Keeping Well

Being registered with a GP (doctor) is one of the best ways to look after your health and wellbeing. Your GP can help with both physical and mental health concerns, provide routine health checks, manage long-term health conditions and refer you to specialist services when needed.

Even if you feel healthy, it's important to stay registered with a GP so you can access support quickly if your circumstances change or you need medical advice in the future.

Staying registered with a GP can help you:

Access medical advice when you need it
Receive support for your mental health and wellbeing
Manage ongoing health conditions
Access vaccinations, screening and health checks
Be referred to specialist NHS services
Get support when life circumstances change, such as pregnancy, caring responsibilities or illness

Looking after your health is an important part of maintaining your wellbeing, and being registered with a GP helps ensure support is available when you need it.

How to Register with a GP

Everyone in England can register with a GP surgery free of charge. You can usually register online, through the NHS App, by completing a form on a GP surgery website, or by visiting a surgery in person.

To register, you only need to provide basic information such as your name, date of birth and address. You do not need proof of address, identification or proof of immigration status to register with a GP.

If you do not have a permanent address, you can still register using a temporary address or, in some circumstances, the address of the GP surgery.

You can search for a GP surgery and find out more about registration on the NHS website: Register with a GP surgery.

Being registered with a GP (doctor) is one of the best ways to look after your health and wellbeing. Your GP can help with both physical and mental health concerns, provide routine health checks, manage long-term health conditions and refer you to specialist services when needed.

Even if you feel healthy, it's important to stay registered with a GP so you can access support quickly if your circumstances change or you need medical advice in the future.

Staying registered with a GP can help you:

Access medical advice when you need it
Receive support for your mental health and wellbeing
Manage ongoing health conditions
Access vaccinations, screening and health checks
Be referred to specialist NHS services
Get support when life circumstances change, such as pregnancy, caring responsibilities or illness

Looking after your health is an important part of maintaining your wellbeing, and being registered with a GP helps ensure support is available when you need it.

How to Register with a GP

Everyone in England can register with a GP surgery free of charge. You can usually register online, through the NHS App, by completing a form on a GP surgery website, or by visiting a surgery in person.

To register, you only need to provide basic information such as your name, date of birth and address. You do not need proof of address, identification or proof of immigration status to register with a GP.

If you do not have a permanent address, you can still register using a temporary address or, in some circumstances, the address of the GP surgery.

You can search for a GP surgery and find out more about registration on the NHS website: Register with a GP surgery.

If you are a care leaver, you may be entitled to free NHS prescriptions, dental care and help with eye care costs up to your 25th birthday.

The Government announced that care leavers will receive:

Free NHS prescriptions
Free NHS dental care
Support with eye care costs, including sight tests and glasses

Further information about when and how to access this support will be published nationally.

In the meantime, you may already be entitled to help with healthcare costs through existing NHS schemes. Speak to your Personal Adviser, social worker or healthcare professional if you need help understanding what support is available.

If you are a care leaver, you may be entitled to free NHS prescriptions, dental care and help with eye care costs up to your 25th birthday.

The Government announced that care leavers will receive:

Free NHS prescriptions
Free NHS dental care
Support with eye care costs, including sight tests and glasses

Further information about when and how to access this support will be published nationally.

In the meantime, you may already be entitled to help with healthcare costs through existing NHS schemes. Speak to your Personal Adviser, social worker or healthcare professional if you need help understanding what support is available.

Your teeth, mouth, gums and tongue are all really important parts of your body and keeping them healthy should be part of your daily routine.

Brushing your teeth twice a day (last thing at night before you go to bed and on one other occasion) with fluoride toothpaste and having regular check-ups with a dentist can help to keep your teeth healthy. Diet, smoking and drinking alcohol also have an effect on dental health.

You should only need to see a Dentist once a year, but if your worried about your teeth, don't delay in making an appointment.

If you don't have a dentist, you can find a dentist near to where you live.

Find out how much NHS dental treatment costs.

If you cannot access a dentist due to your needs you may be able to get help from the Special Care Dental Service.

Your teeth, mouth, gums and tongue are all really important parts of your body and keeping them healthy should be part of your daily routine.

