segunda-feira, 23 de maio de 2016
domingo, 22 de maio de 2016
Adult Health: Alcohol
Most of the time when people talk about drugs, they think of illegal ones like cannabis and ecstasy. But the most used and abused drug is one that is legal for people over 18 - alcohol.
Alcohol is legal to buy in South Australia if you are over 18. Often our society gives the message that alcohol is acceptable. In fact, young people are subjected to hundreds of ads promoting alcohol every year. There is even some evidence to say that a small amount of alcohol every day can be good for an adult. (There is lots of information about risks.)
Despite this, alcohol abuse is a major problem in Australia.
Adult Health: Relationship violence (domestic violence)
If you are in a relationship with someone who is being abusive towards you, this is not healthy and you may need help to stay safe. Not all abuse is physical. It can also be emotional, verbal, social, sexual, neglect and financial exploitation.
Many people have experienced abuse. You do not need to be ashamed of what someone else does. Violence aimed at you is not your fault and you do not have to cover it up for someone else. Your safety and happiness are most important. You have the right to feel safe and to not live in fear.
The website Reachout has many good topics about relationship violence. Reachout is an Australian website for young people when times get tough.
Hygiene
Hygiene
Personal hygiene needs to be part of everybody's daily habits, so that we can help prevent illnesses from spreading. In some places it is easier to practice good hygiene (if for example you have clean water on tap), and for some jobs you need to be very careful about hygiene.
Stress and anxiety
There’s a difference between good stress and bad stress. Good stress can help you get through tough situations because you’re alert and ready to face the thing you’re anxious about. Bad stress is when you feel uptight and nervous all the bloody time. Stress relief is about finding ways to manage your anxiety. There’s plenty of info on it here - plus what could be going on if it’s something more serious.
http://au.reachout.com/tough-times/somethings-not-right/stress-and-anxiety
http://au.reachout.com/tough-times/somethings-not-right/stress-and-anxiety
Aromatherapy
Aromatherapy is the use of aromatic plant oils, including essential oils, for psychological and physical wellbeing. Aromatherapists blend therapeutic essential oils especially for each person and suggest methods of use such as topical application, massage, inhalation or water immersion to stimulate the desired responses.
The different smells (aromas), and the chemical constituents of the oils, can produce different emotional and physiological reactions. Essential oils can be massaged into the skin, added to bath water or vaporised in an oil burner. Although aromatherapy has been practised for centuries in various cultures, the modern version was developed mainly in France.
Aromatherapy has not yet undergone as much scientific scrutiny as other complementary therapies, but it may be effective in helping with some complaints.
The different smells (aromas), and the chemical constituents of the oils, can produce different emotional and physiological reactions. Essential oils can be massaged into the skin, added to bath water or vaporised in an oil burner. Although aromatherapy has been practised for centuries in various cultures, the modern version was developed mainly in France.
Aromatherapy has not yet undergone as much scientific scrutiny as other complementary therapies, but it may be effective in helping with some complaints.
Popular aromatic plant oils
A few of the popular aromatic plant oils and their uses for the following symptoms include:- peppermint – digestive disorders
- rosemary – muscular pains, mental stimulant
- sandalwood – depression, anxiety and nervous tension
- sweet orange – depression and anxiety
- tea tree – respiratory problems, antifungal, antibacterial and antiviral
- lavender – headaches, insomnia, burns, aches and pains.
Healthy mind:10 tips to stay mentally healthy
Enjoying mental health means having a sense of wellbeing, being able to function during everyday life and feeling confident to rise to a challenge when the opportunity arises. Just like your physical health, there are actions you can take to increase your mental health. Boost your wellbeing and stay mentally healthy by following a few simple steps.
- Connect with others. Develop and maintain strong relationships with people around you who will support and enrich your life. The quality of our personal relationships has a great effect on our wellbeing. Putting time and effort into building strong relationships can bring great rewards.
- Take time to enjoy. Set aside time for activities, hobbies and projects you enjoy. Let yourself be spontaneous and creative when the urge takes you. Do a crossword; take a walk in your local park; read a book; sew a quilt; draw pictures with your kids; play with your pets – whatever takes your fancy.
- Participate and share interests. Join a club or group of people who share your interests. Being part of a group of people with a common interest provides a sense of belonging and is good for your mental health. Join a sports club; a band; an evening walking group; a dance class; a theatre or choir group; a book or car club.
- Contribute to your community. Volunteer your time for a cause or issue that you care about. Help out a neighbour, work in a community garden or do something nice for a friend. There are many great ways to contribute that can help you feel good about yourself and your place in the world. An effort to improve the lives of others is sure to improve your life too.
- Take care of yourself. Be active and eat well – these help maintain a healthy body. Physical and mental health are closely linked; it’s easier to feel good about life if your body feels good. You don’t have to go to the gym to exercise – gardening, vacuuming, dancing and bushwalking all count. Combine physical activity with a balanced diet to nourish your body and mind and keep you feeling good, inside and out.
