Wealth is health. And that might not be how the saying usually goes, but it is also just as valid. Being healthy is underrated because the statistics for chronic diseases are higher than ever. For one, IDF projections show that 1 in 8 adults will be living with diabetes by 2045.
Aside from this, there is also an increase in mental health conditions like depression and anxiety. With over 280 million living with depression in 2024, we have to be more intentional about mental health as well.
What helps you boost your physical and mental health? Our health and well-being are generally influenced by a combination of physical, mental, and emotional factors. So, it is recommended that you adopt beneficial, healthy daily habits, mostly due to their profound impact on both our physical and mental health.
Today, we'll explore some simple yet effective habits you can do daily to support your holistic health.
Are you healthy?
Physical health is a sum total of the condition of your body. This means how fit you are, how you eat and disease prevention. Mental health is your emotional, psychological, and social well-being. It affects how you think, feel, and act in daily life.
Good physical and mental health helps you stay healthy, manage stress, have healthy relationships, and enjoy life. On the other hand, poor mental and physical health is more likely to lead to chronic conditions, negative thinking, and emotional distress.
Both physical and mental health are closely linked, and caring for one can improve the other. When you are able to find a way to nurture both, then you can enhance the quality of your life and enjoy staying healthy.
However, it starts one day at a time. This means, your day to day activities have a long term effect on your overall health. It is all in the little things. So, what are some daily habits that add up to a fulfilling life? Check them out.
Getting Quality Sleep
Not enough people know what a good night's rest can do to your health. So, let’s get into it. One of the most fundamental aspects of good health is getting quality sleep on a regular basis.
Sleep is extremely beneficial because it helps our bodies and minds to recharge and recover. When we don't get enough sleep, or our sleep is disrupted, it can have far-reaching consequences on our physical and mental well-being.
Imagine having a stress filled day and then getting to recharge with a good night sleep. The daily habit you should take from this is to establish a consistent sleep schedule. You can do this by going to bed and waking up at the same time each day, even on weekends.
The approach to your night routine is also a place to cultivate a healthy habit. Strive for 7-9 hours of quality sleep per night. While at it, create a relaxing bedtime routine like taking a warm bath, reading a book, or practising light stretching. Also make sure your bedroom is dark and free of distractions like your phone.
If you find yourself regularly struggling with insomnia or poor sleep quality, you might need some help. Make sure you reach out to your healthcare provider. They may be able to provide guidance or recommend lifestyle adjustments to help improve your sleep patterns.
Move Your Body Regularly
Many jobs today are sedentary. And they don’t give room for much physical activity every day. This means you need to be intentional about getting some exercise, especially if you work one of those desk jobs or remotely.
Regular physical activity helps your physical health. Already it helps with weight loss, cardiovascular health, and strength fitness. Mentally, it is also a mood booster and removes anxiety and depression.
There are also a mix of exercises that can constitute physical activity. The goal is first to get your movement up. Take walks when you can, register for a gym, or start skipping. According to guidelines, you should aim to have a combination of aerobic, strength-training, and flexibility exercises in your weekly routine.
Aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week. You can also try yoga or pilates. They are very helpful for your mental health as well.
To avoid feeling like it is a chore, find physical activities that you genuinely enjoy, like swimming, dancing, hiking, or playing a sport. When you make exercise an enjoyable part of your lifestyle rather than an obligation, you will find it easier to stick to.
Create a Routine
Schedules, to-do lists, and reminders are lifesavers. Having a consistent daily routine provides structure and stability, helping reduce feelings of stress or overwhelm. Include time for self-care, physical activity, and relaxation to maintain a balance between productivity and rest.
Limit Screen Time
Social media is addictive lately. It is easy to spend hours on screens, whether for work, social media, or entertainment. However, too much screen time can negatively impact your mental health. Eventually, they might lead to issues like poor sleep, anxiety, and a lack of focus.
Instead, make it a habit to limit screen time, especially before bed. Even exposure to blue light from screens can interfere with your sleep cycle. Replace some screen time with more mindful activities, like reading, journaling, or spending time outdoors.
Fuel Your Body with Nutritious Foods
Many people have cultivated the habit of leaving home without breakfast and snacking on junk food as the day passes. The meals we eat have a direct impact on our physical and mental well-being. Many foods are a direct risk factor for conditions like hypertension, obesity, and diabetes.
Instead of these unhealthy meals, cultivate a habit of eating a balanced, nutrient-dense diet. Meals like this give you all the essential vitamins, minerals, and macronutrients our bodies need to function well.
There are various types of meals that fit this criteria. Fill your plate with whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Also, stay hydrated by drinking plenty of water throughout the day. Even more importantly, limit your intake of processed, sugary, and high-fat foods.
