UQ Wellness Health Promotion campaigns

The relationship between gut health and mental health is a fascinating and complex area of research. The intricate relationship highlights the importance of maintaining our gut health for the benefit of our overall well-being. Here are some key points about this relationship:

• Gut-Brain axis - the gut and brain communicate through a network known as the gut-brain axis. This involves direct and indirect pathways, including the nervous system, immune system, and hormones.
• Serotonin production - about 95% of the body’s serotonin, a neurotransmitter that affects mood, is produced in the gut. This production is influenced by the gut microbiota.
• Impact on mental health - changes in gut microbiota have been linked to mental health conditions such as depression, anxiety, and even Alzheimer’s disease. For example, people with depression often have different gut bacteria compared to those without.
• Stress and gut health - stress and emotions can affect gut health, leading to symptoms like nausea or stomach pain. Conversely, gut issues can influence mental health, creating a bidirectional relationship.

There are several lifestyle choices that can positively impact the gut-brain connection. Here are some key strategies:

• Balanced diet - eating a variety of nutrient-rich foods to support a healthy gut microbiome. 
  Focus on: 
  • Whole foods that are rich in fibre - including fruits, vegetables, whole grains, nuts, and seeds which are essential for gut health as they feed beneficial bacteria.
  • Fermented foods like yogurt, kefir, sauerkraut, and kimchi which are full of beneficial gut bacteria.
  • Healthy fats such as olive oil, avocados and fatty fish to reduce inflammation.
  • Limiting highly processed foods, especially those high in sugar and unhealthy fats as they can disrupt the balance of gut bacteria.
• Probiotics and prebiotics - probiotics are live beneficial bacteria found in foods like yogurt and supplements. Prebiotics are non-digestible fibres that feed these bacteria, found in foods like garlic, onions, bananas, and asparagus.
• Stress management - chronic stress can negatively affect gut health. Practices like mindfulness, meditation, yoga, and regular exercise can help manage stress and improve the gut-brain connection.
• Adequate sleep - quality sleep is crucial for both gut and brain health. Aim for 7-9 hours of sleep per night to support overall well-being.
• Regular exercise - physical activity promotes a healthy gut microbiome and reduces stress. Aim for at least 30 minutes of moderate exercise most days of the week.
• Hydration - drinking plenty of water supports digestion and helps maintain a healthy gut lining.
• Avoiding harmful substances: Limiting alcohol, caffeine, and processed foods can prevent disruptions in the gut microbiome.
• Mindful eating - paying attention to how and what you eat can improve digestion and reduce stress on the gut. Eating slowly and savouring your food can make a big difference.

By focusing on these components, you can support a healthy gut, which in turn can positively impact your overall well-being. 

Resources

What Is the Gut-Brain Axis?
5 Surprising Ways Gut Health Affects Mental Health
12 Foods to Improve Your Gut Health Overnight
The link between mental health and nutrition (first time AltiusLife users, register with code: uqwellness)
Mood Food program

The theme for Queensland Mental Health Week 2024 was “Connect for mental health”. This emphasises the proactive measures we can adopt to nurture and support positive mental health and wellbeing for ourselves and our communities. 

Connect for mental health focuses on four areas:

• Connect with self: Take care of yourself, do something you enjoy, make healthy choices, and seek help when needed.
• Connect with community: Create supportive and inclusive environments, look after one another, and connect with culture. Show kindness and initiate connection with those who are struggling.
• Connect with others: Foster relationships with loved ones, friends, family, and mob. Spend time with others and make meaningful connections.
• Connect with nature: Take a break from technology, spend time outdoors, embrace mindfulness, and take care of the world around you.

More information on these four focus areas. 

The Why...

