Physical

Consuming the optimal diet, being physically active, getting rejuvenating rest, being well hydrated, not smoking and avoiding toxic substances will help you live the best life, full of vigour and vitality.


DID YOU KNOW?

50% of Australians have at least one chronic condition, nearly 25% have two or more. Cancer, coronary heart disease and mental illness contribute the most to the disease burden (AIHW 2018). A staggering 80% of our risk of developing a chronic disease is related to our diet, movement, weight and smoking (Katz 2014).


THE FACTS!

1

Diets high in whole-plant foods can improve your physical wellbeing (Micha et al. 2015), and your mental wellbeing (Beezhold & Johnson 2012).

In 2000, 2.7 million deaths and 26.7 million disability adjusted life years were attributed to low fruit and vegetable consumption globally (Hall et al. 2009).

In 2010, 99.6% of the world’s adults did not consumed sufficient fruit and vegetables; 90% did not consumed sufficient nuts and seeds; 92.4% did not consume sufficient wholegrains (Micha et al. 2015) and 80% of the world’s adults consumed too much red meat and 61.5% consumed too much processed meat (Micha et al. 2015).

2

Exercise can improve your life, from helping you to control your weight to boosting your mood.

27.5% of the world’s adults don’t do enough physical activity (Guthold et al. 2019)

Insufficient sleep is affecting productivity, mood, mental health, energy levels, problems with memory, obesity and other physical health problems (NSF 2018).

67% of adults globally recognized that sleep is important for health, yet only 46% prioritise getting enough, 29% reported they feel guilty for not maintaining good sleep habits, and 58% said worry stopped them getting a good night’s sleep (Phillips 2018).

3

Insufficient sleep is affecting productivity, mood, mental health, energy levels, problems with memory, obesity and other physical health problems (NSF 2018).

67% of adults globally recognised that sleep is important for health, yet only 46% prioritise getting enough, 29% reported they feel guilty for not maintaining good sleep habits, and 58% said worry stopped them getting a good night’s sleep (Phillips 2018).

4

Over 200 health conditions are linked to harmful alcohol use, ranging from liver diseases, road injuries and violence, to cancers, cardiovascular diseases, suicides, tuberculosis and HIV/AIDS.

In 2016, the harmful use of alcohol resulted in 3 million deaths globally (5.3% of all deaths) and 132.6 million disability-adjusted life years (5.1% of all DALYs) (WHO 2018).

5

Tobacco use (smoking and smokeless) is responsible for the deaths of about six million people globally each year, including 600,000 from secondhand smoke (WHO 2015).

Even 1-4 cigarettes per week is harmful to health (Bjartveit & Tverdal 2005) and e-cigarettes have been linked to stroke and myocardial infarction (Brauser 2019).


WHAT CAN WE DO ABOUT IT?

Increase physical activity

Increase consumption of whole plant foods

Get adequate sleep

Hydrate well

Minimise or avoid toxins

Eat, drink, move, rest to live your best.


References:

AIHW. 2018. Australia’s Health 2018. Australian Institute of Health and Welfare. https://www.aihw.gov.au/reports/australias-health/australias-health-2018-in-brief/contents/how-healthy-are-we

Atkin AJ, Adams E, Bull FC, Biddle SJ. Non-occupational sitting and mental well-being in employed adults. Annals of Behavioral Medicine. 2012; 43(2): 181-8. doi: 10.1007/s12160-011-9320-y.

Beezhold BL, Johnston CS. Restriction of meat, fish, and poultry in omnivores improves mood: A pilot randomized controlled trial. Nutrition Journal. 2012; 11: 9. www.nutritionj.com/content/11/1/9

Bjartveit K, Tverdal A. Health consequences of smoking 1-4 cigarettes per day. Tobacco control 2005; 14: 315-320. Brauser D. e-cigarettes linked to increased stroke, MI risk. Medscape, February 5 2019.

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Hall JN, Spencer M, Harper SB, Lynch JW. Global variability in Fruit and vegetable consumption. American Journal of Preventive Medicine. 2009; 36(5): 402-409.

Hearing CM, Chang WC, Szuhany KL, Deckersbach T, Nierenberg Aa, Sylvia LG. Physical Exercise for Treatment of Mood Disorders: A Critical Review. Current Behavioral Neuroscience Reports. 206; 3(4): 350-59.

IARC Monographs – 112. 2018. Glyphosate. International Agency for Research on Cancer. Accessed 8/04/2019. https://monographs.iarc.fr/wp-content/uploads/2018/06/mono112-10.pdf

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Lindqvist PG, Epstein E, Nielsen K, Landin-Olsson M, Ingvar C, Olsson H. Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort. Journal of internal Medicine. 2016; 280: 375-87. https://doi.org/10.1111/joim.12496

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NSF. National Sleep Foundation Recommends New Sleep Times. 2015. National Sleep Foundation: Arlington, Virginia. https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times

  NSF. 2017. How much sleep do we really need? National Sleep Foundation: Arlington, Virginia. https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need

NSF. 2018. White Paper: How Much Sleep Do Adults Need? 2018. National Sleep Foundation: Arlington, Virginia. https://www.sleepfoundation.org/professionals/whitepapers-and-position-statements/white-paper-how-much-sleep-do-adults-need

Philips. Better Sleep, Better Health. A Global Look at Why We’re Still Falling Short on Sleep. 2018. Philips: Best, Netherlands. https://www.sleepapnea.com/worldsleepday/WorldSleepDaySurveyReport_2018.pdf

Physical activity Guidelines Advisory Committee report, 2008. To the Secretary of Health and Human Services. Part A: executive summary. Nutrition Reviews. 2009; 67: 114-20.

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