9 Ways to Boost Mental and Physical Health

What we eat, how much we sleep and exercise, and how stressed we feel can all impact our health. Taking care of yourself is about making small, healthy choices throughout the day that can have a big impact on your mood, energy level and long-term wellness.

9 Tips to Improve Your Physical and Mental Health

1. Choose Healthy Foods - Your body and brain use a tremendous amount of energy each day to keep you moving and thinking. When you’re stressed or busy, grabbing a candy bar or fast food might seem like a quick solution, but sugary, fatty or processed foods don’t keep your body and brain running as smoothly as they could be.

Instead, try eating foods that can help boost both brain and body health, such as:

• Berries – blackberries, blueberries, raspberries and strawberries
• Dark, leafy greens – broccoli, chard, collards, kale and spinach
• Nuts and seeds – almonds, pumpkin seeds (pepitas) and walnuts
• Salmon and other fatty fish – mackerel, lake trout, sardines and tuna
• Whole grains – brown rice, oats and whole wheat

Also, consider prepping for meals in advance – and make extras for leftovers. Having Overnight Oats prepped for breakfast and having Lemon Chicken and Potatoes planned for dinner can take a lot of stress out of meals and help you resist less healthy options.

2. Drink Plenty of Water - Good hydration may help slow down aging, according to the National Institutes of Health. How much water you need is based on many factors, such as where you live, how much you weigh and how active you are. Experts generally recommend that women drink around 9 cups and men around 13 cups of fluid a day. Alternatives to plain water include unsweetened coffee or tea, sparkling or flavored water, and milk or milk alternatives. You can also eat your water – think celery, cucumbers, lettuce, tomatoes, apples, oranges and melons.

3. Be Active - Exercising can help your mood, digestion and sleep, but it doesn’t have to mean going to the gym 5 days a week. It can be as simple as going for an evening walk or as fun as playing pickleball with friends. When you’re first starting out, it can help both physically and mentally to break your exercise into smaller bits. Shorter segments are also a good way to fit movement into a busy schedule.

4. Connect with Others - Spending time with others can help us cope with hard times. If you’re feeling down, reach out to a family member, friend, coworker or other trusted companion. Try setting up regular times to meet for coffee, take a walk or have dinner – whether that’s once a week or once a month.

5. Give Back - Volunteering can give you a sense of purpose and even help boost your confidence. It can also provide a way to connect with others. Finding something you like to do can benefit your body, your mind and your community.

6. Make Time for Yourself - It doesn’t have to be an hour. Taking a few minutes to enjoy your coffee in the morning or meditate at night can help nourish body and soul.

7. Practice Gratitude - Find something or someone in your day to be thankful for. If it’s someone you’re thankful for, be sure to tell them how much you appreciate them.

8. Get Enough Sleep - Not sleeping well or not getting enough sleep can be linked to heart disease, high blood pressure, obesity and stroke. Aim for 7-9 hours of sleep a night. It can help to go to bed at the same time and turn off all electronic devices at least an hour before bedtime.

9. Get Some Fresh Air - Spending time outside – even just a few minutes each day – can help you feel more relaxed and focused. Next time you want to boost your mood, try taking a walk around the block, eating lunch outside or reading a book at the park.

Remember, self-care shouldn’t feel like a burden. Taking small steps every day can have a big impact on your physical and mental health. For more ideas, explore the Kroger Wellness Festival page.

_{Disclaimer: This information is educational only and is not meant to provide healthcare recommendations. Please see a healthcare provider}