Human connection is incredibly important for our mental health. Here are some key reasons why:

• Boosts mood: Social interactions can significantly improve our mood and overall emotional well-being. Engaging with others can help reduce feelings of loneliness and depression.
• Reduces stress: Having supportive relationships can help us manage stress more effectively. Talking to friends or family members about our problems can provide relief and perspective.
• Improves self-esteem: Positive social interactions can enhance our self-esteem and sense of belonging. Feeling valued and understood by others contributes to a healthier self-image.
• Enhances cognitive function: Social engagement can help keep our minds sharp. Interacting with others stimulates our brains and can help prevent cognitive decline.
• Increases longevity: Studies have shown that strong social connections can lead to a longer life. Social isolation, on the other hand, has been linked to various health issues, including heart disease and a weakened immune system.

The How...

Here are some practical tips to help you build and strengthen your social connections:

• Join clubs or groups that align with your interests, such as book clubs, sports teams, or hobby groups. This can help you meet people with similar interests.
• Volunteer for a cause you care about. This is a great way to give back to your community and meet like-minded individuals.
• Reach out regularly to friends and family. Making the effort to stay in touch regularly, even if brief, can strengthen your relationships.
• Be open and vulnerable. By sharing your thoughts and feelings you can deepen your connections with others. Authenticity fosters trust and understanding.
• Participate in social gatherings, whether they are community events, work functions, or casual get-togethers. These settings provide opportunities to meet new people.
• Practice active listening, by showing genuine interest and listening attentively, to make your interactions more meaningful. 
• Use technology wisely - while face-to-face interactions are ideal, technology can help maintain connections, especially with those who are far away. Use video calls, social media, and messaging apps to stay connected.
• Take care of yourself - good physical and mental health can make it easier to engage socially. Exercise, eat well, and manage stress to feel your best.
• Seek professional help if you’re feeling particularly isolated or struggling to connect, consider talking to a therapist or counsellor who can provide guidance and support.

Building and maintaining social connections takes effort, but the rewards are well worth it. Maintaining healthy relationships and staying connected with others is crucial for both our mental and physical health.

Resources

The Better Health Channel - Strong relationships, strong health
Dear Mind Website - The building blocks for mental wellbeing
Fitness Passport campaign - The importance of staying connected for your health and wellbeing
The Science of People - 15 Effective Ways to Connect With Absolutely Anyone, Anytime
PsychCentral - The importance of connection
Psychology Today - The health benefits of connection

It can be easy to overlook the simple yet profound act of kindness. However, we observe in our everyday lives that kindness does not just benefit others—it’s incredibly beneficial for our mental health too.

Kindness can significantly improve mental health in several ways:

• Reduces anxiety and depression
  • engaging in acts of kindness can help reduce symptoms of anxiety and depression. When we perform kind acts, our brains release endorphins, which are natural mood lifters.
• Increases happiness
  • kindness triggers the release of serotonin, the “feel-good” hormone, which enhances our mood and overall sense of well-being.
• Lowers stress levels
  • acts of kindness can reduce stress by promoting the release of oxytocin, which helps lower blood pressure and improve heart health.
• Enhances social connections
  • being kind fosters stronger social bonds and a sense of community, which are crucial for mental health. Positive social interactions can reduce feelings of loneliness and isolation.
• Boosts self-esteem
  • helping others can improve our self-worth and confidence. Knowing that we have made a positive impact on someone else’s life can be incredibly rewarding.
• Promotes a positive outlook
  • regularly practicing kindness can lead to a more optimistic and positive outlook on life. It helps us focus on the good in the world and in ourselves.
• Encourages gratitude
  • kindness often leads to expressions of gratitude, both from others and within ourselves. Gratitude is strongly linked to improved mental health and well-being.

Incorporating kindness into your daily routine can create a cycle of positivity that benefits both you and those around you. There are many ways you can show kindness in your daily life. Here are some simple yet impactful ideas:

• Listen actively: give someone your full attention when they are speaking. This shows that you value their thoughts and feelings.
• Offer compliments: a genuine compliment can brighten someone’s day and boost their confidence.
• Help others: offer to help a colleague with a task, assist a neighbour with groceries, or volunteer your time for a good cause.
• Express gratitude: thank people for their help and support. A simple “thank you” can go a long way.
• Be patient: show patience and understanding, especially in stressful situations. This can help diffuse tension and create a more positive environment.
• Share positivity: spread positive news, share a smile, or send a kind message to someone who might need it.
• Practice empathy: try to understand things from another person’s perspective. This can help you respond with compassion and kindness.
• Random acts of kindness: pay for someone’s coffee, leave a kind note for a stranger, or donate to a charity.
• Support others: offer emotional support to friends and family. Sometimes just being there for someone can make a big difference. Ask “R U Ok?”
• Be respectful: treat everyone with respect, regardless of their background or circumstances.

