Young People

Say No to Vaping

The use of e-cigarettes among young people is becoming a growing concern on the Central Coast and indeed across all of Australia. That’s why we’ve launched our Say No to Vaping campaign. The campaign aims to raise awareness of the health risks young people are exposing themselves to by using electronic cigarettes (e-cigarettes).

E-cigarettes are not only addictive, but also contain or produce harmful chemicals and toxins that can cause some of the same serious health problems as smoking tobacco. The nicotine found in them is highly addictive and can affect brain development in teens, impacting their learning, concentration and mood, causing anxiety and depression. Despite this, data on teenage vaping in Australia in 2017 indicated one in five students aged 16 to 17 had used an e-cigarette, while nearly one in 10 students aged 12 to 15 had used one. Our work with schools and community groups across the Central Coast tells us that this is a growing concern for them.

Say No to Vaping aims to debunk some of the myths around vaping and empower teens to make informed decisions about whether they should vape. We have produced a number of materials you can use, including animations, social media tiles and printable posters, as well as FAQs and mythbusters. You can download the resources below.

Read the launch media release here.

Say no to addiction, say no to anxiety and depression, say no to being exploited, and say no to the serious health risks. Say No to Vaping.

Downloadable resources
Mythbusters
FAQs

Downloadable resources

Infographic social tile | poster

Health risks social tile | poster | animation

Addiction social tile | poster | animation

Anxiety and depression social tile | poster | animation

Smoking social tile | poster | animation

Pollution social tile | poster | animation

Exploitation social tile | poster

Mythbusters

MYTH: Vaping is not bad for your health.

FACT: Despite their appealing flavours, many e-cigarettes contain or produce chemicals and toxins such as formaldehyde and heavy metals that can cause DNA damage, serious lung damage and cancer. They also contain other chemicals not found in tobacco smoke, and it is not yet known what effects these will have on your health in the long-term – so why take the risk?

What’s more, they can cause physical harm too; there are now thousands of cases of people being injured by faulty e-cigarette batteries exploding.

MYTH: You can’t get addicted to vaping like you can to smoking.

FACT: Most e-cigarettes contain nicotine – the same highly-addictive chemical that’s in regular cigarettes. What’s more, because you can buy extra-strength cartridges or increase the e-cigarette’s voltage to get a greater hit, many e-cigarette users get even more nicotine than they would from a tobacco product.

This is not good for you. Nicotine can affect brain development in teens, impacting their learning, concentration and mood, causing anxiety and depression. Putting nicotine into your body also increases your risk of other types of addiction in later life. Emerging evidence suggests non-smokers who vape are three times more likely to take up tobacco smoking than those who do not vape.

MYTH: E-cigarettes contain less nicotine than regular cigarettes.

FACT: Depending on the size and type of e-cigarette, they can contain as much nicotine as up to three entire packs of cigarettes!

MYTH: Using a STIG or Cuvie is not as bad for you as using traditional e-cigarettes.

FACT: Using a STIG or Cuvie to vape is just as bad for you as using any other size or shape e-cigarette.

MYTH: Vaping will help you stop smoking.

FACT: There is not enough evidence to prove e-cigarettes are effective at helping smokers quit. That is why they are not an approved product for helping people to quit. Worse, studies have shown high school students who start using e-cigarettes are much more likely to begin smoking regular cigarettes as well.

If you are trying to quit smoking, nicotine replacement therapy (NRT) is a better choice. If you would like help to quit, call the Quitline on 13 7848, visit the I Can Quit website or talk to your parent or guardian, or a health professional.

MYTH: E-cigarettes are not bad for the environment like regular cigarettes.

FACT: Vapes waste is especially bad for the environment for three reasons.

Many vape devices, pods and cartridges are made of single-use plastic.
They introduce hazardous and toxic chemicals like nicotine into the environment when used and discarded.
They produce electronic waste as they contain lithium-ion batteries and a heating element.

MYTH: All vaping is legal.

FACT: In NSW, it is illegal to sell e-cigarettes or e-cigarette accessories to a person under 18 years of age, while it is illegal to sell e-cigarettes containing nicotine to all ages. It is also illegal to use e-cigarettes in places where smoking is illegal, including:

Within 10 metres of children’s play equipment in outdoor public places
Public swimming pools
Spectator areas at sports grounds or other recreational areas used for organised sporting events
Public transport stops and platforms, including ferry wharves and taxi ranks
Within 4 metres of a pedestrian access point to a public building
Commercial outdoor dining areas

From October 2021, you will need a doctor’s prescription to access liquid nicotine for use in e-cigarettes.

