Understanding
and managing your physical tools.
Physical wellbeing is important because everything in the human body is connected. As your physical wellbeing increases so does your experience of wellness across many of the other dimensions of wellbeing that we are considering in this section. Along with spiritual and emotional wellbeing, physical wellbeing provides the spark to get us going. Most of us are aware of what's important in the area of physical wellbeing. However, doing what we 'should' be doing can be challenging.
Below is a set of key focus areas that can be used to support physical wellbeing (the body). Each focus area includes an introduction to help understand its importance and value, then presents a list of highly engaging resources in various audio and visual forms you can listen to, read, and watch at your own leisure. The provision of these resources is where the Marcus Minds Project can be of enormous value to those seeking helpful wellbeing advice, as all the sifting has been done when it comes to finding content you can engage with and that promotes the benefits of physical wellbeing.
Areas to focus on that can assist and support physical wellbeing (the body).
“Did you know that in lab tests, rats will die from lack of sleep before hunger.”
Good Nutrition​
Tim McGavin, Marcus Minds Project Sponsor, chats with Dr. Joanna McMillan about the importance nutrition makes to powering and supporting the body.
Scottish-born McMillan has become one of Australia’s favourite and best-known nutrition and lifestyle specialists. She is a PhD qualified Nutrition Scientist, Accredited Practising Dietitian, Adjunct Senior Research Fellow with La Trobe University, guest lecturer at The University of Sydney and a Fellow of the Australasian Society of Lifestyle Medicine.
Her TedX talk has had over 1 million views and she is a regular guest on Channel 9's Today Show. An author of eight books Dr. McMillan has been an advocate for the benefits of olive oil which has led to her being appointed to the board of directors of Cobram Estate.
Interview running time: 48 minutes
Diet and Nutrition – Fuelling Farmers’ Lunch Boxes
Farming people often work long hours and need a lunchbox packed with healthy food to keep them fuelled and energised for the daily tasks at hand. At certain times of the year lunch is often eaten ‘on the go’. Coming up with a nutritional lunchbox and including food items that are easy, appealing to eat, and also store well in a lunchbox can be a challenge.
Being familiar with The Australian Guide to Healthy Eating and recommended daily servings can assist with incorporating the five core food groups into your lunchbox.
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The bulk of foods in a lunchbox should come from:
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Grain foods (most wholegrain or high cereal fibre varieties)
Followed by...
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Lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans
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Milk, yoghurt, cheese and/or their alternatives (mostly reduced fat)
With a touch of...
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What to watch out for:
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Sources of antioxidants such as fruits, vegetables, grains, eggs and nuts can help prevent or reduce oxidation (damage to cells responsible for disease and ageing)
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Much of our discomfort comes from joint stiffness and pain, which is often caused by inflammation, so foods that fight inflammation are important. Inflammation fighting foods are: Tomatoes, Olive oil, Green leafy vegetables, such as spinach, kale, and collards. Nuts like almonds and walnuts. Fatty fish like salmon, mackerel, tuna, and sardines. Fruits such as strawberries, blueberries, cherries, and oranges.
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A Mediterranean diet and modest fasting is believed to be a very healthy way of life.
Resources
Click the icon to watch, read or listen
Managing and preventing oxidative stress
healthline.com
The Five Food Groups
eatforhealth.gov.au
Food FIght
Dr Joanna McMillan
The BBC's Dr Michael Mosley talks about the 5:2 diet, lowering blood sugar and controlling type 2 diabetes through diet
abc.net.au
Eat for real change
Dr Joanna McMillan
TEDx Macquarie University
Sleep & Physical Relaxation
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Recovery – including sleep is arguably just as important as physical training. The body and mind need time to recover.
Here is a list of things that can improve and help with the quality of sleep:
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Thermostat: Constant comfortable temperature so you don’t kick off the blankets then wake up cold, then pull them up, get hot and repeat this cycle all night. Doing so will mean you miss out on important sleep cycles including REM sleep.
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Noise: Wear earplugs or noise cancelling earphones if you are in a noisy area, to prevent being stirred or woken up.
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Darkness: Humans are like chickens, darkness makes us fall asleep more easily. Get rid of all light, wear an eye mask or cover those annoying lights (alarm lights, tv on button etc).
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Nutrition: Avoid overeating and consuming stimulants (caffeine, sugar, alcohol, overly preserved foods) in the hours before bedtime.
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Hydration: Alcohol will kill your sleep. Not only will the extra fluids mean you need to get up to the toilet, but alcohol disrupts your sleep cycle making you feel tired and sluggish.
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Physiology: The right sized pillow, the right posture, the right mattress for you.
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Pre-bed routine: Wind down your mind before bedtime. Write a diary, meditate, read, do breathing exercises, pray or do whatever works for you. Avoiding screens before sleep should improve sleep quality.
Using Healthcare Services
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Farmers and their families often face many more physical risks than other people and they are also at increased risk of depression and anxiety. Safety and staying healthy are therefore especially important for those who work on farms.