Incorporating these small acts of kindness into your daily routine can also create a ripple effect, spreading positivity and improving the well-being of those around you. 

Resources

Find out more about kindness and mental health
Kindness Counts: simple acts for better mental health - Fitness Passport campaign
Kindness calendar - from The Random Acts of Kindness Foundation

Habit stacking is a powerful technique for building new habits by leveraging existing ones. Here we explore how habit stacking works and how you can use it to create positive changes in your daily routine.

What Is Habit Stacking?

• Habit stacking involves attaching a new habit to an existing one that you already engage in consistently. Instead of pairing your new habit with a specific time and location, you pair it with a current habit.
• The idea is that engaging in the already-existing habit will cue you to perform the new one. This is known as self-directed neuroplasticity, the deliberate rewiring of your brain.

Why Does Habit Stacking Work?

• We have automatic behaviours that we perform daily, almost automatically, such as brushing our teeth, making coffee, or taking a shower. Habit stacking takes advantage of the areas of our lives that are already automatic and reliable.
• These existing habits create strong neural connections. The more you do something, the stronger and more efficient these connections become. By taking advantage of these strong connections, it can help build new habits more effectively.

How to Habit Stack:

• Make a list of your current habits: Identify the actions you do consistently each day. These could be simple routines like drinking morning coffee, brushing your teeth, or bathing.
• Pair your new habit with an existing one: Choose a current habit and attach your new behaviour to it. For example:
  • After brushing your teeth, do five minutes of stretching.
  • After your morning coffee, write down three things you’re grateful for.
  • After taking a shower, practice deep breathing exercises.
  • After taking off your work shoes, immediately change into your workout clothes.

Factors for Success:

• Keep it small to start: break it down to smaller steps and gradually increase toward the achievement of an overarching goal.
• Motivation: understand why you want to develop the new habit. Connect it to a meaningful goal.
• Repetition: consistently practice the habit. Repetition strengthens neural pathways. Consider using a habit tracker to visually see your progress.
• Consistency: make habit stacking a part of your daily routine. The more consistent you are, the better the results.

Habit stacking isn’t necessarily easy, but it’s a practical way to build good habits. Start small, be patient, and watch as your brain adapts to your new routines!

Additional information and resources

• What is Habit Stacking? Examples & How To Form New Routines
• Synaptic pruning and the important role it plays in building new habits
• Habit tracker apps to build new behaviours
• Printable monthly habit tracker

Cardiovascular disease (CVD) is Australia's (and the world’s) leading cause of death. CVD kills one in every four Australians. Every 12 minutes, one Australian dies from CVD, that’s 118 deaths every day. In 2021, the leading cause of death for males was coronary heart disease, accounting for 10,371 (12%) deaths, with death rates twice as high for males as for females.

Based on those facts, keeping your heart healthy is essential for overall well-being. Here are some practical tips to help you maintain a healthy heart:

• Healthy Eating: A heart-healthy eating pattern is not about restrictive diets but rather a combination of foods chosen regularly over time. Aim for a diet that is rich in: 
• Leafy green vegetables 
• Fruits (especially berries)
• Whole grains 
• Healthy proteins (lean meats, walnuts/almonds and beans/legumes) 
• Good fats (avocados and fatty fish) 
• Herbs and spices instead of salt 

The Heart Foundation has more details on what healthy eating for your heart looks like.

• Regular Physical Activity: Engage in regular physical activity to reduce your risk of heart disease. It helps control common risk factors like high blood pressure, high cholesterol, and excess weight. If you are new to exercise, start with small, realistic goals and gradually work your way up to 30-60 minutes of moderate-intensity exercise most days of the week. Choose activities you enjoy and find friends or family to do them with to help you stay motivated.
   