FAQs

What is vaping?

Vaping is inhaling a vapour produced by an electronic cigarette (e-cigarette).

E-cigarettes are battery-powered and may look like traditional cigarettes, cigars or pipes, as well as everyday items like pens, highlighters or USB memory sticks. They have cartridges filled with a liquid that typically contains nicotine, flavourings and chemicals. This liquid is heated by the battery, producing a vapour that the user inhales, hence the term “vaping”.

Is vaping safe?

No. Despite their appealing flavours, many e-cigarettes contain or produce chemicals and toxins such as formaldehyde and heavy metals that can cause DNA damage, serious lung damage and cancer. They also contain other chemicals not found in tobacco smoke, and it is not yet known what effects these will have on your health in the long-term – so why take the risk?

What’s more, they can cause physical harm too; there are now thousands of cases of people being injured by faulty e-cigarette batteries exploding.

What’s in an e-cigarette?

Hazardous substances have been found in e-cigarette liquids and in the vapour produced by e-cigarettes, including formaldehyde, acetaldehyde and acrolein, which are known to cause cancer.

The vapour could also be delivering metal particles like chromium, nickel, lead, tin and aluminium into your lungs, and some of these metals are toxic.

I’ve heard the terms STIG and Cuvie. Is this different from an e-cigarette?

No, a STIG or HQD Cuvie refers to vaping using a particular brand of e-cigarette. Both STIGs and Cuvies are shaped like USB sticks and do not look like a traditional e-cigarette. Unlike traditional e-cigarettes that require a battery or charger, many STIGs and Cuvies can be charged by being plugged into a USB drive or any electronic device.

Can I get addicted to vaping?

Yes. Most e-cigarettes contain nicotine – the same highly-addictive chemical that’s in regular cigarettes. In fact, dependent on the size and type of e-cigarette, they can contain as much nicotine as up to three entire packs of cigarettes!

Can e-cigarettes help you quit smoking?

When e-cigarettes were first available, it was thought they could be used to help smokers cut down and eventually quit smoking regular cigarettes. Since then, evidence has shown they are not more effective, and that is why they are not an approved product for helping people to quit. Even more concerning, studies have shown high school students who start using e-cigarettes are much more likely to begin smoking regular cigarettes as well.

If they’re not safe, why is vaping legal?

The sale of e-cigarettes containing nicotine is illegal in NSW. It is also illegal to use e-cigarettes in places where smoking is illegal, including:

Within 10 metres of children’s play equipment in outdoor public places
Public swimming pools
Spectator areas at sports grounds or other recreational areas used for organised sporting events
Public transport stops and platforms, including ferry wharves and taxi ranks
Within 4 metres of a pedestrian access point to a public building
Commercial outdoor dining areas

Additionally, it is illegal to sell e-cigarettes or e-cigarette accessories to a person under 18 years of age whether the device contains nicotine or not. There is a reason for this: they’re not safe.

Read more about e-cigarettes – the major trends, research and hot topics – on our e-cigarettes page.

Breastfeeding

By Health Promotion

2021–2022 World Breastfeeding Week Art Competition.

Calling all artists!

Once again we are offering the breastfeeding art competition to celebrate World Breastfeeding Week 2021 in 2022 and encourage our Central Coast community to take part.

Artworks are due by 10^th April 2022.

For more information and to enter, click here.

Why breastfeed?

Breastfeeding is important for mother and baby health. Any amount of breast milk offered to your baby is good.

In Australia, it is recommended that infants are exclusively* breastfed until around six months of age when solid foods are introduced, and that breastfeeding is continued until 12 months of age and beyond, for as long as the mother and child desire.¹

*Infant receives only breast milk. No other liquids or solids are given, not even water, with the exception of oral rehydration solution, or drops/syrups of vitamins, minerals or medicines.

Breastmilk is the ideal food for infants. It is safe, clean and contains antibodies which help protect against many common childhood illnesses. Breastmilk provides all the energy and nutrients that infants need for around the first six months of life. From six to 12 months breastmilk continues to provide up to half or more of a child’s nutritional needs and up to one third of a child’s nutritional needs between 12 months and two years.

Breastfed children are less likely to be overweight or obese and less prone to diabetes later in life. Women who breastfeed also have a reduced risk of breast and ovarian cancers.

Need help with breastfeeding?

