Living a healthy lifestyle is essential for physical and mental well-being. However, it can be difficult to know where to start when making changes that will benefit you in the long run.
That’s why I’ve compiled some easy tips on how to make small improvements that can have a big impact on your health and wellness. These are an expansion of the same tips for wellness that I used to hand out to my in-person personal training and nutrition clients.
From getting adequate sleep and forming healthy habits, to managing stress levels and eating nutritious foods, this list of simple wellness tips will help you get started on the path towards improved wellbeing. Let’s dive in!
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Top 39 healthy lifestyle tips for wellness
1. Practice gratitude
Practicing gratitude is an important healthy habit because it helps shift your focus onto the things that bring joy, rather than dwelling on negative emotions which can lead to poor mental health. It also encourages an attitude of appreciation and contentment, leading to improved emotional well-being.
This can be done by writing down three things you are grateful for, or simply taking a few moments to appreciate what you have.
2. Give yourself affirmations
Positive affirmations is one of my absolute favorite wellness tips. Like practicing gratitude, affirmations can help boost your mental health and give you an extra burst of confidence when needed.
Try writing down one positive affirmation each day, such as “I am strong” or “I am capable”, and repeat it to yourself several times throughout the day and especially those times when you’re feeling down or overwhelmed.
3. Take some “me time”
It’s no secret that our mental health is just as important as our physical health when it comes to wellness. Taking time out of your day for self-care and developing healthy coping mechanisms can help to improve our overall well being.
Whether it’s doing a relaxing activity like yoga, listening to your favorite podcasts, gardening, coloring, or reading a good book, taking some “me time” will help clear your head and give you the opportunity to take a step back and assess your life.
4. Go outside
Spending time outdoors is great for our physical health, as well as our mental health.
Sunlight helps boost Vitamin D levels which can help reduce symptoms of depression and anxiety. Additionally, getting some fresh air can improve mood and energize us.
You can choose to go for a hike or simply take a stroll around the neighborhood with a friend.
5. Mindful breathing
Another tip for wellness and healthy habit that helps your body destress is practicing mindful breathing exercises.
Mindful breathing can bring your attention to the present moment, help reduce anxiety, and promote relaxation.
Types of mindful breathing exercises include belly breathing, diaphragmatic breathing, 4-7-8 breath method, box breathing, and alternate nostril breathing. You can do these exercises for even just a few minutes each day to help reduce stress levels.
6. Do more of what you love
Doing more of the things you love such as reading, hobbies, and creative pursuits can help to increase your levels of happiness, reduce stress, and lead to improved overall mental health.
Research has shown that engaging in activities we enjoy can boost our mood, decrease feelings of anxiety, and even trigger the release of endorphins – the happy hormones.
7. Connect with loved ones
Having strong relationships with loved ones is an important part of overall health and wellbeing. Connecting with family and friends can provide emotional support, reduce stress levels, and even boost our physical health.
Studies have found that those who maintain close ties with their loved ones tend to live longer, healthier lives than those who don’t. Moreover, having a supportive social network can help us cope better when faced with difficult situations or challenging life events.
Therefore, it’s essential to make time for the people we care about in order to reap the many benefits of healthy connections.
8. Limit blue light before bed
The blue light emitted from our devices can interfere with our natural sleep cycles and lead to poor sleep quality, so it’s important to limit its use in the evenings.
Sleep is vital for our overall mental health, so try to turn off all electronics at least an hour before bed and opt for relaxing activities like listening to soothing music, reading a book or doing some stretching.
If you’re finding it difficult to step away from the screen, consider downloading a blue light filter app that will dim your device’s light in the evenings.
9. Listen to music
Listening to music can be a great way to relax and unwind after a long day. Music is known for its calming effects, as it can help reduce stress and provide comfort in times of distress.
Additionally, listening to upbeat and positive tunes can put us in a good mood and even reduce the effects of anxiety.
10. Stay focused on what matters most
Staying focused on the tasks at hand and your own personal wellness goals can help to increase productivity and reduce stress levels.
One way to stay focused is by setting realistic goals and writing them down, so that you have something tangible to aim for each day or week.
