Making positive changes can impact our mental, emotional, and physical health. This can be helpful when dealing with the difficult emotions and stress that accompany infertility.
Below I list 10 areas in our lives that we can all try to improve. If you are ready to make healthy changes, pick one, two, or three of the areas below that could help you improve your own state of being. Remember: don’t try to change too many things at one time. Give yourself the opportunity to succeed. The following changes can bring long-term benefits to your health – so let’s get started.
- Eat what your body needs
- Emphasize a Mediterranean or DASH type diet (The DASH diet stands for Dietary Approaches to Stop Hypertension).
- Eat natural, whole foods
- Avoid fast foods, artificial flavorings and preservatives
- Drink filtered water
- Don’t eat alone; make your meals a social event
- Take time to eat a meal- not at your desk while on the phone/computer
- Sit down; eat slowly and enjoy your food
- Stay well hydrated
- Be present in the moment
- Be open to others
- Take time to spend with your family and friends – make it special
- Talk with others; actually look at the person you are interacting with
- Participate in your community, including neighborhood, school, and religious events
- Volunteer for a cause or project you are committed to
- Get up and move regularly
- Stretch during the day
- Warm up before exercise
- Walk 30 minutes daily (at least 5 times a week)
- Strength training is important, especially as we age. Do light weight training 2-3 times weekly
- Aim for at least 7 to 8 hours of sleep nightly
- Practice sleep hygiene
- Have a cool, dark, quiet sleep space
- Avoid screen time 60 to 90 minutes before retiring
- Avoid stimulants, alcohol and eating a large meal two hours before retiring
- Explore your spirituality
- Try meditation, mindfulness, yoga or whatever works for you
- Music – listen to whatever you enjoy
- Go outdoors; don’t be afraid to get dirty
- Create a clutter free home and workspace
- Don’t be afraid to let go of things you don’t need or use; pass them on
- Take a break from e-mail, texting, Facebook, Twitter, Instagram, etc.
- Manage your schedule, don’t let it manage you
- Don’t over commit – it’s OK to say “No.”
- Find time to read for pleasure
- You day off is exactly that – a day off. Rest.
- Take vacations
- Take time for yourself
- Turn off the cell phone, pad, tablet computer, TV
- Again, get outdoors and be with nature
- Look out at nature
- Use natural light and colors to set the mood
- Avoid prolonged sitting or repetitive movements
- Work standing up
- Get up and move; stretch
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