Wellness

Life in the 21st century has us more distracted and busy than ever, so we sometimes fail to do the little things. There are many simple habits many people (including the author) fail to do regularly that can positively impact their health. Nose breathing  – Our noses act like our own personal air filters. They filter out airborne particles and help regulate the humidity of the air we’re breathing. When you breathe through your mouth, you’re sucking whatever is floating around in the air straight into your lungs.…

Challenge (Week 14):  This week, meditate for 15 minutes each day and write down 3 things that you're grateful for. Baseline Goal: 7 of 7 Days. This week, we’re inviting you to try meditation and being a bit more grateful. The primary purpose of our mind is to ensure our survival, and is not naturally geared toward happiness and relaxation. Meditation can help calm your constantly thinking “monkey mind.” Focusing on recognizing some things in our lives that we may overlook can help frame our issues from a…

Challenge (Week 13):  Wake up 30 minutes earlier than usual each day this week. Baseline Goal: 4 of 7 Days. If you’re like many people, you sleep until the last possible minute and start your day in a rush. Waking up 30 minutes earlier can offer a myriad of health and productivity benefits, depending on how you use the extra time. Benefits of Waking Up Earlier: Stop rushing – If your morning routine is currently packed with things you have to do quickly, an extra 30 minutes will…

Challenge (Week 12):  Learn or study something new each day this week. Baseline Goal: 4 of 7 Days. Why learn something new? Learning something new that interests you (that is not a requirement) can be very beneficial to your mental and emotional well-being. Along with expanding your intellectual capacity, depending on what you chose to study, it can help you make educated changes in your life that will have substantial effects on health. Challenge Insights There are a wide variety of things that you can do to learn…

Challenge (Week 11):  Perform an act of kindness each day this week. Baseline Goal: 7 of 7 Days. As we are all aware, the conditions in the world are less than ideal right now. No matter the scale, an act of kindness can impact anyone, regardless of who they are. With that said, not only can doing something nice for someone have a positive effect on your mental/emotional well-being, it effects that of those around you as well. A little kindness can go a long way in the…

Challenge (Week 10):  Be outside for a total of 1.5 hours per day during sunlight hours. Baseline Goal: 6 of 7 Days. Working in an office, it can be difficult to spend much time outdoors. However, with the wide-range of benefits sunlight offers, it’s worth making an effort to get some sun (with proper precautions). Benefits of Sunlight Vitamin D Production – Skin exposure to UVB rays will cause your body to produce vitamin D. Vitamin D is very important and is hard to obtain from diet alone…

Challenge (Week 9): Read for 45 minutes per day outside work hours. Baseline Goal: 4 of 7 Days. Reading is a highly important activity with numerous benefits, but According to a 2018 Pew Research study, 24 percent of American adults had not read a book (in full or in part) in the last year. Why We Stop Reading Many of us were voracious readers when we were children, but may have gotten out of the habit. Here are some possible reasons why you may read less than you…

Challenge (Week 8):  Try one new healthy recipe each day of the week, or one recipe you have not made in a long time. Baseline Goal: 5 of 7 Days. Trying new recipes can help you stick to new healthy diets and getting outside your typical diet. Discovering new flavors or methods to cook meals can help expand nutritional knowledge. Experimenting with different foods can influence metabolic, mental, and physical function of the body. Eating a variety of foods, including red meats, white meats, seafood, fruits, vegetables, and…