Breastfeeding is a learned skill, which needs practice. The more you feed your baby, the easier it will get. More information and support is available from the following:

Breastfeeding Education Live – online sessions

Interactive breastfeeding education webinar sessions for expectant parents. Learn and practice how breastfeeding works. Click here for more information

CCLHD breastfeeding support clinics

These breastfeeding support sessions for Central Coast residents are run by child and family health nurses to support, protect and promote breastfeeding. Click here for community health centre locations and times.

Australian Breastfeeding Association (ABA)

Call the Breastfeeding Helpline on 1800 686 268. This helpline is available 24 hours a day, 7 days a week, and staffed by trained, volunteer counsellors.

The ABA website provides a range of resources to support, educate and advocate for a breastfeeding inclusive society. You can hire a breast pump through ABA.

The mum2mum app provides breastfeeding information and support based on your baby or child’s age.

Raising Children Network

An Australian parenting website that provides articles, videos and interactive resources tailored to different ages and stages. Breastfeeding information can be found in the ‘newborn’ and ‘babies’ tabs.

MotherSafe

For women and healthcare providers concerned about exposures during pregnancy and breastfeeding. more information, click here or call 1800 647 848.

Other support for breastfeeding

Five ways family and friends can support a mother to breastfeed

Offer encouragement.
Help with the baby between feeds, and older children in the family, to allow the mother to rest or nap.
Make nutritious meals and snacks to help increase her energy.
Help with cleaning and other jobs around the house to decrease these responsibilities.
Find breastfeeding friendly meeting places.

Dads can sign up to SMS4dads and receive free text messages sent straight to their phone containing tips, information and links to other services to help fathers understand and connect with their baby and support their partner.

Grandparents play an important part in the encouragement and support of breastfeeding. More information for grandparents can be found here.

There are no benefits to starting solid foods before around six months. Starting too early can contribute to a decrease in breast milk production. Starting Family Foods provides current advice on introducing your baby to solid foods.

Support for breastfeeding in public

Look for the ‘We Are Breastfeeding Friendly’ sticker in Central Coast businesses and facilities that are supportive of mothers’ breastfeeding on their premises. There are more than 300 on the Central Coast helping to promote a positive attitude towards breastfeeding in the community.

If you have a business or know of a business that is breastfeeding friendly and would like to participate, contact Nutrition Services, Central Coast Local Health District for free breastfeeding friendly stickers and kit. Call 4320 2251.

References

¹National health and Medical Research Council 2012, Infant Feeding Guidelines, Canberra. National Health and Medical Research Council.

E-cigarettes

By Health Promotion

Electronic cigarettes (e-cigarettes) are devices that produce a vapour which is breathed in. The process, also known as vaping, is similar to smoking, except you don’t have to burn the tobacco.

E-cigarettes are often promoted as a healthier option, but this may not be the case. Many e-cigarettes still contain nicotine as well as other potentially harmful chemicals such as ammonia that are breathed into your lungs and very quickly absorbed into your body. Smokers inhale so much and so frequently that we just don’t know what the impacts of these chemicals will be. However, we do know e-cigarettes containing nicotine are addictive, just like tobacco.

Smoking e-cigarettes is not recommended as a means to quit tobacco smoking. If you are trying to quit smoking, nicotine replacement therapy (NRT) is a better choice. NRT is designed to gradually release nicotine into your body to help relieve symptoms you may get when you are trying to quit. However, NRT avoids the surge of nicotine that enhances addiction. It’s that surge of nicotine from a cigarette or an e-cigarette that provides the reward and keeps you addicted. NRT avoids this, while buffering withdrawal symptoms.

Quitting smoking can improve your quality of life by having a positive impact on your physical health. What’s more, research shows that, after the nicotine withdrawal has been overcome, there are substantial long-lasting improvements to your mental health with reduced levels of anxiety and depression. Swapping to e-cigarettes won’t give you the same result.

If you would like help to quit, or you would like to refer someone to get help, call the Quitline on 13 7848, or talk to a health professional.

Watch this short video in which Dr Lyndon Bauer, a GP on the Central Coast and the Health Promotion Service’s research and evaluation officer, answers the burning questions around e-cigarettes and vaping – including the risks associated with COVID-19 – and debunks some myths along the way.

E-cigarettes – the top 5 issues

1. Availability and take-up is increasing

The rate of e-cigarette use in Australia is growing. In 2019, more than one in 10 Australians aged 14 or over reported having used an e-cigarette, an increase of more than a quarter since 2016, and 2.5 times the rate in 2013. The highest usage is amongst young adults aged 18–24, where more than a quarter had used an e-cigarette, an increase of more than a third since 2016.

