Wellbeing

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Sleep requirements can vary, but it is recommended that adults get 7 to 9 hours of sleep a night. Children (6-13 years) should sleep 9 to 11 hours a night, and adolescents (14-17 years) should sleep 8 to 10 hours.

Waking up fully rested in the morning is the best indicator of sufficient sleep. Here are some tips for good sleep:

• Fall asleep and wake up at around the same time every day, even on weekends

• If we nap, we should make sure it is for a relatively short period and not too late in the day

• Physical activity during the day can improve sleep

• It’s a good idea to reduce the use of electronic devices two hours before bedtime

• High levels of caffeine from coffee, tea, energy drinks and soft drinks can cause sleep problems, especially if consumed in the latter part of the day

• Drinking alcohol also has a disruptive effect on sleep

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It is essential to eat healthy and diverse food as often as possible, eat regularly during the day, and enjoy eating. It is recommended to choose foods naturally rich in nutrients such as vegetables, fruits, berries, nuts, seeds, whole grain products, beans and lenses, fatty and lean fish, liquid vegetable oils, lower-fat dairy products and/or calcium supplements, meat in moderation and vitamin D as a supplement. Limiting the consumption of processed foods, often high in saturated fat, sugar, or salt, is recommended. Examples include soft drinks, sweets, biscuits, cakes, snacks, fast food, and processed meat products.

Try to select Keyhole-labelled items

The Keyhole is a label that can be applied to food products that meet certain conditions regarding nutritional composition. The Directorate of Health and the Food and Veterinary Authority are responsible for this label, and the requirements for its use are subject to the product meeting any of the following conditions:

• Healthier fats

• Less salt

• Less sugar

• More fibre and whole grains

The label can also be used on unprocessed foods such as unpackaged fish, vegetables, and fruits that meet the conditions for carrying the Keyhole. Unpackaged bread, cheese, and meat may also be labelled if their nutritional composition meets the requirements. The label aims to assist consumers in choosing healthier options within each food group in stores.

Diet suitable for different life stages and needs

Specific dietary recommendations are made for infants, expectant mothers, breastfeeding mothers, vegans, and seniors. Individuals with allergies and/or intolerances and those who exercise a lot may need advice from a dietician or nutritionist. There isn’t one right way to eat healthy. It´s good for everyone to explore what works best for them, as there are numerous ways to create healthy and nutritious meals.

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Positive relationships are one of the most essential components of happiness and wellbeing.

We build relationships with the people around us: family, friends, colleagues, and neighbours. Let us view these relationships as the cornerstones of life and take the time to nurture them. Building relationships strengthens us and enriches our everyday lives.

There are numerous ways to strengthen connections with other people, and often, we are only bound by the limits of our imagination. A great way is spending time together, creating good memories or working together towards a common goal. Building good relationships strengthens us and enriches our lives.

Let's do something nice for our friends or strangers. Show gratitude and smile if we can.

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There are many ways to care for us and the planet at the same time. Here are some examples:

• Increased consumption of vegetable products and reduced consumption of animal products help limit greenhouse gas emissions

• Organizing shopping and cooking can reduce food waste

• Walking and cycling as often as possible or using public transport

• Buy used furniture, appliances and clothes as often as possible

• Sort our trash

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Screenings

There is a population-based cancer screening program in Iceland for cervical and breast cancers due to the prevalence of these cancers. Detection of early/premalignant cancer has the potential to reduce the incidence of screened disease and/or improve survival. Regular attendance is essential for the effectiveness of screening.

Breast cancer screening. All women between the ages of 40 and 74 in Iceland are invited to screening

• Breast screening is intended for asymptomatic women

• The goal of screening is to diagnose the disease at an early stage, offer more simple treatment options, and prevent women from dying from breast cancer

• Screening is not a comprehensive examination, and even if you attend the screening, you may have breast cancer or develop it later in life. Therefore, always seek medical advice if you have symptoms

Cervical cancer screening. All women between the ages of 23 and 64 are invited to screening

• Screening aims to detect premalignant lesions and treat them if needed, thereby reducing the incidence and mortality of cervical cancer

• Regular cervical biopsy is recommended in asymptomatic women from 23 years of age

Vaccinations

Vaccination is an immunisation designed to prevent a severe infectious disease. Participation in vaccinations in Iceland is high, especially in childhood vaccinations.