Additionally, breaking big goals down into smaller tasks can help to maximize efficiency and keep motivation levels high.
11. Form healthy habits
Creating healthy habits is an essential part of maintaining good mental health and is another important tip for wellness. Forming habits will not only save you time and energy, but also lower stress and keep you on the right track towards your goals.
Habits such as making your bed in the morning, exercising regularly, drinking enough water, and eating nutritious meals can help to improve overall well-being and reduce stress levels.
12. Create realistic goals
Creating realistic goals is an important part of staying focused, motivated and on track with your life.
Examples of goals could include things like exercising for 30 minutes a day, eating healthier meals or reading a book each month. By focusing on achievable goals, you can reach them and reap the rewards that come with it!
Writing down your goals can also help to make them more tangible and give you a sense of accomplishment when you achieve them.
13. Manage your stress
Stress is a normal part of life, but it can be detrimental to our mental health if it gets out of control. Learning how to manage your stress and finding ways to reduce the load will help you stay focused and productive while also keeping your mental health in check.
A few ways to manage stress are deep breathing, walking, practicing yoga and meditation, singing, cleaning, cooking, and going on a date with your loved one. Whatever allows you to take a break from thinking and just breathe and relax without distractions.
14. Sleep well
Adequate sleep is essential for our mental health and overall well-being. Not getting enough sleep can lead to feelings of fatigue, irritability, and difficulty concentrating.
Your body recovers and recharges while you sleep making it a crucial part of good health, losing weight, gaining muscle, and creating a healthy lifestyle as a whole.
To ensure you’re getting the restful night’s sleep that you need, aim to get a minimum of 7 hours of sleep every night.
15. Build a morning and evening routine
Building a morning and evening routine is essential for good health and wellbeing, as it helps to provide structure to your day by setting aside time for specific tasks and activities.
These routines can help to regulate sleep patterns, reduce stress, improve concentration, and increase productivity levels.
Additionally, having a consistent routine can help to create healthy habits that can be used to promote good mental health.
16. Keep strong relationships
Having meaningful connections with people is a key component of our overall well-being, and can help to reduce stress levels while providing us with companionship and support when life gets tough.
Work on making time for your friends and family, talking through your worries and concerns, or simply engaging in meaningful conversations.
17. Learn to cook
Cooking can be an enjoyable and creative way to nourish your body with healthy, nutritious meals.
Learning how to make simple, delicious recipes will open up a world of possibilities for tasty food choices that are also good for you.
Additionally, preparing meals at home can save money and provide another way to relax and de-stress.
18. Set up a healthy plate and combine macronutrients effectively
Combining macronutrients is important for creating a balanced, healthy meal.
Filling your plate with plenty of fresh fruits and vegetables, proteins, complex carbohydrates, and healthy fats can help to provide the nutrients you need without compromising on taste or flavor.
19. Don’t eat starch by itself
Avoid eating starch alone and try to eat the majority of them around your workout. Doing this will help regulate your blood sugar levels by preventing blood sugar dips and spikes.
Regulating blood sugar is essential for maintaining a healthy lifestyle as it helps to prevent fatigue, sugar cravings, irritability, mood swings, and other mental health issues.
It also helps to prevent long-term health conditions such as diabetes and obesity by maintaining stable levels of glucose in the bloodstream.
20. Choose quality foods
Choosing high quality, organic foods when possible is essential for maintaining a healthy lifestyle.
Organic foods are free from potentially harmful chemicals and additives, provide higher levels of vitamins and minerals, and are more environmentally-friendly.
Organic foods are also typically grown in more sustainable ways, which helps to reduce the consumption of resources such as water, energy, and natural fertilizers.
21. Avoid highly processed foods
Highly processed foods can be detrimental to your health and wellbeing as they are typically high in inflammatory fats, sugar, and artificial ingredients.
Eating these types of food too frequently can lead to weight gain, chronic inflammation, digestive problems, mental health issues such as depression and anxiety, and other health issues.
When possible, try to choose unprocessed and whole foods such as fruits, green and root vegetables, nuts, seeds, and animal protein.
