When we get busy and overwhelmed, it can be easy to forget the basics. Consistency is the key – maintain a routine, eat healthy food, exercise and get enough sleep. The following resources may prove useful.
The National Health and Medical Research Council has a wealth of online and downloadable resources on its Eat for Health website.
Dietetics students completing a recent five-week placement in Monash Health’s Community Health Promotion team have developed a suite of educational resources to support the Healthy Eating initiative in Supported Residential Services.
|12 October 2020||Australian Dietary Guidelines|
|12 October 2020||Fruits & Vegetables|
|12 October 2020||Fruit & Vegetables handout, page 1|
|12 October 2020||Fruit & Vegetables handout, page 2|
|12 October 2020||Grains|
|12 October 2020||Grains handout, page 1|
|12 October 2020||Grains handout, page 2|
|12 October 2020||Lean Meat & Alternatives|
|12 October 2020||Lean Meat & Alternatives handout, page 1|
|12 October 2020||Lean Meat & Alternatives handout, page 2|
|12 October 2020||Dairy|
|12 October 2020||Dairy handout, page 1|
|12 October 2020||Dairy handout, page 2|
|12 October 2020||Discretionary Food|
|12 October 2020||Discretionary Food handout, page 1|
|12 October 2020||Discretionary Food handout, page 2|
|12 October 2020||Vegetarian & Vegan handout|
At the best of times, Australians are not active enough. The Department of Health says Being physically active and limiting your sedentary behaviour every day is essential for health and wellbeing.
And we all feel better and cope better with stress if we are doing something active. Exercise can also help you prevent infection.
The challenge right now is how to do that given the physical distancing restrictions in place. Remember the Chief Health Officer has said exercise is one of the four reasons you can get outside. It’s time to be a bit creative.
Below are organisations providing advice and resources about how exercise can help during this time.
This could be a good time to get into some strong routines with your sleep. The Sleep Health Foundation has put together some material on the links between anxiety and a lack of sleep and how they can impact one another. Dr Natalie Grima, Clinical Neuropsychologist, also gave a presentation on getting a good night’s sleep. These resources give practical advice on good sleep hygiene, particularly for the period we are facing due to the COVID-19 pandemic.
As we live and work under new restrictions, setting ourselves up well with a daily routine, can help keep you on track, whether you are in the office or working from home.
Whilst working remotely provides opportunities for flexibility around start and finish times, being consistent is still of critical importance.
If your start and stop times are too fluid – or you don’t coordinate your start and stop times with your fellow team members – you may finds that you end up always being ‘on’.
Dressing for work will help get you in the right frame of mind. Also, bear in mind that you may have to pick up an unexpected video call from your manager or colleague – so make sure you are dressed for the occasion.
Set an alarm on your calendar or a wellness related app. Sticking to this routine can help avoid overeating when food is just a short trip to the kitchen away.
To prevent eye strain, take breaks from your screen wherever you are working. A good rule of thumb is to take two 15-minute total breaks from work as well as four five-minute pauses, evenly spread throughout your workday to rest your eyes.
Alternatively, use the 20-20-20 rule. Every 20 minutes, look away about 20 feet in front of you for 20 seconds.
Refer the Ergonomics at Monash Health – Guidelines and Recommendations for additional information on stretches and exercises that may be useful.
Make sure you have water near your desk.
There are also some great apps to remind you to drink enough water throughout the day – so important for staying well, alertness and brain function and another way to help you take a quick break.
Prepare healthy snacks in advance (perhaps during the time you would otherwise be commuting), so you are not tempted to reach for an unhealthy snack from your kitchen.
Set in place daily habits, such as changing outfits, switching off your computer, stepping outside etc., to mentally indicate your workday has ended.
The Monash Health Employee Assistance Program (EAP) provides a wealth of information and resources in relation to general wellbeing.
The EAP can be accessed by logging into the dedicated portal:
Stretching has many benefits as it helps improve range of motion, posture, decrease back pain, and help prevent injury.
Angelyn Kua, from Healthwise Fitness – Monash Health’s employee gym – has put together a simple stretching sequence you can use at your desk throughout the day to get your body moving and reduce the risk of aches and pains.
With many of us now working from home for at least some of the time, we’ve put together some information about how to get set up and where to get additional technology and other support.
Visit the working from home page.