Day 6: Modify Your Health and Wellness Regimen

Health is a state of body. Wellness is a state of being. 
-J. Stanford

Our day-to-day lives come with many responsibilities; taking care of the family, cooking, cleaning, paying bills, etc., and this might prove to be overbearing. Living a healthy life may be at the top of our list; however, the road to achieving it may be unclear. Here are four tips and strategies for your health and wellbeing.


Step 1: Customize a routine appropriate for you

Eating nutritious foods, exercising, and getting adequate sleep should be a part of your routine, but start small. Making too many major changes might discourage you from continuing. Choose something minor to work on.


Try cutting out something that no longer serves you or adding something new. Remember, these small changes will add up!

Step 2: Set regular mealtime and be mindful

Try having either three meals per day with a midday snack or three small meals and three snacks. The goal is to consume something every four hours to keep your energy levels up. With each meal, attempt to add in more water, fruits, and veggies in the mix and dare yourself to eat foods with five or fewer ingredients listed on a package.


These kinds of food are less processed and are the most nutrient-rich. Your body cannot operate long term on food that is lacking in nutrients.

Step 3: Exercising, getting back to basics

As kids, exercising comes fairly easy. The constant moving around is enough for a great workout. One easy way to add exercise into your daily routine is to choose an activity that you find fun.


This may include biking, hiking, swimming, or even dancing like nobody’s watching; 30 minutes a day can increase your overall health. If you find it fun, it won’t seem like work.

Step 4: Recuperating, getting adequate sleep

Maintain and improve your health by regularly powering down and getting a good night’s sleep. In doing so, our bodies can repair damaged cells and organs, while poor sleeping habits slow growth and healing. Fun fact: getting adequate sleep reduces premature aging.

Living a healthy life may be at the top of our list; however, the road to achieving it may be unclear. This is because our day-to-day lives come with many responsibilities; taking care of the family, cooking, cleaning, paying bills, managing a business, etc.,  All of this might prove to be overbearing. During all the turmoil, though, you must do your best to find balance.

“Health is a state of body. Wellness is a state of being.” -J. Stanford

Yes, the road towards balance can seem a bit daunting at first, which may cause you to want to give up before even taking a step towards a healthier you. If that is the case, allow me to share four steps and strategies for propelling towards excellent Health and wellbeing.

“If you think wellness is expensive, then try illness.” -Unknown

Step1: Customize a routine appropriate for you to encourage positive change

Eating nutritious foods, exercising, meditation, and getting adequate sleep should be a part of your routine to facilitate positive change in your life. Don’t attempt to make all the changes overnight; start small. Try cutting out something that no longer serves you and adding something new to give you a motivational boost.

If overindulging in sweets right before bed is your nemesis, think about having those things far from reach and listen to soothing music to help you relax. Deep breathing or meditation is a great strategy to help reflect at the end of the day and be guided to what’s possible for tomorrow. 

Taking the time to transition slowly into something new is a good strategy. However, making too many major changes might discourage you from continuing on your journey of positive change. So choose something minor to work on at first.

So if you love reading but haven’t found a way to add it to your routine, try doing so at breakfast each morning. At first, It might seem that it is not enough time to read something that will have great results. Remember, these small changes will add up!  

I've discovered several series of phases a person will go through when on the road to making healthier choices. The first is reflection. During this phase, a person is thinking deeply about the changes that are necessary right now and are excited to start. 

Next, is the groundwork where one would plan out steps in order to achieve success. The third phase is taking action; now they start doing what was planned initially. Yes! 

The last phase is preservation. You have turned your plans into a routine and are maintaining them month after month.

How quickly you transition from each phase will determine how rapidly you transform into the person you want to become.

Step2: Set regular mealtime and be mindful of the ingredients

To get adequate nutrition and fuel throughout the day, establish regular mealtimes. If you want to prevent an energy crash mid-shift/day, I have two suggestions. The first: try having either three meals per day with a midday snack, and the second is: have three small meals and three snacks. Avoid starving yourself. The goal is to consume something every four hours to keep your energy levels up. Having something to eat every four hours is ideal. 

Typically, food tends to start leaving the stomach within two to four hours, depending on the amount consumed. Here is an article on how long after you’ve eaten food takes to leave your stomach.

For the added nutrition and to help feeling fuller longer each meal, add more water, fruits, and veggies in the mix. Dare yourself to eat foods with five or fewer ingredients listed on a package. These kinds of food are less processed and are the most nutrient-rich.

Did you know the first five ingredients on nutrition panels are the star ingredients? Yep, that’s right; the first five are the most important. It makes you wonder: why is the rest of the long line of ingredients needed? They offer little to no nutrients. Your body cannot operate long term on food that is lacking in nutrients. Next time you are grocery shopping, read the ingredients!

Step3: Exercising: getting back to basics

Dedicating some time in your day to get your body moving can ultimately have profound benefits. A practice such as yoga can lower stress, increase flexibility, improve stiff muscles, improve sleep, and the list goes on. Would you not want to see improvements from any of the above benefits of exercising? Have you ever found it challenging to find a workout worth doing daily? If that is the case, please don’t overcomplicate things.  

As a child, exercising came relatively easy, right? The constant moving around was enough for a great workout. There was no overthinking then. One easy way to add exercise into your daily routine is to choose an activity you find fun. A number of these may include biking, hiking, swimming, or even dancing like nobody’s watching; 30 minutes a day can increase your overall health. If you find it fun, it won’t seem like work.

 If you want to do some form of exercise before heading to work and can’t commit to the gym just yet, try walking. Walking is a great way to give you a boost of energy. Remember, these small changes will add up! 

Want to start moving? Here is a video to a one-mile walk party!

Step4: Recuperating: getting adequate sleep

While eating nutritious foods, exercising, and meditating are essential in our health and wellness routine, getting adequate sleep is just as critical. Allow yourself to get enough sleep for your body to function correctly. Maintain and improve your Health by regularly powering down and getting a good night’s sleep. In doing so, our bodies can repair damaged cells and organs. While poor sleeping habits, slow growth, and healing. 

If you find it difficult to unwind and fall asleep after a long day, try listening to some relaxing music, doing deep breathing, or meditating. These will help relaxes and calms your mind, so you’ll fall asleep faster. Fun fact: getting adequate sleep reduces premature aging.

“Sleep is that golden chain that ties health and our bodies together.” -Thomas Dekker

Want to learn more about how much sleep you need?

Now it’s time to implement what you’ve learned here. Follow these steps to modify your health and wellness routine. And spread your wings and fly!

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