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National Wellness Month

It’s time to prioritize your self-care, reduce stress, and create healthier habits to connect and align with your authentic self. Celebrate National Wellness Month during the entire month of August.

As the end of summer approaches (for those of us in the Northern hemisphere), August is a perfect time to focus on our physical, mental, and emotional health, BEFORE Fall schedules kick in with sports, holidays and seasonal yard work. With the hustle and bustle of summer heat and vacations, it’s easy to forget to take care of ourselves. This month, let’s make a conscious effort to prioritize wellness and embrace habits that contribute to a healthier, happier life. Here’s some ideas on how you can make the most of National Wellness Month.  We’re here to help support you in your intentional self-care practice.

1. Schedule your Self-care

Self-care is not a luxury; it’s an absolute necessity. Sure, we can go for a while without it, but it’s going to catch up with us! A better strategy is to establish a maintenance foundation level and then when your schedule allows, indulge in a little more for prevention and recovery! If you don’t have a maintenance plan in place, start with a few minutes of quiet time in the morning. And reach out, we’d love to support you!

Some of my favorite self-care habits are as simple as taking a few minutes each day to pause, breathe and cultivate a sense of gratitude for something just as it is in my life (check out #7). Remember, self-care is as much about recharging your batteries as it is about caring for your needs so you can do life with clarity and inspiration.

Tip: Schedule self-care into your daily routine. Even just 15 minutes a day can make a significant difference. Research has also shown that earlier in the day is more likely to result in success!

2. Nourish Your Body

Nourishing your body is a cornerstone of wellness. What we eat profoundly affects our energy levels, mood, and overall health. What you eat plays a crucial role in how you feel and even how well you think! When you can, choose a balanced diet rich in whole foods (fruits, vegetables, lean proteins, and whole grains). Stay hydrated by drinking plenty of water throughout the day. If weight is a challenge, try drinking a glass of water before you take a snack or even eat your meal. The water will address thirst which is often confused with hunger AND take up space in your belly so you won’t be as inclined to over eat. When you do eat, eat slowly. Avoid eating in front of the TV/Screen. Allow yourself to mindfully experience and appreciate the food you bring into your body.

Nourishing your body is about making informed and conscious choices that support your overall health and well-being. By understanding the basics of nutrition, planning your meals, and incorporating a variety of nutrient-dense foods, you can fuel your body effectively. Remember, it’s not just about what you eat, but also how you eat. Embrace these practices to cultivate a healthy and enjoyable relationship with food.

Tip: Try meal prepping for the week to ensure you have healthy options readily available, making it easier to avoid unhealthy choices.

3. Get Moving

Movement, such as physical activity is essential for overall wellness. Regular physical activity not only enhances physical health but also supports mental and emotional well-being. Find an exercise routine that you enjoy, whether it’s yoga, hiking, swimming, or dancing. Choose activities that you find fun and engaging. Whether it’s solo or with others (see #5), doing something you enjoy makes it easier to stick with it. It doesn’t have to be the same thing every day! Varying your movement can help keep things interesting and challenge different muscle groups. This also helps prevent boredom and reduces the risk of overuse injuries. Aim for at least 15 minutes of moderate effort movement most days of the week. I also encourage taking at least one day for restoration and rest!

The benefits of regular, consistent exercise are well documented and benefit the physical, mental, emotional and even the spiritual body. To me, its all yoga… and yet there are differences for why we move. Regular aerobic exercise strengthens the heart and improves circulation, reducing the risk of heart disease. Weight-bearing exercises like strength training and walking enhance muscle mass and bone density. Activities such as yoga and tai chi improve flexibility, balance, and coordination, reducing the risk of falls and injuries. Physical activity increases the production of endorphins, the body’s natural mood lifters, helping to alleviate stress and anxiety AND helps rid the body of lymph and the by-product of all the other functions of the body. Regular exercise is linked to lower rates of depression and a greater sense of well-being, and can help regulate sleep patterns, leading to better quality sleep and improved daytime energy levels (see more on sleep below!).

Incorporating regular physical activity into your daily routine is a powerful way to enhance your overall wellness. The benefits of movement extend far beyond physical health, positively impacting mental and emotional well-being. By setting realistic goals, finding enjoyable activities, and making exercise a consistent part of your life, you can reap the rewards of a healthier, happier you. Embrace the joy of movement and let it be a cornerstone of your wellness journey.

Tip: Incorporate movement into your daily activities. Lubricate your joints while waiting in traffic. Take the stairs instead of the elevator, or go for a walk during your lunch break.

4. Prioritize Mental Health

In the aftermath of COVID shut-downs, Mental Health has been on the rise for all ages. If we didn’t believe it before, the data is strongly proving that Mental health is just as important as physical health. In fact, stress is the leading cause of heart disease. Well, it’s not the stress actually, it’s the unprocessed emotions and reintegration related to completing the stress cycle in our bodies.

Mental health is a vital component of overall wellness, affecting how we think, feel, and behave. It plays a crucial role in determining how we handle stress, relate to others, and make decisions. Taking proactive steps to maintain and improve mental health is essential for living a fulfilling and balanced life. Prioritizing a deeper exploration of mental health and wellness doesn’t have to be complicated and can include simple, practical strategies to integrate into your daily life.

