Improve your wellbeing in 1 week point out two small life improvements each day which will give you big results and improve your wellbeing. The life improvements we are talking about are not earth-shaking. No, not really. But you can improve your wellbeing by taking small steps every day. In fact, choosing two smart but realistic, even likable and enjoyable, daily behaviors each week can deliver big benefits over the long run. Here are 12 ways to get you started and help improve your wellbeing in 1 week.
How To Improve Your Wellbeing In 1 Week
ONIM—Oh No It’s Monday. Yeah, I know the feeling. You wish the weekend can extend for one more day. But do not worry. Monday is your chance to shake out the inertia and start the week with commitment, focus, and energy.
Kick start the week with a cup of coffee
In excess, caffeine can be bad news, but one to two cups of tea or coffee in the morning helps get the body energized. Plus, research shows that coffee and tea drinkers have lower rates of chronic liver disease, Parkinson’s disease, and Alzheimer’s. Anti-oxidant-rich green tea is a good choice, too, and may even fight colds and mouth odour.
Drink plenty of water
Visit the office water cooler as frequently as you can, or bring your own. Water is great for the skin, boosts energy, and aids weight loss by increasing satiety and fullness. More than 60 percent of your body is made up of water; it is no surprise that staying hydrated is important for a number of basic processes, like flushing toxins from vital organs and transporting nutrients to cells. So how much should you drink? The debate is ongoing, but experts recommend nine 8-ounce cups per day for women and 13 cups for men.
Monday was a hit; Tuesday is your chance to keep up the success pace.
Eat plenty of healthy foods
We should eat a balanced diet rich in fruits and vegetables, but certain foods pack more of a nutritional punch than others. Fish such as salmon, mackerel, and sardines are loaded with omega-3 fatty acids; nutrients shown to reduce the risk of heart disease. Nuts are great sources of cholesterol-lowering fat; high fiber foods such as beans and whole grains support healthy digestion, stave off heart disease, and encourage weight loss.
Socialise with friends
Busy workweeks, family commitments, and errands often get in the way of our friendships as we age. But research shows that maintaining strong social networks is a key component of mental and physical health. Social links cushion the effects of stress and help us maintain a work-life balance. Some outstanding pieces of research found that women with six or more close relationships had half the risk of dying from heart disease than women with fewer friends. So make time for a friend’s night out. It is good for your health.
It is mid-week and you have almost made it over the bumpy road. Wednesday is a good day to de-stress and regroup.
Get some sleep
Sleep is rejuvenating. Your body recuperates and restores itself during the nighttime hours and, for most people, six to eight hours of sleep is essential to staying alert and focused during the day. Easier said than done, as we know that, two-thirds of adults suffer from sleep problems, including insufficient sleep. Take rejuvenation shower or bath before bed, wind down with a book and give yourself extra time to ease into a restful sleep.
By Wednesday, the week is in full gear. Any cumulative effects of stress can wreak havoc on the body, compromising the immune system and increasing vulnerability to disease. Now is a time to breathe, meditate, relax, and release feelings of anxiety or stress. Soak in a hot tub, take a calming shower, take a yoga class, or go for a vigorous workout. Engage in whatever helps you to ease tension and strain.
Thursday is your chance to take it to the next stage and spread your health-promoting habits to improve the mind-body connection.
Work your brain
The “use it or lose it” cliché holds true for brain health. In adulthood, it is easy to settle into familiar ways of thinking, but slowing down on learning can lead to memory and cognitive function impairment later on. Researchers say that adopting a lifestyle that includes ‘mental aerobics’ can help prevent Alzheimer’s disease. Puzzles and logic games like chess, scrabble, and crosswords along with music lessons and learning a new language can help keep the brain in tip-top shape.
Even a quick banana and glass of milk on the go can improve energy and concentration throughout the day. Avoiding breakfast leads to fatigue, irritability, and lethargic thinking. A morning meal prepares the stage for moderated eating throughout the day by preventing sugar crashes that lead to overeating at the nearest takeaway restaurant. Pack a few breakfast energy bars or nuts and take them to work or on your daily routine so you have something to satiate between-meal hunger. And breakfast does not have to be limited to cold or hot cereal or bread and eggs. If those morning typical breakfasts do not stir up your appetite, make a sandwich, or have a bowl of vegetable soup. The goal is to load up on healthy calories.
TGIF. Thank God It’s Friday. Congratulations! You are at the finishing line in the task to improve your wellbeing in 1 week. The workweek is completed and you have already executed many small but important behavior changes. So time to appreciate your accomplishments and end the week on an exciting note.
Build up some sweat by hitting the gym, walking with friends, or playing a sport. The benefits of physical fitness are numerous and documented. Regular exercise supports healthy weight loss, enhances bone health, and reduces the risk of heart disease. Thirty minutes of exercise per day is ideal, although undeniably not always possible, because only about 10 of every 100 adults ages 45 to 75 are active for the recommended 30 minutes a day, five days a week.
Do More Home Cooking
With takeout restaurants springing up by the day, most people get one-third of their daily calories from restaurant meals. But research has shown that restaurant food contains more calories and fat than home-cooked food.
Grocery shopping, particularly at food markets, helps you keep an eye on how your food is prepared and where the ingredients come from. Cooking healthy meals at home does not have to be hard work. It can be a great way to connect with friends and family. Open a bottle of wine, take your time and let your sauces and stews cook slowly as you relax.
Sleep in, read the paper and enjoy some rejuvenation process. Use your weekend to pull together and reinforce your new adopted healthful lifestyle.
Breathe the fresh air, connect with nature, and enjoy the beautiful scenery. You just cannot go wrong with an outdoor relaxation activity. A hike in the woods, a game of catch, or even a few hours gardening in the backyard are the types of relaxing, physical activities that help us unwind. In addition, moderate sun exposure delivers much-needed vitamin D, though sunscreen should be worn for extended sun exposure.
Spend time bonding with your family
Several studies have shown that family support and social cohesion improve physical and mental health. As the hours of the workweek continues to increase, it is becoming more difficult to slice out quality time for family and loved ones. But if you schedule this time into your week, you can ensure a valuable bonding with the people you care about most.
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