We love the idea behind new year's resolutions, but they tend to be a bit too lofty and lack clear benchmarks— which is why so many of us tend to abandon them by February. So we're trying a new, (way more realistic!) tactic, and it all begins with this list of wellness tips. Add one, two or a few to your daily routine, and we guarantee you'll feel healthier, more balanced, and ready for whatever comes your way.
Tip #1 Supplements are your friends
Whether they're formulated around CBD, or other nourishing botanicals, wellness supplements provide you with the support you need to stay healthy and balanced.
Tip #2 Eat more fruits & veggies
It's true— people who eat more fruits and veggies have longer life spans and a lower risk of heart and respiratory diseases. According to researchers, two servings of fruit and three servings of veggies per day is what we should all be aiming for.
Tip #3 Spend time with friends and family
Cultivating relationships with people you care about (and that care about you!) is known to reduce stress, boost self-confidence, and even extend your lifespan.
Tip #4 Meditate
If you've been thinking about starting a meditation practice, here's some motivation: regular meditation can decrease stress levels, improve concentration, lower blood pressure, and help to manage symptoms of anxiety and depression.
Tip #5 Cut back on sugar
Added sugar isn't just in cookies and cakes... it's hiding everywhere! Too much sugar intake is linked to depression, heart disease, and high blood pressure, so scan the labels at the grocery store to make sure you're being mindful of your consumption.
Tip #6 Bed time > screen time
Putting away your phone and turning off the TV at least an hour before bed will actually help you sleep better. Bright lights (which contain blue light wavelengths) actually suppress melatonin production, which is essential for sleep. Doom scrollers, you've been warned!
Tip # 7 Cook with herbs
Fresh herbs are a great way to enhance your favorite dishes and contain some surprising health benefits. Did you know that basil can help regulate blood pressure while rosemary is a powerful anti-inflammatory? Case in point.
Tip #8 Have a mellow morning
Since we get a morning boost of cortisol that enables us to get up and out of bed, engaging in gentler AM practices is a good way to regain balance. Try a new, relaxing activity first thing; like stretching, journaling, or reading a few pages of a good book.
Tip #9 Go green
Not only do house plants make lovely decor, but they're also good for your health! Spider plants, ferns and English ivy are known to boost oxygen levels, purify the air, and of course, add charm.
Tip #10 Plan your meals
Already know your Monday is going to be slammed? Do some prep work to ensure you'll have some healthy meals to help you power through. Whether it's easy overnight oats for a fiber and protein-packed breakfast, or slicing and dicing some veggies for a quick stir fry, you'll be glad you thought ahead.
Tip #11 Healthy fats are your friends
Olive oil, avocados, salmon, and nuts are known as 'good fats' because they lower cholesterol, blood pressure, decrease your risk of heart disease and improve your overall health. Adding these foods to your diet will actually make you feel full after a meal and curb unhealthy cravings.
Tip #12 Stay hydrated
Drinking water: it's such a simple health tip but we often forget to do it. Since health experts recommend eight eight-ounce glasses of water per day, it's a good idea to invest in a water bottle to hold yourself accountable. After all, proper hydration regulates body temperature, prevents infections, and improves sleep quality, focus, and mood.
Tip #13 Try two wheels instead of four
Yes, we're talking about biking! Consider using the bike lane for easy errands instead of the car— it's a low impact workout that utilizes all major muscle groups AND gets you out into the fresh air!
Tip #14 Volunteer
Giving back to your community is a great way to boost confidence and feel a sense of belonging. Reach out to local organizations that align with your passions and set up a trial period to see if it's something you'd like to commit to.
Tip #15 Buy yourself flowers
You don't need to wait for someone to give you flowers. Remind yourself that you're special and worthy by picking up an arrangement at your local market or grocery store. You'll elevate your living space, too.
Tip #16 Dress up
While it's certainly tempting to wear sweatpants day after day, you'll notice a self-esteem and productivity boost when you put some extra effort into your appearance. Put together an outfit the night before and you're more likely to don it in the morning.
Tip #17 Ready, set, organize
Take 15 minutes in the morning and 15 at night to clean up the clutter. You'll start and end your day on a more peaceful note, and actually save yourself time looking for things.
Tip #18 Make a good vibes playlist
Music can actually boost dopamine and generally lighten your mood. Save your favorite feel-good songs for when you're feeling down, or in need of a dance break!
Tip #19 Snack smarter
Seek out wholesome foods instead of empty calories when you need an energy boost. Try hard-boiled eggs, veggies with hummus, or apples and peanut butter for a tasty protein-packed snack.
Tip #20 Breathe deeper
To take a full breath, breathe in through your nose and let your belly fill with air. Breathe out through your nose. You'll calm your nervous system, and instantly feel better.
Tip #21 Eat at home
Many restaurants use higher amounts of salt, fat, and sugar to achieve flavor. When you cook at home, you're more conscious of what you're putting in your body, and how much of it.
Tip #22 Get regular check-ups
Keep track of your health, set goals and get the support you need to achieve those goals by scheduling routine doctor's visits. You'll also be able to avoid, prevent and treat potential health risks before they become a bigger problem.
Tip #23 Make daily movement part of your to-do list
The benefits of exercise can't be undersold: improved brain function, better sleep quality, lower blood pressure and stress management, to name a few. Just 30 minutes a day (five days week) is all you need to reap major benefits.
You made it to the end of the list! Hopefully a few of these tips have inspired you and even make it into your routine. Afterall, sometimes it's the smallest changes that can make the biggest difference.