by Grace | Jan 31, 2022 | Health Assessments, Workplace Education
This month, why not give up alcohol, sugar or another vice of your choice to support disadvantaged youth in Australia?
When you ‘pause for a cause’ this month, not only will you raise funds for those in need, but you will experience multiple benefits of eliminating alcohol or sugar for the month, including:
- Workplace morale;
- Feel healthier;
- Improved sleep;
- Saved money;
- Increased energy;
- Improved concentration;
To register and donate, follow the link – https://febfast.org.au/
by Grace | Dec 21, 2021 | Health Assessments, Workplace Education
Foods from the dairy food group are lacking in the diet of most Australians, and it’s estimated 8 out of 10 Australian adults are missing out on the minimum recommended serves of milk, cheese, yoghurt and/or alternatives (Dairy Australia, 2021).
According to Nutrition Australia (2021), dairy foods are known for their role in bone health, but research over the past decade has demonstrated that consumption of dairy can protect us against heart disease and stroke, can reduce the risk of high blood pressure and some cancers, and may reduce our risk of Type 2 diabetes.
The Australian Dietary Guidelines recommends at least 2.5 serves of dairy or alternatives a day for adults. A serve from of the dairy food group may include:
- A cup (250ml) milk;
- 3/4 of a cup (200ml) of yoghurt;
- Two slices (40g) of cheese;
- ½ a cup of ricotta cheese;
- Alternative: 1 cup of soy, rice or other cereal drink with at least 100mg of added calcium per 100ml;
- Alternative: 100g almonds with skin;
- Alternative: 60g sardines, canned in water;
- Alternative: 100g firm tofu (check the label as calcium levels vary);
Tips to increase your dairy intake:
- Grab a latte on the way to work;
- Have a bowl of fruit and yoghurt for breakfast or after a workout;
- Include cheese in a salad sandwich;
- Instead of sour cream, dollop natural yoghurt on a jacket potato;
- Incorporate milk and yoghurt into a delicious smoothie;
- Grate or shave parmesan or mozzarella cheese on pasta dishes;
- Have a warm glass of milk in the evening;
Replacing some or all of our ‘junk foods’ such as fried potatoes, cakes, muffins, soft drinks, alcoholic drinks, meat pies or biscuits with yoghurt or cheese is not only one way to increase your dairy intake, but it’s also a strategy to a healthier diet!
by Grace | Dec 21, 2021 | Workplace Education
We already know that exercise is good for our bodies, but there is SO many benefits for our mind and mental health too!
According to Health Direct (2020), these benefits include:
- Boosted self-esteem;
- Reduced stress;
- Reduced symptoms of depression;
- Reduced symptoms of anxiety;
- Increased alertness;
- Improved memory;
The Australian guidelines recommend adults do at least 30 minutes of moderate to intensive physical activity on most days of the week. You can measure this by using the ‘talk test’ – if you can talk but not sing during your activity you are completing moderate-intense physical activity.
On top of this, practicing mindfulness while doing exercise also reduces your stress and improves your mental health. Mindfulness is a mental state in which you are fully present in the current moment, without judgement (Very Well Fit, 2021). This may include listening to meditation while you are walking, doing yoga or Pilates or listening to music while exercise – anything that keeps your attention on the present, improving mindfulness.
According to helpguide.org (2021), other mental benefits of exercise include:
- Sharper memory and thinking;
- Improved sleep;
- Increased energy;
- Stronger resilience;
by Grace | Dec 21, 2021 | Workplace Education
According to The Adelaide Institute for Sleep Health, approximately 33-45% of Australian adults receive inadequate sleep per night (less than 7 hours). Of these, 76% report frequent daytime impairment or sleep-related symptoms.
Employees who sleep 5 hours or less a night miss on average 1.5 times more days of work and have 2.2 times more productivity loss – WELCOA, 2021.
How does inadequate sleep or poor sleep quality impact the workplace?
According to WELCOA (2021) & The Sleep Foundations (2021):
- Moodiness;
- Poor concentration;
- Decreased ability to complete tasks;
- More sick days due to sleepiness;
- Increased risk of errors within the workplace;
- Decreased productivity;
- Decreased focus and attention;
- Increased likeliness to make errors or omissions;
- Impaired reaction times;
- Irritability;
- Anger;
- Vulnerability to stress;
How can you improve your job performance due to lack of sleep (The Sleep Foundation, 2021)?
