Collaborative / Partnered Post - Small Changes You Can Make To Have A Positive Impact On Both Your Physical And Mental Health*

I don't know about you, but the last twelve months or so have been a bit of struggle mental health wise. I don't whether it's totally been down to Covid, and lockdown, after lockdown, or just life stresses mounting up and getting the better of me, but at times I've really struggled. The key thing when you're struggling with anything but especially mental health is to talk, be it to a friend or a family member, or even seek some professional or unbiased help.

When your struggling with your mental health every problem can seem so huge but when you look at it even the biggest problem is just a series of tiny little ones, and when you break it down, the majority of times it isn't quite as scary as what you thought it was, and the same thing applies when it comes to making changes that benefit both your mental, and physical health

As a species, humans tend to be very good at thinking big, and setting huge goals for themselves, that to be honest aren't always achievable in the one go. I know it isn't always possible but if you want to truly benefit your mental health then you need to start out with something more manageable, and more achievable. The first thing you need to do before you start focusing on some of your problems is to think about self care, and the tiny changes that you can make on a daily basis, that can help you get your mind and body into focus, and prepare yourself for the task

Exercise for 20 Minutes

It’s important to know that your version of working out doesn’t have to be anything like someone else’s, and believe me mine isn't! It doesn’t matter at all if you want to build up so you can eventually run marathons or whether you just want to try and get a little bit fitter, and get some much needed fresh air to boot, if it makes you feel better, it all matters and it all counts. Now I just do as and when, but what you need to do is make sure that you schedule it into your calendar, like you would a coffee date, or a zoom meeting, and make it part of your day and your week. You don’t have to go running either, or do anything strenuous, just spend 20 minutes or so a day being more active, you can save on the stresses, cost and self esteem issues of going to the gym by doing an online class, following a You Tube video, by buying a bit of exercise equipment (I've recently bought a seated exercise bike) or even going for a 20 minute walk. Whatever the form, exercise really gets those endorphins going, and it can really help with stress, depression and self esteem issues.

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Eat More Fruit And Vegetable

When I'm feeling a bit down, or stressed, I turn to food, and in particular things like chocolate, crisps, and junk food and I'm not alone in that - so many of us turn to food and comfort eat in times of stress, and that's fine, don’t restrict yourself , no food should ever be forbidden, instead though, instead of reaching for the biscuits try and introduce more fruit and vegetables into your diet. Consider how to add more vegetables into your daily meals so that you can increase your nutrient intake, add some salad vegetables to a sandwich, snack on some carrot sticks, and hummus, instead of using crisps or bread for dipping, and if you love bananas, then why not add more of them to your diet, pop them into your porridge, yogurt or cereal or even pop them in a sandwich. As I said in my last post if you hate Brussel sprouts, change how you cook them, but if you still aren't a fan then don't force yourself to eat them there are plenty of other vegetables out there to eat. It maybe because I'm a vegetarian but I do love vegetables and eating more fruit and veg is such a tiny change that can make a huge impact on both your mental and physical health.

Drink One More Glass of Water a Day

It sounds strange but just drinking one extra glass of water a day can play a huge role in helping both your physical and mental health. The average adult needs to drink around 8 glasses of water, and a few more alongside, if you're drinking a lot of caffeine. If you don't drink enough water your body and your mind will suffer, you won't be able to concentrate, you may get a headache, and it can effect your skin. It can look dull, and you can get more breakouts. and suffer from more blotchiness and skin damage. If you are struggling with your skin, it may be an idea for you to look into hyperpigmentation treatment.

Sleep for Half an Hour Extra A Day

Although most of the time I'm not one of them, so many of us just don't get enough sleep that it’s so important that you make this year, the one where you actually look after yourself. I know it's hard when you're feeling anxious but give your body the sleep that it has been craving and make sure that you are getting between 7 and 9 hours every night. If you don't get enough sleep you really struggle to focus during the day, and as well as altering your mental health it can ultimately also ultimately effect your physical health. I've done a few posts on sleeping better so take a look back through the blog, but if you are having trouble sleeping then spend some time winding before you go to bed, cut down on the caffeine, turn off that phone, and prepare yourself for a goodnights sleep.

Even if you try all of things I can't guarantee that your problems will disappear but if you give them a try, they might make you feel a little bit healthier and hopefully they might help you to think a little bit more clearly x Remember though it's okay not to be okay, and there is always help out there and somebody is always there to listen

*Collaborative / Partnered Post