With the average person’s life busier than ever, how exactly are you finding the time to stop, relax, and take care of yourself? Whether you want to call it self-care or not, if you aren’t supporting your body and mental health, you will eventually run out of steam and be at higher risk of illnesses and injuries.
No one can juggle all of the plates all of the time, and being able to take a brewster isn’t so much a suggestion but a requirement. 60% of Americans feel they are too busy and have too much on their plates, meaning taking a breather has never been more critical.
So how do you fit time into your day for health and wellness without dropping the physical or metaphorical plates?
Prioritize sleep
Adults need between 7 and 9 hours of sleep each night. Setting a regular bedtime and wake-up time can help you to regulate your sleep and give you a cut-off of your day. Avoid taking work to bed or using electronics at bedtime, and indulge in a relaxing evening routine to help you wind down and get in the right frame of mind. If need be, use essential oils to help you relax (lavender and chamomile are helpful in this scenario), or use white noise apps to help you block out external noises and relax.
Drink water
How well-hydrated are you? Your body needs water to perform vital tasks, including breathing, so making sure you are drinking plenty of water can help you give your body what it needs daily. You need around 8 cups of water at a minimum. More if you are exercising or in warmer climates. Being properly hydrated can help you to feel more alert, boost your energy levels, and keep you feeling fuller between meals for longer- for many items, thirst is mistaken for hunger frequently and ensure your body can function as it needs to.
Plan your meals
It can be easy to skip meals or eat convenience food on the go; however, this will make you feel sluggish, bloated, and unhealthy. Convenience foods are often packed with high levels of sugar and fat, and while these are ok in moderation, they shouldn’t make up a considerable part of your diet.
Planning your meals in advance can help you buy the right foods when you go shopping and ensure you have healthy options to take with you when you’re at work or out and about running errands. The more prepared you are when it comes to food, the easier it is to make better, healthier choices. Find filling, healthy snacks and choose fruit, veggies, nuts, and seeds for chocolate or chips to keep your energy levels up and maintain as healthy a diet as possible.
Skincare
If you are neglecting your health, your skin will suffer. If you are run down and burning the candles at both ends, you will likely see this in your skin. You need to be giving your body the right nutrients and proper hydration to ensure your skin is in the best condition possible.
Aside from eating right and drinking water, indulging in at-home facial and skin care treatments can help you to rejuvenate your skin and give it some TLC. This is vital if you must face clients at work or look your best for the day job. Having good skin can lift your confidence which can be essential for that feel-good factor in and out of work. If your skin is really suffering, you can look into different aesthetic treatments to help you give your skin its healthy glow back and feel good in the skin you’re in.
Vitamin D
Our bodies don’t naturally produce vitamin D, but it can be absorbed from the sun’s rays into the skin. You only need 15 minutes in the sun around the middle of the day to get enough vitamin D for your daily requirement. The body needs Vitamin D to help absorb calcium, which is vital for strong teeth and bones. Not only this, but it has many other benefits for the body too, from being a mood booster to helping protect against some cancers and illnesses. It can help aid weight loss, lower the risk of type 2 diabetes and even potentially reduce the risk of heart disease. So when it comes to giving your body a quick boost, get outside in the sunshine and absorb some vitamin D to support your bodily functions and overall health and well-being.
Movement
Our bodies are designed to move, and not letting them do so can harm your physical and mental health. It does not just exercise in its traditional form that counts; it is any type of movement to keep your body going. When you’re busy, it can be hard to find the time to spot and give your body what it needs, but a quick 5-minute stretch or taking one flight of stairs instead of the elevator can be beneficial. Even a short yoga routine before bed as you wind down can relax your body and mind and still get in your movement each day. While it is recommended you get at least 150 minutes of moderate exercise per week, if you start small and build habits that lead to this figure, you will be on the right track even if you don’t get there right away.
Breathe
Breathing is something we all do naturally without even thinking about it, but how often do you pay attention to how you breathe and how you hold your body when you breathe?
Taking some time each day to do some deep breathing exercises can improve your mental clarity and reduce your stress level, which will work wonders for your health and fitness. Stress can lead to all sorts of illnesses and conditions that can impact your quality of life. So stopping and focusing on your breathing and relaxing can be massively beneficial. Use an app or follow a guided meditation technique to help you discover some breathing exercises and benefit from adding this to your daily habits for health.
Conclusion
There are many little things that you can do to improve your health and wellness as a busy individual. While it might seem impossible to find the time to fit everything in, making small sustainable changes slowly can get you on the right track and make more positive, beneficial decisions.
