Your mental health and wellbeing Why looking after your wellbeing matters When we think about staying healthy and preventing conditions like type 2 diabetes, most of us think about eating well and being physically active. While these are essential, your overall wellbeing is much broader. Taking care of your mind and body in other ways such as managing stress, getting quality sleep, limiting alcohol, and avoiding smoking or vaping can make a big difference to your long-term health. Long-term stress and low mood can affect your sleep, motivation, energy levels, and increase your risk of developing type 2 diabetes. Studies have shown a strong connection between people with prediabetes and depression, and the development type 2 diabetes. This may be because when you feel down or anxious it makes it harder to eat well and stay active, creating a cycle that worsens both your physical and emotional wellbeing. All about stress What you can do to look after your mental health Sleep and recharge Stub out smoking and vaping Alcohol and your health Bringing it all together Get support All about stress Stress can trigger physical symptoms such as increased heart rate, sweating, fatigue, and stomach aches. When stress becomes chronic, it raises levels of hormones like adrenaline and cortisol, which may lead to insulin resistance and increase the risk of prediabetes. In stressful moments, your brain signals the adrenal glands to release stress hormones. These prepare your body for a fight or flight response, helpful in short bursts, but harmful when prolonged. While short-term stress can boost performance, long-term stress disrupts glucose balance and raises the risk of diabetes and other health issues. Managing stress is key to protecting your health. When stress is temporary, your body returns to balance. But if it lingers, it can strain your immune system and metabolism. Healthy ways to manage stress Stay active – movement is a natural stress reliever. Prioritise sleep – good sleep reduces the impact of stress. Take breaks – even short pauses for deep breathing can reset your stress levels. Seek support – talking with a professional can help you manage ongoing stress. What you can do to look after your mental health Talk to yourself like you would to someone you love.”~ Brené Brown Stay socially connected by spending time with friends, family, or join a community group. Practice relaxation or mindfulness. Deep breathing, yoga, and meditation can lower stress and improve mood. Talk to someone – whether it’s a trusted friend or a health professional, reaching out for support is an important step. Online services and telephone lines Beyond Blue – Mental health support and information. 1300 22 4636 Lifeline – 24 hour crisis support for Australians experiencing emotional distress. 13 11 14 Butterfly Foundation – Support for eating disorders and body image concerns. 1800 33 4673 Sleep and recharge Sleep is vital for both mind and body. Adults need seven to nine hours of good-quality sleep each night. Sleep is when your body repairs itself, balances hormones, and resets energy for the day ahead. A good night’s sleep improves concentration, memory, and mood. It also balances your appetite hormones and helps regulate blood glucose. A lack of sleep may increase insulin resistance, raising your risk of type 2 diabetes. If you have feeling tired during the day, wake up several times at night, snore excessively or gasp in your sleep you may have sleep apnoea or another sleep disorder. Talk to your GP for support as treatments are available that can greatly improve sleep quality and overall health. Stub out smoking and vaping Smoking is one of the biggest preventable causes of disease and death in Australia. It damages nearly every organ in the body and is linked to cancer, heart disease, stroke, and diabetes. Vaping is often marketed as a safer alternative, but research shows it can harm lung health and may increase the risk of taking up smoking later. Many vaping products also contain nicotine, which is highly addictive. If you need help quitting, get in touch with Quitline for free, confidential help. Call 13 78 48. Alcohol and your health Alcohol is linked to weight gain, liver disease, heart disease, certain cancers, and type 2 diabetes. It can also disrupt sleep and affect mood. If you choose to drink alcohol, it’s important to stick to the recommended limits to support your overall health and help reduce your risk of type 2 diabetes. The current Australian guidelines recommend: No more than 10 standard drinks per week No more than 4 standard drinks in one day Avoid alcohol altogether if you are: Pregnant or breastfeeding and / or under 18 years old If you’re managing your weight, cutting back on alcohol can make a big difference, alcohol is high in kilojoules and can make weight loss more difficult. Bringing it all together Looking after your wellbeing is about more than one or two habits, it’s about the big picture. Eating well and moving your body are vital, but so is managing stress, getting good sleep, and making healthy choices around smoking and alcohol. Each of these areas supports the others, creating a stronger foundation for long-term health and reducing your risk of chronic conditions like type 2 diabetes. By paying attention to your overall wellbeing, you’re not just preventing health issues, you are also building a healthier, happier future. Get support Keeping active There are so many benefits to moving your body every day. Learn more Healthy weight Maintaining a healthy weight is important for your overall health and lowering your risk of type 2 diabetes. Learn more Prevention programs Find a Diabetes Australia healthy living program for you. Learn more
Healthy weight Maintaining a healthy weight is important for your overall health and lowering your risk of type 2 diabetes. Learn more
