Looking after your body and mind

Way 10 of 50Eat well

Heavy drinkers often don't eat properly. Alcohol dulls your appetite, sense of taste and sense of smell, and it's full of "empty" calories: a pint of lager or a large glass of wine can easily be 200 calories or more. Over time this can lead to malnutrition, even in people who look well fed.

• Eat before you drink if you're still drinking. Food slows how fast alcohol is absorbed.
• B vitamins are especially important. Heavy drinking uses up thiamine (vitamin B1), and a severe shortage can cause permanent brain damage (Wernicke-Korsakoff syndrome), with serious memory problems. If you drink heavily, ask your GP whether you should take thiamine. B vitamins are found in wholegrain cereals, green vegetables, meat, fish, eggs, nuts and milk.
• Oily fish such as sardines and mackerel are a good source of omega-3.
• Eat little and often if a full meal feels too much at first.

Heavy drinking also shows on the outside: a puffy face, broken veins, older-looking skin, weight gain around the middle, or muscle loss in long-term heavy drinkers who aren't eating. Much of this improves when you stop.

If you often feel sick, vomit, or can only eat after a drink, see your GP. These can be signs that alcohol has damaged your stomach or that you're dependent.

Way 12 of 50Look after your own needs

Do you look after everyone else but not yourself? If you tend to put other people's needs first, try to notice it. Caring for others is good, but you deserve care too: time for your own interests, rest and needs.

Some people feel guilty when they look after themselves, or blame themselves whenever someone close to them is unhappy. If that sounds like you, you might find it helpful to read about co-dependency: a pattern where your self-worth depends on looking after, pleasing or rescuing another person, often a partner. People caught in it can feel anxious and empty however much they do. Counselling can help you work out what you want and free you to meet your own needs.

Try this todayBook one hour this week that is just for you, and protect it like an appointment.

Way 13 of 50Get moving

Exercise is good for both body and mind. People who exercise regularly tend to feel less depressed, anxious and tense, sleep better and have more energy. It's good for your heart, blood pressure, cholesterol, muscles, joints and bones.

The less you do, the less you feel like doing. If you feel low, starting is the hardest part, but your mood will lift once you're moving. A brisk walk first thing in the morning is a good place to begin.

Way 14 of 50Sort out your sleep

Many people drink to get to sleep. Alcohol does help you nod off, but the sleep is poor quality. You wake needing the loo, wake again as the alcohol wears off and anxiety rises, have vivid dreams, and may snore or stop breathing for short spells. So you wake up tired.

When you stop drinking, sleep is often disturbed for a while. That's normal and it does improve, and the quality of your sleep will be better. If poor sleep goes on for weeks, talk to your GP.

• Get up at the same time every day, even after a bad night.
• Avoid naps during the day, and try to stay up until bedtime.
• Cut out caffeine and nicotine in the evening. Smoking feels calming, but nicotine is a stimulant.
• Get daylight and some moderate exercise during the day.
• Wind down in the evening. Leave stressful tasks for the daytime.
• Keep your bedroom for sleep and relaxing, not work.
• If you can't sleep, get up, write down what's on your mind, have a warm milky drink or herbal tea (camomile or peppermint), and go back to bed when you feel sleepy. Even lying quietly is restful.

Way 15 of 50Try meditation

Meditation calms the mind and body, and unlike drink, it's good for you and you can do it as often as you like.

Try this simple breathing exercise for five minutes:

1. Sit comfortably, feet flat on the floor.
2. Breathe in gently through your nose, counting to four.
3. Breathe out slowly through your mouth, counting to six.
4. When your mind wanders, notice it, and bring your attention back to your breath.

The NHS Every Mind Matters site has free relaxation and sleep audio, and there are many free meditation apps.

Try this todayDo five minutes of slow breathing at the time you'd normally have your first drink.