Why is Wellness Important?
In today’s world, we continually experience new challenges that affect our physical, mental, and social well-being. Many of us have felt tired and stressed, which is why wellness and self-care are more important than ever. Your wellness journey is an ongoing one, and YOU are in the driver’s seat! We’re sharing some curated ideas to care for your many dimensions of wellness, so you can nurture your mind and nourish your body. Here are 24 health and wellness tips that you can use to support your wellness journey in 2024.
Health and Wellness Tips for 2024:
1. Exercise
This may seem obvious, but regular physical activity has many benefits for both your physical and mental well-being! It is one of the most important things you can do to maintain your health. Exercise can be done anywhere, including at home or at the gym. According to the Centers for Disease Control (CDC), regular exercise can help with weight management, reduce your risk of heart disease, and strengthen your bones and muscles.
If you’re unsure about getting active or worried about getting hurt, try walking. Walking is a gentle exercise considered safe for most people. If you’re looking for something more intense, consider jogging, weightlifting, or yoga. Whether at home or the gym, regular exercise can help you stay happy and healthy.
2. Drink Water Regularly
Not drinking enough water throughout the day can leave you feeling sore, tired, and unfocused. How much water should you be drinking? The answer depends on multiple factors, including your health, diet, physical activity, and general lifestyle. You’ve probably heard the 8 glasses a day rule, but it’s a bit tricky because people also get hydration from other beverages and from fruits and veggies, too. In general, you can stay appropriately hydrated by drinking water throughout the day, and when you feel thirsty. If you live in a warmer climate or are more active daily, you may need to drink more water.
Try carrying a reusable water bottle with you to make sure you get enough water every day. (Try our gorgeous S’well x New Chapter vacuum-insulated Teakwood Bottle!) Did you know you can even download an app to track how much water you’re drinking? Tracking water intake in a paper planner can also be satisfying.
3. Track Your Fitness
If you’re exercising, that’s fantastic! But how do you know if you’re getting enough exercise and variety from week to week? Fortunately, there are a lot of ways to track your fitness. Many fitness tracking apps are available for your phone or smartwatch, and most of them are free. A fitness tracking app can help you understand how active you are every day, so you can set goals or adjust your lifestyle as needed. You can also try an exercise watch or fitness band, which can track your heart rate and tell you how many steps you take daily. If you want a technology-free solution, use a notebook to log your efforts, or get a workout buddy and support each other.
4. Take a Multivitamin
A balanced diet helps you maintain good physical and mental health. However, busy adults are prone to making unhealthy meal choices or skipping meals altogether, so they may not get enough nutrients on a given day. Taking a multivitamin is an easy way to fill nutritional gaps in your eating pattern. New Chapter®’s multivitamins are formulated for absorption with fermented nutrients and made with organic vegetables and herbs. Need help remembering to take your vitamins? Try setting a phone alarm or getting a vitamin case. Make a habit of taking your vitamins at the same time every day.
5. Stand Up Every 30 Minutes While Working
It’s easy to forget to take breaks at work. However, frequent breaks can keep us focused and alert throughout the workday. Plus, studies show that sitting for too long can be detrimental to your health. For example, a researcher at Columbia University is studying the health impacts of sitting for long periods of time. They found an ”exercise snack” of walking for 5 minutes every half hour had health benefits. Here’s an easy tip: Stand up every 30 minutes while working. Stretch, go for a short walk, or take care of a small task. If your schedule is completely booked, there are many stretches you can do right at your desk! Take time for yourself during your busy workday; your mind and body will thank you.
6. Get Outside
Nature is a great remedy for stress. Sometimes, there is nothing better for your mental and emotional wellness than going outside. The American Heart Association says that spending time in nature can relieve stress, improve mood, and generally boost your well-being. During the workweek, consider stepping outside on your lunch break. On the weekends, participate in outdoor activities such as gardening, walking, or cycling.
7. Eat More Herbs & Spices
Let’s face it—the typical American diet isn’t exactly bursting with studied herbs like Turmeric, Ginger, and Green Tea. But these kinds of herbal allies are packed with unique phytonutrients that can support your health. Turmeric supports healthy inflammation response for example, while Ginger is a powerful digestive aid and Green Tea has antioxidant action that helps protect cells. Pack more herbs and spices into your day by adding them to smoothies and entrees, or drinking them in herbal teas. Add high-quality herbal supplements to your routine to make sure you’re getting key phytonutrients for targeted benefits.
For example, New Chapter’s Estrotone™ is crafted with Black Cohosh to tackle hot flashes and other peri-menopause symptoms. Prostate 5LX™ delivers Saw Palmetto and other prostate-supportive botanicals. Whatever your needs, New Chapter’s herbal supplements can help fill gaps in your daily herb and spice intake.
8. Get Enough Sleep
Being well-rested is good for your wellness! That’s right, getting a full night’s sleep is an important part of holistic health. According to the CDC, adults aged 18-60 need a minimum of 7 hours of sleep a night. However, struggling to get to sleep is a common problem among adults. Inability to fall asleep and poor sleep quality can be due to a variety of reasons, from stress to noise to the distractions of technology. Improve your sleep naturally by establishing a nightly sleep routine.
Turn off devices such as phones and computers an hour before you go to bed. Reserve that time for quiet activities such as reading, journaling, or drinking herbal tea. Before bed, try taking a targeted serving of of non-groggy melatonin to combat restlessness and promote deep, sound sleep.*
9. Choose Organic Foods When Possible
Organic foods are good for you and for the planet. Pure and simple. The benefits of choosing organic include better nutrient content and less chemical residue. When possible, reach for organic meats, cheeses, and produce at the store. Look for organic certifications on labels to ensure your food was grown with care for the planet. Farmers’ markets, co-ops, and local farms are great places to find organic options. Because organic food can be more expensive, joining a local CSA ( Community Supported Agriculture) can be an affordable (and interesting!) way to get more organic produce in your life.
A recent movement in organic farming is regenerative agriculture. Regenerative agriculture goes a step beyond organic by managing the land with holistic, forward-thinking methods. Learn more about regenerative growers and brands that are committed to using regenerative organic ingredients. For example, visit the Rodale Institute to check out the history of the term “regenerative” and the importance of prioritizing soil health. New Chapter are proud supporters of their work!
