Health Assessment Survey;
respond to the following questions:
Ask a friend/colleague to complete the survey below either electronically or print it up and write on it in pen. Remember to keep a note of the responses. Please refer to the comments at the end of each question as this will assist you to decide upon a health issue that can be approached with a SMART goal, to address in the report. Use the responses and guiding information after each question to select a health issue to approach in Assignment 2.
Elevated Blood Sugars
Have you ever been found to have high blood glucose (sugar) (for example, in a health examination, during an illness, during pregnancy)?
. Yes No
If you responded with ‘Yes’, you may be at an elevated risk of CVD, diabetes and a range of other chronic diseases. Discuss measures to reduce your Blood pressure with your GP, for example physical activity and dietary interventions can be explored.
Do you currently smoke cigarettes or any other tobacco products on a daily basis?
If you responded with yes, this increases your risk of a range of cancers. It is recommended that you seek support to reduce the number of cigarettes that you smoke or seek to quit completely.
Do you do muscle strengthening activities on at least 2 days each week.
On average, would you say you do at least 2.5 hours of physical activity per week (for example, 30 minutes a day on 5 or more days a week)?
Physical inactivity is linked to poor health, including many chronic conditions and injuries, excess body weight and low bone-mineral density. Of the modifiable health risk factors, physical inactivity is the second largest contributor—after tobacco smoking—to the burden of disease and injury in Australia. Physical activity has been shown to have a protective benefit for Chronic diseases such as Diabetes, Cardiovascular Disease and Stroke.
If you respond with a ‘No’ to any of the listed questions below, this may be highlighted as an area of nutrition that you can seek to develop to improve your overall health and therefore approach in your SMART goal:
Eat vegetables or fruit most days of the week? Yes No
Eat atleast 5 serves of vegetables every day? (F or example a serve is ½ cup cooked vegetables).
or 1 cup of salad. Yes No
Have at least 2 serves of reduced fat milk, yoghurt, cheese or alternatives every day (for example, 1 slice of reduced fat cheese, a small tub of yoghurt etc
Eat mostly wholegrain cereals (such as high fibre breakfast cereal and wholemeal bread).
Eat at least a small serve of lean meat or chicken (fat and/or skin cut off) or fish, or eggs or some nuts or legumes (for example, lentils every day.
Drink plenty of water every day and limit drinks with added sugars, such as soft drinks, cordial, energy drinks and sports drinks.
Limit takeaway foods such as pizzas, commercial burgers, hot chips or other deep fried foods to once a week or less.
Limit store-bought cakes, muffins, pastries, pies and biscuits to once a week or less.
Limit salty foods like processed meats (for example, salami and bacon), crisps and salty snacks to once a week or less, and avoid adding salt during cooking or at the table.
How Much Caffeine Do You Consume Each Day?
Virtually None. I don’t drink coffee, tea or cola, and hardly ever eat chocolate.
Only A Little. I have about a cup of coffee, tea or cola per day, or a moderate amount of chocolate.
Some. I have 2-3 cups of coffee, tea or cola each day, or quite a bit of chocolate.
A Lot. I have 4 or more cups of coffee, tea or cola. If I stopped drinking it, I would probably suffer withdrawal symptoms like headaches or intense cravings
There is currently no recognised health-based guidance value, such as an Acceptable Daily Intake, for caffeine. However, a FSANZ Expert Working Group analysed the available literature in 2000 and concluded that there was evidence of increased anxiety levels in people at about 3 mg of caffeine per kilogram of bodyweight per day which equates to approximately three cups of instant coffee for adults( Food Standards Australia 2013).
How Much Sleep Do You Get Per Night, Or Combined With Naps?
8 or more hours
Around 7 hours
Around 6 hours
Less than 6 hours
It is recommended that adults get atleast 7 to 9 hours of quality sleep per night. If you are getting significantly less than 7 hours per night, consider changes to your lifestyle to accommodate more rest and sleep time (Sleep Health Foundation 2011).
Do You Have Anyone To Talk To About The Things In Your Life That Upset Or Stress You?
a. Yes, I have a very supportive network of people I can count on for emotional support and assistance if I need it.
b. Yes, I have one or two people in my life who really listen when I need to talk about something that’s bothering me.
c. No, not really. I have some superficial friendships, which cheer me up when I’m down and provide companionship, but we don’t talk about deeper feelings.
d. No, I really have no one to talk to about my feelings at all
If you selected responses c or d, it is important that you seek strategies and support to reduce stress in your life. Seek out professional support or speak to friends and family when you feel stressed or need to talk.
On a given day how many standard drinks do you consume?
1 or less
2 or less
No more than 4
6 or more
To reduce the risk of alcohol related injury arising from a single occasion, healthy men and women should drink no more than 4 standard drinks on any single occasion. For healthy men and women, drinking no more than two standard drinks on any day reduces the lifetime risk of harm from alcohol related disease or injury(NHMRC 2015).
BMI- Healthy Weight
Calculate your BMI (Body mass index) by clicking on the link below: http://livelighter.com.au/tools-and-resources/calculate-your-risk
Record your result and compare it to the following:
Underweight = <18.5 Normal weight = 18.5–24.9 Overweight = 25–29.9 Obesity = BMI of 30 or greater Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions. If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. For people who are considered obese (BMI greater than or equal to 30) or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors, it is recommended that you lose weight. Even a small weight loss (between 5 and 10 percent of your current weight) will help lower your risk of developing diseases associated with obesity. People who are overweight, do not have a high waist measurement, and have fewer than two risk factors may need to prevent further weight gain rather than lose weight.
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