22. Don’t grocery shop on an empty stomach
It’s easy to get carried away when grocery shopping while hungry. But it’s important to try and avoid buying items impulsively as they may not be the most nutritious choices and lead to a larger grocery bill. This can also cause you to purge on whatever is in sight which often leads to overeating.
If this means you need to never leave the house without a healthy snack, then please do so.
Planning ahead and having a list of healthy items to shop for can make it easier to stick to your goals and create meals that are both delicious and good for you.
23. Plan and prep your meals in advance
Of all the tips for wellness, planning your meals ahead of time can be a great way to ensure that you’re eating nutritious food on a regular basis. Meal prepping can also help to save time by allowing you to make all your meals for the week in one go.
Take a few hours on the weekend or a day off from work to plan out your meals, create grocery lists, and prepare some of your meals in advance. Be sure to also find some quick and easy go-to recipes for those days where you are rushed for time.
24. Eat to match your lifestyle
Eating should suit your lifestyle, rather than the other way around.
If you’re an active person who works long hours and doesn’t have time to spend in the kitchen, make sure your meals are easy to prepare and don’t require too much effort or planning.
On the other hand, if you’re someone who loves to cook, take advantage of that and make enjoyable meals with all your favorite ingredients.
Eat the way that works best for you and your lifestyle. Whether this is 5-6 small meals throughout the day, 3 square meals, or eating everything in a single 8-hour window.
No matter what type of lifestyle you have, it’s important to create meals that work for you and that provide the nutrients your body needs.
25. Eat to match your activity level
It’s also important to adjust your diet to match your activity levels.
A general rule of thumb is that the more active you are, the more calories, carbohydrates, and nutrients your body needs for fuel.
On days where you have an intense workout or training session, make sure to eat plenty of healthy carbohydrates and protein to promote better performance as well as recover and rebuild your muscle.
On days where you’re taking it easy or resting, eating fewer carbohydrates and higher amounts of healthy fats are typically best.
Understanding your activity levels and how they affect your diet can help you to feel energized and achieve better health overall.
26. Eat all of your allowed calories
Overtime, not eating enough calories will cause your metabolism to become sluggish. This leads to a weight loss plateau and eventually weight gain as your body goes into survival mode and stores calories as fat for later use.
It will also force your body to start breaking down your muscle and eventually shut down different bodily processes to keep you alive.
On the other hand, if you eat too much, you also risk gaining weight. So it’s important to eat the appropriate amount of calories for your personal health goals and reap the most benefits.
27. Eat the rainbow
Fruits and vegetables are essential for optimal health as they provide vital vitamins, minerals, fiber and antioxidants that help support many bodily functions.
Eating a variety of fruits and vegetables from different color groups (the “rainbow”) can give your body the most nutrition in one meal.
Try to aim for at least two different colors of fruits and vegetables in each meal.
28. Carry healthy snacks with you
No matter how much planning and prepping you do ahead of time, there will be times when you find yourself out and about and in need of a snack.
Keeping healthy snacks like clean protein powders and bars, jerky, nuts, and raw fruit or vegetables with you can help to keep your energy levels up throughout the day while also providing vital nutrition.
29. Consume a balanced omega-3 to omega-6 ratio
It’s important to maintain a good balance between omega-3 fatty acids and omega-6 fatty acids.
Omega-3s reduce inflammation, while omega-6s can be inflammatory when consumed in excess. As omega-6s are more common in packaged food items, try to consciously choose whole foods with an equal or higher ratio of omega-3s compared to omega-6s. This includes foods such as wild-caught fatty fish like salmon and sardines, walnuts, and avocados.
30. Limit sugar consumption
Consuming too much added sugar can have a negative effect on your health, including weight gain and insulin resistance.
Avoid sweetened drinks, processed snacks and candy as much as possible as they contain large amounts of refined sugar that do nothing to benefit your body.
When you do consume added sugar, be sure it’s in moderation and from a natural source like coconut sugar, honey, maple syrup, or fruit juice.
31. Eat slowly
Digestion and nutrient absorption starts with chewing your food properly.
Eating slowly helps ensure that your brain has enough time to register when you’re full, while also allowing you to enjoy more of the flavors and nutrients in your food.
Additionally, eating slowly can help you reduce food waste and make sure that you get the most out of each meal.
