August is National Wellness Month, and it’s the perfect time to focus more on taking care of yourself physically, mentally, and emotionally. Health refers to a state where the physical body is free from disease, whereas wellness refers to the overall balance of a person’s physical, social, spiritual, emotional, intellectual, environmental and occupational well-being. Especially during these stressful times, it’s important to make self-care, healthy eating, and stress management a priority in order to feel better than ever!

“To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.”                                                                                                                         – William London

Continue Reading for Easy & Obtainable Wellness Tips:

• Breathe

Deep breathing (sometimes called diaphragmatic breathing) is a practice that enables more air to flow into your body and can help calm your nerves, reducing stress and anxiety. Calming the sympathetic response via deep breathing can also help you relax and reduce muscle tension.

• Exercise

Increasing physical activity directly contributes to improved mental health and better overall health and well-being. Of the many, many physical benefits, exercise delivers oxygen to your muscles and tissues, improves cardiovascular health and lung health, helps to manage or prevent diabetes, reduces risk of osteoporosis. Regular exercise can also aid in mental health by boosting the psyche and increasing confidence, while relieving stress, depression and anxiety, improving memory, boosting energy levels and improving mood.

• Feed Your Body

Get enough protein, but consider plant-based sources. Eat more fish (if not vegan/vegetarian), and cut out or reduce red meat intake. Eat a rainbow of fruits and vegetables. Eat more nuts and seeds as a snack, and less sugar and carbs.

• Consider Supplements

Most people need at least one supplement. If you have recently had COVID or any other serious illness, are struggling with physical or mental health, and/or if you are on a restrictive diet, you may need more. Ask your healthcare professional if you should supplement, and what vitamins and minerals might be right for you. Popular supplements to consider may include:

– Vitamin B12 or B Complex (increase energy, enhance memory, improve mood, boost skin and hair health, stimulate the immune system, support healthy digestion)

– Vitamin C (protect against immune system deficiencies, prevent iron deficiency, manage high blood pressure, heal wounds, maintain good bones and teeth, promote good heart health)

– Vitamin D (absorb and retain calcium and phosphorus, build and retain healthy bones, control infections, support the immune system, reduce inflammation, reduce cholesterol and high blood pressure)

– Prebiotics & Probiotics (support the gut and aid in digestion, boosts immunity, reduce risk of heart and kidney disease, maintain overall physical health)

– Zinc (heal damaged tissue, support healthy immune system, reduce risk of age-related diseases, aid in growth and metabolism function) 

• Hydrate

Drinking enough water and staying hydrated is vital to good health and an optimally functioning body. Drinking enough water helps in regulating body temperature, keeps joints lubricated, prevents infection, delivers nutrients to cells, and keep organs functioning properly. Being well-hydrated also improve sleep quality, cognition, and mood.

“Wellness encompasses a healthy body, a sound mind, and a tranquil spirit. Enjoy the journey as you strive for wellness.”
– Laurette Gagnon Beaulieu

• Spend Time with Loved Ones

Connection with those we care about is of utmost importance for our health and well-being. When we connect with others in a positive way, we grow in confidence and self-esteem, and we feel supported and valued.  Social connection can lower anxiety and depression, help us regulate our emotions, lead to higher self-esteem and empathy, and actually improve our immune systems.

• Get Out into Nature

Did you know we are wired to need green and water? Being outside not only give you essential doses of Vitamin D naturally from the sun, it can also be calming, relieving tension and stress. Studies show that going outside more can relieve symptoms of anxiety and depression, and boost mood and memory. Being in nature also encourages physical activity and exercise. 

• Enjoy Wellness & Spa Services

Many spa-type services and wellness services are great for the health of our skin and muscles. For example, Massage can aid in increased circulation, and in relieving tightness and discomforts, while Facials can cleanse and brighten skin. Scheduling time for services such as Massage or Facials also makes us feel important and pampered. It gives us a moment to rest and relax, to destress, and to relieve tension.

“The concept of total wellness recognizes that our every thought, word, and behavior affects our greater health and well-being. And we, in turn, are affected not only emotionally but also physically and spiritually.”
– Greg Anderson

• Digital Detox

Digital detoxing means taking a break from using an electronic device or being online for a scheduled amount of time. By doing so, there is a greater potential to improve your physical and mental health, increase your attention span, develop your problem-solving skills, and even boost productivity. Stepping away from technology allows you to be more present with yourself and your loved ones. It may also relieve stress, improve sleep, and deepen your relationship with loved ones. 

• Meditate

Meditation can produce a deep state of relaxation and a tranquil mind. Research shows meditation can boost mood, increase concentration, improve memory, aid in sleep, and enhance mental health. Meditation can also create greater self-awareness, while generating more empathy and kindness towards others.

• Sleep

This one should be pretty obvious. But it’s not only sleep itself that is important, but the quality of sleep. Set up a nightly routine surrounding your bedtime – over time your mind and body will associate your routine with sleep, making it easier to wind down. Try not to eat or use digital devices at least 2 hours before going to bed, and if possible, sleep in a cooled room. You should also aim for 6-10 hours a night.

• Rest  

While rest includes sleep, it also considers slowing down, engaging in peaceful past times, and finding time to just relax and be. Rest reduces stress, gives you the opportunity to be more active, works against the many detriments of a sedentary lifestyle, and boosts your immune system. It enhances your sleep quality and can according to some studies even add years to your life.

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The concept of Wellness incorporates every area of our life and living – what we watch, listen to, say, think, and do. It’s about finding balance in every area of our life.

With days this month like Lazy Day (August 10), Relaxation Day (August 15), and Just Because Day (August 27), why NOT take a little time for some R&R?!