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FOOD: (eat well, be well)

A. Whole foods from a variety of food groups and colours. Drink water
B: 
Enjoy a wide variety of nutritious foods from these five groups every day: 
1.Plenty of vegetables, including different types and colours, and legumes/beans 
2. Fruit 
3.Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley 
4.Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans 
5.Milk, yoghurt, cheese and/or their alternatives
And drink plenty of water. 
C: Detailed guidelines: https://www.nhmrc.gov.au/about-us/publications/australian-dietary-guidelines

EXERCISE: (better health, feel good)

A: Exercise around 3 hours a week. Get advice if you’re new to it.
B: 
Strength: muscle loading: gym or home (eg pushups, situps, squats)
Stretch: whatever needs it!: neck/shoulders,  arms/torso, back/abdomen, legs/hips
Cardio: heart rate up (walk, ride, run, dance, swim, stairs)
C: 
What? https://www1.health.gov.au/internet/main/publishing.nsf/Content/ti-18-64years
How much? https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa1864
Benefits of physical activity: (better health, feel good) 
https://www1.health.gov.au/internet/main/publishing.nsf/Content/phy-activity

SLEEP: (rest and repair)

A: It’s good for you. Aim for 7-9 hours per night. Don’t stress if it’s not happening. 
B: What helps: Exercise, daylight, no late caffeine, minimise alcohol, no screen pre bed, sort worries/tension, warm bath, dark room, routine. Speak to GP if problems. 
C: 
Good sleep habits:
https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/sleep-hygiene
How much?
 https://www.sleephealthfoundation.org.au/files/pdfs/Sleep-Needs-Across-Lifespan.pdf
It’s good for you:https://www.sahealth.sa.gov.au/wps/wcm/connect/Public+Content/SA+Health+Internet/Healthy+living/Healthy+Sleep/

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Page last updated: 30 June 2020
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