Tips for a healthy mind, body and spirit

Published: 21 December 2018

Exercise, eating well and getting enough sleep. We know these things help our hearts, but did you know they help our minds stay healthy too?

At Pacific Heartbeat we’re not keen on resolutions. Why wait for the New Year to begin good habits? For us, every day is a chance to start again and improve on ourselves, our lives and our relationships.

If you’re in the mood for making some positive changes to your life, then good on you. These tips will help to keep you feeling good while taking care of your heart. Bonus – they’re easy to do too.

1. Get enough sleep

Who’d think something simple like a good night’s sleep can help your mind? It’s true though. Sleep is good for your health.

We need seven-nine hours of sleep each night. Any less and you may not be able to think properly at work or you may experience mood swings.  

Getting enough sleep can put you in a good mood, keep you healthy and reduce your risk of heart disease. You want to be your best self, right? So grab a pillow and get some shut-eye. 

Finding it hard to drift off? Here are six sleep tips for a restful night:

• Exercise during the day – it’s good for you and will help tire you out.
• Turn off screens – avoid your phone, TV and computer half an hour before bedtime – it’ll help you relax
• Avoid caffeine and sugar – they’ll give you energy you don’t need, keeping you awake.

Get more sleep tips on the Health Navigator site.

2. Exercise can make you happy

Let’s get moving! We know exercise is good for your body, but it’s also good for your mind too. It can help you feel less stressed, sleep better and improve your memory.

Even a little bit of exercise can put you in a better mood. You could try walking a bit every day. Even dancing counts!

It’s important to make the exercise fun – otherwise you won’t want to do it. Look for community exercise classes and encourage a group of your mates to go with you. Or get a group together and play sport. You could even start a tournament and have some healthy competition. As long as you’re moving – that’s what matters.

3. Make sure you’re not thirsty

Feeling thirsty? Have a glass of water. It keeps you hydrated and it’ll help your mind stay focussed.

When you’re dehydrated it’s hard for your brain to concentrate. You’re also more likely to have a headache. 

Why choose water over sugary drinks? Tap water is free and good for your physical health. 

4. What you eat makes a difference

Did you know what you eat can affect how you feel?

Eating a lot of junk food, that’s high in fat, sugar and salt, has been linked to depression and anxiety. It’s also not good for your heart.

Your mind and body will be happier if you eat fresh food like veges and fruit. It’s simple: if you eat better, you’ll feel better. Oh, and it tastes good!

Look for ways to make healthy swaps in your life. For example, instead of fried chicken have baked chicken.

Not sure where to start? Find out what a healthy diet looks like. 

5. Quit smoking for good

Some people smoke to help deal with stress. The need to keep smoking can be more stressful.

Any stress relief linked to smoking is short term. According to Smokefree, smokers are more likely to have poor mental health than non-smokers. Let's not forget that smoking is the biggest risk for heart disease too. 

If you quit it might be tough at first, but then you’ll start to feel more relaxed. And you’ll save money. Try SmokeFree's cost of smoking calculator to work out how much money you can save when you quit smoking.

There are lots of benefits for quitting smoking, and no benefits for continuing to smoke. It's worth a try don’t you think? There’s a lot of help available for people who want to give up smoking. Here are some websites that you may like to visit:

• Quit.org.nz
• Smokefree

6. Go outside

Picture this - You’re outside at the park, the sun is on your face and fresh air in your lungs. Feels good, right?

That’s because going outside makes us happy. Spending time outside is a great way to reduce stress and clear your head. If you’re out and about you’re usually moving more too, perfect for that bit of exercise we talked about earlier.

If you look after your heart with these simple tips – you’ll help your mind, body and spirit. That can only be a good thing. For more tips on healthy lifestyles, visit the Pacific Heartbeat Facebook page. 

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