Since the beginning of the year, I�ve been focusing hard on not only eating better, but feeling better, both physically and mentally. I�ve made some good strides towards eating healthier the past 4-5 years, but there are areas in my life that could definitely use some improvement, including getting into better shape physically and mentally.
I looked at my mental attitude, physical activity, dietary habits, family relationships, work relationships and social relationships to identify areas in my life that I need to improve on as well as areas that I need to relieve or shed my life of.
Today, I'd like to share 6 Tips for Improving Physical and Mental Health:
1. EAT CLEAN
- Eat real, whole foods and cut back on processed foods (eliminate products made with white sugar, white flour, hydrogenated and partially hydrogenated fats).
- Eat brain-boosting foods (read my 3-part series on Brain-Boosting Foods)
- Eat a variety of colorful fruits and vegetables that are naturally rich in antioxidants (red, orange, yellow, green, blue...).
- Choose high quality lean proteins like beans/leume, poultry, omega-3 rich fish and eggs, shellfish, nuts/seeds an lean meat..
- Buy chemical-free (hormone-free, antibiotic-free, organic) products whenever possible.
- Stay hydrated by drinking 6-8 glasses of water throughout the day (I drink water first thing in the morning, at breakfast, mid-morning, at lunch, in the afternoon, at dinner, and after I work out). Herbal teas are also a good source of fluids.
- Cook more � It�s cheaper than eating out, you�ll eat higher quality and better food, it�s fun and you�ll know exactly what goes into your food. Plus, it�s a great way to show your family how much you love them.
2. EXERCISE REGULARLY
I have to admit that exercising on a regular basis is the weakest point in my health and wellness journey. My biggest problem has been finding something I enjoy and the lack of consistency. But, when I exercise, I have more energy, I sleep better, and I�m less stressed.
- Do something you find fun. Recently, I rediscovered workout videos that I love doing - they�re a mix of cardio, strength training, abdominal work, walking and pilates. Whether it�s running, weight lifting, spinning or walking, find something you have fun doing.
- Come up with your own S.M.A.R.T. Fitness Plan that�s Specific, Measurable, Attainable, Realistic and Timely. My S.M.A.R.T. Plan targets working out 5 days a week for at least 30-45 minutes each day, including cardio and strength training.
- Track your progress - I keep track of my daily workout on a weekly chart and use a Jawbone UP24 (my husband gave me one for Christmas) to make sure I get in enough steps each day.
- Workout when it works for you - I discovered that I prefer working out after dinner, when all my work and chores are done for the day.
3. SLEEP 7-8 HOURS A NIGHT
I�m a night owl by nature which can be a problem when you have to wake up early with your kids. Until I started tracking my sleep using my Jawbone UP24, I didn�t realize that I was only getting a little over 6 hours of sleep a night. Some people can function on that, but for me, I do best when I have 7-8 hours of sleep a day. Even if I�m in bed by 11:00PM and wake up at 6:00AM, that doesn�t mean I�m getting 7 hours of sleep. It takes me a while to fall asleep, and if I wake up in the middle of the night, that also cuts into my sleep, so effectively, I might only get 6 � hours of sleep. So, now I try to hop into bed half an hour earlier to make sure I get at least 7 hours of sleep a night.
4. THINK POSITIVE
Our frame of mind has a huge impact on our stress levels and our health. By nature, I�m more of pessimist, but I�ve found a few things that have helped improve my mental state of mind.
- Start the day off on a positive note. I find reading inspirational quotes or doing my Bible study homework first thing in the morning helps puts my day into perspective. Wearing my �Choose to be happy� band is a great reminder throughout the day to stay positive.
- Listen to relaxing or inspirational music. I have the radio channel in my car set to KLOVE for when I�m running errands (sometimes I even sing along). Find music that you enjoy and find relaxing or inspirational.
- Focus on your blessings. Every night when we sit down to dinner we thank God for the many blessings He�s given our family. This helps put our day into perspective no matter how good or bad it was.
- Reframe situations by looking at a problem from a different angle. By flipping the way you view a problem on its side, it�s possible to find something positive in almost any situation. Read this post to see how I was able to reframe a recent disaster when a pipe burst in our house into seeing it in a positive light.
5. GIVE MORE THAN YOU EXPECT TO RECEIVE
They say giving is better than receiving, and I�m a firm believer in this. Even a small gesture on our part can make a positive (and sometimes big) difference in someone�s day. Personally, I enjoy cooking for cancer patients in my church and community, and have found this experience especially rewarding. It doesn�t take a lot of effort on my part, yet it can mean the difference between a cancer patient eating and not eating. Read this post on how I was inspired by helping a friend with cancer.
- Verbalize your thankfulness each day, whether it�s thanking the person bagging your groceries, or thanking God for the many blessings He�s given you and your family.
- Help someone in need. Recently, our women�s group had �Casserole Day� where we stocked up our church freezer with casseroles for families in need. Whether it�s volunteering at the local food pantry, or checking in on a friend, a little effort can go a long way, and the intangible rewards you will reap are immeasurable.
6. EMBRACE SUPPORTIVE RELATIONSHIPS
Over the years, I�ve learned which family, work and social relationships have been supportive to my health as well as which ones were dragging me down or emotionally draining. Like all of you, I don�t have a lot of free time, so I choose to spend my time nurturing relationships with people that are positive influences in my life and inspire me to be better � people that have my best interests at heart.
Jeanetteshealthyliving
6 TIPS FOR IMPROVING PHYSICAL AND MENTAL HEALTH
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