5 essential health tips for veterans

Do you feel like you’re in top form? Or could your sleep, mood, energy, or pain levels do with some improvement? 

You’re far from alone. 

Certain health concerns, like insomnia and chronic pain, are common among veterans. However, there are solutions – and you can access them for free through RSL Be:Well.  

Developed by RSL Queensland and Gallipoli Medical Research (GMR), this free, secure online program is full of research-backed resources on how to tackle a variety of veteran health challenges.  

Practical and interactive, each RSL Be:Well module takes 15-20 minutes to complete and features simple, effective ways to improve your physical, mental and emotional wellbeing. 

Here are 5 valuable tips that could help you or a mate. 

Please note: This is a summary of selected info. To learn more about each topic, be sure complete the relevant modules through RSL Be:Well.  

 
1) Food can help you fight pain, fatigue and low mood 

It’s no secret that diet can have a big impact on your health and waistline. But did you know it can also affect your mood, pain and energy levels? 

Research shows that a variety of foods – such as processed meat and high-sugar soft drinks – can worsen inflammation, irritability, depression, anxiety and fatigue.  

On the flipside, a Mediterranean-style diet – which is rich in fruit and vegetables, fish, wholegrains and olive oil – can reduce inflammation, improve chronic pain symptoms and boost your energy levels.  

Likewise, foods that promote gut health – such as garlic, natural yoghurt and sourdough bread – can improve your mood. 

Making small changes to your dietary habits can have big results. Learn more with the Be:Food Positive module. 

 
2) Think brighter, sleep tighter 

Do you struggle to fall or stay asleep? Or feel tired even after a full night’s rest?  

Sleeping difficulties affect more than 60% of transitioned and regular ADF members, according to recent studies. Ranging from fatigue to clinical insomnia, these problems can significantly affect your relationships, work performance and day-to-day functioning. 

There are many factors that can disrupt sleep (such as chronic pain, mental health issues and poor sleep habits), and it’s important that you seek evidence-based treatment for your symptoms.  

The recommended front-line treatment for insomnia is Cognitive Behavioural Therapy for Insomnia (CBT-I). Safe and effective long-term, CBT-I works by addressing the thoughts, behaviours and physical factors that keep insomnia going. 

One useful strategy involves replacing unhelpful thoughts about sleep (e.g. “I’ve lost the ability to sleep”) with more helpful and realistic ones (e.g. “Next week won’t be so busy so my sleep will likely improve”), which can reduce anxiety and distress to promote better sleep. 

For lots more helpful information, check out the Be:Sleep Savvy module. 

 
3) Naming your feelings can tame your feelings 

It’s natural to want to avoid tough feelings like anger, fear or sadness. However, doing so can lead to unhealthy – and potentially addictive – coping methods such as overworking, binge eating or drinking, and gambling. 

Fortunately, there are healthy, effective coping methods, and using them can help elevate your thinking, enhance your decision-making, strengthen your relationships and boost your mental health. 

One method is to recognise and identify your emotions – a technique that psychiatrist Dr Dan Seigel calls, “Name it to tame it!”. 

Identifying your emotions is a skill that doesn’t come easily to everyone. Many of us can only communicate emotions in general and vague terms. However, research shows that accurately labelling an emotion can help to (1) reduce the emotion’s intensity and (2) make the emotion easier to understand and cope with. 

It’s also helpful to understand the benefits of both good and bad emotions. Emotions serve a valuable purpose – that is, to make us aware of our and others’ needs so we’re compelled to meet those needs. By identifying how we feel (e.g. sad, lonely), we can identify what we need (e.g. more connection) and take constructive steps to meet our need (e.g. contact friends, join a hobby group). 

Discover more tips in the Be:Mood Wise module. 

 
4) Deep breathing can help defuse anger  

Do you feel that you get easily irritated by small things?  

Irritability is reported as a problem by more than half the Australian ex-serving population. 

Anger is a normal human emotion and can range from mild irritation to intense rage. However, if it’s experienced too intensely, frequently or quickly – or if it turns into aggression – anger can become a problem, negatively affecting our relationships, work and wellbeing. 

The good news is, there are many ways to manage anger constructively, and develop healthy ways of coping, so it doesn’t turn into aggression or become unproductive. 

One simple, effective way to do this is with controlled breathing. Breathing more slowly and deeply can calm your body, lowering its stress response and promoting relaxation. 

Try taking a slow breath in through your nose for three seconds then out through your mouth for three seconds. Breathe deeply from your belly rather than your chest. Repeat this for one minute.  

Controlled breathing is just one of many effective anger management strategies. RSL Be:Well provides a confidential way to learn more tools if you need them. Take a look at Be:Self Controlled modules A and B. 

 
5) Find a job that fits your values 

Whether you left Defence recently or decades ago, your core values are key to finding a truly fulfilling civilian career.  

Unlike goals – which, like milestones, can be ‘ticked off’ as we reach them – values are like guiding stars that direct and motivate us. Achievement, collaboration, flexibility and integrity are just a few examples of work-related values. 

Research has found that when your values align with your lifestyle, career choices and workplace culture, you’re more likely to feel a sense of purpose, satisfaction and contentment.  

On the other hand, a poor values-job match risks leaving you dissatisfied or unmotivated. So, for example, if you highly value spending quality time with your family, a workplace that rewards employees who work excessive hours probably wouldn’t be a good fit for you. 

The clearer your most important work-related values are, the easier it will be to find a job that works for you and your wellbeing. 

If you’d like to know more, including how to match your values to different job types and industries, check out the Be:Set for Work module. 

 
Learn more with RSL Be:Well  

We all face health challenges at some point in our lives – physical, mental or emotional. But there are plenty of small, helpful steps you can take to feel better. 

Visit RSL Be:Well and take charge of your wellbeing, your way.