As a veteran, your experiences have shaped who you are, but they can also have lasting effects on your physical and mental health. Taking care of yourself should be a priority as you transition from military life to civilian life.
Not sure where to start? Let’s explore some ways to help you maintain a healthy lifestyle and improve your overall well-being.
1. Stay Physically Active
Regular physical activity is one of the best ways to maintain your health. Whether you enjoy running, swimming, weightlifting, or yoga, staying active helps improve cardiovascular health and build strength. It can also reduce the risk of chronic illnesses.
If you have lingering injuries or chronic pain from your service, choose low-impact exercises like cycling or swimming. Many organizations, including the Department of Veterans Affairs (VA), offer adaptive sports programs for veterans with physical limitations.
Set achievable goals for yourself, whether it’s a daily walk, a weekly gym session, or participation in a local sports league. Consistency is key to unlocking long-term benefits.
2. Prioritize Mental Health
Your mental health is just as important as your physical health. Many veterans face challenges like PTSD, anxiety, or depression, which can make adjusting to civilian life more difficult. The good news is that help is available.
Take advantage of resources like the VA’s mental health services, counseling programs, or veteran-focused support groups. Talking to someone who understands your experiences can make a significant difference in your overall well-being.
Practicing mindfulness and stress-reduction techniques, like meditation or deep breathing exercises, can also help you manage daily stress and improve your mental clarity.
3. Eat a Balanced Diet
Good health is founded on good nutrition. A well-balanced diet filled with a mix of whole foods such as fruits, vegetables, lean proteins, and whole grains provides your body with the fuel it requires to function at its best.
A well-balanced diet helps in muscle repair, brain function, and energy levels—especially for returning veterans to civilian life or coping with physical and mental stress. Anti-inflammatory foods like Omega-3 fatty acids (in fish and flaxseeds) help reduce inflammation and support heart and brain function. Protein foods like chicken, beans, and tofu help preserve muscles, while high-fiber foods help in digestion and gut health.
Limit processed foods, sweet treats, and heavy alcohol consumption since these lead to weight gain, fatigue, and chronic diseases like diabetes or high blood pressure. Instead, try incorporating more healthy fats in nuts, seeds, and fish, along with abundant fiber to help with digestion and overall health. Hydration is also crucial—attempt to consume abundant amounts of water during the day to help the body function optimally.
If you are not sure where to begin, speak with a nutritionist or dietician. Most veteran-oriented health services, including VA health care or nongovernmental organizations, provide access to dietary counseling to assist you in developing a viable eating regimen. Meal preparation services and community food programs also provide support for veterans who require organized assistance in a healthy diet.
4. Be Proactive About Health Risks
Veterans are at risk for health hazards specific to their military service. Exposure to poisonous substances like asbestos, burn pits, and other poisonous waste can lead to serious disease, including mesothelioma, lung disease, and other chronic respiratory illness. Proactive about your health means being aware of these risks, undergoing regular screenings, and discussing concerns with your doctor.
For instance, mesothelioma, which is a cancer due to exposure to asbestos, occurs more commonly among veterans than in the general public due to its historical application on military equipment, housing, and ship construction. Unfortunately, symptoms like shortness of breath, chest discomfort, and coughing may take several decades to present, thus its detection in early life is highly critical. Veterans who have been stationed where exposure to asbestos is present should alert their doctors and come for periodic check-ups so that they may monitor their respiratory status closely.
Aside from diseases caused by asbestos, veterans are also at a higher risk for chronic obstructive pulmonary disease (COPD) and lung cancer due to exposure to burn pits, Agent Orange, and other airborne toxins. Wheezing, fatigue, or shortness of breath should never be underestimated. If you served in combat theatres where burn pits were utilized—such as Iraq or Afghanistan—Get on the VA’s Airborne Hazards and Open Burn Pit Registry to track potential health effects and connect you with medical care.
Also not to be overlooked are any mental health hazards like PTSD and traumatic brain injuries (TBI). Several physical symptoms are caused by untreated mental health, so frequent check-ups and open communication with health professionals are important to overall well-being.
You should speak up for your own well-being. Veterans need to access VA healthcare services, seek second opinions when appropriate, and stay up to date on the latest medical research related to military health risks. Prevention and early detection can make a big difference in long-term health.
5. Build a Strong Social Network
Social connections and relationships are essential for emotional well-being, but transitioning from military to civilian life can sometimes feel isolating. The structured, team-oriented environment of the military fosters deep bonds, and adjusting to a civilian lifestyle without that built-in camaraderie can be challenging. However, rebuilding your social network is crucial for maintaining a sense of belonging, emotional support, and overall mental health.
One of the best ways to reconnect is by joining veteran organizations or local community groups. These spaces offer opportunities to meet people who share similar experiences, easing the transition and providing support from those who understand military life. Organizations such as Team Rubicon, which engages veterans in disaster response efforts, or The Mission Continues, which connects veterans with volunteer opportunities, can help foster purpose-driven relationships. Veteran-focused meetups, peer support groups, and online communities also provide a way to stay connected even if in-person interactions are limited.
In addition to veteran-specific groups, consider engaging in activities that align with your interests, such as joining a local sports league, participating in hobby-based clubs, or attending networking events. Outdoor therapy programs, like those offered by Wounded Warrior Project or Outward Bound for Veterans, provide nature-based experiences that promote healing while fostering new friendships.
Family and old friends also play a crucial role in building a strong support system. If reconnecting feels difficult, consider open communication about your experiences and needs. Therapy or counseling can also help ease the transition by providing guidance on rebuilding relationships and managing emotional challenges.
Finally, don’t underestimate the power of mentorship. Whether you become a mentor for a fellow veteran or seek one yourself, having someone who understands the journey can make a significant difference in adjusting to civilian life. Strong social connections reduce stress, improve resilience, and contribute to overall happiness, making them a vital part of long-term well-being.
6. Stay on Top of Routine Healthcare
Preventative care is essential for maintaining good health as you age. Here are some helpful suggestions to keep in mind:
- Schedule regular check-ups with your primary care provider and stay up-to-date on vaccinations, screenings, and other routine healthcare measures.
- Make sure to address any lingering issues or symptoms, even if they seem minor. Early intervention can keep small problems from turning into serious conditions.
- Take advantage of the VA’s healthcare system, which offers comprehensive care for eligible veterans. From routine check-ups to specialized treatments, the VA can help you stay on top of your health needs.
7. Find Purpose in Your Daily Life
Having a sense of purpose can really impact your mental and emotional well-being. After leaving the structure of military life, finding meaningful activities can help you feel grounded and fulfilled.
Consider volunteering, starting a new hobby, or pursuing education or career goals. Many veterans find purpose through community service or mentoring younger generations.
Setting daily goals, no matter how small, can give you a sense of accomplishment and help you maintain a positive outlook.
Put Your Future Self First
As a veteran, it’s easy to be defined by your past. Even using the term “veteran” to describe yourself is, in a sense, a reflection of the person you were. But what if you started to live your life through the lens of who you will become? Prioritizing your health and wellness is one way to do this. These suggestions are just the start!