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The following resources have been prepared by the array of health professionals who make up SMG Health. Browse the latest articles, download resources, watch videos or listen to podcasts here.
Staying connected with our wellbeing allows us to make better-informed decisions about our health. Sometimes, small yet instrumental changes are needed to tweak our everyday habits which assist in long term behavior change.
Below you can find further information on a variety of general health and wellbeing topics.
Gym memberships can be expensive and when life gets in the way, or our motivation dips, it can be too easy to skip class. Enter the DIY, budget-friendly home gym that you can create with minimal fuss but plenty of rewards – here, physical health experts show us how to create a budget-friendly alternative to the gym in our own home.
As time has gone on, society’s understanding of mental health issues has improved significantly. Staying mentally healthy at home and at work is just as important as the food you eat or the exercise you do.
Below you can find further information on some of the most common mental health topics.
When someone close to you talks about suicide, it can be deeply troubling and difficult to know how to respond.
Good nutrition is the foundation of a healthy lifestyle. The food and drinks we consume provide us with the necessary nutrients to provide our body with energy and maintain our wellbeing.
Below you can find further information on good nutrition from the array of health professionals who make up SMG Health.
Along with a healthy diet, exercise and lifestyle choices, sleep is a very important piece of the wellness puzzle. What we eat can have both positive and negative effects on our sleep quality and quantity.
Instilling healthy habits into children at a young age helps set them up for a bright, happy, healthy future.
Furthermore, children aged 5-12 years old are recommended to do 60 minutes of moderate to intense physical activity per day.
Below you can find further information on how to help with healthy eating habits and physical activity for children.
I give my husband a hard time about his smartphone use around our toddler. Don’t get me wrong; he’s a great dad – one of the best. But that shiny, electronic little sucker has a knack for hogging his attention at the expense.
Getting active throughout the day is a core component of a healthy lifestyle, whether that be time at the gym, or simply taking the stairs at the train station.
Furthermore, getting a good night of sleep can be an understated source of good performance for your day-to-day activities.
Below you can find further information on some of the most popular physical health topics.
Whether you travel for work, have a busy schedule with your family, or have frequent disruptions to your daily routine, life can feel frenzied.
Our sleep habits and hygiene pay a crucial role in our physical and mental wellbeing. Learning and improving our sleep cycles, and the understanding the importance of good sleep hygiene can assist in improving our mood, memory, judgement, and productivity.
Below you can find further information on a variety of sleep and fatigue management resources.
If you have trouble sleeping, you’re not alone. On an average night, 33 to 45 percent of the population have difficulty falling asleep or staying asleep. Even people who usually sleep well may have trouble when they’re under extra stress or away from home.
Our lifestyles are busier than ever before and, as an ageing population, it has never been more important to invest in our physical and mental health so that we can enjoy a healthy, happy life. Checking in with how you’re fuelling your body, booking in for key physical health check ups, making time and space in your life for you, and moving your body in enjoyable ways are all great ways we can give ourselves the best chance at health.
Below you can find some helpful resources and guidance on how to support your mind and body through life’s challenges.
Our lifestyles are busier than ever before and, as an ageing population, it has never been more important to invest in our physical and mental health so that we can enjoy a healthy, happy life. Checking in with how you’re fuelling your body, booking in for key physical health check ups, making time and space in your life for you, and moving your body in enjoyable ways are all great ways we can give ourselves the best chance at good health.
For optimal health and performance throughout life, it’s critical for men to prioritise health and nutrition needs.
Below you can find further information on men's health and self-care.
Health remains one of few areas in life where men have the odds stacked against them, but what exactly are the biggest issues facing Men's Health in Australia?
I’m sure you have heard of low and high GI foods – it’s been in the media for a while now, but what does it really mean for a food to be high GI and how relevant is it to your health? Is this just another fad-diet?
GI stands for Glycemic Index; it was first developed in 1981 by Professor David Jenkins – his intent was to create a reference tool for assisting people with Diabetes to make smarter food choices when trying to regulate their blood sugar levels [1].
The word glycemic means the presence of glucose (or sugar) in your blood [2]. When we talk about the Glycemic Index we are talking about the ranking of a carbohydrate on a scale of 0 to 100. This ranking is dependent on the extent to which the carbohydrate has raised your blood sugar levels after eating it [3]. For example, a food that has a high GI rating is one that is rapidly digested, absorbed and metabolised therefore raising blood glucose levels within moments of eating it. Glucose, unsurprisingly has a GI score of 100 and those fruit straps you ate as a kid... they score 99!
On the other hand, carbohydrates that score 55 or less are considered to be low GI [4]. These are digested slower and lead to a more gradual increase and decrease in blood glucose and insulin levels, which has a multitude of health benefits.
Benefits of a low GI diet
Eating a diet that incorporates low GI foods in substitution for high GI foods is beneficial for all, as it could prevent some of Australia’s most common diseases such as diabetes, cardiovascular disease and obesity. In fact, the Diogenes study from Europe found that low GI diets that were moderately high in protein were the best for long-term weight loss management [5].
“How does a low GI diet help someone to lose weight?” I hear you ask. I know everyone thinks that carbohydrates are the devil, but what the Glycemic Index tells us is that not all carbohydrates are made equal. A small bowl of white rice with a GI score of 72 will be digested and absorbed quickly causing a spike in blood glucose levels. As our bodies don’t like super high blood glucose levels, insulin is triggered to store that glucose in cells around the body or, if the storage holds are full, convert it into fat.
Now let’s compare that to a small bowl of brown rice with a GI of 50, as this is slightly more challenging to digest it is absorbed slower resulting in a gradual increase in blood glucose, one that is relative to our bodies need for energy meaning there is no need for conversion into fat.
SMG Health’s Top 6 Swap-outs!
You will be happy to hear that keeping to a diet that is low GI does not mean severe restrictions. The key to low GI diets is clever swap-outs and everything in moderation:
Disclaimer:
This information on the glycemic index is general information only and will not suit all individuals. There are specific health conditions that specifically require certain glucose levels in the diet which can only be identified by a qualified health professional. Please seek your health professional for further advice.
References:
1. http://www.glycemic-index.org/