5 Magic Words for Your Health
You are your own unique combination of physical and mental health---both are critically important as we are adapting to the new normal going forward.
5 magic words to focus on:
Nutrition, Hydration, Exercise, Rest, Mentality
Nutrition:
Focus on anti-inflammatory and immunity-boosting diets by eating more:
Dark green veggies, such as spinach, kale, broccoli, cabbage, arugula, turnip greens, green onion, green bean, snow pea, chive, bok choy.
Fruits high in vitamin C, such as orange, water with a slice of lemon/lime, berries (strawberries, blueberries, blackberries, raspberries), kiwi, and pineapple.
Healthy proteins, such as chicken and fish.
Onions, garlic, ginger, turmeric, cinnamon, avocado, sweet potatoes, and green tea.
Take one multivitamin supplement daily for immunity boost.
Hydration:
Stay hydrated with water and sugar-free drinks throughout the day every 1-2 hours.
Exercise:
Exercise at least 20-30 minutes a day.
If you need a small dose of boost in motivation, remember exercise can really be anything as long as your body does not remain sedentary for 20-30 minutes, such as doing house chores, go for a walk, or dance!
Rest:
Take five deep breaths whenever you have a break with yourself, following the 4-5-6 diaphragmatic deep breath technique can immediately bring you calming and relaxing effect:
Inhale 4 seconds, hold 5 seconds, exhale 6 seconds for 5 cycles.
Take a nap after lunch for 10-15 minutes if you can.
Sleep at least 6 hours daily.
According to research studies, sleep less than 6 hours is considered clinically sleep deprived and can have negative effects on both physical and mental health, such as increased risk in heart diseases, mood swings, weight gain, skin issues.
Mentality (How you think matters!):
Wake up and feel grateful.
Connect with your loved ones with deep conversations — if not living together, spend at least 10 minutes a day to chat through text, call, Facetime, Zoom, or social media. People and relationships matter more than anything else at the end of the day.
Take one day at a time. Seize the day because no one knows if we have another tomorrow.
Structure your day with a balance of work and life.
Keep up with your hobby or develop one.
Write down your worries and what you can do will immediately help you gain back some inner peace with a direction to head toward.
Focus on things within your control.
Take healthy breaks from watching news, you want to stay informed without letting news bring you extreme anxiety.
Tip: Keep it 30 minutes a day around early afternoon, so you can start off your day and end your day with more inner peace.
Stay safe, be healthy, think well.
We are all in this together!