- Reassess your priorities: It’s common to sacrifice sleep in order to finish work, watch television or socialise. Consider the ways you justify staying up past your bedtime and ask yourself if these activities are really worth the side affects associated with sleep deprivation;
- Find a balance: If your work schedule is causing you to lose sleep, it may be helpful to discuss this issue with your boss, or HR department;
- Improve your sleep hygiene: This is all about fostering good habits that promote restful sleep;
- Talk to your doctor: If this is an ongoing issue for you, doctors are specialised and can offer personalised tips for managing work-related fatigue.
Tips on getting a good night’s sleep:
According to The Sleep Health Foundation (2020).
- Have a regular sleep pattern: try to go to bed around the same time every night;
- Spend the right amount of time in bed: aim for 7-8 hours of sleep per night;
- Bed is for sleeping, not entertainment: iPhones, iPads or television should be avoided one you get into bed. Your mind needs to be in habit that you are in bed. Try a book instead!
- Wind down and relax before going to bed: Set aside ‘worry time’ during the day and sort out any problems well before bedtime. Try avoid using your phone or computer 1 hour before bed.
- Make your bedroom comfortable: aim for a quiet, dark room with comfortable bedding and good temperature control;
- Avoid alcohol, caffeine and cigarettes in the evening every evening;
- Don’t lie watching the clock: if you are waiting for your alarm to go off, turn it the other directions so you cannot see it;
- You may need professional help: if mood swings, excessive daytime sleepiness, restlessness sin bed, severe snoring or constantly awakening unrefreshed, chat to your doctor.
by Grace | Dec 21, 2021 | Drug & Alcohol Testing, Equipment Hire, Flu & Travel Vaccinations, Health Assessments, Skin Checks, Workplace Education
Ever wondered if it would be worth incorporating a corporate/employee wellbeing program into your workplace benefits?
According to My Short Lister (2021) and Hunter Link (2021), we’ve done the hard work for you and found the statistics and evidence!
How do employees benefit from Wellness Programs?
- 70% of employees enrolled in wellness programs have reported higher job satisfaction than those not enrolled in the company’s program;
- Employees are more likely to recommend a company that supports well-being, as a great place to work;
- 56% of employees have fewer sick days because of wellness programs;
- Employee morale is cited as the most improved (54%) metric from implementing wellness plans;
- 62% of participants in a wellness plan said that is helped them lower healthcare costs;
- Increased productivity;
- Improved engagement;
- Encourages innovation;
How employers benefit from Wellness Programs?
- Increased productivity from their employees;
- Reduced accidents and incidents;
- Reduced absenteeism;
- Increased staff engagement and retention;
- Positions your company for an employer of choice;
- 63% of employers offering wellness programs reported increased financial sustainability and growth;
- For every US dollar spent on wellness programs, the company saves $5.82 in lower employee absenteeism costs;
- About 77% of employees agree that workplace wellness programs can help reduce costs;
- Employees feel their needs are recognised and valued and goodwill and collaboration is more prominent;
What are some ideas to incorporate into your wellness program?
- Yearly health assessments, measuring heart health, diabetes screening and cholesterol screening (offered by WHS Vic);
- Yearly skin checks (offered by WHS Vic);
- Education sessions on healthy eating and physical activity in the workplace (offered by WHS Vic);
- Free flu shots for employees on site (reducing sick days and minimising the time spent away from work, offered by WHS Vic);
- Offer workshops on stress management in the workplace(offered by WHS Vic);
- Bike sharing program;
- Lunchtime walking group;
- Lunchtime meditation;
- Mental health training workshops (offered by WHS Vic);
- Resiliency and positive psychology (offered by WHS Vic);
- Corporate yoga/pilates classes;
- Team fitness challenges – ie. the team who runs the most km’s for the month wins a prize;
- Gym membership subsidies;
- Team games;
- Corporate team cooking classes;
- Healthy cooking demonstrations;
- Nutrition seminars (offered by WHS Vic);
- Men’s and Women’s Health Seminars (offered by WHS Vic);
- Corporate massages;
- Corporate retreats;