Ask an expert – 30 simple tips to refresh your mind and body in this spring

Press release from Utah State University Extension

Contact: Aaron Hunt, specialist for health and wellness specialist at Utah State University, aaron.hunt@usu.edu

Spring is a time for renewal, and small, deliberate changes can lead to transformative results. A recently from Utah State University Extension Guide, their sinned year so far: practical tips for mental and physical well -being, offers tips on promoting intellectual clarity, physical strength and the total amount. These tips are based on evidence -based practices that serve to improve the way they feel, grow, grow and be successful.

Mental health tips:

1. Daily mindfulness practice: devote 5 to 10 minutes a day to mindfulness or meditation to reduce stress and improve the focus.
2. Digital detoxification: Plan regular technical -free times or days to recharge and connect with the physical world.
3. Gratitude journal: Write down three things that you are grateful every day to maintain a positive attitude.
4. Learn something new: Activate a new hobby or a new ability to promote the health and self -esteem of the brain.
5. Set limits: practice to say “no” and create clear limits to protect your mental energy.
6. Find professional help: If you have a therapist or consultant if necessary, you can check in regularly from a therapist or consultant, even if only for mental wellness maintenance.
7. Stay in connection: fold sensible connections with friends and family to combat loneliness.
8. Restrict news consumption: stay up to date, but avoid excessive awareness of emergency messages.
9. Practify positive affirmations: Use daily confirmations to build self -confidence and combat negative thinking.
10. Concentrate on sleep hygiene: create a soothing sleeping time trout and avoid screens before going to bed to get better mental clarity.

Tips on physical health:

1. Train regularly: Effort for 150 minutes of mediocre aerobic activity or 75 minutes of strong activity weekly with two strength training sessions.
2. Prioritize protein: Integrate protein -rich meals to support the health and the entire energy of the sore muscles.
3. Stay hydrated: Drink at least 8 to 10 cups of water or more depending on the level of activity and climate.
4. Eat Whole Foods: Concentrate on a diet that is rich in vegetables, fruit, lean proteins and whole grains.
5. Include the fiber: Put on at least 30 grams of fiber every day to support digestive health.
6. Make interruptions of movement: get up and stretch or take a short walk every hour if you have a sitting job.
7. Take regular examinations: Plan annual physical physics and keep you step of vaccinations and demonstrations.
8. Protect your skin: use sunscreen every day to reduce the risk of skin damage and cancer.
9. Strengthening flexibility: Integrate stretching or yoga to improve flexibility and avoid injuries.
10. Follow health metrics: try portable devices or apps to monitor activity, heart rate and sleeping patterns.

General wellness tips

1. Plan meals: Prepare meals in advance to save time and avoid unhealthy decisions.
2. Practice gratitude in motion: combine mental and physical health by making yourself grateful for a nature path.
3. Limit alcohol and tobacco: reduce or eliminate substances that have a negative impact on health.
4. Learn relaxation techniques: integrate deep breathing, progressive muscle relaxation or aromatherapy to manage stress.
5. Volunteer: Others can convey a feeling for the purpose and promote intellectual well -being.
6. Deactivate your space: a clean, organized environment promotes mental clarity and reduces stress.
7. Challenge negative habits: identify habits that you want to change and create a realistic plan to tackle them.
8. Create a routine: consistency in daily habits promotes stability and long -term health improvements.
9. Accept Prevention: Use tools such as ergonomic furniture or nutritional supplements, as recommended by experts.
10. Celebrate the progress: reward yourself for small health milestones to stay motivated.

Take your time to prioritize your health and select some of the above tips to get started. In a world that develops further, the maintenance of intellectual and physical well -being is the key to thrive in your personal and professional life.