The summer is coming to an end — you’ve had your fun and now you’re ready to get serious about your health and wellness goals. If you’re in need of some motivation, don’t know where to start, or are searching for guidance on the best wellness habits, we’ve rounded up our top 10 favorite wellness rituals and tips. These tips will help you improve both your physical and mental wellness so you’re ready to tackle fall head-on!

Start your day with a glass of water

Staying hydrated is key to feeling whole and well. Because water is an essential nutrient that your body can’t produce enough of, you need to get it from outside sources. After a long night of sleep, you likely are feeling dry, groggy and maybe even a bit dehydrated. RealSimple notes that drinking a glass of water first thing after waking up has been shown to stimulate your metabolism and promote digestion. Along with hydration, there are so many benefits to starting your day with a glass of water. It will energize you and keep you healthy and replenished.

Take brain breaks throughout the day.

If you work a desk job, you probably are sitting at your computer for a good majority of the day. After staring at a screen for hours upon hours, you may start to feel like your brain is working against you rather than for you. A brain break is a quick, simple solution to combat brain fatigue throughout the work week. A brain break is a short mental break throughout the day when you need to refocus or re-energize. Try these activities next time your brain needs a break:

  • Take a short walk outside.
  • Partake in a guided meditation.
  • Listen to a short podcast.
  • Color a picture.
  • Make a snack.
  • Write a quick journal entry.
  • Stretch your body with a YouTube-guided stretch or yoga session.

Eat whole foods.

Whole foods are packed with nutrients that will help you feel your absolute best. They are primarily unprocessed, free of additives and rich in nutrition. Healthline says that whole foods are low in processed sugar, which in turn decreases your risk for obesity, heart disease and Type 2 diabetes. One way to ensure you are eating as many whole foods as possible is to shop locally at farmers markets, avoid packaged foods and eat as many colors as possible by choosing fresh, nutritious produce (think green, red, yellow and orange).

Limit electronics and blue light before bed.

While many of us spend the day on a computer for a job, a lot of that carries into after-work hours as we watch TV and scroll on our phones. The Sleep Foundation defines blue light as “a portion of the visible light spectrum that can have unique effects on alertness, hormone production, and sleep cycles. This wavelength of light is emitted by LED and fluorescent lights, as well as many electronic devices.” Blue light stimulates the part of the brain that makes us feel alert and awake, which can be beneficial during the daytime. However, blue light surpasses our body’s natural melatonin during the evening making it difficult to fall asleep and stay asleep. Experts recommend eliminating blue light for at least two hours before you go to bed.

Aim to get seven to eight hours of sleep each night.

While we are on the topic of getting sound sleep, many adults forget they need at least seven hours of sleep each night to remain healthy and functioning. Life can get busy, but prioritizing sleep will help in all aspects of your life. Mayo Clinic says adults who get less than seven hours of sleep per night on average are at a greater risk for overall poor health, weight gain, high blood pressure, heart disease, stroke and depression.

*Each person is unique and requires a different amount of sleep based on a variety of factors including sleep quality, sleep disorders, pregnancy, etc.

Take five minutes each morning to journal.

Starting each day with a journal entry is a fantastic way to decompress and to understand your thoughts more clearly. Journaling is a great tactic to combat stress, anxiety, and depression, as it helps you gain control of your emotions and improve mental health. Along with mental health benefits, it helps develop mental clarity, decision-making skills, and focus. If you’re just getting started, check out Leanne Lindsay’s 35 journal prompts for beginners.

Go outside & get some vitamin D.

Who doesn’t love a little bit of sunshine? Daily vitamin D is so important for the mind, body and soul. Select Health outlines the following seven health benefits of daily sunlight:

  • Improves your sleep
  • Reduces stress
  • Maintains strong bones
  • Helps prevent weight gain
  • Strengthens your immune system
  • Helps fight off depression and anxiety symptoms
  • Is linked to a longer, healthier life

Establish a workout routine that feels good for your body.

Finding a consistent fitness routine that works for you can be challenging. Working out should be something that excites you, not something you dread. We recommend finding activities that you enjoy and curating your exercise routine around that. If you love to be outside, walking, running or rollerblading may be a great option for you. If you need an accountability partner, try a KC-based fitness class like Core Strong or Freight House Fitness Bootcamp! If you enjoy competition, try pickleball, golf or tennis. If you get bored with the same routine, try new fitness classes each week.

Changing up your fitness routine until you find something you love will keep things exciting and fun. What works well for someone else may not work for you, so don’t feel discouraged! Keep searching until you find an activity that you LOVE.

Create small rewards for yourself when you achieve a goal.

You should be proud of all your small accomplishments during your wellness journey. In order to create lasting habits, create small rewards for all your hard work. Set small goals, and when you achieve them, reward yourself. If you are trying to become a morning person, set your alarm for 6 a.m. for two straight weeks. If you wake up each morning at that time without snoozing your alarm, reward yourself with a new workout outfit or your favorite protein smoothie. Before you know it, you will have concrete healthy habits!

Meal prep lunches for the week.

Lunch is oftentimes two of the hardest meals to eat healthy for. If you go to an office or are working from home, lunch may seem impossible to make. You probably find yourself throwing together whatever you can find and calling it a day, even if the meal is lacking nutrients and protein. Meal prepping your lunches for the week ensures you are eating quality foods but still allows it to be quick and easy. Here are a few of our favorite lunches to meal prep for the week:

Lunch Ideas:

  • You only need five ingredients to make this yummy Turkey Taco Bowl by Sweet Peas and Saffron:
    • Turkey taco meat
    • Brown rice
    • Corn
    • Pico de gallo
    • Cheese
  • For a low-carb option, try this Spicy Chicken Sweet Potato by Pinch of Yum:
    • Chicken breasts, cut into small pieces
    • Your favorite seasoning
    • Olive oil
    • Sweet potatoes, peeled and diced
    • Broccoli florets
    • Coarse sea salt and freshly cracked pepper
    • Avocado / hummus / lemon juice / chives / olive oil for serving
  • Crunched for time? This Sheet Pan Greek Chicken Bowl by The Girl on Bloor can be ready in 30 minutes:
    • Chicken breasts 
    • Red and yellow pepper 
    • Zucchini 
    • Red onion
    • Olive oil
    • Lemon juice
    • Garlic
    • Oregano
    • Feta cheese 
    • Salt & pepper

Consult with KC Wellness

When it comes to complete wellness, there is no one-size-fits-all approach. It’s a personal matter requiring an individualized plan to fit your needs and lifestyle. But for many people, without guidance and support from outside resources, successfully meeting your wellness and weight loss goals can be a challenging process. At KC Wellness, we have a holistic approach to wellness. We help you stay on course by following a realistic and consistent eating pattern in conjunction with getting regular physical activity, and vitamins you may be deficient in. We focus on lifestyle changes that encourage safe and sustainable results. 

If you are ready for a routine that will change your life through sustainable weight loss and wellness tips, then KC Wellness may be exactly what you are looking for. Our doctors and staff are always available to answer any questions and provide guidance along the way to help you succeed. You can also check out our comprehensive guide to medical weight loss to learn more about what we do. Reach out to our team today to see how we can help you in your health and wellness journey. Call us at 816-214-5276 or contact us here.