With 70% of community mortality attributable to these lifestyle diseases (heart disease, stroke and cancer), focus on reducing your risk factors for these diseases by considering the following lifestyle hints:
See your General Practitioner at least every 12 months to monitor -
· Blood Pressure
· Cholesterol
· Blood Glucose Levels
· Weight – use Body Mass Index (BMI) of Weight (in kgs) divided by Height2 (in metres) as your guide. A BMI of less than 18.5 is underweight, 20–25 is normal/healthy, 25-30 is overweight/higher risk for lifestyle disease and >30 is obese/very high risk factors for lifestyle disease.
Eat a healthy diet that -
· Includes a variety of vegetables – preferably 5 serves each day
· Includes 2 serves of fruit each day
· Includes wholegrain breads and cereals
· Has moderate amounts of pasta, rice and potatoes (50% of intake)
· Is low in animal fats such as butter and untrimmed meat
· Includes trimmed red meat, chicken and pork
· Includes approximately two serves of fish per week – fresh or tinned
· Includes 3 serves of low fat dairy products such as yoghurt, milk or cheese each day
· Minimises highly processed foods such as soft drinks, sweets and fast foods
Exercise regularly – use movement as an opportunity and not an inconvenience. Start with walking for 30 minutes every day at a moderate intensity level. Include the whole family and the dog.
Discuss with your doctor available cancer screening for breast, colon and cervical cancer for women and colon and prostate cancer for men. Skin checks should also be performed on a yearly basis.
If you are a smoker, consider the health benefits of stopping in reducing risk of cancer and heart disease. For example, approximately 10 years after stopping smoking, the death rates of ex-smokers from heart disease is about the same as for lifelong non-smokers. Enrol in a QUIT program or discuss your options with your General Practitioner.
Reduce your stress by:
· Identifying the causes of stress in your life
· Sharing your thoughts and feelings with others
· Managing your time productively
· Setting short and long-term goals to help give yourself direction
· Exercising to release relaxing chemicals called endorphins
· Having sufficient sleep
· Practicing relaxation techniques
· Avoiding the substitution of stress management techniques with comfort food
Remember to implement changes gradually!
References
Heart Foundation - www.heartfoundation.com.au
Heart Line - 1300 362 787
Cancer Fund - 1300 361 366
QUIT Line - 13 18 48
Diabetes Australia - www.diabetesaustralia.com.au
Nutrition Australia - www.nutritionaustralia.org
Dietitians Association of Australia - www.daa.asn.au
National Physical Activity Guidelines - 1800 020 103
Active Australia - www.activeaustralia.org
Relationships Australia - 1300 364 277
Lifeline - 13 11 14
Disclaimer
This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.
For more information
Wesley Corporate Health
Level 2 / 46 Edward Street
Brisbane Qld 4000
Phone: 07 3234 2600
Email: info@weshealth.com.au
Email: info@weshealth.com.au
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