# Awesome Health Tips for PhD Students (and Everyone!) “Generally speaking, people provide better maintenance for their cars than for their own bodies.” --- Scott Adams, The Dilbert Future [ English ](https://github.com/DeeDive/awesome-health-tips/blob/master/README.md) | [ Franais ](https://github.com/DeeDive/awesome-health-tips/blob/master/README.fr.md) | [ ](https://github.com/DeeDive/awesome-health-tips/blob/master/README.hi.md) | [ ](https://github.com/DeeDive/awesome-health-tips/blob/master/README.ar.md) | [ Deutsch ](https://github.com/DeeDive/awesome-health-tips/blob/master/README.de.md) | [ 日本語 ](https://github.com/DeeDive/awesome-health-tips/blob/master/README.ja.md) | [ Português ](https://github.com/DeeDive/awesome-health-tips/blob/master/README.pt.md) | [ Русский ](https://github.com/DeeDive/awesome-health-tips/blob/master/README.ru.md) | [ Espaol ](https://github.com/DeeDive/awesome-health-tips/blob/master/README.es.md) | [ 简体中文 ](https://github.com/DeeDive/awesome-health-tips/blob/master/README.zh-CN.md) | [ 繁體中文 ](https://github.com/DeeDive/awesome-health-tips/blob/master/README.zh-TW.md) [](https://github.com/DeeDive/awesome-health-tips/blob/master/https://awesome.re) Welcome to the Awesome Health Tips repository! This repository serves as a community-driven hub for sharing practical tips that can be incrementally checked and followed during everyone's rest time. Let us make easy-to-follow, actionable steps! YOU are the most valuable asset. A PhD takes five or more years' grinding, and life takes even longer. There is [a myriad of advice](https://github.com/DeeDive/awesome-health-tips/blob/master/https://github.com/pliang279/awesome-phd-advice) on how to survive in your professional area, but not that much on how to prioritize your health. Many senior graduates end up with regrets since not all injuries can be fully healed, and some may result in permanent damage. This repository aims to fill that gap by providing practical tips and advice for staying healthy and fit. Let us take preventive steps to keep fit. ***Disclaimer:** However, please note that by no means do these health-keeping and illness-avoidance advice replace medical diagnosis and judgments. For any medical concerns or questions, please consult with a qualified healthcare professional.* (We welcome you to contribute your pro tips, acquired through years of experience and (probably) tears, by submitting a Pull Request! See our [#how-to-contribute](https://github.com/DeeDive/awesome-health-tips/blob/master/#how-to-contribute) section) > ### A Personal Note > PhD is a transition time from requirements to self-discipline. I am in my third year of PhD studies and I am realizing that preventive steps are of extreme importance. Hence, I plan to spend one hour per week to learn health knowledge and update it here. I invite you to join me! Together, let's build a healthier and happier community. **Table of Contents** - [Physical Health](https://github.com/DeeDive/awesome-health-tips/blob/master/#physical-health) - [Exercise Regularly](https://github.com/DeeDive/awesome-health-tips/blob/master/#exercise-regularly) - [Eye Health and Reading Habits](https://github.com/DeeDive/awesome-health-tips/blob/master/#eye-health-and-reading-habits) - [Proper Ergonomics](https://github.com/DeeDive/awesome-health-tips/blob/master/#proper-ergonomics) - [Posture and Alignment](https://github.com/DeeDive/awesome-health-tips/blob/master/#posture-and-alignment) - [Stay Active Throughout the Day](https://github.com/DeeDive/awesome-health-tips/blob/master/#stay-active-throughout-the-day) - [Stay Hydrated](https://github.com/DeeDive/awesome-health-tips/blob/master/#stay-hydrated) - [Avoid Prolonged Sitting](https://github.com/DeeDive/awesome-health-tips/blob/master/#avoid-prolonged-sitting) - [Take Breaks](https://github.com/DeeDive/awesome-health-tips/blob/master/#take-breaks) - [Maintain a Balanced Diet](https://github.com/DeeDive/awesome-health-tips/blob/master/#maintain-a-balanced-diet) - [Injury Prevention](https://github.com/DeeDive/awesome-health-tips/blob/master/#injury-prevention) - [Build a Supportive Environment](https://github.com/DeeDive/awesome-health-tips/blob/master/#build-a-supportive-environment) - [Mental Health](https://github.com/DeeDive/awesome-health-tips/blob/master/#mental-health) - [Imposter Syndrome](https://github.com/DeeDive/awesome-health-tips/blob/master/#imposter-syndrome) - [Stress Management](https://github.com/DeeDive/awesome-health-tips/blob/master/#stress-management) - [Building and Maintaining Hobbies](https://github.com/DeeDive/awesome-health-tips/blob/master/#building-and-maintaining-hobbies) - [Mindfulness and Meditation](https://github.com/DeeDive/awesome-health-tips/blob/master/#mindfulness-and-meditation) - [Social Connections and Support](https://github.com/DeeDive/awesome-health-tips/blob/master/#social-connections-and-support) - [Setting Boundaries](https://github.com/DeeDive/awesome-health-tips/blob/master/#setting-boundaries) - [Sleep Hygiene](https://github.com/DeeDive/awesome-health-tips/blob/master/#sleep-hygiene) - [Time Management](https://github.com/DeeDive/awesome-health-tips/blob/master/#time-management) - [Handling Rejections and Setbacks](https://github.com/DeeDive/awesome-health-tips/blob/master/#handling-rejections-and-setbacks) - [Self-Compassion