@Shaz51 @Faith-and-Hope @Glisten @swift1 @creative_writer @Captain24 @Oaktree @Glisten @MDT , @Ainjoule , @Snowie Glisten

Thank you for your uplifting support. I'm looking forward to sharing with you and lottsa folks the first version of the online Tutti Frutti Book of Wellbeing. I also intend to have some hard copy books printed, perhaps in A5 format, with a colourful cover. That will be quite something, to actually hold such a book in my hands.

These things are not so far away, given what follows is the consolidated version of physical wellbeing, and 30 suggestions, and an appendix on Caregiving and health. There are seven wellbeing types to go, which seems doable.

Physical wellbeing

Physical wellbeing involves maintaining your body in optimal condition through a balanced diet, regular exercise, and healthy habits. It encompasses more than just physical fitness, also including adequate sleep and self-care practices. By proactively managing these aspects, you can preserve your body, age gracefully, and enjoy a high quality of life.

In the following list of 30 suggestions for improving or maintaining environmental wellbeing, the letter in parentheses flags which other kinds of wellbeing are reinforced, as follows:

B = Behavioural; Em = Emotional; Env = Environmental; Fi = Financial; In = Intellectual; Oc = Occupational; So = Social; Sp = Spiritual

Physical activity

1. Walk regularly and engage in outdoor activities: “Walking is probably the most basic thing to do. It helps with staying flexible, keeping a stable weight, and improving bone strength and balance. Walking outside in the fresh air also provides opportunities for social interaction.” (Env, So, Sp)
2. Stretch often: “Stretching helps maintain flexibility and prevent stiffness.”
3. Incorporate playful exercises: “Swings, tumbling, rolling, trampolining, and hanging upside down are good for the core and brain.” (Em)
4. Use exercise shortcuts: “Take the stairs instead of the elevator and park further away from stores.”
5. Join a fitness class: “Attending a yoga, Pilates, or dance class keeps me motivated and helps me meet new people with similar interests. (Be, So)
6. Engage in regular exercise and gym activities: "I started going to the gym 10 years ago to improve my own mental health. I've made it a regular part of my lifestyle." (Sp)

Nutrition

1. Eat a balanced diet: “Keep takeaways to once a week to stay healthy and reduce costs.” (Fi)
2. Set small dietary goals: “Improve your diet by setting small goals for changes each day, week, or month.”
3. Stay hydrated: “Following my thirst, and drinking water throughout the day helps me stay energized and keeps my body functioning well.”

Sleep

1. Create a bedtime routine: “Having a consistent bedtime routine, such as reading or taking a warm bath before bed, helps signal to my body that it’s time to sleep.”
2. Keep a regular sleep schedule: “Going to bed and waking up at the same time every day, even on weekends, has improved my sleep quality.”
3. Limit screen time before bed: “Avoiding screens for at least an hour before bedtime has helped me fall asleep faster.”
4. Make the bedroom conducive to sleep: “Keeping my bedroom dark, quiet, and cool has made a big difference in my ability to sleep well.”
5. Use a notebook for late-night thoughts: “I have a notebook, pencil, and torch on my bedside table. If something is occupying my mind to the point that it stops me from sleeping, I reach for the torch, pencil, and notebook and write down whatever it is that’s occupying my mind. My subconscious then seems assured that since whatever it was that was occupying my mind will not be forgotten, I can finally drift off into sleep. In the morning, I can then address whatever the burning issue was.”
6. Lie still and clear your mind: “Lie still in the same position and keep every thought out of your mind. This technique helps me relax and makes it easier to fall asleep. If worries pop up, I tell myself I’ll deal with them in the morning. Keep practicing this approach each night to develop and maintain healthy sleep habits.”
7. Value sleep as an essential part of wellbeing: "I get plenty of sleep (it's my favourite pastime)."

Substance use

1. Cut down or quit using tobacco, alcohol, or other drugs: “Reach out to family or friends during tough times instead of using substances.” (Fi)
2. Be mindful of triggers: “Identify and avoid triggers that make you want to use substances, and have a plan to handle them.”

Preventive health

1. Visit healthcare providers regularly: “Routine care and monitoring by your doctor, dentist, or other health care providers.”
2. Monitor health indicators: “Check blood pressure, waist circumference, and blood sugar to prevent chronic conditions like diabetes.”
3. Use preventive health resources: “Visit local public health centres and use online resources to find the closest location for care.”
4. Find an understanding GP and counsellor: “Finding an understanding GP and counsellor was very helpful.” (Sp)

Social engagement

1. Socialise through physical activity: “Walking and interacting with neighbours and pets can help you stay socially connected.” (So)
2. Participate in fitness communities: “Join local gyms, YMCAs, fitness clubs, or community sports like tennis.” (So)

Medication safety

1. Manage medications responsibly: “Store medications properly, review expiration dates, and carry a list of medications in case of emergency.” (Env)

Holistic health

1. Explore holistic health options: “Consider seeing a holistic health provider or attending community health fairs.”
2. Practice mindfulness and meditation: “Taking time each day to meditate helps me manage stress and stay focused.” (Sp)

Self-care and lifestyle adjustments

1. Engage in regular self-care actions: “Give yourself regular and consistent self-care actions - a walk, a little gardening, reading, a power-nap. Even wearing something you feel good in and taking time to apply body moisturiser with attention to yourself.” (Sp)
2. Take pride in small health achievements: "Finding something enjoyable and achievable to help physical health is key. Small actions like saying no to an extra biscuit or attending a health checkup are achievements to be proud of." (Em, Sp)

Appendix: Caregiving and physical health

Caring for someone can significantly impact the caregiver's health, leading to increased healthcare needs and lower levels of self-care and preventive health behaviors. Research has shown that caregivers often experience worse physical health, including:

• A higher rate of chronic medical conditions such as diabetes, arthritis, and heart disease. Women who care for their spouses are particularly at greater risk for cardiovascular disease.
• Increased rates of physical illnesses such as reflux and headaches, and high levels of obesity and pain.
• A lowered immune response, resulting in slower wound healing.
• Physical strain from assisting with activities like lifting and bed transfers.

Additionally, caregivers tend to have lower levels of self-care and:

• Are less likely to engage in preventive health behaviors.
• Are more likely to smoke and consume more saturated fat.
• May not fill their own prescriptions due to cost.
• Report worse eating and exercise habits compared to before caregiving.
• Have difficulty getting to the doctor for their own health needs.

These findings highlight the importance of prioritizing the health of caregivers. Researchers emphasize the need for:

• An assessment of family caregiver needs, leading to a care plan with support services.
• Caregiver education and support programs.
• Respite care to reduce caregiver burden.
• Financial support to alleviate the economic stress of caregiving.
• Primary care interventions that address caregiver needs.

Prevention is better than cure, and to address this, there are several dedicated health checks and screening services available. This list is by no means exhaustive but includes:

• Assessment/screening for people aged 40 to 49 years with a high risk of developing type 2 diabetes as determined by the Australian Type 2 Diabetes Risk Assessment Tool.
• Health checks for individuals between the ages of 45 and 49 who are at risk of developing a chronic disease.
• Comprehensive health assessments for people aged 75 years and older.
• Heart health checks for individuals aged 45 years and older.
• Women's health screenings, including breast screening and Pap smears.
• Bowel cancer screening for patients aged 50 to 74.

Some practices offer skin checks and vaccination clinics.