Nutrition

 

We know what we are supposed to do:  eat five a day of fruit and vegetables, have a diet high in protein and grains, drink plenty of water and try to avoid fat, salt, sugar, alcohol, caffeine and processed foods.   Try to spend more time cooking food from basics.  Maintaining a healthy diet takes time to plan meals, buy fresh food and cook it. With our busy lifestyles, many people do not find the time, but we should make the time as our health is so important.

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Exercise

 

Many women associate physical activity with trying to lose weight but exercising is about keeping physically and mentally fit. The World Health Organisation reports that if you are not active enough, you have a 20-30% increased risk of death compared to people who are active. Lack of physical exercise is one of the leading risk factors of death worldwide and is on the rise in many countries.  So try to make time to do some exercise – either 30 minutes a day or three one hour sessions a week.

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Sleep

 

During sleep our body repairs and resets. If we do not get enough sleep, it can seriously affect our physical and mental health. Ideally we need 8 hours of sleep a night but children need much more, especially teenagers. A lack of sleep adversely affects our wellbeing; it makes us irritable, affects our memory, reduces our immunity, and can lead to obesity, heart disease and type 2 diabetes.  Try to get enough sleep in.

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Stress and anxiety

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Stress is a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.  It can be physical, mental or emotional strain. Someone or something may be stressing you out or worrying you. It may be a person who is driving you crazy, a deadline, an exam or an important decision.

 

Anxiety is stress that continues when the circumstance is no longer there.   But the physical effects of anxiety can be the same as stress, such as an increased heart rate, rapid breathing and tense muscles. With stress you can figure out what is stressing you out but with anxiety it is sometimes difficult to figure out why you are feeling anxious. You can feel anxious about being anxious. Anxiety comes from a place of fear, nervousness and worry. With stress you know what you are dealing with but with anxiety you do not.

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Reduce Your Anger

 

Anger is a normal emotion caused by frustration, stress, anxiety and learnt behavior. It is quite OK to experience anger but it needs to be properly channeled – which most of us do not do.  Anger usually starts with a trigger, which leads to negative thoughts and feelings, which can trigger physical symptoms such as muscle tension and an increased heart rate, which then provokes a response. Ideally we need to deal with anger by relaxing and reacting rationally. But we may react by shouting, swearing, crying, sulking, withdrawing, or get physical and smash things up or hit out.   People often get angry when they are tired or hungry. After you have been angry, you will be left with feelings of guilt, regret, and emotional depression.  Try to deal better with anger in 2018 – but if you are struggling – seek advice.

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Relaxing

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We should all spend more time relaxing so we reduce our stress, anxiety and anger levels.  It may be walking the dog, yoga, meditation, reading, listening to music.  But we must make sure we have time to do it.  And we should think about our breathing – slow, deep and regular breathing will lower the heart rate, relax the muscles, is a good distraction and can calm the brain. It can help our mind reach a state of tranquility and calm.

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Social Lives

 

Without friends and networks we will be lonely which can lead to depression and other issues. Being with people who make you happy is a wonderful experience. An active social life can be incredibly stimulating for all seven stages of wellness. Friends can help you through the good and bad times and there is evidence that women who have positive friendship groups have a higher rate of survival from cancer as their friends offer support and encouragement.  Catch up with friends, especially those you have lost touch with but want to see.  Make it happen.

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Source: Global Women Connnected