29 Days of Wellness

Many people want to start new habits for better health and happiness. But, it can seem too hard. This list offers 30 small changes for a healthier life. These changes are easy to do and can make a big difference.

1. Try a green smoothie – add some leafy greens to your smoothie for more nutrition. Check out this great recipe!
2. Stop and breathe – deep breathing can reduce stress. It’s quick but can relax you for hours.
3. Eat out less – cooking at home means you know what you’re eating. Restaurant food often has more sodium and fats.
4. See your physician for a yearly checkup – your doctor can monitor your health. Find a doctor and book your checkup today.
5. Try a new healthy food – give that kumquat or asparagus a try! You might find a new favorite snack.
6. Do some yoga – yoga is great for your body and mind. Start with this New York Times guide for beginners.
7. Drink more water – just a glass more a day can boost your energy and skin health.
8. Take a break from social media – staying off for a day can improve your mood. Social media can lead to anxiety and low self-esteem.
9. Pamper your feet – your feet work hard! Treat them with a massage, pedicure, or lotion. Wear comfy shoes too.
10. Lower your sugar intake – less sugar means better skin and digestion. Try bananas, watermelon, or frozen grapes instead.

1. Take a walk – walking is good exercise and boosts your mood. Walk with friends or family for extra fun.
2. Declutter – getting rid of clutter can reduce stress and simplify your life. Start with one area at a time.
3. Try a new recipe – add some variety to your meals with fresh ingredients. This resource from Eating Well has many recipes to try.
4. Lift some weights – use those dumbbells for 15 minutes. It’s great for your body. Even canned veggies can help!
5. Do something you love – whether it’s reading, practicing a hobby, or enjoying a favorite food. It boosts your happiness.

1. Eat one dark leafy green vegetable per day – have broccoli at dinner, add spinach to pasta sauce, or kale in your soup. Green veggies help protect us from disease and promote mental wellness.
2. Get your rest – Americans are notorious for not getting enough rest. Find out your sleep sweet spot (for some seven hours, others 10) and aim for it. Have a bedtime and wake-up routine.
3. Plan an outing – it could be a visit to a local brewery, time with friends, or a vacation. Making future exciting plans gives you something to anticipate, making dreary days more palatable.
4. Ditch the salt – use fresh herbs and pepper to season foods instead of dumping salt in. Salt can contribute to high blood pressure, which can lead to a number of physical issues.
5. Do some cardio – get your heart pumping for 30 minutes, three to four times a week. It will help you lose weight, regulate your blood pressure, and lower the risk of disease.
6. Be kind to yourself – you’re your own worst critic. Negative self-talk can impact you physically and mentally. Be as kind to yourself as you would be to another.
7. Add a superfood to your diet – superfoods offer a high level of nutrition and are an immediate upgrade to your diet. Harvard Health has a great list of superfoods on its site.
8. Stretch at your desk – stand up every hour and stretch your body for two minutes. It’s good to get your blood flowing. Stand up straight and check your posture during the stretch.
9. Take the stairs – using the stairs instead of elevators is a great way to boost your fitness and doesn’t feel like a huge commitment. Little changes make a great impact!
10. Pump up your breakfast – try a bowl of whole-grain oatmeal with berries or a plain yogurt parfait with berries and a little granola. It’s great to start the day with a healthy kick.

Take your B vitamins – B vitamins can help reduce some types of cancer and heart disease. They are found in many foods, including leafy greens, bananas, avocados, and eggs.

1. Share a compliment – compliments benefit the giver and the receiver. Making others happy boosts our own happiness, leading to more wellness.
2. Drink green tea – Green tea improves mental alertness, promotes weight loss, and has been studied for possible impact on reducing heart disease and cancer.
3. Switch up your evening routine – wind down before bed by taking a bath or reading a book. Stay off screens. They stimulate your brain and make healthy sleep more difficult to achieve.