Brushing your teeth twice a day (last thing at night before you go to bed and on one other occasion) with fluoride toothpaste and having regular check-ups with a dentist can help to keep your teeth healthy. Diet, smoking and drinking alcohol also have an effect on dental health.

You should only need to see a Dentist once a year, but if your worried about your teeth, don't delay in making an appointment.

If you don't have a dentist, you can find a dentist near to where you live.

Find out how much NHS dental treatment costs.

If you cannot access a dentist due to your needs you may be able to get help from the Special Care Dental Service.

What is a vaccination and why should I have one?

Questions or More Information

Speak to your GP, school nurse, or practice nurse.
NHS Advice on Vaccines.

What is a vaccination and why should I have one?

Questions or More Information

Speak to your GP, school nurse, or practice nurse.
NHS Advice on Vaccines.

What you need to know

Whilst you're young your body is going through a number of changes and your brain is still developing, it's best if these changes are made whilst your body is being supported by a healthy diet.

Eating healthily doesn't mean cutting out all the stereotypically yummy foods, but it does mean eating them less often and in smaller amounts. It's important during teenage years, when eating healthily, to actually eat, not to skip meals, substitute food for drinks or start unreasonable diets. There are a number of nutrients that are super important whilst you're still growing and developing, so a balanced diet is essential.

Having a balanced diet:

Having a balanced diet is really important, you need to eat a mixture of all the foods in the Eatwell guide to make sure you are getting all the right nutrients. Avoiding too much fat, sugar and salt as well will make sure that you getting a really balanced diet.

Try to choose a variety of foods from the four main food groups:

bread, rice, pasta, potatoes and other starchy foods - these are carbohydrates
fruit and vegetables - aim to eat at least 5 of these a day
milk and diary foods
meat, fish, eggs, beans and other non-diary sources of protein

Stay hydrated by drinking mainly water, as well as milk and occasionally juice.

Top tips for healthy eating:

Eat at least 5 portions of fruit and vegetables a day
Don't skip meals, especially breakfast
Try and swap snacks, such as crisps or chocolate, for healthier snacks
Drink lots of water - keep hydrated
Eat a good balance of foods from different food groups
Reduce the amount of salt you eat
Keep your portion sizes appropriate
Stop eating when you don't feel hungry and don't eat late at night
Keep a food diary

What else can help me adopt healthier habits?

Changing your habits can be challenging. And developing new habits takes time. Use the tips below to stay motivated and meet your goals. You can do it!

Make changes slowly

Don’t expect to change your eating, drinking, physical activity, or sleeping habits overnight. Changing too much too fast may limit your chances of success.

Figure out what’s holding you back

For example:

Are unhealthy snack foods at home tempting you?
Are the foods and beverages you’re choosing at your school cafeteria or job too high in sodium, saturated fats, and added sugars?
Do you overeat to help manage stress related to your family or your future?

Have a think and come up with a plan to change these habits.

Set a few realistic goals

If you drink sugar-sweetened beverages every day, try replacing some of them with water. Once you are drinking fewer of these beverages for a while, try cutting out all of them. Then set another goal, like getting more physical activity each day. Once you have reached one goal, add another.

Get help from friends and family

Get a friend at school, someone at home, or a co-worker at your job to support your new habits. Ask a friend, brother or sister, parent, guardian, or co-worker to help you make changes and stick with your new habits.

Get the facts - British Nutrition's YouTube Channel

What if I don't like eating something?

We all vary in the foods we like, it is not unusual to experiment with different eating habits - you may have decided to become vegetarian or tried changing your diet to improve your health. Keep trying new foods to find the ones that you do like.

Don't worry, all foods fit! None are off limits.

What if I'm concerned about my diet?

Some eating patterns can be damaging. Problems with food can begin when we use food to cope with those times when you are bored, anxious, angry, lonely or sad.

Having a poor diet you may notice that your skin may become more spotty or your hair may become more greasy, so in order to keep yourself looking well you need to eat well.

Where can I get help?

Beat

Advice for anyone worried they might have an eating disorder. Support on the Helpline is available by phone, email, webchat through our social media accounts and by letter. Calls to the helpline are free from landlines and mobile phones within the UK and do not appear on itemised bills.

