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Your Health

Your health is your most valuable asset

Why your health is important to us

Think about it, your health really is the MOST important thing in the world. If you don't have your health, both the quality and quantity of your life is significantly impaired.

Your health not only affects you. It affects your family, your friends, your work life and our already burdened health care system.

Of course there are two types of health problems – preventable and non-preventable, however the repercussions of poor health are the same:

  • Not being able to work, therefore not being able to provide for your family.
  • Not being able to life a full life with family and friends.
  • Feelings of anxiety, stress and depression.
  • Using up the already limited time constraints our doctors and nurses are on.
  • Having to pay for expensive treatments and medication.
  • Possible premature death.

Our aim is to bring to life amazing medical discoveries which will help diagnose, treat and ultimately cure not only preventable, but non-preventable disease and illness.

Find out your Health and Fitness age

How to live a healthy life and the benefits

Find out your diabetes risk

The benefits of living a healthy life

There are many benefits to living a healthy life. Your body remains in a better shape helping to increase your life expectancy; aches, discomfort and pains are reduced and you are able to perform to the best of your ability throughout life.

Health not only includes physical health but also mental health. Good health can be described as a sense of well-being, confidence and self-esteem where both our body as well as our mind are functioning properly. Being mentally healthy allows us to deal with life challenges, reach our full potential and form positive relationships.

Of course there are other factors that affect your health which sometimes you aren't aware of or have no control over such as genetic factors, sun exposure, environmental toxins and situational factors (crime, sports), however as long as you are aware of the them and the potential harm they could cause then you will be able to take preventative measures.

In the meantime though we want you to be at your best physical and mental health as possible and have put together a few resources and tips to help you on your way.


The 5 Principle Australian Dietary Guidelines

There are five principal recommendations featured in the Australian Dietary Guidelines who provide advice about the amount and kinds of foods that we need to eat for health and wellbeing. Each Guideline is considered to be equally important in terms of public health outcomes.

Guideline 1

To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs

Children and adolescents should eat sufficient nutritious foods to grow and develop normally. They should be physically active every day and their growth should be checked regularly.

Older people should eat nutritious foods and keep physically active to help maintain muscle strength and a healthy weight.

Guideline 2

Enjoy a wide variety of nutritious foods from these five groups every day:

Plenty of vegetables, including different types and colours, and legumes/beans


Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley

Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans

Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat (reduced fat milks are not suitable for children under the age of 2 years)

And drink plenty of water.

Guideline 3

Limit intake of foods containing saturated fat, added salt, added sugars and alcohol

a. Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips,
crisps and other savoury snacks.

Replace high fat foods which contain predominantly saturated fats such as butter, cream, cooking margarine, coconut and palm oil with foods which contain predominantly polyunsaturated and monounsaturated fats such as oils, spreads, nut butters/pastes and avocado.

Low fat diets are not suitable for children under the age of 2 years.

b. Limit intake of foods and drinks containing added salt.

Read labels to choose lower sodium options among similar foods.

Do not add salt to foods in cooking or at the table.

c. Limit intake of foods and drinks containing added sugars such as confectionary, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.

d. If you choose to drink alcohol, limit intake. For women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is the safest option.

Guideline 4

Encourage, support and promote breastfeeding

Guideline 5

Care for your food; prepare and store it safely

Download the Eat for Health: Dietary guidelines for all Australians - Poster (PDF 432KB) from


Australia's Physical Activity & Sedentary Behaviour Guidelines

Adults (18-64 years)

Being physically active and limiting your sedentary behaviour every day is essential for health and wellbeing. These guidelines are for all adults aged 18 – 64 years, irrespective of cultural background, gender or ability.

Physical Activity Guidelines

Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

Be active on most, preferably all, days every week.

Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.

Do muscle strengthening activities on at least 2 days each week.

Sedentary Behaviour Guidelines

Minimise the amount of time spent in prolonged sitting.

Break up long periods of sitting as often as possible.

Older Australians (65 years and older)

Being physically active and staying fit and healthy will help you to get the most out of life, whatever your age. These recommendations are designed to help older Australians achieve sufficient physical activity for good health as they age. They are mainly for people who are not currently building 30 minutes of physical activity into their daily lives, and are looking for ways they can do so.

Being physically active for 30 minutes every day is achievable and even a slight increase in activity can make a difference to your health and wellbeing.

Physical Activity Recommendations
There are five physical activity recommendations for older Australians

  • 1.Older people should do some form of physical activity, no matter what their age, weight, health problems or abilities.
  • 2.Older people should be active every day in as many ways as possible, doing a range of physical activities that incorporate fitness, strength, balance and flexibility.
  • 3.Older people should accumulate at least 30 minutes of moderate intensity physical activity on most, preferably all, days.
  • 4.Older people who have stopped physical activity, or who are starting a new physical activity, should start at a level that is easily manageable and gradually build up the recommended amount, type and frequency of activity.
  • 5.Older people who continue to enjoy a lifetime of vigorous physical activity should carry on doing so in a manner suited to their capability into later life, provided recommended safety procedures and guidelines are adhered to.


Other tips to maintain your health and wellbeing

Ensure you get enough sleep each night, 7-9 hours is the rule of thumbs for adults, lack of sleep can lead to an increased risk of drowsy driving, decreased ability to pay attention, react to signals or remember new information.

Regular exercise has the ability to reduce the risk of several major diseases such as type 2 diabetes, lower blood pressure, develop stronger bones and reduce the risk of heart attack as well as maintaining your weight and making you feel better

You can make small changes to your daily routine to help increase your exercise level such as walking or cycling instead of using the car, getting off the bus a few stops earlier, take the stairs instead of the lift.

Make sure you check with your doctor before starting any new physical activity if you are over 40, often faint, are at a higher risk of heart disease, think you might have heart problems or are pregnant.

Exercise also helps depression and anxiety through changing levels of chemicals and increased social contact

Take time to enjoy some activates, hobbies or projects you like, better yet, join a club or group of people who share those interests. Sharing a common interest provides a sense of belonging. You could also learn a new skill or activity, which will challenge your mental fitness and give you a sense of progress and achievement. Volunteering for a cause or issues that you care about is another way to make you feel good about yourself your value in society.

Develop and maintain strong relationship with people around you who will support and enrich your life

Understand what triggers your stress and anxiety and how you react. This way you will be able to learn how to manage it effectively.

Disclaimer: This information is intended as a guideline only. The sources used are believed to be reliable and in no way replace consultation with a Health Professional.