2. They are a gateway to smoking tobacco and other drugs

Studies around the world (such as these from the USA, Canada and Germany) have found high school students who have never smoked, but start using e-cigarettes, are much more likely to end up smoking tobacco.

3. No one can be sure they’re safe

E-cigarettes have the potential to be addictive, which means people are at risk of exposure to large amounts of nicotine and other potentially harmful chemicals. Some of these chemicals are not in tobacco smoke, so it is unknown what long-term health consequences they will have. However, evidence is growing, and some studies have linked them to issues such as blood pressure, heart rate and arterial stiffness. Both the Australian Government and World Health Organization have recently issued warnings on the health implications of inhaling harmful toxics in e-cigarettes.

4. They don’t help people quit

When e-cigarettes were first available, it was thought they could be used to help smokers cut down and eventually quit smoking tobacco. Since then, more evidence has come to light. E-cigarettes aren’t any more effective at helping people quit. Worse, they often result in smokers using both e-cigarettes and tobacco.

5. They are not regulated in many countries

Even though restrictions on tobacco advertising and product placement have been in place for many years, e-cigarettes are not as tightly governed… yet. Like tobacco companies before them, e-cigarettes have snuck their way into Hollywood movies because it’s a tried and tested way of getting people to smoke.

NSW Health has been careful in regulating the use of e-cigarettes. Click here to read more about the regulations in place.

On World No Tobacco Day 2021, we launched our Say No to Vaping campaign to help raise awareness of the health risks young people are exposing themselves to by using e-cigarettes. You can read more about the campaign and download resources including posters, social media tiles and animations from our Say No to Vaping campaign webpage.

Refresh

By Health Promotion

Welcome to Refresh

Welcome to Refresh. Here you’ll find a collection of our resources, as well as information and advice on a number of topics, from exercising at home, to cooking healthy meals, mental health support, activities and games.

Please continue to check this page for further updates. New updates are marked *NEW* so you can quickly spot them. You can also subscribe to our Refresh newsletter to stay updated on new resources and programs from the Central Coast Health Promotion team.

We’re now also on Facebook. Give us a like and a follow to receive the very latest from our service.

Last updated: 20 May 2022

Activities and Games
Exercise
Healthy Eating
Older Adults
Alcohol Reduction
Quit Smoking

Activities and Games

Looking for games and activities to keep the kids occupied? Fear not, we’ve got you covered with a number of resources and programs to help keep you and your family both active and entertained.

NEW Go4Fun

Our Go4Fun face-to-face programs return in term 3. Go4Fun is a free 10-week program for children aged 7 to 13 who are above a healthy weight to enjoy along with their families. Run by trained health and community professionals, it’s a fun way to build self-esteem and learn about eating well, staying active and living a healthy life.

Programs start at the beginning of the school term and will take place at:

Niagara Park Stadium, every Tuesday 4–6pm
PCYC Bateau Bay, every Wednesday 4–6pm

Places are limited, so visit the Go4Fun website to find out more and register. And don’t forget, you can also sign up to Go4Fun Online to enjoy weekly online activity sessions and phone coaching.

NEW 5 Lands Walk

The 5 Lands Walk will return for the first time in three years on Saturday 25 June. Proudly supported by CCLHD, the 5 Lands Walk is a free day-long festival that takes place along 10 kilometres of breathtaking coastline. The walk passes through the five traditional lands of the Darkinjung people, with different cultural experiences, entertainment and activities offered at MacMasters Beach, Copacabana, Avoca Beach, North Avoca and Terrigal.

After COVID enforced its cancellation for the past two years, the event will return with a weekend of celebrations, kicking off with the opening ceremony at 5pm on Friday 24 June at Avoca Beach. This year’s opening ceremony will see a performance from the Ephemera Choir and Ensemble, plus First Nations and multicultural performers, as well as the opening night of the Connections and Ephemera art exhibition.

Saturday’s main event will feature Art in the Open, where 30 selected artists, from local to interstate, of all genres – painters, printmakers, photographers, sculptors, ceramicists, and more – spread out over the 5 lands, to create works outdoors all day, whatever the conditions. The weekend will be rounded off with more family friendly activities on the Sunday including live music and beachside markets.

Visit the 5 Lands Walks website for more event details, including the free shuttle bus on offer, and to register.

Family ACTIVation

Family ACTIVation is a fun-packed resource to help parents and carers of 5–12-year-olds get active with their children. It’s full of quick and easy games to play at home, in the park, or wherever. Games that reinforce the fundamental movement skills like throwing, catching, hopping and skipping… the same movement skills being learnt at school. As well as the original PDF resource, we’ve also created a series of videos of some of our favourite Family ACTIVation games. Watch the video playlist below. You can also download the resource pack with all our Family ACTIVation games included here.