and Self-Care](https://github.com/DeeDive/awesome-health-tips/blob/master/#self-compassion-and-self-care) - [Seek Professional Help](https://github.com/DeeDive/awesome-health-tips/blob/master/#seek-professional-help) - [Other Related Repositories](https://github.com/DeeDive/awesome-health-tips/blob/master/#other-related-repositories) - [How to contribute](https://github.com/DeeDive/awesome-health-tips/blob/master/#how-to-contribute) - [Template for Contributing Tips (Feel free to add new parts whenever needed!)](https://github.com/DeeDive/awesome-health-tips/blob/master/#template-for-contributing-tips-feel-free-to-add-new-parts-whenever-needed) - [Acknowledgements](https://github.com/DeeDive/awesome-health-tips/blob/master/#acknowledgements) ## Physical Health ### Exercise Regularly **Rule of thumb:** Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with muscle-strengthening activities on two or more days per week. **Short reason:** Regular exercise can help improve cardiovascular health, maintain a healthy body weight, increase energy levels, and reduce the risk of chronic diseases. **Actionable steps:** - Choose activities you enjoy, such as walking, cycling, swimming, or dancing. - Break your exercise routine into smaller sessions, like 30 minutes per day, five days a week. - Include both aerobic and anaerobic exercises in your routine. - Gradually increase the intensity and duration of your workouts over time. **Reliable sources:** - American Heart Association. (2018). American Heart Association Recommendations for Physical Activity in Adults and Kids. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults ### Eye Health and Reading Habits **Rule of thumb:** Adopt healthy reading habits and take care of your eyes to prevent eye strain and vision problems. **Short reason:** Prolonged reading, especially on digital screens, can cause eye strain, dryness, and discomfort, which can negatively impact productivity and overall eye health. **Actionable steps:** - Follow the 20-20-20 rule: Every 20 minutes, take a 20-second break to look at something 20 feet away. - Adjust the brightness, contrast, and font size of digital screens to reduce eye strain. - Position your screen at a comfortable distance and angle, typically at arm's length and slightly below eye level. - Use proper lighting to minimize glare and shadows while reading. - Blink frequently to keep your eyes moist and reduce dryness. - Consider using blue light-filtering glasses or screen protectors to reduce blue light exposure from digital devices. - Regularly have your eyes checked by an optometrist or ophthalmologist to monitor and address vision changes. **Reliable sources:** - American Academy of Ophthalmology. (2020). Computer use and eye strain. Retrieved from https://www.aao.org/eye-health/tips-prevention/computer-usage - American Optometric Association. (n.d.). Computer vision syndrome. Retrieved from https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome ### Proper Ergonomics **Rule of thumb:** Set up your workstation to promote neutral body postures and minimize strain on your muscles and joints. **Short reason:** A well-designed workspace can help reduce the risk of developing musculoskeletal disorders and improve productivity and comfort. **Actionable steps:** - Adjust your chair height so your feet are flat on the floor and your knees are at a 90-degree angle. - Position your monitor at eye level and about an arm's length away. - Use a keyboard tray or desk to keep your keyboard and mouse at a comfortable height. - Maintain a neutral wrist posture while typing and using a mouse. - Use document holders and telephone headsets to reduce neck strain. **Recommended devices (any names of product?):** - Ergonomic office chairs with adjustable height, lumbar support, and armrests. - Standing desks or adjustable workstations to switch between sitting and standing. - Ergonomic keyboards and mice designed to reduce strain on hands and wrists. - Monitor stands or adjustable monitor arms to position screens at the correct height and distance. **Reliable sources:** - United States Department of Labor. (n.d.). Computer Workstations. Occupational Safety and Health Administration. Retrieved from https://www.osha.gov/SLTC/etools/computerworkstations/index.html ### Posture and Alignment **Rule of thumb:** Maintain a neutral spine and proper alignment while sitting or standing to reduce the risk of musculoskeletal pain and discomfort. **Short reason:** Poor posture can lead to muscle imbalances, strain, and injury over time. Maintaining proper alignment can help prevent these issues and support overall spinal health. **Actionable steps:** - When sitting, keep your feet flat on the floor and your knees and hips at a 90-degree angle. - Sit back in your chair with your lower back supported by lumbar support or a cushion. - Avoid crossing your legs, and keep your shoulders relaxed and aligned over your hips. - When standing, keep your feet shoulder-width apart and your knees slightly bent. **Reliable sources:** - American Chiropractic Association. (n.d.). Maintaining Good Posture. Retrieved from https://acatoday.org/content/posture-power-how-to-correct-your-body-alignment - Harvard Health