Your KnowU Wellbeing Check-In Resource Hub

Cholesterol

Cholesterol is a waxy, fat-like substance your body needs in small amounts to build cells and support hormone function. But if there’s too much in your blood, it can gradually build up in your arteries and increase the risk of heart disease or stroke.

Your total cholesterol includes several different components:

  • HDL (high-density lipoprotein)  known as “good” cholesterol, it helps clear excess cholesterol from the bloodstream
  • LDL (low-density lipoprotein) often called “bad” cholesterol, as too much can lead to build-up in the arteries
  • Triglycerides – a type of fat in the blood that can also contribute to health risks if raised

Some point-of-care tests include all of these. Others may provide just a partial picture.

A raised result doesn’t always mean something is wrong but it’s a helpful prompt to reflect on your habits and take small, informed steps.

Everyday ways to support healthier cholesterol:

  • Eat more fibre (like oats, beans, fruit and veg)
  • Choose healthier fats (olive oil, nuts, avocado, oily fish)
  • Be more active in ways that suit you
  • Stop smoking if you smoke
  • Reduce alcohol if you drink

If you’re unsure about your result, you can revisit the NHS and Heart UK guidance below or follow up with your GP for a fuller picture.

Useful tools and links:

Blood Pressure

Blood pressure gives a snapshot of how hard your heart is working to pump blood around your body. It naturally rises and falls throughout the day depending on things like movement, stress, and meals. One raised result doesn’t always mean there’s a problem, but it can be helpful to keep an eye on it.

Simple steps that may support healthier blood pressure:

  • Add more movement into your day
  • Cut down on salt
  • Find small ways to relax or unwind
  • Reduce alcohol where possible
  • If you carry extra weight, even small changes can make a difference

If your blood pressure was raised during your check-in, it might be worth repeating the check at a different time or speaking with your GP.

Useful tools and links:

Diabetes & Blood Sugar

Blood sugar levels are important to overall health and can help indicate your risk of developing type 2 diabetes. Your KnowU check-in may have included an HbA1c test which shows your average blood sugar over the past 2 to 3 months or a discussion about your risk factors.

A single raised result doesn’t mean you have diabetes, but it can be a helpful early sign to look at your habits and consider changes to support your health.

Ways to support healthy blood sugar levels:

  • Eat fewer sugary snacks and refined carbs
  • Include more wholegrains, pulses, and non-starchy veg
  • Move more throughout the day — even short bursts help
  • Aim for a weight that supports your health and energy

Want to know more or check your personal risk?

  • Use the Diabetes UK “Know Your Risk” Tool
  • Speak with your GP if you’d like to explore testing, follow-up care, or are already diagnosed and want support managing your diabetes

Useful tools and links:

Sleep & Energy

Tired all the time? You’re not alone. Sleep affects everything from focus to cravings to immunity. Poor sleep doesn’t always mean something’s “wrong” but even small changes can help.

Try:

  • Tracking your sleep patterns to spot habits that help or hinder rest
  • Going to bed and waking up at a regular time
  • Avoiding screens and caffeine late in the day
  • Getting morning daylight
  • Using meditation or breathing techniques to wind down

Useful tools and links:

Movement & Stress

Movement doesn’t have to mean the gym (unless that’s your thing). Walking, dancing (in the kitchen while dinner is cooking counts), gardening or stretching all count too , it’s good for the body and good for the mind. Physical activity is also one of the best ways to reduce stress, improve mood, and boost energy.

Support your wellbeing by:

  • Aiming for at least 150 minutes of activity each week , this could be lots of 10-minute bursts where your heart beats faster, you breathe harder, and feel warmer.
  • Building in regular gentle movement, such as stretching, yoga, or Pilates
  • Finding ways to move that feel fun or relaxing
  • Using breathing techniques to calm your nervous system
  • Connecting with others through shared activities, classes, or community events

Useful tools and links:

Eating Well

You don’t need to eat perfectly, just consistently. Eating well is about fuelling your body, feeling energised, and supporting your long-term health. Many people find the 80/20 approach helpful, aiming to make healthy choices most of the time, while still enjoying the foods you love in moderation.

Focus on:

  • Regular balanced meals
  • Fibre-rich foods like veg, beans, oats, and wholegrains
  • Drinking more water and less alcohol
  • Reading food labels to spot hidden sugars and salts

Useful tools and links:

Alcohol & Drinking Habits

Whether you drink often, occasionally, or not at all ,it can be useful to reflect on your relationship with alcohol. Small changes can make a big difference to sleep, mood, energy, and long-term health.

