Fighting fit

UQ experts fact-check World War II wellness advice

By Rachel Westbury

An old book titled 'How to keep well in Wartime' sits beside a vintage typewriter

Wellness trends come and go, but some age-old health advice stands the test of time – more than 80 years, in fact.

Volunteers from the UQ Alumni Book Fair team have discovered a World War II wellness book titled How to keep well in wartime.

Issued in 1943 by the United Kingdom’s Ministry of Health, the book offers practical advice on all aspects of healthy living, from food and fitness to mental health and sleep.

Ahead of the 2024 UQ Alumni Book Fair, Contact asked UQ experts to weigh in on this old-school health advice.

Get enough sleep

World War II presented a range of challenges that made it harder for UK civilians to achieve quality sleep – from the threat of air raids and bombings to the onset of wartime anxiety.

It is true that some people can do with less sleep than others. But the average adult should try to have 8 hours’ sleep every night. If you have been working indoors all day, a quarter of an hour’s walk in the open air before bedtime may give you a pleasant feeling of mental relaxation that will quickly bring on sleep. Some people are helped by a hot bath, others by a hot drink (but not tea or coffee), just before going to bed. Others, again, send themselves to sleep by reading a book – a rather stodgy book, not a detective tale.

While the pursuit of a restful night’s sleep isn’t a new phenomenon, according to Professor Bruno van Swinderen, sleep researcher from UQ’s Queensland Brain Institute, the advice on achieving quality rest remains much the same.

“My first impression is that this sleep advice is sensible and would have been well understood by people in the 1940s,” Professor van Swinderen said.

“But what has changed since then is that common-sense practices conducive to sleep have been scientifically validated.

“So, we understand now that walking in the dark before bed works to increase melatonin, and that a regular, repeated bedtime routine conditions the brain to naturally expect sleep.”

You won’t go to sleep easily if you are too hot or too cold. And you won’t sleep healthily if the windows are closed. So, open the windows wide, in all weathers except fog, just before getting into bed, and keep warm by putting over yourself more blankets, or a dressing gown, or an overcoat.

During mandatory World War II blackout periods, civilians covered windows to prevent light from escaping and aiding enemy aircraft. The concerns around windows, then, were understandable.

“The author’s anxiety about windows likely stems from their wartime experiences,” Professor van Swinderen said.

“One of the things least conducive to sleep is anxiety. In this context, there is a clear connection to wartime anxiety, particularly related to blackouts and the need to keep windows closed.

“Fresh air and an open window, while generally good for sleep, are not completely necessary and seem to be tied to the author’s specific anxieties.”

Keep mind and body active

When it comes to keeping active, does wartime fitness advice hold true? UQ Professor of Community Health and Wellbeing, Professor Lauren Ball, emphasised the relevance of traditional wisdom for our modern lifestyles.

For most of us, exercise is essential if health is to have some polish on it. If possible, some form of exercise should be taken daily in the open air. One way of doing this is to get up half an hour earlier in the morning and walk part of the way to work. If you are not too tired at the end of the day you might also walk part of the way back. During this war, many people have begun to cycle to work and have felt better for it.

“The substance of this vintage advice is so relevant, particularly the point that you need to exercise regularly,” Professor Ball said.

“The suggestion of exercising half an hour earlier in the morning is very sensible. Our National Physical Activity Guidelines suggest 60 minutes of activity per day, but it is worth noting that they would have been more active in the 1940s than we are today.”

And when it comes to finding a sustainable exercise routine, Professor Ball encourages her clients to look to the habits of older generations for inspiration.

“In clinical practice, we advise clients to think about what their grandparents would have done, and to do the same,” Professor Ball said.

“For exercise, this would have looked like movement each day through walking, cycling, swimming, gardening, dancing, or playing sport – all moderate and sensible ways to add movement into your day.

“They hit the nail on the head with this advice, and we now know that in terms of mental health, exercise is a more effective treatment than antidepressants. So, this is great advice.”

How to get your vitamins

Eat as much as you can of the protective foods. You buy these at the greengrocer’s, the dairy, and the fish shop. Milk, butter, cheese and eggs are available in varying and restricted amounts.

While we might not call them ‘protective foods’ today, Professor Ball explained that it’s still as important as ever to maintain a diet rich in vitamins, minerals, and a balance of macronutrients.

“This fundamental nutrition advice is still absolutely relevant, as we need vitamins and minerals to protect against colds and flus,” Professor Ball said.

“Today, we are missing some of the basics. It’s about getting back to fresh whole foods and cutting out takeaway and ultra-processed foods. If they were not available when your grandparents were around, then try to cut them out.

“Be physically active and eat in a way that your grandparents would have. It’s just getting back to the basics of moving your body and eating well.”

Image: Adobe Stock

Image: Adobe Stock

Image: United States Office of War Information, Overseas Picture Division

Image: United States Office of War Information, Overseas Picture Division

A word to those who worry

According to Professor Alex Haslam AM from UQ’s School of Psychology, societal understandings of mental health have made considerable progress since World War II.

It is usually the sensitive person who becomes nervy and anxious. It is not cause for shame. Such people can help themselves to some extent by seeking within themselves the cause of their anxiety. It may be envy, jealousy, or hatred of real or imaginary persons. In the consulting room, the doctor constantly sees the destructive effects on a person’s mind, and indeed body, of envy, jealousy, hatred, and all uncharitableness. Seek happiness... strive to be kindly and tolerant. If you find this difficult, watch in yourself for the first signs of hate and envy, and nip them in the bud. Try, too, to understand the cause. If you find this difficult, talk things over with your doctor, or at least with someone who is a sympathetic listener.

“This is a fascinating historical document that shows the birth of the positive psychology movement. Today, we understand the dark side of positive psychology, which can lead to denial,” Professor Haslam said.

“In retrospect, it’s chilling to think that during a time of mass conflict, the Ministry of Health would suggest that the source of people’s stress and anxiety might be internal – like jealousy or envy.

“What we are dealing with here is collective denial or displacement. There are almost Orwellian dimensions to this, giving a sense of being controlled or manipulated by the propaganda department.”

Reflecting on this advice, Professor Haslam said it’s consistent with the state’s wartime concerns about the civilian population’s ability to maintain morale without resorting to unhealthy habits like excessive drinking and smoking.

“The advice is informed by a very particular set of values and expectations around behaviour, closely tied to the idea of ‘keep calm and carry on’,” Professor Haslam said.

“And despite the challenges of the day, this publication underestimates people’s capacity for collective resilience and resolve. The war didn’t weaken people’s resolve, it strengthened it.”

The UQ Alumni Book Fair is organised by volunteers who harness their love of books and generously donate their time.

More than 110,000 books, magazines, vinyl records, DVDs and other pre-loved goodies will be available – all from as little as $1 – helping to raise money for UQ student scholarships and research.

Dates
Friday 3 May: 9am–9pm
Saturday 4 May: 9am–5pm
Sunday 5 May: 9am–5pm
Monday 6 May: 9am–3pm

Location
UQ Centre, St Lucia campus

Getting here
Casual parking is available under the UQ Centre. Paid parking applies Monday–Friday, 7am–9pm. Parking is free on weekends and public holidays.

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