Take care of your body – the common sense edition
I’m about to share five healthy habits that may seem like common sense, but in reality, are crucial aspects of life we frequently neglect. They are, in fact, common sense, yet for some reason we forsake them for almost any other more endearing activity.
A quick note before we begin: I’m sharing what has helped me, not medical advice. If you have a health condition, are pregnant, or are making a big change to your sleep, eating, or exercise, check with your doctor first. And if food or exercise is a tender subject for you, feel free to skip those sections.
Taking care of ourselves may be the last item on our list for so many reasons, but I want to let you in on a secret: the level to which you take care of yourself is the level to which you can accomplish your dreams.
Yes, I know, there were and are well-known musicians, painters, sculptors, actors, scientists, and doctors out there who set the world on fire with a brilliance undeterred by their own crumbling inner lives. Read for just a few seconds about Mozart’s emotional and physical health, and you’ll see what I mean.
If your desire is to change the world, there are certainly sacrifices to be made. If artistic ideas come to you in the throes of the night, by all means, create that thing.
But I’ve lived little enough life to realize most of us, beyond our aspirations to bring meaning to this earth, want to live a life that is fulfilling in every sense of the word: abundant, balanced, fruitful, and filled with long-lasting seasons of joy.
Building towards such an abundant life requires being healthy: physically healthy, emotionally healthy, spiritually healthy. Not that we don’t ever struggle in one of these areas or face debilitating unhealth outside of our control, but to have an abundant, healthy life, health must be a priority.
More than that, dreaming requires a healthy capacity to dream. When we are grounded and healthy, not firefighting the demons in our own lives, it is then we find the bravery to take the next step.
As with all of my posts, I can’t promise the perfect path towards health for you, but I can remind you of five practical steps you may already have capacity to take. When I find myself crumbling, these five things more than not get me back on track.
1. Drink water
This may seem silly, but, coming from the girl who chronically forgot to drink water and then quenched her thirst with other things—tea, milk, fruit, coffee—drinking water has transformed my day. It’s amazing how much clarity your mind gains from hydration.
If water ever decided to run a marketing campaign, it would win, hands down. A simple google about water reveals that it does so many things for the body. For example, the Mayo Clinic Health System emphasizes that water:
- Regulates your temperature
- Transports nutrients to all of your cells
- Protects your body organs and tissues
- Lubricates joints
- And more
We’ve been taught the essentialness of water since the day our mothers handed us sippy cups but do we actually drink that water?
If you can do nothing else this day, hydrate. Fill up a water bottle, do some research on how much water you should be drinking, and incorporate it into your day. Don’t overhydrate—that comes with its own risks—but being dehydrated may be doing a serious number on your mental functioning.
2. Sleep
If you are a new parent reading this or a person whose health or situation makes sleeping challenging, I want to say, first off, I see you. It’s so frustrating when sleep is out of your control, and it’s the very thing you want and need.
But, for the average person who lacks sleep because of their own choices, whether that’s scrolling, too much screen time late at night, a surplus of overstimulating activity, conversation, or simply staying up for the sake of staying up… you may be forgoing something just as necessary as air.
The Sleep Foundation notes that sleep:
- Allows you to organize memories
- Helps regulate your emotions
- Increases clarity for decision-making
- Conserves your energy
- Releases a hormone that not only allows your body to heal itself but supports immune functioning
- Even increases the chances of solving a problem
And crucially, sleep cycles you through different stages, which is why getting enough sleep is required to receive all these benefits.
If you haven’t been prioritizing sleep, see what happens when you do. Try it just for a week. Go to sleep on time. Give yourself a full night of sleep—however much you feel you need through research. I find seven and a half is my happy medium.
Pay attention to how your mind, body, and emotions feel after multiple consecutive days of a full night’s sleep. You might be surprised.
3. Sunshine
Have you ever sat in a dark room for way too long or experienced ongoing rain and clouds for days on end? You may experience that sort of disoriented “need to wake up” feeling and a sudden desperation for light.
That’s because sunlight is, in fact, also a need of the body. The Cleveland Clinic emphasizes that sunshine provides Vitamin D, boosts your mood, helps regulate your sleep patterns, and generally increases your overall wellbeing.
You may just need five to ten minutes a day in direct sunshine. Try it. Step outside for a few minutes during work or put on a coat in the winter and walk around the block. Tilt your face into the sky and let it charm its way into your heart. You might find your heart feels a little happier and more courageous in this chaotic world.
4. Protein
I may be preaching to the choir about this one, but I’ve been surprised by how much difference protein makes to my day. I used to tack it onto supper, almost as an afterthought, just to get it in. Recently I started including it at breakfast, and after a month of doing that consistently, I feel more energized, grounded, and regulated from morning to night.
Don’t get me wrong, eat your veggies and carbs. We need them too. I’m not a doctor, so I’ll leave you to research the science yourself, but it may be worth trying some protein at breakfast and seeing how you feel. In fact, without it, I probably wouldn’t have had the sustenance to write this post at 6 a.m.
5. Walking
My senior year of college, I signed up for a walking class for my fitness requirement. It turned out to be one of my favorite classes that semester. I remember my professor telling a story about how incorporating walking into his everyday life may have possibly saved his life when he experienced a heart collapse a few years prior. He emphasized that if all other forms of exercise can’t fit into your life—running, lifting, swimming, stretching, etc.—walk. Walk around at work. Walk during your lunch break. Walk for twenty minutes in the morning.
You don’t need to walk a whole mile or 10,000 steps, but just walk for a few minutes a day or even a couple times a day, and you may be surprised how a little energy begets more energy.
Walk after a meal. Walk when you need a break from what you’re doing. Not only is walking gentle on the body, but Mayo Clinic Health System notes that it can help you manage your stress levels and boost your mood.
The next time you resolve at New Years to incorporate more movement in your life, try walking. It’s simple, mindless, and incredibly effective.
In summary
If you’re feeling stumped by life lately, pick one of these things and try it. Drink some more water, get a full night’s rest, step out into some sunshine, eat enough protein, or take a walk. You don’t need to do all at once, but time and time again, I find that when my own week seems to be going downhill, it’s likely that I’ve been neglecting one of these five common sense health pillars.
Please note: I’m a graduate student in counseling, not a licensed clinician or medical professional. This blog reflects my personal experiences and is intended for education and general encouragement. It is not a substitute for individualized medical or mental health care, and interacting with this site does not establish a counselor-client relationship. If you’re struggling, please reach out to a licensed professional. In the U.S., you can call or text 988 to reach the Suicide & Crisis Lifeline.
