Being in good health must not be understood as the lack of disease, but also as enjoying a state of full physical, mental, and social health. Ensuring a healthy lifestyle and encouraging well-being for everyone, of all ages, is essential for sustainable development. It is completely useless to invest in treatments and hospitals, if, as soon as the infirm are cured, they are sent back to the environment which got them sick. In other words, healthcare starts in the personal environment of each person, not in hospitals. In this blog, I will look at my best ways, to be healthy, physically, mentally, and socially.
PHYSICAL HEALTH
Today’s definition of physical health is so much more than the traditional definition of merely not being stricken with serious illness. Today’s definition ranges from the absence of disease to nutrition, to fitness level. In terms of physical activity, we must consider and take care of strength, flexibility, and endurance. Physical health consists of nutrition and diet; nutrient/ calorie intake, fluid intake and healthy digestion, medical care; addressing injuries or sicknesses, seeking care as necessary, and resting; taking time to relax, and sleeping well. I know this is a lot to take in, so here are my top 5 easy tips.
1. Join a sports club.
There are so many in the area: rugby, football, netball, badminton, hockey, tennis, basketball, horse-riding. There’s something out there for everyone! Joining my sports teams has been some of the best decisions of my life! Being part of a team is so rewarding, it’s guaranteed exercise, and it’s also great to improve your French. Yes, I know we can do exercise at home, but in my opinion, it’s not nearly as fun as being in a team with your friends. Sports clubs teach teamwork and problem-solving sports, boost self-esteem, and being in a club reduces pressure and stress with exercise. You have a set time to do sports each week, and it eventually becomes part of your routine.
2. Aim to do 10,000 steps a day.
This may seem like a lot, but it is not actually, only about 8 kilometres for the average person. Whether you do these steps in walking or running, this is so physically beneficial. I personally love to go for a walk in the sun, put a podcast on, or some feel-good music, and just go dance along the road! Vitamin D is essential for healthy bones, and we get most of ours from sunlight exposure, so it’s extra lucky we live in the South of France when the sun shines constantly! But, in winter, it’s still worth walking in the dark (be safe of course), or on the treadmill. For the benefits we don’t see so much, walking strengthens your heart, studies show you could improve your brain’s performance, walking stabilises your blood sugar, and you’ll reduce stress by clearing your mind with a breath of fresh air. All you have to do is get off Netflix, or take a break from homework, walk out your door and just keep walking.
3. Get your 5 a day.
Something most people are taught from a young age: eat at least 5 portions of a variety of fruit and vegetables a day. They’re excellent sources of fibre, vitamins, and minerals. There are lots of ways to get your 5 a day; this doesn’t have to be a chore, fruit and vegetables are tasty! Add chopped fruit to cereal, have a smoothie, or include vegetables in your sauces and curries. Maybe try a new exotic fruit each week? Did you know 150ml of unsweetened 100% fruit juice counts as 1 portion of your five a day? Try new recipes, new foods, and become healthier whilst doing it.
4. Aim to drink 2 litres of water a day.
Up to 60% of the human adult body is water. You probably know that when the temperatures soar outside, it’s important to drink plenty of fluids. But, staying hydrated is a daily necessity, no matter what the thermometers say. Two litres are usually enough but take this quiz to find out the exact amount you need. Water has many jobs in our bodies, such as carries nutrients and oxygen to our cells, aiding digestion, normalising blood pressure, stabilising the heartbeat, cushioning joints, protecting organs and tissues and, regulating body temperature. The easiest way to do this is to buy a nice bottle and take it everywhere with you! When bored you will naturally and unconsciously drink loads, just make sure you refill it often.
5. Try to sleep 9 hours each night.
Obviously, this amount differs for everyone, but sleeping well is an absolute necessity! Sleep can boost your immune system, strengthen your heart, put you in a better mood, increase productivity, increase exercise performance, and improve memory. Sleep should be a priority, and getting good sleep is easy! Stick to a sleep schedule, create the right restful environment (comfy bed? background noise or not? darkness? cold or warm temperature?), limit daytime naps, and put any electronics down at least 30 mins before sleeping.