Family ACTIVation – Tricky Catches

Family ACTIVation – Treasure Chest

Family ACTIVation – Throw Golf

Family ACTIVation – Home Circuit

Family ACTIVation – Fly

Family ACTIVation – Airborne

Get Active Today

Our Get Active Today tool is designed to help parents encourages children between the ages of four to eight to become more physically active. By boosting skill development through play, Get Active Today has been cleverly designed using simple games and activities to support the growth of your child’s fundamental movement skills in a fun, safe and creative environment.

Animated stories

We’ve brought two of our popular children’s books written by Central Coast author Angela Barrett to life through animated storytelling.

The Magic Lunchbox is a captivating, fun story about packing a healthy lunchbox for school, specifically targeting children in their transition to ‘big’ school. Visit our Magic Lunchbox page to download the book and resources including pre- and primary school teacher resources and healthy food activity cards.

Jack’s FUNtastic Day is a story about a boy named Jack who leaves his screen behind for a day to embark on an adventure. Visit our Jack’s FUNtastic Day page to download a copy of the book and other resources such as activity cards and teaching materials for early childhood and primary school educators to promote active play to children aged 3–6 years old.

The Magic Lunchbox

Jack's FUNtastic Day

The Sports Hub

Looking for a sport or activity on the Central Coast to help you get active? Then check out the launched Sports Hub. It’s a comprehensive local online directory that enables you to search for sports and recreation activities by location and interest, and filter by categories such as age group suitability, activities that are accessible and inclusive and providers that accept Active Kids Vouchers. The Hub has been developed in partnership by Sport Central Coast, the Office of Sport and Central Coast Council as part of their Activate Central Coast initiative to encourage community participation in sport and active recreation. The directory already features more than 100 local sports and active recreation providers covering a wide range of activities, so check it out and find an activity for you.

Y Space

YMCA NSW has just launched Y Space Online, a digital directory for everything youth on the Central Coast. You can check out local opportunities and events, find your nearest education, employment and training organisation, resources and referral pathways, sporting and volunteering opportunities. It also features Your Space – a space to showcase talent, tips, ideas and inspiration. The site features more than 400 services on the Central Coast for young people, so check it out and find a service, opportunity or activity for you.

Kids Health’s play ideas for children

Kids Health has compiled a helpful page with a number of play ideas for children, including indoor and outdoor games and educational and sensory activities.

Reducing screen time

Reducing screen time can be a challenge. Watch this video full of handy tips to help your family sit less and move more. Check out NSW Health’s screen time page for more guidance and tips.

Exercise

Exercise is important for both our physical health and mental health. Here are some great ways to exercise, covering all ages and abilities, to ensure we give our body and mind the work out it needs.

Exercise Right has a number of home workout videos organised by strength and fitness, stretching and mobility, active ageing, pregnancy and kids.
NSW Health’s Healthy Eating Active Living website has some simple exercises to do from home or outdoors. You can view and download a range of workouts, from beginner, low-intensity and high-intensity workouts.
The NSW Institute of Sport has put together a High Performance at Home page containing a selection of videos by some of Australia’s top athletes to help us exercise at home, including improving your running technique and full body 30-minute workouts. Check out its 15-minute full body workout for beginners or daily flexibility routine for working from home.
The Department of Education School Sport Unit and The Arts Unit have produced a range of videos called [email protected] to teach kids a range of fundamental and sport-specific skills using items found at home in their living rooms, in a fun and engaging way. Watch the video on overarm throwing, aimed at children ages 3–6, and check out the rest of the episodes here.

NSW Health’s Get Healthy at Work program has developed a 10 Tips to Work Well from Home guide and Being Healthy While Working From Home guide with lots of information – from physical activity, to healthy eating and mental health advice.
On the subject of mental health, NSW Government has produced a factsheet with advice on how to look after your mental health during COVID-19.

Healthy Eating

Cooking is a great way to bring the family together. But if you need help on how to make your meals both tasty and healthy, don’t worry, we’ve listed a number of resources with helpful recipes and advice to ensure you eat healthily at home.

Make Their Meals Count

Make Their Meals Count helps parents and carers prepare healthy meals for children aged 4–8 years. The recipes are basic everyday meals that are easy to make, with ingredients that are inexpensive and readily available. As well as the original pictorial resource, we’ve also created a series of videos demonstrating how to cook and prepare some of the delicious recipes. You can download the pictorial resource with recipes here, and check out the playlist of our Make Their Meals count videos below.

