Share With Your Team: Taking Care of You
Taking care of yourself means paying attention to both your physical and your emotional needs. It means eating nutritious foods, getting enough exercise and sleep, and carving out time for activities you enjoy and people you care about. Here are a few tips and ideas to help you take better care of yourself.
- Eat a healthy diet. There’s no question that the foods we eat affect how we feel and look. You don’t have to follow a strict diet, but it‘s important to follow a healthy diet. A nutritious, well-balanced diet gives you energy, protects against disease, and helps you maintain a healthy weight.One easy rule to follow is what some experts refer to as the “80/20 rule”: If 80 percent of what you eat is healthy — with a nutritious mix of fruits, vegetables, and whole grains — then you can let yourself eat what you want for the other 20 percent.
- Avoid multitasking at mealtimes. If you always watch television at meals or eat on the run a lot, you may not realize how much you are eating. If you’re on the go a lot, keep healthy snacks in the car and eat a little while you’re out, then a little more once you get home. Avoid eating big meals just before going to bed.
- Get exercise. People who exercise even moderately have much lower rates of heart disease and other medical problems, and regular exercise helps to reduce stress. But exercise is often the first thing to go when schedules get busy or during difficult times. Experts recommend that adults get a minimum of 30 minutes of exercise that makes you breathe harder on all or most days of the week.
- Turn family time into exercise time. Try exploring a local park, going for a hike or bike ride, or just walking around the block with your family instead of going to the movies or shopping.
- Stretch for just a minute or two when you wake up each day. In addition to helping you ease into your day, a brief stretching routine can restore or build flexibility and energize your body.
- Get a good night’s sleep. Sleep experts say most adults need between seven and nine hours of sleep each night to be their best. Sleep difficulties can take a toll on your health and well-being, especially if they persist. According to the Division of Sleep Medicine at Harvard Medical School, people who are sleep-deprived are more likely to experience poor concentration and irritability, have accidents, and even suffer from depression.
- Establish a bedtime routine. Even adults need a bedtime routine. By adopting a routine and then sticking with it, you can train your mind and body to feel relaxed and ready to fall asleep when you start the routine. A bedtime routine can be as simple as listening to soft music, drinking a cup of herbal tea, or taking a bath and then turning out the lights at the same time every night. If you watch TV before bed, try not to watch programs that are violent or make you think too much, as it may then be difficult to turn off your brain.
- Learn some relaxation techniques. Deep breathing and meditation are two of the most widely used relaxation techniques. To do deep breathing, try inhaling as you count to five slowly, and exhaling as you reverse the count. It may also help to relax each part of their body in succession, starting with the right foot, right leg, right shoulder, right hand, and so on, back down the left side.
- Express your emotions. Talking with a trusted friend or writing in a journal can help you release strong feelings instead of keeping them bottled up, which can lead to more stress.
- Do things that make you feel good. Whether it’s going to a movie, spending time with a relative or friend, or going for a walk, it’s important that you schedule time to do things that you enjoy and make you feel good so that you can cope with the pressures that cause you stress.
Want more ideas? Visit www.lifeworks.com (username: theaaa; password: lifeworks) and explore our wide range of wellbeing resources, from a new podcast, Losing Weight Together! to articles like Taking Care of Yourself, and Getting Past Obstacles to Personal Change. You can also practice some of the guided exercises in our new Mindfulness Toolkit to help reduce stress and improve focus and well-being.
Call LifeWorks at 888-267-8126 or visit www.lifeworks.com (username: theaaa; password: lifeworks).