Wellness Habits for Optimal Well-Being

A new year is here, and for some us, improving our health is a top priority. We know which foods we need to push aside, the gaps between workouts that have gotten longer, or rising stress levels that need to be addressed. At times we still find ourselves stuck with what to do next. Although there is no one-size-fits-all remedy, certain wellness habits can lead us to enjoy an improved quality of life. Let’s look at some of the areas of well-being and the steps we can take to strengthen each one.

FIVE WELLNESS HABITS TO PRIORITIZE

SLEEP

Adequate rest is key to our overall well-being. According to the Sleep Foundation, seven to nine hours of sleep a night is ideal for the average adult. Yet 32.6% of working adults say they’re only getting six or less hours of nightly rest. Studies have even shown that disrupted sleep patterns can impact our food intake and increase the chances of unwanted weight gain. Connections to mental health have been made, as well. It’s possible that sleep-related disorders have the potential to be linked to stress and depression. Making a determined effort to rest well each night can have a positive effect on our overall health.

TIPS

• Aim to stop using electronic devices at least 1-2 hours before bed.
• Designate the bedroom as a special place for sleep and relaxation.
• Keep the bedroom at a comfortable temperature.
• Consider the use of white noise, soothing sounds, or a humidifier to enhance your rest.
• Create a reasonable nightly routine that eases you into comfort.

FITNESS

The human body is amazing, and when we maintain it it can allow us to do so much. Regular exercise not only allows us to see the amount of strength we possess. It also improves our overall quality of life. Yet, only about a quarter of adults receive the recommended amount of daily movement. The suggestions below can help with making it a staple in your routine.

TIPS

• Find an activity that you actually enjoy. This can increase your chances of sticking with it.
• Aim to workout at least 3 days per week.
• Find an even balance of cardiovascular exercise, weight training, and flexibility training.
• Always include a warm-up and cool-down to better your performance and recovery.
• Do what feels right for your body. Never push through serious pain.
• Set a timer at the start of your workout and commit to doing as much as you can before the alarm goes off.

The human body is amazing, and when we maintain it it can allow us to do so much.

NUTRITION

Proper eating is something that most of us struggle with at one point or another. Consuming the right foods is tied to numerous other aspects of our wellness such as reduced risk of chronic disease, improved sleep, better athletic performance, improved focus and clarity, and much more. According to the 2020-2025 Dietary Guidelines for Americans, the percentage of Americans who do not receive enough fruits, vegetables and dairy in the diet surpasses 80%. Taking the necessary steps to consume more nutrient-dense foods is a wellness habit that can move us towards better health.

TIPS

• Consume a well-rounded diet that includes carbohydrates, proteins and healthy fats.
• Make breakfast a staple in your routine.
• Try to have 4-5 small meals each day to keep your body properly fueled.
• Be open to new recipes and meal ideas that may increase nutritional value.
• Consider the use of a food journal or meal tracker app to review dietary habits.
• Everything in moderation. It’s okay to treat yourself from time to time.

HYDRATION

While it could be included above, I think hydration deserves a dedicated section of its own. With the human body being comprised of over 60% water, it’s no wonder why we should all try to get enough of it daily. Proper hydration plays a part in removing waste from the body, lubricating the joints, assisting in the growth and reproduction of our cells, among so much more.

TIPS

• Set an intention to drink a glass of water with each meal.
• Enhance your water by adding sliced fruits to create flavorful, infused blends.
• Put reminders on your phone to encourage you to reach for a sip of water.
• Keep water or sports drinks on hand when preparing to workout.
• Pay special attention to stay hydrated in the cold. We may think it’s not needed as much when the temps are lower, but it’s still important.

MENTAL WELL-BEING

Regularly taking inventory of our mental health is an important factor when discussing overall wellness. Stress can easily build up over time, creating issues in other areas of our lives. According to the National Alliance on Mental Illness (NAMI), the risk of developing cardiovascular and metabolic diseases is 40% higher among individuals with depression compared to the general population. To add, NAMI reports that 1 out 5 adults experience mental illness each year. Emotional and mental well-being are just as important as our physical health. Addressing it routinely is a wellness habit to consider.

TIPS

• Create a moment to pause each day – even if it’s only 5 minutes.
• Make room in your schedule for self-care activities you enjoy.
• Try techniques such as deep breathing, meditation and mindfulness exercises.
• Re-evaluate any relationships that aren’t fulfilling.
• Establish and express boundaries within highlighted areas in your life.
• Explore options for professional help with a licensed therapist or psychologist.

Making moves towards improved wellness is both a commendable and rewarding journey. The start of a new year is the perfect time to set the foundation for winning habits. Sometimes the wellness journey can seem like a long road. When we break it down into small, more manageable tasks, though, we find that we more seamlessly find success. I hope that some of these tips are useful on your journey to better health.