Managing your health

There are many things you can do to manage your health. You can help prevent some illnesses, or reduce the symptoms of some conditions, by eating healthy, fresh food and being physically active. It is a good idea to see your doctor at least once a year, and to stay up to date by reading current, accurate health information.

Four elements of a healthy lifestyle#

A widely used way to think about a healthy lifestyle is the acronym SNAP:

• Smoking affects every organ of your body. If you smoke, getting support to quit is one of the best things you can do for your health.
• Nutrition affects your overall physical and mental health.
• Alcohol should be kept within sensible limits.
• Physical activity is important. Aim for about 30 minutes of moderate physical activity a day.

The benefits of a healthy lifestyle include:

• reducing the symptoms of stress, anxiety and depression
• improving your sense of wellbeing and mood
• helping you live longer
• reducing the risk of many diseases, including heart disease, stroke and diabetes
• improving joint stability, flexibility, strength, stamina and range of movement
• helping maintain balance, coordination and bone density as you age, reducing the risk of osteoporosis and fractures
• improving self-esteem, confidence and mental sharpness, including memory
• improving your ability to recover from illness

Being physically fit also means you are less likely to be injured, and if you are injured you are likely to recover more quickly.

Nutrition#

Eating a well-balanced diet that is high in fruit and vegetables, and low in processed foods and fats, helps you maintain a healthy weight. For professional advice, including targeted nutrition and dietary recommendations to improve your health or manage specific needs, contact a nutritionist or dietitian.

Mental health#

Your mental health is also important. Eating well and exercising can help guard against depression, sharpen your memory and stabilise your mood. A lower-stress life can help you sleep better, which leads to more energy. Good mental health can also be about maintaining healthy relationships, feeling positive about life and experiencing a sense of belonging.

For professional mental health advice, talk to your doctor, who may refer you to a psychologist, counsellor or psychiatrist.

Helping to prevent illness#

Taking steps to prevent illness involves keeping your vaccinations up to date, using appropriate sun protection, and maintaining good personal and food-handling hygiene. You can also avoid situations that put your health at risk, such as reducing the risk of communicable diseases by practising safe sex.

Other steps include:

• actively managing your health, for example tracking and monitoring it and asking healthcare professionals for advice
• being informed, for example knowing the difference between healthy and unhealthy food choices
• taking action when you are sick by seeing a doctor, rather than waiting until symptoms get worse

A dietitian or nutritionist can help you plan a diet that meets your needs.

Immunisation#

Immunisation is one of the simplest and most effective ways of protecting children and adults against certain diseases. When someone is given a vaccine, they receive a dead or weakened form of the disease-causing germ (bacteria or virus). This prompts the immune system to build immunity without causing the actual disease, so if the person later meets that disease their body is better able to fight it, either preventing the illness or reducing its severity. Immunisation also protects the wider community by helping to control serious infectious diseases.

You can protect yourself and your children by:

• keeping yourself and your children up to date with recommended immunisations (children are routinely immunised in infancy, and again at certain ages and stages, including before and during school in many countries)
• getting an annual flu vaccination if you are in a higher-risk group, such as older people

Recommended vaccinations vary by age and life stage, and for people who may be at increased risk. Ask your doctor or local health service about the immunisation schedule that applies to you.

Sun protection#

A certain amount of sun is good for you as a source of vitamin D, which is essential for strong bones and overall health. However, your time in the sun should be managed so you do not get sunburnt or damage your skin. Ultraviolet (UV) radiation is what causes sunburn and skin cancer.

When UV levels are high, protect yourself by:

• wearing a hat and covering up with lightweight clothing, including long sleeves and trousers
• using sunscreen
• finding shade when spending time outside, especially in the middle of the day

When UV levels are low, a short amount of midday sun spread across the week can help you get enough vitamin D, and extra sun protection may not be needed at those times.

Personal hygiene#

Good personal hygiene can stop the development and spread of disease. Each day we interact with other people and touch shared items such as door handles, pens and money. Touching these and then touching your nose or mouth is how many diseases, such as the common cold, are spread.

