10 Ways To Improve Your Health
If you're feeling stressed and blue, it may be time to take a good, hard look at your lifestyle. Stress weakens the immune system, reduces sleep quality, and impairs cognitive functioning. It's also been linked to heart disease, headaches, asthma attacks and many other health problems. This can all be avoided with a few simple tweaks to your day-to-day routine!
The first step is getting enough sleep — that means 8-10 hours every night if possible! Next is saying goodbye to multitasking — try focusing on one task at a time instead of juggling several at once. You'll feel calmer, more refreshed, and you'll be more efficient at performing any tasks.
By cutting down on the stress in your life, you'll give your body a chance to do what it's designed to do — heal itself! Here are 10 simple things you can do to reduce stress and improve your health:
1. Breathe deeply. Deep breathing retrains your body to breathe properly when under stress. The act of breathing deeply sends signals to the brain that everything is fine, and relaxes the muscles throughout the body. Deep breathing also brings in twice as much oxygen as shallow breathing, which can help flush out toxins from the bloodstream.
2. Stay hydrated by drinking water often. Dehydration is a major cause of fatigue, poor concentration, and headaches. Carry a bottle of water with you at all times so you can stay properly hydrated.
3. Focus on what you're grateful for. Research shows that people who keep a gratitude journal are happier, healthier, and more optimistic about the future than those who don't. Express appreciation for the people in your life — their care, time and support — as well as for gifts you've been given (a new keyboard?), talents/skills that you cherish (perfect pitch?), and anything else that brings you joy or satisfaction!
4. Practice random acts of kindness every day. Acts of kindness have been shown to lower stress levels and make people happier. Try writing a thank you note, sending a birthday card, or offering to help someone with their shopping bags. Even something as simple as returning a smile to a stranger can make both of you feel better!
5. Learn something new every day. Studies show that people who are continuously learning new things (like learning a language, cooking, or playing an instrument) have more success at work and are also healthier overall. Try keeping an "interest box" on your desk and add things — like photos or ticket stubs — that interest you every day!
6. Eat high-quality, plant-based foods. Fruits and vegetables are packed full of beneficial phytonutrients, fiber, vitamins and minerals, which all work together to boost your immune system and keep your body in top shape. This means avoiding junk food as best you can.
7. Set boundaries. Controlling stress doesn't mean that you have to be a "victim." It's okay to say "no" to requests from people you don't like or who don't appreciate your time — for example, people who constantly demand your attention or who ask you for favors too often (we've all been there!) It also means being honest with yourself about what you're capable of doing right now. When you're feeling stressed (and beginning to feel overwhelmed), sit down and take a couple of minutes to figure out what's stressing you out and what you can do about it.
8. Talk to someone about your feelings. Talking about how you're feeling with a friend or family member can actually reduce stress levels! It also gives you an opportunity to address any underlying issues that may be contributing to your stress level. Try asking your partner, best friend, or a close family member how they deal with stress. You could also ask them if they'd be willing to help mediate certain situations (get rid of the clutter, stop eating junk food, for instance!)
9. Exercise regularly. It's important to stretch, move around, and exercise every day — but everyone's definition of "exercise" is different. Even something as simple as going for a walk counts! Try walking for an extra 20 minutes every day, or swimming 30 laps at the pool.
10. Meditation and yoga are great ways to reduce stress and improve your health. Yoga, meditation and other calming activities (reading a book or listening to music) can help you feel centered, relaxed and balanced. Meditation is particularly useful because it clears the mind of distractions and allows you to focus on quieting the body & mind through breathing exercises.