Wise in Diet and Drink - Rise in Health and Happiness

In today's society, the changes in social and physical environment have led to fewer opportunities for physical activity and exercise. People are now less active, and many have unhealthy food habits in terms of quantity and quality. This has led to high prevalence of overweight and obesity and of associated diseases such as coronary heart disease, diabetes mellitus, ischaemic strokes, osteoporosis and some types of cancers. In Australia, about 60% of people aged 25 years and over are overweight. 

Leaving home may adversely affect dietary habits and food and alcohol intake. Overseas students not only leave home but also need to adjust to a new environment and it is necessary to avoid a negative change in food and dietary practices. In fact, the students could contribute to reemergence of healthy food by continuing to cook and enjoy their traditional cultural foods during their stay in Australia. These days, you can find in Adelaide almost any ingredient that you need to cook your traditional food. Cooking food is economically wise as well. 

With fast food outlets operating no more than a few minutes drive from wherever one lives in Adelaide and with the perceived difficulty in cooking food, one may feel tempted to rely on fast food. However, it is almost impossible to enjoy the required wide variety of nutritious food if one relies on fast food or take away food. A healthy diet includes plenty of vegetables, legumes and fruit, cereals such as bread, pasta, noodles, lean meat, fish and poultry, reduced fat milk and other dairy products. For vegetarians it is necessary to eat a variety of pulses as a source of protein. It is important to limit the fat and choose low salt foods - particularly important when buying tinned and processed food products. In Australia all processed food is properly labelled with information about energy and nutrients. Therefore, it is wise to read such information before buying the product. It also helps in choosing foods that are suitable considering choices based on religion, tradition, and taste, and in avoiding the products to which one might be allergic. Generally, it is best to cook at home and buy fresh foods rather than buying tinned and processed foods. Eat only moderate amounts of sugar. Some of the fizzy drinks contain more than 10 teaspoons in 350 ml! Drink plenty of water. Eating at regular intervals is healthy. Skipping breakfast adversely affects learning and health.

It is as important to increase the physical activity. Create opportunities for physical activity: ride a bike to the University, park your car a few blocks away and walk, take the stairs, change the TV channels using buttons on the TV rather than using the remote control!

In Australia, alcohol consumption, binge drinking and alcohol-related consequences are higher in young adults. While many young adults (18-25) drink at low risk levels (up to 2 standard drinks per day for women, and up to 4 standard drinks per day for men), this age group has the highest alcohol consumption in Australia, and is at the highest risk of suffering from alcohol-related injuries and deaths. Drinking at high risk levels by university students could lead to decreased academic performance, loss of memory, broken friendships, violence, and unprotected sexual intercourse causing sexually transmitted diseases, HIV infection and unplanned pregnancy. Hence, for those who choose to drink it is important to limit the alcohol intake. To avoid the risks it is essential that one avoid heavy drinking and driving under the influence of alcohol or drugs. In Australia, labels on alcoholic drink containers do state the number of standard drinks in the container. 

Socialising and enjoying togetherness with friends, family members and colleagues is important for health and happiness and for that reason many of us visit bars or other places where alcohol is consumed. However, even in these places you should not feel pressured to drink alcohol if you choose not to drink. People should respect your right not to drink. In fact, more recently a trend towards drinking fruit juices has set in and you will notice long queues at juice bars operating in almost every shopping complex and mall around Adelaide. Enjoy healthy living in Australia. 

Dr. Afzal Mahmood, Lecturer, Public Health 

Sources:
National Alcohol Strategy. Alcohol and Young Adults, Fact Sheet 9. 2003.
Australian Institute of Health and Welfare 2004. A guide to Australian alcohol data. 
Australian Institute of Health and Welfare 2004. The relationship between overweight, obesity and cardiovascular disease: a literature review for the National Health Foundation of Australia 
National Drug Research Institute, Perth & Turning Point Alcohol and Drug Centre, Melbourne. Australian Alcohol Indicators,
1990-2001: Patterns of alcohol use and related harms for Australian states and territories. 2003