How to take care of your health when living in a city

Living in the big city offers many perks from lively culture and convenience to better transport and connectivity. But it can also take a toll on your health. Whether you face pollution or live a lifestyle more susceptible to burnout, urban environments pose a unique set of challenges. Use these tips to help you stay healthy while enjoying city life.

City living often means being surrounded by tempting, convenient fast food and restaurant chains. But convenience shouldn’t always come at the expense of nutrition.

Make your own meals whenever you can and prioritise fresh produce and unprocessed foods where possible. Local markets are great places to find affordable, seasonal ingredients. If you’re short on time, meal prepping on weekends can help ensure you eat well during busy weeks.

Walking or jogging is one of the easiest ways to stay active in a city. Instead of taking public transport for short distances, opt for walking, running or cycling. If you have an office job, try to incorporate movement into your day – a lunchtime stroll or using the stairs instead of lifts are easy to add into your usual routine.

Urban parks and gyms are excellent for exercise unless you want to pay for a gym membership to upgrade the equipment available to you. Prioritise activities you enjoy and you’ll find them easier to stick to.

Some cities struggle with heavily polluted air. Over time, this can harm your respiratory health and cause other complications. To minimise exposure, check local air quality indexes and avoid spending too much time outside during peak pollution hours.

Invest in indoor plants that help purify the air, such as peace lilies or snake plants, or consider an air purifier for your home. Keep windows closed during peak traffic times and regularly clean surfaces to reduce indoor pollutants.

Don’t overlook regular health checkups, even if you aren’t experiencing any unusual symptoms. Make sure you’re registered with a GP and stay up to date on recommended screenings. If you notice anything unusual, use the NHS 111 online service and seek further help if necessary.

Dental visits and eye tests can help catch potential problems early. If you haven’t done one in a while, sexual health checks such as chlamydia tests can give you peace of mind whatever your relationship status.

Sleep can be hard to come by in a noisy city. To aid yours, block out light with blackout curtains and reduce noise with earplugs or a white noise machine. Better sleep can boost your mental and physical health significantly.

Stick to a consistent bedtime routine to help your body and mind relax. Avoid using screens just before bed because blue light can disrupt your natural sleep rhythms. It’s also best to stop eating or drinking a couple of hours before bed, too.