Injuries on farms
Agriculture has the highest fatality rate of any industry in Australia. Every year, thousands of people are injured or become ill and need to go to hospital while working on a farm. This is because there are many hazards on farms such as vehicles, chemicals, large farm animals and extreme weather conditions. Farmers often work alone in remote locations without mobile phone coverage or access to first aid. Vehicle accidents cause more than 3 in 4 deaths on farms, most commonly involving quad bikes, but farmers may also be injured or killed driving on rural roads or while flying aircraft.
Injuries and death can also be caused by:
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agricultural machinery, like tractors and harvesters
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snakes, ticks and venomous spiders
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drowning in dams and creeks
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electrical fencing
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fire and flood
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rifles and shotguns
Staying healthy as a farmer
Avoiding accidents is an important part of farming.
This includes learning how to:
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Use a quad bike safely
Staying physically fit is important. The National Centre for Farmer Health has information about staying fit on the farm.
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Farmers are often good at helping others but not so good at seeking help for themselves. Living on a farm no longer means it is difficult to access mental health support - help is there if you know where to look.
If you, or someone you know, is experiencing depression or anxiety, then it’s important to get help. Talk to friends, other farmers, a doctor or someone at Beyond Blue’s support service.
There is a range of online mental health resources available on the Head to Health website. The healthdirect website has more information on rural and mental health. AgHealth Australia has also produced a useful booklet to help you identify and manage the stress of farming.
Access to medical services and treatment
Accessing health services and treatment in remote and rural areas can often be difficult. Find out here about rural and remote health and services in your state or territory. If you are concerned about any symptoms, use healthdirect Symptom Checker to find out what to do next. You can also find the nearest health services to you using healthdirect service finder.
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More information on farmer health
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The National Centre for Farmer Health has information and advice for farmers and their families.
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Farmsafe Australia has advice on staying safe on farms.
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Beyond Blue offers mental health advice and support, 24 hours a day, 7 days a week. Call 1300 22 4636.
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Lifeline offers 24-hour crisis support. Call 13 11 14.
Lifeline
lifeline.org.au
Physical Activity
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Get Active. Being physically active for 30 minutes every day is achievable and even a slight increase in activity can make a difference to your health and wellbeing.
Being physically active and staying fit and healthy will help you to get the most out of life, whatever your age. These recommendations are designed to help older Australians achieve sufficient physical activity for good health as they age. They are mainly for people who are not currently building 30 minutes of physical activity into their daily lives and are looking for ways they can do so.
"That is, if you don’t control your mind, it will control you. I learnt how important it is to develop methods of achieving this."
Tim McGavin. Marcus Minds Project Sponsor.
Farm fitness program helps build strength and knowledge of organic produce
abc.net.au
The brain-changing benefits of exercise
Wendy Suzuki • TEDWomen 2017
AUS Active
fitness.org.au
Physiology
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Physiology is the study of how the human body works. It describes the chemistry and physics behind basic body functions, from how molecules behave in cells to how systems of organs work together.
Posture
Poor posture can lead to lower self-esteem and energy levels, while good posture can contribute to an increase in confidence, alertness, energy levels and more! Making a few simple changes to our posture will help generate a better mood and to feel better overall.
Body Language
We know that non-verbal cues make up a large percentage of communication. Most of us are taught about the importance of a strong and engaging handshake.
“Look them in the eye and shake their hand like you are cracking a whip”.
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Closely related to posture is our body language. If you observe a meeting, you can tell who projects confidence (think shoulders back, sitting upright, use of hand gestures, steady breathing etc) and who lacks confidence (leaning forward, shoulders hunched).
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Smile
“Turn that frown upside down”. According to a recent study published in the journal Experimental Psychology, researchers found smiling (even a fake smile) can have a positive impact on mood. Essentially, triggering certain facial muscles by smiling can 'trick' a brain into thinking it's happy.*
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Mobility
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“Flexibility can be passive, whereas 'mobility' requires people to demonstrate strength throughout the entire range of motion, including the end ranges.”
Humans often put up with pain that can cause stress and discomfort. A better quality of life can be achieved if we identify and work to rectify any physical injuries or abnormalities that are causing pain and discomfort.
Hearing and eyesight are two common issues that are ignored.
A good habit can be to use the timing of a car service as a reminder to create a list of anything causing physical discomfort and do something do about it.
Resources
Click the icon to watch, read or listen
Physiology of Pain
Alila Medical Media
HIIT​
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High Intensity Interval Training (HIIT) is a type of interval training exercise.
How does HIIT work?
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It incorporates several rounds that alternate between several minutes of high intensity movements to significantly increase the heart rate to at least 80% of one’s maximum heart rate, followed by short periods of lower intensity movements.
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HIIT is not necessarily better than any other form of exercise, however it is convenient for time poor and isolated people and way better than nothing.
Roll on to the other 'tractor wheels'
Congratulations on working through the Body focus area of the Marcus Minds Project 'Tractor Wheel'. Remember, these resources are not going anywhere. Feel free to return to them time and time again, especially when life presents those moments that need more clarity or extra guidance.
Four more areas that can support a healthier, wealthier, happier, and wiser rural lifestyle.
Click any of the 'tractor wheels' above to learn how to better manage the ins and outs of rural life, work and living based on each topic. These insights can assist to get people rolling in a better direction, avoid getting bogged and steer towards greater wellbeing and emotional intelligence.
