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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

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Awesome

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 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 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

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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

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:

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:

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 responsibilities. Hobbies should provide a break and enjoyment without causing additional stress or detracting from your academic work.

Reliable sources:

Mindfulness and Meditation

Rule of thumb: Practice mindfulness or meditation for at least 10 minutes per day to reduce stress and improve mental well-being.

Short reason: Mindfulness and meditation can help increase self-awareness, focus, and emotional regulation while decreasing anxiety and stress.

Actionable steps:

  • Find a quiet and comfortable space to practice meditation or mindfulness.
  • Focus on your breath, bodily sensations, or a specific object or mantra.
  • When your mind wanders, gently bring your attention back to your focus.
  • Start with short sessions and gradually increase the duration as you become more comfortable with the practice.

Reliable sources:

Social Connections and Support

Rule of thumb: Nurture and maintain meaningful social connections to help combat loneliness and support mental health.

Short reason: Strong social connections can provide emotional support, reduce stress, and contribute to overall well-being and happiness.

Actionable steps:

  • Reach out to friends, family, or colleagues regularly through phone calls, texts, or video chats.
  • Join clubs, organizations, or support groups related to your interests or field of study.
  • Volunteer or participate in community events or student-run organizations to connect with others and give back.
  • Be open to asking for help and support when needed.

Reliable sources:

Setting Boundaries

Rule of thumb: Establish clear boundaries between work, personal life, and self-care to maintain a healthy work-life balance.

Short reason: Setting boundaries can help reduce stress, prevent burnout, and promote overall mental well-being.

Actionable steps:

  • Create a designated workspace separate from your relaxation or leisure areas.
  • Set specific working hours and try to stick to them consistently.
  • Communicate your boundaries to colleagues, friends, and family.
  • Make time for hobbies, socializing, and relaxation.

Reliable sources:

Sleep Hygiene

Rule of thumb: Prioritize sleep by establishing a consistent sleep schedule and creating a sleep-friendly environment.

Short reason: Good sleep hygiene can improve sleep quality, boost cognitive function, and support overall mental and physical health.

Actionable steps:

  • Aim for 7-9 hours of sleep per night.
  • Establish a consistent sleep schedule by going to bed and waking up at the same time every day.
  • Create a sleep-friendly environment by keeping the bedroom dark, quiet, and at a comfortable temperature.
  • Limit exposure to screens and electronic devices at least one hour before bedtime.

Reliable sources:

Time Management

Rule of thumb: Prioritize and allocate time effectively to balance research, coursework, teaching, and personal life.

Short reason: Effective time management reduces stress, increases productivity, and helps maintain a healthy work-life balance.

Actionable steps:

  • Break down your tasks into smaller, manageable goals with specific deadlines.
  • Use a calendar, planner, or digital tools to schedule your tasks and deadlines.
  • Set aside dedicated time for research, writing, teaching, and personal activities.
  • Minimize distractions and set boundaries when working on tasks.
  • Regularly evaluate and adjust your time management strategies to improve efficiency.

Reliable sources:

Handling Rejections and Setbacks

Rule of thumb: Develop strategies to cope with rejections and setbacks during your PhD journey.

Short reason: Rejections and setbacks are common in academia, and learning how to handle them effectively can improve resilience and mental well-being.

Actionable steps:

  • Recognize that rejections and setbacks are a normal part of the academic process.
  • Treat rejections and setbacks as opportunities for growth and learning.
  • Seek feedback and support from mentors, peers, and advisors to address challenges and improve your work.
  • Develop a growth mindset and focus on the progress you've made instead of dwelling on setbacks.

Reliable sources:

  • Tugend, A. (2011). Better by mistake: The unexpected benefits of being wrong. Riverhead Books.

Self-Compassion and Self-Care

Rule of thumb: Treat yourself with kindness and prioritize self-care activities to support mental health and resilience.

Short reason: Practicing self-compassion and self-care can help reduce stress, improve emotional well-being, and increase overall life satisfaction.

Actionable steps:

  • Schedule regular self-care activities, such as exercise, hobbies, or relaxation techniques.
  • Recognize and challenge negative self-talk or self-criticism.
  • Allow yourself to take breaks and rest without feeling guilty.
  • Seek professional help or support when needed.

Reliable sources:

Seek Professional Help

Rule of thumb: Reach out to healthcare professionals when experiencing physical, emotional, or mental health concerns.

Short reason: Seeking professional help can provide appropriate diagnosis, treatment, and support for various health issues, contributing to overall well-being.

Actionable steps:

  • Recognize and acknowledge signs of physical, emotional, or mental distress.
  • Reach out to a healthcare professional, such as a primary care physician, therapist, or counselor, to discuss your concerns.
  • Be open and honest about your symptoms and experiences during appointments.
  • Follow the treatment plan and recommendations provided by the healthcare professional.

Reliable sources:

(Trustful sites to seek help?)

Other Related Repositories

  • Awesome Healthcare - A curated list of awesome open source healthcare software, libraries, tools and resources.
  • Awesome Mental Health - A curated list of awesome articles, websites and resources about mental health in the software industry.

In contrast to other resources, this repository aims to provide a summary of easy-to-follow and actionable steps that can be understood by non-experts, regardless of their level of knowledge or experience in the field of health and wellness.

How to contribute

Patients can be valuable contributors. We want this repository to be a community-driven resource, so we encourage you to share your learned wisdom and advice, whether you're a medical expert or not, as long as you have good survey on it.

Tips for Contributors

  • Before submitting a new tip, check the repository to ensure the topic hasn't already been covered.
  • Consider including images, infographics, or short videos to illustrate your tips, but always provide proper attribution and ensure you have the necessary permissions to use the media.
  • Be open to feedback from other contributors and community members. Collaboration can help improve the overall quality of the repository.
  • Regularly check for updates in the repository and stay informed about any changes to the contribution guidelines or template.

By following these guidelines and using the provided template, you can help us build and maintain a valuable, informative, and engaging health tips repository for everyone to benefit from!

We also welcome contributions and PR reviews from professional medical staff. Together, let's build a healthier and happier community!

Template for Contributing Tips (Feel free to add new parts whenever needed!)

#### Tip Title

**Rule of thumb:** (Provide a brief rule of thumb for the tip.)

**Short reason:** (Explain the importance or benefits of the tip in a few sentences.)

**Actionable steps:** (List specific steps or examples of how to implement the tip.)
- Step 1
- Step 2
- Step 3
Feel free to include visual aids: Including images, infographics, or short videos to illustrate the tips can help make the content more engaging and easier to understand.

**Reliable sources:** (Provide links to reputable sources that support the information provided in your tip.)
- Source 1: (Title, Year, URL)
- Source 2: (Title, Year, URL)

Acknowledgements

We would like to thank ChatGPT for providing initial content as a starting point for this repository. Without ChatGPT's help, this repository would not have been possible.

We would also like to thank all of the contributors who have shared their learned wisdom and advice, and helped make this repository a valuable resource for PhD students and everyone looking to prioritize their health.