Ultimately, physical health is usually fairly easy for us to achieve, and it is critical for mental and social health. Now I have explored one side of the triangle, let’s move onto mental health.
MENTAL HEALTH
Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel and act, as well as how we handle stress, relate to others, and make choices. Mental health is vital at every stage of life, from childhood to adolescence through to adulthood. Mental health differs for everyone, so hopefully, these tips are a starter to allow you to realise your full potential, cope with stresses, work productively and make meaningful contributions.
1. Positive affirmations.
These may feel silly but actually, increase self-love and self-acceptance. There’s value in patting yourself, your friends, and your family on the back. Studies show that doing so not only combats stress but also, using uplifting language can boost your overall health. Reciting or journaling daily positive affirmations can turn your disposition a bit brighter. These can be as simple as, “I love being me. I get better every day. I am unique. I am special. I am whole. I am awesome.” to affirmations from celebrities. Roald Dahl famously said, “If you have good thoughts they will shine out of your face like sunbeams and you will always look lovely.”, similar to Oprah saying, “Good riddance to decisions that don’t support self-care, self-value and self-worth.” Find yourself a positive affirmation to get you through the tough times; repeat it to yourself, make it your wallpaper, whatever you need to do to stick to it.
2. Take deep breaths.
Breathing deeply decreases stress, and increases being calm. When you become stressed or anxious, your brain releases cortisol, the ‘stress hormone’. By taking deep breaths, your heart rate slows, more oxygen enters your bloodstream, and communicates with the brain to relax. This ups your endorphins, the ‘feel-good chemical’. There are lots of breathing exercises you can do to focus on yourself. A quick web search can broaden your horizons, but here to a quick ‘belly breathing’ technique.
· Sit or lie flat in a comfortable position.
· Put one hand on your belly just below your ribs, the other on your chest.
· Take a deep breath in through your nose, let your belly push your hand out. Your chest should not move.
· Breathe out through pursed lips. Feel the hand on your belly go in and use it to push all the air out. Repeat this 3 to 10 times.
3. Talk to someone.
Talking to a friend, or an adult can help immensely, as can merely writing in a journal. If in doubt, speak to someone, as mental health is so incredibly important. Explain how you are feeling, and people can always help.
For more information, go to one of the references below, or read the blogpost, “Self-Love”, written by Erin two weeks ago. Mental health is just as important as physical and social health, which we shall look at next.
SOCIAL HEALTH
On the last side of the triangle, social health can be defined as our ability to interact and form meaningful relationships with others. It also relates to how comfortably we can adapt to social situations. Studies show that social relationships have short and long-term effects on our health.
1. Start with self-care.
Before you can set out to improve your social wellness, you need to practice self-care. I.e, do the physical health and mental health tips. Look after yourself by getting enough sleep, eating a healthy balanced diet, exercise, and remove any coping mechanisms. Understand what causes you stress and how to not let it consume you. Remember, once again, this is entirely different for everyone. You could have a clone, and what causes you stress will be different for your clone!
2. Make and maintain friendships.
Make conversation with people using easy topics. Small talk can involve what they like to do in their spare time, TV series, or even the weather! Listen to them, find common interests. Reach out, contact them. Pick up the phone, text them, just show that you care and value the relationship. Plan to do something together. Make this commitment and keep it. Don’t blame or criticise people, listen to them and nurture the friendship.
3. Keep on working on your social wellness.
Social health does not end at a specific age. Whatever your age or stage of life is, don’t take relationships for granted. Value the friendships you have and keep developing new ones.
Your physical and mental health will thank you for your social health, and your quality of life will reflect it.
Your physical and mental health will thank you for your social health, and your quality of life will reflect it.
The World Health Organisation (WHO) defines health as a
"State of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity."
These tips are only starting points; adapt them for you. Normalise speaking about health, make people comfortable, and live your best life. Health comes from these aspects, so focus on yourself. This will
“ensure healthy lives and promote well-being for all at all ages."