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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?
If you’ve ever drunk a double espresso after dinner, chances are you’ll know that what we consume can affect the quality of our sleep. But what about foods that do just the opposite? To help you rest easy, we've got a little expert advice on what to put on your plate in a bid to improve your pillow time.
Say yes to protein
“Protein is a natural sleep aid that also works to replenish your body during the night,” says clinical psychologist and sleep specialist Dr Michael Breus on his website. “One study found participants who ate meals that were high in protein and low in saturated fats fell asleep much faster than those who didn’t, with an average of 17 minutes to fall asleep, compared to 29 minutes for the others.”
While you’re upping your protein ante, consider including fish. According to the American Sleep Association, fish’s vitamin B6 content makes it a must for improved sleep quality. “B6 is what makes melatonin, which is normally triggered by being in the dark. By eating fish for dinner, you can give that melatonin a head start before turning out the lights,” it states.
Increase your fibre intake
Would you swap rice puffs and bran cereal in exchange for a better night’s sleep? “Fibre has been linked to deeper, more restorative rest,” says Breus. “People with a high fibre intake have been associated with spending more time in REM sleep, the sleep cycle best associated with dreams.”
While you’re digging into those fibre flakes, perhaps consider topping them with high-fibre fruit – in particular – kiwi. Researchers at Taiwan’s Taipei Medical University have discovered a link between kiwi consumption and improved shut-eye. They found that those who ate two kiwifruits an hour before bed for a month took less time to turn off and improved the quality of their sleep. The researchers didn’t isolate just what exactly in kiwi fruit was improving their subjects' sleep. However, the fruit does contain several sleep-promoting compounds, including melatonin, serotonin, magnesium and potassium.
Magic minerals
Speaking of magnesium and potassium ...
“Potassium promotes healthy circulation and digestion, while also helping to relax muscles - which all contribute to better sleep," says Breus.
As far as magnesium goes, it helps maintain healthy levels of GABA, a neurotransmitter that promotes sleep, he adds.
“Studies have also shown deficient magnesium levels are linked to insomnia. Since magnesium isn’t produced inside the body, it’s critical we add foods to our diet that provide it”. These foods include spinach and avocadoes as well as – wait for it – bananas, the fruit that’s turning out to be a bit of a bedtime hero. Potassium and magnesium content aside, bananas also contain tryptophan, a natural sedative.
Got milk?
Clearly, what you eat can impact your sleep, but the same goes for beverages. While chamomile tea’s got a reputation as a snooze-inducer, Medical News Today says you’d probably be better off with a glass of warm milk. It contains four sleep-promoting compounds – tryptophan, calcium, vitamin D and melatonin. To make it even more dream-inducing, consider adding a teaspoon of honey. “Glucose in honey lowers levels of orexin, a neurotransmitter in the brain that makes you more alert. Honey will put that alertness in reverse,” states the American Sleep Association.
So, if you’re on a quest for rest, let food be your finding.
But remember, poor sleep is influenced by many factors. If some dietary tweaks don't cut it, it might be worth consulting a health professional.
