If you are a PhD student, you most probably live a sedentary life, sitting at a desk all day, eating too much junk food, not getting enough sleep at night, nor do you exercise often enough. In order to stay healthy throughout your PhD, you need to take good care of your health – especially when it comes to stressful periods (deadlines, exams, etc.).
Get enough sleep. Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and even stroke.[1]
Exercise. Physical activity can improve your health and reduce the risk of developing several diseases like Type 2 diabetes, cancer and cardiovascular disease. Exercising regularly can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.[2] Along with a healthy diet, exercise can improve your well-being, increase your self-esteem and confidence; reduce your feelings of stress, anxiety, and depression; improve your sleep; and help you maintain a healthy weight.[3]
Eat healthy. Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.[4]
Long story short: Your mental health depends highly on your physical health. [5] If your physical health deteriorates, your mental health will deteriorate.[6] If you want to write a brilliant PhD dissertation, please choose good mental health over poor mental health.
Sleep well. Eat well. Put on your running shoes and get out of the building – now!