World Health Day. Our team on maintaining your health during volunteering experience

World Health Day. Our team on maintaining your health during volunteering experience

Today we celebrate a special date – World Heath Day, which also marks 75th anniversary of The World Health Organization. This year, the organization is encouraging to motivate action to tackle the health challenges of today and tomorrow, so that everyone, everywhere can attain the highest level of health and well-being. 

IntegrART team wanted to address the topic and talk about some tips and methods about how to maintain your health during your volunteering experience. Hope you’ll find something useful here! Stay healthy and take care 🙂


Maintaining a healthy lifestyle is crucial for overall well-being, and I try to prioritize it every day. One of the key ways I do this is by incorporating regular physical activity into my routine, that’s why Marta and I recently started going to the gym. It is very cool to have a training partner because the temptation to skip classes is reduced if you work out together.

One more healthy habit, which I have developed since childhood, is drinking a lot of water. I’m not a fan of sugary drinks, so plain water or unsweetened green tea is mostly my drink of choice. I also focus on eating a balanced and nutritious diet, but it’s not always easy when you are in a new country and want to try all the traditional dishes and snacks. As for sleep, I try to get 8 hours every night and observe sleep hygiene. A bed is a place for rest, not for work or study. Moreover, it’s crucial to fall asleep before midnight. According to recent studies, melatonin, which is so necessary for our body, is produced most actively during sleep from 00:00 to 03:00 a.m.

Finally, don’t forget about mental health.

It’s important to prioritize self-care and engage in activities that promote well-being. Additionally, maintaining healthy relationships, seeking social support when needed, and setting realistic goals and boundaries can also help to be in a good mental state.


This day is very important for me, because I think that we all should take care about our physical and mental health. I do my best every day to improve both: I go to the gym to keep fit and relax, I eat a lot of fruits and vegetables, but at the same time I don’t forbid myself to eat what I wanted and I also try to drink a lot of water to stay hydrated. 

I think one of the most important thing is learning to listen to your body, because it gives us the signal when there is a physical or mental problem: this means that it`s time to heal. 

I suggest you, especially for mental health, to ask for help from doctors or/and professionals, because sometimes we don`t have the right knowledge and we risk making the situation worse. 

Remember that it`s never too late to improve set small goals! 


Staying healthy is our basic need, and it’s something we should always keep in mind. It’s a priority that crates a base for us to go for our goals, reach something new and stay active in life. When something’s wrong in a health system, everything goes downhill. It is obvious but easy to forget with the chaotic energy that we might experience in everyday life. I would say that some key tips for this is to stay active and mindful. Letting your body recharge and release energy, and same goes for mind.

As for me, I really like taking daily walks, especially with the weather getting warmer. It can be a walk in the morning or evening instead of taking public transport, or a walk though Vistula, or some workout at home (I prefer following some videos on YouTube). Eating habits are crucial as well. Pay attention to timing between meals, how your body reacts to different products, ingredients. Support local brands, sellers. I enjoy going to the farmer’s market, to sense a smell of fresh seasonal fruit and vegetables (and the price is usually lower too!). Cooking at home can benefit your health and be relaxing. Try not to be lazy and you’ll thank yourself later, when you have a nice warm meal after a long day, where you know all the ingredients! Again, we tend to not pay attention to something basic when there’s no problem, but when there is one – everything else becomes secondary.

For the mindfulness, find a technique you will enjoy. Breathing exercises, journaling, listening to music/podcasts, meditation, paying attention to sound of the city and trying to live in the moment, therapy… There are plenty of options, best if you try a few for certain period of time and trace your reaction to them. Try to avoid escapism and face some triggers (only if you feel ready of course), how certain things bring certain reaction in you, and watch your mental health improve! Remember, you’re not your thoughts, you’re already amazing and you have all the control, so might as well take as much care of yourself as you can!


We only have one health and so we have to take proper care of it. However, many people forget that mental health is as important as physical health and don’t pay enough attention to it. Nowadays more and more people talk about this topic and it is becoming less of a taboo than before. Still, many people avoid their problems thinking it is nothing important. But the number one secret to taking care of your mental health is to not avoid anything and to listen to yourself. If you feel like you are struggling and feel lost, you should talk to people you trust or even better, to a professional. There is nothing to be ashamed of for wanting help to find answers to get happy. But sometimes it doesn’t have to be as serious, it can be just everyday stress or feeling of exhaustion from your normal life. I don’t think there is a certain answer for what should one do to relieve this stress. My tip would be to just try and find that one thing that can be your escape place anytime. It can be just a simple walk, a friend to talk to, a favorite coffee spot, a film, a music album, making art, or anything else. Even if other people around you don’t share the same passion for it, it doesn’t matter. It can be something that only you will find relaxing and interesting because you should never be ashamed of something that makes you happy.

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