This year Australians are encouraged to put themselves and their health first.

After the rush of Christmas and New Year celebrations health groups have come together to offer some tips to boost your health and bank balance in the New Year.

“One in two Australians has a long-term chronic condition, but much of this disease could be prevented if we change our habits and create healthier environments.says Sharon McGowen from The Australian Chronic Disease Prevention Alliance

Drink more water

It’s an obvious choice but for good reason. Switching to water instead of sugary drinks is a great way to boost your health and cut your sugar intake in 2022.

Every year, Australians drink around 86L of sugary drinks each. That includes soft drinks, slushies, juices and sports drinks. A single 600mL bottle of soft drink contains around 16 teaspoons of sugar, while a slushie contains a whopping 25 teaspoons of sugar.

All this sugar contributes to unhealthy weight gain, tooth decay and chronic conditions like type 2 diabetes. Plus, it is a costly habit when you consider the alternative is free.

Tip:

- Switch to water from any other thirst quenching sodas.
- Get yourself a thermos style water bottle to keep with you on your desk or car

Stop smoking

Smoking is still the leading cause of chronic disease in Australia. But the good news is you can start reaping the benefits as soon as you quit, with improvements to your overall health and fitness starting right away.

Tips

- Start seeing the financial benefits as soon as you stop.
- Realise you a healthier every hour you don’t smoke
- Don’t have to do it alone. Find a stop smoking buddy
- it is never too late to stop.

Pop on your sneakers and go for a walk

Walking is a great way to boost your health. And it’s free! All you need is a pair of shoes or choose to go barefoot in the park or on the beach.

Tips:

- Walk around for around 30 minutes a day (reduces risks by 30%)
- Grab a buddy and go for a walk together? Or even
- Look for a walking group near you to boost your connection to others in the community.

Drink less alcohol

The silly season is behind us and many of us may be feeling the after-effects of long lunches and end-of-year celebrations.

Now is the perfect time to cut down on how much alcohol you drink and reduce your risk of chronic diseases like cancers, while saving hundreds or thousands of dollars by the end of the year. 

Tips:

- Switch to non-alcoholic options when you’re out (or even for every second drink) ,
- Steer clear of buying rounds of drinks, as there is often an expectation from the group to drink more.
- Make your own mocktails or refreshing summer drinks without alcohol.

Not only will your bank balance thank you, your health and body will too!

Rediscover fruit and vegetables

After the excesses of holiday feasting, there’s a simple joy in turning back to fresh, healthy food. There are many salad recipes to keep you well-fed and energised, while exploring new combinations.

Tips:

- Shop the outside aisles at the supermarket, focusing on fresh fruit, vegetables, and other essentials.
- Look for tinned and frozen fruit and vegetables
- Write (and stick to) a shopping list and not going shopping when you’re hungry.

There’s a common misconception that it is expensive to eat well, but Australian research has shown that it’s actually cheaper for families to buy healthier foods. So, there’s a double benefit to eating well – saving money and reducing your risk of unhealthy weight gain, which is a major cause of heart disease, stroke, kidney disease, cancers, and type 2 diabetes.

———

And if you are 45 years and over, then start the year by asking your GP for a health check to get your health back on track in 2022.

Key stats Chronic disease

• More than 11 million Australians have a chronic disease, such as diabetes, cancer, heart disease, stroke, or kidney disease.
• 1 in 5 Australians has two or more chronic conditions.
• Chronic diseases are the leading cause of death and disability in Australia.
• Half of all hospitalisations are due to chronic conditions.
• Nearly 40% of disease burden could be prevented by reducing risk factors like smoking, unhealthy diets, physical inactivity, alcohol, overweight and obesity, and high blood pressure.

Unhealthy diet

• Unhealthy diets are a leading risk factor for chronic disease in Australia.
• Unhealthy diets contribute to unhealthy weight gain, and increase risk of heart disease, type 2 diabetes, stroke, bowel cancer and other cancers.
• More than one-third of Australians’ daily energy intake comes from unhealthy foods high in sugars, fats, and salt.
• More than 90% of Australians don’t eat enough fruit and vegetables.
• Nearly 1 in 10 adults and 7% of children consume sugary drinks every day.  

Smoking

• Smoking is the leading risk factor for chronic disease in Australia.
• Smoking increases risk of lung and other cancers, heart disease, kidney disease, stroke, COPD and asthma.
• More than 1 in 10 Australians smoke every day.

Alcohol

• Alcohol is a major risk factor for chronic disease and injury in Australia.
• Alcohol contributes to liver cancer, breast cancer and other cancers, heart disease, stroke, and liver disease.
• Around 18% of adults drink more alcohol in a week than guidelines recommend. Physical inactivity
• Physical inactivity is a risk factor for unhealthy weight gain and type 2 diabetes, heart disease, stroke, dementia, and bowel, breast and uterine cancers.
• More than half of adults are not active enough for health benefits.
• Physical inactivity generally increases with age.

———-

The Australian Chronic Disease Prevention Alliance (ACDPA) brings together Heart Foundation, Cancer Council, Kidney Health Australia, Diabetes Australia, and Stroke Foundation to promote prevention and reduce risk factors for chronic disease.