Hampshire Public Health Nursing Service – Chat health

Chat Health 11-19 years

07507 332160 - The Chat Health text service is an easy way for young people in Hampshire aged 11-19 to confidentially ask for help with a range of issues. The service is manned by qualified school nurses who have a wealth of experience of working with young people and provide support with a range of health and wellbeing issues, including nutrition advice and with eating disorders. As well as giving advice, the team can signpost to appropriate services and other support.

What you need to know

Whilst you're young your body is going through a number of changes and your brain is still developing, it's best if these changes are made whilst your body is being supported by a healthy diet.

Eating healthily doesn't mean cutting out all the stereotypically yummy foods, but it does mean eating them less often and in smaller amounts. It's important during teenage years, when eating healthily, to actually eat, not to skip meals, substitute food for drinks or start unreasonable diets. There are a number of nutrients that are super important whilst you're still growing and developing, so a balanced diet is essential.

Having a balanced diet:

Having a balanced diet is really important, you need to eat a mixture of all the foods in the Eatwell guide to make sure you are getting all the right nutrients. Avoiding too much fat, sugar and salt as well will make sure that you getting a really balanced diet.

Try to choose a variety of foods from the four main food groups:

bread, rice, pasta, potatoes and other starchy foods - these are carbohydrates
fruit and vegetables - aim to eat at least 5 of these a day
milk and diary foods
meat, fish, eggs, beans and other non-diary sources of protein

Stay hydrated by drinking mainly water, as well as milk and occasionally juice.

Top tips for healthy eating:

Eat at least 5 portions of fruit and vegetables a day
Don't skip meals, especially breakfast
Try and swap snacks, such as crisps or chocolate, for healthier snacks
Drink lots of water - keep hydrated
Eat a good balance of foods from different food groups
Reduce the amount of salt you eat
Keep your portion sizes appropriate
Stop eating when you don't feel hungry and don't eat late at night
Keep a food diary

What else can help me adopt healthier habits?

Changing your habits can be challenging. And developing new habits takes time. Use the tips below to stay motivated and meet your goals. You can do it!

Make changes slowly

Don’t expect to change your eating, drinking, physical activity, or sleeping habits overnight. Changing too much too fast may limit your chances of success.

Figure out what’s holding you back

For example:

Are unhealthy snack foods at home tempting you?
Are the foods and beverages you’re choosing at your school cafeteria or job too high in sodium, saturated fats, and added sugars?
Do you overeat to help manage stress related to your family or your future?

Have a think and come up with a plan to change these habits.

Set a few realistic goals

If you drink sugar-sweetened beverages every day, try replacing some of them with water. Once you are drinking fewer of these beverages for a while, try cutting out all of them. Then set another goal, like getting more physical activity each day. Once you have reached one goal, add another.

Get help from friends and family

Get a friend at school, someone at home, or a co-worker at your job to support your new habits. Ask a friend, brother or sister, parent, guardian, or co-worker to help you make changes and stick with your new habits.

Get the facts - British Nutrition's YouTube Channel

What if I don't like eating something?

We all vary in the foods we like, it is not unusual to experiment with different eating habits - you may have decided to become vegetarian or tried changing your diet to improve your health. Keep trying new foods to find the ones that you do like.

Don't worry, all foods fit! None are off limits.

What if I'm concerned about my diet?

Some eating patterns can be damaging. Problems with food can begin when we use food to cope with those times when you are bored, anxious, angry, lonely or sad.

Having a poor diet you may notice that your skin may become more spotty or your hair may become more greasy, so in order to keep yourself looking well you need to eat well.

Where can I get help?

Beat

Advice for anyone worried they might have an eating disorder. Support on the Helpline is available by phone, email, webchat through our social media accounts and by letter. Calls to the helpline are free from landlines and mobile phones within the UK and do not appear on itemised bills.

Hampshire Public Health Nursing Service – Chat health

Chat Health 11-19 years

07507 332160 - The Chat Health text service is an easy way for young people in Hampshire aged 11-19 to confidentially ask for help with a range of issues. The service is manned by qualified school nurses who have a wealth of experience of working with young people and provide support with a range of health and wellbeing issues, including nutrition advice and with eating disorders. As well as giving advice, the team can signpost to appropriate services and other support.

