7 WAYS TO MAINTAIN HEALTH AND WELLBEING

“HEALTHY CITIZENS ARE THE GREATEST ASSET ANY COUNTRY CAN HAVE.” – WINSTON CHURCHILL

In this age of consumerism and hedonism, our wants are all too easily satisfied online, from the comfort of our home.

And staying healthy has become frustratingly challenging. But we know our health can affect every aspect of our life – it can help us feel better, stay happier, and live longer. Check out some of the self-help tips to assist you to become the sort of asset Churchill was referring to.

1 NAIL YOUR NUTRITION

It’s all about those five basic food groups and eating across and within these groups every day. ф Fruits ф Vegetables and legumes (lentils, baked beans, or pea) ф Breads, cereals, rice, pasta and noodles (wholegrain, of course) ф Meat, fish, poultry, eggs and nuts ф Dairy products (milk, butter, cheese and yoghurt) Based on the Australian Dietary Guidelines summarising the best scientific evidence on what really constitutes a healthy diet, it works! ф Eat more fruit and vegetables containing nutrients like vitamins, minerals and fibre. A plant-based diet has shown to be associated with lower rates of chronic conditions including cardiovascular disease, type

II diabetes and high blood pressure.

And swap the white bread for something grainier and browner. ф Avoid products with ingredient names you cannot pronounce. ф Don’t overeat.

2 GET HEAVY WITH HYDRATION

The brain is about 70% water, and the body is made up of at least 50% water. Water plays an incredibly important role within our bodies – it forms the basis of blood, digestive juices, urine and perspiration, and is found in lean muscle, fat and bones. Water eliminates waste products, transports nutrients around the body and regulates body temperature. Hydration affects the way you feel and perform work. Even a 2% reduction of body weight in hydration can cause mood swings, lead to feelings of fatigue and impact cognitive function including the ability to process and interpret information. Staying hydrated will have the opposite effects on the body. A Code of Practice in the Work Health and Safety Act is in place to help manage the work environment. Under this code*, employers must supply adequate free, safe drinking water for workers at all times at accessible locations and especially close to where strenuous work is undertaken, and ice where appropriate. While most people should aim to consume two litres of water a day, those working in PPE in particularly hot conditions must drink more.

Manual workers: 1 L/hr of either plain water, supplemented by frequent meal breaks or industrial electrolyte replacement products (eg powders, tablets or ready to drink). Machinery operators: 600 mL/hr of water, in addition to food and any other beverages consumed. Food must also be consumed at meal breaks to replace electrolytes and maintain energy. Hydration choices: ф Water is the ideal choice – it is readily available and has 0 kilojoules. ф Milk is 90% water with the added benefits of calcium, protein and other essential nutrients. ф Fruit juice and soft drinks are high in sugar and can contribute excess sugar and energy to the diet. If you must, go for 97-100% fruit juice or a diet soft drink. ф Energy drinks are very high in sugar, caffeine and other stimulants. These can have negative health effects, including increased heart rate and blood pressure.

3 STAY FITTER BY GETTING PHYSICAL

Find time for some extra physical activity. Our waist measurement is a very good indicator of the level of internal fat deposits coating the heart, kidney, liver and pancreas. A waist measurement greater than 94cm or more for men or 80cm or more for women indicates an increased risk. So, you should be worried about that extra tyre (or two, or three) you’re carrying. Regular exercise can help.

ф Regular physical activity can improve muscle strength and boost endurance. ф Physical activity stimulates various brain chemicals and helps with stress and anxiety management and improves mood. ф Getting at least 150 – 300 minutes of moderate intensity physical activity per week (brisk walking, bike ride, gardening) can promote better sleep and in turn help you feel more alert during the day. Or, aim for 75 – 150 minutes of vigorous activities, or a combination of both.

ф Cardiovascular workouts (eg HITT, running) or muscle strengthening activities (using weights or resistance bands) are recommended at least twice weekly. ф No time? Why not take the stairs (not the lift), hop off the bus one stop earlier, or take a quick walk after lunch?

Every little bit of physical activity helps, so get up, work out, and burn some calories!

4 QUIT – LET THE CIGARETTE GO UP IN SMOKE

Smoking contributes to the risks of heart diseases and cancer. It is also an increasingly expensive habit that can have potentially harmful impacts on relationships. Tobacco smoke contains more than 7000 chemicals, over 70 of which are known to cause cancer.

Every year, smoking kills about 15000 Australians. ф QUIT. Don’t smoke. Go cold turkey, cut down consumption progressively, or use education/therapy – whatever works. ф Seek support from: Quitline (telephone counselling service),

My QuitBuddy (app), The Quit

Coach (interactive website). Or call

Quitline: 137848.

5 AVOID ALCOHOL AND STAY SOBER

“Because alcohol is encouraged by our culture, we get the idea that it isn’t dangerous. However, alcohol is the most potent and most toxic of the legal psychoactive drugs.” ~ Beverly A. Potter & Sebastian Orfali

Approximately 22% of Australians abstain from alcohol consumption. Approximately 44% drink at least once weekly, 6% drink daily, and more of them are men.

Stop drinking. Can’t stay off the booze? Then at least be more mindful about your consumption – drink slowly, responsibly, and set limits to how much you can drink on any occasion. ф Drink in moderation. ф Don’t pair your booze with unhealthy snacks. ф Know your blood alcohol concentration. ф Stay informed. (Alcohol and drug Information

Services SA: phone service is available 24/7 by calling 08 9442 5000 or 1800 198 024 [toll-free for country callers].) https://alcoholthinkagain.com.au/help/ or https://adf.org.au/help-support/ DRUG INFO & ADVICE LINE: 1300 85 85 84

7 MIND YOUR MENTAL HEALTH

6 TIRED OF FEELING FATIGUED?

Fatigue is a state of mental and/or physical exhaustion that stops a person from functioning normally. Being awake for 17 hours is the equivalent of having a blood alcohol level of 0.05.

Being awake for 20 hours is the equivalent of having a blood alcohol level of 0.1. ф Go to bed and wake up at around the same time every day. ф Move more, sit less. ф Eat nutritious food, but do not overeat, and avoid alcohol and caffeine before bedtime. ф Step back from technology – take some time out from staring at your mobile or computer screen – it can sap the energy out of you! When you TikTok, mind the clock! ф Maintain your mental wellbeing. Mental illness includes anxiety, mood disorders, depression and substance addictions. Stress, while not a mental illness, can lead to depression, anxiety or substance abuse.

No matter how stressful you feel, there are steps you can take to relieve the pressure and regain control over your life. ф Keep a stress diary to understand what is causing it and how you can identify what steps to take.

ф Manage your time by making a list of tasks and prioritising them. ф Take control – identify your problem and list the possible solutions and ways to act on them.

ф Connect with others and surround yourself with supportive people. Even keep a pet cat or dog. ф Exercise, rest and relax, and do the things that make you happy. If nothing seems to help, talk to your GP.

*https://www.safeworkaustralia.gov.au/system/files/ documents/1901/code_of_practice_-_managing the_work_environment_and_facilities.pdf-