32. Drink your water
Staying hydrated is essential for overall health and well-being. Water helps to move toxins from the body as well as maintain optimal function for all organs, including digestion.
Your body craves water and it is very important that you stay hydrated throughout the day in order to help build muscle, keep metabolism up, and burn fat.
Aim to drink at least 1/2 of your body weight in ounces of water a day and keep a refillable water bottle with you while you’re out and about. This means that if you weigh 150lbs, you would aim to drink a minimum of 150/2 = 75 ounces of water daily.
If you find that you’re having a hard time consuming enough water, try adding a water enhancer or a natural flavoring to your water. You can also simply infuse your water with some pieces of sliced fruit.
33. Consider nutrient-dense supplements
Supplements can help to fill any nutritional gaps in your diet.
Remember that supplements are supplemental and are not a direct replacement for food. That said, they can work with your current healthy diet to help provide essential vitamins and minerals that you may be missing.
34. Exercise regularly
Regular exercise is a natural and vital part of good health that can help you stay healthy, improve heart health, and fight off diseases.
Exercising regularly is beneficial for many reasons including reducing stress, improving sleep quality and maintaining a healthy weight.
Try to get in 30-60 minutes of exercise 2-5x per week, but always allow a day or two to recover.
This could be done through weight-training, cardio, classes, yoga, Pilates, and sprints to name a few. Anything that will get your heart rate up and keep you active.
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Sweating is your body’s way of naturally removing toxins from your system, helping to flush out impurities and improve your overall health.
Aim to sweat every day with activities such as yoga, running, or any other form of physical activity that gets your heart rate up.
Another way to sweat is by spending time in a sauna, bath, or steam room.
Walking is one of the best low-impact exercises that you can do for your overall health and well-being.
It can help boost mood, reduce stress, and improve digestion.
Aim to incorporate walking into your daily routine by taking a stroll during lunchtime, making it a habit to park farther away, taking the stairs in lieu of the elevator, or taking a stroll around the neighborhood with a loved one.
Taking even just 10 minutes a day to go for a walk can help clear your mind, reduce stress levels, and boost your mood.
37. Track your steps
Tracking your daily movement can help you stay motivated and reach fitness goals.
Invest in an activity tracker that will track how many steps you take each day, the intensity of your workouts, and even how much sleep you get at night.
This can help to give you a better picture of what your daily activity looks like and how much more you need to do in order to meet your goals.
38. Don’t sit all day
Sitting for long periods of time has been linked to an array of health problems such as obesity, diabetes, heart disease, and even depression.
Try to limit sitting for too long by taking a walk every hour, setting an alarm to remind you to get up, or investing in a standing or treadmill desk. Do a few squat jumps behind your desk, or maybe some pushups, sit ups, or burpees. Constant twitching can even help.
Being aware of where the majority of your time is spent is key to making a healthy change. Taking breaks throughout the day will help to keep your body active and alert throughout the day, helping you stay productive and healthy!
39. Give yourself some flexibility
It’s perfectly okay and even healthy to give yourself some flexibility when it comes to your nutrition and diet.
This not only removes some of the stress of sticking to a strict regimen, but also makes it so that you never feel like you can’t have something you want.
Having a “I can’t” mindset will only make your health journey more difficult and often causes moments of binge eating and feeling guilty.
Try to stick to your whole-foods diet about 80% of the time and allow the other 20% for so-called cheats, splurges, and just enjoying life and food in general (20% is roughly 250-500 calories depending on your personal caloric intake).
This might be one of my favorite tips for wellness as I often see people stress over the little things which only makes their wellness journey more difficult.
Best wellness tips takeaway
We often forget about getting back to the basics when it comes to healthy living. By taking small steps and making mindful choices, you can create lasting habits that will help lead to a healthier lifestyle.
From eating quality foods and getting adequate sleep to practicing self-care and exercising regularly – it’s possible to take these tips for wellness and make changes in your life that promote overall wellness.
Whatever you choose to focus on, take things slowly until it becomes a habit – a habit that will lead you towards a healthier and more vibrant you.
With dedication and consistency, you’ll be well on your way towards living a happier and more balanced life!
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