I. Control Stress– relaxation therapies like meditation,  yoga, and tai chi are effective tools for reducing stress

II. Reduce your workload– set your priorities and consider asking for help, if necessary

III. Exercise– exercising leads to higher brain dopamine levels, which improves your mood. Even picking up the pace while walking has health benefits.
(TIPS FOR EXERCISING: Exercising is not just hitting the gym or doing a strenuous cardio session. It is about being more active than you are currently.

Start with:

• Moving regularly and improve your balance, spatial awareness, and overall movement
• Deepen your connection with your body
• Set yourself a daily goal of 5,000 steps and increase it to 10,000 steps a day
• Focus on moving regularly. Try to get up from your desk every hour and move around
• Set yourself a goal of walking 10 flights of stairs each day
• Stretch in the morning and at nights)

IV. Avoid smoking– smoking is not only harmful to your health. It also causes insomnia. Nicotine is a stimulant, it speeds up your heart rate, raises blood pressure, and stimulates brain-wave activity. All this makes it harder to fall asleep. A lack of rapid eye movement (REM) sleep can have a serious impact on your quality of life and your health

TIPS ON GETTING BETTER QUALITY SLEEP:

• • Avoid napping during the day
  • Caffeine can cause insomnia, especially when consumed in large amounts or after 2pm
  • Go to bed later than normal and try to get four hours of sleep
  • Dis-engage from your technology at least 30min before ‘lights out’
  • If you slept well during that first four-hour period, add another 15–30 minutes of sleep the next night
  • If you’re sleeping soundly the entire time, you’re in bed, slowly keep adding sleep on successive nights
  • ‘The early bird catches the worm’, there are benefits in getting up early

V. Eat energy foods- these are foods with a low glycaemic index, such as whole grains, high-fibre vegetables, nuts, and olive oil. Proteins and fats have glycaemic indexes that are close to zero

VI. Limit alcohol– avoid drinking alcohol at lunch so that you do not get the mid-afternoon slump. Avoiding a five o’clock drink will ensure that you have more energy in the evening. If you are going to drink, do so in moderation and at a time when you do not mind having your energy levels drop

VII. Drink water- drink plenty of water to avoid dehydration, which leads to fatigue

Healthy eating is not complicated. It is possible to nourish your body while enjoying the foods you love. Food is meant to be enjoyed, not feared, counted, weighed, and tracked Tips to Make Your Diet Healthier:

• Stay away from “diet” foods
• Shop with a list
• Avoid refined foods
• Bake or roast instead of grilling or frying
• Eat your greens first
• Eat your fruits instead of drinking them
• Eat fresh berries instead of dried ones
• Choose healthy oils
• Drink your coffee black and preferably before 2pm

Aim to create one good habit and give up a bad habit. This helps with mental health and wellbeing