My Health Self Advocacy Toolkit

The My Health Self-Advocacy Toolkit is a resource created by Wagga Women’s Health Centre to help you navigate the healthcare system with confidence. It offers practical advice and tips to support you in advocating for yourself and making informed decisions about your care. Download your copy or visit the Centre to pick up a printed version.

You can begin by building your knowledge on how the body functions. This will provide you with a better understanding of your chronic condition and help you to recognise signs and symptoms. Monitor and track any changes in your health including noting anything that helps or hinders.
TIPS
- Gather information from only trusted, evidence-based sources - avoid searching blogs for your signs and symptoms!
- Keep a diary or use a tracking app so you can record and monitor changes to your health.
Research your condition(s) and the current treatment options available. This will provide you with greater confidence to ask questions and seek medical care that is right for you.
TIPS
- Write down any questions you want to ask your healthcare provider in advance, and take notes during appointments.
- Be sure to ask for explanations of any medical terms you don’t understand.
- Look for the Australian Body representing the issue (e.g. Cancer Council, Endometriosis Aust)
You have the right to ask for information or refuse any treatment plan that is being offered to you. Knowing your rights is an important part of self-advocacy.
TIPS
- Know your healthcare rights - click HERE for more information!
Take time to explain your needs, treatment preferences and concerns with your health professional. Being honest about what works for you as an individual is vital to accessing the right healthcare.
TIPS
- Talk with your healthcare provider about your unique situation. Writing notes in advance can often help.
- If English is your second language, ask for an interpreter if needed. For more information about interpreting and translation services click HERE!
Know your core values, needs and beliefs, use these to play an active part in decision-making about your health options and treatments. Consider whether the decision aligns with your needs, values and beliefs.
TIPS
- If you do not already, take time to reflect on your values and beliefs and document them to refer back to and update.
- To assist your decision-making process, creating a ‘Pros and Cons’ list may help.
Seek support from the people in your life whom you trust, and are a valuable source of support. Support groups can help empower you to be your own best advocate.
TIPS
- If you are feeling anxious about attending appointments alone, take someone with you. They can help remember key details, provide emotional support or take notes.
- Be careful that online support groups reflect your values and offer evidence-based resources.

Download Toolkit

Nourish and empower.

Empowering women through nutrition

Nutrition is a significant health factor in a woman’s overall wellbeing. The Wagga Women's Health Centre has teamed up with local Nutritionists from Ingrained Nutrition in Wagga to bring you this six-part education series. This program aims to assist women in making better food choices for their health and wellbeing.

Please feel free to download and work through each of the parts in the series.

The human body is made up of many complex systems that work in perfect alignment 24/7 to keep you healthy and functioning.
This presentation will explore some of these complex systems, their functions, importance and the nutrients that fuel them.
- Primary female body functions – why we need to feed and nourish our bodies.
- How the body uses food for vital functions (menstruation, hormones, pregnancy, bone health, menopause and beyond).
- Key foods to nourish your body.
In Part 2, we look at the difference between Restricting and Restraining and how you can plan to eat with pleasure and joy.
What is restricted or irregular eating?
What is unrestrained eating or normal eating?
How to eat without restriction
Cooking healthy meals on a budget.
In Part 3 - Healthy Eating for Women, we will learn about what it means to eat well for a woman's body. We will also look into how a woman's nutrient needs change over her lifetime. This session covers:
What day of healthy eating for a woman
Foods and nutrients for differing life stages
Portion vs Serving Size
Cooking healthy meals on a budget.
In Part 4, we look at food and body image and how the rules and thoughts that have been given to us by the diet gurus and the weight-loss industry can be counterproductive. Topics covered in this session include:
Food rules and diets
Body image, shape, weight and overevaluation of self
Unpopular opinions around food and self
Cooking for yourself – nourishing for one is a family of varied likes and dislikes.
Part 5 is all about how food can affect your mood. There has been plenty of research done that shows there is a relationship between what we eat and our mental health, especially in the areas of depression and anxiety. This session covers:
How our mood, happiness, sadness and alike can be affected by food.
Eating to boost your mood.
Eating patterns, meal types and approaches to foods to be the best you
Part 6 is all about setting yourself up for success looking at how to leverage dopamine to increase motivation, changes to make to your environment, and how to set long and short-term goals. Topics covered in this session include:
How to use food to motivate and reward in a positive way
How to support yourself in a sea of challenges – modifying your environment
Good sites and reputable information sources for information