Childhood vaccinations must cover nearly all children in each birth cohort. In this way, herd immunity against virulent infectious diseases can be developed, which means that immunity against them becomes sufficient in the country to prevent the spread of the diseases, even though isolated cases are detected.

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Limiting sedentary behaviour and exercising regularly has many positive effects on the health and wellbeing of all groups at all stages of their lives. Regular exercise increases the likelihood of living longer with a better quality of life and makes it easier for people to cope with daily tasks and rest better. In addition to having a positive effect on mental and social health, physical activity contributes to better physical health. It reduces the risk of diseases such as cardiovascular disease, type 2 diabetes, dementia, and some cancers.

Exercise doesn't have to be time-consuming or challenging to make a positive impact. All physical activity counts, and it's better to do something than nothing.

Every week, adults and older adults should:

• Exercise energetically for at least 150-300 minutes
  This refers to moderate aerobic activity, which increases heart rate and breathing.

OR

• Move vigorously for at least 75-150 minutes
  This refers to aerobic exercise with extreme intensity, which triggers shortness of breath and sweating.

OR

• Engage in a mixture of comparable amounts of energetic to vigorous exercise. Generally, 2 minutes of energetic exercise equals 1 minute of vigorous exercise.

• Strength training should be done at least two days a week, activating all the major muscle groups in the body. Older people should engage in physical activity that improves balance and mobility.

Sedentary behaviour should be limited. Replacing sedentary behaviour with exercise of any intensity, including low intensity, positively affects your health.

Children and young people:

• All children and young people should exercise daily. On average, children should exercise energetically for at least 60 minutes per day so that their breathing and heart rate increase.

• Vigorous exercise should be done at least three days a week to increase the stamina and strength of muscles and bones.

Children and young people should be limited in their sedentary behaviour, especially in front of a screen such as television, computer, or smartphone.

It is essential that each person finds their approach to physical activity and adapts it to their current health condition and circumstances. During pregnancy or in the case of reduced mobility, chronic health problems, and/or disabilities, you may consult a healthcare professional or other physical activity professionals. You can request a Movement Instinct (Icelandic) at your healthcare clinic, including advice on suitable physical activity and follow-up.

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Let's be curious and notice the unusual. Pay attention to seasonal changes and enjoy the moment, whether we are out walking, eating lunch, or chatting with friends.

Be aware of the world around us and our emotions. Reflecting on our experiences helps us appreciate what matters to us.

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Tobacco

Tobacco use, whether it´s through smoking, exposure to second-hand smoke, or the use of smokeless tobacco, is one of the main risk factors for many serious diseases.

• It's never too late to quit. Smoking cessation increases life expectancy regardless of the age at which one quits

• Quit for your life (Icelandic)

• Tobacco for oral use and other smokeless tobacco contains nicotine, which is an addictive substance

• People who use oral tobacco experience similar and even greater nicotine cravings and withdrawal symptoms as those who smoke cigarettes. As a result, users of oral tobacco find it difficult to quit

Nicotine

Nicotine is a neurotoxin that harms blood vessels, heart, and nervous systems, including the brain. Nicotine is highly addictive and harms wellbeing. When individuals become addicted to nicotine, their brains develop a dependence on it to avoid feeling unwell. It becomes a relief to get rid of feeling unwell, which requires taking more nicotine.

Nicotine pads often contain high levels of nicotine, which is highly addictive. Discontinuation of use may, therefore, be difficult. You may become addicted after using nicotine pads for a short period.

Nicotine pads can damage the mucous membranes of the mouth, leading to gum atrophy and exposed tooth roots. These effects on the gums may be irreversible.

Alcohol

Alcohol is a significant contributor to health problems and one of the four most common risk factors for chronic diseases. Every year, around three million people worldwide die from alcohol-related causes. Alcohol use increases the risk of various types of cancer, diabetes, cardiovascular disease, cirrhosis, and stroke.

There are no known criteria for the harmless use of alcohol, and there are no health benefits associated with its consumption. Additionally, alcohol can affect the effectiveness of medicines.

It is consistently recommended that the following groups do not use alcohol:

• Pregnant women and women who are trying to conceive are advised to abstain from alcohol consumption as a precaution

• Older individuals

• Children and young people below the legal age to buy alcohol