Nine Tips to Achieve a Healthy Mind

We often make big goals but lose sight of the day-to-day process that we need to do in order to accomplish those big-picture goals. Taking the first step in establishing healthy habits is often the hardest part of any journey. I came up with a short list of healthy habits that just might help you to start to make healthier choices. Some might be harder than others, but each step gets you closer to your goals – this includes your writing goals.

“What you eat directly affects the structure and function of your brain.” Selub, E 2016.

I think it’s important for writing and any artist to start with just one change and once you’ve found a way to make it work, start to add another, and then another.

Choose one of these nine healthy habits to start with and it will cause a ripple effect that will help make these changes easier and more likely to stick. Start small and slowly but methodically work your way towards incorporating each of these habits into your lifestyle.

#9 Take 6,000 steps every day.

Use a fitness tracker or an app on your smartphone to help you keep track of your steps. It seems alot but its not really so get up and move during the work day, especially if you sit down for most of the day.

#8 Get 7-8 hours of sleep.

We need sleep in order to mentally and physically healthy. Shoot for a solid 7-8 hours of sleep by setting a bedtime alert on your phone and stick to it.

#7 Drink 2 litres of water.

You can jazz up your water by adding fruits, like citrus or berries to help make water easier to swallow. Remember, your daily fluid intake isn’t just limited to water; juices, coffee, even certain foods are also sources of water. Be sure you’re choosing foods and liquids that will hydrate you the right way.

#6 Eat at least 4 times a day.

A balanced diet means we eat healthy food, with well-managed portions at regular healthy intervals in order to keep our mind and body functioning as it should. Three main meals and two or three small snacks is a good guideline for healthy eating.

#5 Try to get 5 servings of fruits and vegetables.

Eating right means a balance of fruits, vegetables, whole grains, and protein. We need to eat in order to fuel our bodies and mind.

#4 Take 20min short breaks from work to stretch give eyes a rest.

Of course, we need to be at our desks in order to be productive and earn a paycheck, but be sure to take some brief moments in your day to get up and give your eyes a rest from a computer screen or to stretch your legs.

#3 Limit coffee intake to 3 cups a day.

General guidelines indicate that two or three cups of coffee per day is within healthy consumption levels but know your limit, and especially limit caffeine before bed.

#2 Unplug from electronics for 2 hours before bed.

We know – this is easier said than done. But the blue light from our TVs and electronic devices interferes with our brain’s ability to enter into sleep mode at night, so do your best to turn off those screens to help your body get the rest it needs.

#1 Try to get in 1 workout a day.

30 minutes of exercise three to five days a week will help you stay energized and healthy. Shoot for a combination of cardio (walking, running, biking, swimming) and strength training for a well-balanced workout routine. And don’t forget to stretch too!

If you implement a couple of these a day, your body and mind will function effectively thus achieving your writing and life goals.

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healthy mind and body