Health and Wellbeing
Health information and support in the City of Melville
- Keeping mentally healthy is just as important as staying physically healthy and it’s as easy as A-B-C: Act-Belong-Commit.
- The City of Melville is a partner in the Mentally Healthy WA Act-Belong-Commit campaign!
- Act-Belong-Commit is a community based health promotion campaign that encourages people to take action to improve their mental health and wellbeing.
- In Australia, one in five people will experience mental illness each year (ABS 2007) A survey of 2,200 West Australians in 2005 indicated that one in four people had visited a doctor, counsellor or psychologist because of a mental health problem and three in four people have known someone with a mental health problem.
- Act-Belong-Commit encourages community members to be more mentally, physically and socially active, to join local clubs and organisations and help others.
- The City supports positive mental health promotion in the community by:
- providing opportunities for people to be mentally and socially active (ACT)
- encouraging people to join and actively participate in the organisations activities and those of partner organisations (BELONG)
- encouraging people to volunteer and get more broadly involved in community events and environments (COMMIT)
Healthy eating doesn’t mean we have to stop enjoying the foods we enjoy and live on fat free meat, vegetables and fruit. More importantly, it is about feeling great, keeping as healthy as possible and learning some basic nutrition facts that you can easily build into your lifestyle.
Healthy eating does require some thought and planning, but once you get the basics it’s easy to rethink eating in a way which works for you.
Following these six tips will help start you off!
- Watch your portion size
- Watch the fats you eat
- Go for 2 fruit and 5 veg
- Cut back on Sugar
- Choose healthy snacks
- Cut back on salt
Healthy eating begins with learning how to eat smart - it’s not just what you eat, but how you eat. Good food choices can reduce your risk of illnesses such as heart disease, cancer and diabetes as well as provide protection against depression. Also, learning the habits of healthy eating can improve your health by boosting your energy, sharpening your memory and stabilizing your mood. Expand your range of healthy food choices and learn how to plan ahead to create healthy meals you enjoy.
Have a look at the websites below for great tips and advice on healthy eating:
Get on Track - take part in Diabetes WA's free online team-based challenge designed to help you increase your daily physical activity and fruit and vegetable intake https://getontrackchallenge.com.au
Shape up Australia http://www.shapeup.gov.au
My Healthy Balance is a free, online healthy lifestyle program https://myhealthybalance.com.au/about/my-healthy-balance
Being mentally healthy means a sense of wellbeing, confidence and self-esteem, enabling us to fully enjoy and appreciate other people, day to day life and our environment.
When we are mentally healthy, we can:
- form positive relationships
- use our abilities to reach our potential
- deal with life's challenges.
How can I improve my mental health?
A few tips for positive mental health are:
- talk about or express your feelings
- exercise regularly
- ;eat healthy meals
- get enough sleep
- spend time with friends and loved ones
- develop new skills
- relax and enjoy your hobbies
- set realistic goals
- talk to your GP or a health professional.
What is mental illness?
One in five Australians will suffer from a mental illness at some point in their lives. A mental illness is a health problem that significantly affects how a person:
- interacts with other people.
It is diagnosed according to standardised criteria.
A mental health problem also affects how a person thinks, feels, and behaves, but to a lesser extent than a mental illness.
Mental illnesses are of different types and degrees of severity. Some of the major types are:
- bipolar mood disorder
- personality disorders
- eating disorders
Finding the right help
There is a range of support available in Western Australia, including from medical doctors, mental health nurses and allied health professionals.
For information about the different support available go to:
Emergency services and help lines
- Call 000 in an emergency if you feel someone is at risk of harm
- OR for mental health emergency assessment, support and referral
- Mental Health Emergency Response Line
- Metro callers 1300 555 788
- Peel 1800 676 822
- Rural and remote areas 1800 552 002
- OR go to your nearest public hospital Emergency Department.
- See your GP or your nearest GP after-hours clinic.
If you need someone to talk to:
- Lifeline 13 11 14
- Men's Line Australia 1300 78 99 78
- Kids Help Line 1800 55 18 00 for young people up to 24 years old
- The Samaritans Careline 9381 5555, Freecall 1800 198 313, Youthline 9388 2500
- Albany callers 9842 2776
For additional information about mental health, visit the following websites:
beyondblue - independent, not-for-profit organisation working to increase awareness of depression anxiety and related disorders throughout Australia.
SANE Australia - a national charity working for a better life for people affected by mental illness
Act Belong-Commit Community based health promotion campaign which encourages people to take action to improve their mental health and wellbeing.
Being mentally healthy relates to your emotional and social wellbeing. When our mental health is good, it is much easier to cope with the stresses in life such as exams, relationship difficulties, pressure from parents, work etc.
There are times in our lives when we arent able to cope as well and mental health problems may occur. If this does happens, there is plenty of help available to support you.
A good starting point is the headspace website which provides lots of on-line information as well as people you can talk to.
For more information have a look at:
Talking helps - If you would like to talk to someone Kidshelpline is a free, private and confidential, telephone and online counselling service specifically for young people aged between 5 and 25.
Kids Helpline tel - 1800 55 1800
What Can you Do?
There are lots of things you can do to look after your mental health and these are even more important to do when you are feeling down.
These things really do make a positive difference to the way you feel and deal with the challenges of day-to-day life.
Try to make this part of your routine:
- Eating well and exercise regularly
- Getting enough sleep and set aside some time each day to relax.
- Put time into activities and relationships that make you feel good.
- Set yourself some short term and long-term goals to look forward to.
- Try to deal with problems instead of letting them build up.
- Be aware of the possible effects of alcohol and drugs on your state of mind and relationships.
A few more words about sleep
Teenagers need between nine and ten hours of sleep every night. Not getting enough sleep on a regular basis is called chronic sleep deprivation and can affect a teenager’s academic and sporting performance. Most importantly, it can increase the risk of emotional problems such as depression. Even 30 minutes of extra sleep each night makes a difference.
Being physically active has lots of benefits. Exercising regularly helps reduce the risk of several chronic diseases as well as improving your mental health and wellbeing.
What sort of exercise?
The exercise doesn't have to be vigorous, moderate exercise such as a brisk walk is just as good. The ideal is to make it a regular part of your lifestyle - 30 minutes a day is recommended which can also be accumulated in 10 minute sessions if that is easier to fit into your lifestyle. There are lots of opportunities for keeping active in the City of Melville with recreation centres, sporting clubs and parks catering for a variety of needs. Information about these services and facilities can be found at the following links:
Please Sporting Clubs Page.
Physical activity is ranked second only to tobacco control in being the most important factor in health promotion and disease prevention in Australia!
Getting children active outdoors
Physical activity and nutrition are two of the most important factors for developing and maintaining good health in children.
The 2008 Child and Adolescent Physical Activity and Nutrition Survey found that less than half of the school students interviewed reported undertaking the recommended minimum 60 minutes of physical activity every day.
The majority of school students interviewed reported participating in more than the recommended two hours of screen-based recreation on at least one day in the previous week.
Sometimes it can be challenging to get children moving so creativity is often the key to getting them active, particularly if they do not enjoy or participate in sporting activities.
There is some great information and ideas for getting children involved in outdoor activities at www.natureplaywa.org.au.
Enjoying the City's Parks and Gardens
Enjoy recreating outdoors in one of our local parks or gardens. The City of Melville boasts several beautiful parks and gardens suitable for weddings, picnics and other large or small outdoor functions. Take a break from the pace of urban living and enjoy the peace and tranquillity in one of the City of Melville's enchanting parks and gardens.
Visit our Parks and Reserve page.