Balancing Act: Juggling School, Socials, and Self-Care Like a Boss

Finally, 2024 has arrived! I’m sure a lot of us are beginning to work towards our New Year’s resolutions. One particular resolution I would like to touch on is being healthy. Many of us consider “being healthy” as having a normal weight, eating well, and working out regularly. Although all of those things are extremely important, there are so many more facets of a healthy lifestyle. Let’s delve into the intricate layers of healthy living that can help you feel more whole. 

Sleep

Sleep is one of the most essential parts of our day. It is just as important as moving regularly and eating nutritious foods. According to NIH News in Health, a lack of sleep can lead to many chronic diseases. We need sleep to allow our bodies to repair and process what happened during that day. Most people do not get enough sleep for their age, especially teenagers.

Let me tell you an example from my own life. I was trying to fit in cello practice, exercise, homework, and other extracurricular work into my after-school schedule. I figured that it was ok to just get 4-5 hours of sleep and drink some strong coffee the following day. Although it worked for the first few days, I started noticing significant decreases in energy, a loss of focus, a lack of motivation, and less cognitive abilities. In addition, I was moody and didn’t want to hang with my friends as much. Each day, it got worse until I was completely burned out and decided this wasn’t going to work. I am reminded of this misery when I notice black circles under my classmates’ eyes and some form of a caffeinated drink in their hands almost every day.

It is so important to rest even when it seems like there is no time to. We might think that we are being productive, but we are just hurting ourselves in the long run. We must learn to prioritize our time so we can work more efficiently and get an ample amount of sleep.

| Here are a couple of tips to get more sleep 

-Avoid caffeine during the late afternoon since it can lower sleep quality. 

-Though it might seem hard, try to limit electronics before bed, whether that means replacing the scrolling habit with journaling, reading a book, or even meditating.

-Finally, try to create a cool, dark, quiet sleeping environment so you can give your body a clear indication that it’s time to hit the hay. 

Mindfulness

We often think more about the physical aspect of wellness, but the mental aspect is just as important. I know we are all busy people, but it is definitely possible to find 10 minutes of time in your day to do something you like or simply reflect on what occurred that day. According to the NIH National Library of Medicine, reflecting on things that happened in your day can enhance your well-being and help you be more conscious and understanding of events.

Even something as simple as playing a quick game or reading a book can help your mental health. We are all so stuck in our work that we forget how much fun and freedom we have in life. There will always be time for yourself if you make it.

Taking care of your mind can help you be more productive and increase energy levels. The human brain can lose focus after a couple of hours of rigorous activity, so taking regular breaks is incredibly important for efficiency. Mental health should not be neglected in the quest for a healthier lifestyle because it can impact physical health by weakening the immune system, changing our appetites, and could lead to a number of chronic illnesses, according to the CDC. In addition to mental health, we also need to prioritize brain health. Our brain is responsible for everything we are able to do during the day, so it is our responsibility to take care of it. 

We can even make it fun through games. Solving crosswords, word searches, and sudoku puzzles or playing games to test memory, motor skills, and social-emotional skills are great ways to keep your brain active. Some of my favorite ways to engage my brain are practicing my cello, learning new languages, and doing online word games like Wordle, Word Stacks, and Contexto. You can even invite your family or friends to join you so it can be more fun. Keeping the core parts of your body like the brain, healthy will help you feel better and happier. 

Being Social

Speaking of friends and family, spending time with others is essential to health. Humans are social creatures and naturally thrive in the presence of others. According to Time Magazine, when humans are around others, stress levels decrease, mood improves, heart health gets better, illness recovery rates get faster, and more. Isolation only increases the chance of getting a chronic disease and worsens mental health. Although we can call/text each other, studies have shown that face-to-face interactions show better results for health. Because of all of the work we have, we are constantly stuck in our little corners. Our lifestyles are becoming so hectic that we find it difficult to make time for family dinners. Just talking to family and updating them about your day counts as a social interaction. Connecting with others will surely lead to laughs and lighter moments, which directly improves mental health. Also, in Blue Zones (regions defined by little chronic disease and longevity of citizens), one of the key factors of their excellent health is being in closely knit circles and being active members of their community. This is direct evidence that interactions with society can improve our health. In this digital age, we mustn’t forget the benefits and satisfaction we get from in-person interactions. 

Also, the digital age has us constantly on our devices, and we end up not spending enough time outside. According to UC David Health, going outdoors improves mental and cognitive abilities, reduces physical tension, lower heart rate and blood pressure, and increases vitamin D levels. Being outside can also help you get better sleep because our internal body clocks rely on light levels to regulate chemicals that affect your energy levels. Another common characteristic of Blue Zones is that the citizens garden daily, which gives them low-intensity movement outside and lots of vitamin D. I like to go on daily walks or runs in the morning because being outside and smelling the fresh air makes me feel calm and helps me feel energized for the day ahead. We need to make an effort to reduce screen time so we can have more time for more beneficial activities. Excess screen time can have effects on mental health, brain health, eye health, and weight. 

We are all aware that we should monitor our weight and aim for a normal weight, eat nutritious foods, exercise regularly, and drink enough water. All of these are to help us reduce our risk of getting chronic diseases, improving mood, keeping our immune system active, and keeping our organs healthy and well nourished. It is very unfortunate that many unhealthy foods are cheaper than healthy foods. Those in low-income families and areas have less of an access to healthier food choices, setting them up for lots of problems in the future. We need to learn to stop listening to the parts of the brain that tell us to eat junk food to feel good and start prioritizing choosing the healthier options that will help our bodies function better and make us feel better. Many stores and companies make it so easy and tempting to go for the less healthy foods, but in reality, they will only end up hurting you. 

Exercise

Exercising regularly is key to good health. Our bodies were designed to move and stay active. You don’t have to become a bodybuilder or an Olympic athlete in order to stay fit. Consistency and dedication are key to making your exercise journey successful. Speaking from personal experience, working out for just an hour every day is enough to completely change your mood, improve sleep, and make you more focused during the day. It can also make you want to embrace other facets of a healthy lifestyle like healthy eating, proper hydration, and taking care of your mental health. Find an exercise form you like and continue it regularly. Just remember to take breaks when needed and listen to your body.

As I’m sure you have noticed, all of these aspects of a healthy lifestyle tie into each other and affect each other in some way. The key is balance and consistency. Embracing a healthy lifestyle takes a lot of time, and things won’t always progress as you would like. It’s important to remember your “why” because only you can continue to motivate yourself. Even if your New Year’s resolution was not to get healthier, it is something we all should strive for because it’s only going to help us at the end of the day. Best of luck with your journey!