More Than Physical Activity

Quit Smoking

Smoking is the leading cause of preventable death in Australia. If you smoke, you reduce your life expectancy and your quality of life. You also increase your risk of many conditions and diseases, as well as dying prematurely. There is also growing evidence which suggests that smoking has a negative impact on mental health. In addition to the cost to physical and emotional health, smoking is expensive. If you smoke a pack of cigarettes a day, you could be spending more than $15,000 a year on cigarettes.

Improvements to your physical health begin immediately after you quit smoking. Within 20 minutes, your blood pressure and heart rate start to drop and recover from the cigarette-induced spike. Within 4 hours, your breath will be fresher and within 6 hours, your clothes will smell less from cigarettes. Within 8 hours, your heart rate will have returned to normal and the temperature of your hands and feet will be warmer.

Whatever your age, however long you’ve been smoking, it’s never too late to quit. Find out more on how your health will improve for every part of your body Feel better - the benefits of quitting smoking reasons from Quit HQ.

Nutrition

Good nutrition is crucial for maintaining health and wellbeing. Food supplies our bodies with the energy, protein, essential fats, vitamins, and minerals needed to live, grow, function properly, and prevent disease. While Australians have access to a variety of foods, many need to make healthier choices in their diet and beverage consumption to better safeguard their health.

Choosing nutritious foods and drinks can be challenging, especially when options high in saturated fat, added sugars, added salt, and alcohol are easily accessible and affordable. Strive for a healthy lifestyle by making positive choices and taking charge of your health. Consider all aspects of your wellbeing, not just your weight. Celebrate small changes, as they can lead to significant improvements over time.

Get additional information relating to Diet and Nutrition including recipes, information, resources and publications from the Queensland Government. For tips for smart and easy meal preparation and more, take a look at our Simple Steps for Healthy Eating by Dr. Saman Khalesi.

Alcohol

Alcohol is the most widely used drug in Australia. About 8 in 10 Australian adults drink alcohol. People drink alcohol for a wide range of reasons and in different social and cultural contexts. Alcohol can cause harm to the person who drinks and sometimes to others around them. The less you drink, the lower your risk of harm from alcohol.

The National Health and Medical Research Council (NHMRC) has published the Australian Guidelines to Reduce Health Risk from Drinking Alcohol and also provides information on standard drink sizes. The NHMRC recommends that healthy men and women should drink no more than 10 standard drinks a week and no more than 4 standard drinks on any one day.

Healthy Weight

A good way to achieve and maintain a healthy weight is to make small changes in your daily routine that will lead to a healthier lifestyle. Being overweight or obese increases the risk of high blood pressure, muscle, bone and respiratory disorders and chronic disease including type 2 diabetes, heart disease, stroke and some cancers, and reduces life expectancy. Aim for a healthy lifestyle by making positive choices and take control of your health. Look at all areas of wellbeing and don’t just focus on weight.

Get more information on Dieting and weight management from the Queensland Government or start your health check with My health for life.

Sun Safety

Australia has the highest rates of skin cancer in the world. Skin cancer occurs when skin cells are damaged, for example, by overexposure to ultraviolet (UV) radiation from the sun. The three main types of skin cancer are basal cell carcinoma, squamous cell carcinoma and melanoma (the most dangerous form of skin cancer). For best protection, when the UV level is 3 or above, a combination of sun protection measures are recommended:

• Slip on some sun-protective clothing that covers as much skin as possible.
• Slop on broad spectrum, water resistant SPF30 sunscreen. Put it on 20 minutes before you go outdoors and every two hours afterwards. Sunscreen should never be used to extend the time you spend in the sun.
• Slap on a hat that protects your face, head, neck and ears.
• Seek shade.
• Slide on some sunglasses and make sure they meet Australian standards.

For more information, see Sun Safety - What is your practice like?

Mental Wellbeing

Your mental wellbeing is the unique way that you handle your emotions, respond to stress and also your general outlook on life. Having a healthy sense of mental wellbeing has many benefits. It lifts your mood, promotes resilience in difficult situations and helps you get the most out of life. By taking just a few minutes to focus on mental wellbeing activities each day, you’ll see big improvements. It only takes a few small actions, practised every day, to find a happier you.

There are six different areas (or building blocks) of mental wellbeing. Each building block helps you respond to the range of mental tasks you face every day, in a unique and powerful way. To keep your mind in top condition, you’ll need to use each building block regularly.

If you are seeking mental health information or 24/7 qualified support for you or someone else, Beyond Blue can help. Beyond Blue is here to help all people in Australia achieve their best possible mental health.