You don’t have to cut it out completely (unless you want to)  but reducing how much and how often can support better health, especially if your check-in flagged areas like raised blood pressure, cholesterol, weight, or blood sugar.

Ideas to help you drink a little less:

  • Try alcohol-free alternatives – there are plenty of great options now
  • Choose drink-free days during the week
  • Pour smaller servings or switch to lower-strength options
  • Check your intake with a tracking tool or app

Useful tools and links:

Stopping Smoking

Whatever your starting point, cutting down or quitting smoking can bring rapid benefits including better breathing, circulation, energy, and mood. It also reduces your risk of conditions like heart disease, stroke, and cancer.

Support is free and more effective than willpower alone.
You can choose a method that suits you – from apps and online tools to local support

Useful tools and links:

Weight Management & Body Confidence

Weight is just one part of your health picture. It’s more useful to focus on how you feel, what you do regularly, and whether your habits support your wellbeing. It’s not just about ‘eat less, move more’ your weight is influenced by many factors, including food, activity, mindset, sleep, stress and hydration. There’s no one-size-fits-all approach, it’s about finding a toolkit that works for you and your lifestyle.

Useful tools and links:

Mental Wellbeing

How you feel emotionally matters just as much as your physical health. Low mood, stress and anxiety are common, and support is available. It’s okay to not feel okay, and it’s more than okay to reach out for help. You don’t have to do it alone. There’s no one-size-fits-all when it comes to emotional wellbeing,  it’s about exploring what works for you, at your pace.

Try:

  • Talking therapies
  • Text support or online resources
  • Mindfulness or breathing apps
  • Connecting with someone you trust

Useful tools and links:

Neurodiversity

You may be exploring ADHD, autism, sensory sensitivities, or simply wondering if your brain works a little differently. Support is available even without a diagnosis. Everyone’s brain works in its own way, and that diversity is something to be recognised and respected — not fixed. You might find certain environments, tasks, or routines more challenging (or more energising) than others, and learning what works for you can be a powerful step forward.

Useful tools and links:

Men’s Health

Men’s health isn’t just about illness, it’s about staying on top of the everyday things that make a difference to how you feel, think, and move. Many men find it hard to be open about how they feel, but speaking up is a strength, not a weakness. Whether it’s stress, sleep, libido or weight there’s support out there, and you’re not alone.

Topics to explore:

  • Mental wellbeing and stress
  • Sexual health and libido
  • Testicular and prostate health
  • Fitness, food and healthy weight
  • Talking and connecting with others
  • Work-life balance and burnout

Useful tools and links:

 

Women’s Health

Whether it’s managing periods, navigating perimenopause, or planning for pregnancy, women’s health is unique and ever-changing. It can feel overwhelming at times, especially when symptoms are brushed off or not talked about openly. Understanding your cycle, hormones, and what’s normal for your body can be empowering at any stage. From contraception and PCOS to menopause and beyond, it’s about feeling informed and supported and knowing you’re not alone.

Useful tools and links:

 

    Books and Podcasts

    Reading or listening to something uplifting, reassuring or thought provoking can be a simple way to relax, unwind or explore new ideas. Here are some books and podcasts that I have found helpful or that have been recommended by clients, colleagues and people I’ve connected with. They cover a wide mix of areas including stress, motivation, hormones, ADHD, lived experience and personal growth. If you have anything you think others may benefit from, please feel free to email me at info@knowuwellbeing.co.uk and I will happily add it to the list.

    Recommended books

    • Why Has Nobody Told Me This Before – Dr Julie Smith
    Practical guidance to help you understand and support your emotional wellbeing.

    • Let Them – Mel Robbins
    Uplifting and motivating insights about boundaries, self trust and everyday confidence.

    • The ADHD Women’s Wellbeing Toolkit – Kate Moreyousef
    Supportive tools and lived experience for women navigating ADHD.

    • Calm Your Nervous System – Jenny Adams
    Gentle strategies to regulate stress and feel more grounded.

    • The Painful Truth – Monty Lyman
    A fascinating exploration of pain, health and the mind body connection.

    • Living by Design – Neil Lawson
    An accessible guide to creating habits and a lifestyle that supports your wellbeing.

    • Menopausing – Davina McCall and Dr Naomi Potter
    A supportive look at menopause, hormones and everyday wellbeing.

    • Fierce Conversations – Susan Scott
    Helpful guidance on communication, boundaries and honest conversations.

