Wellbeing Wednesday - Eating well and our physical health

The Eating Well campaign this week turns to the impact of the food we eat and our physical health. One way to get a snapshot of what is going on inside is by going along to a DIY Health Check. These are regularly organised by Unipart's team of Wellbeing Champions and so far this year hundreds of colleagues have attended one. These health checks aim to provide you with some important measures which could be indicative of whether you should think about making some changes or seeking medical assistance. The available information leaflet can help you to understand the details further.

Andy Latham, Developing General Manager from Unipart Logistics in Nuneaton, joins us to share his experience following his DIY Health Check in July 2022.

“I knew I was overweight but I went along thinking I should be OK. I was genuinely shocked by the metrics. I weighed 19 stone 2 lb (122 kg), which is so much more than I was expecting. The information told me that my BMI was in the 40s, my blood pressure suggested severe hypertension and advised me to consult a GP and/or attend A&E that same day, my body fat was at 41%, and my metabolic age was 62 - at the point of the health check I wasn’t quite that old!

"I had been feeling lethargic, and I would get out of breath walking up the stairs but it hadn’t really registered with me because I lived with it - I hadn’t given it much thought until this point. Lockdown hadn’t been kind, and I had been eating more, takeaways and crisps mainly, drinking more wine and beer - the only exercise I got was walking around at work. It was only after giving it serious thought that I realised that I was consuming far too many calories than I should. In one weekend I calculated 25,000 calories, against the NHS recommended 2,500 calories per day for a male.

"The health check took place on a Friday. I made a decision that I had to make some changes and I’ve never looked back.

"Since that Saturday I’ve not eaten takeaways or crisps, I've minimised my alcohol intake, and I often opt for a low calorie version or swap out what I choose to drink. I have a set calorie intake, I meal plan and prep for the week ahead, and I take regular exercise.

"When I started I lost a lot of weight. For the first few months I would weigh myself every Friday, plot it on a chart and worry about putting the weight back on. We know that weight loss will plateau after a while and it was at this stage that I knew I had to educate myself and stop weighing myself so frequently. I can see how easily this behaviour could have become obsessive."

What does your routine look like since making the changes?

"A protein shake for breakfast, chicken and rice for lunch, and a steamed option with vegetables for my dinner. It’s not been easy, but it’s been worth it. The key has been making the decision and being consistent. Along with the change in diet I exercise. I walk three miles every day, 10 miles on the weekend, and three times a week I either swim or do a class at the gym.

"I cook a chicken each weekend and that makes my lunch for work for the whole week ahead. The introduction of meal prep/planning removes the need to make in-the-moment quick decisions over what to eat, which is easily influenced by how you feel and could ultimately lead me back to foods that are processed, high in sugar, high in fat etc."

Connecting with nature

"Getting outside and walking has opened up a whole new world for me. I like to walk by the canal; there’s lots of them around where I live. I take the time to appreciate nature and explore the outdoors. It's exercise but I am also strengthening my mental health too. My wife and I often visit an RSPB reserve that’s behind my house, and I’ve even joined so I know what birds I’m looking for.

"It’s so easy to start walking, it’s free and we just substitute using the car for walking. If we travel by train, we walk to the station. Small changes that have made a big difference to the way I look and feel."

May is National Walking Month, so why not go for a walk at lunch; even better arrange a walk n talk and take some colleagues with you, connect and chat. Walking is simple, free, and one of the easiest ways to get more active, lose weight, and become healthier. Getting active is one of the five ways to our wellbeing, so visit here to see what NHS approved apps are available to support you in getting some increased movement.

What has been the health impact of your lifestyle changes?

"I went back for a further health check in Feb 2023 and I weighed in at 14st 7 lb (92kg), my BMI is now 25, blood pressure has returned to normal, my body fat was mid 20s, and I've reduced my metabolic age significantly, by 20 years!"

What would you advise someone who was wanting to make some changes to their diet?

The NHS Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.

You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week. Visit the NHS website to read more, watch the video below, or download the Eatwell guide available here.

There is always someone you can talk to. For a confidential conversation with a caring colleague you can reach out to a Mental Health First Aider (see here for who they are) or you can call Lifeworks on 0800 169 1920 to speak in confidence with a counsellor.

If you are struggling or worried about your finances please know there is various help available. Please visit the Financial Wellbeing section on our Responsible Business webpage to see our collection of resources.

If you find that you need to access a Foodbank please visit your GP, Housing Association, Social Worker, or Citizens Advice Bureau to get a referral.

Don't forget there are apps available that can save both food waste and money. See here for more information.