Introduction to feeding your child | Make Their Meals Count

Getting reading to cook | Make Their Meals Count

Honey soy chicken stir fry | Make Their Meals Count

Fish cakes with charred corn & zucchini salad | Make Their Meals Count

Homemade pizza with grape salad | Make Their Meals Count

Salmon pasta salad | Make Their Meals Count

Spaghetti bolognaise | Make Their Meals Count

Pumpkin, pea & mushroom frittata | Make Their Meals Count

Patch to Plate

Patch to Plate is a recipe book boasting a collection of tasty and healthy recipes from primary schools on the Central Coast, curated by our Central Coast School Garden Interest Group. You download the full recipe book as well as watch a series of videos showing how to prepare and cook some of the meals – check out the playlist below. Check out the playlist featuring some selected recipes from the recipe book below.

Pea & Haloumi Fritters | Patch to Plate

Spinach & Feta Gozleme | Patch to Plate

Beetroot Hummus | Patch to Plate

Rice Paper Rolls | Patch to Plate

Vege Adventure

Vege Adventure and try and eat a rainbow of different fruit and vegetables over the week. Designed to promote fruit and vegetables as part of the Crunch&Sip® break at primary school, Vege Adventure challenges kids to try and eat a rainbow of different fruit and vegetables over the course of a week. You can download fillable Vege Adventure cards to track your progress. The aim is to encourage everyone to try different fresh fruit and vegetables by eating a variety of colours over the week. Click on the image below to visit the Vege Adventure page on our website and see if your family can eat the rainbow!

Healthy Eating Active Living

Changing your routine and getting the whole family on board can seem like a challenge. But there are small steps you can take that will have a big impact on you and your family’s health and wellbeing. NSW Health’s Healthy Eating Active Living website is full of great resources, tips and helpful information on how you can live a healthy lifestyle. Check out its ‘Getting started’ page for some simple changes that could become part of your day-to-day routine. It also has some tips for healthy eating during COVID-19 and some healthy recipes to try. And if you’ve ever wondered just how healthy your lifestyle is, you can also take the healthy habits quiz. The quiz will identify where you might be able to make changes to lead a healthier lifestyle, as well as signpost you to any further help and support that’s out there. Click the image below to take the quiz.

Quick Meals for Kooris

Quick Meals for Kooris is a program that supports Aboriginal people to prepare easy, low-cost family meals using available ingredients. But the recipes can be made and enjoyed by anyone! We’ve turned some of the recipes from the Quick Meals for Kooris home cookbook into videos demonstrating how to prepare and cook the meals. Watch the playlist below.

Hawaiian Chicken Pasta | Quick Meals for Kooris

Vegetable Slice | Quick Meals for Kooris

Fruit Crumble | Quick Meals for Kooris

Family Mince | Quick Meals for Kooris

Thirsty? Choose Water!

Our Thirsty? Choose Water! website that has loads of great resources and tips to help you and your family drink more water. Download factsheets, check out mythbusters, use our sugary drink calculator and download our awesome game Aqua Sprint, available for free on the Apple and Google Play app stores. Click on the image below, which features our Thirsty waterdrop character, to visit the site, and don’t forget to follow us Thirsty on Instagram.

Get Healthy Information and Coaching Service

Want to help improve your diet and stay active? NSW Health’s Get Healthy program is a free telephone-based information and coaching service that sets personalised healthy lifestyle goals on healthy eating, becoming more activity, achieving a healthy weight, reducing alcohol intake and achieving healthy weight gain in pregnancy. Watch the video below for more information.

Healthy lunchbox builders

Check out Cancer Council NSW’s Healthy Lunchbox page where you can use its healthy lunchbox builder and find some healthy recipes, ideas and inspiration.

Healthy eating at home

NSW Health’s guide to healthy eating while working from home contains recipes, advice on grocery shopping and other tips ans tricks to eat healthier.
The NSW Institute of Sport has some tips for healthy eating habits at home, for those working remotely.

No Money No Time

Nutrition and dietetics experts at the University of Newcastle have launched the website No Money No Time. It aims to improve the eating habits of young Australians and includes quick, cheap, easy and healthy recipes. You can even take its Healthy Eating Quiz and get a personalised report on your eating habits along with recipe suggestions and ideas based on the information you provide.

Older Adults

There are a number of tailored resources for older adults that can help them stay active, healthy, connected and safe at home.

