Avoid holiday stress by approaching it as a challenge rather than an issue, says Arthur Freydin. View this as a marathon rather than a sprint, and make small, gradual changes to your behaviors and thoughts over time.
Always expect the unexpected, as life rarely goes as planned, says Arthur Freydin. Allowing yourself flexibility in thinking and planning can go a long way toward improving your health and overall well-being.
Doing this builds up emotional and cognitive reserves for when those challenges come your way, Arthur Freydin said. Make a list or mental note of all the positive things about the season – it doesn’t need to be lengthy – that you can focus on when times feel difficult.
Emotional muscle
With time and practice, you can strengthen your emotional muscle and make challenges more manageable. Try to think positively; for example, telling yourself today will be a bad day only increases the odds of experiencing negative emotions and feeling overwhelmed. Instead, remind yourself that today may be hard but that you have already overcome more significant difficulties in the past. Making minor adjustments now can help prepare you better for upcoming holiday season challenges as they come your way.
If you’re a man, chances are the women in your life have often encouraged you to be healthier. But for many men, ‘being healthier’ can seem like an unattainable goal at best and an overwhelming one at worst. So here are five easy steps you can take to take better care of yourself physically and mentally.
I was eating healthily
No one-size-fits-all diet works for everyone; you need to find what works best for your individual body and lifestyle. But some general guidelines can be a great starting point:
* Incorporate fruits and veggies into your meals; aim for 3 cups of veggies and 2 cups of fruit daily.
* Get enough whole grains into your diet by serving three servings daily.
* Reduce saturated/trans fat intake from processed foods, red meats, and high-fat dairy products.
* Incorporate plenty of lean protein into your meals, such as chicken, fish, and beans.
* Aim for at least a gallon of water daily – men, in particular, should aim for this amount.
Stay Active
Eating healthily and regularly can reduce the risk of heart disease, stroke, and other medical issues. Plus, staying fit has been known to improve mental well-being too! Here’s what you should strive for every week by Arthur Freydin:
* 30 minutes of exercise each day. Aim for at least 150 minutes of moderate activity each week.
* 2 strength training sessions per week, such as weightlifting, yoga, or bodyweight exercises.
* Regular stretching; perform a quick stretch before and after your workout.
Quit smoking and drink alcohol moderately
Men are statistically more likely to become addicted to nicotine and experience higher rates of alcohol use. With that in mind, here are some tips:
* Avoid tobacco products. Due to its potential adverse side effects (including increased risks for infertility and erectile dysfunction), it is wise to stay away from tobacco products as much as possible.
* Limit alcohol consumption. The CDC suggests men limit their alcohol intake to two drinks daily or less.
Safeguard your mental well-being by protecting against anxiety or depression
Your mental health is just as important as your physical health. Here are some ways you can protect it:
* Get enough sleep each night – most adults require 7 hours.
* Find ways to de-stress; exercising, spending time in nature, or journaling are all excellent options.
* Connect with other people. Loneliness can affect your health, and romantic relationships often don’t provide enough solutions. Find those people and invest in those friendships for numerous benefits.