Keeping fit, is an important part of being healthy. It is suggested that you do an hour of exercise a day and this can range from moderate activity like walking to school or college or scooting to school, to vigorous activity such as running or tennis. This might sound like a lot but you are probably already doing it.

Why is being active important?

Physical activity and sport is good for your health and fitness.

It is good for you because:

Being active can help you to keep a healthy weight.
It lowers the chance of you getting health problems like diabetes and heart disease and helps you live longer.
It can improve your confidence and help you make new friends.
You can learn new skills
It can help you improve your sleep and memory
It can make you healthier and feel good

Playing sport does not mean you have to take part in competitions against other people. You can play a sport for fun at your local sports club or community centre. A community centre is a place where people get together and take part in activities.

Physical activity and sport is for everyone and anyone can take part.

What types of moderate activity can I do?

walking to school/college/uni
playing in the playground/park
riding a scooter
skateboarding
rollerblading
walking the dogs
cycling on flat ground, or on ground that's a little bit hilly
plus loads more ...

What types of vigorous activity can I do?

energetic dancing
swimming
running
gymnastics
football
rugby
martial arts
cycling fast, or on ground that is really hilly
plus loads more ...

A good first step to get more active is to visit your local Leisure Centre website and see what activities they offer:

What kind of sports can I do?

Sports are really easy to pick up and many of them you can do with friends down at the park, many of them don't require a lot of equipment and can be really easy to set up, such as football, skateboarding, extreme Frisbee for example. Other sports may require a specialist pitches, equipment and clothing.

How do I decided what sport to do?

The best way to decide which sport to do is to think about your strengths and skills, and ultimately which sport(s) you prefer, its no good starting football when you love tennis.

Think about whether or not you like being part of a team, as a team sport like; football, rugby or basketball might be better otherwise choosing a sport where you are the only player like; tennis, swimming or running.

Joining a club:

Joining a club is a great way to meet new people along with meeting people that enjoy the same sport(s) as you.

Find Activities in Hampshire

Keeping fit, is an important part of being healthy. It is suggested that you do an hour of exercise a day and this can range from moderate activity like walking to school or college or scooting to school, to vigorous activity such as running or tennis. This might sound like a lot but you are probably already doing it.

Why is being active important?

Physical activity and sport is good for your health and fitness.

It is good for you because:

Being active can help you to keep a healthy weight.
It lowers the chance of you getting health problems like diabetes and heart disease and helps you live longer.
It can improve your confidence and help you make new friends.
You can learn new skills
It can help you improve your sleep and memory
It can make you healthier and feel good

Playing sport does not mean you have to take part in competitions against other people. You can play a sport for fun at your local sports club or community centre. A community centre is a place where people get together and take part in activities.

Physical activity and sport is for everyone and anyone can take part.

What types of moderate activity can I do?

walking to school/college/uni
playing in the playground/park
riding a scooter
skateboarding
rollerblading
walking the dogs
cycling on flat ground, or on ground that's a little bit hilly
plus loads more ...

What types of vigorous activity can I do?

energetic dancing
swimming
running
gymnastics
football
rugby
martial arts
cycling fast, or on ground that is really hilly
plus loads more ...

A good first step to get more active is to visit your local Leisure Centre website and see what activities they offer:

What kind of sports can I do?

Sports are really easy to pick up and many of them you can do with friends down at the park, many of them don't require a lot of equipment and can be really easy to set up, such as football, skateboarding, extreme Frisbee for example. Other sports may require a specialist pitches, equipment and clothing.

How do I decided what sport to do?

The best way to decide which sport to do is to think about your strengths and skills, and ultimately which sport(s) you prefer, its no good starting football when you love tennis.

Think about whether or not you like being part of a team, as a team sport like; football, rugby or basketball might be better otherwise choosing a sport where you are the only player like; tennis, swimming or running.

Joining a club:

Joining a club is a great way to meet new people along with meeting people that enjoy the same sport(s) as you.

Find Activities in Hampshire

What is contraception?

Contraceptive methods protect against pregnancy. If you use contraception correctly, you can have sex without worrying about getting pregnant or getting someone pregnant.

