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

Photo with the kind approval of the expansion of Utah State University

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.