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Is your lifestyle damaging your health?

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Hi, I’m Mick Adams, public health expert and chair of the National Aboriginal Community Controlled Health Organisation (NACCHO), the peak body for Aboriginal medical services.

I’ve been working in Aboriginal and Torres Strait Islander health for over a decade and I’ve seen that some of our biggest health problems are caused by lifestyle factors, including poor eating habits and lack of exercise.

This means that if we all make the commitment to start living healthier lives, we can make a real difference to the health and well-being of our community – now and in the future.

• What’s lifestyle got to do with it?
• Poor eating habits
• Overweight and obesity
• Physical activity
• How much physical activity do I need?
• Type 2 Diabetes
• How much fruit and vegetables do I need?
• Mick's Tips

What’s lifestyle got to do with it?

An unhealthy lifestyle leads to an unhealthy body, and there’s a lot more to unhealthy lifestyle habits than just cigarette smoking and drinking too much grog.

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Poor eating habits

Poor eating habits, with lots of fatty foods, salt and sugar and not many fruit and vegetables, can do a lot of damage to your health.

Your body needs vitamins, minerals and other nutrients to stay healthy and strong and fight illnesses and disease. Eating unhealthy food can increase your risk of developing diseases like heart disease, stroke, type 2 diabetes and some forms of cancer. Poor eating habits can also cause high blood pressure, high blood cholesterol and weight gain.

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Overweight and obesity

Poor eating habits can also lead to you becoming overweight or obese. Being overweight or obese can increase your risk of developing diseases such as heart and kidney disease, type 2 diabetes and some forms of cancer. It can also make it harder for you to get enough physical activity, as you get out of breath more easily, and find moving more difficult.

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Physical activity

The food you eat provides your body with energy. If you don’t burn up enough of this energy, your body will store it as fat.

Not being physically active enough can increase your risk of a whole bunch of health problems including heart disease, some forms of cancer as well as bone and back problems.

Being physically inactive also makes you feel tired and lethargic.

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How much physical activity do I need?

You should try to put together at least 30 minutes of moderate physical activity on most, or all days of the week.

Try to be active whenever you can and also try to get some regular vigorous physical activity. This means something that gets your heart rate up and gets you puffed. This will help you to get healthy and strong.
If you’re pregnant, have been previously inactive, or suffer from any medical conditions you should check with your doctor or health worker before doing vigorous physical activity.

Remember to start slowly and don’t push yourself too hard. Gradually build up your intensity and duration as your fitness increases.

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Type 2 Diabetes

Aboriginal and Torres Strait Islander people have among the highest rate of type 2 diabetes in the world. It is estimated that Aboriginal and Torres Strait Islander Australians have three times the rate of diabetes compared to non-Indigenous Australians.

Not only is diabetes more common in Aboriginal and Torres Strait Islander people it also begins at an earlier age. Even more tragically, the Aboriginal and Torres Strait Islander death rate from diabetes in nine times that of non-Indigenous people. Diabetes can run in the family but in many cases, if you eat well and are physically active, you can stop yourself getting it.

Type 2 diabetes can lead to blindness, amputations, chronic kidney failure and an early death. It is a serious illness that requires treatment, but the best thing you can do for yourself and your family is to take steps now to reduce the risk of getting type 2 diabetes in the first place – eat healthy food that is low in fat, salt and sugar and high in fibre, get plenty of physical activity and maintain a healthy weight. Speak to your doctor or health worker about what else you can do to keep yourself and your family safe from diabetes.

Go to the Diabetes page for more information

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How much fruit and vegetables do I need?

You and your family need at least two serves of fruit and five serves of vegetables every day. You’ll not only look and feel healthier, you’ll also be protected against a number of diseases and it will be easier to maintain a healthy weight.

What is a serve?

One serve of vegies is:

• ½ cup of cooked vegies
• 1 medium potato
• 1 cup of salad vegies
• ½ cup of cooked dried beans, peas or lentils.

One serve of fruit is:

• 1 medium sized piece of fruit, such as an apple or orange
• 2 smaller pieces of fruit such as apricots
• 1 cup of canned or chopped fruit
• 1½ tablespoons of dried fruit, such as sultanas.

You should also try to eat cereals and grains, such as wholemeal pastas and breads, as well as some lean meats and some dairy foods. Cut right back on sugary, salty and fatty foods.



The Aboriginal and Torres Strait Islander Guide to Healthy Eating (PDF 1890 KB) was adapted with permission from the Australian Guide to Healthy Eating (1998, Commonwealth Department of Health and Aged Care) and is a food selection guide that provides information about the kinds of foods to choose in your diet each day.

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Mick's Tips

Tip 1

It’s important to have regular health checks with your doctor or health worker. A check-up could pick up a health problem in its early stages, meaning it will be easier to treat.

Tip 2

I get annoyed when I see kids sitting down inside all day, playing computer games. Encourage your kids to go outside and play! Get them involved in sports, traditional games, dance, or martial arts. Anything they enjoy that keeps them active!

Tip 3

Your doctor or Aboriginal health worker can help you to make healthy choices and change your life for the better. Why not drop into your local Aboriginal Medical Service for a yarn today? Your doctor or health worker will know which check-ups you can access under Medicare.

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If you are having difficulty downloading the PDF document(s) please email info@measureup.gov.au and we will arrange for an alternative format or a copy to be sent to you.