Most methods of contraception won’t protect you against catching or passing on a sexually transmitted infection (STI). Condoms are the only method that protects against both STIs and pregnancy. Protect your own and your partner’s health by using condoms as well as your chosen method of contraception.

Contraception services are free and confidential. This means the doctor or nurse won’t tell anyone, as long as they believe you’re mature enough to understand the information and decisions involved.

Where to get free contraception

You can get free contraception and condoms from:

some GP surgeries - talk to your GP or practice nurse
community contraceptive clinics
some genitourinary medicine (GUM) clinics
sexual health clinics – these offer contraceptive and STI testing services
some young people's services

Find your nearest sexual health service, including contraceptive clinics.

Find out more about visiting an STI clinic

What is contraception?

Contraceptive methods protect against pregnancy. If you use contraception correctly, you can have sex without worrying about getting pregnant or getting someone pregnant.

Most methods of contraception won’t protect you against catching or passing on a sexually transmitted infection (STI). Condoms are the only method that protects against both STIs and pregnancy. Protect your own and your partner’s health by using condoms as well as your chosen method of contraception.

Contraception services are free and confidential. This means the doctor or nurse won’t tell anyone, as long as they believe you’re mature enough to understand the information and decisions involved.

Where to get free contraception

You can get free contraception and condoms from:

some GP surgeries - talk to your GP or practice nurse
community contraceptive clinics
some genitourinary medicine (GUM) clinics
sexual health clinics – these offer contraceptive and STI testing services
some young people's services

Find your nearest sexual health service, including contraceptive clinics.

Find out more about visiting an STI clinic

Discovering you might be pregnant can feel overwhelming — but you are not alone. There is help, support, and confidential advice available to guide you through your options and next steps. This page brings together key information inspired by trusted organisations.

I might be pregnant; what should I do first?

If you think you might be pregnant, the first step is to take a pregnancy test.

Pregnancy tests

Tests are available at pharmacies or supermarkets
All sexual health clinics Find a sexual health clinic

Understanding Your Options

Contact the Pregnancy Options Centre for unbiased help and support for unplanned pregnancy. They can help you talk your options through.

If you are pregnant you usually have three main options:

Continuing the pregnancy and becoming a parent

Support is available for:

Adoption

If you feel unable to parent but want to continue the pregnancy, adoption is an option. There are many people who are waiting for the gift of a child to love and you may still be able to find out how your child is doing through letters from their adoptive parents. Specialist services can guide you through the process with compassion.

More information on adoption

Ending the pregnancy

Up to 24 weeks of pregnancy, you are able to get an abortion. After 24 weeks, a doctor will only agree to end a pregnancy under certain conditions. If you chose to end your pregnancy your health professional can explain:

Available procedures
What to expect
Aftercare and emotional support

If you are unsure if you want to continue with the pregnancy, you can discuss all your options with the British Pregnancy Advice Service.

You do not need a referral to get an abortion. Call BPAS on 0300 333 68 28 to discuss your options or book an appointment through them directly.

All options are your choice, and professionals must respect your decision.

More about abortions

Parenting skills & practical help

You can access:

Baby‑care courses
Feeding and sleep advice
Peer support groups
Local baby banks offering essentials

Discovering you might be pregnant can feel overwhelming — but you are not alone. There is help, support, and confidential advice available to guide you through your options and next steps. This page brings together key information inspired by trusted organisations.

I might be pregnant; what should I do first?

If you think you might be pregnant, the first step is to take a pregnancy test.

Pregnancy tests

Tests are available at pharmacies or supermarkets
All sexual health clinics Find a sexual health clinic

Understanding Your Options

Contact the Pregnancy Options Centre for unbiased help and support for unplanned pregnancy. They can help you talk your options through.

If you are pregnant you usually have three main options:

Continuing the pregnancy and becoming a parent

Support is available for:

Adoption

If you feel unable to parent but want to continue the pregnancy, adoption is an option. There are many people who are waiting for the gift of a child to love and you may still be able to find out how your child is doing through letters from their adoptive parents. Specialist services can guide you through the process with compassion.

