8 Tips to Take Care of Your Physical and Mental Health

Illustration by Salestinus Paperpillar via Dribbble

Being an adult is overrated and comes with overwhelming responsibilities. Endless to-do tasks, deadlines at work, and family obligations could make us forget about taking care of ourselves. The only way we can do such things easily is by taking care of ourselves physically and mentally while focusing on what is important.

Every day you find yourself waking up early and sleeping late into the night because of these daily responsibilities that never seem to go away. These are part and parcel of adulthood, and unfortunately, they have to exist for our growth and survival.

Since obligations and responsibilities will always be present, you shouldn’t allow them to affect your physical and mental health. Remember, you have control over your well-being even during the toughest of times. If you feel like any part of your life is deteriorating, it’s imperative that you make the necessary adjustments as soon as you can.

When we think about making healthy changes, most of us think about losing weight or engaging in regular exercise. However, how about making healthy changes to improve your mental well-being?

Taking care of yourself both physically and mentally can help you get the most from life. Keeping your body and mind fit and healthy does not need to cost a fortune. Here are several helpful tips to keep your physical and mental health in top shape:

#1. Exercise

With the COVID-19 pandemic threatening your health, you do not need to go to the gym to exercise. Doing activities that get your body moving and make your heart pump faster can help you stay fit and healthy.

Engaging in simple physical activities such as walking, biking, hiking, salsa dancing, gardening, or playing basketball every day for 30 minutes is all you need.

Regular exercise keeps the brain and body in excellent condition. Studies have proven that exercise helps the brain release chemicals called endorphins, which trigger a feel-good effect on the body, similar to that of morphine. In addition to that, it also helps improve your self-esteem, concentration, and sleep quality.

#2. Eat Healthily

Eat Healthy Illustration
Illustration by Efi Leidinger via Dribbble

Eating a healthy, balanced diet can help you feel better and more energized, physically and mentally. Healthy foods have a lasting impact on your physical and mental health. Both your body and brain need the right nutrients to function properly. Make sure to incorporate the following in your diet:

  • Fresh fruits and vegetable
  • Nuts and seeds
  • Milk, cheese, and other dairy products
  • Fish packed with omega acid
  • Wholegrain cereals
  • Nutrient-rich smoothie packs

While you’re at it, you should also consider fasting. Apart from weight loss, intermittent fasting also helps keep various parts of your body in shape. Wondering where or how to start? Well, you’ll first need to understand what it means and some of the factors to consider.

Remember, the number of hours you restrict yourself from eating may vary depending on the type of intermittent fasting you choose to adopt. Fortunately, technology has made it a lot easier even for beginners to keep track of their progress. For instance, apps like LIFE Intermittent Fasting Tracker can help you do this and more.

#3. Get Plenty of Sleep

Getting 7 to 8 hours of restful sleep every night is as important as eating healthy foods. It helps the body to repair damaged cells, as well as help the brain process new information and store memories.

Poor sleep can weaken the immune system and trigger depression and anxiety. If you constantly experience poor sleep, maybe it is time to ditch that old mattress and get a new mattress for sale by DirectBed, or from any store near you.

#4. Do Something You Enjoy

Engaging in your favourite activities helps reduce blood pressure and stress, as well as boost psychological and physical functions. For example, if you are interested in skincare, you can enrol in an online beauty course to earn your facial skincare certificate by Ginas College.

You can also pamper yourself by booking an Em Clinic and Spa ablative laser skin resurfacing session, or one nearest you. Enjoying yourself does not only make you feel good but also an effective way to beat stress. You can choose a hobby that you can do alone or with your family or group of friends.

#5. Get Plenty of Sunshine Vitamins

Exposure to sunlight helps activate your body’s natural ability to produce vitamin D. However, certain foods and supplements can also help ensure that your body can get adequate levels of the vitamin in your blood.

Vitamin D helps fight various diseases and reduce the risk of depression. Try to go out and soak in the warmth of the sun for 30 minutes to 2 hours a day, but make sure to protect your skin and eyes.

#6. Take a Break

Take A Break
Illustration by Ashleigh Green via Dribbble

Taking breaks will help recharge your body and brain to keep them functioning properly. Think of it as a form of preventive medicine to allow your immune system some time to catch up. Keeping yourself busy may be fruitful, but it can have a negative impact on your physical and mental wellbeing. Plan a vacation or simply stay at home to get a well-deserved rest.

#7. Avoid Smoking, Alcohol, and Drugs

Bad habits like drinking alcohol, smoking cigarettes, and drug abuse are not good for your physical and mental health. Too many alcoholic drinks can make you feel depressed and anxious the next day, while excessive drinking for prolonged periods can lead to a deficiency of thiamine in your body.

Thiamine is an essential nutrient that helps the brain function properly and prevents the risk of memory and motor problems, including confusion. While many people think that smoking helps relieve stress and anxiety, prolonged cigarette smoking can actually increase tension and anxiety.

In addition to lung problems, studies have proven that smokers are more likely to develop depression over time compared to non-smokers. Lastly, substance abuse can have long-standing effects on your mental health as they do not only make you feel more anxious and depressed but will also cause paranoia and delusions.

In serious cases, prolonged drug addiction can increase your risk of developing mental disorders, such as schizophrenia.

#8. Be Grateful Always

Too often, many people focus on the negative things that have happened while showing little appreciation for the beauty around us. For instance, after a bad breakup, you only remember how badly the person hurt you but tend to forget all the good things that brought you together.

Always treasure good memories despite the unpleasant events that attempt to consume you. Make sure to be thankful and show appreciation for the little things. Adopting a grateful attitude is one of the ways in achieving the highest level of self-care.

Taking care of yourself often starts with checking in with yourself periodically. This allows you to assess the things that are changing around you or getting out of control. Being conscious of your wellbeing can help you achieve true self-care. Self-care often starts with simple acts like getting enough sleep, eating well, booking a vacation, or pampering yourself.

Caring for physical and mental health helps maintain a healthy relationship with yourself and allows you to share good feelings with the people surrounding you. Self-care allows you to reinvigorate and be the best version of yourself to others. List down all the things that make you feel happy and alive and commit to them. Being healthy in body and mind can help you live your best life.

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