Whether you are in your 20’s or your 70’s looking after your health is a must. You may think you are indestructible, but if you don’t nurture and take care of your body and mind, you could end up regretting it in the long run.
Years of self-abuse or neglect can eventually take their toll and have a detrimental effect on your well-being, so the sooner you start to treat yourself body with care and attention, the better.
Here are 7 ways to improve and protect your mental and physical health.
Get your running shoes on
Running is not only good for your body, but it’s also good for your mental health. So much so that many doctors promote it to patients suffering from depression or similar issues.
It’s worth noting that you don’t have to be fit to be able to run.
Fitness programs such as Couch to 5k provide the tools your need to build your stamina and recovery. Over 9 weeks, you will go from running 60 seconds to running for 30 minutes nonstop. All it takes is motivation, perseverance, and effort.
Get a fitness watch
A fitness watch provides a wide range of functions and could be just as useful to someone who does little to no exercise as it is to someone who works out every day. It’s a great way to hold yourself accountable and give you the motivation you need to reach your goals.
All watches have different capabilities, but most will monitor active and non-active calorie burn as well as step count. Some of the more advanced watches are customizable, so you can download a range of apps that provide information on things like heart rate and water intake. There are even mindfulness apps that remind you to focus and concentrate on breathing.
Protect yourself from Covid-19
We’ve been dealing with coronavirus for well over a year now, but it’s wise to remain as vigilant as ever. Vaccines give an element of protection, but no one knows how each individual will be affected. Continue to wear a mask when visiting public places, and remember to wash your hands.
If you are immunocompromised or just don’t like leaving the house, a home saliva test will help to put your mind at rest and ensure that you can stay indoors. We may all contract Covid-19 at some point, but if we remain alert and protect ourselves and others around us, it should be the whole thing a bit more bearable. caused
You are what you eat
How your body functions very much depend on what you put into it. If you are eating a diet that consists of convenience and heavily processed foods, it is likely to take its toll eventually. Heart disease, clogged arteries, cancer, and various other diseases and ailments can be caused by a typical western diet, so eating healthy should be a priority. Pack your plate with an array of colorful vegetables and, instead of having a high-calorie, sugar-packed dessert, grab a piece of fruit instead. Not only could a change in eating habits help prevent disease, but it may, in some instances, reverse it!
If you want to give your body a huge overhaul and boost your immune system, then a whole food plant-based diet is a great option. It can, however, feel quite restrictive, so you may want to ease yourself into it rather than doing it all at once and losing motivation. Not only will you notice a difference in your hair, skin, and nails, but you should feel energized and more capable of dealing with whatever life throws at you.
Are you getting enough sleep?
How much sleep we need varies from person to person, but the average recommended amount is between 7 and 9 hours of uninterrupted sleep. Lack of sleep can cause irritability and may also lead to increased stress levels and high blood pressure – and it won’t do your heart any favors either. If you don’t sleep too well, there are several things you can try that may help.
If you typically go to bed and spend an hour scouring social media on your phone or tablet – stop! Not only is it suggested that blue light is bad for you, but using electronics stimulates your brain and makes it difficult to get to sleep. Instead, read a book or listen to ASMR podcasts, which should help you feel tired and ultimately drift off into a deep sleep. A warm bath before bed and a structured routine could also do wonders.
Take a walk
If strenuous exercise isn’t something you feel you can do, then walking is the next best thing. It will help keep your heart healthy, can help to lower blood pressure, and fresh air will help you get that much-needed sleep we touched on earlier. Even if half an hour a day is all you can muster initially, it’s enough to make a difference to your overall health.
Built-up areas can be heavily polluted, so if you have the option, take off to the hills or go for a walk in the woods. The closer you are to nature, the cleaner the air will be, which is far better for your lungs and far more relaxing too. If you struggle to get outside, a treadmill is a great alternative and will help to keep your muscles moving and your blood pumping.
Keep stress levels to a minimum
Stress not only affects you mentally but physically too. If this is an ongoing problem, figure out what is causing it and make changes where you can. Whether it issues at home, work-related stress, or just generally feeling unhappy, you must take steps to keep it to a minimum.
Write down things that may be bothering you, talk to close friends or family, and avoid situations that you know could trigger or exacerbate the issue. The less stressed you are, the better you will feel both in body and mind.
