5 Simple Everyday Steps That Benefit Your Mental and Physical Health

5 Simple Everyday Steps That Benefit Your Mental and Physical Health

Breakfast Time


Over the years, a variety of people have advised us about the beneficial breakfast time that comes around each morning whether it’s a telly doctor or a nagging partner. A simple bite of a nature bar or a full fruit platter can always make a difference to ensure your day   starts with a surge of energy that your body and brain will thank you for later! The moment you wake up, your body has only restored enough energy to keep your eyes open and you conscious enough to hear your stomach rumble.


The balanced diet of your breakfast will restore your blood sugar levels and help you recover from your nightly fast. Not only this, but by feeding your stomach, you’re feeding your brain and by having a fed and watered brain, your physical and intellectual performance will improve to get you through a busy business meeting. You’ll be avoiding risks of experiencing headaches, confusion and fatigue all related to low blood sugar levels that can affect how your brain and body feels for the duration of your busy schedule. Try having a nutrition bar or simple fruit smoothie to kick start this routine restoration of your body’s daily necessities.



  • Try the mile rule mind-set


As a country, we are portrayed to be running on an industrialised and modernised structure to get us through each year. Something that we all know, love and use is the car. What people forget is that we as humans are built with a much more convenient and less expensive mode of transport, That doesn’t require an MOT but does require a healthy mind-set and a steady fuel supply of self-motivation. By using your legs you are constantly burning more calories, building up your leg muscles and potentially creating a new daily or weekly hobby for yourself.


According to Harvard Health, a 135-pound person burns approximately 78 calories per mile at 4mph while a 165-pound person burns around 96 calories per mile. If you obtain a pedometer, set yourself weekly goals and see if you can keep a streak of hitting your targets and releasing endorphins. To enhance your motivation, try doing step 1 to help you be energized and ready for your personal challenges.



  • Breathe In…and out


As you’ll all know (hopefully!), your brain generally functions on your intake of oxygen which helps your body to run the way it should-healthily! However, the increase in daily stress levels has caused the majority of our population to become more and more prone to becoming frustrated and feeling under pressure-which can disrupt our breathing patterns. As we get older, stress often changes the way we breathe. When we are stressed, our bodies operate on the 'fight or flight' response to whatever is scaring us or making us feel threatened. This means we take short sharp breaths to help prepare for the 'fight' we will have to face-which causes an interruption to our brains’ steady oxygen intake.


As our body expects a controlled breathing pattern, the fight to try and keep this up becomes more and more challenging. By using a simple tactic of having an emergency breathing routine that suits you best, you are able to compose yourself completely. One common method used for this, is simply exhaling for double the amount of time you inhale which is meant to counteract any triggers you may experience during your day. It allows you to become composed without having to draw attention to yourself, and remaining significantly silent which is important when trying to be rid of a physically and mentally hostile background. If you find that this breathing exercise is just not cutting it, a stress ball might be for you. A stress ball or just a plain ball of rubber bands can do the trick, as it makes you absorb all your negativity into it and remains sustainable.


  • Time for a Pastime

Linking back to stress, another way to blow off steam and remain neutral is to get yourself a hobby, or regularly take part in one as it gives your mind something to focus on other than any stresses and strains of modern day life. These stress reducing and joy inducing activities can include a wide variety, as each individual finds a hobby that suits themselves. Here’s a few that have proven very therapeutic to a stress damaged mind: Photography. This gives the individual a chance to capture either their perspective of the world, or to actually go out and enjoy and take advantage of the nature around them. By capturing the small sights that make them happy, they are able to sustain that feeling of relief and serenity within the physical form of a picture. Others include painting, drawing or collaging, as having a creative escape can help let out any rogue or hostile emotions that will ruin your day entirely.


Also reading, writing poetry or even a diary or blog, gardening, problem or puzzle-solving are a few of the other common hobbies people have chosen to help fight mental illnesses such as depression. Cycling can spark emotions such as determination and help increase self-motivation to become the person you want to be. The endorphins released trigger a good mood and help you feel more accomplished in your daily life.  



  • Resting body, resting mind


Lastly, and hopefully not surprisingly, a good night’s sleep can make all the difference in helping   you feel more energized and motivated for the day. A good night’s sleep can improve your memory leading to significant benefits in both your working life and your social life. It can also help you steer clear of depression and other illnesses as you will have enough energy to hopefully participate in the steps above and be able to fight distractions and fatigue throughout your day. Such things as zinc tablets can help you fall into a comfortable slumber and even placebos purchased from your local drugstore or chemist can be beneficial to the weary consumer.


More remedies to help you prepare for a good night’s sleep include those little key tasks that you yourself can do in the comfort of your own home. Turning off all devices, or at least silencing them from notifications will create a calm, stress and pressure free environment for you to sleep in. Next, make sure you have water available near you, tidy around your resting place and make sure you have clean bedsheets before you finally settle down. If you find that you wake up and can’t return back to your sleeping state, try having a good book to hand, as even though your book might be daring and dramatic, it helps to make your eyelids droop before you’re ready to drop off finally.