"The Health Triad: How Fitness, Diet, and Sleep Influence Each Other"

 The domino effect of physical activity, good nutrition and good sleep

With National Nutrition Week starting today, learn how physical activity, nutrition and sleep can have a positive impact on your physical and mental health and wellbeing. 

The benefits of physical activity –  

The benefits of  a balanced lifestyle can have a positive impact on your physical and mental health. 

Incorporating regular physical activity and good eating and sleeping habits into your daily life can help prevent health problems and improve mental wellbeing. 

Follow your own path 

Finding a sport or physical activity  you enjoy can help you stay active,  motivated and healthy. 

Any physical activity is beneficial, whether you do it alone, with friends or pets, or at your local sports club. Activities you can  do alone or with others include: 

Going for a swim

Walking 

 Shooting hoops at a near football court 

 Yoga. 

Physical activity plays an important role in keeping people of all ages  active and social. 

Just 30 minutes of exercise a day can make a big difference in your health and well-being. 

If you have physical limitations or a medical condition that makes it difficult to be active, talk to your doctor or medical professional to find  activities that are appropriate for your age and abilities. 

Studies have shown that taking care of your physical health improves your mental well-being, and vice versa. When one weakens, the other can be affected. 

Reducing stress 

Manage symptoms of depression and anxiety 

To build social bonds with others. 

 Physical activity releases endorphins and serotonin from the brain, improving your mood. 

From daily exercise to fitness training, activity improves overall wellbeing. 

 Nourish your body and mind with the right foods

  Diet and nutrition can affect our mental health and physical performance.

It is important to eat a  variety of foods because: 

It helps provide the body with energy for sports and physical activity 

 It improves mental health 

They reduce the risk of chronic diseases such as heart disease and diabetes.

 A healthy diet includes: 

Lots of fruits and vegetables of different types and colors 

 Grain and cereal-based foods such as bread, rice and pasta 

 Lean meat (or plant-based alternatives such as tofu, nuts, seeds and legumes) 

 Dairy products such as milk, yogurt and cheese (or plant-based alternatives) 

 Drink plenty of water to stay hydrated – this helps the body  absorb nutrients and support the work of the body cells  

 Limit or “treat” unhealthy  foods and drinks, and those high in saturated fats, added salt, sugar and  alcohol. 

Combining a healthy diet  with regular physical activity such as sports creates a healthy lifestyle. 

Well-planned eating habits can help highly active people achieve peak performance. Find out more about the Australian Dietary Guidelines to help Australians eat healthy. 

Adequate sleep 

Getting enough  sleep is also an important part of  health and wellbeing. 

Sleep strengthens the immune system  and helps keep the heart and blood vessels healthy. It regenerates muscles and helps the brain retain information. 

Most adults need 7-9 hours of sleep a night to feel refreshed the next day. Establishing good habits is important to establish and maintain healthy sleep patterns. This may include: 

Go to sleep early and wake up early in the morning  every day

 Keep your bedroom dark, at a comfortable temperature, and with comfortable bedding 

 Ban screens in your bedroom. 

If you have problems sleeping, consult your doctor. 

Incorporating a balanced diet, exercise, and adequate sleep into your lifestyle will have a positive impact on your body and mind.