• Quit Smoking: Understand the risks associated with smoking. Smoking damages blood vessels, affecting your heart, brain, and other parts of your body. Quitting smoking significantly decreases your risk of heart attack and stroke. For assistance with quitting smoking, contact Quitline or talk to your GP.
   
• Cholesterol and Blood Pressure Control: Regularly monitor and manage your cholesterol levels and blood pressure, as you can’t feel them, they need to be tested for. These factors play a crucial role in heart health. On-site health checks are available this month (see details below) or book to see your GP to get these tested.

Remember, small lifestyle changes can make a big difference in keeping your heart healthy. 

Bupa on-campus 20-minute health checks
 

Regular health checks can be a great way to get a snapshot of how healthy you are. You will receive a personal results card and the chance to talk with an experienced health practitioner on how to improve your health. This check comprises of a goal setting element, allowing you to give structure to, and prioritise your health goals.
Note: No fasting is required for this activity. This screening involves a finger prick and the collection of two droplets of blood.

Where and When:

• Herston – 11 June
• Dutton Park – 12 June
• Long Pocket – 13 June
• Gatton – 18 June
• St Lucia – 19-20 June 

Book an appointment

Men’s Health Week – June 10-16 2024

In 2024 the focus for Men’s Health Week is health checks for men, so it’s a great time to take the opportunity to book into one of the above onsite health checks or book an appointment you’re your GP.

This year Healthy Male and Western Sydney University’s Centre for Male Health is championing ‘Good Health Heroes’, This new campaign promotes a number of healthy habits men can consider adopting in order to increase their overall health across three key categories: Physical, mental and emotional. The Health Heroes have got you covered, championing the most essential and effective habits for better wellbeing: physical activity, nutrition, reducing risk taking, sleep, connection and education. Build your best self by stacking simple habits.

There is also a lot of toolkits on a range of men's health topics, such as mental health, heart health, exercise + men's health, and mateship + men's health on the ‘Know you man facts’ website.

Good health doesn’t just happen. But it doesn’t have to be hard. You can build your best healthy self by stacking simple health habits — from eating the right amount of fruit and veg every day to making time to connect with mates and loved ones.
 

Have you heard that sitting is the new smoking? There is now strong evidence that sedentary behaviour, such as too much sitting and lying down, is linked to an increased risk of developing heart disease and Type 2 diabetes. 

How much sitting do you actually do? You may sit during your daily commute and as you eat your meals. Then, you’re sitting at your desk at work. When you get home, you may watch TV and scroll on your smart phone on the couch or sit down and work at your home computer. It all adds up.

It is important to note that you can be meeting the Australian physical activity and exercise guidelines of 30 minutes of physical activity on five or more days a week, yet you may still be sitting too much.

Being aware of just how much sitting you actually do each day and consciously moving more every day is one of the best habits you can have.

What are some ways we can can sit less and move more:   

• Limit your time on social media, TV, and phone
• When watching TV, take some breaks during commercials to walk around the house or do some housework
• Replace watching TV in the evening with taking a walk, walk your dog if you have one
• Try standing while you read a newspaper or check messages on your mobile phone
• Walk or ride your bike for short trips instead of driving
• Drive to a ‘park and ride’ spot, and walk or ride your bike the rest of the way
• Use the stairs instead of the lift or escalator
• Get off the bus/train one stop earlier and walk the rest of the way
• Park further away from your destination and walk
• Take a break every 30 minutes to stand and stretch – set an alarm on your phone or watch to remind you
• Take your lunch break outside
• Stand to do easy tasks at work, such as a stand-up meeting or phone call
• Consider using a sit-stand workstation
• Choose to do manual tasks where you can, such as washing your car by hand instead of using a drive-through car wash
• Take regular breaks during long car trips. 

For adults, being active regularly can:

• reduce the risk of, or help manage, type 2 diabetes and cardiovascular disease
• maintain or improve blood pressure, cholesterol and blood sugar levels
• reduce the risk of some cancers
• prevent unhealthy weight gain and help with weight loss
• maintain strong muscles and bones
• create opportunities for socialising and meeting new people
• help develop and maintain physical and mental wellbeing.

