Physical wellbeing: nurturing your body

Caring for your body is a fundamental foundation for mental and emotional wellbeing. Poor physical health can contribute to a lower standard of living and lower emotional health. Explore essential aspects of physical health, from nutrition to preventive care, designed to empower you on your journey to a stronger, healthier you.

Nutrition: fueling your brain and body

Nutrition plays an essential role in the development, management, and prevention of mental health issues. The human body requires a balance of core nutrients to grow and repair. Understanding what your body needs helps maintain optimal health.

Key nutrients and their roles:

  • Carbohydrates: Provides energy or 'fuel' for the body. Food examples include bread, pasta, rice, potatoes, milk, and cereal.
  • Fats: Provides energy and essential fatty acids. Food examples include meat, dairy products, chocolate, and crisps.
  • Folic acid: Creates healthy red blood cells. Food examples include green leafy vegetables, wholegrain foods, and oranges.
  • Calcium: Strengthens bones. Food examples include milk and cheese.
  • Iron: Makes red blood cells. Food examples include liver, red meats, eggs, and fish.
  • Potassium: Keeps healthy blood pressure. Food examples include fruit, vegetables, meat, and fish.

Dietary adjustments: If you have food allergies (such as nuts), it's crucial to adjust your diet accordingly. Consult with a healthcare professional or dietitian for personalised advice.

  • Support Line: Lifeline 13 11 14 (Available 24/7) or Beyond Blue 1300 22 4636

Weight and BMI in Australia

Almost two in three Australian adults and one in four children are overweight or obese. This is measured using Body Mass Index (BMI)—your weight (kg) divided by the square of your height (m).

BMI categories:

  • Underweight: BMI < 18.5
  • Normal weight: BMI 18.5 – 25
  • Overweight: BMI 25 – 30
  • Obese: BMI > 30

Weight challenges are often caused by consuming more energy than we burn. Weight can be managed by increasing physical activity, adjusting dietary intake, and understanding how certain psychiatric medications impact weight. For personalised guidance, seek professional advice.

Exercise: activity as medicine

Exercise is crucial for staying fit and maintaining a healthy weight. It is divided into different types to benefit various aspects of your health:

  • Aerobic exercise: Raises your heart rate (running, swimming, cycling, fast walking). Aim for at least 150 minutes of moderate or 75 minutes of vigorous exercise per week.
  • Strength exercise: Improves the major muscle groups. Incorporate strength training exercises into your routine to build muscle and improve overall physical strength.

Regular physical activity not only helps with weight management but also significantly boosts mood, energy levels, and reduces the risk of chronic diseases.

Self-care and sleep

Physical self-care includes regular sleep. Aim for a consistent sleep schedule to support your body's natural rhythms. Adequate sleep is vital for physical recovery, mental clarity, and emotional regulation. Prioritise self-care practices that rejuvenate both your body and mind.

Preventive health checks

Regular medical visits are essential to catch risks early. Establish a routine schedule for your health checks:

  • GP doctor: Once per year.
  • Dentist: Once per year.
  • Optician (optometrist): Once every two years.
  • Sexual health clinic: After unsafe sexual contact.

These checks are crucial for maintaining long-term health and addressing potential issues before they become serious.

"Healthy Oral Routines: Brush your teeth at least twice daily for a minimum of 2 minutes, manipulating the brush to reach all tooth surfaces. Always use fluoride toothpaste to strengthen your enamel. Crucially, do not rinse your mouth with water immediately after brushing, as this washes away the protective fluoride barrier left on your teeth."

Sexual health and wellbeing

Sexual health is a key domain of physical and emotional wellbeing. Strategies for healthy sexual expression include choosing partners who respect your boundaries, preventing Sexually Transmitted Infections. [ STIs] (condoms are the only barrier method that does this), and using effective contraception.

Food security

Food security means having steady access to safe, nutritious, and affordable food. Systemic barriers (financial stress, lack of transport) can cause food insecurity. If you are experiencing difficulty accessing food, local relief networks, community kitchens, or advocates can assist you in connecting with food services.

Take the next step towards a stronger you

Feeling empowered and inspired? We encourage you to explore other aspects of wellbeing by visiting our Holistic Approaches page. For more articles and tips, check out our Blog. Your journey to a holistic, healthier life continues here.