Eat at least three meals a day with healthy snacks in between. Pay attention to your portion size and serving sizes of different foods to make sure that you’re not overeating. It is unhealthy to overeat, even if it is with healthy foods. Eat a variety of whole foods. Eat beans, nuts, salads, and fermented foods like yogurt. Forget vitamins and supplements unless a doctor recommends them so you can be sure they’re effective and safe for you. [2] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source If you eat a variety of foods, including plenty of fruits and vegetables, you’ll get the nutrients you need. Get in the habit of eating when you’re hungry and stopping when you’re full. Pay attention to your food while you eat so that you notice your level of hunger decreasing. If you think about food all the time, if you eat when you’re not hungry, or if you avoid eating at all, you might have an eating disorder. [3] X Trustworthy Source National Eating Disorders Association Nonprofit organization dedicated to supporting individuals and communities affected by eating disorders Go to source Consult your physician.
Eating juicy vegetables and fruits will also hydrate you. Try to avoid soda and other artificially sweetened drinks. Sugar is bad for your metabolism, your teeth, and your immune system. [6] X Research source
You don’t have to join a gym to exercise. You can take brisk walks, go on runs, swim, or join a dance troupe.
Teenagers may need closer to 10 hours of sleep a night. Older adults still need 7-8 hours of sleep, but may also need to nap more and spend more time in bed.
Even if you don’t work, it’s important to take vacations from your everyday routine. Take many vacations and weekend trips in which you focus on relaxing. [12] X Research source Try to keep your evenings free. Take quick naps and short breaks during your workday. Meditate. If you are a trauma survivor, stress might hit you especially hard. A mental health counselor can make a great difference during times of stress.
If your time is limited during the week, try cooking a lot of food at once during the weekends. Stews, grain salads, casseroles and roasts keep well in the fridge. Cook food you like, or you won’t want to eat it. To guarantee weekly vegetables, order a CSA from a local farm if you can afford one. In some areas you can use SNAP, or food stamps, at your local farmer’s market. They’re worth twice as much that way, so check to see if you can.
See if you can bike part of your commute instead of walking it. Take the stairs, not the elevator. Cultivate the habit of taking an after-dinner stroll in a nearby park. Try any hobby that gets you out of the house and moving around, like birdwatching or geocaching.
Keep an eye on your skin. If you have moles, check them regularly to see if they have grown into irregular shapes or colorations, or if they are increasing in size.
To expand your social contacts, join a religious congregation, activist collective, artistic cooperative, or other organization. Get involved in the organization, and stick with it. Get to know your neighbors. You don’t need to make best friends with everyone on your block, but getting to the point where you can have a friendly chat when you see each other is a good idea. Volunteer to help out people in your life when they are in need, and ask for help when you need it. If you’re single, consider dating. If you’re happily coupled, consider moving in with your partner. Romantic companionship is one of the biggest factors in health and happiness. [18] X Research source Send notes of appreciation to tell the people you love what you love about them.
Affirm your positive feelings. Good feelings help you survive trauma and illness. When you have a positive feeling, pause and enjoy it. If you have a positive thought, say it out loud: “I love this park” or “I did a great job handling my stress today. "
Avoid products that contain chemicals. Mop, don’t sweep. Dust is full of toxins, so you don’t want to stir it up into the air. Use a wet rag to wipe down surfaces, and mop the floors regularly. You can also vacuum. Don’t use pesticides or buy spray. Keep these chemicals out of your home. You can avoid bugs by keeping your house clean. Handwash your dry-cleaning. Professional dry-cleaners use perchloroethylene, which can cause health problems when you are exposed to it for a long time. Clean your clothes with water instead, or find a dry cleaner who will agree to wet-clean your clothing. Check the air quality forecast. [21] X Research source Try to get your outdoors time in on days with higher air quality, and go further away from factories and traffic when you exercise.
Make sure you have insurance that gives you the coverage you need. For instance, if you’re likely to conceive a child within the next few years, make sure your insurance covers maternity care and childbirth services. Ask your doctor if you are taking care of yourself correctly. Your doctor may have thoughts about your diet and exercise that
Minor symptoms that persist for longer than a week, such as coughing, should also prompt a visit to a health professional. If you’re unsure about a symptom, call the doctor’s office and ask to speak to a nurse or a nurse practitioner. Many minor problems can be diagnosed over the phone. Immediately call 911 if you are having an emergency. Emergencies include difficulty breathing, chest pain, bad abdominal pain, bleeding, head trauma, or loss of consciousness.
If you feel disconnected from the things that sometimes bring you pleasure, you might be depressed. If you are experiencing many intense emotions, something else might need attention. Even if you don’t think anything is wrong, problems at work, at home, or concerns from your friends might be signs that something is. If you are eating, drinking, or using drugs to cope, you may benefit from professional help. Contact a professional even if you are thinking about using a substance to help with your emotions.
