5 Small Steps to Ensure Physical & Mental Well-being

How often do we berate ourselves for lack of consistency and motivation to stick to a health regime we have set for our own well-being.

From eating healthy food, regular exercising, meditation or any other kind of positive lifestyle change, we all make promises to stick to our commitment but then things go astray.

Work and other demands keep us busy, we feel overwhelmed when we are not able to cope with everything that is thrown at us. We end up taking shortcuts and resort to quick-fix solutions like take- out, fast food, sugary carbonated drinks, indulging in too much coffee which cause more damage in the long run. Health suffers and by the time we realise the damage we have done to our body, it’s sometimes too late to do much.

Why is Self-care important?

Given the hectic lives we all live, running from one errand to another, tight work deadlines, personal well-being often takes a backseat. We forget that ‘me’ time is important and is usually the last thing on our agenda.

While pursuing career goals, juggling between home and work demands is important, it is equally important to learn how to eat right, exercise regularly and take a break when you need it.

There are self –care programs and life coaches who can work along with you to help and support you. The key is to choose a path and see what works well for you in the long run. Self –care is a choice that must be made if you want to reap its benefits in the long run and boost your overall well-being.

Before you begin your wellness and self-care journey, start with baby steps or checkout some healthy lifestyle websites that will help you through the transition phase.

1. Sleep is important, make time for it

A well-rested body is balanced emotionally as well as physically, not getting enough sleep can lead to several health issues.

Follow a nightly self-care routine to ensure that you sleep well. Avoid eating or drinking immediately before going to bed. Stay away from caffeine and sugar-laden snacks. It’s a good idea to take a quick warm shower and wear comfortable loose nightwear. Keep distractions like cell phones and television out of the bedroom.

2. Healthy gut, healthy body

Our body’s digestive system is more than just digestion and excretion. Many aspects of our daily lives like food habits, stress, and sleep cycles affect gut health causing problems like gas, bloating, diarrhoea, etc.

To avoid such issues, include more plant-based foods in your diet, eat slowly, and drink plenty of water. It’s a good idea to add a prebiotic or probiotic supplement to your diet. Fermented foods like yoghurt, kimchee, and miso are a great dietary source of probiotics.

3. Exercise is the key

Regular exercise does wonders to both the body as well as the mind. If it is difficult to take time out of your day for the gym, try to include other routines like yoga, sports, swimming, and walks in your day.

Create a weekly routine that works best for you. Regular physical activity is known to boost mood, reduce stress, and improve sleep quality.

4. Correct eating habits

Food has the potential to make a person healthy as well as unhealthy. By eating the right food you not only improve your nutritional intake but also have better energy, thought clarity and mood.

Eat a healthy breakfast, stay hydrated, eat a balanced diet, and avoid sweets, biscuits, processed foods. Practice eating smaller regular potions, do not skip meals.

5. Say ‘No’ when you should and have to

Saying No is hard, we feel obliged to say yes to others even when we are not willing to, for the fear of hurting them. Learn to say ‘no’ to a late night show if your feet are crying for rest after a long day.

Excuse yourself out of busy weekend activities if you are already feeling burnt out. Listen to what your body and mind are saying to you. Rather than enduring a stressful evening with friends or colleagues, choose to read a book or get a relaxing pedicure.

Even the best intentions fail when one is pressed for time. Hence it’s really important to organize oneself and plan a self-care routine. Look for small things or changes you can incorporate in your day. Take out time to breathe in the fresh morning air with your cup of tea before the madness of the day takes over.

Remember it’s always the small things that matter the most!