Even though conducting research as a PhD student is frequently entertaining, thrilling, and fun, it may also become very stressful. especially when you have tight deadlines. A PhD student's response to the question of how many hours they work each week can range from 40 to 60. The majority of their days will be spent either in the lab conducting experiments or shackled to desks writing. It can be challenging to maintain a healthy lifestyle in such a hectic and stressful environment. To have a less difficult PhD life, it is crucial to be in good physical and mental health. There are numerous strategies to lead such a healthy lifestyle, but the majority of them are frequently not very doable.
This post is for all those (lazy) PhDs who desire to live a healthier life by making a few little changes to their daily schedule. I tried to convey to you in this post how important it is to have a healthy diet and get some exercise, but not too much.Teamwork
- PhD is a quite lonely journey, you have to find your own problem and solve it. To overcome the stress, you should have discussions with your labmates, or other people. A small discussion could help you jump over the tension even raise new idea in your research.
- Joining parties with other PhD students even virtual corporate events will not consume much your but but help you to get rid off the lonely.
- You may invite some of your labmates to cook and enjoy the traditional foods called team building cooking activities, you will have surprise happy hour.
Sleep well!
A healthy existence in general depends heavily on getting adequate sleep each night. You'll feel happier and perform better mentally and memory-wise if you get a decent night's sleep. Keeping the immunological and hormonal systems in balance is another critical function of it. Through the use of its intrinsic circadian cycle, the human body encourages sleep (aka internal body clock). Our internal body clock is a sophisticated neurological system that controls when we get up and when we go to sleep. It is highly reliant on the amount of light outside. You now understand why it's challenging for you to slumber when the lights are on.
If your body's normal circadian cycle is even slightly disturbed, as could happen if you pull an all-nighter, you will first experience sleep deprivation, be incredibly cranky, and have trouble focusing the next day. There will be significant health effects if it continues on a regular basis. You might get insomnia, sleep apnea, snoring, sleepwalking, and other circadian rhythm sleep disorders. Additionally, it could lower memory, cognitive function, and concentration while raising stress levels.
The major question is now: how can you get a good night's sleep?
- Start by adhering to a regular sleep schedule. During the day, work is done after a night of sleep and morning awakening.
- A minimum of 30 minutes prior to bedtime, turn off your computers, televisions, and mobile devices. These devices emit blue light, which mimics sunshine and deceives your brain into believing that it is not yet nighttime. Instead, read a book or listen to music (not from a tablet). You'll be able to unwind and stay away from the blue light.
- Try to keep your daily bedtime and wakeup times consistent. I'm referring to even on weekends.
- Cut back on coffee. You may not be aware that coffee has a half-life of roughly 8 hours. Your morning cup of coffee, which you consumed at 8 o'clock, is still 25% effective at midnight, 12 o'clock.
Healthy eating
- We all require a wide selection of delicious, healthful foods. A healthy diet should focus on three things: freshness, wholeness, and diversity. Try to make fresh foods a significant portion of your diet, including fresh fruits, vegetables, and meat. Reduce your consumption of processed food and avoid using canned or boxed meals. Food preparation should mostly utilize grilling and baking as opposed to frying.
- It is unhealthy to consume only oranges or only hamburgers every day, just as it is with eating a diverse variety of food every day. Your metabolism will be boosted and you'll feel less hungry if you eat little, frequent meals. Hydrate yourself! I must stress this again. Your body needs fluids to clear out waste and transport nutrients to cells. Reduce your consumption of stimulants like alcohol and caffeine.
Some examples of healthy eating include:
- Increase your intake of fresh fruit and vegetables since they are low in fat and high in vitamins and minerals.
- Fruits, vegetables, whole grains, beans, and lentils are examples of foods high in fiber.
- Fresh seafood, poultry, and leaner meat cuts.
- Reduce your dairy intake and switch to low-fat yogurt and milk.
- Chocolates, pastries, and other treats should only be consumed on special occasions.
- Utilize less salt. Reduce salt intake by avoiding processed foods, which are frequently heavy in salt.
-Take pleasure in your meal. The flavor and perfume of a diversified diet can bring about a lot of enjoyment.
Some part of this article is from this source.
