Maintaining physical and mental health in prison is challenging but essential. This guide provides practical strategies for healthy living in custody.
Prison Food & Nutrition
Prison Meals
Prison provides three meals daily designed to meet nutritional standards. Quality varies by establishment, but most provide: Breakfast with cereals, bread, margarine, jam; Lunch with main meal, protein, vegetables, starch; Dinner with lighter meal or sandwich option.
Healthy Eating in Prison
Eat what is provided as it meets nutritional minimums. Use canteen wisely by buying fresh fruits, nuts, healthier snacks rather than just sweets. Drink water which is safe and free. Avoid excess sugar and salt by limiting cakes, biscuits, processed food. Request special diets for vegetarian, vegan, or religious requirements.
Dietary Requirements
Tell healthcare if you have: Allergies or intolerances, Religious or ethical dietary requirements, Conditions requiring special diets like diabetes or coeliac disease, Medication interactions with certain foods. Healthcare will arrange appropriate meals.
Exercise & Physical Activity
Importance of Exercise
Exercise in prison: Improves mental health by reducing depression and anxiety, Increases energy and reduces fatigue, Provides healthy stress release, Improves sleep quality, Reduces behaviour problems and anger, Maintains physical fitness.
Prison Gym Access
Most prisons have gym facilities with: Weights and cardio equipment, Exercise classes like yoga, circuits, boxing, Supervised gym sessions, Equipment loans for weights and yoga mats. Gym time is typically limited, so try to use it consistently.
Non-Gym Exercise
If you cannot access the gym: Bodyweight exercises in your cell like press-ups, squats, crunches, Running or walking in the yard, Participation in sports teams, Recreation activities, Prison work like gardening or maintenance can be physical.
Sleep & Rest
Prison Sleep Challenges
Many prisoners struggle with sleep due to: Noisy environment, Cellmate disturbances, Mental health concerns, Anxiety about the future, Medication side effects.
Improving Sleep
Sleep and wake at consistent times. Exercise tires your body naturally. Limit caffeine and avoid tea and coffee before sleep. Try relaxation techniques like breathing exercises and progressive muscle relaxation. Create a quiet environment with earplugs if allowed. Use mental preparation like worry-dump writing before sleep. Tell healthcare if you cannot sleep as medication may help.
Mental Wellbeing Practices
Stress Management
Exercise provides natural stress relief. Creative outlets like art, writing, music help express feelings. Meditation and mindfulness calm the mind. Social connection with friends and family matters. Engage in prison programmes for purpose. Practice acceptance and focus on what you can control.
Coping with Difficult Emotions
When struggling emotionally: Talk to a Listener or counsellor, Use physical activity as emotional release, Write or journal about your feelings, Separate from negative influences, Focus on positive goals and progress, Build meaningful relationships in prison.
Hygiene & Personal Care
Prison Standards
Most prisons provide: Regular opportunities to shower, Clean clothing and bedding, Basic toiletries like soap and shampoo, Sanitary products for those who need them, Healthcare for health conditions.
Personal Hygiene Practices
Shower regularly, preferably daily. Wash hands before eating and after using the toilet. Clean your cell and personal space. Maintain dental hygiene by brushing twice daily. Manage any skin conditions with healthcare help.
Substance Misuse Prevention
Drugs in prison: Are expensive and addictive, Cause health problems like infections or overdose, Damage your mental health and sentence prospects, Result in disciplinary action if caught.
Staying Drug-Free
Build friendships with people not using drugs. Say no clearly if offered drugs. Tell healthcare if you are struggling with urges. Use substance misuse treatment services. Find alternative coping mechanisms for stress.
Healthy Relationships in Prison
Build friendships based on mutual respect. Support others wellbeing. Avoid negative relationships and influences. Maintain family connections. Be honest and trustworthy. Respect others boundaries.
Frequently Asked Questions
Q: Is prison food nutritious?
A: Prison meals meet nutritional standards. Adding fruit and vegetables through canteen purchases improves nutrition further.
Q: Can I go to the gym every day?
A: Gym time is usually limited to 2-4 times per week. Check your prison schedule and sign up in advance.
Q: What if I am vegetarian or vegan?
A: Prisons provide vegetarian and vegan meals. Tell healthcare or catering about your dietary requirements.
Q: Can medication help me sleep?
A: Sometimes, yes. Tell healthcare if sleep is severely disrupted. They can suggest strategies and, if appropriate, medication.
Q: What if I have a physical disability?
A: Prisons make reasonable adjustments. Request assessment from healthcare for exercise modifications.
Key Takeaways
Healthy living significantly improves prison experience and outcomes. Exercise is medicine for body and mind. Nutrition matters; use canteen wisely. Sleep, stress management, and connection are vital. Avoid drugs as they undermine everything you are working toward. Taking care of yourself in prison prepares you for successful release and invests in your future health and freedom.
