Do It Yourself, Do It for Yourself – Health beyond Avocado Toasts

7th April is World Health Day, and on this occasion, we’re exploring the topic of health. It’s hard to say anything truly new, as all sorts of tips, tricks, information, and advice constantly swamp us. Indeed, what could we possibly say that’s new in a world where step-counting and sleep-analysing smartwatches, nutrition-related apps, and a wide range of online fitness programmes offer help and convenience in adopting a healthy lifestyle? (Of course, alongside offline options too – shops that label everything “bio,” ever-changing superfood trends, countless genuinely great professionals, and those who could only dream of being experts.)

Perhaps we can agree that, although the 21st century has turned health into a tool exploited by economic interests, we all still long for it, and that’s perfectly fine. However, it’s easy to get lost on the way, trying to achieve or maintain a healthy lifestyle, especially when perfectly edited social media content puts us under pressure. Due to this, we’ve gathered some tips that don’t require you to rush to the nearest shop to buy expensive workout clothes, have avocado toast for breakfast, or wake up at dawn. Our advice is a good example of starting small, and with the initial successes you achieve, you can create a natural growth curve. Yes, indeed, you, because all you need right now is yourself and the determination to do something good for your mind and body. Let’s dive in!

Keep an eye on what you eat!

There’s an increasing availability of fresh vegetables and fruits in stores and farmers’ markets, so we can once again start replenishing the vitamins depleted over the winter. Of course, you don’t have to immediately switch to Pinterest-worthy meals – starting small is enough. For example, you can add a slice of pepper to your evening sandwich or jazz up your instant soup with some chopped, fresh spring onions. If you cook for yourself, you can tailor the recipes to your liking, and in doing so, you’ll know exactly what you’re eating. By avoiding numerous additives, you’re already doing a lot of good for your body.

Tidy up your surroundings!

During this season, we often have the urge to do a spring clean, at least for the obligatory window cleaning before Easter. To avoid overwhelming yourself with having to do tasks all at once, take it step by step, but aim to do a little bit each week (e.g. organising the wardrobe). In a clean and tidy environment, studying will feel much better, and it’ll likely help improve your mood and even the quality of your sleep. And if, after a good cleaning session, you still don’t feel like it’s equivalent to a workout, give your wardrobe a good sort-out, banish dust bunnies from their winter hiding spots, or simply set a timer and race against it!

Nurture your relationships!

Let’s not forget that humans are inherently social beings. Even those who are more introverted sometimes need a bit of company. It’s vital to have relationships, and even more important to nurture and maintain them. There’s no excuse, even if university requires you to be further away from your loved ones. For example, notice how much better it feels to call your family members or friends you haven’t seen in a while, rather than just chatting online. Of course, it’s also worth spending time with those around you, not to mention that it’s probably easier to arrange as well. Depending on your personality, mood, and schedule, this could mean having a conversation, studying together, having coffee, or even going out for a party.

Sleep well!

Advice about getting eight hours of beauty sleep is probably something we’ve all heard a thousand times. But it’s not just empty talk: during the night, our organs detoxify or rest at specific intervals, and if any of them miss out due to time constraints, it can lead to long-term problems. If eight hours simply can’t fit into your schedule, or if you feel that less sleep is enough for you, don’t focus on the quantity, but rather improve the quality of your sleep. But how? Turn off your gadgets (ideally, they should be in another room, though we know that, as a university student, your options might be limited) or at least disable internet access. Take magnesium before bed, or perhaps drink chamomile, lemon balm, or lavender tea. And if you want a simple tip to help rewire your whole mindset, prior to falling asleep, think about what you’re grateful for that day. It doesn’t have to be something grand; the small, everyday things can give you plenty of reasons to be thankful (e.g. you didn’t get soaked in the rain, you caught the bus, your favourite yoghurt was on sale in the shop).

Dance, listen to music!

