Wellness Month
August is Wellness Month, a time dedicated to self-care, managing stress and creating healthy routines. It serves as a reminder for people to take proactive steps toward leading healthier and happier lives. Wellness is a lifelong journey and Wellness Month is a reminder to prioritize self-care and make healthier choices, not just for a month but throughout the year.
Healthy habits to incorporate into your day
Drink more water
Getting enough water throughout the day is vital for your health and helps bodily functions such as lubricating joints, regulating body temperature and prevents dehydration (1). An easy way to get more water through the day is to carry a water bottle with you.Meditate
Meditation has been practiced for thousands of years and has been shown to help reduce stress and enhance emotional wellbeing (2). Try meditating for a couple of minutes each day in a quiet space focusing your attention on your breath.Go on walks
Physical activity is a great way to boost your overall health. Going on walks can be a simple habit change that can greatly improve your wellbeing. Additionally, several studies have found that walking can reduce arthritis and joint pain, especially in the knees and hips (3).Prioritize sleep
Getting quality sleep has numerous health benefits. Most adults should get between seven to nine hours of sleep each night. Chronic lack of sleep has been linked to irritability, anxiety and depression. However, developing a consistent sleep routine and meeting the recommended hours of sleep can help resolve these symptoms and improve mood (4).Read for 30 minutes
Not only can picking up a really good book be enjoyable, but reading is a great hobby to help improve your overall brain health. One study found that reading for 30 minutes per day? significantly reduced stress levels (5).Spend more time in nature
Taking some time to go outdoors can boost physical and mental health in a number of ways. Exposure to nature has been shown to improve attention, boost your mood and lower stress (6). This healthy habit can be combined with other positive habits such as going for a walk or run outside.Take a break from electronics
Long amounts of screen time can take a toll. Taking breaks from technology can help reduce stress, improve overall mental health and improve physical health particularly for the brain, eyes, neck, back, arms and hands that can experience strain from long amounts of technology use (7). Try incorporating less screen time into your healthy habits by setting some time when you are screen free.
Sources:
"Water and Healthier Drinks", CDC, 6 Jun. 2022, https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html.
"Meditation: A simple, fast way to reduce stress", Mayoclinic, 29 Apr. 2022, https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858.
"5 surprising benefits of walking", Harvard Health, 25 Aug. 2022, https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking.
Summer, Jay. "8 Health Benefits of Sleep", Sleep Foundation, 23 Jun. 2023, https://www.sleepfoundation.org/how-sleep-works/benefits-of-sleep.
Rizzolo, Denise & Zipp, Genevieve & Simpkins, Susan & Stiskal, Doreen. (2009). Stress Management Strategies For Students: The Immediate Effects Of Yoga, Humor, And Reading On Stress. Journal of College Teaching and Learning,. 6. 79-88. 10.19030/tlc.v6i8.1117.
Weir, Kirsten. "Nurtured by nature", APA, 1 Apr. 2020, https://www.apa.org/monitor/2020/04/nurtured-nature.
"The benefits of unplugging from electronics", Adventist Health, 14 Mar. 2019, https://www.adventisthealth.org/blog/2019/march/the-benefits-of-unplugging-from-electronics/#:~:text=Here%20are%20a%20few%20benefits%20to%20unplugging%20from,at%20a%20screen%20for%20hours.%20...%20More%20items.