Active and Healthy

If you’re 60 or older, or Aboriginal or Torres Strait Islander and 45 or over, you can get Healthy and Active for Life thanks to a FREE 10-week online program from NSW Health. You will receive beginner-level exercise videos to do at your own pace, healthy eating and lifestyle tips, as well as telephone support from a trained coach at a time that suits you. And all from the comfort of your own home. All you need is a computer or tablet device to get started! Programs run every quarter, but places are limited – so book now to avoid missing out. To register or for more information, visit the website or call Health Promotion on 4320 9700.
*NEW* Stepping On is a free, exciting and friendly community-based falls prevention program for anyone aged 65. It is designed to build knowledge, strength and confidence to prevent falls and stay active and independent. It combines gentle strength and balance exercises with educational sessions. Programs run for seven weeks and will be taking place on the Coast at the following locations: 7-week program that combines gentle strength and balance exercises with educational sessions. Programs are taking place at the following locations:

- Long Khanh Retirement Village, Toukley. Fridays 10am–12pm, starting from 20 May
- Oak Treet Retirement Village, Kanwal. Fridays from 10am–12pm, starting from 3 June

Call Nadia Williams on (02) 9808 9685 or email [email protected] for more information and to register.

NSW Government has produced factsheets to support seniors in staying healthy and staying connected at home that include some handy and practical tips.
Over 70? Do the 7! Click the thumbnail below to download and print a poster with advice on how to stay COVID safe.

Our nutrition booklet for older adults and their carers, Eating Well, includes heaps of advice from nutritionists to help you eat the foods you need to maintain weight, muscle strength, bone strength and independence.
NSW Health’s Active and Healthy at Home booklet includes practical tips and information for older adults to stay active, healthy, and connected at home, and includes available services for the elderly. You may also wish to download and print this Active and Healthy at Home flyer, which has some handy tips you can keep close by.
Developed by physiotherapists across Australia, Safe Exercise at Home is a simple-to-navigate website with helpful information and exercises.
The Exercise at Home section on NSW Health’s Active and Healthy website has heaps of simple exercises to improve balance and strength, along with images and videos to demonstrate.
COTA (Council on the Ageing) NSW, Arthritis NSW, Diabetes NSW and ACT and the National Heart Foundation have joined forces to launch a new campaign called Stay Strong to Keep Moving. The campaign aims to provide simple ways to be more active and is particularly geared at older adults to help them improve strength and balance in order to maintain muscle mass and remain independent. You can download a campaign brochure with simple exercises to do now.
The Arthritis NSW Strength and Balance Program is designed to help people living with arthritis and other musculoskeletal complaints. It’s a social program developed to support healthy joint function, build strength, manage pain and maintain and improve mobility and support healthy balance. Find out more, including how you can enroll in classes, here.
Beat It is an eight-week online physical activity and lifestyle program from Diabetes NSW. It includes moderate-intensity aerobic, strength and balance-based exercises, as well as education sessions on healthier living. Suitable for all levels of fitness. To sign up for the program and other Diabetes NSW webinars, visit its website.

Falls Prevention resources

While we spend much more time at home than usual, home safety awareness, such as avoiding fall risks and hazards, becomes even more important. The following resources contain advice and information on how you can stay safe in the home, along with some fun games too.

Falls information and advice

Read our Falls are Preventable brochure to see what steps you can take to avoid falls.
Read our Falls Are Preventable factsheets:
Download our Falls prevention checklist to help reduce your risk of falling.
Download our Home safety checklist which includes suggestions on how to make your home environment safer.
Take a look at out our informative poster on What to do if you fall at home. Feel free to print and keep around the house as a reference.
The Clinical Excellence Commission has a number of helpful factsheets, available in different languages, as part of the NSW Falls Prevention Program, such as:
- Foot care and foot wear
- Medications advice
- Home exercises to improve balance and strength

Falls-related activities for the brain

Play our Falls are preventable wordsearch. Can you find all the words?
Play Spot the Falls Risk. Can you spot all 21 hazards?

Alcohol Reduction

There are a number of health impacts caused by drinking too much alcohol, which you can read more about in the Alcohol section of this website. Here are some helpful resources to support you in drinking less, including mental health support.

Changing your drinking habits is easier with someone in your corner. Did you know you can get support over the phone from your own FREE health coach through NSW Health’s Get Healthy Service? Coaches are friendly and trained to help you change your drinking habits. They will give you practical tools and support you, without judgement, helping you to set achievable goals, make a plan (starting with small steps), and overcome barriers that stand in your way. They will work as a team with you and celebrate your successes with you. To sign up, call 1300 806 258 or click on the image below and complete the simple online form. And if you want to find out more about the dedicated service for pregnant women, click here.

