyour exercise.If you’re on hormone therapy or have cancer thathas spread to the bones, check with your doctorbefore doing high-impact exercises such asrunning and contact sports.After a brisk walk I feel energisedand healthy. When I’m walkingas fast as I can, I forget aboutmy worries.A personal experience

LifestyleSpecialist Nurses 0800 074 8383prostatecanceruk.orgCan I exercise after surgery?If you’re having surgery to remove your prostate,you’ll need to take it easy for the first few weeksafter your operation. Your surgeon may suggesttaking a short walk each day, starting on the dayafter your operation. It’s important to only dolight and gentle exercise so that your body hastime to heal properly.You should avoid any heavy physical activity for thefirst four to six weeks. If possible, avoid climbingtoo many stairs, lifting heavy objects or doingmanual work during this time. Talk to your doctoror nurse about what’s safe for you and when.Exercise safely Be careful to avoid activities where you couldfall, especially if you’re on hormone therapyor your cancer has spread to the bones asyou’re more likely to break a bone if you fall. Wear clothing and trainers that fitproperly, and don’t exercise on unevensurfaces, to avoid tripping over. Make sure you drink enough water. Don’t exercise if you feel unwell, or have anypain, sickness or other unusual symptoms.Stop if you get any of these while exercising. If you’re having radiotherapy and have anyskin irritation, avoid swimming pools aschlorine can make this worse. If you’re overweight or have heartproblems, check with your doctor or nursewhat type of exercise is safe for you.How can I find opportunities to be active? Local exercise classes. There are lotsof types of exercise classes in local andprivate sport centres. Look for classes thatare the right level for you and think abouttrying something new, like Tai Chi, yoga orbadminton. Find somewhere to exercise nearyou at County council gyms. County councils oftenhave gyms that are affordable and instructorswho are trained to work with people whohave cancer. Some also provide small groupsessions for people with cancer. Exercise referral schemes. These arespecial exercise programmes for people withhealth problems, including prostate cancer.They are run by healthcare professionalsor fitness trainers who have experienceof working with people who have healthproblems. Ask your GP about schemes inyour area. Local walking groups. These are a chanceto be sociable and outdoors, and there’s noneed to tell anyone about your cancer if youdon’t want to. Find walks and walking groupsat The Ramblers. The Ramblers organisesfree group walks around the country.Visit to find yournearest group. Couch to 5K. This is an NHS runningprogramme for beginners. The plan includestips to help you get up to running fivekilometres in nine weeks. Maggie’s. Maggie’s Centres offerfree exercise classes around the countryfor people who’ve had cancer. for details. Macmillan Cancer Support. Macmillan hasa range of resources to help you get active,and r

Losing weight safely It's important to lose weight steadily by making healthy changes to your diet and slowly increasing the amount of exercise you do. Try to avoid the popular short-term diets that cause very quick weight loss. They often cut out important food groups or can be too low in calories. If you lose weight too quickly by

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