Your mind and body are intrinsically connected and so when it comes to self-care, it is essential that you take care of both. We look at some everyday steps you can take to nourish both your mental and physical health.
Get enough sleep
To function well during the day, you need enough restorative sleep to support a healthy mind and body. And that means getting sufficient shuteye for your individual needs. Between seven and eight hours is the typical amount of sleep recommended for your overall health and wellbeing, but it is as much about the quality of sleep, as it is about quantity.
Creating a consistent and effective sleep routine can really help to support and replenish both your physical and mental health, and leave you better prepared to deal with the opportunities and challenges of the day ahead.
Disconnecting from your tech and unwinding properly before you go to sleep will also help to get your body and mind into a more relaxed state and ready to sleep. And, if you do find you are waking unrefreshed, or seem to struggle with tiredness during the day, iron tablets may also help to reduce feelings of fatigue.
Be physically active
Not only does regular exercise support your physical health and energy levels, but it is also proven to help with anxiety and depression, as well as boosting your mood, reducing fatigue, and supporting more restful, restorative sleep.
You should aim for around 150 minutes of moderate activity per week to increase those ‘feelgood’ endorphin hormones in your body, help you to maintain a healthy weight and can lower your risk of developing certain diseases, such as stroke, coronary heart disease and type 2 diabetes.
As well as getting active each day, a balanced healthy diet is another foundation to good mental and physical health. Ensuring you get all the essential nutrients you need for your health and wellbeing should be the focus. So that means choosing wholefoods, plenty of fresh fruit and vegetables, fibre, healthy fats, and unprocessed carbs as well as limiting processed food, saturated fats, sugar, and alcohol.
Ensuring you are well hydrated is essential too, as adequate fluid intake will help to keep your body active and your mind sharp.
Your meal plans should also aim to support and sustain your energy levels and, while you should be able to get all of the essential nutrients you need from your diet, it can also be beneficial to supplement with a high-quality multivitamin for extra health support.
Calm your mind
Developing physical and emotional resilience to life’s ups and downs is essential for your health and so building in de-stressing strategies such as mindfulness, meditation and relaxation are excellent forms of self-care.
Taking some quality time each day to disconnect and calm your mind is time well spent and will also help you to deal with everyday stress and find a healthy balance. So, whether that’s a yoga class, a leisurely stroll in the park or simply spending a few mindful minutes alone in the garden, creating a calm inner space is good for both your body and your mind.