Living a healthy life is not achieved through one single thing; it’s a mosaic of habits and choices that combine to optimize mental and physical health. But where to begin and, against the torrent of information, what to believe? As the new year begins, with optimal health front of mind, we asked three Queensland experts who dedicate their lives to understanding what benefits our minds and bodies to share their personal approaches to healthy living.
Exercise: A Key to Cardiovascular and Mental Health
Dr. Melissa Reichelt, a senior lecturer and director of the University of Queensland Centre for Cardiovascular Health and Research, emphasizes the importance of exercise. “For a long time after I left behind the compulsory exercise in high school, I didn’t make time to work out, but there is so much evidence that the cardiovascular system really needs it to stay healthy,” she explains.
Dr. Reichelt highlights that cardio exercise is essential for maintaining the elasticity of arteries and the heart, reducing pressure on the cardiovascular system, and preventing disease. Additionally, it helps eliminate visceral fat, which is particularly harmful to cardiovascular health. Beyond the physical benefits, she finds exercise crucial for stress reduction and mood improvement.
“I mix up the exercise a lot to keep it from getting boring. I ride my e-bike to work and play tennis. The gamification of exercise really helps me.” — Dr. Melissa Reichelt
Incorporating resistance training, such as weight lifting, is also a part of her routine, as research shows it builds muscles, reduces the risk of falls, strengthens bones, and improves metabolism. Dr. Reichelt’s enthusiasm for exercise is further fueled by her role as an educator, which constantly reminds her of its importance.
The Power of Small, Consistent Choices
Professor Grant Ramm, interim director and chief scientist at QIMR Berghofer, believes in the power of small, consistent habits. “The concept of ‘healthy living’ can sound a bit boring, but the good news is, we can each build small, consistent habits that quietly protect our health over time,” he says.
At QIMR Berghofer, researchers study a range of health issues, from cancer to Alzheimer’s disease, and the findings suggest that everyday choices have a significant impact. For brain health, regular physical activity, quality sleep, social connections, and mental exercises like puzzles contribute to neural resilience.
“My approach to healthy living doesn’t require perfection, just small choices made consistently. The science reminds us that while we can’t control everything, we can influence far more than we think.” — Professor Grant Ramm
In terms of cancer prevention, lifestyle choices such as a diet rich in whole foods, maintaining a healthy weight, and limiting alcohol intake are critical. Sun protection is also emphasized, given Australia’s high UV exposure. Professor Ramm stresses that the liver is forgiving, and improving diet and increasing physical activity can help it repair and function well.
Listening to Your Body and Regular Health Check-Ups
Dr. Nick Yim, a general practitioner and president of the Australian Medical Association Queensland, advocates for regular health check-ups and being attuned to one’s body. “The beginning of a new year often brings a sense of optimism and the motivation to make positive changes,” he notes.
Dr. Yim underscores the importance of routine healthcare appointments for early detection and tailored advice. He also prioritizes dental and optometry visits as part of a comprehensive health strategy. Listening to the body’s signals, such as dietary responses or unusual fatigue, can preempt more serious issues.
“Focus on listening to your body, seeking regular check-ups, and finding routines that bring you joy and balance.” — Dr. Nick Yim
For Dr. Yim, a healthy diet should be both enjoyable and varied, with an emphasis on unprocessed foods. He finds spending time outdoors essential for mental wellbeing, enjoying activities like walking on grass or fishing to recharge.
Each expert highlights the significance of personalized approaches to health, underscoring that small, consistent choices can have profound impacts on overall wellbeing. As the new year unfolds, these insights provide a roadmap for those seeking to enhance their health through everyday actions.