Want to know more about how alcohol impacts your health? Check out Get Healthy at Work’s Alcohol and your Health factsheet. It includes tips on low-risk drinking, information for women pregnant or breastfeeding, advice for men, as well as a number of support and treatment services.
NSW Health has produced a handy document with tips to reduce your alcohol consumption while working from home. There’s also a version for employers too.
Check out this page on Your Room – a joint initiative by NSW Health and St Vincent’s Alcohol and Drug Information Service – which has information, advice, a risk assessment tool and helplines to support you.
The Alcohol and Drug Foundation has a Coping with Coronavirus page that contains a range of helpful links with advice on a number of topics, from relapse and withdrawal, to resources and support services.
FARE (the Foundation for Alcohol Research and Education) has created an online resource with tips, strategies and information on how to limit alcohol use, and groups you can turn to if you need support.
With endorsement and funding from the Australian Government Department of Health, FARE has also launched Every Moment Matters, a campaign about the importance of alcohol-free pregnancy and breastfeeding.  Every Moment Matters supports and empowers Australians to stop drinking alcohol through all the moments of pregnancy, right from the moment they start trying to get pregnant. Watch the short video below to see how Every Moment Matters when it comes to pregnancy and alcohol and visit the campaign website for information and resources.

Quit smoking

Quitting smoking is one of the most important things you can do for your health. Quitting at any age is worth doing and will increase your life expectancy and improve your quality of life.

As soon as you stop smoking your body begins to repair itself. Within six hours your blood pressure decreases. Within six months your lungs work much better, and within two to five years there is a large drop in your risk of heart attack and stroke.

Smoking

Below are some helpful websites to support you in kicking the habit.

Visit NSW Health’s benefits of quitting smoking webpage to learn more about why you should quit and the first steps you can take to start you on your journey.
iCanQuit is a helpful online resource for smokers who are about to quit smoking, are attempting to quit smoking, or need some extra motivation to stay quit for good.
Quitline is a free and confidential telephone service providing customised assistance to help people quit smoking. Quitline advisors can assist people with preparing to quit, avoiding slip-ups, and staying smoke-free. You can call Quitline on 13 7848 to speak to a trained advisor, which can double your chance of quitting successfully. Alternatively, you can make a request for a call back from Quitline.
Quitting smoking is the best thing that pregnant women can do for the health of their baby. Our Quit4Baby website has information and resources to help you quick smoking, as well as dedicated resources for midwives to support patients too.
Ngiyang is Central Coast Local Health District’s Aboriginal Pregnancy, Child and Family Health service that provides culturally sensitive pregnancy care, parenting support and referrals for 0–5 years. The service is for all Aboriginal families living in the Gosford Local Government Area, The Entrance, Long Jetty and Bateau Bay areas. Ngiyang is staffed by Aboriginal health workers, child and family health nurses, counsellors and a midwife. One of the programs run by Ngiyang is Quit for New Life. Quit for New Life is a best practice smoking cessation program for women pregnant with an Aboriginal baby that aims to address the high rate of smoking during pregnancy and prevent relapse to smoking after birth. It provides culturally-appropriate smoking cessation support to Aboriginal pregnant women and their household members who smoke, including advice, behavioural strategies, referral to Quitline, up to 12 weeks free nicotine replacement therapy, and extended follow-up support.

Vaping

Vaping amongst teenagers on the Central Coast is a growing problem. In response, we launched Say No to Vaping, a campaign to help raise awareness of the health risks young people are exposing themselves to by using e-cigarettes. You can read more about the campaign and download resources including posters, social media tiles and animations from our Say No to Vaping campaign webpage.
Kids Health’s Vaping: What You Need to Know is a really handy webpage with information for teens on the effects of vaping.
Watch this short video in which Dr Lyndon Bauer, a GP on the Central Coast and the Health Promotion Service’s research and evaluation officer, answers the burning questions around e-cigarettes and vaping – including the risks associated with COVID-19 – and debunks some myths along the way.

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Refresh – Kids & Families 4

By Health Promotion

Refresh – Kids & Families

Making it easier for healthy choices to be easier choices

Parents and carers are pivotal, but who supports the families? We do!

In the modern environment, where processed foods are plentiful and screens are surplus, families are faced with many challenges when reinforcing healthy habits for life. Nurturing children’s health is a community effort.

Our Service works within different community settings to make it easier for healthy choices to be easier choices.

Please click on images below for more information . . .