- Challenge yourself. Learn a new skill or take on a challenge to meet a goal. You could take on something different at work; commit to a fitness goal or learn to cook a new recipe. Learning improves your mental fitness, while striving to meet your own goals builds skills and confidence and gives you a sense of progress and achievement.
- Deal with stress. Be aware of what triggers your stress and how you react. You may be able to avoid some of the triggers and learn to prepare for or manage others. Stress is a part of life and affects people in different ways. It only becomes a problem when it makes you feel uncomfortable or distressed. A balanced lifestyle can help you manage stress better. If you have trouble winding down, you may find that relaxation breathing, yoga or meditation can help.
- Rest and refresh. Get plenty of sleep. Go to bed at a regular time each day and practice good habits to get better sleep. Sleep restores both your mind and body. However, feelings of fatigue can still set in if you feel constantly rushed and overwhelmed when you are awake. Allow yourself some unfocussed time each day to refresh; for example, let your mind wander, daydream or simply watch the clouds go by for a while. It’s OK to add do nothing’ to your to-do list!
- Notice the here and now. Take a moment to notice each of your senses each day. Simply ‘be’ in the moment – feel the sun and wind on your face and notice the air you are breathing. It’s easy to be caught up thinking about the past or planning for the future instead of experiencing the present. Practising mindfulness, by focusing your attention on being in the moment, is a good way to do this. Making a conscious effort to be aware of your inner and outer world is important for your mental health.
- Ask for help. This can be as simple as asking a friend to babysit while you have some time out or speaking to your doctor (GP) about where to find a counsellor or community mental health service. The perfect, worry-free life does not exist. Everyone’s life journey has bumpy bits and the people around you can help. If you don’t get the help you need first off, keep asking until you do.
Healthy mind: Wellbeing
Every aspect of your life influences your state of wellbeing.
Some people believe that wealth is a fast track to happiness. Yet various international studies have shown that it is the quality of our personal relationships, not the size of our bank balances, which has the greatest effect on our state of wellbeing.
Keeping track of a population's wellbeing helps governments to decide on particular policies.
Every aspect of your life influences your state of wellbeing. Researchers investigating happiness have found the following factors enhance a person's wellbeing:
Some people believe that wealth is a fast track to happiness. Yet various international studies have shown that it is the quality of our personal relationships, not the size of our bank balances, which has the greatest effect on our state of wellbeing.
Keeping track of a population's wellbeing helps governments to decide on particular policies.
Factors that influence wellbeing
Every aspect of your life influences your state of wellbeing. Researchers investigating happiness have found the following factors enhance a person's wellbeing:
- Happy intimate relationship with a partner
- Network of close friends
- Enjoyable and fulfilling career
- Enough money
- Regular exercise
- Nutritional diet
- Sufficient sleep
- Spiritual or religious beliefs
- Fun hobbies and leisure pursuits
- Healthy self-esteem
- Optimistic outlook
- Realistic and achievable goals
- Sense of purpose and meaning
- A sense of belonging
- The ability to adapt to change
- Living in a fair and democratic society.
Healthy mind: Assertiveness
Being assertive means communicating with others in a direct and honest manner without intentionally hurting anyone’s feelings.
Direct communication can reduce conflict, build self-confidence and enhance personal and work relationships.
Assertiveness is a skill that anyone can learn.
https://www.betterhealth.vic.gov.au/health/healthyliving/assertiveness
Direct communication can reduce conflict, build self-confidence and enhance personal and work relationships.
Assertiveness is a skill that anyone can learn.
https://www.betterhealth.vic.gov.au/health/healthyliving/assertiveness
10 tips to make exercising enjoyable
Here are some tips to help you enjoy exercise:
- Think about activities you enjoyed doing as a child and try them again. Take the time to discover what type of exercise is best for your physical, emotional and social health.
- Exercise with a friend or family member. It’s a great way to catch up on their latest news, and can also help you stay motivated.
- Get involved in your local community. Joining a local club is a great way to meet new people who are interested in the same activities as you. Your local community probably provides lots of opportunities to be active – from leisure centres and sports clubs to parks, trails, swimming pools and classes.
- Increase your activity time and intensity gradually. Start out gently and build your endurance little by little – this way you’ll avoid overdoing it or injuring yourself!
- Set yourself a challenge by trying a new activity or entering a community fun run.
- Try a range of different activities to keep you interested and challenge different muscles.
- Be realistic. Set short-term goals that are achievable and that you can measure, as well as longer-term goals.
- Review your progress regularly and focus on what you have achieved.
- Reward yourself. Celebrate your efforts and achievements to give you some impetus to keep on going. Treat yourself to something you enjoy, but make sure your rewards match your healthy lifestyle!
- Keep a journal to reflect on how you feel before, during and after exercise. It’s a great way to track your progress.
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