Publishing. (2017). Why good posture matters. Retrieved from https://www.health.harvard.edu/staying-healthy/why-good-posture-matters ### Stay Active Throughout the Day **Rule of thumb:** Incorporate movement and physical activity into your daily routine to counteract the negative effects of prolonged sitting. **Short reason:** Sitting for extended periods can contribute to a variety of health issues, including obesity, heart disease, and poor posture. Staying active throughout the day can help mitigate these risks. **Actionable steps:** - Stand up and stretch every 30 minutes to an hour. - Use a standing desk or adjustable workstation to alternate between sitting and standing. - Take short walks during breaks or make phone calls while walking. - Use the stairs instead of the elevator when possible. **Reliable sources:** - Mayo Clinic. (2020). Sitting risks: How harmful is too much sitting? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005 - MedlinePlus. (2021). Health risks of an inactive lifestyle. Retrieved from https://medlineplus.gov/healthrisksofaninactivelifestyle.html ### Stay Hydrated **Rule of thumb:** Drink enough water throughout the day to maintain proper hydration and support overall health. **Short reason:** Staying hydrated can help maintain physical and cognitive function, support digestion, and promote healthy skin. **Actionable steps:** - Aim for at least 8 cups (64 ounces) of water per day, or more if you're physically active or in a hot environment. - Carry a water bottle with you to encourage regular hydration. - Choose water over sugary or caffeinated beverages when possible. - Pay attention to your body's thirst signals and drink water when you feel thirsty. **Reliable sources:** - Mayo Clinic. (2020). Water: How much should you drink every day? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 - Centers for Disease Control and Prevention. (2020). Get the facts: Drinking water and intake. Retrieved from https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html ### Avoid Prolonged Sitting **Rule of thumb:** Take breaks from sitting and incorporate movement into your day to reduce the negative effects of prolonged sitting. **Short reason:** Prolonged sitting can contribute to various health issues, including obesity, cardiovascular disease, and poor posture. **Actionable steps:** - Stand up and stretch at least once every hour. - Use a standing desk or adjustable workstation to alternate between sitting and standing. - Walk or move during breaks or while talking on the phone. - Incorporate short bursts of physical activity, such as walking or stretching, throughout the day. **Reliable sources:** - Mayo Clinic. (2020). Sitting risks: How harmful is too much sitting? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005 - American Heart Association. (2019). Is sitting the new smoking? Retrieved from https://www.heart.org/en/healthy-living/fitness/sitting-is-the-new-smoking ### Take Breaks **Rule of thumb:** Regularly take short breaks throughout the day to recharge and maintain productivity. **Short reason:** Taking breaks can help reduce mental fatigue, improve focus, and support overall well-being. **Actionable steps:** - Schedule regular breaks into your daily routine, such as a 5-minute break every hour. - Use breaks to engage in activities that help you relax and recharge, such as stretching, deep breathing, or a short walk. - Practice the Pomodoro Technique: work for 25 minutes, then take a 5-minute break, and repeat the cycle. After completing four cycles, take a longer break. - Listen to your body and mind, and take breaks when you feel fatigued or overwhelmed. **Reliable sources:** - The New York Times. (2018). How to be more efficient at work. Retrieved from https://www.nytimes.com/guides/business/how-to-improve-your-productivity-at-work ### Maintain a Balanced Diet **Rule of thumb:** Consume a variety of nutritious foods to support overall health, energy levels, and mental well-being. **Short reason:** A balanced diet provides essential nutrients, supports immune function, and contributes to overall mental and physical health. **Actionable steps:** - Eat a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. - Limit consumption of processed foods, added sugars, and unhealthy fats. - Pay attention to portion sizes and practice mindful eating. - Stay hydrated by drinking enough water throughout the day. **Reliable sources:** - Harvard School of Public Health. (2020). The nutrition source: Healthy eating plate. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/ - Mayo Clinic. (2020). Nutrition and healthy eating: Guidelines for a balanced diet. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/nutrition-basics/hlv-20049477 ### Injury Prevention **Rule of thumb:** Implement proper ergonomics and body mechanics to reduce the risk of injuries and musculoskeletal disorders. **Short reason:** Preventing injuries can help maintain productivity, promote overall well-being, and avoid long-term health issues. **Actionable steps:** - Use ergonomic chairs and workstations to support proper posture and alignment. - Adjust your computer monitor, keyboard, and mouse to reduce strain on your neck, shoulders, and wrists. - Take breaks to stretch and move throughout the day. - Practice safe lifting techniques and seek assistance when necessary. **Reliable sources:** - Occupational Safety and Health Administration. (2021). Ergonomics. Retrieved from https://www.osha.gov/ergonomics - Mayo Clinic. (2019). Office ergonomics: Your how-to guide. