Healthy Living Gibraltar

Welcome to the Healthy Living Website of the Public Health Department.
This website provides information and advice on several aspects of healthy living, from childhood through to adulthood.

Being aware of your lifestyle and knowing when, and how, to make positive changes can help you live longer and healthier. Key areas considered on this site include diet, physical activity, smoking and alcohol intake.

If you would like further Healthy Living information please contact us directly.

Mindful Eating at Christmas

Winter is a time for celebration and certainly indulging in a variety of  food and drink . High fat nibbles and party food can be tempting, easy to pick at and often make up the equivalent of a full meal in calories (for example sausage rolls, cheesy bites, or cold cut meats).

Studies show that people tend to consume far more calories during this festive time leading to  weight gain that is often hard to shift. In addition, the greater the choice of food offered, the more calories we tend to consume. It is best to stick to a few healthier choices first, and then you will be less likely to pile on other higher calorie alternatives.Try replacing alcohol with low calorie soft drinks or water when possible.

If you are going to a party straight after work, have a mini snack (e.g. bowl of cereal or a yogurt) before you go, so you do not arrive at the party hungry. Make sure you have lots of healthy treats like fruit, unsalted nuts, vegetable sticks with low fat dips and low fat yogurt.




Many people drink more than alcohol than recommended during the festive period. Apart from the negative effects on health, alcohol also contains calories (7 kcals per gram) and contributes to the common seasonal weight gain many of us experience.

Alternate alcoholic drinks with soft drinks or glasses of water to limit alcohol intake and to help prevent dehydration. Try diluting your drink, for example, white wine with soda or have a shandy instead of a lager.

Choose smaller measures – swap pints for half pints and opt for smaller glasses of wine.

Watch out for cocktails as they can contain more alcohol than you think.

Try not to drink on an empty stomach; this will stop you getting drunk too quickly. If you start to feel drunk, take a break and switch to water or soft drinks.

The UK Department of Health recommends no more than 14 units of alcohol per week. If you do drink as much as 14 units of alcohol per week, it is best to spread this evenly over 3 or more days rather than having one or two heavy drinking sessions.

Remember to drink plenty of water before you go to bed to rehydrate during the night, this helps reduce the effects of a hangover.


Don’t forget your exercise!!

Whilst it is nice to have the festive period off to relax, try to ensure you maintain physical activity as part of your daily routine. For example, walk up the stairs rather than taking the lift or get off the bus a few stops early and walk the rest of your journey. And, in place of some TV time, get all the family up together for a brisk walk, some family sport or activities.

CHAMP about town! – Winter Review 2018

CHAMP (Children, Healthy and Active! Multi-agency Programme) launched its winter phase of planned events on Saturday 8th December at Casemates Square.

The programme led by local professionals from across Health, Social Care, Education, Public Health, Sports and Leisure, Youth and Culture, along with local businesses and Non-Governmental Organisations (NGOs) aims to promote healthy living for Gibraltar’s childhood population. CHAMP seeks to engage children and their carers through various planned events around the year in order to raise awareness on and promote healthier lifestyle choices in Gibraltar.

The World Health Organisation (WHO) considers poor weight management in childhood as one of the most serious public health challenges of the 21st century.

The event launch of the winter programme, which will run into 2019 comprised a a treasure hunt for children and families starting at Casemates, along Main Street and back via Irish Town, with multiple educational ‘quiz stops’ stationed along the route.   ‘Lucky draw’ prizes were handed out to participants on successful completion of the treasure hunt. If you missed the event click here to see the Quiz Question / Answer Sheet.

Another main feature on the day was the ‘Guess how many steps?’ game. Participating children and families were asked to state how many steps it would take to complete the roundtrip during the treasure hunt, with prizes awarded to those with the nearest or correct answers.











Highlight of the day

Further, the consumption of energy drinks has been reported to be particularly detrimental to a child’s health, frequently containing high and unregulated amounts of caffeine. These drinks have been associated with serious adverse health effects, such as, diabetes, mood and behavioral issues. It is also proven to contribute towards tooth decay. To demonstrate its unwavering support towards CHAMP and its ethos,  HM Government of Gibraltar published a command paper on the banning of the sale of energy drinks to under 16 year olds.