If you struggle with your relationship with food or have specific dietary needs, work with a registered dietitian or nutritionist. They can help you develop a personalised eating plan that supports your overall health and wellness goals.
Practice Mindfulness
It might seem quite small, but mindfulness goes a long way. Mindfulness is the practice of being fully present and engaged in the current moment. It is a very important concept for boosting mental health especially.
Mindfulness is a powerful tool for managing stress, improving focus, and cultivating a greater sense of inner peace. Having mindfulness means you are prioritising your own health. For example, mindfulness habits like setting aside a few minutes daily for meditation or deep breathing exercises.
As you go about your day, make a conscious effort to be attentive to your senses – notice the sights, sounds, smells, and textures around you. These things help you to remain grounded and anchor your mental health.
Mindful eating is another great practice. In addition to eating healthy meals, mindful eating helps you slow down and savour each bite. Feel how nourishing the food feels as you eat it. You can also try mindful walking, where you focus on the sensations of your body moving through space.
If you're new to mindfulness, start small with just 5-10 minutes per day. Over time, you can gradually increase the duration of your practice. Consistency is key, as the benefits of mindfulness compound with regular practice.
Nurture Social Connections
It is no surprise that strong social connections are vital for our emotional and mental health. We humans are inherently social creatures. Our mental health thrives when we feel a sense of belonging and support from our loved ones and community.
For physical health, joining a community or gym can boost your physical health, especially if it is a daily or weekly meeting. For mental health, make time to connect regularly with friends and family. Call them regularly, plan outdoor activities, or simply reach out to check in.
If you're feeling isolated or lonely, don't hesitate to reach out for support. Speaking with a therapist or joining a support group can be valuable resources for building healthier social connections.
Manage Stress Effectively
Stress is a natural part of life, but chronic or excessive stress can take a toll on our physical and mental health. Stress may lead to a breakdown of your body to illness or even a mental breakdown that hurts you.
Instead, we should stay ahead of the curve–-prevent stress before it rears its head. And if it does, finding healthy ways to cope with and manage stress. The major way to manage it is to have stress-relieving practices in your daily routine.
If you feel stress coming on, start with journaling, deep breathing exercises. Another important thing to try is to engage in a hobby you enjoy. Also, make time for relaxation and self-care, whether it's taking a warm bath, going for a nature walk, or simply spending time doing an activity that brings you joy.
As we have mentioned, if you find yourself frequently feeling overwhelmed or unable to cope with stress, don't be afraid to seek professional support. It is also a way to care for your physical and mental health. Speaking with a therapist or counsellor will provide valuable tools and strategies for managing stress in a healthy way.
Cultivate Gratitude and Positivity
We have already expressed how mindfulness as a habit will help you. But to add to that, our mindset and perspective can have a profound influence on our mental and emotional well-being.
When you have a grateful and positive outlook, you will be able to navigate life's ups and downs with more resilience and optimism. So try to set aside time each day to reflect on the things you're grateful for, no matter how small. This simple practice of gratitude can shift your focus towards the good in your life, rather than dwelling on the negative.
Additionally, make an effort to reframe challenges and setbacks as opportunities for growth and learning. Look for the silver lining in difficult situations, and remind yourself of your past successes and strengths.
Lastly, surrounding yourself with positive, uplifting people. It is no secret that the people around you are a huge influence on how you approach things. Limit your exposure to negative or toxic influences, and instead, seek out relationships and communities that uplift and inspire you.
Volunteer or Help Others
It never hurts to help someone else. Instead, it might be a habit that you will be happy you tried later on. For your physical health, it is more of the physical activity that helps you. But for your mental health, helping others provides a sense of purpose.
It also reduces stress, and increases feelings of happiness and fulfilment. All of these are a good recipe for great mental health. Plus, the social interaction that often comes with volunteering strengthens your connections with others, adding to your sense of belonging and well-being.
Final Thoughts; Seek Professional Support When Needed
While practising these daily habits can significantly improve your physical and mental health, it's important to recognize when additional support may be necessary. Don't hesitate to reach out to a healthcare professional if you're struggling with persistent issues, such as chronic pain, mental health concerns, or sleep problems.
A primary care physician, therapist, or counsellor can provide personalised guidance and resources to help you address your specific needs. They may recommend targeted treatments, such as medication, therapy, or lifestyle modifications, to help you achieve optimal well-being.
Remember, taking care of your health is an ongoing journey, and there's no one-size-fits-all approach. What you need to do is be proactive, adaptable, and open to professional support when needed. Day by day, you can cultivate a lifestyle that supports your physical, mental, and emotional health for the long term.
Share:
Unlock Your Inner Drive: The Science Behind Motivation