In today’s fast-paced world it’s very easy to get lost in the rat race and find that your well-being is diminishing. Simply look at the average office job, it’s easy to stay sedentary when you sit in front of the computer all day, it’s easy to stay up all night trying to climb the corporate ladder or meet this week’s deadlines, it’s easy to drink too much caffeine, it’s easy to compare yourself to others on and feel inadequate – everything is making it easy for your health to slip away.
One of the biggest consequences and takeaways from the various lockdowns around the world, due to Covid 19, was the increase in instances of poor mental health and mental illnesses. What we have come to understand is the human well-being needs to be addressed holistically and that body and mind should not be separated. If this sounds like you, here are 4 good ways to improve your health quickly.
One of the most powerful ways to get your health back is to sleep well. Consistently sleeping for less than 6 hours per night is linked to a host of health consequences, like an increased risk of cardiovascular disease and diabetes, with some countries even listing shift work as a probable carcinogen. Sleep is something that is incredibly easy to disrupt these days due to dependencies on mobile phones and in some cases even addictions to them. The best thing that you can do if your sleep has been disrupted is to get back into a routine, start going to bed at the same time every night and wake up at the same time every morning, and soon your body will adjust. Seven to nine hours of sleep is recommended, however, quality is important the most important thing. If you are struggling to fall asleep, wake up early and get some sunlight, do not consume too much caffeine, and do not consume caffeine late in the afternoon. Avoid sleeping pills as they do not equate to natural sleep but if you are really struggling, seek medical help before trying your own sleeping pill remedies.
The saying “you are what you eat” holds true here. Often when people are stressed or overworked they resort to fast food because they either don’t have time or they start to crave it as it becomes a form of distressing. For those who are worried about not getting a host of daily vitamins in their diet, you can check out https://supplementfirst.com/collections/pure-encapsulations for all your health supplement needs. It’s a good idea to supplement when you are feeling depleted or going through a stressful period as your body is using its resources at a faster rate. To make yourself more resilient, avoid letting bad eating habits stick and make sure you are aware of what not to put into your body. Avoid refined and processed foods and anything with artificial additives. Stick to organic whole foods to ensure your body is getting the natural fuel it needs. This is a good starting base and from here you can tweak your diet with a health professional if needed.
Exercise is one of the best tools to combat depression and regulate your weight. Your body evolved over a period of time when humans were always on the move, so you could think of it as a requirement for some of your body’s processes. Ideally, get outside and exercise out in the fresh air and sunlight. Vitamin D is responsible for regulating a bunch of DNA, so it’s vital to get enough of it. Exercising sufficiently is going to make you feel more positive about life in general (it’s a great way to get a dopamine hit) and help with your sleep.
Meditation has become a trend recently and quite rightfully so since there is so much scientific research coming out proving it’s worth. However, you don’t have to meditate (but it would be a great idea to do so and it is recommended) but you should at the very least respect the mind’s role in your health and deliberately put effort into keeping it healthy. – as you do with sleep, diet, and exercise. Are you conscious of your thoughts and emotions? Are you suppressing anything? How often do you feel stressed? Do you find your work or some other aspect of your life meaningful? There are many mindfulness practices out there such as yoga, meditation, walking, writing, and music. You don’t need to become a monk, but you should incorporate a mindfulness practice that you enjoy into your life.
Hopefully, this article has shed some light on good ways to improve your health quickly. If you or someone close to is going through a tough time, then consider the current roles of sleep, diet, exercise, and the mind in your health.