Events

Bootcamp at St Lucia

A moderately high intensity session which includes a mix of cardio, interval, and strength training. Running, explosive body weight movements and some weight training can all be aspects of Boot camp. The 45-minute sessions will include a 5 - 10 warm up & cool down. All fitness and experience levels are catered for to provide a good workout, regardless of your current activity levels.
Weekly sessions will run from May to October.

When: Thursdays 12:15pm-1:00pm, commencing 16 May 2024
Where: Playing Field 2, near the Pavillion 
Cost: Free
Bookings are essential for each week, sessions limited to max. 18 participants.

Sign up and book your spot (first time users, click green sign up button)

Exercise Right Week - 20-26 May 2024

Exercise Right Week is an annual awareness initiative held in May every year that aims to highlight the benefits of exercise for your health and well-being, and to help you understand where to get the right advice for your individual needs.

Join the Exercise Right Challenge and engage in any movement for 30 minutes a day for 30 days in May. Whether it’s hiking, playing sport, gardening, housework or walking – just move! The Exercise Right Challenge is designed to support you in creating daily healthy habits and incorporating movement into your regular routine.

Push Up Challenge - starts in June

The University of Queensland is once again taking part in The Push-Up Challenge. Between June 5 to 28, the goal is to complete 3,249 push-ups to help shine the spotlight on the number of lives lost to suicide in 2022 and raise awareness of mental health. Learn more and join the UQ community and they push for better mental health.

Useful resources

• UQ end of trip facilities - change your commute to an active one.
• Sitting calculator
• Tipsheet on ways to move more and sit less at work
• Be Upstanding program
• Get more active with a Fitness Passport
• Exercise Right resources - a range of eBooks on exercise and specific populations developed by Exercise & Sports Science Australia (ESSA).
• Heart Foundation resources ways to increase your physical activity

We are more plugged in than ever before, and this level of connectedness has many benefits—it's simple to stay in touch with friends and family; you can express yourself on social media; multitasking is easier—but there are also some pretty serious drawbacks.

“Smartphone owners unlock their phones an average of 150x per day”

If you’re like most people, your smartphone is the first thing you check in the morning and the last thing you check before you sleep. You also pick it up several times during the day to find out what your friends are up to, get your mind off a stressful project, feel better about your overflowing inbox, or rid yourself of boredom in the toilet. If you add smartphone use to TV time, working on a laptop, or reading on a tablet…the screen time easily adds up.

Although technology is useful for work and play, it can be detrimental on your body with any increase time of use.  Neck pain, back pain, eye strain, and other problems are common in those who use technology regularly and do not maintain good posture.  There is also increasing evidence of the effects on our sleep, mental health, and social media addiction.

This digital detox campaign will give you the support you need to change your habits and get some more (meaningful) time back into your day, and these extra hours will be well spent with family and friends, on your health and fitness, or just time for “you”.

Useful resources
The why and how of digital detox
Be aware of your screen time and break the habit - Use this habit tracker
Do a detox challenge - commit to the full challenge, or choose a few to focus on.
Give your brain a break: Try Yoga, Breathing, and Mindfulness session

Digital Detox webinar

Presented by WFR, UQ Wellness, and Bupa this webinar aims to help participants learn about how we interact with the digital world, how to track your digital usage, effects of too much screen time, digital detox tips, work-life balance and mindfulness.

