Live Well In block form — 15 Tips for Health and Wellness

Drink Water: We hear it all the time because it’s true. Water has so many great benefits for our health. It is the most accessible yet most resisted health practice. Getting in at least 60-80 oz of water a day supports weight loss, energy, completion, flushes out toxins, and keeps digestion and elimination regular. So drink up!

Get Outside Everyday: There are many great benefits to getting outside every day. Not only can it lower inflammation and positively impact your blood pressure, but it can also help you sleep better and burn more calories. Not to mention the psychological benefits of nature. Simply being outdoors and taking time to breathe intentionally will help you feel more centered and balanced.

Move your body 20 min a day : Whether it’s going for a walk or a full gym session keeping your body mobile has it’s obvious benefits for physical health but it also greatly impacts your mental health. All it takes is a minimum of 20 min a day to get those endorphins going and positively impact your physical health. If you aren’t already used to daily movement start with a walk or some yoga and work your way up to what feels good.

Spread Kindness: Doing something to help others feel good automatically makes you feel good. Seeing their joy releases your endorphins. Kindness helps keep things in perspective and dramatically reduces negative thoughts and emotions related to isolation and loneliness.

Have a nighttime routine: The days are very hectic, and the more you can establish habitual behaviors to facilitate calming your mind and response system, the better. Take time to set up a routine that fits your lifestyle and challenges you to get quiet, relax, and recharge from the day. Quality sleep is essential, and that does not come without time to decompress and desensitize your emotional, mental, and physical space.

**Take care of your skin:**

Your skin is the largest organ in your body. Caring for it properly promotes youthfulness as well as protection. Using sunscreen daily prevents cancer, sun damage, and wrinkles. Additionally, a good skincare routine supports elasticity and vibrancy, reduces breakouts and dullness, and helps keep your skin (face and body) looking its best. When you look good, you feel good.

Limit sugar and excess alcohol : Awareness of how much added sugar and alcohol you consume will significantly impact your awareness of caloric intake and balanced nutrition. Consuming extra calories (with zero nutritional value) can lead to excess weight, heart problems, liver problems, and digestive issues (not to mention skin concerns and negative impacts on sleep). Limited excessive intake of these two items will positively impact your overall health and wellness in a significant way. Indulgence is one thing. Overindulgence is another.

Eat whole foods and double your veggies: Whole foods used to be housed entirely on the “outside aisles” of grocery stores. However, many outside aisles are also stocked with processed and unhelpful foods. While there is nothing wrong with you partaking in these items occasionally, sticking to whole foods (3 ingredients or less and typically food you have to cool/prepare) supports gut health, weight, and overall wellness. Additionally, doubling up on whatever veggies you’re eating is also helpful. Double up on the broccoli if you’re having a meal of chicken, potatoes, and broccoli.

Practice Daily Gratitude : Mindset is everything and intentionally working in gratitude throughout your day supports cognitive health and wellness. Gratitude is a simple way of embodying the type of energy needed to move throughout life in a health and positive way.

**4. Spend time alone**

As important as it is to get out and socialize; it is equally important to spend time alone. Not the isolation of desperation and fear but rather a spiritual time to center yourself. This can be prayer, church, meditation, reading, journaling, or even a quiet cup of coffee. Intentional quiet time alone is good for the nervous system and mind, even if it’s 20 min a day.

Spend time with friends: Family is great. Co-workers can be fun. However, you must find a social group that supports you, your goals, and your health choices. This doesn’t have to be a large group, but it does have to be people you have a good time with (as defined and in line with your current aspirations). Given the last two years of global events, it is more important than ever to get out and socialize. Isolation is unhealthy and leads to counterproductive mindsets. Find your friends and prioritize routine fun with them.

Develop your mind: It doesn’t matter HOW you do it. All that matters is you do it. Personal development is vital. Continuing to be mentally challenged to learn new things and progress as an individual allows your body and mind to evolve and expand.

Practice good gut health: Gut health and digestion are all the rage right now and for a good reason. The latest science behind how your gut impacts your overall health is enlightening. If you’re struggling with gut issues and digestion, it’s essential to consider getting some additional information and support. Things like probiotics, prebiotics, FODMAPs, and more can be overwhelming. Save yourself frustration and time: book a free connection call for your personal Q&A.

Routine health exams: As you get older, you get busier, and typically one of the first things to get routinely put on the back burner is your health. Not just how you take care of yourself, but routine exams and appointments fall by the wayside. Everything from physicals, eye and dental exams, and age-appropriate procedures need to be a priority. Schedule them and commit to your appointment. Preventative care and early detection are essential in your overall health and wellness goals.