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Eat a lunch with at least 3 different food groups (fruits, vegetables, whole grains, protein) each day. As recommended by the Pan American Health Organization. (2023, April 7).

Current Habits:

Small portion of fruit each day.

Salads or veggies.

Eating out.

Processed foods or junk food.

Half or less than a liter of water a day.

Desserts every day.

New Habits:

Consume a variety of nutrient-dense foods in alignment with national or international dietary guidelines.

Plan meals ahead of time, in case some days I have less time to cook.

Have a grocery list with the foods and ingredients I’ll need for the week’s meals.

Refer to specific guidelines on portion sizes and food group servings.

Follow dietary guidelines, emphasizing fruits, vegetables, whole grains, lean proteins, and healthy fats.

Practice mindful eating.

Stay hydrated with an adequate intake of water. 1 or 2 Stanley cups (30 oz) a day.

Limit processed foods, added sugars, and unhealthy fats.

Desserts only on weekends and with moderation.

References:

PAHO/WHO | Pan American Health Organization. (2023, April 7). Paho.org. https://www.paho.org/enLinks to an external site.

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salad

tomatoes

cucumber

avocado

chicken

cheese (low fat)

ham

pita chips

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Practice 5 minutes of mindful breathing during the workday, focusing on inhalations and exhalations. As recommended by Scientific American (2019).

Actions:

Meditate for 5 minutes a day, when waking up or before going to bed.

Communicate with loved ones (family and friends).

Start journaling about the day and my feelings at least once a week to keep track of how I’m feeling.

Keep an agenda with the things I need to do, in order to maintain an organized day.

Schedule regular breaks and recreational activities.

Communicate openly about emotions.

Keep up with therapy sessions when I feel more overwhelmed than usual.

References:

Christophe André. (2019, January 15). Proper Breathing Brings Better Health. Scientific American. https://www.scientificamerican.com/article/proper-breathing-brings-better-health/

Health, M. (2024). Community Registered Mental Health Nurse. Hutt Valley DHB. https://huttvalleydhb.careercentre.net.nz/Job/Community-Registered-Mental-Health-Nurse/Lower-Hutt/14457?utm_term=mental%20health%20services&utm_campaign=WA4HPQ+%7C+Te+Whatu+Ora+Capital,+Coast+and+Hutt+Valley+%7C+Community+Registered+Mental+Health+Nurse&utm_source=adwords&utm_medium=ppc&hsa_acc=4123166450&hsa_cam=20879792286&hsa_grp=157917965020&hsa_ad=685544432816&hsa_src=g&hsa_tgt=kwd-25550731&hsa_kw=mental%20health%20services&hsa_mt=b&hsa_net=adwords&hsa_ver=3&gad_source=1Links to an external site.

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Breathing Exercises with Guided Meditation | 5 Minutes | TAKE A DEEP BREATH

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January 12th, 2024

Today I felt very at peace, I finished my school work for the week. I had a nice meal with my sister, and later I'm spending time with my family for dinner.

Wednesday 17th, 2024

The past days I've been hanging out a lot with my mom. We went shopping together and it was fun. I feel at peace and happy with myself and those who surround me.

Monday 22, 2024

This past weekend I went to Tulum with friends to celebrate one of my friend's birthday. It was really fun and I felt really happy all weekend. I enjoy a lot spending time with other people and even though I was really tired when we came back, I had a really good time and I got to see many friends that I don't see a lot since I don't live in Cancun anymore. I'm grateful for those who surround me.

Wednesday 24th, 2024

Today I felt great with myself, I spent the day with my mom and I feel very thankful that I get to spend time with her, since I miss her so much during the semester

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Establish a consistent sleep schedule and stick to it as much as possible, even on weekends. As recommended by National Sleep Foundation (2023, March 8).

Recommendations:

Create a bedtime schedule: 10-11 pm (weekdays) and 12-1 am (weekends)

Try waking up around 8 am

Start the day with a glass of water.

Limit screen time before going to bed.

Listen to relaxing music or read part of a book before sleeping.

Meditate about the day before going to bed.

Have a beauty bedtime routine that motivates and relaxes me.

Create a comfortable sleep environment (dark, quiet, and cool).

Avoid caffeine and heavy meals close to bedtime.

Keep a sleep journal to keep track of how I’m improving my sleep hygiene.

References:

National Sleep Foundation. (2023, March 8). National Sleep Foundation. https://www.thensf.org/Links to an external site.

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Current Habits:

Sleeping until late hours past midnight

Staying on the phone until falling asleep.

Thinking about situations or things that leave me stressed.

New Habits:

Stop any screen time at least 30 min before going to bed.

Do something relaxing before falling asleep.

Meditate and reflect about the day before sleeping.

Read something.

Try to sleep before 11pm.

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Implement a 30-minute brisk walk into my daily routine during my breaks or after finishing school duties, as recommended bye the World Health Organization (2020).

Schedule: 5pm-6pm (after meal)

Actions:

Create a walking/running schedule that adapts to my semester schedule.

Monitor progress with a fitness tracker or journal.

Create a fun playlist for motivation.

If possible, take my dog with me.

Invite a friend or family member (sister) to join me.

Take a bottle of water.

Change the place where I'll walk: treadmill, backyard, beach, park, hiking (mountains).

Take in consideration time for walking each day while planning other activities.

References

World Health Organization (WHO). (2023). Who.int. https://www.who.int/Links to an external site.

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Worked upper body and ran for 15 min.

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went for a walk with a friend

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Boat trip with friends on saturday

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breakfast with friends at a hotel

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Taylor Swift Playlist | calm songs + minimal rain // songs to study, relax, work and sleep

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Walked with my dog in the park

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Check every 6 months vaccination cards and new recommendations by the FDA (2024).

Actions

Regularly review and update immunization records.

Stay informed about new vaccines and recommendations.

Schedule vaccinations according to national guidelines.

Check up with family members about vaccination records.

References

FDA. (2024). Vaccines. U.S. Food and Drug Administration. https://www.fda.gov/vaccines-blood-biologics/vaccines

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Assist educational campaigns about substance abuse at least once a semester.

Actions

Keep up with educational talks that take place at school about substance abuse and ways to help.

Drink alcohol in moderation and at most one to two times a month.

Stop vaping.

Avoid supporting friends that drink and drive.

Avoid tobacco, alcohol, and illicit drug use.

Educate myself and people that surround me about the risks of substance abuse.

Practice safety measures to prevent accidents at home and work.

Assist educational campaigns about substance abuse.

Promote associations that dedicate themselves to helping and spreading awareness of substance abuse.

References:

NatioNal GuideliNes oN alcohol aNd druG use PreveNtioN 2021. (n.d.). https://www.nacada.go.ke/sites/default/files/2021-07/National%20Guidelines%20on%20Drug%20Use%20Prevention%202021.pdf

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Start a recycling plan with my sister.

Actions

Reuse any plastics and containers as possible.

Separate glass, cardboard, PET, cans, and any other recyclable material.

Take cloth bags with us to the stores and markets.

Stay informed about local health-related initiatives and resources. (Panteras, 2022) (Galt Energy, 2021)

Promote a clean and safe living and working environment.

Advocate for policies that support community health.

Practice eco-friendly habits to support overall environmental health.

References:

Nuevo León Sustentable: ¡Recicla y Gana! - Blog | Galt Energy | Blog Galt Energy. (2021). Galt.mx. https://www.galt.mx/post/reciclaje-monterrey-nl-sustentable

de, R. (2022). RECICLABLES PANTERAS. 412840000-RECICLABLES PANTERAS. https://www.reciclablespanteras.mx/