Moving to great music in the mornings, between lectures, or after a long day is not only enjoyable but also beneficial for your health. On the one hand, it helps you switch off for a while, as it stimulates a different part of your brain than the one you typically use on daily. You don’t have to focus on anything, just feel the music and let it clear your mind of all the disquieting, bottled-up thoughts. On the other hand, your muscles and joints will thank you later, and increasing your heart rate is always beneficial, especially if you spend a lot of time sitting. Furthermore, dancing – and you don’t have to be a professional – releases serotonin in your body, meaning you can tick off the ‘daily DOSE’ letter. (These are the so-called ‘happy hormones’ that we can release into our system through various activities and certain foods. These are: dopamine, oxytocin, serotonin, and endorphins.)

Take a walk!

Want to exercise but can’t squeeze it into your timetable? Then take a walk! The weather’s nice, and you’d like to be outdoors, now that it’s spring? Then take a walk! Want to save on monthly passes or gym memberships? Then take a walk! Would you like to pay attention to your surroundings, to the world where countless things are happening, but we don’t always notice them? Take a walk! Would you dedicate thirty minutes a day to your body’s well-being and to regulating your nervous system? Take a walk! Walk? Walk!

Read!

Many people complain about how expensive books are these days. If this is the only excuse you have for not indulging in this hobby that keeps you mentally fit, let us help: you can access a huge number of books and journals online for free, or physically at the Knowledge Centre (Tudásközpont), for instance. Not only will you find academic works, but also interesting reads. It’s also worth checking out the redesigned phone booths in the Zsolnay Quarter, as you might find something to your liking there.

Solve a crossword!

One of the best exercises for keeping our brains sharp is solving a crossword puzzle, and this isn’t just something British scientists say. You can solve them in the newspaper or even online – the important thing is not to leave your brain without a good stretch. Even ten minutes could be enough, for instance, while you cook the pasta for dinner. The satisfaction of success without consulting the internet for solutions is just the cherry on top.

Massage your hands and feet!

Here’s another proof that the human body is a wonder: there are so-called reflexology points on our palms and feet. Essentially, the entire body, every part of us, can be mapped onto these areas, and you can find plenty of detailed diagrams online. If you look up these images to see where the organs and body parts are projected, and then start gently massaging those points, you might even heal yourself, stimulate your lymphatic circulation, and strengthen your immune system. You can also try doing it the other way around –  ask your body where it hurts. Start by massaging your palm and see which organ corresponds to the point where you feel pain during the massage. You don’t need to do it for long; a few minutes a day is the ideal amount. (For example, if you’re bored during class, try massaging your hand instead of reaching for your phone.)

Do yoga!

But only if you feel it’s the right time, and you’re ready, whether out of determination or curiosity. It’s okay if you don’t immediately find yourself doing headstands or twisting into the most intricate positions, without even a hint of sweat. The essence of yoga is to relearn how to listen to your body’s signals and be patient with yourself. Just as you’re not always in the same shape every day, your practice won’t be the same each time either, and that’s something to embrace. Yoga is also a great form of exercise because you can practice it right by your bed, by simply following a YouTube video. You’ll not only get your daily exercise in, but yoga will also ease your mind. We’ve placed it at the end of this article because it’s a real wildcard – something you can use to improve your physical, mental, and spiritual health all at once. Note: The word ‘yoga’ means union or connection, which perfectly demonstrates that by addressing all three areas, you can truly be yourself.

Concluding thoughts: The power of the ‘one per day’

Since we love quantifying everything (eight hours of sleep, two hours of exercise, five servings of vegetables, etc.), let’s conclude with a piece of advice that can be expressed in numbers too. This is the magical ‘one per day.’ You don’t have to instantly get to doing everything, let alone perfectly, after reading this article. Don’t put so much pressure on yourself – it’ll only make you feel worse if you can’t meet your unrealistic expectations. Instead, start by focusing on the ‘ones.’ Try to have one vegetable-based meal a day, take one walk, dance to one song, read at least one article (academic literature counts!) or chapter, or do one kind act. For example, picking up an empty plastic bag from the street and throwing it in a bin, smiling at the shop assistant, giving up your seat on the bus, wishing someone a nice day, or complimenting someone.

At the end of the day, if you’d like, express gratitude for at least one thing. If nothing else, be grateful for your health, and remember that every day you can do something to maintain it that way!

Translated by: Tímea Hajtmann