How to Keep a Health Journal (& Why)


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How well do you rate your overall health – and how confident do you feel about your answer? Having a health diary can give you a clear idea of ​​how your lifestyle choices affect how you feel, and promote your overall well-being.

I strongly believe that eating lots of vegetables, getting enough sleep, and staying hydrated are good for everyone. However, each is different, and there are many variations within a healthy template.

For example, some people may need more healthy carbohydrates or more sleep, while others may need to improve their magnesium or vitamin D levels through supplements or diet.

If you or one of your children has a medical history of diagnostic problems, Health Magazine can do an amazing job of uncovering hidden triggers or unhealthy patterns. It’s a great tool that will, in the end, serve you with a little practice and dedication.

Why should I have a health journal?

If you or someone in your household suffers from allergic reactions, sudden mood changes, constipation, or other health problems, it’s important to keep your health tracked with a daily journal. You can decide what is important to include in your journal entries, and who knows – it can help you discover hidden health problems or inadvertently create new healthy habits. Is!

There are many benefits to keeping a health journal. Here are seven reasons I want to start your health journal:

  1. You can uncover lifestyle patterns: Daily health information, such as diet and sleep tracking, can help you to consider certain causes and effects that you have never thought of before. For example, you may find that you do not sleep well without a magnesium salt bath before bed, or that your skin is irritated when you drink eight glasses of water.
  2. You can discover growing foods: When you have a food journal, you will be more likely to know which foods cause allergy symptoms, intestinal disturbances, skin problems or other problems. Whenever you get a reaction, go back to your record and see what the common factors are. Check your diary to find out if you ate gluten, milk, sugar, nuts, eggs, shellfish or other common triggers.
  3. You know what needs to change: Bodybuilders and fitness professionals have a reason to keep a detailed record of their diet and exercise. It all comes down to the fact that you can’t change or improve something you don’t measure, and if you don’t know what’s working then you can’t duplicate success. Using a tracker to take into account your current diet, workout and health information will help you get realistic steps that work better for you and your family, so you can keep on doing the right habits. And dig the wrong ones.
  4. This will protect you from root outage: When dietary or lifestyle factors cause you to mislead your health plan, journaling will help you see this. A handful of chocolate chips may cause eating disorders, or lack of sleep the next day may encourage poor food choices. If you know this ahead of time, you can make some lifestyle choices to keep you on the lifestyle. Bonus: In addition to not being in a hut, it can also help with your weight loss goals!
  5. You are responsible for: Even if you are journaling only a few important things daily in health, writing things down gives you a solid reason to stay on track. If you really want to be responsive, keep the journal in a public place to encourage and help you along the way.
  6. You will see how lifestyle and diet factors combine: Diet plays a vital role in the quality of your sleep, skin and intestinal habits. Likewise, lifestyle factors such as stress, hormones, and exercise play a huge role in how much and what type of food your body desires. Tracing both diet and lifestyle choices will help you see which changes are most important to you as you become healthier.
  7. This can help informed doctors. Don’t feel like you analyze all this information yourself. Take your health journal to your doctor’s appointments to help you identify the causes of medical problems such as allergies, mental health problems, certain heart diseases, hypertension, chronic conditions and more. It will also help you to see how certain changes affect your health over time. I regularly exchange my studies with my Std MD doctor.

What to record?

The more information you record in your health journal, the better. If this seems excessive, start with a high level of some important aspects of your health, and then drill down to find out more about the things you think will help uncover more information. Can help.

You can write all sorts of things in your daily journal. These are some of the things that have been most helpful to me.

  • Food. Start with a list of each of the foods you eat daily. If you want to be specific, you can also categorize by the amount of food, when you ate, or the type of meal (such as meat, veggies, etc.). This can help you see high-level patterns at a glance – for example, if you’re getting enough protein.
  • Vitamins. Record any supplements you take, and go back to recording the days you forgot to take regular vitamins. In fact, some days if you forget to take meds, you may find some essential insights that you do not get.
  • The amount of water We all know that hydration is very important for your body at the cellular level. Find out how many ounces of water you drink daily, which shows how hydration affects your health. You can use smartphone apps for this, such as a Daily Water Tracker, Hydro Coach, or Water Minder.
  • سوئے۔ You can make it a lot easier by recording when you need to hand it in, when you wake up in the morning, and do you know that you can also record the quality of sleep. Some apps, like the Sleep Cycle, can dive deep into how well you sleep, whether you snore or not, and help you learn more about what happened when you were unconscious for the past eight hours. ل.
  • Exercising. You don’t have to go to the gym to record your workout – though it never hurts. From fast-moving to aggressively cleaning your bathroom, note the strenuous activity you do each day. All these hours of physical activity increase faster than you think!
  • Disease, allergies, skin changes or reactions. Now that you’ve recorded all of your work, it’s time to see what happens. Most importantly, review how you feel at the end of the day. Have you experienced allergies? Is Your IBS Flared? Was your eczema more manageable than usual? Write it down
  • Pain or fatigue. Make sure to note any unusual pain points throughout your day, and describe any feelings of fatigue or brain fog. Giving yourself a score of 1-10 is not as aware and dynamic as you are feeling every day.
  • The mood changes. It’s easy to overlook your mental health. It is therefore important to pay attention to these small changes in mood and emotions. They can help you discover some interesting patterns that may suddenly create a feeling of anxiety or sadness.
  • Hormones Your mood is very much augmented by your hormones, so make sure. Note where you are in your menstrual cycle (for this I recommend this app), or at what stage of pregnancy you are, evaluate what is going on with the hormone any day.
  • Intestinal habits. Are you going twice a day, or have you noticed a break from the previous three? Although there are dozens of articles on the Internet about what you have to say about the Internet, all you really need to record here is whether or not you had bowel movements, and anything like that. That wasn’t normal for you.

How to make journaling easier

This may sound confusing, but don’t worry – you definitely don’t need to record all the suggestions above. In addition, you do not need to rely solely on your memory or keep your journal with you. Dozens of smartphone apps can help you track food intake, sleep, hydration and exercise – just do a Google search and see the top ratings there.

If you have not traveled before, I would suggest trying it out for a few weeks. An easy way to get used to it can also be to start with a simple thank you journal and keep track of health. You may be surprised by this daily habit.

Note: Although I understand that keeping a health journal is an amazing self-care tool that you may have easily overlooked, it should not replace any medical appointment or be fully diagnosed. ۔ Remember to talk to your doctor for personalized medical advice based on your health journal and general family medical history.

This article was medically reviewed by Loren Jefferies, board certified in Internal Medicine and Pediatrics. As always, this is not a personal medical consultation, and we recommend that you talk to your doctor or work with a doctor at Study MD.

Do you have a journal? What has helped her discover herself?

Sources:

  1. Matsuo, H., Yokoji, T., & Tagoshi, T. (2015). Common food allergens and their IGE-bound epitopes. Allergy International, 64 (4), 332-343.
  2. McManus, F., and Waller, G. (1995) A practical analysis of dairy foods. Medical Psychology Review, 15 (8), 845-863.
  3. Popkin, B. M.D., D. Dancey, K.E. Water, hydration, and health. Nutrition Reviews, 68 (8), 439-458.



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