What are the building blocks of health and wellness? Our daily habits, over time, can build a strong foundation for overall physical and mental health. In honor of National Wellness Month, get your daily fix of wellness through these six simple—but super—strategies.
MOVE IT!
Most of us simply aren’t moving enough. Only one in five adults and teens exercise enough to maintain good health. Active bodies help our minds stay healthy, too. Here are the recommendations:
- Adults: At least 150 minutes (2.5 hours) of heart-pumping physical activity, weekly.
- Kids, 6-17: At least 60 minutes of physical activity, daily.
Daily Fix: Add one brisk 15-minute walk into your daily routine, which equals 1.75 hours by the end of the week!
EAT MORE VEGGIES
While the word “vegetables” makes some people cringe, others are embracing “veggies.” Not only are fresh local veggies tasty, but studies show fruits and vegetables can lower the risk of heart and cardiovascular disease, plus stroke.
Daily Fix: Try to add one more veggie a day, for an extra burst of nutrition! Bonus: Choose from the most nutrient-dense vegetables:
- Powerhouse Greens: Spinach, Kale, Swiss Chard
- Carrots
- Broccoli
- Brussels sprouts
- Peas
- Beets—and their greens
CUT THE SALT
The World Health Organization says that reducing salt intake is one of the most cost-effective ways to improve worldwide health! Most people consume twice the recommended daily amount. Excess sodium can increase blood pressure, and the culprits include salty, processed snacks.
Daily Fix: Instead of shaking on the salt, season with fresh, flavorful herbs.
GET SCRUBBING
How vital is it to wash our hands? So important, it was cited as one of the best ways to stop the spread of a global pandemic the past two years. Handy tips for hand-washing:
- Lather up with soap for at least 20 seconds.
- Rinse well.
- Always scrub up if you’ve touched public surfaces.
Daily Fix: How long is 20 seconds? Watch the clock or sing “Happy Birthday” twice to do a time-check.
CURB YOUR SWEET TOOTH
Most of us have a sweet tooth—eating as much as three times the recommended amount every day. All that sugar can lead to diabetes or prediabetes, and weight gain. Our choice of beverages are the main reason.
Daily Fix: Replace at least one soft drink with water, and decrease the sugar added to tea/coffee.
MIND YOUR MENTAL HEALTH
Mental health awareness is sparking greater understanding and facts, with less stigma. Depression affects about 5% of people worldwide. Warning signs include:
- Feeling sad, irritable or empty
- Less interested in activities
- Changes in sleep, appetite or weight
Daily Fix: Check in with a loved one every day, even if just for a few minutes! This kind gesture will brighten your day as well. If you recognize warning signs in others or yourself, reach out for help. We all know to dial 911 in the case of emergencies. Now, dialing 988 is a lifeline to suicide prevention and crisis counselors.