    • Easy Way to Stop Smoking – Allen Carr
    A well known stop smoking approach that many find helpful.

    • Books by Dr Rangan Chatterjee
    Feel Better in Five, Happy Mind Happy Life, The Stress Solution and The Four Pillar Plan.

    • Books by Briony Gordon
    No Such Thing As Normal, Mad Woman, People Pleaser and Glorious Rock Bottom.

    • Books by Ruth Jones
    Never Greener, Us Three and Love Untold.

    Recommended podcasts

    • Feel Better Live More – Dr Rangan Chatterjee
    Conversations exploring health, happiness, behaviour change and wellbeing.

    • ADHD Chatter -Alex Partridge
    Supportive conversations about ADHD, growth and understanding your brain.

    • Happy Place – Fearne Cotton
    Warm and reflective conversations about wellbeing and everyday challenges.

    • The Diary of a CEO – Steven Bartlett
    Honest interviews exploring mindset, resilience and real life experiences.

    • No Appointment Necessary with Amir Khan and Cherry Healey
    Open and honest conversations around health, wellbeing and everyday life experiences.

    • No Such Thing As Normal
    Honest conversations around mental health, lived experience and navigating everyday life.

    • Modern Wisdom – Chris Williamson
    Conversations exploring mindset, behaviour, relationships, health and personal growth.

    • Things People Do – Joe Marler
    Open and often humorous conversations exploring mental health, identity, pressure and everyday life.

    • The Therapy Crouch
    Honest, funny and relatable conversations around relationships, family life, mental wellbeing and modern life.

    • Great Company with Jamie Laing
    Open, honest and often light-hearted conversations around mental health, relationships, self development and everyday life experiences.

    Goal Setting & Building Healthy Habits

    Small steps count

    Change doesn’t need to happen overnight. Pick one area that feels important and start smaller than feels necessary

    Start here

    □ What matters most right now?
    □ What would make life feel 1% better?

    Try SMART (keep it kind)

    Specific
    Measurable
    Achievable
    Relevant
    Time-bound

    .

    Tiny Target examples

    🚶 Walk for 10 minutes twice this week
    💧 Add one extra glass of water at lunch
    📱 Leave phone downstairs one evening
    😴 Aim for one earlier bedtime

    My Tiny Target

    This week I will: _______

    My first step is: _______

    I’ll check back in on: _______

    Helpful tools

    • Every Mind Matters – NHS
    • Action for Happiness
    • Ready to Change – Norfolk County Council

    Financial Wellbeing

    Money worries are common and can affect your sleep, mood and confidence just like any other area of wellbeing. Feeling more in control doesn’t have to mean big changes. Often it’s about small steps, simple tools and knowing where to turn for the right support.

    Help is free and confidential, and you don’t need to face things alone.
    Try exploring:

    Even small actions like reviewing regular bills, checking what benefits or discounts you’re entitled to or setting simple saving goals can make a big difference to your confidence and peace of mind.

    Routine Screenings

    Your GP practice can help you stay on top of routine checks you may be eligible for. These might include:
    • Cervical, breast or bowel screening
    • Prostate health checks (often offered based on age, risk or symptoms)
    • Testicular self-checks — no formal screening, but important to stay aware of any changes
    • Eye tests, usually every two years, or sooner if you notice changes or spend long periods using screens
    • Hearing checks, especially if you work in noisy environments or find conversations harder to follow
    • Routine dental check ups, usually every six to twelve months depending on your needs, to monitor gum health and spot issues early

    Even if you are not eligible for certain screenings right now, it is still helpful to stay aware of what is available and to ask questions whenever you need to.

    Need help finding or registering with a GP?

    NHS Health Checks

     Check if you’re eligible for a free NHS Health Check  – it’s a great way to keep an eye on your heart health, blood pressure, cholesterol and more:

    NHS Health Check – NHS

    Norfolk NHS Health Checks – Reed Wellbeing

    Suffolk NHS Health Checks – GP Federation

     

    Save This Page

    This page is exclusive to those who’ve had a KnowU Wellbeing Check-In.
    Save this link or scan the QR code on your results card to return anytime.

    We update this hub regularly with new links and information so feel free to check back anytime.

    Disclaimer

    KnowU Wellbeing Check-Ins and the resources shared in this hub are for support and information only. They are not diagnostic and do not replace medical advice.

    If you have any health concerns or questions about your results, please speak with your GP or a qualified healthcare professional.