{"id":2179,"date":"2016-08-12T14:12:12","date_gmt":"2016-08-12T13:12:12","guid":{"rendered":"https:\/\/www.egeve.com\/up\/wordpress\/2016\/08\/12\/6-easy-tips-for-improving-physical-and-mental-health\/"},"modified":"2022-10-29T18:56:45","modified_gmt":"2022-10-29T17:56:45","slug":"6-easy-tips-for-improving-physical-and-mental-health","status":"publish","type":"post","link":"https:\/\/www.egeve.com\/en\/6-easy-tips-for-improving-physical-and-mental-health\/","title":{"rendered":"6 Easy Tips for Improving Physical and Mental Health"},"content":{"rendered":"\n

Since the beginning of the year, I\u2019ve been focusing hard on not only eating better, but feeling better, both physically and mentally.<\/strong><\/p>\n\n\n\n

I\u2019ve 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. Our mind, body and spirit are intertwined, so optimizing each of these parts is essential in order for me to function at my very best. As a devoted wife and busy mom of four, I want to be able to have the energy to take care of my family for many more years to come.<\/strong><\/p>\n\n\n\n

In January, I put together a plan to help get myself on track physically and mentally. I spent time evaluating my lifestyle \u2013 identifying both supportive and diminishing factors of my health.  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.<\/strong><\/p>\n\n\n\n

1. EAT CLEAN<\/strong><\/span><\/h2>\n\n\n\n
  • Eat real, whole foods, and cut back on processed foods (eliminate products made with white sugar, white flour, hydrogenated and partially hydrogenated fats).<\/strong><\/li>
  • Eat brain-boosting foods (read my 3-part series on Brain-Boosting Foods)<\/strong><\/li>
  • Eat a variety of colorful fruits and vegetables that are naturally rich in antioxidants (think red, orange, yellow, purple, green, blue).<\/strong><\/li>
  • Choose high quality lean proteins like beans\/legumes, poultry, omega-3 rich fish and eggs, shellfish, nuts\/seeds and lean meats.<\/strong><\/li>
  • Buy chemical-free (hormone-free, antibiotic-free, organic) products whenever possible.<\/strong><\/li>
  • 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.<\/strong><\/li>
  • Cook more \u2013 It\u2019s cheaper than eating out, you\u2019ll eat higher quality and better food, it\u2019s fun and you\u2019ll know exactly what goes into your food. Plus, it\u2019s a great way to show your family how much you love them.<\/strong><\/li><\/ul>\n\n\n\n

    2. EXERCISE REGULARLY<\/span> <\/strong><\/span><\/h2>\n\n\n\n

    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\u2019m less stressed.<\/strong><\/p>\n\n\n\n

    • Do something you find <\/span>fun \u2013 Recently, I rediscovered workout videos that I love doing \u2013 they\u2019re a mix of cardio, strength training, abdominal work, walking and pilates. Whether it\u2019s running, weight lifting, spinning or walking, find something <\/span>you have fun doing.<\/span><\/strong><\/li>
    • Come up with your own <\/span>S.M.A.R.T. Fitness Plan that is  <\/span>Specific, <\/span>Measurable, <\/span>Attainable, <\/span>Realistic and <\/span>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.<\/span><\/strong><\/li>
    • Track your progress  \u2013 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.<\/span><\/strong><\/li>
    • Workout when it works for you \u2013 I discovered that I prefer working out after dinner, when all my work and chores are done for the day. <\/span><\/strong><\/li><\/ul>\n\n\n\n

      3. SLEEP 7-8 HOURS A NIGHT<\/span><\/strong><\/span><\/h2>\n\n\n\n

      I\u2019m 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\u2019t 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\u2019m in bed by 11:00PM and wake up at 6:00AM, that doesn\u2019t mean I\u2019m 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 \u00bd 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.<\/strong><\/p>\n\n\n\n

      4. THINK POSITIVE <\/span><\/strong><\/span><\/h2>\n\n\n\n

      Our frame of mind has a huge impact on our stress levels and our health. By nature, I\u2019m more of pessimist, but I\u2019ve found a few things that have helped improve my mental state of mind.<\/span><\/strong><\/p>\n\n\n\n

      • 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 \u201cChoose to be happy\u201d band is a great reminder throughout the day to stay positive.<\/strong><\/li>
      • Listen to relaxing or inspirational music. I have the radio channel in my car set to KLOVE for when I\u2019m running errands (sometimes I even sing along). Find music that you enjoy and find relaxing or inspirational.<\/strong><\/li>
      • Focus on your blessings. Every night when we sit down to dinner we thank God for the many blessings He\u2019s given our family. This helps put our day into perspective no matter how good or bad it was.<\/strong><\/li>
      • Reframe situations by looking at a problem from a different angle. By flipping the way you view a problem on its side, it\u2019s 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.<\/strong><\/li><\/ul>\n\n\n\n

        5. GIVE MORE THAN YOU EXPECT TO RECEIVE<\/strong><\/span><\/h2>\n\n\n\n

        They say giving is better than receiving, and I\u2019m a firm believer in this. Even a small gesture on our part can make a positive (and sometimes big) difference in someone\u2019s day. Personally, I enjoy cooking for cancer patients in my church and community, and have found this experience especially rewarding. It doesn\u2019t 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.<\/strong><\/p>\n\n\n\n

        • Verbalize your thankfulness each day, whether it\u2019s thanking the person bagging your groceries, or thanking God for the many blessings He\u2019s given you and your family.<\/strong><\/li>
        • Help someone in need. Recently, our women\u2019s group had \u201cCasserole Day\u201d where we stocked up our church freezer with casseroles for families in need. Whether it\u2019s 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.<\/strong><\/li><\/ul>\n\n\n\n

          6. EMBRACE SUPPORTIVE RELATIONSHIPS <\/strong><\/span><\/h2>\n\n\n\n

          Over the years, I\u2019ve 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\u2019t 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 \u2013 people that have my best interests at heart.<\/strong><\/p>\n\n\n\n

          I\u2019m looking forward to continuing my journey, and I know tweaks will have to be made along the way, but I\u2019m hopeful that I\u2019m on the track to a healthier 2014.<\/strong><\/p>\n\n\n\n

          I\u2019d love to hear your thoughts. What\u2019s your healthy?<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

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