Daily tips

Drink the second glass of water before coffee, not after.

The 10-minute walk after lunch does more for blood sugar than most people expect.

Bring a list of three questions to every GP appointment. Not five. Three.

Photograph every discharge sheet before you leave the hospital.

Write your parent's medication list on the fridge. Update it Sundays.

Stretch the calves when the kettle boils. Ninety seconds, twice a day.

Sleep first, supplements second. Always.

Read the side-effects panel on every new prescription. All of it.

New back pain plus numbness between your legs, trouble weeing, or both legs weak — A&E now, not your GP next week.

Take levothyroxine 30–60 minutes before food or coffee. Consistent timing stabilises your levels more than most people realise.

Check your feet every day if you have peripheral neuropathy — top, sole, between the toes. Reduced sensation means injuries go unfelt.

Before your first coffee, get ten minutes of real daylight — ideally outside. It does the waking-up job you think the coffee is doing.

A daily handful of beans, spinach or beetroot lowers your blood pressure about as much as cutting salt — and almost nobody talks about it.