Hauora Whānui

Whole Health

Eating well and sleeping well play key roles in your health.

Eating for health

Eating well is great for your whole health as well as your knee health. This is because foods that are good for your heart and brain are also good for your muscles and joints.


Eating well is about what you eat and how you eat.


Eating well can be hard at times, but it does not need to be complex. It is best to learn what works for your health and what you can keep up longterm.There are many views and lots of advice about diet. But, eating and drinking is individual and personal. It is best to learn what works for you and what you can keep up long-term.


General tips for eating well:

  • Take time to enjoy and think about your food.
  • Make most of your meals at home to be in control of what you eat.
  • Eat regular meals to keep your mind sharp and energy levels up (skipping meals is not helpful).
  • Listen to your body to notice when you feel hungry or full.
  • Eat plenty of different coloured vegetables and fruit.
  • Include wholegrains each day (like wholegrain oats, wholegrain bread, brown rice).
  • Include a protein-rich food at each meal (like lean meat, legumes, eggs, dairy).
  • Choose food with healthy fats (like fish, nuts, seeds, avocado, olive oil).
  • Focus on what healthy foods you can add each day to improve what you eat, rather than what you need to cut out.
  • Make plain water your drink of choice.

When you are eating well, you are making sure your body can perform well and YOU CAN feel YOUR best.

Eating a range of healthy foods is a great way to improve your energy, your mood and your health. Research shows diets that restrict what you eat often cannot be kept up long-term and can cause harm.


A healthy weight is the weight you are when you are eating well most of the time, enjoying regular movement, and taking good care of yourself.

Weight loss can improve joint pain, but the key thing is to focus on healthy habits (and the ways you can keep doing these). You do not need to be a certain size to improve your health and well-being.

Healthy habits are great for all bodies!

Health Navigator has information and tips about healthy eating -- for example, the key food groups, tips for eating health or managing weight, and a free recipe library.


“I visited a nutritionist... and went to the gym to build up strength… running up and down a flight of stairs, I actually can do that now, whereas I couldn’t do that a year ago.”
LINDA, 52 YEARs OLD, knee pain for 36 years

Sleeping for health

Sleeping well affects all aspects of your health, including knee pain.

Poor sleep can make your knee pain worse. There are many things you can do to improve sleep. A few changes to your daily routines can have a large effect.

Health Navigator has information and tips about how to get good-quality sleep -- for example, how much you need, things that disrupt it, and what to do if you have problems sleeping. You'll also find links to free apps to help with sleep problems.


Pain can also affect sleep. If your knee pain is having an impact on your sleep, this may show it's time to seek further support.


“I'm really mindful that having a good night's sleep is key. For you know, wellness in general, and my headspace... If I'm tired, I feel pain more. Or I'm just not as resilient and bounce back.”



This website provides some general advice to support eating well and sleeping well, but your needs are unique.


If you would like extra support around your whole health, speak to your GP or nurse.