HOSA EMagazine WINTER 2021

I t’s that time of year when the cliche saying, “new year, new me” gets thrown around like confetti after the ball drops. So, instead of tossing our old 2020 selves out of the window, let’s continue building that person into someone whose mind and body are ready for what this new year has to offer. It’s important as future health professionals to not only talk about health but to “walk the talk” by incorporating new habits to nurture a healthy and happy version of yourself. The relationship between mental and physical wellness is simple — if you have poor physical wellness, you are more likely to have poor mental health. The opposite is just as true. A healthy brain results in a healthy body. As future health professionals, we are all doing our part to slow the spread of COVID-19 within our communities and circles. The task at hand seems simple: Stay at home as much as possible and wear a mask when you do need to go out. However, social distancing can cause more than cabin fever. It can have profound impacts on your physical and mental health. As we jump into the new year, continuing our social distancing practices, we hope you utilize the following tips to stay mentally and physically fit from home! Goal Set t ing It’s imperative to set goals for what you want your mind and body health to be. One way to stay motivated and complete your goals is to write them down! These can serve as daily motivation and a constant reminder of your vision. Keeping these on mirrors, your phone, and your workspace is a great way to stay motivated to accomplish them. Plan it for You! One great way to assess progress on your goals is to maintain a wellness journal. Journaling can be useful in monitoring your mental and physical health. Journaling can help us to organize our thoughts and make them apprehensible. It also allows time to self-reflect and look back on old memories or experiences so you can continue to improve for the future. This is a great NEW Year TIPS FOR STARTING YOUR YEAR RIGHT! New YEAR,

way to boost your mental health. You can freely write your thoughts down with no restrictions on what you are thinking. Using journaling can benefit physical wellness as you can track your health goals, diet, or how you spent your time doing physical activities. A journal can be a critical tool in helping you make steady progress. Keep Movin! Physical activity isn’t just about increasing your physical strength and endurance. It releases endorphins that reduce stress and can significantly improve your mood. Alongside endorphins, serotonin, dopamine, and norepinephrine are also released during exercise which gives you a good feeling about being in control, especially in an otherwise uncontrollable situation. Don’t let social distancing stop you from achieving your fitness goals. There are a plethora of fitness apps and websites to help create your fitness routine. What’s more, many strength and endurance exercises can be done without any gym equipment! Apps and websites like Nike Training Club and Chloe Ting are great places to start! Keep in mind, it’s completely normal if the current situation has diminished your motivation to work out, that’s okay! Take baby steps and start with simple The first problem to pop up when someone is wanting to change to a healthy lifestyle is food. We ask ourselves what we can or cannot eat. Some try diets or fasts to gain confidence in themselves but most of the time, these things fail. When we look at our relationship with food, many have fears or have too many or not enough restrictions. Everything is good in moderation. Your relationship with food shouldn’t have shackles on it, but it’s important to be mindful of what we eat so our diet doesn’t one day become shackled to “healthy foods” we may not always like. Prepare for a good night ’s sleep A regular sleep cycle can establish a sense of structure and keep stress at bay. You’ll find yourself falling asleep faster and get better quality sleep if you stick to a schedule. Aim to sleep and wake up around the same time daily. Be sure to turn off electronics at least 30 minutes before your bedtime; they emit blue light that interferes with melatonin, the hormone that helps you sleep. If you are used to doing this, consider using this time to shower, plan your schedule for the next day, or do some light clean up as you prepare for a fresh day. If you’re having trouble falling asleep, try drinking herbal tea, taking a hot bath or shower, or writing down any thoughts that keep you tossing and turning. You are not alone! At a time when we all need to keep our physical distance from our friends, it’s important to remember that we should keep connected emotionally. A quick phone call or video chat with relatives and friends is a great way to reconnect and maintain your relationships. Good communication is important now more than ever. Set up a virtual game night with your friends! A simple google search for virtual games opens lots of possibilities for a night full of laughs and memories. As future health professionals, we hope you will continue to stay resilient and put your mental and physical health as a top priority always! activities like stretching at home or walking/biking around your neighborhood. Choose your snacks wisely!

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