More information on adoption

Ending the pregnancy

Up to 24 weeks of pregnancy, you are able to get an abortion. After 24 weeks, a doctor will only agree to end a pregnancy under certain conditions. If you chose to end your pregnancy your health professional can explain:

Available procedures
What to expect
Aftercare and emotional support

If you are unsure if you want to continue with the pregnancy, you can discuss all your options with the British Pregnancy Advice Service.

You do not need a referral to get an abortion. Call BPAS on 0300 333 68 28 to discuss your options or book an appointment through them directly.

All options are your choice, and professionals must respect your decision.

More about abortions

Parenting skills & practical help

You can access:

Baby‑care courses
Feeding and sleep advice
Peer support groups
Local baby banks offering essentials

Healthy Relationships

Forming healthy relationships is really important, you will have close relationships with friends, family, boyfriends and girlfriends. As you get older your relationships will change and develop and you get to know what you enjoy about a relationship and what you don't.

How you tell if your relationship is healthy

Not all relationships will work out and the person your involved with, may try and make you do things that you are not comfortable with or force you into things.

People who do this may want you to be their friend, girlfriend or boyfriend. They might offer your gifts or shower you with compliments, they also may use force, violence, bribery and humiliation to get you to do things that you don't want to, including having sex with you against your will.

Being aware of the warning signs is really important as sexual exploitation can happen to anyone, regardless of age, ethnicity and gender.

How to spot an unhealthy relationship

If you're worried about the situation that you are in or you're worried about a friend or family member, then there are lots of people you can talk to, don't bottle it up.

More information from Childline on relationships

Healthy Relationships

Forming healthy relationships is really important, you will have close relationships with friends, family, boyfriends and girlfriends. As you get older your relationships will change and develop and you get to know what you enjoy about a relationship and what you don't.

How you tell if your relationship is healthy

Not all relationships will work out and the person your involved with, may try and make you do things that you are not comfortable with or force you into things.

People who do this may want you to be their friend, girlfriend or boyfriend. They might offer your gifts or shower you with compliments, they also may use force, violence, bribery and humiliation to get you to do things that you don't want to, including having sex with you against your will.

Being aware of the warning signs is really important as sexual exploitation can happen to anyone, regardless of age, ethnicity and gender.

How to spot an unhealthy relationship

If you're worried about the situation that you are in or you're worried about a friend or family member, then there are lots of people you can talk to, don't bottle it up.

More information from Childline on relationships

Abuse includes domestic violence, rape and sexual assault. It can be subtle at first and difficult to spot. Find advice on how to tell if your relationship is healthy from Women’s Aid.

The NHS has information on services that can help if you've been sexually assaulted, raped or abused, even if you don't report the assault to the police. The NHS has information on services that can help if you’ve been sexually assaulted, raped or abused, even if you don’t report the assault to the police.

Sexual assault referral centres (SARCs) are located across the country and offer a range of services, including crisis care, medical and forensic examinations, emergency contraception and testing for STIs. To learn more about what happens at Sexual assault referral centres, please watch the video below.

In Hampshire, we have 10 refuges for people fleeing abuse offering 92 bed spaces for victims-survivors and their children.

If you are experiencing abuse and what to talk about it or if you what help to plan your escape from an abuser please contact Stop Domestic Abuse on their advice line on 03300 165 112.

The advice line is available to anyone seeking advice, help, support or access to services. This includes victims and survivors, family and friends of someone experiencing abuse, and professionals.

Hampshire Domestic Abuse Partnership brings together local services providing free support to victims and survivors of abuse, children living in a household with domestic abuse and people who use abusive behaviour. It also supports professionals seeking advice.

The Hampton Trust offers community-based, trauma-informed behaviour change programmes - such as Pathways to Change and CARA (Cautioning and Relationship Abuse) - for individuals who have used abusive behaviour. These aim to address the root causes of harm, promote accountability, and support the development of safe, respectful relationships.

If you need help for yourself or someone else, call the Hampshire Domestic Abuse Advice Line on 0330 165 112. Professionals can also call this number for information and advice.

There is also a National Domestic Abuse Helpline which offers 24-hour confidential support.

If you are seeking help or advice for someone using abusive behaviours in their relationship, contact the Hampton Trust on 02380 009898.

For further information in relation to Domestic Abuse, the Hampshire Constabulary website also provides advice and information of how to report it.