Take Care of Your Mind & Body

Introduction
A famous quote says, “A healthy outside starts from the inside.” This means that if you want to feel strong, happy, and full of energy, you must take care of both your mind and body. Just like a car needs fuel to run, your body and brain need the right care to work well. Simple habits like drinking water, sleeping well, and managing stress can make a big difference in your life.

1. Drink Enough Water

Water is essential for your body. It helps with digestion, keeps your skin healthy, and gives you energy. When you don’t drink enough water, you may feel tired, get headaches, or have trouble concentrating in school. Try to drink at least 6-8 glasses of water every day. Carry a water bottle with you and take small sips throughout the day. If plain water feels boring, you can add slices of lemon or cucumber for flavor.

2. Get Enough Sleep

Sleep is like a recharge for your brain and body. When you don’t sleep well, you may feel grumpy, have trouble focusing, or even get sick more often. Middle school students should aim for 8-10 hours of sleep each night. To sleep better:

• Avoid screens (phones, TV, games) at least an hour before bed.
• Keep a regular sleep schedule—go to bed and wake up at the same time every day.
• Make your bedroom quiet, dark, and comfortable.

3. Manage Stress

School, homework, and friendships can sometimes be stressful. But too much stress can make you feel tired and unhappy. Here are some easy ways to manage stress:

• Take deep breaths – When you feel anxious, breathe in slowly for 4 seconds, hold it, then breathe out for 4 seconds.
• Exercise – Playing sports, dancing, or even walking can help reduce stress.
• Talk to someone – Sharing your feelings with a friend, parent, or teacher can make you feel better.

Conclusion

Taking care of your mind and body is not hard—it just takes small, daily habits. Drink water, sleep well, and find ways to relax when you feel stressed. Remember, a healthy inside leads to a healthy outside. When you take care of yourself, you’ll feel happier, stronger, and ready to take on each day with energy!

Stay healthy, stay happy!