Good personal hygiene includes:

• having a daily shower or bath and using soap
• washing your hands before eating or preparing food, after using the toilet, and after sneezing or coughing
• brushing your teeth in the morning and before bed, and having regular dental check-ups to help prevent mouth and gum disease, which can lead to other health problems

For hygiene concerns, speak to your doctor, who may refer you to another healthcare professional, or to a dentist for dental concerns.

Food safety#

Help keep the food you buy, eat or prepare safe by following these guidelines:

• Buy food from reputable suppliers with clean premises. Avoid spoiled foods, foods past their use-by dates, and foods in damaged containers or packaging.
• Take chilled, frozen or hot foods straight home in insulated containers.
• Store food well. Keep raw foods and ready-to-eat foods separate. Keep chilled food at 5°C (41°F) or colder, and hot food at 60°C (140°F) or hotter.
• Wash and dry your hands thoroughly before preparing food, and again after handling raw meat, chicken, seafood, eggs or unwashed vegetables. Do not prepare food for others if you are sick.
• Keep things clean and separate. Use separate chopping boards for raw and ready-to-eat foods, rinse raw fruit and vegetables with clean water, wipe down benches, and keep pets out of the kitchen.
• Thaw frozen food in the fridge or microwave, keeping it below 5°C (41°F), as bacteria can grow while food thaws. Avoid re-freezing thawed food.
• Cook poultry until the meat is white and red meat until the juices run clear. Thoroughly cook foods made from eggs. Reheat foods until steaming or boiling.
• Once cooked food stops steaming, cover it and put it in the fridge if storing for later.

Take care when eating out and do not eat food you think may be unsafe. If you get sick, let the supplier know, report it to your local council if necessary, and see a doctor if your symptoms are severe. When in doubt, throw food out.

Regular health checks#

The best way to stay on top of illness is to see your doctor for regular health checks, healthcare advice and when you are unwell. Regular checks are an important part of personal health management at every stage of life, and become more important as you get older.

Checks that may be recommended at different ages include:

• blood pressure checks
• cervical screening and pelvic exams (women)
• regular dental and eye checks
• skin cancer checks for those at higher risk
• cholesterol checks and an assessment of heart disease risk
• a health assessment if you are at risk of developing a chronic disease, such as type 2 diabetes
• testicular self-examination (men)
• breast checks and mammograms (women), with regular self-checks and a mammogram every two years from around age 50
• an assessment of bone health
• bowel cancer screening, such as a faecal occult blood test (FOBT) every two years
• a hearing assessment if you have symptoms

Speak to your doctor about which checks and how often are right for you.

Setting goals and recording progress#

Making any lifestyle change can be challenging. Many people find that having a goal gives them something to work towards, motivates them and provides a measure of progress. Setting realistic, well-planned goals keeps you focused, and small wins can make larger goals seem less daunting.

Sometimes plans will not work out as hoped. Learn from setbacks, adjust your goals and keep going. Recording your progress is an effective way to stay on track. If you are trying a few approaches, it helps to compare which works best for you, and a record is an easy way to keep your doctor informed. A simple notebook works well, and there are also many free, easy-to-use online trackers and apps that can record and collate your results.

See your doctor for a check-up before starting any new fitness program, particularly if you are over 40, overweight, have not exercised for a long time, or have a chronic medical condition.

Living with chronic illness#

A chronic or long-term illness means making changes in your life. You have to adjust to the demands of the condition and the treatment used for it, and this may change how you live, see yourself and relate to others, which can add stress.

Symptoms such as tiredness, aches and pains are often not visible, so others may not appreciate their effects. It is not only the physical symptoms that take a toll; the limits on your lifestyle and living with constant pain can also affect you mentally.

Getting the facts about your illness will help you feel more comfortable and in control. You may also like to share information with people around you who could benefit from understanding it better. To learn more about your condition, speak to:

• healthcare professionals, including doctors and counsellors, who can advise on living with your illness
• other people living with the same condition; many chronic illnesses have support groups where you can connect with others facing similar issues

Key points#

• Physical activity can improve overall health and reduce your risk of chronic disease.
• Your mental health is also important.
• UV is the radiation that causes skin cancer.
• Protect your skin from sunburn when UV levels are high.
• See a doctor if your symptoms are severe.

Where to get help#