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169 ### Build a Supportive Environment **Rule of thumb:** Cultivate a positive and supportive environment to promote mental well-being, productivity, and overall health. **Short reason:** A supportive environment can help reduce stress, increase motivation, and improve overall life satisfaction. **Actionable steps:** - Surround yourself with positive and uplifting individuals. - Communicate openly and honestly with friends, family, and colleagues about your needs and boundaries. - Seek out resources and support networks, such as clubs, organizations, or support groups. - Create a comfortable and organized workspace that promotes focus and productivity. **Reliable sources:** - Mental Health Foundation. (2018). Creating mentally healthy workplaces. Retrieved from https://www.mentalhealth.org.uk/publications/creating-mentally-healthy-workplaces - American Psychological Association. (2015). Creating a healthy work environment. Retrieved from https://www.apa.org/helpcenter/healthy-work-environment ## Mental Health ### Imposter Syndrome **Rule of thumb:** Recognize the signs of imposter syndrome and develop strategies to manage it. **Reason:** Imposter syndrome is a common psychological phenomenon where individuals feel like they are not as competent as others perceive them to be. This feeling is prevalent among PhD students, who often experience high levels of stress and pressure in their academic careers. Examples of Imposter Syndrome in PhD Students include: - You're asked to develop a new algorithm or method for your research project, and you feel the pressure to create something flawless that would impress your peers and advisors. - You struggle to understand complex theories or concepts in your field, and you feel overwhelmed by your inability to grasp them. - You secretly refer to online forums or discussion boards for simple questions and worry about appearing incompetent if your mentor, advisor, or fellow students notice. - You feel inadequate after attending academic conferences or workshops where numerous new ideas are presented but don't have the time or bandwidth to explore them all. Addressing imposter syndrome is essential for maintaining mental well-being and achieving your full potential. **Actionable steps:** - Remind yourself that it's okay to feel this way and that even senior researchers experience similar feelings. Recognizing this can help you accept your own emotions and overcome imposter syndrome. - Acknowledge your accomplishments and remind yourself of your successes. - Develop a growth mindset, focusing on learning and improvement rather than perfection. - Seek help when needed, such as talking to trusted peers, mentors, or advisors. - Share your experiences with others and create a supportive environment for both yourself and your colleagues. **Reliable sources:** - Rajeef, M. K. (2017). Why do software developers suffer from imposter syndrome? Medium. [https://medium.com/@rajeefmk/why-does-software-developers-suffer-from-imposter-syndrome-ccf961d0c29a](https://github.com/DeeDive/awesome-health-tips/blob/master/https://medium.com/@rajeefmk/why-does-software-developers-suffer-from-imposter-syndrome-ccf961d0c29a) ### Stress Management **Rule of thumb:** Develop healthy coping strategies to manage stress and maintain mental well-being. **Short reason:** Effectively managing stress can reduce the negative impact of stress on physical and mental health and improve overall life satisfaction. **Actionable steps:** - Identify and acknowledge sources of stress in your life. - Practice relaxation techniques, such as deep breathing, meditation, or progressive muscle relaxation. - Exercise regularly and maintain a balanced diet to support overall health and stress resilience. - Seek support from friends, family, or professionals when needed. **Reliable sources:** - Mayo Clinic. (2019). Stress management: Know your triggers. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-management/art-20044151 ### Building and Maintaining Hobbies **Rule of thumb:** Cultivate hobbies outside of your academic work to maintain a balanced lifestyle and reduce stress. **Short reason:** Engaging in hobbies can provide a mental break from academic pressures, promote personal growth, and foster a sense of accomplishment and enjoyment. **Actionable steps:** - Explore various interests and activities to discover hobbies that genuinely excite and engage you. - Set aside dedicated time for your hobbies and treat them as an essential part of your self-care routine. - Connect with others who share your interests, either in person or through online communities, to enhance your hobby experience and build social connections. - Be open to trying new activities and expanding your horizons. Sometimes, hobbies can lead to unexpected personal and professional growth opportunities. - Remember to maintain a balance between your hobbies and academic responsi ... ...

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