Starting your journey to becoming a doctor is both exciting and challenging. As a premed student, you’re juggling intense coursework, extracurricular activities, and medical school applications. Taking care of yourself throughout this process is crucial, and it’ll help you through your future career. A lot of premed students take their summers to keep themselves healthy and well through good nutrition, regular exercise, mindfulness, and self-care. Here are some ways to take care of yourself overall:

Nutrition: 

• Balanced Diet: Fill your plate with a mix of fruits, veggies, whole grains, lean proteins, and healthy fats. These foods give your brain and body the nutrients they need to function at their best.
• Meal Prepping: Planning your meals ahead of time can help you avoid unhealthy choices when you’re busy. Prep some meals in advance and keep healthy snacks like nuts, fruits, and yogurt handy.
• Hydration: Drink water throughout the day. Staying hydrated helps you stay focused and energized, preventing fatigue and headaches.
• Limit Caffeine and Sugar: Reach for snacks that give you sustained energy, like fruits and nuts, instead of coffee and sugary treats that can lead to energy crashes.

Exercise: 

• Consistent Routine: Find a workout routine you enjoy and can stick with. Regular exercise keeps your body healthy and reduces stress.
• Incorporate Movement: Sneak in movement throughout your day by taking the stairs, walking to class, or doing some stretches during study breaks.
• Group Activities: Join a sports team, yoga class, or workout group. Exercising with others can be fun and keep you motivated.
• Mind-Body Exercises: Activities like yoga and pilates can improve physical fitness and promote mental relaxation and mindfulness.

Mindfulness: 

• Meditation: Even a few minutes of meditation each day can reduce stress and improve your focus. Apps like Headspace and Calm are great for beginners.
• Breathing Exercises: Simple breathing exercises can help manage stress. Try deep breathing or box breathing.
• Mindful Study Breaks: Use your study breaks to practice mindfulness. Step away from your desk, take a few deep breaths, and focus on the present moment to recharge.
• Journaling: Writing down your thoughts and feelings can help you process emotions and clear your mind. Plus, it’s a great way to reflect on your journey and celebrate your progress.

Self-Care: 

• Sleep Hygiene: Aim for 7-9 hours of sleep each night. Establish a regular sleep schedule, create a relaxing bedtime routine, and limit screen time before bed. This is a skill that will last you a lifetime.
• Social Connections: Maintain strong connections with friends and family. Having a support system is crucial for your mental health and provides a sense of community and belonging.
• Set Boundaries: Learn to say no and prioritize tasks that align with your goals. Avoid overcommitting yourself to activities that might lead to burnout.
• Hobbies and Interests: Make time for activities you enjoy outside of school. Engaging in hobbies can reduce stress and provide a creative outlet.

Taking care of your physical and mental health as a premed student takes effort and planning. Stay healthy, stay balanced, and good luck on your premed journey!