Start where you are. Use what you have. Just keep moving forward.
Staying healthy doesn't mean you may need to turn your life upside down. No one's saying you've got to eat kale by the bucket or jog at 6am (unless that's your thing - in which case, good on you). What it *does* mean is taking care of the small stuff, consistently.
If you're Asian and living in Bradford, you might already know there's a higher risk of heart disease and type 2 diabetes in your community. That's not scare tactics - it's just fact. But it's not a life sentence. There are practical things you can do every day to help protect your health.
And before you jump into anything new - if you already have heart disease, or even just suspect something's wrong, stop reading for a moment and speak to a properly qualified clinician first. No YouTube video, leaflet, or website (yes, even this one) can replace real medical advice.
Eat what you love... just tweak it a bit
You don't need to ditch your cultural food to stay healthy. Far from it. Asian cuisine is full of healthy ingredients - lentils, fresh herbs, turmeric, garlic - you name it. It's about small changes, not complete overhauls.
- Use less oil - try brushing it on instead of pouring
- Swap out ghee sometimes for heart-healthy oils like olive or rapeseed
- Reduce salt - your taste buds will adjust quicker than you think
- Add more veg - no, not just potatoes!
- Limit fried snacks... yes, even pakoras. Save them for special days
You can still enjoy your biryani. Just maybe not every other night, eh?
Get moving - but do it your way
Exercise doesn't have to mean gym memberships, sweating buckets, or Lycra. You can move more in ways that feel natural, easy, and - dare it be said - fun. The important thing? Keep at it.
- Walk with friends or family - make it social
- Do housework like you mean it - scrubbing counts!
- Try dancing whilst cooking (nobody's watching... probably)
- Join a community group that does gentle yoga or walking
Start with 10 minutes. That's all. Just enough to get your heart nodding in approval.
Look after your mind too - it matters
Health isn't just blood pressure and cholesterol numbers. It's also how you feel in your head. Stress, anxiety, loneliness - they affect your heart just as much as your diet does.
You don't have to keep everything bottled up. Speak to your GP, a faith leader, a community worker, or even a mate over a cup of chai. No shame in it. Mental health is health.
Asian families: bridging the gap with the UK health system
Let's be honest. It can be tricky. Maybe your parents don't trust doctors, or they don't speak much English. Maybe you're not sure what services are even available. But there's help out there - and it's your right to use it.
- Ask for interpreters at GP appointments - it's free and confidential
- Encourage your elders to go for NHS Health Checks - they're quick and free
- Use community health events at mosques and temples - they're welcoming and relaxed
- Check if your local pharmacy offers blood pressure or diabetes checks
You don't need to figure it all out today. But one small step this week? That's doable.
Something doesn't feel right? Don't guess - get checked
Chest tightness? Strange tiredness? Breathless from climbing stairs? Don't wait. Don't Google it. Don't tell yourself it'll pass. Go see someone who knows what they're doing. That's what doctors are for.
Your body's trying to tell you something. Listen to it. And give it the care it deserves.