Human health plays a significant role in daily life, impacting quality of life, mood and interactions with others. Here are 10 simple tips that can help people improve their physical and mental health.
1. Get at least seven hours of sleep per night
According to the Center for Disease Control (CDC), teenagers between the ages 13 to 17 need around eight to ten hours of sleep per night, and adults need at least seven hours. Getting an ample amount of sleep is necessary to strengthen one’s immune system, reduce stress, improve heart health and reduce risk of chronic conditions like type two diabetes. During a typical sleep cycle, the most important stages to maximize human functionality are rapid eye movement (REM) sleep and deep sleep. According to Stony Brook Medicine, REM sleep is the stage when dreams occur and is also essential for memory, learning and emotional processing. Deep sleep is crucial to repair tissues and develop one’s muscle and bone structure. Additionally, the body builds up energy during deep sleep to fight off infections and boost immunity. A lack of sleep is detrimental, increasing fatigue throughout the day, expanding cognitive impairment and weakening the immune system which can make someone more susceptible to illness.
2. Exercise for at least 20-30 minutes daily
Stated by Physicians Premier, 20 to 30 minutes of daily exercise strengthens the heart, lower blood pressure and improves blood circulation. There are different types of exercise, including strength training, cardiovascular activity and a combination of both through various activities like sports. Strength training focuses on increasing the size of muscles and strength, whereas cardio focuses on stamina, lung capacity and heart health. Strength training can either be done through weight lifting or calisthenics. Calisthenics is great for reducing weight and defining muscles while weightlifting is great for targeting specific muscle groups to increase muscle size and strength, noted by Healthline. Individuals can go to a gym and choose weights and machines to target different muscle groups, or do calisthenic workouts like pushups or sit-ups. Cardiovascular activities, on the other hand, include running, jogging, swimming or dancing which engages the entire body in constant movement. Walking is the simplest form of cardiovascular activity and something anyone can do daily for mobility benefits. Sports are also great for exercise because they involve movement, improve hand-eye coordination and build motor skills. Not exercising weakens muscles and bones, causing physical problems in the future and increases chances for chronic diseases. In other words, use it or lose it.
3. Have a nutritionally balanced diet
After frequent exercise and ample sleep, a healthy diet is important to replenish muscles, boost immunity and gain all the essential vitamins and minerals the body thrives on. To start, one needs to make sure they are having enough carbohydrates, protein, fat and vitamins. According to ZOE, carbs supply the body with glucose for energy and are primarily found in sugars and starches. Moderating sugar intake is crucial because it can overload the liver and increase chances for fatty liver disease. Fat is also an energy source which insulates one’s body and can be found in avocados, vegetable oils and seeds. Proteins are used for cell building, and muscle repair which are found in eggs, meat, tofu and dairy. Vitamin A helps with maintaining healthy tissue, bones and skin and is found in foods like carrots and kale according to MedlinePlus. Vitamin B is important for metabolism by aiding in the conversion of food into energy, and is found in legumes, grains and leafy greens while vitamin D helps with calcium absorption and is found in meat, but can be obtained naturally from the sun’s ultraviolet rays. Vitamin C helps with iron absorption and injury absorption, and is found in citrus fruits while vitamin E is an antioxidant that helps the body form red blood cells. Vitamin E is contained in almonds, hazel nuts and sunflower seeds. Make sure the body gets a good balance of proteins, fats and carbs while obtaining necessary vitamins from other healthy foods on a daily basis.
4. Drink one to three liters of water daily
Throughout the day, the body demands hydration to absorb into the skin and muscles, which is used as transportation for nutrients and oxygen. The American Academy of Pediatrics recommends 14 to 18-year-olds to drink between 29 to 88 fluid ounces of water daily, which is around one to three liters. Experts also note that there are other factors like weight which influence recommended daily water intake. Athleanx is a water intake calculator website that allows users to factor in weight, exercise, age and even climate to determine how much water they actually need daily. The symptoms of being dehydrated include dry skin, tiredness, dizziness, dark-colored urine and extreme thirst as listed by the Mayo Clinic. Adding natural electrolytes like lemon and salt for sodium allows for the water to be absorbed into the body’s cells instead of just leaving the body through urine. Drinking water is essential for digestion, cognitive function and cellular health. An easy way to stay hydrated is to carry a water bottle that can hold at least 0.8 liters of water and have reminders to drink water throughout the day.
5. Converse more with friends and family
Socializing with others has proven to have physical health benefits such as lowering blood pressure, reducing stress, improving brain health and lowering risk of depression according to Summa Health. Humans are naturally social creatures so it’s crucial to develop a sense of belonging in society through interactions with others. An easy way to socialize more is to plan frequent hangouts with friends, play team sports, hang out at the park or go to the beach. Not socializing can lead to poor mental health, which can negatively affect cognitive function.
6. Spend time in nature
Spending time in nature can boost immunity, enhance cognitive function, improve heart health, reduce stress and improve sleep quality as stated by UCLA Health. The sounds of birds, water and even the beach’s waves can have soothing effects on the mind and body. PubMed Central of the National Library of Medicine also states that nature helps calm the sympathetic nervous system—responsible for fight, flight or freeze—and increase relaxation. Just the smell of fresh air and the sight of the vibrant colors in nature has the ability to boost moods and aid in physical healing.
7. Practice gratitude
Practicing gratitude releases serotonin and dopamine, the hormones responsible for happiness and pleasure as noted by Help Guide. Other benefits include improved focus and higher self-esteem. Being grateful is important for feelings of fulfillment and purpose in life. Instead of comparing one’s life to the potentially unrealistic depictions of a “perfect” life on social media platforms, take a moment everyday to be grateful for loved ones, food, safety and other basic needs which are already met. Reinforcing gratitude for those in one’s life can also help foster stronger relationships with them. A possible way to consistently practice gratitude is through a gratitude journal where one can write down the things one is grateful for.
8. Set realistic goals
Setting realistic goals and milestones increases the likelihood of achieving said goals, thus boosting motivation for each small win and strengthening one’s confidence and momentum for achieving short and long-term goals according to Niagara Institute. Setting a huge unrealistic goal and feeling like a failure if it is not met can sharply reduce motivation. Take time to plan out small goals and the small steps needed to reach that goal. Patience is key when trying to reach a big dream.
9. Do volunteer work
Helping society through volunteering is a great way to learn new skills and even live longer. A research study by Harvard School of Public Health indicates that people who volunteered in community service regularly spent 38% fewer nights in the hospital. Volunteering also improves mental health by releasing dopamine, making one feel satisfied with their work. This also helps personal growth by fostering empathy for others and improving self-confidence. A few local places to volunteer at in San José are Second Harvest Food Bank, Resource Area for Teaching (RAFT) and the San José Public Library. People can also find other volunteering opportunities by doing their own research online.
10. Regulate one’s circadian rhythm
The circadian rhythm is the body’s internal 24-hour clock telling humans when to wake up, sleep, digest and repeat. The Cleveland Clinic notes that circadian rhythm disruptions can lead to a lack of energy, digestion issues and even memory loss. To keep consistent regulation, one should be exposed to sunlight after waking up to boost serotonin levels and stay awake. Try to avoid long afternoon naps because they may interrupt deep sleep at night, which provides physical and mental health benefits that naps do not. At night, one should also avoid blue light from screens right before bed. Creating a toning down routine for sleep is beneficial and allows people to fall asleep faster and enjoy heavier sleep. As an example, try reading for at least 10-20 minutes before bed.
With these 10 simple tips, anyone can drastically improve their mentality, physique and bodily function. It’s important to start out with small steps and then progress to visible lifestyle change.
