Achieving wellness goals takes more than just a healthy diet and exercise. It’s also important to support your social wellbeing.
Rather than reaching for quick-fix energy drinks and snacks, try these 6 longer-lasting tips to boost your daily wellness: 1. Move more. Even short bursts of activity can improve your heart, brain and immune system.
Get Enough Sleep
A good night’s sleep helps you feel energized and ready to tackle the day. Getting enough sleep also reduces your risk of serious health conditions and boosts mental health.
Getting enough sleep is one of the most important things you can do for your health, yet many people don’t get enough. Sleep deprivation causes a range of problems including poor concentration, bad moods and being more likely to get sick.
A good night’s sleep enables the body to repair itself, resets hormonal balance and keeps blood sugar levels consistent, while the brain forms memories. Make sleep a priority by going to bed at the same time each night and waking up at the same time each morning, even on weekends. Make sure your bedroom is dark, quiet and at a comfortable temperature and avoid caffeine, alcohol and large meals at least four hours before bedtime.
Eat a Healthy Breakfast
When you have a nutritious breakfast, you have a higher chance of meeting your essential vitamin and mineral needs. This will give you the energy and focus you need to get through the day.
Eating a healthy breakfast also helps prevent overeating at lunch and dinner. In addition, eating a balanced breakfast can help improve mood and reduce food cravings.
A healthy breakfast includes complex carbohydrate foods, such as whole grains, fruits, vegetables, and low-fat dairy. It should also include protein (e.g., eggs, lean meats), and a healthy fat (e.g., nuts, avocado, or olive oil). Drinkable breakfasts, such as smoothies, can provide a good source of fiber and other nutrients as well. Just be sure to avoid breakfast drinks high in sugar.
Drink Plenty of Water
Having enough water helps your body function correctly. It boosts your energy, flushes out toxins, delivers oxygen to cells, and even helps your brain perform optimally. It can also help with digestion and reduce your risk of heart disease, kidney stones and constipation. Aim for eight glasses of water per day or more, unless your doctor has advised otherwise. Keep a water bottle handy and take small sips throughout the day.
If you aren’t a fan of plain water try adding lemon, cucumber or a water enhancer (found in tablet, liquid or powder form). Drink water with every meal and during exercise, and drink a glass each time you get up to use the bathroom. It also helps to drink a glass of water first thing in the morning.
Exercise
If exercise could be turned into a pill, it would be worth a fortune. Research shows it improves mood, boosts energy, and increases longevity. It also helps to combat depression and anxiety.
Even just a few minutes of exercise can make you feel better. If you don’t have time for a gym membership, there are many other ways to get some physical activity. You can walk to work instead of taking a car, or try walking around during your lunch break. Even housework like sweeping, mopping and vacuuming can count as moderate exercise.
The American Heart Association recommends 150 minutes of moderate intensity aerobic activity a week. That can be broken down into 30 minutes a day, five days a week or whatever schedule works best for your busy life.
Take a Relaxation Break
Taking regular breaks throughout the day helps improve performance, lower stress levels and increase energy. Studies have shown that when a person takes a break, their blood pressure and heart rate decrease.
Exercise – even light activity like walking, can boost mood and energy levels. Try to take the stairs instead of the elevator, walk around your office and make active study breaks a habit.
Organize – having a clean, organized environment reduces stress and can make it easier to find things. Also, donate or perform selfless acts – giving back can lower stress levels and boost mood. Eat more green veggies – they are packed with antioxidants and help fight diseases. Get out in nature – the sun stimulates the brain and increases vitamin D which can increase mood and lower depression.