Mynd.ch How to cope in the everyday life to have a healthy body and mind

How to cope in the everyday life to have a healthy body and mind

BEING IN THE MIDDLE OF THE NEW YEAR’S BLUES AND WITH THE PANDEMIC, STILL BEING VERY MUCH PRESENT IN OUR LIFE AND STILL LIMITING OUR DAILY LIFE’S WHEREABOUTS, IT IS MORE IMPORTANT THAN EVER TO TAKE CARE OF OURSELVES – ALSO OUR MENTAL HEALTH! Although our social life is put on hold and we might not be able to explore the world the way we were used to, we still need to find other ways to stimulate our body and brain. We have therefore made a list of tricks and tips to make our situation more positive and liveable. Furthermore, this article does also apply to an everyday life after the pandemic.
For your physical wellbeing

NUTRITION

Well balanced, nutritious food is important for our body to function optimally. Therefore, it is important to eat:

  • Enough greens and fruits (600 g/day),
  • Eat carbohydrates high in fibres (30 g fibres per day) to stabilise our bloodsugar. Sources of high fibre foods: vegetables & fruits, cereals, wild rise, quinoa, whole-wheat bulgur etc.
  • Eat a lean protein source twice per day (dairy products, eggs, poultry, fish, tofu)
  • Twice per day, about a thumb size of unsaturated fatty acids should be consumed. Good sources are: avocado, olive oil, salmon, nuts & seeds
  • Make sure to not eat more than 30-50 g of free sugars per day (not more than 10% of your daily energy intake)
  • The salt intake should not be higher than 5 g per day (equivalent to 1 tsp.)

EXERCISE

Plan your exercises for the week. Roughly, make a plan of when it would be suitable to exercise according to your schedule. It does not have to be hard-core workouts every time, but make space in your day so your body can move and feel alive. For instance, go for a walk during your lunch twice per week, wake up 10-15 minutes earlier and start the day with some bodyweight exercises at home or go for a brisk walk with friends in the evening, instead of swapping in front of the TV. Movement is important for your bone health, muscles, mental health and stress relief.

HYDRATION

Drinking enough water is essential for all living organisms on our globe. People should aim for an intake of about 2 L of water per day. Water is essential for our kidneys and bowl function amongst others. Water in itself is the best way to hydrate, but also herbal teas and very thin squashes. Adding fruits, herbs and/or vegetables to the water gives a refreshing taste and could help you to increase your intake.

SLEEP

Sleeping is the only time of the day that our body and parts of our mind get to rest. Aim for 7-8 hours of good quality sleep per night. Create yourself a bedtime routine to wind down before bedtime. The goal is to feel rested and ready to kick-off a new day.

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For your mental wellbeing
EXERCISE YOUR BRAIN

Solve some crosswords, Sudoku or riddles, use your non-dominate hand, try to memorise a text, rehears a tongue-twister etc.

FIND YOUR INNER CHILD

Have fun, think positive, laugh and find your inner child. Arrange a game night (virtually for now), contests or quizzes with friends or family

BE CREATIVE

Do some colouring, painting, knitting, scrapbooking, playdough modelling, baking etc.

TRY SOMETHING NEW

Make space to do something that you always wanted to try, whether it is photography, skiing, dancing, cooking or chess playing – it is only your imaginations who sets the limit.

“GOOD NEWS”-ACCOUNTS

When feeling a bit anxious, avoid listening to/reading/watching the news every day, it can be a bit overwhelming at times. Several social media channels have now also started with “good news”-accounts that might brighten up your day.

REST YOUR MIND

Our mind does also need to rest, therefore yoga, meditation and breathing exercises can be helpful for stress management, relaxation, overcome anxiety attacks and switch our mind’s focus.

BE SOCIAL

Be social. Call a friend, go for walks with family members or friends, do outdoor activities together, and when time allows invite people over for a lovely homemade meal.

seien-sie-kreativ

Finally, if you feel overwhelmed and aren’t sure where to turn to, call on a professional coach.

Get in touch with a mynd coach – the first call is free.

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