how will you mentain your health holisticaly
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how will you mentain your health holisticaly
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Taking care of your physical health
* Eat healthy
The food you eat plays a major role in how you feel both physically and mentally. A diet rich in antioxidants lowers free radicals in your system, preventing brain fog and vitamin and mineral deficiency. Walnuts, celery sticks, blueberries, tart cherries, spinach (in sandwich wraps), orange vegetables and fruits, pineapple bites, avocado slices, and chia seeds (in yogurt) are easy foods to eat throughout the day. Add some spice to your food with turmeric, ginger, onions, and garlic. Their anti-inflammatory properties can help reduce pain.4 A variety of fruits and vegetables, wholegrain cereals or bread, nuts and seeds, dairy products, and oily fish are also good for the body and brain.5
* Hydrate
Stress can lead to dehydration symptoms. Do a little math to make sure you’re drinking enough water. Divide your body weight by two, and that’s the number of ounces of water you should be drinking each day. So a 150-pound person should drink 75 ounces of water daily. Get extra “water” credit by eating more fresh fruits and vegetables that naturally contain a lot of H2O.4
* Drink in moderation
In the spring of 2020, alcohol sales were up 55 percent from the same time last year.6 It’s thought it’s because people are trying to drown their pandemic-related stresses with alcohol. Drinking to reduce stress can do the exact opposite. It can cause more stress and anxiety after the alcohol wears off, leaving you to deal with the same challenging feelings you had before taking that first sip. If you do decide to drink, do so in moderation.
* Get enough sleep
Love watching re-runs of your favorite TV show before going to bed? Be careful it doesn’t interfere with the recommended seven to nine hours of sleep for adults. Missed Z’s can prevent your body from producing and releasing cytokines that fight stress. In fact, you may want to replace the TV habit with an essential one. Rub lavender oil on your feet, neck, or temples to put you in a sleepy mood.4
* Move your body
There are many benefits to adding aerobic exercise to your routine. It can help ward off illnesses, increase your physical stamina and boost your mood.7 A 10-minute yoga or stretching session also does the body — and mind — good. While opening your joints and releasing your synovial fluid (which lubricates your joints), it will help you become more aware of the good things in life.4
* Just breathe
A regular routine of breathing exercises will help ease your stress. Wearing comfortable clothes, find a comfortable spot to get started. Inhale through your nose, filling your belly with air, and exhale through your nose. Placing one hand on your belly and one on your chest, notice your belly rise (when inhaling) and lower (when exhaling). Do this for 2 to 10 minutes while focusing your breath and your mind while saying to yourself, “I breathe in peace and calm,” and “I breathe out stress and tension.”8
* Go outside
There’s nothing more soothing than observing nature’s beauty — whether it’s listening to a tree’s rustling leaves, watching wildlife at play, or feeling the sun’s warmth on your skin. Open your doors so you can open your mind.
Take care of your mental health
* Communicate
Reach out and share your feelings with a loved one. It can alleviate stress and help you feel cared for. And then you can better cope with the problem you’ve been carrying — you might even inspire your confidant to share with you an issue that’s been on their mind.
* Drop the guilt
Do you feel bad about how you feel? Try not to. It might be easy to think that a better person wouldn’t feel this way, but it’s not true or productive. Instead recognize your feelings without judgment and then thoughtfully choose how to act.2
* Accept yourself
Though you might be good enough, you’re not perfect. Everyone has their strengths and their weaknesses — including you. So don’t compare yourself to others.
* Self-affirmations are really helpful. You want to retrain the brain so that you’re thinking (and saying) positive — and not negative — things about yourself. Use the words, “I am,” and then fill in the blank.4
* Create something
For some people, writing about their feelings can be a big stress reliever.