Taking Care of Yourself
Paying attention to your health, learning ways to handle stress, making time for exercise, eating well, getting enough sleep, doing things that make you feel good can increase the likelihood of having more energy, enjoying work and life and being better prepared to navigate challenges. Read below for ideas:
Eat Healthy
The food we eat affects how we feel. Research suggests that a nutritious, well-balanced diet gives energy, protects against disease, and helps to maintain a healthy weight:
- Keep snacks nutritious : If you are inclined to snack between main meals, then do so nutritiously. Foods like fresh fruits and vegetables, nuts, seeds, eggs, and legumes are options to consider.
- Eat slowly : It takes approximately 20 minutes for the brain to realize the stomach is full, so when food is consumed too quickly, the likelihood for overeating can increase. So, slow down and notice when your stomach feels full.
Move
Exercise tends to be de-prioritized when schedules get busy, or times get difficult. There are so many benefits including lower stress and greater clarity of thought. Incorporate movement into your day:
- Incorporate short walks : Park your car at the back of a parking lot. Get off the bus or train one stop early. Listening to a podcast? Walk and listen. Grab the leash and take your pet for a walk. Invite coworkers to walking meetings.
- Blend family time with exercise time : Spend family time exploring a local park, going for a bike ride, walking around the block, washing the car, or planting and tending to a garden.
Get a Good Night’s Sleep
A good night’s sleep increases the likelihood for clear thinking and greater energy and reduces the likelihood for irritability, frustration, and forgetfulness. Below are ways to support a restful night sleep:
- Establish a bedtime routine : A bedtime routine can be as simple as listening to soft music, meditating, activating the do not disturb function on mobile devices then turning off the lights at the same time every night.
- Avoid or limit caffeine and alcohol after five o’clock : The effects of caffeine can last for three to four hours, and for some people, even longer. And though it may seem like alcohol makes it easier to fall asleep, an alcoholic drink before bedtime may cause you to wake up later in the night.
Start by adding one new idea to your self-care toolkit. As it becomes part of your daily routine, consider adding another. Remember to celebrate your wins, big and small. Taking care of yourself is always something to celebrate.
18 Ways to Add More Movement Into Your Day – Anytime Fitness August 25, 2021, Anytime Fitness
15 fun family fitness ideas that keep you active | Manulife Plan & Learn February 2023, Manulife