Tips to Recharge Your Mind and Body This Summer
Registered Dietician
| 3 min read
Depression, anxiety and mood disorders are ranked number one among the top five national health conditions across every county of every state in the U.S.
Stress and fatigue are recognized as dangers to every individual’s physical and mental well-being. Defeat the risks associated with stress/exhaustion by considering these simple tips to recharge:
- Get Outside: Studies show that spending time outdoors improves overall mental and physical well-being. Fresh air reduces stress, increases brain function and improves positive thinking. Just ten minutes in the sun can provide the adequate amount of Vitamin D to support bone growth, reduce inflammation and improve immune function. Based on these reasons, among others, spending time outside can remedy depression, anxiety and other forms of mental or physical fatigue.
- Find Balance: Work-life balance should be prioritized throughout the year, especially when the weather permits being outside with family and friends. According to studies, 91 percent of employees work over 40 hours per week occasionally. Unplugging to enjoy personal time is essential to avoiding burnout and mental and physical fatigue.
- Laugh More: Psychologists across the world have studied the impact of laughter and found that it may have therapeutic effects. The act of smiling alone causes muscles to stretch, quickens the pulse and increases blood pressure which delivers more oxygen throughout the brain and body.
- Get Moving: Believe it or not, cases of fatigue can worsen with inactivity. Knowing the average American spends more than half their waking hours sitting down, it’s important to dedicate at least 30 minutes a day to some form of moderate physical activity. The “happy hormones” released during exercise increase energy, boost happiness and reduce mental and physical stress.
- Eat Right: Proper nutrition plays an important role in defeating fatigue by providing sustainable energy, supporting healthy digestion and stabilizing blood sugar. Note that hydration carries equal importance, so adults should aim to drink at least 16 ounces of water each day. Diets high in sugar, carbohydrates and sodium contribute to lethargy, weight gain and negative mood. Some of the nutrient-rich, cleansing foods to consume regularly include:
- Apples
- Greek Yogurt
- Leafy Greens
- Lean Proteins
- Nuts/Nut Butters
- Oatmeal
- Salmon
- Whole Grains
- Sleep Sufficiently: The Centers for Disease Control and Prevention reports that one in three adults in the U.S. do not get enough sleep. Health experts recommend somewhere between seven and eight hours of shut-eye each night. Proper rest improves overall health, from stress reduction and heightened focus to weight loss and increased energy.
- Unplug: A recent report found that some social media platforms can be harmful to mental health. Throughout summer, limit screen time to clear the head and focus on present situations and building personal relationships. In addition to this, meditation, deep breathing and spending time alone can help increase energy and alertness, improve brain function and decrease stress.
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Photo Credit: Roderick Elme
