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Healthy lifestyle

Healthy living means feeling healthy both physically and mentally. Our wellbeing is in our hands, and it is up to us to take responsibility for this, and make a commitment to healthy lifestyle changes.

Healthy eating

  • Add some protein to your breakfast with eggs, low fat cheese or ham to keep you going to lunch time.
  • If you have space in your freezer, make a double quantity when cooking a healthy dinner and freeze the extra portions for nights when you are pushed for time.
  • Buy fruits and vegetables when they are in season, they’ll often be cheaper and better quality.
  • Soft drinks and fruit juices can add a lot of unnecessary sugar to your diet. Water is the best choice of drink, but diet soft drink and cordial are ok once in a while for some variety.


Exercise and physical activity

  • People who exercise regularly or are generally physically active tend to have lower blood pressure, a lower risk of heart attack and type 2 diabetes, and have stronger bones and joints.
  • Thirty minutes of moderate intensity physical activity a day is enough to see some benefits to your health. Moderate intensity activities are those that increase your heart rate slightly such as brisk walking or cycling.
  • For extra health benefits, try to fit in some vigorous activities such as swimming or jogging.
  • Regular physical activity is not only good for your body, but also good for your mind. It can help you to cope with stress, to feel more relaxed and to sleep better at night.

Sleep and fatigue

  • Make your bedroom as dark as possible, as even tiny rays of light from a digital alarm clock can disrupt your sleep cycle.
  • Work with your body clock by getting up and going to bed at around the same time every day, even on weekends.
  • Getting plenty of sunlight in the mornings helps your body wake up for the day.
  • Cigarettes, caffeine and alcohol can all affect the quality of your sleep. Try to avoid these too close to bedtime.


  • To reduce your lifetime risk of alcohol-related disease or injury, drink no more than two drinks per day.
  • To reduce your risk of alcohol-related injury during a drinking session, drink no more than four standard drinks on a single occasion.
  • Coffee, greasy food and cold showers do not speed up the rate at which alcohol is processed by your body – the only remedy is time.
  • Eat before and while you are drinking, but avoid salty snacks that make you thirsty.
  • Alternate alcoholic with non-alcoholic drinks to maintain hydration levels and help reduce the amount of alcohol you drink during a session.

Quitting smoking

  • You may be addicted to nicotine if you: smoke within 30 minutes of waking, smoke more than ten cigarettes a day, or experience cravings and withdrawal symptoms when you try to quit.
  • Quitting smoking can be a challenging and stressful time. Seek support from your doctor, pharmacist or the Quitline (13 78 48).
  • Choose a date to quit within the next two weeks and stick to it. Pick a day when you will not be under a lot of pressure from work or other stressful situations.
  • Your smoking can also affect the health of others. Aim to make your home and your car smoke-free particularly if you have children. It is illegal to smoke with children in the car on most states in Australia.

Call OzHelp on 1300 OZHELP

If you’re talking to a mate who’s having some issues, but you’re not sure how you can help
don’t hesitate to contact OzHelp on their behalf. We can arrange a field visit to meet your mate onsite.