January 3rd is International Mind-Body Wellness Day, a time dedicated to celebrating the connection between mental and physical well-being, and how maintaining both keeps you feeling your best.
As we enter a new year and deal with the effects of the ongoing pandemic, we want to encourage you to continue to make your health a priority. At the start of each new year, many people try to put their health first but usually have trouble maintaining it.
Here are some tips to achieve mind-body wellness in 2022.
Make Healthy Eating Choices
Eating healthy is one of the best ways to achieve a healthy lifestyle. The meals we consume each day are supposed to fuel our bodies. Eating more plant-based foods can provide your body with more energy each day. Plant-based meals are high in fiber, complex carbohydrates, and this may keep you feeling fuller for longer periods while also increasing your energy.
On the other hand, consuming too much sugar is known to increase rates of obesity, high blood sugar, and high blood pressure. All of these conditions can affect the arteries of your body and can lead to further complications like heart failure, heart attacks, and strokes.
Pairing a healthy diet with an active lifestyle is essential to achieving mental and physical well-being. Staying active each day can naturally boost your mood and strengthen your body.
When you exercise, your body releases endorphins. Endorphins are hormones that relieve pain and create a general feeling of well-being. Practicing a healthier lifestyle may also result in weight loss, improved heart health, and better sleep. Here are a few activities that you can incorporate into your daily routine:
- Take a 20-minute walk
- Bike to work
- Enroll in a yoga class
- Start hiking
- Go for a run
Get More Sleep
Adults should aim to get at least 8 hours of sleep each night. Having good sleep hygiene will keep you feeling focused and energized throughout the day. Some ways to improve your sleep hygiene include:
- Going to bed at the same time each night, including on the weekends.
- Sleeping in a quiet, dark, and relaxing environment.
- Avoid electronic devices, such as TVs, computers, and smartphones before bedtime.
- Avoid large meals, caffeine, and alcohol before bedtime.
Identify and Change Unhealthy Habits
Smoking, drinking, and overeating are just a few bad habits that can impact your health. We recommend finding healthy ways to cope with anxiety, stress, and day-to-day cravings.
Take small steps to steer away from temptations that feed your addictions or bad habits. You can also try to replace your bad habits with healthier ones. Instead of engaging in unhealthy behavior when you feel overwhelmed, try taking a walk to de-stress your body and mind.
For those dealing with an addiction, with alcohol or drugs, it’s usually best to reach out to a professional for help.
Carve Out Time for Yourself
Now that the holiday season has come to an end, taking time off may be the last thing on your mind. However, when work or everyday life becomes too stressful, carving time out for yourself may be just what you need. Try scheduling a day off in advance so you can focus on the things that make you happy. If you’re a parent and feel overwhelmed, enlist the help of others so you can find some time to relax. Your “me” time is your chance to regroup and heal your mind so you can continue to be productive and positive.
At Bayless, our mental health professionals are here to support your choice for a healthy lifestyle. New patients can call Bayless Integrated Healthcare at 602-777-6337 for a free, 15-minute wellness consultation. You can also click here to make an appointment online. Remember, if you are experiencing a crisis, please call 911 immediately.