Your Health - Physical, Mental and Social

Article written by Jessica Barker.

The World Health Organisation (WHO) defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.⁸ Most people are more than likely aware that maintaining good health is essential but we may not really think of it all that much in our day to day dealings. May be we even neglect our health and don’t realise that health encompasses all aspects of our lives not just the physical.

All that said, just how can you make changes that will positively benefit your health? This article will look at the three aspects of health and give you some handy hints on how you can improve these, so you too can lead a happier and more fulfilled life.

Physical Health

Food:

It is so easy to stick to the same routine where you are consuming the same foods for breakfast, lunch and dinner each day. But variety is the spice of life and eating a healthy diet can help improve so many aspects of your life. It can give you more energy, assist in the prevention of certain illnesses and also make you feel good. It is important to eat a variety of different foods and remember to eat and drink the not so healthy foods in moderation.^2,3,5

You should try and consume the following foods everyday:

Aim to have at least 2 ½ cups of vegetables (remember salad items like tomatoes and lettuce can be vegetable serves) ⁶
Aim to have 2 cups of fruit ⁶
Around 2 litres (8 glasses) of water each day ^2,4
Ensure all meat or meat alternatives are lean and or fat is trimmed/removed prior to cooking ²
When choosing carbohydrate foods, try and consume low glycemic index, high fiber and whole grains options most of the time ^2,3
Have two to four calcium serves per day for example dairy products, calcium fortified soy products, salmon with bones etc. ²
Ensure dairy products are fat free or non fat ⁶
Increase your fiber intake by consuming more whole grain and high fiber products ⁶
Drink alcohol in moderation ⁴
Choose low salt/sodium options and use salt sparingly ⁴

Remember that you don’t need to make all these changes at once. Start slowly when introducing these foods into your diet. For example aim to:

Eat at least one piece of fruit a day
Add another vegetable serve to your lunchtime sandwich
Buy a bottle of water instead of soft drink
Try and buy learner cuts of meat
Switch to fat free or non fat products

Activity:

Exercising is a great way to get your endorphins pumping and it has fantastic health benefits. There are many ways you can increase your activity without going out of your way or joining a gym. One way is to increase incidental activity. Take every opportunity you can, even taking the long cuts! Here are some ways to increase your incidental activity:

Parking your car further away from your destination and walk
Taking the stair instead of the elevator
Standing up and walk around when you are on the phone
Whenever you need anything get up to get the item, don’t wait until you need a few items
Walking to the local shops, train station or bus stop instead of driving

Walking around your neighbourhood or during your lunch break is another way to increase activity levels. Try wearing a pedometer; this is another excellent way to monitor your activity. Aim for an eventual target of 10 000 steps per day. First use your pedometer to determine the usual number of steps you do each day, and then increase this gradually until you reach your target.

Mental Health

A large percentage of Americans are touched directly or indirectly by mental illness. In a given year, over 26% of adults, about 1 in 4 suffer from a mental disorder.⁵ When applied to the 2004 US Census, this translated to over 57 million American adults 18 years and over. A staggering figure. The impact of mental illness not only affects those with these conditions but can also have a significant effect on friends and family.¹

When it comes to mental illness early intervention and prevention are two key factors. Having strong social networks can really improve an individual’s metal health, as well as early intervention. If you or someone you care about is depressed or suffering from an emotional trauma, ensure you speak to a trained professional as soon as possible.¹ Remember there is always help and mental illnesses can be treated. The first and hardest step is asking for help.

Social Health

Socialising has so many help benefits, it can improve our self esteem, assist with our self worth and also assist us develop as a person.

There is strong evidence that socializing leads to reduced mortality risks, and benefits mental health as well as improving longevity. Research also suggests that both non supportive social interaction and social isolation can lower the immune system, whereas socializing can have the opposite effect.

Just how can we improve social health? Having a strong network of friends and family is essential for well-being.⁷ Try making new friends or calling up an old friend that you may have lost touch with. Or why not try organising social events or take a new hobby that involves interacting with others? These can all help improve social health and well being.

So, as you can see there are many different factors that contribute to health. Why not try incorporating one of these factors into your life? You may just find you are not only healthier but happier as well.

References

Australian Government Department of Health and Ageing, 2008. National Mental Health Policy 2008 [Online] Available at http://www.health.gov.au/internet/main/publishing.nsf/Content/mental-pubs-n-pol08 [Accessed 30th March, 2009].
Australian Government Department of Health and Aging, 1998. The Australian Guide to Healthy Eating – Background information for consumers [Online]. Available at http://www.health.gov.au/internet/main/publishing.nsf/Content/E384CFA588B74377CA256F190004059B/$File/fd-cons.pdf [Accessed 15th April 2009].
Blake, Graham, ND. Nutritional Healing, Dietary Recommendations [Online]. Available at http://www.nutritional-healing.com.au/content/articles-content.php?heading=Dietary%20recommendations [Accessed 30th March, 2009].
Deakin University – Better Health Channel, October 2007. Healthy eating tips [Online]. Available at http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Healthy_eating_for_children_and_adults?open [Accessed 16th April, 2009].
National Institute of Mental Health, February 2009. The Numbers Count: Mental Disorders in America [Online]. Available at http://www.nimh.nih.gov/health/publications/the-numbers-count-mental-disorders-in-america/index.shtml#Intro [Accessed 16th April 2009].
United States Department of Agriculture, 2008. Dietary Guidelines for Americans 2005 [Online]. Available at http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter5.htm [Accessed 17th April, 2009].
Vaughan, Graham and Hogg, Michael, 2002. Introduction to social psychology. Prentice Hall, Australia.
World Health Organisation, 2003. WHO definition of Health [Online]. Available at http://www.who.int/about/definition/en/print.html [Accessed 16th April, 2009].

Article last edited on 17th April 2009

Last updated 17 June 2009