Whether we consider ourselves stressed, anxious or recovering from trauma or not, we ALL need to take time to unwind and destress. Practices such as mindfulness, meditation, and deep-breathing exercises can help reduce stress and improve mental clarity. Strong mental health enhances our ability to cope with life’s challenges, bounce back from adversity, and maintain a positive outlook. Social connects are also key to our mental health. Join a club or attend an event. Make new friends and reach out to those you’ve lost touch with. Exercising with friends or joining a fitness class can provide motivation, accountability, and a sense of community.

Tip: Keep a journal to track your thoughts and feelings. Writing down your emotions can be a great way to process and understand them.

5. Connect with Others

Human beings are inherently social creatures, and our relationships with others play a significant role in our overall well-being. Social connections can profoundly impact our mental, emotional, and even physical health. Human connection is vital for our well-being as it provides a sense of belonging and opportunity to be supported and support others. Strong social support networks are essential for mental well-being. Regular interaction with family, friends, and community groups can provide emotional support, reduce feelings of isolation, and improve mood. (They can also contribute to increased stress, so choose wisely!) And equally important, learn to reach out for support when needed. Social interactions can boost your mood and provide a sense of belonging.

Social connections are a fundamental aspect of wellness, influencing our mental, emotional, and physical health. By investing in relationships and fostering meaningful connections, we can enhance our overall well-being and lead more fulfilling lives. Embrace the power of social connections and make a conscious effort to nurture and expand your social network. Remember, the quality of our relationships often matters more than the quantity, so focus on building deep, meaningful connections that bring joy and support into your life.

Tip: Plan regular get-togethers with loved ones, whether it’s a weekly dinner, a weekend outing, or a simple phone call.

6. Get Adequate Sleep

Sleep is a fundamental pillar of health and wellness, influencing almost every aspect of our physical, mental, and emotional well-being. Despite its importance, many people overlook the value of a good night’s sleep.  Aim for 7-9 hours of sleep each night to allow your body and mind to rest and recover.

Sleep is beneficial in numerous ways, ranging from enhancing the immune system, helping the body fight off infections and illnesses, lowering the risk of cardiovascular diseases by reducing blood pressure and inflammation, and supporting learning, memory consolidation, and problem-solving. It enhances cognitive performance, focus, and creativity. Quality sleep stabilizes mood and promotes a positive outlook, reducing the risk of irritability and mood swings. Adequate rest helps build emotional resilience, making it easier to cope with life’s challenges and bounce back from setbacks.

Quality sleep is essential for maintaining overall wellness. It impacts every aspect of our health, from physical and mental health to emotional well-being. By prioritizing sleep and adopting healthy sleep habits, you can enhance your quality of life, improve your resilience, and ensure you wake up refreshed and ready to face the day. Remember, sleep is not a luxury but a necessity. Embrace the power of sleep and let it be a cornerstone of your wellness journey.

Tip: Establish a bedtime routine to help signal to your body that it’s time to wind down. Create a relaxing sleep environment by keeping your bedroom cool, dark, and quiet. Avoid screens at least an hour before bedtime.

7. Practice Gratitude

Gratitude, the practice of recognizing and appreciating the positive aspects of life, is a powerful tool for enhancing overall wellness. It has far-reaching effects on mental, emotional, and even physical health. Gratitude contributes to wellness by lowering stress by shifting focus away from worries and negative thoughts and fostering a more positive outlook. Practicing gratitude is linked to higher levels of happiness and life satisfaction, reducing the likelihood of depression and anxiety. Gratitude amplifies feelings of joy, contentment, and overall emotional well-being by encouraging appreciation for the present moment. Expressing gratitude strengthens social bonds, fostering feelings of connection, trust, and mutual respect in relationships. On the physical side, gratitude has been associated with reduced blood pressure, contributing to better cardiovascular health, and can boost immune function, helping the body resist illness and disease.

Gratitude is a powerful practice that significantly contributes to overall wellness. By fostering a grateful mindset, you can enhance your mental, emotional, and physical health. Incorporating gratitude into your daily routine can lead to greater happiness, improved relationships, and a more resilient approach to life’s challenges. Embrace the practice of gratitude and watch as it transforms your perspective and enriches your life.

Tip: Start a gratitude journal and write down three things you are grateful for each day. It’s a simple yet powerful way to foster positivity.

8. Set Wellness Goals

Setting goals is a powerful tool for enhancing overall wellness. Goals provide direction, motivation, and a sense of purpose, influencing various aspects of physical, mental, and emotional health.

Setting specific, achievable wellness goals can keep you motivated and on track. Whether it’s drinking more water, taking a daily walk, or practicing meditation, having clear goals can help you stay focused and committed to your wellness journey.

Setting and achieving goals is a transformative practice that significantly enhances wellness. Goals provide structure, motivation, and a sense of purpose, positively impacting mental, emotional, and physical health. By adopting effective goal-setting strategies, you can create a clear path towards personal growth, improved well-being, and a more fulfilling life. Embrace the power of goal setting and watch as it propels you towards your wellness aspirations.

Tip: Setting effecting goals is a skill developed through practice. Many often fail not because they aren’t committed, but because they don’t have a clear understanding of what they want to achieve, how to get there and why it matters. I have found that working with a coach, trained in the process of change is key to success. Want to learn more, check out Inspired Shift! or book your FREE Inspiration Check-up!

Conclusion

National Wellness Month is an opportunity to take a step back and evaluate your overall health and well-being. By incorporating these tips into your daily routine, you can create lasting habits that will benefit you long after August has passed. Remember, wellness is a process, or if you like the analogy, a journey, not a destination. Embrace each step, and enjoy the path to a healthier, happier you.

Happy Wellness Month!