View recorded webinar

A sense of belonging is more than just being acquainted with others; it’s about feeling accepted, supported, and connected to a group. Whether it’s your family, friends, workplace, or community, this innate need to affiliate with others plays a significant role in our lives. There are many reasons why having a sense of belonging matters:

• Emotional wellbeing and happiness - Research has shown that people who feel a strong sense of belonging tend to be happier and more satisfied with their lives 
• Physical and mental health benefits - Belonging has tangible effects on our health, such as:
  • Reduced Stress - Social ties act as protective factors, helping us manage stress more effectively 
  • Longevity - Studies suggest that people with strong social connections tend to live longer. Having a sense of belonging contributes to overall well-being and even impacts our lifespan 
  • Mental Health - A lack of belonging has been associated with mental health issues such as anxiety, depression, and loneliness. Conversely, feeling connected can alleviate these struggles
• Motivation and engagement – feeling like we belong fuels our motivation. When we feel like we are part of a group, we’re more likely to engage in activities, contribute, and work toward shared goals.
• Identity and self-worth - Belonging helps shape our identity. We define ourselves partly through our affiliations—with our culture, religion, hobbies, or social circles. When we belong, we feel validated, seen, and valued.
• Overcoming painful emotions – when life throws curveballs—loss, rejection, heartache. Having a sense of belonging acts as a buffer. It can remind us that we’re not alone in our struggles.

Here are some ways to foster a sense of belonging:

• Join communities and groups
  • Seek out clubs, organisations, or online communities that align with your interests. Being part of a group provides a sense of shared purpose.
• Attend social events
  • Participate in gatherings, workshops, or social events. These interactions allow you to connect with others, share experiences, and build relationships.
• Be open and approachable
  • Smile, make eye contact, and be receptive to conversations. Approach others with kindness and genuine interest. Sometimes, a simple “hello” can lead to meaningful connections.
• Volunteer or contribute
  • Contributing to a cause or volunteering your time creates a sense of purpose. It also connects you with like-minded individuals who share your values.
• Practice active listening
  • When you engage in conversations, truly listen to others. Show empathy and validate their experiences. Feeling heard and understood strengthens bonds.
• Share personal stories
  • Vulnerability fosters connection. Share your experiences, challenges, and triumphs. Others will relate, and you’ll find common ground.
• Celebrate traditions and rituals
  • Participate in cultural or family traditions. These rituals create a sense of continuity and belonging.
• Create inclusive spaces
  • Be mindful of inclusivity. Ensure that everyone feels welcome and respected. Celebrate diversity and appreciate different perspectives.
• Reach out to others
  • Initiate conversations, invite people for coffee, or organise outings. Sometimes, taking the first step can lead to lasting friendships.
• Be patient and persistent
  • Building connections takes time. Be patient and persistent. 

International Day for the Elimination Racial Discrimination, also known as Harmony Day – 18-24 March 2024

Harmony Day/Week is about inclusiveness, respect and belonging for all Australians, regardless of cultural or linguistic background, united by a set of core Australian values.
It is a time to celebrate Australian multiculturalism, and the successful integration of migrants into our community.
Australia is one of the most successful multicultural countries in the world and we should celebrate this and work to maintain it.
Visit the Harmony Week website to learn more about Harmony Week.

For many Queenslanders, spending time in the sun is intrinsic to the culture and climate. So, it comes as no surprise we have one of the highest rates of skin cancer in the world, with melanoma the most common cancer in young Australians aged 15 to 29.

For best protection, avoid being out in the sun in the middle of the day, when the UV levels are most intense. The Cancer Council recommends a combination of the following sun protection measures when the UV level is 3 or above:

1. Slip on some sun-protective clothing that covers as much skin as possible.
2. Slop on broad spectrum, water resistant SPF30 (or higher) sunscreen. Put it on 20 minutes before you go outdoors and every two hours afterwards. Sunscreen should never be used to extend the time you spend in the sun.
3. Slap on a hat – broad brim or legionnaire style to protect your face, head, neck and ears.
4. Seek shade.
5. Slide on some sunglasses – make sure they meet Australian Standards.

Most skin cancers can be treated successfully if detected early. Therefore, it is important to know your skin and check it regularly to catch any suspicious lumps or spots as early as possible.

Visit Be SunSmart for more information

Useful resources

UV Level app - SunSmart Global UV app
Qld Health Healthflix presents - Sunshine. You do the 5. You Survive.
Cancer Council's skin cancer identification poster
AltiusLife* article - The Silent Killer | Understanding Melanoma
Bupa Tip Sheet - Keeping safe in the sun

*First time AltiusLife users: registration code uqwellness