Heads up, everyone: It’s OK, even necessary, to put yourself first sometimes—especially when it comes to your health. And that’s true no matter how much you’re juggling. It’s crucial to take care of both your body and mind. So put yourself on your to-do list with steps like these: Sit less and move more. Block out time for exercise. And treat it like a must-show appointment you wouldn’t cancel. You might be more faithful if you sign up for an exercise class or you make exercise dates with a friend or partner. But remember that any exercise is better than none, and you don’t need a gym. So walk your dog, romp with your kids on the playground and see stairs as opportunities. Don’t be a stranger to your doctor. One of the best ways to stay healthy is to see your personal physician (such as an internist or a family physician) regularly. That way you won’t fall behind on checkups and tests that can help you find health problems early, when they’re often easier to treat. Watch your weight. Getting to or staying at a healthy weight will reduce your risk for a slew of health problems, from heart disease and diabetes to certain cancers. A food diary or a tracking app can help you be more mindful of your eating habits. De-stress. Carve out time every day for something that gives you pleasure. Meet a friend for coffee, get lost in a book (at least for a little while) or stargaze at night. Recharge and enjoy. Sources: American Heart Association; Centers for Disease Control and Prevention; HealthCare.gov; National Institutes of Health; Office on Women’s Health Make time for yourself From family obligations to work responsibilities, chances are you have a lot on your plate. But one thing you can’t afford to skimp on is self-care. We’re talking about taking time for yourself to engage in habits that help you live and feel your best. What follows are a few good ways to be good to your body and your mind. Keep in mind that many of these tips can help improve both your physical and your mental health. For your body Eat healthy foods. Along with giving you energy to focus, good nutrition may help reduce your risk of some chronic conditions. One simple change is to eat vegetables and fruit every day. Other good foods include whole grains, lean proteins, and low-fat or nonfat dairy products. Get enough sleep. Snooze at least seven to nine hours at night. Help yourself to a good night’s rest by sticking to a sleep schedule and avoiding watching TV or scrolling through your social media feed close to bedtime. Be active. Aim for at least 150 minutes of moderate physical activity each week. Walking is often ideal. But the best activities are those you enjoy and can sustain. For your mind Try a relaxation technique. Here’s one: Find a quiet place, close your eyes and take several deep breaths. Take a break. Do your best to set aside time each day (even just a few minutes) to do something you enjoy. Maybe that’s listening to music, reading a book or spending time working on a hobby. Reach out. Having social connections is good for our mental health. Talk with close friends and family about any stress in your life. Say thanks. Try writing down one thing you’re grateful for each day. Daily expressions of gratitude may boost your mood. Ask for help. If you need help maintaining or improving your wellbeing, talk with your primary care provider. If you are in crisis and need to talk with someone right away, you can call or text 988 (the national Suicide & Crisis Lifeline) to connect with a trained counselor. Sources: American Heart Association; American Psychological Association; Centers for Disease Control and Prevention; National Alliance for Mental Health; National Institute of Mental Health It’s time to focus on you REACH OUT TO PROFESSIONALS. Employee Assistance Program (EAP) counselors can help you 24/7. Call 844-416-6386 or visit anthemeap.com and enter “County of Kern” to log in.
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